Therapeutic Applications. Stress. Benefits. Low back injury Knee injury. Beginner's Tip. Preparatory Poses. Follow-Up Poses

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1 Yoga Journal-Fire Log Pose Page 1 of 2 Yoga Journal-Fire Log Pose Page 2 of 2 Therapeutic Applications Stress Stretches the hip and groins Agnistambhasana Sit on one edge of a thickly-folded blanket, knees bent, feet on the floor. Lightly shrug your shoulders up, strongly roll the heads of your upper arm bones back, and press the bottom tips of your shoulder blades into your back. Slide your left foot under your right leg to the outside of your right hip, and lay the outer leg on the floor. Then, stack your right leg on top of the left. Be sure the right ankle is outside the left knee (so the sole is perpendicular to the floor). If you have more flexibility in the hips, you can slide your left shin forward directly below the right to increase the challenge; otherwise, keep the left heel beside the right hip. If you're tight in the hips, you may find that bringing the ankle to the outer knee is difficult or uncomfortable. In this case, simply sit with your shins crossed in Sukhasana (Easy Pose). Low back injury Knee injury To help release the hip, grip your thigh at the hip crease and forcefully rotate it outward (or laterally) before you lean forward. Baddha Konasana Supta Baddha Konasana Paschimottanasana Bharadvajasana I Return to Press through your heels and spread your toes. Keeping your front torso long, exhale and fold forward from your groins. Be sure not to round forward from your belly: Keep the space between your pubis and navel long. Lay your hands on the floor in front of your shins. As you inhale, notice how your torso rises slightly; when it does, lengthen from your pubis to your sternum. Then on the next exhalation, fold deeper. Hold 1 minute or more. Inhale the torso upright and uncross your legs to come out of the pose. Repeat for the same length of time with the left leg on top. Hips 4/21/ /21/2011

2 Yoga Journal- Side-Reclining Leg Lift Page 1 of 2 Yoga Journal- Side-Reclining Leg Lift Page 2 of 2 Tones the belly Anantasana Lie on the floor on your right. Press actively through your right heel, flex the ankle, and use the outside of the foot to stabilize the position (if you still feel unstable, brace your soles against the wall.) If you still feel unstable with your soles pressed to a wall, wedge a bolster against your back. Supta Padangusthasana (Reclining Big Toe Pose) Parighasana (Gate Pose) Utthita Trikonasana (Extended Triangle Pose) Adho Mukha Svanasana (Downward-Facing Dog) Return to Stretch your right arm straight out along the floor parallel to your torso, so that you create one long line from the heels to your finger tips. Bend your right elbow and support your head in your palm. Slide the elbow away from your torso to stretch the armpit. Externally rotate your left leg so the toes point toward the ceiling, then bend and draw the knee toward your torso. Reach across the inside of the leg and take hold of the left big toe with your index and middle fingers. Secure the grip by wrapping the thumb around the two fingers. (If you're not able to comfortably hold the toe, loop a strap around the sole and hold the strap.) On an inhale, extend the leg up toward the ceiling. The raised leg will likely angle slightly forward, while the top buttock will drop back. Firm the sacrum against the pelvis; this creates a kind of fulcrum that will help you move the leg slightly back toward a perpendicular position. Press actively through both heels. Stay in the pose for 30 seconds to 1 minute, then release the leg, take a few breaths, and roll over onto your left side. Repeat for the same length of time. Hips Stretches the backs of the legs Stretches the sides of the torso

3 Yoga Journal-Half Frog Pose Page 1 of 2 Yoga Journal-Half Frog Pose Page 2 of 2 Ardha Bhekasana Lie on your belly. Press your forearms against the floor and lift your head and upper torso. Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas) Strengthens the back muscles Improves posture Stimulates the organs of the abdomen Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens Kundalini High or low blood pressure Migraine Insomnia Low back, neck or shoulder injuries Bend your right knee and bring the heel toward the sameside buttock. Then, supporting yourself on the left forearm, reach back with your right hand and clasp the inside of your foot. As you slowly rotate your elbow toward the ceiling, slide your fingers over the top of the foot and curl them over the toe tips. The base of your palm should be pressing the top of the foot. To start press your foot toward the buttock; after a while, if you have the flexibility, take the foot slightly off to the side and press it toward the floor. Be sure to keep your knee in line with your hip. Don't push your foot too hard if it hurts your knee. Square your shoulders with the front of the mat and don't collapse into your left shoulder. Instead, press down with your elbow to lift your chest. Support the lift of the upper torso with a bolster under your lower ribs, and press your free forearm on the floor in front of the bolster. Bhujangasana Setu Bandha Sarvangasana Supta Virasana Virasana Adho Mukha Svanasana Garudasana (arms only) Return to Do Half Bhekasana on each side for the same length of time, 30 seconds to two minutes. Once your thighs and groins open enough, you can try the full pose-both legs at the same time. Uterus Therapeutic Applications Flat feet

4 Yoga Journal-Half Moon Pose Page 1 of 4 Yoga Journal-Half Moon Pose Page 2 of 4 exhalation, and return to Trikonasana. Then perform the pose to the left for the same length of time. Ardha Chandrasana The moon has a rich symbolic significance in yoga mythology. In hatha yoga, for example, the sun and the moon represent the two polar energies of the human body. In fact, the word hatha itself is often divided into its two constituent syllables, "ha" and "tha", which are then esoterically interpreted as signifying the solar and lunar energies respectively. Ankles Calves Thighs Knees Groins Shoulders Chest Spine Abdomen Therapeutic Applications (are-dah chan-drahs-anna) ardha = half candra = glittering, shining, having the brilliancy or hue of light (said of the gods); usually translated as "moon" Perform Utthita Trikonasana to the right side, with your left hand resting on the left hip. Inhale, bend your right knee, and slide your left foot about 6 to 12 inches forward along the floor. At the same time, reach your right hand forward, beyond the little-toe side of the right foot, at least 12 inches. Exhale, press your right hand and right heel firmly into the floor, and straighten your right leg, simultaneously lifting the left leg parallel (or a little above parallel) to the floor. Extend actively through the left heel to keep the raised leg strong. Be careful not to lock (and so hyperextend) the standing knee: make sure the kneecap is aligned straight forward and isn't turned inward. Rotate your upper torso to the left, but keep the left hip moving slightly forward. Most beginners should keep the left hand on the left hip and the head in a neutral position, gazing forward. Bear the body's weight mostly on the standing leg. Press the lower hand lightly to the floor, using it to intelligently regulate your balance. Lift the inner ankle of the standing foot strongly upward, as if drawing energy from the floor into the standing groin. Press the sacrum and scapulas firmly against the back torso, and lengthen the coccyx toward the raised heel. Stay in this position for 30 seconds to 1 minute. Then lower the raised leg to the floor with an Anxiety Backache Osteoporosis Sciatica Fatigue Constipation Gastritis Indigestion Menstrual pain Strengthens the abdomen, ankles, thighs, buttocks, and spine Stretches the groins, hamstrings and calves, shoulders, chest, and spine Improves coordination and sense of balance Helps relieve stress Improves digestion If you have any neck problems, don't turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long. Headache or migraine Low blood pressure Diarrhea Insomnia Many beginning students have difficulty touching the floor with their lower hand, even when resting it on the fingertips. These students should support their hand on a block. Start with the

5 Yoga Journal-Half Moon Pose Page 3 of 4 Yoga Journal-Half Moon Pose Page 4 of 4 block at its highest height and, if your balance is steady and comfortable, lower it down first to its middle height, then finally if possible to its lowest height. Variations To increase the challenge of this pose, raise the lower hand away from the floor and rest it on the standing thigh. Balance solely on the standing leg for 15 to 30 seconds. Modifications and Props Balance is always tricky in this pose for beginners. A wall is a useful prop, which you can use in one of two ways. Stand with your back to the wall, one leg's length away from the wall. Exhale and bend forward into a standing forward bend, then inhale and raise your left leg parallel to the floor and press the left sole against the wall. Start with your toes turned toward the floor. Exhale again and rotate your torso to the left; at the same time, turn the left leg and foot until the inner foot is parallel to the floor. Rest your left hand on the left hip. The pressure of the raised heel against the wall will help you maintain your balance. You can also perform the pose with your back to, and leaning against, the wall. Prasarita Padottanasana Deepen The Pose Advanced students can raise the top arm, with an inhalation, perpendicular to the floor. Firm the top scapula against the back. Imagine there's a wall in front of you, and press the top hand actively into this pretend wall. Then, if your balance is steady, try slowly rotating the head to gaze up at the raised hand. Return to Partnering A partner can play the role of a "living wall." Have him stand behind you as you perform the pose (on the right side). He should angle himself to face slightly toward your head, with his left hip toward your buttocks. Have him brace your outer right buttock with his left hip, and reach across with his left hand to support your left hip. Make sure he doesn't pull this hip up toward the ceiling; let it release toward the floor as you rotate your upper torso to the right. He can also use his right hand to help lengthen your right (underside) ribs. Baddha Konasana Prasarita Padottanasana Supta Virasana Supta Baddha Konasana Supta Padangusthasana Uttanasana Utthita Parsvottanasana Utthita Parsvakonasana Utthita Trikonasana Virasana Vrksasana Ardha Chandrasana is usually sequenced somewhere in the middle of a standing pose series, usually after Utthita Trikonasana. There are no hard-and-fast rules about what should follow this pose, but you might try: Parivrtta Trikonasana Parsvottanasana

6 Yoga Journal- Eight-Angle Pose Page 1 of 2 Yoga Journal- Eight-Angle Pose Page 2 of 2 Abdomen Atrengthens the wrists and arms Tones the abdominal muscles Astavakrasana (ahsh-tah-vah-krahs-anna) asta = eight vakra = bent, curved Avoid this pose if you have any wrist, elbow, or shoulder injuries. If you find it difficult to balance in this pose, rest the bottom hip and outer leg on a bolster. Stand in Tadasana (Mountain Pose), with your feet separated a bit wider than usual. Exhale, bend forward to Uttanasana (Standing Forward Bend), press your hands to the floor outside your feet. Then with your knees slightly bent, slip your right arm to the inside and then behind your right leg, and finally press the hand on the floor just outside your right foot. Work your right arm across the back of the right knee, until the knee is high up on the back of your right shoulder. Brace your shoulder against the knee and slide your left foot to the right. Cross the left ankle in front of the right and hook the ankles. Lean slightly to the left, taking more weight on your left arm, and begin to lift your feet a few inches off the floor. Uttanasana (Standing Forward Bend) Chaturanga Dandasana (Four-Limbed Staff Pose) Baddha Konasana (Bound Angle Pose) Utthita Parsvakonasana (Extended Side Angle Pose), lower arm pressing the inside of the forward leg Dwi Pada Bhujasana (Two-Handed Arm Balance) Bhujapidasana (Shoulder-Pressing Pose) Return to With the right leg supported on the shoulder, exhale and bend your elbows. Lean your torso forward and lower it toward parallel to the floor; at the same time, straighten your knees and extend your legs out to the right, parallel to the floor (and perpendicular to your torso). Squeeze your upper right arm between your thighs. Use that pressure to help twist your torso to the left. Keep your elbows in close to the torso. Look at the floor. Hold for 30 seconds to a minute. Then straighten your arms slowly, lift your torso back to upright, bend your knees, unhook your ankles, and return your feet to the floor. Stand back and rest in Uttanasana for a few breaths. Then repeat the pose for the same length of time to the left. Wrists Arms

7 Yoga Journal- Bound Angle Pose Page 1 of 3 Yoga Journal- Bound Angle Pose Page 2 of 3 Thighs Therapeutic Applications Sciatica Baddha Konasana (BAH-dah cone-ahs-anna) baddha = bound kona = angle Sit with your legs straight out in front of you, raising your pelvis on a blanket if your hips or groins are tight. Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together. Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys Stimulates the heart and improves general circulation Stretches the inner thighs, groins, and knees Helps relieve mild depression, anxiety, and fatigue Soothes menstrual discomfort and sciatica Helps relieve the symptoms of menopause Therapeutic for flat feet, high blood pressure, infertility, and asthma Consistent practice of this pose until late into pregnancy is said to help ease childbirth. Traditional texts say that Baddha Konasana destroys disease and gets rid of fatigue. Groin or knee injury: Only perform this pose with blanket support under the outer thighs. Bring your heels as close to your pelvis as you comfortably can. With the first and second finger and thumb, grasp the big toe of each foot. Always keep the outer edges of the feet firmly on the floor. If it isn't possible to hold the toes, clasp each hand around the same-side ankle or shin. Sit so that the pubis in front and the tailbone in back are equidistant from the floor. The perineum then will be approximately parallel to the floor and the pelvis in a neutral position. Firm the sacrum and shoulder blades against the back and lengthen the front torso through the top of the sternum. Never force your knees down. Instead release the heads of the thigh bones toward the floor. When this action leads, the knees follow. Stay in this pose anywhere from 1 to 5 minutes. Then inhale, lift your knees away from the floor, and extend the legs back to their original position. It can be difficult to lower the knees toward the floor. If your knees are very high and your back rounded, be sure to sit on a high support, even as high as a foot off the floor. Variations Exhale and lean your torso forward between the knees. Remember to come forward from the hip joints, not the waist. Bend your elbows and push them against the inner thighs or calves (but never on the knees). If your head doesn't rest comfortably on the floor, support it on a block or the front edge of a chair seat. Modifications and Props To understand the release of the heads of the thigh bones, fold two blankets and put one under each outer thigh, supporting the thighs an inch or so above their maximum stretch. Then lay a 10-pound sand bag on each inner groin, parallel to the crease between the thigh and pelvis. Release the thigh heads away from the weight, and let them sink into the blankets. Do not use the bags unless the thighs are supported. Partnering A partner can help you learn how to work the inner thighs in this pose. Perform Baddha Konasana. Loop a strap over each groin, with the free ends of the straps leading away from your back torso. Have your partner sit behind you and pull on the straps (perpendicular to the line of the thighs). Your partner can also press one foot lightly against the back of your pelvis at the same time. Lean slightly forward, releasing the heads of the thigh bones away from the straps.

