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.

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

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

10.Activatingthearms:Beltaroundforearms

11.Movingthetrapeziusdown:Shouldertraction

12.Sensitizingthetopchest:Beltaroundchest

13.Aligningthespine:Spineonawalledge

UrdhvaHastasana191.Stretchingthesides:Onearmstretchestheother

202.Activatingthearms:Beltaroundforearms,block

21betweenpalms3.Extendingthearmpits:Facingthewall,palmsonblocks224.Extendingtheentirebodyupward:Holdingaceilingrope23

Vrksasana

OpeningthePelvis

241.Movingthefemurheadin:Bentlegagainstthewall252.Increasingthemovementofthehipjoint:Backagainstthewall263.Wideningthepelvis:Facingthewall

StretchingUp

4.Extendingthebodyupward:Holdingaceilingrope28AdhoMukhaSvanasana

29AboutAdhoMukhaSvanasana

GeneralStructureofthePose

291.Findingthedistancebetweenfeetandpalms

302.Ensuringsymmetry:Usingamiddleline

RaisingthePalms

323.Shiftingweighttothelegs:Supportingthepalms

32WorkingwithaPartner

344.Stretchingbackandup:Partnerpullsbackwardwithbelt345.Rootingtheheels:Sittingonthe“dog”

366.Movinginthesacrum:“Twodogs”

377.Actionandcounter-action:Partnerpushesagainst

38backgroinsVLiftingtheFeet

8.Sensitizingthebuttocks:Elevatingthefeet

9.Liftingtheentirepose:Feetandpalmsonblocks40

10.Activatingthefrontthighs:Heelsonblocks’edges41

UtthitaTrikonasana

67AboutUtthitaTrikonasana

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

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

9.Activatingthefrontleg:Liftingthetoemounds76

10a.Activatingthefrontleg:Heelonblock

10b.Stretchingthefrontleg:Soleagainstthewall78

Uttanasana

AboutUttanasana

OpeningthePelvis

11.Openingthegroins:Diagonalalignment

12.Ensuringlateralalignment:Backagainstthewall81

13.Broadeningthetrunkandrelaxingtheeyes:

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

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

22:Stretchingthetoparm:Holdingarope

VirabhadrasanaIII

116VirabhadrasanaII

BendingtheKneetoFormaSquare951.Squaringthefrontleg:Beltfromkneetobackleg962.Squaringthefrontleg:Supportingthekneewithablock973.Reducingmusculareffort:Restingthebuttockonachair98

StretchingtheBackArm

994a.Activatingthebackarm:Backpalmagainstthewall994b.Aligningthechestabovethepelvis:Backhandholds100awallrope5.Aligningthechestabovethepelvis:Partnerholdsthebackarm1011.Learningtobalance:Supportingthehands

2.Horizontalalignment:Supportingthepelvis

withachair3.Aligningtheback(lifted)leg:Handsonblocks

4.Compactingthestandingleg:Beltfromfoottopelvis122

5.Learningtostretchhorizontally:Enteringfrom123

UrdhvaHastasana6.Openingthechest:Armsbehindtheback

7.Stabilizingthepose:Beltonbackleg

8.FloatinginVirabhadraIII:Holdingwallropes

9.RestorativeVirabhadraIII:Handsonwall,back127

legonstool

Parsvottanasana

128LiftingandOpeningtheChest

6.Liftingthechest:Holdingablock

102VirabhadrasanaI

AboutVirabhadrasanaI

1031.Shiftingweighttothebackleg:Handsonwall

1292.Pelvisalignment:Supportingthefrontgroinson

achair3.Anchoringthebackleg:Footagainstthewall

1324.Intensifiedforwardbend:Handscatchingthe

backknee5.Stabilizingthepelvis:Pullingthefrontgroins

withbelt6.Openingtheshoulders:HandsinGomukhasana

TurningSideways

1031a.Learningthesidewaysorientation:Enteringbysteppingback1041b.Turningsideways:EnteringfromVimanasana

1052.Openingthechest:Beltattachedtothebackleg

1063.Archingback:Handsagainstthewall

1074.Activatingthebackleg:Supportingtheheel

1085.Reducingmusculareffort:Frontthighrestsonchair1096.Movingthetailbonein:Pubicboneagainstawallcorner1107.Experiencinglightness:Helpersliftthegroins

UpperBody

1128.Activatingthearms:Beltaroundtheelbows

1129.Activatingthearms:Holdingablock

11310.Stretchingupward:Holdingaceilingrope

11411.Movingthethoracicvertebraein:Armsbehindtheback115

PrasaritaPadottanasana

1.Insuringsymmetry:Usingfloorlines1362.Activatingthethighs:Buttocksagainstthewall

1373.Activatingthelegs:Bracingtheouterankles

138withabelt4.Activatingthelegs:Pressingouterfeetagainst

139wall/block5.Whentheheaddoesnotreachthefloor:Tilting

140thepelvisforward

1416.Creatingspaceinthepelvis:Pullingtheinnergroins1427.Intensifyingthedownwardstretch:Standingonblocks

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

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.

Enjoyyourpractice!Ifyouhaveanycommentsorfeedback…I’dlovetohearit.Pleasewritetomeat:eyal@theiyengaryoga.com

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!

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.

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.

Learntomovetheouterligamentsofthekneesbackwards,inordertobalancetheinwardrotationoftheupperthighsandtocorrect‘knockedknees’.

Afterliftingthekneecaps,movethembackintothekneesandopenthebackoftheknees.

Variation3Activatingthethighs:Blockbetweenthighsblock

Standwithyourlegsslightlyspread,placeablockverticallybetweenthethighsandpressthelegsagainstit.Movethefeetclosertoeachother,untilthepressureoftheblockonthethighsisequalallalongitscontactsurface.

Rolltheupperthighsinward,asifyouaretryingtomovetheblockbackward.

Simultaneously,extendthebuttockmusclesdown,movethetailboneinandtowardtheblock,asifyoutrytomovetheblockforward.

Movethefrontthighsbackward.

Youcanalsokeeptheblockinbetweenthethighsasabove,andtightenabeltaroundthethighs.

Effects

Helpstolearntheinwardrotationofthethighs.Pressingagainsttheblockcreatescompactnessinthelegswithoutshrinkingtheinnerspace;thishasadeeporganiceffectinthelowerabdomen.

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.

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’.

Observe:isthecontentofthefrontthighsmorepronouncedthanthatofthebackthighs?Imagineyoumovethecontentofthefrontthighsback,tofillthebackofthethighs.

