The Extended Chair for Yoga: A Comprehensive Guide to Iyengar Yoga Practice with a Chair 9789659251995

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A Comprehensive Guide to Iyengar Yoga Practice with a Chair

THE EXTENDED

CHAIR FOR YOGA Eyal Shifroni, Ph.D.

Based on the teachings of Yogacharya B.K.S. Iyengar, Geeta S. Iyengar, and Prashant S. Iyengar at the Ramamani Iyengar Memorial Institute (RIMYI), Pune, India

Eyal Shifroni All rights reserved © 2020 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. 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. ISBN 978-965-92519-9-5 Mudita Books Photography Yul Shifroni & Nimrod Landsman Models Anat Scher, Liat Bagon, Inbar Grinberg, Ravit Moar, Rachel Gross, Ohad Nachtomy, Anat Rachmel, Eleanor Jacobovitz, Michael Sela & Eyal Shifroni Text Editing Barnaby Hutchins Introduction) & Michael Sela (rest of the book) Graphic Design Rachel S. Aqua

The Extended Chair for Yoga

Table of Contents Acknowledgments and Gratitude Preface Introduction Chapter One: Adho Mukha Śvānāsana & Uttānāsana Chapter Two: Standing Āsanas - Utthiṣṭha Sthiti Chapter Three: Sitting Āsanas - Upaviṣṭha Sthiti Chapter Four: Forward Extensions - Paśchima Pratana Sthiti Chapter Five: Twisting Poses - Pārivŗtta Sthiti Chapter Six: Inversions - Viparīta Sthiti Chapter Seven: Backward Extensions - Pūrva Pratana Sthiti Chapter Eight: Abdominal - Udara Ākunchana Sthiti Chapter Nine: Leg Stretches Chapter Ten: Arm Balancing - Hasta Tolana Sthiti Chapter Eleven: Restorative - Viśrānta Kāraka Sthiti and Prāṇāyāma Chapter Twelve: Sequences Appendix A: B.K.S. Iyengar’s Blessing for A Chair for Yoga Āsana Index

Detailed Table of Contents Each Variation is marked with:

(Restorative), (Beginners), (Intermediate) or combination of two of these letters).

(Advanced) (or a

Use these marks to select the Variations according to your level of practice.

Introduction Why Chairs? Types of Chairs and Their Usages Types of Usage The Model Selection The Structure of this Guide Important notes

Chapter One Adho Mukha Śvānāsana & Uttānāsana Adho Mukha Śvānāsana Variation 1: Supporting the hands on an Upright Chair Variation 2: Supporting the Hands on Inverted Chair Variation 3: Supporting the Feet on Inverted Chair Variation 4: Supporting the Feet on Upright Chair Variation 5: Stabilizing the Elbows Against the Legs of the Chair Uttānāsana Variation 1: Supporting the Hands on the Chair in Half Uttānāsana Variation 2: Chin on the backrest in Ardha Uttānāsana Variation 3: Shoulders on Helper’s thighs in Ardha Uttānāsana Variation 4: Shoulder Girdle against the Seat Variation 5: Standing on Inverted Chair Variation 6: Standing on the Seat

Chapter Two Standing Āsanas - Utthiṣṭha Sthiti Usage 1: Chair Behind the Body Tāḍāsana (Chair Behind) Utthita Trikoṇāsana (Chair Behind) Ardha Chandrāsana (Chair Behind) Standing Poses with Bent Front Leg (Chair Behind) Vīrabhadrāsana II (Chair Behind) Utthita Pārśvakoņāsana (Chair Behind) Vīrabhadrāsana I (Chair Behind) Standing Poses with Twisting action (Chair Behind) Pārivŗtta Trikoṇāsana (Chair Behind) Pārivŗtta Pārśvakoņāsana (Chair Behind) Variation 1: Back leg under the Backrest / Variation 2: Turning with the Back to the Backrest / Pārivŗtta Ardha Chandrāsana (Chair Behind) / Standing poses with bent legs (Chair Behind) Utkaṭāsana (Chair Behind) Garuḍāsana (Chair Behind)

Usage 2: Chair in Front of the Body Tāḍāsana or Samasthiti (Chair in Front) Variation 1: Front groins against the backrest Variation 2: Toe Mounds against the Chair Legs Utthita Trikoṇāsana (Chair in Front) Pārivŗtta Trikoṇāsana (Chair in Front)

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Standing Poses with Bent Front Leg (Chair in Front) Vīrabhadrāsana II (Chair in Front) Utthita Pārśvakoņāsana (Chair in Front) Vīrabhadrāsana I (Chair in Front) Variation 1: Sitting on the Chair Variation 2: Holding the backrest Pārivŗtta Pārśvakoņāsana (Chair in Front) / Vīrabhadrāsana III (Chair in Front)

Variation 1: Wrists on the backrest Variation 2: Pelvis on the Backrest / Variation 3: Standing on the Chair and Holding the Backrest Pārśvottānāsana (Chair in Front) Variation 1: Resting the Forehead on the Seat / Variation 2: Chair against the Groins Prasārita Pādottānāsana (Chair in Front) Variation 1: Front Groins against the Backrest of a Tilted Chair / Variation 2: Legs against the Wall /

Usage 3: Elevating the Front Leg Utthita Trikoṇāsana (Elevating the Front Leg) Variation 1: Front Foot on Inverted Chair Variation 2: Front Foot on the Seat Utthita Pārśvakoņāsana (Front Foot on the Backrest) Pārivŗtta Trikoṇāsana (Front Foot on Inverted Chair) / Variation 1: Foot on Inverted Chair Variation 2: Front Foot on the Seat Vīrabhadrāsana II (Front Foot on Inverted Chair) Pārivŗtta Pārśvakoņāsana (Front Foot on Inverted Chair) Pārśvottānāsana (Front Foot on Inverted Chair) Utthita Hasta Pādāṅguṣṭhāsana I (Front Foot on the Backrest) Variation 1: Back against the Wall Variation 2: Foot against the Wall

Usage 4: Chair Supports the Side of the Body Vṛksāṣana (Chair Supporting the Lifted Leg) Utthita Trikoṇāsana (Chair on Side) Variation 1: Hand on Backrest / Variation 2: Armpit on Backrest Variation 3: Head on Backrest Variation 4: Front Groin against the Chair Ardha Chandrāsana (Chair on Side) Variation 1: Front Groin against the Chair Variation 2: Hand on the Seat

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Utthita Pārśvakoņāsana (Chair on Side) Variation 1: Armpit on the Backrest Vīrabhadrāsana I (Chair on each Side) Variation 1: A Chair from Each Side / Pārśva Utthita Hasta Pādāṅguṣṭhāsana (Chair on Side) Variation 1: Back against the Wall Variation 2: Foot against the Wall

Chapter Three Sitting Āsanas - Upaviṣṭha Sthiti Usage 1: Sitting on the Chair Holding the Chair (Sitting on a Chair) Daṇḍāsana (Sitting on a Chair) Variation 1: Sitting on a Chair Feet against the Wall Variation 2: Sitting on two Chairs Upaviṣṭa Koṇāsana (Sitting on a Chair) / Baddha Koṇāsana (Sitting on a Chair) Variation 1: Facing Forward / Variation 2: Facing Backward / Svastikāsana (Sitting on a Chair) Mālāsana (Sitting on a Chair)

Usage 2: Chair Behind Sub-usage 1: Back Against the Seat Daṇḍāsana (Back against the Seat) Variation 1: Upright Back Variation 2: Upaashrayi Baddha Koṇāsana (Back against the Seat) Variation 1: Sliding down from the Seat Variation 2: With Helper Variation 3: Folded Chair Supporting the Back Upaviṣṭa Koṇāsana (Back against the Seat) Vīrāsana (Back against the Seat) Vajrāsana (Moving the Shoulders Back)

Sub-Usage 2: Hands against Inverted Seat Daṇḍāsana (Hands against Inverted Seat) Svastikāsana (Hands against Inverted Seat) Baddha Koṇāsana

Usage 3: Chair in Front Daṇḍāsana (Chair in Front) Vīrāsana (Chair in Front) Baddha Koṇāsana (Chair in Front) Variation 1: Holding the backrest / Variation 2: Belt around the Chest / Upaviṣṭa Koṇāsana (Chair in Front) Gomukhāsana Preparation (Chair in Front)

Chapter Four Forward Extensions - Paśchima Pratana Sthiti Usage 1: Sitting on the Chair Paśchimottānāsana (sitting on the chair) Ardha Padma Paśchimottānāsana (Sitting on the chair) Adho Mukha Baddha Koṇāsana (Sitting on the chair) Upaviṣṭa Koṇāsana & Pārśva Upaviṣṭa Koṇāsana (Sitting on the chair) Mālāsana (Sitting on the chair) Variation 1: Knees on the Backrest / Variation 2: Squatting on the chair Kūrmāsana (Sitting on the chair) Paśchimottānāsana (on two chairs) Kūrmāsana (feet on two chairs) / Variation 1: Sitting on a Third Chair / Ūrdhva Mukha Paśchimottānāsana I Variation 1: Sitting on the Chair / Variation 2: Calves on the Seat /

Usage 2: Resting the Head on the Chair Adho Mukha Vīrāsana (Head on the chair)

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Adho Mukha Svastikāsana (resting the head on the seat) Adho Mukha Baddha Koṇāsana (resting the head on the seat) / Paśchimottānāsana (resting the head on the seat) Janu Śīrṣāsana (resting the head on the seat) Adho Mukha Baddha Koṇāsana (head below the seat) Paśchimottānāsana (head below the seat) Variation 1: Feet against the Rear Rung Variation 2: Feet against the Front Rung / Pārivŗtta Janu Śīrṣāsana /

Usage 3: Feet against Inverted Chair Paśchimottānāsana (feet against inverted chair) Janu Śīrṣāsana (feet against inverted chair) Trianga Mukhaikapāda Paśchimottānāsana (feet against inverted chair)

Usage 4: Folded Chair Against the Groins Paśchimottānāsana (folded chair against the groins) Ūrdhva Mukha Paśchimottānāsana II (folded chair against the groins) Maha Mudra & Janu Śīrṣāsana (folded chair against the groins) Upaviṣṭa Koṇāsana (folded chair in between the inner thighs) Pārśva Upaviṣṭa Koṇāsana (folded chair against the front groin) Pārivŗtta Upaviṣṭa Koṇāsana (folded chair against the front groin) Pārivŗtta Janu Śīrṣāsana (folded chair against the front groin)

Chapter Five Twisting Poses - Pārivŗtta Sthiti Usage 1: Sitting on the Chair Bharadvājāsana I (sitting on the chair) Variation 1: Sitting with the Back to the backrest Variation 2: Sitting with the Side to the Backrest

Variation 3: Facing the Backrest Marīchyāsana III (sitting on the chair) / Pārśva Svastikāsana (sitting on the chair) Ardha Matsyendrāsana II (sitting on the chair) Pāśāsana (sitting on the chair) Variation 1: Legs on the Backrest Variation 2: Feet on the Floor

Usage 2: Sitting on the Floor with the Chair on the Side Bharadvājāsana (chair on the side) Marīchyāsana III (chair on the side) Ardha Matsyendrāsana I Pāśāsana (chair on the side)

Usage 3: Chair Behind Pārśva Svastikāsana (chair behind) Pārśva Vīrāsana (chair behind) Pārśva Baddha Koṇāsana (chair behind) Bharadvājāsana I (chair behind) Marīchyāsana III (chair behind) Ardha Matsyendrāsana I (chair behind) Pāśāsana (chair behind)

Usage 4: Using the Chair to Support the Lifted Leg in Standing Twists Utthita Marīchyāsana III (Near the wall, chair supports the lifted leg) Pārivŗtta Utthita Hasta Pādāṅguṣṭhāsana Variation 1: Standing Near the Wall Variation 2: Foot against the Wall

Chapter Six Inversions - Viparīta Sthiti Sālamba Śīrṣāsana Variation 1: Shoulders on two chairs Variation 2: Śīrṣāsana Preparation

Variation 3: Seat supporting the shoulder blades / Variation 4: Shoulders against Inverted Chair Variation 5: Śīrṣāsana variations with Legs on the Seat / Variation 6: Śīrṣāsana Viparīta Karaṇī Sālamba Sarvāṅgāsana Variation 1: Supporting the Pelvis on the Seat (Chair Sarvāṅgāsana) / Variation 2: Supporting the Back with a Folded Chair Variation 3: Ardha Halāsana & Variations with Feet on the Chair Variation 4: Legs on Two Chairs Variation 5: Chair Support, Facing the Wall Variation 6: Chair Support, Back against the Wall Setu Bandha Sarvāṅgāsana Variation 1: Dropping to Setu Bandha Sarvāṅgāsana from Sarvāṅgāsana Variation 2: Blocks under the Sacrum / Adho Mukha Vŗksāṣana Variation 1: Jumping up from the Chair Variation 2: Shoulders Against two Chairs Pīnchā Mayūrāsana Variation 1: Elbows on the chair (Preparation) Variation 2: Shoulders Blades on the Chair (Preparation) Variation 3: Seat Supports the Upper Back Variation 4: Shoulder Blades against the Seat

Chapter Seven Backward Extensions - Pūrva Pratana Sthiti Śalabhāsana Variation 1: Hands on the Seat / Ūrdhva Mukha Śvānāsana Variation 1: Hands on an Upright Chair Variation 2: Hands on Inverted Chair Dhanurāsana Variation 1: Pelvis against the Seat

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Yoga Kurutna Variation 1: Rope-I with Chair Support Paryaṅkāsana Variation 1: Back on the Rung of an Inverted Chair Pūrvottānāsana Variation 1: Back on the Seat Variation 2: Hands on the Seat Chatush Paḍāsana Variation 1: Curving the Neck over the edge of the Seat / Uṣṭrāsana Variation 1: Preparing for Uṣṭrāsana / Variation 2: Hands on an Inverted Chair Variation 3: Supporting the Chest on the Backrest / Variation 4: Using a Folded Chair for Support / Variation 5: Pubis against the Seat Variation 6: Supporting the Neck on the Backrest / Variation 7: Supporting the Back on the Seat with Bolsters / Ūrdhva Dhanurāsana Variation 1: Back Resting on the Seat / Variation 2: Using the Chair to Lift (hands against the backrest) Variation 3: Using an Inverted Chair to Lift (hands pushing the wall) Variation 4: Lifting from the Chair / Variation 5: Back on the Backrest; Hands against the Wall Variation 6: Sacrum on the Backrest Variation 7: Holding the Legs of the Chair / Variation 8: Holding a Folded Chair / Variation 9: Elevating the Feet / Dwi Pāda Viparīta Daṇḍāsana Variation 1: Resting on the Seat, Legs through the Backrest / Variation 2: Continuing from Chair Viparīta Daṇḍāsana Variation 3: Viparīta Daṇḍāsana on a Tilted Chair / Variation 4: Feet on Inverted Chair Variation 5: Eka Pāda Viparīta Daṇḍāsana /

Variation 6: Back on Inverted Chair Variation 7: From Śīrṣāsana to Dwi Pāda Viparīta Daṇḍāsana Ūrdhva Dhanurāsana II Variation 1: Using the Chair to Arch from Tāḍāsana Viparīta Chakrāsana Variation 1: Arching from Adho Mukha Vŗksāṣana Vṛśchikāsana I Kapotāsana Variation 1: Sliding from the Chair Variation 2: On two Chairs Eka Pāda Rājakapotāsana Variation 1: Back leg against the Seat of Inverted Chair Variation 2: Using an Upright Chair to Support the Back Leg Naṭarājāsana Variation 1: Back Leg on the Backrest

Chapter Eight Abdominal - Udara Ākunchana Sthiti Paripūrņa Nāvāsana Variation 1: In between two Chairs Variation 2: Calves on the seat Ūrdhva Prasārita Paḍāsana Variation 1: Legs against the Back of the Chair

Chapter Nine Leg Stretches Supta Pādāṅguṣṭhāsana Variation 1: Supta Pādāṅguṣṭhāsana with a Folded Chair Ākarṇa Dhanurāsana Variation 1: Lifted Leg on the Seat Hanumānāsana Variation 1: Between two Chairs /

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Variation 2: Front Leg under the Chair Variation 3: Front Leg on the Chair

Chapter Ten Arm Balancing - Hasta Tolana Sthiti Vasiṣṭhāsana Variation 1: Hips supported on Chair Variation 2: Bottom hand on the Seat Viśvāmitrāsana Variation 1: Hip of front leg on the Seat Variation 2: Heel of Front leg on the Seat Eka Pāda Bakāsana I Variation 1: Lifted Leg on the Seat

Chapter Eleven Restorative - Viśrānta Kāraka Sthiti and Prāṇāyāma Adho Mukha Śvānāsana Variation 1: Leaning against the Backrest Uttānāsana Variation 1: Front Groins on the Backrest Pārśvottānāsana Variation 1: Front Groins on the Backrest Prasārita Pādottānāsana Variation 1: Resting the Trunk on Chairs Variation 2: Shoulders on the Legs of the Chair Pavana Muktāsana Variation 1: On two Chairs Supta Vīrāsana Variation 1: On an Inverted Chair Variation 2: On a folded chair Setu Bandha Sarvāṅgāsana Variation 1: On two Chairs

Pūrvottānāsana Variation 1: Pūrvottānāsana on Chairs Viparīta Karaṇi Variation 1: Shins on the Seat Variation 2: Pelvis on the Seat Viparīta Daṇḍāsana Variation 1: On Two Chairs Ardha Halāsana Variation 1: Thighs on Chair Sitting Prāṇāyāma Variation 1: Sitting on the Chair Variation 2: Back supported by the Seat Variation 3: Chair in front – Hands on the Seat Śavāsana Variation 1: Shins on the Seat Variation 2: Head Suspended under the Chair Variation 3: Lying on a Folded Chair Variation 4: A Folded Chair on the Body

Chapter Twelve Sequences Introduction Gentle Sequence I – for Aging People Gentle Sequence II - for Aging People and Movement Limitations Home & Office Practice Restorative & Prāṇāyāma – for Advanced and Intermediate Standing Poses & Sarvāṅgāsana – for Beginners Inverted Chair Sequence - for Intermediate Shoulder Opening and Backbends – for Intermediate & Advanced Forward bends with a Folded chair – for Intermediate Backbends – for Advanced Appendix A: B.K.S. Iyengar’s Blessing for A Chair for Yoga Āsana Index

Acknowledgments and Gratitude The inspiration for this book is my Guru, the late Yogāchārya B.K.S Iyengar (1918–2014), the founder of the Iyengar Yoga method. The use of chairs in yoga practice was introduced by Mr. Iyengar along with many other tools that he has invented and adapted over the years. His brilliant innovations and his deep understanding of yoga were combined to create a magnificent and highly effective method of practicing yoga! I wish to express my deep admiration and gratitude for him, not only as my personal teacher, but also for making yoga accessible to millions – enabling every person to benefit from the gift of yoga. I am grateful that my Guru had devoted precious time to review the manuscript of my first book: A Chair for Yoga – and suggested valuable improvements and corrections.