8 Yoga Journal- Bound Angle Pose Page 3 of 3 Supta Padangusthasana Virasana Vrksasana Standing poses and most seated twists and forward bends. Deepen The Pose Imagine you have two partners, each pressing inward (toward the pelvis) on a knee. From the middle of your sacrum, push out along the outer thighs against this imaginary resistance. Then push the heels firmly together from the knees. Return to

9 Yoga Journal- Crane Pose Page 1 of 3 Yoga Journal- Crane Pose Page 2 of 3 Wrists Bakasana (bahk-ahs-anna) baka = crane Squat down from Tadasana with your inner feet a few inches apart. If it isn't possible to keep your heels on the floor, support them on a thickly folded blanket. Separate your knees wider than your hips and lean the torso forward, between the inner thighs. Stretch your arms forward, then bend your elbows, place your hands on the floor and the backs of the upper arms against the shins. Snuggle your inner thighs against the sides of your torso, and your shins into your armpits, and slide the upper arms down as low onto the shins as possible. Lift up onto the balls of your feet and lean forward even more, taking the weight of your torso onto the backs of the upper arms. In Bakasana you consciously attempt to contract your front torso and round your back completely. To help yourself do this, keep your tailbone as close to your heels as possible. With an exhalation, lean forward even more onto the backs of your upper arms, to the point where the balls of your feet leave the floor. Now your torso and legs are balanced on the backs of your upper arms. As a beginner at this pose, you might want to stop here, perched securely on the bent arms. But if you are ready to go further, squeeze the legs against the arms, press the inner hands firmly to the floor and (with an inhalation) straighten the elbows. Seen from the side the arms are angled slightly forward relative to the floor. The inner knees should be glued to the outer arms, high up near the armpits. Keep the head in a neutral position with your eyes looking at the floor, or lift the head slightly, without compressing the back of the neck, and look forward. Stay in the pose anywhere from 20 seconds to 1 minute. To release, exhale and slowly lower your feet to the floor, back into a squat. Strengthens arms and wrists Stretches the upper back Strengthens the abdominal muscles Opens the groins Tones the abdominal organs Carpal tunnel syndrome Pregnancy Beginners tend to move into this pose by lifting their buttocks high away from their heels. In Bakasana try to keep yourself tucked tight, with the heels and buttocks close together. When you are ready to take the feet off the floor, push the upper arms against the shins and draw your inner groins deep into the pelvis to help you with the lift. Variations The most accessible variation of Bakasana is a twist: Parsva Bakasana (pronounced PARSHvah, parsva = side or flank). Squat as described above, but keep your knees together. Exhale and turn your torso to the right, bracing the left elbow to the outside of the right knee. Work the arm along the knee, until the knee is firm against the upper arm, near the armpit. Set the hands on the floor, lean to the right, and lift the feet off the floor on an exhalation, balancing with the outer left arm pressed against the outer right leg. Straighten the arms as much as possible, though no doubt for most students the elbows will remain slightly bent. Hold for 20 to 30 seconds, exhale back to the squat, and repeat to the left for the same length of time. Modifications and Props Some students have a difficult time lifting into Bakasana from the floor. It's often helpful to prepare for this pose squatting on a block or other height, so that your feet are a few inches off the floor. Partnering A partner can help you learn to balance in Bakasana, especially if you are reluctant to lean forward and take your feet off the floor. Squat in the ready position, hands on the floor, up on the balls of your feet. Have the partner stand in front of you. As you lean forward he/she will support your shoulders with his/her hands, to prevent you from toppling forward onto your face or head. Stay for a few breaths, getting a taste for the balanced position, yet secure in the hands of your

10 Yoga Journal- Crane Pose Page 3 of 3 partner. Adho Mukha Svanasana Baddha Konasana Balasana Plank Pose Virasana Adho Mukha Svanasana Chaturanga Dandasana Plank Pose Deepen The Pose The full pose sometimes causes varying degrees of pain in the wrists. Instead of spreading the fingers on the floor, curl them slightly. This should take some of the pressure off the wrists. Return to

11 Yoga Journal- Four-Limbed Staff Pose Page 1 of 3 Yoga Journal- Four-Limbed Staff Pose Page 2 of 3 Tones the abdomen Carpal tunnel syndrome Pregnancy Chaturanga Dandasana (chaht-tour-ang-ah don-dahs-anna) chaturanga = four limbs (chatur = four anga = limb) danda = staff (refers to the spine, the central "staff" or support of the body) The completed form of Chaturanga Dandasana is quite difficult to perform at first, until your arms, back, and legs are strong enough to support you. From Plank Pose, begin by lowering your knees to the floor and then, with an exhalation, lower your sternum to within an inch or two above the floor. Variations Perform Adho Mukha Svanasana, then Plank Pose. Firm your shoulder blades against your back ribs and press your tailbone toward your pubis. chaturanga With an exhalation slowly lower your torso and legs to a few inches above and parallel to the floor. There's a tendency in this pose for the lower back to sway toward the floor and the tailbone to poke up toward the ceiling. Throughout your stay in this position, keep the tailbone firmly in place and the legs very active and turned slightly inward. Draw the pubis toward the navel. Keep the space between the shoulder blades broad. Don't let the elbows splay out to the sides; hold them in by the sides of the torso and push them back toward the heels. Press the bases of the index fingers firmly to the floor. Lift the top of the sternum and your head to look forward. Chaturanga Dandasana is one of the positions in the Sun Salutation sequence. You can also practice this pose individually for anywhere from 10 to 30 seconds. Release with an exhalation. Either lay yourself lightly down onto the floor or push strongly back to Adho Mukha Svanasana, lifting through the top thighs and the tailbone. Wrists Strengthens the arms and wrists If possible, slowly roll over the balls of your feet onto the tops of your feet and shift the torso slightly forward. This will bring the hands back beside your waist and increase the challenge of the position. Modifications and Props You can get a feel for this challenging position by practicing it standing upright. Stand and face a wall, a few inches away from the wall. Press your hands against the wall, slightly lower than the level of your shoulders. Imagine that you are trying to push yourself away from the wall, but the firmness of your shoulder blades against the back prevents any movement. Lengthen your tailbone into your heels and lift the top of your sternum toward the ceiling. Partnering A partner can help you learn to anchor the pelvis in this pose and lengthen the spine. Perform Chaturanga Dandasana (using a blanket support under your thighs if needed). Have your partner straddle your waist, pigeon-toe his/her feet, and squeeze the top rim of your pelvis with his/her lower legs. Your partner can drag your pelvis back slightly, toward the feet, while you lift the top of your sternum in the opposite direction. Plank Pose Bhujangasana Urdhva Mukha Svanasana Adho Mukha Svanasana Urdhva Mukha Svanasana Deepen The Pose Even experienced students have difficulty with Chaturanga Dandasana. Lay a thickly rolled

12 Yoga Journal- Four-Limbed Staff Pose Page 3 of 3 blanket on the floor below your Plank Pose, parallel to your spine. Lower yourself lightly onto this support. Use it minimally, just enough to keep yourself afloat. Return to

13 Yoga Journal-Bow Pose Page 1 of 3 Yoga Journal-Bow Pose Page 2 of 3 Belly Chest Spine Shoulders Neck Dhanurasana Therapeutic Applications Dhanurasana (Bow Pose) This pose is so called because it looks like an archer's bow, the torso and legs representing the body of the bow, and the arms the string. (don-your-ahs-anna) dhanu = bow Constipation Respiratory ailments Mild backache Fatigue Anxiety Menstrual discomfort Lie on your belly with your hands alongside your torso, palms up. (You can lie on a folded blanket to pad the front of your torso and legs.) Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles (but not the tops of the feet). Make sure your knees aren't wider than the width of your hips, and keep your knees hip width for the duration of the pose. Inhale and strongly lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. This will have the effect of pulling your upper torso and head off the floor. Burrow the tailbone down toward the floor, and keep your back muscles soft. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart. Draw the tops of the shoulders away from your ears. Gaze forward. With the belly pressed against the floor, breathing will be difficult. Breathe more into the back of your torso, and be sure not to stop breathing. Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale, and lie quietly for a few breaths. You can repeat the pose once or twice more. Thighs Groins Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas) Strengthens the back muscles Improves posture Stimulates the organs of the abdomen and neck High or low blood pressure Migraine Insomnia Serious lower-back or neck injury Sometimes beginners find it difficult to lift their thighs away from the floor. You can give your legs a little upward boost by lying with your thighs supported on a rolled-up blanket. Variations A variation of Dhanurasana is called Parsva (parsva = side, flank) Dhanurasana. Perform Dhanurasana according to the instructions in the main description above. Then with an exhalation, dip your right shoulder toward the floor, strongly tug your left foot to the right, and roll over onto your right side. Students often have a difficult time rolling over for the first few times they make the attempt. Don't despair. You can practice rolling onto your side without holding your ankles. Just bend your knees and use your hands to help you get a feel for the rolling movement. Stay on your right side for 20 to 30 seconds, then, as you exhale, roll across your belly and over to the left. Stay here the same length of time, and finally roll back onto your belly with an exhalation. Parsva Dhanurasana gives a good massage to your abdominal organs. Modifications and Props

14 Yoga Journal-Bow Pose Page 3 of 3 If it isn't possible for you to hold your ankles directly, wrap a strap around the fronts of your ankles and hold the free ends of the strap, keeping your arms fully extended. Partnering A partner can help you work on a preparation for Dhanurasana. Perform step 1 in the description above. Have your partner kneel on the floor behind you, with his inner knees bracing your outer knees. Inhale and lift your upper torso off the floor by pulling your heels away from your buttocks, but keep your thighs on the floor. Your partner should then take hold of the backs of your ankles. Hang your torso from your partner's support, but be sure that he doesn't pull you any deeper into the pose. When you're ready for more, lift yourself up. Your partner's presence is merely to support whatever lift you create on your own. Bhujangasana Salabhasana Setu Bandha Sarvangasana Supta Virasana Urdhva Mukha Svanasana Virasana Matsyasana Setu Bandha Sarvangasana Urdhva Dhanurasana Urdhva Mukha Svanasana Ustrasana Deepen The Pose You can increase the challenge of Dhanurasana by performing the pose with your thighs, calves, and inner feet touching. Return to

15 Yoga Journal- Upward Facing Two-Foot Staff Pose Page 1 of 3 Yoga Journal- Upward Facing Two-Foot Staff Pose Page 2 of 3 be careful not to strain the shoulder joints by pushing them beyond your elbows. Avoid this over extension by keeping your weight evenly distributed between your elbows and wrists, and by not allowing your elbows to slide more than shoulder-width apart. It is absolutely fine to remain in this position, with your head raised and your heels directly below your knees. Dwi Pada Viparita Dandasana Begin by preparing as you would for Urdhva Dhanurasana (Upward Bow Pose). Lie on your back, feet on the floor, heels under the knees, and step your feet a little wider than your hips. Bend your arms and place your palms on the floor by your ears, fingertips facing the shoulders, shoulderwidth apart. Pause for a moment to focus and tune in to your breathing. In the full pose, however, you walk the feet away from your hands until your legs are nearly straight; then plant your inner feet and exhale as you stretch down through your calves and push to straighten the legs completely. Place the crown of your head back on the floor inside the cup of your hands, press your elbows into the floor and draw your shoulder blades toward your tail bone to help your shoulders stay lifted. Your middle back will be asked to extend more deeply. Come out of this asana with great attention. First, walk your feet back under your knees. Remain on your crown and return your palms to the floor next to your ears. Again check to make sure your hands are directly under your elbows. Push with your hands to lift the head and tuck your chin and tail bone in as you roll your spine back down to the floor, tail bone touching last. Consciously slow your breathing down until you are once again at rest and can feel the powerful calm that is the product of balanced backbends. As you exhale, press your knees away from your torso and lift your hips, shoulders, and head from the floor as you straighten your arms. Widen and draw your shoulder blades toward your tail bone to lift your shoulders and lighten the load on your arms. Bend your arms and place the crown of your head on the floor between your hands and feet, keeping your elbows shoulder-width apart and directly over your wrists. To ensure that your neck does not become compressed, exhale, press your hands into the floor, and again draw your shoulder blades toward your tail bone. Keep your chest open and lifted. On your next exhalation, slide one hand past your ear to cup the back of your head, bringing your weight onto your forearm. Repeat the same action with the other arm, interlacing your fingers behind your head (you may be more successful in these arm movements if you lift onto your tiptoes). With a powerful exhalation, press down through your inner elbows and wrists and lift your chest to raise your head off the floor. As your head lifts, press your inner heels down. Of course, your head may seem glued to the floor; if that's the case, continue to hold the pose where you are. If you do manage to lift your head, the pose may actually become easier, since this movement allows your upper arms to directly support your weight, easing the demand on your muscles. But Uterus Stretches the entire front body and opens the chest Wrist, shoulder, low back or neck injuries Try securing your elbows in this pose by elevating them on a rolled-up sticky mat. Urdhva Dhanurasana Sirsasana Purvottanasana Adho Mukha Svanasana

16 Yoga Journal- Upward Facing Two-Foot Staff Pose Page 3 of 3 Uttanasana Marichyasana I Return to

17 Yoga Journal- One-Legged King Pigeon Pose Page 1 of 4 Yoga Journal- One-Legged King Pigeon Pose Page 2 of 4 shortening the back of your neck, drop your head back. To lift your chest, push the top of your sternum (at the manubrium) straight up toward the ceiling. Stay in this position for a minute. Then, with your hands back on the floor, carefully slide the left knee forward, then exhale and lift up and back into Adho Mukha Svanasana (Downward Facing Dog Pose). Take a few breaths, drop the knees to all-fours on another exhalation, and repeat with the legs reversed for the same length of time. Eka Pada Rajakapotasana The full pose, which is suitable for intermediate students, will be described in the Full Pose section below. First we'll practice the leg position only, which should be accessible to most experienced beginners. (aa-kah pah-dah rah-jah-cop-poh-tahs-anna) eka = one pada = foot or leg raja = king kapota = pigeon or dove Begin on all fours, with your knees directly below your hips, and your hands slightly ahead of your shoulders. Slide your right knee forward to the back of your right wrist; at the same time angle your right shin under your torso and bring your right foot to the front of your left knee. The outside of your right shin will now rest on the floor. Slowly slide your left leg back, straightening the knee and descending the front of the thigh to the floor. Lower the outside of your right buttock to the floor. Position the right heel just in front of the left hip. The right knee can angle slightly to the right, outside the line of the hip. Look back at your left leg. It should extend straight out of the hip (and not be angled off to the left), and rotated slightly inwardly, so its midline presses against the floor. Exhale and lay your torso down on the inner right thigh for a few breaths. Stretch your arms forward. Then slide your hands back toward the front shin and push your fingertips firmly to the floor. Lift your torso away from the thigh. Lengthen the lower back by pressing your tailbone down and forward; at the same time, and lift your pubis toward the navel. Roll your left hip point toward the right heel, and lengthen the left front groin. If you can maintain the upright position of your pelvis without the support of your hands on the floor, bring your hands to the top rim of your pelvis. Push heavily down. Against this pressure, lift the lower rim of your rib cage. The back ribs should lift a little faster than the front. Without Thighs Knees Abdomen Hips Groins Chest Shoulders Therapeutic Applications Urinary disorders Stretches the thighs, groins and psoas, abdomen, chest and shoulders, and neck Stimulates the abdominal organs Opens the shoulders and chest Sacroiliac injury Ankle injury Knee injury Tight hips or thighs At first many students who learn this pose aren't able to easily grasp the back foot directly with their hands. Take a strap with a buckle. Slip a small loop over the back foot--let's say the left foot is extended back--and tighten the strap around the ball of the foot. Make sure the buckle is against the sole of the foot. Perform the leg position, and lay the strap on the floor along side the left leg. Bend the left knee and grasp the strap with the left hand. Swing that arm up and over your head, then reach back with the right hand. Hold the strap in both hands, and carefully walk your hands down the strap toward the foot. Modifications and Props It's often difficult to descend the outside of the front-leg hip all the way to the floor. Place a

