pralaya Yoga Studios Replenishing series postures method technique - Robert Boustany www.pralayayoga.com yoga model - Robert Boustany pictures - Pieter van Marion Photography www.pvm-photography.nl manual made by - Marlies de Koning www.pralayayoga.nl This sequence of exercises will replenish your energy because of multiple reasons. One of the first reasons is beacause of the slight inverted position of the body. The body is not completely upside down but in a slight angle, which is appropriate for everyone. The blood pressure in the head is minimal (compared to for example a handstand). Inverted, the body can get blood flow into places that need this, for example the organs in the pelvic area. Secondly, this serie will replenish you because of the slight pressure on the upper back. This pressure forces the breath to open the back. Also these exercises open the hip area by strengthening the outside and loosely lengthening (but not stretching) the inside. When strength in the legs goes up, the lower back is released. There are four different variations in this sequence: * sweeping up & down * splits (with uddiyana banda) * twist in lying triangle * twist in lying cowhead pose In between each variation the basic resting position can be performed for as long as it is appropriate or convenient. basic resting position - reference pose * knees come in to chest * knees press out to the sides When there are problems in the lower back, keep the tailbone further over the blocks so the curve in the lumbar spine is kept. Rounding the lower back can shorten the abdominal region When the lower back is weak, this can create problems.
sweeping up & down sweeping up - outside foot * right leg off to the right * outside right foot touches the floor * if possible: right hands holds right knee sweeping down - outside foot sweeping up - toes * right foot slides from top of the mat to the bottom of the mat * if possible: right hands holds right knee * continue sweeping the foot up & down * lengthen abdomen * right leg off to the right * right toes lightly touch the floor without any discomfort along inside left thigh. Discomfort? Keep the foot above the floor * right hands holds right knee sweeping down - toes * right foot slides from top of the mat to the bottom of the mat * at the lower portion you feel the outside of the hip turn on * continue to sweep the foot up & down with long abdomen
Horizontal splits knee down (beginner) * right hand holds right heel * right knee on the floor * left hip can be off the blocks foot down (advanced) splits splits with uddiyana bandha * if there is no stretch or discomfort in hamstrings (otherwise stay with the previous variation) * extend the right leg * right foot on the floor * keep right knee on the floor * sliding left leg out towards bottom of the mat * left foot pressing to the left * engage gluteus medius on the side of the hip * lengthen abdomen * engage transverse abdominals * exhale and go into uddiyana bandha * stretch the abdomen * left foot to the left * right knee down * turn upper body to the left
Advanced horizontal splits Extreme splits knee down * right elbow or shoulder presses right leg down * right hand holds right heel * right knee to the floor Extreme splits foot down splits with uddiyana bandha * if there is no stretch or discomfort in hamstrings (otherwise stay with the previous variation) * extend the right leg * right foot on the floor * keep right knee on the floor * sliding left leg out towards bottom of the mat * left foot pressing to the left: engage glut medius * lengthen abdomen * engage transverse abdominals * exhale and go into uddiyana bandha * turn upper body to the left
Twisting lying triangle * left leg to the right * right leg sliding out * twisting upper body left * right hand on left foot * draw left foot in * stretch left upper outer thigh * lift right leg up * keep right leg back behind you Twisting lying cowhead pose * start with hips on left side of the blocks * cross left over right leg * legs to the right * upper body twisting left * traighten right leg to anchor left leg down * lift head up * move head slightly right * then turn the head left
Educational section Handpositions in extreme splits on blocks * hook right shoulder over right leg * reach right thumb and index finger apart * take right hand on right ankle * left hand over head * left hand under right foot * left hand on top of the right foot * right hand on top of the left hand