BOOK 2. CHAPTER 30. WEEK 9

WEEK NINE

 

1. Lion posture – Simhasana*
2. Finger tension – Hastapawanmukta*

3. STANDING FORWARD BEND – UTTANASANA

 

1. Stand with hands folded behind back. (Fig 186)

   

2. Bend down to touch forehead to knee. (Fig 187)

   

3. Maintain posture for 1-2 breathing rounds.
4. Raise body. (Fig 186)
5. Unfold and lower arms.
6. Relax.

 

4. LEGS CROSS OVER

1. Sit upright with legs stretched. Breathe in. (Fig 188)

   

2. Lower trunk backwards to support body on elbows. (Fig 189)

   

3. Raise legs about one foot off floor. Cross left foot over right foot. (Fig 190)

   

4. Maintain posture for 1-2 breathing rounds.
5. Raise legs higher while crossing right foot over left foot. (Fig 191)

   

6. Maintain posture for 1-2 breathing rounds.
7. Continue alternate crossing of feet and raising legs until legs are perpendicular to floor. (Fig 192)

   

8. Maintain posture for 1-2 breathing rounds.
9. Bring legs down, with alternate crossing legs (Fig 191) to (Fig 190) until legs are on the floor. (Fig 189)
10. Relax.

 

5. SHOOTING BOW POSTURE – AKARNA DHANURASANA

 

1. Sit upright with legs stretched. Breathe in. (Fig 188)

   

2. Take hold of right big toe and pull the foot towards face. (Fig 193)
3. Hook left big toe with left forefinger. (Fig 193)

   

4. Breathe in. Pull right foot towards the right ear. (Fig 194)

   

5. Maintain posture for 2-3 breathing rounds
6. Breathe out. Release toes and straighten right leg. (Fig 188)
7. Repeat posture on opposite side.
8. Relax.

 

6. DANCING POSTURE – NATRAJASANA
   

1. Stand in Tadasana. (Fig 195)

   

2. Breathe in. Raise left arm up. Bend right knee backwards and hold big toe or ankle with right hand. (Fig 196)
3. Pull right foot to raise right leg behind back. (Fig 196)

   

4. Maintain posture for 1-2 breathing rounds.
5. Breathe out. Lean forward, until right thigh is almost parallel to floor. (Fig 197)

   

6. Maintain posture for 2-3 breathing rounds.
7. Repeat on opposite side.
8. Relax.

 

7. DOWNWARD DOG POSTURE –  ADHOMUKH SVANASANA

 

1. Kneel down on knees, arms straight, separated shoulder width, a little in front of shoulders. Breathe in. (Fig 198)

2. Lift knees off floor. (Fig 199)

3. Keep knees straight, feet flat on floor. Trunk, head and arms in line. (Fig 199)

4. Lower head until crown is flat on floor. (Fig 200)

5. Maintain posture for 2-3 breathing rounds

6. Raise head. (Fig 199)

7. Lower knees to floor. (Fig 198)

8. Relax.

 

8. RELAX, 5-10 MINS. Corpse posture – Shavasana *