FOREWARD

I first met Stan Hafner, his brother Steve, and his lovely wife, Johanna Sullivan, almostforty years ago - sometimein the early/mid 70s. I got to know them well as they were students of mine at The Yoga Institute in Houston.

They would bike to the studio, their dog trailing behind,and all three beamed with joy every time they set foot in class. Stan was like a dry sponge, absorbing everything that was thrown at him. There was nothing he could not do, and might I add, do with grace and ease. When introduced to the most advanced asanas, he would simply smile and chuckle and look up as if to say, "Is that all there is?"

The Yoga Institute has long been a launching pad for lots of folks on the path. Many came, got the teaching and moved on to more advanced teachers/teachings. It became very clear to me that the chela was soon to become the master. When Stan told me he and Johanna would be moving to Austin I encouraged him to spread the dharma in that community. Start teaching! And teach he did, first at the local YMCA before starting his own studio, The Austin Yoga Shala.

Shortly after his move to Austin, Stan continued his studies with Pattabhi Jois - as one of his first American students - and then with Mary Louise Skelton, both world class teachers. Stan learned yogaold-school and to this day teaches old-school - that is, one-on-one, undiluted transmission in its purest form. The teachings he has received from the masters are part of his DNA - they are literally tattooed to his soul. His daily practice includes not only a hatha yoga routine but also the chanting of Patanjali's sutras (all 195) in Sanskrit, and for the most part,from memory. To step into his studio and be greeted by an 800 pound hand-crafted marble rendering of Patanjali is indeed a blast from the past (as well as the present). Stan is an embodiment of the ancients and suffice it to say, he is The Real Deal.

While today's teaching styles and offerings have changed with the availability of the internet, this eBook is the next best thing to being with Stan. Having said that, if ever in Austin, stop by The Austin Yoga Shala and learn the old-school way, one-on-one.

And don't miss Johanna's weekly sutra class.

Let it shine!

Lex GillanHoustonDecember, 2011

USING THE VINIYOGA MASTER eBOOKThis eBook should be used as a reference in learning how to safely take the included postures. In the Viniyoga method taught by Stan Hafner, the postures should be done in a non-harmful way. Great care was taken to present the postures and practices in a way that starts gently with intelligent sequencing then leads to the peak of each posture or practice. The postures are explained in detail and have associated videos. They start from the easiest version then proceed to the more advanced. Convenient links are provided to navigate the book with ease. Take care to follow Stans instruction as he explicitly tells you how to take the postures safely. Also included is the associated text for each posture. Please make an effort to read about the specific cautions and aspects of each pose. If you feel fatigued, short of breath, dizzy, or out of sorts in any way, please stop and rest before proceeding. Though this information should be of great use to anyone, it will be of particular value to yoga teachers due to the precise articulation and minute details of the instruction contained in the videos.

The information contained in this eBook is in no way meant to replace a qualified teacher, but is merely a reference. This information should be of great use to anyone wishing to study the practice of yoga, but it should prove to be of particular value to yoga teachers wishing to teach in the Viniyoga method.

For further details, please see our website at ViniyogaMaster.com.

ABOUT VINIYOGAViniyoga was first taught by T. Krishnamacharya after long and intense study of the Yoga Sutras of Patanjali. His teachings were continued by his son, T.K.V. Desikachar. According to the Sutras, yoga is the ability to quiet the disturbances of the mind. Within this calmness, clear perception is attained.

Viniyoga is a Sanskrit word that means "adaptation". Viniyoga is therefore an approach to yoga that is adapted to the particular needs of each practitioner. The tradition acknowledges that each of us is different in age, constitution, mental clarity, body geometry, abilities, and so forth. This demands that the practice of yoga be appropriate and useful to each student, regardless what his or her circumstance in life might be. With this in mind, the Desikachar method of Viniyoga is particularly suited to one-on-one instruction.

Along life's journey, we evolve in many ways. Our physical, emotional, and intellectual selves are constantly changing. Our yoga should be tailored to these progressive transitions.

As youngsters, we should be using yoga as a tool for the balanced development of body and mind. As we mature into adulthood, our practice should preserve our physical and mental health to effectively interact and be productive in the world around us. At this point in life, our practice should protect and maintain our physical beings while it helps us to achieve lucidity and reduce suffering. Progressing into the second half of middle age, our yoga should be more psychological and spiritual in nature. And in the latter stages of life, we should be practicing to prepare for our departure from this world.

Likewise, one's practice might change from day to day, or morning to night. For instance, to wake the body, an energizing practice might be in order in the morning, where, in the evening, one might use a more relaxing sequence to relieve the stresses of the day and prepare for sleep. The Desikachar method of Viniyoga considers a person's present circumstance in life, then designs a yoga practice accordingly.

FOUR REASONS WHY VINIYOGA IS DISTINCT FROM OTHER STYLES OF YOGA

One, the yoga postures are done repeatedly and aren't just held in a position. Students change the lengths of their inhalations and exhalations, and sometimes briefly hold the breath, to achieve certain effects. Postures may be deepened or held depending on the individual.

Two, the goal with asana practice is not to achieve a picture perfect form, but to have the optimum effect on the mind and body. Yoga is not about competition, with others or with oneself. Forcing the body into certain positions to master the form of a posture leads to bad effects, the wrong direction with one's practice, and sometimes a trip to the hospital. In short, Viniyoga strives for function over form.

Three, a key to the method is the coupling of movement and breath. Breath is combined with movement to develop awareness of the relationship of the body to the breath. The breath, in turn, compliments each movement.

Four, Viniyoga is an intelligent sequential process, or vinyasa krama, the mindful structure of a yoga practice for a specific intention or goal. In the conscious development of a yoga practice, we first observe where we are and where we want to go. After determining our intention, we develop the proper sequence of postures, pranayama or breathing exercises, meditation, and study of the many other aspects of yoga to help us achieve our goal. The intention of the practice might be short-term in nature, such as simply relaxing, or it could be long-term, like pursuing a new career. It could be as simple as working toward a peak pose in your practice.

WHAT TO EXPECT FROM THIS TRAINING

Krishnamurti once said that he practiced yoga, but he tried not to make a habit of it, a way of saying that he tried to make it fresh everyday. Teaching the student to penetrate the moment is a large part of this Viniyoga course. Like the Japanese tea ceremony, Stan Hafner teaches how to keep it simple, but to practice with great awareness. This is one of the keys to a concentrated mind.

A goal of the program is to instill in the student a true sense of self efficacy: the ability to see clearly what life is presenting you, coupled with the confidence to respond accordingly. You will learn how to use yoga as a tool to wisely maneuver your way through the twists and turns of your life.

Some styles of yoga adhere to a "strong" asana practice and a very physical approach as a way to tap into our inner regions. As taught by Stan Hafner, Viniyoga works from the inside out, developing and balancing the human aspects of love, discipline, and intellect as a path to perceiving the world in a healthy, positive way.

ABOUT STAN HAFNER"Yoga is about having a very stable, focused, and directed mind. Its about being able to look into your situations with lucidity and hopefully make the right decisions in your life. It's about developing emotional buoyancy, because life has a way of taking that away from you. For a lot of people, yoga is just the discipline, or tapas, without any philosophy or spirituality. Lots of people think tapas means to burn as in a strong workout, but it means to live a disciplined life. That can mean going to bed at a decent hour, waking up and making your bed, washing your dishes, cleaning your clothes, taking the time to cook food, taking the time to walk, and do your practice. It takes a disciplined life, but that doesnt mean that we cant have fun.

I must admit, in the morning Im very yogic, but around 5 or 6 oclock, I want to celebrate life.with some music, a glass of wine, and a nice meal. I try not to get everything out of yoga asana and yoga philosophy. We all need to enrich our lives in whatever way we can, whether thru yoga, or art, or literature, or music. And relationships are very important. Yoga can be a great way to enrich your life. It makes things go easier, especially if you have a yoga thats realistic. That can be a big problem with yoga, and its one of the reasons that I like Viniyoga, not the brand name, but the teaching technique of Viniyoga.

The first thing you do is figure out where you are, then where you want to go, and where you want to go has to be realistic and achievable. Viniyoga is how to go from where you are to where you want to go, whether thru exercise, or diet, or meditation, or counseling, or relationships. Its a process thats real. It's an age appropriate yoga, and a yoga that adapts to the individual's circumstance. And Viniyoga is a work in progress. As we continue, we keep learning more and more. As my late, great, philosopher teacher, Robert Solomon said, "Its about educating yourself in public."

~Stan Hafner

STAN'S BIO

In 1974, Stan Hafner began his study of yoga with Lex Gillan in Houston, Texas, with the opening of the Yoga Institute, now one of the oldest studios in the country. A year later, with Lex's blessing, and permission to use his study sheets, Stan moved to Austin with his wife, Johanna Sullivan. There he made the commitment to become a yoga teacher. He started by teaching 6 classes per week at the YMCA in the method he had been taught by Lex. For awhile, he was the only yoga teacher in Austin. A short time later, Stan crossed paths with a guy by the name of Doug Swenson at Barton Springs in Austin.

As Stan recalls, "He was doing the most acrobatic yoga I'd ever seen, long hair, beard, no shirt. I was very impressed. He said, 'you come back here tomorrow, and I'll show you how to do this.' And sure enough, at Barton Springs, he showed me how to do the

primary series of Pattahbi Jois's Ashtanga yoga. Later Doug mentioned that he had a friend, Gary Lopedota, at the Ashtanga yoga center in Encinitas, California, and recommended that I go there to study. Unbelievably, I knew Gary Lopedota. A friend of mine owned a health food store in Encinitas and Gary worked there. I went out there and he became my teacher. And he taught me the series. Pattahbi Jois had just been there, but I didn't think I was good enough to study with him at the time. So, I waited until the next time he came, in 1978, his second time in Encinitas. That was when I did yoga with Pattahbi Jois for the first time. When I got back to Austin, I decided that when I taught at the YMCA, I would teach the Ashtanga primary series. So, that's what I did.