TadasanaPropsVariation72ropes

2helpersThighsback,buttocksin:Twooppositepulls

Thisvariationproducesasimilareffecttothepreviousonebutwithadifferentmethod.

StandinTadasanaandhaveonehelperstandbehindandtheotherinfrontofyou.

Thefronthelperwrapsabeltaroundthemiddleofyourbuttocks;therearhelperwrapsabeltaroundyourfrontalupperthighs.

Thentherearhelperpullsthefrontthighsbackward,whilethefronthelperpullsthemidbuttocksforward.

Thesetwooppositepullsshouldbebalanced.

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

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.

Workthearmsagainstthebelttomovetheshoulderbladesinwhilerollingthetopshouldersdownwardandtheoutershouldersbackward.

Movetheshouldersdown,andatthesametimeliftthebonesoftheupperarms(humerus)intotheshoulders.

TadasanaVariation11Movingthetrapeziusdown:ShouldertractionProps

andabelt(or2belts)

Wraparope(orabelt)aroundyourshoulderbladesandunderthearmpits.Holdtheropewithitsknotinfrontofyouå.åç

Throwtheknotoveryourheadtothebacksothattheropeisplacedontopofyourshouldersneartheneck.

Nowcatchtheknotbehindyourbackandpulldown,whileliftingthechestupç.

Youcanuseabelttointensifythestretching(andtofreethearms):Loopabeltthroughtherope(orfirstbelt)andtieitaroundyourheels.Note:Fortallpeople,thisbeltmustbealongone!Ageneralremark:

Ifyoudonothavealongbeltyoucanformonebyconnectingtworegularbelts.

Bendthekneesslightlyandtightenthebelté.Makesuretheropeisplacedsymmetricallyneartheneck(ontheinnertrapezius)Thenstraightenthelegsagainstthepullofthebeltè.

éTips

Oncefreedomintheneckisfelt,learntogetthiseffectwithoutthebelt.Remindyourselfduringyourdailyactivitiestosoftenthetrapeziusandmoveitdown.

Effects

Placingthebeltontheheelspullstheshouldersbackanddownwithoutemployingthehands.Thisenablesdoingotherasanaswhilemaintainingthisshouldertraction.

Variation11(cont.)Movingthetrapeziusdown:Shouldertraction

Thereisanother,slightlybetterwaytoplacetherope,butthisrequiresthehelpofanotherperson.Photosê,ëandídemonstratehowthisisdone.

Oncetheropeisset,youcancatchtheknotandpulldown.

Usingabelt,likeinèyoucanfreethearmsanduseyourheelstostretchthebelt.ThenyoucanliftthearmsuptoUrdhvaHastasanaìorUrdhvaBaddhanguliyasana.ê

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.

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.

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

Effects

Stretchingeachsideseparatelyclarifiestheroleofthearmsinliftingandextendingthesidesofthebody.

UrdhvaHastasanaPropsVariation2beltblockActivatingthearms:Beltaroundforearms,blockbetweenpalms

Placeabeltaroundthemid-forearmsortheelbows,tightenittoshoulderwidthandthenholdablockbetweenthepalms.

Pressontheblocksandstretchthearmsup.å

Effects:thecombinationoftheblockandbelthelpstostrengthenandstabilizethearms.Thebeltisespeciallyusefulforpeoplewhofindithardtostraightentheelbows.

Now,trytodothesamewithoutabelt:å

Effects

pressingthepalmsagainsttheblock(withoutgraspingit)activatesandstrengthensthearms.

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.

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.

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).

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.

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

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.

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).

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.

Thebeltcanalsobeplacedsimplyaroundthefrontgroins;however,theshownvariationhastheadvantageofcreatingcompactnessinthepelviswhilemovingtheinnergroinsbackandturningthethighsinward.

Variation4(cont.)Stretchingbackandup:PartnerpullsbackwardwithbeltBeltaroundthighs,partnerpullsbackward:Placethebeltaroundthetopfrontthighsandpullitbackandup.åEffects

Thepullintensifiesthewideningandexpansionofthebackofthethighs.Thedirectionofthepullanditsintensityclarifythestrongthighactionrequiredinthispose.

Adjustingthekneewithabelt:

Standbehindthestudentandplaceabeltaroundhis/herrightleg,justabovetheknee.ç

Observethemovementoftheknee.Gentlymanipulatethepullsoastoequalizethemotionbackwardofthetwosidesoftheknee.

Now,gentlyreleasethepullfromtherightlegwhilethestudentmaintainstheactionoftherightleg.

Repeatthesameontheleftleg.å

Cautions

Donotplacethestraponthekneecapitself.Skipthisvariationifthestudenthashyperextendedkneesorifthereisanysensitivityintheknee.

Effects

Pullingthelowerthighshelpstorealizehowmuchthekneescanmoveback.Itopenswellthebackoftheknees.Thepartnercanprovidefeedbacktothestudentonapartofthebodythatcannotberegularlyseen.

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.

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?

Togetastrongereffectyoucanelevatethefeetevenhigher.Forexample,youcanusefourblocks,alowstoolçoraninvertedchairé:

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.

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.

ActivatingtheArmsandShouldersAdhoMukhaSvanasanaVariation11AdhoMukhaSvanasanaisquiteauniqueposeinthattheworkofboththearmsandthelegsisequallyimportant.YoushouldworkthelegslikeinTadasanaandworkthearmslikeinAdhoMukhaVrksasana(handstand).PropspartnerWideningtheshouldergirdle:PartnerhelpstoturnthearmsTheupperarmsshouldrotateso

thatthebicepsmusclesareturningoutside(awayfromthecenterofthebody)andthetricepsare

turninginside(towardthehead).Itisimportanttoanchorthethumbandthespacebetweenthethumbandtheindexfinger,otherwisetheturningoftheupperarmswilllifttheinnerpartofthepalmsandthebaseoftheposewillweaken.

Workingwithapartnercanclarifythisaction(instructionforthepartner):

Carefullyplaceyourtoemoundsonthethumbsidesofthepalmsofthepractitionerå.

Nowholdthearmsofthepractitionerandgentlyturntheminthedesireddirection.(see

explanationabove)ç.HoldforawhileandthenreleaseEffects

Turningtheupperarmscreateswidthintheshouldergirdleandhelpstoreleasetheneck.Comparethespacebetweentheshouldersintheabovetwophotos.Inåtherearelongwrinklesinthepractitioner’sshirt;thesewrinklesalmostdisappearinçduetothewideningoftheshouldergirdleandtheupperchest.

andallowthepractitionertodotheturningactiononhisown.AdhoMukhaSvanasanaVariation12Releasingtheneck:PartnerpullsthetrapeziusmusclesPropsbeltorrope

partnerEarlierinthischapter(see

Variation11ofTadasanaonpage17)weexplainedhowtoplacearopeontheshouldergirdleandhookabeltinordertogettrapeziustraction.ThesamecanbedoneinAdhoMukhaSvanasana.