18 Yoga Journal- One-Legged King Pigeon Pose Page 3 of 4 Yoga Journal- One-Legged King Pigeon Pose Page 4 of 4 thickly folded blanket underneath the hip for support. Partnering Your partner can help with the lift of the arms. Perform the pose to your capacity, whether your hands are grasping the foot or a strap. Have your partner stand behind you. He should press his hands against your outer upper arms, just above the shoulder, and lift the outer arms toward the elbows. Release your side ribs down, away from the arms. Keep the tops of your shoulders soft. The full pose, which is suitable for intermediate students, will be described in the Full Pose section below. First we'll practice the leg position only, which should be accessible to most experienced beginners. foot. Draw the sole of the foot as close as possible to the crown of your head. Hold this position for 30 seconds. Then release the foot, lower the leg, perform step 5 to change the position of the legs and repeat on the second side for the same length of time. Return to Baddha Konasana Bhujangasana Gomukhasana Setu Bandha Supta Virasana Supta Baddha Konasana Utthita Parsvakonasana Utthita Trikonasana Virasana Vrksasana Eka Pada Rajakapotasana is actually the first in a series of four, increasingly difficult Pigeon poses. In each of the three successive poses, the forward leg is placed in a slightly different position. In the second variation the forward foot is standing on the floor just in front of the sameside buttock, with the knee angled well forward of the heel. In the third variation the forward leg is in Ardha Virasana, while in the fourth the leg is stretched straight forward (as in Hanumanasana or Monkey Pose) of the pelvis. Deepen The Pose Your partner can help with the lift of the arms. Perform the pose to your capacity, whether your hands are grasping the foot or a strap. Have your partner stand behind you. He should press his hands against your outer upper arms, just above the shoulder, and lift the outer arms toward the elbows. Release your side ribs down, away from the arms. Keep the tops of your shoulders soft. The full pose, which is suitable for intermediate students, will be described in the Full Pose section below. First we'll practice the leg position only, which should be accessible to most experienced beginners. Did You Know... For the full pose, first perform the preliminary leg position. Then with your hands braced on the floor, bend the back knee and bring the foot as close to the top of your head as possible. Inhale, stretch the right arm upward; then exhale, bend the elbow, and reach back and grasp the inside of the left foot. After a few breaths, reach back with the left hand and grasp the outside of the

19 Yoga Journal- One-Legged King Pigeon Pose II Page 1 of 2 Yoga Journal- One-Legged King Pigeon Pose II Page 2 of 2 Thighs Groins Abdomen Chest Armpits Neck Eka Pada Rajakapotasana II (A-kah pah-dah rah-jah-kah-poh-tahs-anna) eka = one pada = foot raja = king kapota = pigeon (or dove) Sit in Dandasana (Staff Pose). Bend your right knee and place the foot on the floor just in front of the right sitting bone. The shin will be approximately perpendicular to the floor. Stretches the entire front of the torso, the ankles, thighs and groins, abdomen and chest, and throat Stretches the deep hip flexors (psoas) Strengthens back muscles Improves posture Stimulates the organs of the abdomen and neck High or low blood pressure Migraine Insomnia Serious low back or neck injury Performing the pose with your back shin pressed against a wall supporting your hands on a chair seat will help with balance. Then shift slightly to the right and swing your left leg straight back behind the torso. Lay it on the floor fully extended, with the front of the leg (and top of the foot) on the floor. Bend your left knee and raise the shin approximately perpendicular to the floor. Your body weight will balance on the right foot and left knee (and thigh if you're very flexible). To stabilize your position, push your right knee forward until it protrudes out slightly beyond the right toes. Inhale as you lift your right arm up and, bending the elbow, exhale and take the left foot. Then do the same with your left arm. Holding the foot firmly, lift your chest and drop your head back toward the sole of your left foot. Press your elbows toward the ceiling. Hold for about 15 to 30 seconds, breathing as smoothly as possible. Exhale and release the left foot and bring the leg back to the floor. Repeat steps 1 through 4 on the left side for the same length of time. Bhujangasana (Cobra Pose) Dhanurasana (Bow Pose) Setu Bandha Sarvangasana (Bridge Pose) Supta Virasana (Reclining Hero Pose) Virasana (Hero Pose) Urdhva Dhanurasana (Upward Bow or Wheel Pose) Eka Pada Rajakapotasana I (One-Legged King Pigeon Pose I) Eka Pada Rajakapotasana III and IV (One-Legged King Pigeon Poses III and IV) Rajakapotasana (King Pigeon Pose) Return to Ankles

20 Yoga Journal-Cow Face Pose Page 1 of 3 Yoga Journal-Cow Face Pose Page 2 of 3 and legs reversed for the same length of time. Remember that whichever leg is on top, the same-side arm is lower. Gomukhasana (go-moo-kahs-anna) go = cow (Sanskrit go is a distant relative of the English word "cow") mukha = face Ankles Hips Thighs Shoulders Chest Stretches the ankles, hips and thighs, shoulders, armpits and triceps, and chest Sit in Dandasana (Staff Pose), then bend your knees and put your feet on the floor. Slide your left foot under the right knee to the outside of the right hip. Then cross your right leg over the left, stacking the right knee on top of the left, and bring the right foot to the outside of the left hip. Try to bring the heels equidistant from the hips: with the right leg on top you'll have to tug the right heel in closer to the left hip. Sit evenly on the sitting bones. Inhale and stretch your right arm straight out to the right, parallel to the floor. Rotate your arm inwardly; the thumb will turn first toward the floor, then point toward the wall behind you, with the palm facing the ceiling. This movement will roll your right shoulder slightly up and forward, and round your upper back. With a full exhalation, sweep the arm behind your torso and tuck the forearm in the hollow of your lower back, parallel to your waist, with the right elbow against the right side of your torso. Roll the shoulder back and down, then work the forearm up your back until it is parallel to your spine. The back of your hand will be between your shoulder blades. See that your right elbow doesn't slip away from the right side of your torso. Now inhale and stretch your left arm straight forward, pointing toward the opposite wall, parallel to the floor. Turn the palm up and, with another inhalation, stretch the arm straight up toward the ceiling, palm turned back. Lift actively through your left arm, then with an exhalation, bend the elbow and reach down for the right hand. If possible, hook the right and left fingers. Lift the left elbow toward the ceiling and, from the back armpit, descend the right elbow toward the floor. Firm your shoulder blades against your back ribs and lift your chest. Try to keep the left arm right beside the left side of your head. Stay in this pose about 1 minute. Release the arms, uncross the legs, and repeat with the arms Serious neck or shoulder problems Beginners often have a difficult time getting both sitting bones to rest evenly on the floor, which can make it difficult for the knees to stack on top of each other evenly. When the pelvis is tilted, the spine can't properly extend. Use a folded blanket or bolster to lift the sitting bones off the floor and support them evenly. Variations From the full pose, lean forward and lay the front torso down on the inner top thigh. Stay for 20 seconds, then inhale and come up. Modifications and Props Gomukhasana is a notoriously difficult pose for tight-shouldered people, who aren't able to hook their fingers together. The simple solution to this dilemma is to hold a strap between the hands. Begin the pose with a strap draped over the shoulder of the bottom arm. In step 2, as you swing the bottom arm behind your back, slide the forearm as high on the back torso as possible (Remember to keep the elbow close to your side), then grab the bottom end of the strap. In step 3, stretch the other arm overhead and then reach down the back for the other end of the strap. Pull with the top arm. See if you can draw the bottom arm higher onto the back. You're trying to work the hands toward each other and eventually clasp them. Be aware too that you may be able to clasp the hands on one side, but not the other. Partnering A partner can help you increase the stretch in the back of the top arm. Have her stand behind you as you perform the pose (in this example the left arm is high). She should take her left hand on the back of your upper left arm and gently pull it back and up, as she presses her right hand forward against your left shoulder blade.

21 Yoga Journal-Cow Face Pose Page 3 of 3 Baddha Konasana Supta Virasana Supta Baddha Konasana Supta Padangusthasana Upavistha Konasana Virasana Ardha Matsyendrasana Bharadvajasana Garudasana Marichyasana III Padmasana Paschimottanasana Upavistha Konasana Deepen The Pose You can increase the stretch in this pose if you're a little more flexible in the shoulders and armpits by moving your hands away from the back of your torso. Return to

22 Yoga Journal- Monkey Pose Page 1 of 3 Yoga Journal- Monkey Pose Page 2 of 3 active by extending through the heel and lifting the ball of the foot toward the ceiling. Bring the hands into Anjali Mudra (Salutation Seal) or stretch the arms straight up toward the ceiling. Hanumanasana "It was the greatest leap ever taken. The speed of Hanuman's jump pulled blossoms and flowers into the air after him and they fell like little stars on the waving treetops. The animals on the beach had never seen such a thing; they cheered Hanuman, then the air burned from his passage, and red clouds flamed over the sky..." (Ramayana, retold by William Buck). This pose then, in which the legs are split forward and back, mimics Hanuman's famous leap from the southern tip of India to the island of Sri Lanka. (hah-new-mahn-ahs-anna) Stay in this pose for 30 seconds to a minute. To come out, press your hands to the floor, turn the front leg out slightly, and slowly return the front heel and the back knee to their starting positions. Then reverse the legs and repeat for the same length of time. Thighs Hamstrings Abdomen Groins Chest Shoulders Therapeutic Applications Sciatica Practice this pose on a bare floor (without a sticky mat) with folded blankets under the back knee and front heel. Kneel on the floor. Step your right foot forward about a foot in front of your left knee, and rotate your right thigh outwardly. Do this by lifting the inner sole away from the floor and resting the foot on the outer heel. Exhale and lean your torso forward, pressing your fingertips to the floor. Slowly slide your left knee back, straightening the knee and at the same time descending the right thigh toward the floor. Stop straightening the back knee just before you reach the limit of your stretch. Now begin to push the right heel away from your torso. Because we started with a strong external rotation of the front leg, gradually turn the leg inward as it straightens to bring the kneecap toward the ceiling. As the front leg straightens, resume pressing the left knee back, and carefully descend the front of the left thigh and the back of the right leg (and the base of the pelvis) to the floor. Make sure the center of the right knee points directly up toward the ceiling. Also check to see that the back leg extends straight out of the hip (and isn't angled out to the side), and that the center of the back kneecap is pressing directly on the floor. Keep the front leg Stretches the thighs, hamstrings, groins Stimulates the abdominal organs Groin or hamstring injuries To increase the length of the torso and spine, press the back foot actively into the floor and, from this pressure, lift the shoulder blades firmly into your back. Variations From the position described in step 4 above, lean the torso into a forward bend over the front leg and take hold of the foot with your hands. Hold for 10 to 15 seconds, then come up on an inhalation. Modifications and Props Students just beginning to learn this pose are often unable to get the legs and pelvis down on the floor, which is usually due to of tightness in the backs of the legs or front groins. While in the starting leg position then (as described in Step 1 above), place a thick bolster below the pelvis (with its long axis parallel to your inner legs). As you straighten the legs, slowly release your pelvis down onto the bolster. If the bolster isn't thick enough to comfortably support your pelvis, add a thickly folded blanket.

23 Yoga Journal- Monkey Pose Page 3 of 3 Partnering The partner can help you create a lift through the arms in the completed pose. Perform Hanumanasana with the arms raised. Have your partner stand straddling your pelvis. She should then press her hands against the outsides of your upper arms (just above the shoulders) and scrub up along the arms toward the hands. Press out against your partner's resistance and release the side ribs downward, away from the arms. Baddha Konasana Janu Sirsasana Paschimottanasana Prasarita Padottanasana Supta Virasana Supta Baddha Konasana Supta Padangustasana Upavistha Konasana Urdhva Prasarita Padasana Uttanasana Virasana Eka Pada Rajakapotasana Natarjasana Paschimottanasana Upavistha Konasana Deepen The Pose The arms are raised overhead from the "trigger" of the lower back ribs. Take the back ribs away from the top of the pelvis, and use this lift to reach the arms closer to the ceiling. Lengthen along the backs of the arms, stretching your pinkies a little closer to the ceiling than the index fingers. Then pin the fingertips against the ceiling and release or "hang" the ribs from the arms. Yo-yo the ribs between the arms and the pelvis: relative to the pelvis, the ribs lift, boosting the arms closer to the ceiling; relative to the arms, the ribs drop toward the floor, increasing the stretch in the armpits. Return to

24 Yoga Journal- Head-to-Knee Forward Bend Page 1 of 3 Yoga Journal- Head-to-Knee Forward Bend Page 2 of 3 repeat the instructions with the legs reversed for the same length of time. Therapeutic Applications Janu Sirsasana (JAH-new shear-shahs-anna) janu = knee sirsa = head Sit on the floor with your buttocks lifted on a folded blanket and your legs straight in front of you. Inhale, bend your right knee, and draw the heel back toward your perineum. Rest your right foot sole lightly against your inner left thigh, and lay the outer right leg on the floor, with the shin at a right angle to the left leg (if your right knee doesn't rest comfortably on the floor, support it with a folded blanket). Calms the brain and helps relieve mild depression Stretches the spine, shoulders, hamstrings, and groins Stimulates the liver and kidneys Improves digestion Helps relieve the symptoms of menopause Relieves anxiety, fatigue, headache, menstrual discomfort Therapeutic for high blood pressure, insomnia, and sinusitis Strengthens the back muscles during pregnancy (up to second trimester), done without coming forward, keeping your back spine concave and front torso long. Asthma Diarrhea Knee injury: Don't flex the injured knee completely and support it on a folded blanket. Press your right hand against the inner right groin, where the thigh joins the pelvis, and your left hand on the floor beside the hip. Exhale and turn the torso slightly to the left, lifting the torso as you push down on and ground the inner right thigh. Line up your navel with the middle of the left thigh. You can just stay here, using a strap to help you lengthen the spine evenly, grounding through the sitting bones. Or, when you are ready, you can drop the strap and reach out with your right hand to take the inner left foot, thumb on the sole. Inhale and lift the front torso, pressing the top of the left thigh into the floor and extending actively through the left heel. Use the pressure of the left hand on the floor to increase the twist to the left. Then reach your left hand to the outside of the foot. With the arms fully extended, lengthen the front torso from the pubis to the top of the sternum. Exhale and extend forward from the groins, not the hips. Be sure not to pull yourself forcefully into the forward bend, hunching the back and shortening the front torso. As you descend, bend your elbows out to the sides and lift them away from the floor. Lengthen forward into a comfortable stretch. The lower belly should touch the thighs first, the head last. Stay in the pose anywhere from 1 to 3 minutes. Come up with an inhalation and Make sure the bent-leg foot doesn't slide under the straight leg. You should be able to look down and see the sole of the foot. Keep the bent-leg foot active too. Broaden the top of the foot on the floor and press the heel toward the inner groin of the straight leg. Variations ---> Modifications and Props If you can't comfortably reach the extended-leg foot, use a strap. Loop it around the sole of the foot and hold it with your arms fully extended. Be sure not to pull yourself forward when using the strap; walk your hands lightly along the strap while you keep your arms and the front of your torso lengthened. Variation In some schools of yoga this pose is also performed with the perineum sitting on the bent-knee heel. The bent-knee leg is angled out to the side at somewhat less than 90 degrees. Partnering

25 Yoga Journal- Head-to-Knee Forward Bend Page 3 of 3 A partner can help you learn about grounding the bent-leg thigh. Have your partner stand behind you and press the inner edge of his/her foot against the inner groin of your bent leg. As you lengthen forward into the pose, see if you can release the head of the thigh away from the pressure of the foot, toward the floor. Adho Mukha Svanasana Baddha Konasana Balasana Supta Padangusthasana Uttanasana Vrksasana Seated forward bends Deepen The Pose You can increase the challenge in this pose by widening the angle between the two legs past 90 degrees. Instead of bringing the bent-knee heel into the perineum, snug it into the same-side groin. Do this only if you have sufficient flexibility in the legs, hips, and back. Return to

