WEEK SIX
- Salutation to sun – Surya Namaskar*
- Lion posture – Simhasana*
- Finger tension – Hastapawanmukta*
- YOGIC HEADSTAND, legs wide apart –SHIRSHASANA
- Sit on heels. Breathe in. (Fig 127)
- Bend forward, rest hands on floor. Place crown of head down against interlaced fingers. Breathe out. (Fig 128)
- Complete 3-5 breathing rounds.
- Breathing in, raise body. (Fig 129)
- Take small steps forward until trunk is perpendicular to floor and legs rising off floor. (Fig 130)
- Bend knees, toes pointing up. (Fig 131) Complete 1-2 breathing rounds.
- Breathing in, slowly straighten legs, toes pointing up. (Fig 132)
- Slowly open legs sideways to the maximum. (Fig 133)
- Maintain posture for 2-3 breathing rounds.
- Bring legs back, toes pointing up. (Fig 132)
- Breathing out, reverse steps to come down, first bending knees to Fig 131, then to Fig 130. Slowly lower legs to rest knees on floor (Fig 128).
- Sit back on heels. Rest forehead on arms. (Fig 134). Complete 3-5 breathing rounds.
Never try to sit or stand up abruptly after head stand to avoid the risk of vertigo.
- Relax corpse posture, at least 5 minutes.
5. SEER’S POSTURE – RISHIASANA
-
- Stand legs together. Bend down to place palm touching left leg at the level of knee, and raise right arm parallel to floor. Fix gaze on left fingertips. (Fig 135)
2. Maintain posture. Complete 1-2 breathing rounds.
3. Lower left palm to left mid calf. (Fig 136)
4. Maintain posture. Complete 1-2 breathing rounds.
-
-
- Lower left palm to touch left ankle. (Fig 137)
- Maintain posture. Complete 1-2 breathing rounds.
- Raise body to standing position.
- Repeat on opposite side. (Fig 138)
9. Relax.
-
- DOUBLE LEG FORWARD STRETCH – URDHVA MUKHA PASCHIMOTTANASANA
- Lie on back, legs together, arms alongside body, palms down. (Fig 125)
- Breathing out, raise legs to touch floor behind head with toes. (Fig 139).
- Maintain posture. Complete 1-2 breathing rounds.
- Send both arms to hold feet or toes. (Fig 140 )
- Maintain posture. Complete 1-2 breathing rounds.
- Lower arms behind back. (Fig 139)
- Breathing in, slowly lower back first, then legs to floor (Fig 125).
- Relax.
- SHOULDER STAND, Legs open – SARVANGASANA
- Lie on back, legs together, arms alongside body, palms down. (Fig 125)
- Breathing out, raise legs towards head. Place hands against back to support hips.(Fig 141)
- Breathing in, raise legs perpendicular to floor, toes pointing up. Keep chin pressed against chest. Breathe out. (Fig 142, 143, 144, 144a)
- Breathing in, open legs sideways to the maximum. (Fig 145)
- Maintain posture for 2-3 breathing rounds.
- Bring legs back together, toes pointing up. (Fig 144, 144a)
- Breathing in, lower arms to floor, alongside body. Slowly lower back first (Fig 146, 147)
then legs to floor. (Fig 125)
- Relax.
- Shoulder raising & shoulder rolling postures*
9. Corpse posture. 5-10 MINS