BOOK 2. CHAPTER 30. WEEK 15

WEEK FIFTEEN

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

 

3. SIDE RECLINING LEG LIFT – ANANTASANA

 

1. Lie on right side, legs straight. Right palm supporting head. (Fig 263)
2. Raise left leg and hook left big toe with left hand, arm perpendicular to floor. (Fig 263)

   

3. Maintain posture for 2-3 breathing rounds.
4. Lower left leg to floor. Repeat on opposite side.
5. Relax.

 

4. PEACOCK POSTURE – MAYURASANA

 

1. Kneel on the floor, knees shoulder width apart. (Fig 264)

 

2. Lean forward, palms on the floor with fingers turned back. (Fig 265)

3. Bend elbows at right angle. Lean onto the back of upper arms, elbows pressing side of abdomen at level of navel. (Fig 265)

 

4. Lower forehead slightly to the floor. Straighten knees and stretch legs out. (Fig 265)
5. Raise head and look forward. Lean slightly forward to raise feet off the floor. (Fig 266)

   

6. Position torso and legs approximately parallel to the floor. (Fig 267)

   

7. Maintain posture for 1-2 breathing rounds.
8. Bring knees to floor. Straighten arms. (Fig 264)
9. Relax

 

5. PUMP POSTURE( arms backward) – VEERASANA MAHAMUDRA

 

1. Sit between legs. Hold right wrist with left hand,(or vice versa) behind back.(Fig 268)

 

2. Bend forwards to touch brow to floor. Raise arms until they are perpendicular to floor. (Fig 269)

 

3. Maintain posture for 2-3 breathing rounds.

4. Lower arms and raise body. (Fig 268)

5. Relax.

 

6. CROCODILE POSTURE – MAKARASANA

 

1. Lie down, legs together, arms spread in line with shoulders, toes pointing down. Breathe in. (Fig 270).

 

2. Breathe out, bend knees on chest. (Fig 271)

 

3. Keeping back flat on floor, turn knees to right, right knee touching the floor. (Fig 272)

 

4. Maintain posture for 2-3 breathing rounds.

5. Repeat on opposite side.

6. Relax.

 

7. CATCHING BIG TOE, STANDING – UTHITTA HASTA PADANGUSTHA ASANA

 

1. Stand arms on sides. (Fig 257)

 

2. Place right arm on right hip. Raise left leg and hook left big toe with left forefinger. (Fig 273)

 

3. Maintain posture for 2-3 breathing rounds.

4. Repeat on opposite side. (Fig 274)

 

5. Lower arms and leg. (Fig 257)

6. Relax.

 

 

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