26 Yoga Journal-Pose Dedicated to the Sage Marichi, I Page 1 of 3 Yoga Journal-Pose Dedicated to the Sage Marichi, I Page 2 of 3 Marichyasana I Marichi is the great-grandfather of Manu ("man, thinking, intelligent"), the Vedic Adam, and the "father" of humanity. (mar-ee-chee-ahs-anna) Marichi = literally a ray of light. Hamstrings Abdomen Hips Groins Shoulders Bladder Kidneys Liver Therapeutic Applications Flatulence Constipation Obesity Sit in Dandasana (Staff Pose). Bend your left knee and place the foot on the floor, with the heel as close to the left sitting bone as possible. Keep the right leg strong and rotated slightly inward, grounding the head of the thighbone into the floor. Press the back of the right heel and the base of the big toe away from the pelvis. Make sure the inner left thigh presses firmly against the left side of the torso. As a preparation for the full pose, twist your torso to the right and press the back of the left shoulder against the inside of the left knee. Use this leverage to lengthen the left side of the torso along the thigh. Then gently unwind and face forward. Reach your left arm forward and rotate it inwardly, so the thumb points to the floor and the palm faces out to the left. As you reach the left arm forward, lengthen your torso forward and snuggle the left shin into the armpit. Then on an exhalation, sweep the forearm around the outside of the leg. The left hand will press against the outside of the left thigh or buttock. With another exhalation, sweep the right arm around behind your back. Clasp the right wrist in the left hand. Exhale and extend your torso forward from the groins, keeping the lower belly long. Lower the front torso as closely as possible to the right leg. Be sure the shoulders don't scrunch up into the ears; draw the shoulders blades actively down your back. Stay in position for 30 seconds to a minute, then come up as you inhale. Repeat on the other side for the same length of time. Calms the brain Stretches the spine and shoulders Stimulates abdominal organs like the liver and kidneys Improves digestion Asthma Diarrhea Because of tightness in the groins, beginners often have difficulty keeping the bent-knee thigh close to the side of the torso. This makes it more difficult to notch the shin into the armpit and wrap the arm around the leg. As you bring the arm forward in preparation for the pose, grip the bent-knee shin with the opposite-side hand and pull the thigh in against the side torso. Variations You can perform Marichyasana I with a slightly different leg position. From Dandasana, bend both knees and place your feet on the floor, heels about a foot away from the sitting bones. Slide your right heel under the left leg to the outside of the left hip, and lay the outer leg down on the floor. Then place the left heel just in front of the right ankle. Now perform the pose as described above. This is an excellent preparation for Malasana (Garland Pose) and Bakasana (Crane Pose). Modifications and Props To move more deeply into the forward bend in this pose, it's helpful for beginning students to sit up high on a bolster or thickly folded blanket. Beginners can also use a strap between the hands if there's some difficulty in clasping the hands behind the back.

27 Yoga Journal-Pose Dedicated to the Sage Marichi, I Page 3 of 3 Partnering If you're having difficulty keeping the inner thigh of the bent knee pressed to the side of the torso, a partner can help. Perform steps 1 through 3 as described above. Have your partner stand behind you. She should then use her hands to press your torso and thigh closer together. Ardha Baddha Padma Pashcimottanasana Baddha Konasana Janu Sirsasana Siddhasana or Sukhasana Supta Virasana Supta Baddha Konasana Supta Padangusthasana TriangMukha Paschimottanasana Uttanasana Utthita Parsvottanasana Virasana Marichyasana I is usually part of a long sequence of seated forward bends. Follow-up asanas include: Upavistha Konasana and Paschimottanasana. Other possibilities include: Bakasana Bharadvajasana Malasana Pasasana Deepen The Pose Once in the full pose, you can increase the stretch in the shoulders and chest and further lengthen the front torso by reaching your hands back away from the torso and straightening your elbows a bit. Return to

28 Yoga Journal- Marichi's Pose Page 1 of 3 Yoga Journal- Marichi's Pose Page 2 of 3 Stay in the pose for 30 seconds to 1 minute. Then release with an exhalation, reverse the legs and twist to the left for an equal length of time. Marichyasana III (mar-ee-chee-ahs-anna) Marichi = literally means a ray of light (of the sun or moon). Marichi is the son of Brahma and chief of the Maruts ("shining ones"), the war-like storm gods. He's one of the seven (sometimes 10 or 12) seers (rishis) or lords of creation (prajapatis), who intuitively "see" and declare the divine law of the universe (dharma). Marichi is the greatgrandfather of Manu ("man, thinking, intelligent"), the Vedic Adam and the "father" of humanity. Contraindications / Cautions Spine Hips Lower back Abdomen Therapeutic Applications Constipation Digestive problems Asthma Fatigue Lower backache Sciatica Menstrual discomfort Sit in Dandanasa (Staff Pose), then bend your right knee and put the foot on the floor, with the heel as close to the right sitting bone as possible. Keep the left leg strong and rotated slightly inward; ground the head of the thigh bone into the floor. Press the back of the left heel and the base of the big toe away from the pelvis. Also press the inner right foot actively into the floor, but soften the inner right groin to receive the pubis as you twist. Grounding the straight-leg thigh and bent-knee foot will help you lengthen your spine, which is always the first prerequisite of a successful twist. With an exhalation, rotate your torso to the right and wrap your left arm around the right thigh. Hold the outer thigh with your left hand, then pull the thigh up as you release the right hip toward the floor. Press your right fingertips onto the floor just behind your pelvis to lift the torso slightly up and forward. Remember to keep your straight leg and bent-knee foot grounded. Sink the inner right groin deeper into the pelvis, then lengthen your front belly up out of the groin along the inner right thigh. Continue lengthening the spine with each inhalation, and twist a little more with each exhalation. Hug the thigh to your belly, then lean back against your shoulder blades into an upper-back backbend. Gently turn your head to the right to complete the twist in your cervical spine. Massages abdominal organs, including the liver and kidneys Stretches the shoulders Stimulates the brain Relieves mild backache and hip pain Strengthens and stretches the spine Serious back or spine injury: Perform this pose only with the supervision of an experienced teacher. Also avoid this pose if you have: High or low blood pressure Migraine Diarrhea Headache Insomnia It's often difficult for beginners to sit upright after bending the knee as described in step 1. The pelvis tends to sink backward, which rounds the back and could cause back pain. To offset this probli and keep the pelvis in a neutral position, sit on a thickly folded blanket or bolster. Variations In this pose the head is usually rotated in the same direction as the torso. But it's also possible

29 Yoga Journal- Marichi's Pose Page 3 of 3 to rotate the head counter to the torso. So, for example, when you rotate the torso to the right (as described above), you would rotate your head to the left and gaze out over your left big toe. Modifications and Props Sometimes it's difficult to get the torso to move into an upright position in this pose, which makes the twist more difficult. Set up the pose with your back about a foot away from a wall. Then after you've twisted, press the free hand against the wall and push your torso up and forward. Baddha Konasana Bharadvajasana Gomukhasana Janu Sirsasana Supta Baddha Konasana Supta Padangusthasana Upavistha Konasana Virasana Ardha Matsyendrasana Baddha Konasana Padmasana Upavistha Konasana Deepen The Pose The full version of this pose is appropriate only for experienced students. Perform step 1. Exhale and twist the torso to the right, and press your right hand on the floor just behind your pelvis. Swing the back of the left shoulder to the outside of the right knee, keeping the left side of the torso snug against the inside of the right thigh. Reach the left arm forward, toward the right foot; then with an exhalation, sweep the arm around the leg and notch the right shin in the crook of the left elbow. Bring the back of the left hand to the outside of the left hip. Finally with another exhalation, complete the twist by swinging your right arm around the back and clasp the right wrist in your left hand (or have a strap handy to use if the two hands don't reach). Stay for an equal length of time on both sides, from 30 seconds to 1 minute. Return to

30 Yoga Journal-Fish Pose Page 1 of 3 Yoga Journal-Fish Pose Page 2 of 3 Chest Spine Shoulders Neck Matsyasana Traditionally Fish Pose is performed with the legs in Padmasana. Since Padmasana is beyond the capacity of most beginning students, here we ll work either with the knees bent, feet on the floor, or with the legs straight pressed against the floor. Therapeutic Applications Constipation Respiratory ailments Mild backache Fatigue Anxiety Menstrual pain (mot-see-ahs-anna) matsya = fish Lie on your back on the floor with your knees bent, feet on the floor. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, below your buttocks. Then rest your buttocks on the backs of your hands (and don t lift them off your hands as you perform this pose). Be sure to tuck your forearms and elbows up close to the sides of your torso. Inhale and press your forearms and elbows firmly against the floor. Next press your scapulas into your back and, with an inhale, lift your upper torso and head away from the floor. Then release your head back onto the floor. Depending on how high you arch your back and lift your chest, either the back of your head or its crown will rest on the floor. There should be a minimal amount of weight on your head to avoid crunching your neck. (For more about this, see the Beginners Tip below.) You can keep your knees bent or straighten your legs out onto the floor. If you do the latter, keep your thighs active, and press out through the heels. Stay for 15 to 30 seconds, breathing smoothly. With an exhalation lower your torso and head to the floor. Draw your thighs up into your belly and squeeze. Belly A traditional text that Matsyasana is the destroyer of all diseases. Stretches the deep hip flexors (psoas) and the muscles (intercostals) between the ribs Stretches and stimulates the muscles of the belly and front of the neck Stretches and stimulates the organs of the belly and throat Strengthens the muscles of the upper back and back of the neck Improves posture High or low blood pressure Migraine Insomnia Serious lower-back or neck injury Beginners sometimes strain their neck in this pose. If you feel any discomfort in your neck or throat, either lower your chest slightly toward the floor, or put a thickly folded blanket under the back of your head. Variations As mentioned above this pose is typically performed with the legs in Padmasana, a position that s beyond the capacity of even many experienced students. Here s a challenging variation of the pose as described above. Perform the pose with the legs straightened on the floor, as described in step 3 above. Then with an exhalation lift the legs off the floor to an angle of 45 degrees relative to the floor. Hold for 15 to 30 seconds, pressing actively through the heels. Finally lower the legs to the floor with an exhalation, and lay the torso and head on the floor. Modifications and Props The backbending position in Matsyasana can be difficult for beginning students. Perform the

31 Yoga Journal-Fish Pose Page 3 of 3 pose with your back supported on a thickly rolled blanket. Be sure your head rests comfortably on the floor and your throat is soft. Partnering A partner can help you get a feel for the movement of the scapulas in this pose. Perform the pose. Have your partner stand straddling your pelvis. She should then lean over and spread her palms on your scapulas, pressing them firmly against your back. But be sure that she doesn t pull you any deeper into the back bend; she should only support the scapulas against the back torso. While Sarvangasana isn t exactly a preparatory pose, Matsyasana is often sequenced as a counter-pose after Shoulderstand. Other preparations for this pose might include: Baddha Konasana Bhujangasana Dhanurasana Salabhasana Setu Bandha Sarvangasana Supta Virasana Urdhva Mukha Svanasana Virasana Gomukhasana Setu Bandha Sarvangasana Supta Virasana Ustrasana Virasana Deepen The Pose To increase the challenge in this pose, slide your hands out from underneath your buttocks and bring them into Anjali Mudra (Salutation Seal) with arms outstretched and fingertips pointing toward the ceiling. Return to

32 Yoga Journal- Peacock Pose Page 1 of 2 Yoga Journal- Peacock Pose Page 2 of 2 Buttocks Abdomen Mayurasana (my-yer-ahs-anna) mayura = peacock Strengthens the wrists and forearms Tones the abdomen Strengthens the back torso and legs Any wrist or elbow injuries To balance in this pose, support your forehead and/or your front ankles on a block. Kneel on the floor, knees wide, and sit on your heels. Lean forward and press your palms on the floor with your fingers turned back toward your torso (thumbs pointing out to the sides). Bend your elbows slightly and touch the pinky sides of your hands and the outer forearms (up to the elbows) together. Then bend your elbows to a right angle and slide your knees to the outside of your arms and forward of your hands. Lean your front torso onto the backs of your upper arms and burrow your elbows deep into your belly at or below the navel. If your elbows slide apart, you can bind them together with a strap. Position the strap just above your elbows. If you can't quite manage the full pose (as described in the next step), support your feet on a block (sitting on one of its sides), placed near the back end of your sticky mat. Firm your belly against the pressure of the elbows. Lower your forehead to the floor. Then, straighten your knees and stretch your legs out behind your torso, tops of your feet on the floor. Firm your buttocks and round your shoulders slightly downward. Lift your head off the floor and look forward. Lean your weight slightly forward if your legs and buttocks are firm and active, this slight shift of weight will lever your feet off the floor. Position your torso and legs approximately parallel to the floor. Chaturanga Dandasana (Four-Limbed Staff Pose) Eka Pada Sirsasana (Foot-Behind-the-Head Pose), seated version Adho Mukha Svanasana (Downward Facing Dog) Balasana (Child's Pose) Eka Hasta Bhujasana (One-Handed Arm Balance) Dwi Hasta Bhujasana (Two-Handed Arm Balance) Bhujapidasana (Shoulder-Pressing Pose) Visvamitrasana (Pose Dedicated to Visvamitra) Did You Know... In Hindu lore, the peacock is a symbol of immortality and love. In the Peacock Gesture (Mayura Mudra), which represents a peacock's beak, the ring finger and thumb are joined and the middle finger is slightly bent, while the other two fingers are extended. Return to Hold at first for about 10 seconds, gradually increasing your time to 30 seconds as you gain more experience with the pose. Then lower your head and feet to the floor, bend your knees, and lift your torso off your arms. Wrists and forearms Thighs 4/21/ /21/2011

33 Yoga Journal-Big Toe Pose Page 1 of 3 Yoga Journal-Big Toe Pose Page 2 of 3 If you have very long hamstrings, you can draw your forehead toward your shins. But if your hamstrings are short, it's better to focus on keeping the front torso long. Hunching into a forward bend isn't safe for your lower back and does nothing to lengthen your hamstrings. Padangusthasana Hold the final position for one minute. Then release your toes, bring your hands to your hips, and re-lengthen your front torso. With an inhale, swing your torso and head as a single unit back to upright.. Stand upright with your inner feet parallel and about six inches apart. Contract your front thigh muscles to lift your kneecaps. Keeping your legs completely straight, exhale and bend forward from your hip joints, moving your torso and head as one unit. Slide the index and middle fingers of each hand between the big toes and the second toes. Then curl those fingers under and grip the big toes firmly, wrapping the thumbs around the other two fingers to secure the wrap. Press your toes down against your fingers. (If you can't reach your toes without overly rounding your back, pass a strap under the ball of each foot and hold the straps.) With an inhalation, lift your torso as if you were going to stand up again, straightening your elbows. Lengthen your front torso, and on the next exhale, lift your sitting bones. Depending on your flexibility, your lower back will hollow to a greater or lesser degree. As you do this, release your hamstrings and hollow your lower belly (below your navel) as well, lightly lifting it toward the back of your pelvis. Lift the top of your sternum as high as you can, but take care not to lift your head so far that you compress the back of your neck. Keep your forehead relaxed. For the next few inhalations, lift your torso strongly as you continue to actively contract your front thighs; on each successive exhalation, strongly lift your sitting bones as you consciously relax your hamstrings. As you do this, deepen the hollow in your lower back. Finally exhale, bend your elbows out to the sides, pull up on your toes, lengthen the front and sides of your torso, and gently lower into the forward bend. Upper back Therapeutic Applications Osteoporosis Calms the brain and helps relieve stress, anxiety and mild Stimulates the liver and kidneys Stretches the hamstrings and calves Strengthens the thighs Improves digestion Helps relieve the symptoms of menopause Helps relieve headache and insomnia Avoid this pose with lower back or neck injuries If you can't easily hold your toes with your knees straight, loop a yoga strap around the middle of each arch for a handhold, instead of bending your knees. Supta Padangusthasana Adho Mukha Svanasana Uttanasana Pashchimottanasana Utkatasana Trikonasana

