pyd asanas v3_1

8/8/2019 PYD Asanas V3_1

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Contents

Standing asanas ...................................................................................................... 2

Tadasana ............................................................................................................. 2

Parshva Chakrasana ............................................................................................ 4

Padahasthasana / Uttanasana .............................................................................. 7

Trikonasana ........................................................................................................ 10

Veerabhadrasana I ............................................................................................ 14

Veerabhadrasana II............................................................................................ 18

Parshvakonasana ............................................................................................... 21

Seated forward bending ........................................................................................ 24

Paschimottanasana ............................................................................................ 24

3.Supine asanas ................................................................................................. 27

Supta Vajrasana ................................................................................................. 27

3.Balancing asanas ........................................................................................... 30

Mayurasana ........................................................................................................ 30

Template ............................................................................................................... 32

NAME .................................................................................................................. 32


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Standing asanas

Tadasana(Tada Mountain)

Category: Cultural /

Therapeutic

Type: Basic Standing Asana

Contraindications and Limitations:

People suffering from slipped disks, Parkinsons diseaseand Mnires disease should stand close to a wall forsecurity and support.

Those with varicose veins should not hold for a long timeas they should not remain in a standing position forextend periods of time.

Technique and Stages:

Starting from relaxed Tadasana1. Bring your feet together, heels and big toes touching each

other (can be kept apart for more balance). Keep yourtoes stretched out and relaxed. Rest your weight on thecentre of the arches of your feet. Feel the full body weightdistributed evenly on your soles. Keep the stomach in,chest forward, spine stretched up and the neck straight.

2. Inhaling, press the toes to the floor and raise both heelsand arms up. Stretch upwards, tighten the kneecaps andquadriceps, pulling up gently.

3. Interlock your fingers and stretch the arms up, palmsfacing upwards. Draw your hip inwards by compressingthe buttocks. Keep the head and spine in straight line andlook straight in front.

Breathe normally. Stay in the position as long as it iscomfortable. Feel the sensations without reacting to them.4. Inhale while turning the palms down5. Exhale lower the arms and sink down onto the soles of the

feet

6. Feet apart in relaxed TadasanaBenefits:

Opens space within the body and thus good for respirationand digestion.

Corrects bad posture by straightening the spine.

Increases the linear awareness.


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Parshva ChakrasanaSideways Wheel

(Parshva sideward, Chakra wheel)Category: Cultural /

TherapeuticType: Basic Standing LateralBending

Contraindications and Limitations:Those with a slipped disc should not bend towards the side ofthe injury. For example if the disk has slipped to the left, theyshould not bend laterally to the left side, they can do ParshvaChakrasana only to the right.Technique and Stages:

Starting from relaxed Tadasana

1. Bring your feet together, heels and big toes touchingeach other. (You can keep them slightly apart for balanceif needed) Keep your toes stretched out and relaxed,resting the weight on the centre of the arches of your feet.Feel the body weight distributed evenly across the soles.Keep the stomach in, chest forward, spine stretched upand the neck straight.

2. Inhaling, raise your right arm sideways until the inside ofthe arm is touching the right ear.

3. Exhale. Inhale stretch up, feeling the stretch all the wayup the side of the body.4. Exhaling, bend to the left from the waist and slide the left

hand down your left thigh. Bring your awareness to theeffects of the final position while maintaining normalbreathing

Stay in the position as long as it is comfortable. Feel thesensations without reacting to them.5. Inhaling, raise the truck and arm back to centre.6. Exhale. Inhale stretch up, again feeling the stretch up the

entire side of the body.7. Exhaling lower your right arm back down to the side of the

thigh, feeling the blood flow back into the arm and hand.8. Repeat steps 2-7 with the left arm, OR step the feet apart

back to relaxed TadasanaBenefits:


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Gives a good lateral bend to the spine and sides oftrunk

Helps keep the spine flexible and healthy

Improves the function of the liver (the liver is

compressed when bending to the right and stretchedwhen bending to the left.)

Reduces fat in the waist region

Corrects scoliosis

Corrects imbalance between the left and right sides ofthe spine and legs

Helps improve portal circulation

Relieves aches in the ribs and waist region

Increases lateral and linear awareness

Complementary Asanas: Self complimentaryTypical mistakes:

Do not bend backwardsor forwards, lateralbending from the hiparea only. Hips shouldremain in a flat plane, notrolling forwards orbackwards.

