Props for Yoga: A Guide to Iyengar Yoga Practice with Props Volume 1

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.


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.


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


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.


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.


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

é

ê

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.


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


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.


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.


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.


Thiscouldbeasecondstep;theslantingblocksareusefulforpeoplewithsensitiveorpainfulwrists,becausetheydecreasetheloadonthehandsandthemovementrequiredinthewrist.Theslantedsurfacehelpstopressthepalmsinordertoliftthebody.Thebeltontheelbows(optional)helpstostabilizethearms.


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


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


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


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


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


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

PropsforYogaChapter1Index1

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



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


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


137Uttanasana

61VirabhadrasanaIII

122Uttanasana

56VirabhadrasanaI

110

Vrksasana


81Vrksasana


79Vrksasana


83

Parsvottanasana134


PelvisandLegs

Actions(cont.)

Action

Asana

PageNo.

PartnerpullingthebacklegPartnerpullingthefrontgroinswitharope

SupportingthebackheelSupportingthefrontgroinsonachair

Supportingthefrontgroinsonachair

TwohelpersliftthegroinsWallropetosupportthepelvisUtthitaTrikonasana

72


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


Documents

Props for Yoga: A Guide to Iyengar Yoga Practice with Props Volume 1