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

Being in the posture: basic work

1. Keep the left foot perpendicular, the left toes
   pointing towards the ceiling.


2. Keeping your left calf on the floor, slightly
   internally rotate the left leg; this helps to keep
   the weight centered.


3. Keep both buttocks evenly on the floor.


4. To bring the central line of your trunk in line
   with the left leg, slightly turn your abdomen
   towards your left.


5. With inhalation lengthen from your groin to your
   upper ribs.


6. With exhalation release forwards further, both
   arms stretched forwards evenly.


7. Breathe naturally.

Being in the posture: refined work

1. The inner left thigh is slightly moving towards
   the floor.


2. The right sitting bone is moving towards the
   floor.


3. Slightly move your abdomen inwards and
   lengthen it gently.


4. Lengthen both sides of your chest evenly with
   inhalation.


5. Lengthen the central line of your chest with
   exhalation.


6. Adjust the position of your hands according to
   this lengthening.


7. The sternum is resting on your left thigh, sliding
   a little further towards the foot.


8. Rest your forehead on the shin bone so that the
   neck is relaxed.

Finishing the posture

Stay 5–10 breaths. Lengthen the front of your

trunk; raise your head. With an inhalation raise

your trunk; if necessary, take support from your

hands on the floor. Bring your right foot forwards,

the sole of the foot on the floor beside the left

knee, the right knee facing towards the ceiling.

Straighten your right leg so that the kneecap and

the toes are facing towards the ceiling. Repeat with

the left leg bent.

Suggestions for modifications using

props

•    Place  a   thin    folded  blanket underneath  the 

buttock of the straight leg side.

Figure 7.67

Figure 7.69

Figure 7.68