Putting the Pieces Together

We move back to balance. After strengthening the core and exploring Ujjayi Breath, we challenge our body and mind to put it all together.

Week 7 & 8 Primary Asanas

Utthita Trikonāsana (Triangle Pose)

    1. Start in Straddle

    2. Turn one foot parallel to your mat and the other perpendicular. Engage the quad of the leg with the foot perpendicular to the mat by raising the knee.

    3. Raise arms sideways parallel to the floor.

    4. Bend at the hips bringing front arm near front ankle

    5. Open the chest.

    6. Reach towards the sky with lifted hand

    7. Stay for 8 - 10 breaths

    • Tones muscles in legs

    • Removes stiffness in legs

    • Relieves backaches

    • Strengthens ankles and chest

Uttihita Pārsvakonāsana (Extended Side Angle)

    1. Start in Tadasana and move to a straddle

    2. Turn one foot parallel to your mat and the other perpendicular.

    3. Bend at the knee of the front leg to form a 90 degree angle.

    4. Engage the quad of the leg with the foot perpendicular to the mat by raising the knee.

    5. Place front arm to the ground and stretch opposite arm overhead hugging bicep to ear

    6. Stretch top arm further out while opening the chest, engaging the hamstrings of the bent leg, and stretching the spine.

    7. Remain for 5 - 8 breaths

  • Every part of the body is engaged in our extended side angle.

    • Tone ankles and thighs

    • Engages the core to strengthen and tone abs

    • Relieves sciatic and arthritic pain in hips

    • Aids in elimination increasing peristaltic activity

Virabhadrāsana 2 (Warrior 2)

    1. Stand in Tadasana then straddle

    2. Raise both hands above head

    3. Turn one foot parallel to your mat and the other perpendicular.

    4. Bend at the knee of the front leg to form a 90 degree angle.knee.

    5. Stretch hands sideways as though you are being pulled from opposite ends

    6. Turn head to gaze at front hand

    7. Stay for 5 breaths

    • Tones muscles in legs

    • Brings elasticity to legs and back muscles

    • Tones Core

    • Mastering standing postures aids in advanced forward bending postures later

Virabhadrāsana 1 (Warrior 1)

    1. Stand in Tadasana then straddle

    2. Raise both hands above head

    3. Turn one foot parallel to your mat and the other perpendicular.

    4. Bend at the knee of the front leg to form a 90 degree angle.

    5. Turn face, chest and hips forward

    6. Lift the gaze towards your hands

    7. Stretch the spine upwards

    8. Stay for 5 breaths

    • Dedicated to the fierce warrior Virabhadra who led Siva's Army

    • The expansion of the chest allows for deep breathing

    • Relieves stiff shoulder and back

    • Tones ankles

    • Reduces fat around hips

Ardha Nāvāsana 2 (Half or Low Boat)

    1. Sit on floor and stretch legs out

    2. Interlock fingers and place around back of head

    3. Exhale and recline the torso and raise the legs keeping toes pointed

    4. Balance on the tailbone with no part of spine touching the ground

    5. Keep legs angled at about 30-35 degrees with crown of head in line with the toes

    6. Do not hold your breath! Hold posture for 5-8 breaths working up to 10 breaths

    • Effective exercise for the liver, gallbladder and spleen

    • Strengthens the lower core and back (often this posture cannot be held due to weakness in the back)

    • A weak back is a detriment as we age. This asana allows us to age with grace and comfort

Prasārita Pādōttānāsana 2 (Straddle Forward Fold)

    1. Start in Tadasana

    2. Place hands on hips and step feet 4 - 5 feet apart

    3. Tighten quads by drawing knees upwards

    4. Place hands on the floor

    5. Inhale to lift gaze and keep back flat

    6. Exhale hinge forward until crown of head is pointing towards the ground

    7. All weight remains in the legs

    8. Draw arms behind and find reverse namaste hands or grab for opposite elbows (this intensifies the leg stretch)

    9. Stay for 5 - 8 breaths

    • Develops Hamstrings and muscles of the abductors

    • Increases digestion

    • Allows for revitalization and energy

    • Helps change perspective

Ujjãyī Prānāyāma

  • This breath conveys sense of power.

