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

5. Keep your right foot balanced between inner
   and outer ankle, the right knee bent towards
   the right little toe.


6. Feel the center of gravity inside your pelvis.


7. From this center lengthen backwards into the
   left leg and to the front into the arms; at the
   same time shift your weight forwards, lift your
   left foot off the floor, and straighten your right
   leg, so that you stay balanced in this center.


8. Lift the right inner and outer ankle, stretch the
   right leg, pull the kneecap upwards; the inner
   and outer thigh are equally active.


9. Lift your inner left thigh higher.


10. Adjust your pelvis horizontally; bring your left
    leg, trunk, and arms in a horizontal line; raise your
    head as long as the neck is comfortable.

Being in the posture: basic work

1. Maintain the balance between the right inner
   
   and outer ankle.


2. Keep the right leg firm; both hips are at the
   same height.


3. Maintain the balanced stretch of the left leg
   backwards and the trunk and arms forwards.


4. Adjust your head so that the neck is gently stretched.


5. Feel the continuous stretch from your left heel
   to the fingertips.


6. Breathe naturally.

Being in the posture: refined work

1. Move your shoulder blades in; turn your arms in
   your shoulder joints to bring your little fingers slightly
   closer together; this helps to move the arms higher.


2. Maintaining a subtle length from the upper
   
   neck to the back of the head, raise your head to
   look towards your thumbs.


3. Slightly pulling your lower abdomen inwards,
   move the front of your left thigh towards the back;
   the left toes remain pointing towards the floor.


4. Move your left leg away from the hip and
   slightly higher.


5. Turn your left hip away from the sacrum; move
   your left inner upper thigh upwards.

Finishing the posture

With an exhalation bend your right knee, come back

to Vīrabhadrāsana I, straighten the right leg, and turn

to the center. Relax your arms if necessary. Repeat

on the left side. After finishing both sides come back

to Tā āsana; stay there calmly for a few breaths.

Suggestions for modifications using props

Rest your hands or your hands and your lifted foot

on a support. This helps to get the alignment and

the adjustments with greater precision.

Variations

•    Four-point kneeling    with    one arm and one

leg lifted is a very helpful preparation for

Vīrabhadrāsana III (see Chapter 6, exercise 1.14).

•    Holding    the arms    to  the sides   in  line    with    the 

shoulder girdle helps you to balance.

•    If you cannot  stretch the leg on  which   you are 

standing,   slightly    bend    the knee.   Maintain    the 

correct alignment, with the kneecap pointing

in exactly the same direction as the toes and

moving upwards.

11. Parivtta Triko āsana (Figure 7.26)

Meaning of the āsana and its name

Parivtta means turned around, trikoa is the triangle.

In this āsana the trunk is turned on a solid, triangle-

shaped base. The core is the rotation of the spine in

a clear alignment.

Getting into the posture

1. Stand in Tā āsana.


2. Walk your feet one leg length apart.


3. Stretch your arms to the sides in line with the
   shoulder girdle.


4. Turn the right foot and leg 90° outwards, the
   left foot and leg 45–60° inwards, and your
   pelvis and trunk 90° to the right; the left heel is
   
   in line with the right foot; in both legs the front
   of the thighs, the kneecaps, and the toes are
   pointing into the same direction.


5. Keep your left leg firm; press the outer edge of
   the foot on the floor.