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

5. Move both shoulder blades inwards.


6. Move the upper thoracic vertebrae inwards.


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


8. 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).

24. 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.