7
Chapter
Selected āsanas for integrating the aims and principles
Selected asanas̄ Selected āsanas
Selected asanas̄ Selected āsanas
• Place each hand on a brick, gripping the front
part of the bricks with the fingers and thumbs
(Figure 7.82).
• Hold a chair with your hands. Make sure the
chair is against the wall or on a sticky mat
(Figure 7.83).
Variations
• Go into the posture from Adho Mukha
Śvānāsana.
• Combine Adho Mukha Śvānāsana and rdhva
Mukha Śvānāsana several times to form a
sequence in motion, keeping the legs firm.
- Śalabhāsana (Figure 7.84)
Meaning of the āsana and its name
Śalabha means locust. The posture is reminiscent
of a resting locust. The back-bending action only
extends as far as the posterior muscles can hold it;
there is no force applied from outside.
Getting into the posture
- Prepare two folded blankets.
- Lie on your front; your abdomen and groin are
resting on the blanket so that the lumbar area
is relaxed; the forehead is resting on the other
blanket so that your nose is free and the neck is
relaxed.
- The arms are lying beside the trunk, with the
palms facing the ceiling.
- Move one leg after the other away from the hip
as if the legs are being slightly pulled backwards.
5. With an inhalation lift your head, chest, arms,
and straight legs; let the groin sink towards
the floor. Lift as far as you can, slightly pull
the lower abdomen inwards, and maintain
the length between your lower lumbar spine
and sacrum. As long as you are comfortable
between your neck and the back of your head,
look forwards.
Being in the posture: basic work
- Contract the buttocks.
- Keep the legs straight and together.
- Pull your lower abdomen inwards and upwards
to lengthen between your lower lumbar spine
and your sacrum.
- Moving your shoulders back, lift your arms
further.
- Adjust the position of your head for an optimum
comfort of the neck and throat.
- Breathe naturally.
Being in the posture: refined work
- Inner thighs, calves, inner ankles, and big toes
are together.
- First, pull the toes towards your knees, then
stretch the toes backwards; feel the difference
for the stretch of your legs and your hips.
- Pull your lower abdomen towards your lumbar
area and the diaphragm; feel the lengthening of
your lumbar spine.
- Turn your arms so that the palms are facing
each other, then lift them slightly more; move
the shoulders backwards; feel the effect on
the shoulder blades, upper sternum, and
upper ribs.
- Turn your arms so that the palms are facing the
floor; feel the effect on the upper sternum and
upper ribs.
- Finely adjust your head on your upper cervical
spine to lengthen your upper spine and widen
your upper thorax and the area of your clavicles
even further.
Figure 7.84