34 Yoga Journal- Lotus Pose Page 1 of 3 Yoga Journal- Lotus Pose Page 2 of 3 progress. Spine Padmasana (pod-mahs-anna) padma = lotus Therapeutic Applications Sciatica movement of the hip joint. Sit on the floor with your legs straight in front. Bend your right knee and bring the lower leg up into a cradle: The outer edge of the foot is notched into the crook of the left elbow, the knee is wedged into the crook of the right elbow, and the hands are clasped (if possible) outside the shin. Lift the front torso toward the inner right leg so the spine lengthens (and the lower back does not round). Rock your leg back and forth a few times, exploring the full range of Bend the left knee and turn the leg out. Rock your right leg far out to the right, then lock the knee tight by pressing the back of the thigh to the calf. Next swing the leg across in front of your torso, swiveling from the hip and not the knee, and nestle the outside edge of the foot into the inner left groin. Be sure to bring the right knee as close to the left as possible, and press the right heel into the left lower belly. Ideally the sole of the foot is perpendicular to the floor, not parallel. Now lean back slightly, pick the right leg up off the floor, and lift the left leg in front of the right. To do this hold the underside of the left shin in your hands. Carefully slide the left leg over the right, snuggling the edge of the left foot deep into the right groin. Again swivel into position from the hip joint, pressing the heel against the lower belly, and arrange the sole perpendicular to the floor. Draw the knees as close together as possible. Use the edges of the feet to press the groins toward the floor and lift through the top of the sternum. If you wish, you can place the hands palms up in jnana mudra, with the thumbs and first fingers touching. Padmasana is the sitting asana par excellence, but it's not for everybody. Experienced students can use it as a seat for their daily pranayama or meditation, but beginners may need to use other suitable positions. In the beginning, only hold the pose for a few seconds and quickly release. Remember that Padmasana is a "two-sided pose," so be sure to work with both leg crosses each time you practice. Gradually add a few seconds each week to your pose until you can sit comfortably for a minute or so. Ideally you should work with a teacher to monitor your Calms the brain Stimulates the pelvis, spine, abdomen, and bladder Stretches the ankles and knees Eases menstrual discomfort and sciatica Consistent practice of this pose until late into pregnancy is said to help ease childbirth. Traditional texts say that Padmasana destroys all disease and awakens kundalini. Ankle injury Knee injury Padmasana is considered to be an intermediate to advanced pose. Do not perform this pose without sufficient prior experience or unless you have the supervision of an experienced teacher. During the cradle warm-up the outer ankle is often overstretched. Push through the inner edge of the foot against the upper arm to equalize the two ankles. Then when you bring the foot across into the opposite groin, see that you maintain this even stretch of the inner and outer ankles. Variations Matsyasana (pronounced mot-see-ahs-anna, matsya = fish), dedicated to one of the 10 main incarnations of the god Vishnu, the fish. Perform Padmasana. Then hold your feet with the opposite-side hands, lift your chest, and extend your neck and head. Slowly lean back with an exhalation until the crown of your head touches the floor. Cross the forearms, clasp the elbows with the opposite hands, and swing the forearms overhead, onto the floor. Take a few breaths. Finally, release the torso fully onto the floor and stretch the arms out on the floor, parallel to each other. Hold for 30 seconds to a minute. Inhale to come up, leading with the sternum and keeping the head back. Repeat with the other leg on top for the same length of time. Modifications and Props

35 Yoga Journal- Lotus Pose Page 3 of 3 Matsyasana (pronounced mot-see-ahs-anna, matsya = fish), dedicated to one of the 10 main incarnations of the god Vishnu, the fish. A preliminary step on the way to full Padmasana is Ardha Padmasana (pronounced ARE-dah, ardha = half). After bringing the first leg into position, as described above, simply slip the lower leg under the upper and the foot to the outside of the opposite hip. If the upper leg knee doesn't rest comfortably on the floor, support it with a thickly folded blanket. As with its companion, be sure to work with both leg crosses for the same length of time during each practice session. Ardha Matsyendrasana Baddha Konasana Janu Sirsasana Virasana Adho Mukha Svanasana Supta Padangusthasana Deepen The Pose When using Padmasana as a seat for meditation or pranayama, there's a tendency for students to cross their legs in the same way day after day. Eventually this can lead to distortions in the hips. If you are regularly using this pose as a platform for meditation or formal breathing, be sure to alternate the cross of the legs daily. One simple method to help you remember to do this is to bring the right leg in first on even-numbered days, the left leg first on odd-numbered days. Return to

36 Yoga Journal-Full Boat Pose Page 1 of 3 Yoga Journal-Full Boat Pose Page 2 of 3 Thyroid Paripurna Navasana tailbone. (par-ee-poor-nah nah-vahs-anna) paripurna = full, entire, complete nava = boat Sit on the floor with your legs straight in front of you. Press your hands on the floor a little behind your hips, fingers pointing toward the feet, and strengthen the arms. Lift through the top of the sternum and lean back slightly. As you do this make sure your back doesn't round; continue to lengthen the front of your torso between the pubis and top sternum. Sit on the "tripod" of your two sitting bones and Exhale and bend your knees, then lift your feet off the floor, so that the thighs are angled about degrees relative to the floor. Lengthen your tailbone into the floor and lift your pubis toward your navel. If possible, slowly straighten your knees, raising the tips of your toes slightly above the level of your eyes. If this isn't possible remain with your knees bent, perhaps lifting the shins parallel to the floor. Stretch your arms alongside the legs, parallel to each other and the floor. Spread the shoulder blades across your back and reach strongly out through the fingers. If this isn't possible, keep the hands on the floor beside your hips or hold on to the backs of your thighs. While the lower belly should be firm, it shouldn't get hard and thick. Try to keep the lower belly relatively flat. Press the heads of the thigh bones toward the floor to help anchor the pose and lift the top sternum. Breathe easily. Tip the chin slightly toward the sternum so the base of the skull lifts lightly away from the back of the neck. At first stay in the pose for seconds. Gradually increase the time of your stay to 1 minute. Release the legs with an exhalation and sit upright on an inhalation. Strengthens the abdomen, hip flexors, and spine Stimulates the kidneys, thyroid and prostate glands, and intestines Helps relieve stress Improves digestion Asthma Diarrhea Headache Heart Problems Insomnia Low blood pressure Menstruation Pregnancy Neck injury: Sit with your back near a wall to perform this pose. As you tilt your torso back rest the back of your head on the wall. You can practice a preparation for this pose periodically throughout your day without even leaving your chair. Sit on the front edge of a seat with your knees at right angles. Grab onto the sides of the seat with your hands and lean slightly forward. Firm your arms and lift your buttocks slightly off the seat, then raise your heels slightly off the floor (but not the balls of your feet). Let the heads of your thigh bones sink into the pull of gravity and push the top of your sternum forward and up. Variations Ardha Navasana (ARE-dah; ardha = half) From Full Boat Pose, clasp your hands on the back of your head and, with an exhalation, lower the legs slightly. At the same time round your back, so that you are now resting on your sacrum (though your lower back is still off the floor). Stretch your elbows out to the sides and bring the tips of your big toes in line with your eyes. Modifications and Props Often it's difficult to straighten the raised legs. Bend your knees and loop a strap around the soles of your feet, gripping it firmly in your hands. Inhale, lean the torso back, then exhale and lift and straighten your legs, adjusting the strap to keep it taut. Push the feet firmly against the strap. Partnering

37 Yoga Journal-Full Boat Pose Page 3 of 3 A partner can help you bring the shoulder blades into your back and lift your sternum by placing his/her hands gently on your back and upper chest to give you something to lift from. Adho Mukha Svanasana Uttanasana Adho Mukha Svanasana Baddha Konasana Halasana Salamba Sirsasana Utkatasana Deepen The Pose Full Boat is often presented as an abdominal strengthener, which it is to a certain extent. But more importantly this pose strengthens the deep hip flexors that attach the inner thigh bones to the front of the spine. Learn to anchor the heads of the thighs bones deep in the pelvis and lift from that anchor through the front spine. Remember that the lower front belly should never get hard. Return to

38 Yoga Journal- Revolved Head-to-Knee Pose Page 1 of 2 Yoga Journal- Revolved Head-to-Knee Pose Page 2 of 2 Hamstrings Kidneys Liver Groins Shoulders Armpits Spine Parivrtta Janu Sirsasana Therapeutic Applications parivrtta = revolved janu = knee sirsa = head Sit on the floor with your torso upright and your legs wide. Bend your left knee and snug the heel into your left groin. Then slightly bend your right knee and slide the heel a few inches toward the right buttock. Exhale, lean to the right, and press the back of your right shoulder against the inside of your right knee. Lay your right forearm on the floor inside your right leg, palm facing up. Lengthen the right side of your torso along the inside of the right thigh. Turn your right palm toward the inside edge of the foot and take hold of it, thumb on the top of the foot, fingers on the sole. Remember, the pose is anchored by the femur bone of the left leg. Press the left femur firmly to the floor, as you inhale and slowly extend your right knee. Keep the back of your shoulder connected to the inner knee as you extend it; you'll find that your torso is drawn out by the straightening knee. When your knee is straight, twist your torso toward the ceiling. Inhale your left arm straight up toward the ceiling, lean it back slightly, and then, with another inhale, sweep it behind your left ear and take hold of the outside edge of the right foot. Press the elbows away from each other, using them like a crank to help twist the upper torso further. Turn your head to look at the ceiling. Hold for a minute. To come out, first untwist your torso, and without coming to upright, sweep it to the left midway between the legs. Then inhale and lift to an upright position. Remember not to come up directly from the twisted position.. Repeat these steps to the other side for the same length of time. Mild backache Anxiety Fatigue Headache Insomnia Stretches the spine, shoulders, and hamstrings Stimulates abdominal organs such as the liver and kidneys Improves digestion Diarrhea It's better to keep the bottom shoulder in contact with the inner knee than to lose the contact in order to straighten the knee completely. Upavistha Konasana (Wide-Angle Seated Forward Bend) Utthita Parsvakonasana (Side Angle Pose), with the bottom arm on the inside of the forward leg Adho Mukha Svanasana (Downward-Facing Dog) Baddha Konasana (Bound Angle Pose) Supta Padangusthasana (Reclining Big Toe Pose) Uttanasana (Standing Forward Bend) Vrksasana (Tree Pose) Janu Sirsasana (Head-of-the-Knee Pose) Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose) is typically practiced as part of a sitting forward bend sequence. Return to

39 Yoga Journal- Revolved Side Angle Pose Page 1 of 4 Yoga Journal- Revolved Side Angle Pose Page 2 of 4 floor (if you can t reach the floor, support your hand on a block). You can keep your right hand on your hip, or stretch it over the back of the right ear with the palm facing down. Then turn your head to look at the right arm. As in all twists lengthen and soften the belly, extend the spine with each inhalation, and increase the twist as you exhale. Stay for 30 seconds to 1 minute. Inhale to come up, exhale to release the twist. Reverse the feet and repeat for the same length of time to the left. Then return to Tadasana. Parivrtta Parsvakonasana Since most students can t easily keep their back heel down in this pose, a modified version will be described here with the back heel raised off the floor. See Deepen the Pose below for a brief description of the full pose. (par-ee-vrt-tah parsh-vah-cone-ahs-anna) parivrtta = to turn around, revolve parsva = side, flank kona = angle Stand in Tadasana. With an exhalation, step or lightly jump your feet 3½ to 4 feet apart. Rest your hands on your hips. Turn your right foot out to the right 90 degrees and turn your left foot in slightly to the right. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the kneecap is in line with the center of the right ankle. Exhale and turn your torso to the right until you re facing directly out over the right leg; as you do this, lift your left heel off the floor and spin on the ball of the foot until the inner left foot is parallel to the inner right foot. Then exhale again and bend your right knee. If possible, bring the right thigh parallel to the floor. Keep your left leg active by pressing the thigh up toward the ceiling and extending strongly through the left heel. At the same time, resist the lift of the left thigh by pressing the tailbone toward the pubis. With another exhale turn further to the right and lean the torso down, placing the left hand on the floor inside the right foot. Dig your right thumb into the right hip crease and push the thighbone down toward the floor. Firm the shoulder blades into the back ribs and lean the torso back slightly, away from the inner thigh. Stay in this position for a few breaths. If this position seems challenging enough, stay for the recommended time. If you want to go further, bend your left elbow and bring it to the outside of the right knee. Resist the knee and elbow against each other. If possible, straighten your left elbow and reach the hand toward the Legs Ankles Groins Chest Lungs Shoulders Spine Abdomen Therapeutic Applications Constipation Infertility Low backache Osteoporosis Sciatica Strengthens and stretches the legs, knees, and ankles Stretches the groins, spine, chest and lungs, and shoulders Stimulates abdominal organs Increases stamina Improves digestion and aids elimination Improves balance Headache High or low blood pressure Insomnia If you have any neck problems, don t turn your head to look at the top arm; instead look straight ahead with the sides of the neck lengthened evenly, or look down at the floor. Beginners often have difficulty maintaining their balance in this pose, especially with the back

40 Yoga Journal- Revolved Side Angle Pose Page 3 of 4 Yoga Journal- Revolved Side Angle Pose Page 4 of 4 heel lifted off the floor. To improve your balance, support your heel, either by standing it on a sandbag or thick book, or by bracing it against a wall. Variations Take a little support under the back heel if needed at first. Return to You can perform this pose with your hands in a modified Anjali Mudra (Salutation Seal). Perform steps 1 through 4 in the main description above. Press the bent elbow against the outside of the bent knee, but don t straighten the arm. Then bend the top elbow and press your palms together. You probably won t be able to touch your thumbs to your sternum, as you do in traditional Anjali Mudra. Open your elbows wide, stretching your bottom elbow toward the floor, the top elbow toward the ceiling. Use the pressure of the elbow against the knee and the palms against each other like a crank to increase the twist in the upper back. Modifications and Props Here s an exercise that will help you deepen the twist in this pose by modifying it in an unusual way. Perform steps 1 through 3 in the main description above, with a block underneath the bottom hand. Shift onto the outside edge (little-toe side) of the back foot, and walk the block away from the inner foot about 12 to 18 inches. Lean the torso back away from the inner bent leg, as if doing a backbend, and on an exhalation, twist the front of the torso to face up at the ceiling. You can press the free palm against the sacrum, or stretch the arm over the back of the top ear. Partnering A partner can help you deepen the twist in this pose. Perform the pose with the outside of your back leg and hip braced against a wall (for the purposes of this description we ll say you re twisting to the right with your left leg and hip on the wall). Have your partner sit on the floor outside your right thigh and hip, facing you. She should press one foot against your outer thigh, just above the knee, and the other foot against your right hip (now the pelvis is squeezed between your partner s foot and the wall). Reach your left arm out toward your partner. She should grasp the forearm and gently tug the arm toward her as she pushes her feet on the thigh and hip. Have her pull according to your capacity. Most of the standing poses are appropriate preparations for this challenging standing twist, especially Parivrtta Trikonasana. You might also try wide-open groin poses like Baddha Konasana and Upavistha Konasana; thigh stretchers like Virasana and its reclining variation; and hip openers like Gomukhasana. Parivrtta Parsvakonasana is a good preparation for a standing pose like Garudasana, and for sitting cousins such as Gomukhasana, Bharadvajasana, and Marichyasana III. Deepen The Pose Advanced students will want to keep the back heel as much as possible on the floor. Be sure to rotate the back foot in more than you do for most other standing poses, about 45 to 60 degrees.

