7
Chapter
Selected āsanas for integrating the aims and principles
Selected asanas̄ Selected āsanas
Selected asanas̄ Selected āsanas
- Bend both knees slightly.
- Keeping the heels on the support, fully stretch
the right knee to lift the right hip for a side-
bending action to the left.
- To get a stronger side-bending, side-bend your
head towards the left arm.
- Hold for 3 breaths.
- Come back to the center by bending the right
knee again and repeat on the other side.
- Perform both sides 2–3 times.
- Come back to the posture shown in Figure
7.40, but put the back of the feet on the floor.
Rotation (Figure 7.48)
- Perform the dog pose with the heels on the
floor or on a support.
2. Keep your legs and hips firm; the hips are at the
same height throughout the exercise.
3. Bend your right elbow one-third towards the
floor and turn your head to the left until you
have reached the optimal rotation.
4. Hold for 3 breaths.
5. Stretch your right arm and repeat on the other side.
6. Practice both sides 2–3 times.
7. Come back to the posture shown in Figure
7.40, but put the back of the feet on the floor.
15. Bakāsana (Figure 7.4 9 )
Meaning of the āsana and its name
Baka is a crane. The posture balancing on the hands
is reminiscent of a bird supported on its legs.
Figure 7.47
Figure 7.48
Figure 7.49