With Iyengar at an intensive workshop in the early 90’s

My initial interest in writing A Chair for Yoga was kindled during visits to Pune while practicing with a chair under the guidance of Prashant Iyengar at RIMYI. Geeta Iyengar’s DVD, “The role of the chair in the yogi’s life,” initiated many of the ideas presented in this guide. I wish to thank these three great teachers for introducing me to the world of

Iyengar Yoga and for being a continuous source of knowledge and inspiration! I also wish to thank many other teachers, most notably Faeq Biria, Birjoo Mehta, and Jawahar Bangera, who have deepened and enriched my practice, with and without chairs. Gratitude is also due to my students who helped test and develop new ideas involving the use of chairs during classes and workshops. I hope that they have enjoyed this process as much as I have! Thanks to my friend and colleague, Michael Sela, who went so carefully over the text, edited it, and improved the flow of the writing and the structure of the book. Thanks to my friend Prof. Ohad Nachtomy who gave insightful and helpful comments about the introduction and also urged me to add a sequence for home and office practice with the chair, as well as volunteering to model for this sequence. Thanks to all the yoga students and teachers who modeled for the photos in this book. I am especially grateful to Liat Bagon, Inbar Grinberg, Ravit Moar and Rachel Gross, who devoted many hours of their precious time, energy, patience, and knowledge of the āsanas as models. Additionally, a special thanks to Anat Scher for her willingness to model for the two sequences for seniors. The writings in this guide have been a collaborative effort with the teachers who teach with me at the center in Zichron-Ya’akov (Israel). We have all experimented with the many variations and usages of the chair, and they have contributed their own ideas. Thank you, dear teachers and travel partners on the path of yoga! And, of course, I gratefully acknowledge the enthusiastic response of all the wonderful students at my center and for their willingness to be the first to try out new ideas. Special thanks to Sivan Goldhirsh and Tally Eldor, Sivan is always happy to go over my writings and improve them significantly. Tally tested all the

Variations1 in the book and gave many helpful comments and suggestions. Tally also proofread the book and with her hawk-eyes found many mistakes. Thanks to Cecilia Harrison and Barnaby Hutchins who agreed to edit the Introduction for this book, and to Rachel S. Aqua for doing such a tedious, devoted, and professional job in designing the graphics. Finally, thanks to our wonderful photographers, Yul Shifroni & Nimrod Landsman who did a dedicated and wonderful job in taking the photos and editing them! And finally, I want to thank my beloved wife, Hagit, for her continuous love and support! 1

We use Variarion with capital “V” to denote the Variations in this book, as opposed to other āsana variations.

Preface Yoga is a spiritual path toward uniting oneself with whatever supports and gives meaning to one’s life (you might call it God, or any other name that suits your tradition and belief). The practice of āsanas is an important component of this path. If “Our body is the bow and the āsanas are the arrows to hit the target – the soul” as my teacher, B.K.S. Iyengar, put it1, then āsanas have a central role in the yogic path of uniting with our soul. Iyengar has showed how the eight limbs of yoga (aṣṭāṅga yoga) can be developed through the practice of the third limb (āsanas) and the fourth limb (prānāyāma) of that system. Humbly, I can say that āsanas have indeed played a central role in my own yogic path. Props are important component of āsana practice as they “are guides for self-learning” (to quote Iyengar again). Props enable us to stay longer in āsanas without stress, to calm and deepen our breath, to quieten the waves of our mind and help us to surrender and experience the merging with the Infinite (ānantya-samāpattibhyām – in the language of Patanjali).2 Yoga aims to quieten and control the movements of the consciousness3. If the “regular, preserving, and alert practice of yoga is the foundation for stabilising the consciousness”1 then any aid for our practice is a great boon for our path. This book is a modest attempt to show how we can deepen our practice using one simple yet useful prop – the chair. My aim is to ignite your curiosity and imagination by showing how this single prop can be used in so many ways, allowing for so many hours of joyful experimentations and explorations. The chair as a yoga prop was the subject of my first book, A Chair for Yoga. When I showed the manuscript of that book to B.K.S. Iyengar, he gave me valuable comments and suggestions. With his feedback, I published the book in 2013. As Guruji predicted (see his letter in Appendix A), the book was

received very well by teachers and practitioners of yoga around the world. I was deeply moved by the positive feedback received on A Chair for Yoga from all corners of the world. The book has circulated widely in Europe, America, Asia, Australia, and some countries in Africa. By now, it has been translated into eight languages (including Spanish, Russian, Korean, and Chinese). It really fills my heart with joy to know that my work has touched so many people. I became kind of a “chair expert”; naturally, I continued to experiment and explore additional ways of practicing with the chair and discovered many useful new Variations. I have tested these Variations in my teaching, both in my yoga center and in the frequent workshops I conduct. Friends and colleagues contributed many new ideas, and I felt that the new material had grown into a new, extended book, which became The Extended Chair for Yoga. Although I have based the present book on A Chair for Yoga, it is in fact completely new. I have edited the entire text, added many new Variations and sequences, revised the text, replaced all the photos, and organized the material in a more accessible way. I have also given special attention to the use of the chair for aging and disabled yoga practitioners. For each Variation, I have added the list of the props needed and the benefits of using the chair for it. Finally, I increased the number of practice sequences to a total of nine; the sequences now cater for students of all levels, from elderly people with movement or balance limitations to advanced yoga teachers. I hope this new, expanded book will help you to deepen your practice and to derive joy from it; may it serve as inspiration for you to explore the āsanas! May the wisdom (prajñā) of yoga spread all over the world and help all living beings to live with more harmony and peace! Eyal Shifroni, Feb. 2020

1 2 3

In: Guruji Uwach – Quotes BKS Iyengar 2004, compiled by Nivedita Joshi See: Yoga Sutra II.47 Yoga Sutra I.2

INTRODUCTION Why Chairs? B.K.S. Iyengar developed a range of equipment and accessories that enable every person to improve his or her āsana practice and benefit from it. The main purposes of these “props” is to help practitioners to: • Perform āsanas that are difficult to perform independently with greater ease; • Achieve and maintain correct alignment; • Remain longer and relax in challenging āsanas, in order to attain their full benefit; • Study and investigate the āsanas in greater depth. This guide focuses on one prop: the chair! The chair is indeed a very useful prop, which is both widely available and very effective as an aid for all types of āsanas. As you will see in this book, there are many, many ways to use this one simple prop. Often, chairs can replace specialized expensive props. For example, many Iyengar Yoga centers have a “horse” prop, or trestler – which is a large and bulky piece of equipment. It’s not feasible to have such specialized and expensive props for every student in a class. Chairs can serve as a good substitute, and yoga centers usually have enough chairs to provide one for each student. Here is an example of using a chair instead of a trestler for Utthita Trikoṇāsana.

Comparing usage of a yoga trestler with that of a chair

Yoga chairs are affordable for any practitioner to have at home for his or her self-practice. Moreover, chairs are not made just for yoga; they are everywhere and can be used to do simple yoga poses at home, in the office, and even in airplanes and trains. This book covers many uses of chairs for diverse groups of people. Advanced practitioners can use the chair to explore the āsanas to a greater depth. Performance of each āsana involves doing intricate actions which the practitioner has to understand and implement with his or her body. Often, using a prop helps us to understand the action and to feel its effects. Once the effects are felt, one can attempt to recreate them without the aid of the prop. Many āsanas are physically challenging and difficult to perform without props, especially for beginner students. The chair can help to build the required strength and flexibility gradually. For example, beginners are often asked to do Adho Mukha Śvānāsana (downward-facing dog pose). However, many simply don’t have the strength and/or flexibility to perform it, even roughly. Elevating the hands on a chair (see photo on page 11) reduces the load on the arms and helps to activate the legs, thus allowing beginners to do this pose, even when the independent performance of it is out of their reach. There are two groups of people for whom props, and especially chairs, are very important, if not essential. These are people with disabilities and aging people. For these people, it is especially important to move their bodies and to breathe with awareness. In Iyengar Yoga therapy classes, people with all kind of injuries, diseases, and disabilities practice yoga with the aid of props.

The chair is an important prop in making this possible. For example, B.K.S. Iyengar once helped a woman with amputated leg to practice standing poses by using a chair. The chair is extremely valuable for aging people. We are all aging, and sooner or later our bodies will deteriorate, and we’ll become weaker. Yet aging people can continue to practice with the aid of the chair. It will enable them to perform many types of āsana, including twists and backbends, even when their body starts to weaken. Even when walking and standing are challengd, the support of the chair allows for variations of standing āsanas. In the last chapter of this book I present two sequences especially designed for the elderly. Chairs allow all practitioners to remain longer in advanced and difficult āsanas that would otherwise be impossible, or would require great effort. They allow us to remain in these āsanas with little effort and to relax deeply. For example, Viparīta Daṇḍāsana is a challenging backbend (see LOY PI. 516) which requires great strength and flexibility; with the support of the chair, it can be done by almost anyone. Moreover, all people can use chairs (not necessarily yoga chairs) to repose and stretch wherever they are, be it in the office, in the shop or at home. Many of the Variations in this book can be done on many types of ordinary, commercial chairs, thus enabling anyone to do a short practice in the midst of a long working day – to refresh and return to work with better focus and clarity. Sequence 3 in Chapter 12 demonstrates the use of a regular chair for this purpose. Remember however, that while props are an important feature of Iyengar Yoga, they should not be confused with its essence. Props are a means to achieve specific ends – such as alignment, stability, precision, and extending the duration of remaining in āsanas. While I write about props, I do not recommend becoming dependent on props. In fact, I practice often at the beach, where I take with me only a towel and a belt, and use the sand as a prop. Props should be employed with discretion in pursuit of a more mature and mindful āsana practice. Over time one develops a “feel” for what kind of

prop is required and how to use it. Types of Chairs and Their Usages Any stable and sturdy chair that has a horizontal, flat seat at the appropriate height may suffice for many of the Variations presented in this book. However, it is strongly recommended to use a “yoga chair” – the folding metal chairs used at RIMYI (the Iyengar Yoga center in Pune, India) as well as all Iyengar Yoga centers around the world. These yoga chairs are typically (but not always) equipped with two horizontal, supportive metal rungs, one welded between the rear legs and another between the front legs. In addition, the backrest of yoga chairs is made from a hollow frame, which enables one to grip it firmly and insert the body through it. Different manufacturers offer slightly different designs and dimensions of yoga-chairs. Here are some examples (from left to right): 1. A padded chair (with no front rung). Seat height: 45 cm, backrest height: 78 cm 2. A chair with a high backrest. Seat height: 43 cm, backrest height: 86 cm 3. A tall chair (with a high seat). Seat height: 45 cm, backrest height: 84 cm 4. A standard chair. Seat height: 42 cm, backrest height: 77 cm

The chairs we used for the photos

All these types of chairs are used in the photos in this book, with different chairs being chosen in consideration of the person demonstrating and the requirements of the pose. You can certainly manage with one chair, but you may need to make some adaptations (such as raising the seat by placing blocks under the legs of the chair or placing blankets on the seat). I will suggest when such adaptations may be appropriate throughout the book. Types of Usage I am consistently thrilled by the versatility of this simple prop. The more I “play” with it, the more options and Variations I discover – and there seems to be no end to this discovery. Here are some of the more typical usages: 1. The chair stands (normally) upright on its legs and one sits on the seat or rest one’s buttock on it. In this usage, the height of the seat has to match the height of your knees; this will ensure a right angle at your knee. Therefore:

If your knees are higher than the seat, place 2–3 folded blankets or a foam block on the seat.

Adapting the height of the seat for long legs

If your knees are lower than the seat, use support for your feet or either foot.

Adapting the height of the seat for short legs

If your legs are short, your thighs may be shorter than the width of the seat; in

this case, use the corner of the seat to support one buttock.

Sitting on the corner of the seat

In order to secure a standing chair from folding, loop a belt around the backrest and the rear rung.

Looping a belt around the backrest and rear rung to prevent folding

2. The chair is inverted, with the seat facing the floor. We can use the inverted chair from the legs side.

An inverted chair placed with its front on the floor provides a sturdy support

or from the backrest side:

Using the backrest side of an inverted chair

3. The chair is partially folded with its rear side on the floor.

An inverted chair placed with its rear side on the floor can be folded

4. The chair is fully folded and used as a wide board for gripping or resting on.

Using a folded chair for Ūrdhva Mukha Daṇḍāsana

Some chairs come without a front rung. In such case, when the Variation

requires a front rung, you can replace it by tightening a belt around the front legs.

Replacing the front rung by a belt

The Model Selection For clarity of the demonstrations, I asked some friends and students (many of whom are also teachers) to demonstrate the poses for the photos. These students vary in body size, demonstrating how the Variations shown can be adapted to different body lengths. In order to show how the chair can be used by people with less practice, I also asked intermediate-level students and even the photographers (who are beginner students) to demonstrate, for a few photos. Here are some of the students who modeled for the photos:

Liat with a regular chair and Eyal with a taller one

(from left to right) Inbar, Rachel & Eyal

The Structure of this Guide This book contains Variations for different levels of experience and competence in yoga practice, from very early beginners up to very advanced practitioners. I have classified the Variations according to four levels of experience: • Restorative– These Variations are recuperative usages of the chair and can be done by anyone. They are intended, in particular, for more senior people, or for those suffering from movement limitations. Many of these Variations do not require a special yoga-chair or other props, and can be done at the workplace, or even on an airplane. Most restorative Variations appear in Chapter 11: Restorative Āsanas. However, I included some others in other chapters of the book, depending on the

context. • Beginners– Simple Variations that can be done by any practitioner in normal, good health. • Intermediate– These Variations are intended for practitioners with a few years of experience in yoga. • Advanced– These are for advanced practitioners who have at least ten years of uninterrupted yoga practice (in a rigorous form of practice, such as Iyengar Yoga). In the detailed table of contents each Variation is marked with: (Restorative),

(Beginners),

(Intermediate) or

(Advanced) (or a combination of two of

these letters).

Use these marks to select the Variations according to your level of practice.

Warning! Some of the advanced Variations are very challenging – do not attempt them if you are not a yoga teacher who practices consistently and is in good health.

The required Level of experience and the required Props are indicated under the title of each Variation. Note that the list of props does not include the sticky mat and the chair, which are assumed to be present in all Variations. In chapters 2 to 5, the Variations are grouped according to chair usage rather than by the āsana. For example, in Chapter 2 (standing āsanas), the section “Elevating the Front Leg” includes several standing āsanas that share this same usage. This makes the presentation more fluent and concise, as it combines several āsanas that employ the same usage. The Variations in each section are ordered by the level of difficulty. If you are a novice or have health issues, practice the Variations appearing at the beginning of the section. Advanced practitioners can go directly to the Variations designated as “Intermediate” or “Advanced”.

For quick access, use the table of contents, or the āsana index at the end of the book. Important notes • This guide is not intended for people suffering from special health problems. If you suffer from a severe health problem, please consult medical health professionals and seek guidance from a teacher who is certified to conduct therapeutic yoga classes. • Menstruating women should adapt their practice, so as to avoid being upside-down. They also should not do Variations which require contracting or squeezing the abdominal organs. Practice notes for these days are included wherever necessary. • Many chair usages presented here are not intended for complete beginners, but for those who have already acquired some basic knowledge and are familiar with the basic techniques of āsana practice. For a complete guide to the techniques of āsanas, please refer to Light on Yoga by B.K.S Iyengar, or other sources such as Yoga – the Path to Holistic Health by the same author, or Yoga in Action by Geeta S. Iyengar. • The techniques shown here are based on the insights and principles of the Iyengar method. Using the props without understanding these principles misses the point. My motivation is to facilitate and deepen the understanding of these principles. For this reason, it is recommended that, before using this book, you obtain a solid foundation in Iyengar Yoga. • For some of the advanced (and less familiar) poses, we have added a reference to the plate depicting the pose in Light on Yoga; for example, for Utthita Hasta Pādāṅguṣṭhāsana (shown in plate 23) we added the reference: LOY, Pl. 23. • This book gives you a large variety of tools and ideas – but it is your responsibility to apply them according to your needs, limitations, goals, and aspirations. If some Variations are not useful for you, just skip them. Also remember that no guide can include all the options of chair usages for yoga. We encourage you to practice in a playful manner – to explore, invent and discover other ways of enhancing your yoga practice with the

chair! For comments and suggestions, please write to the author at [email protected]. Enjoy your practice!