41 Yoga Journal- Revolved Triangle Pose Page 1 of 4 Yoga Journal- Revolved Triangle Pose Page 2 of 4 reversed, twisting to the left. Parivrtta Trikonasana (par-ee-vrit-tah trik-cone-ahs-anna) parivrtta = to turn around, revolve trikona = three angle or triangle Ankles Legs Hips Groins Lower back Abdomen Shoulders Spine Therapeutic Applications Stand in Tadasana. With an exhalation, step or lightly jump your feet 3½ to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn your left foot in 45 to 60 degrees to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right kneecap is in line with the center of the right ankle. With an exhalation, turn your torso to the right, and square your hip points as much as possible with the front edge of your sticky mat. As you bring the left hip around to the right, resist the head of the left thigh bone back and firmly ground the left heel. With another exhalation, turn your torso further to the right and lean forward over the front leg. Reach your left hand down, either to the floor (inside or outside the foot) or, if the floor is too far away, onto a block positioned against your inner right foot. Allow the left hip to drop slightly toward the floor. You may feel the right hip slip out to the side and lift up toward the shoulder, and the torso hunch over the front leg. To counteract this, press the outer right thigh actively to the left and release the right hip away from the right shoulder. Use your right hand, if necessary, to create these two movements, hooking the thumb into the right hip crease. Beginning students should keep their head in a neutral position, looking straight forward, or turn it to look at the floor. More experienced students can turn the head and gaze up at the top thumb. From the center of the back, between the shoulder blades, press the arms away from the torso. Bring most of your weight to bear on the back heel and the front hand. Stay in this pose anywhere from 30 seconds to one minute. Exhale, release the twist, and bring your torso back to upright with an inhalation. Repeat for the same length of time with the legs Constipation Digestive problems Asthma Lower backache Sciatica Strengthens and stretches the legs Stretches the hips and spine Opens the chest to improve breathing Relieves mild back pain Stimulates the abdominal organs Improves sense of balance Back or spine injury. Perform this pose only with the supervision of an experienced teacher or avoid it altogether. Also avoid this pose if you have: Low blood pressure Migraine Diarrhea Headache Insomnia This pose is slightly easier with a narrower stance. Beginners should also, as suggested in the main description, bring their hand to the inner foot, whether on the floor or on a support like a block or folding chair. Variations 4/21/ /21/2011

42 Yoga Journal- Revolved Triangle Pose Page 3 of 4 Yoga Journal- Revolved Triangle Pose Page 4 of 4 Parivrtta Trikonasana leads into a very interesting variation, not usually described in popular instruction manuals, called Parivrtta Ardha Chandrasana (Revolved Half Moon Pose). Perform the pose (twisting to the right). Then exhale, bend the right knee and reach the left hand forward on the floor (or onto a block) about 12 to 18 inches beyond the right foot (with the hand positioned on the big toe side of the foot). Inhale and straighten the right knee, lifting the left foot off the floor and bringing the leg parallel to the floor. Hold for 30 seconds to a minute, return the left foot to the floor with an exhalation, and leave the twist as described in step 5 above. Repeat on the other side. Deepen The Pose When you bring the bottom hand to the outside of the forward leg, press the forearm firmly against the outer shin. This pressure of arm-against-leg will help your torso rotate more deeply into the pose. Return to Modifications and Props One of the most common problems in this pose is the inability to keep the back heel grounded, which makes the pose very unstable. There are various ways to deal with the back heel. First, of course, you can just accept the situation and work diligently to press through the heel (and open the back-leg groin) even though it's off the floor. Second, you can perform the pose with your back heel wedged against a wall, which gives you something to push into. Or finally, you can raise the back heel on a lift and, over time, work to gradually lower the lift until the heel stays on the floor. Partnering A partner can help you stabilize and align this position and get a better feel for the twist. Perform steps 1 and 2 in the main description above. Have your partner stand behind you and wrap a strap across your front hip crease. Then continue with the rest of the pose. As you move into the twist, the partner will pull firmly on the ends of the strap, dragging the front groin deeper into the pelvis and the outer front hip away from the shoulder. Also, he can pull in on the strap to help you keep the front hip tucked in and, with one of his feet, press against and ground your back heel. Baddha Konasana Prasarita Padottanasana Siddhasana or Sukhasana Supta Virasana Supta Baddha Konasana Uttanasana Utthita Parsvottanasana Utthita Parsvakonasana Utthita Trikonasana Virabhadrasana II Virasana Vrksasana Parivrtta Trikonasana is usually sequenced just after (as a counterpose to) Trikonasana. You can also use this pose as a standing preparation for seated forward bends like Janu Sirsasana and seated twists like Ardha Matsyendrasana and Marichyasana III. 4/21/ /21/2011

43 Yoga Journal-Side Crane Pose Page 1 of 2 Yoga Journal-Side Crane Pose Page 2 of 2 will increase, while that on your feet will decrease until they lift easily. Parsva Bakasana Bend your knees to a half-squat, thighs parallel to the floor. If your heels don't rest comfortably on the floor, support them on a thickly folded blanket. Take your left elbow to the outside of your right thigh as you soften your belly. Now put the finishing touches on the pose. Keep your feet together and press out through their inner edges. Draw your heels toward your buttocks. Exhaling, soften your belly to prepare for the twist, then pull your left hip strongly down and lift both feet up. Your left arm may remain slightly bent, but straighten it as much as you can without allowing your legs to slide down. Straighten your right arm completely. As you lift your right shoulder, twist your spine further. Lift your chest and head, and look forward. Breathe evenly and naturally. Hold the pose for 20 seconds or longer, then lower your feet back to the floor with an exhale. Repeat it on the other side for the same length of time. Wrists Exhaling, twist your torso to the right, bringing your left lower ribs across toward your right thigh as far as you can. Slide the back of your left arm down the outside of the right thigh, bringing your outer armpit as close to the outer thigh as you can. Keeping the arm in place, do a slight back bend and draw your right shoulder back to twist your torso more deeply. Exhaling each time, repeat these alternating backbending and twisting movements until you reach your maximum rotation. Then slide your left upper arm several inches toward your right hip and press it firmly against your right thigh; maintaining this pressure, draw the upper arm back toward your right knee without allowing the skin to slide. This will rotate the flesh of the upper arm outward, locking it in place. Once your arm is in position on your thigh, note the point of skin-to-skin contact. Try not to change it throughout the pose. Now squat down fully, buttocks just above your heels. Place your left palm on the floor just outside your right foot. If the hand doesn't easily reach the floor, tip your torso to the right until you can put your palm down flat. Maintaining contact between your left upper arm and your right outer thigh, lean even more to the right until you can place your right hand on the floor. Your hands should be shoulder width apart and positioned on an imaginary line drawn diagonally away from your right foot angled in the direction of the heel. Set your fingers parallel to each other. Most of your weight will still be on your feet. Strengthens the arms and wrists Tones the belly and spine Improves sense of balance Any wrist or lower back injury To secure your balance, lower your forehead onto a block or bolster as you lift your feet off the floor. Marichyasana I Pasasana Uttanasana Adho Mukha Svanasana Concentrate on maintaining the point of contact between your left arm and right thigh as you slowly lift your pelvis and shift it to the right, aiming to bring the middle of your abdomen above and between your hands. This is not the precise balance point, but if you get this close you'll probably be able to find the perfect position by feel. As you get close, the weight on your hands Return to

44 Yoga Journal- Noose Pose Page 1 of 4 Yoga Journal- Noose Pose Page 2 of 4 from each other. Use the pressure of the palms to increase the twist. Stay in this pose for 30 seconds to a minute. Release the twist with an exhalation, then repeat for the same length of time to the left. Pasasana This position, suitable for intermediate and advanced students, is described in the Full Pose section below. First we'll look at a simpler version of this twist, using the wall as a prop. (posh-ahs-anna) pasa = a snare, trap, noose, tie, bond, cord, fetter Stand in Tadasana (Mountain Pose) next to a wall with your feet hip-width and parallel to each other. Ideally, you will stand forearm distance from the wall. So, as you stand in Tadasana with the wall on your right side, turn to the right and press your right palm into the wall-from wrist to elbow, your forearm should be parallel to the ground. Adjust your distance to the wall accordingly and turn your torso back to center. Bend your knees into a full squat, with your buttocks sitting on your heels. If you're not able to get the heels fully on the floor, squat with the heels raised on a thickly folded blanket or sandbag. Swing your knees slightly to the left. As you exhale, turn your torso to the right and press both hands into the wall. As your left hand presses into the wall, the elbow should press against the outside of your right knee. Support the pose by using your right hand for leverage-the right hand will be high and the left hand will be low. For the full pose, it's necessary to close any space between the left side of the torso and the tops of the thighs. So work the back of the left arm down the leg, moving the back of the left shoulder toward the outside of the right knee. Press the knee and arm (or shoulder) firmly against each other. Use this pressure to lengthen the left side of your torso out of the inner groins, sliding it along the tops of the thighs. There's a tendency in these deep twists to harden the belly, so try to keep your belly soft. Keep the right hand on the wall or bring the palms together with the elbows angled sharply away Arches Thighs Knees Ankles Abdomen Hips Chest Shoulders Spine Intestines Kidneys Liver Bladder Uterus Therapeutic Applications Asthma Mild back, shoulder, and neck tension Indigestion Flatulence Menstrual discomfort Sciatica Stretches and strengthens the ankles Stretches the thighs, groins, and spine Opens the chest and shoulders Stimulates the abdominal organs Improves digestion and elimination Improves posture Avoid deep squats with any knee injury Lower-back injury Herniated disk Variations

45 Yoga Journal- Noose Pose Page 3 of 4 Yoga Journal- Noose Pose Page 4 of 4 For the full pose, perform steps 1 through 3 as described above. Then snug the knee into the armpit, bend the elbow, and swing the forearm around the front of the shins. Position the hand just to the outside of the same-side shin. Then exhale and sweep the other arm behind the back. Grasp the top hand (or wrist) with the bottom hand. top arm. Return to Modifications and Props Beginning students often aren't able to easily squat for Pasasana. It's possible though to learn the rudiments of this pose while sitting on a chair. Sit near the front edge of the seat. Press the left hand to the outside of the right knee and twist to the right. You can push the right hand against the chair back to help lift the spine and improve the twist. After a few breaths, if this position is relatively comfortable, lean slightly forward and press the left forearm to the knee. Again wait for a few breaths and, if possible, lay the left side of the torso down near the top thighs and press the left elbow to the knee. Press the palms firmly and evenly against each other. Hold for a few breaths, untwist the torso and lift up with an inhalation. Repeat to the left for the same length of time. Partnering A partner can help you deepen the twist. Squat near a wall, so that you are twisting away from the wall. In this example you will be twisting to the right and the wall will be to your left side. Have your partner sit on the floor on your right side. Perform steps 1 and 2 as described above. Have your partner put his soles on your outer thigh to brace you, then take hold of your left wrist. He should gently pull on your wrist and arm, helping you to move the back of the left shoulder closer to the right knee. Ardha Matsyendrasana Baddha Konasana Balasana Bharadvajasana Gomukhasana Malasana Marichyasana III Marichyasana I Parivrtta Parsvakonasana Supta Baddha Konasana Supta Padangusthasana Virasana Pasasana is usually performed near the end of a long seated-twist sequence, though it could be used as a warm-up for twists like Ardha Matsyendrasana (Half Lord of the Fishes Pose) and Marichyasana III (Marichi's Pose, variation III). Deepen The Pose To increase the twist, use the bottom arm (the one wrapped around the legs) to pull down on the

46 Yoga Journal- Wide-Legged Forward Bend Page 1 of 3 Yoga Journal- Wide-Legged Forward Bend Page 2 of 3 Press your inner palms actively into the floor, fingers pointing forward. If you have the flexibility to move your torso into a full forward bend, walk your hands back until your forearms are perpendicular to the floor and your upper arms parallel. Be sure to keep your arms parallel to each other and widen the shoulder blades across the back. Draw your shoulders away from your ears. Prasarita Padottanasana (pra-sa-ree-tah pah-doh-tahn-ahs-anna) prasarita = stretched out, expanded, spread, with outstretched limbs pada = foot ut = intense tan = to stretch or extend (compare the Latin verb tendere, "to stretch or extend") Stand in Tadasana (Mountain Pose), facing one of the long edges of your sticky mat, then step or lightly hop your feet apart anywhere from 3 to 4 1/2 feet (depending on your height: taller people should step wider). Rest your hands on your hips. Make sure your inner feet are parallel to each other. Lift your inner arches by drawing up on the inner ankles, and press the outer edges of your feet and ball of the big toe firmly into the floor. Engage the thigh muscles by drawing them up. Inhale and lift your chest, making the front torso slightly longer than the back. Exhale and, maintaining the length of the front torso, lean the torso forward from the hip joints. As your torso approaches parallel to the floor, press your fingertips onto the floor directly below your shoulders. Extend your elbows fully. Your legs and arms then should be perpendicular to the floor and parallel to each other. Move your spine evenly into the back torso so that your back is slightly concave from the tailbone to the base of the skull. Bring your head up, keeping the back of the neck long, and direct your gaze upward toward the ceiling. Push your top thighs straight back to help lengthen the front torso, and draw the inner groins away from each other to widen the base of your pelvis. Take a few breaths. As you maintain the concavity of your back and the forward lift of your sternum, walk your fingertips between your feet. Take a few more breaths and then, with an exhalation, bend your elbows and lower your torso and head into a full forward bend. Make sure as you move down that you keep your front torso as long as possible. If possible rest the crown of your head on the floor. Stay in the pose anywhere from 30 seconds to 1 minute. To come out, bring your hands back on the floor below your shoulders and lift and lengthen your front torso. Then with an inhalation, rest your hands on your hips, pull your tail bone down toward the floor, and swing the torso up. Walk or hop your feet back into Tadasana. Brain Liver Kidneys Hamstrings Calves Hips Groins Knees Spine Therapeutic Applications Headache Fatigue Mild depression Strengthens and stretches the inner and back legs and the spine Tones the abdominal organs Calms the brain Relieves mild backache Lower-back problems: Avoid the full forward bend Most beginning students aren't able to easily touch the crown of their head to the floor in the last stage of this forward bend. Instead you can support your head on a padded block, a thickly folded blanket, or a bolster. Variations