Arrangetherope(orthebelt)asexplainedinTadasana.

belt)asexplainedinTadasana.Entertheposeandhaveapartnerpulltheropeforyouå.

Ifnohelperisavailable,itispossibletouseawallhookforthispurposeç.

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

commoncomplaintinourera.Peoplesufferingfromthisproblemoftenavoidthedogpose.Butinmanycases,supportingthecarpals(‘theheelsofthepalms’)onaraisedplatformpreventsthistypeofpain.

Placeyourcarpalbonesonaslantå,suchthattheweightisshiftedtothefingermounds.

isshiftedtothefingermounds.

Ifnoslantisavailablefoldamattotherequiredheightandplaceitunderyourcarpalsç.

AnotherusefulposeforcorrectingminorwristinjuryisPadaHastasana:é

Placethepalmsunderthefeet.Movetheminuntiltherootofeachpalmisunderthetoesandpressthebigtoesonthethumbsideofthecorrespondingpalm.Liftthelowerarmstocreatespaceinthewrists.

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.

Usethebeltforlearning,butdonotdevelopdependencyonit.Learntomovetheouterelbowsin,andtolengthentheinnerupperarmsup,evenwithoutthebelt.

AdhoMukhaSvanasanaVariation18Stabilizingthearms:ElbowsonblocksorinvertedchairPropsProps2blocksbeltorachair

Forthehyperextendedtype,theinnerarmsbecometoolong.Supportingtheforearmshelpstolimittheexcessiveextensionofthebiceps,tobalanceitwiththecontractionofthetricepsandtoregisterthecorrectarmsensationinthepose.Youcansupporttheelbowswithtwoblocksåorwithaninvertedchair.

Ifapartnerisavailable,heorshecantilttheblockstofitunderthelowerarmsç;thisimprovesthesupport.

Usinganinvertedchairforthepalmshasanadditionaladvantage:theforearmscanbesupportedonthechair’slegsé.

MovingOnwiththePoseOncetheactionsofthelegsandarmsareestablished,onecanworkoncorrectactivationofthespineandtheshouldersinthepose.Theshoulderbladesshouldmovedeeplyintothebodyandthespineshouldbeconcavedtowardthelegs.Herearetwowaystoimprovetheworkoftheshouldersandshoulderblades.

AdhoMukhaSvanasanaVariation19PropshelperMovingtheshoulderbladesin:Startingwithforearmsonthefloor

Dependingonthewidthofyourshoulders,useablockortwo.Separatethethumbsfromtheindexfingersandholdtheblocksinbetweenthepalms.Makesurethepalmsareshoulderwidthapartå.

åEffects

Withtheforearmsonthefloor,itiseasiertodrawtheshoulderbladesin;thepositionoftheshoulderbladesshouldthenbemaintainedasonestraightensthe

positionoftheshoulderbladesshouldthenbemaintainedasonestraightensthearms.

Placetheforearmsonfloor(likePinchaMayurasanapreparation),concavethebackandmovetheshoulderbladesdeepin.

Liftthebuttocksupandstepin.

Now,withoutlettingtheshoulderbladesmoveout,straightenthearmsç.

Straightenyourarmsbymovingsimultaneouslybackwardandupward(notfirstupandthenback).

AdhoMukhaSvanasanaVariation20

Movingthemiddlebackin:Startingwiththeheadlow

Kneelonthefloornexttothewall;placethefingersagainstthewallandtheheadonthefloor.

Note:AvoidpushingthePropswallblanket

Effects

Withtheheadonthefloor,youcandrawtheshoulderbladesinandopenthechest;thiscanbemaintainedwhenstraighteningthelegs.

shoulderstoomuchinanattempttoputtheforeheadonthefloor;ifneeded-useafoldedblankettosupporttheheadå.

Withoutliftingthehead,straightenthekneesandpresstheheelsdownç.

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.

Effects

Thesupportfortheheadreducesthemusculareffort,relaxesthebrainandenablesalongerstayintheposewithlesseffort.

Prepareasupporttofillthatgap–itcanbeablockå,abolster,afoldedblanket,oranycombinationthereof.

Dotheposeagainwiththetoppartoftheforehead(hairline)restingonthesupport.

Youcanalsouseaslightlyhighersupportandplacetheentireforehead(hairlinetoeyebrows)onitç.

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)

rope(orbelt)

wallhook(ordoorhandle)

bolsterblocksblanket(optional)

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.

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).

Uttanasanaremindsmeofawaterfall,thelegsbeingthecliffsfromwhichthetrunkisflowingdownlikewater–makethelegsstrongandtallandthetrunksoftandflowing!

CAUTIONS

Ifyouhavespinaldiscdisorder,practiceonlytheconcavebackphaseofthepose.

Womeninadvancedpregnancyshouldalsopracticeonlytheconcavebackphaseofthepose

LegsandPelvisHerearesomevariationstostrengthenthelegs,improvetheflexibilityandtocreatedifferenteffectsinthelowerpartofthebody.UttanasanaVariation1Checkingthesymmetry:Buttocksagainstthewall

Standwithyourbacktothewall,about40cm(15inches)awayfromit.Tomakesurethatbothfeetareatthesamedistancefromthewall,placetwoblocksbetweenthewallandthefeet.

Propswall2blocks(optional)

Leanbackuntilthebuttockstouchthewall.Bendforewordandpullthefleshofthebuttocksupandsidewaysuntilthebuttockbonesarepressedwellagainstthewallå.

PlaceyourfingertipsonthefloorandextendforwardThen,releasethebackdownwardandbendintothepose.

Holdtheanklesanduseyourarmstoextendthetrunkfurtherdown

andmoveitclosertothelegsç.

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.

Bendingintotheposewithheelsagainstthewallischallenging–topreventrollingforwardyoumusttightenandpressthefrontthighsstronglyback(intothewall.)

Ifyoustillrollforward,supportthehandswithblocks(notshown).Variation3Stabilizingthelegs:Leaningoverthebackrestofachairchair

Foldthechairandleanitsbackrestagainstthefrontgroins.Adjusttheheightbytiltingthechairtothedesiredangle.