Do not bend the knees.

Do not bend the elbow ofthe raised arm, keep itstraight.

Do not allow the head toroll forward, keep it inline with the body, closeto the raised arm.

Corrections:

Gently pull up the knees.

Bend from the pelvisregion laterally, withoutrolling the hips or bodyforward or backward.

Gently retract theabdominal muscles while

squeezing the buttocks tosupport the lower back.

Stretch the raised arm,keeping it straight. Relaxthe lower arm next to theside of the body.

Keep the head up, earclose to the raised arm toensure proper alignment

of the body.Muscles and joints involved:

Muscles along the sides of the trunk and spine, includingthe obliques and intercostals.

Muscles and joint movement within the shoulder regionsuch as the rotator cuff.

Muscles in the arms, such as the triceps and elbow and


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wrist joints. Rectus abdominals, gluteus, thighs, hamstrings and knees

are all gently engaged.Variations:

Parshva Chakrasana II feet shoulder width apart Parshva Chakrasana III both arms raised, finger lock Parshva Chakrasana IV - both arms raised, finger lock,

heels raisedModifications:

Body weight supportedon thigh with the lowerarm.

People with back painand pregnant women canstay in the position 6.

People with back painand beginners, shouldslightly bend their knees.

During menstruationwomen should do thisasana without retractingthe abdominal muscles.

There are six differentvariations for the place ofthe hands:

Hands on the floor oneach side of the feet.

Holding the big toe withindex and middle finger.

Hands under the solespalms facing up.

Holding the ankles.

Palms up slide the handsas far back as possible.

Interlock the fingersbehind the ankles orholds the wrist with otherhand.

Adjustments:

From behind gentlyadjust the hips, arms andhead


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Padahasthasana / UttanasanaHand-to-foot posture / Intense posture

(Pada Foot, Hastha Hand)Category: Cultural /

TherapeuticType: Standing forwardbending


People with displaced disks/ back injury/ back pain shouldbend forward and come back up slowly and cautiously.

Depressed people should forward bend carefully and not

maintain for a long time. People with hypertension, high or low blood pressure

should not maintain the final position for a long time.High BP should move into the posture slowly, low BPshould move in and out slowly.

Technique and Stages:Starting from relaxed Tadasana1. Bring the feet together, heels and big toes touching each

other or slightly apart for more balance. Rest your weight

on the centre of the arches of your feet, weight distributedevenly. Keep the stomach in, chest forward, spinestretched up and the neck straight.

2. Inhaling, raise arms up from the sides. Stretch upwards.3. Exhaling, bend forward from the pelvis without bending

the knees. Bring your arms and trunk parallel to the floor.Inhale in this position.

4. Exhaling, bend all the way down and place your handsoutside the feet or resting on the ankles if you cannotreach the floor.

Stretch the entire body while raising the arms up and stretchthe arms up from the shoulders. Stretch your torso forwardand downward from the hips. Press the balls of your feetfirmly on the floor. Stretch the thighs keeping the kneecapslocked and pulled upward. Extend your thighs from theknees to the hips. Contract the abdominal muscles in the


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final position and do more chest breathing. This will help youbend deeper down.

Remain in this position breathing normally. Beginners can

stay 8-12 breaths, intermediate students 12-16 andadvanced 16-20 or as long as comfortable. You can alsofocus on root and sacral (1st and 2nd) chakras.

5. Inhaling raise the arms and trunk, bending from the pelvis,so they are parallel to the floor. Exhale in this position.

6. Inhaling raise the arms up, and stretch upwards.7. Exhaling lower the arms to the sides8. Step feet apart, returning to relaxed Tadasana

If Surya Namaskara is used as warm-up, Padahastasana canbe maintained for a shorter time. If lying down or standingbreathing movements or pelvic stretch is used as warm-up,more variations are recommended for Padahastasana.Anxious people should concentrate on forward bends,whereas depressed people more on backward bends.

Benefits:

Abdominal organs are toned and digestive juices increase.

Liver and spleen are activated. Gives relief to gastric troubles and bloating sensation.

Spine gets a deliberate intense stretch and flexibility isincreased.

Helps body and mind recover from mental and physicalexhaustion.