Stan practicing Ashtanga Yoga at Barton Springs in Austin, TX, 1980

"Sure enough, Pattahbi Jois flew into Texas with his wife, and stayed here for 2 1/2 months. There were all sorts of people here..."

"Pattahbi Jois had invited me to come to India. He liked me for some reason. So I saved up my money, went to Mysore, and studied privately with Pattahbi Jois. There were only two of us there, Gary Lopedota, who at that time we considered the greatest hatha yogi in this hemisphere, and me. It was so amazing, because Pattahbi Jois's Indian students, the police chief, the mayor, and a few other guys, all very overweight, would come in and just gawk at Gary and I doing the series. They couldn't believe what we were doing. Gary told me that they thought because they were Indian they didn't have to do the yoga as hard, but because we were westerners, there was something about us, and we needed strenuous yoga. Patthabi Jois would actually go out into the alley, and sometimes do a little skip of beetle nut with tobacco, and boy, when he came back in, he would climb on us, and try to make us perfect as he said. Before Gary and I got there, he didn't have any students. He was kinda sleepy. He was waiting for some new blood to come in and excite him. This was at a time when very few people were doing Ashtanga yoga. While I was there that time, I told him one day that my wife said I should invite him to come to Texas. I had a little picture of me and my students practicing yoga in the front room of our house in Austin. He looked at it and said, 'I'm going to Texas.'

I'm like, wow, look out what you ask for. So, sure enough, Pattahbi Jois, in 1982, flew into Texas with his wife, and he stayed here for 2 1/2 months. I taught one class per day, in my front room, and he taught two. In those two classes, he would teach me how to teach in the Ashtanga method. There were all sorts of people there: Tim Miller, Chuck Miller, Gary Lopedota's wife, Spring, my wife, Johanna, my twin brother, Steve, and all of our students. A lot of teachers came out of that time, including Peggy Kelly, who became an Iyengar teacher.And Gary Lopedota would drop in from time to time."

Stan continued to practice Ashtanga yoga for the next 8 years true to Guruji's instruction going deeply into the primary and intermediate series. As time passed, he developed a severe back problem.

"Hmm, I realized I need to rethink this, because every time I'd get healed, my back would go out again."

As Stan explains, "I asked Pattahbi Jois about it, I used to call him Guruji, "beloved teacher", he said, 'yoga pain, good pain'. Someone mentioned maybe I wasn't holding mula bandha enough. I doubled my effort on mula bandha, and I had so much faith in the yoga, I was dedicated, I'd gone to India and brought back the master, but the pain didn't go away. I asked Guruji, 'what if this kills me?' he said, 'yoga death, good death'. Hmm, I realized I need to rethink this, because every time I'd get healed, my back would go out again. I was about to give up yoga, actually, after all this time.

Photos - (top left) Pattahbi Jois with his wife, Ama, Stan, far left, Gary Lopedota, right of Stan with other students in Stans backyard, (top right) Stan and his wife, Johanna with Pattahbi Jois in their front room in Austin, (bottom left) Pattahbi Jois with Stan and Johanna, (bottom right, left to right) Stan, Tim Miller, Ama, Tims friend, Pattahbi Jois

Then, Tim Miller, the Ashtanga yogi, gave me a book, "Religiousness in Yoga". I read it and I thought, wow, this is yoga about self-discovery and self-understanding. I saw that it was written by T.K.V. Desikachar, T. Krishnamacharya's son, and edited by Mary Louise Skelton. It was about a class that she had taught in 1976 at Colgate University. Some great yogis came out it, one of whom was Gary Kraftsow. So I called her up and told her I was about to give up yoga. I was about to throw it out the door. And she said, 'come up here and see me.' I saved up some money, flew up to Hamilton, NY and she started mentoring me."

Mary Louise Skelton explained to Stan that he was addicted to the asanas. After years of practice and study, if Stan didn't do 100 or more asanas per day, he didn't feel right. Mary Louise slowly weaned him down to a routine of only 12 postures per day. He eventually got to a place where his back was pain-free. He was sold. He enrolled into a teacher training program with Skelton. Over the next ten years, he slowly transformed himself from an Ashtanga yogi to a Viniyogi with intense study and practice, and extensive written exams. He taught practice classes that were witnessed, and any mistakes were corrected before going on. Of the 5 people who went into this teacher

training, only two finished, Stan and Steve Feikes, a professor at Syracuse University. Part of the process was going to India to study privately with Desikachar, attending his asana and sutra classes. Mary Louise Skelton's husband, Bill, facetiously described it as a "guru factory". Suffice to say, it was much more than just how to be a hatha yoga teacher.

There is no perfect asana form. We all start where we are.

As "Religiousness in Yoga" had described, the training was based on some important principles. There is no perfect asana form. We all start where we are. Desikachar used simple drawings of human figures rather than photos of attractive and athletic young people modeling perfect asana forms. It was strong on beginning poses, counter poses, and the use of vinyasa krama, series of asanas building toward a goal. Mary Louise Skelton and Desikachar both emphasized the dual aspects of theory and practice with a thorough overview of the 8 limbs of Patanjali. There was special emphasis on personal effort and how to use it to overcome obstacles. There was corresponding deemphasis on "religiousness in yoga". Since the book was sponsored by the Colgate Department of Philosophy and Religion, perhaps there was a need for something "religious" in the title, though it's a misnomer. Desikachar tells the story that he was slow coming to yoga, and actually climbed a coconut tree one day to avoid practice with his father. He thought that yoga was boring and laden with religion. It was later, in his 20's, that he enthusiastically took to formal training, but initially he was unwilling to acknowledge a spiritual force any higher than his own ego.Over time he began to see that the spirituality of yoga was expansive, where religion could often be restrictive.

left to right - TKV Desikachar, T Krishnamacharya, and Mary Louise Skelton

Unfortunately, Mary Louise Skelton died of cancer before Stan's training ended in 1998, so his certification process was completed by Martine Burat and Sonja Nelson. Since then, Stan has continued to teach and practice the Desikachar Method of Viniyoga. He lives with his wife, Johanna Sullivan, in their home of more than 30 years near downtown Austin. He has taught a multitude of classes and numerous teacher trainings over the years. He's a warm, generous, and compassionate teacher with a unique ability to offer intelligent instruction to meet the needs of the individual. He revels in one-on-one sessions and specializes in mentoring aspiring and practicing instructors of yoga. He excels at bringing the art and practice of beginner's mind into his teachings. He is a true teacher of teachers, and a genuine master of Viniyoga.

Stan Hafner - November 2009

POSTURES[click posture for associated text and videos]

STANDING

1. Samasthiti - standing in balance2. Tadasana - tree3. Uttanasana a-b - intense stretch4. Ardha Uttanasana - half intense stretch5. Parsva Uttanasana - intense stretch6. Prasrita Pada Uttanasana - intense stretch with feet spread7. Utthita Parsva Konasana a-b - standing lateral stretch to the side8. Utthita Trikonasana a-b-c-d - standing triangle pose9. Utkatasana - squat pose10. Ardha Utkatasana - half squat11. Virabhadrasana - hero pose12. Caturanga Dandasana a-b - stick with four supports13. Adho Mukha Svanasana a-b - downward faced dog14. Urdhva Mukha Svanasana - upward faced dog

SUPINE

15. Urdhva Mukha Samasthiti - upward faced stable pose16. Savasana - corpse pose17. Apanasana - lower abdomen pose18. Urdhva Prasrita Padasana - legs extended upward pose19. Jathara Parivrtti a-b-c-d - twisting abdomen pose20. Dvi Pada Pitham - two legged table

PRONE

21. Adho Mukha Samasthiti - downward faced pose22. Bhujangasana a-b - cobra23. Cakravasana a-b ruddy goose24. Salabhasana a-b-c - locust25. Dhanurasana - bow26. Ustrasana a-b-c - camel

SEATED

27. Seated Samasthiti - seated stable pose28. Dandasana - seated stick pose29. Janusirsasana - head to knee30. Vajrasana - thunderbolt31. Paschimattanasana - back of the body stretch

32. Catus Pada Pitham - four legged table33. Navasana a-b-c-d - boat with oars34. Ardha Matsyendrasana a-b-c - Rishi Matsyendra Pose35. Maricyasana - Sage Marici Pose36. Sukhasana - easy pose37. Padmasana - lotus pose38. Baddha Konasana - tailor pose

INVERTED

39. Viparita Karani - partial shoulder stand40. Sirsasana - head stand

STANDING POSTURES1. SAMASTHITI - STANDING IN BALANCE - [click to index]

CHARACTERISTICS Standing posture Stand like a pillar of strength with your head over your feet and be sharp as a tack

EFFECTS Improves postural alignment

HOW TO TAKE THE POSTURE Feet are slightly apart and parallel, weight is even on both feet Legs straight with knees unlocked Chin is level and slightly lowered Abdomen is slightly drawn in to lessen the lumbar curve Shoulders are drawn back and down Eyes open Do complete breath

CLICK TO WATCH THE VIDEO [1 Samasthiti]

USE OF THIS POSTURE All standing postures begin and end with Samasthiti Good posture for observing student and for student to return to while the rest of the

students are finishing

2. TADASANA - STRAIGHT TREE POSE - [click to index]

CHARACTERISTICS Standing and balancing Used mostly at beginning of practice

EFFECTS OF POSTURE Develops a focused and stable mind Strengthens feet, legs, and hips Lengthens spine to prepare for forward, backward, twisting or lateral movements Energizes the body

HOW TO TAKE POSTURE Start from Samasthiti, feet together, eyes open, chin level On inhale, raise arms from sides, overhead. Go up on balls of feet, bring palms of

hands together. Arms are straight overhead, legs are straight, gaze at a point in front and slightly down

Return to Samasthiti on the exhale

CLICK TO WATCH THE VIDEO [2 Tadasana]

BREATHING Posture develops thoracic muscles because of arm movements Emphasis on inhalation, opening rib cage

USE OF POSTURE Brings about calmness and strength, both mental and physical. Reduces nervousness and fatigue Good for flat feet

COUNTERPOSE After staying for several breaths flex legs and relax arms

3. UTTANASANA - INTENSE STRETCH - [click to index]

CHARACTERISTICS Standing posture used in beginning of practice Forward bending with complete flexion of hips Head lower than waist

EFFECTS OF POSTURE Stretches and strengthens the back of spine Back of body is being stretched equally through the neck, upper back, middle and

lower back, back of thighs and calves. Muscles of the front are shortened. Abdomen and rib cage are compressed. Posture is relaxing. Warms the whole body.

