2019-02-01_Australian_Yoga_Journal

5 UTKATASANA

Chair Pose

By using a dowel, you’ll be able to remain in this pose

a little longer with less effort in your legs, tractioning

your spine as you pull down on the dowel.

Stand in Mountain Pose with your feet apart, about the

width of one of your own feet. Centre the dowel

between your legs and move it onto an incline so that

it reaches about 20cm back on the mat. Move your

hands up the dowel, with one hand higher than the

other, until they are just below its highest point and

your arms are straight. (If you have tight shoulders,

bend your elbows slightly.) Holding firmly onto the

dowel, move your sit bones back and down as if you

are about to sit in a chair. Your breastbone may touch

the dowel as you traction your spine. Your pubic bone

may also touch the dowel, but do not force this by

tucking your tailbone or shortening the front body. Pull

down on the dowel to create lift in your spine and

lightness in your legs. Move forward and back a little

until you find the optimal support of the dowel. Do not

try to keep your knees over your ankles! Practicing this

pose is like skiing down a mountain—your knees need

to move forward for your chest to be able to lift. Hold

for 5–7 breaths. Switch your hands. Hold for another

5–7 breaths.

6 PASASANA

Noose Pose

The dowel allows for more space in your abdomen
while you still retain some of the effort and rotation of this
pose. Support at your heels is helpful if you have tight
calves, weak hip flexors or ankle muscles, or limited
range of motion in your ankles.

Place your block on the mat and the dowel behind it,
across the width of the mat. Stand in front of the block,
facing away from it, with your feet separated by the width
of your foot. Bend your knees and flex forward, chest
parallel to the floor, and place your hands on the floor.
Rest both heels on the block. Lift your torso and sit on your
heels. Reach back with both hands and pick up the dowel.
Bring the dowel behind your lumbar area just above your
pelvis, and hold it with both hands widely spaced. Rotate
your trunk to the right. Keep your gaze straight ahead.
Crook your left elbow under and around the dowel and
rotate your trunk farther to the right to assist with putting
your left hand either on your left knee, your right knee, or
your outer right calf. Keep your gaze forward and lengthen
your spine. Imagine turning your bladder to the left as you
turn your heart to the right. On an exhalation, wrap your^65

february/march 2019

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left back ribs around to the right and press your right hand firmly into the

dowel. Hold for 5 breaths. Lift up and bring the dowel back to its starting

position; switch sides.