Benefits whose who are prone to anxiety or depression.

Slows down heartbeat.

Stretches the ligaments of the legs and knees as well as

the hamstrings, calves and back.Complementary Asanas: Ardha ChakrasanaTypical Mistakes:

Do not allow the knees tobend (unless they haveback pain)

Corrections:

Gently pull the kneecapsupwards

Relax the shoulders away


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Do not allow the shoulderto come up around theears

Do not curve the back,

bend from the pelvicregion

Do not contract the face

Abdominal muscle shouldnot be relaxed.

from the ears

Relax the face

Contract the abdominalmuscles to bend further

Straighten the back so asto reach the crown of thehead towards the big toesand chin to the knees.

Muscles and joints involved:

Oblique and intercostals muscles

Lower back, hamstrings and calves are all stretched

Spine erector, abdominals and rectus abdominals are

involved.Variations:

Hands on the floor on each side of the feet.

Holding the big toe with index and middle finger.

Hands under the soles palms facing up.

Holding the ankles.

Palms up slide the hands as far back as possible.

Interlock the fingers behind the ankles or holds the wristwith other hand.

Modifications: People with back pain

and pregnant women canstay in the position 3,with arms and trunkparallel to floor.

People with back painand beginners, canslightly bend their knees.

People with back pain canroll down from the spine.

During menstruationwomen should do thisasana without retractingthe abdominal muscles.

Adjustments:No hands on adjustment arenormally required for thisasana.


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TrikonasanaTriangle Pose

(Tri three, Kona angle)Category: Cultural /

TherapeuticType: Basic Standing LateralBending


Those suffering from dizziness or high blood pressure,should look down in the final position.

Those with cardiac/heart disorders should practise againstthe wall without raising up the arm.

Those suffering from slipped disc, should not bendtowards the slip. For example if the disc has slipped to

the left they should only do Trikonasana to the right.Technique and Stages:

Starting from relaxed Tadasana1. Inhaling step the legs apart 3 to 3.5ft, while raising the

arms sideways in line with the shoulders, palms facingdown. Arms should be kept parallel to the floor.

2. Exhaling turn the right foot 90 degrees to the right. Turnthe left foot slightly to the right, keeping the left legstretched from the inside and gently pulled up at the

knee. Inhale in this position.3. Exhaling, bend the truck sideways to the right, bringing

the palm of the right hand to the ankle or restingcompletely on the floor on the right side of the right foot.

4. Inhaling stretch the left arm upwards, brining it in line withthe right shoulder and extend the trunk. The back of thelegs, back of the chest and hips should be in line. Thegaze is on the thumb of the outstretched left hand. Keepthe right knee gently pulled up, and the right knee facingthe toes.

Stay in the position breathing deeply and evenly. Beginnersshould try for 8-12 breaths, intermediate 12-16 breaths andadvanced 16-20 or as long as it is comfortable. Feel thesensations without reacting to them, you can also focus onthe root and sacral chakras (1st and 2nd).5. Exhaling look down at your right foot.


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6. Inhaling, raise the trunk back up keeping the gaze on theright hand.

7. Exhaling, bring feet and truck back to centre, arms remainraised at shoulder height, parallel to the floor.

8. Repeat steps 2-7 on the left side OR step the feet togetherand return to relaxed Tadasana

If your find one side easier to perform Trikonasana then theother you can work to even out this difference by performing10 extra breaths on the weaker side.

Benefits:

Tones up the leg muscles as well as the ligaments inthe ankles, knees, hips and shoulders.

It helps to remove stiffness in the legs and hips andmassages the pelvic region.

Corrects minor deformities in the legs, allowing them todevelop evenly during in those still in the growth phaseof there youth.

Relieves backache as it helps relaxes the back muscles.

Relieves neck sprains

Strengthens the ankles and developed the chest,correcting alignment issues within the shoulders.

Gives an intense stretch to the trunk

By controlling the movement of the limbs throughregular practise the benefits of this asana move fromthe physical to the psychological body (from yourmuscles to the internal organs).

Complementary Asanas: Self complimentaryTypical mistakes:

If the left arm movesbackwards, they will losethe correct alignment ofthe hip and shoulders,the neck and head willmove forward and weightwill move to the onto theright arm.

