props for yoga: a guide to iyengar yoga practice with props volume 1
TRANSCRIPT
PropsforYogaAGuidetoIyengarYogaPracticewithPropsVolumeI:StandingAsanas
EyalShifroni,Ph.D.Co-Author:MichaelSela
BasedontheteachingsofYogacharyaB.K.S..Iyengar,GeetaS.IyengarandPrashantS.IyengarattheRamamaniIyengarMemorialYogaInstitute(RIMYI),Pune,India.
PhotographyAvivNavehTextEditingNancyGardoshModelsRavitMoar,EleanorJacobovitz,MichaelSela&EyalShifroniGraphicDesignAvivGros-Allon,ViVdesignPropsIllustrationsKymBen-YaakovNopartofthispublicationmaybereproduced,storedinaretrievalsystem,ortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying,recording,scanning,orotherwise,withoutthepriorwrittenpermissionoftheauthor.Copyright©2015(2ndPrinting)byEyalShifroniTheauthorofthisbookisnotaphysicianandtheinstructions,procedures,andsuggestioninthisguidearenotintendedasasubstituteforthemedicaladviceofatrainedhealthprofessional.Allmattersregardingyourhealthrequiremedicalsupervision.Consultyourphysicianbeforeadoptingtheproceduressuggestedinthisguide,aswellasaboutanyconditionthatmayrequirediagnosisormedicalattention.Theauthorandthepublisherdisclaimanyliabilityarisingdirectlyorindirectlyfromtheuseofthisguide.Allrightsreserved©2015(2ndPrinting)
AcknowledgmentsandGratitude
1918-2014
1RamamaniIyengarMemorialYogaInstitute–thehomeandteaching
siteoftheIyengarsinPune,India.
ThesourceofalltheknowledgepresentedinthisguideismyGuru,thelateYogacharyaB.K.S.Iyengar,Gurujiaswehadfondlyusedtocallhim,thefounderoftheIyengarYogamethod.TheuseofpropsinyogapracticewasintroducedbyMr.Iyengar.ThevariousapparatuswhichheinventedandadaptedovertheyearswerecreatedtoenrichpracticeandtoenableeverypersontobenefitfromthegiftofYoga.IwishtoexpressmydeepestadmirationandgratitudetomybelovedGuruji,notonlyforbeingmypersonalteacher,butalsoformakingyogaaccessibletomillionsworldwide.
Gurujiwassokindtogooverthemanuscriptofmypreviousbook,AChairfor
Yoga,andtogiveinsightfulcommentsandsuggestions.WhenIvisitedRIMYI1
inAugust2014,Ihadplannedtoshowhimthemanuscriptofthisvolume.
Unfortunatelythiswasdeemedimpossiblebecauseofhisfailinghealth.Iwas,however,privilegedtobepresentinPuneonthe20thofAugust,thedayB.K.S.
Iyengarlefthisbodyandtohavethechancetosayalastgood-byetomyGurubeforehetravelsonward,andtoparticipateinhisfuneral.Iwillalwaysbegratefultothismanfortouchingmylifesodeeplyandforofferingthegiftofyogatotheworldthroughtheingeniousmethodhedeveloped.Iwishtohumblydedicatethisbooktohismemory!
IhavebeenveryfortunatetohavecomeacrossmanyinspiringteacherswhohavesharedtheirdeepknowledgewithmeandwhohaveshedlightonYogaingeneralandontheuseofpropsinparticular.FirstandforemostarePrashantand
generalandontheuseofpropsinparticular.FirstandforemostarePrashantandGeetaIyengar,IwishtothankthemfortheirongoingguidanceandinspirationintheirteachinginRIMYI.Second,IwishtothankmyteacherandfriendJawaharBangerafromMumbai,whowassokindtogooverthedraftofthisguideandcontributemanyhelpfulcommentsandsuggestions.
Ilearnedalotfrommanyotherteachers-toomanytolisttheirnameshere.
However,Iamindebtedtoeachandeveryoneofthemandwishtoexpressmydeepgratitudetothemall.
AChairforYoga
hasreceivedenthusiasticresponsesfrommanypeopleinallpartsoftheworld,studentsandteachersalike.Itwasindeedheartwarmingtoexperiencefirsthandhowyogaisrelevantforallhumanbeings,regardlessofnational,cultural,religiousandagedifferences.Thisnetworkofcommentsandresponsesdemonstratedinsimpleandrealtermsthetruthheldbyyogathatall
IIIofusshareaUniversalConsciousness(orMahat).ThefeedbackandrequestsIreceivedfromyouwasastrongmotivatorforwritingthispresentbook!
ThissecondprintingofPropsforYogacontainsminorimprovementsrelativetothefirstprinting(November2014);themostsignificantchangeisinthetitlesofthevariations,whicharenowmoreinformative.
ThisGuideowesitsconceptionanddeliverytomyfriendandcolleague,MichaelSela,whohelpedconceiveitandformulateitsstructure.Michaelwentthroughthetextoverandoveragainandcontributedsubstantiallytoitsclarityandflow.Iwishtoexpressdeepappreciationforhiscollaborationonthisproject.
ThankstoRavitMoarandEleanorJacobovitz,whoteachwithmeattheZichron-Ya'akovCenter,forspendingsomanyhoursmodelingforthephotosinthisguide.
Alltheteachersatourcenterhavealsocontributedmanybeneficialideasandfeedbacks–Iwishtothankallofthem.Thanksalsotomycolleagues,EphratMichelson,SaraTal,NancyGardoshandNoaZweigforreadingthemanuscriptofthisguideandforprovidingmanyusefulcommentsandsuggestions.
NancyalsowentthroughthetextcarefullytocorrectmyEnglishandprovidedencouragingfeedback.
Iextendmanythankstomystudentswhohelpedtestanddevelopnewideasofusingpropsduringclassesandworkshops.Theirwillingnesstotryouttheseideasandtheirenthusiasticfeedbackencouragedmetowritethisguide.
And,lastbutnotleast,thankstomywife,Hagit,forhercontinuousloveandsupportwhichmadethisguide(andmanyotherthings)possible.
IV
TableofContentsAcknowledgmentsandGratitude/III
Introduction/IX
AbouttheUseofProps/X
AboutthisGuide/XII
TheStructureoftheGuide/XIII
HowtoUsethisGuide/XIV
Chapter1:UnderstandingtheStandingAsanas/1Appendix1:APracticeSequence/143Index/157DetailedContentsof
Chapter1:Understanding
theStandingAsanas(UtthisthaSthiti)
AboutStandingasanas
3Tadasana
4AboutTadasana
4
FeetandLegs41.Activatingthefeet:Blockbetweenfeet
52.Activatingtheknees:Blockbetweenknees
63.Activatingthethighs:Blockbetweenthighs
74.Turningtheupperthighsin:Beltoneachgroin
85.Stabilizingthepelvis:Beltaroundpelvis
96.Movingthesacrumin:Blockbetweensacrumandwall107.Thighsback,buttocksin:Twooppositepulls
118.Sensingthebonesofthelegs:Standingontwoblocks129.Extendingthecalves:Standingonaslant
13ArmsandChest
14
10.Activatingthearms:Beltaroundforearms
14
14
11.Movingthetrapeziusdown:Shouldertraction
15
12.Sensitizingthetopchest:Beltaroundchest
17
13.Aligningthespine:Spineonawalledge
18
UrdhvaHastasana191.Stretchingthesides:Onearmstretchestheother
202.Activatingthearms:Beltaroundforearms,block
21betweenpalms3.Extendingthearmpits:Facingthewall,palmsonblocks224.Extendingtheentirebodyupward:Holdingaceilingrope23
Vrksasana
24
OpeningthePelvis
241.Movingthefemurheadin:Bentlegagainstthewall252.Increasingthemovementofthehipjoint:Backagainstthewall263.Wideningthepelvis:Facingthewall
27
StretchingUp
28
4.Extendingthebodyupward:Holdingaceilingrope28AdhoMukhaSvanasana
29AboutAdhoMukhaSvanasana
29
GeneralStructureofthePose
291.Findingthedistancebetweenfeetandpalms
302.Ensuringsymmetry:Usingamiddleline
31
RaisingthePalms
323.Shiftingweighttothelegs:Supportingthepalms
32WorkingwithaPartner
344.Stretchingbackandup:Partnerpullsbackwardwithbelt345.Rootingtheheels:Sittingonthe“dog”
366.Movinginthesacrum:“Twodogs”
377.Actionandcounter-action:Partnerpushesagainst
38backgroinsVLiftingtheFeet
39
8.Sensitizingthebuttocks:Elevatingthefeet
39
9.Liftingtheentirepose:Feetandpalmsonblocks40
10.Activatingthefrontthighs:Heelsonblocks’edges41
UtthitaTrikonasana
67AboutUtthitaTrikonasana
67
ActivatingtheArmsandShoulders4211.Wideningtheshouldergirdle:Partnerhelpstoturnthearms4212.Releasingtheneck:Partnerpullsthetrapeziusmuscles4313.Spreadingthefingers:Usingwallandblocks
4414.Relievingwristpain:Palmsonaslant
4515.Flexingthewrists:Palmsonwall
4616.Turningthepalms
4717.Stabilizingthearms:Beltaroundelbows
4818.Stabilizingthearms:Elbowsonblocksorinvertedchair49
MovingOnwiththePose
5019.Movingtheshoulderbladesin:Startingwithforearms50onthefloor
20.Movingthemiddlebackin:Startingwiththeheadlow51AligningtheFeet
68
1.Correctalignmentofthelegs:Usingareferenceline68
ActivatingtheBackLeg
692.Anchoringthebackfoot:Outerfootagainstthewall693.Activatingthebackleg:Footonbelt
704.Activatingthebackleg:Pullingthelegwithbelt715.Liftingtheinnergroin:Partnerpullsthebackleg72
TurningtheLegsOut
736.Turningthelegs:Twobeltsontheupperthighs
737.Turningthefrontlegout:Footturnedmorethan90°
748.Kneeturnedout;buttockturnedin:Entering
75fromUtthitaParsvakonasana
RestorativeAdhoMukhaSvanasana
5221.Relaxingthebrain:Headsupport
5222.Passiveextensionofthespine:Wallropearoundfrontgroins53ActivatingtheFrontLeg
76
76
9.Activatingthefrontleg:Liftingthetoemounds76
10a.Activatingthefrontleg:Heelonblock
77
10b.Stretchingthefrontleg:Soleagainstthewall78
Uttanasana
55
AboutUttanasana
55
OpeningthePelvis
79
11.Openingthegroins:Diagonalalignment
79
12.Ensuringlateralalignment:Backagainstthewall81
13.Broadeningthetrunkandrelaxingtheeyes:
83
Facingthewall
LegsandPelvis
561.Checkingthesymmetry:Buttocksagainstthewall
562.Increasingthethighsaction:Backoflegsagainstthewall573.Stabilizingthelegs:Leaningoverthebackrestofachair584.Extendingthecalves:Standingonaslantedsurface59
4.Extendingthecalves:Standingonaslantedsurface595.Standhigh;bendlow:Standingonaraisedplatform606.Compactlegs:Beltaroundfeetandpelvis
617.Foldingdeeplyintothepose:Beltaroundbackandlegs62
OpeningtheShoulders
638.Creatingmovementintheshoulders:Holdingablock63behindthebackRestorativeUttanasana
659.Restinginhalf-invertedpose:Backagainstthewall6510.Relaxingthebrain:TopoftheHeadonblock
66
VI
MaintainingLengthAlongtheSides84oftheTrunk14.Extendingthesidesofthetrunk:Fronthandonwall8515a.Bendingfromthehips:Partnerpullsthefronthip8615b.Pullingthefrontgroinwhilestabilizingthe
87backleg
CorrectingHyper-extendedKnees
8816.Activeworkforhyper-extendedknee:
88Pressingthefootagainstthewall17.Stabilizinghyper-extendedknee:Supporting
89thecalfwithblock
thecalfwithblock
9018.Turningthechest:Upperhandholdsweight
9019.Turningthechest:Handsholdingachairfrombehind9120.Rollingtheshouldersback:Bottompalmonblock
9221.Movingtheshouldersback:Armsbehindtheback
93StretchingtheTopArm
94
22:Stretchingthetoparm:Holdingarope
94
VirabhadrasanaIII
116VirabhadrasanaII
95
BendingtheKneetoFormaSquare951.Squaringthefrontleg:Beltfromkneetobackleg962.Squaringthefrontleg:Supportingthekneewithablock973.Reducingmusculareffort:Restingthebuttockonachair98
StretchingtheBackArm
994a.Activatingthebackarm:Backpalmagainstthewall994b.Aligningthechestabovethepelvis:Backhandholds100awallrope5.Aligningthechestabovethepelvis:Partnerholdsthebackarm1011.Learningtobalance:Supportingthehands
117
2.Horizontalalignment:Supportingthepelvis
119
withachair3.Aligningtheback(lifted)leg:Handsonblocks
120
4.Compactingthestandingleg:Beltfromfoottopelvis122
5.Learningtostretchhorizontally:Enteringfrom123
UrdhvaHastasana6.Openingthechest:Armsbehindtheback
124
7.Stabilizingthepose:Beltonbackleg
125
8.FloatinginVirabhadraIII:Holdingwallropes
126
9.RestorativeVirabhadraIII:Handsonwall,back127
legonstool
Parsvottanasana
128LiftingandOpeningtheChest
102
6.Liftingthechest:Holdingablock
102VirabhadrasanaI
103
AboutVirabhadrasanaI
1031.Shiftingweighttothebackleg:Handsonwall
1292.Pelvisalignment:Supportingthefrontgroinson
131
achair3.Anchoringthebackleg:Footagainstthewall
1324.Intensifiedforwardbend:Handscatchingthe
133
backknee5.Stabilizingthepelvis:Pullingthefrontgroins
134
withbelt6.Openingtheshoulders:HandsinGomukhasana
135
TurningSideways
1031a.Learningthesidewaysorientation:Enteringbysteppingback1041b.Turningsideways:EnteringfromVimanasana
1052.Openingthechest:Beltattachedtothebackleg
1063.Archingback:Handsagainstthewall
1074.Activatingthebackleg:Supportingtheheel
1085.Reducingmusculareffort:Frontthighrestsonchair1096.Movingthetailbonein:Pubicboneagainstawallcorner1107.Experiencinglightness:Helpersliftthegroins
111
UpperBody
1128.Activatingthearms:Beltaroundtheelbows
1129.Activatingthearms:Holdingablock
11310.Stretchingupward:Holdingaceilingrope
11411.Movingthethoracicvertebraein:Armsbehindtheback115
PrasaritaPadottanasana
136
1.Insuringsymmetry:Usingfloorlines1362.Activatingthethighs:Buttocksagainstthewall
1373.Activatingthelegs:Bracingtheouterankles
138withabelt4.Activatingthelegs:Pressingouterfeetagainst
139wall/block5.Whentheheaddoesnotreachthefloor:Tilting
140thepelvisforward
1416.Creatingspaceinthepelvis:Pullingtheinnergroins1427.Intensifyingthedownwardstretch:Standingonblocks
VII
IntroductionYogawasrevealedbytheancientsagesasawayofspiritualrealizationandtransformation;itwastransmittedtousbyasuccessionofsages(rishis)andGurus.TextslikeTheYogaSutrasofPatanjali,theBhagavadGitaandtheShivaSamhitadefineanddescribetheessenceofyoga,theyogicstate,andyogicconduct.Manyinterpretationsoftheseancienttextshaveevolvedovertheyears,includingseveralbooksbymyownteacher,YogacharyaB.K.S.Iyengar.
Yogaisnotjustatheory;itisapracticalphilosophy,apathtobetravelledwithintention,action,sensitivityanddedication.Onlybyputtingthesutrasintopracticeinourownlivescantheirfullmeaningandsignificanceberevealedtous.Meretheoreticalstudyofthetextswillnotleadtotransformationandliberation.Iyengar’sbrilliantcontributionhasbeentoformulatewaysinwhichthepracticeofasanaandpranayamacanbeusedtotransformourbodiesandmindsthroughself-reflection,seekingtoachievetheyogicstateofknowingtheeternalsoulwithin.
Asanasarenotmereexercises;theyenableustostudyourbodiesandmindsandtogetacquaintedwithourlimitations,tendenciesandpotentialities.Iyengarhaddevelopedthepracticeofasanastoalevelofartandscience.InhisbookTheTreeofYoga,hewrites:
“MahatmaGandhididnotpracticealltheaspectsofyoga.Heonlyfollowedtwoofitsprinciples–non-violenceandtruth,yetthroughthesetwoaspectsofyoga,hemasteredhisownnatureandgainedindependenceforIndia.IfpartofyamacouldmakeMahatmaGandhisogreat,sopure,sohonestandsodivine,shoulditnotbepossibletotakeanotherlimbofyoga–asana–andthroughitreachthehighestlevelofspiritualdevelopment?Manyofyoumaysaythatperformingasanaisaphysicaldiscipline,butifyouspeakinthiswaywithoutknowingthedepthofasana,youhavealreadyfallenfromthegraceofyoga.”2
2TheTreeofYogainthechapter:Thedepthofasana
Inthisbook,heshowshowalleightlimbsofAshtangaYogacanbeexpressedandpracticedthroughadeepstudyofthethirdandfourthlimbs(asanaandpranayama).Ofcourse,practicingasanasasphysicalexerciseshasitsownmerit;
pranayama).Ofcourse,practicingasanasasphysicalexerciseshasitsownmerit;itmaykeepyourbodyflexible,healthyandlight,butifyoudonotaccompanyyourpracticebyobservingandstudyingyourmind,youwillmisstheopportunitytodevelopyourintelligenceandupliftyourconsciousness(By‘intelligence’Idonotrefermerelytoone’sIQlevelbutrathertoone’sabilitytoperceiveone’sselfandone’ssurroundingswithoutbiases,andtoactskillfullyinthepursuitofgoodaccordingtoone’sownvaluesandsenseoftruth).
AnexaminationoftheroleofpropsintheasanapracticeofB.K.S.Iyengarhelpsustounderstandhismethod.Thewiderangeofpropsservesasatooltomakethepracticeaccessibletopeopleofallagegroupsandhealthconditions.TogetherwithB.K.S.Iyengar’sdetailedinstructionsandthoroughinterpretationsofancientyogictexts,thepropshaveenabledmillionstorealizehisvisionthat“YogaisforAll.”
AbouttheUseofProps3Highlightedbypresentauthor4TheHero’sContemplationX
ThisishowIyengarexplainswhyheintroducedpropsintohispracticeandteaching:
“Iwaspreoccupiedtryingvariouswaystoimproveandperfectmyownpractice.Iusedtopickupstonesandbrickslyingontheroadsandusedthemas‘supports’and‘weightbearers’tomakeprogressinmymasteryofasana…
Propshelptoperformtheasanaswithease…Thestudentunderstandsandlearnsasanafasteronpropsasthebrainremainspassive.Throughpassivebrainonelearnstobealertinbodyandmind.Propsareguidestoself-learning3.Theyhelpaccuratelywithoutmistakes.”(In70GloriousyearsofYogacharyaB.K.S..Iyengar,page391)
ChristianPisanoaddstothat:
“Propsthusallowustounfoldthespaceofanasanaandacquaintuswithcertainasanasthatmayotherwisebetoodifficulttopractice.Propscreateunderstandingofthecorrectgesture(mudra)andattitude(bhava)ofasana.Propsletusstaylongerinanasana,thuspermittingdeeperpenetrationofunexploredbodilyregions.”4
WhilepropsareanimportantcharacteristicofIyengarYoga,theyshouldnotbeconfusedwithitsessence.Propsareameansforachievinganend-suchasalignment,stability,precision,andprolongedstaysinasanas.
Theusageofpropscoveredhereisintendedtodirectawarenesstodifferentaspectsoftheasanasandtodifferentpartsofthebody,inordertodeepenandenhancetheunderstandingoftheasanas.Atthesametime,practitionersshouldbecarefulnottodevelopdependencyonprops;rather,propsshouldbeemployedintelligentlyinpursuitofamatureandmindfulpracticeofasanas.
Iyengarcontinueshisdescription:
“Now,talkingoftheprosandconsofusingprops,oneofthecriticismsleveledagainstpropsisthatonebecomeshabituatedandlacksthewilltoattemptdoingindependently.Isthisthefaultofprops?Certainlynot!Propsaretofeeltheasana.ButIneversaythattheyshouldbeusedonapermanentbasis.Propsgivethesenseofdirection.Whensenseofdirectionsetsin,Iwantmypupilstodotheasanasindependentlysoonerorlater…Thepropsaremeanttogiveasenseofdirection,alignmentandunderstandingoftheasana.”1
1Ibid.2Ibid.
Ultimatelythebodyandmindarealsoexternalpropstohelp‘theseertodwellinhisowntruesplendor’(YogaSutrasofPatanjali,I.3),orasPisanoexpressesit:“...Propscanberegardedasanouterweavethatpointstotheveryessenceof
theasana,inapurelysubjectiveway.Therewillthereforealwaysbesomeswayingbetweenusinganexternalpropandusingthebodyitselfasaprop.Ultimately,thebody-mindisitselfonlyanexternalprop.”2
Tosumitup,propsmakeitpossibleforeverypersontoenhancehis/herSadhana(studyanddisciplineofyoga),regardlessofphysicallimitations.Byusingpropsadequatelyonecan:
PerformasanaswhicharedifficulttoperformindependentlyAchieveandmaintaincorrectalignmentduringthepracticeStaylongerandrelaxinchallengingasanas,thusattainingtheirfullbenefitStudyandinvestigateasanasonadeeperlevelContinuepracticeandimproveone’sconditiondespiteillness,injury,orchroniccondition
AboutthisGuideThisguideisthefruitofmy35yearsofYogaSadhana.Ithasevolvedfromacontinuousjourneyofpracticeandstudy,inmyhomepractice;atRIMYIunderB.K.S.,Geeta,andPrashantIyengar;incountlessworkshopsthatItookorofferedinIsraelandaroundtheworld;andfromdailyworkwithteachersandstudentsinmyownIyengarYogaCenterinIsrael.
Often,whenpreparingaclassoraworkshop,Isearchfornewwaysofhighlightingtheprinciplesofasanapracticeusingprops.Ibelievethatmanyofmycolleaguesshareasimilarneed.PropsforYogaismymodestattempttoaddressthisneed.
SincetheoriginalpublicationofLightonYoga,thebookwhichlaidthefoundationofthe‘IyengarMethod’,manybookshavebeenwritteninanattempttoelaborateandexplainthewealthofknowledgeembeddedinthatfundamentalandbynowclassictext.ThemostprominentoneisthebeautifulbookbyB.K.S.Iyengarhimself:Yoga–thePathtoHolisticHealth.Geeta’sbook:AGemforWomenandherbooklets:YogainAction,PreliminaryandIntermediate-Icoursesareimportantadditionstothatbodyofknowledge.OtherbookslikeYogatheIyengarWaybySilva,Mira&ShyamMehtafurtherclarifyandspecifythemethod.Mostofthesebooks,however,areintendedforthegeneralpublic,andcovermostlythebasicusageofprops.TherearealsoseveralbooksshowingtheuseofpropsspecificallyforYogaTherapy.ThisguideisintendedprimarilyforteachersandexperiencedpractitionersoftheIyengarmethod.Itpresentsandexplainsmorethoroughlyhowtousepropstolearnandachievebasicactionsrequiredintheclassicalasanas.Whilesomeofthevariationsmaybewellknown,manyothersarenewandinnovativewaysthathavenotyetbeendocumented.
Mypreviousbook,AChairforYoga,focusedontheuseofasinglepropinthepracticeofalargenumberofasanas.Incontrast,thisbookdealswithamuchsmallersetofasanasbututilizesavarietyofprops.Ilimitthediscussiontothesimple,commonlyavailablepropssuchasblocks,belts,blankets,walls,bolsters,ropes,etc.
Thepresentvolumeoftheguideisthefirstinaseries.Itcoversstandingasanasandincludesonepracticesequense.Futurevolumeswillfocusonotherfamilies
andincludesonepracticesequense.Futurevolumeswillfocusonotherfamiliesofasanas.Eachwillincludepracticesequencesofvarious
XII
lengthsandlevels.Thesesequenceswilldemonstratehowtousespecificpropsforacompletepracticesession.Thesequenceincludedwiththisvolume(SeeAppendix1)demonstratesusageofblocksforstandingposes,inversionsandbackbends.
TheStructureoftheGuideThisvolumeoftheguidecontainsonechapter:StandingAsanas.Thechapterbeginswithashortintroductionfollowedbyanumberofrepresentativeasanas.Foreachasanaanumberofvariationswithdifferentpropsareoffered.Eachvariationispresentedinthefollowingorder:
a.Propsinuseb.Shortintroductionc.Step-by-StepInstructionsd.Effectsofpracticingthisvariatione.Tips–specialpointstoobserveinthisvariationf.Applicability–inwhatotherasanasthepropcanbeusedinthisway
TheStep-by-StepInstructions(partc),illustratedbymanyphotos,providethetechnicalinformationneededinordertopositionthebodyandusetheprops.TheEffectssectionexplainswhythespecificvariationisgiven.Ittellswhatwecanlearnfromusingthepropinthespecifiedmannerorhowitmighthelpusavoidcommonmistakesinalignment.TheTipssectiongivessomecluesregardingphysicalaswellasmentalactionsyoushoulddowhilestayingintheasanainordertogetthedesiredeffect.
Note:Asanapracticeworksonmanylevels.Ourpresentationrefersmostlytotheseenandexplicitlevel,theanamayakośa(thestructural,anatomicbody).Howeverasanashavedeepeffectsonthemoreinternalkośasincludingtheorganic-physiologicalsheath(pranamayakośa)andthepsychologicalsheath(monomayakośa).Thistext,beingapracticalguide,focusesonthetechnicalaspectsofthepractice.Thisdoesnotmeanthatthedeepereffectsofthepracticearelessimportant.Weleaveitforyou–thereader-topursueandexperimentonyourowntheseinternaleffects.XIII
HowtoUsethisGuideKeepthefollowinginmindwhenusingthisguide:
ThisguideisnotasubstituteforlearningwithacertifiedIyengarYogateacher.ThesubtletiesoftheinstructionsintheIyengarmethodcannotadequatelybecapturedinabook.So,whileitcanhelpyoustudyandexploretheasanas,pleaserememberthatnoguidecanobserveyouandcorrectthemistakesyoumayperformwhiledoingavariation.
Workbycomparisonandanalysis:Dotheposeseveraltimeswithandwithouttheprops.Observeyoursensationswhendoingtheposewiththepropandthentrytorecreatethosesensationswithouttheprop.Donotusethepropshabitually,butratherusethemforlearninginacreativeandinnovativeway;studyandcomparetheeffectstoenhanceyourunderstanding.Donotdevelopdependencyonprops;rather,employthemmindfully.Alwaysremainfreshandalert!
