Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

Selected aSelected asanas̄̄sanas Selected aSelected āsanas̄sanas

Being in the posture: refined work

1. Shift some more weight into the right heel to
   enhance the movement of the right upper thigh
   into the hip joint.


2. Balance the inner and outer ankle and the right
   inner and outer arch; lengthen from the center
   of your right arch into the toes; the toes remain
   on the floor.


3. Balance between hyperextension and minimal
   flexion of your right knee.


4. Lift your right outer ankle; turn the right
   thigh outwards, to move your right upper
   outer thigh forwards, and your left front thigh
   backward.


5. Move your tailbone and middle buttocks
   inwards.


6. Very gently pull your lower abdomen inward;
   feel how this initiates the lengthening of your
   spine.


7. Slightly rotate one vertebra after the other, like
   an inner spiral movement.


8. Move your shoulder blades into the thorax and
   and shift your head backwards.


9. Keeping the head in line with your spine turn
   the head towards the ceiling as long as the neck
   and throat are comfortable.


10. Stretch your left arm up further; keep it firm
    and calm.


11. With your right eye look at your left
    thumb.

Finishing the posture

Stay in the posture for 5–10 breaths.

Be strong in your left leg; press the outer edge of

your left foot onto the floor; move the right knee

and thigh upwards, extending the left arm away

from the shoulder girdle, keeping the right middle

ribs slightly turned forwards, the arms in line with

the shoulders; come back as you inhale. Bring your

feet parallel and repeat on the left side. After finish-

ing both sides come back to Tā āsana; stay calm for

a few breaths.

Suggestions for modifications using props

•    Practice   with    your    back    close   to  a   wall    to  check   

the alignment; the hip of the externally rotated

leg touches the wall.

•    Rest   your    lower   hand    on  a   brick,  chair,  or  table

depending on your flexibility. If you are less

flexible, this enables you to grasp the essence of

the āsana, and to perform it correctly. For flexible

individuals it may improve their performance of

the āsana, if they lose correct alignment when they

put their lower hand on the floor (Figure 7.6).

•    Raise  the forefoot    of  the externally  rotated leg;    rest

it on a brick or a rolled mat or towel (Figure 7.6).

4. Vrabhadrāsana II (Figure 7.7)

Meaning of the āsana and its name

Vīrabhadra was a powerful hero in ancient Indian

mythology. This asana is the second of a series of three ̄

āsanas dedicated to him (Vīrabhadrāsana I, II, and III).

It is performed with strength and at the same time is

relaxed.

Getting into the posture

1. Stand in Tā āsana.


2. Walk your feet one leg length plus one foot
   length apart; adjust the distance so that you feel
   stable and well stretched.

Figure 7.6