Third Complex – Yoga Course

ASANAS

I. Setubandhasana

1. Begin by lying on the floor on your back, with your arms by your sides.
2. Raise your legs up towards the ceiling, similar to sarvangasana, and hold this position for 1-2 minutes.
3. Next, start lowering your legs while arching your spine. Your feet should touch the floor, creating a bridge-like position with your torso and legs. Hold this position for 1-2 minutes. Breathe evenly and count to 60. Focus solely on performing the asana and counting. Perform the asana once.

II. Halasana – perform one variation for a week and then move on to the next

Variation 1.

1. Begin by lying flat on your back, legs extended, and body stretched out.
2. Place your arms alongside your body with your palms facing the ground.
3. Inhale for 10 seconds – slowly raise your legs up to a vertical position and lower them behind 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 to the floor without bending your knees. Lie flat on your back.

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

1. Begin by lying flat on your back, legs extended, and body stretched out.
2. Place your arms up, behind your head.
3. Inhale for 10 seconds – slowly raise your legs up to a vertical position and lower them behind 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 to the floor without bending your knees. Lie flat on your back.

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

Variation 3.

1. Begin by lying flat on your back, legs extended, and body stretched out.
2. Place your arms alongside your body with your palms facing the ground.
3. Inhale – for 10 seconds. Slowly raise your legs up to a vertical position and lower them behind your head, placing your toes on the floor. Bend your knees and touch your ears with them.
4. Hold your breath for 15 – 30 seconds.
5. Exhale for 10 seconds – lift your legs and slowly lower your body to the floor without bending your knees. Lie flat on your back.

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

III. Bhujangasana – Perform all 3 variations

Variation 1.

1. Begin by lying 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. The crown of your head and wrists should be in a straight line.
4. Inhale for 8 seconds – press firmly with your hands on the floor and lift your upper body, trying not to lift the lower part of your abdomen off the floor. Straighten your arms. Arch your spine.
5. Direct your gaze forward, towards 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 asana and counting. Perform this asana 3 times.

Variation 2.

1. Begin by lying on your stomach, legs extended, heels together.
2. Relax your entire body.
3. Place your hands on the floor at shoulder-width apart. Shoulders and wrists in a straight line.
4. Inhale for 8 seconds – press firmly with your hands on the floor and lift your upper body, trying not to lift the lower part of your abdomen off the floor. Straighten your arms. Arch your spine.
5. Raise your head higher than in the first variation. Direct your gaze towards the junction of the ceiling and 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 asana and counting. Perform this asana 3 times.

1. Begin by lying 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 firmly with your hands on the floor and lift your upper body upwards. Do not lift the lower part of your abdomen off the floor. Straighten your arms and arch your spine.
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 arch your spine more strongly.

Focus solely on performing the asana and counting. Perform this asana 3 times.

IV. Dhanurasana

1. Lie on your stomach.
2. Bend your knees and reach your arms back to hold the left ankle with the left hand and the right ankle with the right hand.
3. Inhale for 5 seconds – pull your legs up, lifting your knees off the floor. At the same time, lift your chest. Your arms and hands act as strings bending the body into a bow. Raise your head and tilt it backward as far as possible without touching the floor with your ribs or pelvic bones. The weight of your body rests only on the abdomen. Keep your thighs, knees, and ankles together.
4. Hold your breath for 10 seconds – rock forward and backward like a swing, using your navel as the pivot point.
5. Exhale for 5 seconds – place your torso, head, and knees bent on the floor, holding your ankle with your hands.
6. Repeat the asana starting from point 3.

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

V. Supta Virasana – Practice one variation for a week and then move on to the next

Variation 1

1. Kneel on your heels with your heels together. Slowly lower yourself to the floor, arching your back, and touch the floor with the top of your head. Place your hands behind your head and hold onto your elbows.
2. Stay in this position for 1-2 minutes. Breathe evenly. Focus solely on performing the asana and counting.
3. Rise back to a standing position.
4. Perform the asana once.

Variation 2

1. Kneel on your heels with your heels together. Slowly lower yourself to the floor, arching your back, and touch the floor with the top of your head. Keep your arms extended and resting on the floor, reaching towards your knees, which requires a stronger arch of the spine than in the first variation.
2. Stay in this position for 1-2 minutes. Breathe evenly. Focus solely on performing the asana and counting.
3. Rise back to a standing position.
4. Perform the asana once.

IX. Sarvangasana

1. Lie flat on your back. Straighten your legs and place your arms alongside your body, palms facing the ground. Lift your joined legs up, positioning them at a right angle to your torso.
2. Raise your legs even higher, lifting your hips and back off the floor slightly, with a gentle press of your palms against the ground. Lift your torso and legs vertically so that your bridge is firmly pressed against your chin. Keep your knees straight throughout. After lifting your entire torso, bend your elbows and place your hands on the back ribs, firmly supporting your shoulders against the floor. The back of your head and neck, shoulders, and arms above the elbows should rest on the ground. The rest of your body should be perpendicular to the floor.
3. Stay in this position for 10-15 minutes. Breathe evenly. Count this time in seconds. Focus your attention on the thyroid gland during this asana.
4. Release your hands, slowly lower yourself to the floor, lie on your back, and relax.

   Note: You should press your chest against your chin, not the other way around, as this will fully straighten your spine and provide the full effect of this asana. Try to keep your neck in a way that your chin is centered over your sternum. Your elbows should not be positioned 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 lift yourself strongly upward, and the position will be imperfect.

