Props for Yoga

A Guide to Iyengar Yoga Practice with Props

Volume II: Sitting Āsanas and Forward Extensions

Eyal Shifroni, Ph.D.

Co-Author: Michael Sela

Based on the teachings of

Yogacharya B.K.S. Iyengar, Geeta S. Iyengar and Prashant S. Iyengar
at the Ramamani Iyengar Memorial Yoga Institute (RIMYI), Pune, India.
Photography Aviv Naveh and book team
Text Editing Pauline Schloesser
Models Ravit Moar, Eleanor Jacobovitz, Anat Rachmel, Michael Sela & Eyal
Shifroni
Graphic Design Aviv Gros-Allon, ViV design
Props Illustrations Kym Ben-Yaakov

No part of this publication may be reproduced, stored in a retrieval system, or

transmitted in any form or by any means, electronic, mechanical,
photocopying, recording, scanning, or otherwise, without the prior written
permission of the author.
Copyright © 2015 by Eyal Shifroni

The author of this book is not a physician and the instructions, procedures,
and suggestion in this guide are not intended as a substitute for the medical
advice of a trained health professional. All matters regarding your health
require medical supervision. Consult your physician before adopting the
procedures suggested in this guide, as well as about any condition that may
require diagnosis or medical attention. The author and the publisher disclaim
any liability arising directly or indirectly from the use of this guide.
All rights reserved © 2015

ISBN 978-965-92519-1-9
Acknowledgments and Gratitude

1918 - 2014
The source of all the knowledge presented in this guide is my Guru,
Yogācharya B.K.S Iyengar, the founder of the Iyengar Yoga method. The use
of props in yoga practice was introduced by Mr. Iyengar (Guruji). The
various apparatus which he invented and adapted over the years were created
to enrich practice and to enable every person to benefit from the gift of Yoga.
It is already more than a year since Guruji has left us, nevertheless, every
day, when I return to my practice mat, I remember him with great
appreciation, gratitude and Love, and I thank him from the bottom of my
heart for the precious gift of Yoga he had given to us. I feel that when I
practice he still lives inside of me, and his voice echoing in my head, calling
me to improve my practice, to be more attentive, to dive deeper to the heart
of any āsana without any compromise. I feel that as long we continue to
practice seriously, as he taught us, he will continue to live in our hearts. I
wish to express my deep admiration and gratitude to Guruji, not only as my
personal teacher, but also for making yoga accessible to millions worldwide.

I wish to thank Prashant and Geeta Iyengar for their guidance and inspiration
in their teaching in RIMYI1.

I have been very fortunate to have come across many inspiring teachers who
have shared their deep knowledge with me and who have shed light on Yoga
in general and on the use of props in particular. They are too many to list
their names here. However, I am indebted to each and every one of them and
wish to express my deep gratitude to them all. I have done my best to convey
to you readers, the rich knowledge transmitted to me by all these talented and
knowledgeable teachers – if, however, my presentation includes mistakes,
then I am the one to be blamed, not the teachers I have learnt from!

This Guide owes its conception and delivery to my friend and colleague,
Michael Sela, who helped conceive it and formulate its structure. Michael
went through the text over and over again and contributed substantially to its
clarity and flow. I wish to express deep appreciation for his collaboration on
this project.

I wish to thank Pauline Schloesser, Ph.D., from Alcove Yoga at Houston,

Texas (http://alcoveyoga.com/) for contributing many important ideas and
clarifications; she did a wonderful job in improving the style of my writing to
make it more fluent and clear.

Thanks to all the teachers at the Iyengar Yoga Zichron-Ya’acov center who
contributed many beneficial ideas and feedbacks; special thanks go to Ravit
Moar, Anat Rachmel and Eleanor Jacobovitz for spending so many hours
modeling for the photos in this guide. As yoga teachers your contribution
goes much beyond mere modeling – you gave many insights and ideas that
improved the contents of this guide.

I extend many thanks to my students, who helped testing and developing new
ideas of using props during classes and workshops. Their willingness to try
out these ideas and their enthusiastic feedback encouraged me to write this
guide.

And, last but not least, thanks to my wife, Hagit, for her continuous love and
support which made this guide (and many other things) possible.

Eyal, September, 2015

1 Ramāmaņi Iyengar Memorial Yoga Institute – the home and teaching site of the
Iyengars in Pune, India.
Table of Contents
Acknowledgments and Gratitude
Introduction
About the Use of Props
About this Guide
The Structure of the Guide
How to Use this Guide

Chapter 2: Centering Down - Sitting Poses (Upaviștha

Sthiti)

Chapter 3: Surrendering to Mother Earth - Forward

Extensions (Paśchima Pratana Sthiti)

Appendix 2.1 Practice sequences

1. A Short Sequence for Beginners
2. A Sequence with a long belt
3. Long stays in sitting & forward extensions
4. Forward bends for beginners
5. Forward bends & Twists – an advanced sequence

Index 1: Listing by Prop type, Asana and Variation

Index 2: Listing by Asana names

Detailed Contents of Chapter 2: Centering Down - Sitting
Poses
(Upaviștha Sthiti)

About Sitting Poses The Three Diaphragms

Dandāsana
About Dandāsana
1: Avoiding rounded back: Sitting on a raised plane
2: Making the spine Concave: Holding a belt
3: Bracing the legs: Belt from heels to sacrum
4: Opening the backs of the legs: Heels on block
5: Activating the feet: Feet against wall
6: Turning the thighs in: Block between thighs
7: Stabilizing the legs : Tying belts around legs

Baddha Koņāsana
About Baddha Koņāsana and Upaviștha Koņāsana
Maintaining the Length of the Trunk
1: Lifting the pelvis to descend the knees: Sitting on a height
Moving the Heels closer to the Pelvis
2: Moving the heels to the pelvis: Bracing the shins and the thighs
3: Moving the pelvis to the heels: Supporting the palms with blocks
Increasing the opening of the thighs
4: Opening the thighs: Using belts behind the knees
5: Supporting the knees: Bracing the pelvis and the knees
6: Further opening of the groins: Block between soles
Restorative Baddha Koņāsana
7: Supporting the back: Using a chair
8: Opening the chest: Using a wall rope
Advancing in the Pose
9: Preparing for Kandasana: Raising the feet
Upaviștha Koņāsana
1: Stabilizing the back: Holding belts
2: Stabilizing the legs: Bracing the pelvis and legs
3: Further opening of the inner legs: Feet against a wall
4: Opening the backs of the legs: Heels on blocks

Swastikāsana (Sukhāsana)
About Swastikāsana
Supporting the Buttocks
1: ’Standard’ Swastikāsana: Regular blanket support
Using the Palms to Extend the Trunk
2a: Supporting the palms on a folded blanket
2b: Supporting the palms on blocks
3: Supporting the shins with a blanket
4: Spreading the buttock bones: Sitting on a rolled mat
5: Arrangement for long sittings: Using a high support
6: Sensitizing the buttocks area: Sitting on a block
7: Bracing the legs
8: Compacting the base: Bracing the pelvis with a belt
9: Moving the sacrum in: Block between sacrum and wall
10: Stabilizing the base: Pulling the shins
Opening the Upper Body
11: Supporting the chest: A block between wall and back
12: Aligning the spine: Sitting against an external corner
13: Supporting the back: Using a hooked rope
14: Rolling the shoulders back: Crossed “shoulder jacket”
15: Stabilizing & resting the arms: Belt on elbows
16: Checking the upright alignment: A block on top of the head
17: Sensitizing the chest: A belt around the chest
18: Supporting the chin in Pranayama: Using a rolled belt

Vajrãsana
About Vajrãsana and Vīrāsana
1: Joining the ankles and knees: Using belts
2: Improving feet flexibility: Stretching the toes inward
3: Anchoring the roots of the legs: A belt from groins to ankles
 4: Doing the pose when the ankles are stiff: Adding support for the shins
5: Extending the ankles: Lifting the metatarsals

Vīrāsana
1: Spreading the calves from the thighs: Entering into Vīrāsana
2: Compacting the base: Strapping the legs
3: Compacting the base: Strapping the pelvis and knees
4: Supporting the hands in Vīrāsana: Bolster on thighs

Padmāsana
About Padmāsana
A Preparation Sequence for Padmāsana
1: Adho Mukha Swastikāsana
2: Baddha Koņāsana & Adho Mukha Baddha Koņāsana
3: Ardha Baddha Padmottānāsana
4: Akunchanāsana
5: Sitting Akunchanāsana
6: Akunchanāsana with chair supporting the leg
7: Standing Akunchanāsana
8: Supta Ardha Padmāsana (or Ardha Matsyāsana)
9: Matsyāsana (or Supta Padmāsana)
10: From Ardha Padmāsana to full Padmāsana

Detailed Contents of Chapter 3: Surrendering to Mother

Earth - Forward Extensions
(Paśchima Pratana Sthiti)

About the Forward Bends

Adho Mukha Vīrāsana

About Adho Mukha Vīrāsana
1: Anchoring the pelvis: Partner pulls back with a rope
2: Stretching forward: Anchoring the legs and palms on blocks
3: Stretching forward: Partner extends the trunk forward
 4: Overcoming stiffness in the ankles: Raising the shins
5: Stretching the sacral band: Keeping the knees together
6: Restorative Adho Mukha Vīrāsana: Supporting the body

Supta Pādāngușthāsana I
About Supta Pādāngușthāsana
1: Bones vs. Muscles: Basic usage of belt
2: Learning to keep the leg straight: Entering from Dandāsana
3: Activating the lifted leg: Bracing the body and the leg
4: Creating space in the lifted leg side: Hooking a belt from heel to groin
5: Creating space in the lifted legside: Partner pulls the leg
6: Supporting the leg at 90°: Using a wall corner

Supta Pādāngușhāsana II (lateral)

About Supta Pādāngușthāsana II
1: Stabilizing the pelvis: Holding a belt with two hands
2: Activating the leg: Bracing the body and the leg
3: Creating space in the pelvis: Hooking a belt from heel to groin
4: Creating space in the stretched leg side: Partner pulls the leg
5: Moving the femur head into the hip joint: Side foot against wall
6: Moving the femur head into the hip joint: Partner pulls the buttock
7: Restorative Supta Pādāngușthāsana II: Supporting the outer thigh

Paschimottānāsana
About Paschimottānāsana
Activating the Legs
1: Activating the legs: Block between the thighs
2: Activating the feet: Block against the soles
3: Compacting the legs: Using belts
4: Opening the sides: Belt around feet
5: Opening the backs of the legs: Heels on block
6: Anchoring the hands: Feet on inverted chair
7: Lifting the sides: Supporting the hips
Entering the pose with bent legs
8: Sliding back into the pose: Hands grasping hooks
9: Rolling the pelvis forward: Belt around pelvis and heels
 10: Rolling the pelvis forward: Two Belts around pelvis and heels
11: Anchoring the base: Partner pulls back and down
12: Bending deeper into the pose: Belt around thighs and back
Restorative Paschimottānāsana
13: Opening the sides of the body: Supporting the elbows with blocks
14: Relaxing the head: Forehead on chair
15: Relaxing the head: Forehead on bolster
16: Using gravity: Sitting on a chair
Using Wall Ropes
1: Ūrdhva Mukha Paschimottānāsana I: Using wall ropes
2: Ūrdhva Mukha Paschimottānāsana II: Using wall ropes
3: Ūrdhva Mukha Paschimottānāsana II: Helper presses down

Jānu Śīrșāsana
About Jānu Śīrșāsana
1: Turning sideways: Using a belt
2: Rolling the bent leg out: Using bolster against the heel
3: Rolling the bent leg out: Partner pulls the thigh back
4: Keeping the bent knee backward: Knee against wall
5: Keeping the bent knee backward: Bracing the right leg
6: A different way to enter the pose: Sliding the knee back
7: Folding into the pose: Start by bending the Dandāsana leg
8: Activating the straight leg: Foot against a block
9: Aligning the trunk: Rolled blanket on top thigh

Upaviștha Koņāsana
1: Stabilizing the base: Supporting the lower abdomen
2: Restorative bending forward: Supporting the trunk

Mālāsana
About Mālāsana
1: Preparation: Using chair
2: Preparation: Supporting the heels
3: Preparation: Sitting on a bolster
4: Preparation: Sacrum against the wall
5: Flexing the ankles: Holding a wall anchor
6: Preparation: Partner pushing the knees
7: Mālāsana I with a belt
Introduction
Yoga was revealed by the ancient sages as a way of spiritual realization and
transformation; it was transmitted to us by a succession of sages (rishis) and
Gurus. Texts like The Yoga Sutras of Patañjali, the Bhagavad Gita and the
Shiva Samhita define and describe the essence of yoga, the yogic state, and
yogic conduct. Many interpretations of these ancient texts have evolved over
the years, including several books by my own teacher, Yogācharya B.K.S.
Iyengar.

Yoga is not just a theory; it is a practical philosophy, a path to be travelled

with intention, action, sensitivity and dedication. Only by putting the sutras
into practice in our own lives can their full meaning and significance be
revealed to us. Mere theoretical study of the texts will not lead to
transformation and liberation. Mr. Iyengar’s brilliant contribution has been in
formulating ways in which the practice of āsana and Pranayama can be used
to transform our bodies and minds through self-reflection, seeking to achieve
the yogic state of knowing the eternal soul within.

Āsanas are not mere exercises; they enable us to study our bodies and minds
and to get acquainted with our limitations, tendencies and potentialities.
Iyengar has developed the practice of āsana to a level of art and science. In
his book The Tree of Yoga, he writes:

“Mahatma Gandhi did not practice all the aspects of yoga. He only
followed two of its principles – non-violence and truth, yet through these
two aspects of yoga, he mastered his own nature and gained
independence for India. If part of yama could make Mahatma Gandhi so
great, so pure, so honest and so divine, should it not be possible to take
another limb of yoga – āsana – and through it reach the highest level of
spiritual development? Many of you may say that performing āsana is a
physical discipline, but if you speak in this way without knowing the
 depth of āsana, you have already fallen from the grace of yoga.”1

In this book, he shows how all the eight limbs of Ashtānga Yoga can be
experienced through a deep practice and study of the third and fourth limbs
(āsana and Pranayama). Of course, practicing āsana as physical exercises has
its own merit; it may keep your body flexible, healthy and light, but if you do
not accompany your practice by observing and studying your mind, you will
miss the opportunity to develop your intelligence and to uplift your
consciousness (By ‘intelligence’ I do not refer merely to one’s IQ level but
rather to one’s ability to perceive one’s self and one’s surroundings without
biases; to act skillfully in the pursuit of good according to one’s own values
and sense of truth).

Looking at āsana practice in light of B.K.S. Iyengar’s teachings, we can

understand the role of yoga props in his method. It is because such props – a
wide range of equipment and accessories that he invented to aid the practice –
allow people of all age groups and health conditions to enjoy the gifts of
yoga. Indeed, the introduction of props, together with B.K.S Iyengar’s
detailed instructions and thorough interpretation of ancient yoga texts have
enabled millions to realize his vision of “Yoga is for All”.

1 The Tree of Yoga in the chapter: The depth of asana

About the Use of Props

This is how Iyengar explains why he introduced props into his practice and
teaching:

“I was preoccupied trying various ways to improve and perfect my own

practice. I used to pick up stones and bricks lying on the roads and used
them as ‘supports’ and ‘weight bearers’ to make progress in my mastery
of asana…

Props help to perform the asanas with ease… The student understands
and learns asana faster on props as the brain remains passive. Through
passive brain one learns to be alert in body and mind. Props are guides
to self-learning1. They help accurately without mistakes.” (In 70
Glorious years of Yogacharya B.K.S.. Iyengar, page 391)

Christian Pisano adds to that:

“Props thus allow us to unfold the space of an asana and acquaint us

with certain asanas that may otherwise be too difficult to practice.
Props create understanding of the correct gesture (mudra) and attitude
(bhava) of asana. Props let us stay longer in an asana, thus permitting
 deeper penetration of unexplored bodily regions.” 2

While props are an important characteristic of Iyengar Yoga, they should not
be confused with its essence. Props are means for achieving ends - such as
alignment, stability, precision, and prolonged stays in asanas.

The usage of props covered here is intended to direct awareness to different

aspects of the asanas and to different parts of the body, in order to deepen and
enhance the understanding of the asanas. At the same time, practitioners
should be careful not to develop dependency on props; rather, props should
be employed intelligently in pursuit of a mature and mindful practice of
asanas.

Iyengar continues his description:

“Now, talking of the pros and cons of using props, one of the criticisms
leveled against props is that one becomes habituated and lacks the will
to attempt doing independently. Is this the fault of props? Certainly not!
Props are to feel the asana. But I never say that they should be used on
a permanent basis. Props give the sense of direction. When sense of
direction sets in, I want my pupils to do the asanas independently sooner
or later… The props are meant to give a sense of direction, alignment
and understanding of the asana.”3

Ultimately the body and mind are also external props to help ‘the seer to
dwell in his own true splendor’ (Yoga Sutras of Patanjali, I.3), or as Pisano
expresses it:

“... Props can be regarded as an outer weave that points to the very
essence of the asana, in a purely subjective way. There will therefore
always be some swaying between using an external prop and using the
body itself as a prop. Ultimately, the body-mind is itself only an external
 prop.”4

To sum it up, props make it possible for every person to enhance his/her
Sadhana (study and discipline of yoga), regardless of physical limitations. By
using props adequately one can:

• Perform asanas which are difficult to perform independently

• Achieve and maintain correct alignment during the practice
• Stay longer and relax in challenging asanas, thus attaining their full benefit
• Study and investigate asanas on a deeper level
• Continue practice and improve one’s condition despite illness, injury, or
chronic condition

1 Highlighted by present author

2 The Hero’s Contemplation

3 Ibid.

4 Ibid.
About this Guide
This is the 2nd volume in a series about the use of props in Iyengar Yoga
practice. The series is the fruit of my 35 years of Yoga Sãdhanã. In the course
of these rewarding years of daily practice and study, every day brings with it
a new feeling, a new observation, a new insight. This book has evolved from
this continuous journey of practice and study, be it in my own studio; at
RIMYI, under B.K.S Iyengar, Geeta and Prashant; in countless workshops
that I took or gave in Israel and around the world; and last but not least –
from the daily work with teachers and students at my own Iyengar Yoga
Center in Israel.

Often, when preparing a class or a workshop, I search for new ways of

highlighting the principles of āsana practice using props. I believe that many
of my colleagues share a similar need. Props for Yoga is my modest attempt
to address this need.

Since the original publication of Light on Yoga, the book which laid the
foundation of the ‘Iyengar Method’, many books have been written in an
attempt to elaborate and explain the wealth of knowledge embedded in that
fundamental and by now classic text. The most prominent one is the beautiful
book by B.K.S. Iyengar himself: Yoga – the Path to Holistic Health. Geeta’s
book: A Gem for Women and her booklets: Yoga in Action, Preliminary and
Intermediate-I courses are important additions to that body of knowledge.
Other books like Yoga the Iyengar Way by Silva, Mira & Shyam Mehta
further clarify and specify the method. Most of these books, however, are
intended for the general public, and cover mostly the basic usage of props.
There are also several books showing the use of props specifically for Yoga
Therapy. The present guide is intended primarily for teachers and
experienced practitioners of the Iyengar method. It presents and explores a
much greater variety of ways to use props. While some of the variations may
be well known, many others are new and innovative ways that have not yet
been documented.

My first book, A Chair for Yoga, focused on the use of a single prop in the
practice of a wide variety of āsana. In contrast, each volume of the Props for
Yoga series focuses on one family of āsana (or two) but utilizes a variety of
prop types. I purposefully limit the discussion to the simple, most commonly
available props such as blocks, belts, blankets, walls, bolsters, ropes, etc.

The present book is the second in the series. Volume I focused on standing
āsana, while this volume contains two chapters: Chapter 2 - covers Sitting
poses and Chapter 3 - Forward extensions. Future volumes will focus on
other families of āsana and will include additional practice sequences of
various lengths and levels. These sequences demonstrate how to use specific
props for a complete practice session. This Volume contains five such
sequences (see Appendix 2.1).
The Structure of the Guide
Each chapter in this guide begins with a short introduction followed by a
number of representative āsanas. For each āsana a number of variations with
different props are offered. Each variation is presented in the following order:

a. Props in use
b. Short introduction
c. Step-by-Step Instructions
d. Effects of practicing this variation
e. Tips – special points to observe in this variation
f. Applicability – in what other asanas the prop can be used in this way

The Step-by-Step Instructions (part c), illustrated by many photos, provide

the technical information needed in order to position the body and use the
props. The Effects section explains why the specific variation is given. It tells
what we can learn from using the prop in the specified manner or how it
might help us avoid common mistakes in alignment. The Tips section gives
some clues regarding physical as well as mental actions you should do while
staying in the asana in order to get the desired effect.

Note: Āsana practice works on many levels. Our presentation refers mostly to the
seen and explicit level, the anamayakośa (the structural, anatomic body).
However āsana also affect the more internal kośas including the organic-
physiological sheath (pranamayakośa) and the psychological sheath
(monomayakośa).This text, being a practical guide, focuses on the technical
aspects of the practice. This does not mean that the deeper effects of the
practice are less important. We leave it for you – the reader - to pursue and
experiment on your own to experience these internal effects.
How to Use this Guide

Keep the following in mind when using this guide:

• This guide is not a substitute for learning with a certified Iyengar Yoga
teacher. The subtleties of the instructions in the Iyengar method cannot
adequately be captured in a book. So, while it can help you study and
explore the asanas, please remember that no guide can observe you and
correct the mistakes you may perform while doing a variation.

• Work by comparison and analysis: Do the pose several times with and
without the props. Observe your sensations when doing the pose with the
prop and then try to recreate those sensations without the prop. Do not use
the props habitually, but rather use them for learning in a creative and
innovative way; study and compare the effects to enhance your
understanding. Do not develop dependency on props; rather, employ them
mindfully. Always remain fresh and alert!

• The possibilities are virtually endless; use your imagination and creativity
to find new ways of using props.

You should also note the following:

1. For the sake of clarity, each variation we present focuses on the use of a
single prop, or on one specific way to work on an asana. However, some
of the variations can be practiced in combination or in sequence. To avoid
confusion, we do not show such combinations, but rather encourage you
to try it on your own.

2. To facilitate quick access to the material in the guide use the detailed
 Index and the Table of Contents. The Index contains references to the
variations according to the prop used and the asana taken – this is helpful
if you wish to see all the variations that use a certain prop.

3. When working in pairs, it is recommended to work with a partner of the

same gender and, as much as possible, of the same size and flexibility.
Always be watchful and prudent when helping other people.

4. Certain variations refer to plates in Light on Yoga. Those are marked by

the symbol LOY followed by the plate number. For example “LOY Pl.
100” refers to plate number 100 in Light on Yoga.