Do not allow the right

Corrections:

Stretch the left arm upand keep it steady, whilekeeping the back of thehead in line with thespine, shoulders andshoulder blades in linewith the body.

Keep the right kneefacing in the direction of


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thigh to rotate inwards

Do not allow the left thighto rotate inwards

Do not allow the legs to

relax or knees to bend Do not allow the left foot

to roll inwards

the right ankle and foot,left knee facing forwardstowards the toes.

Make sure the left leg is

stretched and you feelthe stretch on the insideof the leg, knees pulledup gently and heels inline.

Keep both the shouldersin line and look at the leftthumb

Keep the left foot firmlyon the floor, weightevenly kept on both feet,with little weight on theright hand.


Majority of muscles within the legs, back, chest and arms.

Strong lateral bend to the chest, obliques, intercostals andpelvis area.

Variations:

Parivritta Trikonasana Twisted triangle postureModifications:

Bring the hand to thefloor inside the legs forbalance.

Bring hand to knee forthose with less flexibility,allowing hips andshoulders to stay in line.

Beginners can place theright hand on theankle/knee, bring the leftbuttock slightly in withthe left hand resting onthe left hip. Once theyare comfortable here

Adjustments:

Stand in a stable and firmstance behind thestudent. Push their rightthigh forward with yourright thigh, whilesimultaneously pullingtheir hip open (from theleft hip bone) with your

left hand and their leftshoulder open with yourright hand. Correct thealignment of the upstretched arm.


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they can then extend andraise the left hand up.


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Veerabhadrasana IWarrior I

(Veerabhadra Warrior)Category: Cultural /

TherapeuticType: Basic Standing Asana,Pelvic Stretch


Those with cardiac or heart problems should move in andout of the asana with care.

Those with knee or ankle issues, including lack of fluid injoints must be careful moving in and out of the asana.

Those with high blood pressure, shoulder, neck or backissues should be careful.

Those with cartilage issues within the knees should notperform the asana

Technique and Stages:Starting from relaxed Tadasana1. Inhaling step feet apart 4 to 4.5 ft, while raising the arms

sideways in line with shoulders. Palms should be facingdown, arms parallel to the floor.

2. Exhaling, turn the right foot 90 degrees to the right. Turnthe left foot slightly to the right, keeping the left leg

stretched from the inside and gently pulled up at theknee. Stretch the hamstring muscles of the left leg.Inhale in this position.

3. Exhaling , bend the right knee until the thigh is parallel tothe floor, the right knee should not extend beyond theright heel. Stretch the arms out in line with the legs as ifyou are being pulled in both directions. Turn to face theright palm while stretching the muscles of the left leg.Keep the back of the legs, the dorsal region and the hips

in one line.Stay in the position breathing deeply and evenly. Beginnersshould try for 8-12 breaths, intermediate 12-16 breaths andadvanced 16-20 or as long as it is comfortable.4. Inhaling straighten the front leg, gaze remaining on right

hand.5. Exhaling bring the feet and head back to centre, arms


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remaining in line with shoulders. Inhale in this position.6. Repeat steps 2-5 on the left side OR step the feet

together and return to relaxed Tadasana

If you find one side easier to perform than the other you canwork to even out this difference by performing 10 extrabreaths on the weaker side.

Benefits:

Leg muscles become stronger and more shapely

It can relieves cramps in the calf and thigh muscles

Brings elasticity to the leg and back muscles

Tones the abdominal region and opens the pelvis

Strengthens the spine

Increases flexibility in the knees and thighs Expands the chest and enhances the lung capacity

Improves confidenceComplementary Asanas: Self complimentaryTypical Mistakes:

Do not allow the backheel to lift from theground or for the backfoot to roll in.

Do not allow the hips torotate, they shouldremain in line with thefeet

Do not allow the knee togo beyond the heel orankle of the foot.

Their stance is often tooshort the feet need to be

wide enough to allow thepelvic region to dropwithout the knee beingcompromised

Do not allow theshoulders to twist or forone to be higher than the

Corrections:

Keep the left kneecapfacing front.

Keep the chest upwithout hardening the

shoulders. Keep the front knee

above the ankle.

Extend spine up from thetailbone and tighten thehips.

Tuck the tailbone inwardand abdominals in whenyou lower the trunk. Left

thigh rotates inwards. Make sure the left leg is

stretched and you feelthe stretch on the insideof the left leg.