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.

CHAPTER ONE

I love those yoga T-shirts that say: “Another Day, Another Dog Pose”; and I do practice this pose every day. It has a unique combination of forward extension with concave back action. It charges the entire body; activating all four principal organs of action (karmendriyas) – the arms and the legs and fits well into many types of sequences. The final position of Adho Mukha Śvānāsana –"downward facing dog pose" in Sanskrit - is not easy to attain. However, using a chair, even beginners can perform its preparatory stages and benefit from it tremendously. Uttānāsana reminds me of a waterfall, the legs being a strong and high cliff, while the trunk flows down like water. B.K.S. Iyengar writes about the effects of this pose: “This āsana cures stomach pains, and tones the liver, the spleen and the kidneys… The heart beats are slowed down and the spinal nerves rejuvenated. Any depression felt in the mind is removed, if one holds the pose for two minutes or more. The posture is a boon to people who get excited quickly, it soothes the brain cells.” (Light on Yoga) Adho Mukha Śvānāsana and Uttānāsana are often done in the beginning of a practice session, in order to warm up the body and internalize the mind. Following are many ways in which a chair can be used to support these poses.

ADHO MUKHA ŚVĀNĀSANA & UTTĀNĀSANA Adho Mukha Śvānāsana This pose has restorative Variations

Variation 1: Supporting the hands on an Upright Chair Level: Beginners

Props: wall; Optional: belt

Benefits: Doing the pose with the hands higher than the floor is very useful for people who are stiff or have weak arms. It helps to shift the body weight from the arms to the legs and to ground the heels. In this way everyone can do this important āsana, stay longer and learn to work the legs, extend the trunk, open the chest, and more.

This Variation offers three stages of moving into the final pose. It may be done as a sequence. Stage 1: Hands on seat → Place a chair with its back against the wall. If the chair folds, tighten a belt from the rear rung of the chair to the backrest to prevent folding (see here). → Place your hands on the front edge of the seat and step back into the pose ①.

Adho Mukha Śvānāsana - hands on the seat

Stage 2: Hands on rung → Place the base of your palms against the rung of the chair. → Spread your fingers apart and broaden your hands ②. Note: If the chair doesn’t have a front rung, turn it around to face the wall and use the rear rung (not shown).

Hands on the rung

Stage 3: Hands on the floor

Adho Mukha Śvānāsana - hands against the chair’s legs

→

If possible, take your hands further down and place them on the floor. Do this without bending your legs. → Place your hands such that the legs of the chair are between the index and thumb of your corresponding hand. → Spread your fingers well while pushing against the legs of the chair ③.

Variation 2: Supporting the Hands on Inverted Chair Level: Beginners

Benefits: Pushing the hands against a slanted surface creates a sharper angle (close to 900) between the hands and the seat. This helps to use the arms. It also reduces the load on the wrists, which can help people who suffer from wrist pain or injury. The legs of the chair can support the forearms and elbows. This is very relaxing for the arms and is especially helpful for people with hyper-extension in the elbows.

Placing the chair upside-down provides a nice slanted surface for supporting the hands.

Adho Mukha Śvānāsana - hands raised on an inverted chair

→

Turn the chair upside down and place it on a sticky mat (if the chair slides, place its backrest against the wall). → Stand in front of the chair. Bend forward and place your palms on the bottom side of the seat. → Step back into the pose ①.

Adho Mukha Śvānāsana - hands supported on the legs of an inverted chair

→

If you have wide shoulder girdle you need to spread your hands wider. In this case, hold the front legs of the chair ②. This helps to roll the arms from inside out (move the triceps muscles closer to the center line of the body and the biceps muscles away from that line).

Elevating the hands on the backrest-side of an inverted chair

→

Another option is to use the backrest-side of the inverted chair, by placing the hands against the rear edge of the seat ③.

Variation 3: Supporting the Feet on Inverted Chair Level: Beginners

Optional Props: wall

Benefits: Placing the feet higher lifts the buttock bones and sharpens the awareness in the pelvic girdle. It draws the abdominal organs inward, thus helpful for people who suffer from prolapse of the pelvis floor.

Elevating the feet on an inverted chair in Adho Mukha Śvānāsana

→

Place the chair upside-down at one end of the mat (if the chair slides, place its backrest against the wall). → Stand on the mat with your back to the chair. Step back and place your feet on the bottom of the seat. → Press your heels down in order to extend your legs fully.

Variation 4: Supporting the Feet on Upright Chair Level: Intermediate

Elevating the feet on the seat in Adho Mukha Śvānāsana

→

Place the chair at one end of the mat and turn around in front of the chair. → Bend forward with your hands on the floor; place your feet one after the other on the seat, toe mounds pressing against the front edge of the seat. → Spread your toes and open your feet. Extend your legs and arms.

Variation 5: Stabilizing the Elbows Against the Legs of the Chair Level: Intermediate Benefits: An important action in this pose is to ‘squeeze’ the outer elbows in, this creates firmness in the arms and allows to extend further the

inner arms and to move the shoulder blades further in. The frame of the backrest provides a firm resistance. It helps to intensify and maintain the action of the elbows, and thus allows to make the back more concave. This Variation is especially useful for people who find it difficult to straighten the elbows and/or open the shoulders (typically sturdy men). Stabilizing the elbows helps to release the head down, which in turn relaxes the entire body.

Using the backrest to support the elbows

→ →

Kneel in front of the chair. Place your hands on the mat under the seat Rise into the pose. Open the chest and stretch the arms such that your outer elbows press the front legs of the chair. → Use the resistance of the chair to widen your inner arms. Notes: • If the front rung is too low, you can either insert your arms above it, or start from Adho Mukha Vīrāsana to insert your arms under the rung, and, as you lift to Adho Mukha Śvānāsana, allow the front of the chair to lift. • If the distance between the legs of the chair is wider than your shoulders, fill the gap by placing flat foam blocks or folded blankets on both sides (not shown).

• if the legs of the chair hurt your elbows, pad them with pieces of a sticky mat or blankets (not shown). Uttānāsana This pose has restorative Variations Uttānāsana (LOY Pl. 48), means ‘intense stretch’, and indeed it stretches the entire back side of the body. However, if the lower back is higher than the buttocks then the back cannot release softly down (see photo).

When the hamstrings are short the lower back is higher than the buttocks – a wrong way to do Uttānāsana!

This places too much load on the lumbar spine, and in the long run, may lead to injury. Supporting the hands on the chair allows to keep the back extended, while working slowly on lengthening the hamstrings muscles.

Variation 1: Supporting the Hands on the Chair in Half Uttānāsana Level: Restorative

Optional Props: bolster or blankets

Benefits: Ardha Uttānāsana is an excellent way to extend the back muscles. It is especially beneficial for people who suffer from lower back pains due to vertebral compression. Supporting the hands on the chair allows one to open the chest and extend the trunk. It also helps to train the legs; to learn to lift the arches of the feet and the kneecaps; to open the backs of the knees; to turn the upper thighs in, etc. Supporting the forehead on the chair is very relaxing.

When one bends only partly or halfway, the pose is called Ardha (half) Uttānāsana. Ardha Uttānāsana prepares for full Uttānāsana and for Adho Mukha Śvānāsana and hence we start with it.

Ardha Uttānāsana – wrists on the backrest, back concave

→ →

Stand in front of the chair at about 1 meter (3-4 feet). Stretch your arms up to Ūrdhva Hastāsana, inhale, extend up, lift your chest and then exhale and bend forward. → With stretched arms, place your outer wrists on top of the backrest, palms facing each other. → Look forward, extend your trunk forward. Lift your kneecaps and move the front of your thighs back to extend your spine. → Make your upper back concave.

Note: avoid making your lower back concave. If you have this tendency, then roll your buttocks down toward your heels and keep your abdomen as if floating toward your lower back.

Ardha Uttānāsana – head resting on the seat

→

After a while, release your head. Keep lifting your elbows, and let your head drop freely down ①. → Stay in the pose for a minute or two, breathing softly. → From there you can lower your trunk to place your hands and/or head on the seat ②.

Tilting the chair to allow the head to rest on it

→

If your head doesn’t reach the seat, tilt the chair away, until your head can rest on the seat ③, or place on the chair a bolster or folded blankets (not shown).

Variation 2: Chin on the backrest in Ardha Uttānāsana Level: Intermediate

Props: blanket

Benefits Lifting and supporting the chin helps to make the back concave and to extend the front spine. Doing it when the neck is extended increases the flexibility of the cervical spine. It also helps to move the thoracic dorsal spine into the chest. This is very useful for people with kyphosis in the upper back.

Ardha Uttānāsana with chin on the backrest

Note: • Avoid this Variation if you suffer from a neck injury. • Before arching the neck, be sure to extend your thoracic and cervical spine forward, and to move the trapezius muscle away from your neck. This prevents compression of the neck vertebrae.

Variation 3: Shoulders on Helper’s thighs in Ardha Uttānāsana Level: Intermediate

Props: helper

A helper can provide traction to increase the movement at the shoulders.

Shoulder opening with a partner

→

The helper sits on the chair while the practitioner stands with spread legs in front of the chair and bends forward to places the shoulders on the helper’s thighs. → The practitioner interlocks the fingers with arms stretched behind the back and catches the back of the helper’s neck. → The helper gently pushes the practitioner’s shoulder blades in (toward the floor) while moving the skin of the upper back toward the middle back, and then leans backward to stretch the practitioner’s arms. Note: As in all cases when assisting, the helper should be sensitive and alert not to overstretch the practitioner.

Variation 4: Shoulder Girdle against the Seat Level: Advanced

Optional Props: wall

Benefits: The slight pressure on the base of the neck releases the neck and the

cervical spine. You may close your eyes and being supported by the chair, totally surrender to gravity.

This Variation requires a greater flexibility.

Uttānāsana – shoulder girdle supported by the seat

→ → → → →

Place a chair on your mat and stand in front of the chair and bend into Uttānāsana (if the chair slides, place its back against the wall). Bend your knees to go lower. Hold the legs of the chair. Roll your hips forward to place the back of your shoulder girdle against the edge of the seat. Then gradually lift your buttocks and straighten your legs. Release your neck and allow it to elongate. To fully relax in the pose, close your eyes

Variation 5: Standing on Inverted Chair Level: Intermediate

Props: Additional sticky mat / piece or blanket

Benefits: Standing on the slanted surface of the back of the seat intensifies the

flexion of the ankles and stretches the calf muscles. The backrest provides anchoring for the hands to pull and extend the trunk further down.

Standing on a slanted surface

→ → → → →

Place the chair upside-down and pad the front edge of its seat with a sticky mat or a blanket. Stand on the inverted seat with your feet spread at pelvis width. Bend forward and catch the backrest. Roll your buttocks forward while moving your thighs and knees backward. Gently use your arms to extend your trunk downward. Release the back of your neck and head down.

Variation 6: Standing on the Seat Level: Advanced

Benefits: The chair provides a grip for the hands to intensify the stretch the trunk. When one stands at a height, a fear of falling may arise. This Variation helps to overcome such fear, and to develop balance, stability and confidence.

Uttānāsana standing on the chair. Holding the legs of the chair

Uttānāsana standing on the chair. Holding the backrest

→

→ →

→ →

Stand on the seat facing the front with your legs spread at pelvis width. Position your feet such that the toes extend beyond the front edge of the seat. Release your toes over the edge. Bend forward and hold the seat or, if reachable, the front legs of the chair. Keeping the legs straight, use your arms to pull your trunk further down. Roll your buttocks forward, while moving your thighs and knees backward. If desired, change the gripping points to extend the trunk further down. Release the back of your neck and let the head hang freely.

CHAPTER TWO

Standing poses are the basis for Iyengar Yoga practice. These poses open and strengthen the body, develop flexibility and build the muscle actions required for more advanced āsanas. Beginners learn how to use the legs for activating the lower torso and how to use the arms for activating the upper torso. By extending the muscles of the legs and groins, one attains free movement at the hips. This allows the spine to extend freely, which is critical for preventing back pain. By creating movement in the shoulder girdle, the shoulders retain their flexibility and the chest broaden. This, in turn, improves breathing and blood circulation; it also keeps the body agile and light and the mind fresh. This chapter presents usage of the chair to support and stabilize the main standing āsanas. It enables one to stay longer in the pose and learn the actions required for their correct execution. The chair also enables people with movement limitations to enjoy these poses. The chapter is organized according to four types of chair usage: support from behind, support from the front, support from the side, and support of the front leg.

STANDING ĀSANAS - UTTHIṢṬHA STHITI Usage 1: Chair Behind the Body General The chair behind is used to support the hands or the buttocks. This reduces significantly the effort required for maintaining the pose. It keeps the body aligned laterally and helps to move the shoulders back and to lift the chest.

Tāḍāsana or Samasthiti (Chair Behind) Level: Beginners Benefits: Pressing the hands gently on the backrest clarifies the role of the shoulder blades and the back muscles in supporting and opening the chest. The backrest can be used to gauge the left-right alignment of the pose.

Tāḍāsana chair behind

Tāḍāsana chair behind (side view)

→ → → →

Stand in Tāḍāsana in front of the chair with your back near its backrest. Place your fingers on top of the backrest. Use your hands to extend your spine and open your chest. Use the backrest as a gauge for the vertical alignment.

Utthita Trikoṇāsana (Chair Behind) Level: Beginners

Entering Utthita Trikoṇāsana with chair supporting the back

To use the chair on the right side: → Place the chair behind you on the right side with the backrest closer to you. → Turn your right leg out and hold the backrest behind the back with your left hand ①.

Bending to place the right hand on the seat

→ → →

Bend into the pose and place your right hand on the seat ②. Grip your left hand on the backrest to roll your left shoulder back ③. Stay there for a few cycles of breath and use the support to adjust the pose: extend the right side of your trunk; turn your chest from right to left.

Bending to hold the rung

Using the chair behind - back view

A helper extending the neck to turn the head

→

Then, if possible, move your arm in front of the backrest and go further down. Grip the leg of the chair or support your right hand on the horizontal rung ④. → A helper can give traction to your spine and neck ⑤.

Ardha Chandrāsana (Chair Behind) Level: Intermediate Ardha Chandrāsana (Half-Moon Pose) is a balancing pose with many beneficial effects. It develops balance and strength, helps to keep the hip joints healthy and creates space in the pelvis (which is a boon for women during menstruation and pregnancy).

Benefits: The chair helps to maintain the balance and the correct alignment of the body in the pose.

Ardha Chandrāsana – the chair behind the body

Ardha Chandrāsana - back View

Standing Poses with Bent Front Leg (Chair Behind) In the following three āsanas, Vīrabhadrāsana II, Utthita Pārśvakoņāsana, and Vīrabhadrāsana I, the chair takes the load off the front leg, as one bends that leg to an angle of 900 and sits on the chair. This enables one to stay in the pose with less effort and to work on the details of the pose, like, stretching the back leg; moving the buttock of the bent leg in; lifting the lower abdomen; and turning the chest to face the front. Note: For these āsanas make sure the height of the seat matches the height of your knees. If needed, add support under your front buttock or under your front foot as explained in here.

Vīrabhadrāsana II (Chair Behind) Level: Beginners Benefits: In addition to easing the load on the front leg, holding the backrest helps stabilizing the back, maintaining the vertical alignment of the spine and opening the chest.

Using a chair behind the body in Vīrabhadrāsana II

To do the pose on the right side: → Stand with your back to the chair and the seat between your spread legs. → Turn the right leg to the right and hold the backrest with both hands → Bend the right knee to sit on the chair. → Turn your head to the right while maintaining the spine vertical

Sitting on the corner of the seat, when the legs are short

→

If desired: Lift and stretch your hands to the final position. Note: In case the width of the seat is longer than your thigh, seat on the corner of the seat as shown above.

Utthita Pārśvakoņāsana (Chair Behind) Level: Intermediate

Benefits: In addition to easing the load on the front leg, holding the backrest helps to roll the trunk from the waist, roll the upper shoulder back and open the chest.

Using a chair behind the body in Utthita Pārśvakoņāsana

To do the pose on the right side: → Go to Vīrabhadrāsana II (see above). Hold the backrest with your left hand and bend sideways to enter the pose. → Use the grip of your left hand to roll the left shoulder back and to turn the chest from right to left.

Vīrabhadrāsana I (Chair Behind) Level: Intermediate Benefits: In addition to easing the load on the front leg, holding the backrest helps to move the shoulders back, align the spine and open the chest.

Stepping into the chair

To do the pose on the right side: → Stand in front of the chair. Hold the backrest and insert your left leg over the seat and through the backrest to the other side of the chair ①.

Resting the buttock on the seat (long shins)

→ →

Turn around so that your back is facing the back of the chair. Bend your right knee, rest your right buttock on the seat and stretch your left leg back. Turn your pelvis until the left and the right sides are aligned ②.

Raising the back heel to get a better rotation of the pelvis

→

Hold the backrest. Keep your tailbone and shoulder blades tucked in, while using your hands to move your shoulder back and open your chest

③. → Lift your sternum, then lift your chin and look up. → Then, without losing this alignment of the pelvis, roll your left foot down and press it against the floor ④.

Vīrabhadrāsana I - back leg under the backrest

→

If it’s too challenging to keep the left heel on the floor and to turn the pelvis, practice first with your left heel raised from the floor (as in 3). You may push the heel against the wall (not shown). → After a while you can stretch your arms up (not shown). Tip: When looking up, there is a tendency to raise the eyebrows and wrinkle the skin of the forehead. To avoid this, close your eyes and relax the eyebrows and the skin of the forehead. Then, without disturbing the forehead, open your eyes to look upward. Keep your eyes soft and allow them to descend into the sockets.