5. The guide shows only a sample of what can be done with props. In
particular, the number of variations using a chair is limited. For extensive
use of chairs in Iyengar Yoga practice, please refer to A Chair for Yoga –
A complete guide to Iyengar Yoga practice with a chair, by the same
author.
CAUTION Users of this guide must have a solid foundation in yoga practice,
preferably obtained through regular classes with a certified Iyengar
Yoga teacher. Some of the variations shown in this guide are advanced
and should not be attempted without guidance and supervision. The
author takes no responsibility for any injury or damage that may occur
due to improper use of the material presented.
Enjoy your practice!
If you have any comments or feedback…I’d love to hear it.
Please write to me at:
[email protected]
Chapter 2
Centering Down - Sitting Poses
About Sitting Poses
(11) “He should sit in a clean place, his firm seat neither too high nor too
low, covered with sacred grass, a deerskin and a cloth, one over the other.”

(13) “Holding the body, head and neck erect and still, looking fixedly at the
tip of his nose, without looking around.”

The Bhagavad Gita, Ch. 6 (from Radhakrishnan)

These famous slokas from the Bhagavad Gita describe how a Yogi should sit.
Indeed, sitting is fundamental for yoga practice; we sit for meditation, we sit
for practicing Pranayama and we sit for chanting OM at the beginning of
every Yoga class to prepare mentally for the practice and study. Sitting
āsanas allow for long stays with stability, balance and evenness. They help
develop correct alignment, extension and openness as well as concentration
and mindfulness.

The root of the word āsana in Sanskrit, as, means ‘sitting’ - so, in a sense, we
should do all the other āsanas – standing poses, forward bends, backward
bends, twists and so on - with the qualities of stability, comfort and balance
that are characteristic of sitting.

Sitting is like coming home; returning to ourselves; when we sit properly, not
only the body sits, but also the mind joins in and sits with the body. With our
center of gravity closer to Mother Earth we become stable and quiet. In this
relaxed, neutral state we can observe our tendencies: face our impatience,
boredom, restlessness, agitation, etc. We can also follow our breath and just
enjoy being in the ‘here and now’, savoring the present (gift) of being present
at the present moment.

In The Hero’s Contemplation, Pisano writes:

 “The organs of action (arms and legs) are conditioned to ensure
survival. In sitting āsana, the legs are reposed in different ways and
learn to become quiet and free from the desire for movement linked to
defense, aggression or escape”.” 1

This quote is equally true for the other organs of action (speech, elimination
and reproduction organs) which are also become quiet in sitting.

The Three Diaphragms

Proper alignment in sitting means that if we drop an imaginary plumb from
the crown of the head its line will go straight down through the center of the
chest to the center of the perineum. In any sitting pose we have to be aware to
the positioning of the three diaphragms: the pelvic diaphragm (or pelvic
floor), the thoracic (or respiratory) diaphragm and the cervical (or vocal)
diaphragm (which is referred anatomically as the thoracic inlet). These
diaphragms form the base of the three main spaces, or cavities of the body:
the abdomen, the chest and the throat. The thoracic diaphragm (which is
often just called ‘the diaphragm’) separates the thoracic cavity containing the
heart and lungs, from the abdominal cavity and performs an important
function in respiration. The vocal diaphragm separates the thoracic cavity
from the cervical region and performs an important function in voice
generation through the vocal cords. In all sitting poses these three diaphragms
should be vertically aligned over each other and be soft, wide and released.
We should sit in a way that expands those three cavities. The various
supports used in the Iyengar method are meant to help us achieve this.

To ensure left to right alignment we should sit evenly on the two buttock
bones (the ischial tuberosity) and extend evenly both sides, from the pelvis
extremities up to the armpits. To ensure front to back alignment we should sit
on the heads of the buttock bones and lift both the sacrum and the pubic
plates and keep them vertical and parallel to each other.
A proper base allows the abdomen and lungs to lengthen, widen and soften.
The respiratory diaphragm can then move freely and breathing becomes
rhythmical and smooth. Correct sitting will bring about a sense of symmetry,
stability, harmony and poise.

Correct sitting requires flexibility in the joints of the legs (ankles, knees and
hips) and a strong and stable spine. When there is tightness in these places, it
is difficult to lift the spine. People with short hamstrings and stiff back groins
will find it impossible to sit correctly on the floor. These people must sit on a
higher support in order to sit erect. You will need to raise your seat if you sit
on the back of the buttock bones and you cannot lift the spine from the
sacrum.

For many people, achieving comfort in sitting āsana is more challenging than
performing standing āsana. When we stand we can use our feet and legs to
align the pelvic area and to lift the trunk from the pelvic floor. But when we
sit the legs cannot be used in the same way. The actions we need to do in
order to extend and stabilize the spine are subtler and more intricate. We need
to activate deeper layers of our torso muscles. This is developed as we mature
in our practice. However, even beginners can sit for a few minutes; over time
– as flexibility, stability and strength are developed, the duration of the sitting
can be naturally extended.

1 See page 258

Dandāsana
About Dandāsana

Dandāsana is the basis for the sitting and forward extensions, much like what
Tãdãsana is for the standing poses. This symmetrical, simple pose is a good
place to learn how to extend and activate the legs, to lift the trunk and to open
the chest while sitting.

We should always sit centered on the pointed tips of the buttock bones – if
we sit on the front edges of these bones, the lumbar spine tends to move
excessively forward (exaggerated lordosis); if we sit on the back edges of
these bones (as many beginners do), the lumbar spine is drawn too much
backward and cannot be lifted up.

CAUTIONS

If your spine has a tendency to sag or if you are experiencing a

severe attack of asthma, support your spine against a wall (see
photo 4, Variation 7 in page 11)
Dandāsana
Variation 1
Avoiding rounded back: Sitting on a raised plane

Effects
Raising the buttocks eases the tension of the hamstrings and makes it easier to keep
the lower back erect. The spine extends and creates space in the abdominal and the
thoracic cavities.

Props
folded blanket, block, bolster or chair. Optional: 2 additional blocks, wall hook and
rope

Different types of ‘under-the-buttocks’ support induce different effects. For

example, bolsters are soft, so the buttocks sink slightly into the seat and thus
receive some lateral support. Blocks are harder, so the buttock bones do not
sink and it is easier to extend the spine vertically up. In addition you can
sense exactly what part of the bone touches the seat. Choose the prop
according to the height you need and the effect you want to bring about. Feel
free to combine props; experiment and find out which prop enables a better
lift of the spine from its base. Remember that both the sacrum and pubic
bones should be lifted and held perpendicular to the floor.

Here are two examples for support, using a block and a chair
 Tips
Learn to balance your body weight on the two buttock bones: identify
which buttock feels lighter and release it further onto the seat until both
sides take an even load.

Learn to identify the sensation in your lower abdomen when the body
weight is distributed evenly between the two sides.

In order to extend the spine up and open the chest, you can use a rope

attached to the wall .

 CAUTIONS

To prevent slippage when sitting on a chair: 1. Use sticky mats

under the chair and on the seat, and 2. Support your feet against a
wall.

Tip If the palms do not reach comfortably the floor, place them on blocks

as in .

Effects
The hard surface creates a sharp sensation in the buttock bones. A chair gives a
more substantial sitting height and is useful when the back of the legs are tight
or when there is back pain due to compression in the lower back.

Effects
Pulling the rope helps to extend the spine; it is recommended for stiff people
and for those suffering from back pain.
Dandāsana
Variation 2
Making the spine Concave: Holding a belt

Effects
The legs extend against the resistance of the belt and become more active. Holding
and pulling the belt helps to move the shoulder blades and to make the thoracic
dorsal spine concave. These actions open the chest.

Props
belt

Loop a belt around the heels and hold it.

Pull the belt to open the chest and move the area between the shoulder
blades into the body. This is called: making the upper back (thoracic
dorsal spine) concave.
Dandāsana
Variation 3
Bracing the legs: Belt from heels to sacrum

Effects
The belt supports the sacrum and serves as an external framework to the pose. The
legs work against the resistance of the belt and become more active. This structure
enables the spine to extend with less effort and relaxes the lower abdomen. It makes
the pose quiet and relaxed.

Props
long belt

In Dandāsana the sacrum should move into the pelvis and towards the heels,
the legs should be active and the feet should open.

Loop a belt around the heels and the sacrum (long-legged people may
need a long belt).

Slightly bend the knees and tighten the belt .

Straighten the legs against the resistance of the belt .

Push the feet against the belt. Broaden the feet and open the skin of the
soles from inside out.
Tips
Imagine that the soles of the feet form a wall and move the sacrum towards
this wall.

If moving the sacrum in is difficult, spread your legs to pelvis width; this
broadening helps to move the sacrum in.
Dandāsana
Variation 4
Opening the backs of the legs: Heels on block

Effects
Pressing the heels down to the block activates the front muscles of the thighs and
stretches the backs of the legs. The hard surface of the block sharpens the sensation
of the heel bones.

Props
1-2 blocks

Sit in Dandāsana with the heels on a block.

Extend the Achilles tendons, open the feet and press the back bones of the

heels down against the block .

Pull the kneecaps toward the body and open the backs of the legs.

The same variation can be done while sitting on a block .

Tips
Imagine you have heavy weights on the thighs; learn to activate the
quadriceps without shortening them; tighten these muscles down into the
 bones in order to move the bones down.

Learn to keep the symmetry of the pose by equating the pressure of the
left buttock and heel to that of the right buttock and heel.

If the calf muscles drop too much down to the floor, then the knees are hyper-

extended . This is unhealthy for the knees.

If you cannot prevent the calf muscles from moving down, support them with

a rolled blanket to prevent unhealthy locking of the knees . Once the

calves are supported, contract the quadriceps and move the front thighs down
towards the floor.
Effects
The hard surface of the block sharpens the sensation of the buttock bones.
Dandāsana
Variation 5
Activating the feet: Feet against wall

Effects
Pressing the feet against resistance activates the inner feet and teaches how to
extend the inner legs.

Props
wall

This variation helps to activate the inner and the outer legs simultaneously.

Sit in Dandāsana with the feet against the wall and the knees slightly

bent .

Straighten the legs against the resistance of the wall. Open the feet and

press the heels and the toe mounds against the wall .

Option: Spreading the legs

Spreading the legs to pelvis width as in and helps to create width

in the pelvis and lower abdomen.

If a hook is available, use it to extend the trunk as in

Tips
When straightening the legs do not ‘slam’ the knees but rather expand the
space between the thighs and the shins. Stretch the calf muscle toward the
heels and the thigh muscles toward the hips.

Suck the kneecaps deeply into the knee.

Broaden the space between the big toe and the second toe; spread all the toes.

Press equally the outer edges of the feet, the big toe mounds and the heels.
Dandāsana
Variation 6
Turning the thighs in: Block between thighs

Effects
The inner rotation of the thighs broadens the pelvis and creates space in the lower
abdomen. The broadening of the buttock bones makes the pose more stable. The
block brings awareness to the inner thighs and clarifies the action of turning the
thighs in. It also helps to activate the outer thighs.

Props
block

Sit in Dandāsana and use both hands to turn each front thigh from

outside in .

Place a block between the inner thighs.

Keep turning the thighs inward; tighten the outer thighs to press against the

block .
Tips
Turn the thighs until the front edges of the inner thighs are touching the block.

Look at your legs and check that the midlines of the kneecaps and the front
thighs are facing the ceiling. The two kneecaps should look identical.

Press the legs down and check that the midlines of the back legs (the lines
connecting the buttock bones with the back of the heels) are resting firmly on
the floor.
Dandāsana
Variation 7
Stabilizing the legs: Tying belts around legs

Effects
This is a restorative variation of the pose. It can be very helpful in case of knee
problems and stiff hamstrings. If you suffer from pain or tightness in the hamstrings
or the back groins,it is recommended to start your practice by sitting in this pose
for several minutes. This softens the muscles, increases circulation and prepares for
more active work.

Props
rolled (thin) sticky mat, 6 belts, weights (optional)

This variation requires several belts and optionally weights; if you do not
have these at home, you may reduce the number of belts, or try it in your
yoga center.

Sit in Dandāsana. Loop three of the belts around the thighs and the
other three belts around the shins; place the belts in equal spacing with
buckles in alternate directions (to ensure even pressure) but do not tighten

them yet .

Roll a mat and insert it through the looped belts in between the legs. Hold
the rolled mat in between the middle of the inner thighs and tighten the

belts .
Optional stage:

Place weights (up to 50 Kgs. Or 110 pounds) on the thighs .

Note:
Be careful not to place metal weights on the knees.

Stay in the pose for 5 minutes or more.

Notes

For comfort you can lean on a wall (or hold a belt wrapped around the feet –
as in Variation 2 above.)

To further open the chest, support the back with a bolster and a plank .

After exiting the pose, stand up slowly and take a few steps. Feel the effect on
the legs and knees.
Baddha Koņāsana
About Baddha Koņāsana and Upaviștha Koņāsana

Baddha Koņāsana and Upaviștha Koņāsana are important poses for the
internal organs of the reproductive system for both women and men. They
create space in the pelvis and the lower abdomen and increase blood
circulation in these regions. For women these poses are highly recommended
during menstruation and pregnancy. Props can help develop the required
flexibility in the hips and the groins.

CAUTIONS

Do not practice this āsana if you have a displaced or prolapsed

uterus. If your knees are injured, do not practice this pose without
the guidance of an experienced teacher.
Maintaining the Length of the Trunk
Baddha Koņāsana
Variation 1
Lifting the pelvis to descend the knees: Sitting on a height

Effects
The hard surface of the block provides resistance to the buttocks; this helps to feel
whether the weight is or is not distributed evenly on the buttocks. It also helps to
extend the spine. Holding the feet draw them closer to the pelvis, to activate the
back and open the chest.

Props
block or bolster, belt (optional), 2 blankets (optional)

If when sitting in Baddha Koņāsana the knees are much higher than the
pelvis, then they cannot descend down and the back cannot extend up. In
this case one needs to raise the buttocks on some support. We show a
wooden block support here, but bolsters and blankets may also be used.

Place a block flat on the floor and sit on it in Baddha Koņāsana .

Hold the feet with both palms. If you do not reach the feet comfortably, use
a belt .

Using the feet as an anchor, flex your arms and move the chest forward
while rolling the shoulders back. Stay in the pose quietly for several
minutes.

Note: To enhance the stretching of the inner thighs, roll two blankets

and place them under the outer ankles . This support lifts the ankles
and shins and thus helps to open the groins and descend the thighs
further.
Tips

Learn the symmetry of this pose: observe the sensation in the two buttock
bones and check for evenness. Look at your thighs and knees and check their
symmetry.
Moving the Heels closer to the Pelvis
In Baddha Koņāsana, the heels should eventually touch the pelvis and the
knees should extend sideways and to the back.

Baddha Koņāsana
Variation 2
Moving the heels to the pelvis: Bracing the shins and the thighs

Effects
The belts improve the opening of the groins while allowing the legs to relax. This
variation creates widening of the lower abdomen, and hence it is particularly
recommended for women during menstruation and pregnancy (and is beneficial for
men, too).

Props
2 belts, blanket or block (optional)

Sit in Baddha Koņāsana (support the buttocks according to your

needs).

On each leg, loop a belt around the root of the thigh and the ankle. To ease
the belts’ adjustment, tie them such that their loose ends point upward.

Move the heels closer to the buttocks and tighten the belts to join each shin
with its respective thigh.
 Note: The belts can also be placed around the lower thighs, just above
the knees, as shown for Padmāsana on page 67. This helps to stabilize
the knees.

Applicability
Supta Baddha Koņāsana
Baddha Koņāsana
Variation 3
Moving the pelvis to the heels: Supporting the palms with blocks

Effects
This variation helps to extend the inner thighs and bring the pelvis forward.
Entering the pose this way also opens the groins and moves the thighs and the
knees further back.

Props
2 blocks, 3-folded blanket

Sit in Baddha Koņāsana on the narrow side of the folded blanket, such
that the heels touch the blanket. Initially the pelvis may be slightly away
from the heels.

Place a block on each side of the pelvis .

Push the blocks to lift the buttocks and move the pelvis forward; repeat this
a few times until the pelvis touches (or comes close to) the heels. At the

same time, keep the thighs rolling outward and backward .

Increasing the opening of the thighs
Baddha Koņāsana
Variation 4
Opening the thighs: Using belts behind the knees

Effects
Pulling the belts extends the inner groins and thighs; it also creates space at the
back of the knees.

Props
2 belts (or ropes), blanket or block (optional)

Take two belts and fold each in half.

Sit in Baddha Koņāsana with the folded belts inserted behind the knees.
Hold the belts with straight arms and pull them sideways to broaden the
inner groins and lengthen the inner thighs.

You can change the direction of the pull to get different effects. For
example, pulling the belts slightly backward rolls the thighs out and
creates more opening in the inner knees.

Note: Two helpers (if available) can pull the belts for you; this is very
pleasant as it allows the thighs to extend passively.
Tips

If you have pain in the knees, use a doubled rope or something thick instead
of the belts; this will create more space in the knee. In order to alleviate pain
in the inner knee, pull (or ask the helpers to pull) the front end of the rope
backward. This will create space in the inner knees.
Baddha Koņāsana
Variation 5
Supporting the knees: Bracing the pelvis and the knees

Effects
The belts draw the femur bones into the hip sockets and create compactness in the
pelvic girdle. This allows the opening of the groins and the extension of the spine.
Working against the resistance of the belts can help open the thighs.

Props
2 belts, blanket

Sit in Baddha Koņāsana on the mat or on a folded blanket.

Loop two belts and place them loosely around the pelvis.

Lower the belts down to the pelvis and position them around the knees, so

as to hold each knee with the opposite hip .

Slightly lift the knees and tighten the belts, then release the knees down to
stretch the belts.

Roll the thighs backward. Move the outer thighs into the pelvis and open
the inner thighs from the groins to the inner knees.

A partner can help by pulling the belts while sitting in front of the

practitioner and pressing his/her feet for stability .

Effects: The belts support the sacrum and ilium bones; this stabilizes the
pelvic girdle. This effect is intensified by the partner’s action.
Baddha Koņāsana
Variation 6
Further opening of the groins: Block between soles

Effects
The block helps to extend the thighs sideways and open the groins further; the
knees go wider and further back moving the femur heads deeper into the hip
sockets.

Props
block, blanket (optional)

Sit in Baddha Koņāsana on a folded blanket.

Separate the feet and place a block between the soles.

Press the heels against the block; move the inner thighs away from the
pelvis and roll them outward.
Restorative Baddha Koņāsana
Baddha Koņāsana
Variation 7
Supporting the back: Using a chair

Effects
Entering the pose in this way help to keep the spine long and to release the groins.
Once you are sitting, the chair supports the back and helps to maintain it erect and
stable without effort.

Props
chair, blanket, wall
 Place a chair against the wall. If needed, place a folded blanket on the
floor such that it extends slightly beyond the front edge of the chair.

Sit on the chair and bring your feet together .

Move the hips slightly forward and then lower them down toward the floor.
Move slowly, supporting the back by pushing the palms against the seat so
as to maintain the length of the trunk.

Finally, move the buttocks slightly back and sit on the blanket with the

back supported against the front edge of the seat .

Baddha Koņāsana
Variation 8
Opening the chest: Using a wall rope

Effects
The rope helps to open and lift the chest and to support the back.

Props
wall hook, rope (or belt), bolster + blanket (optional)

Sit in Baddha Koņāsana in front of a wall rope; align your center with
the hook.

Insert your head and chest into the loop of the rope and place the rope
against the bottom of the shoulder blades.

Move backward until the rope is stretched and supports the back .

If the hook is too high for your needs, raise your seat (shown in by
bolster and a folded blanket) and support the feet accordingly.
Advancing in the Pose
Baddha Koņāsana
Variation 9
Preparing for Kandāsana: Raising the feet

Effects
Raising the feet opens the inner thighs.

Props
bolster or a folded blanket, wall (optional)

This variation helps flexible people to open the groins and to extend the
adductor muscles further. It can serve as a preparation for Kandāsana (LOY,
Pl. 470).

Sit in Baddha Koņāsana on a mat. You may support the back against
the wall.

Lift the feet and place them on a bolster or a folded blanket.

Open the groins and lower the knees down.

Upaviștha Koņāsana
Upaviștha Koņāsana
Variation 1
Stabilizing the back: Holding belts

Effects
Pulling the belts activates the feet and legs. It also helps to hold the trunk upright
and open the chest.

Props
2 belts, blanket (optional)

CAUTIONS

To protect the hamstrings muscles, always open the knees

completely, extending them evenly on all sides. Do not allow the
thighs to lift off the floor.

Sit in Upaviștha Koņāsana on the mat or on a folded blanket.

Loop a belt around each foot. Pull the belts to lift the chest and move it
forward, while rolling the shoulders back and down.

Extend the legs against the pull of the belts; open the feet and press the
front thighs down.

You can also use the belts for Utthita Pārśva Upaviștha Koņāsana; to turn to
the right side:
Move the left hand forward and catch the belt of the right foot.

Turn to the right and catch the belt of the left foot behind the back .

Now pull the belts; with exhalation move the right hand further back and

turn more to the right side .

Upaviștha Koņāsana
Variation 2
Stabilizing the legs: Bracing the pelvis and legs

Effects
The belts draw the femur bones into the hip sockets and create compactness in that
area. The resistance of the belt helps to activate the legs and the feet.

Props
2 belts, blanket

Sit in Upaviștha Koņāsana on the mat or on a folded blanket.

Insert the head and trunk through the loops of two belts; lower the belts to
the pelvis. Place one belt on the right heel, so as to form a loop from that
heel to the left side of the pelvis. Form a similar loop from the left heel to
the right side of the pelvis.

Note: If your legs are long, you will need long belts.
 Slightly bend the knees and tighten the belts, then straighten the legs
against the resistance of the belts. Catch the belts.

Extend the legs, open the feet and press the front thighs down. The
midlines of the back legs should press the floor while the kneecaps and

toes face directly up .

Tighten the outer thighs and pull them toward the pelvis; release the inner
groins down to the floor and extend the inner thighs from the groins to the
heels.

A partner sitting in front of the practitioner can pull the belts symmetrically
to increase the effect while supporting the ankles of the practitioner using

his/her feet .

Effects: The pull intensifies the effects of this variation and helps to
stabilize the sacrum against the pelvis.

Note: Two practitioners sitting face to face with their feet touching can
help each other do this variation.
Upaviștha Koņāsana
Variation3
Further opening of the inner legs: Feet against the wall

Effects
The wall helps to activate and spread the legs further. The partner pushes the
sacrum into the pelvis. This creates a tremendous space in the pelvis.

Props
wall, optional: ropes attached to the upper wall hooks

Sit in Upaviștha Koņāsana facing the wall with your inner feet against
it.

Support yourself by placing the palms on the floor behind the buttocks, lift
the pelvis and move forward toward the wall, until there is a good stretch
of the inner groins and inner thighs.

If wall hooks are available, then you can hold two upper ropes to pull

yourself up .

A partner sitting behind you can push the sacrum into the pelvis .
Tips

Tip: Observe the inner space created in the pelvis and expand the breath there.
Upaviștha Koņāsana
Variation 4
Opening the backs of the legs: Heels on blocks

Effects
Lifting the heels allows the backs of the legs and knees to open and extend. The
thigh muscles are exercised and developed.

