The Primary Series : Sitting Postures

XIV PASCHIMOTTANASANA A-C • INTENSE WEST

STRETCH OR SITTING FORWARD BEND

Paschima=west Uttana=intense stretch

A 1. Inhale, arms up, look up to thumbs.

2. Exhale, bend forward, hold onto big toes with middle and index fingers.

3. Inhale, head up, straighten spine, lift chest and look toward 3rd eye.

4. Exhale, bend forward, pulling elbows out to sides to help bring chest to

thighs, then nose to knees. (In A, B, and C pull shoulder blades back down

the spine as the arms stretch forward to create oppositional pull.)

Drishti: nose.

Hold for 5-8 breaths.

Modified posture: hands to ankles or shins, look up, spine straight.

B 1. Inhale, head up, look up between eyebrows, lengthen spine, this time hold

around sides of feet.

2. Exhale, bend forward, go a little deeper into the posture and bring chin to

knees, elbows should be above the ground out to the side, not touching the

floor, feet flexed.

Drishti: nose.

Hold for 5-8 breaths..

C 1. Inhale, head up, look up, lengthen spine, this time clasp hands all the way

around feet.

2. Exhale into a forward bend.

Drishti: nose.

Hold for 5-8 breaths.

VINYASA TO SITTING

Comments

Jana Victoria said…
Great explanation! thank you very much for sharing!
April 2, 2009 at 9:36 PM
free yoga said…
Great post thanks for the info.
August 23, 2009 at 11:31 AM
Post a Comment

Popular posts from this blog

Asanas

Image
Asana is not a particular posture, but a state. Within the word asana itself are the connotations of strength and firmness, as well as the connotations of pleasantness and comfort. This is the balance we are trying to achieve, strength and flexibility, not only in the physical postures, but also in our mental state. Take The Ambition Out Of It Everybody is unique and their progression in yoga is going to look differently than the person next to them. It is important to allow the asanas to arise out of an internal place rather than some externally imposed idea of what the posture should look like. As long as you are working at your peak, combining breath, bandhas, and movement, and you are gaining that internal sense of stretching and strengthening, you are exactly where you needto be. In the beginning, the physical aspects of the postures will affect you the most. In time, and as you progress, you will become more aware of the flow of prana, life force, moving through your
Read more

The Primary Series : Standing Asanas

Image
XII VIRABHADRASANA A-B • WARRIOR Vira=hero A From downward dog, Adho Mukha Svanasana 1. Inhale, step right foot forward between hands, bend right knee to 90 degrees, square the hips, press back heel and outside of foot into floor, as you lift arms up over head, palms together, gaze upward and really emphasize mula bandha. Drishti: thumbs. Hold for 5-8 breaths. 2. Inhale, straighten right leg, come up and turn around to other side, bend left knee, arms up over head. Virabhdrasana A, left side 5-8 breaths. B 9. Inhale, keep the trunk straight, a feeling of being pulled from four directions, revolve hips open to right, arms out to sides looking over middle finger of left hand. Bend left knee, tuck pelvis, lift chest. Press back heel and outside of back foot into floor. Drishti: tip of middle finger. Hold for 5-8 breaths. 10. Inhale, come up, straighten legs, revolve around to other side, bend right knee over right ankle, Virabhadrasana B, right sid
Read more

The History of Ashtanga Yoga

Image
Twenty years ago Ashtanga yoga was very much a fringe activity. Our small, dedicated group of students in Encinitas, California were mostly young, hippie typeswith little money and few material possessions. We did have one precious thing – Ashtanga practice, which we all knew was very powerful and deeply transformative. Practicing together created a unique and magical bond, a real sense of family. Over the years the Ashtanga family has grown considerably throughout the world and I’ve had the opportunity to share the practice with many wonderful people as both a student and teacher. In Austin, Texas I met Larry Schultz 15 years ago when he was just beginning his Ashtanga practice with my teacher, Pattabhi Jois. Even though the practice was very challenging for him, Larry approached it with great enthusiasm, optimism, and gratitude. He, like so many others, recognized immediately that this was exactly what he had been looking for and was very excited by both the practice and the people i
Read more