body and mind HIP AND LEG EXERCISES FORWARD BENDING EXERCISES BACKWARD BENDING EXERCISES TWISTING EXERCISES BALANCING EXERCISES FOOT EXERCISES MEDITATIVE POSITIONS ABDOMINAL EXERCISES
Pavana Mukthasan (liberated pose), Plate 15, six to twelve times Paschimothan Asana (head-knee pose), Variations 1, 2, 3, 4: Plates 55, 56, 57, 58, three to four times each Bhujangasan (cobra pose), Plates 76, 77, 78, and Salabhasan (locust pose), Plates 79, 80, 81, 82, 83, three to four times each Ardha Matsendrasan (spinal twist), Variation 1: Plates 101, 102, twice on each side Sarvangasana (shoulderstand), Variations 1, 2: Plates 42, 43, three minutes, and Matsyasan (fish pose), Plates 45, 46, 47, 48, one minute each Walk barefooted whenever possible Siddhasan (adept’s pose), Plate 14, five to ten minutes
Lesson II—2 to 6 months Sethu Bandhasan (bridge pose), Plate 44, one to two minutes Halasan (plough pose), Variations 1, 2, 3: Plates 50, 51, 52, three to four times, and Paschimothan Asana (head-knee pose), Plates 55, 56, 57, 58, three times Bhujangasan (cobra pose), Variations 1, 2, 3: Plates 76, 77, 78; Salahhasan (locust pose), Plates 79, 80, 81, 82, 83; Dhanurasan (bow pose), Plates 84, 85, 86, 87, three times each Ardha Matsendrasan (spinal twist), Variation 1 : Plates 101, 102, twice on each side Sirshasan (headstand), Plates 32, 33, 34, 35, 36, two minutes, and Sarvangasan (shoulder-stand), Variations 1, 2: Plates 42, 43, five minutes, and Matsyasan (fish pose), Plates 45, 46, 47, 48, two minutes Gomukhasan (cow head pose), Plate 122, one to two minutes, and Mandukasan (frog pose), Plate 121, one to two minutes Same as in Lesson I, ten to fifteen minutes during breathing exercises and meditation
Lesson III—1 to 2 years Same as in Lesson II
Halasan (plough pose), Plates 50, 51, 52,; Paschimothan Asana (head-knee pose), Plates 55, 56, 57, 58; Janu Sirasan (head-knee pose), Plates 61, 62; Pada Hasthasan (foot-hand catch pose), Plates 133, 134, three times each Bhujangasan (cobra pose), Plates 76, 77, 78,; Salabhasan (locust pose), Plates 79, 80, 81, 82, 83; Dhanurasan (bow pose), Plates 84, 85, 86, 87; Supta Vajrasan (kneeling pose), Plates 88, 89, 90,; Chakrasan (wheel pose), Plates 95, 96, 97, 98, 99, three times each Ardha Matsendrasan (spinal twist), Variations 1,2: Plates 101, 102, 103, two times each Sirshasan (headstand), Plates 32, 33, 34, 35, 36, five minutes; Sarvangasan (shoulderstand), Plates 42, 43, ten minutes; Matsyasan (fish pose), Plates 45, 46, 47, 48, two minutes; Mayoorasan (peacock pose), Plates 105, 106, 107, 108, 109, two minutes Same as in Lesson II, plus Bhadrasan (ankle-knee pose), Plate 116, and Gorakshasan (ankle-knee pose), Plate 117, two minutes each Same as in Lesson I, fifteen to thirty minutes during breathing exercises and meditation Sgni Sara Kriya (breathing and abdominal manipulation), this page, four rounds—fifteen pumping, and Uddiyana Agni Sara Kriya (breathing and abdominal manipulation), this page, fifteen pumping in Banda (abdominal contraction), Positions 1, 2: Plates 7, 8, each round—three rounds three times each, and Nauli (manipulation of the abdominal muscles), Plates 9, 10, 11, 12, three times Vajrasan (kneeling pose), Plate 16, th five minutes, and SPECIAL EXERCISES Supta Vajrasan (kn pose), Variations 1, 2, 3: Plates 88, 89,
file:///C|/...20books/save/Complete%20Illustrated%20Book%20of%20Yoga%20The%20-%20Devananda%20Vishnu%20Swami/index.html[5/29/2012 10:45:06 PM]