How to
Day forty Bring the awareness inside the body and mentally begin to relax it. Starting from the top of the head, take the awareness systematically through all the parts, releasing any tension. Intensify once more the awareness
Of the whole physical body and feel in harmony with it.
Take the awareness to the soles of the Feet in contact with the whole body is being pulled down wards by gravity and that any tensions are bring pulled down, through the body and into the ground. At the same time experience vital force surging up from the earth and flooding the whole being.
Finally take the awareness to the eyebrow centre and visualize a brilliant red rising sun infusing the whole body and mind with its vitalizing and healing rays. Imagine you are facing with this early morning sunrise, about to practice surya
Namaskara with smooth synchronised movements,flowing into one another like a dance.
Position Pranamsana(prayer pose) Keep the eyes closed. Remain standing upright with the feet together. Slowly bend the elbows and place the palms together I front of the chest in namaskara mudra mentally offering homage to the sun, the source of all life. Relax the whole body. Breath normally. Physical awareness on the chest
Benefits This pose establishes a state of concentration calmness in preparation for the practice to be performed.
Hasta Utthanasana (Raised arms pose) Raise and stretch both arms above the head. Keep the arms separated, shoulder width apart. Bend the head, arms and upper trunk backward.
Breathing Inhale while raising the arms.
Awareness: Physical-on the stretch of the abdomen and expansion of the lungs.
Benefits: This pose stretches all the abdominal organs and improves digestion. It exercises the arm and shoulder muscles tones the spinal nerves, opens the lungs and removes excess weight.
Padahastasana (hand to foot pose) Bend forward until the fingers or palms of the hands touch the floor on either side of the feet. Try to touch the kneeswith the forehead Don’t strain Keep the knees straight.
Breathing: Exhale while bending forward. Try to contract the abdomen in the final position to expel the maximum amount of air from the lungs.
Awareness: Physical on the pelvic region.
Contra Indications: People back conditions should not bend forward fully. Bend from the hips, keeping spine straight, until the back forms a ninety degree angle with the legs or bend only as far as comfortable.
Benefits: This pose is useful in eliminating or preventing stomach or abdominal ailments. It reduces excess weight in the abdominal region, improves digesion and help to remove constipation. It improves blood circulation, make the spine supple