Thepossibilitiesarevirtuallyendless;useyourimaginationandcreativitytofindnewwaysofusingprops.Youshouldalsonotethefollowing:
1.Forthesakeofclarity,eachvariationwepresentfocusesontheuseofasingleprop,orononespecificwaytoworkonanasana.However,someofthevariationscanbepracticedincombinationorinsequence.Toavoidconfusion,wedonotshowsuchcombinations,butratherencourageyoutotryitonyourown.
2.TofacilitatequickaccesstothematerialintheguideusethedetailedIndexandtheTableofContents.TheIndexcontainsreferencestothevariationsaccordingtothepropusedandtheasanataken–thisishelpfulifyouwishtoseeallthevariationsthatuseacertainprop.
3.Whenworkinginpairs,itisrecommendedtoworkwithapartnerofthesamegenderand,asmuchaspossible,ofthesamesizeandflexibility.Alwaysbewatchfulandprudentwhenhelpingotherpeople.
4.CertainvariationsrefertoplatesinLightonYoga.ThosearemarkedbythesymbolLOYfollowedbytheplatenumber.Forexample“LOYPl.100”refers
symbolLOYfollowedbytheplatenumber.Forexample“LOYPl.100”referstoplatenumber100inLightonYoga.
5.Theguideshowsonlyasampleofwhatcanbedonewithprops.Inparticular,thenumberofvariationsusingachairislimited.ForextensiveuseofchairsinIyengarYogapractice,pleaserefertoAChairforYoga–AcompleteguidetoIyengarYogapracticewithachair,bythesameauthor.
CAUTIONUsersofthisguidemusthaveasolidfoundationinyogapractice,preferablyobtainedthroughregularclasseswithacertifiedIyengarYogateacher.Someofthevariationsshowninthisguideareadvancedandshouldnot
beattemptedwithoutguidanceandsupervision.Theauthortakesnoresponsibilityforanyinjuryordamagethatmayoccurduetoimproperuseofthematerialpresented.
XV
Enjoyyourpractice!Ifyouhaveanycommentsorfeedback…I’dlovetohearit.Pleasewritetomeat:[email protected]
Chapter1UnderstandingtheStandingAsanasAboutStandingAsanasStandingposes(asanas)arethebasisforIyengarYogapractice.Theseposesopenandstrengthenthebody,developflexibilityandbuildthemuscleactionsrequiredformoreadvancedasanas.Beginnerslearnhowtousethelegsforactivatingthelowertorsoandhowtousethearmsforactivatingtheuppertorso.Byextendingthemusclesofthelegsandgroins,oneattainsfreemovementatthehips.Thisallowsthespinetoextendfreelyandinthelongrunwillpreventbackpain.Bycreatingmovementintheshouldergirdle,theshouldersretaintheirflexibilityandthechestisbroadened.Thisimprovesbreathingandcirculationandkeepsthebodyagileandlightandthemindfresh.
Standingposturesareagoodstartingpointforlearningyogaasanas.Inaclassroomenvironment,thestandingposturesallowstudentsandteachertoseeeachothermosteasily.Theyinvolvemoreexternalaction,anddemandlessmentally.Theirchallengesandrewardsarealsomoreimmediatethanthoseofotherclassesofpostures.
Standingposesareidealforintroducingtheprinciplesofalignment.Whenstanding,ourfieldofvisionisbroadandwearemoreawareofthespacearoundus.Itisherethatwelearntoalignourselvesbyorientingourbodyinreferencetothefloorandwallplanesandcorrectthealignmentofourlimbsaccordingly.Inthissense,standingposescanleadusfromVikalpa(fantasy,delusion)andViparyaya(wrongknowledge,illusion)toPramana(validknowledge).
Standingposesteachustoactivateandintegrateallofourelements:wegetrootingandgroundingfromourfeet(earth);wesenseflowandmovementwithinus(water);wegenerateandreleaseenergyandenthusiasm(fire);weopenthechestandrelaxourskintoenablecontinuous,uninterruptedbreathingandbringlightness(air);andwedevelopawarenessofourinnerorgansandthespacewithinus(ether).
Standingposesarechallengingandrewarding.Theydevelopwillpower,strength,enduranceandstamina–allofwhicharefundamentalelementsof
strength,enduranceandstamina–allofwhicharefundamentalelementsofYoga.Evenifyouareanadvancedpractitioner,donotdiscardtheseposesfromyourpracticeroutine.Alwaysreturntothebasics!
PropsforYogaChapter1AboutstandingAsanas3
TadasanaAboutTadasanaTadasanaisaposethateverybeginnerlearns,andwealwayscomebacktoit.Themoreyoupracticeit,themoreyoulearntoappreciateitssubtleties.Theposecreatesbalanceandstability,heightandextension,compactnessfromoutsideaswellasexpansionfrominside.Ingeneral,thevariationslistedbelowareapplicabletootherstraight-standingposes,suchasUrdhvaHastasana,UrdhvaNamskarasanaandUrdhvaBaddhanguliyasana.
TadasanaisalsocalledSamasthiti.InSanskrit,TadmeansmountainandSamameansstable,evenandsthitimeansstateorcondition.Thisposecombinestheheightandsolidityofamountainwithbalanceandevenness.OneofthemeaningsofSamasthitiis'standinguprightwithoutmoving'.Whenyoujoinyourlegsandstandupright,notehowtheweightofyourbodytendstoshiftfromonefoottotheother.Thisbecomesmoreapparentwhenclosingtheeyes:visionandbalancearestronglyconnected.
Withopeneyes,butunfocusedgaze,lookforwardateyelevelandmentallyobservetheshoulderblades.Relaxanymovementorhardnessintheeyeballs.Whenyoureyesbecomequietandsoft,lowertheinnergazedownasiftoobservetheheels.Checkifyourweightisdistributedevenlyonyourtwoheels.Canyoumaintainanevenandstable(sama)posewithoutlettingtheweightshiftfromoneheeltotheother?Observingthiswillgiveyouadifferentexperienceofthisseeminglysimplepose!Itcanbecomeameditativepose!
Tips
Dotheposewithopeneyesbutwithoutlookingatanyspecificobject.Imagineyouarelookingfarforwardtothehorizon,wheretheseameetsthesky.
Broadenyourfieldofvisionandsoftenyoureyes,asiflookingfromtheears;observethebody’sinternalstateandactions.
Relaxtheeardrumsandallowthemtorecedetowardthebackoftheskull.
Letthetopofthebrainrecedeintothebaseofthebrain,andthenletthebrainrecededownintotheheartcenter.
Occasionally,holdtheposeforfiveminutesormore.Physicallythatisnotdifficult;butmentallyitpresentsaninterestingchallenge!CAUTIONS
FeetandLegsWestartTadasanawithattentiontothebase.Thefeet,legsandpelvicgirdleenablethegroundingofthepose,embodyingitsearthelement.Peoplewithscoliosisshouldrestthespineagainstawalledge(seeVariation14ofthispose).
Ifyouarepronetodizzinessdotheposewithyourbackagainstawall.
Variation1Activatingthefeet:BlockbetweenfeetBlock
Standwiththelegsslightlyapart.Placeaflatblockinbetweenandincontactwiththeinnersidesofthefeet.
Liftthetoemoundsoftherightfoot,bendanduseyourfingerstoopenandspreadtheskinofthemounds.Spreadthetoesandplacethemsuchthatthebigtoestoucheachotherandthesmalltoesarespreadoutward.
Pressthebigtoemoundsandtheinnerheelsdowntothefloorandlifttheinnerankles.
Pressthe‘neck’ofthetoesdowntothefloor.
Lifttherightheel,extenditback,awayfromthearchandplaceitsothattheouterheelispresseddown,theheelboneiswideandbothsidesoftheanklearevertical.
Effects
Improvesthesensitivityandactionofthefeetanddevelopsbalanceandstability.Theresistanceoftheblockactivatesthefeetandankles;thisimprovestheworkoftheentirelegandteachestoliftthearchesofthefeet.Afteradjustingthefirstfootyouwillobservearemarkabledifferencebetweenthelegs.ThiswillteachyouthecorrectfeelingofthebaseofTadasana.
Tips
Checkthattheouterheelisperforminga‘littleTadasana’,i.e.,itisuprightandvertical.Thencheckiftheinnerarchesandinneranklesofbothfeetarelifted.
Donotpressthetipsofthetoestothefloor,asthiswillbendthetoes.Energeticallymovethemetatarsalbonesbacktowardtheheelswhileextendingthetoesforward.
Nowstandstraight.Comparethedifferentsensationsinyourrightandtheleftlegs.
Spreadtheskinofthesolesofthefeetasifyouwanttotouch‘MotherEarth’witheverycellofthesole.
Repeatthesameworkontheleftfoot.Observetheshapeofbothfeetand
legs–arebothlegssymmetrical?Pressfromtheouterfeetagainst
theblock.Identifywhichfootcarriesmore
weight,thencheckinwhicheyethevisionissharper–isthereanyconnectionbetweenfeetandeyes?
TadasanaPropsVariation2block1or2beltsActivatingtheknees:Blockbetweenknees
Holdablockbetweentheknees.
Movetheouterkneesbackwardandpresstheinnerkneesagainsttheblock.Nowmovealsotheinnerkneesbackwardwithoutlettingtheouterkneesmoveforward.
Abeltaroundthemiddleoftheshinsisusefulforpeoplewithroundedshins(Oshape).Anotherbeltcanbeplacedinthemiddleofthethighs.
Effects
Theresistanceoftheblockactivatesthekneesandsharpenstheawarenessinthethighs.Gradually,“o”-shapeand“x”-shapelegswillbecomemoreparallel.
Tips
Learntomovetheouterligamentsofthekneesbackwards,inordertobalancetheinwardrotationoftheupperthighsandtocorrect‘knockedknees’.
Afterliftingthekneecaps,movethembackintothekneesandopenthebackoftheknees.
Variation3Activatingthethighs:Blockbetweenthighsblock
Standwithyourlegsslightlyspread,placeablockverticallybetweenthethighsandpressthelegsagainstit.Movethefeetclosertoeachother,untilthepressureoftheblockonthethighsisequalallalongitscontactsurface.
Rolltheupperthighsinward,asifyouaretryingtomovetheblockbackward.
Simultaneously,extendthebuttockmusclesdown,movethetailboneinandtowardtheblock,asifyoutrytomovetheblockforward.
Movethefrontthighsbackward.
Youcanalsokeeptheblockinbetweenthethighsasabove,andtightenabeltaroundthethighs.
Effects
Helpstolearntheinwardrotationofthethighs.Pressingagainsttheblockcreatescompactnessinthelegswithoutshrinkingtheinnerspace;thishasadeeporganiceffectinthelowerabdomen.
Tips
Turnthethighsuntiltheinnerfrontthighstouchtheblockandtheouterfrontthighsfaceforward.
Theshapeofthethighsshouldresembleablock–i.e.thefrontthighshouldfacethewallinfront,thesidesshouldfacethewallsatthesides,andthebackofthethighshouldfacethewallbehind.
Imagineyouarestandingonapointed-heelsshoes(notrecommendedtodo,butyoucanimagine…)andtuckthesepointedheelsdownintotheground.Observetheeffectonthethighs.
Applicability
Anyposeinwhichthelegsaretogetherandstraight;e.g.Sirsasana,Sarvangasana&SetuBandhaSarvangasana(LOYPl.259)andDandasana.
Variation4Turningtheupperthighsin:Beltoneachgroin2belts
Wraptwobelts,onearoundtheupperthighofeachleg,justbelowthegroins.
Tighteneachbeltwiththebuckleattheinnergroinandpassthelooseendsbetweenyourlegstotheback.
Catchbothbeltsfrombehindyourthighsandpullbackwards.
Observehowtheskinofthebuttocksandthetopbackthighsismovingfrominsideoutandthesacralbandiswidened.
Effects
Pullingthebeltsclarifiestheturningactionthatshouldbedoneinthethighsanditseffectsonthepelvicarea.
TipsPullthebeltstolearnhowmuchtheupperthighscanturnin.
Observetheeffectofthisturningonthesacralband,thelumbar,thelowerabdomenanditsinternalorgans.
Whendoingwithoutthebeltsyoucanuseyourtwohandstoturntheupperthighsoneatatime.
Applicability
Thistechniquemaybeusedforanyposewhichrequiresturningthethighsin,e.g.ParsvottanasanaandVirabhadrasanaI.
Variation51-2beltsStabilizingthepelvis:Beltaroundpelvis
Placeabeltaroundthemiddleofthepelvis.Tightenitsothatitpressesagainstthegreatertrochanters(thetwoboneybulgesonthesidesofthepelvis)andtouchesthemiddleofthepubicbone.Bendthekneesslightlyandtightenthebelt.
Usebothhandssothatthebeltistightenedevenlyonbothsidesofthepelvis.
Ifonehipjointfeelsweakerthantheother,tightenthebeltfromthat‘weaker’sidetowardsthe‘good’side.
Forbestresultsusetwobelts,tightenedinoppositedirections.
Effects
Thebeltpressesagainstthefemurheadsandstabilizestheballsofthejointsintheirsockets.Thisisveryhealthyforthehipjoints.
Tips
Observethetouchoftheskinwiththebelt;whereisitmorepronounced:atthebackoratthefront?
Movethebaseofthepelvisforwardtotouchthebeltwithyourpubiswhiletighteningthemid-buttocksin,awayfromthebelt.
Applicability
Peoplesufferingfromhipjointproblemswillbenefitfromwearingthebeltsaroundthepelvisduringregularpractice.
TadasanaVariation6Movingthesacrumin:BlockbetweensacrumandwallPropsblock
Standwithyourbacktotheåwall.Thedistancefromthewallshouldmatchthelengthoftheblockyouareusing.
Inserttheblockbetweenthesacro-lumbarareaandthewall.
sacro-lumbarareaandthewall.Bendyourkneeså.
Slowlystraightenthekneeswhiledraggingthesacralskindownç.Movethefrontthighsbacktopresstheblockwiththesacrum.RolltheshouldersbackandstandstraightinTadasana.
YoucanalsotakethearmsuptoUrdhvaHastasanaorUrdhvaBaddhanguliyasana.Resisttheçtendencyofthethighstomoveforwardwhenyouliftthearms.
Effects
Theblockhelpstoholdthesacruminsidethepelvis,whichinturnallowsthewholespinetoextendfreely.Thisinduceswideningandrelaxationofthelowerabdomen.Thepressureagainsttheblockclarifiestheinstruction:‘Movethetailbonein’.
Tips
Observe:isthecontentofthefrontthighsmorepronouncedthanthatofthebackthighs?Imagineyoumovethecontentofthefrontthighsback,tofillthebackofthethighs.
TadasanaPropsVariation72ropes
2helpersThighsback,buttocksin:Twooppositepulls
Thisvariationproducesasimilareffecttothepreviousonebutwithadifferentmethod.
StandinTadasanaandhaveonehelperstandbehindandtheotherinfrontofyou.
Thefronthelperwrapsabeltaroundthemiddleofyourbuttocks;therearhelperwrapsabeltaroundyourfrontalupperthighs.
Thentherearhelperpullsthefrontthighsbackward,whilethefronthelperpullsthemidbuttocksforward.
Thesetwooppositepullsshouldbebalanced.
Tips
Extendtheskinofthesolesfromthearchestowardtheheelsandstamptheheelsdown.
Liftthefrontthighmusclesandmovethemback,closertothebone.Liftthelowerribshighabovetheabdomenandbroadenthechest.
lowerribshighabovetheabdomenandbroadenthechest.
Experiencetheeffectoftheseactionswithhelpersandthentrytorecreateitonyourown.
Lookingfromtheside,thehipjointshouldbejustabovetheanklejoint.Effects
Thepullofthetworopesclarifiesthesimultaneousactionsoftheupperlegsandthepelvis.Whenthepelvisfindsitscorrectverticalalignmentandisheldstable,theabdomenisdrawntowardsthespinewithouttensionintheabdomenmuscles.Theposeimmediatelyfeelstaller,lighterandeffortless.
TadasanaVariation8Sensingthebonesofthelegs:StandingontwoblocksPropsblock
Standontwoblockswithtoesextendingbeyondthefrontedgeoftheblocks.
Effects
Theresistanceoftheblockscreatesamoretangiblelengtheninganddensityinthebonesofthelegs.Younotonlyfeelhigher,butalsotaller,lighter-almostfloating.Releasingthetoesovertheedgesoftheblocksteachestoreleaseunduetensioninthetoes.
TipsReleasethetoesovertheedgesoftheblocks.ApplicabilityVrksasana,Uttanasana,PrasaritaPadottanasana.TadasanaVariation9Extendingthecalves:StandingonaslantWeshowtwowaystostandonaslantingsurface.1.Usingablock:Standwiththetoemoundsliftedonablockå.Moveyourfrontthighsbackandthetailboneinward.
YoucanalsostretchthearmsuptoUrdhvaHastasanaorUrdhvaBaddhanguliyasanaç.
2.Oninvertedchair:Standonthebacksideoftheseatofaninvertedchair.
Topreventthebodyfromfallingbackpullaropeattachedtoawallé,orholdafirmandstableobject.å
ç
Propsblockorchair
Effects
Beginnersoftenfindithardtoliftthekneecapsandholdtheminplace.Inthisvariationthequadriceps(frontthighmuscles)areautomaticallyactivatedandthekneecapsareliftedandpulledback.Italsostretchesthecalf(gastrocnemius)musclesandtheAchillestendons.
ApplicabilityUttanasana.é
ArmsandChestThelegsarethebaseofTadasana,butinordertoopenthechest,thearmsandtheshouldersshouldworkaswell.Followingareseveralvariationsthathelptodeveloptheactionsofthearms,shouldersandshoulderblades.TadasanaVariation10PropsBelt
Activatingthearms:Beltaroundforearms
Wrapabeltaroundyourforearmstokeepthematshoulderwidth.
Liftthesidechestupandstretchthearmsdown.Movethemsideways,asiftostretchthebelt.Extendthepalmsandfingersdowninlinewiththearms.
Note:Peoplewhofindithardtostraightentheelbowscanwrapthebeltaroundthebonesoftheouterelbows;thiswillhelpthemtomove
thesebonesin.
Anotheroptionistointerlockthefingersbehindtheback(PaschimaBaddhanguliyasana)andstretchthearmsinitiallybackandthendown(whileliftingthesidechestup).
Effects
Activatingthearmsagainstthebeltmovestheshouldersbackandtheshoulderbladesin,whichinturnopensthechest.Thearmsactionbecomesmuchclearerwhenworkingagainstresistance.
Tips
Workthearmsagainstthebelttomovetheshoulderbladesinwhilerollingthetopshouldersdownwardandtheoutershouldersbackward.
Movetheshouldersdown,andatthesametimeliftthebonesoftheupperarms(humerus)intotheshoulders.
TadasanaVariation11Movingthetrapeziusdown:ShouldertractionProps
arope
andabelt(or2belts)
Wraparope(orabelt)aroundyourshoulderbladesandunderthearmpits.Holdtheropewithitsknotinfrontofyouå.åç
Throwtheknotoveryourheadtothebacksothattheropeisplacedontopofyourshouldersneartheneck.
Nowcatchtheknotbehindyourbackandpulldown,whileliftingthechestupç.
Youcanuseabelttointensifythestretching(andtofreethearms):Loopabeltthroughtherope(orfirstbelt)andtieitaroundyourheels.Note:Fortallpeople,thisbeltmustbealongone!Ageneralremark:
Ifyoudonothavealongbeltyoucanformonebyconnectingtworegularbelts.
Bendthekneesslightlyandtightenthebelté.Makesuretheropeisplacedsymmetricallyneartheneck(ontheinnertrapezius)Thenstraightenthelegsagainstthepullofthebeltè.
é
éTips
Oncefreedomintheneckisfelt,learntogetthiseffectwithoutthebelt.Remindyourselfduringyourdailyactivitiestosoftenthetrapeziusandmoveitdown.
è
Effects
Placingthebeltontheheelspullstheshouldersbackanddownwithoutemployingthehands.Thisenablesdoingotherasanaswhilemaintainingthisshouldertraction.
Variation11(cont.)Movingthetrapeziusdown:Shouldertraction
Thereisanother,slightlybetterwaytoplacetherope,butthisrequiresthehelpofanotherperson.Photosê,ëandídemonstratehowthisisdone.
Oncetheropeisset,youcancatchtheknotandpulldown.
Usingabelt,likeinèyoucanfreethearmsanduseyourheelstostretchthebelt.ThenyoucanliftthearmsuptoUrdhvaHastasanaìorUrdhvaBaddhanguliyasana.ê
íì
ë
Effects
Tensioninthetrapeziusmuscleisacommontriggerforneckpainandheadache.Thetrapeziustendstohardenandbulgeupward,thuslimitingthemovementoftheneck.Pullingthetrapeziusmuscledownhelpstosoftenitandthusreleasetensionaccumulatedinthisarea.Italsohelpstorolltheshouldersbackanddown.
Applicability
Inasimilarfashion,thepartnercanpulltheropewhileyoudootherasanas,like:UtthitaTrikonasanaandAdhoMukhaSvanasana(seepage43).
TadasanaVariation12Sensitizingthetopchest:BeltaroundchestPropsbelt
Loopabeltaroundthetopchestandfastenit;thenstandinTadasana.å
Note:Ifapartnerisavailable,heorshecanhelpyoubytuckingtheshoulderbladesunderthebeltandtighteningitfromtheback.Thiswaythebeltcanbeadjustedmoreprecisely.ç
YoucanalsoliftthearmstoUrdhvaHastasana.å
çEffects
Thetouchofthebeltbringsawarenesstothetopchestandshoulderblades.Ithelpstokeeptheshoulderbladesinplaceandactivatestheentiretopchest.
Tips
Insomecases,theshoulderbladesstickoutofthebody(‘winged’shoulderblades);thisisnotahealthycondition.Tocorrectit,movethelowerpartoftheshoulderbladestowardthespine.Thesensationofthebeltwillhelpyoulearnthisaction.
Applicability
Thebeltmaybeusedinthiswayfortheentirepracticesession,butitisespeciallyusefulfor:AdhoMukhaSvanasana,Sirsasana,AdhoMukhaVrksasanaandstandingposeslikeUtthitaTrikonasana,Virabhadrasanaandsoon.
Variation13Aligningthespine:Spineonawalledge
Standwiththemiddleofyourbackagainstthecornerofarectangularcolumn(ortheprotrudingedgeoftwoadjoiningwalls).
Usingtheverticaledgeasthecenterline,placeyourheelsarounditsbottom;thenpositionyourtailboneandthemiddleoftheocciput(therearboneoftheskull)againstit.Nowalignthespinevertically,vertebraaftervertebra,alongthesameverticalline.
Note:Thelumbarvertebraeshouldnottouchtheprotrudingedge(thereshouldbeahealthylumbarlordosis).
Placeyourhandsonthepelvis,åç
ébendthekneesslightlyandmovethebuttockmuscles(gluteus)downandthetailbonein.å
Slowlystraightenthekneeswhilemovingthefrontthighsbackward.ç
Youcanliftthearmsupandchecktheirpositionrelativetothewallsbehindyou.é
Note:Ifawallcornerisnotavailable,youcanusethenarrowsideofanopendoor.
Effects
Theverticallineofthecornerenablesyoutocheckthatyourspineisstraight.Whenstandinginthemiddleoftheroom,thespinemaytilt,leanorturntooneside.Thisbecomeshabitualandonemaynotevenbeawareofit.Thecornerlinebringsawarenesstothespine’scurvaturesandallowsonetocheckifthelumbarcurve(lordosis)isexcessive.Thisvariationisamustforpeoplewithscoliosis.
Tips
Ifthedistancebetweenyourlumbarandtheverticaledgeisexcessivewhenthelegsarestraight,workmoreonpushingthetailbonein.ManyofthevariationsshownaboveforTadasanaareapplicablealsoforUrdhvaHastasana.Hereweaddafewvariationsforlearningtheupwardextensionofthearms.
CAUTIONS
Donotstretchthearmsupmorethan30secondsifyouhavehighbloodpressureoracardiaccondition.Ifyouarepronetodizziness,practicewithyourbackagainstawall.
Variation1Stretchingthesides:Onearmstretchestheother
Liftthearmsupandwiththelefthandholdtherightwristandpullitup;extendupthewholerightsideofthetrunk.å
Catchtheupperarmandturnitinward(thetricepsmuscleturnsin).ç
Releaseandthenstretchbotharmsupwardatshoulderwidth.
Comparethefeelinginthesidesofthetrunk:whichsidefeelsmoreextended?Morealive?
Nowusetherighthandtoextendtheleftarmandside.
ThenstayinUrdhvaHastasanaandobservethestretchofbothsides.
TakethearmsdownandthenrepeatUrdhvaHastasana.Trytoachieveevenstretchwhenliftingbotharmsatthesametime.
stretchwhenliftingbotharmsatthesametime.å
ç
Effects
Stretchingeachsideseparatelyclarifiestheroleofthearmsinliftingandextendingthesidesofthebody.
UrdhvaHastasanaPropsVariation2beltblockActivatingthearms:Beltaroundforearms,blockbetweenpalms
Placeabeltaroundthemid-forearmsortheelbows,tightenittoshoulderwidthandthenholdablockbetweenthepalms.
Pressontheblocksandstretchthearmsup.å
Effects:thecombinationoftheblockandbelthelpstostrengthenandstabilizethearms.Thebeltisespeciallyusefulforpeoplewhofindithardtostraightentheelbows.
Now,trytodothesamewithoutabelt:å
Effects
pressingthepalmsagainsttheblock(withoutgraspingit)activatesandstrengthensthearms.
Tips
Ifpressingtheblockatthebaseofthepalmsistoodifficult,bendyourfingersandgraspitfirmly.
Movethewristsbackandatthesametimeextendthethumbsup.
Thejointsoftheankles,hips,shouldersandwristsshouldallbeononeverticalline.
BalanceablockonthecrownofyourheadandtakeyourhandsdowntoTadasana.ç
Carefullyextendyourspine,soastopushtheblockupwithyourhead.
Note:Bealerttocatchtheblockincaseitfalls(orusearubberblock).
Now,holdtheblockbetweenthebasesofthepalmsandstretchthearmsuptoUrdhvaHastasana.Keeppressingthepalmsagainsttheblock.éçé
UrdhvaHastasanaVariation3Extendingthearmpits:Facingthewall,palmsonblocksPropswall2blocks
Facethewallstandingabout50cm(20inches)awayfromit.Liftthearmsholdingtwoblocksandpresstheblocksagainstthewall.
