Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

7

Chapter

Selected āsanas for integrating the aims and principles

Selected asanas̄ Selected āsanas

Selected asanas̄ Selected āsanas

13. If you want to practice deep relaxation, stay up
    to 10 minutes; close your eyes, breathe evenly
    and quietly, be aware of your chest and your
    abdomen; if necessary adjust the support so
    that you can relax these areas.


14. For this version you may like to support each leg
    with an extra pillow.


15. Breathe evenly and quietly.


16. To come back, slowly open your eyes, bring
    your thighs parallel, the soles of your feet on the
    floor, slightly adjust your pelvis to be relaxed in
    the abdomen and lower back.


17. Turn to one side, whichever you prefer; from
    there come up to sitting; straighten your legs so
    that the backs of your knees stay soft; stay calm
    for a few breaths.

Adho Mukha Sukhāsana

1. Sit in Sukhāsana, the left lower leg in front first.


2. Keeping your buttocks on the floor, and
   maintaining enough length of your abdomen and
   front chest, walk your hands forwards to reach
   a comfortable forward-bending position; for
   deeper relaxation use a support for your head
   (Figure 7.5 9 ).


3. Stay for 5–10 breaths, feeling the relaxation in
   your back.


4. From there move the trunk over your right leg
   for 5–10 breaths, then over your left leg for 5–10
   breaths; feel the relaxation particularly in your
   middle back.


5. Come back to the center; support yourself
   by walking your hands back to sit upright in
   Sukhāsana.
   6. Change your crossed legs; repeat points 2–5.
   7. If you need more support, use one or two
   bolsters underneath your abdomen and chest,
   an additional folded blanket underneath
   the forehead, one or two folded blankets
   underneath your buttocks, or rest your
   forehead and folded arms on a chair
   (Figure 7.60).
   17. Vrāsana (Figure 7.61)

Meaning of the āsana and its name

Vīra is a hero. Vīrāsana is sitting upright on a

firm, solid basis. It develops flexibility in stability,

concentration, and calmness.

Getting into the posture

1. Kneel with the thighs perpendicular, knees
   together, feet the width of your pelvis apart,
   the toes pointing backwards.


2. Slightly bend forwards; place your flat fingers on
   your calves, the fingertips touching the back of
   your knees.


3. Gently pull the calves away from the knees and
   outwards while lowering your pelvis on the floor
   between your feet.


4. Remove your hands from the calves.


5. Place your hands on your thighs; sit upright
   Figure 7.59 (Figure 7.61).

Figure 7.60