7
Chapter
Selected āsanas for integrating the aims and principles
Selected asanas̄ Selected āsanas
Selected asanas̄ Selected āsanas
- Move your upper thoracic vertebrae inwards to
lift your sternum further.
- Adjust the position of your head to the
position of optimum comfort for your throat
and neck.
Finishing the posture
Hold for 3–5 breaths. Release the belt to bring your
right foot to the floor slowly. Drop the belt, and
move your arms down to the sides of your body.
Change the belt to the left foot and repeat, standing
on your right foot.
Suggestions for modifications using
props
Hold the belt only with the hand of the lifted leg
side; stretch the other arm forwards horizontally;
and put the hand on a wall to stabilize yourself.
- Adho Mukha Vk āsana (Figure 7.8 9 )
Meaning of the āsana and its name
Adho means downwards, mukha means face, vka
is the tree. Adho Mukha Vkāsana is the down-
ward-facing tree, the full arm balance. Before
starting to practice it the arms and shoulders must
be strong enough. Once this is achieved, the pos-
ture builds up strength and energy. To build up
this strength Adho Mukha Śvānāsana with all
the variations and U̅ rdhva Mukha Śvānāsana are
recommended.
Getting into the posture
- Stand in Tā āsana about three foot lengths
away from the wall.
- Bend down to place the hands shoulder width
apart on the floor, half a foot length away from
the wall.
- Push yourself up from the hands; keep your
arms completely stretched and your shoulders
exactly above the wrists; move your shoulder
blades actively away from the neck and into the
thorax.
4. Walk your feet towards the hands in order to
tilt the pelvis as far as possible. This position
gives stability for the correct alignment and at
the same time lightness for jumping up with
the legs.
Figure 7.89