HOW TO TAKE THE POSTURE--Uttanasana (a) Start from Samasthiti, feet slightly apart, parallel, chin level, shoulders relaxed On inhale, place the arms behind the back, shift the hips forward, arching the upper,

then the middle, then the lower back On the exhale, bend forward from the hips shifting the hips backward, keeping the

back fixed or arched until you feel a pull behind the knees, then slightly bend the knees to prevent pulling too hard on hamstrings

Back is draped beginning from the lower to the upper back Relax the head and arms. On inhale, chin level, lift the trunk, straightening the upper back first, then the middle,

then the lower. Return to Samasthiti. Avoid locking knees to prevent using legs to push yourself up. You want the work to be

in the back

CLICK TO WATCH THE VIDEO [3 Uttanasana(a)]

HOW TO TAKE THE POSTURE--Uttanasana (b) Start from Samasthiti, feet slightly apart, parallel, chin level, shoulders relaxed On inhale, place the left arm behind the back, raise the right arm in front of you and

overhead, arching the upper, then the middle, then the lower back On the exhale, bend forward pivoting from the pelvis shifting the hips backward,

keeping the back flat until you feel a pull behind the knees to prevent pulling too hard on hamstrings

Back is draped rounding from the lower to the upper back Relax the head and arms.

On inhale, chin level, lift the trunk, straightening the upper back first, then the middle, then the lower, once the back is fixed, lift the right arm putting the load of the right arm into the torso

On exhale, lower the right arm, release the left arm, and return to Samasthiti Now repeat on the other side, then repeat raising both arms overhead Avoid locking knees to prevent using legs to push yourself up. You want the work to be

in the back

CLICK TO WATCH THE VIDEO [3 Uttanasana(b)]

BREATHING Focus is on the exhale, lengthening the exhale while slowing down the forward

movement of the trunk. The inhale is free and both inhale and exhale need to be smooth and regular Breathing does not end before the movement.

COUNTER INDICATIONS Avoid staying in posture if you have a history of migraine, high blood pressure, nose,

throat, or ear problems, pain in the torso or lower back, or have a bad cold Should not be practiced by pregnant women because of compression of the abdomen

COUNTER POSES Utkatasana Apanasana Dvi Pada Pitham

4. ARDHA UTTANASANA - HALF INTENSE STRETCH - [click to index]

CHARACTERISTICS Standing symmetrical posture in a half-flexion and the back arched Builds strength in posterior spinal musculature

EFFECTS OF THE POSTURE Combines the effects of forward bends with inverted posture Increases circulation in the pelvic area Helps strengthen hip muscles and stabilizes pelvis

PREPARING & CAUTIONS FOR THE POSTURE Prior to teaching this posture, one must teach Uttanasana, Trikonasana and

Bhujangasana Beginners will start with their feet apart Head will be in line with the spine, be careful not to let the head collapse or raise too

much If necessary the knees and elbows can be bent # Parsva Uttanasana, Ardha Mukha Svanasana, Bhujangasana, Dwi Pada Pitham,

Trikonasana, to help strengthen hip muscles and stabilize pelvis

HOW TO TAKE THE POSTURE Start in Samasthiti with feet slightly apart, put the hands in back of the back, palms up,

arms straight On inhale, arch the upper, the middle, then the lower back, allowing the hips to shift

forward Keeping the back and legs straight, exhale forward, when you feel a pull behind the

knees let them bend slightly, and allow the back to drape from the upper to the lower Keeping the knees slightly bent, inhale and straighten the back until youre at half

flexion with trunk parallel to the ground or higher, exhale and stay in this position, and inhale and stay

On the next exhale, let the back round from the lower, to the middle, to the upper back Keeping the knees slightly bent, inhale and straighten the back coming away from the

thighs all the way up, then straighten the legs, let the hips shift forward, arching the back, exhale and let the hips shift back, arms to the side in Samasthiti

Next version, repeat with the left arm behind the back, right arm overhead Next version, repeat with the right arm behind the back, left arm overhead Next version, repeat with both arms overhead

CLICK TO WATCH THE VIDEO [4 Ardha Uttanasana]

COUNTERPOSE Utkatasana, Cakravakasana, Urdhva Prasrita Padasana or Vajrasana.

BREATHING Helps develop the respiratory muscles in the back

USES FOR THE POSTURE Often used as a preparation for Salabhasana, Ustrasana, Dhanurasana, Urdhva

Dhanurasana, Dandasana, Adho Mukha Svanasana, but can also be the crown of practice

5. PARSVA UTTANASANA - INTENSE STRETCH TO THE SIDE - [click to index]

CHARACTERISTICS OF THE POSTURE Standing posture, close to a walking posture Asymmetrical posture, one leg is forward Rotation of the back foot creates an asymmetry in the hips Involves forward bending, slight rotation and slight side bending at the waist It is a balance pose

HOW TO TAKE THE POSTURE From Samasthiti, place feet 3 inches apart, place the hands behind the back, palms

up, arms straight Push into your right heel and toe out less than 30 degrees, take a good step forward

with left leg without stepping to the center, hips should face forward On inhale, arch the back On exhale, push into the back heel, bend forward keeping the back straight and the

legs straight until you feel a pull in the back of the knee, then let the knee bend and the back drape from the lower to the upper

Pushing into the back heel, inhale, straightening the back, coming away from the thigh all the way up, then straighten the left leg, and release the arms to the side

Next version, repeat with the left leg forward, left hand behind the back, and right arm overhead

Next version, repeat with left leg forward, and both arms overhead Next three versions, repeat the above cycle with the right leg forward Classically, both legs stay straight and face touches knee at end of exhale

CLICK TO WATCH THE VIDEO [5 Parsva Uttanasana]

EFFECT Prepares for postures that require the same movements of the hip, i.e. sitting postures Stretches and strengthens the legs Stretches the whole back and the neck Compresses the abdomen and the rib cage

BREATHING: Exhale is lengthened Retention after exhale comes naturally Ratios 6-8 seconds on exhale hold 4 seconds after exhale, staying in the posture Avoid staying in posture as it can push imbalance into the hips

COUNTERPOSE

Utkatasana, Dvi Pada Pitham, Cakravakasana, Apanasana

HOW TO MODIFY THE POSTURE TO ACCOMMODATE YOUR NEEDS Stiffness in neck and shoulders; arms to the back

BENEFITS OF POSTURE Posture is good for runners. It is a good leg stretcher. However, if tight Achilles

tendons, use a stool

WHO SHOULD AVOID THE POSTURE People with lower or neck pain People with problems in the tendons and ligaments of the knee, especially the inside

of the knee, unstable knees People with vertigo, headaches, migraines, fragility of the retina

6. PRASRITA PADA UTTANASANA - INTENSE STRETCH WITH FEET SPREAD - [click to index]

CHARACTERISTICS OF THE POSTURE Standing posture Deep forward bend

HOW TO TAKE THE POSTURE From samasthiti, step left foot out as wide as possible and still be able to step foot

back without losing balance, feet are parallel, hands behind thighs, palms down behind thighs

On inhale arch the back letting the hips shift forward and the hands slide down the backs of the legs

On exhale, bend forward, letting the hips shift back, when you feel a pull behind the knees let them bend slightly, and let the back drape down from the lower to the upper until the hands are around the ankles

Come up on inhale, letting the hands slide behind the legs, straighten the back all the way up, then straighten the legs, coming all the way up, shift the hips back to center

Exhale, lower the chin, shift the hips back to center and step the feet back together in Samasthiti

CLICK TO WATCH THE VIDEO [6 Prasrita Pada Uttanasana]

EFFECTS OF POSTURE Combines the effect of forward bends with inverted posture Increases circulation in the pelvic and genital area

PREPARATION FOR POSTURE Prepare for the posture by doing dynamically first or by Parsva Uttanasana, Utthita

Trikonasana with twist or with lateral bend, with a stay half way down Uttanasana and Supta Parsva Padangusthasana to stretch the abductor muscles

COUNTERPOSES Samasthiti, Utkatasana, then Cakravakasana or Urdva Prasrita Padasana, Dwi Pada

Pitham

BREATHING Posture develops posterior thoracic breathing

USES OF POSTURE Works on the hip joint Preparation for classical inverted posture

7. UTTHITA PARSVA KONASANA a-b - STANDING LATERAL STRETCH TO THE SIDE - [click to index]

CHARACTERISTICS AND EFFECTS Standing asymmetrical posture with trunk in lateral stretch, the foot and knee on the

side of the bend is at a ninety degree angle working the hip joint and legs building strength and flexibility

The back hip and leg stay in a forward direction stretching the front of the pelvis

HOW TO TAKE THE POSTURE - Utthita Parsva Konasana (a) From Samasthiti, place the left hand on the left hip, exhale pushing your hips to the

right as you turn your head to the right On inhale, raise the right arm overhead lifting the rib cage Exhale, lower the arm, palm down, shifting hips back to center as the head turn back

to center, lower the arm to Samasthiti and repeat on the other side This is used to prepare for the more intense Utthita Parsva Konasana (b)

CLICK TO WATCH THE VIDEO [7 Utthita Parsva Konasana(a)]

