BOOK 2. CHAPTER 30. WEEK 16

WEEK SIXTEEN

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

 

4. STANDING TWIST POSTURE

 

1. Stand erect, arms by the side. (Fig 275)

   

2. Raise on toes. Raise arms together, parallel to floor. (Fig 276)

   

3. Twist trunk to left, keeping arms together. (Fig 277)

   

4. Maintain posture for 2-3 breathing rounds.
5. Twist trunk to the right. (Fig 278)

   

6. Maintain posture for 2-3 breathing rounds.
7. Come back to initial position. (Fig 276)
8. Lower arms. (Fig 275)
9. Relax.

 

5. FORWARD BEND (variation )-TRIANG MUKHAPADA PASCHIMOTTANASANA

 

1. Sit legs stretched, hands on knees. (Fig 279)

   

2. Bend right knee alongside right thigh, right sole up. (Fig 280)

   

3. Bend forwards to hook left big toe with forefingers. (Fig 281)

   

4. Maintain posture for 1-2 breathing rounds.
5. Bend forwards to touch knee with forehead, nose or chin. (Fig 282)

   

6. Maintain posture for 1-2 breathing rounds.
7. Repeat posture on opposite side.
8. Raise body, unfold leg and sit back. (Fig 279)
9. Relax.

 

6. WEDGE, HALF LOTUS – PURVOTTANASANA

 

1. Sit erect, legs stretched forwards, feet together. Breathe out. (Fig 279)

2. Place palms on floor behind hips, fingers pointing forwards. (Fig 283)

3. Breathe in. Bend knees to rest soles of feet flat on floor. (Fig 284)

4. Breathing out, raise body, stretching arms and legs. Bend head back. (Fig 285)

5. Bend right knee to place right foot on left thigh. (Fig 286)

6. Maintain posture for 2-3 breathing rounds.
7. Repeat bending left leg on right thigh.
8. Breathing out, straighten bent leg and slowly lower body to sit on floor. (Fig 279)
9. Relax.

 

7. DOUBLE TOE-HOLD POSTURE – UBAYA PADANGUSTHASANA

 

1. Lie on back, legs together, arms alongside body. Breathe out. (Fig 244)

   

2. Breathing in, slowly raise body to sitting position with knees bent, legs off floor. Hook big toes with index fingers (Fig 287)

   

3. Breathing out, slowly straighten legs, maintaining balance. (Fig 288)

   

4. Maintain posture for 1 -2 breathing rounds.
5. Breathe in. Open arms and legs as wide as possible. (Fig 289)

   

6. Maintain posture for 2-3 breathing rounds.
7. Breathing in, return to (Fig 288)
8. Breathing out, slowly lower body to lie on back. (Fig 244)

 

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