WEEK SEVEN
Lion posture – Simhasana*
Finger tension – Hastapawanmukta*
SQUAT POSTURE – Arms in Garudasana
Stand feet together, hands on sides. (Fig 148)
FIG 148
Breathe in, raising arms perpendicular to floor, rise on toes. (Fig 149)
FIG 149
Breathe out, slowly squat down.(Fig 150)
FIG 150
Sit on heels.…
lordveersiddha
WEEK SIX
Salutation to sun - Surya Namaskar*
Lion posture – Simhasana*
Finger tension – Hastapawanmukta*
YOGIC HEADSTAND, legs wide apart –SHIRSHASANA
Sit on heels. Breathe in. (Fig 127)
FIG 127
Bend forward, rest hands on floor. Place crown of head down against interlaced fingers. Breathe out. (Fig 128)
FIG…
WEEK FIVE
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Lion posture – Simhasana*
Finger tension – Hastapawanmukta*
WARRIOR POSTURE – SUPTA VEERASANA
Kneel down, knees together, legs apart, toes flat. (Fig 111)
FIG 111
Slowly sit between heels. (Fig 112 )
Rest palms on thighs or knees. Breathe out. (Fig 112)
FIG 112
Breathe in.…
WEEK FOUR
Salutation to sun - Surya Namaskar *
Lion posture – Simhasana*
Finger tension – Hastapawanmukta*
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HEAD STAND- TRIPOD, LOTUS – PADMA SALAMBA SHIRSHASANA
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Kneel down. Place hands on floor either side of knees. (Fig 94)
FIG 94
Bend to rest crown of head on floor to form a…
WEEK THREE
(*POSTURES FROM PREVIOUS WEEKS TO BE USED AS WARMING UP.)
Lion posture – Simhasana*
Finger tension – Hastapawanmukta*
HALF PLANK POSTURE – ARDHA PHALAKASANA
Sit on heels, hands on floor. (Fig 77)
FIG 77
Send legs back, come on hands and knees. (Fig 78)
FIG 78
Bend elbows to…
WEEK TWO
LION POSTURE LOTUS I- PADMA SIMHASANA I
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Sit in lotus posture. (Fig 19-22)
FIG 19
FIG 20
FIG 21
FIG 22
Bend forward, arms straight, palms flat. Arch back. (Fig 25, 26)
FIG 25
FIG 26
Inhale deeply. Hold breath in.
Open jaws and stick tongue out to the maximum. Fix gaze between…
WEEK ONE
LION POSTURE– SIMHASANA I
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Kneel down, arms by side. (Fig 1)
FIG 1
Cross heels. Sit on heels. Spread knees about shoulder width.
Place closed fists on floor in front of knees. Arch the back. Inhale deeply.  Hold breath in. (Fig 2)
Open jaws and stick tongue out to…
EIGHTEENTH WEEK
Congratulations! We are completing the last of our 108 postures, in all satisfaction.
As from next week, we will be embarking on our permanent daily series. We have to go through them with the same attention until perfectly mastered. For postures where performance has not been satisfactory, we will have to carry on until we…
SEVENTEENTH WEEK
We are enjoying our progress in the head stand postures. Some may need more practice, but we must persevere. We will succeed. Do not stay more time than indicated; 30 seconds are amply sufficient for a beginner. Never go beyond 2-3 minutes in head stand, even when fully proficient.
Yoga is not a chore to…
SIXTEENTH WEEK
We are nearing the completion of our course. As we have discovered, there is nothing strenuous about the postures. Easy to perform and easy to remember! Yoga gives us a great stretch and keeps us fit physically.  It is extremely beneficial for our joints, ligaments and improves flexibility and enhances carriage.  It also does…
FIFTEENTH WEEK
This week will be devoted to the mastery of the Surya Namaskar. It will be quite hectic at the outset, especially to synchronise breathing with the postures. But it will be worth the effort. It is an amazing combination of postures for perfect health.
Surya Namaskar stimulates almost every system in our body - the…
FOURTEENTH WEEK
This week we have made considerable progress in our first stage of Surya Namaskar. The breathing and posture synchronization flow more smoothly.
We will also attempt the yogic head stand. It gives a complete overhaul to the whole body. Soon we will realise the many benefits and relief these postures bring us.
Although the yogic head…