Bendforward,holdthelegsofthechair,concavethebackandlookforwardå.

Now,exhaleandbendintothepose;placeyourforeheadonthechairç.

Tallerpractitionersneedtoholdthechairatasteeperangleé.å

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.

Softenthetoesandletthembenddown,thiswillinduceadownwardmovementinthetrunk.

Rollthebuttocksforwarduntilthelegsarevertical.UttanasanaVariation6Compactlegs:BeltaroundfeetandpelvisPropsProps

longbeltbelt

2blocksbandage(optional)

Entertheposeandloopabeltaroundtheheelsandthepelvis.

Bendyourkneesslightlyandtightenthebeltå.

Now,slowlyliftthebuttocksandstraightenthelegsagainsttheresistanceofthebeltç.

Adjustthelengthofthebeltuntilyoufeelitsresistancewhenstraighteningthelegs.

Spreadtheinnerlegsouttostretchthebelt.Lifttheinnerankles,theinnerkneesandhittheinnerthighsout.

Concavetheback,placeyourpalmsonblocksandlookforwardç.

Now,maintainingthelengthinthefrontbody,benddownintotheposeé.

Tomovethesacrumfurtherin,placearolledbandagebetweenthebeltandthesacrumè.

Effects

Thebeltpressesthelegsandcreatescompactnessinthelegsandthepelvis.Thesacrumboneandthefemurheadsaredrawnintothepelvis.Thisstimulatestheorgansofthepelvis,includingthereproductiveorgans.Thebonesofthelegsworkagainstresistancewhichisbeneficialforpreservingbonedensity.

çéè

61PropsforYogaChapter1UttanasanaUttanasanaVariation7

Foldingdeeplyintothepose:BeltaroundbackandlegsProps

beltwallchairorstool

Thisisanadvancedvariationforflexiblepeoplewhowishtobenddeeperintothepose.

Placeachairaboutonemeter(3feet)awayfromthewall.

Leanwithyourbuttocksonthewallandbendforwardwithbentknees.

Bringthetrunkascloseaspossibletothelegsandtightenabeltaroundthecentralbackandthelegså.

Nowliftthebuttocksalongthewalltostraightenthelegs.

Movethetrunkawayfromthewall,concavetheback,lookforwardandplaceyourpalmsonthechair.

Extendthechestforwardandmovethethoracicdorsalspinedeepinç.

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.

UttanasanaVariation8(cont.)Creatingmovementintheshoulders:HoldingablockbehindTocheckthesymmetryoftheshoulders:

Starttheaboveposebystandinginfrontofthewallaboutonemeter(3feet)awayfromit,holdingtheblockbehindyourback.

BendintoUttanasanaandmovethearmstowardthewall.

Keeprollingandstretchingthearmsuntilyoutouchthewallwiththeblock(adjustyourdistancefromthewallifnecessary).

Checkthattheleftandrightsidesoftheblockreachthewallatthesametimeé.

Askapartnertocheckthatyourarmsareparalleltothecentrallineofyourbody.

Ifyoudiscoverunevenness,correctit,releasetheposeandthendoitagain.Thiswillhelpyoucorrectasymmetriesintheshouldermovement.

Ifyourshouldersarestiff,useawoodenplankinsteadofablock.Holdtheplankatshoulderwidth,palmsfacingyourbackè.Witharmsheldfurtherapartonegetsmoremovementintheshoulders.

Anotheroptionistoplaceabeltaroundtheelbowstokeepthemshoulderwidthapart.Workthearmsagainstthebelt.

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.

UttanasanaVariation10Relaxingthebrain:TopoftheHeadonblockProps2blocks

blanket(optional)

Bendintotheposeandplaceåthecrownoftheheadontopofoneortwoblocks.Arrangetheblocksaccordingtoyourheightandflexibility.

Note:thecorrectheightisreachedwhenyoufeeltheheadsupportedwithoutanycompressionoftheneck.Useablankettofinetunetheheightifnecessary.

Checkthatyoureyesarelookingbackward,paralleltothefloor.

Effects

Supportingthetopoftheheadrelaxesthebrain.Ithasa‘Sirsasanaeffect’.Itteacheshowtopositiontheheadverticallyandallowsforstayinglongerintheposewithreducedeffort,enhancingthephysiologicalandmentaleffectsofthepose.

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.

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

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.

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.

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.

Whenturningthefrontlegout,presstheinnerfoottothefloorandturnthefrontanklein.

UtthitaTrikonasanaVariation8Kneeturnedout;buttockturnedin:EnteringfromUtthitaParsvakonasanaPropsbelt

Todotheposeontherightside:GotoUtthitaParsvakonasanaå.Effects

Whenthelegisbentitismucheasiertoturnitoutandtorollthebuttockin.ThiscanbemaintainedwhenstraighteningthelegtoTrikonasoana.

Presstheouterrightkneeagainstthearmandslowlystraightentherightlegç.

KeepturningthekneeoutandstraightenthelegscompletelytoUtthitaTrikonasana.

Note:Youdonotactuallyneedtobendthekneetomakeasquare;evenbendinghalfwayhelpstoturntheleg.

ApplicabilityAlllateralstandingposesdonewithlegswideapart.

ActivatingtheFrontLegUtthitaTrikonasanaVariation9

Often,whenstayinginUtthitaTrikonasana,thefrontlegisnotfullystraightanditskneecaptendstodrop.Whenawarenessfadesthelegtendstowobble.Thefollowingvariationshelptoactivatethefrontlegandkeepitstable.

Activatingthefrontleg:LiftingthetoemoundsTodotheposeontherightside:

Raisethetoesandthesoleoftherightfootfromthefloorwhilepressingtheheelagainstthefloor.

Entertheposemaintainingtheliftofthetoesandsoleupå.

Somepeoplefindtheabovevariationdifficultduetopainintheheel.Thispaincanbeavoidedbysupportingtheraisedsoleonaroundedblock(ifavailable)ç.

Youmayalsoplacetheheelonarectangularblockandthetoemoundsagainstawall,asexplainedinthefollowingvariation.

çEffectsRaisingthesoleofthefootactivatestheentireleg.UtthitaTrikonasanaVariation10aActivatingthefrontleg:HeelonblockTodotheposeontherightside:

Putablockflatnexttothewallandpositionanotherblockabout25cm(10inches)awayfromthewall.

Note:Youcanreplacetheblockbyahigherbox,alowstool,orevenaseatofachair,thiswillintensifytheeffect.

Placetherightheelontheflatblockandleanthetoemoundsagainstthewall.

