Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

Selected aSelected asanas̄̄sanas Selected aSelected āsanas̄sanas

6. Gently pull the area below your navel inwards
   and towards your upper lumbar spine; feel the
   effect of this on your lumbar spine.


7. Move your upper thoracic vertebrae inwards to
   lift your sternum and upper front ribs.


8. If you have moved your head backwards, relax
   the head extension a tiny bit by moving the back
   of the head slightly away from the neck.


9. Relax your face.


10. Breathe naturally and subtly.

Finishing the posture

Hold the posture for 2–3 breaths in the beginning;

increase to 5–10 breaths with practice.

Bring your head in line with your spine. With an

inhalation straighten your right knee, and turn your

pelvis and trunk to the center, feet parallel. If neces-

sary, relax your arms.

Repeat on the left side. After finishing both sides

come back to Tā āsana, and stay calm for a few

breaths.

Suggestions for modifications using props

•    Hold   a   brick   between your    upper   shin    bone    and a

wall or pillar; this keeps your bent knee well aligned

throughout all adjustments. Hold your hands on

your hips and your thumbs on your middle sacrum

to encourage the slight inwards and downwards

movement of the sacrum (Figure 7.24).

•    If you cannot  bring   the rear    heel    onto    the floor,  

rest it on a rolled mat; gradually decrease the

height of the roll.

Variations

•    Keep   your    head    in  line    with    your    spine.

•    Hold   your    hands   on  your    hips,   with    your    

thumbs on your middle sacrum (Figure 7.24).

•    Use    less    distance    for your    feet,   about   one leg 

length.

10. Vrabhadrāsana III (Figure 7.25)

Meaning of the āsana and its name

Vīrabhadrāsana III is the third of the three āsanas

dedicated to the powerful hero Vīrabhadra of ancient

Indian mythology. It is performed with strength

while at the same time being centered and relaxed.

Vīrabhadrāsana III develops strength and balance

while moving. It teaches coordination and the syn-

chronization of movements and calms the mind.

Getting into the posture

1. Stand in Tā āsana.


2. Go into Vīrabhadrāsana I to the right.


3. With an exhalation, bend forwards to bring your
   trunk close to the right thigh; move the upper
   right thigh into the hip joint.


4. Turn your left leg further inwards so that the
   heel is coming off the floor and the middle of
   the thigh, the kneecap, and the toes are facing
   Figure 7.24 the floor.

Figure 7.25