Slidetheblocksupwhilemovingthechestandheadforwardtowardthewall.
Movetheshoulderbladesinandleantheforeheadonthewall.Keepthetailbonein.
Extendyourarmsupfromthearmpits.Presstheblocksevenly.
EffectsTheresistanceoftheblockshelpstoopenandextendthearmpits.TipsSlidetheblocksupwardonthewall.Learntoactivatetheshoulderswithoutshorteningthearmpits.UrdhvaHastasanaVariation4Extendingtheentirebodyupward:HoldingaceilingropePropsceilingrope
StandinTadasanadirectlybelowaropeattachedtoaceilinganchor.
LiftthearmsuptoUrdhvaHastasana.Slightlylifttheheelsoffthefloorandcatchtheropehighup.
Now,withoutreleasingthegripofthehands,lowertheheelsdowntothefloor.
Keepholdingtheropeforawhile,sensingyourincreasedtallness.Breatheintotheextendedchest.
Nowreleasetherope;trytomaintaintheupwardextensionachievedwiththerope.
Note:Althoughceilingropesarenotverycommon,theyarenotdifficulttoinstallandcanbevery
helpfulinmanyasanas.
Effects
Theropecreateslengthinthespineandupperbody;whenreleasingtheropeonecanfeelthedropofthespineandlearnstheactionrequiredtopreventit.
Applicability
Ceilingropescanbeusedformanystandingasanasaswellasforothergroupsofasanas.Seeforexamplevariation4ofVrksasanaandVariation22ofUtthitaTrikonasana.
VrksasanaVrksasanaisusuallythefirstbalancingposeonelearns.ItcombinesthearmactionofUrdhvaNamaskarasanawithbalancingononeleg.Ifjoiningthepalmsistoodifficult–keepthehandsseparated,asinUrdhvaHastasana.
Tips
InTadasanayoulearnthefirmnessandstabilityofamountain;inVrksasanayoulearnthedelicateandflexiblebalanceofatree!
CAUTIONS
Donotstretchthearmsupmorethan30secondsifyouhavehighbloodpressureoracardiaccondition.Ifyouarepronetodizziness,practicewithyourbackagainstawall.
OpeningthePelvisVrksasanaisalsowheresomebasicactionsofthelateralstandingposesarelearnt.Itisthefirstposetoworkonbroadeningthepelvis.Thisisdonebymovingthebuttockoftheliftedleginandextendingtheinnerthigh,whilekeepingtheTadasanaactionofthestandinglegandthetailbone.
Movingthefemurheadin:Bentlegagainstthewall
Thehipjointisaball-andsocketjointthatconnectsthefemurbonestothepelvis.Wearandtearinthisjointisacommoncomplaintinoldage;manypeopleneedtogothroughahipjointreplacementsurgery.Displacementofthefemurheadisoneofthefactorscontributingtothisproblem.Thisvariation(andsimilarothers)helpstomaintainthehealthofthehipjointsbykeepingthefemurheadofthebentlegdeepinthesocketoftheiliumbone(acetabulum)ofthepelvis.
Todotheposewithrightleglifted:
Standapproximatelyhalfameter(1.5feet)fromthewallwithyourrightsidetothewall.
Bendingtherightleg,useyourrighthandtoliftthefootand
placetheheelagainsttheinnergroinoftheleftleg.
Keeptheleft(standing)legstrongasyoupresstherightsoleagainsttheinnerleftthigh.
Movetheleftfrontthighback(asinTadasana).
Lowertherightkneeasmuchaspossibleandplaceitagainstthewall.Ifneeded,adjustyourdistancefromthewall.
Effects
Theresistanceofthewallpreventstherightfootfromslidingdownduetoinsufficientstrengthinthestandingleg.Thefemurheadisheldfirmlyinitssocket,creatinganeffectivepivotfortheoutwardrotationofthebentleg.
Tips
Liftthelegandfoldituntilthereisnospacebetweenthethighandtheshinandtheheeltouchestheperineum.
Extendthebuttockoftheliftedlegdownandtakeitin(forward)resistingitstendencytobulgebackwards.
MaintaintheinternalsensationofTadasanainthetrunk.Increasingthemovementofthehipjoint:BackagainstthewallTodotheposewithrightleglifted:StandinTadasanawithyourbackagainstthewall.
LifttherightlegandfoldittoVrksasana.Sensingthetouchofthebuttocksonthewall,verifythealignmentandlevelingofthepelvisgirdle
Effects
Thewallhelpstomaintainthebalanceanddetectmisalignmentinthepelvic
Thewallhelpstomaintainthebalanceanddetectmisalignmentinthepelvicarea:youwillimmediatelyfeelanytilt,turnorunevenness.Italsoclarifiestheactionoflengtheningtheadductormusclesoftheinnerthigh.
ApplicabilityAlllateralstandingposes.
Withhandslifted,keepthefrontthighofthestanding(left)legpressedfirmlybackwardstowardsthewall.
Withoutlettingtheleftthighmoveforward,tucktherightbuttockin,extendtherightthighfromtheinnergrointotheinnerkneeandrollthekneeout.Usingyourrighthand,pushthekneebacktowardthewall,whilekeepingtheeventouchofbothbuttocksonthewall.
Whenfeelingstable,moveslightlyawayfromthewalltopracticethefree-standingpose.
Note:Ahelpercanstabilizetheleftsideofthepelvisandgentlypushtherightkneetothewall.
VrksasanaVariation3Wideningthepelvis:FacingthewallProps2foamblocks
Todotheposewithrightleglifted:StandinTadasanafacingthewall.
Placeoneblockbetweenyourupperleftthighandthewallandholdtheotherblock.
Effects
Thefirstblockpreventstheforwardmovementoftheleftthigh.Thesecondblockprovidesafulcrumforthemovementoftherightbuttock.Thisvariationismoreeffectivewhenapartnerhelpstomovethebuttockin.
LifttherightlegtoVrksasanaApplicability
Alllateralstandingposes.andplacethefoamblockbetweenyourrightinnerkneeandthewall.
Nowmovetherightbuttocktowardthewall.
Note:Woodenblocksarenotrecommendedduetosafetyreasons.Wouldnotwantoneofthoseheavyblocksfallingonyourtoes!
Note:Ahelpercangentlypushtherightbuttockdownandintowardthewall.
StretchingUpInadditiontobalancingyoushouldstretchupinthisposeandbeastallasacypresstree.Hereisavariationthatteachesthis.VrksaasanaVariation4Propsceilingrope
Extendingthebodyupward:Holdingaceilingrope
Thisvariationissimilartothevariation4ofUrdhvaHastasana(page23).
Todotheposewiththerightleglifted:StandinTadasanadirectlybelowaropeattachedtoaceilinganchor.
LifttherightlegtoVrksasanaandextendthearmsup.Slightlylifttheleftheeloffthefloorandcatchtheceilingropehigherup.
Now,withoutreleasingthehandgrip,lowertheheeldowntothefloor.
Keepholdingtheropeforawhile,experiencingyour
awhile,experiencingyourincreasedtallness.Breatheintotheextendedchest.
Nowreleasetherope;trytomaintainthesameupwardextensionachievedwhenusingtherope.
EffectsTheropehelpstoextendthebodyupwardandtokeepitinbalance.Tips
Learntomaintainbalanceandinternalextensionwithouttheprop.
Applicability
Ceilingropesarehelpfulinmanystandingposes(andalsoinsittingposes).Weshallshowsomeexamplesoftheirusageinsubsequentvariations.
AboutAdhoMukhaSvanasanaIlovethoseyogaT-shirtsthatsay:“AnotherDay,AnotherDogPose”;andIdopracticethisposeeveryday.Ithasauniquecombinationofforwardextensionwithconcavebackaction.Itchargestheentirebody;activatingallthefourprincipalorgansofaction(karmendriyas)–thearmsandthelegsandfitswellintomanytypesofsequences.
ThefinalpositionofAdhoMukhaSvanasana–”downwardfacingdogpose”inSanskrit-isnoteasytoattain.However,beginnerscanperformitspreparatorystagesandbenefitfromittremendously,especiallywiththehelpofpropsorapartner.Itisoftenpracticedasawarmupforotherasanas.
Thegeneralshapeoftheposeistriangular.B.K.S.Iyengaroncesaidthatinthispose,theawarenessshouldembracethebuttockslikesnowcoveringthepeaksoftheHimalayas.Theenergyofthebodymovesfromthepalmsbackanduptothebuttocksarea.ThephotoinLightonYoga(LOY,Pl.75)showstheposewiththeheadrestingonthefloorandhence,manypeopletrytobringtheirheadtothefloorprematurely.Ifyouareabeginner,workfirstonliftingthebuttocks,movingtheweightofthebodybackandpressingtheheelsdown.Onlyafterthishasbeenachieved,startworkingonconcavingtheback.Insomefutureday,yourheadmayindeedreachthefloorbutdon’tgetover-ambitiousaboutit!Ifyouwishtoexperiencetheeffectofrestingtheheadonthefloorbutarenotreadyforthefullpose,useablockorabolstertosupporttheforehead(seebelow).
Tips
ThegeneralshapeofAdhoMukhaSvanasanaresemblesatriangle;theenergyoftheposemovesfromthebase(palmsandfeet)throughthebodyuptoitstop(thebuttocks).Inthefinalpose,theawarenessembracesthetopofthetrianglelikesnowrestingontopofaHimalayanpeak.
GeneralStructureofthePoseInAdhoMukhaSvanasanathereshouldbeexactsymmetrybetweentheleftandtherightsidesofthebodyandanevendistributionofweightonthepalmsandthefeet.Thefollowingvariationshelptolearnthecorrectstructureofthepose.
CAUTIONS
Ifyouhavehighbloodpressureorfrequentheadaches,supportyourheadwithabolster(seeVariation21below).Ifyouarepronetodislocationoftheshoulders,ensurethatyourarmsdonotrotateoutward.Practicethisasanainadvancedpregnancywithachairorothersupportforthehandsandhead.
Variation1Findingthedistancebetweenfeetandpalms
Acommonquestionthatcomesupis:“Whatisthecorrectdistancebetweenthepalmsandfeet?”TheclassicwayofenteringtheposefromChaturangaDandasanagivesaclueforthecorrectdistance.ButbeginnersoftenentertheposefromUttanasanaandneedtogetafeelfortherightdistance.Forthatyoucantrythefollowing:
First,entertheposewithanintentionallyshortspanbetweenpalmsandfeetå.Notethestretchofthespineandthelegs.StepforwardtoUttanasana.
Entertheposeasecondtime,nowwithanintentionallyexcessivespanbetweenthepalmsandfeetç.Notehowtheexcessivespanlimitsyourabilitytoshiftweighttothelegs.StepforwardtoUttanasana.
Entertheposeforthethirdtime.Nowadjustthedistancesuchthattheweightisdistributedevenlybetweenthelegsandthearms.Makesureyouareabletoactivateandstretchthelegswithoutcompromisingthespine’sextension.
➊
ç
Whiletheaboveprovidesageneralguideline,besensitivetoyourspecificbodycondition.Moreover,thepalm-feetdistancemayvarywiththespecificpurposeofyourpractice.Forexample:whenIdothedogposebeforebackbends,Ioftenincreasethedistancetoallowmorespaceintheshouldergirdleandtohelpconcavethespine.Thispreparesfortheactionsofthearmsandshoulderbladesrequiredinbackbends.However,whenIdotheposebeforeforwardextensionsIoftenshortenthedistanceinordertointensifytheworkofthehamstringsandthestretchingofthecalfmuscles.
thestretchingofthecalfmuscles.
AdhoMukhaSvanasanaVariation2Ensuringsymmetry:UsingamiddlelinePropsfloorlinesorbelt
Youcanusefloorlinestomeasurethesymmetryofthelimbs:
Chooseastraightlineonthefloor.Placethepalmssymmetricallyoneachsideofitatshoulderwidth.
Stepbackandplacethefeetsymmetricallyathipwidth.
Makesurethecenterlineofthefaceandthespinearealignedwiththefloorline➊.
Iftherearenolinesontheflooryoumaycreateanartificiallineusingabelt:
Placethepalmsandfeetatequidistancefromthebeltç.
Keepingthespineandheadabovethebelt,whenmovingintotheposeé.
TipsComparethepressureofyourleftandrightpalmsonthefloor–isitequal?
Comparetheweightonyourleftandrightfeet–isitequal?Canyoupressbothheelsequallytothefloor?
Itisinterestingtocheckifthesymmetrycanbepreservedevenwhenjumpingtothepose:
StandinUttanasanawithfeetequidistancefromthemiddleline.➊
Bendyourlegs,placethepalmsonthefloor,exhaleandjumpbackwardtoAdhoMukhaSvanasana.
Lookatyourfeet–aretheyequidistancefromtheline?
NowinhaleandwithanexhalationjumpforwardtoUttanasana;observethepositionofyourfeet.ç
é
Youcanjumplikethisseveraltimes,checkifyouhavearepeatedtendencyandcorrectit.
Effects
Whenperfectleft/rightsymmetryandfront/backbalanceisachieved,theposeassumesanewwholeness.Itremindsmeof3Dpictures:whenbotheyesworkevenlythetwotwodimensionalimagesconvergeandathirddimensionemerges.
Applicability
Floorlinecanhelpinmanyotherstandingposes.SeeforexamplePrasaritaPadottanasana(page136).
Padottanasana(page136).
RaisingthePalmsThefirstactiononehastolearninthisposeistomovetheweightfromthehandstothefeet.Forthisoneneedstoactivatethelegs.Thiscanbelearntbyplacingthepalmsonsomesupport.Thischangeinthegeometryoftheposereducestheloadonthearmsandhelpstoactivatethemusclesofthefrontthighsinordertoshiftweightback.Oncethelegsbecomemoreactive,youcanchallengethemfurtherbyliftingtheheelsorthefeetonsomesupport(seebelow.)
AdhoMukhaSvanasanaVariation3Shiftingweighttothelegs:SupportingthepalmsProps
twoblocksorachairwall
Raisingthepalmscanbedoneåeitheronaslantedorhorizontalsupport.Touseaslantedsupport:
Placetwoblocksonamat,slantedandsupportedbythewall.å
Bendforwardandplacethepalmsontheblocks.Spreadandstretchthefingers.
Stepbackwardandenterthepose.
Pushthepalmsagainsttheblocks,movethefrontthighsback,lifttheheelsandliftthebuttocksas
muchasyoucan.
Now,maintainingthebuttocks’
çheight,extendtheoutersidesofthefeetandheelsdown.
Aninvertedchaircanbeusedinsteadofblocks(seeAChairforYogaformoredetails).ç
Effects
Raisedpalmsupportisaverygentleandnicewaytostartapracticesessionasitshiftsweightfromthehandstothelegs.Slantedpalmsupportincreasesthehorizontalvectorofthepushbackward.Theheelscanreachthefloormoreeasilyandformasolidbasefortheactivationofthelegs.IthelpstomovetheshoulderbladesinandisbeneficialforpeoplewhosufferfromwristpaininDogpose.
Tips
Theenergyshouldmovefromthepalms,upandbackalongthearmsandtrunkallthewaytothebuttocks.Fromthereitshoulddescenddowntotheheels.
Lifttheheels,extendtheskinofthesolesbackfromthearchestowardtheheelsandstamptheheelsdown.
Learntocuttheouterheelsandtheouteredgesofthefeetdown.Thereshouldbenospaceleftundertheouteredgesofthefeet.
Variation3(cont.)Shiftingweighttothelegs:SupportingthepalmsTouseaflatsupportforthepalms:Placetwoblocksonamat,flatagainstthewall.
Bendandplacethepalmsontheblocks.Stepbackwardandenterthepose.å
Nowmoveforwarduntiltheshouldersareabovethepalms.Locktheelbows,turntheupperarmsfrominsideout(bicepsturningout)andextendtheinnerupperarmstotheinnershoulders.
Asyougobacktothepose,liftthefingersandpalmsandpresstheheelofthepalmsagainstthecornersoftheblocks.Spreadandstretchthefingers.ç
Stayintheposefor1-3minutes,thengotoUttanasanaandlookattheheelofyourpalms.Thepressureagainsttheblocksleavesatemporarymark.–comparethemarksonbothpalms–thiswillteachyouifyouareusingthetwoarmsequally.
Dependingontheheightrequiredforthehandsupport,youmayreplacetheblocksbyachairorastool.Placethepalmsontheseatofthechairéorontherung(seemoreinthebookAChairforYoga).
å
çEffects
éLiftingthepalmsonaflatsupportactivatesthefingers,palms,armsandshoulderblades.Usethisactiontoconcavethebackandshiftyourweighttothe
shoulderblades.Usethisactiontoconcavethebackandshiftyourweighttothelegs.Forsomepeoplethisvariationhelpstolowertheheelsmorethanthepreviousone.
WorkingwithaPartnerTheadvantageofworkingwithapartneristhattheexternalpullorpushgivesasenseofhowabetterposefeelslike.Thiscellularmemorywillguideyouinthefuturewhenyouperformtheposeonyourown.
Note:Inthefollowingvariationswithapartner,theinstructionsaregivenforthehelper,unlessotherwiseindicated.Forconvenience’ssake,wetermtheonewhodoesthepose:‘student’.
AdhoMukhaSvanasanaVariation4Stretchingbackandup:PartnerpullsbackwardwithbeltProps
1beltor
2beltsapartner
Weshowthreewaysinwhichapartnercanhelpthelegstostretchthetorsobackandup.
Beltaroundpelvis,partnerpullsbackwardandup:
Afterthestudententersthepause,placealoosebeltaroundthepelvis.
Passtheendsofthebeltinbetweenthestudent’slegs,fromfronttorear.
Holdthelooseendsofthebeltandpullbackandup.
Note:Useyourbodyweightratherthanmuscleforcetopull;keepyourbackstraightandextended.
Maintainthepullforawhile.Remindthestudenttoparticipateactivelyintheperformanceofthepose.Thensignalhimorherthatyouaregoingtoreleasethepull,anddosogradually.
Thestudentnowperformstheposeindependentlyforawhile.
Effects
Thepullofthebelthelpsgettingintotheposeandactivatesthemuscleactioninthecorrectdirectionunderareducedload.Oncethepartnerletsgo,thestudentshouldattempttoretainthesamequalityofthepose;thepartnercancontinuetoguidethestudentverballyforalignmentandsymmetry.
Tips
Thebeltcanalsobeplacedsimplyaroundthefrontgroins;however,theshownvariationhastheadvantageofcreatingcompactnessinthepelviswhilemovingtheinnergroinsbackandturningthethighsinward.
Variation4(cont.)Stretchingbackandup:PartnerpullsbackwardwithbeltBeltaroundthighs,partnerpullsbackward:Placethebeltaroundthetopfrontthighsandpullitbackandup.åEffects
Thepullintensifiesthewideningandexpansionofthebackofthethighs.Thedirectionofthepullanditsintensityclarifythestrongthighactionrequiredinthispose.
Adjustingthekneewithabelt:
Standbehindthestudentandplaceabeltaroundhis/herrightleg,justabovetheknee.ç
Observethemovementoftheknee.Gentlymanipulatethepullsoastoequalizethemotionbackwardofthetwosidesoftheknee.
Now,gentlyreleasethepullfromtherightlegwhilethestudentmaintainstheactionoftherightleg.
Repeatthesameontheleftleg.å
ç
Cautions
Donotplacethestraponthekneecapitself.Skipthisvariationifthestudenthashyperextendedkneesorifthereisanysensitivityintheknee.
Effects
Pullingthelowerthighshelpstorealizehowmuchthekneescanmoveback.Itopenswellthebackoftheknees.Thepartnercanprovidefeedbacktothestudentonapartofthebodythatcannotberegularlyseen.
Tips
Partner:Inmostcases,inordertokeepthekneealigned,youwillneedtopulltheoutersideofthekneestrongerthantheinnerside.
Student:Movethefrontankles,theheadsoftheshinsandthetopofthethighsbackward.
Variation5Rootingtheheels:Sittingonthe“dog”wallpartner
Inthisvariationthestudentisdoingtheposewhilethepartnersitsonhissacrum.
Note:Thisvariationandthefollowingonecanbedoneonlywhenthestudentisalreadycapableofstretchingthelowerbacksufficientlytoformatriangularpelvis(nota“roundedhill”).Thepartnershouldmatchthestudentinsizeandflexibilityandpreferablybeofthesamegender.
Effects
Thepartner’spushshiftsthestudent’sweighttowardsthelegs.Theweightonthearmsisdiminishedandthespinegetsagoodstretch.ThisvariationlengthensthecalfmusclesandtheAchilles’tendons,thushelpingtolowertheheelstothefloor.
Afterthestudenthasenteredtheposewithpalmsagainstthewall:
Standfacingthewall,withspreadlegs,thestudent’storsobetweenyourlegs.
Standfacingthewall,withspreadlegs,thestudent’storsobetweenyourlegs.
Positionyourbuttocksonthestudent’ssacrumandsitonitgently.Spreadyourfeetonthewallforstability.
Pushthewallwithyourfeetsoastomovethestudent’ssacrumawayfromthewallandhis/herheelsdowntothefloor.
Note:Inthephotothehelperusesawallrope.Thisisconvenientbutnotmandatory.
Variation6
Movinginthesacrum:“Twodogs”partner
Herethehelperperformsavariationofdogposeontopofthestudent’sdogpose.
Afterthestudenthasenteredthepose:Effects
Thepartner’spushhelpsthestudentshiftweighttothelegs,stretchtheback,activatethelegsandopenandlengthenthebackofthelegs.
Standaboutonemeter(3feet)infrontofthestudent’shands,withyourbacktothestudent.
ThepartnerisdoingavariationofAdhoMukhaSvanasanawithelevatedfeet–thisisagoodwaytostrengthenandstretchthearms,flextheshouldergirdleandconcavetheback.
Bendforwardandputbothhandsonthefloor;raiseonelegatatimeandpositionyourfeetsymmetricallyonthestudent’ssacrum.
Stretchyourarmswhilepushingthestudent’ssacrumbackandup;tuckyourshoulderbladesinandconcaveyourupperback.
Variation7Actionandcounter-action:Partnerpushesagainstbackgroinsblockpartner
Itiseasiertopushagainstsomeresistanceratherthento“pushtheair”.Inthisvariation,thepartnerappliespressureonthestudent’sbackgroinsinordertotriggercounter-actioninthestudent.
Effects
Thepressureoftheblocktriggersthepushback.Thestudentlearnstoadjustthepelvisandmobilizethetorsointhecorrectdirection(backandup).
Standbehindthestudentandplaceablockagainsther/hisbackgroins(topofthebackofthethighs).
Pushtheblockforwardanddown(towardthestudent’shands)andencourageher/himtopushback.
her/himtopushback.
LiftingtheFeetRaisingthefeetcreateslengthinthelowerbackandtheabdomen.AdhoMukhaSvanasanaVariation8Sensitizingthebuttocks:ElevatingthefeetProps2or4blocksorastool
Placetwoblocksnexttothewall.
Placethemoundsofthetoesonblocksandtheheelsonthewallanddotheposeå.
Afterstayingintheposeforawhile,moveslightlyforward,stepofftheblocksanddotheposewithfeetonthefloor.Observethefeelinginthebuttocksandinthepelvicgirdlenow.Canyoure-createthesharpawarenessachievedwiththeraisedfeetsupport?
å
Togetastrongereffectyoucanelevatethefeetevenhigher.Forexample,youcanusefourblocks,alowstoolçoraninvertedchairé:
ç
éEffects
Raisingthefeetbringsawarenesstothetopofthepose:thebuttocks.IthelpsonefeelwhatB.K.S.IyengarmeantbygivingtheimageofasnowcoveringaHimalayanpeak.Thetriangularshapeoftheposebecomeseasiertoachieve.Theposebecomesmore‘inverted’,whichchangestheinnerfeeling.Thelowerabdomenisextendedandtheorgansofthepelvisarelifted.Thisvariationishencebeneficialforthereproductivesystem.Itisarecommendedpracticeforpostpartum.
Variation9Liftingtheentirepose:Feetandpalmsonblocks4blocks
Itisinterestingtotrytheposewhenboththepalmsandfeetareonblocks:
Dotheposeandmarkthelocationofyourpalmsandfeetonthefloor.
PlacefourblocksinthemarkedEffects
Theblocksliftbothpalmsandfeetsothebasicshapeoftheposeisnotchanged,stillthereisadefiniteeffectontheinnerfeelingofthepose.Althoughthegeometryoftheposeisnotchanged,theposefeelsdifferent.Thequalityofthecontactsurfacesdoesmakeadifference.
locationsofthepalmsandthefeet.Dotheposeagain,thistimeelevatedbytheblocks.
Stayforawhileandrecordyoursensation.Thenstepofftheblocksanddotheposeasusual,onthefloor.
Tips
Compareyourfeelingwhendoingonthefourblockswithwhatthefeelingoftheposeasdoneusually,ontheflatfloor.Canyoudescribethisdifferenceandthereasonforit?Whataretheeffectsofdoingontheblocks?
Variation10Activatingthefrontthighs:Heelsonblocks’edges2blocks
Shiftingbodyweighttothelegsisthekeyforachievingfullextensionofthespine,reducingmuscleeffortandrelaxinginthepose.Thefollowingvariationstrengthensanddevelopsthelegs.
Effects
Somestudentsfinditdifficulttoactivatethequadriceps(frontalthighsmuscles)–thisvariationisforthem!Itisoneofthebestwaystoactivateandstrengthenthelegs.Observehowthefrontsofthelegsaremovingtowardthebackofthelegs.
Placetwoblocksnexttothewall.Dotheposeonthefloor,withthebackbonesoftheheelspushingagainsttheblocks.å
oftheheelspushingagainsttheblocks.å
Nowplacethebackedgeofeachheelonthefrontedgeofthecorrespondingblock.
Pushtheheelagainsttheblockstoelevateandspreadthetoesandsoles.
Movetheshinbonesandthefrontthighsback.
Holdthisposeforawhile,keepingthebackwardmovementofthelegs.
Nowslidetheheelsdowntothefloor.ç
Pressthebottomoftheheelsdowntothefloorandthebackheelbonesagainsttheblock.
å
ç
ActivatingtheArmsandShouldersAdhoMukhaSvanasanaVariation11AdhoMukhaSvanasanaisquiteauniqueposeinthattheworkofboththearmsandthelegsisequallyimportant.YoushouldworkthelegslikeinTadasanaandworkthearmslikeinAdhoMukhaVrksasana(handstand).PropspartnerWideningtheshouldergirdle:PartnerhelpstoturnthearmsTheupperarmsshouldrotateso
å
thatthebicepsmusclesareturningoutside(awayfromthecenterofthebody)andthetricepsare
turninginside(towardthehead).Itisimportanttoanchorthethumbandthespacebetweenthethumbandtheindexfinger,otherwisetheturningoftheupperarmswilllifttheinnerpartofthepalmsandthebaseoftheposewillweaken.
