BOOK 2. CHAPTER 30. WEEK 10

WEEK TEN

 

1. Lion posture – Simhasana*
2. Finger tension – Hastapawanmukta*
3. Salutation to Sun – Surya namaskar*

 

4. YOGIC HEAD STAND (soles together) – SIRSHASANA 

 

1. Sit on heels. Breathe in. (Fig 201)

   

2. Interlace fingers. Bend forward, rest hands on floor.(Fig 202)

   

3. Place crown of head down against interlaced fingers. Breathe out.(Fig 203)

   

4. Complete 2-3 breathing rounds.
5. Breathing in, take small steps forward (Fig 204) until trunk is perpendicular to floor and legs rising off floor.

   

6. Straighten legs, toes pointing up. (Fig 205)

   

7. Bend knees to bring soles together, as close to body as possible. (Fig 206)

   

8. Maintain posture for 2-3 breathing rounds.
9. Bring legs back, toes pointing up. (Fig 205)
10. Breathing out, reverse steps to come down. Sit back on heels. Rest forehead on arms. (Fig 207). 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. KNEE TO EAR POSTURE – KARNIPADASANA (also known as RAJA HALASANA)

 

1. Lie on back, legs together, arms alongside body, palms down. (Fig 208)

   

2. Breathing out, raise legs to touch floor behind head with toes. (Fig 209) (Plow posture – Halasana).

   

3. Breathe out. Bend the knees bringing them to the floor and towards the ears. (Fig 210)

   

Keep the hands stretched behind the back or hands may support back.

4. Maintain posture. Complete 2-3 breathing rounds.
5. Breathing in, slowly lower back first, (Fig 211)

   

   then legs to floor (Fig 208).

6. Relax.

 

6. KNEE BEND POSTURE – PAWANMUKTA ASANA – (rocking)

 

1. Lie on back, legs together, arms alongside body. Breathe out. (Fig 208)

   

2. Breathing in, bend knees to rest legs on chest. (Fig 212)

   

3. Cross arms around knees. Breathe out. (Fig 213)

   

4. Maintain posture. Complete 2 -3 breathing rounds.
5. Holding knees tight, perform back and forth rocking movements, 5-10 times. (Fig 214, Fig 215, Fig 216)

   

   

   

6. Come back to (Fig 213)
7. Breathing out, undo arms, straighten legs. (Fig 208)
8. Relax.

 

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