Third Complex – Yoga Course

Asanas

I. Setubandhasana

1. Lie down on the floor, on your back, with your arms along your body.
2. Lift your legs up as required in Sarvangasana, holding this position for 1-2 minutes.
3. Then begin to lower your legs while arching your spine. Your feet should touch the floor. Your torso and legs should form a bridge. Hold this position for 1-2 minutes. Breathe evenly. Count to 60. Focus only on performing the asana and counting. Perform the asana 1 time.

II. Halasana – Perform one variant each week for a week, then move to the next variant

Variant 1.

1. Lie flat on your back with your legs extended and your body stretched out.
2. Place your arms along your sides, palms facing the floor.
3. Inhale for 10 seconds – slowly raise your legs straight up to a vertical position and 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 solely on performing the pose and counting. Repeat the pose 5 times.

1. Lie flat on your back with your legs extended and your body stretched out.
2. Place your arms overhead, behind your head.
3. Inhale for 10 seconds – slowly raise your legs straight up to a vertical position and 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 solely on performing the pose and counting. Repeat the pose 5 times.

Variant 3.

1. Lie flat on your back with your legs extended and your body stretched out.
2. Place your arms along your sides, palms facing the floor.
3. Inhale for 10 seconds – slowly raise your legs straight up to a vertical position and 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 solely on performing the pose and counting. Repeat the pose 5 times.

III. Bhujangasana – Perform All 3 Variants

Variant 1.

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

Focus solely on performing the pose and counting. Repeat the pose 3 times.

Variant 2.

1. Lie on your stomach with your legs extended and heels together.
2. Relax your entire body.
3. Place your hands on the floor shoulder-width apart. Your shoulders and wrists should be in a straight line.
4. Inhale for 8 seconds – press down firmly with your hands and lift your torso upward, trying not to lift the lower part of your abdomen off the floor. Straighten your arms. Arch your back.
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 – slowly lower yourself back to the floor.

Focus solely on performing the pose and counting. Repeat the pose 3 times.

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

Focus solely on performing the pose and counting. Repeat the pose 3 times.

IV. Dhanurasana

1. Lie on your stomach.
2. Bend your knees, extend your arms backward, and grab your left ankle with your left hand and your right ankle with your right hand.
3. Inhale for 5 seconds – pull your legs upward, lifting your knees off the floor. At the same time, lift your chest. Your arms and hands act like a bow, arching your body. Lift your head and tilt it backward as far as possible. Do not touch the floor with your ribs or pelvis. Your body weight should rest only on your abdomen. Keep your thighs, knees, and ankles together.
4. Hold your breath for 10 seconds – rocking back and forth like a swing, balancing on your navel.
5. Exhale for 5 seconds – lower your torso, head, and legs (bent at the knees) back to the floor, keeping your ankles held by your hands.
6. Repeat the pose starting from step 3.

Focus solely on performing the pose and counting. Perform the pose 5 times.

V. Supta Virasana – Perform one variant per week and then move on to the next

Variant 1

1. Kneel on your heels with your feet together. Slowly lie down on the floor, arching your spine backward until the top of your head touches the floor. Place your hands behind your head and hold your elbows.
2. Remain in this position for 1-2 minutes. Breathe evenly. Focus solely on performing the pose and counting.
3. Rise back to a vertical position.
4. Perform the pose 1 time.

Variant 2

1. Kneel on your heels with your feet together. Slowly lie down on the floor, arching your spine backward until the top of your head touches the floor. Your extended arms, placed on the floor, must reach your knees, which requires a stronger arch of the spine compared to the first variant.
2. Remain in this position for 1-2 minutes. Breathe evenly. Focus solely on performing the pose and counting.
3. Rise back to a vertical position.
4. Perform the pose 1 time.