Workingwithapartnercanclarifythisaction(instructionforthepartner):
Carefullyplaceyourtoemoundsonthethumbsidesofthepalmsofthepractitionerå.
Nowholdthearmsofthepractitionerandgentlyturntheminthedesireddirection.(see
ç
explanationabove)ç.HoldforawhileandthenreleaseEffects
Turningtheupperarmscreateswidthintheshouldergirdleandhelpstoreleasetheneck.Comparethespacebetweentheshouldersintheabovetwophotos.Inåtherearelongwrinklesinthepractitioner’sshirt;thesewrinklesalmostdisappearinçduetothewideningoftheshouldergirdleandtheupperchest.
andallowthepractitionertodotheturningactiononhisown.AdhoMukhaSvanasanaVariation12Releasingtheneck:PartnerpullsthetrapeziusmusclesPropsbeltorrope
partnerEarlierinthischapter(see
å
Variation11ofTadasanaonpage17)weexplainedhowtoplacearopeontheshouldergirdleandhookabeltinordertogettrapeziustraction.ThesamecanbedoneinAdhoMukhaSvanasana.
Arrangetherope(orthebelt)asexplainedinTadasana.
belt)asexplainedinTadasana.Entertheposeandhaveapartnerpulltheropeforyouå.
Ifnohelperisavailable,itispossibletouseawallhookforthispurposeç.
ç
Effects
Thetrapeziuspullreleasestheneckandcreatesspaceintheshoulderarea.Italsoshiftsloadfromthearmstothelegs.
AdhoMukhaSvanasanaVariation13Spreadingthefingers:UsingwallandblocksPropswall2blocks
Herearetwowaysforspreadingthefingersandpalms:
Turnthepalmsslightlysidewaysandplacethetipofthethumbsandtheoutersidesoftheindexfingersagainstthewall.
Effects
Thegroundingoftheinnerpartofthepalmsisimportant:ithelpstolengthentheinnerarmsandtorotatetheupperarmsfrominsideout.Inthesevariations,thewalland/orblockshelptocreatespacebetweentheindexfingersandthethumbs,creatingwidthintheinnerpartofthepalm.Thisactionimprovesthegroundingoftheposeinthepalms.
Useblockstospreadthethumbsawayfromthefingers.Useoneortwoblocks,dependingonthelengthoftheblockandthewidthofyourshoulders(Inthephoto,themodelusesoneflatandonestandingblocktoadjusttohershoulderwidth).
AdhoMukhaSvanasanaVariation14Relievingwristpain:PalmsonaslantProps
Slantedplank
(“slant”)orafoldedmat
Paininthewristsisquitea
å
commoncomplaintinourera.Peoplesufferingfromthisproblemoftenavoidthedogpose.Butinmanycases,supportingthecarpals(‘theheelsofthepalms’)onaraisedplatformpreventsthistypeofpain.
Placeyourcarpalbonesonaslantå,suchthattheweightisshiftedtothefingermounds.
isshiftedtothefingermounds.
Ifnoslantisavailablefoldamattotherequiredheightandplaceitunderyourcarpalsç.
AnotherusefulposeforcorrectingminorwristinjuryisPadaHastasana:é
Placethepalmsunderthefeet.Movetheminuntiltherootofeachpalmisunderthetoesandpressthebigtoesonthethumbsideofthecorrespondingpalm.Liftthelowerarmstocreatespaceinthewrists.
ç
éAdhoMukhaSvanasanaVariation15Flexingthewrists:PalmsonwallPropswall
Topreventwristproblems,oneneedstomakethesejointsstrongandflexible.Thisvariationandthefollowingone,helptoachievethis.
Effects
Thisvariationcreatesflexibilityinthewristsandstrengthensthebonesofthearms.
Kneelandplaceyourpalmsagainstthewall,movetherootofthepalmsascloseaspossibletothewall.
NowpushthewallandstraightenyourlegstoDogpose.Note:Youcanalsoturnyourpalmssidewaysonthewall.
AdhoMukhaSvanasanaVariation16TurningthepalmsTurnthepalmsoutwardonthefloorandenterthepose.Extendthelowerarmsupandawayfromthepalms.
Turningthepalmsbackward:DoUrdhvaMukhaSvanasanawiththepalmsturnedback.
FromtheremovebacktoAdhoMukhaSvanasana.Itismoredifficulttomovethearmsandshouldersback(towardthelegs),butthestretchisgoodforthewrists.
Effects
Turningthepalmsandplacingacontrolledweightonthemhelpstostrengthenthewrists,lengthenthetendonsandligamentsofthewristandmakethesejointsmoreflexibleandhealthy.ItpreparesoneforAdhoMukhaVrksasana(fullarmbalance)withthepalmsturnedback,forSetuBandha
SarvangasanaandforMayurasana(LOYPl.354).
AdhoMukhaSvanasanaVariation17Stabilizingthearms:Beltaroundelbows.Propsbelt
Elbowscanbehyperextended(i.e.,overextended)orhypo-extended(i.e.,hardtostraightenthem).Forthehypotype,theouterelbowremainsoutandtheinnerarmisshort.Abeltaroundtheelbowscanteachtheworkoneneedstodo.
Effects
Thebelthelpstokeeptheelbowsstraight;peoplewhohavedifficultytodoso,willbeabletolearnthisactionwiththebelt.
Loopabeltaroundtheouterelbowsandtightenittoshoulderwidth.
Dotheposeandstretchtheinnerarmsagainsttheresistanceofthebelt.
Tips
Usethebeltforlearning,butdonotdevelopdependencyonit.Learntomovetheouterelbowsin,andtolengthentheinnerupperarmsup,evenwithoutthebelt.
AdhoMukhaSvanasanaVariation18Stabilizingthearms:ElbowsonblocksorinvertedchairPropsProps2blocksbeltorachair
Forthehyperextendedtype,theinnerarmsbecometoolong.Supportingtheforearmshelpstolimittheexcessiveextensionofthebiceps,tobalanceitwiththecontractionofthetricepsandtoregisterthecorrectarmsensationinthepose.Youcansupporttheelbowswithtwoblocksåorwithaninvertedchair.
Ifapartnerisavailable,heorshecantilttheblockstofitunderthelowerarmsç;thisimprovesthesupport.
Usinganinvertedchairforthepalmshasanadditionaladvantage:theforearmscanbesupportedonthechair’slegsé.
å
ç
é
MovingOnwiththePoseOncetheactionsofthelegsandarmsareestablished,onecanworkoncorrectactivationofthespineandtheshouldersinthepose.Theshoulderbladesshouldmovedeeplyintothebodyandthespineshouldbeconcavedtowardthelegs.Herearetwowaystoimprovetheworkoftheshouldersandshoulderblades.
AdhoMukhaSvanasanaVariation19PropshelperMovingtheshoulderbladesin:Startingwithforearmsonthefloor
Dependingonthewidthofyourshoulders,useablockortwo.Separatethethumbsfromtheindexfingersandholdtheblocksinbetweenthepalms.Makesurethepalmsareshoulderwidthapartå.
åEffects
Withtheforearmsonthefloor,itiseasiertodrawtheshoulderbladesin;thepositionoftheshoulderbladesshouldthenbemaintainedasonestraightensthe
positionoftheshoulderbladesshouldthenbemaintainedasonestraightensthearms.
Placetheforearmsonfloor(likePinchaMayurasanapreparation),concavethebackandmovetheshoulderbladesdeepin.
Liftthebuttocksupandstepin.
Now,withoutlettingtheshoulderbladesmoveout,straightenthearmsç.
ç
Tips
Straightenyourarmsbymovingsimultaneouslybackwardandupward(notfirstupandthenback).
AdhoMukhaSvanasanaVariation20
Movingthemiddlebackin:Startingwiththeheadlow
Kneelonthefloornexttothewall;placethefingersagainstthewallandtheheadonthefloor.
Note:AvoidpushingthePropswallblanket
Effects
Withtheheadonthefloor,youcandrawtheshoulderbladesinandopenthechest;thiscanbemaintainedwhenstraighteningthelegs.
shoulderstoomuchinanattempttoputtheforeheadonthefloor;ifneeded-useafoldedblankettosupporttheheadå.
Withoutliftingthehead,straightenthekneesandpresstheheelsdownç.
å
ç
RestorativeAdhoMukhaSvanasanaB.K.S.Iyengarmentionsthefollowingeffectsofthispose:“Whenoneisexhausted,alongerstayinthisposeremovesfatigueandbringsbackthelostenergy.”LightonYoga(seePl.75)“Calmsthebrainandgentlystimulatesthenerves;Slowsdowntheheartbeat.”Yoga–APathtoHolisticHealth,p.89
Partofthisrelaxingeffectisduetorestingtheheadonthefloor.Formostpeoplethisisrelaxingonlywhenusingsomesupportforthehead.Herearetwowaystodotheposewithheadsupportforrestorativepurposes.
AdhoMukhaSvanasanaVariation21Relaxingthebrain:HeadsupportProps
bolsterblockand/orblanket;wall(optional)
Dotheposeandholditcomfortablyforawhile(iftheheelsdonotreachthefloor,pressthemagainstthewall).Observethegapbetweenyourheadandthefloor.
å
Effects
Thesupportfortheheadreducesthemusculareffort,relaxesthebrainandenablesalongerstayintheposewithlesseffort.
Prepareasupporttofillthatgap–itcanbeablockå,abolster,afoldedblanket,oranycombinationthereof.
Dotheposeagainwiththetoppartoftheforehead(hairline)restingonthesupport.
Youcanalsouseaslightlyhighersupportandplacetheentireforehead(hairlinetoeyebrows)onitç.
ç
Tips
Comparethedifferenceinyourinnerfeelingbetweenthetwoheadpositions.Breatherhythmicallyandobserve:whataretheeffectsofstayinglongerinthispose?
AdhoMukhaSvanasanaVariation22Passiveextensionofthespine:Wallropearoundfrontgroins
Thereareseveralwaystodotheposewitharopeattachedtoawallhook.First,weshowthe‘standard’way.
Ascanbeseen,thereisnoneedforaspecialhookonthewall;anyreliableanchoratanappropriateheightmaybeusedfortyingtherope.Evenasturdydoorhandlecandothejobå.
Anotherwayofenteringtheposeismyfavorite,sinceitgivesmoreliftandcreatesmoreexpansioninthepelvis.Weshowithereusingastandardmiddlewallhook(theposecanalsobedonewiththeupperwallhookandalongerrope):
Standfacingthewallinsidetheloopoftheanchoredropeandplaceitaroundyourpelvis.
Liftonelegfromoutsidetheloopç.
Whileturning-movethelegoverthetwosidesoftheropeandputthefootonthefloor.Youarenowstandingwithyourbacktothewallé.
Adjusttheropeonyoursacrumandgroinsandbendforward.Placeyourpalmsonthefloorandstepbacktotouchthewallwithyourheels.
Note:Ifthedistancetothewallistoofar,placeblockstosupporttheheelsasinè.(seenextpage)
Props
rope(orbelt)
wallhook(ordoorhandle)
bolsterblocksblanket(optional)
åç
é
AdhoMukhaSvanasanaVariation22(cont.)Passiveextensionofthespine:WallropearoundfrontgroinsNowstretchthearmsforwardandenterthepose.
Useafoldedblanket,blockorabolstertosupporttheforehead,asexplainedinthepreviousvariationè.
Note:Ifthepalmsdonotreachtheflooreasily,placethemonblocksoronothersuitablesupport.
Afterstayingforafewminutesinthepose,stepslightlyforwardandleanyourpelvisontheropetodoaforward-slantedUttanasanaê.
Rollthebuttocksforwardandpushthefrontthighsback.Youcanalsoplaceablocktosupportthecrownofthehead.
Togetoutofthepose,liftyourtrunkslowlyandgradually.Topreventdizziness,lifttheheadslowly.
Releaseyourselffromtheropeinreverse:liftonelegand,moveitovertotheotherside,whileturningtofacethewall.
Pregnantandmenstruatingwomencandoavariationofthisposewithtwocrossedropesattachedtotwowallhooksë.Thiscreatesmorewidthinthelowerabdomen.
è
êë
Effects
Theropecarriesmostofthebodyweight,reducingtheloadonthelegsandthearms.Theposebecomesrestorativeandyoucaneasilystayinitfor5to10
arms.Theposebecomesrestorativeandyoucaneasilystayinitfor5to10minutes.Theropeholdsthepelvisfirmlysothespinegetsagoodextension;hencethisvariationisrecommendedforpeoplesufferingfromlowerbackpain.
IntheUttanasanaphase,theropeenablesyoutodotheposewiththelegstiltedforward;thisteachestorollthebuttocksforwardandtoreleasethetrunkdown.
UttanasanaAboutUttanasanaUttanasanaisa‘legpose’–thelegshavetobestrongandwellliftedwhilethetrunkshouldbesoftandreleasingtowardthefloor.Inthispose,therearethreeimaginarypulleysrollingforward.Fromthegrosstothesubtlethesepulleysare:thepelvis,theheadandtheinnerears.Thebackwardmovementofthethighsresiststheforwardrollingandstabilizesthepose.Inthefollowingvariationswestartfromthepelvisrollandfinishwitharestorativevariationinwhichtheheadissupported.Inallofthesevariations,thelegsarespreadtopelvicwidth(unlikethefinalposeinwhichthelegsaretogether,seeLOYPl.48).
Tips
Uttanasanaremindsmeofawaterfall,thelegsbeingthecliffsfromwhichthetrunkisflowingdownlikewater–makethelegsstrongandtallandthetrunksoftandflowing!
CAUTIONS
Ifyouhavespinaldiscdisorder,practiceonlytheconcavebackphaseofthepose.
Womeninadvancedpregnancyshouldalsopracticeonlytheconcavebackphaseofthepose
LegsandPelvisHerearesomevariationstostrengthenthelegs,improvetheflexibilityandtocreatedifferenteffectsinthelowerpartofthebody.UttanasanaVariation1Checkingthesymmetry:Buttocksagainstthewall
Standwithyourbacktothewall,about40cm(15inches)awayfromit.Tomakesurethatbothfeetareatthesamedistancefromthewall,placetwoblocksbetweenthewallandthefeet.
Propswall2blocks(optional)
åç
Leanbackuntilthebuttockstouchthewall.Bendforewordandpullthefleshofthebuttocksupandsidewaysuntilthebuttockbonesarepressedwellagainstthewallå.
PlaceyourfingertipsonthefloorandextendforwardThen,releasethebackdownwardandbendintothepose.
Holdtheanklesanduseyourarmstoextendthetrunkfurtherdown
andmoveitclosertothelegsç.
Tips
Checkthatbothbuttockbonesremainatthesameheightandarepushingthewallwithequalforce.
Effects
Thewallsupportmakestheposerestful.Italsoenablesyoutocheckthesymmetryofthepose.Whenstandinginthemiddleoftheroomthepelvismaytiltorturntooneside.Itmaybedifficulttodetectsuchimbalanceanditmaybecomehabitual.Thefeedbackyougetfromthewallandtheblockshelptocorrectanymis-alignmentandtoregisterthecorrectalignmentinyourbody.
UttanasanaPropsPropsVariation2beltWall2blocks(optional)Increasingthethighsaction:Backoflegsagainstthewall
StandwithyourbackfacingthewallandbendforwardintoUttanasana.
Putyourfingertipsonthefloorandstepbackuntilyourlegsaretouchingthewallå.Ifyourhandsdonotreachthefloor,usetwoblocksforsupport.
Tightenyourfrontthighsandpushbacksoastoleavenogapbetweenthebackofthelegsandthewall.
Nowraisethefingersfromthefloor,catchtheanklesandbenddeeperintotheposeç.åç
Effects
InUttanasanathebackofthelegsshouldbevertical.Whendoingtheposeinthemiddleoftheroomthebuttockstendtoleanbackward.Thewallteachestheverticalityofthelegs.Italsohelpstogaugehowmuchthefrontthighsshouldgoback.Workingthiswaystrengthensthethighs.
Tips
Bendingintotheposewithheelsagainstthewallischallenging–topreventrollingforwardyoumusttightenandpressthefrontthighsstronglyback(intothewall.)
Ifyoustillrollforward,supportthehandswithblocks(notshown).Variation3Stabilizingthelegs:Leaningoverthebackrestofachairchair
Foldthechairandleanitsbackrestagainstthefrontgroins.Adjusttheheightbytiltingthechairtothedesiredangle.
Bendforward,holdthelegsofthechair,concavethebackandlookforwardå.
Now,exhaleandbendintothepose;placeyourforeheadonthechairç.
Tallerpractitionersneedtoholdthechairatasteeperangleé.å
é
ç
Effects
Thisvariationclarifiesthe‘waterfallimage’ofthepose(seetiponpage55):thelegsbecomeverytallandstableandthetrunkbecomessoftandflowing.Thesupportallowstheabdomentobecomesoft;thebrainbecomespassive.
Thetouchofthebackrestatthefrontthighshelpstoensurethatthepelvisisnottiltedandtokeepthegroinshigh,thuscreatingspaceinthepelvicregion.
TipsMakesurethatthetwofrontgroinsrestevenlyonthebackrest.
Afterstayingwiththesupportofthechairfrom١to٥minutes,withoutgettingoutofthepose,placethechaironthefloor.Trytomaintainthesametallnessandstabilityinthelegswiththesamesoftnessinthetrunk.
Variation4Extendingthecalves:Standingonaslantedsurfacechair
Standonaninvertedchairsuchthatthetoemoundsarehigherthantheheels.
Catchthebacklegsofthechair,concavethebackandlookforward.
Effects
Theslopecreatesasharpanglebetweentheshinsandthefeet,henceitincreasesthestretchinthecalfmuscles(theGastrocnemius).Thisactionalsodevelopsthefeetarches.
Thengraspthebackrestorthesidesoftheseatandpullthetrunkdown.
Note:Youcancreateaslantedsurfacefromanyboard,e.g.awoodendoorwing,byplacingoneendonahigherbase.Forbestresults–theboardshouldnotbetoowide,sothatonecangraspits
edgesinordertopullthetrunkdown.
UttanasanaVariation5Standhigh;bendlow:StandingonaraisedplatformProps
chairor2blocksDotheposewhenstandingonachairåorontwoblocksç.åç
Positionyourselfsothatthetoesarecurlingovertheroundededgeofthechairorblocks.
Ifdoingonachair,grasptheseatofthechairoritslegså,andpullthetrunkdown.
Ifdoingonblocks,grasptheanklesandpullthetrunkdownç.
Note:Itispossibletodothisvariationonanyraisedsurfacethatyoucanstandonitsedge.However-achairisideal,becausetheseatandthelegsprovidemanygraspingoptionsforthehands.Toovercomefearoffalling,youcanstartbyfacingthebackrestandholdingitstop.
Effects
Theresistanceoftheraisedplatformactivatesthelegsandmakesthebonesdenser.Releasingthetoesdownhelpstoreleasethemusclesofthelowerback.Afearoftopplingover(especiallywhentheplatformishigh)mayariseandcanbeovercomewithpractice.
Tips
Softenthetoesandletthembenddown,thiswillinduceadownwardmovementinthetrunk.
Rollthebuttocksforwarduntilthelegsarevertical.UttanasanaVariation6Compactlegs:BeltaroundfeetandpelvisPropsProps
longbeltbelt
2blocksbandage(optional)
Entertheposeandloopabeltaroundtheheelsandthepelvis.
Bendyourkneesslightlyandtightenthebeltå.
Now,slowlyliftthebuttocksandstraightenthelegsagainsttheresistanceofthebeltç.
Adjustthelengthofthebeltuntilyoufeelitsresistancewhenstraighteningthelegs.
legs.
Spreadtheinnerlegsouttostretchthebelt.Lifttheinnerankles,theinnerkneesandhittheinnerthighsout.
Concavetheback,placeyourpalmsonblocksandlookforwardç.
Now,maintainingthelengthinthefrontbody,benddownintotheposeé.
Tomovethesacrumfurtherin,placearolledbandagebetweenthebeltandthesacrumè.
Effects
Thebeltpressesthelegsandcreatescompactnessinthelegsandthepelvis.Thesacrumboneandthefemurheadsaredrawnintothepelvis.Thisstimulatestheorgansofthepelvis,includingthereproductiveorgans.Thebonesofthelegsworkagainstresistancewhichisbeneficialforpreservingbonedensity.
å
çéè
61PropsforYogaChapter1UttanasanaUttanasanaVariation7
Foldingdeeplyintothepose:BeltaroundbackandlegsProps
beltwallchairorstool
Thisisanadvancedvariationforflexiblepeoplewhowishtobenddeeperintothepose.
Placeachairaboutonemeter(3feet)awayfromthewall.
Leanwithyourbuttocksonthewallandbendforwardwithbentknees.
Bringthetrunkascloseaspossibletothelegsandtightenabeltaroundthecentralbackandthelegså.
Nowliftthebuttocksalongthewalltostraightenthelegs.
Movethetrunkawayfromthewall,concavetheback,lookforwardandplaceyourpalmsonthechair.
Extendthechestforwardandmovethethoracicdorsalspinedeepinç.
å
ç
Aftercreatinglengthinthefronttrunkbenddown,bringthewaistclosetotheinnerthighs,holdtheankles,spreadtheelbowsandfoldthebodydeepintotheposewhilethebuttocksmoveawayfromthewallé.
posewhilethebuttocksmoveawayfromthewallé.é
Effects
Thefirststage(ç)teachestomovethethoracicdorsalspineintothebodyandtoconcavetheback.Whenstayinginthepose(é),thebeltholdsthetorsoinplace;onecanthusrelaxthearms,legsandbackmuscleswhilestillmaintainingthedeepforwardextension.
OpeningtheShouldersThenextvariationshowshowUttanasanacanbeusedtocreatemoremovementintheshoulders.UttanasanaVariation8Propsblockorplank
Creatingmovementintheshoulders:Holdingablockbehindtheback
HoldablockbehindyourbackandbendintohalfUttanasana.Holdingtheblockfirmly,stretchthearmsandmovetheshouldersawayfromtheearså.
NowbendintoUttanasana;keepingtheshouldersrolledback,movethearmsawayfromthebackç.
Effects
Usuallythisvariationisdonewiththefingersinterlockedbehindtheback.However,peoplewithstiffshouldersmayfinditdifficulttointerlockthefingersbehindtheirback.Togetsomemovementintheshoulderstheyneedtokeepthehandswider.Holdingablockoraplankorusingabelthelpstogetthismovement.Italsohelpstocreatefirmnessinthearms.
åç
UttanasanaVariation8(cont.)Creatingmovementintheshoulders:HoldingablockbehindTocheckthesymmetryoftheshoulders:
Starttheaboveposebystandinginfrontofthewallaboutonemeter(3feet)awayfromit,holdingtheblockbehindyourback.
BendintoUttanasanaandmovethearmstowardthewall.
Keeprollingandstretchingthearmsuntilyoutouchthewallwiththeblock(adjustyourdistancefromthewallifnecessary).
Checkthattheleftandrightsidesoftheblockreachthewallatthesametimeé.
Askapartnertocheckthatyourarmsareparalleltothecentrallineofyourbody.
Ifyoudiscoverunevenness,correctit,releasetheposeandthendoitagain.Thiswillhelpyoucorrectasymmetriesintheshouldermovement.
Ifyourshouldersarestiff,useawoodenplankinsteadofablock.Holdtheplankatshoulderwidth,palmsfacingyourbackè.Witharmsheldfurtherapartonegetsmoremovementintheshoulders.
Anotheroptionistoplaceabeltaroundtheelbowstokeepthemshoulderwidthapart.Workthearmsagainstthebelt.
é
è
RestorativeUttanasanaThesearesomeoftheeffectsofUttanasanamentionedbyB.K.S.Iyengar:
“Theheartbeatsaresloweddownandthespinalnervesrejuvenated.Anydepressionfeltinthemindisremovedifoneholdstheposetwominutesormore.Thepostureisaboontopeoplewhogetexcitedquickly,asitsoothesthebraincells.Afterfinishingtheasana,onefeelscalmandcool,theeyesstarttoglowandthemindfeelsatpeace.”(LightonYoga,seePl.48).
Note,however,thatmostpeoplerequiresupportinordertoexperiencethesewonderfuleffects.Hereareafewexamples.UttanasanaVariation9PropswallRestinginhalf-invertedpose:Backagainstthewall
Standinfrontofthewall,about40cm(15inches)awayfromit.
Bendyourkneesandgointothepose.Tiltforwardandpositionyourbackagainstthewall.
Effects
Thewallhelpstobendfurtheranddrawthetrunkclosertothelegs.Thesupportofthewallhelpstoreleasethebackandthebackoftheheaddownandmakestheposerestful.
Extendthetrunkdownwithbentkneeså.
Now,slowlyliftthebuttocksandstraightenthelegs.Keepyourbackpressedagainstthewallç.
Note:Foradditionaleffect,restthecrownoftheheadonabolsterorfoldedblankets.
åç
UttanasanaVariation10Relaxingthebrain:TopoftheHeadonblockProps2blocks
blanket(optional)
Bendintotheposeandplaceåthecrownoftheheadontopofoneortwoblocks.Arrangetheblocksaccordingtoyourheightandflexibility.
Note:thecorrectheightisreachedwhenyoufeeltheheadsupportedwithoutanycompressionoftheneck.Useablankettofinetunetheheightifnecessary.
Checkthatyoureyesarelookingbackward,paralleltothefloor.
Effects
Supportingthetopoftheheadrelaxesthebrain.Ithasa‘Sirsasanaeffect’.Itteacheshowtopositiontheheadverticallyandallowsforstayinglongerintheposewithreducedeffort,enhancingthephysiologicalandmentaleffectsofthepose.
Tips
Finetunetheheightoftheheadbychangingthedistancebetweenyourlegs:increasingitlowersthehead,whiledecreasingitraisesthehead.
Checkthepositioningoftheheadbythefrontlineoftheears–itshouldbevertical.Touchthefrontearstoadjust;ifpossible,askapartnertocheckthis.
Learntopositiontheheadonthe‘heelofthecrownofthehead’–i.e.,therearpartofthetopoftheskull.Observetheeffectithasonthebrain.
UtthitaTrikonasanaAboutUtthitaTrikonasanaUtthitaTrikonasanaistypicallyintroducedasthefirststandingposewithspreadlegs.Thebasicprinciplesofalignmentcommontoalllateralstandingposesareintroducedhere.However,matureperformanceoftheposerequirescontrolandcoordinationofmanysubtleactions,whichcanonlybelearntovertime.
