7
Chapter
Selected āsanas for integrating the aims and principles
Selected asanas̄ Selected āsanas
Selected asanas̄ Selected āsanas
- If you cannot keep the right leg perpendicular
with the knee stretched, ease away from full
extension of the knee, as in Figure 7.97.
- Keeping the pelvis symmetrical, move the front
thighs towards the back of your thighs.
- Breathe naturally.
Being in the posture: refined work
- Adjust the position of the hands on the belt so
that both shoulders are relaxed.
- Relax your neck and throat.
- Keep the center of the left heel and the left calf
on the floor.
- Slightly move the left inner thigh towards the
floor.
- Move the center of the right front thigh towards
the back of the thigh; feel the lengthening of the
back of the thigh.
- Adjust the hips so that you feel both
symmetrically on the floor.
- Slightly lengthen the back of your right foot to
move the ball of the foot and the toes a little
higher; make this movement so subtle that the
back of the right leg releases and you can move
the right leg closer towards the trunk and still
keep the knee stretched.
Finishing the posture
Hold for 5–10 breaths. Bend your right knee; release
the belt; stay relaxed lying on your back; straighten
your right leg along the floor in line with the right
side of your trunk. Repeat for the left leg.
A nice method to change the side is to synchron-
ize the stretching of the right leg on the floor with
bending the left knee to the chest.
Suggestions for modifications using
props (Figure 7.9 7 )
This method is useful if it is not possible to straighten
the lifted leg.
- Lie on your back, the right leg lifted, the right
heel on a column or door frame.
- Start in a position where the upper leg is not
completely straight.
3. Press your heel to the column with one-third of
your full strength. Hold for 2–3 breaths.
4. Release and it is very likely you will be able to
move your heel slightly higher, to stretch your
knee a little more.
5. Starting from the newly reached level repeat
points 3 and 4 twice.
6. Lie with both legs straight on the floor for a few
breaths; feel the difference between the two legs.
7. Repeat points 1–5 for the left leg.
8. To finish stay calm lying on your back for a few
breaths.
9. If there is no door frame or column available,
use a wall and raise both legs at the same time.
31. Sālamba Sarvā gāsana (Figure 7.100)
Meaning of the āsana and its name
Sa means together with; alamba is a support;
sarvāga means all parts of the body, the whole body.
Sālamba Sarvāgasana is called “the queen or mother ̄
of the āsanas. It soothes and nourishes the whole
body” (Mehta et al. 1990, p. 10 8 ). When practicing
the posture, it is important to use sufficient support
to maintain the natural curve of the cervical spine,
to be relaxed in the neck and throat. Before learning
Sālamba Sarvā gāsana, the following āsanas should be
learned in this sequence (Iyengar & Iyengar 2003):
• Setu Bandha Sarvā gāsana (shoulder bridge; see
Chapter 6, exercise 3.9)
• Viparīta Karaī
• Half Halāsana (see Figures 7.104 and 7.105)
• Halāsana.
Getting into the posture
- Lie with your back on three or four precisely
folded blankets, the shoulders one hand width
away from the end of the blankets, the head
resting on the floor; you may like to use a thin
blanket underneath your head.
- Maintaining the neutral lumbopelvic position,
turn your arms out so that the palms are facing
towards the ceiling, and elbows and wrists are
touching the sides of the body (Figure 7.9 8 ).
