Introduction
performance of the instructions is very individual
and depends on experience and awareness. It is like
a faceted crystal. When the crystal is turned in the
sun, it shines differently depending on the angle, but
stays the same crystal. An instruction is not a dogma.
Recommendations for how long to hold the āsanas
are average times, but may vary according to individ-
ual needs. Particularly for beginners it is helpful to
hold for a shorter time and perform the āsanas twice
to improve understanding.
While working in an āsana basic stability must be
maintained; this relates to the calmness described
above. In Yoga-Sūtra II.46 it is described as follows:
“sthira sukham āsanam – āsana is perfect firmness of
body, steadiness of intelligence and benevolence of
spirit” (Iyengar 2002b, p. 157). As an example of basic
stability, we used the neutral lumbopelvic position
extensively in Chapter 6. This position is important and
helps to protect the spine in many lifting, bending, and
twisting actions in the āsanas. Depending on the posture
it needs to be adjusted differently. Where there is lum-
bar lordosis, it is important to tilt the pelvis backwards
and lengthen the back of the pelvis. Where there is a
flatter lower back it may be necessary to tilt forward.
Both cases also need countermovements to achieve the
optimal balance. For different asanas different areas are ̄
relevant for this basic stability; for example, the feet,
hips, shoulder blades, or cervical spine. There are no
asanas for isolated work on a special area, for example ̄
the pelvic floor, although the pelvic floor is strength-
ened through the correct performance of each asana. ̄
As there are so many āsanas and variations, this work
integrates the pelvic floor in many different ways.
From all these considerations we can see that the
following points are essential for yoga as therapeutic
exercise:
• Selecting the program for practice according
to the aims that need to be improved:
mobility, strength, stamina, relaxation, balance,
coordination, synchronization, and breathing.
• The quality of practice can be improved and
adjusted in many individual conditions by
applying the principles of mindfulness, variety
of exercise approaches, economical practice,
precision, and finetuning.
• Mindfulness particularly supports the
therapeutic effects, as it allows patients to
practice in an appropriate way.• Certain exercises for certain pathologies are not
prescribed in this approach.
• Programs are selected in order to achieve
certain aims, keeping in mind the diagnosis and
contraindications.
• The selected program not only improves the
condition, but also helps patients to understand
why their health problems have occurred and
learn how to avoid these causes in the future.
For example, common low-back pains may
be relieved through exercises relaxing the
area and building up a balanced activity of the
trunk muscles. Mindful practice, improving
awareness, leads to understanding and therefore
avoiding the causes of the low-back pain.
In general the introductory āsanas or introductory
versions have been selected from among all the
āsanas. Abilities learned from the basic exercises are
integrated into more complex tasks when practicing
āsanas. A further criterion for selection is variety:
• to cover all positions: standing, sitting, lying,
inverted, balanced
• to include activity and relaxation
• to cover firmness in a centered position,
movements of bending forwards, backwards,
side-bending, and rotation.
At the end of this chapter, after all the āsana descrip-
tions, hints will be given on how to combine basic
exercises and āsanas and how to sequence āsanas.
The basic exercises 1.4, 1.11, 1.13, 1.15, 3.2, 3.3,
3.4, 4.6, 4.11 and 8.5 (see Chapter 6) are prepa-
rations or easier versions of classical āsanas not
explained in this book. For the full āsana, see Iyengar
(2001) and Mehta et al (1990).
When learning the āsanas we strongly recommend
that you work under the guidance of a qualified
yoga teacher. Personal learning from a teacher is the
traditional approach. The oldest yoga textbooks, the
Upaniads, were first learned by heart from a personal
teacher (see Chapter 1). This book is for your own
additional practice. Regular practice in addition to
learning from a teacher is essential to improve ability.
To practice the āsanas with this book, a good method
is to work in small groups. One person reads the
instructions, while the other practices. If there are
three of you, the third can observe. Interchanging
the roles is a very good learning process.Introduction