    This is the process of fully expanding the lungs and puffing chest out, like a conqueror

    1. Sit in comfortable position

    2. Keep spine erect and rigid

    3. Lower chin to collar bone, activating the Jalanghara Bandha (chinlock)

    4. Exhale completely

    5. Breathe deeply through both nostrils making a "SA" sound

    6. The chest should puff, but the stomach begins to be pulled backwards toward the spine

    7. Hold breath for a second or 2

    8. Exhale slowly through the nose making a "HA" sounds

    9. Hold exhalation at bottom for 2 seconds slowly relaxing diaphram

    10. Repeat for 5 - 10 minutes

    This breath can be done at any time through the day. It is a heat inducing breath and one in which is practiced during asanas as well.

    • Warms the body

    • Provides endurance, a great breath to practice while running

    • Soothes the nerves

    • Tones the entire body

Parivrtta Trikonāsana (Revolved Triangle)

    1. Stand in Tadasana then straddle

    2. Turn one foot parallel to your mat and the other perpendicular.

    3. Exhale and rotate torso to face the front leg bringing opposite hand to the front foot

    4. Stretch lifted arm upright keeping arms in line with shoulders

    5. Press all four corners of both feet to the ground

    6. Contract the shoulders to find openness in chest

    7. Stay for 5 breaths

    • Tones thighs, calf and hamstrings

    • Increases blood flow along lower spinal area (lumbar and sacral)

    • Strengthens the Hips

Pārsvottānāsana (Pyramid Pose)

    1. Start in Tadasana

    2. Step one foot back and turn foot slightly away from midline of mat/body

    3. Join palms behind the back or grab opposite elbows

    4. Turn torso in line with front leg and lift head

    5. Exhale folding forward and rest forehead on knee, progressing until chin can rest

    6. Engage both quads by drawing knee up

    7. Stay for 5 - 8 breaths

    • Relieves stiffness in legs and hips

    • Aids in elasticity of hips and spine

    • While folded, the abs are contracted and tones

    • With shoulders drawn back, this pose can help correct drooping shoulders

Ūrdhva Prasārita Pādāsana (30-60-90-Extended Leg Hold)

    1. Lie flat on back stretch legs out long

    2. Raise arms above head on exhale

    3. Extend leg up 30 degrees on exhale hold for 3 breaths

    4. Extend legs up 30 degrees hold for 3 breaths

    5. Extend legs upright to 90 degrees hold for 5 breaths

    6. Exhale and lower legs down - repeat 4 times

    • Need we say it? The core is activated!

    • Strengthens the lumbar spine

    • Relieves flatulence

Sālamba Sarvāngāsana 1 (Shoulder Stand)

    1. Start in Corpse Pose with hands to your side

    2. Move knees to stomach until you reach compression

    3. Raise Hips from floor with exhalale and rest hands on hips, bending arms at the elbows

    4. Lift hips and glutes resting weight on the back of the head, shoulders, and elbows perpendicular.

    If you cannot lift the glutes

    1. Place blanket under shoulders and practice bridge pose

    2. Place feet on wall with blanket under shoulders and walk feet further up. When hips lift, bring hands to the back with elbows firmly on the ground

    3. Another option is to find a bench to rest tops of hips on to and place hands under bench for stability

    Stay for 30 seconds - 5 mins or 5 - 25 breaths

    This is a highly sensitive posture as pressure emerges on our neck. We want to use the pressure in our palsm to raise the trunk and legs up vertically towards the sky.

    The breast bone will press the chin to form a chinlock or Jalandhara Bandha. Bring the chest to the chin.

    Remember this is an active posture, tighten the back of the thigh muscles and pull legs up.

    Elbows should not be pulled wider than shoulders.

    Never move the head from side to side in this posture.