Activatetherightlegbypushingagainsttheblockandthewall.Bendintotheposeandplacetherightpalmonthesecondblockå.

Extendtheleftarmovertheheadandplacethefingertipsonthewall.Usethewalltoturnthechestfromrighttoleftç.

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.

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.

Propsblock

Effects

Thediagonalalignmentopensthegroinsandbroadensthepelvis.Onelearnstomovethebuttockofthefrontlegin,whilemovingthethighofthebacklegbackward.

Nextmovetheleftlegbacksothatitsheelisalignedwiththebackedgeofthemat.Movetheleftfrontthighbackalongwiththeleg.

Thelegsarenowpositioneddiagonallyé.

Pressdowntheinnersideoftherightfootandmovetherightbuttockin;atthesametimepresstheoutersideoftheleftfootdownandmovetheleftthighback,whilekeepingthetailbonetuckedin.é

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

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

Maintaintheseactionsasthepractitionerbendsintothepose.

Afterawhileyoucanslowlyreleaseandallowthepractitionerdotheposeonhis/herown.

Notes:

Donotpulltheropebeforeyouplaceyourfeetonthepractitioner’sthighs.Asalwaysbecautiousandsensitivewhenworkingwithotherpeople.Donotpullandpushtoostrongly;lookatyourpartnertoseehowmuchhe/shecantake.

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

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

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

Effects

Theweightontheupperarmhelpstocreatemovementinthetopshoulderandturnthechest.Peoplewithstiffshoulderscanuseittodevelopmovementintheshouldergirdle.

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.

Learntoturnthebicepsmusclefrominsideoutandthetricepsmusclefromoutsidein.

Boththerightkneecapandtherightbicepsshouldfaceyourrightside.ApplicabilityUtthitaParsvakonasana,ArdhaChandrasana.UtthitaTrikonasanaVariation21Movingtheshouldersback:Armsbehindtheback

InclassicUtthitaTrikonasanathearmsarestretchedalongthesameplaneasthebody.Interlockingthearmsorthefingersbehindthebackmovestheshouldersback.Photoså-êshowdifferentwaysofinterlockingthearms.

êEffects

stretchingthearmsbehindthebackmovestheshouldersbackandthushelpstoopenthechest.

Afterstayingintheposeforafewmomentswitharmsbehindtheback,changetotheregulararmpositionwhileretainingtheopennessintheshouldersandinthechest.

ApplicabilityAllstandingposes.

StretchingtheTopArmStretchingthetoparmhelpstoopenthechestinUtthitaTrikonasana;holdingaropeclarifiesthisaction.UtthitaTrikonasanaVariation22Propsaropeattachedtoaceilingorwallhook

Stretchingthetoparm:HoldingaropeTodotheposeontherightside:

Standunderaropeattachedtotheceilingandholditwithyourlefthand.

Stretchtheleftarmandholdtheropetightly.

Whengoingintothepose,letthepalmslidedowntheropewithoutreleasingthegrip.Thepalmshouldmovewithresistanceinordertokeeptheleftarmstretched.

Usethestretchofthearmtoturnthechestfromrighttoleftå.Afterawhilereleasetheropeandstretchtheleftarmverticallyup.Awallropecanalsobeusedasinç.å

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.

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.

WhenbendingthefrontlegtoVirabhadrasanaII,concentrateonreleasingthebuttockdownratherthanontheforwardmotion.Resistthetendencyofthekneetomoveforward.Infacttheheadoftheshinboneshouldbedrawnbackward;otherwisetheforwardmovementwillshiftexcessiveweighttothefrontleg.

Effects

Theblockstabilizesthefrontlegandhelpsshiftweighttothebackleg.Thishelpstolowerthebuttockandreach900whilekeepingthebacklegfirmonthefloor.Thisvariationalsohelpstocheckthealignmentofthebentleg:thebuttockbone,kneeandheelshouldallbeonthesameverticalplaneoftheblock.

Observethefrontthighandmakesureitisparalleltothefloorandalignedwiththeblock.

ApplicabilityVirabhadrasanaI,UtthitaParsvakonasana.VirabhadrasanaIIVariation3Reducingmusculareffort:RestingthebuttockonachairPropschair

Achaircanbeusedtosupport

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.

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.

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.

AboutVirabhdrasanaIInVirabhadrasanaI,thebodyturns900sideways.Thebacklegistheanchorofthepose;itshouldbestrongandstable.Atthesametime,thetrunkshouldbeliftedupwardandmovedforwardfromitsbase.Theposestretchesthemusclesconnectingthetrunkwiththebackleg.Oftenthesemusclesaretight.

Asaresultthespineispulledbythebacklegandthelowerbackiscompressed.

VirabhadrasanaIpreparesforbackbendsbecauseitextendsthemusclesofthebackleg;onceyougetsufficientlengthinthosecriticalmuscles,yourbackwillbelessvulnerable.B.K.S.IyengarusedtosaymasteringVirabhadraIisakeytounderstandingbackbends.Rememberthatbackbendsareveryhealthyfortheback,providedyoubendfromtherightplace.

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

Keepthefingersonthehipswhenbendingtherightlegtoformasquare.Sensewiththefingersthepositionofthetailbone,thebuttocksandthelumbar.

Thenliftthearmsup,rolltheheadback,lookupandstayintheposeforawhile.

Effects

Inenteringtheposethiswayyoudonotneedtoturnthebodysideways–yourinitialpositionisalreadyfacingtheside;allyouhavetodoistoretainthisorientationwhensteppingback.Thisiseasierthanturningsidewayswithspreadlegs,asrequiredintheclassicpose.Youcanexperiencethefullturningthatisrequiredinthefinalpose.

Note:Inordertoactivatetheheelofthebackleg,youcanuseaplankplacedundertheheelandpressagainstitç.

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.

Useyourlegstoalignthepelvis:pushthelefthipforwardandmovetherightouterthighbackwarduntilthetwoIliumbonesareononeplane,paralleltothewallinfrontofyou.

åPropsbelt

Effects

Thepullofthebelthelpstostraightenthebacklegandtoturnthethighinward.Italsohelpstoarchtheback,openthechestandstretchthearms.

ApplicabilityVirabhadrasanaIII,Parsvottanasana.VirabhadrasanaIVariation3Archingback:Handsagainstthewall

Propswall

foamblock(optional)Todotheposeontherightside:Facethewallandplacethetoesoftherightfootagainstthewall.Effects

Thewallstabilizestheposeandgivesareferenceplane.Ithelpstomovetheshouldersbackandtoliftandturnthechest.Theresistanceofthewallhelpstomovethetailbonein.