Props
2 blocks, Optional: blanket

This is similar to Variation 4 of Dandāsana.

Sit in Upaviștha Koņāsana on a mat or on a folded blanket.

Place a block under each heel. Extend the backs of the legs and Achilles
tendons while pressing the backs of the heels firmly onto the blocks.

Support the torso by pressing the palms on the floor. If the palms do not
reach the floor firmly, place the finger tips on the floor, or place a block
under each palm.

Open the backs of the knees, pull the kneecaps toward the hip joints, and
press the front thighs down.

Use the arms to lift and open the chest; roll the shoulders back and down,
and move the thoracic dorsal spine into the body.
Swastikāsana (Sukhāsana)
About Swastikāsana (Sukhāsana)

Swastikāsana (or Sukhāsana) is the main sitting pose for most people. It is a
good substitute for Padmāsana when the latter cannot be achieved. In
Swastikāsana, if the upright alignment of the torso cannot be achieved it is
necessary to raise the seat from the floor.

Note about the names: By Swastikāsana we refer to the pose in which the
legs are folded tightly and the outer edges of the feet are sharp. Sukhāsana
(‘the easy pose’) is when the legs and the feet are relaxed in an ‘easy’
position.

There are many ways in which props can be used to provide stability and
compactness, as well as for opening the chest and extending the trunk. We
start with variations that help to adjust the pelvic area and continue with
variations for the chest area. Most of the methods shown here are applicable
to other sitting poses, and some of them can be combined. As usual, we
encourage you to investigate and experiment with these options, and invent
some of your own. Study these variations, feel the effects the props have on
the pose, and then try to reconstruct the same effects without the props.

Supporting the Buttocks

We show here various ways to arrange the support of the buttocks.

CAUTIONS
If your knees are sensitive, support them with a rolled blanket (see
Variation 5).
Swastikāsana
Variation 1
‘Standard’ Swastikāsana: Regular blanket support

Props
blanket

To do the pose when the right leg is bent first:

Sit in Dandāsana on a folded blanket; place the blanket under the buttock
such that it also supports the upper back thighs.

Use your hands to turn the tops of the thighs from outside in. This broadens
the buttocks to create a wide base for the pose.

Fold the right leg, and then fold the left leg such that the shins are crossed
at their midpoints and the feet are under the knees.

Press your finger tips on the floor to lift the buttocks slightly; release the
groins and let the pelvis hang until it finds its vertical alignment. Slowly
lower the buttocks until the heads of the buttock bones meet the blanket.

Then place the palms on the knees and pull them back toward you, moving
the sacrum in at the same time. Start with straight arms, then bend the
elbows slightly and roll the backs of the arms (triceps) from outside in.
Draw the bottom tips of the shoulder blades into the back chest and the
inner shoulder blades toward the spine.

Stretch the spine vertically up; open the chest by rolling the shoulders back
and down while moving the shoulder blades in.

Now release the arms and place them on the thighs with the elbows under
the shoulders and palms facing up.

Release any tension in the groin; let the thighs roll out. Relax the shins on
the feet.

Slightly pull in the skin of the outer foot of each leg and soften the ankles.

Relax the face, eyes, inner ears, jaws, tongue, throat, shoulders, palms,
abdomen, groins and feet.

Take long, soft inhalations to open the body; exhale softly and slowly to
relax.
Tips

Make sure to change the crossing of the legs every now and then (note the
habitual tendency to cross the legs in the same order).

If the groins are hard and the knees are higher than the groins, bring the feet a
little closer to the body and spread the knees slightly more apart. You can
also raise the seat by adding another blanket.

Check which part of your buttocks touches the blanket. If the rear sides of the
buttock bones take the main load then you will find it difficult to lift the
spine from its root. This means that you need to raise the seat.
Look forward and keep the eyeballs very soft. Do not gaze at any specific
object, but mentally look into the body. Imagine you are looking from the
back of the skull into a wide open field.

Mentally observe the vertical central plumb-line of the pose from the crown
of the head to the perineum. Make sure this imaginary line is absolutely
vertical: not tilted or turned to the left or right, nor bend forward or
backward. Arrange the body around this imaginary line.
Using the Palms to Extend the Trunk
In many cases the palms do not reach the floor fully in order to lift the pelvis
effectively. Resting the palms on a raised surface helps this lifting action.

Swastikāsana
Variation 2a
Supporting the palms on a folded

Effects
Pressing the palms down helps to extend the spine from the pelvis and to broaden
the chest.

Props
blanket

Create a long-and-narrow seat by a three-folded blanket.

Sit in the center of the seat, place the palms on the folded blanket and press
down to lift the chest.
Tips

Observe how the body weight is divided between the two buttock bones;
check if one side feels lighter or narrower than the other.

Look forward and note which eye has a sharper vision. Release the lighter
buttock to get a more even feeling. Observe the impact of skeletal balance on
the spine and on the sharpness of your eyes.
Swastikāsana
Variation 2b
Supporting the palms on blocks

Effects
When entering the pose as explained above, the pelvis can be lifted more easily.
The arms help to extend the spine and lift and open the chest. Pressing the ring
finger and the little finger gives access to the outer shoulders, while pressing the
thumb and index fingers gives access to the inner shoulders and armpits.

Props
two blocks, blanket

Blocks are especially useful, since you can place the entire palm and fingers
on the hard surface. It clarifies the connection between the palms and the
shoulders. Try the following:

Sit on a folded blanket in Swastikāsana with one block on each side of

the seat.
Place the palms on the blocks such that the middle fingers are pointing
straight forward, marking the central axis of each hand.

Lift slightly the thumbs and index fingers off the blocks and press the ring
and little fingers down. Note the effect on the shoulders.

Now lift the ring and little fingers and press the thumb and index fingers –
observe what happens in the shoulders.

Now press all five fingers observing the equal pressure of the outer and
inner palms.

Use the pressure to lift the sides of the trunk, without lifting the shoulders.
 Tips

Make sure the blocks are equidistant from the body and that the pressure of
the palms on the blocks is equal.

Applicability
All sitting poses.
Swastikāsana
Variation 3
Supporting the shins with a blanket

Effects
The support for the shins allows you to relax the legs and groins.

Props
blanket

Create a stepped seat by doubling one edge of a three-folded blanket

Sit on the higher step. Rest the folded legs on the lower step .
Applicability
Padmāsana
Swastikāsana
Variation 4
Spreading the buttock bones: Sitting on a rolled mat

Effects
The roll helps to widen the lower pelvic region and to support the root of the spine;
it also supports the shins, which allows relaxation of the legs and groins.

Props
sticky mat

Roll a sticky mat.

Center the rolled mat under the buttocks and sit on it.

Make sure that the two buttock bones are supported symmetrically.

How to determine the desirable height of your sitting?

B.K.S. Iyengar writes:

“In Tãdãsana, space is created from the base of the pubis to the naval
and the area there is kept flat. In sitting positions, simulate the
Tãdãsana stretch.” (Light on Pranayama, ch.11, paragraph 21).

To get a better feel for Mr. Iyengar’s words, do the following experiment:

Stand in Tãdãsana and extend the spine, then use your thumb and middle
or ring finger to measure the distance between the pubic bone and the
navel.

Keep that distance between the fingers and sit down. Now compare the
distance you measured in Tãdãsana with the current distance between the
pubic bone and the navel. If you find a considerable shortening of the
measurement you took, then you probably need a higher support for the
buttocks.
 Note
A rolled blanket may be substituted for the rolled mat

Applicability
all sitting poses except for Vajrãsana.
Swastikāsana
Variation 5
Arrangement for long sittings: Using a high support

Effects
The higher seat, coupled with shin support and the hands position releases tension
from the limbs, relaxes the front groins and enables the spine to extend from its
base without effort. The knee and hand supports enable the limbs to relax.

Props
bolster, 2-3 blankets

When sitting in Swastikāsana, the top of the folded knees should be about
leveled with the front groins. When you raise your seat considerably, the
knees tend to drop and pull the lumbar spine forward. This fatigues the back
and groins during an extended sitting. Here is a way to support the knees for
a long and comfortable sitting:

Sit on a bolster (if the bolster is too soft, place a folded blanket on top).
Roll a blanket and tuck it between the shins and the feet.

Make sure you sit on the heads of the buttock bones, and the lift sacrum
and pubic bone up vertically from the base.

Make sure that the two knees are at the same level and well supported.

Another way to support the knees is to brace them with a belt.

Some people will find it comfortable to place another three-fold blanket on

top of the thighs and rest the palms on it (see Variation 15 on page 43).
Applicability
Vīrāsana
Swastikāsana
Variation 6
Sensitizing the buttocks area: Sitting on a block

Effects
The wooden surface creates a different feeling. You will experience a stronger earth
element and a better lift in the trunk. The feeling in the buttock bones is much
sharper, and you can better sense the weight on each buttock.

Props
block

Unlike a bolster or blankets, a wooden block does not allow the buttocks
to sink.
Tip
 Learn to balance the weight evenly on both buttocks.

Applicability
all sitting poses except for Padmāsana, in which a block would be too
high.
Swastikāsana
Variation7
Bracing the legs

Effects
The belts create stability and comfort (sthirata & sukhata). They provide ‘borders’
for the pose; they support the knees and sacrum and help to draw the femurs (thigh
bones) deeply into the hip joints. When the pelvis is thus stabilized, the lower
abdomen becomes soft and quiet. The combination of external compactness with
internal broadening is very soothing and healthy for the inner organs.

Props
1-2 belts

Creating compactness in the pelvis prevents the spine from sagging and keeps
the pose stable and alert. The two actions needed are:

Moving the heads of the femurs (thigh bones) into the sockets of the hip
joints

Moving the sacrum forward into the pelvis.

We show first how it can be done with one belt and then two ways of using
two belts.

Using one belt

Loop a belt around the sacral band and the knees.

Lift the knees slightly and tighten the belt.

Now release the knees to stretch the belt. Make sure the femur bones are
moving into the hip joints.
Applicability
Padmāsana, Vīrāsana.
Using two crossed belts

Brace each leg with a separate belt.

Lift the knees slightly and tighten the belts until you feel compactness,
evenness and stability. Then release the knees.

Using Two joined belts

Open one belt and loop it in the second belt.

Place the crossing of the belts on the sacral band and brace the knees.

Adjust the belts such that buckles are close to the knees

Slightly lift the knees and tighten the belts, then release the knees.
Applicability
Padmāsana, Baddha Koņāsana.

Tips

Soften the abdomen and observe the breathing in this area.

Swastikāsana
Variation 8
Compacting the base: Bracing the pelvis with a belt

Effects
The belt creates compactness in the pelvis which, in turn, helps to lengthen the
spine upward and to soften the abdomen.

Props
belt

Stand in Tãdãsana, bend the knees slightly and tie a belt around the
pelvis girdle.

The belt should be at the level of the hip joints (bracing the two greater
trochanters of the femurs).

Tighten the belt with one hand while using the other hand to move the belt
in the other direction toward the buckle (see Variation 5 of Tãdãsana).

Then sit down.

Tips
 Sit with the belt in this way for a while and observe the effects. Then loosen
the belt and observe again. What has changed in the experience of the pose?
Articulate these differences.

Applicability
All sitting and standing āsana. A belt can be used this way during an
entire practice session.
Swastikāsana
Variation 9
Moving the sacrum in: Block between sacrum and wall

Effects
The support of the block stabilizes the sacrum, and hence the entire spine. It
induces quietness and draws the attention to the pelvic area. The pelvis is the abode
of Apāna Vayu – the downward moving energy whose abode is the pelvis and lower
abdomen. Hence this variation is useful for learning Apānic breathing.

Props
block wall

Sit with your back to the wall, one block-length away from the wall.

Lean slightly forward and insert the block from above, in between the wall

and the sacrum .Gently move the block down, ironing the sacral skin
downward, until the block is centered against the sacrum.

Sit upright. Make sure the block is held between the wall and the sacrum
with a light pressure.

Roll the shoulders back and sit straight .

Applicability
All sitting poses, Tãdãsana, Utthita Hasta Pādāsana.
Swastikāsana
Variation 10
Stabilizing the base: Pulling the shins

Effects
Pulling the shins is another way to create a framework for the pose. The sacrum
can be moved in against this pull.

Props
belt

Sit in Swastikāsana. Hook a belt around the crossing of the shins and
pull it towards you.

Move the sacrum in against this pull.

Applicability
Padmāsana. In Baddha Koņāsana the belt can be hooked under the feet.
Opening the Upper Body
We now turn our attention to the upper body. By opening the upper body we
refer to actions like lifting the rib cage; drawing in the thoracic vertebrae and
the shoulder blades; rolling the shoulders back and down, and so on. These
actions take time to learn and props can be very helpful.

Swastikāsana
Variation 11
Supporting the chest: A block between wall and back

Effects
The support of the block stabilizes the thorax and helps to open the rib cage. It is a
good way to practice Pranayama.

Props
block, blanket, wall
This is similar to Variation 9, but here the block is placed to support the chest
(two blocks can be used to combine both).

Sit with your back to the wall, one block-length away from the wall.

Lean slightly forward and insert the block to support the middle of the
spine.

Sit upright. Make sure the block is held between the wall and the thoracic
vertebrae with a slight pressure.

Roll the shoulders back and sit straight .

It is also possible to support the back with a chair placed against a wall

.
Applicability
all sitting poses, Tãdãsana.
Swastikāsana
Variation 12
Aligning the spine: Sitting against an external corner

Effects
The corner enables you to sense accurately the position of the vertebrae and to
align them. The plank supports the thoracic spine and thus opens the chest.

Props
a protruding wall edge, plank (optional)

Sit with your spine against the vertical edge formed by the meeting of
two walls (or against a corner of a column).

Center the sacrum symmetrically on this edge, and then do the same with
the occiput (back of the skull). Align the vertebrae one above the other

between these two ends and feel their contact with the vertical edge .

Note: Due to the natural curvature of the spine, the lumbar vertebrae and
the neck vertebra should not touch the corner, but should extend up in
proximity to it.

Now you can lean slightly forward and place a plank between the chest and
wall.

You can either position the elbows behind the plank to lean on it (as in

), or in front of the plank. In the second case, push the elbows gently
against the plank to coil the side ribs forward and up.
Applicability
most of the sitting poses.
Swastikāsana
Variation 13
Supporting the back: Using a hooked rope

Effects
The chest is stabilized in an optimal position while the front ribs are lifted without
exerting the back muscles.

Props
a wall hook, rope (or belt)

This is similar to Variation 8 of Baddha Koņāsana.

Sit in front of a wall hook (a firm door handle can do the job just as
well).

Tie a rope to the wall hook and wrap it around your trunk just below the
chest.

Adjust the length and the position of the rope such that when you lean back
your sacrum is vertical, the back muscles are supported and the chest is
well opened.
Applicability
all sitting poses.
Swastikāsana
Variation 14
Rolling the shoulders back: Crossed “shoulder jacket”

Effects
Pulling the belt helps to roll the shoulders back and to move the shoulder blades
down and towards the spine. This stabilizes the back and opens the chest. It brings
awareness to the (invisible) back body.

Props
belt

Place an open belt on the shoulder girdle, such that it rests in front of
the shoulder tops.

Move the loose ends of the belt under the front arm pits and cross them
behind your back.

Hold the crossed ends with bent arms and pull evenly with both hands
.

If the belt is long enough you can embrace the outer elbows .

Another option is to place the belt across the shoulder blades, pass the
loose ends forward under the armpits and then roll them back over the
shoulders and cross them behind the back .

Note: this variation may require a long belt.

Stay in the pose for a few minutes allowing the breath to fill the entire
chest cavity; then, without changing the shape of the chest, slowly release
the belt and hold the pose.
 Tips

Beware not to compress the spine or allow the lumbar spine to move forward.

Applicability
all sitting poses and Tãdãsana.
Swastikāsana
Variation 15
Stabilizing & resting the arms: Belt on elbows

Effects
The resistance of the belt clarifies the actions of the arms, shoulders and shoulder
blades; it brings awareness to the (invisible) back body. The belt and the support
for the palms help to keep the arms passive.

Props
belt, blanket or bolster

In sitting poses, one has to surrender the organs of action (karmendrias), this
however is not easy since these organs are the core of our activity. In the
sitting poses the legs are folded, but the arms are free to move and may
remain active. Stabilizing the elbows and resting the hands help to pacify the
arms.

In this variation the use of the belt is similar to its use in Sālamba
Sarvãngãsana.

Sit in Swastikāsana and place a bolster or a folded blanket on your lap.

Loop a belt to shoulder width.

Insert your hands into the loop behind your back and then rest the palms on
the blanket.
Extend the inner arms down and gently work the elbows against the belt, as
if you want to stretch it.
 Tips

Adjust the height of the support for the palms such that the forearms are
parallel to the floor.

Roll the back of the upper arms (triceps) inward and move the dorsal spine
and shoulder blades in.

Applicability
all sitting poses and Tãdãsana.
Swastikāsana
Variation 16
Checking the upright alignment: A block on top of the head

Effects
the weight of the block sensitizes the crown of the head and clarifies its location
with respect to the spine. Even the slightest tilt will cause the block to slide. This is
a good indication for the vertical alignment and helps to develop balance and
stability.

Props
rubber block, blanket

Sit erect on a blanket; carefully place a block on the crown of your

head.

Note: Rubber block is preferable, in case the block slips from the head!
Gently extend the spine up as if to push the block higher.
Tips

Learn the sensation of a perfectly erect and balanced torso, with a centered
vertical axis.
 Learn to keep corrective movements to a minimum without dropping the
block!

Applicability
all sitting poses and Tãdãsana
Swastikāsana
Variation 17
Sensitizing the chest: A belt around the chest

Effects
The belt helps to feel the movement of the ribs and the change in the volume of the
chest cavity during the breathing cycle. It draws the attention inward. In the second
(upper) position, the belt helps to move the shoulder blades to their correct place.

Props
belt, blanket

A belt sharpen the awareness of the movement of the ribs during the
breathing cycle. This is very helpful for Pranayama practice.

Wrap a belt around the torso, just below the chest. Tighten it
moderately, so as to permit expansion of the lower ribs during deep
 breathing.

Close your eyes; take a slow, deep inhalation. As the chest expands,
observe how the skin of the front chest rubs against the belt.

Move the belt up and tighten it around the top of the chest.

Of course, you may try to combine the two exercises, using two belts. But it
is advisable to start with one belt.
Applicability
In essence, all poses can be done with a belt around the top chest.
Swastikāsana
Variation 18
Supporting the chin in Pranayama: Using a rolled belt

Effects
The chin support relieves strain from the neck. It helps to stabilize and balance the
head. Personally I prefer the rolled belt, because the bandage is too wide to fit in
the collar bones cavity.

Props
a rolled belt or bandage

Swastikāsana is instrumental for sitting Pranayama, in which a chin lock

(Jālandhara Bandha) is required. If the chin does not reach the top of
the chest comfortably, it can be supported by a rolled belt or bandage.

Do Jālandhara Bandha and measure the gap between the chin and the
notch between the collar bones.

Roll a belt sufficiently to fill that gap.

Lift the chest, place the roll in between the two collar bones and lower the
chin until it rests on the support and keeps it in place.
Applicability
all Pranayama sitting poses.
Vajrãsana
About Vajrãsana and Vīrāsana
In Swastikāsana, Padmāsana and Baddha Koņāsana the thighs are rolled out.
Here, in Vajrãsana (and Vīrāsana) the thighs are rolled inward, and the knees
brought together.

Note: Vajrãsana is not included in Light on Yoga; however it is a good

preparation for Vīrāsana since it prepares the knees and ankles for
Vīrāsana.

CAUTION

If your ankles are injured use a support for the shins as shown in
Variation 3 of this pose.
Vajrãsana
Variation 1
Joining the ankles and knees: Using belts

Effects
This pose (along with Vīrāsana) develops the arches of the feet and relieves pain
caused by heel spurs. The ligaments of the ankles and the knees are extended. The
belts ensure that these joints are properly aligned. The blanket at the back of the
knees extends the ligaments of the knees and creates space for the folding action;
hence this variation is a boon for healthy knees. The belts keep the legs joined
without effort so the pose can be held for a long time; it is soothing and quieting for
the mind.

Props
2 belts, 3 blankets

In Vajrãsana the knees and ankles should be joined; we use two belts to
keep them in contact:

Sit in the center of the mat (if it is the thin type, fold it to make it
softer).

Loop a belt around the top of the knees; center the buckle between the two
knees to make it accessible after entering the pose.

Loop another belt around the ankles, fasten it to join the ankles loosely;
center the buckle behind the ankles, facing the floor, to make it accessible

after entering the pose .

Kneel and then bend forward to lift the hips and thighs. Slide a folded

blanket over the shins until it enters into the backs of the knees .

Now extend the feet backward and sit on the heels. Spread the metatarsals
evenly on the floor.

In each foot, the centerline of the metatarsals (top side of the foot) should
be pressed to the floor such that the nails of all the five toes (including the
small one) touch the floor. Join the big toes and spread the other toes
sideways.

Rest the back of your palms on the thighs. For longer stays place a folded
blanket on the thighs in order to raise the palm support.

Sit straight, roll the shoulders back and open the chest. Relax the face, eyes

and jaws and look forward with a soft gaze .

Note: You can add another folded blanket under the buttocks to keep the
lower spine erect and make the pose more comfortable.

Tips

Adjust the belts so that the two legs are aligned and in contact, but without
pressure. The lower belt should keep the inner and outer ankles parallel to
each other.
Vajrãsana
Variation 2
Improving feet flexibility: Stretching the toes inward

Effects
This variation stretches the feet thus improving the flexibility of the ankles, tarsals,
metatarsals and toes. It is important for people with flat feet and for those suffering
from heel spurs. It improves the circulation to the feet.

Props
2 belts, 2 blankets

After sitting in Vajrãsana for a few minutes raise the pelvis and draw
the toes forward (towards the knees).

Sit on the heels when the feet are flexed forward (ankle dorsiflexion).
Tips

You may experience pain or pressure on the toes and feet – learn to bear this
pain patiently for a few moments. With practice the flexibility of the feet will
improve and the pain will decrease.
Vajrãsana
Variation 3
Anchoring the roots of the legs: A belt from groins to ankles

Effects
Bracing the groins creates firmness and grounding and improves the knees’
flexibility.

Props
belt

Sit in Vajrãsana and loop a belt around the top of the thighs and ankles.
Keep the buckle in between the legs.

Tighten the belt and sit for several minutes .

Option:

Bend forward to Adho Mukha Vajrãsana and stretch the arms forward
.
Tips

The forward stretch in Adho Mukha Vajrãsana with the belt opens and
releases the lower back.
Vajrãsana
Variation 4
Doing the pose when the ankles are stiff: Adding support for the
shins

Effects
Raising the shins and knees above the level of the feet reduces the stretch of the
ankles and makes it bearable for people with stiff front ankles. Try performing the
āsana first with blankets; if the stretch is still unbearable switch to the bolsters.
Gradually replace the bolsters with blankets, and then reduce the number of
blankets, until you can sit on the flat mat.

