Selected aSelected asanas̄̄sanas Selected aSelected āsanas̄sanas
- Maintaining your arms straight and firm, lifting
your sitting bones, with an exhalation swing one
leg upwards, keeping it straight – it is sensible to
start with your easier side. - Let the second leg follow easily and quickly.
- Stretch your elbows and your legs, the heels
touching the wall and moving upwards on the
wall.
Being in the posture: basic work- Press your palms into the floor; stretch your
thumbs and fingers. - Keep your elbows strong.
- Keep your head in line with your spine.
- Lift your tailbone towards your heels; slightly
move your costal arches inwards. - Maintaining the actions of point 4, lift your
shoulders and move them slightly away from the
wall. - Stretch both sides of your body upwards
equally. - Breathe naturally.
Being in the posture: refined work- Press the pads of your fingers slightly more into
the floor. - If your elbows are hyperextended, slightly relax
from full extension. - Move your costal arches closer towards the wall
and your shoulders away from the wall. - Adjust your pelvis into the neutral position and
stretch your legs upwards to get a continuous
stretch from your hands to your feet. - Have your feet in between dorsiflexion and
plantar flexion.
Finishing the posture
Stay for 3–5 breaths or longer if you are breathing
well. Keep your arms straight and the hips upwards;
keep the legs straight; bring one leg down, then theother one as you exhale. If you want to repeat the
posture, jump with the other leg first. At the end,
stay calmly in Uttānāsana for a few breaths.Suggestions for modifications
using props
• Rest your back on one side of a door frame,
the feet on the other side. Keep the hands on
sandbags or a rolled mat; put a long, thin pillow
or rolled blanket between your upper thoracic
spine and the wall.
• Both feet can stay on the door frame or one leg
stretched up alternatively (Figures 7.9 0 and
7.9 1 ).
• Put a belt around the elbows to stabilize the arms.Figure 7.90