BOOK 2. CHAPTER 30. WEEK 4

WEEK FOUR

1. Salutation to sun – Surya Namaskar *
2. Lion posture – Simhasana*
3. Finger tension – Hastapawanmukta*

 

4. HEAD STAND- TRIPOD, LOTUS – PADMA SALAMBA SHIRSHASANA

 

1. Kneel down. Place hands on floor either side of knees. (Fig 94)

   

2. Bend to rest crown of head on floor to form a triangle with hands. (Fig 95, 95a)

   

   

3. Complete 2-3 breathing rounds.
4. Breathing in, raise body and take small steps forward (Fig 96) until trunk is perpendicular to floor (Fig 97) and legs rise off floor.

   

   

5. Bend knees, toes pointing up. Breathe out.  (Fig 98)

   

6. Breathing in. Raise thighs in line with body and slowly straighten legs, toes pointing up. (Fig 99)

   

7. Bend right knee, place right foot in front of left thigh. Place left foot on right ankle. (Fig 100)

   

8. Maintain posture for 3-5 breathing rounds.
9. Breathing out, undo legs (Fig 99). Reverse steps and slowly lower legs to rest knees on floor (Fig 95).
10. Sit back on heels. Rest forehead on arms. (Fig 48).

    

    Complete 3-5 breathing rounds.  Never try to sit or stand up abruptly after head stand to avoid the risk of vertigo.

11. Relax corpse posture, at least 5 minutes.

 

5. EXTENDED HAND TO FOOT POSTURE – UTHITTA HASTA PADANGUSTA ASANA

 

1. Stand legs together, arms alongside body. (Tadasana) (Fig 101)

   

2. Breathe out. Raise left knee and hold foot with both hands.
3. Breathe in. Stretch left leg. (Fig102)

   

4. Raise leg as high as possible. (Fig 103)

   

5. Hold posture for 2-3 breathing rounds.
6. Repeat on opposite side.

 

6. SHOULDER STAND, HALF LOTUS – EKPADA PADMA SARVANGASANA

&

7. SHOULDER STAND, LOTUS – URDHVA PADMA SARVANGASANA

 

1. Lie on back, legs together, arms alongside body, palms down. (Fig 49)
2. Breathing out, raise legs towards head. Place hands against back to support hips.(Fig 104)

   

3. Breathing in, raise legs perpendicular to floor, toes pointing up. Keep chin pressed against chest.  Breathe out. (Fig 105, 106, 107, 107a)

   

   

   

   

4. Breathing in, bend right knee, place right foot in front of left thigh. (Ekpada padma sarvangasana). (Fig 108)

   

5. Maintain posture. Complete 3-5 breathing rounds.
6. Repeat on opposite side.
7. Now place right foot in front of left thigh. Place left foot on right ankle. (Urdhva padma sarvangasana) (Fig 109)

   

8. Maintain posture. Complete 3-5 breathing rounds.
9. Unlock feet; come to Fig 108 then to Fig 107.
10. Breathing out, lower legs towards head. (Fig 104)
11. Breathing in, lower arms to floor, alongside body. Slowly lower back first (Fig 110) then legs to floor. (Fig 49)

 

8. Shoulder rolling posture – Grivavartasana*
9. Shoulder raising posture – Bahuvartenasana*

(These two postures should always be done after any shoulder stand posture.)

10. RELAX 5-10 mins. Corpse posture – Shavasana*