Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

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