HOW TO TAKE THE POSTURE - Utthita Parsva Konasana (b) From Samasthiti, take a large step with the left leg, then turn the left foot 90 degrees,

turn the hips forward, slightly bend the left knee, and rotate the thigh outward Inhale the arms up from the sides, palm down, rotate the head to the left, Exhale, push into the right foot, bend the left knee, and go down laterally and you look

at the hand in front of the left knee Inhale, rotating the head and look up at the right hand overhead, as you lift the arm

forward, palm down Take a breath, then exhale, rotating the head to look down, as you straighten the arms

across from each other Inhale, push into the left heel, come up laterally as you straighten the left leg and turn

the head back to center Turn the left foot in, exhale and lower the arms Now repeat on the other side

CLICK TO WATCH THE VIDEO [7 Utthita Parsva Konasana(b)]

PREPARATION FOR ASANA Tadasana, with side bend Parsva Uttanasana, Ardha Uttanasana

Ardha Utkatasana, Prasrita Pada Uttanasana

COUNTERPOSE Gentle flexion for trunk and legs Utkatasana, Apanasana, Urdhva Prasrita Padasana, Vajrasana, Cakravakasana or

Uttanasana, all dynamically with breath and movement coordinated or Savasana with knees bent

BREATHING Because of lateral stretch, breath is asymmetrical

USES OF THIS POSTURE Preparation for side bends, twists and seated postures Serves as a test of sufficient strength and flexibility

8. UTTHITA TRIKONASANA a-b-c-d - STANDING TRIANGLE POSE - [click to index]

CHARACTERISTICS AND EFFECTS Standing posture, lateral bending, trunk is horizontal, requires tremendous flexibility,

forward bend with a twist Primary effect lateral stretching of the torso and pelvis

USE OF THE POSTURE Used to prepare for side bends, twists and seated postures because of work on hips

HOW TO TAKE THE POSTURE - Utthita Trikonasana Parsva Lateral (a) From Samasthiti spread the feet slightly, inhaling raise the arms to shoulder level,

palms Keeping the hips restrained, twist to the left from the waist, the ribs, the shoulder

girdle, then the head Inhale back to the center, and lower the arms to the sides in Samasthiti Repeat on the other side

CLICK TO WATCH THE VIDEO [8 UtthitaTrikonasana(a)]

HOW TO TAKE THE POSTURE - Utthita Trikonasana Parsva (b) From Samasthiti, take a broad step with the left leg, turn the left leg 90 degrees, turn

the hips forward, slightly bend the left knee and turn the left thigh outward Inhale the arms up parallel to the ground Rotate the head to the left, shift the hips to the right, exhale and go down laterally

putting the hand on the left shin as you look at it Inhale, straighten the leg, and look up as you bring the right arm overhead, palm

down, stay and take a breath Exhale, slightly bend the left leg, rotate the head to look down, and bring the right arm

straight across from the left, push into the left heel and come up laterally, straighten the left leg, turn the left foot in, and lower the arms to the sides

Repeat on the other side, and inhaling, step the feet back together into Samasthiti

CLICK TO WATCH THE VIDEO [8 Utthita Trikonasana(b)]

HOW TO TAKE THE POSTURE - Utthita Trikonasana Parivrtti Center Twist (c) From Samasthiti, take a broad step with the left leg, put the left hand behind the back,

palm up

Inhale the right arm in front of you, and overhead, arch the back slightly letting the hips shift forward

Exhale forward, when you feel a pull behind the knees let them bend slightly and let the back drape rounding from the lower to the upper

Inhaling, straighten the upper, the middle, then lower back until the torso is parallel to the ground

Slightly bend the left knees, exhale, twist from the waist, the ribs, the shoulder girdle, then the head

Staying in this position, inhale and let the head unravel to look down at the right hand Exhale, and twist again from the waist, the ribs, the shoulder, then the head and push

into the heel of the right hand, stay and take a breath Inhale, unraveling the head and the torso, then lift the arm, coming all the way up Exhale, lower the right arm, and release the left Repeat on the other side, then step the left leg back to Samasthiti

CLICK TO WATCH THE VIDEO [8 Utthita Trikonasana(c)]

HOW TO TAKE THE POSTURE - Utthita Trikonasana Parsva (d) From Samasthiti, take a broad step with the left leg Inhale the arms up parallel to the ground, palms down Exhale with the back straight halfway forward, then twist to the left looking at the hand

as you place it by the left foot Inhale, straighten the arms and look up, stay and take a breath Inhale, twist to come up halfway, then all the way Exhale, lower the arms Repeat on the other side

CLICK TO WATCH THE VIDEO [8 Utthita Trikonasana(d)]

WHO SHOULD AVOID People with knee problems and/or hip problems, lumbar pain, lower back pain, sciatic

pain, upper back pain, neck pain Utthita Parsva Konasana is the safer posture

COUNTERPOSE Gentle dynamic Utkatasana, Apanasana, Urdhva Prasrita Padasana, Vajrasana,

Cakravakasana or Uttanasana and Savasana Parivrtti Utthita Trikonasana, stretches and strengthens the muscles of spine, shoulder

and pelvis

BREATHING Abdominal contraction on exhale

9. UTKATASANA - SQUAT POSE - [click to index]

CHARACTERISTICS Standing posture, symmetrical, flexion of legs Upper back straight, lower back or slightly rounded Forward bend requires strength in back and legs and flexibility of the ankles, knees

and hips

EFFECTS Strengthens the body and makes supple Develops the muscles of thighs

HOW TO TAKE POSTURE From Samasthiti, inhale the arms in front of you and overhead, lengthening the torso Keeping the back arched, let the hips shift back as you exhale keeping the weight in

the heels, let the buttocks go all the way the heels as the back rounds and the hands go all the way to the ground

Inhale, lift the arms, shoot the buttocks back toward the heels, coming all the way up while the hips shift forward

Exhale, lower the arms Again from Samasthiti, lift the arms, lengthening the torso, the hips shift forward Exhale, letting the hips shift back, let the buttocks go toward the heels, and round the

back from the lower to the upper, and place the hands on the ground Inhale, lift the arms overhead, come up halfway, then let the buttocks come down an

inch, and stay for a breath Exhale, let the buttocks go toward the heels, round the back and let the hands go to

the ground Inhale, lift the head, lift the arms, shoot the buttocks back, coming all the way up, arch

the back, hips shifting back to center Exhale and lower the arms to Samasthiti

CLICK TO WATCH THE VIDEO [9 Utkatasana]

PREPARATION Uttanasana, Parsva Uttanasana, Cakravakasana and Vajrasana

COUNTERPOSE Combination of Apanasana and Urdhva Prasrita Padasana done dynamically to relax

the ankles, knees, and thighs

BREATHING The posture helps to empty the lungs completely

10. ARDHA UTKATASANA - HALF SQUAT - [click to index]

CHARACTERISTICS Standing posture, feet together, legs flexed halfway, knees together, back as straight

as possible Develops muscles of the thighs and knees

HOW TO TAKE THE POSTURE From Samasthiti, inhale the arms in front of you and overhead, lengthening the torso,

allowing the hips to shift forward slightly Keeping the back arched, let the hips shift back as you exhale keeping the weight in

the heels, lower the arms parallel to the ground, while bending the knees, stay for one breath

Inhale, lift the arms overhead, shift the hips forward Exhale, lower the arms, shift the hips to center into Samasthiti

CLICK TO WATCH THE VIDEO [10 Ardha Utkatasana]

ADAPTATION A block under the heel is often used by Westerners

PREPARATION Virabhadrasana, Dvi Pada Pitham

COUNTERPOSE Savasana, Apanasana, Uttanasana done gently, and Urdhva Prasrita Padasana

BREATHING Done on exhale

USE OF POSTURE Strengthening of the legs Strengthening and stimulation of the whole body

COUNTER INDICATION If pose creates lasting pain in the knee

11. VIRABHADRASANA - HERO POSE - [click to index]

CHARACTERISTICS Standing posture, asymmetrical, back bend, mostly for upper back, like Salabhasana

HOW TO TAKE THE POSTURE From Samasthiti, spread the feet to 3 to 4 inches apart, push into the right heel toeing

out less than 30 degrees, without stepping to the center take a big step with the left leg, make sure the hips are straight and forward

Exhale completely, push into the back heel, lean forward 2 inches, then bend the left knee, and inhale the arms in front of you and overhead, palms down

Pushing into the left heel, exhale and straighten the left leg as you lower the arms Push into the back heel, lean forward, bend the left knee, and inhale the arms

overhead, keeping the left knee bent, place your hands together, interlock your fingers, and pull your palms tight bending your elbows

Inhale the hands toward the ceiling, arms toward ears Keeping the fingers locked, push the palms up toward the ceiling Inhale, lift the chest a little higher, keeping the left knee bent, release the fingers and

exhale the arms down to the side, palms down Lean forward 2 inches, put the hands behind the back, interlock the fingers, open

palms, straighten the arms Inhale, arch the back, and pull the hands away from the hips Letting the hands go back toward the hips, release the fingers and inhale the arms

overhead, palms down Push into the left heel, exhale straighten the leg, lower the arms, and step back into

Samasthiti Repeat on the other side

CLICK TO WATCH THE VIDEO [11 Virabhadrasana]

EFFECTS OF THE POSTURE Develops strength and breathing capacity, balance, straightens the back Complete breath is arousing, makes one more alert, more awake Strengthens thigh muscles and knee muscles Develops thoracic lumbar rhythm

USE OF THE POSTURE Develops self-confidence Good for working on the upper back, use complete breath to extend the spine To strengthen legs and knee, for Ardha Utkatasana COUNTERPOSE

Modified Uttanasana Urdva Prasrita Padasana

BREATHING Use complete breath

12. CATURANGA DANDASANA a-b - STICK POSE WITH FOUR SUPPORTS - [click to index]

CHARACTERISTICS AND EFFECT Prone posture, feet together, legs straight, the legs and torso held parallel to the

ground on the hands and balls of the feet Requires strength in abdominals, low back, legs and shoulders

HOW TO TAKE THE POSTURE - Caturanga Dandasana (a) Starting from Urdhva Mukha Samasthiti, place your hands by your lower ribs, palms

down, fingers forward, take a deep inhale and exhale the body to an inch off the ground keeping the body straight

