Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

7

Chapter

Selected āsanas for integrating the aims and principles

Selected asanas̄ Selected āsanas

Selected asanas̄ Selected āsanas

3. Maintaining the neutral pelvic position lift your
   chest and raise your arms horizontally in line
   with your shoulder girdle, with the palms facing
   the floor.


4. Keeping your trunk upright and in line turn
   your left foot on its heel 15° inwards, and your
   right leg 90° outwards: lifting the front foot,
   
   turn it 45° on its heel, lifting the heel, turn it
   45° on the ball of the foot; in this way the line
   of the right foot is crossing the center of the
   arch of the left foot.


5. Stretch your left leg firmly; keeping the big toe
   on the floor, press the outer edge of the foot on
   the floor.


6. Move the front of the left thigh backwards.


7. Keeping the right big toe on the floor, and the
   right outer ankle lifted, move your right thigh

upwards and turn it out until its center, the right

kneecap, and the toes are pointing in the same

direction.

8. Moving the outer side of your upper right thigh
   
   into the hip socket, the right hip to the left
   and forwards, and lengthening your right trunk
   side, and turning the right side ribs slightly
   forwards, bend your trunk sideways to the
   right as you exhale.


9. Hold your right hand above the ankle; only if
   you can maintain the correct alignment, bring
   the fingertips or the palm to the floor beside
   your outer heel.


10. Stretch the left arm up in line with the shoulder
    girdle, with the palm facing forwards.


11. The shoulder blades move away from the head
    slightly.


12. Keep your head in line with your spine; keep
    your neck and throat comfortable.

Being in the posture: basic work

1. Lift your left inner arch and ankle.


2. Keep your right big toe on the floor when you
   lift your inner arch and ankle.


3. Lift your outer ankle when you turn your right
   thigh further out to maintain the center of the
   thigh, the kneecap, and the toes in the same
   direction.


4. If your right knee is hyperextended, slightly
   relax from full extension.


5. Maintaining the right upper thigh and hip
   towards the left and forwards and your spine
   lengthened, lift your left hip, and turn your
   abdomen and chest to the left; the trunk and
   head are in the plane of the legs.


6. Lift your shoulder girdle away from the right
   arm, your left shoulder away from the sternum
   and the thoracic spine, and the left arm away
   from the left shoulder.


7. Both arms are in line with the shoulder girdle;
   the head is in line with the spine so that the
   throat and neck are comfortable.


8. Breathe naturally.

Figure 7.5