Inthevariationsweintroducehere,thewallandthefloorprovidereferencelineswhichhelptocheckandcorrectthealignment;blocksandbeltsareusedinvariouswaystoemphasizetheactionsoftheposeandtocreatedifferenteffects.
Manyofthevariationsdescribedhereareapplicabletotheotherlateralstandingposes(VirabhadraII,UtthitaParsvakonasana&ArdhaChandrasana)andalsotoParivrttaTrikonasana.Asalways,someofthevariationsmaybecombined.
Tips
ImaginedoingUtthitaTrikonasanainanarrowcorridor.Thewallsinfrontandbehindyoudonotallowanypartofyourbodytoprotrudeforwardorbackward.Youmustmaintainthebentbodyparalleltothewalls,alignedwiththelateralplanecreatedbyyourlegs.
CAUTIONS
Ifyouarepronetodizzyspells,vertigo,orhighbloodpressure,lookdownatthefloorinthefinalpose.Donotturnyourheadup.
Ifyouhaveacardiaccondition,practiceagainstawall(seeVariation12ofthispose).Donotraisethearm,butrestitalongyourhip.
AligningtheFeetUtthitaTrikonasanaisalateralpose,i.e.,thebodybendssidewaysinalignmentwiththespreadlegs.Alignmentstartsfromthecorrectpositioningofthefeet:theheelofthefrontfootshouldbeinlinewiththearchofthebackfoot.Usingareferenceline,suchasafloorline,amarkedcenterlineonthematortheedgeofa(thin)mat,isaneffectivewaytolearnthisfootalignment.
UtthitaTrikonasanaVariation1PropsFloorlineorastickymatCorrectalignmentofthelegs:Usingareferenceline
Todotheposeontherightside:
åStandinTadasana.Chooseastraightlineonthefloorasmentionedabove.Positionthemiddleofthearchesofthefeetontopoftheline.JumpandspreadthelegsaparttoUtthitaHastaPadasanaå.
Lookatyourfeetandmakesurethatthereferencelinecrossesthemiddleofthearches.Adjustas
middleofthearches.Adjustasnecessary.
Turntherightlegoutandtheleftfootin.Positionthemiddleoftherightheelandthemiddleoftheleftarchonthereferenceline.
Bendtotherightwhilekeepingthebodyabovethereferenceline.Inparticularobservethattheleftthigh,therightbuttockbone,ç
bothshouldersandtheheadareabovethatlineç.
Youcanalsouseabeltinthemiddleofthemat,andifneededablocktosupporttherightpalmé.
EffectsThereferencelineallowsyoutocheckandcorrectthealignmentofthelegs.
éApplicabilityAllstandingposeswithspreadlegs.
ActivatingtheBackLegReferringtothestandingposes,B.K.S..Iyengarstatesthatthe‘backlegisthebrainofthepose’.Thefollowingvariationshelptosharpentheactionofthebackleg.
ObservingthebackleginstandingposesteachesustheimportanceofbalanceandequanimityinYoga.WhenbendingintoUtthitaTrikonasanaontheright,ourattentionisintuitivelydrawntotherightsidebecausethatisthedirectionofthemovement.However,ifweneglecttheleftside,wearemissinganimportantpartoftheasana.Thebacklegprovidesthestabilizinganchorofthepose.Shiftingweightfromthefrontlegtothebacklegalsomeansspreadingourattentionmoreevenly.Itmakestheposeinternalized.Asourattentionisspreadthroughoutourbody,ourgazeissoftened,ourbreathcyclestabilizes,andthefluctuationsofourminddiminish.Theposecanthenbecomemorebalancedandmeditative.
UtthitaTrikonasanaVariation2Propswall
block(optional)Anchoringthebackfoot:OuterfootagainstthewallTodotheposeontherightside:
Placetheleftfootagainstthewallandpressitsoutersidestronglytothefloorandagainstthewall.
Spreadthelegs,turntherightlegout.
Inhale,stretchthearmsandasyouexhale,entertheposemaintainingthe
Inhale,stretchthearmsandasyouexhale,entertheposemaintainingthepressureoftheleftfootagainstthewall.
Supporttherightpalmwithablock.(Thepalmcanbeturnedbacktoinducebackwardrotationoftheshoulder,asshownhere).
EffectsTTheresistanceofthewallactivatesthebacklegandkeepsitfirm.Tips
Placethebackfootagainstthewall,beforespreadingthelegs.Thiswillmakeiteasierforyoutotucktheouterfootfirmlyintothecornerofthewallandthefloor.
Afterstayingintheposeforawhilemoveoneinchawayfromthewall.Check:canyoukeepthesamefirmnessandstabilityoftheleftlegwithoutusingthewall?
Variation3Activatingthebackleg:Footonbeltbeltpartner
Inthisvariationathinstrip,suchasabelt,isplacedundertheouterfootofthebackleg.Ahelpertriestopullthebeltoutwhilethepractitionerpressesdowninordertopreventitfromslipping.Themorethehelperpullsthebeltthestrongeryouneedtopressonit.
Effects
Thechallengeofnotlettingthebeltslipawaybringsawarenesstotheouterfootofthebackleg.
Note:Thebeltmaybereplacedbyapieceofpaper,cardboardoracloth.
ApplicabilityUtthitaParsvakonasana,VirabhadrasanaIIandotherstandingposes.UtthitaTrikonasanaVariation4Activatingthebackleg:PullingthelegwithbeltPropsPropsbeltbelt
Anotherwayofactivatingthebacklegisbypullingitwithabeltattachedtoit.Threeoptionalanchoringpositionsaredemonstratedbelow:thearchofthefootå,abovethekneeçandthegroiné.
Todotheposeontherightside:
Tightenthebeltaroundthedesiredlocationontheleftleg.Whenanchoringthekneeorthethigh,thedirectionofthebuckleshouldbesuchthatwhenthebeltispulleditwillinduceoutwardrotationoftheleg.
Pullthebeltwithyourlefthandandenterthepose.å
ç
é
Effects
Theabovethreevariationsincreasetheawarenessinthebacklegandhelptokeepitstable.Anchoringthekneehelpstoturnandcreatespaceintheknee,whileanchoringatthegroinliftsandopenstheinnergroin.Thisvariationisalsoeffectiveforopeningandturningthechest,sincethepullofthebeltwiththelefthandhelpstoturnthechest.
Applicability
Thebelthereinducesoutwardrotationofthebacklegandthushelpfulformanylateralstandingposes,e.g.UtthitaParsvakonasana,VirabhadrasanaII,andArdhaChandrasana.ForposeslikeVirabhadrasanaI,thebeltshouldbeplacedintheotherdirection,soastoinduceinwardrotationofthebacklegwhenpulled.
Variation5abeltapartnerLiftingtheinnergroin:Partnerpullsthebackleg
Tokeepthebacklegstableyouneedtopressdowntheouterfootinordertolifttheinnerthighandgroin.Thefollowingvariationdemonstratestheeffectofliftingthegroinofthebackleg.
Todotheposetotheright(instructionsaregivenforthehelpingpartner):
Loopabeltaroundtheinnergroinoftheleftleg.Placeyourfootagainsttheouterbackheelofthepractitioner.
Gentlypullthebeltandsignalthepractitionertogointotheposeå.
Notes:
Whenplacingyourfootagainstthepractitioner’souterheelbeextremelycarefulnotto“scrape”theskinofthefoot,whichmaybepainful.Synchronizethepullofthebeltwiththemovementofthepractitionergoingintothepose.Whenhelpingapregnantwoman,placethebeltonherupperthigh,notonthegroin.
åç
Effects
Pullingthebecklegclarifiestheimportanceofshiftingweighttothebackleg.Itcreatesspaceinthepelvisandbroadenstheorgansofthelowerabdomen;henceitisespeciallybeneficialforpregnantwomen.Italsomakestheposemucheasiertosustain.
Youcangetasimilareffectwithoutapartner,bytyingabeltoraropetoawallhookçortoadoorhandle(seeVariation22,photo1ofDogpose.)
ApplicabilityAlllateralstandingposes.
TurningtheLegsOutUtthitaTrikonasanaVariation6Turningthelegs:TwobeltsontheupperthighsTodotheposeontherightside:
Looponebeltaroundtheupperrightthighandanotherbeltaroundtheupperleftthigh.Makesurethebeltsarebuckledforoutwardrotation;i.e.,thebucklesareplacedontheinnerthighandthelooseendsofthebeltsextendtothefront.
Spreadthelegsandturntherightlegout.Crossthelooseendsofthebeltsbehindyourback:holdthebeltoftherightlegwiththelefthand,andthebeltoftheleftlegwiththerighthandå.
Pullthebeltstoturntherootsofthethighsoutandbendlaterallyintothepose.
Note:Onpage8weshowedasimilarvariationforTadasana.However,forTadasanathebeltsarebuckledinversely,soastoinduceinwardrotationoftheupperthighs,whileherethebeltshelptheoutwardrotation.
Thisvariationcanalsobedonewithjustonebeltforthefrontleg(Theturningofthislegisthemainaction).Peoplewithlongarmscancatchtheupperrightthighwiththelefthand,evenwithoutabeltç.
TurningthefrontlegoutfromthehipjointisaverycrucialactioninUtthitaTrikonasana.Itensuresthattheheadofthethighbonewillremaininitsjointwhenbendingintothepose,andenablesmovingthetailbonein.Furthermore,ifthelowerleg,thekneeandtheupperlegarenotaligned,theunevenloadonthekneemaycauseunwantedwearandtearonitsligaments.
å
é
èProps2belts
çEffectsPullingthebeltsintensifiestheturningactionandteachesthiscrucialaction.Tips
Learntoturnthefrontlegoutfromitsroot(thehipjoint)andnotfromthefoot.
Thelegshouldturnoutcompletely–checkthatthecentersofthefrontankle,frontkneeandfrontthigharealignedé.Thispreventsunduepressureontheknee.
Thefrontthighofthebacklegshouldfaceforward(likeinTadasana);makesureitdoesnotturnin.Thereshouldbea900anglebetweenthedirectionofthefront-legkneecapandthatoftheback-legkneecapè.
ApplicabilityAlllateralstandingposesdonewithspreadlegs.PropsforYogaChapter1UtthitaTrikonasana73UtthitaTrikonasanaVariation7Turningthefrontlegout:Footturnedmorethan90°
Forsomepeople,turningthefrontlegoutdoesnotcomeeasily;ifthisisyourcase,turningthefootmorethan900makesiteasiertoachieve900rotationattherootofthefrontleg.
Whendoingtheposeontherightside:
Turntherightleg90°out;turnthefootslightlymoreandrollthemusclesofthefrontthighoutoverthefemurbone.
Lookatthecenterlineoftherightlegandverifythatthefrontthighhasturnedsufficiently;ifnot,turnthefootslightlymoreout.
Tips
Whenturningthefrontlegout,presstheinnerfoottothefloorandturnthefrontanklein.
UtthitaTrikonasanaVariation8Kneeturnedout;buttockturnedin:EnteringfromUtthitaParsvakonasanaPropsbelt
Todotheposeontherightside:GotoUtthitaParsvakonasanaå.Effects
Whenthelegisbentitismucheasiertoturnitoutandtorollthebuttockin.ThiscanbemaintainedwhenstraighteningthelegtoTrikonasoana.
Presstheouterrightkneeagainstthearmandslowlystraightentherightlegç.
KeepturningthekneeoutandstraightenthelegscompletelytoUtthitaTrikonasana.
Note:Youdonotactuallyneedtobendthekneetomakeasquare;evenbendinghalfwayhelpstoturntheleg.
åç
ApplicabilityAlllateralstandingposesdonewithlegswideapart.
ActivatingtheFrontLegUtthitaTrikonasanaVariation9
Often,whenstayinginUtthitaTrikonasana,thefrontlegisnotfullystraightanditskneecaptendstodrop.Whenawarenessfadesthelegtendstowobble.Thefollowingvariationshelptoactivatethefrontlegandkeepitstable.
Activatingthefrontleg:LiftingthetoemoundsTodotheposeontherightside:
Raisethetoesandthesoleoftherightfootfromthefloorwhilepressingtheheelagainstthefloor.
Entertheposemaintainingtheliftofthetoesandsoleupå.
å
Somepeoplefindtheabovevariationdifficultduetopainintheheel.Thispaincanbeavoidedbysupportingtheraisedsoleonaroundedblock(ifavailable)ç.
Youmayalsoplacetheheelonarectangularblockandthetoemoundsagainstawall,asexplainedinthefollowingvariation.
çEffectsRaisingthesoleofthefootactivatestheentireleg.UtthitaTrikonasanaVariation10aActivatingthefrontleg:HeelonblockTodotheposeontherightside:
Putablockflatnexttothewallandpositionanotherblockabout25cm(10inches)awayfromthewall.
Note:Youcanreplacetheblockbyahigherbox,alowstool,orevenaseatofachair,thiswillintensifytheeffect.
Placetherightheelontheflatblockandleanthetoemoundsagainstthewall.
Activatetherightlegbypushingagainsttheblockandthewall.Bendintotheposeandplacetherightpalmonthesecondblockå.
Extendtheleftarmovertheheadandplacethefingertipsonthewall.Usethewalltoturnthechestfromrighttoleftç.
å
çProps2blocks
wallEffects
Thisvariationisusefulforpeoplethathavethefollowingconditionsinthelegjoints:
Flatfeet:Pressingtheheelandthemoundshelptoincreasethearchofthefoot.Anklepain:Thepositioningofthefootreducesthepressureontheankle.Inparticular,peoplesufferingfrompainintheAchillestendonwillfindreliefinthisvariation.Kneepain:Theloadonthefrontlegisreducedandthekneeisactivated.Thiscanbeintensifiedbyraisingthefootonahighersupport.Hipjoint:Thefemurheadisdrawnintoitsplaceinthehipsocket.
TipsLearnhowtoactivatethefrontlegbystretchingthefoot.Activatethefootagainstthewalltoactivatetheentireleg.
Observehowthefront-leg’skneecapisdrawnintoplace,thebackofthekneeisopenedandtheheadofthefemur(thighbone)ismoveddeepintothehipsocket.
Applicability
Allstandingposeswithspreadlegsexceptforthebalancingposes(ArdhaChandrasana,ParivrttaArdhaChandrasana&VirabhadrasanaIII).
UtthitaTrikonasanaVariation10bStretchingthefrontleg;SoleagainstthewallPropswall
Afurtherstretchandactivationofthefrontlegcanbeachievedbyplacingtheentiresoleagainstawall.
Todotheposeontherightside:
KneelasifdoingParigasanaatanappropriatedistancefromthewall.Placetheentiresoleoftherightfootonthewall,suchthattheheelispushedintothecornerofthewallandthefloor.
Pressthesoleofthefootfirmlyagainstthewallå.
Now,slightlybendforwardovertherightlegçandusethehandsonthefloortoliftandstraightentheleftlegintoUtthitaTrikonasanaé.
å
ç
éEffects
Thisstrongervariationfurtheropensthebackoftheknee,stretchesthecalfmuscleandactivatestheentireleg.
ApplicabilityParsvottanasana,ParivrttaTrikonasana.
OpeningthePelvisInordertowidenthepelvisinthelateralstandingposes,youneedtomovethebuttockofthefrontlegstronglyin,whilemovingthethighofthebacklegbackward.Themainactionshouldbearoundthehipjointsandthepelvicgirdle–Ifthisareaworkscorrectlyandthetailboneismoveddeepintothepelvis,thentherewillbenopressureonthelowerback.
Imaginethepelvisislikeabookthatyouwanttoopenwideapart.Inthesamewayseparateandbroadenthetwohalvesofthepelvis.
Herearethreewaystodeveloptheseactions.Learntoextendthelowerspinetowardtheupperspine.UtthitaTrikonasanaVariation11Propsblock
Openingthegroins:DiagonalalignmentTodotheposeontheårightside:
Dotheposeasusual,inthecenterofthemat.Placetherightpalmonablockå(thebeltinthephotomarkthecenterlineofthemat).
UtthitaTrikonasanaVariation11(cont.)Openingthegroins:Diagonalalignment
Nowmovetherightlegsothatitsinnerfootalignswiththefrontedgeofthemat.Movetherightbuttockin,alongwiththefoot.Movetheblockclosertothefootç.
ç
Propsblock
Effects
Thediagonalalignmentopensthegroinsandbroadensthepelvis.Onelearnstomovethebuttockofthefrontlegin,whilemovingthethighofthebacklegbackward.
Nextmovetheleftlegbacksothatitsheelisalignedwiththebackedgeofthemat.Movetheleftfrontthighbackalongwiththeleg.
Thelegsarenowpositioneddiagonallyé.
Pressdowntheinnersideoftherightfootandmovetherightbuttockin;atthesametimepresstheoutersideoftheleftfootdownandmovetheleftthighback,whilekeepingthetailbonetuckedin.é
Tips
Toverifythatthetailboneandrightbuttockareactuallypushedin,placetheleftpalmonthepelvis;movetheleftelbowbackandusetheleftthumbandfingerstofeeltheshapeofthepelvis.Thenstraightentheleftarmrightup.
ApplicabilityAlllateralstandingposeswithspreadlegs.Variation12Ensuringlateralalignment:Backagainstthewall
Thewallprovidesfeedbackonthelateralalignmentofthepelvicandshouldergirdles.
Todotheposeontherightside:wall
å(forthehelpingpartner)Effects
Whendoingtheposeinthemiddleoftheroom,itisdifficulttoknowifthebodyisalignedcorrectly.Thewallgivesimmediatefeedbackandisveryusefulinthelearningstages.
Standwithyourbacktothewall,spreadyourlegsandturntherightlegoutto
Standwithyourbacktothewall,spreadyourlegsandturntherightlegouttoParsvaHastaPadasanaå.
Moveleftheeltotouchthewallandpositiontherightfootparalleltothewall,alignedwiththearchofthebackleg-about5cm(2inches)awayfromthewall.
Pushtherightbuttockawayfromthewallandmovetheleftthightowardthewall.
Touchthewallwiththebackoftheshouldersandthebackofthehead.
NowslideyourbackagainstthewallasyoubendtoUtthitaTrikonasana.Keepbothsidesofyourbackincontactwiththewallç.
Apartnercanhelpyoudotheseactions:Positionyourselfwithyourbacktothewallasbefore.ç
Tips
Asyoutightenyourrightbuttockawayfromthewall,canyoustilltouchthewallwithyourleftApplicabilitybuttock?WhataboutthebackoftheAlllateralstandingposes.leftleg?
Variation12(cont.)wallEnsuringlateralalignment:Backagainstthewall(forthehelpingpartner)Instructionsforthehelper:
Afterpractitionerenterstheposewiththebackagainstthewall:Sitinfrontofthepractitionerandplacetheropearoundhis/herrightbuttock(Seeçforthe
thepractitionerandplacetheropearoundhis/herrightbuttock(Seeçforthecorrectpositionoftheropeonthebuttock.)
Placeyourleftfootjustabovethepractitioner’srightkneeandyourrightfootonhis/herleftthigh,nearthefrontgroin.
Pulltherightbuttockofthepractitionerwhileusingyourfeettopreventhim/herfromfallingtowardsyou.Tohelpthepractitionerturnthebuttockin,pullthelowerpartoftheropeabitstrongerthantheupperpart.ç
å
Maintaintheseactionsasthepractitionerbendsintothepose.
Afterawhileyoucanslowlyreleaseandallowthepractitionerdotheposeonhis/herown.
Notes:
Donotpulltheropebeforeyouplaceyourfeetonthepractitioner’sthighs.Asalwaysbecautiousandsensitivewhenworkingwithotherpeople.Donotpullandpushtoostrongly;lookatyourpartnertoseehowmuchhe/shecantake.
ç
Effects
Theexternalpullclarifiestheextenttowhichthebuttockshouldgoin.Thiscellularmemorycanguideyouwhendoingtheposeonyourown.
ApplicabilityAlllateralstandingposes.UtthitaTrikonasanaVariation13Broadeningthetrunkandrelaxingtheeyes:FacingthewallPropsblock
Anotherwayofusingthewallasareferenceistodotheposefacingthewall.Todotheposeontherightside:
Standfacingthewall,spreadyourlegsandturntherightlegout.Placeablockbetweentherightfootandthewall.Effects
Thewallgivesareferenceplaneforthecorrectalignmentofthebody.Indeed,B.K.S.Iyengaroftensaysthatthebest‘guru’isthewall.Theproximityofthewallandthelimitedfieldofvisioncreateaspecialeffect:nowheretolookexternallysovisionisdrawninwards.Thesupportforthetophandhelpstoturnthetrunk,broadeningthepelvisandtheabdomen.
Movetheleftlegtowardthewall,untilthetipsofthetoestouch
thewall.Applicability
Alllateralstandingposes.Presstherightfootagainsttheblockandmovethe
Alllateralstandingposes.Presstherightfootagainsttheblockandmovetherightbuttocktowardthewall.
Bendintothepose.Pushthewallwiththelefthandtohelpturnthechestfromrighttoleft.
MaintainingLengthAlongtheSidesoftheTrunkInUtthitaTrikonasanabothsidesofthetrunkshouldmaintaintheirfulllength.Whenbendingintotheposeontherightside,therightsideofthetrunktendstoshorten,asshownhere:
○
Incorrect
○
Correct
Tokeepthatsidelong,thebendingmuststartfromthehipjoints,notfromthewaist.Hereareseveralwaystolearnthisaction.
UtthitaTrikonasanaVariation14Extendingthesidesofthetrunk:Fronthandonwall
Todotheposeontherightside:
Standwithlegsapart,withtherightfootabout20cm(8inches)awayfromthewall.
Turntherightlegout,lifttherightarmtoextendtherightsideofthetrunkandbendintothepose.
Placetherightpalmonthewallsothattherightsideofthetrunkandtherightarmformastraightline.
Pushingthewallbendfurtherbymovingtherightbuttockawayfromthewallandin,tiltingthepelvisdirectlyabovetherightlegwithoutshorteningtherightsideofthetrunkå.
Afterpracticingwiththewall,trytodoitwithoutplacingthepalmonthewall.
Todotheposeontherightside,startbyplacingtherightpalmontherightfrontgroinandpushthegroininwhilemaintainingthelengthfromthefrontgrointothearmpitç.
Ifwhilebendingyoufeeltherightsideofthetrunkshorteningandtheribsprotrudingtotheleft,lifttherightarmandstretchittocreatelengthintherightside,atthesametimemovetheleftarmclosetothebodyandstretchittopreventtheleftsidefromover-extendingé.å
çé
PropswallTips
Useyourbreathingtogaugetheevennessofthetrunkextension:beforebendingintotheposetakeafewsloweranddeeperbreaths,sensitizingyourlungs.Slowlymoveintotheposeandkeepmonitoringthesensationsofthebreathinthelungs.Checkthevolumeandintensityofthebreathinginbothlungs.Ifyou
feelthatthebreathintherightlungislesspronounced,expandit:extendtherighttrunkfromthehiptothearmpitandbroadenthespacebetweentheribsontherightside.
ApplicabilityUtthitaParsvakonasana.Apartnercanhelptoinducethecorrectmovement.Herearetwowaystodothat:UtthitaTrikonasanaVariation15aPropsbelt
partnerBendingfromthehips:Partnerpullsthefronthip
BendingtoUtthitaTrikonasanashouldcommencefromthehipjoints,notfromthewaist.Whenbendingtotherightside,thefrontgroinoftherightlegshouldmovedeeplyin.
Effects
Thebeltanchorstherighthipinplace,helpingwiththeextensionofthelowersideofthetrunkaswellasitsrotation.
Todotheposetotheright(instructionsaregivenforthehelper):
Standontheleftsideofthepractitionerandplaceanopenbeltaroundhis/herpelvis.
Holdthetwoendsofthebeltandgentlypullitwhilethepractitionergoesintothepose.
Pulltherightsideofthebeltslightlystrongerinordertohelpthepractitionerturntherightthighoutandtaketherighthipjointin.
UtthitaTrikonasanaVariation15bPropsbelt
partnerPullingthefrontgroinwhilestabilizingthebackleg
Thisisaslightimprovementofthepreviousvariationwhichhelpstomovetherightbuttockinandtheleftthighbackatthesametime.
Todotheposeontherightside:
Standontheleftsideofthepractitionerandplacethebeltasinthepreviousvariation.
Passtherightendofthebeltinbetweenthepractitioner’slegsfrombacktofrontandholditwiththeleftend.
Thebeltshouldnowbeloopedbehindtherightbuttockandinfrontofthepractitioner’sleftthigh.
Gentlypullthebeltasthepractitionermovesintothepose.
Note:Pullthebeltwithcare.Alwaysbesuretokeepthepractitioner’scenterofgravityinbetweenthetwofeettopreventhim/herfromfallingbackwards.
Effects
Thebeltanchorstherighthipinplacewhilepreventingtheleftthighfrommovingforward.Thishelpstoextendthetrunkwhilekeepingitonthesamelateralplanewiththelegs.
ApplicabilityUtthitaParsvakonasana.
UtthitaParsvakonasana.
CorrectingHyper-extendedKneesSomepeoplesufferfromexcessiveflexibilityinthelegs.WhendoingTrikonasana,suchhyper-extensionistypicallymanifestedbythecalfofthefrontlegwhichsinksexcessivelytowardthefloorand‘locks’theknee.Overtime,thisunhealthypressureonthekneemayleadtoinjury.Peoplewhohavethisstructuremustlearntostraightenthelegbyactivatingthethighmuscleswhilereducingpressureontheshinbones.We’llshowfirsthowtolearnthisinanactiveway,andthenhowtosupportthecalf.
UtthitaTrikonasanaVariation16Propswall
block(optional)Activeworkforhyper-extendedknee:PressingthefootagainstthewallWhendoingtheposeontherightside:Beforebendingintothepose,slightlybendtherightlegandEffects
Pressingthetoemoundsagainstthewallstabilizesthelegandmakesiteasytocontrolthemovementoftheknee.
shiftweighttothetoemounds.
Pressthemoundsstronglytothefloorandthecalfmuscletowardtheshinbone.
Tostraightentheleg,liftthethighboneintothepelviswhileresisting
boneintothepelviswhileresistingthetendencyofthecalftomoveback.
Liftthekneecapwithoutpushingthekneeback.Usingablockandawallcanhelptolearnthis:Placethetoemoundsonawallandbendtheknee.
Pressthemoundsagainstthewalltostraightentheleg.Activatethecalfmuscletoresistthebackwardmovementoftheshin.
UtthitaTrikonasanaVariation17Stabilizinghyper-extendedknee:SupportingthecalfwithblockPropsblock
slantingplank(optional)Whendoingtheposeontherightside:
Entertheposeandbendtherightlegslightly.Placeablockdiagonallyundertheshinsothatthetopoftheblocksupportsthecalfmuscle.
