7
Chapter
Selected āsanas for integrating the aims and principles
Selected asanas̄ Selected āsanas
Selected asanas̄ Selected āsanas
- Move both shoulder blades inwards.
- Move the upper thoracic vertebrae inwards.
- Feel the spiral movement throughout your spine
around its axis, from the bottom to the top.
- Keeping your sternum and the back of your
head lifted, turn your head to the left for a few
breaths; keep your eyes soft; feel the effect of
this counterrotation on your spine and ribs.
Finishing the posture
Hold the posture for 5–10 breaths. Stay well lifted;
bring your head to the center first; with an exha-
lation turn back to the center. Release the arms;
straighten your legs. Repeat on the left side.
Suggestions for modifications using
props
• Put a belt loop around the left upper arm; hold
the belt with your right hand.
• Tie a belt around the middle of your bent legs
to help holding the knees together.
• Sit on a chair (see Chapter 6, exercise 2.8).
- U̅ rdhva Mukha Śvānāsana
(Figure 7.80)
Meaning of the āsana and its name
U̅ rdhva means upwards, mukha is the face or mouth,
and śvāna is a dog. The posture is evocative of a dog
stretching itself with its head upwards. It is a balanced
back-bending of the whole spine; the lumbar lordo-
sis has to be controlled; the thoracic spine is moved
inwards; and the feet and arms are strengthened.
Getting into the posture
- Start in the four-point kneeling position, the
feet pointing backwards, the thighs and arms
perpendicular, the hands shoulder width
apart, and the knees and feet hip width
apart.
- Move the hands about one hand’s length
forwards, depending on your proportions.
- Keep your head in line with your spine; breathe
normally.
- Adjust the neutral lumbopelvic position; pull
your lower abdomen inwards and upwards.
- Maintaining the action of point 4, lift your
knees off the floor to straighten your legs,
contracting your buttocks; at the same time
move your chest forwards in between your
arms; synchronize the movement of your chest
and your legs.
- Externally rotate your arms; slightly relax from
full extension of the elbows; lift your side and
upper ribs.
- Have only the palms and the backs of the feet
and toes on the floor.
- Lengthen from your neck into the back of
your head; further lifting your upper ribs and
upper sternum, bend your head backwards as
far as the throat and neck are comfortable.
- Look upwards.
Being in the posture: basic work
- Keep your feet firm, with the ankles, shin
bones, and thighs lifted.
- Contract the buttocks; pull your lower abdomen
inwards and upwards to lengthen and strengthen
the lumbar spine.
- Move your shoulder blades inwards and down.
- Lift your side and front upper ribs and your
Figure 7.80 sternum.