Keep heels in one line.

Keep left foot firmly on


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other.

Do not allow the knee ofthe supporting leg tobend.

Do not allow the lowerback to collapse.

the floor.

More weight on the backleg, less on the front.


Muscles in the ankles, calves, quadriceps and hamstringsare involved

Muscles in the back and chest as well as the arms andshoulder joints

Strong stretch in the hip, pelvis and thigh areas.Variations:

Veerabhadrasana II Warrior with hand raised up andclasped over head, hips and chest turned 90 degrees

Veerabhadrasana III Warrior II position, then add agentle back bend, looking up at hands.

Modifications:

Beginners should only godown as far as possible,

they may not be able tobend the leg so the thighis parallel to the floor.

Adjustments:

Standing behind thestudent, use your right

thigh to press againsttheir bent leg near thebuttocks. Simultaneouslypull the right hip withyour right hand and theleft knee with your lefthand to open the pelvicarea.

If trunk is slantingforward, gently take theback wrist and pull itbackwards along the lineof the arm; support theirwaist with your otherhand to keep it still.

If the back foot is not


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firmly planted, place theinside of your foot gentlyover the outside of theirback foot.


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8. Repeat steps 2-7 on the left side OR step the feettogether and return to relaxed Tadasana

If your find one side easier to perform Veerabhadrasana IIthen the other you can work to even out this difference by

performing 10 extra breaths on the weaker side.Benefits:

Strengthens leg and back muscles.

Chest is fully expanded, which helps deep breathing.

Relieves stiffness in shoulders and back.

Relives back ache and sciatica.

Tones up the ankles, knees and abs.

Cures stiffness of the neck.

Reduces fat round the hips.

Strengthens the bladder and corrects displaced uterus. Relieves menstrual pains and reduces heavy flow.

Improves digestion and self-confidence.Complementary Asanas: Self complimentaryTypical Mistakes:

Do not allow the backheel to lift from theground or for the backfoot to roll in.

Do not allow the hips torotate, they shouldremain facing the front.

Do not allow the knee togo beyond the heel orankle of the foot.

Stance is often too shortthe feet need to be wideenough to allow the

pelvic region to dropwithout the knee beingcompromised

Do not allow theshoulders to come up orone to be higher than theother.

Corrections:

Keep the left kneecapfacing front.

Keep the chest upwithout hardening the

shoulders. Keep the front knee

above the ankle.

Extend spine up from thetailbone and tighten thehips.

Tuck the tailbone inwardand abdominals in whenyou lower the trunk.

Make sure the left leg isstretched and you feelthe stretch on the insideof the left leg.

Keep heels in one line.

Keep left foot firmly onthe floor.


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Do not allow the knee ofthe supporting leg tobend.

Do not allow the lower

back to collapse.

More weight on the backleg, less on the front.

Keep the arms straight,close to the ears


Muscles in the ankles, calves, quadriceps and hamstringsare involved

Muscles in the back and chest as well as the arms andshoulder joints

Strong stretch in the hip, chest, pelvis and thigh areas.Variations:

Veerabhadrasana I Arms kept at shoulder height, in line

with the legs. Veerabhadrasana III Warrior II position, then add a

gentle back bend, looking up at hands. (do not do if youhave back pain)

Modifications:

Beginners should only godown as far as possible,they may not be able tobend the leg so the thigh

is parallel to the floor. Keep the hands on the

hips or in pray position ifbalance is a problem

Keep the hands on bentknee for support ifneeded

Adjustments:1. Standing behind the

student, use your left footto anchor their back (left)foot. Simultaneously pullthe right hip back withyour right hand and pushthe left hip forward withyour left hand to align thehips squarely to the front.

2. Place your fingers at thestudents knee andrequest they push againstyou. This will help bringthe thigh parallel to the

floor. Ensure their kneedoes not go beyond theankle; if it does, widenthe stance.


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ParshvakonasanaSide Angle Pose

(parshva side, kona angle)Category: Cultural Type: Standing lateral

bendingContraindications and Limitations:

The following symptoms indicate approaching this asanacautiously

Back pain

Ankle and knee problems

Slipped discTechnique and Stages:


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Seated forward bending

PaschimottanasanaPosterior stretch

(Paschima west side, back of body, posterior side; tana -stretch)

(alternative Kundalini translation: uttana rising up)Category: Cultural Type: Seated forward bendContraindications and Limitations:

People with displaced disks/ back injury/ accute back pain

or spondylosis (compression of the vertebrae, lack of

movement in vertebrae) should practise carefully andunder supervision of the teacher. They should practise this

asana bending the knees.