IX. Sarvangasana

1. Lie flat on your back with your legs extended. Place your hands along your body, palms facing down. Lift your joined legs up, positioning them perpendicular to your torso.
2. Lift your legs even higher, raising your hips and back off the floor with a slight press of your hands on the ground. Raise your torso and legs to a vertical position, ensuring your chest is pressed firmly to your chin. Keep your knees straight throughout. Once your torso is elevated, bend your elbows and place your hands on the back of your ribs, strongly supporting yourself with your arms on the floor. The back of your head and neck, shoulders, and arms above the elbows should rest on the floor. The rest of your body should be perpendicular to the floor.
3. Hold this position for 10 – 15 minutes. Breathe evenly. Count this time in seconds. During the pose, focus on your thyroid gland.
4. Release your hands, lower yourself slowly to the floor, lie on your back, and relax. Note: Make sure to press your chest to your chin, not the other way around, as this will ensure your spine fully straightens and you experience the full effect of the pose. Also, try to keep your neck so that your chin is centered over your chest. Your elbows should not be wider than your shoulders. Try to pull your shoulders as far away from your neck as possible and bring your elbows closer together. If you spread your elbows too wide, you won’t be able to extend fully upwards and the pose will be incomplete.

XI. Bakasana – I was informed that this asana is intended for men

1. Sit on the floor with your legs together and pulled towards your buttocks. Your feet and heels should rest completely on the floor. Lift your buttocks off the floor and maintain balance.
2. Spread your knees and shift your torso forward.
3. Exhale, bring your arms in front of your bent knees, and place your palms on the floor.
4. Bend your elbows, lift your heels off the floor, move your torso further forward, and rest your shins on the back of your arms near your armpits. Take 2 or 3 breaths.
5. Exhale, shift your body weight even further forward, and lift your toes off the floor.
6. Straighten your elbows and balance your entire body on your hands.
7. Stay in this position for 1-2 minutes. Count the time in seconds. Breathe evenly.
8. Exhale, bend your elbows, lower your torso, slide your legs off your armpits, and sit on the floor to relax. Perform the asana 1 time.

XII. Badrasana

1. Sit on the floor. Spread your legs out to the sides as far as you can.
2. Inhale for 3 seconds – bend your knees and bring your feet closer to your torso. Join the soles of your feet together. Hold onto your feet near the toes and bring your heels towards your groin. The outer edges of your feet should rest on the floor, with your heels close to your groin. Spread your thighs and lower your knees to touch the floor. Place your hands on your knees, with your elbows pointing upwards. Keep your torso straight.
3. Hold your breath for 10 seconds. Focus on a point in front of you. Exhale for 2 seconds – straighten and spread your legs out to the sides as far as you can. Focus solely on performing the asana and counting. Perform the asana 5 times.

XVII. Powitanie Słońca

1. Stand upright with your feet together and your arms hanging loosely.
2. Inhale for 5 seconds – raise your arms upwards as high as possible. Bend backward. Your arms should be 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, and return to the starting position. Perform the asana 5 times.

XVIII. Trikonasana

1. Stand with your legs apart about 40-50 cm. Feet parallel to each other. Arms along the body.
2. Inhale for 3 seconds – simultaneously lift your arms to shoulder height, with palms facing down.
3. Exhale for 3 seconds – bend your torso to the right, placing your right hand on the right ankle, and extend your left arm upwards so that it is in line with the right shoulder. The back parts of the legs, back, and buttocks should be in the same plane. Extend your torso.
4. Hold your breath for 6-12 seconds.
5. Inhale for 3-5 seconds – simultaneously lift your torso while keeping your arms at shoulder height. Palms should face down.
6. Exhale for 3 seconds – lower your arms.
7. Inhale for 3 seconds – simultaneously lift your arms to shoulder height, with palms facing down.
8. Exhale for 3 seconds – bend your torso to the left, placing your left hand on the left ankle, and extend your right arm upwards so that it is in line with the left shoulder. The back parts of the legs, back, and buttocks should be in the same plane. Extend your torso.
9. Hold your breath for 6-12 seconds.
10. Inhale for 3-5 seconds – simultaneously lift your torso while keeping your arms at shoulder height. Palms should face down.
11. Exhale for 3 seconds – lower your arms.

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

XIX. 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.