Props
3-4 blankets or 2 bolsters + blanket

For some people sitting on the heels may create excessive and painful stretch
of the front ankles (due to limited plantar flexion); in this case the extension
of the ankles should be controlled.

Use 2-3 folded blankets to create a platform with a stepped edge.

Sit in Vajrãsana such that the shin bones and front ankles rest on the
platform, the metatarsals are on its stepped edge and the toes are on the

floor .

If the stretch of the front ankles is still unbearable, use 2 bolsters for the

platform instead of the blankets .

Applicability
Vīrāsana
Vajrãsana
Variation 5
Extending the ankles: Lifting the metatarsals

Effects
The front ankles get a good stretch.

Props
blanket

This variation is, in a sense, opposite to the previous one – it is intended to

create more flexibility and extension (increase the plantar flexion of the
ankle).

Sit in Vajrãsana such that the ankles rest on the floor but the toes and
metatarsal are raised on a folded blanket.

You can still use the belts and blanket behind the knees as in Variation 1.

Spread the toes on the folded blanket.

Applicability
Vīrāsana
Vīrāsana
About Vīrāsana

Vīrāsana is a symmetrical sitting pose in which the spine can be held upright
with ease. It improves the flexibility and health of the knees and ankles.
Many people who find it difficult to fold the legs in Swastikāsana or
Padmāsana can sit comfortably in Vīrāsana. However, the base of the pose is
narrow, making it prone to sideway tilts, especially in long sittings with eyes
closed.

CAUTION

If the ligaments of your knees are injured, use a bolster to support

your seat, or do Vajrãsana Variation 1 (see above) instead of
Vīrāsana
Vīrāsana
Variation 1
Spreading the calves from the thighs: Entering into Vīrāsana

Props
folded blanket or a block

Kneel with joined knees while keeping the feet spread apart.

Place the sitting support in between the spread feet.

As you lower the buttocks, use both hands to separate the calf muscle from
the thigh: Starting with the right leg, grip the top of the calf muscle with
the right hand, iron it toward the heel and then rotate it outward. At the
same time, grip the back of the right thigh with the fingers of the left hand

and rotate it inward .

Arrange the left leg in a similar fashion.

Sit down gradually; keep the knees joined and lower the thighs
symmetrically in between the shins.
 Note: be sensitive to your body. If the pain in the knees and/or the feet
becomes excessive do not force the pose. Rise on your knees and add
height to your seat. Over time, if you practice this pose regularly, you
will be able to reduce the height.

Adjust the ankles and feet such that the inner and outer ankles are equally
extended (see that the inner ankle is not shortened) and the feet are
extended back, in line with the shins.

Spread the toes and make sure that the small toes are also touching the

floor .

Release the skin of the knees by gently pulling the skin from under the
bottom of the knee to the top of the knee. Turn each knee from inside out.
The inner and outer knee should be at the same height.

Sit on the heads of the buttock bones. Extend the spine upward, open the

chest and look forward .

 Tips

If the sacrum is leaned back and does not extend up, increase the under-
buttocks support.
Vīrāsana
Variation 2
Compacting the base: Strapping the legs

Effects
The belt keeps the legs together without effort and stabilizes the pose by creating
compactness at the base.

Props
bolster or a folded
blanket, 1 or 2
belts, weight
(optional)

Vīrāsana may be used for Pranayama or meditation. A belt can help

keep the knees and thighs joined and create compactness.

Sit in Vīrāsana, lift the knees slightly and insert both knees through a
belt loop.

Turn the thighs out, until the centers of the front thighs are facing directly
up. Turn the shins out to move the outer shin bones and outer sides of the
feet toward the floor.

It is also possible to place weights (up to 30 Kgs or 65 pounds) on the

thighs (not shown).

Effects: The weight increases the earth element of the pose thus creating
stability and quietness. It also improves the movement of the knees.
 Tips

The belt can be positioned at various locations to get different effects. You
can also use more than one belt to combine effects. For example, use one belt
around the lower thighs and another around the upper thighs.

When using two belts, the higher belt stabilizes the root of the thighs - thus
allowing the lower abdomen to release - while the lower belt keeps the knees
together.

Applicability
Supta Vīrāsana
Vīrāsana
Variation 3
Compacting the base: Strapping the pelvis and knees

Effects
The horizontal belt around the pelvis and knees creates a framework for the base of
the pose. The support for the sacral band helps to extend and stabilize the spine
without effort.

Props
bolster
or a folded
blanket,
2 belts

This is another way to support the pose for long sittings:

Enter the pose sitting on a suitable support.

Loop a belt around the pelvis and the knees; slightly bend forward until the
sacrum is moving forward, then tighten the belt and sit up.
The belt should support the sacral band from behind and the knees from the
front.
Vīrāsana
Variation 4
Supporting the hands in Vīrāsana: Bolster on thighs

Props
bolster,
2 belts

Placing the hands on the thighs In Vīrāsana may cause the shoulders to
roll forward thus limiting the broadening of the chest. To get a better
support for the hands, place a bolster on top of the thighs. This is
especially helpful during long stays in the pose.

After you are seated, place a bolster across the thighs and place the
back of your palms on it. Adjust the arm position such that the elbows are
directly under the shoulders and level with the palms.

Place the hands on the bolster, palms facing up at shoulder width.

Roll the biceps and the inner shoulders outward, extend the spine up,
broaden the chest and softly look forward, or close the eyes.
Padmāsana
About Padmāsana

Padmāsana, or the Lotus pose, is the classical “royal” yoga pose. Who does
not aspire to sit in Padmāsana and look like the Buddha or one of the ancient
Yogis? Indeed, when properly done, this pose brings about both stability
(sthirata) and comfort (sukhata). When describing the sitting posture most
suitable for Pranayama, B.K.S Iyengar writes:

“Although a number of postures are in use, in my experience

Padmāsana is the king of them all for the practice of pranayama or
meditation (dhyãna). It is the key to success in both cases. In it, all the
four areas of the body mentioned above (the lower limbs, the torso, the
arms and the neck and head) are evenly balanced and the brain rests
correctly and evenly on the spinal column, giving psychosomatic
equilibrium. The spinal cord passes through the spinal column. In
Padmāsana, the adjustment and alignment of the spinal column and the
ridges on either side move uniformly, rhythmically and simultaneously.
The prāņic energy flows evenly, with proper distribution throughout the
body. In Siddhāsana the top part of the spine is more stretched than its
other parts, while in Vīrāsana it is the lumbar spine that is more
stretched. Some of these postures may be more comfortable, but for
accuracy and efficacy Padmāsana is the best of them all. In Padmāsana
the thighs are lower than the groins; the lower abdomen is kept
stretched, with maximum space between the pubis and the diaphragm,
enabling the lungs to expand fully. For those using Padmāsana,
particular attention should be paid to the three important joints of the
lower body – the hips, knees and ankles – which have to move
effortlessly.” (Chapter 11, paragraphs 13-15).
Padmāsana is indeed a wonderful pose; but, at the same time, it brings greater
potential for knee injuries. When it comes to Padmāsana, the proverb “Haste
is from the Devil” is very appropriate. Ankles, knees and hips must all be
properly prepared to avoid injuries which may take years to recover from.

While the hip is a ball-and-socket joint, the knee is a hinge joint. A ball-and-
socket joint allows movement in all directions while a hinge allows
movement in one plane only. The movement that enables the interlocking of
the legs in Padmāsana must start from external rotation of the hip joint. If the
thigh bone rotates sufficiently, the foot is automatically positioned above the
opposite thigh, and can be placed at the root of that thigh without creating

undue pressure on the knee or the ankle .

 CAUTIONS

Do not practice this pose if your knees or ankles are injured.

However, if there is not enough movement in the hip joint , and you try
to force the pose, then you are inviting injury at the knee or the ankle.
A Preparation Sequence for Padmāsana
We show here a sequence that can be used as a preparation for Padmāsana. It
represents a gradual and safe way to work towards the full pose. Moreover, it
is an effective warm-up sequence even for those who have already mastered
the pose. If Padmāsana is currently not within your reach, you may do this
sequence, or parts of it, for several months (or years) before attempting the
full pose. Remember that pain within the knees or around the knees indicates
that something is wrong; it is not the kind of pain you should bear; it is a
harmful pain. Whenever you experience such a pain, stop and change what
you do or ask a knowledgeable teacher how to proceed. Work towards this
pose not only with persistence but also with patience, sensitivity and caution.
Padmāsana
1
Adho Mukha Swastikāsana

Effects
This preparation lengthens the buttock muscles and creates movement in the hip
joints. When doing with the right leg folded first, the left buttock gets a stronger
stretch.

Props
optional blanket

Sit in Dandāsana and fold the right leg, then the left leg, to
Swastikāsana.

Bend forward; stretch the arms forward and place the forehead on the floor,
or on a folded blanket. Stay in the pose for a few minutes.

Come up to Swastikāsana.

Change the folding of the legs and repeat the pose for the same duration.
Padmāsana
2
Baddha Koņāsana & Adho Mukha Baddha Koņāsana

Effects
This variation flexes the hip joint and elongates the adductor muscles.

Props
(Optional):
column,
block,
bolster

Sit in Baddha Koņāsana. Roll the thighs out and draw the knees
backward and down toward the floor.

After staying for a while, bend forward. Place the forehead on the floor

If bending forward is difficult, do the pose in front of a column (or a table

leg, or a low wall hook); hold the column with both hands symmetrically
and pull yourself forward.

Place your head on the floor or on a suitable support (folded blanket, block

or a chair) .
Padmāsana
3
Ardha Baddha Padmottānāsana

Effects
In the standing position, gravity pulls the knee of the bent leg away from the hip
joint, creating more space in the hip and knee joints. The thigh becomes free to
rotate from its root rather than from the knee or ankle.

Props
wall

Ardha Baddha Padmottānāsana (see LOY Pl. 52) is a standing pose in

which one leg is folded in Padmāsana and held by the corresponding
hand. To prepare for sitting Padmāsana, the pose is done here standing
against a wall, without bending forward. To do the preparation on the
right leg:

Stand with your back to the wall, a few inches away from it, and lean
back to rest the buttocks on the wall.

Bend the right leg. With the right hand catch the outer ankle and with the

left hand catch the outer foot .

Use the hands to roll the right thigh and ankle outward, while lifting the
foot and placing it as high as you can on the left thigh.

Release the right knee down toward the floor and backward toward the

wall .
Tips

When folding the leg hold the outer ankle and move it into position by turning
the leg gently from the hip joint, as if serving an offering.
Padmāsana
4
Akunchanāsana

Effects
This is a good way to create length in the muscles and ligaments around the hip
joint including the gluteus muscles, bringing more flexibility and rotation of the
thigh at the hip joint.

Props
wall,
belt,
bolster
(optional)

This is the second movement shown in Light on Yoga for Supta

Pādāngușthāsana (LOY Pl. 286). To do the pose on the right leg:

Lie on the back with your feet against the wall.

Loop a belt around the right foot and catch the belt with the right hand.
Your right leg is bent and turned out.

Move the right elbow backward, behind the head and rotate the right thigh
outward.

Catch the right foot with the left hand or hug it with the left inner elbow
and draw it closer to you so that the right shin moves toward the top chest
and the foot moves toward the left shoulder.
Keep the shin at 90° relative to the thigh and move it so it is parallel to
your upper chest.

Keep the left leg well extended, foot pushing against the wall and thigh
pressed down to the floor.

If possible, look forward above the right shin, toward the left leg .

shows the pose done on the left side.

Notes
An easier variation to work on this movement (of the hip joint) is when the
other leg is bent and the foot placed on the floor (instead of stretching the leg
on the floor).
A bolster or two can be placed to support the upper/middle back.

Tips

Draw the head of the femur into its socket and move the leg from the hip
joint.

Open the right foot and keep extending the inner ankle and the inner foot. As
you pull the foot closer to your trunk, move the knee away from it.

Keep the length of the right side of your trunk and the forward orientation of
the chest. Keep the head straight and in line with the spine.
Padmāsana
5
Sitting Akunchanāsana

Effects
Similar to the previous variation, but here gravity pulls the trunk down; hence this
variation is more intense.

Props
bolster,
blanket
(optional)

Akunchanāsana can also be done in prone, sitting or standing positions

(see below.) The movement of the hip is the same in all cases: the thigh is
turned out from the hip and the foot is moved toward the opposite
shoulder. We will show these three variations here; but in regular
practice you can select one or two of them.

To do the pose on the right leg:

Put a bolster widthwise on the mat and if necessary, a blanket to

support the outer right knee.

Bend the right leg and place the right buttock on the bolster and the foot in
front of the bolster, in line with the left shoulder. The right shin should be
parallel to the chest. Keep an angle of 90° between the shin and thigh.
Extend the left leg backward and lift the front thigh.

In order to keep the trunk parallel to the wall in front of you, rotate the
trunk from left to right. Move the left hip forward until it is in line with the
right one.

Support the trunk with the hands, lift the chest and look forward.
Padmāsana
6
Akunchanāsana with chair supporting the leg

Effects
The chair takes some load off the hip-joint and enables a gentle workout of the
muscles around it.

Props
chair,
blanket

To do the pose on the right leg:

Place a blanket on the chair for cushioning. Sit in front of the chair and
place the right shin on the seat, such that the right foot is close to the left
shoulder.
 Note: You may need to sit on some height in order to place the shin on
the seat.

Hold the chair and pull it to lift the back and move the trunk forward,
toward the chair.

If possible lean forward and bring the chest closer to the shin.
Padmāsana
7
Standing Akunchanāsana

Effects
In lying down Akunchanāsana (as in No. 4 above) the muscles of the hips are
stretched, but there is less rotational movement in the thigh, and the pull may put
pressure on the inner knee. In this variation lifting the leg creates the required
external rotation of the femur.

Props
high stool,
blanket

To do the pose on the right leg:

Place a blanket on the stool for cushioning. The stool should be at the
height of your hips (Taller practitioners may need to place more support on
the stool, while shorter practitioners may need to stand on a block).

Stand in front of the stool and place the right shin on its seat, such that the
right foot is aligned with left shoulder.

Press the hands against the stool and lift the chest.

Note: Instead of a high stool you can use the kitchen counter, a table,
 etc.

Now lie over the right leg, bringing the top chest closer to the right shin.
Padmāsana
8
Supta Ardha Padmāsana (or Ardha Matsyāsana)

Effects
In lying down, there is no weight on the hip and the buttock; thus the thigh has
greater freedom to move. This is a very gentle way to move the leg into half
Padmāsana.

Props
2 belts;
optional
bolster or two

We show how to stabilize the knee by fastening a belt around it. This
option is recommended, in cases of knee is sensitivity, since it secures the
knee and prevents unhealthy movement. To do the pose on the right leg:

Lie on the back; bend the right leg at the knee, such that the back of the
thigh folds exactly in line with the calf muscle, then fasten a belt just

below the knee to prevent sideways movement of the shin .

Roll the thigh outward from the hip. Use your hands to intensify the rolling
action of the buttock and the thigh.

Now place a belt around the right ankle and pull it towards you. Pull
slightly stronger with the left hand (which pulls the outer ankle). This will
roll the ankle and the shin from inside out .

Slide the foot along the left thigh as high as you can.

Now let the right knee descend towards the floor.

Note: The leg should rotate from the hip-joint. Do not pull the foot
strongly as this may harm your knee! Avoid any unpleasant sensation in
the knee.

Note: If you cannot rotate the thigh and bring the foot over the opposite
thigh, then you are not ready for the pose. In this case, continue to work
on the previous preparations.
Padmāsana
9
Matsyāsana (or Supta Padmāsana)

Props
2-3 belts,
2-3 bolsters
(optional)

After repeating the previous variation (Ardha Matsyāsana) several times

on each leg, and making sure that the knees are descending close enough
to the floor, you can proceed to the full pose. We are showing the simple
variation of Matsyāsana where the back is flat on the floor (see LOY Pl.
114). To do the pose with the right leg first:

Bend the right leg to Ardha Padmāsana as in the previous variation.

Bend the left leg (you can now tie another belt around the left knee). Roll
the left thigh out as before and move the foot above the inner right knee

. If the left foot can be placed above the right knee, on the thigh, then
gently draw it toward the right groin.

CAUTION If the left foot is lower than the right knee, do not force
it over the right thigh. Instead, support the thighs with bolsters,
and continue to work patiently on lowering both knees down.

After interlocking the legs in Padmāsana, release the knees down. Stretch
the arms over the head and rest in the pose.
If the knees do not descend or there is pressure, or soreness, support the

thighs with two or three bolsters and relax the knees onto the bolsters
.

Once you get more freedom, draw the knees closer to one another and

press them down toward the floor .

Another belt can be looped around the two knees. Tighten this belt gently
from the left to the right to draw the knees closer to one another (not
shown).
Padmāsana
10
From Ardha Padmāsana to full Padmāsana

Props
2 belts
(optional),
2 blankets
(optional)

Here too, belts can be used to stabilize the knees (see the previous
variations). To do the pose with the right leg bent first:

Sit and bend the right leg. With the right hand catch the inner thigh
close to the knee, and with the left hand catch the outer ankle.

Roll the right thigh outward; roll the right ankle outward as you bring the
leg closer and place the foot on the top of the left thigh.

Now bend the left leg and place the left foot under the right knee; this is
 Ardha Padmāsana .

Note: If needed, support the right knee with a folded blanket.

After doing this several times on each leg you can proceed to the full
pose:

Sit in Ardha Padmāsana with the right foot on the root of the left thigh.

Bend the left leg and hold it the same way you held the right leg. Roll the
left thigh outward and move the foot closer to the right knee.

Now, if the right knee is on the floor and you can easily lift the left foot
above it, then you can slide the foot all the way to the root of the right
thigh.

CAUTION If the right knee is higher than the left foot – do not
proceed to full Padmāsana yet. Place the left foot on a folded
blanket in front of the right knee and release the right knee down,

as shown in .
Once both feet rest on the upper thighs of the opposite legs, draw the knees
closer.

To make the pose more comfortable and stable support the left knee with a
rolled blanket and place a thin blanket under the buttocks.

Keep the spine erect and stay quietly in the pose, holding your hands in a

Mudra of your choice .

Tips

When moving the foot over the right thigh, slide it in a circular
movement near the floor, without lifting the left knee. Keep rolling the
left thigh outward; this enables the foot to lift above the right thigh.
Chapter 3
Surrendering to Mother Earth: Forward Extensions
(Paśchima Pratana Sthiti)
About the Forward Bends
Forward bends stretch the long muscles of the body in the legs and back, and
massage the abdominal organs. They flex the pelvic joints, improve
circulation in the pelvic region and promote health in the reproductive and
digestive systems. They are especially useful for women since they regulate
menstrual flow. Psychologically, these are cooling and relaxing āsanas.
While back bends are dynamic in nature and done to open and energize the
heart center, forward bends are done to cool and pacify the brain. If you
suffer from sorrow or depression – practice back bends, if you feel Rājasic
(irritated, over-active, short tempered) – practice forward bends.

Ultimately, one can stay for prolonged periods (3-10 minutes) in a forward
bend keeping the spine well extended and the forehead resting on the shin (or
shins); at that stage, the breath becomes effortless, and quietness, passivity,
inwardness and humbleness are induced.

In The Hero’s Contemplation, Pisano writes:

“In forward extensions, abandoning the head towards the knee and
beyond symbolizes surrender and capitulation of all strategies. Frontal
brain perception dies away and makes way for the humility of the earth.
One is crowned by one’s own vacuity.”6

According to Geeta S. Iyengar7, forward bends:

• Bring the brain and the heart to a restful state
• Soothe the nerves and calm the mind
• Stimulate the digestive system and help in dealing with acidity, flatulence
and vomiting
• Promote health in the adrenal glands, gonads and ovaries
• Moderate or temper:
› High blood pressure
 › Hypertension
› Anxiety
› Short temper
› Headaches
› Insomnia
› Myopia and glaucoma
› Fatigue
› Weakness
› Low fever.

The effect of forward bends on the heart was explained by B.K.S. Iyengar.
He said that in our case, the heart is vertical and is positioned anterior to the
spine, while for four-legged animals, the heart is horizontal and positioned
under the spine. The horizontal orientation of the heart allows it to relax. In
forward bends, we position our spine and heart in horizontal orientation,
closer to earth, and this has positive effects on the heart and the blood
pressure.

Note:
For each variation we indicate the minimum required props. Use additional
support in the following cases:

If your lumbar spine area sinks when sitting in Dandāsana - use folded blankets
or other support to raise the seat

If your palms do not reach the feet when bending forward - use a belt to grasp the
feet

If your forehead does not reach the legs in the final position - support it with
additional blankets as necessary.

6See page 292

7Geeta S. Iyengar, Yoga in Action - Preliminary Course, P. 73

Adho Mukha Vīrāsana
About Adho Mukha Vīrāsana

Adho Mukha Vīrāsana is a ‘soft’ forward bend which allows anybody, even
people with tight hamstrings, to experience the soothing effect of forward
bending. Placing the forehead on the floor relaxes the brain and internalizes
the mind; hence this pose is often taken as the very first pose in a class – it
allows for a few moments of being with ourselves quietly to feel the body
and breath. In this pose we learn to use the arms in order to stretch the entire
trunk forward. The arms in Adho Mukha Vīrāsana work much like they do in
Adho Mukha Śvānāsana, but with less weight-bearing; hence this pose is a
good preparation for Adho Mukha Śvānāsana.

The pose shown in Light on Yoga (Pl. 92) is part of the Vīrāsana cycle in
which the knees are joined and the buttocks are resting on the floor, between
the heels; however, as preparation in the beginning of the practice, or for
relaxation after back bends (or other strenuous poses), Adho Mukha Vīrāsana
is usually done with spread knees. Most of the variations we present are
therefore with spread knees; we will also include one variation of the classic
pose (as shown in Light on Yoga).

Depending on your purpose, the pose can be done with the big toes touching

and the buttocks resting on the heels , or with the feet parallel and the

buttocks resting on the floor in between the heels . The first option is
more relaxing since the flexion of the knees and the extension of the ankles is
lessened. If, however, you wish to get more movement in these joints, do the
second option.
Adho Mukha Vīrāsana
Variation 1
Anchoring the pelvis: Partner pulls back with a rope

Effects
The rope stabilizes the pelvis and the hip joints, providing a firm anchoring for the
trunk to stretch forward. The weight of the hands on the practitioner’s back brings
awareness to the stiffer parts, releases the muscles and creates space in the back
ribs.

Props
rope,
partner

Practitioner: Sit in Vīrāsana and place a rope across the front groins,
such that the ends of the rope project outward on each side of the pelvis.

Partner: Sit or stand behind the practitioner, hold the two ends of the rope
with hands close to the practitioner’s body, and pull back to stabilize the
practitioner’s pelvis.

Practitioner: Bend forward to Adho Mukha Vīrāsana and extend the trunk
forward.