Effects
Theblockpreventstheexcessivemovementofthekneeandhelpstoactivatethequadriceps(frontthighmuscles)
Straightenthelegandmovethefrontthighmusclesback(intothethighboneanduptowardthepelvis).
Positiontheblocksothatitstopsthedownwardmovementoftheshinandkeepsthelegstraightå.
Aslantingplankcanbeaddedtostabilizetheblockç.
Note:Anotheroptionistodotheposewiththebackagainstthewallandtoplacearolledbandagebetweenthecalfofthebacklegandthe
å
çTips
MovethequadricepstowardtheApplicabilitythighboneandpullthemuptowardParsvottanasana.thepelvis.
WorkingtheUpperBodyHereareafewvariationsthatintensifytheactionsoftheupperbodyinUtthitaTrikonasana.UtthitaTrikonasanaVariation18Turningthechest:UpperhandholdsweightPropswoodenblock
Todotheposeontherightside:Holdawooden(heavy)blockinthelefthand.
Note:Useaheavyblockbutbecarefulnottodropit!Theblockcanbesubstitutedbyanotherobjectweighing1-2Kgs(2to4.5pounds),suchasasmallhandweightwhichiseasytograsp.
Afterenteringthepose,stretchtheleftarmupandmoveitbackward.Usethemovementoftheleftarmtoturnthechestfromrighttoleft.å
Oncethechesthasturned,turntheheadupandlooktowardstheceiling.
Afterawhilemovetheleftarmbacktoitsverticalpositionandstretchitup,lookingtowardsthelefthand.çå
ç
Effects
Theweightontheupperarmhelpstocreatemovementinthetopshoulderandturnthechest.Peoplewithstiffshoulderscanuseittodevelopmovementintheshouldergirdle.
Tips
Turnthechestuntilbothsidesofthetrunkarefacingthewallinfrontofyou.
Relaxandsoftentheeyes,jawsandface.Thepupilsoftheeyesshouldremaininthecenter;thegazeupwardshouldberelaxed.Theeyesshouldremainsoftandrecedingtowardthebackoftheskull,whichshouldbepointedtothefloor.
ApplicabilityUtthitaParsvakonasana.UtthitaTrikonasanaVariation19Turningthechest:Handsholdingachairfrombehind
Achaircanbeusedtosupportandaligntheposeasshowninthephoto(seeAChairforYogaformoredetails):
Propschair
Effects
Thechairsupportstheposeenablinglongerstay.Catchingthebackresthelpstorollthetopshoulderback.Thechairalsoprovidesareferencelineforcheckingthealignmentofthebody.
ApplicabilityAlllateralandtwistingstandingposes.UtthitaTrikonasanaVariation20Rollingtheshouldersback:BottompalmonblockPropsblock
Todotheposeontherightside:Placeablocknexttotherightshin.
Gointothepose;turntherightarmfrominsideoutandplacethepalmontheblocksuchthatthefingersarepointingbackward.
Effects
Turningthearmsothatthebicepsisrollingoutandthetricepsisrollinginisakeyactionthatenablesrollingtheshoulderbackandmovingtheshoulderbladein.Turningthepalmintensifiesandclarifiesthisaction.
Usingthisturningofthearm,rolltheshoulderbackanddrawtheshoulderbladein.
Turnthechestfromrighttoleftandlookup.
Tips
Learntoturnthebicepsmusclefrominsideoutandthetricepsmusclefromoutsidein.
Boththerightkneecapandtherightbicepsshouldfaceyourrightside.ApplicabilityUtthitaParsvakonasana,ArdhaChandrasana.UtthitaTrikonasanaVariation21Movingtheshouldersback:Armsbehindtheback
InclassicUtthitaTrikonasanathearmsarestretchedalongthesameplaneasthebody.Interlockingthearmsorthefingersbehindthebackmovestheshouldersback.Photoså-êshowdifferentwaysofinterlockingthearms.
å
ç
éè
êEffects
stretchingthearmsbehindthebackmovestheshouldersbackandthushelpstoopenthechest.
Tips
Afterstayingintheposeforafewmomentswitharmsbehindtheback,changetotheregulararmpositionwhileretainingtheopennessintheshouldersandinthechest.
ApplicabilityAllstandingposes.
StretchingtheTopArmStretchingthetoparmhelpstoopenthechestinUtthitaTrikonasana;holdingaropeclarifiesthisaction.UtthitaTrikonasanaVariation22Propsaropeattachedtoaceilingorwallhook
Stretchingthetoparm:HoldingaropeTodotheposeontherightside:
Standunderaropeattachedtotheceilingandholditwithyourlefthand.
Stretchtheleftarmandholdtheropetightly.
Whengoingintothepose,letthepalmslidedowntheropewithoutreleasingthegrip.Thepalmshouldmovewithresistanceinordertokeeptheleftarmstretched.
Usethestretchofthearmtoturnthechestfromrighttoleftå.Afterawhilereleasetheropeandstretchtheleftarmverticallyup.Awallropecanalsobeusedasinç.å
ç
Effects
Pullingtheropehelpstoexperienceandunderstandtheroleofthetoparminopeningandturningthechest.Whendoingtheposeontherightside,thestretchoftheleftarmalsohelpstoextendtherightsideofthetrunk.
TipsLearntousethetoparminordertoturnandbroadenthechest.Applicability
Allstandingposesdonewithraisedarm;inVirabhadrasanaI&II,liftthearmsandcatchtheropewithbothhands.
VirabhadrasanaIITheVirabhadraposes(I,II&III)aremorestrenuouscomparedwithotherstandingposes.Intheseposes,thebodyweightmustbecarriedbythefeetalonewithouthandsupport.
Thefirstthreevariationsfocusonbendingthefrontlegto900.Theothervariationshelptomaintainthechestopenwhengoingintothepose.CAUTIONS
Donotpracticethisasanaifyouhaveacardiaccondition,palpitations,heartburn,diarrhea,ordysentery.Womenwithmenorrhagiaandmetrorrhagiashouldavoidthisasana.
BendingtheKneetoFormaSquareManybeginnersfinditdifficulttoreleasethebuttockofthefrontlegdown,inordertoforma‘square’(i.e.,900betweentheshinandthethigh).VirabhadrasanaIIVariation1Squaringthefrontleg:BeltfromkneetobacklegPropslongbelt
Todotheposeontherightside:Loopabeltfromtheleftfoottotherightknee.
Bendtherightleghalfwayandplacethebeltjustunderthekneecap.Tightenthebelt.
Nowbendthelegto900.Thebeltshouldbewellstretched.Keepthebuckleaccessiblesothatyoucanadjustthelengthofthebeltasrequired.
Lookattheupperthighoftherightlegandmakesureitishorizontal.
Stretchtheleftlegtoresistthepullofthebelt.
Stretchyourarmssidewaysandstayintheposeforaminuteorso.
Tips
Movethetailbonein,extendthespineupwardandopenthechesttoallowforsmoothbreathing.
Learntoextendyourstayinthispose.Makesureyourbreathisflowingwithoutinterruption.
Whenturningtheheadtotherightside,mentallyconnecttherightsideofthebrainwiththeleftpalmandtheleftsideofthebrainwiththerightpalm.
Effects
Thebeltstabilizesthefrontkneeandhelpstoreleasethefrontbuttockdown
Thebeltstabilizesthefrontkneeandhelpstoreleasethefrontbuttockdownwhiletransferringbodyweighttothebackleg,thusmakingtheposelessstrenuous.Ithelpstomovetheheadofthefemur(thigh)boneintoitssocket.Thebeltalsoactivatesthebacklegwhichshouldprovideresistance.
Lookwithsofteyesoverthenailsoftherightpalmtowardsinfinity.ApplicabilityVirabhadrasanaI,UtthitaParsvakonasana.VirabhadrasanaIIVariation2Squaringthefrontleg:SupportingthekneewithablockPropswall
foamorcorkblockTodotheposeontherightside:
Dotheposewithyourrightsidetothewallsothatafterbendingtheleg,therightkneeisabout25cm(10inches)fromthewall.
Placetheblockbetweenthefrontofthekneeandthewall.Ifnecessary,adjustyourdistancefromthewalltoensurethatwhenyourkneeissquare,theblockispressedwellagainsttheknee.
Note:Usealightweightfoamblockoracorkblock.Ifonlyawoodenblockisavailable,coverthefootwithafoldedmatorblankettoprotectitincasetheblockslipsdown.
Alignthefrontthighwiththeblockandmakesurebotharehorizontal.
Tips
WhenbendingthefrontlegtoVirabhadrasanaII,concentrateonreleasingthebuttockdownratherthanontheforwardmotion.Resistthetendencyofthekneetomoveforward.Infacttheheadoftheshinboneshouldbedrawnbackward;otherwisetheforwardmovementwillshiftexcessiveweighttothefrontleg.
Effects
Theblockstabilizesthefrontlegandhelpsshiftweighttothebackleg.Thishelpstolowerthebuttockandreach900whilekeepingthebacklegfirmonthefloor.Thisvariationalsohelpstocheckthealignmentofthebentleg:thebuttockbone,kneeandheelshouldallbeonthesameverticalplaneoftheblock.
Observethefrontthighandmakesureitisparalleltothefloorandalignedwiththeblock.
ApplicabilityVirabhadrasanaI,UtthitaParsvakonasana.VirabhadrasanaIIVariation3Reducingmusculareffort:RestingthebuttockonachairPropschair
Achaircanbeusedtosupport
å
thebuttockofthefrontleg.Thisreducesthemusculareffortrequiredtoholdtheposebutallowsexperiencingtheintensestretchthattheposebringsabout.
Tousethechairontherightside:
Afterspreadingthelegs,placeachairinfrontofyouandalignthefrontedgeoftheseatwithyourrightthigh.
rightthigh.
Turntherightlegoutandpullthechairclosertoit.
Bendtherightleg;movethechairwithyouasneededtosupporttherightbuttockandthigh.
çKeeptheleftlegwellstretched.
groins.IftheseatofthechairislowerthanAddingheighttothechaircanthebottomofyourknee,placeonalsohelppeoplewithtightgroins.Effects
Intheabovethreevariations,muchofHoldthebackrestandusethearmstoturnthechestfromrighttoleftandliftitupwardå.
thebodyweightistakenbytheprop.Withreducedeffortonbothlegs,oneisabletostaylongerandworkonthedetailsofthepose.Whendoingon
Pullingthechairclosertoyoubetweenyourlegshelpstospreadthethighsandopentheinner
therightyoucanworkon:stretchingtheleftlegandmovingitbackwards,rollingtherightkneefrominsideoutandmakingsureitisbentto900;creatingwidthinthepelvis,liftingthelowerabdomenandturningthechestfromrighttoleft.
itafoldedblanketorafoamblockTheextraheighthelpstoopenç.thegroinsandstraightenthebackleg.ApplicabilityUtthitaParsvakonasana,VirabhadrasanaI.
StretchingtheBackArmInVirabhadrasanaIIthechestshouldbealignedverticallyabovethepelvis.Thefollowingtwovariationshelptopreventthetiltingofthetrunktowardthefrontleg.
VirabhadrasanaIIVariation4aPropswallActivatingthebackarm:BackpalmagainstthewallTodotheposeonthe
årightside:
Standwithyourleftouterfootagainstthewall,stretchyourarmssidewaysandplacetheleftpalm
Effects
Stretchingthebackarmtothewallactivatesitandensuresthatthetrunkwillnottiltsidewaystowardthefrontleg.
againstthewall.Atthisstagetheleftarmwillbeliftedå.
Asyoubendintothepose,slidetheleftpalmdownwhileyoukeeppushingitagainstthewallç.
ç
Tips
Learntostretchthebackarm;donotallowthepalmtomoveawayfromthewall.
Asyoubendtothepose,movethefemurheadoftheback(straight)legintoitssocket,liftthesidetrunkfromtheretothearmpitandstretchfromthearmpittothepalm.
VirabhadrasanaIIVariation4bAligningthechestabovethepelvis:BackhandholdsawallropePropswallhook&rope
Oneofthechallengesofstandingposesistobalancethebodyweightonthetwolegs.Inthebeginning,thebodyweighttendstoshifttothefrontleg.ThisistrueespeciallyforposeslikeVirabhadrasanaII,inwhichthefrontlegisbent.Pullingtheropehelpstoshiftweighttothebackleg.Splittingthebearingofthebodyweightbetweenthetwolegslightensuptheposeandenablesalonger,morerelaxedstay.Thisvariationteachestheimportantroleofthebackarminthepose.
Effects
Holdingtheropehelpstokeepthetrunkverticalwhenbendingthefrontleg.Thisdevelopsflexibilityinthehipsandgroinsandopensthechest.
Todotheposeontherightside:
Standwithyourleftsidetothewallandholdaropeattachedtothewall.
Asyoubendintotheposeletthelefthandslidealongtherope.
Inordertomaintainthestretchoftheleftarm,keepgraspingtheropestronglyasthepalmslidesdownwithresistance.
Stayintheposeforawhile,thenletgooftheropeandremainintheposeforanother40-60seconds.
Note:Anyfirmobjecttowhichyoucantietheropecansubstituteforthewallhook.
Tips
Whenbendingtherightleg,donotallowthechesttotilttotheright;observeandcheckthattheleftarmpitisjustabovethelefthip.
VirabhadrasanaIIVariation5Aligningthechestabovethepelvis:Partnerholdsthebackarm
Thisvariationissimilartothepreviousone;butinsteadofarope,apartnerholdsthebackarmandpullsit.Thepartneralsouseshisfoottosupportthepractitioner’sbackfoot.
Effects
Similartothepreviousvariation.Thepartnercanadjustthepulltoprovideadequateresistance.He/shealsoprovidesanchoringforthebackfoot.
adequateresistance.He/shealsoprovidesanchoringforthebackfoot.
Lifting&OpeningtheChestVirabhadrasanaIIisusefulforlearningtheworkofthearms,shoulderbladesandshoulders.Stretchingthearmssidewaysbroadensthechest,whilestretchingthemupliftsthechest.
VirabhadrasanaIIVariation6Propsblock
Liftingthechest:Holdingablock
Todotheposeontherightside:Turntherightlegoutandgointothepose.å
StandinUtthitaHastaPadasana,interlockthefingersorholdablock.Stretchthearmsupward.Makesurethatwhenreleasingtherightbuttockdownyouarenotshorteningthetrunk.Keepextendingthearmsupwardtokeepthelengthofthespineandtheliftofthechest.
Photosç-êillustratehowtoapplyfourvariationsthatwereshownforUtthitaTrikonasanaforthispose.
Inétheposeisdonewithbackagainstthewall.
ç
è
å
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AboutVirabhdrasanaIInVirabhadrasanaI,thebodyturns900sideways.Thebacklegistheanchorofthepose;itshouldbestrongandstable.Atthesametime,thetrunkshouldbeliftedupwardandmovedforwardfromitsbase.Theposestretchesthemusclesconnectingthetrunkwiththebackleg.Oftenthesemusclesaretight.
Asaresultthespineispulledbythebacklegandthelowerbackiscompressed.
VirabhadrasanaIpreparesforbackbendsbecauseitextendsthemusclesofthebackleg;onceyougetsufficientlengthinthosecriticalmuscles,yourbackwillbelessvulnerable.B.K.S.IyengarusedtosaymasteringVirabhadraIisakeytounderstandingbackbends.Rememberthatbackbendsareveryhealthyfortheback,providedyoubendfromtherightplace.
Tips
VirabhadrasanaIisachallengingpose.Oftenstudentsask:“What
ismoreimportant:tokeepthe
heelofthebacklegonthefloorortoturnthepelvis900sideways?”
Myresponseisthateverystretch
involvespullingbetweentwoends.
Ultimately,thestretchisachievedbyinsistingonpressingtheheeldownwhileturningthepelvis–when
yougiveupone,thestretchislostandtheposewillneverimprove.
Therearenoshortcuts!Progressisachievedwithpersistence,judiciouseffortand….alotofpatience!
However,inthelearningstages,youcanchoosetoconcentrateononeofthesetwoactions.
CAUTIONS
Donotpracticethisasanaifyouhavehighbloodpressureoracardiac
condition.
TurningSidewaysInVirabhadrasanaIoneshouldturnthebodysothatthetwosidesofthepelvisarealigned;thismeansthatbothareequidistantfromthewallyouarefacing.OftenthisturningistaughtfirstinParsvottanasana.InVirabhadrasanaIhowever,thechallengeisgreatersincethelegsarespreadwiderapartandthefrontkneeisbent.ThefollowingvariationshelptoturnthebacklegandthetrunkinVirabhadrasanaI.
VirabhadrasanaIVariation1aLearningthesidewaysorientation:EnteringbysteppingbackPropsslantingplank
Inthisvariationentertheposebytakingonelegbackward.Todotheposeontherightside:
StandinTadasananearthefrontedgeofthemat,placethehandsonthehips,movetheelbowsbackandplacethethumbsclosetothetailboneandthefingersonthebuttocks.
Keepingthebodyfacingthefront,taketheleftlegfarback.Donotallowtheleftsideofthepelvistomoveback.Useyourhandstocheckthisandkeepbothsidesofthepelvisfacingforwardå.
Useyourthumbstostickthetailbonein,andyourfingerstoextendthegluteus(buttocks)musclesdownwardandbroadentheleftbuttockoutward(awayfromthetailbone).å
ç
Keepthefingersonthehipswhenbendingtherightlegtoformasquare.Sensewiththefingersthepositionofthetailbone,thebuttocksandthelumbar.
Thenliftthearmsup,rolltheheadback,lookupandstayintheposeforawhile.
Effects
Inenteringtheposethiswayyoudonotneedtoturnthebodysideways–yourinitialpositionisalreadyfacingtheside;allyouhavetodoistoretainthisorientationwhensteppingback.Thisiseasierthanturningsidewayswithspreadlegs,asrequiredintheclassicpose.Youcanexperiencethefullturningthatisrequiredinthefinalpose.
Note:Inordertoactivatetheheelofthebackleg,youcanuseaplankplacedundertheheelandpressagainstitç.
Tips
Imaginethatyourtwoiliumcrests(ontwofrontsidesofthepelvicbone)arethefrontlightsofacar.Workyourbodysuchthatthelightbeamswillcontinuetoprojectdirectlyforwardontheroadaheadofyou,evenafteryouhavetakenyourlegback.Resistthetendencyoftheiliumbonestotiltdownandtothebacklegside.
ApplicabilityParsvottanasana.Variation1bTurningsideways:EnteringfromVimanasana
GotoVimanasanaandcheckthatthelineofthechestandarmsisparalleltothewallinfrontofyou.
Effects
InVimanasanathearmsarestretchedsideways,thishelpstoturntheupperbodyandliftit.
Checkalsothatthepelvishasturnedcompletelyandisfacingthesamewall.
Thenrolltheshouldersandarmsback,liftthearmsandlookup.
TipsLookatthepalmstoensurethattheyareinlineVirabhadrasanaIVariation2Openingthechest:BeltattachedtothebacklegTodotheposeontherightside:
Tieabeltaroundtheleftgroinorjustabovetheleftknee;thebeltshouldbeadjustedforinwardrotationoftheleg.
Spreadthelegsapart;turntheleftleginandtherightlegout(youcanalsoentertheposebysteppingbackasdescribedabove).
Catchthelooseendofthebeltfromtheinnersideoftheleg.Pullittoturntheleftthighfromoutsidein(outerthighshouldbemovingforward).å
Keepstretchingthebeltasyoubendtherightlegintothepose.ç
Note:Ifthebackheelcannotbeheldonthefloorfirmly,supportitwithablock,plankorwall,asshowninVariation4.
Tips
Useyourlegstoalignthepelvis:pushthelefthipforwardandmovetherightouterthighbackwarduntilthetwoIliumbonesareononeplane,paralleltothewallinfrontofyou.
åPropsbelt
Effects
Thepullofthebelthelpstostraightenthebacklegandtoturnthethighinward.Italsohelpstoarchtheback,openthechestandstretchthearms.
ç
ApplicabilityVirabhadrasanaIII,Parsvottanasana.VirabhadrasanaIVariation3Archingback:Handsagainstthewall
Propswall
foamblock(optional)Todotheposeontherightside:Facethewallandplacethetoesoftherightfootagainstthewall.Effects
Thewallstabilizestheposeandgivesareferenceplane.Ithelpstomovetheshouldersbackandtoliftandturnthechest.Theresistanceofthewallhelpstomovethetailbonein.
Movetheleftlegbackward,keepingthepelvisandthechestalignedinparalleltothewall.
Startbendingtherightlegandplacethefingertipsonthewallinfrontofyou.Makesurethetwohandsareequidistantfromyourcenterline.
Pressyourfingertipsagainstthewalltoliftandturnthechest;rolltheshouldersback,archyourneckandlookupward.
Youcanuseafoamblocktosupportthefrontkneebythewall.
Tips
Learntomovethetailboneintothepelvis,liftthelowerabdomenandmovethelumbarspineback(awayfromthewall).
Beforerollingtheheadback,liftyourcheekbonesandbythisaction,liftthesternumfurtherandextendtheneck.Thenrolltheheadandmentallyobservethemiddleofyourback.Softentheeyesandrelaxtheforehead.
Variation4blockorslantingplankActivatingthebackleg:Supportingtheheelorwall
Mostpeoplefinditdifficulttoturnthepelvis900andatthesametimekeepthebackheelheavyonthefloor.Atthelearningstage,pressingtheheelagainstaraisedsurfaceenablesonetoturnthepelviswithoutcompromisingthe
stabilityofthepose(whichoccurswhentheheelisupintheair).Thechoicebetweenblockorslantorwalldependsonhowfardownonecanextendtheheelwhilekeepingthefrontalalignmentofthepelvis.
Todotheposeontherightside:Placetheleftheelontheblockwallåslantç.Steptherightlegforwardandbendintothepose.å
ç
Keepstretchingthebacklegbyépresstheheeldownandmovingthehipjointforward.
Graduallylearntolowertheheeldownuntilyoucanpressitinto
thebottomofthewallé.
Effects
Thisvariationisparticularlyhelpfulinintermediatestages;itallowsyoutorotatethepelviswhilekeepingthebacklegstretched.Thewallgivesstabilityandhelpstodrawtheawarenesstothebackleg.Peoplesufferingfromlowerbackpaincandotheposewiththeheelraisedagainstthewallasinå.
backpaincandotheposewiththeheelraisedagainstthewallasinå.
VirabhadrasanaIVariation5Reducingmusculareffort:FrontthighrestsonchairTouseachairontherightside:Standfacingthechairandinserttherightlegunderthebackrest.
Bendtherightlegto900andplacethebuttockonthechair.Ifneeded,placeafoldedblanketorfoamblockontheseattoadjusttheheight(seeVirabhadrasanaII
Propschair
Effects
Thechairbearstheweightofthebodyandallowsyoutostayintheposewithreducedload.Thisallowsworkingonthechallengingactionsofthispose,like:keepingthebacklegstretched,turningthepelvis,extendingthespineupandliftingthechest.Gradually,withpractice,thefrontgroinswilllengthenandtheseratherdifficultactionswillbecomepossible.
onpage98).
Lifttheleftheelandturnthelegandthepelvisfromlefttoright.Movethetailboneintothepelvis.
Movethetailboneintothepelvis.
Movetheleftbuttockawayfromthetailboneandtheleftfrontgroinforwardtotouchtheseat.
Holdthebackresttoliftthechestandbringittothecorrectverticalalignment,whichisdirectlyabovethepelvisandfacingforward.
Keepingtheshoulderbladesin,pushthebackresttorolltheshouldersback;thenrolltheheadbackandlookup.
Note:Youcanalsoplacetheheelofthebacklegagainstawall;thishelpstoturnthepelvistothefrontwhilemaintainingthestretchofthe
backleg.
ApplicabilityVirabhadrasanaII,UtthitaandParivrttaParsvakonasana.Variation6Movingthetailbonein:Pubicboneagainstawallcorner
wallorarectangularcolumn,
block
Whenbendingintothepose,thepelvisshouldmoveforwardfromitsbase;thismeansthattheforwardmovementshouldstartfromthetailbone;thespineandthepubicboneshouldmoveforwardandup.Tobetterfeelthepositionofthepubicboneyoucanuseawalledgeorarectangularcolumn.
Effects
thisisachallengingvariation;itreallymakesyoumovethepelvisfromthetailboneandteacheshowmuchthepubicboneshouldmoveforwardandup.Italsoenablesyoutocheckifthepelvisandtheabdomenhavebeensufficientlyrotated.
Todotheposeontherightside:
Standfacingthewalledge(orcolumn);Aligntheinnerrightgroinwiththerightsideofthewall.
Placeablocktosupporttheheeloftheleft(back)leg.
Movetherightlegforwardandtouchthewallwiththeinnerrightleg.Movetheleftlegbackward,stretchitandpresstheheeldownontotheblock.
Bendintothepose,pressingyourinnerrightthighagainsttheouterplaneofthewall,asyouslidealongit.Keepmovingthetailboneforwardsoastotouchthewallwiththeleftsideofthepubicbone.
Tips
Oncetheactionislearnt,trytodoitwithoutthesupportforthebackheel.
Variation7Experiencinglightness:Helpersliftthegroins
WhilebendingintoVirabhadrasanaI,itisimportanttomaintaintheheightoftheinnergroins.Thiswillenabletheupperbodytoextendupmorefreely.This
innergroins.Thiswillenabletheupperbodytoextendupmorefreely.Thisliftingactioncanbelearntwhileworkingwithtwohelpers(instructionforthehelpers):
2helpers2belts(orropes)
Placeabelt(orrope)oneachinnergroinofthepractitionerandpullupandsideways.
Effects
InVirabhadrasanaI,theabdominalorganstendtodrop,especiallyinthebacklegside.Pullingtheropeshelpstoliftthetrunkfromthegroinssothattheorgansarekeptinplaceandremainsoft.Theposebecomesalmosteffortless.Thisfeelingofliftingfromthebaseofthetrunkwillguideyouwhendoingtheposeonyourown.
Whenthepractitionerbendsthefrontleg,allowhimtodescend,butkeeppullingtoresistgravityandtohelpliftthegroins.
Note:Thehelpersshouldbalancetheirpulltothesides.
Afterawhile,releasethebeltandletthepractitionerstayintheposeonhisownforawhile.
UpperBodyInVirabhadrasanaIonemustusethearmsforliftingthetrunkandopenthechest.Thispreventspressureonthelowerbackandhelpsthebreathingwhilemaintainingthepose.Herearesomevariationstostrengthenthearmsandhelpinarchingtheupperbody.
VirabhadrasanaIVariation8Propsbelt
Activatingthearms:BeltaroundtheelbowsTodotheposeontherightside:
Spreadyourlegs.Loopabeltaroundtheelbowsandsetittoshoulderwidth.
