 |
|
|
|
Information provided in www.yogainasia.com is solely for educational purposes only and should not and can not be used as a substitute for a consultation or visit with your family physician or other health care provider. Please read this important legal information.
Copyright © 2007.
All Rights Reserved.
|
|
 |
|
 |
|
|
|
BASIC STANDING POSES FOUNDATION FROM THE LEGS |
|
|
| |
|
|
|
|
|
Standing Poses are the best basic poses to begin our practice with, as they
bring us into contact with our connection to the Earth. The intelligence of
the feet How the feet are working brings intelligence up through the
legs and pelvis allowing the upper body its greatest freedom to open. When
we feel confident and strong in our feet and legs, our foundation, the spine
can lengthen more freely, the chest can open, and we feel like an open
blossom nourished by its roots. Through the practice of Standing Poses,
we begin the process of integrating the physical body with the subtle
emotional, mental and spiritual body. Emotionally we feel calm and
grounded, mentally we are sharpening our awareness, and spiritually we
are experiencing inner connectedness, and peace. Alignment of the feet
and legs, especially the ankle and knee joints, is utmost for the seed of
awareness to grow.
|
|
|
|
 1.) TADASANA
The Mountain Pose begins with the awareness
of the feet. How the weight is spread wide throughout
the whole foot. Bring the feet together until the mound of
the big toes touch. Feel the weight in a tripod base
Mound of big toe / Mound of little toe / and the heel.
Widen the toes apart. Lift the inner arches of the feet
this brings awareness all the way up the legs. Slightly
tuck the pelvis, so that the pubic bone moves forward.
Lift the front and back waist evenly. Allow the shoulders
and arms to drop freely. Create a small backbend from
the sternum and collarbone. Allow the inner shoulders
to soften down from the ears. Bring the hands together into Namaste
prayer position. Practice Stillness and Connectedness. Hold for 10 - 20
deep breaths. |
| |
| |
 2.) VRKSASANA
The Tree Pose Start from Tadasana, and then
with a deep inhalation, bring the right foot up to press
into inner thigh of the left leg. Immediately energize and
press the right foot into inner left thigh, and equally
press (harden) inner left thigh into the right heel contact.
This way there is stability, equal pressure from heel to
inner thigh and from inner thigh to heel. Focus on the
(right) standing foot the tripod base of the foot. Stay
with the awareness in the standing foot. If wobbling
occurs, practice with a wall behind for support and
slowly move away from the wall. Bring the hands
together into prayer position (Namaste). Keeping the eyes soft, focus
on a point in front of you and from time to time, change the focal point
so that the eyes do not become too hard. Practice Stillness and
unwavering Stability. Hold for 10 20 deep breaths / Release bent leg
back to Tadasana on exhalation / Repeat other side. |
| |
 3.) TRIKONASANA
Triangle Pose
Stand in an equilateral triangle forward
(right) foot at 90 degrees pointing in line with
the parallel lines of the yoga mat. Back (left)
foot should be turned in at 45 degrees. The
distance between the feet is the length of
your leg; therefore it is an equilateral triangle.
The right knee must be pointing in the same
direction as right foot with tremendous energy
in lifting the kneecap. The left knee is slightly turned in to be in line
exactly with the left foot. In the Iyengar tradition, much awareness must
be brought to the knees and ankles in harmonious alignment. On
inhale, lift both arms, and on deep exhalation breath, shift the pelvis to
the back foot (left) direction, and move the right leg femur head deeply
into the back of the hip socket to allow the hips to open. Keep the
underneath (right) waist long and stretching out through the arm so
that both sides of the torso are equally lengthening. Let the right hand
rest on a block, or floor and lift the left hand energizing straight up. |
| |
 4.) VIRABHADRASANA II
Warrior Pose
Stand with the feet about 4- 5 feet apart.
Similar to Trikonasana, place the right foot at
90 degrees pointing in line with the parallel
lines of the yoga mat. Back foot (left) should
be turned in at 45 degrees. With a deep
exhalation, bend the right knee until the right
thigh is parallel to the floor and the shinbone
is perpendicular, so forward (right) leg reaches a right angle. Take care
that the right knee is bent directly over the foot, and not leaning inward
at all. The challenge is to keep the weight evenly in both feet, as the weight will tend to shift over the forward (right) foot. Bring more
awareness into the back (left) foot, and keep the weight equally placed
in both feet. Elevating the chest, lift the arms straight out from the
shoulders and look over the forward (right) hand. Both thighs are
externally rotating which allows the hip joints to open. Keep the legs
grounded, and the upper body including the pelvis light and lifting up
out of the legs. Practice Determination. Hold for 10 20 deep breaths /
Straighten forward knee to come up on inhalation / Repeat other side. |
| |
 5.) VIRABHADRASANA I
Warrior Pose Stand in the middle of
the mat with feet 3 - 4 feet apart. Turn the right foot parallel to the mat
pointing forward, and turn the back (left) foot in about 60 degrees. In
this variation of Warrior Pose, the hips, knees,
and ankles are all in parallel lines. Hold your
hipbones as you turn to face the right leg. On
inhalation, lift both arms overhead so that the
ears are in line with the arms. On exhalation,
bend the right knee into 90 degrees. To protect
the lower back from over-arching, soften the
lower ribs into the body, soften the waist, and
lead forward from the pubic bone. Create a small
backbend at the top of the spine, lifting up from the collarbone.