Movetheleftlegbackward,keepingthepelvisandthechestalignedinparalleltothewall.

Startbendingtherightlegandplacethefingertipsonthewallinfrontofyou.Makesurethetwohandsareequidistantfromyourcenterline.

Pressyourfingertipsagainstthewalltoliftandturnthechest;rolltheshouldersback,archyourneckandlookupward.

Youcanuseafoamblocktosupportthefrontkneebythewall.

Learntomovethetailboneintothepelvis,liftthelowerabdomenandmovethelumbarspineback(awayfromthewall).

Beforerollingtheheadback,liftyourcheekbonesandbythisaction,liftthesternumfurtherandextendtheneck.Thenrolltheheadandmentallyobservethemiddleofyourback.Softentheeyesandrelaxtheforehead.

Variation4blockorslantingplankActivatingthebackleg:Supportingtheheelorwall

Mostpeoplefinditdifficulttoturnthepelvis900andatthesametimekeepthebackheelheavyonthefloor.Atthelearningstage,pressingtheheelagainstaraisedsurfaceenablesonetoturnthepelviswithoutcompromisingthe

stabilityofthepose(whichoccurswhentheheelisupintheair).Thechoicebetweenblockorslantorwalldependsonhowfardownonecanextendtheheelwhilekeepingthefrontalalignmentofthepelvis.

Todotheposeontherightside:Placetheleftheelontheblockwallåslantç.Steptherightlegforwardandbendintothepose.å

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,

Whenbendingintothepose,thepelvisshouldmoveforwardfromitsbase;thismeansthattheforwardmovementshouldstartfromthetailbone;thespineandthepubicboneshouldmoveforwardandup.Tobetterfeelthepositionofthepubicboneyoucanuseawalledgeorarectangularcolumn.

Effects

thisisachallengingvariation;itreallymakesyoumovethepelvisfromthetailboneandteacheshowmuchthepubicboneshouldmoveforwardandup.Italsoenablesyoutocheckifthepelvisandtheabdomenhavebeensufficientlyrotated.

Standfacingthewalledge(orcolumn);Aligntheinnerrightgroinwiththerightsideofthewall.

Placeablocktosupporttheheeloftheleft(back)leg.

Movetherightlegforwardandtouchthewallwiththeinnerrightleg.Movetheleftlegbackward,stretchitandpresstheheeldownontotheblock.

Bendintothepose,pressingyourinnerrightthighagainsttheouterplaneofthewall,asyouslidealongit.Keepmovingthetailboneforwardsoastotouchthewallwiththeleftsideofthepubicbone.

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.

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.

Imagineyouaredoingtheposeinwaterandthewaterlevelisattheheightofyourfrontgroins.Whenyouentertheposejustlieonthatwaterandimaginethatyourabdomenisfloatingonit.Movetheshouldersbladeinasifyouwishtodipyourchestslightlyinthewater.Extendandliftthetricepsandlookforwardabovethewaterlevel.Withthisimage,evenVirabhadrasanaIIIcanbecomeameditativepose!

Variation1wallchairorpartnerLearningtobalance:Supportingthehands

ThefirstchallengeofVirabhadrasanaIIIistobalanceononefoot.Supportingthehandsonawallisasimplewaytolearntobalance.Italsohelpstostrengthenthestandinglegandstretchtheliftedleg.

DoArdha(half)Uttanasana,placingthefingertipsonthewallatpelvisheight.å

Lifttheleftlegandstretchitstraightback.Theliftshouldoriginateatthehipjoint.Keepbothsidesofthepelvisatthesamelevel.

Rotatetheleftthighfromoutsidein.Broadentheleftgluteus(buttock)muscleawayfromthesacrumandextenditbacktowardstheheel.

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.

èTips

InVirabhadrasanaIIImostofthebodyisnotinthefieldofvision,henceitisdifficulttoassessthealignment.Apartnercancheckyouralignmentandguideyou;forexamplehe/shecanmovetheliftedlegtoitscorrectposition,helpyoutofindthecorrectalignmentofthepelvis,toextendthebuttockoftheliftedlegandsoon.

Variation2chairblankets(optional)Horizontalalignment:SupportingthepelviswithachairwallAchievingandmaintainingthe

alignmentofthepelvisinVirabhadrasanaIIIisagreatchallenge.Supportingthepelvisprovidesstabilityandorientation.

Placethechairwithitsbackresttowardyou,touchingthefrontgroins.

Note:Ifthetopofthebackrestislowerthanyourfrontgroins,putonitoneormoreblanketstomakeithigher.

Leanforwardtorestyourpelvicboneonthebackrestandholdtheseat.

Extendthearmsforward.Lifttheleftlegandextenditbackward.

Youcancombinethisvariationwiththepreviousoneandputthehandsagainstthewallå,orothersuitablesupport.

Note:Tallpeoplemayprefertousethechairinfoldedpositioninordertoincreasetheheightofthesupportç.Ifthechairtendstounfold,tieabeltaroundthelegsofthechairtopreventitfromopeningunderthebodypressure.

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.

éTipsontheBacklegofVirabhadraIII

Liftthebacklegfromthethighandmakeitsankleveryheavy.Focusonthearchofthefoot!Stretchthesolefromthemiddleofthearchforwardtothetoesandbackwardtotheheel.Thiswillkeepthebacklegactive,andwillhelpyoubalance.Aslongasyouarefocusedonthearchofthebackfootyouwillnotloseyourbalance.Notehowtheminuteyourmindwandersawayfromit,balanceislost!

Ifyoufinditdifficulttobalance,usethewalltosupportthebackleg:

StandinArdhaUttanasanawiththepalmsonblocksandyourbacktothewall.

LifttheleftlegtoVirabhadrasanaIIIasdescribedaboveandplaceitsfootagainstthewall.Adjustthedistancefromthewallsuchthatthestandinglegisverticalwhenthebackfootrestsonthewall.

Checkthatthetrunkisparalleltothefloorthenraisetheupperbodyandstretchintotheposeè.

Trytoliftthehandsandstretchthemforward(beplayfulaboutlosingbalance.Learnfromit!)

Usuallypropshelpustodotheposes,butsometimestheycanbeusedtomaketheposeevenharder!Byfailingyoumaylearnmorethanbysucceeding.Attemptingtostretchthearmsforwardclarifiestheactionofthestandingleg:thefrontthighofthestandinglegshouldpushstronglybackwardwhileitsouterthighshouldbetightenedandlifted.Youcanlearntheseactionsevenifyoufailtoholdtheposewiththeliftedlegagainstthewall.