Liftthearmsandpressthebonesoftheouterelbowsoutwardtostretchthebelt.Extendtheinnerarmsupfromshoulderstopalms.
TurntotherightandbendtherightlegtoVirabhadrasanaI.
Effects
theresistanceofthebelthelpstostretchthearmsup.Thisvariationisespeciallyeffectiveforpeoplewhofindithardtostraightentheelbows,rolltheshouldersbackand/ortotucktheshoulderbladesin.Itisalsobeneficialforpeoplewhose
backand/ortotucktheshoulderbladesin.Itisalsobeneficialforpeoplewhosearmsareweak.
Applicability
VirabhadrasanaII(whenpracticedwiththearmsstretchedup),VirabhadrasanaIII.
VirabhadrasanaIVariation9Activatingthearms:HoldingablockPropsblock
Holdablockbetweenthebasesofyourpalms(refertoUrdhvaHastasanaonpage21).
Effects
Pressingagainsttheblockstrengthensthearms;italsostabilizestheshouldersandhelpstostretchthearms.
Spreadthelegs,liftthearmsandpressthebasesofthepalmsagainsttheblock.
AsyoubendintoVirabhadrasanaI,keepliftingtheblock.
Note:itisoftenbeneficialtocombinetheabovetwovariations:holdingablockwithabeltaroundtheelbows.
Applicability
VirabhadrasanaII(whenpracticedwiththearmsstretchedup),VirabhadrasanaIII.
III.
VirabhadrasanaIVariation10Stretchingupward:HoldingaceilingropePropsceilingrope
Todotheposeontherightside:
Standunderaceilingrope.Movetherightlegforwardandtheleftlegbackward.
Makesurethecenterofyourtrunkispositioneddirectlybelowtherope.Lifttheheelsslightlyandcatchtheropehighup.Keepholdingtheropeasyoulowertheheelsbacktothefloor–thiswillgiveyoutheinitialupwardstretch.
Nowbendtherightlegintotheposeandsimultaneouslyslidetheleftlegbackward.Asyourbuttock
goesdown,letyourhandsslidedowntheropewhileyoumaintainaslightgrip.
Rolltheshouldersback,tucktheshoulderbladesinandlookup.
Whenyoureachthefinalpose,keeppullingtheropetoliftthetrunk.
Effects
Thisisawonderfulwaytodotheposewithtremendouslengthinthespineandopeningofthechest.Itisstronglyrecommendedforpeoplesufferingfromlowerbackpainanditisagoodwaytodotheposeduringpregnancy.Thechestisfullyliftedandopenedwhichfacilitatessmootherandfullerbreathing.
ApplicabilityUrdhvaHastasana(seepage23)andVrksasana(seepage28).VirabhadrasanaIVariation11Movingthethoracicvertebraein:Armsbehindtheback
Dotheposewithpalmsjoinedbehindtheback(PaschimaNamaskarasana).OtheroptionsaretointerlockthearmsasinGomukhasana,toholdarmsbehindthebackattheelbows(PaschimaBaddhaHasta)ortointerlockfingersbehindtheback(PaschimaBaddhanguliyasana)(seeUtthitaTrikonasanaonpage93forthevariousarmpositions).
Effects
Movingthearmsbehindthebackhelpstorolltheshouldersback,tucktheshoulderbladesinandmovethethoracicdorsalspineintothechest.Theseactionsopenthechest.Also,thesevariationsstabilizethearmssothatonecanconcentrateontheactionsofthelegsandthepelvicregion.
ApplicabilityMoststandingposes.
VirabhadrasanaIIIThisposerequiresbalanceandstrength.Followingareanumberofvariationsthatdevelopthebodyandprepareitfortheindependentperformanceofthischallengingpose.
Tips
Imagineyouaredoingtheposeinwaterandthewaterlevelisattheheightofyourfrontgroins.Whenyouentertheposejustlieonthatwaterandimaginethatyourabdomenisfloatingonit.Movetheshouldersbladeinasifyouwishtodipyourchestslightlyinthewater.Extendandliftthetricepsandlookforwardabovethewaterlevel.Withthisimage,evenVirabhadrasanaIIIcanbecomeameditativepose!
Variation1wallchairorpartnerLearningtobalance:Supportingthehands
ThefirstchallengeofVirabhadrasanaIIIistobalanceononefoot.Supportingthehandsonawallisasimplewaytolearntobalance.Italsohelpstostrengthenthestandinglegandstretchtheliftedleg.
Todotheposeontherightside:
DoArdha(half)Uttanasana,placingthefingertipsonthewallatpelvisheight.å
Lifttheleftlegandstretchitstraightback.Theliftshouldoriginateatthehipjoint.Keepbothsidesofthepelvisatthesamelevel.
Rotatetheleftthighfromoutsidein.Broadentheleftgluteus(buttock)muscleawayfromthesacrumandextenditbacktowardstheheel.
å
ç
Extendtheinnerleftlegfromthegrointotheinnerheelandkeepitparalleltothefloor.
Intheright(standing)leg:Movethefrontthighmuscleback(intothebone);tightenandlifttheouterthigh.
Drawtheshoulderbladesinandlookforwardatthewallç.forearmsonthebackrestofachairç(orbyholdingafirmbaroratrestler-ifavailable).
Afterawhilemovethefingersslightlyawayfromthewallandbalanceinthepose.
Effects
Thisvariationstrengthensthelegsandhelpstolearnthecorrectalignmentofthelowerbody.Thewallsupportprovidesstability,enablingonetobalanceeasilyandconcentrateontheactionsofthelegsandpelvis.
Variation1(cont.)wallchairorpartnerLearningtobalance:Supportingthehands
Asimilarversionoftheposecanbedonebyplacingtheouterwristsorforearmsonthebackrestofachairé(orbyholdingafirmbaroratrestler-ifavailable).
Onceyouareintheposeliftthearmsoffthechairandbalance.Itcanalsobedonewiththehelpofapartnerè.
Partner:Onceyousensethatthepractitionerisstable,graduallyreducethesupportyouprovide;ifthepractitionerisready,lethim/herbalanceontheirown.
é
èTips
InVirabhadrasanaIIImostofthebodyisnotinthefieldofvision,henceitisdifficulttoassessthealignment.Apartnercancheckyouralignmentandguideyou;forexamplehe/shecanmovetheliftedlegtoitscorrectposition,helpyoutofindthecorrectalignmentofthepelvis,toextendthebuttockoftheliftedlegandsoon.
Variation2chairblankets(optional)Horizontalalignment:SupportingthepelviswithachairwallAchievingandmaintainingthe
å
alignmentofthepelvisinVirabhadrasanaIIIisagreatchallenge.Supportingthepelvisprovidesstabilityandorientation.
Todotheposeontherightside:
Placethechairwithitsbackresttowardyou,touchingthefrontgroins.
Note:Ifthetopofthebackrestislowerthanyourfrontgroins,putonitoneormoreblanketstomakeithigher.
Leanforwardtorestyourpelvicboneonthebackrestandholdtheseat.
Extendthearmsforward.Lifttheleftlegandextenditbackward.
ç
Youcancombinethisvariationwiththepreviousoneandputthehandsagainstthewallå,orothersuitablesupport.
Note:Tallpeoplemayprefertousethechairinfoldedpositioninordertoincreasetheheightofthesupportç.Ifthechairtendstounfold,tieabeltaroundthelegsofthechairtopreventitfromopeningunderthebodypressure.
Tips
Thebuttockoftheliftedlegtendstocontractandtorollupward.Learntoextendittowardtheheelandtobroadenitawayfromthetailbone.
Effects
Thetouchofthebackresttellsyouifbothsidesofthepelvisarelevel.Italsosupportsthewholepose;withtheadditionofawalltosupportthehands,the
supportsthewholepose;withtheadditionofawalltosupportthehands,theposebecomesrestorative.
ApplicabilityParsvottanasanaVariation32blocksAligningtheback(lifted)leg:Handsonblocks
Thisisamoreadvancedpreparationforthepose.Itenablesyoutocheckthepelvicalignment.Todotheposeontherightside:
Placetwoblocksinfrontofyou,bendforwardtoArdhaUttanasanaandplacethepalmsontheblocks.Theblocksshouldbeplacedexactlybelowyourshoulderså.
Loweryourheadandlifttheleftleg.LookunderthebodyattheleftlegandcheckthatItisparalleltothefloorItsfrontthighandtoesarefacingdown.
Checkthatbothsidesofthepelvisareatthesameheight.
Now,lifttheheadandthearmsandjointhepalmsinfrontofthechestinNamaskarMudraç.
Thenstretchthearmsforwardintotheposeé.Tomaintainbalance,emphasizethestretchoftheleftleg.
Effects
Thesupportforthehandsallowsconcentratingonthepositioningandthestretchoftheliftedleg.
å
ç
éTipsontheBacklegofVirabhadraIII
Liftthebacklegfromthethighandmakeitsankleveryheavy.Focusonthearchofthefoot!Stretchthesolefromthemiddleofthearchforwardtothetoesandbackwardtotheheel.Thiswillkeepthebacklegactive,andwillhelpyoubalance.Aslongasyouarefocusedonthearchofthebackfootyouwillnotloseyourbalance.Notehowtheminuteyourmindwandersawayfromit,balanceislost!
Ifyoufinditdifficulttobalance,usethewalltosupportthebackleg:
StandinArdhaUttanasanawiththepalmsonblocksandyourbacktothewall.
LifttheleftlegtoVirabhadrasanaIIIasdescribedaboveandplaceitsfootagainstthewall.Adjustthedistancefromthewallsuchthatthestandinglegisverticalwhenthebackfootrestsonthewall.
Checkthatthetrunkisparalleltothefloorthenraisetheupperbodyandstretchintotheposeè.
è
Trytoliftthehandsandstretchthemforward(beplayfulaboutlosingbalance.Learnfromit!)
Tips
Usuallypropshelpustodotheposes,butsometimestheycanbeusedtomaketheposeevenharder!Byfailingyoumaylearnmorethanbysucceeding.Attemptingtostretchthearmsforwardclarifiestheactionofthestandingleg:thefrontthighofthestandinglegshouldpushstronglybackwardwhileitsouterthighshouldbetightenedandlifted.Youcanlearntheseactionsevenifyoufailtoholdtheposewiththeliftedlegagainstthewall.
Variation4Compactingthestandingleg:Beltfromfoottopelvis
beltTodotheposeontherightside:
Loopabeltaroundtheheelofthestandinglegandthepelvis.Bendthelegandtightenthebeltå.
Effects
Thebeltcreatescompactnessinthelegandpelvis.Italsohelpstostabilizethestandinglegandmaintainthebalance.
Note:FollowtheinstructionsgivenforVariation6ofUttanasanaonpage61,butplaceonlyaroundtheheeloftherightleg.
EntertheposeFromArdhaUttanasanaasshowninthepreviousvariation.
LifttheleftlegtoVirabhadrasanaIIIç.
å
çVirabhadrasanaIIIVariation5Learningtostretchhorizontally:EnteringfromUrdhvaHastasanaTodotheposeontherightside:StandinTadasanaandliftthearmstoUrdhvaHastasanaå.Nowsimultaneouslylowerthetrunkandlifttheleftlegç.Untilyourbodyisparalleltotheflooré.åç
é
Tips
Imaginethereisasurfaceattheheightofyourhips(seetiponpage116)andyouarejustlayingthebodyonthatsurface.
Variation6Openingthechest:ArmsbehindthebackbeltUsethebeltlikeinVirabhadrasanaIVariation8onpage112.Effects
Holdingandstretchingthearmsbehindthebackhelpstorolltheshouldersbackandopenthechest;itmakestheentireposeeasiertohold.
Variation7Stabilizingthepose:Beltonbacklegbelt
AdapttheinstructionsfromVirabhadrasanaIVariation2onpage106
Effects
Pullingthebacklegupmakestheposemucheasiertohold.Italsohelpstorolltheshouldersbackandopenthechest.
Applicability
VirabhadrasanaI,Parsvottanasana(inwhichthebeltcanguideyoutotheproperalignment).
Variation8FloatinginVirabhadraIII:Holdingwallropes2ropes2upperwallhooks
Ifyouhaveupperwallhooks,youwillbeableto‘float’inVirabhadrasanaIII.Todotheposestandingontherightleg:
Holdtworopesandstandatanappropriatedistancefromthewall.
Bendthetrunkforwardwhileliftingtheleftleg.
Bendthetrunkforwardwhileliftingtheleftleg.
Presstheleftfootagainstthewall,extendthespineforwardandlookforward.
Effects
Thisisaverygoodopeningfortheshoulders.Thepulloftheropeshelpstoliftandopenthechest.Theposecanbeheldeffortlessly,asiffloatingintheair.
Variation9RestorativeVirabhadraIII:Handsonwall,backlegonstool
tallchairorstoolwallblanket(optional)block(optional)
Inthisvariationthewallandthechairprovidecompletesupportforthebody,whichturnsthischallengingposeintoarestorativeandrestfulone.
Effects
Thewallandthestooltaketheload,thusitispossibletostayandimprovethealignmentofthebody.Pregnantwomenshouldpracticethisvariationofthepose.
Note:Theheightofthechairshouldmatchtheheightofyourliftedleg.Ifitislower,placesomeblanketsonit;ifit’shigher,standonablock.
ParsvottanasanaParsvameansside;thechallengeofthisposeistoturnthebody900tothesideandtoachieveanevenalignmentofthepelviswhilebendingforward.Variation1ofVirabhadrasanaI,demonstratingawaytoenterasidepose,isapplicabletoParsvottanasanaandisusefulinlearningthesidewaysturn.WeshowheresomeadditionalvariationswhicharespecificforParsvottanasana.
Variation1Shiftingweighttothebackleg:HandsonwallTodotheposeontherightside:
StandinTadasanafacingawallatadistanceofabout60cm(2feet)fromit.
Steptheleftlegbackward.Stretchupandthenbendforwardandplacethefingertipsagainstthewall.
Lookforwardtocheckthatbothhandsareplacedatthesameheightandequidistantfromthecenterlineofyourbody.
Pushthewalltopresstheleftheelfirmlyonthefloor.Presstheouterleftfoottothefloorandturntheleftthighfromoutsidein.
Movebothfrontthighsbackandup(towardthepelvis)å.
Afterstayingforawhile,movethehandsdownandplacethematequidistancefromtherightfootç.Dothisonlyifyoucanmaintainthepressureoftheleftheelonthefloorandkeepbothlegsstraight(Useblockstosupportthepalmsifnecessary).
Concavetheback,movethechestforwardandthenbendfurtherdowntoplacetheheadontheshiné.
wall2blocks(optional)
å
ç
éEffects
Thewallhelpstoshiftweighttothebacklegandtofindthecorrectalignmentofthepelvis.Pushingthewallhelpstopressthebackheeldownandtoextendthecalfmuscleofthebackleg.Peoplewhocannotplacethepalmsonthefloorwithstraightfrontlegshoulddotheposeinthismanner(oruseblockstosupportthepalms).
PropsforYogaChapter1Parsvottanasana129Variation1(cont.)Shiftingweighttothebackleg:Handsonwallwall2blocks(optional)
Toensurethatthelegs’spreadingisnotchangedwhileshiftingtotheleftsideyoucanchangetotheleftleginthefollowingway:
Placeyourpalmsnexttotherightfoottomarkitsposition.
Movetherightlegbackwardandjointherightfootwiththeleftone.YouarenowinAdhoMukhaSvanasana.
Steptheleftlegforwardtothelineofthepalms,liftthetrunkandplacethepalmsonthewalltodoontheposeontheleftside.
○Incorrectå
Tips
Whendoingtheposewiththerightlegforward,turnthepelvisfromlefttorightuntilbothsidesofthepelvisarealigned.Dothisbymovingthelefthipforwardanddownandtherighthipbackwardandup.
Whenplacingthehandsonthefloorwatchtheirposition:ifthelefthandiffartherbackfromthefootthantherighthand,itmeansthatthepelvishasn’tturnedenough(seeå).
ParsvottanasanaVariation2Pelvisalignment:Supportingthefrontgroinsonachair
Inthisvariation,thechairisplacedagainstthefrontgroins.Tousethechairwiththerightlegforward:
Foldthechairandholditinfrontsothatthebackresttouchesyourfrontgroins;stepbackwardwiththeleftleg.
Propschairbolster(optional)
Effects
Thefeedbackfromthechairenablestocheckthatthepelvisissufficientlyrotatedandtokeepthegroinsatanevenheight.Thelegsofthechairprovidestableanchoringfortheactionofthehandswhilebendingforward.
stableanchoringfortheactionofthehandswhilebendingforward.
Makesurethattheleftgrointouchesthechairasmuchastherightone.
Bendhalfwayforwardandholdthelegsofthechair;concavethebackandlookforwardå.
Exhale,bendfurtherdownandplacetheforeheadonthechair.Keeprotatingthepelvisfromlefttorighttotouchthebackrestwiththeleftsideç.
Abolstercanbeplacedonthechairforcushioningandrelaxation.
å
çVariation3Anchoringthebackleg:FootagainstthewallTodotheposeontherightside:Placetheleftheelagainstthewall,steptherightlegforwardå.Bendintotheposewhilepressingtheleftheelagainstthewallç.
Anotherinterestingoptionistoplacethewholeouterfootagainstthewall.Todotheposeontherightside:
Steptherightlegdiagonallyforwardé;theanglebetweenthelineofyourbodyandthewallshouldbeabout200(thisisequivalenttoturningtherightfoot700inward).
Presstheleftouterfoottothefloorandagainstthewallandbendintotheposeè.
åé
wallç
èEffects
Pressingthebackheeltoawallstabilizestheposeandactivatesthebackleg.Thesecondoptionemphasizestheactionoftheouterfoot.Whenturningthethighinward,theouterfoottendstoliftwhichinturncausesthearchandtheentireinnerlegtodrop.Therefore,itisimportanttobringawarenesstotheouterfoot.
ApplicabilityAllstandingposes(especiallyParivrttaTrikonasana).Variation4Intensifiedforwardbend:Handscatchingthebackknee
Afterbendingintothepose,movethearmsbackandcatchthebacklegbehindtheknee.
Effects
Pullingagainstthebackkneehelpstostabilizeitandmovethebodyclosertothefrontleg.Italsodevelopsbalance.
ParsvottanasanaVariation5Stabilizingthepelvis:PullingthefrontgroinswithbeltPropsbelt
partnerInstructionsforthehelper:Placeabeltonthestudent’sfrontgroins.
Stabilizethebacklegofthestudentbygentlyplacingyourtoesontheheelofthestudent.
Effects
Theexternalforceappliedbythepartnerclarifiesthedirectionofthemovementofthelegs(frontthighsaremovingbackandup);thepractitionercanthenusehis/hercellularmemory,andattempttomaintainthesamequalitywhenperformingtheposeonhis/herown.
Pullthebeltasthestudententerstheposeå.
Afterawhile,signalthatyouaregoingtoreleasethebeltanddoitslowly.
Note:Whenplacingyourtoesonthestudent’sheel,becarefulnottopinchit.
Youcandoasimilarvariationonyourown,usingawallrope.Looparopeinawallhook(itcanbeadoorhandle)andmoveawayfromthewalluntiltheropeisstretchedç.
å
çVariation6Openingtheshoulders:HandsinGomukhasana
TheclassicwaytodotheposeiswiththepalmsjoinedatthebackinPaschima
TheclassicwaytodotheposeiswiththepalmsjoinedatthebackinPaschimaNamaskar.Somepeoplemayfindthisdifficultandcanpreparetheirshouldersfirstbyinterlockingthefingersorholdingthearmsattheelbowsbehindtheback.
AnotheroptionistodotheposewiththearmsfoldedinGomukhasana.Inthisvariation:firstchangethelegswithoutchangingtheinterlockofthearms;thenreleasethepose,changetheinterlockofthearmsanddotheposeagainonbothlegs.
ThesevariationswitharmsbehindthebackwereshownforUtthitaTrikonasana(onpage93).
PrasaritaPadottanasanaPrasaritaPadottanasanaisasymmetricalforwardbend.Whenthecrownoftheheadcanbeplacedonthefloorcomfortably,theposebecomesveryrelaxing.ItisagoodpreparationforSirsasanaandagoodwaytorestafterpracticingstandingposes.
PrasaritaPadottanasanaVariation1Insuringsymmetry:Usingfloorlines
Floorlinescanbeusedtocheckthatthefeetandpalmsareplacedatequidistancefromthecenterline:
Choosethecenterlineandpositionthefeetandpalmsatequaldistancefromit(countthenumberoffloorlinesoneachsidetoensureit).
Lookatyourlegsandcheckthatbothinnerkneesandthighsareliftedequally.
PrasaritaPadottanasanaVariation2Activatingthethighs:ButtocksagainstthewallPropswall2blocks(optional)Standwithyourbacktothewallafewcentimetersawayfromit.
Bendhalfwayintotheposeandplacethepalmsonthefloororonblocks.
Effects
Thewallteachesthecorrectpositioningofthelegssinceitdoesn’tallowthebuttockstoleanbackward.Thischallengesthefrontthighswhichhavetopushstronglybackward.
Nowstepbackuntilthebacksof
åtheheels,thelegsandthebuttockbonesaretouchingthewall.
Pressthefrontthighsbackwarduntilnospaceisleftbetweenthebacksofthelegsandthewall.
Iffloorlinesperpendiculartothewallareavailable,thisvariationcanbecombinedwiththepreviousone.
Apartnersittinginfrontcanpush
çthethighsbackandup.Instructionsforthehelper:Sitonastickymat(topreventslippage)infrontofthestudent.
Afterthestudentbendsintothepose,placethesolesofyourfeetonthestudent’sfrontgroinsandgentlypresshis/herbuttockbonesagainstthewall.
Makesureyoupressbothfeetequally.Tips
Feelthecontactofthebuttockboneswiththewall;verifythatthetwobuttocksareleveledandarepressingthewallwithequalforce.
PrasaritaPadottanasanaVariation3Activatingthelegs:Bracingtheouterankleswithabelt
Propslongbelt
(ortwoconnectedbelts)Spreadthelegstothe
å
requireddistanceandloopabeltaroundbothfeet(mostpeopleneedalongbeltforthis).
Tightenthebeltandworkthefeetagainstitsresistance.Pressdowntheouterfeet.
Bendintotheposewhilekeepingthesamelegactionå.Thebeltcanalsobeloopedfrom
çfeettotopofthepelvis:Enterthefirststageofthepose(theconcavebackphase).
Loopthebeltaroundthefeetandthesacralband;slightlybendthekneesandtightenthebeltç.
Thenstraightenthekneesagainsttheresistanceofthebelt.Bend
downtoplacetheheadonthe
éflooré.
Abandageorrolledmatcanbeplacedbetweenthebeltandthesacrum.
Effects
Thebeltmakesiteasiertopresstheouterfeettothefloor.Itprovidescompactness,activatesthelegsandresiststhetendencyofthefeettoslideoutward.
Thevariationwiththebeltaroundsacrumcreatesatriangularframeworkforthelegs,soitalsohelpstodrawthefemurheadsandthesacrumintothepelvis.Workingagainstthebelthelpstolifttheinnerthighsandgroins.
PrasaritaPadottanasanaVariation4Activatingthelegs:Pressingouterfeetagainstwall/blockPropswall
blockHereisanotherwayofanchoringthelegs:EffectsSimilartothepreviousvariation.
Standnexttoawall,suchthatoneouterfootispressedagainstthewall.
Spreadyourlegsintotheposeandplaceablocknexttotheouterfootoftheotherleg.Nowtheblockmarkstheproperpositionofthefootå.
Inordertopreventtheblockfromsliding,foldtheendofthematovertheblock.
Thenplacethefootagainsttheblock(ontopofthefoldedmat)andbendintotheposeç.
Lifttheinneranklesandpushthemagainstthewallandtheblock.
Note:Ifyourmatisnotlongenoughforfoldingitovertheblock,useadditionalmat,orplacethematslightlyawayfromthewall.
å
çPrasaritaPadottanasanaVariation5Whentheheaddoesnotreachthefloor:TiltingthepelvisforwardTherearetwowaystogoaboutit:Passivework:
Togetthesoothingeffectofthesupportedhead,useabolster,ablock,afoldedblanketorevenachairunderthehead.
Overtime,graduallydecreasetheheightoftheheadsupport.
Overtime,graduallydecreasetheheightoftheheadsupport.Activework:
Movethepalmsforwardandrollforwarduntiltheheadreachesthefloor(orafoldedblanketplacedonthefloor).
Topreventthebodyfromrollingforward,pressthepalmsorforearmsonthefloorandtakesomeoftheweightontothearms.
Now,withoutliftingthehead,movethethighsback.Slidetheheadonthefloortowardthelegsinordertoapproachthefinal
pose.
PrasaritaPadottanasanaVariation6Creatingspaceinthepelvis:PullingtheinnergroinsPropspartner2ropes(orbelts)
InPrasaritaPadottanasanatheinnerlegsshouldspreadandliftinordertowidenthepelvisandcreatespaceintheorgansofthelowerabdomen.Apartnercanhelptolearntheseactions.
Instructionsforthehelper:
AfterthestudenthasbentforwardtoArdhaPrasaritaPadottanasana(concaveback),placearopearoundeachofthestudent’sgroins.
Placethefirstropeandarrangeitsoastoremainwithouthavingtoholditå.
å
Thenplacethesecondropeontheothergroin.Nowcatchbothropesandpulldiagonallyupç.
Lookatthestudentandmakesurethatyourpullliftsandwidensbothsidesofthepelvisequally.
Holdtheropesforawhile,thensignalthestudentsthatyouareabouttoreleasetheropesandthendoitslowly.
Note:Thisvariationcanbemoreeffectivewhentwohelperspullintwooppositedirections.
çEffects
Thepullcreatestremendousspaceinthepelvicareaandthisisthefeelingtheposeshouldbringabout.Thepractitionercanthenusehiscellularmemorytomaintainthesamequalityintheclassicpose.Thefirstpartofthisvariation-ArdhaPrasaritaPadottanasana(concaveback)–isrecommendedforpregnantwomen.
Tips
Lifttheinnerlegstowardtheouterlegsandresistwiththeouterlegs.Withoutmovingthelegs,makethetriangleformedbytheinnerlegswideandhigh.
PrasaritaPadottanasanaVariation7Intensifyingthedownwardstretch:StandingonblocksProps2blocks
2matpieces
Placetwoblocksattheappropriatedistance;placeoneachblockapieceofstickymattopreventslippage.
Standontheblocksanddothepose.Effects
Theblockssupportthebonesofthelegsandprovideanchoringfortheactionofthearms.Peoplewithalongtrunkrelativetotheirlegscanstretchbetterinthisway.
