Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

Selected aSelected asanas̄̄sanas Selected aSelected āsanas̄sanas

This posture particularly strengthens the wrists

and hands, and mobilizes the spine into forward

bending. It teaches balance, moving and holding

against gravity, and a stable center and strength of

the abdomen. Enjoying practice is an essential aspect

of the posture.

Getting into the posture

1. Go into squatting position, the feet together
   
   and on the floor; if necessary slightly lift the
   heels.


2. The pelvis is off the floor.


3. Stretch your arms parallel, horizontally forwards.


4. Move your knees apart and your trunk in
   between your thighs.


5. Raise your heels.


6. Bend your elbows; move them underneath
   your shin bones backwards; put your palms
   on the floor and press your shin bones onto
   your upper arms, as close as possible to the
   armpits.


7. Shift your trunk forwards to find the optimum
   balance in this posture; stay there for 2–3
   breaths.


8. Constantly adjusting your balance and moving
   your knees towards your armpits, straighten
   your arms more to lift your feet off the floor;
   you may lift one foot first, then the other
   one.

Being in the posture: basic work

1. Move your feet towards your buttocks,
   
   particularly from the inner arches.


2. Push your knees towards your shoulders.


3. Move your abdomen towards your back, and
   round your back.


4. To raise further, stretch your arms more; keep
   your pelvis at the same level.


5. Breathe naturally.

Being in the posture: refined work

1. Play with the point of balance.
   2. Make the arms firmer and firmer, the trunk and
   legs lighter and lighter.
   3. Feel the lifting of your legs in the arches of your
   feet.
   4. Make your inner thighs strong.
   5. Feel the length of the back of your spine in the
   round back.
   6. Adjust the position of your head so that your
   neck and throat are comfortable.

Finishing the posture

Stay for 2–5 breaths. Exhale, bend your elbows to

get your feet down, straighten your knees to go into

Uttānāsana; stay calm for a few breaths. Repeat

Bakāsana two or three times.

Suggestions for modifications using

props

•    Support    your    heels   with    a   rolled  towel   or  mat 

in the squatting position.

•    Rest   your    buttocks    on  a   brick   or  low stool   in  

the squatting position.

•    Support    your    buttocks    and backs   of  the thighs

with a chair; place your hands on bricks to

learn the posture supported first (Figure 7.50).

Variation

Start with very short periods of balancing, like

hopping.

Figure 7.50