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

Finishing the posture

Stay    for  5–10   breaths.    Maintain    the lifting;    bring   your

head to the center; release the arms; with an inha-

lation release the rotation. Straighten your right leg,

the kneecap and the toes facing towards the ceiling.

Repeat with the left leg bent. After finishing both sides

sit upright with both legs straight for a few breaths.

22. Utthita Marcyāsana (Figure 7.78)

Meaning of the āsana and its name

This    is   a   variation  of   Marīcyāsana III, explained

above. It helps to lift the spine, if this is difficult

in the sitting variation. As this posture is standing,

the base is particularly firm and strong. The hands

on the wall make the arms a strong lever for turning

the spine and ribs.

Getting into the posture

1. Place a stool at mid-thigh height against a
   wall.


2. If necessary adjust the height with a brick or
   book on the stool or stand on the item if the
   stool is too high.


3. Stand in Tā āsana facing the stool, with the wall
   on your right side.


4. Keeping your left leg vertical and firm, put your
   right foot on the stool, with the foot parallel to
   the wall.


5. Turn to the right, towards the wall.


6. Bend your left elbow, and put it on your right
   outer thigh.


7. Put both palms on the wall.


8. Press your right hand into the wall to rotate
   your trunk to the right.

Being in the posture: basic work

1. Keep your left leg straight and firm; press
   your right heel into the stool, to lift your spine
   further.


2. Your left elbow is resisting the right thigh.


3. Press your hands into the wall.


4. Lift further with inhalation.


5. Maintaining this lifting, turn as you exhale.


6. Lift your sternum and the back of your head.


7. Breathe naturally.

Being in the posture: refined work

1. Slightly lifting the back of your head further,
   feel the lifting of your upper chest.


2. Relax your neck and throat.


3. Turn your head to the right as long as the neck
   and throat are relaxed; hold for 3–5 breaths.


4. Turn your head to the left as long as the neck
   Figure 7.78 and throat are relaxed; hold for 3–5 breaths.