7
Chapter
Selected āsanas for integrating the aims and principles
Selected asanas̄ Selected āsanas
Selected asanas̄ Selected āsanas
- Lift your sternum further, lengthen your head
away from your neck and bend it backwards as
long as it its comfortable for your neck and throat.
Being in the posture: basic work
- The arches of the feet are active, the heels
slightly outwards.
- Push your shin bones into the blanket.
- Move your upper thighs slightly forwards;
contract your buttocks, move your middle
buttocks in and down, your sacrum and tailbone
forwards and down; lift from your lower
abdomen upwards.
- Lift and move your middle and upper thoracic
spine inwards; lift your sternum.
- Move your middle back ribs inwards and up.
- Move your shoulders back.
- Keep your arms straight.
- Adjust the position of the head so that the neck
and throat are comfortable.
- Breathe naturally.
Being in the posture: refined work
- Push your lower shin bones into the blanket to
lift yourself further.
- Press your hands on your heels to lift your chest
further.
- Coordinate the forwards movement of
your middle buttocks and the lifting of the
lower abdomen, widening the chest and the
adjustment of the head to get a continuous arch
for your spine.
- Lengthen between your pelvis and diaphragm.
- Move your shoulder blades, particularly the
medial aspect, inwards and upwards.
- Coordinate the back-bending of your head with
lifting your sternum.
Finishing the posture
Stay for 3–5 breaths. Slightly move your upper
thighs and buttocks forwards; with an inhalation lift
from your pelvis to your lower chest, then upwards;
the arms and head come up easily. Sit on your heels
for a few breaths.
Suggestions for modifications using
props
• Rest your hands on a chair (Figure 7.87).
• Face a wall, keeping the front of your thighs
against the wall.
- Naarājāsana (Figure 7.88)
Meaning of the āsana and its name
Naa means dance, and Rāja is a king. Naarāja is the
king of dance, to whom this beautiful āsana is dedi-
cated. The arch from the foot through the spine, head,
and arms is balanced on one leg. We have chosen an
easy variation, an approach that can be practiced by
most people and developed further with increasing
practice. For the full āsana see Iyengar (2001).
Figure 7.87