BOOK 2. CHAPTER 30. WEEK 12

WEEK TWELVE

 

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

 

4. EXTENDED SIDE ANGLE POSTURE – UTTHITA PARSHVA KONASANA

 

1. Stand in Tadasana. (Fig 227)

   

2. Breathe in. Open legs wide apart. (Fig 228)

   

3. Breathe out. Raise arms parallel to floor. (Fig 229)

   

4. Breathe in. Bend left leg until left thigh is parallel to floor. (Fig 230)
5. Place palm on floor behind left foot. Extend right arm in line with body. Fix gaze on tips of fingers. (Fig 230)

   

6. Hold posture for 2-3 breathing rounds.
7. Breathe out. Come back to standing position. (Fig 229)
8. Repeat on the opposite side.
9. Relax.

 

5. LEGS SPREAD FORWARD END (hands on waist) – PRASARITA PADOTTANASANA

 

1. Stand legs together, hands on waist. Breathe out. (Fig 231)

   

2. Breathing in, spread legs wide apart, feet parallel. (Fig 232)

   

3. Breathing out, bend forwards, head raised. (Fig 233)

   

4. Maintain posture. Complete 1-2 breathing rounds.
5. Breathing out, bend to try and rest crown of head on floor between legs. (Fig 234)

   

6. Maintain posture. Complete 2-3 breathing rounds.
7. Breathing in, straighten up. (Fig 232)
8. Breathe out. Bring legs close together in one or two hops. (Fig 231)
9. Relax.

 

6. NOOSE POSTURE – PASASANA

 

1. Squat on heels. Breathe in. (Fig 235)

   

2. Breathe out, twist body towards the left. The upper body stays touching the left thigh. (Fig 236)
3. Raise right arm and place it on the outer side of left shin. (Fig 236)
4. Wrap right arm around shins. (Fig 236)
5. Bring left arm around the back, to take hold of right hand. (Fig 236)
6. Twist upper body towards the left by using right arm as support, turn head towards the left. (Fig 236)

   

7. Maintain posture. Complete 3-5 breathing rounds.
8. Release arms and come back to squat. (Fig 235)
9. Repeat posture on opposite side.
10. Relax.

 

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