Inhale the body back to the ground, exhale the body again off the ground, take a breath, then inhale the body back to the ground

Place the hands to the side, palms down into Urdhva Mukha Samasthiti

CLICK TO WATCH THE VIDEO [12 Cataranga Dandasana(a)]

HOW TO TAKE THE POSTURE - Caturanga Dandasana (b) Starting from Adho Mukha Svanasana, step the feet back 2 inches, straighten the

body out to a high pushup, keeping the body straight, exhale down until the body is an inch off the ground, take a breath

Exhale and straighten the arms to a high pushup, walk the feet in a couple of inches, and return to Adho Mukha Svanasana, downward facing dog

CLICK TO WATCH THE VIDEO [12 Cataranga Dandasana(b)]

USE OF THE POSTURE To link Adho Mukha Svanasana and Urdva Mukha Svanasana

13. ADHO MUKHA SVANASANA a-b - DOWNWARD FACING DOG - [click to index]

CHARACTERISTICS Standing posture, feet and hands supporting the weight, trunk in inverted, and held at

ninety degrees to legs, hips in a half-flexion, fixed-frame, extension posture

HOW TO TAKE THE POSTURE - Adho Mukha Svanasana, Puppy Dog (a) From Vajrasana, come forward, stretching your arms out, placing your hands on the

ground and resting your forehead on the ground, your buttocks should be slightly behind your knees, your upper back should be flat, and your lower back should be slightly rounded or flat

After taking a few breaths, let your buttocks go toward your heels as your chest goes toward your thighs, move hands toward knees

Inhale, sit up into Vajrasana

CLICK TO WATCH THE VIDEO [13 Adho Mukha Svanasana(a)]

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HOW TO TAKE THE POSTURE - Adho Mukha Svanasana (b) Starting in Cakravakasana, tuck your toes, push into your palms, push your buttocks

into the air keeping the knees slightly bent Keeping the back straight, slightly straighten the legs, pushing into the palms take a

couple of breaths Inhale, bend the knees, letting the chest come forward, and drop the tops of the feet to

the ground Exhale, let the hips shift back, and the back round, place the hands by the knees,

palms, inhale, straighten the back and come up into Vajrasana

CLICK TO WATCH THE VIDEO [13 Adho Mukha Svanasana(b)]

EFFECTS Strengthening of the arms, opens the rib cage, making for better breathing Stretches back of legs, calves and the lumber area Has quality of forward and back bending Hands and feet further apart heel off the ground, works the back more Palms and feet closer together heels down works on legs Most people will not put their head on the ground, distance between hands and feet

vary, unlock the knees to work on upper back, keeping head in line with spine instead of chin lock works upper back more

CLASSIC POSTURE

In Adho Mukha Svanasana, the feet are together, heels touching the ground, and most of the weight is on the feet, the knees are in extension, the arms are straight and in line with the back, the chin is in jalandhara bandha and the top of the head touches the ground (crown of head on the ground)

COUNTERPOSE Dvi Pada Pitham or Vajrasana or Urdva Prasrita Padasana or Savasana

BREATHING Taken on the exhale

USE OF POSTURE Used toward end of standing postures As transition between standing and lying postures As transition between standing and inverted postures As preparation for inverted postures To jump into other postures

WHO SHOULD BE CAREFUL Those with stiff shoulders, hypertension, heart conditions, migraines, ears ringing

(tinnitus), neck pain, wrist problems, lower back and shoulder pain

14. URDHVA MUKHA SVANASANA - UPWARD FACING DOG - [click to index]

CHARACTERISTICS Feet and hands support the weight, upper back and neck are extended Loosens the back

HOW TO TAKE THE POSTURE From Adho Mukha Samasthiti, relax the legs putting the tops of the feet on the ground,

remaining passive from the waist down place the hands by the lower ribs, fingers forward

Inhale, pull into the palms and into Bhujangasana, then exhale straightening the arms into Urdhva Mukha Svanasana

Stay and inhale, lifting the chest forward Exhale and lower the torso to the ground, place the hand to side, palms down, tuck

the toes and lift the knees of the ground Classic breathing is to go into posture on inhale However, can be done on an exhale, if weak or certain problems or when learning the

posture

CLICK TO WATCH THE VIDEO [14 Urdhva Mukha Svanasana]

EFFECTS Strengthens the arms, opens the rib cage, makes for better breathing Stretches back of legs, calves and the lumber area Uses the muscles of the back, the arms and shoulders to arch back

SUPINE POSTURES15. URDVA MUKHA SAMASTHITI - UPWARD FACED STABLE POSE - [click to index]

CHARACTERISTICS Supine posture asana with legs extended It serves to mobilize the body before going into or out of a supine posture Same as Standing Samasthiti, but the plane is changed It is different from Savasana in the sense that it is an active posture

HOW TO TAKE THE POSTURE Sitting in Vajrasana, move from a sitting position into supine by shifting the weight to

the right side extending the legs out with the legs bent, put the hands behind the hips, drop back on one elbow, then the other, then spread the elbows in increments to let the lower, the middle, then the upper back go to the ground, then stretch one leg out, then the other, palms are down, eyes closed, with attention in the feet pointing vertically toward the ceiling

People with exaggerated lumbar do bent knee variation

CLICK TO WATCH THE VIDEO [15 Urdva Mukha Samasthiti]

USE OF POSTURE All supine postures start and end with it Serves as a transition between supine postures

BREATHINGAfter supine asana, take one or two deep breaths before the next posture or relaxing in SavasanaIs used in Pranayama when you cant do a seated postureLying on back tends to lengthen the breath

COUNTER INDICATIONS For persons who suffer from an exaggerated lumbar lordosis (overarched lower back),

they can have their knees bent and feet away from buttocks People with kyphosis (rounding of the thoracic spine) should use a cushion under the

head to keep the chin from tilting up

16. SAVASANA - RELAXATION POSE OR CORPSE - [click to index]

CHARACTERISTICS Supine posture where the feet are apart, at least a foot Arm to the side palms up, eyes closed, and head in comfortable position Brings heart beat back to a normal rhythm

HOW TO TAKE THE POSTURE From Urdva Mukha Samasthiti completely relax, turn the palms up, lie down on the

back with legs apart and feet relaxed, arms are close to sides, palms up, letting the feet drop to the side, relax the ankles, eyes closed with the head in a comfortable position

If the chin tends to go back, bring it down, if necessary, place something under their head

The importance is to have the proper spinal alignment while keeping the muscles as relaxed as possible

Stay and breathe naturally

CLICK TO WATCH THE VIDEO [16 Savasana]

EFFECTS For rest, relaxation, and observation between postures Rest long enough for breath to be normal Scan the body and observe the effects, tensions of the body Used as a transition between asanas and pranayama Used for progressive relaxation and guided imagery, gradually lengthening the exhale

COUNTER INDICATIONS People with low back discomfort can bend the knees with feet away from buttocks

17. APANASANA - LOWER ABDOMEN POSE - [click to index]

CHARACTERISTICS OF THE POSTURE Supine posture where the legs are completely folded over the abdomen

HOW TO TAKE THE POSTURE From Urdhva Mukha Samasthiti place your heels comfortably by your buttocks, then

exhale your thighs toward your knees putting your hands on top of your knees with the palms passive and feet relaxed

Inhale, straighten your arms as the thighs go away from the chest with feet relaxed Exhale, naval sinking as the thighs come toward the chest keeping the entire back on

the ground Inhale, straighten the arms, feel the naval rise Exhale, feel the naval sink as the thighs go toward the chest Inhale, straighten the arms, release the legs one at a time Push one heel into the ground, extend the leg, then the other leg back into Urdhva

Mukha Samasthiti

CLICK TO WATCH THE VIDEO [17 Apanasana]

USES OF POSTURE Used mostly as a counterpose after prone postures, spinal twist and lateral flexion Can be used as a preparation for forward bends Can be used for working on the breath Used to let joints realign themselves Lets heart and lungs rest Helps lengthen the exhale

COUNTER POSEApanasana doesnt usually require a counter pose. Apanasana is usually used as a counter pose for supine postures, such as Dvi Pada Pitham and for all variations of Jathara Parivrtti

VARIATIONS OF APANASANA Eka Pada Apanasana, Ardha Padma Apanasana, Tiryang Mukha Eka Pada

Apanasana, and Ardha Baddha Konapanasana, and Urdhva Prasrita Eka Padasana

COUNTER INDICATIONS don't use if you have sciatic pain

18. URDHVA PRASRITA PADASANA - LEGS EXTENDED UPWARD POSE - [click to index]

CHARACTERISTICS Supine posture, the legs are together, extended and perpendicular to the ground, the

chin is down a little, arms along the side with the palms down, the feet are relaxed, the eyes closed

Soothing and energizing

HOW TO TAKE POSTURE From Urdhva Mukha Samasthiti, place your feet comfortably by your buttocks Exhale the left thigh toward the chest Inhale the arm overhead as you lift the left leg toward the ceiling Exhale, lower the leg, thigh toward the chest, as you lower the arms Inhale the foot on the ground Exhale the right thigh toward the chest Inhale the arm overhead as you lift the right leg toward the ceiling Exhale, lower the leg, thigh toward the chest, as you lower the arms Inhale the foot to the ground Exhale both thighs toward the chest Inhale the arms overhead as you lift both legs toward the ceiling Exhale, lower the legs, thighs toward the chest, as you lower the arms Inhale the arms overhead as you lift the legs toward the ceiling Exhale the hands to the tops of the knees Inhale the arms overhead Exhale, stay in this position and tighten the abdominal area Keep the naval tight and inhale into the chest Exhale the hands to the tops of the knees, stay for a breath Exhale the heels toward the buttocks, then the thighs toward the chest keeping the

back flat on the ground Inhale, straighten the arms as the thighs go away from the chest, release one leg,

then the other, straighten legs one at a time into Urdhva Mukha Samasthiti

CLICK TO WATCH THE VIDEO [18 Urdhva Prasrita Padasana]

