Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

(Jacob Rumans) #1
7

Chapter
Selected āsanas for integrating the aims and principles

Selected asanas̄ Selected āsanas
Selected asanas̄ Selected āsanas


  1. Move both shoulder blades inwards.

  2. Move the upper thoracic vertebrae inwards.

  3. Feel the spiral movement throughout your spine
    around its axis, from the bottom to the top.

  4. Keeping your sternum and the back of your
    head lifted, turn your head to the left for a few
    breaths; keep your eyes soft; feel the effect of
    this counterrotation on your spine and ribs.


Finishing the posture
Hold the posture for 5–10 breaths. Stay well lifted;
bring your head to the center first; with an exha-
lation turn back to the center. Release the arms;
straighten your legs. Repeat on the left side.

Suggestions for modifications using
props
• Put a belt loop around the left upper arm; hold
the belt with your right hand.
• Tie a belt around the middle of your bent legs
to help holding the knees together.
• Sit on a chair (see Chapter 6, exercise 2.8).


  1. U̅ rdhva Mukha Śvānāsana
    (Figure 7.80)


Meaning of the āsana and its name
U̅ rdhva means upwards, mukha is the face or mouth,
and śvāna is a dog. The posture is evocative of a dog

stretching itself with its head upwards. It is a balanced
back-bending of the whole spine; the lumbar lordo-
sis has to be controlled; the thoracic spine is moved
inwards; and the feet and arms are strengthened.

Getting into the posture


  1. Start in the four-point kneeling position, the
    feet pointing backwards, the thighs and arms
    perpendicular, the hands shoulder width
    apart, and the knees and feet hip width
    apart.

  2. Move the hands about one hand’s length
    forwards, depending on your proportions.

  3. Keep your head in line with your spine; breathe
    normally.

  4. Adjust the neutral lumbopelvic position; pull
    your lower abdomen inwards and upwards.

  5. Maintaining the action of point 4, lift your

    knees off the floor to straighten your legs,
    contracting your buttocks; at the same time
    move your chest forwards in between your
    arms; synchronize the movement of your chest
    and your legs.

  6. Externally rotate your arms; slightly relax from
    full extension of the elbows; lift your side and
    upper ribs.

  7. Have only the palms and the backs of the feet
    and toes on the floor.

  8. Lengthen from your neck into the back of
    your head; further lifting your upper ribs and
    upper sternum, bend your head backwards as
    far as the throat and neck are comfortable.

  9. Look upwards.


Being in the posture: basic work


  1. Keep your feet firm, with the ankles, shin
    bones, and thighs lifted.

  2. Contract the buttocks; pull your lower abdomen
    inwards and upwards to lengthen and strengthen
    the lumbar spine.

  3. Move your shoulder blades inwards and down.

  4. Lift your side and front upper ribs and your
    Figure 7.80 sternum.

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