Standing Poses with Twisting action (Chair Behind)

General The three āsanas in this group, Pārivŗtta Trikoṇāsana, Pārivŗtta Pārśvakoņāsan & Pārivŗtta Ardha Chandrāsana require balance, flexibility and spatial orientation. The support of the chair helps to intensify the twisting action and to align the body in the pose. To use the chair support at the back in twisting poses, start by facing the chair, and then twist to have your back against the chair.

Common Benefits: Supporting the lower arm helps to activate it and to balance the pose. You can catch the leg of the chair at any height or place the palm on the seat. Catching the backrest with the top hand helps to roll the shoulder back and to turn the chest. The backrest provides a guide for the alignment of the back

Pārivŗtta Trikoṇāsana (Chair Behind) Level: Intermediate

Using the chair from the back in Pārivŗtta Trikoṇāsana

To do the pose on the right side: → Stand facing the backrest of the chair. → Spread your legs and move the chair slightly to the right. → Turn your legs to the right. Extend your body while twisting your torso from left to right and lower it until your back is supported by the backrest. → With your left hand, catch the lower back rung of the chair (if you cannot reach it, catch the leg of the chair or simply place your hand on the seat) while your right hand holds and pulls the backrest. → With each exhalation, use the support of the chair to increase the twist.

Pārivŗtta Pārśvakoņāsana (Chair Behind) Benefits: In addition to easing the load on the front leg, holding the backrest helps to move the shoulders back, align the spine and open the chest.

Variation 1: Back leg under the Backrest Level: Intermediate / Advanced

Optional Props: wall

The chair is used here very much like in Vīrabhadrāsana I (see here).

Pārivŗtta Pārśvakoņāsana – back leg under the backrest – entering the pose

To do the pose on the right side: → Enter the pose as explained for Vīrabhadrāsana I ①, then twist your trunk from left to right. → Cross your left elbow and press it against your right knee. Hold the backrest with your right hand. → Lift your belly and move it to the right ②.

Pārivŗtta Pārśvakoņāsana – elbow against the knee

→

Once your belly has turned, slide your left upper arm down, until your outer left armpit is in contact with your right knee. Straighten your left arm and catch the leg of the chair ③. → With your right hand catch the backrest. Use your arms as you exhale to intensify the twist.

Pārivŗtta Pārśvakoņāsana – using the leg of the chair

Note: If you place the chair at an appropriate distance from the wall, then you can push your left heel against the wall. This will stabilize the left leg and enable an intensified stretch (see photo on here). →

Finally, you may stretch your right arm over your head, as in the final pose (not shown).

Variation 2: Turning with the Back to the Backrest Level: Intermediate / Advanced

Optional Props: wall

Benefits: Sitting on the chair reduces the effort required for staying in the pose.

Using the backrest and the leg of the chair, one can increase the twisting action.

Entering pose – start facing the backrest

To do the pose on the right side: → Stand in front of the chair. Hold the backrest and bend your right leg to Vīrabhadrāsana II.

Pārivŗtta Pārśvakoņāsana – using the backrest behind the body

→ →

Lift your left heel, twist from left to right. Continue according to the instructions of the previous Variation.

Pārivŗtta Ardha Chandrāsana (Chair Behind) Level: Intermediate / Advanced

Optional Props: wall

Pārivŗtta Ardha Chandrāsana with chair at the back

To do the pose on the right side: → Spread your legs and place the chair in front of your body, backrest close to your right leg. → Turn your legs to the right and go to Pativrata Trikoṇāsana. Then bend your right leg and slide your left leg and arm forward. Lift your left leg and enter the pose. → Extend your left arm down to catch the horizontal rung or the leg of the chair, then swing your right hand back to catch the backrest behind your body. Roll your right shoulder back and twist your trunk. → Stretch well your left leg. Note: You can improve your balance and stability in the pose by pushing your left foot against a wall. This requires placing the chair at a correct

distance from the wall before entering the pose.

Standing poses with bent legs (Chair Behind) The two āsanas in this group, Utkaṭāsana and Garuḍāsana require strong legs and balance. Sitting on the chair helps to study their specific actions in stages.

Utkaṭāsana (Chair Behind) Level: Intermediate Benefits: The chair helps to study the correct movement of going into and out of the pose; it also helps to stay longer in the pose and open the chest and prepare the back muscles for the final pose.

Utkaṭāsana strengthens the quadriceps and is therefore important for the health of the knees. In Light on Yoga B.K.S. Iyengar writes: “Utkaţa means powerful, fierce, uneven. This āsana is like sitting on an imaginary chair.” Here we use a real chair for learning it.

Preparing for Utkaṭāsana on the chair

Utkaṭāsana - rising from the chair

→ → → → → → →

Sit on the chair and lift your arms as in Ūrdhva Hastāsana or Ūrdhva Namskārāsana. Stretch your arms to elongate the sides of your trunk, open your chest and look forward ①. Then move your trunk forward and rise from the seat, legs still bent ②. Roll your buttocks down and in. Take a few breaths maintaining the stretch of your arms and torso and then slowly straighten your legs to Ūrdhva Hastāsana. Now bend your legs and descend softly on the seat. Repeat this cycle several times: Enter the pose from the chair, hold it with bent legs for a few seconds, straighten your legs and then descend slowly back to the chair.

Garuḍāsana (Chair Behind) Level: Beginners The challenge of this pose is to entwine the legs and the arms without losing balance.

Benefits: Sitting on the chair makes it easier to entwine the legs and arms.

Garuḍāsana sitting on the chair

To do the pose with the right leg lifted: → Sit on the chair. Entwine your right leg above the left leg and your right arm below the left arm. → Press the top leg on the bottom one. → Once you can do the pose sitting, shift your weight forward, rise from the seat and balance on the left foot (not shown). Usage 2: Chair in Front of the Body

General The chair in front is used to support and stabilize the pose. It provides a

reference which helps to align the body and also helps to broaden the pelvis and the chest. The backrest can be used to lift the chest and extend the trunk up.

Tāḍāsana or Samasthiti (Chair in Front) Variation 1: Front groins against the backrest Level: Beginners Benefits: The chair helps to lift the chest and to check the lateral alignment. Holding the backrest helps to align the pose and to make it even (sama).

Tāḍāsana chair in front (side view)

→

Stand behind the chair and hold its backrest.

Variation 2: Toe Mounds against the Chair Legs Level: Beginners / Intermediate Benefits: Lifting the toe mounds elongates the calf muscles and the Achilles’

tendons. It is important to stretch and massage these muscles as dilated calf muscles indicate accumulation of venous blood, which slows down the circulation. This Variation is especially useful for joggers and cyclists, whose activity tends to shorten these muscles.

Here the legs of the chair are used to support the feet.

Ūrdhva Baddhānguliyāsana – feet on the chair’s legs

→

Stand in front of the chair and place your toe mounds on the legs of the chair. → You may stretch your arms up to Ūrdhva Baddhānguliyāsana. Note: Another way of stretching these muscles is to stand on an inverted chair. This is shown in the section on Uttānāsana on here.

Utthita Trikoṇāsana (Chair in Front) Level: Beginners Benefits: The chair in front helps to turn the trunk and to broaden the front of the body.

Utthita Trikoṇā Using the chair in front

To do the pose on the right side: → Place the chair in front with the backrest towards you, next to your right

leg. → Turn your right leg out. → Go to the pose; place your right hand on the seat or the rear rung. → To turn the chest further, push your left hand against the backrest while extending the right side of your back and your right arm down.

Pārivŗtta Trikoṇāsana (Chair in Front) Level: Intermediate

Pārivŗtta Trikoṇāsana using the chair in front

To do the pose on the right side: → Spread your legs and place the chair behind you, backrest next to your right leg. → Twist from left to right. Extend your left arm down and place your hand on the seat or catch the leg of the chair. With your right hand push against the backrest. → Roll your right shoulder back and twist your trunk from left to right. → Keep your legs stretched and stable. Don’t allow your right hip joint to move forward or to the right, keep your two hips in line.

Note: Be sure to start with the chair behind you, so that after twisting you will be facing the chair.

Standing Poses with Bent Front Leg (Chair in Front) As mentioned in the section “Chair Behind the Body”, when using the chair for: Vīrabhadrāsana II, Utthita Pārśvakoņāsana, Vīrabhadrāsana I & Pārivŗtta Pārśvakoņāsana, the chair supports the front leg. It enables to stay in the pose with less effort and to work on the details of the pose, such as stretching the back leg and moving it backwards; rolling the front knee out and making sure it is bent to 900; creating width in the pelvis; lifting the lower abdomen; and turning the chest. When spreading the legs to enter the pose, the seat helps to spread the thighs and open the groins. Note: For these āsanas make sure the height of the seat matches the height of your knees. If needed, add support under your front buttock or under your front foot as explained in here.

Vīrabhadrāsana II (Chair in Front) Level: Beginners

Using the seat to lift and sensitize the inner thighs

To do the pose on the right side: → Place the chair in front of you and move closer to it, such that the seat supports and lifts your inner thighs.

Turning the leg out for Vīrabhadrāsana II

→ →

Turn your right leg out. As you bend your right leg into the pose, slide the chair with you to the right.

Vīrabhadrāsana II – chair in front helps to turn and lift the chest

→

Bend your leg until your knee is square. Rest your right buttock on the seat. → Keep your left leg well stretched. → Hold the backrest and use your arms to turn your chest from right to left, and to lift it upward. → Then stretch your arms sideway.

Vīrabhadrāsana II – Using support under the buttock

Notes: To make a square between the shin and the thigh: • Long-legged people: place a foam block or blanket under the right buttock • Short-legged people: seat on the corner of the seat and support your front foot on a foam or wooden block (see photo on here).

Utthita Pārśvakoņāsana (Chair in Front) Level: Intermediate

Utthita Pārśvakoņāsana – chair in front

Vīrabhadrāsana I (Chair in Front) Variation 1: Sitting on the Chair Level: Intermediate

Optional Props: blankets or block

Benefits: The chair reduces the load on the front leg. In addition, holding the backrest helps to lift the trunk from the lower abdomen and to align it properly (just above the pelvis and facing evenly forward).

Vīrabhadrāsana I – front leg under the backrest

To do the pose on the right side: → Stand facing the chair and insert your right leg under the backrest. → Bend your right leg to 900 and place your right buttock on the chair (If needed, adjust the height). → Lift your left heel and turn your left leg and your pelvis from left to right. → Widen your left buttock away from your tailbone and move the top of your left thigh forward to touch the seat. → Then try to roll your left heel down in order to place it on the floor while keeping both sides of your pelvis aligned towards the front (not shown).

Vīrabhadrāsana I – front leg under the backrest

→

To help stretching the left leg and aligning the pelvis, you may use the wall to support your left heel.

Variation 2: Holding the backrest Level: Intermediate

Benefits: The support of the chair helps to lift the abdomen and chest and to create space in the trunk. Lifting the trunk also helps to move the tailbone in. Holding the chair helps to turn the chest and to roll the shoulders back.

Vīrabhadrāsana I – hands on the backrest

To do the pose on the right side: → Place the chair in front with the backrest facing you. → Bend into the pose and hold the backrest. → To help turning your left leg further in, you may place your heel against the wall. You can then try to move the heel down, while maintaining the alignment of your pelvis.

Pārivŗtta Pārśvakoņāsana (Chair in Front) Level: Intermediate / Advanced

Optional Props: wall

Benefits: Using the backrest and the leg of the chair, one can increase the twisting action.

Note: See the instruction on adapting the height of the seat to your length on here.

Pārivŗtta Pārśvakoņāsana heel against the wall; pushing the backrest to twist

To do the pose on the right side: → Place the chair behind you, near your right leg, backrest facing away from you. → Spread your legs, bend your right leg to 900 and place your right buttock on the chair. → Turn your left leg, lift the heel and stretch that leg. You may push your heel against the wall to better stretch that leg. → Twist your trunk from left to right until your chest is facing the backrest. → With your right hand, press against the backrest from above, and push to turn.

Pārivŗtta Pārśvakoņāsana – catching the leg of the chair

→

Once your belly has turned to the right, start sliding your left upper arm down, until your left armpit is in contact with your right knee. Then catch the leg of the chair. → With each exhalation, use the support of the chair to increase the twist.

Pārivŗtta Pārśvakoņāsana - placing the palm on the floor

→

Try to stretch further in order to place your left hand on the floor.

Vīrabhadrāsana III (Chair in Front) This pose is probably the most challenging among the standing āsanas with respect to strength and stability. For many beginners, it is quite difficult to hold the pose with correct alignment without supporting the hands. Three ways to use the chair in front are shown. The first two help to learn the pose and the last one is for developing balance and confidence.

Variation 1: Wrists on the backrest Level: Intermediate

Optional Props: another chair

Benefits: Supporting the hands on the backrest helps to hold the pose longer and to check the alignment of the pose. With this support one can work better on the stretching of the lifted leg. Stretching this leg extends the lumbar spine and prevents it from caving-in, which is a challenge in this pose.

Ardha Uttānāsana to prepare for Vīrabhadrāsana III

To do the pose standing on the right leg: → Place the chair at an appropriate distance in front of you, the backrest facing you. Bend to Ardha (half) Uttānāsana and place your outer wrists on the backrest. If your hips are higher than the backrest, put a folded blanket on the backrest or place the chair on blocks to increase its height. → At this stage, the legs are perpendicular, and the torso and arms create a straight horizontal line.

Vīrabhadrāsana III – wrists supported on the backrest

→

Lift your left leg until it is horizontal and stretch it backwards, keeping the center of gravity right above the front of your right heel. → Stretch your left leg back to extend your buttocks and lumbar spine toward your left heel. Don’t allow your lumbar to cave in (you can push your left foot against the wall to increase the stretch and get further support). → Press your wrists against the backrest and sink your shoulder blades into your chest while lifting your inner arms and elbows.

Vīrabhadrāsana III – using two chairs to support the hands and lifted leg

Note: You can make the pose more relaxed by using another chair to support your left leg (if needed, pad the backrest with 2-3 blankets):

Variation 2: Pelvis on the Backrest

Level: Intermediate / Advanced

Props: wall; Optional: blankets

Benefits: Supporting the pelvis helps maintaining the alignment of the pelvis, which is a challenge in this pose.

Supporting the pelvis

To do the pose on the right side: → Place the chair at an appropriate distance from the wall with its backrest toward you, touching your front groins. Note: If the top of the backrest is lower than your front groins, place on it one or more blankets to make it higher; if it’s higher than your front groins, then stand on a wooden block or some other support (not shown). →

Lean forward to rest your pelvic bone on the backrest and hold the seat (not shown). → Extend your arms forward and support your hands on the wall.

Supporting the pelvis in case of long legs

→ →

Lift your left leg and extend it backward. If your legs are longer than the chair’s height, you can use the chair folded.

Variation 3: Standing on the Chair and Holding the Backrest Level: Advanced The backrest can support the hands also in another interesting way.

Lifting the back leg

To do the pose on the right side:

→ →

Stand on the seat facing the back of the chair. Bend to half Uttānāsana and catch the backrest. Note: To increase the external rotation of your arms and shoulders you may turn your hands back (not shown).

→

Move your front thighs back and extend your trunk forward. Look forward. → Now lift your left leg until it is parallel to the floor. Extend the leg back while extending your trunk forward ①.

Stretching the arms forward to do Vīrabhadrāsana III on the chair

→

If your balance is good, you can now stretch your arms forward. Your pose is now just like the final pose, except that you are standing on the chair! ②

Pārśvottānāsana (Chair in Front) Two ways for using the chair are shown: the first for support and the other for checking the alignment of the pelvis.

Variation 1: Resting the Forehead on the Seat Level: Beginners / Restorative Benefits: The support of the chair stabilizes and enables one to study the work of the legs and the turning of the pelvis. Beginners may find it hard to bend forward and place the hands on the floor; the support of the chair helps to work slowly on extending the backs of the legs. Practitioners who can reach the floor may still use this Variation in order to improve the rotation of the pelvis and to relax with a mild stretch.

Pārśvottānāsana – hands on the seat

To do the pose on the right side: → Place the chair in front of you and stand in Tāḍāsana. → Move your left leg backward. → Inhale and extend your arms up to lift and open your chest. Then exhale and bend forward. → Place your hands on the seat. Look forward and make your back concave ①.

Bending to place the forehead on the seat

→

Now, bend further down. Hold your elbows and rest your arms on the seat. Rest your forehead on the folded arms ②.

using a bolster

→

Avoid stress. If needed, place bolsters, blankets, or a combination of those, to support your forehead ③.

Variation 2: Chair against the Groins Level: Beginners

Benefits: The chair supports the pose and make it easier to stay longer and more relaxed.

The touch of the backrest enables you to verify that the pelvis is sufficiently rotated and aligned. It also helps to keep the groins lifted when bending forward.

Pārśvottānāsana – using the backrest for alignment

To do the pose on the right side: → Fold the chair and hold it in front with the seat facing up. Step backward with your left leg. → Place the backrest against your front groins. Make sure that your left groin touches the chair as much as the right one. → Bend halfway forward and hold the legs of the chair. Make your back concave and look forward.

bending down to place the forehead on the chair

→

Exhale, bend further down and place your forehead on the chair. Keep rotating your left hip forward to touch the backrest with the left side.

Prasārita Pādottānāsana (Chair in Front) This pose has restorative Variations

Variation 1: Front Groins against the Backrest of a Tilted Chair Level: Beginners / Restorative

Benefits: The chair support helps to extend the back, making this Variation very relaxing. It is an excellent way to extend and relax the back after backbends practice.

Prasārita Pādottānāsana resting on the chair

→

Tilt the chair to position the backrest exactly against your front groins.

