7
Chapter
Selected āsanas for integrating the aims and principles
Selected asanas̄ Selected āsanas
Selected asanas̄ Selected āsanas
Being in the posture: basic work
- Press the outer edges of the soles of your feet
together to activate the outer thighs towards
your hips; this helps release the inner thighs
from the groin to the knees.
- Balance your pelvis between tilting backwards
and forwards so that your spine is lifting with
ease.
- Slightly pull your lower abdomen inwards and
upwards while you lift your chest and move it
slightly forwards between your arms; adjust the
arms and the hold of the hands on the feet so
that this is possible.
- Relax your shoulders.
- Bring your head in line with your spine.
- Breathe naturally.
Being in the posture: refined work
- Slightly move the centers of your inner arches
away from each other; feel your knees coming
closer towards the floor.
- Relax the area of your groin and your inner
thighs to bring the knees further down.
- Feel your sitting bones moving slightly apart with
an inhalation.
- With an exhalation slightly pull your lower
abdomen inwards and upwards and the center of
your pelvic floor upwards; feel your trunk lifting
and your legs letting go towards the floor.
- Maintaining the neutral lumbopelvic position
lift your upper chest while moving your
shoulder blades into the back of the thorax.
Finishing the posture
Stay for 5–10 breaths in the posture. With increasing
practice you can stay up to several minutes; this is a
very beneficial posture for the whole pelvic area.
To come back, move both feet one foot length
forwards; bring your knees together, slide your heels
away to straighten your legs, the heels touching the
floor exactly in the center, the feet pointing towards
the ceiling. Stay there calmly for a few breaths.
Suggestions for modifications using
props
• Sit on a folded blanket or on a brick, to gain
enough height so that the neutral pelvic
position is easier to adjust and to maintain.
• Sit close to a wall; put a long pillow or a rolled
blanket or mat between your spine and the
wall; the back of your pelvis and the area
between your shoulder blades is touching the
pillow (Figure 7.72).
• Support the bent legs with folded blankets or
pillows (Figure 7.72).
Figure 7.72