EFFECT OF THE POSTURE To strengthen the abdominal muscles and lower back To lengthen the spine and all the muscles of the back of the body to prepare for

seated Paschimattanasana postures Used as a transition between the standing postures and all the other postures, (supine

abdominal twists, prone, inverted. etc.) Combined with Apanasana used as counterpose to Virabhadrasana

COUNTERPOSE The best counterpose is a dynamic variation of Apanasana After staying in the posture, do Dvi Pada Pitham dynamically

BREATHING Certain variations of this posture can allow a person to become more aware of the

expansion of the ribcage on inhale and of the contraction of the abdomen on the exhale

USE OF POSTURE The regular and dynamic practice of both the posture and the half-posture will bring

many benefits such as a strengthening of the abdominal muscles the lower back, lengthening of the spine and expansion of the rib cage

COUNTER INDICTIONS If the back arches as one starts to raise both legs, it means that the abdominals are

too weak and the posture should not be practiced this way until the abdominals are strengthened

19. JATHARA PARIVRTTI a-b-c-d - TWISTING ABDOMEN POSE - [click to index]

CHARACTERISTICSJathara Parivrtti is a supine posture where the lower part of the body moves to create a spinal twist while shoulder girdle remains in place. Jathara Parivrtti refers to four supine postures

HOW TO TAKE THE POSTURE - Jathara Parivritti (a) From Urdhva Mukha Samasthiti, inhale the arms to shoulder level, walk the feet to the

left in very small increments until you feel a stretch in the right hip, do not go beyond the point where the pelvis can remain flat on the ground

Inhale move the left arm down as you move the right overhead bending the right elbow, stay and breathe, your hips should be resting on the ground without any twisting at the waist

Inhale, straighten the arms and torso, walk the legs back to center Repeat on the other side, lower the arms to side into Urdhva Mukha Samasthiti

CLICK TO WATCH THE VIDEO [19 Jathara Parivrtti(a)]

HOW TO TAKE THE POSTURE - Jathara Parivritti (b) From Urdhva Mukha Samasthiti place the feet comfortably by the buttocks, legs and

feet together, lift the arms to shoulder level, palms up Inhale deeply, then exhale letting the legs go to the left, stacking the feet one on top of

the other, stopping before the opposite shoulder comes off the ground Inhale the legs back to the center Repeat on the other side, then straighten the legs into Urdhva Mukha Samasthiti

CLICK TO WATCH THE VIDEO [19 Jathara Parivrtti(b)]

HOW TO TAKE THE POSTURE - Jathara Parivritti (c) From Urdhva Mukha Samasthiti place the feet comfortably by the buttocks, legs and

feet together, lift the arms to shoulder level, palms up Lift the hips shifting them to the right then move the feet in line with the hips then

exhale the thighs to the chest Inhale, stay Exhale and twist to the left side with the thighs as close to the chest as possible Inhale your feet toward the left hand bending the bottom leg to keep the feet even

Exhale, fold the legs, bring the thighs to the chest and twist back to the center, place your feet on the ground, move hips to the center, then feet to the center

Repeat on the other side, then straighten the legs into Urdhva Mukha Samasthiti

CLICK TO WATCH THE VIDEO [19 Jathara Parivrtti(c)]

HOW TO TAKE THE POSTURE - Jathara Parivritti (d) From Urdhva Mukha Samasthiti place the feet comfortably by the buttocks, legs and

feet together, lift the arms to shoulder level, palms up Lift the hips shifting them to the right then move the feet in line with the hips, exhale

the right thigh toward the chest, then extend the left leg to the ground Take a deep inhale, then exhale twisting to the left keeping the right thigh as close to

the chest as possible Inhale back to the center, then exhale back to the left, inhale the right foot toward the

left hand keeping the 4 inches off the ground Exhale, fold the leg, inhale, foot toward hand Inhale, keeping the leg straight, lift the right leg toward the ceiling, then roll off of the

left hip, put the right foot on the ground, bend the left leg aligning the feet, shift the hips toward center, then the feet toward center

Repeat on the other side, then straighten the legs into Urdhva Mukha Samasthiti

CLICK TO WATCH THE VIDEO [19 Jathara Parivrtti(d)]

PREPARATION Utthita Trikonasana, Parsva and Parivritti and using simplified variations of supine

postures

COUNTERPOSE Apanasana

BREATHING Always taken on exhale Use complete breath, emphasizing the exhale and holding a few seconds after exhale

20. DVI PADA PITHAM - TWO LEGGED TABLE POSE - [click to index]

CHARACTERISTICS Weight on back of head, neck, shoulder, arms and the feet, classified as a supine

asana, but has characteristics of inverted postures Abdomen higher than head The shoulder, hips and knees are in straight line in the beginning Supine fixed-frame back bend Eventually the hips raise higher with chin tucked

HOW TO TAKE THE POSTURE From Urdhva Mukha Samasthiti place the feet comfortably by the buttocks, feet

slightly apart, palms down to the side Inhale, push into the feet partially lifting the hips off the ground, then lift then all the

way up Exhale let the back unravel from the upper to the lower Pushing into the feet, inhale, lift the hips all the way up Exhale, lower the hips 1 inch, then interlock the fingers behind the back, open the

palms, straighten the arms, gently roll one shoulder under, then the other, then push into the feet lifting the hips all the way up, and stay for a breath

Exhale, release the hands, put the palm down on the ground and unravel the back from the upper to the lower, straighten the legs one at a time back into Urdhva Mukha Samasthiti

CLICK TO WATCH THE VIDEO [20 Dvi Pada Pitham]

PREPARATION Usually does not require preparation as its used to prepare for other postures

COUNTERPOSE Savasana, Apanasana, combination of Prasrita Padasana and Apanasana with arm

movements, Cakravakasana, and for neck, gently take Bhujangasana

BREATHING Used for exploring the breath, allows diaphragm to move freely on inhale and exhale.

Used to become acquainted with Uddiyana bandha (drawing in the organs) Use complete breath, abdomen must not bloat Use to prepare for Sarvangasana

USE OF THE POSTURE Dvi Pada Pitham brings the benefits of inverted postures

Can be felt in the abdomen, in the circulation, in the position and functioning of the organs, in the muscles and joints, and in the muscles of respiration

Used to prepare for Bhujangasana and Viparita Karani

PRONE POSTURES21. ADHO MUKHA SAMASTHITI - DOWNWARD FACED STABLE POSE - [click to index]

CHARACTERISTICS Prone posture with similarities with standing and supine Samasthiti This is the starting posture of prone postures

HOW TO TAKE THE POSTURE Lay on the ground, face down, palm down, chin tucked with the forehead on the

ground, tuck your toes, take a deep inhale, then exhale straightening the legs keeping the toes on the ground

Inhale, lift the torso off the ground keeping the palms on the ground Exhale, forehead on the ground

CLICK TO WATCH THE VIDEO [21 Adho Mukha Samasthiti]

USE OF POSTURE As transition between relaxed postures on abdomen and prone backbends like

Bhujangasana Salabhasana, and Dhanurasana It serves to mobilize all the muscles of the back of the body before going into these

extension postures

22. BHUJANGASANA a-b - COBRA POSE - [click to index]

CHARACTERISTICS Prone posture where abdomen and thighs touch the ground and the head and upper

chest are up The main focus is the back, which is mobilized, extended and strengthened These prone postures aim mostly at preserving or increasing the tone of the muscles

of the back of the body, helping to maintain good posture and fight the natural tendency to bend over with age

HOW TO TAKE THE POSTURE - Bhujangasana, Baby Cobra (a) From Adho Mukha Samasthiti place the tops of the feet on the ground, rotate the

palms up, rotate the head to the right side keeping the chin level, completely relax taking 5 breaths, keeping the chin level rotate the head back to the center then to the left keeping the chin level, take five more breaths remaining completely passive from the waist down, then rotate the head back to center

Put the hands on top of each other under the forehead and where your thumbs touch a small air hole for your nostrils, take five breaths

Gently lift your head and pull your hands toward the opposite elbows, pull your elbows back in small increments until they are under your shoulders, open your hands putting them parallel to each other on the ground, push the legs together and remaining passive from the waist down, inhale and pull from the elbows to the palms, lifting the torso, retract the head, exhale and come down enough to release tension from the back, and inch or two

Inhale, pull from the elbows to the palms, feel the hips push into the floor, then lift the torso, retract the head, and bend the left leg, exhale, let the leg come down, and drop the head about an inch

Inhale, pull from the elbows to the palms, feel the hips push into the floor, then lift the torso, retract the head, and bend the right leg, exhale, let the leg come down

Inhale pull from the elbows to the palms, lift the torso, retract the head, and bend both legs, remain in this position and roll the feet in small circles, let the feet go down, let the elbows go back about 3 to 4 inches, pivoting from the elbows, put the head on the ground, put your hands to the side palms down, tuck the chin, tuck the toes, exhale, lift the knees off the ground

Inhale lift the torso, then lay the forehead on the ground returning to Adho Mukha Samasthiti

CLICK TO WATCH THE VIDEO [22 Bhujangasana(a)]

HOW TO TAKE THE POSTURE - Bhujangasana (b)

From Adho Mukha Samasthiti place the tops of the feet on the ground, rotate the palms up, then put the palms by the head, palms down, elbows close by the torso, remaining passive from the waist down, inhale, pull from the elbows into the palms, lift the torso and retract the head, exhale, stay

Inhale, pull from the elbows to the palms and lift a little higher, exhale the torso to the ground

Inhale, pull from the elbows to the palms, lift the torso and retract the head, exhale, stay, inhale, pull, lift a little higher bending the right leg, exhale, lower the leg, then lower the torso

Inhale, pull from the elbows to the palms, lift the torso and retract the head, exhale, stay, inhale, pull, lift a little higher bending the left leg, exhale, lower the leg, then lower the torso