Partner: Place the palms on the practitioner’s sacral band, and gently lean
to press the sacrum in to lower the pelvis down (not shown).
CAUTION The last step of applying pressure on the practitioner’s
back should be done with sensitivity. Start by placing your hands
without applying pressure; gradually increase the weight on the
practitioner’s back, in tune with her/his response.
Adho Mukha Vīrāsana
Variation 2
Stretching forward: Anchoring the legs and palms on blocks

Effects
Tying the legs anchors the pelvis in place and moves the buttocks down (much like
the help of the partner in the previous variation). Supporting the palms helps to
broaden the chest, extend the trunk forward while lowering the torso to the floor.

Props
2 wooden blocks,
2 belts,
blanket (optional)

Place the blocks in front of you.

Sit on the heels and spread the knees. Loop a belt around each top thigh

and ankle. Tighten the belts to move the top thighs down .

Bend forward, place the palms on the blocks and stretch forward, sliding
the blocks to stretch forward (it is better not to position the blocks on the
sticky mat)

Raise the head and look forward; extend the arms forward from the armpits
and turn the arms inward (triceps rolling towards the floor and then the
face). Press the blocks while broadening the chest and lowering the middle
of the back toward the floor.

If the head does not reach the floor with comfort, place a folded blanket to

support the head and rest the forehead on it .

Note: An inverted chair can be used to support the arms; in this case a
bolster and/or several folded blankets are needed to support the forehead
(See Variation 6 on page 79).
Tips

The centers of the shinbones should touch the floor. Avoid spreading the
knees too wide as this may roll the shins inward too much and harden the
groins.

For complete relaxation of the brain the lower forehead (the eyebrow line)
should be supported. If it does not reach the floor, support the forehead with
blankets, bolster or chair.
Adho Mukha Vīrāsana
Variation 3
Stretching forward: Partner extends the trunk forward

Effects
This is a very good passive stretch for the spine and trunk.One can feel how the
trunk is extended while keeping the muscles of the back soft.

Props
partner

Instruction for the helping partner:

After the practitioner enters Adho Mukha Vīrāsana, ask him/her to slightly
lift the trunk; Put your thumbs on the front groins of the practitioner to
hold the pelvis in place.

Note: In some cases inserting the thumbs in the front groin of the
practitioner is not enough and in order to stabilize her/his pelvis you will
need to place your palms on her/his sacral band.

Ask the practitioner to catch your ankle and then move the foot back with
raised heel. Move the leg back until the practitioner’s trunk is stretched
well; then increase the stretch by lowering your heel towards the floor.

Option: Walk your palms on the practitioner’s back to soften and flatten it.
Adho Mukha Vīrāsana
Variation 4
Overcoming stiffness in the ankles: Raising the shins

Effects
The platform enables people with stiff ankles to do the pose and to gradually
increase their flexibility. The bolster is usually needed because of the extra height
of the legs.

Props
3-4 blankets
bolster

In some cases the ankles do not extend well and sitting on the heels or
between the heels is painful. In this cases use blankets under the shins, as
shown in Vajrãsana Variation 4 (see page 51).

Make a platform of 3 to 4 blankets. Place the blankets in a stepwise

fashion. Place a bolster widthwise in front of the platform.

Sit on the platform in Vīrāsana with the ankles on the stepped edge of the
platform and the toes extending beyond it.

Bend forward and place the forehead and elbows on the bolster.
Adho Mukha Vīrāsana
Variation 5
Stretching the sacral band: Keeping the knees together

Effects
Doing the pose with spread knees is more relaxing and allows the abdominal
organs to widen; however, when the knees are kept together the sacral band is
stretched and the abdominal organs are squeezed which stimulates the digestive
system. Supporting the forehead enables one to enjoy these benefits even if one is
not able to lower the forehead all the way to the floor.

Props
blanket or bolster

In this variation the knees are kept together; this is similar to the pose as
shown in Light on Yoga (Pl. 92), but here we use props to facilitate
longer, relaxed stay in the pose.

Place a folded blanket in front of you. Sit in Vīrāsana, knees together,

buttocks in between the heels.

Bend forward and place the forehead on the blanket. Stretch your arms
forward to extend the trunk.

Soften the groins and allow the thighs and buttocks to recede down to
toward the floor.
Then lower the head down and place the palms on the feet as in Light on
Yoga.

Note: If a folded blanket is too low for your head to rest comfortably,
use a higher support like a bolster.
Adho Mukha Vīrāsana
Variation 6
Restorative Adho Mukha Vīrāsana: Supporting the body

Effects
Supporting the abdomen and forehead makes the pose very relaxing; the forward
stretch elongates the trunk, creating space for the inner organs in the abdominal
and chest cavities. The breath can diffuse into these cavities. The support for the
abdomen also relaxes the lower back.

Props
3 bolsters
blankets
2 blocks
chair (optional)

For most people Adho Mukha Vīrāsana is relaxing, but with support the
pose becomes restorative and very quieting. People with stiff or injured
hip or knee joints, may find the unsupported pose difficult and possibly
painful – in these cases bolsters’ support allows them to do the pose with
ease.
I. A single bolster support
Place one bolster widthwise in front of you and when going into the
pose, rest the forehead and elbows on the bolster.

II. Lengthwise support

Place a bolster or two lengthwise in front of you. Place a folded blanket
on top of the bolster for head support.

Place the blocks in line with the bolster such that they support the
entwined elbows.

Spread the knees and adjust the support to be under the lower
abdomen. The forehead support should allow for free breathing through the
nose, and the blocks should provide a comfortable resting place for the
elbows.

Notes:
If there is tension in the knees or hips place another bolster on the heels to

support the buttocks . If three bolsters are not available, place foam blocks
under the lengthwise bolster, or place blankets under the buttocks.

If the arms are dropping, add more blocks to rest the palms. The upper arms
should be leveled with the sides of the trunk.

III. Inverted chair

Support the arms and head on inverted chair. Add bolster and/or
blankets for head support.

IV. Chair support

People who find it hard to bend forward can use the seat of a chair to
support the forehead and arms.

Notes:
The pose can also be done with only one bolster on the heels – this helps people
with stiff hip joints and/or stiff knees to do the pose with comfort (not shown).
Supta Pādāngușthāsana I
About Supta Pādāngușthāsana
Although Supta Pādāngușthāsana is not usually classified as a forward
extension, we chose to include it in this volume because it fits well in a
sequence of forward bending. Adho Mukha Vīrāsana is a forward bend which
does not stretch the hamstrings; Supta Pādāngușthāsana is a good starting
point to work on the extension of the backs of the legs, and prepare them for
the other forward extensions.

Supta Pādāngușthāsana has many other benefits. To mention just a few: it is

helpful for treating lower back pain since it creates space in the sacral band. It
also strengthens the bones of the legs and opens the backs of the knees.

CAUTIONS

Do not practice this āsana if your hamstrings muscles are injured.

Supta Pādāngușthāsana I
Variation 1
Bones vs. Muscles: Basic usage of belt

Effects
The belt helps to stabilize the pelvic region and open the chest. Placing the belt on
the heel strengthens the bones of the legs and helps to move the femur into the hip
socket. Placing the belt on the toe mounds stretches the muscles of the back of the
legs.

Props
belt
wall
block (optional)

a. Bones work
To do the pose with the right leg lifted:

Lie down with the feet next to a wall and have a belt next to you.

Slightly bend the legs, move closer to the wall and place the feet against
the wall.

Roll the shoulders back, move the shoulder blades in and hold the edges of

the mat .

Slowly push the legs against the wall until they are straight. Press them
down attempting to touch the floor with the entire backs of the legs. This

is Supta Tãdãsana .

Now, bend the right leg and hold it at the knee. Do not shorten the right

side of the trunk and do not allow the left leg to lift off the floor .

Pull the belt and slowly push the right heel against the resistance of the
belt, until the leg is straight.

Keep the leg vertical to the floor in both planes, i.e., keep the outer ankle
straight above the hip joint and keep the back heel above the buttock bone.

Leave the belt hanged on the foot and stretch the arms over the head, roll
the shoulders back to the floor and open the chest.

Without lifting the shoulders, hold the belt and pull it with elbows slightly
bent. As much as possible, pull the belt down toward the floor and not
toward you. This places load on the bones of the leg and strengthens them;
it also helps to move the femur into the pelvis.

Move the right thigh away from the abdomen and open the entire back of
the leg.

Keep the right leg vertical; extend the inner leg up, and press the outer leg
down. Open the foot and create the arch by lifting the heel and the big-toe

mound .
 Tips

Keep the abdomen soft and the breath flowing. While breathing, direct your
attention to the lower abdomen and check if the breath is spreading evenly to
both sides.

Relax the eyes and the throat.

Use both hands evenly for pulling the belt.

Mentally record the sensations of the left leg when the left foot is pushing
against the wall. Observe the effects on the entire body. Then, maintaining
the pose, move one inch away from the wall and observe what changes take
place.
Other options:

1. Place a block next to the wall and press the back of the left heel

against it.

This helps to open the back of the leg, to keep leg active and to extend the
lower back.

2. Use another belt to pull against the left heel.

This activates the left leg differently (and is helpful when there is no access to

a wall).

b. Stretching the muscles

In this variation the belt is placed on the toe mounds and the leg is
drawn as close to the body as possible (without bending the knee and
without shortening the right side of the trunk).

To increase the stretch, hook the foot with a small loop, wrap the loose end
of the belt around the palms and stretch the arms over the head.
Supta Pādāngușthāsana I
Variation 2
Learning to keep the leg straight: Entering from Dandāsana

Effects
Entering from Dandāsana helps to keep the lifted leg ‘stiff as a poker’ (LOY P. 77).

Props
belt,
wall,
block (optional)

To do the pose with the right leg lifted:

Sit in Dandāsana with your feet against the wall and place a belt on the
right heel.

Pull the belt, slightly lift the right leg off the floor and extend it against the

pull of the belt .

Round the back and keep pulling the belt and resisting with the leg as you

lie down on the floor .

As much as possible keep the left leg down on the floor .

Tips

Control the way you roll down to the floor; use the right leg to slow down the
movement.

Keep opening the back of the right knee. Extend the calf muscle to the heel.
Supta Pādāngușthāsana I
Variation 3
Activating the lifted leg: Bracing the body and the leg

Effects
The pull of the belt activates the lifted leg. Compactness is created and the bones
are strengthened. The arms are free and can be used to extend the torso and open
the chest. The different locations of the belt on the trunk have different effects:
Placing the belt on the sacrum creates compactness in the bones and joints of the
leg and pelvis; the belt on the chest opens and broadens the chest and intensifies
the leg stretch; finally, belt on the back of the head strengthen the neck and extends
the back of the neck; this extension prepares the neck for Sarvãngãsana.

Props
long belt
wall (optional)

In this variation a (long) belt is hooked on the lifted leg and anchored to
various locations in the body.

To do the pose with the right leg lifted:

Loop a long belt around the sacral band and the right heel.

Keep the buckle accessible and, while the leg is slightly bent, tighten the
belt. Then extend the leg against the resistance of the belt.

Stretch the arms over the head and roll the shoulders back (to the floor)
 .

After a while catch the belt and pull it to stretch the right leg further .

Stay for 40-60 seconds and then move the belt to embrace the mid-back.

You may need to adjust its length slightly .

At the final stage move the belt to the back of the head. Allow the head to

lift and use its weight to stretch the belt (and the leg) .
Supta Pādāngușthāsana I
Variation 4
Creating space in the lifted leg side: Hooking a belt from heel to
groin

Effects
The pull of the horizontal belt creates space in the lower back and lower abdomen
of the lifted-leg side. It teaches the strong action of the upper thigh of the lifted leg
in the pose.

Props
2 belts
(one of them may need to be long), wall (optional)

In this variation a belt is looped from the heel of the bottom leg to the
groin of the lifted leg. If your legs are long, you will need a long belt.

To do the pose with the right leg lifted:

Start as in Variation 1 of this pose and wrap a belt around the right
groin (or top leg) and onto the left heel.

Bend the right leg and hold the knee. With the left leg slightly bent, tighten
the belt. Then extend the left leg to stretch the belt such that it moves the
right thigh away from you.

Note: Keep the buckle accessible to you so you can adjust the belt.
Then place the other belt around the right heel and stretch the right leg
vertically up.
Tips
Extend the left leg and use its inner heel to stretch the belt.

Compare this variation with Variation 1: How is the flow of the breath in the
lower abdomen?
Supta Pādāngușthāsana I
Variation 5
Creating space in the lifted leg side: Partner pulls the leg

Effects
Similar to those of the previous variation, but the partner can provide a more
sensitive and intelligent traction. The partner also presses the thigh of the bottom
leg; this teaches to keep this leg rooted and to turn it from outside in.

Props
partner
rope,
belt
wall (optional)

In this variation a partner is pulling the top thigh of the lifted leg away
from the body of the student (the practitioner). To do the pose with the
right leg lifted:

Partner:
 Double the rope and insert it around the student’s right leg. Lower the
rope to the groin.

Note: If no rope is available, use a belt, but try to get a wide belt.

Insert your left foot into the looped rope and stretch it towards you. Ask the
student to stretch his right leg up, using a belt.

With your left foot, pull the rope to extend the right side of the student’s
trunk. Place your hands on the front of the student’s left thigh and lean on

it .

Place your palms such that your fingers induce an inner rotation of the

student’s thigh .

Option: Placing the rope above and below the student’s knee

Effects: This option teaches how to straighten the leg and to open the
back of the knee. It can aid recovery from certain knee injuries.

Place one end of the rope above the knee and the other below the knee.

Gently pull the rope with your leg.

Tips (for the partner):

When leaning on the student’s left thigh apply vertical pressure to move the
thigh bone down toward the floor. The direction of the fingers should move
the inner thigh down toward the floor.

Ask the student if you need to increase or decrease the pressure.

Supta Pādāngușthāsana I
Variation 6
Supporting the leg at 90°: Using a wall corner

Effects
The wall ensures precise positioning of both legs. Pressing the back of the lifted leg
to the front wall and the inner thigh of the other leg to the side wall helps to align
and stabilize the legs and pelvis. Supporting the lifted leg also reduces the strain of
a person with limited flexibility.

Props
wall corner,
belt,
2 blocks (optional)

To do the pose with the right leg lifted:

Lie close to an external wall corner or a column. Lift the right leg and
move close to the wall until the right buttock bone and the right heel touch
the wall.

Move slightly to the left to press the left inner thigh to the wall, while
turning it from outside in.

Place the left heel on a block and press the heel on the block. Use a belt to

pull against the right heel .

You can also place a (rubber or foam) block in between the right heel and

the wall .
Supta Pādāngușthāsana II (lateral)
About Supta Pādāngușthāsana II
This is the third movement shown in Light on Yoga for this pose (LOY Pl.
77), but nowadays it is usually referred to as Supta Pādāngușthāsana II.

This pose creates a lateral expansion of the pelvic area and the lower
abdomen; it is a good preparation for Utthita Trikonãsana and the other
lateral standing poses. It is one of the poses recommended for menstruating
ladies – in a class situation they can practice this pose instead of Supta
Pādāngușthāsana I, Ūrdhva Prasārita Pādāsana and so on.

CAUTIONS

Do not practice this āsana if your adductor muscles are injured.

Supta Pādāngușthāsana II
Variation 1
Stabilizing the pelvis: Holding a belt with two hands

Effects
Holding the belt with both hands stabilizes the pose and helps to overcome the
sideways rolling of the pelvis.

Props
wall
belt

We show the pose in two stages: bent leg and straight leg.

To do the pose on the right leg:

Lie down with your feet against the wall. Bend the right leg, hold its
knee with your right hand and roll it to the right side.

Resist the tendency of the pelvis to roll to the right by tightening the right
buttock and rolling the pelvis girdle from right to left.

Put the left palm on the left thigh and stay for a while to experience the

opening in the right pelvis .

Now take the belt, make a small loop and place it on the right heel. Pass
the loose end of the belt under the upper back and hold the belt with both
hands.

Pull the belt and slowly stretch the right leg against the resistance of the
belt.

Keep the left leg well stretched and press the foot against the wall and the

back of the leg down to the floor .

Tips
Do not allow the right foot to turn out; keep it parallel to the floor.

Lift the head to look at the pelvis and ensure that it is facing up, not sideways
to the right.

To increase the space in the pelvis you can move the left foot to the left and
align it with the left edge of the mat (you will need to get slightly closer to
the wall).

Observe your breath in the lower abdomen region – does it spread evenly to
both sides?
Supta Pādāngușthāsana II
Variation 2
Activating the leg: Bracing the body and the leg

Effects
The pull of the belt activates the leg that is extended sideways. Compactness is
created and the bones are strengthened. The arms are free, so they can be used to
extend the torso and open the chest.

Props
long belt

This variation is similar to Variation 3 of Supta Pādāngușthāsana I - a

(long) belt is hooked on the sideway leg and anchored around the pelvis,
and then around the chest.

To do the pose on the right leg:

Loop a long belt around the pelvis and the right heel. With bent knee
tighten the belt such that when you straighten the leg, the belt is well
stretched.

Then move the belt to embrace the chest. You may need to adjust the
length of the belt.
Supta Pādāngușthāsana II
Variation 3
Creating space in the pelvis: Hooking a belt from heel to groin

Effects
The pull of the belt creates space in pelvis and teaches to maintain its evenness. A
space is created for the breath in the lower abdomen.

Props
wall
2 belts
(one of them may need to be long)

This variation is similar to Variation 4 of Supta Pādāngușthāsana I. We

show here an option of using a short looped belt. To do the pose with the
right leg sideways:

Wrap a belt from the right groin to the left heel (normally this should
be a long belt).

Bend the right leg and hold the knee. With the left leg slightly bent, tighten
the belt. Then extend the left leg to stretch the belt such that it moves the
right thigh away from you.

Note: Keep the buckle accessible for adjusting the belt later on.

Fold the other belt twice to create a short and firm loop. Hook that loop on
the right heel and straighten the leg up.
Hold the short loop with the right arm straight and move the leg sideways
to the right.

Note: Adjust the length of the loop or you grip as needed.

Resist the tendency of the pelvis to roll to the right.

Tips

When moving the leg sideways toward the floor extend the inner leg from the
groin to the inner heel and move the outer leg from the outer foot toward the
pelvis.

Move the right leg down from the inner leg but tighten the outer leg and right
buttock to resist. This prevents the pelvis from tilting to the right.

Roll the pubic bone from right to left.

Supta Pādāngușthāsana II
Variation 4
Creating space in the stretched leg side: Partner pulls the leg

Effects
This option opens the back of the leg and creates space in the knee. It can alleviate
some knee injuries.

Props
partner
rope
belt
wall (optional)

This variation is similar to Variation 5 of Supta Pādāngușthāsana I.

Follow the instruction given there.

Other Options:

1. Scissors-action
Partner :

Place your right heel against the student's top front thigh and move it
towards you (to extend the right side of his trunk).

At the same time use your left leg to gently push against the student›s calf
so as to keep his leg well stretched.

Place your right hand on the students left iliac crest to keep it grounded.

Use the scissors-like action to open the back of the knee of the student.

Note: Be sensitive in applying your force. Do not do this variation if the

student has a knee problem.
2. Foot under buttock

Partner:

After the student has lifted her/his right leg, stand facing her/him and
insert your left foot under the student’s right buttock.

With your foot and toes, extend the buttock toward you and support it
.

As the student moves her/his leg to the right, lean with your right hand on
the student’s left iliac crest to prevent her/his pelvis from rolling to the
right .

Place your left hand on the front of the student’s left thigh and keep it
anchored down. Place your palm such that the fingers are facing in and

roll the student’s thigh from outside in .

Note: The bony protrusion of the iliac crest is convex and sharp; curve
your palm to match this shape and if the student is sensitive, do not
apply strong pressure.
Supta Pādāngușthāsana II
Variation 5
Moving the femur head into the hip joint: Side foot against wall

Effects
Straightening the leg against the resistance of the wall moves the femur bone into
the socket of the hip joint – this is a very healthy action for this joint. Starting with
the outer leg on the floor intensifies the sideway opening of the pelvic girdle.

Props
belt,
wall,
block (optional)

Usually in this pose we attempt to keep the pelvis stable and open the leg
to the side without allowing the pelvis to roll sideways. Sometimes this
can be reversed: start by moving the leg all the way to the floor and then
roll the pelvis to the opposite side. This creates compactness in the pelvis,
especially when placing the foot against the wall as shown here.

To do the pose with the right leg sideways:

Lie on a sticky mat parallel to a wall, with your right side about 75 cm
(30 inches) from it (the distance should be slightly less than the length of
your leg).

Bend the right leg and place the foot on the wall. The knee should be
slightly bent, the outer foot on the floor and the leg should be
perpendicular to the wall .

Slowly push the wall in order to straighten the leg.

Note: The sticky mat is mandatory, since it provides friction for

resisting the push.

Place the left palm on the left iliac bone. Turn the pelvis as much as
possible to the left attempting to move the left buttock closer to the floor

.
Option: Using wall corner

You can do this variation such that the left foot will also push a wall.

For this you have to use a wall corner as shown here :

Tips

Moving the femur head into the socket is most effective when the angle
between the right leg and the wall is 90°; hence do not move the right foot
higher than this.

You can place a folded blanket, or some other support to fill the gap under the
left buttock.

Move the outer buttocks inward toward one another, this helps to open the
front of the pelvis, keep the left side of the pelvis grounded and root the
femurs into the hip sockets.
Supta Pādāngușthāsana II
Variation 6
Moving the femur head into the hip joint: Partner pulls the
buttock

Effects
The pull of the rope stabilizes the pelvis and keeps the femur bone in place. This is
very soothing and allows the abdominal organs to relax and soften.

Props
partner
rope
belt

To do the pose with the right leg moving sideways:

Student: Lie down on the floor. Lift the right leg and hold it with a belt
on the right heel.

Partner: Sit next to the left side of the student and wrap a rope on his/her
right buttock. Place your feet against the left side of the student’s pelvis.
Partner: As the student moves his/her leg to the right, pull the rope to
stabilize his/her pelvis and to move the flesh of his/her buttock into the
pelvis.
Supta Pādāngușthāsana II
Variation 7
Restorative Supta Pādāngușthāsana II: Supporting the outer thigh

Effects
The support enables to stay effortlessly in the pose and to enjoy the widening and
relaxing effect of the pose. This variation is especially useful for women during
menstruation and pregnancy (during pregnancy, use a bolster).

Props
blanket
bolster of block

To do the pose with the right leg moving sideways:

Place a rolled blanket (or a bolster) lengthwise on your right.

Hold the right foot using a belt and lift it up.

Move the leg to the right side and adjust the rolled blanket to support the
right upper thigh.

Bend the right elbow and place it on the floor at shoulder-height .

Other options: Using a hard support

 You can use a wooden block or even a flat metal weight (not
shown).

Place the block or the weight so as to support the greater trochanter (the
quadrilateral eminence of the top lateral femur).
Paschimottānāsana
About Paschimottānāsana

Paschimottānāsana is a major forward extension. It is especially beneficial for

stretching the back legs and back torso as well as for restorative and
meditative practices. Hence we cover it with some length. Many of the
variations shown for this pose can be easily adapted to other basic forward
extensions (like Jānu Śīrșāsana and Triaņga Mukhaikapāda
Paschimottānāsana). We present here variations for:

• Activating the legs

• Bending deeper into the pose by lengthening the hamstrings muscles
• Restorative prolonged stays in the pose

People with short hamstrings tend to bend from the back, which causes an
unhealthy load on the back. To do the pose safely one must first learn to
lengthen the hamstrings.