  • According to Iyengar, The Shoulder Stand is the Mother of all Asanas. It strives to create harmony and happiness in the human system.

    • Aids in function of thyroid and parathyroid glands in the back of neck by increasing blood flow here

    • Once a pupil is able to find ease in this posture it can help with hypertension, shortness of temper, nervous breakdowns

Halāsana (Plow Pose)

    1. Complete Shoulder Stand

    2. Release chinlock and lower glutes slightly moving arms and legs overhead

    3. Touch toes to floor

    4. Advance your posture by move arms opposite of legs and interlocking fingers laying palms flat to the ground

    • Similar to the effects of Shoulder Stand

    • Abs are rejuvenated due to contraction

    • Helps relieve back aches

    • Can relieve stiffness in shoulders

    One may practice plow pose before shoulder stand if shoulder stand is inaccessible

Paripūrna Nāvāsana 2 (Full or High Boat)

    1. Sit on floor and stretch legs out

    2. Place palms on floor, fingers towards the toes

    3. Stretch the hands straight and keep back straight (Dandasana/ Staff Pose)

    4. Exhale and recline backwards while raising the legs

    5. Balance on the tailbone with no part of spine touching the ground

    6. Keep legs angled at about 60 - 65 degrees with feet higher than the head

    7. Stretch arms parallel to the ground near the thighs

    8. Do not hold your breath! Hold posture for 5-8 breaths working up to 10 breaths

    • Relieves bloat

    • Strengthens the lower core and back (often this posture cannot be held due to weakness in the back)

    • Reduces fat around waist and kidneys and intestines

Savāsana (Corpse Pose)

    1. Lie on your back

    2. Keep hands in a space of comfort taking up as much room as necessary

    3. Close the eyes, place a cloth over them if possible

    4. Start with deep even breaths and concentrate on fine exhales through the nose

    5. Release tension in the jaw

    6. If the mind wanders pause after each slow exhale to bring it back to the breath

    7. Remain for up to 20 minutes

    • Conscious relaxation invigorates and refreshes the body and mind

    • Induces calmness of the mind

    • The stresses of society cause strain on the nerves and savasana is the best antidote

Virabhadrāsana 3 (Warrior 3)

    1. Stand in Tadasana

    2. Move into Virabhadrasana 1 (Warrior 1)

    3. With arms overhead bend forward resting chest to the top of the front thigh

    4. Exhale and lift the back leg off the floor, allowing body to lean forward

    5. Stiffen leg on the grown and turn the hip of the floating leg down so back leg is parallel to the floor

    6. Keep the entire body parallel to the floor - imagine a person is pulling you apart from fingers to toes

    7. Stay for 5 - 7 breaths and return to Warrior 1

    • Conveys harmony, balance, poise, and power

    • Helps to contract and tone the abs

    • Recommended pose for runners as it provides vigor and agility

    • Helps you to stand firmly with soles of feet on the ground

    • Give agility to body and mind

Ardha Chandrāsana (Half Moon)

    1. Stand in Tadasana

    2. Move into Utthita Trikonasana (Triangle Pose)

    3. With arms out wide bend forward resting forward hand on the ground and bend the front knee

    4. Exhale and lift the back leg off the floor, point toes upward allowing body to lean forward

    5. Place back hand on the hip of floating leg and turn chest upwards - keep the shoulder up

    6. Stay for 5 - 7 breaths and return to Triangle Pose

    • Tones lower region of the back and spine

    • Strengthens the knees

Prasārita Pādōttānāsana 1 (Straddle Forward Fold)

    1. Start in Tadasana

    2. Place hands on hips and step feet 4 - 5 feet apart

    3. Tighten quads by drawing knees upwards

    4. Place hands on the floor

    5. Inhale to lift gaze and keep back flat

    6. Exhale hinge forward until crown of head is pointing towards the ground

    7. All weight remains in the legs

    8. Stay for 5 - 8 breaths

    • Develops Hamstrings and muscles of the abductors

    • Increases digestion

    • Allows for revitalization and energy

    • Helps change perspective