Inhale, pull from the elbows to the palms, lift the torso and retract the head, exhale, stay, inhale, pull, lift a little higher bending both legs, exhale, lower the legs, then lower the torso

Change the hand placement placing them by the lower ribs, palms down, fingers forward

Inhale, pull into the palms, feel the hips push into the floor, lift the torso, retract the head, exhale, stay, inhale, pull the elbows toward each lifting higher, exhale, lower the torso

Inhale, pull into the palms, feel the hips push into the floor, lift the torso, retract the head, exhale, stay, inhale, pull the elbows toward each other lifting higher, bend the right leg, exhale, lower the leg, then lower the torso

Inhale, pull into the palms, feel the hips push into the floor, lift the torso, retract the head, exhale, stay, inhale, pull the elbows toward each other lifting higher, bend the left leg, exhale, lower the leg, then lower the torso

Inhale, pull, lift the torso, feel the hips push in, retract the head, exhale, stay, inhale, pull the elbows toward each other lifting higher, bend both legs, exhale, lower the legs, then lower the torso

Inhale, pull into the palms, exhale, lift the palms off the ground an inch, pull the elbows toward each other, place the hands back on the ground by the lower ribs, inhale, straighten the arms as you inhale, lift the torso, lift the hips, walk the knees underneath the hips

Once the tension is out of the back, let the hips shift back two inches, let the elbows drop to the ground, stop halfway, on the next exhale go of the way down, on the next breath go all the way back, put the hands by the knees, palms down, inhale, sit up into Vajrasana

CLICK TO WATCH THE VIDEO [22 Bhujangasana(b)]

BREATHING The classic breathing pattern is to go up into the posture on an inhalation

In certain cases of obesity, heart problems, weak lumbar area, or weak abdominal wall, the posture will be taken on a exhale

USE OF POSTURE Bhujangasana is often used as a counterpose for the inverted postures that stretch the

neck or upper back

23. CAKRAVAKASANA a-b - RUDDY GOOSE POSE - [click to index]

CHARACTERISTICS Modified it is often used as counterpose for back bending and extensions, the back is

in extension, weight is on palms, posture is often modified and combined with Vajrasana for use as a counterpose

Prone posture, asymmetrical, of medium difficulty, provides fine and precise work on spine

HOW TO TAKE THE POSE - Cakravakasana, Symmetrical Version (a) Start on your hands and knees, hands under shoulders, knees under hips, knees and

feet together, tops of the feet on the ground, back slightly arched Exhale, let the hips shift back two inches, drop the elbows to the ground, relax the

forehead to the ground, move the chest toward the thighs, buttocks toward heels Inhale, lift the head, pull into the palms, arching the upper, the middle, then the lower

back Exhale, let the hips shift back two inches, drop the elbows to the ground, relax the

forehead to the ground, move the chest toward the thighs, buttocks toward heels Inhale, lift the head, pull into the palms, arching the upper, the middle, then the lower

back, hands by knees and sit up into Vajrasana

CLICK TO WATCH THE VIDEO [23 Cakravakasana(a)]

HOW TO TAKE THE POSE - Cakravakasana, Asymmetrical Version (b) Start on your hands and knees, hands under shoulders, knees under hips, knees and

feet together, tops of the feet on the ground, back slightly arched Inhale, without shifting to the left, extend the right leg behind you keeping the foot on

the ground Exhale, lift the leg parallel with ground keeping the hips level, after a couple of breaths

put the knee down, once the tension is out of the back, exhale, let the hips shift back two inches, drop the elbows to the ground, relax the forehead to the ground, move the chest toward the thighs, buttocks toward heels

Inhale, lift the head, pull into the palms, arching the upper, the middle, then the lower back

Inhale, without shifting to the right, extend the left leg behind you keeping the foot on the ground

Exhale, lift the leg parallel with ground keeping the hips level, after a couple of breaths, put the knee down, once the tension is out of the back, exhale, let the hips shift back two inches, drop the elbows to the ground, relax the forehead to the ground, move the chest toward the thighs, buttocks toward heels

Inhale, lift the head, pull into the palms, arching the upper, the middle, then the lower back, hands by knees and sit up into Vajrasana

CLICK TO WATCH THE VIDEO [23 Cakravakasana(b)]

PREPARATION Some standing postures practiced dynamically to warm up the body

COUNTERPOSE Some gentle flexion

USE OF THE POSTURE To strengthen the back of the body and stabilize the pelvis, this can be done by

staying in the posture for several breaths, gradually extending the numbers of breaths

MODIFICATIONS The most useful variation is the symmetrical Cakravakasana with both knees on the

ground, it has many applications It puts the back through its full arc of mobility from flexure to extension with very little

resistance which has a loosening effect

BREATH It strengthens the respiratory rhythm

24. SALABHASANA a-b-c - LOCUST POSE - [click to index]

CHARACTERISTICS Its a prone posture in which the head, upper trunk, and head are raised from the floor,

the legs are kept straight It involves all muscles of the back of the body Very stimulating Half locust is easier, the weight rests on the abdomen, the trunk and head are lifted,

one arm and the opposite leg are lifted up, then repeated on the other side

HOW TO TAKE POSTURE - Salabhasana (a) From Adho Mukha Samasthiti, relax the legs, tops of feet on the ground, stretch the

arms out in front of you, palms down Inhale, pull into the palms and gently lift the torso off the ground with the naval

remaining on the ground Exhale the left leg off the ground, inhale, lift the right arm keeping the shoulders level,

exhale, stay, inhale, pull into the left palm and lift a little higher, exhale all the way down

Inhale, pull into the palms and gently lift the torso off the ground with the naval remaining on the ground

Exhale the right leg off the ground, inhale, lift the left arm keeping the shoulders level, exhale, stay, inhale, pull into the right palm and lift a little higher, exhale all the way down

Place the arms to side palms down, tuck the toes, lift the legs into Adho Mukha Samasthiti

CLICK TO WATCH THE VIDEO [24 Salabhasana(a)]

HOW TO TAKE POSTURE - Salabhasana (b) From Adho Mukha Samasthiti, relax the legs, tops of feet on the ground, place the

hands behind the back, interlock the fingers, open the palms, straighten the arms Inhale, lift the torso off the ground, exhale, lift the legs off the ground, inhale lift the

arms away from the hips, stay and breathe Exhale, lower the arms to the hips, legs to ground, then torso to the ground, release

the hands, arms to the side, palms down, tuck the toes, straighten the legs into Adho Mukha Samasthiti

CLICK TO WATCH THE VIDEO [24 Salabhasana(b)]

HOW TO TAKE POSTURE - Salabhasana (c)

From Adho Mukha Samasthiti, relax the legs, tops of feet on the ground, stretch the arms out in front of you, palms down

Inhale, pull into the palms and gently lift the torso off the ground with the naval remaining on the ground, exhale, lift the legs off the ground, inhale, lift the arms, stay and breath

Exhale all the way down, arms to the side, palms down, tuck the toes, straighten the legs into Adho Mukha Samasthiti

CLICK TO WATCH THE VIDEO [24 Salabhasana(c)]

USE OF THE POSTURE Used to prepare for more advanced postures. Salabhasana is used for increasing muscle strength.

PREPARATION Ardha Uttanasana, Parsva and Parivritti Utthita Trikonasana and Utthita Parsva

Konasana and Bhujangasana with arm movements Practice the posture dynamically first. Cakravakasana is a good preparation

COUNTERPOSE Savasana, Apanasana, Vajrasana-Cakravakasana, Apanasana-Urdhva Prasrita

Padasana or gentle Paschimattanasana

BREATHING Exhale as the legs are raised

25. DHANURASANA - BOW POSE - [click to index]

CHARACTERISTICS Prone posture, weight on the abdomen, hands around ankles, the whole body arched

backwards Does not involve strength as much as ability to arch backward, stretching front of the

body Creates compression in the abdominal area Very stimulating posture Considered a youthful posture

HOW TO TAKE THE POSTURE - Dhanurasana From Adho Mukha Samasthiti rotate the palms up, bend the knees toward the ceiling,

exhale completely Inhale, lift the torso off the ground, then the knees off the ground, stretch the hands

toward the feet, exhale down keeping the knees bent Inhale, lift the torso, then lift the knees, stretch the hands toward the feet, exhale down Bend the legs gripping the ankles with the hands Inhale, lift the torso, then the knees and push the feet away from the back while lifting

the back Exhale the heels toward the buttocks, the torso goes to the ground, release the feet

dropping the legs to the ground Counter stretch by putting the hands by the lower ribs, palms down, fingers forward,

tops of feet on the ground Inhale, pull into the palms and into Bhujangasana, exhale, straighten the arms into

upward dog, lift the hips up, walk the knees in, drop the elbows to the ground, the forehead to the ground, exhale halfway, then , then all the way back, chest toward thighs, buttocks toward knees, hands by the knees and push up into Vajrasana

CLICK TO WATCH THE VIDEO [25 Dhanurasana]

PREPARATION Uttanasana dynamically with arm movement, Urdhva Mukhasana, Virabhadrasana,

Utthita Parsva Konasana, Cakravakasana, Apanasana, Urdhva Prasrita Padasana, Dvi Pada Pitham, variation of Bhujangasana Salabhasana, or Ardha Salabhasana

COUNTERPOSE Urdhva Mukha Svanasana/Symmetrical Cakravakasana It is a good idea to rest in Savasana or with knees bent and feet flat on ground, giving

time for the heart and breath to return to a resting rhythm Apanasana, Urdhva Prasrita Padasana Gentle Paschimattanasana, Dvi Pada Pitham