Activating the Legs

Unlike standing āsanas, in which the feet are the base of the pose, in most
forward extensions, the backs of the legs – from buttocks to heels – are the
base. The more you press the legs down and make them heavy, the more
freedom and extension you will get in the trunk. The quadriceps (front thigh
muscles) should be tight and flat on the femurs (thigh bones). One has to
learn how to activate and tighten these muscles without puffing and
shortening them, or pulling them away from the bones.

The following variations help to learn this action.

CAUTIONS

To protect the hamstrings muscles, always open the knees

completely, extending them evenly on all sides. Do not allow the
thighs to lift off the floor. Do not practice this āsana during or just
after an asthmatic attack. Avoid this pose if you have diarrhea.
Paschimottānāsana
Variation 1
Activating the legs: Block between the thighs

Effects
The block activates the outer thighs; this stabilizes the hip joints and helps to
extend the sides of the trunks. It also helps to roll the thighs inward and thus widen
the pelvis. Pulling the belt with the arms helps to extend the spine and widen the
back, thereby preventing it from bulging upward (like a “hunchback”).

Props
wooden block
belt optional: 2-3 blankets
(for raising the seat and/or for resting the head)

This is similar to Variation 6 of Dandāsana.

Place a folded blanket next to you for later head support (the height of
the support should be adjusted according to your need).

Sit in Dandāsana. Hold the block firmly in between the thighs. Roll the
thighs inward, so as to touch the block with the upper edges of the inner
thighs (as in page 10).
Bend the knees slightly. Loop a belt around the heels and hold it. Pull the
belt with both hands, lift the chest, move the upper spine in, and make the
back concave. Stretch your legs against the resistance of the belt and sit

straight .

Inhale and lift the arms up to Ūrdhva Hasta Dandāsana.

Bend forward 450 keeping the concave shape of the back, lift the sternum;

then lift the chin and look upward (this is Pādanguștha Dandāsana) .

Inhale and open the chest. If necessary, shorten the belt so as to keep your
arms stretched.

Exhale and move forward by bending the elbows sideways (if you reach
the feet, hold them instead of the belt). Widen the elbows to broaden the
chest.

Place the naval region on the thighs, then the bottom chest and finally
lower the head.

Soften the neck as you lay your forehead gently in between the shins
(or on a blanket or bolster you placed on top of them).
Tips

Learn to activate the legs and press them down to the floor while keeping the
abdomen completely passive.

When an airplane lands, its rear wheels touch the ground before its front
wheels; similarly, when entering Paschimottānāsana the bottom trunk should
descend down before the top trunk (do not do a “crash landing”).

Lift the elbows to broaden the chest and to open the sides of the trunk and
armpits. Do not drop the sides but move the spine down, into the back.
Note:

All forward extensions have three stages:

Ūrdhva Hasta – stretching the arms up to create length in the trunk .

Ūrdhva Mukha Dandāsana (or Pādanguștha Dandāsana) – in this stage

the back is made concave which creates length in the front spine. The head

is facing upward, but the eyes recede to mentally observe the spine .

Adho Mukha – This is the final stage in which the head is brought down.

The back of the trunk is long with a gentle curve .

Paschimottānāsana
Variation 2
Activating the feet: Block against the soles

Effects
The flat & hard block stabilizes the feet and provides a good gripping surface for
the symmetrical pull of the hands, which activates the legs further. The hip joints
are stabilized and the sacrum is drawn in.

Props
block or two
blanket
(optional)

Variation 5 of Dandāsana (see page 9) is similar to this one, but here we

use a block to facilitate the forward extension.

Sit in Dandāsana and place a block against the soles of your feet.

Inhale, lift the arms and extend the trunk up. Exhale, bend forward from
the hips, hold the sides of the block and straighten the legs; look forward
and up to make the back concave .

Inhale, and with exhalation bend the elbows and extend the trunk forward
over the legs.

Rest your forehead on the shins (use a folded blanket, a bolster or even a
chair, if needed).

If possible, place another block , or turn the block to its long side .

Note: Instead of the block you can use a plank ; which induces
more width in the trunk. If available, you can use a column, a wall hook,

a bench or any other stable object you can grasp to increase the
forward extension.
 Tips

Tighten the outer thigh muscles to stabilize the hip joints and broaden the
pelvis girdle. This softens the abdomen.

While stretching the legs, watch their top centerlines: in each leg, the centers
of the front ankle, knee and thigh should be in line and facing upward.

Broaden the soles of the feet and spread the toes.

Applicability
All forward bends with one or both legs stretched forward, e.g. Jānu
Śīrșāsana, Triaņga Mukhaikapāda Paschimottānāsana
Paschimottānāsana
Variation 3
Compacting the legs: Using belts

Effects
The belts create compactness and sharpness in the legs and stabilize the inward
rotation of the thighs. Working against the resistance of the belts activates the legs.

Props
2 belts
(or more)

In Variation 7 of Dandāsana (page 11) we show how to use six belts to

stabilize and compact the legs. This Variation shows this for
Paschimottānāsana. We use here two belts; you can add belts to improve the
compactness of the legs, as shown on page 11.

Sit in Dandāsana and tie one belt around the middle of the thighs, and a
second belt around the middle of the shins.

Adjust the belts such that they are tightened in opposite directions.

Turn the thighs in, and then tighten the belts.

Note: If after tightening there is discomfort at the ankle bones, place

some cushioning between the ankles.

Bend and extend forward to Paschimottānāsana.

Applicability
Tying the legs with belts can be done in any pose in which the legs are
joined and stretched. It can be used for Tadasana (standing near the wall),
for inverted poses, and so on. You can do a cycle of Dandāsana, Urdhva
Hasta Dandāsana,Paschimottānāsana, Paripurna Navasana, Ardha
Navasana and so on, with the belts on the legs.
Paschimottānāsana
Variation 4
Opening the sides: Belt around feet

Effects
Placing the belt on the feet in this way activates the feet and the legs. The palms are
facing down allowing turning the arms and lifting the elbows. This opens the sides
of the trunk and helps to extend them forward.

Props
belts

Sit in Dandāsana with the legs slightly spread and wrap a belt around

the middle of the feet .

Catch the far end of the belt and cross it under the closer end .

Pull the belt to bend forward. Resist with the legs. Activate and open the
feet.

Lift the elbows to the level of the shoulder blades.

Use the pull of the belt to extend the sides of the trunk forward while

descending the spine into the trunk .

When pulling with the arms do not allow the shoulders and the trapezius
muscle to move closer to the neck.
Paschimottānāsana
Variation 5
Opening the backs of the legs: Heels on block

Effects
Supporting the back heels activates and strengthens the legs. It teaches how to
press the quadriceps muscles into the thigh bones, and in turn open the backs of the
legs and knees. It also teaches to lengthen the Achilles’ tendons.

Props
block
blanket (optional)
belt (optional)

Variation 4 of Dandāsana (see page 8) is similar to this one; but here we

add the forward extension.

Note: If your knees are hyper-extended, support the calf muscles as

shown in Variation 4 of Dandasana.

Sit in Dandāsana and place the heels on a block.

Move the heels away to extend the Achilles’ tendons and press them down

against the block .

Inhale, broaden the chest and stretch the arms up.

Exhale and go forward to catch your toes (use a belt if needed). Lift the
inner arms, look up and keep the spine concave.

Inhale, and with exhalation bend forward from the hips while keeping the
trunk long.

Interlock the fingers (or palms or wrists) around the feet according to your

capability .

Push the legs down as you stretch the trunk further.

Rest the forehead on the shins (use a folded blanket or bolster if needed).
Tips

Do not use the arm muscles aggressively; instead elongate the armpits
towards the inner elbows and let the trunk flow forward on the legs.

Flatten the front thigh muscles down so as to touch the bones while
broadening the back thigh muscles. Think of the thighs being very heavy, as
 if weights are placed on top of them (you feel this effect by putting actual
weights on the thighs).

Applicability
All forward bends with one or two legs stretched forward

Props
2 chairs

Other options :

Support both buttock bones and the heels.

It is possible to use two blocks as shown in Variation 4 of Dandasana.

Or to use two chairs & .

Effects: Raising the body on two chairs emphasizes the four bones that
you should press down (buttocks and heels). The chair that supports the
heels provides anchoring points for the hands. Sitting high has a mental
effect which helps to open the back of the knees further. In a therapeutic
context, it also allows to hang a weight on the knees (do not do it
without a guidance of a certified teacher).

Note: Avoid this variation if your knees are hyper-extended.

Paschimottānāsana
Variation 6
Anchoring the hands: Feet on inverted chair

Effects
Pulling the chair against the resistance of the feet enables excellent stretching of
the entire trunk forward, and teaches how to use the feet to extend the legs. The
slanted seat enables one to adjust the gripping distance according to one’s
capability. It gives a good stretch of the arms and the trunk, while the elbows are
supported on the legs of the inverted chair.

Props
chair,
blanket
(optional)

Turn a folded chair upside down, so that its legs are pointing toward
you, back legs on the floor.

Sit in Dandāsana with feet placed on the inverted seat (place a sticky mat
piece on the seat if necessary).

Holding the chair legs, adjust the angle of the seat to support the soles of

the feet. Bend your legs and pull the chair . Extend the front of the
body and make the spine concave.

With exhalation straighten the legs while keeping the back concave .

Lower the trunk on the legs in Paschimottānāsana. Place your elbows on

the chair legs. Place the forehead on the chair rung or on a folded blanket

.
Paschimottānāsana
Variation 7
Lifting the sides: Supporting the hips

Effects
The side support stabilizes the pose and provides resistance against which to
broaden the pelvic girdle. It also lift the tailbone into the body, thus helps to extend
the spine.

Props
2 rolled blanket

Sit in Dandāsana.

Tuck two rolled blankets diagonally along the sides of your hips such that
the pelvic girdle is held compactly.

Bend forward into Paschimottānāsana.

 Tips

Go back to Dandāsana, remove the blankets and repeat the pose. Note which
muscles you needed to activate in order to re-create the compacting effect
after removing the rolled blankets.

Applicability
All forward bends with one or two straight legs (one rolled blanket per
straight leg).
Entering the pose with bent legs

The standard way of entering Paschimottānāsana is to keep the legs straight

and firm on the floor, and move the trunk toward the legs, until the body is
folded into two and the front trunk rests on the legs. If done forcefully, this
can make the legs rigid, block the hamstring extension, and exert excessive
pulling on the lower back. To achieve comfort in forward bends the
hamstrings must be lengthened.

Entering the pose gradually with bent legs helps to lengthen the hamstrings:
Sit with bent legs and lay the trunk on the thighs. Then slowly straighten the
legs, keeping the trunk close to the thighs. Experience a soft and deep folding
of the body into a forward bend. Patiently work to slide the heels forward (or
the buttocks backward) in order to straighten the legs.

The following variations demonstrate how to enter the pose with bent legs on
the floor. If padding is needed, place the heels and buttock bones on a blanket
rather than sticky mat.
Paschimottānāsana
Variation 8
Sliding back into the pose: Hands grasping hooks

Effects
Sliding the buttocks back lengthen the hamstrings, a key point in the forward
bends.

Props
lower wall hooks
two blankets (optional)

Sit on the floor or place a blanket on the floor (no sticky mat) and sit
on it with your feet against the wall facing the hooks (or the column), legs
bent.

Reach forward and hold the wall hooks.

Extend the trunk forward and lay it on the thighs. Bend the knees as much
as needed to have the trunk in contact with the thighs.

Lower the head and take a few breaths to relax in this intermediate stage

Slowly push the wall to slide the buttocks back.

Keep the trunk on the legs and the head down; keep sliding back until the

legs are straight and the forehead rests on the shins (fold a blanket or
bolster for the head rest if needed).
Notes:
When sliding the buttocks, take care not to get the buttock flesh caught under the
legs, so as not to tug on the lower back.

If you do not have low wall hooks you can use any graspable heavy object like a
column or a Viparita Dandāsana bench; even a closet or a piano can do the job!

Tips

Work gradually. Be careful not to over-stretch the muscles and ligaments of

the back of the legs and lower back.

Keep your abdomen soft and breathe smoothly.

When you slide back keep the forehead down and the trunk passive. Work
patiently to straighten the legs; with repeated practice you will eventually be
able to straighten them while keeping the trunk on the thighs and the
forehead on the shins.
Paschimottānāsana
Variation 9
Rolling the pelvis forward: Belt around pelvis and heels

Effects
When sliding the heels forward the belt pushes the upper buttocks region forward
this moves the trunk forward from its base. Folding deeply into the pose is done
without effort, since the strength of the legs moves the trunk forward. Once the belt
is well stretched it gives a framework to the body and makes the pose very stable
and relaxing.

Props
long belt
2 blankets
(optional)

This is quite similar to Variation 3 of Dandāsana, but here the belt is

placed slightly above the sacrum.

Sit in Dandāsana; on the floor or on a folded blanket. Place the heels on

a smooth surface, so they can slide.
Bend the legs. Loop a long belt from the heels to the pelvis just above the
sacral band.

Tighten the belt with bent legs. Adjust as necessary to feel “braced”.

Bend forward from the upper sacral bend, catch your feet and lower the
head (if needed use a folded blanket to rest the head).

Do not allow the trunk to move away from the legs as you slide the heels
forward.

Keep the head down with forehead supported on the shins.

Stay in the pose and slowly stretch your legs forward; if possible straighten
them into Paschimottānāsana.
Tips

To savor the quieting effect of the pose, rest the forehead on a folded blanket
(placed on the shins).

If your hamstrings are short you may not be able to straighten the legs and
you may be tempted to separate the trunk from the legs – do not do that, but
rather stay with your trunk on the legs and patiently check if you can slide
the heels slightly forward. With time and persistence, your hamstrings will
lengthen and you will be able to straighten the legs without lifting the trunk.
Paschimottānāsana
Variation 10
Rolling the pelvis forward: Two belts around pelvis and heels

Effects
The lower belt stabilizes the pose; as you slide the heels forward, it pushes the
lower back forward into the pose. The second belt helps to move the mid-back
forward and down and to elongate the back muscles.

Props
2 rolled blanket

The last variation can be improved by using two long belts:

Sit in Dandāsana and bend the legs. Loop one long belt around the
heels and the pelvis, and another long belt around the heels and mid-back.

Bend forward to Pādanguștha Dandāsana. Tighten the higher belt

according to the new position of the back.

Move toward the final pose and tighten the belt such that it supports the
back in the new position.

Keep bending forward in increments, shortening the belt to support the

back as you progress toward Paschimottānāsana.
 Tips

Use your breathing to advance in the pose: Inhale and broaden the chest;
exhale and perform a slight Uddiyana Kriyā to go deeper into the pose.
Repeat this for several breath cycles until you settle in the pose.

Uddiyana Kriyā
Uddiyana Kriyā means activation of the abdominal muscles in order to suck the
abdominal organs in and move them up (toward the chest). Note that this is not
Bandha (which means lock), but Kriyā (which means activation).

Applicability
All the basic forward extensions.
Paschimottānāsana
Variation 11
Anchoring the base: Partner pulls back and down

Effects
The pull clarifies the directions involved in the pose; the groins should be soft and
stable and descend down. The buttock bones should not lift. The lower back should
remain round and quiet. From this base the trunk can be extended forward without
disturbing the quietness of the pose.

Props
partner
belt

Sit in Dandāsana and place a belt across your top thighs.

While the partner pulls the two edges of the belt diagonally back and

down, bend forward into the pose .

Note: If you have a low wall hook you can use it for the belt anchoring
and do this variation on your own.

Another option for the partner is to place the belt on the sacral band of the

practitioner and pull it down ( shows the placement of the belt).

Tips

Sense the quietness that the pull induces; then ask the partner to release the
pull and learn to generate a similar sensation on your own.
Paschimottānāsana
Variation 12
Bending deeper into the pose: Belt around thighs and back

Effects
The belt helps to fold deeper into the pose and to stay in it effortlessly. Extended,
relaxed stay in the pose lengthens the hamstring muscles.

The contact of the belt allows you to sense the shape of the back.

Props
belt

Note: This is an advanced variation for people who can bend easily into
the pose.

Sit in Dandāsana; bend slightly forward and bend the legs. Then
tighten a belt around the thighs and the back. Keep the buckle on your side.

Slowly stretch the legs with concave upper back (to Pādanguștha
Dandāsana).

Bend forward into Paschimottānāsana, tightening the belt as you move

forward and down.

Note: An alternative to this variation is to place heavy weights on the

back (or have a partner do Mayurãsana on your back, like in the famous
Pl. 162 of LOY).
Restorative Paschimottānāsana
Variation 13
Opening the sides of the body: Supporting the elbows with
blocks

Effects
The blocks support the elbows and help lifting the upper arms and shoulders. When
done this way, the pull of the arms opens and stretches the sides of the body and
widens the back.

Props
2 blocks
blanket

Lifting the elbows in Paschimottānāsana opens and lifts the sides of the
trunk and the armpits; this helps to move the vertebrae into the body
and to flatten the back. The blocks help this action and provide supports
for the elbows for extended stays in the āsana.

Sit in Dandāsana and place the two blocks symmetrically, one on each
side of the legs. Place a blanket on your shins.

Bend the elbows, widen and lift them as you move forward to
Paschimottānāsana.

Hold the feet and place each elbow on the corresponding block. Adjust the
position of the blocks as required.

Rest the forehead on the blankets and stay in the pose with smooth breathe.

Note: An inverted chair can also be used to support the elbows; this was
shown in Variation 5 above.
Tips

Extend the sides of the trunk to the middle of the armpits, lower the armpits
down. Widen the elbows by extending the inner arms from the center of the
armpits to the inner elbows.

To re-create the effect without the blocks, rotate the elbows upward as your
chest goes down. Make sure the elbows and the shoulder blades are at the
same level.
Restorative Paschimottānāsana
Variation 14
Relaxing the head: Forehead on chair

Effects
The head support relaxes and cools the brain. Using a chair gives a high support
which creates space in the trunk and allows for smooth breathing. The chair also
provides many options for the hand grip, thus enabling a range of experiences,
from active stretching to passive resting.

Props
chair,
blanket

Sit in Dandāsana in front of the chair and place your feet against the
back rung. Prepare a folded blanket on the seat to support the head.

Note: if the back rung is too high, place a wooden block on the floor in
 front of it and press the feet against it. If there is no back rung, you can
replace it by tightening a belt across the back legs of the chairs.

Hold the sides of the seat and pull to extend the trunk forward.

Exhale and bend forward. Move the hands to grip the backrest of the chair.

Lower the trunk and rest the forehead on the seat .

Note: If needed, a bolster or a block may be used for head support.

To go further in the pose, grip the back edge of the seat with your hands.

To go still further, grip the back legs of the chair and stretch forward,
inserting your head and trunk below the seat. Rest your forehead on the

front rung .
Tips

Try different hand positions and see the effects on your stretching.
Restorative Paschimottānāsana
Variation 15
Relaxing the head: Forehead on bolster

Effects
the bolster provides very soft support and hence induces relaxation and placidity.
The blanket, supporting the abdomen and lower back, increases the soothing effect
of the pose.

Props
bolster
2-3 blankets

Sit in Dandāsana on a blanket or two and place a three-folded blanket

widthwise across the top thighs and a bolster widthwise on the shins.

Bend into the pose and rest the lower abdomen on the folded blanket and
the forehead and elbows on the bolster.
Tips

Before you place the abdomen on the blanket, lift it and extend it forward so
as to place the lower abdomen on the blanket.
Restorative Paschimottānāsana
Variation 16
Using gravity: Sitting on a chair

Effects
The gravitational pull helps the back muscles to extend gradually.

Props
chair
wall
belt (optional)
bolster or folded blanket

Place a chair on a sticky mat in front of the wall. Place a sticky mat on
the seat and sit on the front edge in Dandāsana, feet against the wall.

Place a bolster on the top shins.

Bend forward, hold the feet, make the back concave and look forward to
the wall. If you do not reach your feet, use a belt to hook the feet .

Note: Note: If you happen to have upper wall hooks, you can use them

to extend the trunk as shown in . This is especially beneficial for

people suffering from back pain due to compression of the vertebrae.

Bend further forward and rest the forehead on the support .

Tips

Keep the groins and the abdomen soft as the trunk is lowered to the legs.
Using Wall Ropes
Note: The following three variations are advanced and require good
flexibility and coordination.

Ūrdhva Mukha Paschimottānāsana

Variation 1
Ūrdhva Mukha Paschimottānāsana I Using wall ropes

Effects
The weight of the body helps to fold into the pose; this variation improves the
flexibility of the back and the stretches the backs of the legs almost effortlessly.

Props
wall ropes,
partner
(optional)

This variation is a good preparation for Paschimottānāsana, as gravity

helps to fold the body.

The standard top wall ropes should be folded into two for this variation.
 Catch the ropes and climb on the wall.

Option: climb up until the whole body is inverted in hanging Adho Mukha

Vŗksāsana .

Then slide the buttocks down to fold into Ūrdhva Mukha

Paschimottānāsana I (LOY Pl. 168) .

A helper sitting on a mat can help you fold into the pose while reducing the
load on your arms. This is very useful as it releases load from the hands,

and helps to bend deeper into the pose .

Ūrdhva Mukha Paschimottānāsana
Variation 2
Ūrdhva Mukha Paschimottānāsana II Using wall ropes

Effects
The gravitational pull helps to fold the body. The challenge of entering the pose in
this way develops coordination and confidence.

Props
wall ropes

Stand with your back to the wall and catch the upper wall ropes.

Climb with your feet pressed against the wall until the body is parallel to

the floor .

Now, simultaneously, step down on the wall and fold the body –

coordinate the stepping with the folding .

Roll the buttocks down and fold into Ūrdhva Mukha Paschimottānāsana II

(LOY Pl. 170) .

Ūrdhva Mukha Paschimottānāsana
Variation 3
Ūrdhva Mukha Paschimottānāsana II Helper presses down

Effects
Extends and tones the back muscles and hamstrings. The external weight induced
by the helper allows you to fold deeper into the pose, keeping the groins and the
abdomen very soft.

Props
blanket
belt (optional)
partner

Practitioner:

Lie on the back, lift the legs and fold the body to Ūrdhva Mukha
Paschimottānāsana II (LOY Pl. 170); keep the legs straight and tight.

Interlock the fingers behind the feet and simultaneously lower the buttocks
and feet toward the floor, keeping the legs parallel to the floor.

Note: If your hands do not reach your feet, use a belt.

Partner:
 Place a folded blanket on the buttocks of the practitioner.

Simultaneously and gently push the practitioner's buttocks and heels or

ankles toward the floor, keeping the legs parallel to the floor.

Note: choose a partner of your same gender.

Tips

Open the backs of the knees and stretch the legs well as the partner pushes
you down.