Pregnant women can practise this asana up to 3 months

without applying Uddiyana Bandha or retracting the

abdominal muscles. But as soon as they feel contraction in

the abdominal region they should stop the practise of

Pachimottanasana and continue for example modified

Padahastasana.

Women during menstruation can practise this asana

without retracting the abs.

Technique and Stages:Sit on the floor in relaxed Dandasana with your feet apart, toesand fingers pointing sideways, shoulders and neck relaxed(head where it feels relaxed, either a bit back or sideways).

1. Bring your feet together and sit in proper Dandasana withyour palms by the side of thighs fingers facing forward.

2. Inhaling, raise both arms up. Stretch up your arms andtrunk from the coccyx.

3. Exhaling, bend forward from the hips without bending theknees till your arms and trunk are parallel to the floor.


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Inhale in this position.4. Exhaling, bend all the way down from the sacral/lumbar

region and catch your feet.Keep the knees stretched throughout by pulling the

kneecaps up. See that the backs of the knees rest on thefloor and that the centres of the heels are on the floor, toespointing up. If you reach the feet, push the elbows down tothe floor. Stretch the entire back, the back of thighs, armsand shoulders. Place your forehead on the knees or ifpossible your chin on the shins beyond the knees. Pull in absand apply Uddiyana Bandha to bend further forward to thestretch. Uddiyana Bandha should be used throughout theasana. When necessary, release the abs and retract again.Remain in this position breathing normally as long as

comfortable up to 5 minutes. Concentrate on where theasana is affecting. You can also focus on root and sacral (1stand 2nd) chakras.5. Inhale come back horizontal position with the floor. Exhale

here.6. Inhale come all the way up with arm raised and stretch up

from the base of the spine.7. Exhale lower your hands.8. Relax in Dandasana

Benefits:

Gives a steady stretch to the back and thigh muscles.

Makes the spine elastic and flexible.

Reduces fat around the waist region.

Paschimottanasana is a remedy to constipation. Asabdominal organs are affected, digestion and bowelmovements are improved.

Relieves sciatic pains.

Tones the liver and the spleen and thereby aids digestion.Also tones the kidneys.

Rejuvenates the whole spine and stretches the pelvicregion. Especially good for women, becausePaschimottanasana strengthens the pelvic organs.

A good stay in Pachimottanasana massages the heart, the


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spinal column and the abdominal organs, which feelrefreshed.

Mind is rested.

Helpful in semenal weaknesses. Increases vitality, cures

impotency and leads to sex control. Has same benefits as Janu Shirshasana, but into higher

extent.

Complementary Asanas: Supta Virasana, Supta Vajrasana,Purvottanasana, UstrasanaTypical Mistakes:

Even thoughPaschimottanasana cures

constipation, if practisedfor a long time withoutapplying UddiyanaBandha, this asanapromotes constipationinstead of relieving it.

Dont let the feet to tiltexternally, but rememberto keep the big toestogether, the centres ofthe heels on the floor,toes pointing up.

Bend as far as youcomfortably can andmaintain the pose inrelaxed manner withnormal breathing.

Unless you have backpain, dont raise the

knees. Keep thekneecaps pulled up.

Anxious people shouldconcentrate on forwardbends, whereasdepressed people more

Corrections:

Uddiyana Bandha mustbe used all the time. If

necessary, can bereleased and repeatedseveral times


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on backward bends.

Muscles and joints involved: Harmstring, rectus abdominus, spine erector, hip flexor,

hip abductors, quadricepsVariations: Parivritta Paschimottanasana, Urdhva Mukha

Paschimottanasana, Upavista Konasana, Kurmasana I.,Trianga Mukhaekapada Paschimottanasana

Modifications:

Bending slightly the knee

Bending one leg

Placing prop on the

thights

Adjustments:

Place one hand on thelower back and one handon the upper back. Pulldown the student backgently by exercising moreforce with the arm on theupper back.