USE OF THE POSTURE Useful for strengthening the back of the body and stretching the shoulder, hip and

knee joints as well as the whole spine It is for young, strong and healthy people as a preparation for more acrobatic

backbends With spine arched, shoulders pulled back, chest open, head raised, has favorable

impact on determination, self esteem and ability to act

26. USTRASANA a-b-c - CAMEL POSE - [click to index]

CHARACTERISTICS Kneeling back bend Uses muscles of arms, shoulders, legs, and hips to arch back, the shoulder are

dropped down, the hands are on feet, very energizing

HOW TO TAKE THE POSTURE - Ustrasana (a) Starting in Vajrasana, come up on your knees, step out with the left leg, foot on the

ground, lean forward as you lift the arms overhead, keeping the hips low, exhale and lower the arms to the side, continuing to keep the hips low, bend the right leg and grip it with the right hand and then the left, straighten the arms and arch the back, stay for a breath, release the leg, come back to vertical, step back with the left leg and back into Vajrasana

come back up on your knees, step out with the right leg, foot on the ground, lean forward as you lift the arms overhead, keeping the hips low, exhale and lower the arms to the side, continuing to keep the hips low, bend the left leg and grip it with the left hand and then the right, straighten the arms and arch the back, stay for a breath, release the leg, come back to vertical, step back with the right leg and back into Vajrasana

CLICK TO WATCH THE VIDEO [26 Ustrasana(a)]

HOW TO TAKE THE POSTURE - Ustrasana (b) Starting in Vajrasana, come up on your knees, place the hands on the lower back,

fingers down Take a deep inhale, then exhale, push the hips forward as the torso leans back, stay

and breathe Inhale, let the hips shift back as the torso comes up, and sit back into Vajrasana

CLICK TO WATCH THE VIDEO [26 Ustrasana(b)]

HOW TO TAKE THE POSTURE - Ustrasana (c) From Vajrasana, place hands on the soles of the feet, palms down Inhale, push the hips up, exhale, push the hips forward, stay and breathe Exhale, drop the hips all the down, place hands on knees in Vajrasana

CLICK TO WATCH THE VIDEO [26 Ustrasana(c)]

USES OF POSTURE Stretches front of torso Useful for strengthening the back of the body

PREPARATION Uttanasana dynamically, Urdhva Mukhasana, Virabhadrasana, Cakravakasana,

Vajrasana-Urdhva Mukha Svanasana

COUNTERPOSE Vajrasana Cakravakasana, Apanasana/Urdhva Prasrita Padasana, Dvi Pada Pitham,

gentle Paschimattanasana

COUNTER INDICATIONS Low back pain or weak lower back

SEATED POSTURES27. SEATED SAMASTHITI - SEATED STABLE POSE - [click to index]

CHARACTERISTICS Floor exercise, seated, legs extended, back straight Almost all seated postures start and end with a posture called Seated Samasthiti

HOW TO TAKE THE POSTURE - Seated Samasthiti Sit with the legs and the back straight, chin slightly down, and arms comfortably at the

sides with a slight curve in the lumbar

CLICK TO WATCH THE VIDEO [27 Seated Samasthiti]

USES OF POSTURE Prepares one to sit for observation, rest, pranayama, chant, reading, meditation or

prayer The seated asanas are taught at end of sequence with eyes closed

28. DANDASANA - STICK POSE - [click to index]

CHARACTERISTICS Seated, legs extended, arms overhead It stimulates deep breathing, and strengthens the torso

HOW TO TAKE THE POSTURE From the seated Samasthiti, tuck the chin slightly, and the palms at the side of your

hips, with the base of the palms in line with the hips and the elbows slightly bent The back is arched a little and the chest is up Place the hands on the knees and inhaling bring the arms overhead, straighten and

arch the back so it is perfectly vertical Press the heels into the ground, with the feet together and the toes slightly pointed Stay and breathe. On exhale, tighten the navel and lower the arms Inhale, lift the arms arching the back Exhale, tighten the navel and lower the arms, and put the hands to the side in Seated

Samasthiti Put the hands together prayer fashion in front of the chest, then interlock the finger,

exhale and push the palms toward the knees, inhale the arms in front of you and overhead, exhale, tighten the navel and push the palms toward the ceiling, inhale, lift the chest a little higher, exhale, lower the hands to the knees, put the hands to the side in Seated Samasthiti

CLICK TO WATCH THE VIDEO [28 Dandasana]

PREPARATION Ardha Uttanasana, Utthita Trikonasana Parsva, Ardha Utkatasana, Uttanasana, Adho

Mukha Svanasana, Urdva Prasrita Padasana, Dwi Pada Pitham, Salabhasana, Janusirsasana, Navasana, gentle Paschimattanasana

COUNTERPOSE Dvi Pada Pitham, Catuspadapitham, Apanasana, Savasana

BREATHING Use complete breath, long deep and fine breathing Work up to 12 breaths

COUNTER INDICATIONS If lower back is rounded, unlock the knees, sit on a cushion, and place the feet apart

slightly

29. JANUSIRSASANA - HEAD TO KNEE POSE - [click to index]

CHARACTERISTICS Floor exercise, asymmetrical seated forward bend Combines action of Siddhasana and Paschimattanasana Stretching lower back and legs, one side at a time Distribute the work harmoniously along the back of the body

HOW TO TAKE THE POSTURE - Janusirsasana From the Seated Samasthiti, fold the left leg keeping the hips level, place the right

hand under the right knee and grab the left toe with the left hand, sit up straight, then put the right hand behind the back, inhale the left arm in front of you and overhead

Exhale, fold forward, when you feel the pull behind the knee let the right knee bend, then the back drape from the lower to the upper

Inhale, straighten the back come back up to vertical, exhale, lower the arm Inhale the both arms in front of you and overhead Keeping the back and legs straight, exhale, fold forward, when you feel the pull behind

the knee, let the right knee bend, then the back drape from the lower to the upper Inhale, pull into your palms and come up halfway, exhale, letting the lower, middle,

then upper back round Inhale, straighten the back come back up to vertical, exhale, lower the arms, and

straighten the left leg out and place the hands to the sides in Seated Samasthiti Repeat on the other side

CLICK TO WATCH THE VIDEO [29 Janusirsana]

PREPARATION Uttanasana, Parsva Uttanasana, Adho Mukha Svanasana, Urdhva Prasrita Padasana,

Ardha Baddha Konasana, Vajrasana Preparation will vary if person is used to sitting cross legged and/or does

Paschimattanasana on regular basis

COUNTERPOSE Symmetrical dynamically Dwi Pada Pitham, Cakravakasana, Catuspadapitham

BREATHING Use complete breath is used in this posture Used for preparing for pranayama

30. VAJRASANA - DIAMOND OR THUNDERBOLT POSE - [click to index]

CHARACTERISTICS Posture that is very firm and very stable Dynamic variation and static variation Kneeling, sitting posture, done after standing postures Safe stretching of lower back, as transition to supine or prone postures Close to Utkatasana, Ardha Utkatasana, and Apanasana Used to stretch back gently and symmetrically, and to get rid of any misalignment of

spine

HOW TO TAKE THE POSTURE - Vajrasana Static version, sit on your heels with your back straight, palms on the thighs close to

knee, and chin tucked slightly, heels are together, big toes are touching, and knees are together

Dynamic version, come up on your knees, put your hands behind your back, arch your back as your hips shift forward, keeping the back straight, exhale forward, the hips shift back, then the back rounds from the lower, the middle, then the upper

Inhale, straight the back coming away from the thighs as the hips shift forward, exhale sit on your heels

Come up on your knees, put the right hand behind your back, raise the left arm in front of you and overhead, arch your back as your hips shift forward, keeping the back straight, exhale forward, the hips shift back, then the back rounds from the lower, the middle, then the upper

Inhale, straighten the back coming away from the thighs as the hips shift forward, lower the left arm and switch arms

Inhale, raise the right arm in front of you and overhead, arch your back as your hips shift forward, keeping the back straight, exhale forward, the hips shift back, then the back rounds from the lower, the middle, then the upper

Inhale, straighten the back coming away from the thighs as the hips shift forward, lower the right arm and sit back on your heel into Static Vajrasana

CLICK TO WATCH THE VIDEO [30 Vajrasana]

EFFECTS When done with Cakravakasana, Adho Mukha Svanasana, Urdhva Mukha Svanasana

it energizes and warms up body When done alone used for observation, rest, pranayama, reading, or meditation, this

posture is stable and comfortable Helps keep back straight and front of body relaxed for good breathing, eyes are

generally closed Emphasizes the lumbar lordosis, therefore its good for people with a rounded lower

back

PREPARATION Usually does not require preparation

COUNTERPOSE Savasana

BREATHING Vajrasana is one of the postures used for the practice of pranayama Many breathing technique can be practiced in this posture It can create circulation problems when it is used for an extended session of

pranayama

COUNTER INDICATIONS In cases where the knees and/or ankles are fragile. In case of poor circulation or varicose veins, the posture should be avoided altogether

31. PASCHIMATTANASANA - BACK OF THE BODY STRETCH - [click to index]

CHARACTERISTICS Seated posture, legs together and extended, trunk flexed forward with head resting on

the legs and hands holding feet This posture stretches the entire back of body and compresses the abdominal area

HOW TO TAKE THE POSTURE - Paschimattanasana From the seated Samasthiti, tuck the chin slightly, chest up, back straight Put the left arm behind your back and inhale the right arm in front of you and overhead Pivoting from the pelvis, exhale forward keeping the legs and the back straight, when

you feel the pull behind the knees, let them bend slightly and the back drapes Inhale, straighten the back, going all the way up, straightening the knees, exhale lower

the right arm, release the left arm from behind the back Put the right arm behind your back and inhale the left arm in front of you and overhead Pivoting from the pelvis, exhale forward keeping the legs and the back straight, when

you feel the pull behind the knees, let them bend slightly and the back drapes Inhale, straighten the back, going all the way up, straightening the knees, exhale lower

the left arm, release the right arm from behind the back inhale both arms in front of you and overhead Pivoting from the pelvis, exhale forward keeping the legs and the back straight, when

you feel the pull behind the knees, let them bend slightly and the back drapes Keeping the hands on the ground, straighten up halfway, then exhale back down Inhale, straighten the back, going all the way up, straightening the knees, exhale lower

the arms, pl