As much as possible keep the back on the floor (do not go toward Halāsana).
Jānu Śīrșāsana
About Jānu Śīrșāsana

Jānu Śīrșāsana is a non-symmetrical pose, which requires simultaneous

action in several axes. Bending one leg and rolling the thigh out, tends to pull
the corresponding side of the trunk back and make it more convex.
Nevertheless, we still inspire to keep the back as symmetrical as the back of
Paschimottānāsana. This is challenging and requires practice. The following
variations help to learn these actions.

CAUTIONS

To protect the hamstrings muscles, always open the knee of the

outstretched leg completely, extending it evenly on all sides. Do not
allow the thigh of that leg to lift off the floor.

If you have a knee injury or suffer from knee pain avoid doing this
pose or ask advice from a knowledgeable teacher.

If your hamstrings are over extended and feel sore, work softly in
order to prevent injury.
Jānu Śīrșāsana
Variation 1
Turning sideways: Using a belt

Effects
The belt provides leverage for the turning action.

Props
belt

This is a preparatory stage in which one learns to turn the body sideways
until it faces the straight leg.

To do the pose with the right leg bent:

Sit in Dandāsana and bend the right leg to the right side.

Place a belt on the left foot and catch it with your right hand.

Place the left hand on the floor and use the hands to turn the trunk from right to

left .

Now make a small loop and take the long loose end of the belt around the right
side of the trunk to your back.

Bend slightly the left knee, move the left arm behind the back and catch the belt

with your left hand. Catch it as far and deep as you can behind the back .
As you straighten the left leg, roll the left shoulder back and turn the trunk from

right to left .
Applicability
Ardha Padma Paschimottānāsana, Triaņga Mukhaikapāda
Paschimottānāsana, Marīchyāsana
Jānu Śīrșāsana
Variation 2
Rolling the bent leg out: Using bolster against the heel

Effects
Placing the heel against the bolster teaches to move the knee back to form an
obtuse angle between the thighs.

Props
bolster

Turning sideways as shown in Variation 1 above is challenging when the

bent leg is rolled out and moved back. Light on Yoga says: “The angle
between the two legs should be obtuse.” (Para. 3 of the Technique for
this pose). This means that the right thigh should be moved more the 90°
sideways and the right heel should be place next to the right groin.

This preparatory stage teaches to place the bent leg at the correct angle.

To do the pose with the right leg bent:

Place a bolster across the mat and sit in Dandāsana on its right edge.

Bend the right leg by folding it from the inner knee. Move the knee back
and place the heel against the right side of the bolster, next to the right

groin .
 Note: If the knee cannot be kept on the floor rest it on a folded blanket.

Using your hands, rotate the waist and chest until your entire trunk faces
the left leg.

Inhale, open the chest, and with exhalation bend forward into the pose
.
Notes:
If needed, place a folded blanket or another bolster under your forehead.

To turn more to the left, try to place the right cheek on the head support.
Jānu Śīrșāsana
Variation 3
Rolling the bent leg out: Partner pulls the thigh back

Effects
Rolling the thigh back with one end of the rope helps to create the bi-directional
stretch of this pose (the thigh rolls back while the trunk moves forward). At the
same time, the other end of the belt extends the inner thigh.

Props
partner
rope
(or belt)

To do the pose with the right leg bent:

Sit in Dandāsana and bend the right leg to the right while placing a
rope behind the knee.

Have the partner on your right pull the rope to roll the thigh out and back.

Extend the right side of the trunk, from the right waist to the armpit.

Move the right side of the abdomen to the left.

Roll the front of the trunk toward the left leg and extend forward into the
pose.
Tips

When helping, separate the two ends of the rope and use one of them to
extend the inner knee out, and the other to roll the thigh back (see photo).
Jānu Śīrșāsana
Variation 4
Keeping the bent knee backward: Knee against wall

Effects
Placing the knee against the wall helps to keep the knee from sliding forward; it
also helps to extend the thigh.

Props
wall
blanket
or bolster
(optional)

This variation achieves the same purpose as the previous one, without a
partner.

To do the pose with the right leg bent:

Sit with your right side facing the wall at about 50 cm (20 inches) away
from it.

Bend the right leg and move to the right until the right knee is placed
against the wall.
Move yourself slightly forward. The wall prevents the knee from moving;
hence, as you shift forward, the angle between the thighs increases.

Keep extending the right thigh so as to press the knee against the wall
while bending forward into the pose.

Note:
if the pressure of the wall on the knee feels uncomfortable, place a piece
of sticky mat in between knee and wall.
Jānu Śīrșāsana
Variation 5
Keeping the bent knee backward: Bracing the right leg

Effects
The belt bracing the leg keeps the femur head inside the hip joint. When grasping
the foot it helps to turn the trunk sideways. These actions sharpen the awareness to
the bent knee and help roll it out and back.

Props
belt

To do the pose with the right leg bent:

Sit in Dandāsana and bend the right knee sideways.

Insert a looped belt over the head and tighten it around the pelvis and bent
knee.

Move the left shoulder and arm back and catch the belt with the left hand.

Use it to turn the trunk to the left .

Keep stretching the belt with the bent knee as you go to Jānu Śīrșāsana

.
Jānu Śīrșāsana
Variation 6
A different way to enter the pose: Sliding the knee back

Effects
This way of entering the pose helps to keep the back in a symmetrical shape even
after moving the knee back. This helps to keep the abdomen quiet.

Props
blanket

The previous variations help to move the knee back and keep it there,
but at the same time the back may be tilted toward the bent knee side.
So, after moving the right knee back we have to struggle in order to
lower and flatten the right side of the back.

This variation takes an opposite approach: first enter the pose with the
knee taken only about 60° sideways; then, while keeping a
“Paschimottānāsana back” (see the section About Jānu Śīrșāsana above)
slide the knee backward to form 90° or even a wider angle.

To do the pose with the right leg bent:

Spread a blanket (do not use sticky mat) and sit on it in Dandāsana.
Bend the right leg; move the knee about 60° to the right.

Turn from right to left and bend forward keeping both sides of the waist

moving evenly forward .

Lower the trunk down and stay a while.

Then, without allowing the right side of the back to become convex or
move sideways, slide the right knee backward to form an obtuse angle

between the thighs .

Jānu Śīrșāsana
Variation 7
Folding into the pose: Start by bending the Dandāsana leg

Effects
Keeping the front body in contact with the straight leg clarifies how the back side of
the body needs to be stretched in the final pose.

Props
blanket,
low wall hook

People with stiff hamstrings often struggle with the forward bends and
they never seem to enjoy the softening and quieting effects of these poses.
This variation acquaints them with this important aspect of the forward
bends.

To do the pose with the right leg bent:

Sit in Dandāsana on a blanket (not on a sticky mat) and bend the right
leg to the right.

Slightly bend the left leg at the knee.

Bend forward, lay your front body on the bent left thigh and catch a wall
hook.

Notes:
If you do not reach the hook, use a belt.
You can use a column (as shown here) or any other stable and graspable object.

Grip the hook firmly and gradually straighten the left leg by pushing
against the wall and sliding back. Keep going without letting the trunk
lose touch with the thigh.

Note:
If you cannot straighten the leg, keep it bent and work slowly on sliding back.

Rest your forehead on the left shin (add a blanket if needed).

Tips

Keep the abdomen close to the spine as you stretch forward. This will help
you extend the lower back and breathe more easily.
Jānu Śīrșāsana
Variation 8
Activating the straight leg: Foot against a block

Effects
Pulling the block helps to activate the Dandāsana leg. The block also provides a
better anchoring place for the hands and helps to sensitize the foot.

Props
block

This Variation is similar to Variation 2 of Paschimottānāsana.

To do the pose with the right leg bent:

Sit in Dandāsana with a block in front of the feet. Bend the right leg.

Catch the block with your hands and pull it toward you. Resist the pull of
the arms by tightening the left leg.

Make the back concave and look up.

Pull the block to extend the trunk forward and go into the pose.
Jānu Śīrșāsana
Variation 9
Aligning the trunk: Rolled blanket on top thigh

Effects
The pointed shape of the rolled blanket lifts the left waist and helps to roll the
abdomen to the left – a challenging action for most people. The blanket also
supports the abdomen and helps to relax it.

Props
blanket

Ideally, in this pose the back should be even and symmetric, similar to
Paschimottānāsana. When doing the pose with the right leg bent, the left
side of the trunk tends to shorten, and the right side tends to bulge. This
variation helps to bring the back to a more even shape.

To do the pose with the right leg bent:

Sit in Dandāsana.

Roll a 4-folded blanket around one of its corners to form a conic roll .
Bend the right leg and place the rolled blanket on your lap. Tuck the
narrow end into the left groin from the left side, with the wide end hanging
out to the left.

Turn the waist from right to left; then bend forward, allowing the roll to
support the left side of the lower abdomen.

Catch the left foot, move the abdomen to the left and flatten the right side
of the back.

Rest the forehead on the left shin (or folded blanket) and stay in the pose

If a partner is around he or she can pull the blanket from the left side in

order to help turning the abdomen from right to left .

Tips

Experiment with the blanket to find the most suitable roll thickness. It is
possible to use the blanket’s corner even without rolling it. Find out what
works best for you.
Upaviștha Koņāsana

In Chapter 2, we presented variations for Upaviștha Koņāsana as a sitting

pose (or Utthita Upaviștha Koņāsana). Here we present variations for the
pose as a forward bend (or Adho Mukha Upaviștha Koņāsana).
Upaviștha Koņāsana
Variation 1
Stabilizing the base: Supporting the lower abdomen

Effects
The support for the lower abdomen helps to maintain the rounded shape of the
lower back and induces quietness in the pose.

Props
blanket

The forward movement of the trunk in this pose tends to roll the thighs
forward. This creates pressure on the lower back and abdomen and
makes the pose aggressive. In a relaxed pose the sacral band should
remain convex and the lower abdomen should remain soft and in close
proximity to the anterior (front) spine. This variation teaches this action.

Sit in Upaviștha Koņāsana.

Prepare an 8-folded blanket and hold it on the floor against your pubic

bone .

Note: You may even try to replace the blanket with a harder support like
 a block.

Bend forward, resting the lower abdomen on the support.

Rest your forehead on the floor (or on a folded blanket) .

Tips

Keep your abdomen soft and long.

Record the sensations you have in the lower trunk with the support and then
repeat the pose without the folded blanket.
Upaviștha Koņāsana
Variation 2
Restorative bending forward: Supporting the trunk

Effects
Upaviștha Koņāsana is a very relaxing pose because of the widening of the legs
and pelvis. This relaxing effect can be deepened by a longer, supported stay in the
pose.

Props
1 or 2 bolsters,
blanket

Sit in Upaviștha Koņāsana.

Place a bolster lengthwise in between the legs. Place a folded blanket on the
bolster for head support.

Extend the trunk forward and rest the abdomen and chest on the bolster.
Note: If the support of one bolster is too low for you, place another
bolster on the top of the first one.
Mālāsana
About Mālāsana
Mālāsana (LOY Pl. 321 & 322) is quite an advanced forward bend. We
include it here for two reasons: First it is a unique forward extension, done
from squatting rather than from sitting, which develops flexibility in the hips,
knees, ankles and feet. The squatting position also offers unique
physiological benefits regarding digestion, elimination, and the relaxation of
the pelvic floor. Second, its preparatory stage (shown in LOY Pl. 317) is easy
to perform; with props it is suitable and beneficial for most students,
including beginners.

In the modern world people rarely squat, so the ankles and knees lose their
flexibility; constipation and poor digestion are also common. Many
westerners find it hard to squat with the heels on the floor; the shins cannot
move forward sufficiently and hence the body tends to roll backward. The
following variations help to improve the flexibility and to prepare for the
final pose.

CAUTIONS

Do not practice this āsana if your ankles are injured. Avoid this
pose if you are menstruating (since it tends to contract the lower
abdomen).
Mālāsana
Variation 1
Preparation: Using chair

Effects
Sitting high on a chair makes it easy to fold the body forward. The front and back
rungs of the chair provide stable gripping points for the hands, which are used to
intensify the stretch.

Props
chair

Sit on a chair with your buttock bones close to the front edge of the
seat.

Widen the feet and knees.

Extend the trunk forward and then slowly lower it in between the thighs.
Relax the back muscles as gravity pulls you down.
Place the hands at a comfortable distance on the floor and stay in this

position for a minute or two .

Now, lower yourself, catch the front rung of the chair and pull to increase
the forward bending. Stay for a while.

If you wish to bend further, hold the back rung of the chair and pull the

trunk further down . Stay for a while and then release the grip and
come up slowly.

Note:
This variation is also a preparation for Kurmāsana (LOY Pl. 363 & 364).

Another option is to turn around and to place the backs of the knees on the

backrest of the chair and to lean over the knees .

Tips

Do not rush into the final stages of the pose. Allow your back muscles time to
relax into the forward bending and experience the quietness it induces.
Mālāsana
Variation 2
Preparation: Supporting the heels

Effects
The support under the heels allows even stiff people to squat with comfort.

Props
blanket

The preparations shown in this and the following variations are very
beneficial for people who find it hard to squat with the heels on the floor.

Stand in Tãdãsana with your heels on a folded blanket.

Keep the legs joined and bend them to a squatting position.

Extend the arms forward or hug the knees and stay in the pose.

Note: This intermediate stage is depicted in Pl. 317 of LOY.

Mālāsana
Variation 3
Preparation: Sitting on a bolster

Effects
The bolster prevents the rolling backwards, thus one is able to squat with comfort
and stay in the pose longer.

Props
bolster
blanket
(optional)

Place a bolster on the floor and stand in front of it.

Squat to lower the buttocks until you sit on the bolster. If needed use a
folded blanket to raise the support.

Extend the arms forward or hug the knees and stay in the pose.

If possible move the arms backward and catch the back of the ankles. This
is Mālāsana II (LOY Pl. 322).
Mālāsana
Variation 4
Preparation: Sacrum against the wall

Effects
The wall pushes the sacrum forward and helps to move the shins and the trunk
forward. This enables to develop ankle flexibility gradually.

Props
wall

In the previous two variations support for the heels or buttocks is used to
enable the squatting. But in order to improve the flexibility and to
become independent of supports, practice the following variations.

Squat with the back against the wall, feet together, knees slightly apart,
heels on the floor.

Press the sacrum into the wall, lift the back up and away from the wall,
extend the arms forward and look forward. Stay for a minute or two.

Then wrap the arms around the bent legs and move the outer armpits to
touch the shins.

Extend your body forward and bring the head down.

Push the shin bones with your upper arms in order to bend the trunk further
down.
Tips

If you find it difficult to keep the heels on the floor as you move forward -
spread the feet slightly. You can also grab the heels and place the thumbs
underneath to provide support, as shown.
Using the wall, learn to lower both the pelvis AND the head at the same time.
You can use a blanket or bolster to support the head.

To advance in the pose, rise and move slightly away from the wall. Squat
again and do the pose with your sacrum barely touching the wall.
Mālāsana
Variation 5
Flexing the ankles: Holding a wall anchor

Effects
Anchoring the hands reduces the effort of the legs and helps develop flexibility in
the ankles gradually. This variation is especially effective for people who cannot
squat with the heels on the floor and tend to roll back when trying to lower the
heels.

Props
wall rope
window sill
or similar
waist-height support

Squat in front of a wall hook, a window sill (or any other waist-level
anchor), feet together, knees apart, and heels on the floor.

Hold the anchor with straight arms.

Move the sacrum in, and lower the buttocks toward the floor while

stretching the trunk forward and up .

Tip If you have a column or a ladder (as in and ), gradually catch

at lower heights until finally you are ready for the final pose of Mālāsana I

(LOY Pl. 321) .

Tips

Soften your armpits and let your body weight stretch the arms and the back
muscles as you lower yourself towards the floor.

If you tend to roll backward, support the buttocks as shown in .

In the final pose, the arms are clasped around the legs and back, creating a

Mālā or garland
Mālāsana
Variation 6
Preparation: Partner pushing the knees

Effects
Stabilizing the knees releases the groins and helps to develop flexibility in the hips,
knees and ankles.

Props
partner
blanket (optional)

Stand in the middle of the room with a partner behind you.

Start to squat down.

Ask the partner to support your knees and push them forward and down as

you lift your trunk, extend the arms forward and look forward .

Now extend the trunk and arms forward, while the partner gently presses

on your sacral band and upper back .

Tips

In this variation your heels must be firm on the ground. If necessary use a
folded blanket, a slanting plank or a rolled sticky mat under the heels.
Mālāsana
Variation 7
Mālāsana I with a belt

Effects
Grasping the hands with the help of the belt enables you to get the effects of
Mālāsana I, even if you cannot clasp the fingers behind the back. This squeezing
tones the abdominal organs and energizes the entire body.

Props
belt
blanket

This is a more advanced variation for people who attempt Mālāsana I.

The word Mālā means garland; in Mālāsana I the arms embrace the
body like a garland. Clasping the fingers behind the back (as in LOY Pl.
321) creates a strong squeezing effect which tones the abdominal organs.
However, many people cannot grasp the hands behind the back and need
a belt in order to benefit from these effects.
 Wrap a belt around your pelvis.

Squat with feet together, knees apart and heels on the floor. If necessary,
support the heels with a folded blanket.

Wrap the arms around the bent legs and move the outer armpits to touch
the shins.

Rest the palms on the floor and lower the body down as much as possible.

Move the hands one by one behind the back and catch the belt.

Pull against the belt, extend the trunk forward and bring the head down.

Move the hands as close as possible to each other. Push the shin bones with
your upper arms in order to bend the trunk further down.
Appendix 1:
A Practice Sequence

The effect of yoga practice is highly influenced by the order in which the
āsanas are performed in a particular session. Correct sequencing is chosen
according to the purpose and intention of the session; it takes into account
one’s current physical and mental condition, one's purpose in performing the
sequence as well as the characteristics of the environment in which the
practice takes place.

From time to time, it is interesting and enjoyable to conduct a session around

one type of prop. For example, a sequence with a chair, with blocks, with a
long belt, with wall ropes, or any other chosen prop. This appendix presents
five sequences with differing purposes:

1. A short sequence for the busy beginner

2. A sequence of standing poses and forward extensions, using a long belt

3. A sequence of long stays in forward bends appropriate also for

menstruating women

4. Sitting and forward extensions for beginners

5. Forward extensions, twists and inversions for advanced and intermediate

students

For each āsana we indicate the page number where the variation can be found
in this volume or in the previous one. Explanatory comments are provided for
those variations that are not included in the first two volumes.
1. A Short Sequence for Beginners
Props
wall
block

Characteristics of this sequence are:

Duration: 15-20 min

Level: Beginners

Type: A short sequence for the busy

Types of Asanas included: Standing, light inversions

This short sequence can be a starting point for self-practice. Its duration is 15
to 20 minutes comprised of 7-10 minutes of active poses and 10 minutes of
relaxing poses. Once you know the sequence you can change some of the
standing poses and expand its content and duration to fit your needs. Because
this sequence involves minimal props, it can be done anywhere.

1. Vŗksāsana – Next to a wall

30 sec. twice on each side
See Vol. I, P. 25

2. Utthita Trikonãsana – Back foot against wall and palm on block

30 sec. twice on each side

See Vol. I, P. 69

3. Virabhadrāsana II – Back foot and hand against wall

30 sec. on each side
See Vol. I, P. 99

4. Adho Mukha Śvānāsana - Palms on blocks

1 min.
See Vol. I, P. 32

5. Adho Mukha Śvānāsana - Head supported

1 min.
See Vol. I, P. 52

6. Ūrdhva Prasārita Pādāsana – At the wall

1-3 min.
Sit with your side touching the wall and roll to the side. Keep the pelvis close to the
wall. To move closer to the wall, place the feet on the wall and push to lift the pelvis;
then move your shoulders toward the wall. When lowering the pelvis, try to move the
buttock bones as close as possible to the wall. If you cannot move the buttocks to the
wall, you can place a folded blanket to support the sacral band.

7. Sālamba Chatushpādāsana – At the wall

30 sec.
Bend the knees to place the feet on the wall. Push to lift the buttocks and the back.
Interlock the fingers and stretch the arms and shoulders back. Push the chest forward
such that the top chest is moving closer to the chin. Before releasing the pose, place
the block at a distance of about 10 cm from the wall.

8. Viparita Karaņi – With wall and block

3-5 min.
The wide side of the block should be parallel to the wall. Keep lifting the top chest as
you lower the pelvis until the sacrum is rested on the block. The sacrum should be
parallel to the floor. Stay in the pose observing your breath.

9. Śavāsana – With optional eye cover and block on abdomen

5 min.
Observe the soft, natural breath in the abdomen.
2. A Sequence with a long belt

Characteristics of this sequence are:

Duration: 60 min

Level: Intermediate to advanced

Type: relaxing, cooling

Types of Asanas included: Supine & Standing poses, forward extensions,

restorative inversions
Props
2 belts (one belt should be long),
2 blocks,
1-2 blankets
(or enough for Sālamba Sarvãngãsana)
wall

1a. Supta Pādāngușthāsana I – Long belt around pelvis and heel

45 sec.
See Vol. II, P. 84
Start with a belt looped around the pelvis and the heel of the right leg.

1b. Supta Pādāngușthāsana I – Long belt around chest and heel

45 sec.
See Vol. II, P. 84
After 45 sec., move the belt to the middle of the back.

1c. Supta Pādāngușthāsana I – Long belt around head and heel

45 sec.
See Vol. II, P. 84
Then move the belt to the back of the head. Then release and do the same with the left
leg.

Note: Before changing to the left leg, stay a while in Supta Tãdãsana or
stand in Tãdãsana and compare the feelings of the legs.

2a. Supta Pādāngușthāsana II – Long belt around pelvis and heel

30 sec.
See Vol. II, P. 90

2b. Supta Pādāngușthāsana II – Long belt around chest and heel

30 sec.
See Vol. II, P. 90

3. Ūrdhva Prasārita Pādāsana - Long belt around feet and pelvis

1 min.

Note: Repeat the same sequence of placing the belt on pelvis, mid-back
and head. Before changing to the left leg, stay a while in Supta Tãdãsana
or stand in Tãdãsana to compare the feelings of the legs.

4. Paripūrna Nāvāsana - Long belt around mid-back and feet

1 min.
Place the belt around the mid-back and use it to make the back concave.

5. Utthita Trikonãsana - Long belt from left foot to right groin

1 min.
Start with the legs spread to a medium distance; tighten the belt from the left heel to
the right groin, and then slide the right leg until the belt is well stretched. Adjust the
belt and the spread as needed.

6. Ardha Chandrāsana - Long belt from left foot to right groin

1 min.
Continue directly to Ardha Chandrāsana. If the belt is not tight, lift the leg slightly to
stretch it.

Note: Do all the poses of stages 5 - 8 on the right leg and return to
Tãdãsana. Then move the belt to the left leg and repeat on the left side.

7. Virabhadrāsana III - Long belt from left foot to right groin

40 sec.
From there turn the body to face the floor.

