Second Complex – Yoga Course

II. Halasana – Practice one variant per week and then move to the next

Variant No. 1.

1. Lie flat on your back, extend your legs, and stretch your body.
2. Place your hands alongside your body, palms facing down.
3. Inhale for 10 seconds – slowly lift your legs straight up to a vertical position and then lower them over your head, placing your toes on the floor. Keep your knees straight.
4. Hold your breath for 15 – 30 seconds.
5. Exhale for 10 seconds – lift your legs and slowly lower your body back to the floor without bending your knees. Lie flat on your back.

Focus only on performing the asana and counting. Perform the asana 5 times.

1. Lie flat on your back, extend your legs, and stretch your body.
2. Place your hands upwards, behind your head.
3. Inhale for 10 seconds – slowly lift your legs straight up to a vertical position and then lower them over your head, placing your toes on the floor. Keep your knees straight.
4. Hold your breath for 15 – 30 seconds.
5. Exhale for 10 seconds – lift your legs and slowly lower your body back to the floor without bending your knees. Lie flat on your back.

Focus only on performing the asana and counting. Perform the asana 5 times.

Variant No. 3.

1. Lie flat on your back, extend your legs, and stretch your body.
2. Place your hands alongside your body, palms facing down.
3. Inhale – 10 seconds. Slowly lift your legs straight up to a vertical position and then lower them over your head, placing your toes on the floor. Bend your knees and touch them to your ears.
4. Hold your breath for 15 – 30 seconds.
5. Exhale for 10 seconds – lift your legs and slowly lower your body back to the floor without bending your knees. Lie flat on your back.

Focus only on performing the asana and counting. Perform the asana 5 times.

III. Bhujangasana – Perform all 3 Variants

Variant No. 1.

1. Lie on your stomach, legs extended, heels together.
2. Relax your entire body.
3. Place your hands on the floor in front of your head, shoulder-width apart. Ensure your head and wrists are in a straight line.
4. Inhale for 8 seconds – press your palms firmly into the floor and lift your torso up, trying not to lift the lower part of your abdomen from the floor. Straighten your arms. Arch your spine.
5. Gaze straight ahead at the wall.
6. Hold your breath for 16 seconds.
7. Exhale for 10-16 seconds – lower yourself slowly back to the floor.

Focus only on performing the asana and counting. Perform the asana 3 times.

Variant No. 2.

1. Lie on your stomach, legs extended, heels together.
2. Relax your entire body.
3. Place your hands on the floor shoulder-width apart. Ensure your shoulders and wrists are in a straight line.
4. Inhale for 8 seconds – press your palms firmly into the floor and lift your torso up, trying not to lift the lower part of your abdomen from the floor. Straighten your arms. Arch your spine.
5. Lift your head higher than in the first variant. Gaze at the point where the ceiling meets the wall.
6. Hold your breath for 16 seconds.
7. Exhale for 10-16 seconds – lower yourself slowly back to the floor.

Focus only on performing the asana and counting. Perform the asana 3 times.

1. Lie on your stomach, legs extended, heels together.
2. Relax your entire body.
3. Place your hands on the floor shoulder-width apart. Ensure your chest and wrists are in a straight line.
4. Inhale for 8 seconds – press your palms firmly into the floor and lift your torso up. Do not lift the lower part of your abdomen from the floor. Straighten your arms. Arch your spine.
5. Arch your neck as far back as you can. Look behind you.
6. Hold your breath for 16 seconds.
7. Exhale for 10-16 seconds – lower yourself slowly back to the floor. As you gradually move your hands closer to your pelvis, you will deepen the arch of your spine.

Focus only on performing the asana and counting. Perform the asana 3 times.

IV. Salabhasana

1. Lie flat on your stomach, legs extended. Keep your ankles and big toes together. Stretch your arms forward.
2. Inhale – lift your arms and legs off the ground, forming a cradle position. Keep your arms and legs straight.
3. Stay in this position. Breathe evenly. Count to 60.
4. Exhale – slowly lower your arms and legs back to the ground.

Focus only on performing the asana and counting. Perform the asana 1 time.

IX. Sun Salutation

1. Stand upright with your feet together and your arms hanging loosely by your sides.
2. Inhale for 5 seconds – raise your arms up as high as possible. Arch your back and position your arms parallel to the floor. Your body should form a right angle.
3. Hold your breath for 10 seconds.
4. Exhale for 5 seconds – lift your body and arms back to the initial position. Perform the pose 5 times.

X. Savasana

Also known as Mrtasana. Sava or mrta means dead. The aim of this asana is to mimic a dead person. When life has departed, the body is motionless and no movements are possible. We learn to relax by remaining still for a while and trying to keep the mind, though fully aware, completely calm. This conscious relaxation refreshes and rejuvenates both body and mind. However, it is much more difficult to still the mind than the body. Hence, this seemingly simple position is one of the most challenging to master.

1. Lie flat on your back. The entire body should be in contact with the floor. Legs extended and spread apart to relieve tension in the legs. Place your arms comfortably. Your head should rest freely.
2. Close your eyes.
3. Concentrate on your right arm. Internally repeat the command three times: „My right arm is relaxed.” With your inner eye, trace from the top of the arm to the fingers and relax it.
4. Next, focus on your left arm. Internally repeat the command three times: „My left arm is relaxed.” With your inner eye, trace from the top of the arm to the fingers and relax it.
5. Then, focus on your right leg. Internally repeat the command three times: „My right leg is relaxed.” With your inner eye, trace from the groin to the toes of the right foot and relax it.
6. Next, focus on your left leg. Internally repeat the command three times: „My left leg is relaxed.” With your inner eye, trace from the groin to the toes of the left foot and relax it.
7. Now, relax your torso. Focus on the back of your torso. Internally repeat the command three times: „The back of my torso is relaxed,” tracing from the buttocks to the neck and relaxing it.
8. Next, relax the front of your torso. Focus on the front of your torso. Internally repeat the command three times: „The front of my torso is relaxed,” tracing from the abdomen to the chin and relaxing it.
9. Now, turn your attention to the back of your head. Focus on it and command it to relax. Repeat the relaxation command three times.
10. Face. Focus and internally start relaxing the facial muscles from the forehead. Pay attention to the muscles around the eyes and mouth. Look behind your ears and give the command to relax the muscles behind the ears. Relax the muscles of the lower jaw; the lower jaw may slightly drop. Repeat the relaxation command three times.
11. Now, trace with your inner eye from the toes to the forehead and repeat the command three times: „My entire body is relaxed.” You are relaxed. This is a very pleasant state. Silence and inner peace. No thoughts. Bliss. Remain in this state for as long as you wish.

Note: Initially, there is a tendency to fall asleep. Do not allow yourself to fall asleep; stay on the border between sleep and wakefulness. For those who have trouble falling asleep, it is recommended to practice Savasana before sleep and allow yourself to drift off. Spending 10-15 minutes in Savasana can have the effects of at least 3 hours of sleep. As you practice, there will come a day when one command or even just the thought of relaxation will bring you to the state of Savasana. During asana practice, if you feel tired, use Savasana for a few minutes. The fatigue will immediately disappear.

Third Complex

Further continuation of yoga practice can be found in the Second Complex.