BOOK 2. CHAPTER 30. WEEK 13

WEEK THIRTEEN

 

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

 

3. TIGER POSTURE – VYAGRASANA (Variation)

 

1. Come on hands and knees. (Fig 237)

2. Breathe in. Send the left knee forward towards chest, rounding the spine. Breathe out, send the left leg back and up. Arch the spine and look up. Maintain posture for 2-3 breathing rounds. (Fig 238)

3. Raise left arm to catch left ankle (Fig 239) or left toes (Fig 240).

 

 

 

 

 

 

 

4. Maintain posture for 2-3 breathing rounds.

5. Breathe in. Release foot. Bring the knee back down to the floor. (Fig 237)

6. Repeat posture on opposite side, raising right leg and catching right ankle or right toes with right hand.

7. Relax.

 

4. TREE POSTURE (bent forward) – VRKSHASANA

 

1. Stand with legs together. (Fig 241). Breathe out.

   

2. Breathing in, bend left knee in front of right thigh. Hold left big toe with left hand from back. Raise right arm above head. (Fig 242)

   

3. Breathing out, bend forwards and down. Place right palm flat on floor next to right foot. (Fig 243)

   

4. Maintain posture. Complete 3-5 breathing rounds.
5. Raise trunk. (Fig 242). Lower right arm and release left toe.
6. Lower arms alongside body, breathing out. (Fig 241)
7. Repeat on opposite side, standing on left leg.(Fig 243a)

   

8. Relax.

 

5. ARM-LEG RAISE POSTURE- UTTAN HASTAPADA ASANA

 

1. Lie flat on back, arms above head. Breathe in. (Fig 244)

   

2. Breathe out. Interlace fingers palms up. (Fig 245)

   

3. Raise arms about 1-2 feet off floor. Raise legs together, about 1-2 feet off floor. (Fig 246)

   

4. Maintain posture for 2-3 breathing rounds.
5. Lower arms and legs. (Fig 245)
6. Relax.

 

6. SIDEWAYS ARM-LEG RAISE – PARSHVA UTTAN HASTAPADASANA

 

1. Lie flat on back. Breathe in. (Fig 244)

   

2. Breathe out. Interlace fingers, palms up, send arms above head. (Fig 245)

   

3. Raise arms about 1-2 feet off floor. Raise legs together about 1-2 feet off floor. (Fig 246)

   

4. Maintain posture for 1-2 breathing rounds.
5. Turn whole body sideways to right. (Fig 247)

   

6. Maintain posture for 2-3 breathing rounds.
7. Turn whole body sideways to left. (Fig 248 )

   

8. Maintain posture for 2-3 breathing rounds.
9. Return on back. Lower arms and legs. (Fig 245)
10. Relax.

 

7. RABBIT POSTURE – SHASHANKASANA
   

1. Sit in Vajrasana, palms on thigh. (Fig 249)

   

2. Breathe in. Raise arms.
3. Breathe out. Hold soles with hands. Bend forwards and try to touch crown of head to floor. (Fig 250).

   

4. Maintain posture for 2-3 breathing rounds.
5. The thigh may be raised perpendicular to floor. (Fig 250a)

   

6. Maintain posture for 2-3 breathing rounds.
7. Breathe in. Raise arms.
8. Breathe out. Sit back and bring palms to thigh. (Fig 249)

 

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