Selected aSelected asanas̄̄sanas Selected aSelected āsanas̄sanas
- Adjust your head so that the neck and throat are
comfortable. - Breathe naturally.
Being in the posture: refined work- Keep your feet and legs strong; keeping the
heels centered, lift them slightly; this gives a
subtle lengthening of the Achilles tendons. - Coordinate the inward movement of the lower
abdomen with lengthening between your lower
lumbar spine and sacrum. - Slightly internally rotate your thighs so that the
outer thighs are moving towards the floor. - Synchronize the actions of points 2 and 3
with adjusting your head on the upper cervical
spine so that the whole spine is a continuous
arch. - Slightly relax from the full stretch of your
elbows to be active in all flexor and extensor
muscles; maintain the external rotation of your
arms to get a backwards and downwards action
of your shoulders. - Maintaining the action of point 2, move your
upper thoracic vertebrae inwards to lift your
upper sternum and upper front ribs further. - Slightly lengthen the back of your head away
from your upper neck. - Feel the continuous, strong and flexible arch
from your toes to the crown of your head.
Finishing the posture
Hold for 5–10 breaths. Keeping the buttocks firm,
bring your knees onto the floor, release your feet.
With an exhalation move the front of your body
towards the back and come back to four-point
kneeling.
Alternatively you can bend your elbows and lie on
your front; rest there for a few breaths.Suggestions for modifications using
props
• Support the back of the feet and the ankle
joints with a rolled mat (Figure 7.81).
• Support the groin with a bolster.Figure 7.81Figure 7.82Figure 7.83