BOOK 2. CHAPTER 30. WEEK 18

WEEK EIGHTEEN

 

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

 

4. HERO POSTURE – VIRASANA
   1. Stand legs together, arms alongside body. Breathe out. (Fig 304)

      

   2. Breathing in, spread legs some one meter apart. Raise arms in line with shoulders. (Fig 305)

      

   3. Send left leg forward about one meter.
   4. Raise forearms perpendicular to floor, palms forwards (Fig 306)

      

      or elbows bent and hands into fists. (Fig 307).

      

   5. Bend left knee slightly to lean forward. (Fig 306,307)
   6. Maintain posture for 2-3 breathing rounds.
   7. Repeat on opposite side.
   8. Return to standing. (Fig 304)
   9. Relax

 

5. SIDE TRIANGULAR POSTURE – PARSHAVA TRIKONASANA

 

1. Stand legs together, arms alongside body. Breathe out. (Fig 304)

   

2. Breathing in, spread legs some one metre apart. Breathe out. (Fig 308)

   

3. Breathing in, raise arms in line with shoulders, palms down. (Fig 305)

   

4. Breathing out, turn right foot to the right, twist upper body to the right until left palm is flat on floor behind right foot. Keep arms straight, turn face up to fix right fingertips. (Fig 309).

   

5. For those unable to reach down, catch ankle.
6. Maintain posture for 3-5 breathing rounds.
7. Breathing in, straighten up, keeping arms spread.(Fig 305)
8. Breathing out, lower arms. (Fig 308)
9. Repeat on opposite side.

 

6. KITE POSTURE – PATANGASANA
   1. Stand legs together, arms alongside body. Breathe out. (Fig 304)

      

   2. Move right leg to right and slightly forward. (Fig 310)

      

   3. Bend right knee and raise arms parallel to floor. (Fig 311)

      

   4. Raise left leg. Bend trunk forwards to lower body parallel to floor. (Fig 312)

      

   5. Maintain posture for 3-5 breathing rounds.
   6. Repeat posture on opposite leg. (Fig 313)

      

   7. Relax.

 

 

7. BHARDWAJA TWIST – BHARDWAJASANA

 

1. Kneel on knees, feet together. (Fig 314)

   

2. Sit sideways, to the left of feet. (Fig 315)
3. Hold left knee with right hand. (Fig 315)
4. Bend left arm behind back and try to grasp right arm. (Fig 315)

   

5. Maintain posture for 2-3 breathing rounds.
6. Repeat on opposite side. (Fig 315a)

   

7. Relax.

 

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