Variation 2: Legs against the Wall Level: Beginners / Intermediate

Props: wall

Benefits: The wall teaches the vertical alignment of the legs (buttock bones and heels aligned on the same vertical plane). The chair enables to resist the tendency to fall forward when the legs are vertical. The chair also helps to lengthen the front body, make the back more concave and flatten the front thighs toward the wall. The last stage, with the head on the floor, activates the front thighs further, since otherwise, one tends to roll forward.

Ardha Prasārita Pādottānāsana – back of legs against wall

→

Place the chair about 1 meter (3 feet) away from the wall with the seat facing the wall. → Stand with your back near the wall (a few centimeters away from it) and bend forward. → Spread your legs and bend forward to place your palms on the seat. Step back until your heels and buttock bones touch the wall. → Push your front thighs backward against the wall. Slide your hands on the seat to extend your torso forward, make your back concave, and look forward.

Resting on the seat

→ →

Then bend further and rest your forearms and forehead on the seat. You can bend further to place your head on the floor (not shown).

Usage 3: Elevating the Front Leg General Raising the front leg shifts the body weight backward and reduces the load on the front leg. Thus, it helps to move the head of the femur (thigh bone) into its socket, stabilize the knee and the ankle in correct alignment, and move the buttock bone in. This support is especially needed in case of weak ankles, knees or hips. Shifting weight to the back leg also helps to illustrate the sensation of anchoring the pose from the back leg. We show three options of raising the front leg (from highest to lowest): on the backrest, on the seat and on the bottom of the seat of an inverted chair. The last two options are explained in detail for Utthita Trikoṇāsana. Placing the foot on the backrest is shown for Utthita Pārśvakoņāsana. One can study each standing pose by practice all these options, starting from the highest support (on the backrest), descending gradually (to the seat, then to the inverted chair), and finally do the pose with the foot on the floor (as in the classic pose). This is a good way to compare the different options and explore their relative benefits.

Utthita Trikoṇāsana (Elevating the Front Leg) Variation 1: Front Foot on Inverted Chair Level: Beginners

Optional Props: wall

Benefits: The slanted support changes the angle of the front foot, this helps to activate the front leg and reduces load from the ankle (overcompression in the ankle of the front leg may lead to injury of the Achilles tendon). The rungs and legs of the chair enable gradual extension in the pose.

Preparing for Utthita Trikoṇāsana with foot on inverted chair

To do the pose on the right side: → Invert the chair (legs up). → Turn your right leg out and place your foot on the inverted seat. If the chair slides, place its backrest against the wall.

Holding the higher (rear) rung

→

Go into the pose and hold the higher (rear) horizontal rung. Turning your hand out will help you to roll the right shoulder back and to turn the chest upward.

Holding the chair’s leg

back view

→

If possible, go down further and hold the lower (front) leg of the chair; or go even further down and catch the lower (front) horizontal rung (not shown).

Variation 2: Front Foot on the Seat Level: Intermediate

Optional Props: wall

Benefits: Raising the leg on the seat further reduces the load on the front leg. The pressure of the heel on the edge of the seat activates the foot, knee and hip of the front leg. The knee becomes active without overloading it, and the femur bone is drawn better into the socket of the hip joint. The back leg becomes heavy and stable. However, the grounding of the front leg is lost. The opening of the groins is increased.

Placing the heel against the edge of the seat

To do the pose on the right side: → Place the chair on your right. → Place the middle of your right heel against the edge of the seat and bend into the pose. Note: If the chair slides, place its back against the wall. The placement of the front foot shown above for Utthita Trikoṇāsana can be applied to other standing poses, such as Pārśvottānāsana, Pārivŗtta Trikoṇāsana, Vīrabhadrāsana II, Utthita Pārśvakoņāsana and Pārivŗtta Pārśvakoņāsana. Following are a few examples.

Utthita Pārśvakoņāsana (Front Foot on the Backrest) Level: Intermediate

Benefits: Raising the front leg high on the backrest opens the groins. It also brings the femur bone deep into its socket in the hip.

Raising the foot to the backrest

To do the pose on the right side: → Place the chair on your right, with its backrest toward you. Raise your right leg and place the heel on the backrest.

Utthita Pārśvakoņāsana with foot on the backrest

→

Bend to your right leg and place your right hand on the backrest. Then step your left foot away from the chair, maintaining the right angle at your right knee. → Move your femur bone from the knee to the hip. Note: If you tend to push and tilt the chair, then you should strengthen the action of moving the femur into the pelvis.

Pārivŗtta Trikoṇāsana (Front Foot on Inverted Chair) Variation 1: Foot on Inverted Chair Level: Intermediate

Benefits: Raising the front leg is especially helpful for Pārivŗtta Trikoṇāsana,

as the inverted chair provides various support points for the lower arm. You can catch the to the back leg – a challenging action in the final pose. It also helps to lift the outer thigh of the front leg and horizontal rung, or the legs of the chair at any height Gradually, you can lower your hand further down to catch the lower (front) leg of the chair.

Pārivŗtta Trikoṇāsana – front foot on inverted chair

Variation 2: Front Foot on the Seat Level: Intermediate

Benefits: Elevating the front foot on the seat shifts more weight to the back leg - a challenging action in the final pose. It also helps to lift the outer thigh of the front leg and to maintain the hip joint in place. This is especially useful if the hip joint is

weak.

Pārivŗtta Trikoṇāsana – front foot on the seat

Vīrabhadrāsana II (Front Foot on Inverted Chair) Level: Beginners

Vīrabhadrāsana II – front foot on inverted chair

Pārivŗtta Pārśvakoņāsana (Front Foot on Inverted Chair) Level: Intermediate / Advanced Benefits: Pushing the foot of the front leg against the slanted surface helps to shift weight to the back leg, and to anchor the arm for the twist. This helps to maintain stability and intensify the twisting action in this challenging pose.

Pārivŗtta Pārśvakoņāsana front foot on an inverted chair

Pārśvottānāsana (Front Foot on Inverted Chair) Level: Beginners Benefits: Raising the front foot gives more freedom to turn the pelvis and helps to shift weight to the back leg. The legs of the chair provide support for the hands in the first stage of the pose (concave back). This stage is important for extending the spine forward. Women during pregnancy or menstruation should not contracts their abdomen. The support of the chair enables them to stay at the intermediate stage, while keeping their abdomen long, wide and soft.

Pārśvottānāsana – front foot on inverted chair, hands on its legs

bending further to the back legs of the chair

Placing the forehead on the shin

Utthita Hasta Pādāṅguṣṭhāsana I (Front Foot on the Backrest)

Benefits: The support of the chair helps to stabilize the pose and to work on the actions of the legs and the trunk. The Variation with the back to the wall can be done also by people whose balance is challenged.

The final, freestanding pose (LOY Pl. 23) is challenging; however, with the support of the props, even beginners can practice this important pose and improve flexibility, balance and alignment. Two Variations are shown.

Variation 1: Back against the Wall Level: Beginners

Props: wall, belt; Optional: blanket or a sticky mat

Utthita Hasta Pādāṅguṣṭhāsana I back to the wall – intermediate stage with the knee bent

To do the pose on the right side: → Position the chair at an appropriate distance from the wall and place a blanket or a folded mat on the backrest (for padding). → Stand with your back to the wall, the chair in front of you. Lift your right leg and place the foot on the seat. → Roll your shoulders back and maintain the contact of the back of your shoulders with the wall.

Utthita Hasta Pādāṅguṣṭhāsana I back to the wall, lifted foot on the backrest

→ →

Place the belt undre your right heel and pull it to open your chest. While keeping your back in contact with the wall, stretch your leg against the belt and place the heel on the backrest of the chair.

Bending forward to catch the backrest

→

From there you may bend forward, hold the backrest, make your back

concave and look forward.

Resting the head on the shin

→

Then extend your trunk forward and rest your head on your shin.

Variation 2: Foot against the Wall Level: Beginners

Props: wall, belt; Optional: blanket or a sticky mat

Utthita Hasta Pādāṅguṣṭhāsana I - facing the wall – intermediate stage with the knee bent

To do the pose on the right side: → Place the chair with its back to the wall, leaving a space of about 5 cm (2’’) between the wall and the backrest. Place a blanket on the backrest (for padding). → Stand in front of the chair at an appropriate distance. Place your right foot on the seat. → Place the belt under your right heel and pull it to open your chest. Note: When lifting the right leg, resist the tendency of corresponding buttock to move up with it. Make sure that the two sides of your pelvis are aligned and levelled (same height and same distance from the wall).

Utthita Hasta Pādāṅguṣṭhāsana I – heel on the backrest and foot against the wall

→

Then straighten your right leg against the belt, place the back of your heel on (the padded) backrest and the sole of your foot against the wall. → While holding your right foot with the belt, move the front thigh of your left leg back.

Utthita Hasta Pādāṅguṣṭhāsana I – working toward the final pose

Note: If wall ropes are available, you can place the chair in front of the wall hook and catch the rope instead of the belt. →

From there you can extend forward, hold the backrest and pull it to extend your trunk over your right leg.

Usage 4: Chair Supports the Side of the Body Vṛksāṣana (Chair Supporting the Lifted Leg) Level: Beginners

Benefits:

Optional Props: wall, block

The backrest supports the lifted leg, which often drops. This helps to move the femur bone into the hip socket. It also helps to open the groin laterally and to maintain a stable balance.

This Variation of Vṛksāṣana can be done even when there are balance difficulties. The support of the chair prevents the lifted knee from pulling down, and hence helps to align the pelvis and spine. The wall is used for balance and reference.

Opening the thigh laterally

To do the pose with the right leg lifted: → Stand with your back against the wall and have the chair on your right side, with its backrest close to you.

Note: If you feel that the wall pushes you forward, stand 3-5 centimeters (1’’) away from it. → →

Lift your right leg and place the foot on the seat. Maintaining your two buttocks in contact with the wall, Tuck your right buttock in while moving your right knee toward the wall. Extend your inner thigh from the groin to the inner knee.

Vṛksāṣana - lifted leg supported by the backrest

→

Then catch your right ankle, fold the leg and place the foot against your left thigh. Move your right femur bone into the hip socket, while resisting with your left leg. → Then stretch your arms up.

Raising the standing foot on a block

Notes • Adjust the height by raising the chair (not shown), or your standing foot (see photo). • This Variation can be done without the wall; however, the wall gives feedback on the alignment of the pelvis (allowing you to verify that you are not turning the pelvis to the right), and also helps to balance.

Utthita Trikoṇāsana (Chair on Side) Variation 1: Hand on Backrest Level: Beginners / Intermediate

Optional Props: blanket or bolster

Benefits: One of the challenges of Utthita Trikoṇāsana is to maintain the length of lower side of the trunk. Supporting the lower-side hand helps to extend that side of the trunk and to extend both sides of the trunk evenly.

Utthita Trikoṇāsana hand on backrest

To do the pose on the right side: → Place the chair on your right and bend into the pose. → Put your right hand on the backrest and slide the chair away to extend the right side of your trunk. → At the same time, move the ribs of your left side to the right. → As you inhale deeper, observe if the left and the right lungs breath evenly.

Variation 2: Armpit on Backrest Level: Beginners

Armpit on the backrest

Another option is to place the armpit on the backrest and the hand on the seat.

Variation 3: Head on Backrest Level: Beginners You can also rest the right side of the head or its back on the backrest.

Resting the head in Utthita Trikoṇāsana

To do the pose on the right side: → Pad the backrest with a folded blanket or a bolster. → Bend into the pose, place your right hand on the seat or hold the rear rung. → Extend the right side of your trunk and support the right side of your head on the padded backrest. → You can then turn the chest and head to look up. Note: Tall people may have to increase the height of the chair by two blocks under its rear legs; short people may need to place a block under their front foot.

Variation 4: Front Groin against the Chair Level: Beginners / Intermediate

Optional Props: wall, 2 blocks

Benefits: Deepening the front groin allows to bend into the pose from the hips. The support of the chair helps to do that.

Utthita Trikoṇāsana with a folded chair to support the front groin

To do the pose on the right side: → Fold the chair and place its backrest against your front groin. Notes: • If the chair is too short for you, place it on two blocks. • If the chair folds, tie a belt around it.

Using two blocks to elevate the chair

→ →

Bend into the pose and support your right hand on the chair. Extend both sides of your trunk from your hips. Use your hands to turn the chest from right to left. → Stretch your left arm up.

Ardha Chandrāsana (Chair on Side) Variation 1: Front Groin against the Chair Level: Intermediate Adjust the angle of the folded chair to match the height of your groin

Ardha Chandrāsana with the backrest against the groin

Variation 2: Hand on the Seat Level: Intermediate Support the lower hand on the seat in order to extend the side of the trunk.

Ardha Chandrāsana with hand on the seat and arm against the backrest

Utthita Pārśvakoņāsana (Chair on Side) Variation 1: Armpit on the Backrest Level: Beginners

Using the backrest to extend the side of the body

→

Support the front leg on the chair and the corresponding armpit on the backrest in order to extend the side of the trunk. Note: before entering the pose, adjust the height of the seat to match the height of your knee (see page 5).

Vīrabhadrāsana I (Chair on each Side) Variation 1: A Chair from Each Side Level: Beginners / Intermediate

Props: additional chair

Vīrabhadrāsana I with two chairs – using the backrests to enter the pose

To do the pose on the right side: → Place the chairs on either side of your mat and stand between them with your right leg forward and your left leg back. → Press your hands and lower arms against the backrests to lift your abdomen and chest.

Vīrabhadrāsana I with two chairs – hands on the seats

→

As you bend your right leg into the pose, push your hands on the seats to maintain the lift of your trunk.

Pārśva Utthita Hasta Pādāṅguṣṭhāsana (Chair on Side) Pārśva Utthita Hasta Pādāṅguṣṭhāsana is a lateral movement of the leg. Doing the pose without support is quite advanced; with the support of the wall and the chair it becomes easier. Two ways to do the pose are shown here.

Variation 1: Back against the Wall Level: Beginners

Props: wall, belt; Optional: blanket or a sticky mat piece

Benefits: The support of the chair and the wall makes this advanced pose accessible for everybody. The support of the chair enables one to work on the delicate details

of the pose, such as stretching the legs, moving-in the buttock of the lifted-leg and keeping the Tāḍāsana actions of the standing leg. The support of the wall helps to maintain balance and to keep the body upright. The pose opens the pelvis, broadens the abdomen and can be used to prepare for Utthita Trikoṇāsana and Ardha Chandrāsana. It can be practiced during menstruation and pregnancy.

Pārśva Utthita Hasta Pādāṅguṣṭhāsana back against the wall, foot on the seat

To use the chair on the right side: → Place the chair with its left side next to the wall. Place a folded blanket or mat on the backrest. → Take a belt and stand with your back against the wall, such that the chair is about 1 meter (3 feet) to your right. → Lift your right leg and place the foot on the seat. Roll your right knee out, toward the wall, and tuck your right buttock in (away from the wall). At the same time move your left thigh back, toward the wall.

Pārśva Utthita Hasta Pādāṅguṣṭhāsana back against the wall, foot on the backrest

→

Now place the belt under your right heel; raise your foot and straighten the leg to place the back of the heel on the backrest. → Descend your right buttock down and continue to tighten it away from the wall. → Maintain the back of your head and shoulders in contact with the wall. Move your shoulder blades in and open your chest. Note: If wall-ropes are available, you can use them to lift your trunk and open your chest (not shown).

Variation 2: Foot against the Wall Level: Beginners

Props: wall, belt; Optional: blanket

Benefits: Pressing the lifted foot against the wall activates that leg and helps to maintain balance and to work on opening the pelvis laterally.

Preparing for Pārśva Utthita Hasta Pādāṅguṣṭhāsana

To do the pose on the right side: → Place the chair with its backrest close to the wall, leaving a space of about 5 cm (2’’) between the wall and the backrest. Pad the backrest with a blanket or other padding. → Stand at an appropriate distance with your right side to the wall. → Loop a belt around the heel of your right leg and place the foot on the seat. Descend your right buttock and tuck it in.

Pārśva Utthita Hasta Pādāṅguṣṭhāsana foot on the backrest against the wall

→

Now straighten your leg and place the back of your heel on the (cushioned) backrest. Extend the leg against the resistance of the wall. → Pressing your inner foot on the wall, rotate your right thigh out. Extend from your inner groin to your inner heel. → Keep your left leg straight and move the front thigh backwards.

CHAPTER THREE

Sitting is like coming home, returning to ourselves. When we sit properly, the body rests and the mind rests with it. An upright, stable, and receptive sitting posture, with a smooth breath expresses a balanced, alert and relaxed mind. With our center of gravity closer to Mother Earth we become stable, quiet and humble. In this relaxed state we can observe our tendencies: notice our impatience, experience our boredom, feel our restlessness, etc. Without acting, we can simply follow the incoming and outgoing air and enjoy being in the ‘here and now’, savoring the present (gift) of being present at the present moment. ‘All sitting āsanas bring elasticity to the hips, knees, ankles, and muscles of the groin. These poses remove tension and hardness in the diaphragm and throat, making breathing smoother and easier. They keep the spine steady, pacifying the mind and stretching the muscles of the heart. Blood circulation increases to all parts of the body.’ - B.K.S. Iyengar, Yoga, The Path to Holistic Health This chapter is arranged according to three types of chair usage: we start with Variations performed while sitting on a chair; next, we present Variations that utilize a chair support behind the body; finally we show how to use a chair standing in front.

