Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

Selected aSelected asanas̄̄sanas Selected aSelected āsanas̄sanas

6. With an exhalation bend forwards from your hips
   and turn your trunk from your hips to bring your
   left hand beside the right outer heel on the floor or
   on a brick or on the lower leg above the outer ankle.


7. The left arm, the shoulder girdle, and the right
   arm are in one line, together with the head in
   the plane of the front leg.


8. Turn your spine from the bottom to the top.

Being in the posture: basic work

1. If the left leg is not turned inwards enough,
   slightly lift your left heel and move it outwards as
   far as necessary, then bring it back to the floor.


2. Keep the left leg firm, press the outer edge of the
   foot on the floor, and keep the knee straight.


3. As long as you can maintain this firmness in the
   left leg, turn from your pelvis; turn your ribs and
   your shoulders to the right, so that your left ear
   is in line with your right big toe.
   4. Feel the length of your spine.
   5. Keep your head in line with your spine; shift it
   slightly backwards.
   6. Turn your head, and look towards your right thumb.
   7. Breathe naturally.

Being in the posture: refined work

1. Lift your left inner arch; from there lift and
   strengthen the whole left leg.


2. Suck the left kneecap into the left thigh; move
   the front and inner left thigh backwards.


3. Lengthen and turn one segment of your spine after
   the other; this is supported by moving the hips closer
   together and the left upper outer thigh inwards.


4. Lengthen the front of your trunk.


5. Gently turn your abdomen and your diaphragm.


6. Move your left shoulder blade away from your
   
   spine; this may be supported by moving the left
   hand on the floor or with the brick to the right,
   several centimeters away from the right foot,
   then move this shoulder blade inwards.


7. Extend your right arm further up as if starting
   the stretch from your upper sternum through
   your right upper ribs and clavicle.


8. Feel the turning of your head starting from your
   upper thoracic vertebrae, maintaining a subtle
   length into the back of your head.


9. Let your breath be subtle and steady.

Finishing the posture

With an inhalation come up with your trunk, with

the arms to the sides in line with your shoulder

girdle. Turn to the center and keep your feet par-

allel. If necessary relax your arms for a moment.

Repeat on the left side. After finishing both sides

come back to Tā āsana, and stay there calmly for

a few breaths.

Suggestions for modifications

using props

•    Rest   the lower   hand    on  a   brick   or  chair,  with    

the upper hand on the lower back.

Figure 7.26