47 Yoga Journal- Wide-Legged Forward Bend Page 3 of 3 The pose as described here is technically known as Prasarita Padottanasana I (in the Iyengar and Ashtanga systems). Prasarita Padottanasana II is a more challenging variation. Perform step 1 of the main description above. Then bring your hands into Anjali Mudra (Salutation Seal), but behind your back, a hand position technically known as prstanjali mudra (prsta, pronounced prish-ta, meaning "the back or rear of anything"). To do this lean your torso slightly forward and round your back. Then press your palms together behind your back with your thumbs resting on your sacrum, fingers pointing toward the floor. Exhale and turn the fingers, first toward your back, then upward, so they point toward the ceiling. Slip the pinky sides of your hands up your back as high as possible, ideally between your shoulder blades. Roll your shoulders back and lift your chest, pressing the pinkies deeply into your spine. Finally exhale into your forward bend and bring your head close to or onto the floor. If this hand position isn't possible for you, simply cross your forearms behind your back and hold the elbows with the opposite hands. Modifications and Props Some beginners aren't able to easily bring their hands to the floor and need a good deal of support in this forward bend to protect their lower back. Try raising your hands off the floor by resting each on the end of a block. If your back is still rounded, then use a folding chair to support your forearms. Always Remember in forward bends to emphasize the length of the front torso. Prasarita Padottanasana is usually sequenced near the end of a standing pose practice. Besides many of the standing poses, good preparations for this pose include: Adho Mukha Svanasana Supta Baddha Konasana Uttanasana Baddha Konasana Bakasana Paschimottanasana Sirsasana Utthita Parsvakonasana Deepen The Pose Advanced students can get a better sense of how to work the arms in this pose by using a block. Set a block on one of its sides, with its long axis parallel to the long edge of your sticky mat, on the floor in front of you. Lean forward into the pose and grip the block between your forearms, just below the elbows, and pick it up off the floor. Then complete the pose with your palms and crown on the floor. Now squeeze the block firmly between your forearms, pressing your inner hands actively into the floor. This action of the arms will also get you ready for poses like Headstand variations and Pincha Mayurasana (Peacock Pose). Return to

48 Yoga Journal-Lion Pose Page 1 of 3 Yoga Journal-Lion Pose Page 2 of 3 Hands/Fingers Diaphragm Therapeutic Applications According to several sources, Simhasana is a useful pose for people with bad breath or for those who stutter. Simhasana feline. (sim-hahs-anna) simha = lion Kneel on the floor and cross the front of the right ankle over the back of the left. The feet will point out to the sides. Sit back so the perineum snuggles down onto the on the top (right) heel. Press your palms firmly against your knees. Fan the palms and splay your fingers like the sharpened claws of a large Take a deep inhalation through the nose. Then simultaneously open your mouth wide and stretch your tongue out, curling its tip down toward the chin, open your eyes wide, contract the muscles on the front of your throat, and exhale the breath slowly out through your mouth with a distinct "ha" sound. The breath should pass over the back of the throat. Some texts instruct us to set our gaze (drishti) at the spot between the eyebrows. This is called "mid-brow gazing" (bhru-madhya-drishti; bhru = the brow; madhya = middle).other texts direct the eyes to the tip of the nose (nasa-agra-drishti; nasa = nose; agra = foremost point or part, i.e., tip). You can roar two or three times. Then change the cross of the legs and repeat for the same number of times. Knees Ankles Abdomen Chest Relieves tension in the chest and face. An often-overlooked benefit of Simhasana is that it stimulates the platysma, a flat, thin, rectangular-shaped muscle on the front of the throat. The platysma, when contracted, pulls down on the corners of the mouth and wrinkles the skin of the neck. Simhasana helps keep the platysma firm as we age. According to traditional texts, Simhasana destroys disease and facilitates the three major bandhas (Mula, Jalandhara, Uddiyana). If you have a knee injury, always be cautious in flexed-knee sitting positions and, if necessary, sit on a chair to do the pose. The hands and shoulder blades are sympathetically connected. As you spread the right palm on the right knee, feel how the shoulder blade spreads across your back. Similarly, as you press each palm against the same-side knee, feel how the same-side shoulder blade presses more deeply into the back, helping to lift the heart. Variations Sit in what's called Mandukasana (Frog Pose; manduka = frog). Kneel on the floor and sit back on your heels; then wiggle your buttocks down onto the inner arches of the feet, which together form a kind of saddle. Then, keeping the inner tips of your big toes touching, spread your knees wide, at least as wide as your outer hips. Now lean your torso forward and press your palms on the floor between your legs, fingers turned back toward your pelvis. Keep your elbows as straight as possible. Then perform the pose as described in Step 4 above. Modifications and Props If you find the leg position described above to be uncomfortable, simply sit in Virasana. Sit on a block positioned between your feet. Partnering Nobody wants to partner with a lion.

49 Yoga Journal-Lion Pose Page 3 of 3 Baddha Konasana Dandasana Siddhasana or Sukhasana Supta Virasana Supta Baddha Konasana Virasana Simhasana is a good pose to use to "clear the air," so to speak, at or near the beginning of an asana or pranayama practice. So almost any pose would be appropriate to practice next. Deepen The Pose Some old instructional manuals teach that Jalandhara Bandha should be performed during Simhasana. Return to

50 Yoga Journal-Easy Pose Page 1 of 2 Yoga Journal-Easy Pose Page 2 of 2 Upper back Therapeutic Applications Sukhasana Fold a thick blanket or two into a firm support about six inches high. Sit close to one edge of this support and stretch your legs out in front of your torso on the floor in Dandasana (Staff Pose). Stress Calms the brain Strengthens the back Stretches the knees and ankles Knee injury Cross your shins, widen your knees, and slip each foot beneath the opposite knee as you bend your knees and fold the legs in toward your torso. Relax the feet so their outer edges rest comfortably on the floor and the inner arches settle just below the opposite shin. You'll know you have the basic leg fold of Sukhasana when you look down and see a triangle, its three sides formed by the two thighs and the crossed shins. Don't confuse this position with that of other classic seated postures in which the ankles are tucked in close to the sitting bones. In Sukhasana, there should be a comfortable gap between the feet and the pelvis. Sit with your back to a wall, slightly closer than the length of a yoga block, and wedge the ends of the block between the wall and your lower shoulder blades. Return to As always, you should sit with your pelvis in a relatively neutral position. To find neutral, press your hands against the floor and lift your sitting bones slightly off the support. As you hang there for a few breaths, make your thigh bones heavy, then slowly lower your sit bones lightly back to the support. Try to balance your pubic bone and tail bone so they're equidistant from the floor. Either stack your hands in your lap, palms up, or lay your hands on your knees, palms down. Lengthen your tail bone toward the floor, firm your shoulder blades against your back to you're your upper torso, but don't overarch your lower back and poke your lower front ribs forward. You can sit in this position for any length of time, but if you practice this pose regularly, be sure to alternate the cross of the legs. A good rule of thumb: On even-numbered days, cross the right shin in front of the left, and on odd-numbered days, do the opposite. Alternately, you can divide the practice time in half, and spend the first half with your right leg forward, and the second half with the left leg forward.

51 Yoga Journal- Reclining Bound Angle Pose Page 1 of 2 Yoga Journal- Reclining Bound Angle Pose Page 2 of 2 Supta Baddha Konasana (SOUP-tah BAH-dah cone-nahs-anna)supta = lying down, reclining baddha = bound kona = angle ---> ---> Variations Modifications and Props Partnering Follow-up Poses ---> Advanced Tips Perform Baddha Konasana. Exhale and lower your back torso toward the floor, first leaning on your hands. Once you are leaning back on your forearms, use your hands to spread the back of your pelvis and release your lower back and upper buttocks through your tailbone. Bring your torso all the way to the floor, supporting your head and neck on a blanket roll or bolster if needed. Knee injury Return to With your hands grip your topmost thighs and rotate your inner thighs externally, pressing your outer thighs away from the sides of your torso. Next slide your hands along your outer thighs from the hips toward the knees and widen your outer knees away from your hips. Then slide your hands down along your inner thighs, from the knees to the groins. Imagine that your inner groins are sinking into your pelvis. Push your hip points together, so that while the back pelvis widens, the front pelvis narrows. Lay your arms on the floor, angled at about 45 degrees from the sides of your torso, palms up. The natural tendency in this pose is to push the knees toward the floor in the belief that this will increase the stretch of the inner thighs and groins. But especially if your groins are tight, pushing the knees down will have just the opposite of the intended effect: The groins will harden, as will your belly and lower back. Instead, imagine that your knees are floating up toward the ceiling and continue settling your groins deep into your pelvis. As your groins drop toward the floor, so will your knees. To start, stay in this pose for one minute. Gradually extend your stay anywhere from five to 10 minutes. To come out, use your hands to press your thighs together, then roll over onto one side and push yourself away from the floor, head trailing the torso. Hide AllView All

52 Yoga Journal- Reclining Hero Pose Page 1 of 3 Yoga Journal- Reclining Hero Pose Page 2 of 3 Supta Virasana Thighs and groins Knees Ankles Arches Abdomen Shoulders (with the arms stretched overhead, see Deepen the Pose below) Caution: Supta Virasana, the reclining variation of Virasana, is an intermediate pose. DO NOT perform this pose unless you can sit your buttocks relatively easily on the floor between your feet. (soup-tah veer-ahs-anna) supta = lying down, reclining vira = man, hero, chief (compare Latin vir, man, the root of English words virile and virtue) Perform Virasana. Exhale and lower your back torso toward the floor. First lean onto your hands, then your forearms and elbows. Once you are on your elbows, place your hands on the back of the pelvis and release your lower back and upper buttocks by spreading the flesh down toward the tailbone. Then finish reclining, either onto the floor or a support. If your front ribs jut up sharply toward the ceiling, it s a sign of tight groins, which pulls your front pelvis toward your knees and causes your belly and lower back to tense. Use your hands to press your front ribs down slightly and lift your pubis toward your navel. This should lengthen your lower back and lower it toward the floor. If it doesn t, raise yourself onto a higher support. Then lay your arms and hands on the floor, angled about 45 degrees from the sides of your torso, palms up. Sink the heads of the thighbones deep into the back of the hip sockets. It s alright to lift your knees a little away from the floor to help soften your groins; in fact, you can raise your knees a few inches on a thickly folded blanket. You can also allow a little bit of space between your knees as long as your thighs remain parallel to each other. Do not, however, allow the knees to splay apart wider than your hips this will cause strain on the hips and lower back. To begin, stay in this pose for 30 seconds to 1 minute. Gradually extend your stay to 5 minutes. To come out, press your forearms against the floor and come onto your hands. Then use your hands to lift your torso into Virasana. As you come up, lead with your sternum, not your head or chin. Come out of Virasana in the recommended manner. Therapeutic Applications Arthritis Asthma Diarrhea Digestive problems Flat feet Head cold Headache High blood pressure Infertility Insomnia Intestinal gas and acidity Menstrual discomfort Respiratory ailments Sciatica Varicose veins Stretches the abdomen, thighs and deep hip flexors (psoas), knees, and ankles Strengthens the arches Relieves tired legs Improves digestion Helps relieves the symptoms of menstrual pain If you have any serious back, knee, or ankle problems, avoid this pose unless you have the assistance of an experienced instructor. If your thighs insist on sliding apart in this pose, you might try one of two short-term solutions: bind your thighs together with a strap positioned around the mid-thighs; or squeeze a 2-to 3-inch thick book between your thighs. In either case be sure to draw your inner groins sharply up into your pelvis. Variations

53 Yoga Journal- Reclining Hero Pose Page 3 of 3 Before doing Supta Virasana you can start with its halfway variation, Supta Ardha Virasana (aredah = half). To sit in Ardha Virasana, draw just your right leg back into Virasana. You can keep your left knee bent with the foot on the floor, or straighten your left leg by pushing out through the heel. Then recline as described above, either onto a support or the floor, following all the cautions. Come out as recommended for Virasana, then repeat with the left leg back. Modifications and Props If you re not able to recline fully on the floor, set a bolster or one or more folded blankets behind yourself to fully support your spine and head. Use as much height as you need to make the position reasonably comfortable. To help release the groins, lay some weight across the creases of the top thighs where they join the front pelvis. Start with a 10-pound sandbag and gradually over time increase the weight to 30 pounds or so. Partnering A partner can help you get a feel for the proper movement of the top thighs in this pose. Have her stand at your knees, bend forward, and place her hands on your top thighs, which can be padded with a folded sticky mat. She should then press lightly down on your thighs and turn them inward, rolling the inner thighs toward the floor. Tell your partner if you want more or less pressure on your thighs. Baddha Konasana Balasana Bhujangasana Gomukhasana (leg position) Virasana Like its upright cousin, Supta Virasana is an excellent preparatory pose for many asanas, including Padmasana, Baddha Konasana, Bakasana, most standing poses, and any inversion and backbend. Deepen The Pose You can also involve the arms in this pose. Inhale and raise your arms toward the ceiling, parallel to each other and perpendicular to the floor. Rock back and forth a few times, further broadening the shoulder blades across your back, then stretch your arms overhead, on the floor, palms up toward the ceiling. Rotate your arms outward, so the outer armpits roll toward the ceiling, and pull your shoulder blades down the back toward your tailbone. Return to

54 Yoga Journal- Firefly Pose Page 1 of 2 Yoga Journal- Firefly Pose Page 2 of 2 Wrists Tittibhasana Squat with your feet a little less than shoulder distance apart. Tilt your pelvis forward and bring your trunk between your legs. Keeping your trunk low, straighten your legs enough to lift your pelvis to about knee height. Bring your left upper arm and shoulder as far as possible underneath the back of your left thigh just above the knee and place your left hand on the floor at the outside edge of your foot, fingers pointing forward. Repeat these actions on the other side. Stretches the inner groins and back torso Strengthens the arms and wrists Tones the belly Improves sense of balance Shoulder, elbow, wrist and low back injuries You can approximate this pose by sitting on the floor, legs spread to a ninety-degree angle, elevating each heel on a block, and pressing your palms into the floor between your legs. Garudasana (arms only) Malasana Bakasana Baddha Konasana Lift yourself off the floor by carefully shifting your center of gravity. Press your hands into the floor and slowly begin to rock your weight back, off your feet and onto your hands. Keep your inner thighs as high on your arms as possible. With an inhalation, stretch your legs out to the sides as straight as you can, keeping your pelvis high to make your legs parallel to the floor. Uttanasana Adho Mukha Svanasana Urdhva Mukha Svanasana Return to Press through the bases of your big toes but pull your toes back toward your torso and spread them apart. The inner edges of your feet should be angled slightly forward, the outer edges slightly back. Straighten your arms as much as possible. Hollow your chest as you widen your shoulder blades as much as possible; this will round your upper back, which will lift your torso higher. Without tensing your neck, lift your head and gaze forward. Breathe slowly and hold the pose for 15 seconds or longer, then release your feet to the floor with an exhale.

