Selected aSelected asanas̄̄sanas Selected aSelected āsanas̄sanas
- Keeping the arches of your feet strong and the
inner and outer ankles at the same level, bend
your knees as long as the heels stay on the
floor and the trunk and arms remain lifted.
Being in the posture: basic work
- Have slightly more weight on the heels than on
the forefoot. - Adjust the angle of the knees so that the knees
are comfortable. - Maintaining a neutral lumbopelvic position,
gently move your lower abdomen inwards and
upwards, your shoulder blades and your upper
thoracic spine in and up. - Balance your head so that the neck and throat
are comfortable. - Breathe naturally.
Being in the posture: refined work
- Stretch your toes; keep the arches of your
feet strong; the shin bones active, moving
away from the back of the feet; the weight
shifting more into your heels; bend your knees
a little more as long as the Achilles tendons
are well aligned and the calf muscles are
giving more stretch. - Lift the hip bones and the abdomen slightly
upwards and backwards. - Balance the leaning forwards of the trunk with
moving the abdomen, the costal arches, and the
arms backwards. - Maintaining the position of the chin, slightly
shift the head backwards. - Relax your face and eyes; breathe naturally.
Finishing the posture
Stay in the posture for 5–10 breaths. With an inha-
lation straighten your legs, relax your arms, and stay
calmly in Tā āsana for a few breaths.
Suggestions for modifications using
props
Keep your arms parallel, the palms facing forwards,
resting them on a wall (Figure 7.30).
- Uttānāsana (Figure 7.31)
Meaning of the āsana and its name
Uttāna is an intensive stretch. This posture gives
an intensive lengthening from the feet through
the legs, from the pelvis through the trunk into
the head and arms, all while standing firm on
both feet. In his book Light on Yoga (Iyengar 2001)
B K S Iyengar also mentions the meaning “delibera-
tion” of “ut.”
If the posture is held for at least 2 minutes, it
helps to calm the mind and aids recovery.
Figure 7.30