Variation4Compactingthestandingleg:Beltfromfoottopelvis

beltTodotheposeontherightside:

Loopabeltaroundtheheelofthestandinglegandthepelvis.Bendthelegandtightenthebeltå.

Effects

Thebeltcreatescompactnessinthelegandpelvis.Italsohelpstostabilizethestandinglegandmaintainthebalance.

Note:FollowtheinstructionsgivenforVariation6ofUttanasanaonpage61,butplaceonlyaroundtheheeloftherightleg.

EntertheposeFromArdhaUttanasanaasshowninthepreviousvariation.

LifttheleftlegtoVirabhadrasanaIIIç.

çVirabhadrasanaIIIVariation5Learningtostretchhorizontally:EnteringfromUrdhvaHastasanaTodotheposeontherightside:StandinTadasanaandliftthearmstoUrdhvaHastasanaå.Nowsimultaneouslylowerthetrunkandlifttheleftlegç.Untilyourbodyisparalleltotheflooré.åç

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.

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)

éEffects

Thewallhelpstoshiftweighttothebacklegandtofindthecorrectalignmentofthepelvis.Pushingthewallhelpstopressthebackheeldownandtoextendthecalfmuscleofthebackleg.Peoplewhocannotplacethepalmsonthefloorwithstraightfrontlegshoulddotheposeinthismanner(oruseblockstosupportthepalms).

PropsforYogaChapter1Parsvottanasana129Variation1(cont.)Shiftingweighttothebackleg:Handsonwallwall2blocks(optional)

Toensurethatthelegs’spreadingisnotchangedwhileshiftingtotheleftsideyoucanchangetotheleftleginthefollowingway:

Placeyourpalmsnexttotherightfoottomarkitsposition.

Movetherightlegbackwardandjointherightfootwiththeleftone.YouarenowinAdhoMukhaSvanasana.

Steptheleftlegforwardtothelineofthepalms,liftthetrunkandplacethepalmsonthewalltodoontheposeontheleftside.

○Incorrectå

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.

çVariation3Anchoringthebackleg:FootagainstthewallTodotheposeontherightside:Placetheleftheelagainstthewall,steptherightlegforwardå.Bendintotheposewhilepressingtheleftheelagainstthewallç.

Anotherinterestingoptionistoplacethewholeouterfootagainstthewall.Todotheposeontherightside:

Steptherightlegdiagonallyforwardé;theanglebetweenthelineofyourbodyandthewallshouldbeabout200(thisisequivalenttoturningtherightfoot700inward).

Presstheleftouterfoottothefloorandagainstthewallandbendintotheposeè.

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.

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

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.

çPrasaritaPadottanasanaVariation5Whentheheaddoesnotreachthefloor:TiltingthepelvisforwardTherearetwowaystogoaboutit:Passivework:

Togetthesoothingeffectofthesupportedhead,useabolster,ablock,afoldedblanketorevenachairunderthehead.

Overtime,graduallydecreasetheheightoftheheadsupport.

Overtime,graduallydecreasetheheightoftheheadsupport.Activework:

Movethepalmsforwardandrollforwarduntiltheheadreachesthefloor(orafoldedblanketplacedonthefloor).

Topreventthebodyfromrollingforward,pressthepalmsorforearmsonthefloorandtakesomeoftheweightontothearms.

Now,withoutliftingthehead,movethethighsback.Slidetheheadonthefloortowardthelegsinordertoapproachthefinal

PrasaritaPadottanasanaVariation6Creatingspaceinthepelvis:PullingtheinnergroinsPropspartner2ropes(orbelts)

InPrasaritaPadottanasanatheinnerlegsshouldspreadandliftinordertowidenthepelvisandcreatespaceintheorgansofthelowerabdomen.Apartnercanhelptolearntheseactions.

Instructionsforthehelper:

AfterthestudenthasbentforwardtoArdhaPrasaritaPadottanasana(concaveback),placearopearoundeachofthestudent’sgroins.

Placethefirstropeandarrangeitsoastoremainwithouthavingtoholditå.

Thenplacethesecondropeontheothergroin.Nowcatchbothropesandpulldiagonallyupç.

Lookatthestudentandmakesurethatyourpullliftsandwidensbothsidesofthepelvisequally.

Holdtheropesforawhile,thensignalthestudentsthatyouareabouttoreleasetheropesandthendoitslowly.

Note:Thisvariationcanbemoreeffectivewhentwohelperspullintwooppositedirections.

çEffects

Thepullcreatestremendousspaceinthepelvicareaandthisisthefeelingtheposeshouldbringabout.Thepractitionercanthenusehiscellularmemorytomaintainthesamequalityintheclassicpose.Thefirstpartofthisvariation-ArdhaPrasaritaPadottanasana(concaveback)–isrecommendedforpregnantwomen.

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

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

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.

AdhoMukhaSvanasana

21-Relaxingthebrain:Headsupport52

22-Passiveextensionofthespine:Wallropearoundfront53

groins

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

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

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

Parsvottanasana

128-135

136-142

Tadasana

UrdhvaHastasana

Uttanasana

UtthitaTrikonasana

VirabhadrasanaI

103-115

VirabhadrasanaII

95-102

VirabhadrasanaIII

116-127

Vrksasana

ArmsandChest

ActionsAction

PageNo.

ArmsbehindthebackArmsstretchedupBeltAroundtheforearmsBracingthetopchestEnteringfromVimanasanaFacingthewall,fingersonwall

Facingthewall,palmsonblocks

HoldingwallropesHoldingabeltattachedtothebackleg

Holdingaropewiththebackhand

Lifting&openingthechestVirabhadrasanaIII

VirabhadrasanaII

UrdhvaHastasana

21Tadasana

17VirabhadrasanaI

VirabhadrasanaI

UrdhvaHastasana

22VirabhadrasanaIII

VirabhadrasanaIII

VirabhadrasanaII

VirabhadrasanaII102

PropsforYogaChapter1Index1

ArmsandChest

Actions(cont.)

Action

PageNo.

Movingthetrapeziusdown(shouldertraction)

Stretchingthetoparm

StretchingthetoparmStretchingthebackarmUsingonearmforstretchingtheother

Tadasana

UtthitaTrikonasana

VirabhadrasanaII

UrdhvaHastasana

Armsand

Shoulders

Actions

Action

PageNo.