8. Parivrtta Ardha Chandrāsana - Long belt from left foot to right

groin
1 min.
Turn further to Parivrtta Ardha Chandrāsana

9. Dandāsana – Long belt around heels and pelvis

1 min.
See Vol. 2, P. 7

10. Ūrdhva Hasta Dandāsana – Long belt around heels and pelvis
45 sec.
See Vol. 2, P. 7

11. Paschimottānāsana – Long belt around heels and lower back

2 min.
See Vol. 2, P. 108

12. Jānu Śīrșāsana – Long belt around heel and lower back
1 min. on each side

13. Paschimottānāsana – Long belt around heels and lower back

3 min.
See Vol. 2, P. 108

14. Bhardvājāsana I – with 2 belts

1 min. on each side
Tighten one belt around groin and ankle of the Vīrāsana leg. Then tighten another belt
around the pelvis and the knee of the same leg

15. Setu Bandha Sarvãngãsana - With pelvis & chest support

5 min.
Support the sacrum with a wooden block or several foam blocks. Tighten a belt
around the upper thighs. Support the chest with a bolster. Place the feet against the
wall

16. Sālamba Sarvãngãsana – On a stack of blankets

7 min.
For the Sarvãngãsana cycle set up the props as follows:
• Spread one blanket on the mat (for head cushioning) and stack five folded
blankets on it to create a platform
• Place a block in the middle of the mat, where the feet should be in
Halāsana; and a bolster on the other side of the platform
17. Halāsana – Toes on block

3 min.
Place the toes on the block and catch the bolster at the back. Make sure your arms and
legs are aligned properly

18. Śavāsana
7 min.
3. Long stays in sitting & forward extensions

Characteristics of this sequence are:

Duration: 60 min

Level: Intermediate to advanced

Type: relaxing, cooling. Can be practiced during menstruation

Types of Asanas included: forward extensions, restorative back bends

Props
2-3 wooden blocks
bolster
2 belts
4 foam blocks
2-3 blankets
wall

1. Adho Mukha Vīrāsana - With bolster to support forehead and

elbows

3 min.
See Vol. II, P. 79

2. Supta Pādāngușthāsana II - In a corner, both feet against wall

1 min. each side
See Vol. II, P. 93

3. Baddha Koņāsana – Palms on blocks

3 min.
See Vol. II, P. 15

4. Jānu Śīrșāsana - Supported

3 min. each side

5. Triaņga Mukhaikapāda Paschimottānāsana - Supported

3 min. each side
Repeat the actions described for Jānu Śīrșāsana.

6. Ardha Padma Paschimottānāsana - Supported

3 min. each side
If not possible, repeat Jānu Śīrșāsana (step 4).

7. Paschimottānāsana - Supported
5 min.
See Vol. II, P. 114

8. Bhardvājāsana I – With two belts

45 sec. each side. Repeat twice.
See step 14 on Sequence 2

5. Viparita Dandāsana - On chair

P. 5 min.
Top of head supported; heels on blocks, thighs tightened with belt

10.Setu Bandha Sarvãngãsana - with blocks and bolster

5 min.
See step 15 on Sequence 2

11.Śavāsana - With eye cover and block on abdomen

10 min.
4. Forward bends for beginners

Characteristics of this sequence are:

Duration: 40 min

Level: Beginners to Intermediate

Type: relaxing, cooling

Types of Asanas included: Standing poses, forward extensions,

Sarvãngãsana cycle
Props
block
wall.
For Sarvãngãsana you need five blankets and a belt.
For restorative Sarvãngãsana you need a chair, a bolster and 1-2 blankets.

1. Adho Mukha Śvānāsana – Hands on inverted chair

1 min.
See Vol. 1, P. 32

2. Pārśvōttānāsana – Hands on wall

45 sec. each side
See Vol. 1, P. 129

3. Adho Mukha Śvānāsana – Feet on inverted chair

1 min.
See Vol. 1, P. 39

4. Paschimottānāsana - Sitting on chair

2 min.
See Vol. 2, P. 115

5. Jānu Śīrșāsana –
1 min. each side

6. Triaņga Mukhaikapāda Paschimottānāsana –

1 min. each side

7. Paschimottānāsana – Head on chair

2 min.
See Vol. 2, P. 113

8. Bhardvājāsana I – Sitting on chair

1 min. each side
Use a sticky mat on the chair. Hold a block between the knees. If the seat is lower
than your knees, raise it with 1-3 folded blankets; if it is much higher, use blocks
under the feet.

9. Sālamba Sar vãngãsana – On a platform

5 min.
See step 16 on Sequence 2 (If you are tired, use a chair).
10. Halāsana - Feet on chair

3 min.
Place the tip of the toes on the seat and push down to lift and elongate the trunk.

11. Karna Pidāsana – Feet on chair

1 min.
Bent the knees and place the metatarsals on the seat.

12. Śavāsana - Lower legs on chair

5 min.
Move the flesh of the buttocks away from the lumbar spine to lengthen and release the
lower back.
5. Forward bends & Twists – an advanced sequence

Characteristics of this sequence are:

Duration: 90 min

Level: Advanced

Type: Energizing & opening

Types of Asanas included: forward extensions, twists, inversions

Props
chair,
2 long belts
block
wall
bandage (optional)

1. Adho Mukha Śvānāsana – Palms on inverted chair

1 min.
See Vol. 1, P. 49

2. Adho Mukha Śvānāsana – Feet on inverted chair

1 min.
See Vol. 1, P. 39

3. Adho Mukha Vŗksāsana - At the wall

40 sec.
Repeat 3 times with Uttānāsana in between.
4. Utthita Trikonãsana – Back to a chair

1 min. each side

See Vol. 1, P. 91

5. Parivrtta Trikonãsana - Back to a chair

1 min. each side
Start facing the chair, turn to the right and twist the trunk until the back faces the

6. Virabhadrāsana II – Chair support

1 min. each side
See Vol. 1, P. 39

7. Parivrtta Pārśvakoņāsana – Chair support

1 min. each side

8. Adho Mukha Śvānāsana – Head on block

1 min.
See Vol. 1, P. 52

9. Śīrșāsana – Block s supporting the thoracic dorsal spine

7-8 min.
Arrange 3 blocks such that they supports your thoracic dorsal spine.
10. Upaviștha Koņāsana Sitting – With two belts

1 min.
See Vol. II, P. 22

11. Pārśva Upaviștha Koņāsana – With two belts

30 sec. each side
See Vol. II, P. 22

12. Pārśva Upaviștha Koņāsana - With long belts

45 sec. each side

13. Parivrtta Upaviștha Koņāsana –With long belts

1 min. each side

14. Jānu Śīrșāsana – With long belt

1 min. each side

15. Parivrtta Jānu Śīrșāsana – With long belt

45 sec. each side

16. Paschimottānāsana –With long belt

2 min.
See Vol. II, P. 108

17. Parivrtta Paschimottānāsana - With long belt

30 sec. each side

18. Pāśāsana – At the wall

45 sec. each side

19. Adho Mukha Śvānāsana – Head on support

1 min.
See Vol. I, P. 52

20. Sālamba Sarvãngãsana – On a platform

7 min.
See step 16 on Sequence 2

21. Halāsana – Toes on block

3 min.
See step 17 on Sequence 2

22. Setu Bandha Sarvãngãsana - With block for sacrum and belt for
thighs
4 min.

23. Adho Mukha Swastikāsana - With block to support forehead

40 sec. each side

24. Śavāsana – With bandage and block on forehead

8 min.
Wrap an elastic bandage (a cotton one) around the head and after lying down, place a
block (or a small weight) on the forehead.
Index:
Below please find two sets of pointers to the book’s content:

Index 1: Pointers to specific variations of āsanas, grouped by prop type.

Index 2: Pointers to the range of pages devoted to an āsana

Index 1: Listing by Prop Type, Asana and Variation

Belt Asana Variation

2: Stretching
forward:
Adho Mukha
Anchoring the legs
Vīrāsana
and Palms on
blocks

1: Lifting the pelvis

to descend the
Baddha Koņāsana
knees: Sitting on a
height
2: Moving the heels
to the pelvis:
Bracing the shins
and the thighs
4: Opening the
thighs: Using belts
behind the knees
5: Supporting the
knees: Bracing the
 pelvis and the
knees

2: Making the spine

Dandāsana Concave: Holding
a belt
3: Bracing the legs:
Belt from heels to
sacrum
7: Stabilizing the
legs
1: Turning sideways:
Jānu Śīrșāsana Using a belt
5: Keeping the bent
knee backward:
Bracing the right
leg
7: Mālāsana I with a
belt

4: Akunchanāsana
Mālāsana
(preparation for)

8: Supta Ardha
Padmāsana (or
Padmāsana
Ardha
Matsyāsana)
9: Matsyāsana (or
Supta Padmāsana)

1: Activating the
Paschimottānāsana legs: Block
between the thighs
9: Rolling the pelvis
forward: Belt
around pelvis and
heels
10: Rolling the
pelvis forward:
Two belts around
 pelvis and heels
11: Anchoring the
base: Partner pulls
back and down
12: Bending deeper
into the pose: Belt
around thighs and
back Using a Long
Belt

Long stays in sitting

Practice Sequence
& forward
2
extensions

Forward bends &

Practice Sequence Twists – an
3 advanced
sequence

Forward bends &

Practice Sequence Twists – an
5 advanced
sequence

Sukhāsana See Swastikāsana

1: Bones vs.
Supta
Muscles: Basic
Pādāngușthāsana I
usage of belt
2: Learning to keep
the leg straight:
Entering from
Dandāsana
3: Activating the
lifted leg: Bracing
the body and the
leg
4: Creating space in
the lifted leg side:
Hooking a belt
from heel to groin
 5: Creating space in
the lifted leg side:
Partner pulls the
leg
6: Supporting the leg
at 90°: Using a
wall corner

1: Stabilizing the
Supta
pelvis: Holding a
Pādāngușthāsana I
belt with two
(Lateral)
hands
2: Activating the leg:
Bracing the body
and the leg
3: Creating space in
the pelvis:
Hooking a belt
from heel to groin
4: Creating space in
the stretched leg
side: Partner pulls
the leg
5: Moving the femur
head into the hip
joint: Side foot
against wall
6: Moving the femur
head into the hip
joint: Partner pulls
the buttock
7: Restorative Supta
Pādāngușthāsana
II: Supporting the
outer thigh

5: Arrangement for
Swastikāsana long sittings:
(Sukhāsana) Using a high
support
 7: Bracing the legs
8: Compacting the
base: Bracing the
pelvis with a belt
10: Stabilizing the
base: Pulling the
shins
14: Rolling the
shoulders back:
Crossed "shoulder
jacket"
15: Stabilizing &
resting the arms:
Belt on elbows
17: Sensitizing the
chest: A belt
around the chest
18: Supporting the
chin in
Pranayama: Using
a rolled belt

1: Stabilizing the
Upaviștha
back: Holding
Koņāsana
belts
2: Stabilizing the
legs: Bracing the
pelvis and legs

1: Joining the ankles

Vajrãsana and knees: Using
belts
2: Improving feet
flexibility:
Stretching the toes
inward
3: Anchoring the
roots of the legs:
A belt from groins
to ankles
 2: Compacting the
Vīrāsana base: Strapping
the legs
3: Compacting the
base: Strapping
the pelvis and
knees

Blanket Asana Variation

4: Overcoming
Adho Mukha stiffness in the
Vīrāsana ankles: Raising the
shins

5: Stretching the
sacral band:
Keeping the knees
together
6: Restorative Adho
Mukha Vīrāsana:
Supporting the
body

1: Lifting the pelvis

to descend the
Baddha Koņāsana
knees: Sitting on a
height
3: Moving the pelvis
to the heels:
Supporting the
 palms with blocks
4: Opening the
thighs: Using belts
behind the knees
5: Supporting the
knees: Bracing the
pelvis and the
knees
6: Further opening of
the groins: Block
between soles
7: Supporting the
back: Using a
chair
8: Opening the chest:
Using a wall rope

4: Keeping the bent

Jānu Śīrșāsana knee backward:
Knee against wall
6: A different way to
enter the pose:
Sliding the knee
back
7: Folding into the
pose: Start by
bending the
Dandāsana leg
9: Aligning the
trunk: Rolled
blanket on top
thigh

2: Preparation:
Mālāsana Supporting the
heels
6: Preparation:
Partner pushing
the knees
7: Mālāsana I with a
 belt

6: Akunchanāsana
Padmāsana with chair
supporting the leg
7. Standing
Akunchanāsana
10: From Ardha
Padmāsana to full
Padmāsana

1: Activating the
Paschimottānāsana legs: Block
between the thighs
2: Activating the
feet: Block against
the soles
7: Lifting the sides:
Supporting the
hips
8 (old 6): Sliding
back into the pose:
Hands grasping
hooks
7: Rolling the pelvis
forward: Belt
around pelvis and
heels
14: Relaxing the
head: Forehead on
chair
15: Relaxing the
head: Forehead on
bolster
19: Ūrdhva Mukha
Paschimottānāsana
II: Helper presses
down

Practice Sequence
Using a Long Belt
2

Long stays in sitting

Practice Sequence
& forward
3
extensions

Practice Sequence Forward bends for

4 beginners
Forward bends &
Practice Sequence Twists – an
5 advanced
sequence

7: Restorative Supta
Supta
Pādāngușthāsana
Pādāngușthāsana II
II: Supporting the
(Lateral)
outer thigh

2a: Supporting the

Swastikāsana
palms on a folded
(Sukhāsana)
blanket
2b: Supporting the
palms on blocks
3: Supporting the
shins with a
blanket
5: Arrangement for
long sittings:
Using a high
support
7: Bracing the leg
9: Moving the
sacrum in: Block
between sacrum
and wall
11: Supporting the
chest: A block
between wall and
back
15: Stabilizing &
 resting the arms:
Belt on elbows
17: Sensitizing the
chest: A belt
around the chest

1: Stabilizing the
Upaviștha base: Supporting
Koņāsana the lower
abdomen
2: Restorative
bending forward:
Supporting the
trunk

1: Joining the ankles

Vajrãsana and knees: Using
belts
2: Improving feet
flexibility:
Stretching the toes
inward
4: Doing the pose
when the ankles
are stiff: Adding
support for the
shins
5: Extending the
ankles: Lifting the
metatarsals

1: Spreading the
calves from the
Vīrāsana
thighs: Entering
into Vīrāsana
2: Compacting the
base: Strapping
the legs

Block Asana Variation

 2: Stretching
forward:
Adho Mukha
Anchoring the legs
Vīrāsana
and Palms on
blocks

6: Restorative Adho
Mukha Vīrāsana:
Supporting the
body

1: Lifting the pelvis

to descend the
Baddha Koņāsana
knees: Sitting on a
height
3: Moving the pelvis
to the heels:
Supporting the
palms with blocks
6: Further opening of
the groins: Block
between soles

1: Avoiding rounded
Dandāsana back: Sitting on a
raised plane
4: Opening the backs
of the legs: Heels
on block
6: Turning the thighs
in: Block between
thighs

8: Activating the
Jānu Śīrșāsana straight leg: Foot
against a block

2: Baddha Koņāsana
Padmāsana & Adho Mukha
 Baddha Koņāsana

1: Activating the
Paschimottānāsana legs: Block
between the thighs
2: Activating the
feet: Block against
the soles
5: Opening the backs
of the legs: Heels
on block
13: Opening the
sides of the body:
Supporting the
elbows with
blocks

Practice Sequence A Short Sequence

1 for Beginners

Practice Sequence
Using a Long Belt
2

Long stays in sitting

Practice Sequence
& forward
3
extensions

Practice Sequence Forward bends for

5 beginners

7: Restorative Supta
Supta
Pādāngușthāsana
Pādāngușthāsana II
II: Supporting the
(Lateral)
outer thigh

Swastikāsana 2b: Supporting the

(Sukhāsana) palms on blocks
6: Sensitizing the
buttocks area:
Sitting on a block
9: Moving the
 sacrum in: Block
between sacrum
and wall
11: Supporting the
chest: A block
between wall and
back
16: Checking the
upright alignment:
A block on top of
the head

Bolster Asana Variation

4: Overcoming
Adho Mukha stiffness in the
Vīrāsana ankles: Raising the
shins

5: Stretching the
sacral band:
Keeping the knees
together
6: Restorative Adho
Mukha Vīrāsana:
Supporting the
body

9: Preparing for
Baddha Koņāsana Kanḍāsana:
Raising the feet

2: Rolling the bent

leg out: Using
Jānu Śīrșāsana bolster against the
 heel

3: Preparation:
Mālāsana Sitting on a
Bolster

2: (Preparation)
Baddha Koņāsana
Padmāsana
& Adho Mukha
Baddha Koņāsana
5: (Preparation)
Sitting
Akunchanāsana
9: Matsyāsana (or
Supta Padmāsana)

15: Relaxing the

Paschimottānāsana head: Forehead on
bolster
16: Using gravity:
Sitting on a chair

Long stays in sitting

Practice Sequence
& forward
3
extensions

Bolster Asana Variation

5: Arrangement for
Swastikāsana long sittings:
(Sukhāsana) Using a high
support

4: Doing the pose

 when the ankles
Vajrãsana are stiff: Adding
support for the
shins

4: Supporting the
Vīrāsana hands in Vīrāsana:
Bolster on thighs

Chair Asana Variation

2: Stretching
forward:
Adho Mukha Anchoring the legs
Vīrāsana and palms on
blocks

7: Supporting the
Baddha Koņāsana back: Using a
chair

1: Avoiding rounded
Dandāsana back: Sitting on a
 raised plane

1: Preparation: Using
Mālāsana
chair

6: Akunchanāsana
Padmāsana with chair
supporting the leg

5: Opening the backs

Paschimottānāsana of the legs: Heels
on block
6: Anchoring the
hands: Feet on
inverted chair
14: Relaxing the
head: Forehead on
chair
16: Using gravity:
Sitting on a chair

11: Supporting the

Swastikāsana chest: A block
(Sukhāsana) between wall and
back

Practice Sequence Forward bends for

4 beginners

Forward bends &

Practice Sequence Twists – an
5 advanced
sequence

Partner Asana Variation

1: Anchoring the
Adho Mukha pelvis: Partner
Vīrāsana pulls back with a
rope
3: Stretching
 forward: Partner
extends the trunk
forward

5: Supporting the
knees: Bracing the
Baddha Koņāsana
pelvis and the
knees

3: Rolling the bent

leg out: Partner
Jānu Śīrșāsana
pulls the thigh
back

6: Preparation:
Mālāsana Partner pushing
the knees

11: Anchoring the

Paschimottānāsana base: Partner pulls
back and down
17: Ūrdhva Mukha
Paschimottānāsana
I: Using wall
ropes
19: Ūrdhva Mukha
Paschimottānāsana
II: Helper presses
down

5: Creating space in
Supta the lifted leg side:
Pādāngușthāsana I Partner pulls the
leg

4: Creating space in
Supta
the stretched leg
Pādāngușthāsana II
side: Partner pulls
(Lateral)
the leg
6: Moving the femur
head into the hip
 joint: Partner pulls
the buttock

2: Stabilizing the
Upaviștha
legs: Bracing the
Koņāsana
pelvis and legs
3: Further opening of
the inner legs:
Feet against a wall

Rope Asana Variation

1: Anchoring the
Adho Mukha pelvis: Partner
Vīrāsana pulls back with a
rope

8: Opening the chest:

Baddha Koņāsana
Using a wall rope

3: Rolling the bent

leg out: Partner
Jānu Śīrșāsana
pulls the thigh
back

5: Flexing the
Mālāsana ankles: Holding a
wall anchor

17: Ūrdhva Mukha

Paschimottānāsana
Paschimottānāsana
I: Using wall
ropes
18: Ūrdhva Mukha
Paschimottānāsana
II: Using wall
ropes
 5: Creating space in
Supta the lifted leg side:
Pādāngușthāsana I Partner pulls the
leg

4: Creating space in
Supta
the stretched leg
Pādāngușthāsana II
side: Partner pulls
(Lateral)
the leg
6: Moving the femur
head into the hip
joint: Partner pulls
the buttock

13: Supporting the

Swastikāsana
back: Using a
(Sukhāsana)
hooked rope

3: Further opening of
Upaviștha
the inner legs:
Koņāsana
Feet against a wall

Wall Asana Variation

5: Restorative
Baddha Koņāsana
Baddha Koņāsana
9: Preparing for
Kandāsana:
Raising the feet

5: Activating the
Dandāsana feet: Feet against
wall

4: Keeping the bent

Jānu Śīrșāsana knee backward:
Knee against wall
7: Folding into the
pose: Start by
bending the
 Dandāsana leg

4: Preparation:
Mālāsana Sacrum against the
wall
5: Flexing the
ankles: Holding a
wall anchor

3: Ardha Baddha
Padmāsana
Padmottānāsana
4: Akunchanāsana

8: Sliding back into

Paschimottānāsana the pose: Hands
grasping hooks
16: Using gravity:
Sitting on a chair

1: Bones vs.
Supta
Muscles: Basic
Pādāngușthāsana I
usage of belt
2: Learning to keep
the leg straight:
Entering from
Dandāsana
3: Activating the
lifted leg: Bracing
the body and the
leg
4: Creating space in
the lifted leg side:
Hooking a belt
from heel to groin
5: Creating space in
the lifted leg side:
Partner pulls the
leg
6: Supporting the leg
at 90°: Using a
 wall corner

1: Stabilizing the
Supta
pelvis: Holding a
Pādāngușthāsana II
belt with two
(Lateral)
hands
3: Creating space in
the pelvis:
Hooking a belt
from heel to groin
4: Creating space in
the stretched leg
side: Partner pulls
the leg
5: Moving the femur
head into the hip
joint: Side foot
against wall

9: Moving the
Swastikāsana sacrum in: Block
(Sukhāsana) between sacrum
and wall
11: Supporting the
chest: A block
between wall and
back
12: Aligning the
spine: Sitting
against an external
corner

Practice Sequence A Short Sequence

1 for Beginners

Practice Sequence
Using a Long Belt
2

Long stays in sitting

Practice Sequence
& forward
3
extensions
 Practice Sequence Forward bends for
4 beginners

3: Further opening of
Upaviștha the inner legs:
Koņāsana Feet against the
wall

Weights Asana Variation

7: Stabilizing the
Dandāsana
legs

Index 2: Listing by Asana Names

Asana Name Asana Page No.
Adho Mukha Swastikāsana 60
Adho Mukha Vīrāsana 73-79
Akunchanāsana 63, 65, 66
Ardha Baddha Padmottānāsana 62
Ardha Matsyāsana 68
Baddha Koņāsana 12-20
Dandāsana 4-11
Forward Extensions 72-140
Jānu Śīrșāsana 119-128
Mālāsana 132-139
Matsyāsana 68
Padmāsana 58-69
Paschimottānāsana 96-118
Sitting Poses 2-70
Sukhāsana 26
Supta Ardha Padmāsana 67
Supta Padmāsana 68
Supta Pādāngușthāsana I 80-87
Supta Pādāngușthāsana II (Lateral) 88-95
Swastikāsana (Sukhāsana) 26-46
Upaviștha Koņāsana 12, 22-25
Vajrãsana 47-52
Vīrāsana 53-57