Picture of adjustment

3.Supine asanas

Supta VajrasanaSupine Pelvic Stretch

(supta sleeping, lying down, supine; vajra pelvis, diamond,thunderbolt)

Category: Cultural /Therapeutic

Type: Supine Pelvic Stretch


Knee pain: practise very cautiously. Consider sitting on asupport to reduce pressure on the knee, or even sitting onthe heels. One leg can remain straight out if that knee isparticularly problematic, but beware of developingasymmetries this way.

Pain in the hips: practise cautiously.


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Mobilises lower back, hips, ankles and knees

Stimulates the internal organsComplementary Asanas: Complementary toPaschimottanasana. Preliminary to Kapotasana.

Typical Mistakes:

Keeping the feet flexedand turning them out tothe side

Separating the kneesmore than necessary

Buttocks not reaching thefloor

Keeping heels underbuttocks instead of atsides

Corrections:

Point the toes backwardsand ensure the tops ofthe feet, not the insides,are against the floor

Use support (blanket orblock) if buttocks dontreach the floor


Variations:

Supta Virasana, straightening the arms above the headalong the floor

Paryankasana (sofa posture), legs as for sputa vajrasana;

chest lifted up, crown of head on floor, hands on theirrespective hip flexors

Modifications:

Keeping the knees apartis easier and puts lesspressure on them

People who are stiff in thehip region or have backpain can remain on theirelbows

Sitting on a foldedblanket or other supportreduces pressure on stiffor injured knees

Ustrasana or

Adjustments:No hands on adjustments dueto the vulnerability of theknees and back in this asana.


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Poorvottanasana arealternatives if this asanais impossible


3.Balancing asanas

MayurasanaPeacock Posture(mayura peacock)

Category: Cultural Type: BalancingContraindications and Limitations:

Those with wrist injuries should avoid this asana

Elbow and shoulder injuries merit caution

Those who have had abdominal surgery or hernias shouldavoid

Technique and Stages:Start in relaxed dandasana1. Bring the legs together and hands by the respective thighs2. Tuck the legs to the right and come into a kneeling

position, knees slightly apart3. Place the palms on the floor in front of the knees with

fingers facing backwards. The little fingers should touchand the fingers should be spread. Keeping the forearmstogether, bends the elbows and rest the upper abdominalarea on them.

4. Straighten the legs one by one, and inhale up into a flatposition moving the body weight forward to find thebalance point. Keep the head in one line with the body bylooking at the floor slightly in front of the face. Breathing

will be laboured due to the pressure on the diaphragm.5. Lower the head to the floor and then also the legs. Place

the knees on the floor by the sides of the hands.6. Come back to a kneeling position7. Taking the legs out to the right, come into dandasana8. Relaxed dandasana

Benefits:


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The strong compression of the abdominal region improvesthe flow of blood in the digestive organs

Tones up the liver, stomach, spleen and pancreas

Cures ailments of the stomach and spleen, and is helpful

for those suffering from diabetes Prevents the build up of toxins due to faulty eating habits

Strengthens the arm muscles, wrists & elbows, themuscles of the back (erector spinae), and the hamstrings

Complementary Asanas: Stretch wrists the opposite way?Gomukhasana?Typical Mistakes:

Body arched below thehorizontal

Falling onto face Hand position wrong:

hands out to side or toowide apart

Corrections:

Activate back muscles toget body into a single line

Dont bring body weighttoo far forward


Muscles active: forearms, biceps, erector spinae,hamstrings

Pressure on the wrist, elbow, and shoulder jointsVariations:

Padma Mayurasana Pincha Mayurasana

Hamsasana swan posture, same as mayurasana but withfingers facing forward. Requires flexible wrists.

Modifications: Turning the fingers to

point out to the sides canwork for some, though itis often hard to bring the

weight far enoughforward to get balance Placing the forehead on

the mat at step 3 canhelp those struggling,especially where 90degree wrist flexibility is

Adjustments:Not usually done


32/33

lackingPicture of adjustment

Template

NAME(meaning)

Category: Cultural /Therapeutic

Type:


33/33


Technique and Stages:9. .

10. .11. .12. .13. .14. .15. .16. .

Benefits:

Complementary Asanas:Typical Mistakes:

Corrections:


Variations:

Modifications:

Adjustments:


pyd asanas v3_1

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