Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

(Jacob Rumans) #1

Selected aSelected asanas̄̄sanas Selected aSelected āsanas̄sanas


Getting into the posture


  1. Stand in Tā āsana.

  2. Tie a belt around the right foot so that the
    buckle is in the middle of the sole of the foot;
    hold the other end of the belt with both hands.

  3. Stand on your left foot, with your toes pointing
    forwards, the left leg straight.

  4. The right foot is one foot length back, the toes
    flat on the floor, the heel off the floor.

  5. Elevate both arms above the head, the elbows
    shoulder width and bent; both hands are holding
    the belt.
    6. Maintaining a neutral lumbopelvic position and
    both hips in the same plane, lift your right foot
    off the floor, bending the right knee.
    7. As long as you can maintain this pelvic position,
    your thorax lifted and an even arch of your
    spine, gradually bring your right leg more
    backwards, your right foot higher; “climb” with
    your hands on the belt downwards to make it
    shorter.


Being in the posture: basic work


  1. Balance on the left foot, keeping the leg
    straight.

  2. Maintain sufficient length between the lumbar
    area and the back of the pelvis, and move the
    lower abdomen slightly inwards and upwards.

  3. Lift your chest.

  4. As long as you can maintain the length between
    the lumbar area and the pelvis and you are
    comfortable in the lumbar area, climb with
    your hands further down the belt, move your
    right leg higher and your foot slightly further
    backwards.

  5. Breathe naturally.


Being in the posture: refined work


  1. Slightly tilt your pelvis forwards, and move
    your trunk forwards so that you can maintain
    the length between the lower lumbar spine and
    the sacrum.

  2. Keeping the hips in one plane, further lift
    your right leg and move the right foot further
    backwards.

  3. Gently pull your lower abdomen inwards and
    upwards so that the back of your spine gets a
    good lengthening.

  4. As long as your pelvis is not rotating and your
    whole back is smooth and comfortable, climb
    with your hands down the belt and lift your right
    leg higher.

  5. Feel the lifting of your front and side ribs as you
    inhale, and the lifting of your central chest as
    you exhale.


Figure 7.88
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