XI. Bakasana – I had information 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 apart and move your torso forward.
3. Exhale, move your arms in front of your bent knees, and place your hands on the floor.
4. Bend your elbows, lift your heels off the floor, move your torso further forward, and rest your shins on the backs of your upper arms near the armpits. Take 2 or 3 breaths.
5. Exhale, shift the weight of your body 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 this time in seconds. Breathe evenly.
8. Exhale, bend your elbows, lower your torso, slide your legs off your armpits, sit on the floor, and relax. Perform the asana once.

XII. Badrasana

1. Sit on the floor. Spread your legs apart as far as you can.
2. Inhale for 3 seconds – bend your knees and bring your feet closer to your body. Connect the soles of your feet. Hold your feet around the toes and bring your heels towards your groin. The sides of your feet rest on the floor, and your heels are close to your groin. Spread your thighs and lower your knees to touch the floor. Place your hands on your knees, with elbows pointing upward. Keep your torso upright.
3. Hold your breath for 10 seconds. Focus on a point in front of you. Exhale for 2 seconds – straighten and spread your legs as far apart as possible. Focus only on performing the asana and counting. Repeat the asana 5 times.

XVII. Sun Salutation

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

XVIII. Trikonasana

Here’s the provided text for “Trikonasana” translated into English:

1. Stand with your feet apart, about 40 – 50 cm wide. Keep your feet parallel to each other and your arms hanging by your sides.
2. Inhale for 3 seconds – simultaneously raise your arms to shoulder height, palms facing the floor.
3. Exhale for 3 seconds – bend your torso to the right, placing your right hand on your right ankle, and extend your left arm upward, aligning it with your right shoulder. The back of your legs, back, and buttocks should be in one plane. Stretch your torso.
4. Hold your breath for 6-12 seconds.
5. Inhale for 3-5 seconds – simultaneously raise your torso, keeping your arms at shoulder height. Palms should face the floor.
6. Exhale for 3 seconds – lower your arms.
7. Inhale for 3 seconds – simultaneously raise your arms to shoulder height, palms facing the floor.
8. Exhale for 3 seconds – bend your torso to the left, placing your left hand on your left ankle, and extend your right arm upward, aligning it with your left shoulder. The back of your legs, back, and buttocks should be in one plane. Stretch your torso.
9. Hold your breath for 6-12 seconds.
10. Inhale for 3-5 seconds – simultaneously raise your torso, keeping your arms at shoulder height. Palms should face the floor.
11. Exhale for 3 seconds – lower your arms.

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

XIII. Savasana

Also known as Mrtasana. Sava or mrta means dead. The aim of this asana is to imitate the state of the deceased. When life has departed, the body is motionless, and no movements are possible. We learn to relax by remaining still for some time and trying to keep the mind, though fully aware, completely calm. This conscious relaxation refreshes and rejuvenates both the body and mind. However, it is much more difficult to immobilize the mind than the body. Therefore, this seemingly easy posture is one of the most challenging to master.

1. Lie down on your back. Your entire body should rest on the floor. Straighten and spread your legs to release tension in the legs. Place your arms comfortably by your sides. Your head should rest naturally.
2. Close your eyes.
3. Focus on your right hand, repeat the command within yourself three times: my right hand is relaxed. Inwardly, as you say it, run from the top of your hand down to your fingers and relax it.
4. Next, focus on your left hand, repeat the command within yourself three times: my left hand is relaxed. Inwardly, as you say it, run from the top of your hand down to your fingers and relax it.
5. Now, relax your right leg. Focus on your right leg and repeat the command within yourself three times: my right leg is relaxed. Inwardly, as you say it, run from the groin down to the toes of your right foot and relax it.
6. Then, relax your left leg. Focus on your left leg and repeat the command within yourself three times: my left leg is relaxed. Inwardly, as you say it, run from the groin down to the toes of your left foot and relax it.
7. Now, let’s relax the back of your torso. Focus on the back of your torso and repeat the command within yourself three times: the back of my torso is relaxed. Inwardly, as you say it, run from your buttocks up to your neck and relax it.
8. Next, relax the front of your torso. Focus on the front of your torso and repeat the command within yourself three times: the front of my torso is relaxed. Inwardly, as you say it, run from your abdomen and finish at your chin and relax it.
9. Now, pay attention to the back of your head. Focus on the back of your head and give the command to relax. Repeat the relaxation command three times.
10. Your face. Focus and, starting from your forehead, relax the facial muscles inwardly. Pay attention to the muscles around your eyes and mouth. Look behind your ears and give the command to relax the muscles behind your ears as well. Relax the muscles of your lower jaw, and your lower jaw may gently drop. Repeat the relaxation command three times.
11. Now, mentally run from the tips of your toes to your 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. Stay in this state as long as you wish.

Note: Initially, there is a tendency to fall asleep. Do not allow yourself to fall asleep; stay at the boundary between sleep and wakefulness. I recommend that people who have trouble falling asleep perform Savasana before sleep and allow themselves to fall asleep. Spending 10-15 minutes in Savasana provides the effects of at least 3 hours of sleep. As you progress with your asana practice, there will come a day when just one command, or even just the thought of relaxation, will achieve the state of Savasana. During your asana exercises, if you feel tired, apply Savasana for a few minutes. Fatigue will disappear immediately.