Afterbendingdown,catchtheanklesortheblocksandpullthetrunkdown.
Appendix1:APracticeSequenceYogapracticeissignificantlyaffectedbytheorderinwhichasanasareperformedinaparticularsession.Correctsequencingischosenaccordingtothepurposeandintentionofthesession;andtakesintoaccountone’scurrentphysicalandmentalconditionaswellastheexternalconditions(suchasthecurrentweather).
Fromtimetotime,itisinterestingandenjoyabletoconductasessionaroundonetypeofprop.Forexample,asequencewithachair,withblocks,withalongbelt,withwallropes,etc...Thisappendixpresentsanexampleofasequencethatusesblocks.Thefollowingvolumesofthisguidewillprovideadditionalsequences.
Characteristicsofthissequenceare:
Thefollowingsequenceincludesinversionsandbackbendsandisintendedtoenergizethebodyandupliftthemind.Witheachasanawegivethecorrespondingpagenumberwherethevariationcanbefoundinthebook.Explanatorycommentsareprovidedforthosevariationsthatarenotincludedinthisvolume.
Duration:60min.Level:IntermediatetoadvancedType:DynamicTypesofAsanasincluded:Standingposes,inversionsandbackbendsProps
wallblock|Mostofthesequenceuses2blocks;forsomevariationsathirdblockisrequired.beltblankets|5-6blanketsarerequiredforSarvangasanabolsters|2bolsterscanbeusedasasupportforAdhoMukhaVirasana(step25inthesequence),butthisisoptional–youcandoitwithoutbolsters.chair|AchairandaneyecovercanbeusedforSavasana–again,thisisoptional.
1.AdhoMukhaSvanasana
Seepage322.Uttanasana
Seepage603.AdhoMukhaSvanasana
Seepage394.Uttanasanashoulderstrech
Seepage63-645.AdhoMukhaSvanasana
Seepage396.AdhoMukhaVrksasana
AdhoMukhaVrksasana:Thepalmsareplacedonblocks;thisgivessupportforthebonesofthearmsandmakestheposeeasiertohold(althoughitisslightly
moredifficulttojumpupintothepose).
7.AdhoMukhaVrksasana
10.VirabhadrasanaII
Seepage1028.UtthitaTrikonasana
Seepage8811.VirabhadrasanaI
Seepage1089.UtthitaParsvakonasana
12.PinchaMayurasana
(prep.1):Placethebackofthepalmsonthewallandholdablockinbetweenthem(turningthepalmsthiswayturnstheouterelbowsinward).Placetheelbowsatshoulderwidth.Movetheshoulderbladesinasyouconcavetheback.Keepthebuttocksmovingdowntowardtheheelstoavoidoverarchingthelumbarspine.Createmovementintheshouldersbymovingthesternumaway
fromthewallandtheheadtowardthewall.
13.PinchaMayurasana
(prep.2):Thispreparationissimilartothepreviousone.Itisclosertothefinalpose,becauseyouhavetopushagainstthefloor,resistinggravity.Usetwoblocksifneeded(oneflatandonestanding)tomatchthewidthofyourshouldergirdle(showninnextvariation).Forearmsshouldbeparalleltoeachotheratshoulderwidth.Useabeltfortheelbowsiftheytendtowidenout.Concavetheback,lifttheheelsandstepforward.Themoreyoustepforward,thegreaterthechallengeofconcavingtheback.
14.PinchaMayurasana
Whenthepreviouspreparationisdonenearthewall,youcanjumpdirectlyfromtheretoPinchaMayurasana;usethewalltohelpyoufindthebalance,andthenbalancewithoutthewall.
15.Sirsasana
PreparetheblocksforSirsasanaasshownhere:Thetwoupperblockssupportthethoracicdorsalspine;thisteacheshowtomovethevertebraeofthisregionin
(thereareseveralotherarrangementsofblocksthatachievedifferenteffects;theywillbeshowninthenextvolumeofthisguide).
16.UrdhvaMukhaSvanasana
Turningthepalmsoutwardhelpstorolltheshouldersbackandthustoopenthechest.Thisisespeciallyusefulforpeoplewithstiffshoulders.
146PropsforYogaChapter1Apendix117.ChaturangaDandasana
18.UrdhvaMukhaSvanasana
19.Ustrasana
Kneelfacingthewall;placeyourhandsonthepelvis.Movethetailboneinandpressthepubicbonefirmlyagainstthewall.Archbackintotheposewhilekeepingcontactbetweenthepubicboneandthewall.Movethehandsbackandplacethepalmsontheblocks.Pushagainsttheblockstoliftandopenthechest.Youcanthenmovethepalmstothefeet,asinthefinalpose.
20.Ustrasana
Pressthefeetfirmlyagainsttheblock.Thischargesthelegs,thuscreatingafirmbaseforarchingtheback.
21.UrdhvaDhanurasana
Thestandingblocksgivesignificantheightforthehands;thisisagoodwaytostartworkingonUrdhvaDanurasana–especiallyforpeoplewithstiffshoulders.Onecancreatethearchshape(Danur)evenwhenshouldermovementislimited.
22.UrdhvaDhanurasana
Thiscouldbeasecondstep;theslantingblocksareusefulforpeoplewithsensitiveorpainfulwrists,becausetheydecreasetheloadonthehandsandthemovementrequiredinthewrist.Theslantedsurfacehelpstopressthepalmsinordertoliftthebody.Thebeltontheelbows(optional)helpstostabilizethearms.
23.UrdhvaDhanurasana
LiftingthefeetinUrdhvaDanurasanahelpstoliftthepelvicgirdleandtosoftentheabdomen.
24.AdhoMukhaSvanasana
Seepage5225.AdhoMukhaVirasana
Thisposeisagoodreleaseforthebackandgivesrestforthebrain.Thetwobolstersareoptional.However,ifavailable,restingonthebolsterswillmakestheposeevenmoresoothingandpleasant.Ifnobolstersareavailable,doingwithoutisalsobeneficial.
28.BharadvajasanaI
Thisvariationisdonetoreleasethelumbarspine.Allowthetrunktotiltsidewaysandturnthetrunkfromitsbase.Theblocksthatsupportthepalmshelptoliftthechest.
26.DwiPadaSuptaPavanaMuktasana
Theslantedblockunderthesacrumroundsoutandextendsthelowerback,releasingitafterthebackbends.
29.SalambaSarvangasana
ThissetupofpropsfortheSarvangasanacyclehelpstocheckandcorrectthealignmentofthebody:
Spreadoneblanketonthemat(forheadcushioning)andstackfivefoldedblanketsonittocreateaplatform.Placeablockinthemiddleofthemat,wherethefeetshouldbeinHalasana;andabolsterontheothersideoftheplatform.
27.UrdhvaPrasaritaPadasana
30.Halasana
Byusingtheblockandthebolsterasshown,youcaneasilycheckwhetheryouralignmentiscorrect.Makesurethetoeslandonthemiddleoftheblock.Feelthebolsterandcheckthatthearmsarealignedwithit.
31.Karnapidasana
Thekneesshouldbeatshoulderlevel.Whendoingtheposeonthefloor,thekneesareplacedonthefloor,nexttotheears.SincewedoSarvangasanaonaplatform,thekneeshangintheair(unlessyoucollapsetheposetoforcethemtothefloor).Placingblocksonbothsidesoftheheadprovidessupportforthekneesandmaketheposemorerelaxing.
32.Paschimottanasana
Thisvariationisdonenotforstretchingbuttoreleasetheback(afterthebackbends)andtopacifythebrainasapreparationforSavasana.SitontheSarvangasanaplatformandsupporttheforeheadandtheelbowsonblocks.
33.Savasana
Backbendsareactiveandenergizing;thisisgood!Butattheendofthesessionyouneedtobringthemindtoaquiet,passivestate.Thisvariationisaneffectivewaytocalmdownafterthisdynamicsequence.Thechairandtheeyecoverareoptional.However,ifavailable,supportingthelowerlegsonachairlengthensandbroadensthelowerbackandtheabdomen.Theeyecoverandtheblockontopofitdeeplyrelaxthebrainandbringaboutasattvic(calm,passive,pure)stateofmind.150
Index:Twosetsareprovidedbelow:ListingbyProp
ListingbyAsanaNameorSpecificAction
Index1:ListingbyProp
belt
Asana
Variation
PageNo.AdhoMukhaSvanasana
2-Ensuringsymmetry:Usingamiddleline31
4-Stretchingbackandup:Partnerpullsbackwardwithbelt3412-Releasingtheneck:Partnerpullsthetrapeziusmuscles4317-Stabilizingthearms:Beltaroundelbows4819-Movingtheshoulderbladesin:Startingwithforearms50onthefloor22-Passiveextensionofthespine:Wallropearoundfrontgroins53
Parsvottanasana
5-Stabilizingthepelvis:Pullingthefrontgroinswithbelt134PrasaritaPadottanasana
3-Activatingthelegs:Bracingtheouterankleswithabelt138Tadasana
2-Activatingtheknees:Blockbetweenknees6
3-Activatingthethighs:Blockbetweenthighs74-Turningtheupperthighsin:Beltoneachgroin85-Stabilizingthepelvis:Beltaroundpelvis910-Activatingthearms:Beltaroundforearms1411-Movingthetrapeziusdown:Shouldertraction1512-Sensitizingthetopchest:Beltaroundchest17
UrdhvaHastasana
2-Activatingthearms:Beltaroundforearms,blockbetweenpalms21Uttanasana
6-Compactlegs:Beltaroundfeetandpelvis61
7-Foldingdeeplyintothepose:Beltaroundbackandlegs62UtthitaTrikonasana
3-Activatingthebackleg:Footonbelt704-Activatingthebackleg:Pullingthelegwithbelt715-Liftingtheinnergroin:Partnerpullsthebackleg726-Turningthelegs:Twobeltsontheupperthighs7312-Ensuringlateralalignment:Backagainstthewall81
belt(cont.)Asana
VariationPageNo.
UtthitaTrikonasana(cont.)
15a-Bendingfromthehips:Partnerpullsthefronthip86
15b-Pullingthefrontgroinwhilestabilizingthebackleg87VirabhadrasanaI
2-Openingthechest:Beltattachedtothebackleg106
7-Experiencinglightness:Helpersliftthegroins111
8-Activatingthearms:Beltaroundtheelbows112VirabhadrasanaII
1-Squaringthefrontleg:Beltfromkneetobackleg96VirabhadrasanaIII
4-Compactingthestandingleg:Beltfromfoottopelvis122
6-Openingthechest:Armsbehindtheback124
7-Stabilizingthepose:Beltonbackleg125
blanketAsana
VariationPageNo.
AdhoMukhaSvanasana
20-Movingthemiddlebackin:Startingwiththeheadlow51
21-Relaxingthebrain:Headsupport52Uttanasana
10-Relaxingthebrain:TopoftheHeadonblock66VirabhadrasanaIII
9-RestorativeVirabhadraIII:Handsonwall,backlegonstool127block
Asana
VariationPageNo.AdhoMukhaSvanasana
3-Shiftingweighttothelegs:Supportingthepalms327-Actionandcounter-action:Partnerpushesagainst38
backgroins8-Sensitizingthebuttocks:Elevatingthefeet399-Liftingtheentirepose:Feetandpalmsonblocks4010-Activatingthefrontthighs:Heelsonblocks’edges4113-Spreadingthefingers:Usingwallandblocks4418-Stabilizingthearms:Elbowsonblocksorinvertedchair4921-Relaxingthebrain:Headsupport5222-Passiveextensionofthespine:Wallropearoundfrontgroins53
block(cont.)Asana
VariationPageNo.
PracticeSequence
143PrasaritaPadottanasana
4-Activatingthelegs:Pressingouterfeetagainstwall/block139
7-Intensifyingthedownwardstretch:Standingonblocks142UrdhvaHastasana
2-Activatingthearms:Beltaroundforearms,blockbetweenpalms21
3-Extendingthearmpits:Facingthewall,palmsonblocks22Uttanasana
1-Checkingthesymmetry:Buttocksagainstthewall56
5-Standhigh;bendlow:Standingonaraisedplatform606-Compactlegs:Beltaroundfeetandpelvis618-Creatingmovementintheshoulders:Holdingablock63behindtheback10-Relaxingthebrain:TopoftheHeadonblock66
UtthitaTrikonasana
2-Anchoringthebackfoot:Outerfootagainstthewall69
10a-Activatingthefrontleg:Heelonblock7711-Openingthegroins:Diagonalalignment7913-Broadeningthetrunkandrelaxingtheeyes:Facingthewall8316-Activeworkforhyper-extendedknee:Pressingthefoot88againstthewall17-Stabilizinghyper-extendedknee:Supportingthecalfwithblock8918-Turningthechest:Upperhandholdsweight9020-Rollingtheshouldersback:Bottompalmonblock9221-Movingtheshouldersback:Armsbehindtheback93
VirabhadrasanaI
3-Archingback:Handsagainstthewall107
4-Activatingthebackleg:Supportingtheheel1086-Movingthetailbonein:Pubicboneagainstawallcorner1109-Activatingthearms:Holdingablock113
VirabhadrasanaII
2-Squaringthefrontleg:Supportingthekneewithablock97
6-Liftingthechest:Holdingablock102VirabhadrasanaIII
3-Aligningtheback(lifted)leg:Handsonblocks120Vrksasana
3-Wideningthepelvis:Facingthewall27
BolsterAsana
VariationPageNo.
Chair
AdhoMukhaSvanasana
21-Relaxingthebrain:Headsupport52
22-Passiveextensionofthespine:Wallropearoundfront53
groins
Asana
Variation
PageNo.AdhoMukhaSvanasana
3-Shiftingweighttothelegs:Supportingthepalms33
8-Sensitizingthebuttocks:Elevatingthefeet39
18-Stabilizingthearms:Elbowsonblocksorinvertedchair49Parsvottanasana
2-Pelvisalignment:Supportingthefrontgroinsonachair131Tadasana
9-Extendingthecalves:Standingonaslant13Uttanasana
3-Stabilizingthelegs:Leaningoverthebackrestofachair58
4-Extendingthecalves:Standingonaslantedsurface595–Standhigh;bendlow:Standingonaraisedplatform607-Foldingdeeplyintothepose:Beltaroundbackandlegs62
UtthitaTrikonasana
19-Turningthechest:Handsholdingachairfrombehind91VirabhadrasanaI
5-Reducingmusculareffort:Frontthighrestsonchair109VirabhadrasanaII
3-Reducingmusculareffort:Restingthebuttockonachair98VirabhadrasanaIII
1-Learningtobalance:Supportingthehands118
2-Horizontalalignment:Supportingthepelviswitha119
chair
PartnerAsana
Variation
PageNo.AdhoMukhaSvanasana
4-Stretchingbackandup:Partnerpullsbackwardwithbelt34
5-Rootingtheheels:Sittingonthe“dog”366–Movinginthesacrum:“Twodogs”377-Actionandcounter-action:Partnerpushesagainstbackgroins3811-Wideningtheshouldergirdle:Partnerhelpstoturnthearms4212-Releasingtheneck:Partnerpullsthetrapeziusmuscles43
Parsvottanasana
5-Stabilizingthepelvis:Pullingthefrontgroinswithbelt134
partner(cont.)Asana
Variation
PageNo.PrasaritaPadottanasana
2-Activatingthethighs:Buttocksagainstthewall137
6-Creatingspaceinthepelvis:Pullingtheinnergroins141Tadasana
7-Thighsback,buttocksin:Twooppositepulls11UtthitaTrikonasana
5-Liftingtheinnergroin:Partnerpullsthebackleg72
12-Ensuringlateralalignment:Backagainstthewall8215a-Bendingfromthehips:Partnerpullsthefronthip8615b-Pullingthefrontgroinwhilestabilizingthebackleg87
VirabhadrasanaI
7-Experiencinglightness:Helpersliftthegroins111VirabhadrasanaII
5-Aligningthechestabovethepelvis:Partnerholdsthebackarm101VirabhadrasanaIII
1-Learningtobalance:Supportingthehands118
ropeAsana
VariationPageNo.
AdhoMukhaSvanasanaPrasaritaPadottanasana
12-Releasingtheneck:Partnerpullsthetrapeziusmuscles4322-Passiveextensionofthespine:Wallropearoundfront53groins6-Creatingspaceinthepelvis:Pullingtheinnergroins141
Tadasana
Tadasana
7-Thighsback,buttocksin:Twooppositepulls11
11-Movingthetrapeziusdown:Shouldertraction15UrdhvaHastasana
4-Extendingtheentirebodyupward:Holdingaceilingrope23UtthitaTrikonasana
12-Ensuringlateralalignment:Backagainstthewall82
22-Stretchingthetoparm:Holdingarope94VirabhadrasanaI
7-Experiencinglightness:Helpersliftthegroins111
10-Stretchingupward:Holdingaceilingrope114VirabhadrasanaII
4b-Aligningthechestabovethepelvis:Backhandholdsawallrope100VirabhadrasanaIII
8-FloatinginVirabhadraIII:Holdingwallropes126Vrksasana
4-Extendingthebodyupward:Holdingaceilingrope28
WallAsana
Variation
PageNo.AdhoMukhaSvanasana
3-Shiftingweighttothelegs:Supportingthepalms32
5-Rootingtheheels:Sittingonthe“dog”368-Sensitizingthebuttocks:Elevatingthefeet39
10-Activatingthefrontthighs:Heelsonblocks’edges4113-Spreadingthefingers:Usingwallandblocks4415-Wriststretch:palmsagainstthewall4618-Stabilizingthearms:Elbowsonblocksorinvertedchair4920-Movingthemiddlebackin:Startingwiththeheadlow5122-Passiveextensionofthespine:Wallropearoundfrontgroins53
Parsvottanasana
1-Shiftingweighttothebackleg:Handsonwall129
3-Anchoringthebackleg:Footagainstthewall132PracticeSequence
143PrasaritaPadottanasana
2-Activatingthethighs:Buttocksagainstthewall137
4-Activatingthelegs:Pressingouterfeetagainstwall/block139Tadasana
13-Aligningthespine:Spineonawalledge18Uttanasana
1-Checkingthesymmetry:Buttocksagainstthewall56
2-Increasingthethighsaction:Backoflegsagainstthewall577-Foldingdeeplyintothepose:Beltaroundbackandlegs628-Creatingmovementintheshoulders:Holdingablockbehind649-Restinginhalf-invertedpose:Backagainstthewall65
UtthitaTrikonasanaVirabhadrasanaI
10a-Activatingthefrontleg:Heelonblock7710b-Stretchingthefrontleg:Soleagainstthewall7812-Ensuringlateralalignment:Backagainstthewall8113-Broadeningthetrunkandrelaxingtheeyes:Facingthewall8314-Extendingthesidesofthetrunk:Fronthandonwall85
16-Activeworkforhyper-extendedknee:Pressingthe88footagainstthewall3-Archingback:Handsagainstthewall1076-Movingthetailbonein:Pubicboneagainstawallcorner110
VirabhadrasanaII
2-Squaringthefrontleg:Supportingthekneewithablock97
4a-Activatingthebackarm:Backpalmagainstthewall99VirabhadrasanaIII
1-Learningtobalance:Supportingthehands1172-Horizontalalignment:Supportingthepelviswithachair1199-RestorativeVirabhadraIII:Handsonwall,backlegonstool127
Wall(cont.)Asana
VariationPageNo.Vrksasana
2-Increasingthemovementofthehipjoint:Backagainstthewall26
3-Wideningthepelvis:Facingthewall27
WeightsAsana
Variation
PageNo.UtthitaTrikonasana
18-Turningthechest:Upperhandholdsweight90
Index2:ListingbyAsanaNamesandSpecificActions
AsanaNameAsana
PageNo.
AdhoMukhaSvanasana
29-54
Parsvottanasana
128-135
PrasaritaPadottanasana
136-142
Tadasana
4-18
UrdhvaHastasana
19-23
Uttanasana
55-66
UtthitaTrikonasana
67-94
VirabhadrasanaI
103-115
VirabhadrasanaII
95-102
VirabhadrasanaIII
116-127
Vrksasana
24-28
ArmsandChest
ActionsAction
Asana
PageNo.
ArmsbehindthebackArmsstretchedupBeltAroundtheforearmsBracingthetopchestEnteringfromVimanasanaFacingthewall,fingersonwall
Facingthewall,palmsonblocks
HoldingwallropesHoldingabeltattachedtothebackleg
Holdingaropewiththebackhand
Lifting&openingthechestVirabhadrasanaIII
124
VirabhadrasanaII
102
UrdhvaHastasana
21Tadasana
17VirabhadrasanaI
105
VirabhadrasanaI
107
UrdhvaHastasana
22VirabhadrasanaIII
126
VirabhadrasanaIII
125
VirabhadrasanaII
100
VirabhadrasanaII102
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157
ArmsandChest
Actions(cont.)
Action
Asana
PageNo.
Movingthetrapeziusdown(shouldertraction)
Stretchingthetoparm
StretchingthetoparmStretchingthebackarmUsingonearmforstretchingtheother
Tadasana
15
UtthitaTrikonasana
94
VirabhadrasanaII
99
UrdhvaHastasana
20
Armsand
Shoulders
Actions
Action
Asana
PageNo.
ActivatingthearmsandShoulders
ArmsbehindthebackHoldingablockPullingthetrapeziusStartingwithforearmsonthefloor
StartingwiththeheadlowTurningthearmsTurningthepalmsTurningthepalmback
TurningthepalmbackAdhoMukhaSvanasana
42
UtthitaTrikonasana
93
Uttanasana
63
AdhoMukhaSvanasana
43
AdhoMukhaSvanasana
50
AdhoMukhaSvanasana
51
AdhoMukhaSvanasana
42
AdhoMukhaSvanasana
47
UtthitaTrikonasana
92
FeetandLegs
ActionsAction
Asana
PageNo.
ActivatingthebacklegBackfootagainstthewallBeltpullingthebacklegBeltunderbackfoot
ActivatingthefeetActivatingthefeetActivatingthefrontleg
LiftingthefootontheheelHeelonblockActivatingthekneesActivatingthethighsAligningthefeetUsingareferencelineforalignment
Anchoringthefeetusingwallandblock
AnchoringthelegswithabeltBackfootagainstthewallBackoflegsagainstwallBendingthekneetoformasquareBeltonthighofbacklegSupportingthefrontkneewithabeltSupportingthebentlegwithachair
UtthitaTrikonasana
69
UtthitaTrikonasana
69
UtthitaTrikonasana
71
71
UtthitaTrikonasana
70
Tadasana
5
UtthitaTrikonasana
68
76
UtthitaTrikonasana
76
UtthitaTrikonasana
77
Tadasana
6
Tadasana
7
UtthitaTrikonasana
68PrasaritaPadottanasana
139PrasaritaPadottanasana
138Parsvottanasana
132Uttanasana
57
VirabhadrasanaI
106
VirabhadrasanaII
96
VirabhadrasanaII
98
FeetandLegs
Actions(cont.)
Action
Asana
PageNo.
Supportingthebentlegwithachair
GeneralElevatingthefeetStandingonaslantedsurfaceTurningthelegsout
EnteringUtthitaTrikonasanafromUtthita
ParsvakonasanaTurningthefrontfootmorethan900
TwobeltsontheupperthighsVirabhadrasanaI
VirabhadrasanaI
109
Tadasana
4
AdhoMukhaSvanasana
39
Uttanasana
59
UtthitaTrikonasana
75UtthitaTrikonasana
74UtthitaTrikonasana
73
Palms&Fingers
ActionsAction
Asana
PageNo.
Relievingwristpain-palmsonaslant
Spreadingthefingersandpalms
TurningthepalmsWriststretch-Palmsagainstthewall
AdhoMukhaSvanasana
45
AdhoMukhaSvanasana
44
AdhoMukhaSvanasana
47
AdhoMukhaSvanasana
46
Hyperextendedknees-correcting
Action
Asana
PageNo.
Activeworkforhyper-extendedknee
Supportingtheshinofthefrontleg
UtthitaTrikonasana
88
UtthitaTrikonasana
89
PelvisandLegs
Actions
Action
Asana
PageNo.
AnchoringthelegswithabeltBacktothewallBeltaroundfeetandpelvisBeltloopedaroundthestandinglegandpelvis
ButtocksagainstthewallMovingthepubicbonetoawallcorner
Openingthepelvis
BackagainstthewallBackagainstthewallBentlegagainstthewallDiagonallegalignmentFacingthewallFacingthewall
PartnerpullingbackPrasaritaPadottanasana
138PrasaritaPadottanasana
137Uttanasana
61VirabhadrasanaIII
122Uttanasana
56VirabhadrasanaI
110
Vrksasana
26UtthitaTrikonasana
81Vrksasana
25UtthitaTrikonasana
79Vrksasana
27UtthitaTrikonasana
83
Parsvottanasana134
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PelvisandLegs
Actions(cont.)
Action
Asana
PageNo.
PartnerpullingthebacklegPartnerpullingthefrontgroinswitharope
SupportingthebackheelSupportingthefrontgroinsonachair
Supportingthefrontgroinsonachair
TwohelpersliftthegroinsWallropetosupportthepelvisUtthitaTrikonasana
72
PrasaritaPadottanasana
141
VirabhadrasanaI
108
Parsvottanasana
131
VirabhadrasanaI
111
AdhoMukhaSvanasana
54
Restorative
ActionsAction
Asana
PageNo.
BacksupportedonawallHeadsupportRestorativeVirabhadrasanaIII
Supportingthecrownofthehead
Supportingthecrownofthehead
Uttanasana
65
AdhoMukhaSvanasana
52
VirabhadrasanaIII
127
Uttanasana
66
Stretching
ActionsAction
Asana
PageNo.
StretchingwithaceilingropeSupportingthepalmsToparmholdingaceilingorawallrope
Vrksasana
28
AdhoMukhaSvanasana
32
UtthitaTrikonasana
94
TrunkandUpper
BodyActionsAction
Asana
PageNo.
BeltaroundtheelbowsHoldingablockHoldingaceilingropeHoldingthearmsbehindthebackMaintainingLengthAlongtheSidesoftheTrunk
PullingthefrontgroinofthefrontlegPullingthefrontgroinwhilestabilizingthebackleg
FronthandonwallTophandholdingaweightUsingachairVirabhadrasanaI
112
VirabhadrasanaI
113
VirabhadrasanaI
114
VirabhadrasanaI
115
UtthitaTrikonasana
84
UtthitaTrikonasana
UtthitaTrikonasana
86
UtthitaTrikonasana
87
UtthitaTrikonasana
85
UtthitaTrikonasana
90
UtthitaTrikonasana
91
TurningAction
AsanaPageNo.
SidewaysEnteringbysteppingback
VirabhadrasanaI
104
161
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