WEEK EIGHTEEN   Lion posture – Simhasana* Finger tension – Hastapawanmukta* Salutation to sun - Surya Namashkar*   HERO POSTURE - VIRASANA Stand legs together, arms alongside body. Breathe out. (Fig 304) FIG 304 Breathing in, spread legs some one meter apart. Raise arms in line with shoulders. (Fig 305) FIG 305 Send…

WEEK SEVENTEEN   Lion posture – Simhasana* Finger tension – Hastapawanmukta*   PEACOCK POSTURE, HALF LOTUS –ARDHA PADMA MAYURASANA   1. Kneel on the floor, knees shoulder width apart. (Fig 264) FIG 264   2. Lean forward, palms on the floor with fingers turned back. (Fig 265) Bend elbows at right angle. Lean onto the back of upper…

WEEK SIXTEEN Lion posture –Simhasana* Finger tension – Hastapawanmukta* Salutation to sun- Surya namaskar*   STANDING TWIST POSTURE   Stand erect, arms by the side. (Fig 275) FIG 275 Raise on toes. Raise arms together, parallel to floor. (Fig 276) FIG 276 Twist trunk to left, keeping arms together. (Fig 277) FIG 277…

WEEK FIFTEEN Lion posture – Simhasana* Finger tension – Hastapawanmukta*   SIDE RECLINING LEG LIFT - ANANTASANA   Lie on right side, legs straight. Right palm supporting head. (Fig 263) Raise left leg and hook left big toe with left hand, arm perpendicular to floor. (Fig 263) FIG 263 Maintain posture…

WEEK FOURTEEN   Lion posture –Simhasana* Finger tension – Hastapawanmukta* Salutation to sun - Surya Namaskar*   GATE POSTURE - PARIGHASANA   1. Kneel down, knees together, legs apart, arms on the side. (Fig 251) FIG 251 2. Breathe in. Stretch left leg to left, foot flat on floor, toes pointing to left. Raise arms, palms…

WEEK THIRTEEN   Lion posture – Simhasana* Finger tension – Hastapawanmukta*   TIGER POSTURE – VYAGRASANA (Variation)   1. Come on hands and knees. (Fig 237) 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…

WEEK TWELVE   Lion posture - Simhasana* Finger tension - Hastapawanmukta* Salutation to sun - Surya Namaskar*   EXTENDED SIDE ANGLE POSTURE – UTTHITA PARSHVA KONASANA   Stand in Tadasana. (Fig 227) FIG 227 Breathe in. Open legs wide apart. (Fig 228) FIG 228 Breathe out. Raise arms parallel to floor. (Fig 229) FIG 229…

WEEK ELEVEN   Lion posture - Simhasana* Finger tension – Hastapawanmukta*   MOUNTAIN POSTURE (LOTUS) - PARVATASANA   Sit in lotus posture. Breathe in. Cross fingers, hand close to chest, palm facing forwards. (Fig 217) FIG 217 Breathe out. Stretch arms forwards to the maximum. (Fig 218) FIG 218 Maintain posture for 2-3…

WEEK TEN   Lion posture - Simhasana* Finger tension – Hastapawanmukta* Salutation to Sun - Surya namaskar*   YOGIC HEAD STAND (soles together) – SIRSHASANA     Sit on heels. Breathe in. (Fig 201) FIG 201 Interlace fingers. Bend forward, rest hands on floor.(Fig 202) FIG 202 Place crown of head down…

WEEK EIGHT   Salutation to sun - Surya namaskar* Lion posture - Simhasana* Finger tension – Hastapawanmukta*   TRIPOD HEAD STAND – SALAMBA SHISHASANA ( Garud)   Kneel down. Place hands on floor either side of knees. (Fig 169) FIG 169 Bend to rest crown of head on floor to form…