ActivatingthearmsandShoulders

ArmsbehindthebackHoldingablockPullingthetrapeziusStartingwithforearmsonthefloor

StartingwiththeheadlowTurningthearmsTurningthepalmsTurningthepalmback

TurningthepalmbackAdhoMukhaSvanasana

UtthitaTrikonasana

Uttanasana

AdhoMukhaSvanasana

UtthitaTrikonasana

FeetandLegs

ActionsAction

PageNo.

ActivatingthebacklegBackfootagainstthewallBeltpullingthebacklegBeltunderbackfoot

ActivatingthefeetActivatingthefeetActivatingthefrontleg

LiftingthefootontheheelHeelonblockActivatingthekneesActivatingthethighsAligningthefeetUsingareferencelineforalignment

Anchoringthefeetusingwallandblock

AnchoringthelegswithabeltBackfootagainstthewallBackoflegsagainstwallBendingthekneetoformasquareBeltonthighofbacklegSupportingthefrontkneewithabeltSupportingthebentlegwithachair

UtthitaTrikonasana

Tadasana

UtthitaTrikonasana

Tadasana

UtthitaTrikonasana

138Parsvottanasana

132Uttanasana

VirabhadrasanaI

VirabhadrasanaII

FeetandLegs

Actions(cont.)

Action

PageNo.

Supportingthebentlegwithachair

GeneralElevatingthefeetStandingonaslantedsurfaceTurningthelegsout

EnteringUtthitaTrikonasanafromUtthita

ParsvakonasanaTurningthefrontfootmorethan900

TwobeltsontheupperthighsVirabhadrasanaI

VirabhadrasanaI

Tadasana

AdhoMukhaSvanasana

Uttanasana

UtthitaTrikonasana

75UtthitaTrikonasana

Palms&Fingers

ActionsAction

PageNo.

Relievingwristpain-palmsonaslant

Spreadingthefingersandpalms

TurningthepalmsWriststretch-Palmsagainstthewall

AdhoMukhaSvanasana

Hyperextendedknees-correcting

Action

PageNo.

Activeworkforhyper-extendedknee

Supportingtheshinofthefrontleg

UtthitaTrikonasana

PelvisandLegs

Actions

Action

PageNo.

AnchoringthelegswithabeltBacktothewallBeltaroundfeetandpelvisBeltloopedaroundthestandinglegandpelvis

ButtocksagainstthewallMovingthepubicbonetoawallcorner

Openingthepelvis

BackagainstthewallBackagainstthewallBentlegagainstthewallDiagonallegalignmentFacingthewallFacingthewall

PartnerpullingbackPrasaritaPadottanasana

137Uttanasana

61VirabhadrasanaIII

122Uttanasana

56VirabhadrasanaI

Vrksasana

81Vrksasana

79Vrksasana

Parsvottanasana134

PelvisandLegs

Actions(cont.)

Action

PageNo.

PartnerpullingthebacklegPartnerpullingthefrontgroinswitharope

SupportingthebackheelSupportingthefrontgroinsonachair

Supportingthefrontgroinsonachair

TwohelpersliftthegroinsWallropetosupportthepelvisUtthitaTrikonasana

VirabhadrasanaI

Parsvottanasana

VirabhadrasanaI

AdhoMukhaSvanasana

Restorative

ActionsAction

PageNo.

BacksupportedonawallHeadsupportRestorativeVirabhadrasanaIII

Supportingthecrownofthehead

Uttanasana

AdhoMukhaSvanasana

VirabhadrasanaIII

Uttanasana

Stretching

ActionsAction

PageNo.

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

Documents

· .s.n s€61S Working Plans of the PROPS USED FOR IYENGAR YOGA at the Ramamani lyengar Memorial Yoga Institute Pune, India Prepared by François Lozier

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The Art, Science, and Philosophy of Iyengar Yoga€¦ · • YOGA, A GEM FOR WOMEN, Geeta Iyengar • LIGHT ON PRANAYAMA, BKS Iyengar • LIGHT ON THE YOGA SUTRAS OF PATANJALI, BKS

The Art, Science, and Philosophy of Iyengar Yoga · • LIGHT ON THE YOGA SUTRAS OF PATANJALI, BKS Iyengar • TREE OF YOGA, BKS Iyengar • LIGHT ON LIFE, BKS Iyengar Highly recommended

Yoga The Iyengar Way

Yoga Iyengar - Marla Apt › ... › MarlaApt-Props-In-Iyengar-Yoga.pdf · 62 63 Yoga is by definition therapeutic. In the Yoga Sutras of Patañjali, it is stated that: Yoga not only

om body iyengar yoga IYENGAR YOGA - Norfolk … · 39 Continuing the legacy of BKS Iyengar .This is one of the main reasons Iyengar Yoga is so profound .It’s quite remarkable how

One Year Weekend 200 Hour Iyengar Yoga Teacher Training ... › 2 › wp... · Yoga: A Gem for Women by Geeta S. Iyengar Yoga in Action: Preliminary Course by Geeta S. Iyengar Yoga

IYENGAR YOGA ASSOCIATION · IYENGAR YOGA ASSOCIATION OF [ ] 1) TITLE AND NATURE OF THE ASSOCIATION a) The Association shall be called the Iyengar Yoga Association of [ ] hereinafter

yogamagazine.com IYENGAR YOGA€¦ · iyengar yoga bks iyengar iyengar yoga uses the ancient techniques of yoga, as understood and practised over many years by the late yogacharya

1 November Bath Iyengar Yoga CentreAstadala Yogamala Vols I, II, III, IV, V, VI, VII, VIII BKS Iyengar Light on Life BKS Iyengar Iyengar his life and work By Geet Iyengar : Yoga: Gem

Yoga-The Iyengar Way

200 Hr Yoga Alliance Approved- Featuring Iyengar …...Iyengar Yoga who go on to become Certified Iyengar Yoga Teachers Yoga is indeed a subject requiring a lifetime of study and practice

Iyengar Yoga · on body alignment. Iyengar pioneered the use of "props" such as bolsters, benches, blocks, straps and sand bags, which function as aids allowing beginners to experience

NEW Tuesday Morning Yoga - Pronto Marketing · Light on Yoga by B.K.S. Iyengar Yoga: A Gem for Women by Geeta S. Iyengar Yoga in Action: Preliminary Course by Geeta S. Iyengar Yoga

B.K.S. IYENGAR YOGA LIGHT ON YOGA

Research Article Iyengar-Yoga Compared to Exercise as a ... · Iyengar-Yoga over a period of weeks at the intervention center Yoga M unchen GbR in Munich. Iyengar-Yoga is a¨ form

Yoga Iyengar