A Yoga Practice
In practicing asanas, all cells of the body without exception will
be full of life. For that, keep your body active from the fingers
to the toes. Lightness, fluidity, and circulation are there at every
moment of stretching, turning, squeezing, and lifting.
The total action becomes "union" - Yoga!
Balancing Postures
1) Utthita Hasta Padangusthasana
Both knees are stretched while remaining supple. Hyperextention of the
knees blocks the energy and weakens the position.
In this posture, it's important to stretch the abdomen and vertebral column,
to keep the trunk firm and straight, to lift the leg very high.
After having acquired strength, flexibility and relaxation, the
posture can also be done in rotation.
2) Virabadrasana III
This posture is very effective to find harmony, balance, and strength.
It helps us to keep our feet on the ground, maintains the stomach
and abdomen toned, and gives agility to body and mind.
The trunk should be stretched and parallel to the ground. The knee of
the support leg, straight and supple,the arms stretched as well.
3) Ubhaya Padangusthasana
Try entering the asana from a lying position by first coming into Halasana
(pictured below), then taking hold of the toes and rolling forward
while keeping the legs straight.
4) Bakasana
This posture works the abdomen, arms, and wrists. On an energetic level,
the two first chakras are strongly stimulated and balanced bringing
a sensation of confidence and security.
Stretching the Front of the Body
1) Purvottanasana
This posture improves the range-of-motion in the shoulders and opens
the chest.
2) Urdhva Dhanurasana
This advanced posture is very beneficial to open the shoulders, stretch
the front of the body, and tonify the verebral column. It keeps
the body alert and flexible and the back full of strength and vitality.
Sequence of Inverted Postures
1a) Shalamba Sarvangasana
In Lumière Sur Le Yoga, Iyengar describes
the effects of this posture:
Sarvangasana has a direct effect on the thyroid
and parathyroid glands due to the firm chinlock their blood supply
is increased. Since the body is inverted, the venous blood flows
to the heart without any strain by force of gravity. Persons suffering
from breathlessness, palpitation, asthma, bronchitis and throat
ailments get relief. The nerves are soothed and headaches - even
chronic ones - disappear. Continued practice erradicates common
colds and other nasal disturbances.
The bowels move freely and constipation vanishes.
The system is freed from toxins and one feels full of energy.
The asana is recommended for urinary disorders and uterine displacement,
menstrual trouble, piles and hernia.
ATTENTION: People suffering from high blood pressure should not attempt
Sarvangasana unless they do Halasana (pictured below)
for at least 3 minutes.
1b) Viparita Karani Mudra
Here, in place of doing Shalamba Sarvangasana which
can pose a problem for those suffering from neck ailments, I suggest Viparita
Karani Mudra. Support yourself from the pelvis with your hands.
2) Halasana
This is the continuation ofSarvangasana.
This posture brings a relief to those who suffer from shoulder
stiffness, lumbago
et arthritis of the back. Flatulence is reduced and one feels
immediately relieved. Halasana prepares one for
Paschimottanasana due to improved mobility
of the back.
3) Karnapidasana
Karna means "ear", Pida
means "pressure". With the knees, one exerts a pressure against
the knees. This produces a big stretch of the vertebral column.
4) Matsyasana
Often, this posture is recommended as a counter-posture to Sarvangasana due
to the contrary action at the level of the thyroid. Avoid, if you
have a nervous tendency disposition..
Exit the posture and roll the head slowly from side to side to relax the
neck muscles.
A Session
Start with Surya namaskar - Sun Salutationl.
10 times
Then the standing postures such as: Hasta
Padangusthasana, Trikonasana, Parsvakonasana, Prasariti Paddotasana,
Virabadrasana I, Virabadrasana II.
Continue with the balancing postures: Utthita Hastapadangusthasana
(pictured above), Virabadrasana III (pictured above), Ubaya Padangusthasana,
Bakasana (pictured above).
(If you are advanced, continue your practice with Sirsasana,
headstand with variations), then rest for several breaths in child's
pose.
Lie down on your back, then come up into Salamba
Sarvangasana (pictured above),
25 breaths.
End the session with Savasana (relaxation posture)
for a minimum of 5 minutes. Lie comfortably on your back with the legs
apart and the arms slightly away from the sides of the body, the palms
of the hands face-upwards.
Bibliography
Light on Yoga: BKS. Iyengar
Yoga: A Gem For Women: Geetha Iyengar
Power Yoga: Beryl Bender-Birch
Yoga, The Iyengar Way: Silva, Mira et Shyam Mehta
Le Yoga, Guide Complet Progressif: Centre Sivananda
The Heart of Yoga: T.K.V. Desikachar
