7
Chapter
Selected āsanas for integrating the aims and principles
Selected asanas̄ Selected āsanas
Selected asanas̄ Selected āsanas
- If you want to practice deep relaxation, stay up
to 10 minutes; close your eyes, breathe evenly
and quietly, be aware of your chest and your
abdomen; if necessary adjust the support so
that you can relax these areas.
- For this version you may like to support each leg
with an extra pillow.
- Breathe evenly and quietly.
- To come back, slowly open your eyes, bring
your thighs parallel, the soles of your feet on the
floor, slightly adjust your pelvis to be relaxed in
the abdomen and lower back.
- Turn to one side, whichever you prefer; from
there come up to sitting; straighten your legs so
that the backs of your knees stay soft; stay calm
for a few breaths.
Adho Mukha Sukhāsana
- Sit in Sukhāsana, the left lower leg in front first.
- Keeping your buttocks on the floor, and
maintaining enough length of your abdomen and
front chest, walk your hands forwards to reach
a comfortable forward-bending position; for
deeper relaxation use a support for your head
(Figure 7.5 9 ).
- Stay for 5–10 breaths, feeling the relaxation in
your back.
- From there move the trunk over your right leg
for 5–10 breaths, then over your left leg for 5–10
breaths; feel the relaxation particularly in your
middle back.
- Come back to the center; support yourself
by walking your hands back to sit upright in
Sukhāsana.
6. Change your crossed legs; repeat points 2–5.
7. If you need more support, use one or two
bolsters underneath your abdomen and chest,
an additional folded blanket underneath
the forehead, one or two folded blankets
underneath your buttocks, or rest your
forehead and folded arms on a chair
(Figure 7.60).
17. Vrāsana (Figure 7.61)
Meaning of the āsana and its name
Vīra is a hero. Vīrāsana is sitting upright on a
firm, solid basis. It develops flexibility in stability,
concentration, and calmness.
Getting into the posture
- Kneel with the thighs perpendicular, knees
together, feet the width of your pelvis apart,
the toes pointing backwards.
- Slightly bend forwards; place your flat fingers on
your calves, the fingertips touching the back of
your knees.
- Gently pull the calves away from the knees and
outwards while lowering your pelvis on the floor
between your feet.
- Remove your hands from the calves.
- Place your hands on your thighs; sit upright
Figure 7.59 (Figure 7.61).
Figure 7.60