55 Yoga Journal- Scale Pose Page 1 of 2 Yoga Journal- Scale Pose Page 2 of 2 Knee injury Tight hips or thighs Tolasana If you're not yet able to accomplish full Padmasana, it's possible to get a feel for Tolasana using Ardha Padmasana (Half-Lotus Pose). In Half-Lotus, perform the pose as described in Steps 2 and 3 above. With this leg position, the buttocks will lift off the floor, but the outer calf and foot of the bottom leg won't. (toe-lahs-anna) tola = literally "poising one's self"; usually rendered as "balance" or "scale" Perform Padmasana (Lotus Pose). Place the palms on the floor beside the hips. Exhale, push the hands against the floor, contract the abdominal muscles, and lift the legs and buttocks away from the floor. Hold suspended for 10 to 15 seconds. Then lower your legs and buttocks on an exhalation, change the cross of the legs, and repeat for the same length of time. Spine Ankles Knees Abdomen Shoulders Wrists Intestines Strengthens the wrists, arms, and abdomen Avoid this pose with any shoulder or wrist injuries. Tolasana also has many contraindications in common with Padmasana: Ankle injury Variations Tolasana isn't recommended for students who aren't able to perform Padmasana comfortably. Instead try a similar pose, Lolasana. Kneel on the floor and cross the front of your right ankle over the back of the left, as if you were in Simhasana (Lion Pose). Then sit back on the right heel and nestle it into your perineum. Place the hands on the floor (or on blocks) as if for Tolasana, and carry out the instructions given above. In Tolasana, the lifted torso is kept fairly upright; but in Lolasana, the back torso is completely rounded and the shoulders widened (which domes the back toward the ceiling). Release with an exhale, change the cross of the ankles, and repeat for the same length of time. Modifications and Props With the hands on the floor, it's often difficult to lift the legs away from the floor. Use a block under each hand to increase the length of the arms and assist the lift of the legs. Ardha Matsyendrasana Baddha Konasana Garudasana (arm position) Janu Sirsasana Padmasana Virasana Tolasana is usually performed as part of a Padmasana sequence. One common follow-up asana is called Kukkutasana (kukkuta = cock). Here the arms are slipped into the creases between the thighs and calves and, as in Tolasana, the torso and legs are then lifted away from the floor. Deepen The Pose To assist with the lift of the torso and legs, draw your inner groins up into the core of your torso, along the front of the spine. Return to

56 Yoga Journal- Wide-Angle Seated Forward Bend Page 1 of 3 Yoga Journal- Wide-Angle Seated Forward Bend Page 2 of 3 Calves Hips Thighs Knees Spine Groins Therapeutic Applications Upavistha Konasana blanket. (oo-pah-veesh-tah cone-ahs-anna) upavistha = seated, sitting kona = angle Sit in Dandasana, then lean your torso back slightly on your hands and lift and open your legs to an angle of about 90 degrees (the legs should form an approximate right angle, with the pubis at the apex). Press your hands against the floor and slide your buttocks forward, widening the legs another 10 to 20 degrees. As with Dandasana, if you can t sit comfortably on the floor, raise your buttocks on a folded Rotate your thighs outwardly, pinning the outer thighs against the floor, so that the knee caps point straight up toward the ceiling. Reach out through your heels and stretch your soles, pressing though the balls of the feet. With your thigh bones pressed heavily into the floor and your knee caps pointing up at the ceiling, walk your hands forward between your legs. Keep your arms long. As with all forward bends, the emphasis is on moving from the hip joints and maintaining the length of the front torso. As soon as you find yourself bending from the waist, stop, re-establish the length from the pubis to the navel, and continue forward if possible. Increase the forward bend on each exhalation until you feel a comfortable stretch in the backs of your legs. Stay in the pose 1 minute or longer. Then come up on an inhalation with a long front torso. Hamstrings Arthritis Sciatica Detoxes kidneys Stretches the insides and backs of the legs Stimulates the abdominal organs Strengthens the spine Calms the brain Releases groins Lower-back injury: Sit up high on a folded blanket and keep your torso relatively upright. Upavistha Konasana is a difficult forward bend for many beginners. If you have trouble bending even a little bit forward, it s acceptable to bend your knees slightly. You might even support your knees on thinly rolled blankets; but remember, as you move into the forward bend, it s still important keep the knee caps pointing toward the ceiling. Variations Upavistha Konasana has a twisted variation. From the upright position described in step 1, turn your torso to the right with an exhalation. Press your left hand to the outside of your right thigh and right hand on the floor to the outside of your right hip. With a series of exhalations, walk your left hand down along the outside of the leg. Press the top of the left thigh into the floor to serve as the anchor for this movement. Stop at a comfortable place along the way or, if your flexibility allows it, reach your left hand to the outside of your right foot. Make sure, as you twist to the right and move the hand along the leg, that you don t shorten your right side; continue pressing your right hand against the floor to help lengthen that side of the torso. Stay for a minute. To leave this pose, exhale and swing your torso back to neutral. Then return to upright with an inhalation and repeat to the left. Modifications and Props Beginners might not be able to bring the torso forward toward the floor. Take a bolster or a thickly rolled blanket and lay it on the floor in front of you, its long axis perpendicular to your pelvis. Exhale into the forward bend and lay your torso down on this support.

57 Yoga Journal- Wide-Angle Seated Forward Bend Page 3 of 3 Partnering A partner can help you get a feel for the action of the inner thighs in this pose. Perform steps 1 and 2 in the main description above. Wrap a strap on top of your left hip crease and around the left leg and have the partner, sitting off to your left side, hold the two free ends. She should press her right foot against your sacrum, her left foot against your outer left thigh. Then, as the partner pulls on the strap perpendicularly to the line of your thigh bone, exhale and turn your torso to the right. Feel, as you turn, how the strap drags the inner left groin away from (and so anchoring) the twist. Press your left hand on the floor between your legs, your right hand on the floor outside your right hip. Spend a minute twisting away from the deepening left groin, then release with an exhalation, and repeat on the other side. Finally, perform the full pose as described above. As your torso lengthens forward between your legs, pretend that each inner groin is being pulled away from that movement by an imaginary strap. Baddha Konasana Dandasana Prasarita Padottanasana Supta Baddha Konasana Supta Padangusthasana Upavistha Konasana is a good preparation for most of the seated forward bends and twists, as well as the wide-leg standing poses. It might also be used to get ready for: Baddha Konasana Bakasana Gomukhasana Malasana Padmasana Siddhasana or Sukhasana Supta Padangusthasana Deepen The Pose Advanced students can help themselves move into the forward bend. Perform steps 1 and 2 in the main description above. Then reach out and wrap your index and middle fingers around the big toes, each pair of fingers secured in place with the thumb. Pull back on the toes as you lean forward, but push actively through the bases of the big toes to keep the inner and outer ankles even. Bend your elbows out to the sides and lift them away from the floor as your torso descends. Return to

58 Yoga Journal-Upward Bow or Wheel Pose Page 1 of 3 Yoga Journal-Upward Bow or Wheel Pose Page 2 of 3 Wrists Therapeutic Applications Osteoporosis Urdhva Dhanurasana (OORD-vah don-your-ahs-anna) urdhva = upward dhanu = bow Lie supine on the floor. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. Bend your elbows and spread your palms on the floor beside your head, forearms relatively perpendicular to the floor, fingers pointing toward your shoulders. Stretches the chest and lungs Strengthens the arms and wrists, legs, buttocks, abdomen, and spine Stimulates the thyroid and pituitary Increases energy and counteracts depression Therapeutic for asthma, back pain, infertility, and osteoporosis Back injury Carpal tunnel syndrome Diarrhea Headache Heart problems High or low blood pressure Pressing your inner feet actively into the floor, exhale and push your tailbone up toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Take 2 or 3 breaths. Then firmly press the inner hands into the floor and your shoulder blades against the back and lift up onto the crown of your head. Keep your arms parallel. Take 2 or 3 breaths. Press your feet and hands into the floor, tailbone and shoulder blades against your back, and with an exhalation, lift your head off the floor and straighten your arms. Turn the upper thighs slightly inward and firm the outer thighs. Narrow the hip points and lengthen the tailbone toward the backs of the knees, lifting the pubis toward the navel. Turn the upper arms outward but keep the weight on the bases of the index fingers. Spread the shoulder blades across the back and let the head hang, or lift it slightly to look down at the floor. Stay in the pose anywhere from 5 to 10 seconds or more, breathing easily. Repeat anywhere from 3 to 10 times. The knees and feet tend to splay as you lift into this pose, which compresses the lower back. In the beginning position, loop and secure a strap around your thighs, just above the knees, to hold the thighs at hip width and parallel to each other. To keep the feet from turning out, place a block between them, with the bases of the big toes pressing the ends of the block. As you go up, press the feet into the block. Variations Eka Pada Urdhva Dhanurasana (pronounced ACHE-ah POD-ah, eka = one, pada = foot or leg) Perform Urdhva Dhanurasana. Shift your weight onto the left foot and, with an exhalation, bend your right knee and draw it into your torso. Then inhale and extend the right leg at about a 45 degree angle relative to the floor. Hold for 5 to 10 seconds, exhale, bend the knee and return the foot to the floor. Repeat with the left leg for the same length of time. Modifications and Props Often the armpits and/or groins are tight and restrict full movement into this pose. You can support either your hands or feet on a pair of blocks to help yourself realize the full backbend. Be sure to brace the blocks against a wall, and if you like, cover them with a sticky mat to keep the hands or feet from slipping. Partnering A partner can help you learn about the work in the shoulders in this pose. Have your partner

59 Yoga Journal-Upward Bow or Wheel Pose Page 3 of 3 stand at your head, facing you. Perform the pose. Your partner can bring his/her hands around the sides of your torso so that his/her palms cover the shoulder blades and encourage them to widen away from the spine. Bhujangasana Setu Bandha Sarvangasana Urdhva Mukha Svanasana Virasana Ardha Matsyendrasana Supta Padangusthasana Deepen The Pose Once in the pose, lift your heels away from the floor and press your tailbone toward the ceiling. Walk the feet a little closer to the hands. Then, from the height of the tailbone, press the heels into the floor again. This will increase the depth of the backbend. Return to

60 Yoga Journal- Upward-Facing Dog Page 1 of 3 Yoga Journal- Upward-Facing Dog Page 2 of 3 Therapeutic Applications Sciatica Urdhva Mukha Svanasana (OORD-vah MOO-kah shvon-ahs-anna) urdhva mukha = face upward (urdhva = upward mukha = face) svana = dog Lie prone on the floor. Stretch your legs back, with the tops of your feet on the floor. Bend your elbows and spread your palms on the floor beside your waist so that your forearms are relatively perpendicular to the floor. Inhale and press your inner hands firmly into the floor and slightly back, as if you were trying to push yourself forward along the floor. Then straighten your arms and simultaneously lift your torso up and your legs a few inches off the floor on an inhalation. Keep the thighs firm and slightly turned inward, the arms firm and turned out so the elbow creases face forward. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don't harden the buttocks. Firm the shoulder blades against the back and puff the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Look straight ahead or tip the head back slightly, but take care not to compress the back of the neck and harden the throat. Urdhva Mukha Svanasana is one of the positions in the traditional Sun Salutation sequence. You can also practice this pose individually, holding it anywhere from 15 to 30 seconds, breathing easily. Release back to the floor or lift into Adho Mukha Svanasana with an exhalation. Wrists Improves posture Strengthens the spine, arms, wrists Stretches chest and lungs, shoulders, and abdomen Firms the buttocks Stimulates abdominal organs Helps relieve mild depression, fatigue, and sciatica Therapeutic for asthma Back injury Carpal tunnel syndrome Headache Pregnancy There's a tendency in this pose to "hang" on the shoulders, which lifts them up toward the ears and "turtles" the neck. Actively draw the shoulders away from the ears by lengthening down along the back armpits, pulling the shoulder blades toward the tailbone, and puffing the side ribs forward. If you need help learning this, lift each hand on a block. Modifications and Props Often it's difficult to keep the legs strongly suspended above the floor. Before you move into the pose, position a thick blanket roll below your top thighs. When you are in the pose, lightly rest your thighs on this roll as you press the tailbone closer to the roll. Partnering A partner can help you learn about the lift of the chest in this pose. Come into position with a strap looped around your back torso (across the shoulder blades) and under the armpits. Have your partner sit in front of you, a foot or so away, and grip and pull the ends of the strap, while at the same time pressing his/her feet lightly against the fronts of your shoulders. Release the heads of the upper arm bones away from this pressure as you dig the shoulder blades into the back, away from the strap. Bhujangasana Setu Bandha Sarvangasana

61 Yoga Journal- Upward-Facing Dog Page 3 of 3 Backbends Urdhva Mukha Svanasana will help you learn to lift the chest in poses like Tadasana and Virasana. Deepen The Pose To increase the strength and lightness of this pose, push from the backs of your knees along the calves and out through the heels. The tops of your feet will press more firmly against the floor; as they do, lift the top sternum up and forward. Return to

62 Yoga Journal- Standing Split Page 1 of 2 Yoga Journal- Standing Split Page 2 of 2 Urdhva Prasarita Eka Padasana Perform Virabhadrasana II (Warrior II Pose), right leg forward. Inhale and cartwheel your left arm up and over your head, creating a nice opening in the left ribs. With an exhale, twist your torso to the right, pivoting on the ball of the left foot to lift the heel off the floor. Then lean forward, lay your front torso onto the right thigh, and set your hands on the floor on either side of the right foot (if your hands don't rest comfortably on the floor, support each one on a block). Stay for 30 seconds to 1 minute. Then, lower the raised leg with an exhale and repeat on the other side for the same length of time. Thighs Calms the brain Stimulates the liver and kidneys Stretches the hamstrings, calves, and thighs Strengthens the thighs, knees, and ankles Stretches the back of the leg, the front thigh and groin Lower back injury Ankle or knee injury Support the lifted leg by pressing the raised foot against a wall or hooking its front ankle over the top edge of a chair back. Walk your hands slightly ahead of, and shift your weight onto, the right foot. Then, inhale and slowly straighten your right leg, simultaneously lifting the left leg parallel to the floor. The proper balance of external and internal rotation in each leg is important, especially for the standing leg. Your left leg and hip will tend to externally rotate slightly, lifting the hip away from the floor and angling the pelvis to the right. Try to keep the front pelvis parallel to the floor by internally rotating the left thigh. Pay close attention to the standing leg, especially the angle of the knee. The knee will tend to rotate inwardly: Be sure to rotate the thigh outwardly and turn the knee so the kneecap faces straight ahead. Uttanasana (Standing Forward Bend) Padangusthasana (Big Toe Pose) Prasarita Padottanasana (Wide-Legged Forward Bend Pose) Adho Mukha Svanasana (Downward-Facing Dog) Janu Sirsasana (Head-of-the-Knee Pose) Paschimottanasana (Seated Forward Bend) Supta Padangustasana (Reclining Big Toe Pose) Bhujangasana (Cobra Pose) Return to Feel how the downward energy of the standing leg creates an upward movement in the raised leg. Don't focus on how high your raised leg goes; instead, work toward directing equal energy into both legs. You can hold the raised leg more or less parallel to the floor, or try to raise it slightly higher; ideally your torso should descend as the leg ascends. If you're flexible you can grasp the back of the standing-leg ankle with the opposite-side hand.