SITTING ĀSANAS - UPAVIṢṬHA STHITI Usage 1: Sitting on the Chair General Sitting high on the chair reduces the effort of the lower and middle back, thus freeing attention to the actions of the upper back and the chest, which are important in all āsanas. People who cannot stand on their legs, or those with movement limitations, e.g. knee or hip pain, can use this sitting as a basis for many āsana modifications. The comfort of the back and the openness of the chest is especially critical for Prāṇāyāma and Dhyana (meditation). Sitting on a chair enables people, who cannot keep an upright back when sitting on the floor, to practice those two important components of yoga.

Holding the Chair (Sitting on a Chair) Level: Beginners

Optional Props: blankets and foam blocks, belts

Benefits: Holding the frame of the chair helps to lift and straighten the spine, to broaden the chest and to draw the shoulders and the trapezius muscles down, while moving the shoulder blades into the body.

Sitting on the chair to study the upper body actions of Tāḍāsana

→ → → →

→

First make sure that when standing next to the chair the height of your knees matches the height of the seat (see instructions on here). Sit on the chair facing backwards, your legs inserted through the backrest. Extend your arms down to hold the seat or the legs of the chair ①. Broaden the chest, roll your shoulders back and move them down. Move your shoulder blades down and toward the spine, thus supporting the chest. Extend your spine upward. Lift and widen your chest.

Sitting on the chair with a belt to maintain the trunk upright and stable

→

Keep your shoulders down and your chest lifted and hold the backrest ②. Gently pull the backrest while maintaining your trunk stable, your spine upright and your chest open. → You can loop a belt around your chest and the backrest to stabilize the pose further.

Daṇḍāsana (Sitting on a Chair) Daṇḍāsana is a basic sitting pose, although not the easiest one. The usage of the chair in this pose is applicable to the following āsanas in this section. Please feel free to explore it further with other āsanas on your own! Many of the actions required for the mature execution of Daṇḍāsana are relevant for other sitting āsanas. Here are some instructions for this pose (when sitting on the floor): → Once sitting, turn your legs inward. Using your two hands, roll-in one thigh at a time, until its front centerline is facing up, and its rear centerline presses against the floor. → In the back side of the legs - extend the skin from the back groin to the heels. In the front side of the legs, move the skin from the ankles to the front groin. → Flatten your legs on the floor. → Join your big toes and open the soles of your feet from inside out. → Use your hands to support and lift your trunk. If needed, place a block under each hand. Extend your spine upward and make your back concave.

Variation 1: Sitting on a Chair Feet against the Wall Level: Beginners

Benefits:

Props: wall, another sticky mat (or piece)

Raising the sit makes it easier to extend and lift the trunk. The shorter the hamstrings, the higher the required support. For some people, sitting on a chair may be the only way of doing a proper Daṇḍāsana. Reducing the load on the back muscles enables one to concentrate on the actions of the pose, e.g. lifting the kneecaps, opening the backs of the knees and turning the thighs inward. Holding the backrest helps to roll the shoulders down and back.

Sitting on the chair in Daṇḍāsana

→

Place the chair on a sticky mat in front of the wall; put a folded sticky mat on the seat. → Sit on the chair so that your buttock bones are slightly behind the front edge of the seat and your feet are against the wall. This way you are sitting safely on the chair.

Caution! Make sure the chair is stable! the sticky mat on the floor and the wall are needed to prevent it from moving. The sticky mat under your

buttocks prevent them from slipping.

→

Hold the backrest and move your shoulders back (see photo in the following Variation) → Then press your hands down against the seat to lift your chest and to make your back concave.

Using a rope to lift the trunk more

→

If you have wall ropes, hold a top rope to lift your trunk further.

Variation 2: Sitting on two Chairs Level: Intermediate

Props: another chair; Optional: blankets, blocks

Benefits: Sitting with only the buttock bones and the heels on a support, opens

the back of the legs. It teaches to press down these four bones (buttocks and heels) in order to lift the chest. Using weights will open further the backs of the knees (see this in Paśchimottānāsana on page 91).

This is a more advanced Variation of Daṇḍāsana.

Daṇḍāsana on two chairs - holding the backrest

→

Place two chairs facing each other at an appropriate distance from each other. Place a folded sticky mat or a folded blanket on one chair and sit on it. → Place your heels on the other chair. → Pull your kneecaps toward you and tighten your knees. → Hold the backrest of the chair you are sitting on and move your shoulders back.

Daṇḍāsana on two chairs

→

Then press your hands down against the seat to lift your chest and to make your back concave. Notes • If you can’t lift the trunk from its base, then you need to add height under your buttock. • If your arms do not reach the seat comfortably – keep holding the backrest or place some support for your hands.

Upaviṣṭa Koṇāsana (Sitting on a Chair) Level: Beginners / Intermediate

Upaviṣṭa Koṇāsana sitting on the chair

→

Place the chair with its back to the wall and sit on it with your buttocks slightly inside the seat. → Spread your legs to Upaviṣṭa Koṇāsana, place your hands on the seat or hold the backrest and press down to lift and open your chest.

Baddha Koṇāsana (Sitting on a Chair) Benefits: The frame of the backrest helps to open the thighs further. Holding the backrest helps to sit upright and to open the chest.

Variation 1: Facing Forward Level: beginners / Intermediate

Optional Props: blanket

Sitting on the seat in Baddha Koṇāsana

→

Place a folded sticky mat on the seat, and if needed a folded blanket to sit on. → Sit on the chair facing forward. → Lift your feet and place them as close as possible to your pelvis. Push against the backrest to sit upright and open the chest.

Variation 2: Facing Backward Level: beginners / Intermediate

Optional Props: blanket

Baddha Koṇāsana sitting on the chair

It is also possible to sit facing the backrest: → Sit with spread legs facing the backrest. → Lift your feet one by one and fold them such that they entwine the frame of the backrest. → Pull the backrest to maintain your trunk upright and your chest open.

Svastikāsana (Sitting on a Chair) Level: beginners

Props: blanket

Svastikāsana sitting on the chair and holding the backrest

Mālāsana (Sitting on a Chair) Level: Beginners

Optional Props: blanket

Benefits: This Variation releases the lower back. It also creates space in the knees, especially if a thin blanket or mat is placed on the backrest.

Mālāsana on a chair

→

Mālāsana is a forward bend, but its first stage is an important sitting pose (see LOY Pl. 317). It can be made easy by sitting on the chair with the backs of the knees on the backrest.

Usage 2: Chair Behind General Supporting the back helps to maintain the spine erect, stable and extended; this, in turn, helps to lift and open the chest, to breathe freely and to stay comfortably in the pose for longer durations. For most beginners, sitting on the floor centered on the pointed tips of the buttock bones is difficult. Very often the lumbar spine is drawn backward and cannot be lifted. If this is your case, you need to add support under the buttocks: a folded blanket, a bolster or a block. On the other hand, people with a hyper-flexible lumbar (exaggerated lordosis) tend to tilt their lumbar forward, shifting weight to the front edges of the sitting bones. If this is your case, move your lumbar spine back and roll your pelvis back to sit on center of your buttock bones. You may also need to support your knees with

blankets. We present the Variations in this section according to two sub-usages of Chair Behind: Back against the seat; and Hands against inverted seat. The Variations here can be applied to many sitting āsanas such as: Daṇḍāsana, Vajrāsana, Vīrāsana, Siddhāsana, Svastikāsana, Baddha Koṇāsana, Upaviṣṭa Koṇāsana and Padmāsana. We show here some examples and encourage you to apply these techniques to the other sitting poses.

Sub-usage 1: Back Against the Seat Supporting the back against the seat makes the sitting poses much easier. The edge of the seat supports the spine right where it needs to extend. This usage is very beneficial for people with a stiff or a weak back. If this is your case - sit on some height and use blocks to support the hands. We also present two Variations that help to create movement in the shoulders.

Daṇḍāsana (Back against the Seat) Variation 1: Upright Back Level: Beginners

Props: wall; Optional: 2 blocks, blanket, heavy object, 2 bolsters, belt

Benefits: Leaning against the chair makes the pose much easier. People with short hamstrings or with weak back muscles can do the pose with this support, especially when sitting on some height and using blocks to support the hands. The edge of the seat supports the back where it should be made concave, and hence is better than wall support.

Daṇḍāsana – chair supports the back

→

Place the chair with its back to the wall and pad its seat with a folded blanket or mat. → Sit in front of the chair, such that your back is supported by the edge of the seat. → If your hands don’t easily reach the floor, place a block on each side to support your hands. → Press your hands against the blocks to lift your trunk and open your chest (see below).

Using blocks to support the hands and a heavy object to activate the legs

→

To further activate the legs, place a heavy box (or other object) against your feet. → First, stretch your back and open your chest with your legs slightly bent.

Daṇḍāsana – back to the chair and feet against a box

→

Then push the box and straighten your legs (if the chair tilts back, insert something to fill the gap between the backrest and the wall).

Variation 2: Upaashrayi Level: Intermediate

Optional Props: blosters, another mat, flat block

In Sanskrit, the upright sitting with an open chest is termed Sāmaashrayi. In this Variation we utilize the same arrangement to practice the backward arching of the chest, termed Upaashrayi.

Upaashrayi - Arching back in Daṇḍāsana

→

From the previous Variation, Arch back to catch the backrest of the

chair. Note: If you can’t reach the backrest, loop a belt around it (not shown).

Using bolsters to support the head

→

You can support your head with bolsters to stay more comfortably.

Baddha Koṇāsana (Back against the Seat) Variation 1: Sliding down from the Seat Level: Beginners

Props: blanket, wall

Benefits: Starting the pose on the seat enables to extend the trunk and open the chest before descending to the floor. Once sitting on the floor (or a folded blanket) the support for the back helps to open the chest and makes the pose more stable and quieter. One can stay in the pose much longer and enjoy the widening of the pelvic girdle and the abdominal cavity.

Baddha Koṇāsana on the seat

→

Place the chair with its back to the wall. Place a folded blanket under the seat, such that it extends slightly beyond the front edge of the sit. → Start by sitting on the chair and join the soles of your feet against each other ①.

Descending to the floor

→

Move your buttock slightly forward and then slide down toward the floor ②. As you descend, maintain the length of your trunk by pushing

your hands down against the seat.

Baddha Koṇāsana with back supported by the seat

→

Finally, just before sitting, move your buttocks slightly back and sit on the blanket with your back supported against the front edge of the seat ③.

To arch back (Upaashrayi): → Raise your torso slightly and hold the backrest. Use a bolster or two on the seat to support your upper back and your head (see previous pose). Note: If you do not reach the backrest, loop a belt around the backrest and hold it (not shown).

Variation 2: With Helper Level: Advanced

Props: helper, blanket, wall

Help in Baddha Koṇāsana

People who are flexible in the groins and inner thighs can get a further opening with the help of a teacher or another person. The helper sits on the chair, places his or her feet on the practitioner’s thighs and gently presses them while rolling them out.

Caution for the helper! In this extreme stretch, the muscles of the groins are vulnerable; you must take special care not to put too much weight on the practitioner’s thighs. Help in this way only if you are experienced and know the practitioner. Using the seat to support the back is useful for other sitting poses like Upaviṣṭa Koṇāsana, Vīrāsana and Svastikāsana (or Sukhāsana) and Padmāsana. I’ll show some of these below. In some of these āsanas, however, it is not possible to descend from the chair as shown in Baddha Koṇāsana.

Variation 3: Folded Chair Supporting the Back

Level: Intermediate

Props: blanket, wall

Benefits: The folded chair gives a sharp and clear support for the back. Moving the arms behind the frame moves the shoulders back and stabilize the chest.

Placing a folded chair against the wall

→

Place the folded chair upside-down with its legs against the wall and prepare a blanket to sit on.

Baddha Koṇāsana with a folded chair supporting the back

Sit in Baddha Koṇāsana and lift the chair such that the frame supports your mid-back. → Roll your shoulders back and hook your upper arms behind the frame. →

Upaviṣṭa Koṇāsana (Back against the Seat) Level: Beginners

Upaviṣṭa Koṇāsana – back against the seat

Enter the pose by sitting on the chair (see instructions for Baddha Koṇāsana on here). → As in Daṇḍāsana and Baddha Koṇāsana, here too, you can sit upright, and also arch back to catch the backrest (as shown below for Virasana). →

Vīrāsana (Back against the Seat) Level: Beginners

Props: blanket; For arching back: bolster, belt

Sitting in Vīrāsana with back supported

Arching back in Vīrāsana

→

Use under-buttock support as needed and sit with your back supported by the chair.

Vajrāsana (Moving the Shoulders Back) Level: Beginners

Optional Props: blanket

Benefits: Holding the rear edge of the seat increases the shoulders’ movement.

Holding the rear edge of the seat

Sit in Vajrāsana in front of the chair and hold the rear edge of the seat. Lift your chest, move the sides of the chest forward, lift your sternum and roll your shoulders back. → Stay in this position for a few minutes. → →

Sub-Usage 2: Hands against Inverted Seat In sitting poses, the hands are used to push down in order to lift the chest and make the back concave. For many people the arms are too short for providing that support, especially when sitting on a height. Pushing against the slanted seat helps to move the chest forward and to activate the back muscles. We show this usage for some basic sitting poses. It can also be applied to other sittings, like Siṁhāsana I (LOY, Pl. 82 & 109) and peraration for Gomukhāsana (LOY, Pl. 80).

Daṇḍāsana (Hands against Inverted Seat)

Level: Beginners-Restorative

Optional Props: blanket, wall

This usage of the chair is very helpful for all the sitting poses as well as for some twists (as we’ll see later). We start with Daṇḍāsana and then proceed with other sitting poses.

Daṇḍāsana – using an inverted chair to support the hands

→

Place the chair upside down with its legs facing you and its front side down. Preferably, the backrest should be placed against the wall. → Sit with your back to the chair in Daṇḍāsana, if needed, sit on a folded blanket. → Place your hands on the bottom of the seat behind you and push against it to make your back concave and to open your chest.

Svastikāsana (Hands against Inverted Seat) Level: Beginners

Props: blanket; Optional: wall

Svastikāsana using an inverted chair to support the hands

Svastikāsana is, for many people, the most comfortable pose. Using the arms to support the back from behind allows sitting for longer time for practicing Dhyāna (meditation) or Prāṇāyāma.

Baddha Koṇāsana Level: Intermediate

Props: blanket; Optional: wall

Baddha Koṇāsana using an inverted chair to support the hands

Usage 3: Chair in Front Holding the chair with the hands helps to keep the chest lifted, to stabilize the pose and to make it quieter.

Daṇḍāsana (Chair in Front) Level: Intermediate

Optional Props: blankets

In sitting poses, people often find it difficult to extend the trunk upward and keep the chest open. Elevating the buttock and holding the chair in front helps to stretch the hamstrings muscles while keeping the back erect.

Sitting on support

→

Sit on the floor in front of the chair with your legs extended under the seat. If needed, sit on a folded blanket or other support.

Daṇḍāsana – using the chair in front

→

Hold the chair and use it to move your chest forward and up.

Vīrāsana (Chair in Front) Level: Beginners

Props: blanket or bolster; Optional: 2 blocks

In Vīrāsana the knees can usually fit under the chair.

Vīrāsana – chair in front; holding the backrest

Sit in Vīrāsana in front of the chair. Pull the chair close to you, until the front edge of the seat touches your chest and supports it. If the front rung is low, raise it by placing blocks under the front legs of the chair (not shown.) → Hold the frame of the chair or push the seat with your hands to lift and open the chest. →

Baddha Koṇāsana (Chair in Front) Variation 1: Holding the backrest Level: Beginners / Intermediate

Optional Props: blanket

Benefits: Stabilizing the pose with the hands induces quietness.

Baddha Koṇāsana with chair in front

Sit in front of the chair in Baddha Koṇāsana. If needed use underbuttock support. → Hold the backrest or the seat and use the chair to lift the chest. →

Variation 2: Belt around the Chest Level: Beginners / Intermediate

Props: belt, 2 foam blocks, weights, blankets

Benefits: The pull of the belt helps to open the chest and to create space in the abdominal and the thoracic cavities. The resistance of the blocks helps to spread the bent legs and move them further back. These are important actions in this pose.

To do the pose, you will need to stabilize the chair. Do it by placing weights on the seat, or ask someone to sit on it.

Looping a belt to support the back

Have the two foam blocks ready near you. → Sit in Baddha Koṇāsana facing the back of the chair (if necessary, sit on some support). → Place two foam blocks between your shins and the legs of the chair. → Place an open belt on your mid-back; loop it around the backrest and buckle it. Now adjust its length to supports your back and keep your chest lifted. → If possible, move your pelvis forward (closer to the chair) to get further opening of your groins and thighs. Tighten the belt to support your back well.

Upaviṣṭa Koṇāsana (Chair in Front) Level: Intermediate

Optional Props: blanket

Benefits: Stabilizing the pose with the hands induces quietness.

Upaviṣṭa Koṇāsana – chair in front

Sit in front of the chair in Upaviṣṭa Koṇāsana. If needed use underbuttock support. → Hold the backrest or the seat and use the chair to lift the chest. →

Gomukhāsana Preparation (Chair in Front) Level: Intermediate

Optional Props: sticky mat (or piece)

Gomukhāsana – top elbow on the seat

→

Sit in Vajrāsana in front of a chair. Interlock your arms behind your back in Gomukhāsana.

→

Bend forward and place your top elbow on the seat. Keep extending your elbow forward and release your head down. → From there, raise up, maintaining the arms in Gomukhāsana. Note: This Variation can be done also in other sitting pose.

