With notes on some outstanding and subtle qualities of the postures.
By Lea Kraemer
The Hatha Yoga Pradapika,
Ch 2 states:
“Prana should be tamed more slowly and more gradually than lions, elephants and tigers”.
These times can be extended to 25 breaths or even beyond for a more vivid experience.
1. Paschimottanasana – seated forward bend. Minimum of 10 breaths.
The back body and the lower back are stretched. Hamstrings are elongated and elasticity is restored to the muscles. Relieves lower back pain and sciatica. Increases circulation to the pelvis, abdomen and kidneys, giving better sexual control for men and ovarian health for women. The digestive system is improved and the first chakra is stimulated. This posture is often used in colon cleansing kriyas. “Rest and digest” is the theme. When the spine is higher than the heart and horizontal to the earth, Yogi’s say the heart muscle is rested and heart attacks may be prevented. Even breathing here balances the rib cage. The spacing of the bones of the vertebral column is improved, increasing circulation and distribution of Prana. This pose can be used to help correct a sideways twist in the spine, especially by pushing the hands down at the sides and forward toward the feet to draw the hips back and open the back muscles.
2. Shoulder Stretch – front elbow hooked around the opposite arm. Minimum of 5 breaths on each side.
The arm receiving the stretch is held across the front of the body with the palm facing inwards. Relax this shoulder. As the shoulder muscles release there is a settling into the body. The deltoids and muscles in the neck and upper back are retrained not to on the effort that the lower body, waist and core muscles should produce. Flexibility is gained in the shoulder area, as the lower back and core muscles recognize their stability.
3. Repeat Paschimottanasana, no 1. to receive a deeper stretch. Then, rest on the back with the knees bent and feet on the floor.
4. Supta dandasana – on the back with both legs held at 90 degrees. Minimum of 10 breaths.
The whole back body releases and tight hamstring muscles are stretched. From the positive pressure into the floor, the four spinal curves are re-pressurized. The forward curves of the spine relax as the backward curves are supported. A deeper belly breath appears. Third chakra is balanced and the brain is “bathed” by a fresh supply of blood. The tailbone may be greatly released. This pose teaches the body the bandhas.
5. Supta padangusthasana - Sleeping big toe posture – on the back with one leg raised straight. Each side for minimum of 10 breaths.
Opens the hip socket, the upper crease of the hip socket, the inner thigh, “soaz”, and hamstring. Releases tension in the cartilage of the knees. Strengthens circulation through the sciatic nerve, connected energetically to the “life- nerve” channel reaching all the way to the third eye. This channel is on both sides of the body and depending on which leg and foot is extended, opens the moon – ida (on the left) and sun - pingala (on the right).
At the pelvic plexus the second chakra is strengthened, giving taste a new intensity and the gift of distinction to the mind. Placement of the tailbone is perfected with mastery of this pose. Creates good Vyana, the movement of life-breath, in all limbs. (As this happens yawning may occur!)
6. Tadasana-karasana – rocking on the spine. 26 – 108 times to effectively massage the spine.
Minor Pranas as well – like burping or passing gas - are often effected! The placement of the bones and joints is rebalanced as the element of space, and the quality of Vata is balanced in your whole being, even on the subtlest levels.
7. Halasana – plough pose. Minimum of 10 breaths.
One is the best asanas for flexibility and healthy blood circulation. Relieves pain in the upper back, relaxes the neck muscles, helps heal intestinal problems and blockages in the digestive track. The throat chakra is closed, cravings are mastered and hyperactivity is diminished. A pranic flow of energy so vivid as to balance all of the glands, notably the thyroid. When agni, the fire element in the body is weak, this pose is soothing.
Inverted postures rejuvenate the entire spine and its fluids. Prana, the upward current is directed downward toward apana, the downward current, reversing pressure in the body. The nervous system is relaxed so that it is not always in “fight or flight” mode.
8. Neck massage – on the back, slowly roll the head from side to side. Minimum of 1 minute.
9. Jathara parivartanasana – spinal twists on the back. Each side for a minimum of 10 breaths.
Space, light and breath increase with range of motion if the pose is held for a longer period of time. (Note – Ardha matsyaindrasana, Seated Spinal Twist, is slightly more active as the second chakra, at the pelvis, maintains stability while the heart and throat chakras open. Surrender to the earth if on the earth, to space if upright.) Ida jathara parivartanasana is a twist to the left, pingala jathara parivartanasana is to the right.
10. Resting Utkatasana – squatting with the forearms on the thighs. Kundalini Yogis often call this crow pose. Minimum of 10 breaths.
At this point in the series, feel the energy moving upwards throughout the body as soon as you are vertical. This pose exercises the feet, stretches the Achilles tendon, tones the calves and is good for circulation in the hip sockets. Strengthens the rectum, colon and all digestive organs. Releases the tailbone and sacrum. The weighted energy of the bones dropping downward alleviates constipation, and balances the first chakra. The earth element is strengthened and what is tangible and real can be easily recognized.
11. Bhujangasana – cobra pose. Hold a minimum of 10 breaths.
The whole front of the body is stretched. Abdominal muscles do the lifting and the back muscles are toned. Facial muscles receive fresh blood supply. Thyroid gland is toned. This pose is a great invigorator, purifier and energizer of the body along the front of each chakra. Holding the breath on the inhale, antara kumbhaka, “intensifies the effects through the chest area”, Desikachar explains in Heart of Yoga, p. 48. Backward bending poses help you to conquer new frontiers, especially when the fresh new breath is held on the inhale.
12. Gomukhasana /Aarow arms – seated on the heels with the arms behind the back. Hands held with one elbow pointing down and one elbow pointing up. 10 breaths minimum on each side.
(Note – the full pose, Gomukhasana, can be practiced if the Yogi is more skilled in asana. A variation, holding a belt or towel between the hands can be used for those with tighter shoulders!) Opens the bronchial pathways and clears the lungs. A lack of circulation through the shoulders impedes movement and destroys the spontaneous joys of life, this posture opens the chest muscles, the heart chakra and gives centeredness. Sinuses begin to drain and the immune system is strengthened in this pose. 13. Diamond stretch pose – inner edges of the feet together, thighs open, torso bending forward. Minimum of 10 breaths.
Allows for great flexibility in the hip sockets, alleviates back strain and reduces stagnant energy in the legs. Pushing slightly towards the hollow of the abdomen with the hands to either side of the body opens the sides and elongates the spine. Releases strain in the head, neck, and extremities of the body. 14. Any movements or asana that your body needs – time open. Its not to think about but to let go into.
15. Shivasana – the corpse pose. Let the flow of breath be even and keep witness at the third eye. Minimum of 25 breaths.
The mind as well the body and internal organs are rested. The nervous system is relaxed, the heart beat slowed and muscular energy is kept to a minimum. Keeping the posture without sinking into sleep or losing control of the busy, wandering waves of the mind is a masterful Yoga. In assuming the posture of Divine dissolution, the inner world of the psyche is made calm.
PRANA MANDIR Vinyasa Yoga Teacher Training – copyright © 20012 Lea Kraemer
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