Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

Selected aSelected asanas̄̄sanas Selected aSelected āsanas̄sanas

inwards; feel the release in the upper lumbar and

lower thoracic area.

9. The heels are moving more and more towards
   the floor, inner arches and inner ankles lifted,
   outer arches and outer ankles lifted; toes are well
   stretched.


10. If the heels are on the floor, balance the weight
    between the back part of the balls of the feet
    and the front part of the heels.


11. With practice you can increase the time you
    stay in the posture.

Finishing the posture

With an exhalation come down to four-point kneel-

ing; put the back of the feet on the floor, the toes

pointing backwards. Bring your pelvis as close as is

comfortable for the knees towards your heels. Bend

forwards, and rest your forehead on the floor or on

your hands or lower arms (see Chapter 6, Figure

6.16). Stay calm for a few breaths.

Suggestions for modifications using

props

•    Hands  on  bricks  (Figure 7.44): grip a brick with

each hand, preferably with the thumbs around

the inner border, index and middle fingers

around the front, ring and little fingers around

the outer border of the bricks. The pushing off

the floor is achieved by gripping the bricks and

pushing them into the floor. All other previous

instructions can be followed.

•    Hanging    in  a   rope    or  belt    (Figure 7.45): fix

a rope or a belt on a handle of an open door,

using both sides of the handle; the handle must

be higher than your pelvis. Adjust the length of

the rope so that it fits your angle of your dog

pose. Put the rope exactly into your groins.

You can perform any instruction given for the

work in the posture and relax and be calm at the

same time. Resting the head on a brick or firm

pillow makes the posture even more calming.

Variations

Side-bending (Figures 7.46 and 7.47)

1. Perform dog pose with heels on the floor or on
   a support, according to how far you can stretch
   the backs of the legs.

Figure 7.44

Figure 7.45

Figure 7.46