CHAPTER FOUR

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 backbends are dynamic in nature and done to open and energize the heart center, forward bends are done to cool and pacify the brain. So, it is a good idea to do a backbend sequence when you are in low mood or suffer from depression; likewise, when you feel too rājasic (irritated, over-active, short tempered) – practice more forward bends. For many practitioners bending forward when sitting on the floor is quite challenging. It takes time to develop the required flexibility and to learn to extend the trunk forward. Extending the spine is vital in these poses because it protects the inter-vertebra discs from excessive compression, thus preventing injury. The chair can be used in various ways to support forward bends. This chapter is arranged according to four types of usage: • Sitting on the chair • Upright chair in front • Feet against Inverted chair • Groins against a folded chair

FORWARD EXTENSIONS – PAŚCHIMA PRATANA STHITI Usage 1: Sitting on the Chair General Bending forward from the height of the chair is less strenuous compared with doing it from the floor, since gravity helps to extend the trunk forward. It is an excellent way to introduce forward bending to people with short hamstring and/or short back muscles. We start with very simple Variations, and then show how additional chair/s can be used to support the heels and thus intensify the forward extension.

Paśchimottānāsana (Sitting on the chair) Level: Beginners

Props: wall, extra sticky mat (or piece); Optional: belt, bolster

Benefits: The downward slope of the legs eases the forward extension since gravity helps to release the trunk forward.

Sitting in Daṇḍāsana on the chair

Place a folded sticky mat on the seat and sit in Daṇḍāsana on the chair – see here for more instruction on Daṇḍāsana. You may place a bolster on your shins. → Hold the back of the chair or press your hands on the seat. Move your chest forward, make your back concave. Stay in this position and lengthen the front of your spine ①. →

Extending forward to hold the toes

→

Now move your arms forward and catch your big toes while keeping your back concave and looking forward ②. If you do not reach the toes, loop a belt around your feet and hold it (not shown). Note: This intermediate stage (looking forward with concave back and open chest) is very important for gradual extension of the hamstring and the lower back muscles.

Bending forward while holding the chair’s leg

→

Keeping the chest open, bend forward and extend your upper body over

your legs. You can take your arms backwards to hold the legs of the chair ③.

Paśchimottānāsana sitting on chair

→

Finally, hold your feet, bend your elbows sideways and rest your forehead on your shins or on the bolster ④.

Ardha Padma Paśchimottānāsana (Sitting on the chair) Level: Intermediate

Optional Props: belt

Benefits The height of the chair provides more freedom to bend the leg into a half lotus position, and to move the trunk forward.

In Ardha Padma Paśchimottānāsana, the foot of the bent leg should rest on the front groin of the straight leg. This requires the full range of movement in the hip joint of the bent leg. In this Variation, the space below the bent knee and the inclining straight leg enable gradual progression toward this demanding action with minimal risk of injury. However, don’t force the leg into Padmāsana before acquiring sufficient movement in your hips, lest you may injure your knee.

Ardha Padmāsana sitting on the chair

To do the pose with the right leg bent: → Sit on the chair and fold your right leg to Padmāsana ①.

Ardha Padma Paśchimottānāsana sitting on the chair

→

Extend forward and place your forehead on your shin ②.

Ardha Baddha Padma Paśchimottānāsana sitting on chair

→

For the Baddha variation of the pose, catch the big toe of the bent leg ③. If you can’t catch the toe, hook a belt around the foot of that leg.

Adho Mukha Baddha Koṇāsana (Sitting on the chair) Level: Intermediate

Props: a second chair, blankets, bolsters

Adho Mukha Baddha Koṇāsana with two chairs

→ →

Place two chairs facing each other. On one chair, pad the seat with a blanket. If needed, add another folded blanket for raising the buttock. → On the other chair, place two stacked bolsters lengthwise for the head.

→

Sit on the first chair in Baddha Koṇāsana. Extend your trunk forward and catch the backrest of the second chair. Rest your head on the bolsters.

Upaviṣṭa Koṇāsana & Pārśva Upaviṣṭa Koṇāsana (Sitting on the chair)

Level: Intermediate Benefits: The downward slope of the legs eases the forward extension since gravity helps to release the trunk forward.

Upaviṣṭa Koṇāsana bending forward from the chair

→ →

Sit on the chair, spread your legs to an angle of about 1200. Bend forward and place your hands on the floor (if you do not reach the floor, support the hands on another chair or two blocks).

Turning sideways for Pārśva Upaviṣṭa Koṇāsana sitting on the chair

→

Then turn sideways to Pārśva Upaviṣṭa Koṇāsana.

Pārśva Upaviṣṭa Koṇāsana sitting on the chair

Mālāsana (Sitting on the chair) Variation 1: Knees on the Backrest Level: Beginners / Restorative

Props: blankets

Benefits: This Variation is very relaxing and very soothing for the knees. It can be practiced after backbends, to extend and relax the back.

Mālāsana sitting on chair; knees on the backrest

→ → →

Place a blanket on the backrest and sit on the chair facing the backrest. Lift your legs and place the back of your knees on the backrest. Lean forward and embrace your legs.

Variation 2: Squatting on the chair Level: Beginners

Props: blankets

Benefits: When practicing this pose on the floor, one tends to roll backwards. One solution for this is to support the heels with a folded blanket, but this doesn’t extend the calf muscles. Holding the backrest helps to move the shins forward while extending the calf muscles. This improves the flexibility of the ankles.

Squatting on the seat for Mālāsana

→

Squat on the chair with your back to the backrest. Hold the backrest and push to move your trunk forward ①.

Mālāsana – bending forward

→

Widen your legs and bend forward in between them. Catch the rear legs of the chair to pull your trunk down ②.

Mālāsana – holding the front legs of the chair to bend lower

→

Now move your hands one by one to catch the front legs of the chair. Pull your trunk further down in between your legs ③.

Mālāsana – squatting on the chair with a blanket behind the knees and a blanket under the heels

Notes • If you tend to roll back place a folded blanket under your heels. • If your knees are sensitive, place a folded blanket behind your knees ④.

Kūrmāsana (Sitting on the chair) Kūrmāsana (LOP Pl. 363-4) is a challenging forward bend that requires substantial flexibility. We show here a preparation for this pose, to be performed in two stages. The first stage is suitable for beginners; the second

is a more advanced step towards the classic pose. Stage 1: Hands on the floor

Level: Beginners Benefits: Sitting high on the chair helps to lower the body in between the legs. The legs are bent; thus, one can focus on stretching the back. The frame of chair provides various anchoring points enabling one to intensify the bending gradually.

Preparing for Kūrmāsana when sitting on chair

→ →

Sit on the chair, facing forward, with your legs spread. Extend your body forward and stretch your arms, to place your palms on the floor. → Soften your groins; gradually let your trunk sink in between your legs. Stage 2: Hands pulling the rungs

Level: Intermediate

Kūrmāsana sitting on chair

Continue from previous stage: → Gradually move your trunk in between your legs. When your shoulders reach the level of your knees, hold the front rung of the chair. Gently pull the rung to intensify the bending and increase the convexity of back. → If possible, move your hands toward the back of the chair and hold the rear rung.

Paśchimottānāsana (on two chairs) Level: Intermediate

Props: another chair

Another chair can be used to support the heels. Supporting the buttocks and the heels lifts the pose and allows more freedom to extend forward. It frees and opens the backs of the legs and increases the forward extension. The body is supported only on the buttock and heel bones. Pressing these four bones down helps to extend the trunk while keeping the inner organs soft. In addition, the second chair provides front anchoring for the arms, which intensify the forward stretch.

Benefits:

Pulling the backrest of the front chair widens the shoulder girdle, opens the sides of the body and enables one to intensify the stretch forward.

Daṇḍāsana on two chairs

→

Place two chairs facing each other (the distance depends on the length of your legs). Put a folded sticky mat on one chair and sit on it. → Place your legs on the other seat. → Place your hands on the seat or hold the bottom of the backrest. Use your hands to lift and open your chest and make your back concave, while stretching your legs and pushing your heels forward and down.

Using two chairs for Paśchimottānāsana – back concave

→

Lift your arms, extend upwards (not shown) and then bend forward to hold the seat of the other chair. Make your back concave.

Paśchimottānāsana on two chairs

→

Now extend your trunk forward and catch the backrest of the other chair (adjust its position accordingly). Extend your arms in line with the sides of your trunk and pull the chair while pressing your heels down. If you cannot reach the other backrest, hold the seat. → Lift the sides of your trunk and descend your spine further towards your legs.

Using weight to open the back of the knees – looping a belt

→

To further open the back of the knees, you can hang a weight: on your thighs: → Insert a belt into a metal weight of 10 Kgs (22 lbs.) and place it on a bolster (or other object) under your knees.

buckling the belt

→

Buckle the belt around your lower thigh, just above the knees.

Paśchimottānāsana with belt hanging from the lower thighs

→

Slowly remove the bolster, to let the weight hang from the belt, and go into the pose.

Kūrmāsana (feet on two chairs) In the following Variations of Kūrmāsana the feet are supported on two chairs, allowing more space for the trunk to descend in between and below the legs. In the first Variation we sit on a third chair; in the second one – which is more challenging - we sit on a bolster.

Variation 1: Sitting on a Third Chair Level: Intermediate / Advanced

Props: 2 extra chairs, another mat (or piece); Optional: blankets, bolster, belt, blocks

The legwork of this Variation resembles the final pose, as the buttocks and the feet are on the same level.

Extending forward in Kūrmāsana with feet on chairs

→

Place two chairs side by side on one end of the mat. You may pad the seats by a blanket on each (not shown). → Place a third chair facing those two chairs and pad its seat with a folded sticky mat. → Sit on the third chair with spread legs. Place your heels on the two chairs in front. → Bend and extend your trunk forward to hold the legs or the rungs of the chairs in front ①.

Bending low in Kūrmāsana with feet on chairs

→

Then move your arms down in between your legs and catch the legs or the front rung of the chair you are sitting on. This brings you closer to Supta Kūrmāsana (LOY Pl. 386).

Kūrmāsana – sitting on bolster; feet on chairs

→

You may then continue by sitting on a bolster instead of the chair ③.

Preparing for Supta Kūrmāsana

→ →

You can grasp your hands at the back to approach Supta Kūrmāsana ④. For additional stretching, advanced students may try this Variation sitting on the floor.

Tips: • Do not spread your legs too wide; your inner knees should press on your outer armpits. • Turn your thighs inward to press your inner knees on your upper arms, as close as possible to your shoulders. • Gradually slide your heels forward on the front chairs (placing blankets

on their seats allows the heels to slide more easily). • Looping a belt around your ankles (not shown) helps to activate the legs. The loop should be slightly larger than your hip width. Work your legs against the resistance of the belt. This helps to go deeper into the pose. Ūrdhva Mukha Paśchimottānāsana I

Variation 1: Sitting on the Chair Level: Intermediate / Advanced

Props: wall

Ūrdhva Mukha Paśchimottānāsana I – back concave

→

Place the chair near the wall, leaving a space of 30-40 cm (about 1 foot) between the wall and the backrest.

Caution! The narrower the space you leave, the more difficult it will be to keep

your balance in the next step. →

Sit with your right side to the wall and hold the frame of the chair with your right hand. → Now, with knees slightly bent, roll your legs up and place your heels against the wall. Catch the frame of the chair with both hands and sharpen the contact of the chair with your buttock bones (not shown).

Ūrdhva Mukha Paśchimottānāsana I - sitting on the chair, legs against the wall

→

Catch your feet, straighten your legs and lift your chest to make your back concave. → Then widen your elbows sideways and pull to extend your trunk up and come closer to your legs. Notes On the first attempt, make sure to place the chair sufficiently away from the wall. Later, as your forward bending evolves, you can decrease the distance of the chair from the wall. →

You may try different ways of holding the feet, e.g. catching the sides of the soles, interlocking the fingers around the feet, holding with one

hand the wrist of the opposite hand.

Variation 2: Calves on the Seat Level: Intermediate / Advanced

Props: blanket

Benefits: The chair provides anchoring points to hold and extend the trunk along the legs. The support for the legs makes the pose more stable and relaxed.

Ūrdhva Mukha Paśchimottānāsana I - calves on the seat

→

Sit on a folded blanket on the floor. Place the chair facing you at about 50 centimeters (20 inches) from your trunk. → Raise your legs and place your calf muscles on the edge of the seat. → Hold the frame of the chair and extend your body upward and forward. → Fold your upper body over your legs. Extend your arms forward and hold the backrest.

Usage 2: Resting the Head on the Chair To experience the quietness and inwardness that the forward extensions induce, one should rest the head on the legs (or on a folded blanket). However, for many practitioners this is strenuous or impossible. A chair placed in front allows everyone to rest his or her head and to remain relaxed in the pose. It is a simple and effective way to enjoy the quietness and calmness of the forward extensions with reduced effort. We show here only a few typical examples of this usage. You are encouraged to explore other forward extensions in this manner.

Benefits: Resting the head on the seat enables even beginners to stay in forward extensions for a longer time in a relaxed way. Supporting the forehead pacifies the brain and helps to go inward. The support of the chair allows for a gentle and slow transition from sitting āsanas to forward bending.

Adho Mukha Vīrāsana (Head on the chair) Level: Beginners / Restorative

Optional Props: blankets, bolster

Adho Mukha Vīrāsana - head on seat

Sit in Vīrāsana with a chair in front. Pad the seat with a blanket. Use a bolster under your buttocks as needed. → Rest your head and arms on the seat. →

Adho Mukha Vīrāsana with inverted chair and bolster

→

Another option is to rest the head on an inverted chair and a bloster.

Adho Mukha Svastikāsana (resting the head on the seat) Level: Beginners

Optional Props: blankets, bolster

Adho Mukha Svastikāsana – head on the seat

Adho Mukha Baddha Koṇāsana (resting the head on the seat) Level: Beginners / Intermediate

Optional Props: blankets, bolster

Adho Mukha Baddha Koṇāsana - head on seat

Paśchimottānāsana (resting the head on the seat) Level: Beginners

Optional Props: blankets, bolster

Benefits: The raised support of the hands and the forehead enables everyone to experience the cooling and relaxing effect of forward bends.

Paśchimottānāsana – head supported on the seat

Sit in Daṇḍāsana in front of the chair. If needed, sit on a folded blanket. Place the chair above your legs. Bend slightly forward and hold the backrest of the chair. Lift your chest and make your back concave. → Bend forward to rest your forehead on the seat ① (use a blanket for cushioning if desired). → You may fold your arms on the seat (not shown). → →

Resting the forehead on a bolster

→

To make the bending even softer and more relaxed, lean a bolster diagonally on the seat and rest your forehead on it ②.

Paśchimottānāsana – head supported on the seat, toe mounds against the rear rung

In most cases you will be able to place your toe mounds against the rear rung of the chair: → Make sure all your toe mounds are touching the rung evenly (pay attention especially to the big toe mounds) ③.

Raising the feet in case the rung is too high

→

If the rung is too high for your feet place your heels on a block ④.

Jānu Śīrṣāsana (resting the head on the seat) Level: Beginners

Optional Props: blankets

Stage 1:

Janu Śīrṣāsana – easy variation: bending in between the legs; head on the seat

To do the pose with the right leg bent: → Fold your right leg sideways as in Baddha Koṇāsana. Move your left leg sideways beyond the width of your pelvis. → Bend forward in between the legs. Hold the backrest and rest your

forehead on the chair – this is very relaxing. Stage 2:

Janu Śīrṣāsana - head on the seat

→

To do proper Janu Śīrṣāsana, place your straight leg under the chair and bend over your leg hold the chair as before.

Adho Mukha Baddha Koṇāsana (head below the seat) Level: Intermediate Benefits Bending low, under the chair creates a feeling of intimacy and inwardness (like going to practice inside your own cave). The senses of perception are withdrawn, and the brain becomes passive and quiet. The chair provides sturdy gripping points in various heights for the hands, which help to widen the back and open the sides of the trunk. The front rung of the chair (if available) can serve as support for your head.

Baddha Koṇāsana bending below the seat

Paśchimottānāsana (head below the seat) Variation 1: Feet against the Rear Rung Level: Intermediate Benefits: Same as for Baddha Koṇāsana (see previous Variation)

Paśchimottānāsana under the seat

→

Insert your trunk under the seat. Hold the rear legs of the chair and

support your feet against the rear rung. → Rest your forehead on the front rung.

Variation 2: Feet against the Front Rung Level: Intermediate / Advanced

Optional Props: blankets

Benefits: Supporting the feet on the front rung helps to extend the trunk further. The chair provides higher and wider anchoring points to hold, thus enables one to pull the trunk further forward, widen the back and open the sides of the trunk.

Daṇḍāsana - feet against the front rung

Another option to use the chair in front, is to have the feet against the front rung. This is a more intense stretch compared with the previous Variation. Note: Some chairs come with no front rung. If this is the case, tighten a belt between the front legs of the chair. This will not be as sturdy as a metal rung, but will help.

Sit in Daṇḍāsana in front of the chair and place your feet against the rung connecting the front legs of the chair.

→

Paśchimottānāsana feet against the front rung

→

Hold the seat and pull it, keeping your legs firm and straight (not shown). → Lift your sternum bone, make your back concave and look upwards (not shown). → Now, lift your elbows and bend them sideways, extend your trunk forward to catch the rear legs of the chair and rest your head on your shins. Notes • If the front rung is too high for your feet, use a block under your heels to raise them (see photo). • In this Variation the head is supported on the legs. You may put a folded blanket on your shins for head support. • As always: if needed, raise your buttock on a folded blanket. Pārivŗtta Jānu Śīrṣāsana Level: Intermediate / Advanced

Optional Props: blanket

Benefits: The chair provides anchoring for the straight leg and for the hands, this helps to extend the body and to prepare for the rather challenging final pose.