Energize the arms up to vertical and slowly lift the head up to gaze up
between the palms facing each other, or closed palms, if possible.
Keep awareness in the back (left) leg and take care that the back knee
is not bending even slightly. Practice Willpower. Hold for 10 20 deep
breaths / Straighten forward knee to come up on inhalation / Repeat
other side. |
| |
 6.) PARVSVOTTANASANA
Intense Side Stretch Similar to
Virabhadrasana I, Stand in the middle of the mat with feet 3 - 4 feet
apart. Turn the right foot parallel to the mat pointing forward, and turn
the back (left) foot in about 60 degrees. Place 2
blocks on either side of the forward foot. Hold
the hipbones as you turn the pelvis to be
squared off facing the forward leg. Hips, Knees
and feet should all be parallel. On exhalation
breath, bend at the hip joints at the same time
lengthening both sides of the torso and stretch
the arms overhead and then reaching out to rest on toward the sky.
Look forward at first and sense the place where the inner shoulders
are dropping down from the ears so that the neck is long. Once the
underneath neck is lengthened, then turn the head up to gaze up at the
left hand. Practice Confidence. Hold for 10 20 deep breaths / Lift
upper body back to vertical on inhalation / Repeat other side.
the blocks. Before going deeper into the forward bend, bring attention
to the hipbones so that they are equidistant from the floor. Release the
weight of the head, chest and belly as you move deeper into the
forward bend. Hold for 10 20 deep breaths / Practice Patience and
Letting Go / Lift arms overhead and lengthen the whole spine as you
come up to vertical on inhalation. / Repeat other side. |
| |
 7.) ADHO MUKA SVANASANA
Downward Facing Dog Pose Start
kneeling in the middle of your mat in Cat
Pose. Spread wide the fingers and keep
the elbows very straight. Use a belt just
below the elbow creases for support to
keep the elbows from bending or hyperextending.
The elbow creases should be facing each other. Tuck under
the toes of the feet, and with Exhalation breath, straighten the legs and
lift the weight of the pelvis. Stretch the whole Spine vertically up, Lift
the tailbone, stretch open the backs of both knees. Try to bring the heels all the way down to the mat. If the heels are not yet in contact
with the mat, bring another folded mat under the heels, so that the
heels can have contact down into the folded mat. Send deep
exhalation breaths through the backs of the legs. Relax the neck, eyes,
and soft tissue of the face, letting go of the weight of the head.
Remember to soften the inner shoulders away from the ears so that
the neck is free. Hold for 10 20 deep breaths / Practice Endurance.
Coming out of Dog Pose, bend both knees and curl into fetal position
(ChildPose). Relax the shoulders, elbows and wrists as well as all the
effort in the legs. |
| |
 8.) UTTANASANA
Intense Stretch (Forward
Bend) Begin in Tadasana Bring awareness again
to the feet with the weight spread wide through out the whole foot.
Practice the tripod base in both feet and keep the kneecaps very
actively lifting. Sweep the arms overhead and hinge forward from the
hipjoints, lengthening the whole Spine as you descend over the legs
toward the floor. If possible, rest the fingers on the floor, or use 2
blocks underneath the fingers.
Try to hold the head up and stretch the spine; then move the hips a
little forward toward the head so that backs of legs are perpendicular to
the floor. Deepen the pose as you deepen the exhalation breath.
Finally, exhale deeply moving the trunk closer to the legs and rest the
head on the knees. After a few more deep breaths, lift the head up and
then stretch the arms up overhead to come up to Tadasana. |
| |
 |
Ann Barros is a senior Iyengar yoga instructor with over 29
years teaching experience, including 5 years at UCSC, and over
40 successful Yoga In Bali tours. She has led workshops both
domestically in California and Colorado, and internationally in
Singapore, Jamaica, Greece, Mexico, Jakarta, as well as her
beloved Bali, which has become her second home. Ann first
studied with BKS Iyengar in India in 1976 who personally guided
her into curing her own scoliosis. She is certified by the Iyengar
Yoga Institute of S.F.since 1980, and later that year after
studying again in India, first came to Bali. She continues her
advanced practice inspired by long-term study with Ramanand
Patel since 1977. Ann's teaching approach is compassionate, yet challenging, with emphasis
on precise and careful alignment of the joints for the greatest freedom: strength and flexibility,
balance in the body, quieting of the mind, and a soaring of the spirit.
|
|
|
|
|
|