Pārivŗtta Janu Śīrṣāsana using the rear rung and the backrest to pull the trunk forward

To do the pose with the right leg bent: → Sit in Daṇḍāsana facing the back of the chair. Place your feet against the rear rung of the chair (if the rung is too high, place your heels on a block (not shown). → Bend your right leg, roll your thigh backward and press your knee on the floor. The top side of the right foot should lie softly on the mat. → Turn to the left and bend forward in line with your left leg (not shown). → Place your left elbow on the floor and catch the rear rung with your left hand. Stretch your right arm over your head and catch the chair according to your flexibility. → Resist with your left leg and pull the chair to extend both sides of your trunk forward. Rotate the trunk and head from left to right and look up. → In the final pose, the back of the trunk and the back of the head should rest on the left leg (see LOY PI. 132).

Usage 3: Feet against Inverted Chair

In this usage, the chair is placed upside-down with its rear side on the floor, such that the chair can fold. The feet press against the bottom side of the seat.

General Pulling the chair against the resistance of the legs enables excellent stretching of the entire trunk forward; this teaches how to use the legs as an anchor for the stretch. The slanted seat enables one to adjust the gripping distance according to one’s capacity. It gives a good stretch of the arms and the trunk, while the elbows are supported on the legs of the inverted chair. The seat of the chair can fold forward, thus extending the bending of the trunk forward. Following are a few examples of this usage; you are encouraged to explore it further with other āsanas on your own.

Paśchimottānāsana (feet against inverted chair) Level: Intermediate

Props: blankets; extra sticky mat (or piece)

Daṇḍāsana holding an inverted chair

→ → →

Place the chair with its backrest on the floor and its legs toward you. Place a sticky mat to pad the bottom rim. sit in Daṇḍāsana, with your feet against the bottom side of the seat and your heels on the bottom rim of the seat. Hold the legs of the chair. Let the seat fold slightly away from you ①.

→

Resist with your legs while pulling the legs of the chair towards you. Use this action to lift your chest and extend the front of your trunk.

Entering Paśchimottānāsana with inverted chair

→

Keeping your trunk long, start to bend forward. Make your back concave and look up. → Extend further forward to grasp the sides of the seat or the legs of the chair. Adjust by modifying the folding of the chair until you reach a comfortable distance ②.

Paśchimottānāsana with inverted chair – folding the chair more

→

Now extend your trunk forward and rest your upper arms on the front legs of the chair. → Push the chair with your legs and pull it with your arms. Rest your forehead on your shins (if needed, place a folded blanket on your legs).

Jānu Śīrṣāsana (feet against inverted chair)

Janu Śīrṣāsana with an inverted chair

Trianga Mukhaikapāda Paśchimottānāsana (feet against inverted chair)

Trianga Mukhaikapāda Paśchimottānāsana with an inverted chair

Usage 4: Folded Chair Against the Groins General A folded chair can serve as a board for anchoring or pulling. We show this in the restorative standing forward extensions, like Uttānāsana (see on page 236) and Pārśvottānāsana (see page 237). Here we apply a folded chair for some sitting forward extensions.

Benefits: Held against the groins and the pubis, the backrest of the chair provides a solid plane from which to extend the trunk. The frame of the chair helps to maintain the width of the elbows and pull the trunk forward. The seat provides comfortable support for the forehead.

Paśchimottānāsana (folded chair against the groins) Level: Intermediate

Optional Props: blanket or bolster, sticky mat piece

Daṇḍāsana with a folded chair

→

Start from Daṇḍāsana with a folded chair ①. Note: Experiment to decide whether to place the chair with the top of the seat toward you, or away from you; this may vary according to the type of chair you are using. In most cases, it’s more convenient to have the seat away from you (in order to have a flat surface to place on the legs).

→

Catch the legs of the chair and press the chair down to extend your trunk up and lift your chest and chin.

Ūrdhva Mukha stage – making the back concave; face up

→

Now start bending forward. As you do that, tilt the chair towards your legs. Make your back concave, extend your spine and neck and look up. → Stay at this position for a few breaths; extend the front part of your trunk forward. Lift your chest away from your abdomen ②.

Paśchimottānāsana with a folded chair

Now bend all the way to Paśchimottānāsana. Hold the legs of the chair with straight arms and pull them to extend your trunk forward. → Place the chair on your legs and rest your forehead on the seat. Keep holding the chair legs to extend your trunk forward ③. (as always, if your head does not reach the seat, place a folded blanket or a bolster on the seat and rest your forehead on it). → As you stay in the pose, use your breath to release and extend. Keep your legs extended and the tops of your thighs flat, descending toward the floor. →

Ūrdhva Mukha Paśchimottānāsana II (folded chair against the groins)

Level: Advanced

Ūrdhva Mukha Paśchimottānāsana II with a folded chair

A folded chair can be used to fold the body into Ūrdhva Mukha Paśchimottānāsana II (LOY Pl. 170): → Lay a folded chair with the seat facing down near the mat. → Lie on your back, swing your legs up and roll into the pose. Take the chair and lay it flat on the backs of your legs with its seat facing down. → Pull the chair towards your body to intensify the stretch of the legs and the back. → Move your buttocks and your heels evenly so that your legs are parallel to the floor. Try to bring as much of your back as possible, to the floor. → Open the back of your knees and keep the back of your legs in contact with the chair.

Mahāmudrā & Jānu Śīrṣāsana (folded chair against the groins)

Level: Intermediate See the instructions for Paśchimottānāsana with a folded chair.

Entering Janu Śīrṣāsana using a folded chair

Janu Śīrṣāsana using a folded chair

Upaviṣṭa Koṇāsana (folded chair in between the inner thighs) Level: Intermediate In the first stage of this Variation, you place the backrest of the folded chair against your inner thighs.

Benefits: The chair helps to spread the thighs and to stabilize them.

Upaviṣṭa Koṇāsana – using the folded chair to lift the chest

Entering Upaviṣṭa Koṇāsana

Sit in Upaviṣṭa Koṇāsana. Hold the chair between your legs with its backrest on the floor ①. → Press the chair down to lift your chest. Look up and extend your trunk forward ②. →

Upaviṣṭa Koṇāsana with a folded chair

→ →

Then bend forward and lean on the chair. Hold the legs of the chair to extend forward ③.

Pārśva Upaviṣṭa Koṇāsana (folded chair against the front groin)

Level: Intermediate Benefits: The chair helps to pull the trunk sideways

Entering Pārśva Upaviṣṭa Koṇāsana

→

Place the backrest of the chair against your right front groin.

Pārśva Upaviṣṭa Koṇāsana

→

Turn to the right and bend forward over your right leg to Pārśva Upaviṣṭa Koṇāsana.

Pārivŗtta Upaviṣṭa Koṇāsana (folded chair against the front groin)

Level: Advanced Benefits: Crossing the hands on the frame of the chair helps to stretch and twist the body. Then, when held flat against the back, the seat of the chair helps to twist the trunk further. In the final stage, the back and the head can rest on the chair.

Pārivŗtta Upaviṣṭa Koṇāsana & Pārivŗtta Janu Śīrṣāsana (LOY Pl. 132) are two challenging poses that combine forward bending with a twisting action. The chair helps in both these actions.

Pārivŗtta Upaviṣṭa Koṇāsana with a folded chair – using the chair for twisting

To do the pose on the right side: → Lay a folded chair with the seat facing down near the mat. → Sit in Daṇḍāsana. Spread your legs at an angle of about 1200. → Place the backrest of the folded chair on your right front groin, such that the seat is facing you and the chair’s legs pointing up. → Hold and pull the legs of the chair to extend your trunk up. → Now twist to your left. Use your hands to turn your trunk and bring your back (especially the left side) as close as possible to the seat ①.

Pārivŗtta Upaviṣṭa Koṇāsana with a folded chair

→

Holding the chair, lower the back of your trunk towards your right leg; while continuing to twist, keep the left side of your back close to the chair ②.

Pārivŗtta Upaviṣṭa Koṇāsana with a folded chair

→

Continue to bend and twist, while holding the chair. Extend your trunk along the right leg and twist it to place the back of your head on the seat ③.

Pārivŗtta Jānu Śīrṣāsana (folded chair against the front groin) Level: Advanced Pārivŗtta Janu Śīrṣāsana can be done in the same manner as Pārivŗtta Upaviṣṭa Koṇāsana; However, here, the back leg is bent as in Baddha Koṇāsana.

Pārivŗtta Janu Śīrṣāsana with a folded chair

CHAPTER FIVE

Prashant Iyengar said that the twisting āsanas “twist the body and untwist the mind”, this is a very vivid depiction of the nature of these poses. The twisting poses tone the muscles of the back and massage the abdominal organs and the lungs. Physically, twists do not require the same level of strength and flexibility as backbends or arm balancing. These poses require more releasing and letting go than direct muscle activation. When done maturely, twists induce an ambiance of quietude and serenity. Twists stimulate the digestive organs and cleanse the digestive tract, and thus are very beneficial for the essential functions of digestion and assimilation. They aid detoxification by squeezing and twisting the abdominal area, much like wringing out a wet towel. Twisting the spine also twists the spinal cord, thus vitalizing and energizing the entire nervous system. Four usages of the chair for twisting are presented in this chapter: 1. Sitting on the chair. 2. Sitting on the floor next to the chair. 3. Sitting in front of an upright or inverted chair and using it to support one hand (instead of a block). 4. Supporting the lifted leg on the chair in standing twists.

TWISTING POSES - PĀRIVŖTTA STHITI Usage 1: Sitting on the Chair Benefits: Sitting on the chair allows to extend the spine from its base and to open the chest. The chair provides anchoring for the hands, helping to intensify the twist. People who cannot sit on the floor can still enjoy the benefits of twisting poses when sitting on the chair.

Bharadvājāsana I (sitting on the chair) Level: Beginners

Props: sticky mat (or piece); Optional: blankets, block, belt, wall

Doing Bharadvājāsana when sitting on a chair is very effective for releasing the spine. It can be done on any chair at home, or at the office. Everyone can do this pose and get the benefits of twisting, including women in period or during pregnancy.

Benefits: The frame of the chair provides several gripping points for the hands to increase the twisting action. Twisting with a straight, extended spine releases the lower back and is beneficial for women during menstruation and/or pregnancy.

Any chair with a backrest is suitable for twisting. However, chairs without

armrests provide the option to sit sideways. Chairs with a hollow backrest, like yoga-chairs, enable to twist facing the backrest. We illustrate these three options below.

Variation 1: Sitting with the Back to the backrest This is the simplest way, it can be done on any chair, even when taking a small break at the office, or even (quickly) when sitting behind the wheel, waiting for the green light.

Bharadvājāsana at the office

→ →

Press your feet down and stabilize your legs and pelvis. Release tension from your shoulder girdle; roll your shoulders back and down and keep your spine erect. → Use your arms to twist and keep your knees in line.

Variation 2: Sitting with the Side to the Backrest Optional Props: blankets, 2 blocks, belt

Bharadvājāsana sitting on chair with feet on blocks and block between the knees

To twist to the right side: → Place a folded sticky mat on the seat (to prevent slippage). If needed, adapt the siting arrangement to the height of your knees (as shown in ① or ②). → Sit on the chair with your right side facing the backrest. Keep your legs at pelvis-width and your feet grounded on the floor. A block held in between the thighs can be used to stabilize the legs and pelvis ①. → Keep your spine long while turning to your right and hold the backrest. → With each exhalation, increase the twist by pulling the backrest with your left hand and pushing it with your right hand. Keep both knees in line. → Inhale and lift your chest and extend your spine, exhale and twist. → Keep both sides of your trunk at even length. Both armpits should be at the same height. → Lift your left elbow and widen the left side of your back towards that elbow. Sharpen the angle of the elbow ②.

Catching the seat

→

To increase the twist, hold the seat of the chair with your right hand and pull it (as if you want to lift the seat) ②.

Tying the thighs to the chair

It is challenging to keep the pelvis stable. If the pelvis moves, one turns the entire body rather than twist the spine. A sticky mat on the seat and a block between the legs may help, but are not always sufficient. To stabilize your pelvis further, loop a belt around your thighs and the seat: → Place the belt on your upper thighs and tighten around the seat in order to hold the pelvis in place ③.

Variation 3: Facing the Backrest

Bharadvājāsana - sitting on the chair with legs inserted under the backrest

To twist to the right: → Insert your legs under the backrest and sit facing the backrest. → Twist to your right. With your right hand pull the seat at the back. With your left hand, pull your outer right knee or the backrest. → To stabilize your pelvis, place a block between your outer hip and the backrest. Notes • Use a block that fits in between your outer hip and the backrest. • Move forward, until the block is held there with slight pressure. →

After a while, if possible, twist further and swing your right arm back to grip the left side of the backrest. This will further rotate the right shoulder back, enabling you to intensify the twisting action.

Marīchyāsana III (sitting on the chair)

Level: Beginners / Intermediate

Props: blankets

Caution! Women in period and pregnancy should avoid this pose. They are advised to do Marīchyāsana I instead (see ②).

Benefits: Sitting high on the chair makes it easier to maintain the spine straight and extended; this is very important, since twisting with a bent or crooked spine may harm it. Lowering the straight leg helps to separate the lower abdomen from the pelvis and to lift the trunk, thus enabling a deeper twisting movement. Holding the backrest with the back hand helps to intensify the twist.

When doing Marīchyāsana III on the floor it is often difficult to lift the spine from its base. By sitting high on the chair, this action becomes much easier.

Marīchyāsana III sitting on the chair

Twisting in Marīchyāsana I (for women in period)

To twist to the right: → Place on the seat two folded blankets (or an equivalent, to raise the buttocks from the seat). → Sit on the raised support, bend your right leg and place its heel on the seat (ladies in period should twist to the left as in ②). → Twist to the right. Place your left upper arm against your right outer

knee and hold the backrest with your right hand ①.

Pārśva Svastikāsana (sitting on the chair) Level: Beginners Props: folded sticky mat, blanket This pose can also be called Bharadvājāsana in Svastikāsana.

Twisting when sitting on the chair

To twist to the right side: → Place a folded blanket on top of a sticky mat on the chair (the sticky mat prevents the blanket from sliding). → Sit crossed legged with your buttocks on the blanket and your feet on the seat. → Turn to the right. Roll your right shoulder back and hold the seat or the leg of the chair. With your left hand catch your right knee and pull it to increase the twist. → Inhale and extend your spine, exhale and use your arms to intensify the twisting action.

Ardha Matsyendrāsana II (sitting on the chair) Level: Advanced

Props: extra sticky mat (or piece);

Optional: belt

Benefits: Sitting on the chair helps to bend forward in order to catch the ankle.

Ardha Matsyendrāsana II (LOY, Pl. 330-1) is an advanced twist that provides a greater lateral twist to the spine and prepares for ‘the ultimate twist’: Paripūrņa Matsyendrāsana (LOY Pl. 336 and 339).

Ardha Matsyendrāsana II sitting on the chair

To do the pose with the right leg bent (twisting to the left): → Put a folded sticky mat on the chair and sit on it. → Bend your right leg to Ardha Padmāsana (half lotus), then twist to your left and hold the backrest with your left hand (not shown). Grip the seat on the left side with your right hand (not shown). → Now bend forward and swing your left arm behind your back and catch your right ankle. With your right hand grasp your left foot. Note: If you cannot reach your right ankle, catch a belt looped on your right leg.

Pāśāsana (sitting on the chair) Pāśāsana is an advanced twist (LOY Pl. 328 & 329). The chair can be used in several ways to prepare the body for the final pose.

Variation 1: Legs on the Backrest Level: Beginners

Optional Props: blanket, another sticky mat

Benefits: This is an easy and enjoyable preparation for Pāśāsana. The seat provides fulcrum for the twist, while the legs are held in position by the backrest. The support of the backrest is very soothing for the knees

Pāśāsana – sitting on the chair with knees on the backrest

To twist to the right: → Sit on the chair facing backwards and place the back of your knees on the backrest. Note: You can place a folded sticky mat on the seat and a blanket on the backrest (for cushioning). →

Twist to the right, placing your right hand on the seat and your left elbow against your right outer knee.

Variation 2: Feet on the Floor Level: Beginners

Optional Props: blanket

Benefits: Sitting on the chair allows for more freedom in the trunk for twisting. The chair is used to anchor the hands.

Pāśāsana sitting on chair

To twist to the right: → Sit on the chair with legs together. Bend slightly forward and twist to the right. → Place your left elbow against your right outer knee and grip the backrest with your right hand. → Use your arms and the exhalations to gradually increase the twist.

Pāśāsana - catching the leg of the chair

From there you can deepen the twist: → Slide your left arm down to grip the leg of the chair. → Make the left side of your back wide and concave, roll your right shoulder back and twist further to the right.

Usage 2: Sitting on the Floor with the Chair on the Side When twisting to one side, the other side tends to drop and shorten. For example, when twisting to the right, the left side tends to shorten, and the trunk tends to bulge sideways to the right. Using the chair helps to keep both sides of the trunk parallel. In addition, the chair provides anchoring which helps to increase the twist.

Bharadvājāsana (chair on the side) Level: Intermediate

Props: blankets

Here, Bharadvājāsana is done as usual (sitting on the floor) and the chair is used for intensifying the twisting action.

Using the chair for Bharadvājāsana on the floor

To twist to the right: → Sit in Daṇḍāsana and place the chair to your right. → Fold your legs to the left, placing your left front ankle on the arch of your right foot. → To prevent your body from tilting to the right, place a folded blanket under your right hip. Roll your right thigh inward, attempting to sit on the inner part of your right buttock bone. → Twist to the right and hold the chair. With each exhalation, simultaneously, pull the frame of the chair with your left hand and push the leg of the chair with your right hand. → Lift the left side of your back, widen it and then make it concave.

Marīchyāsana III (chair on the side) Level: Intermediate

Props: blankets, block

Benefits: The chair stabilizes the bent leg and provides a gripping point for the twisting.

Caution! Women in period and pregnancy should avoid this pose. They are advised to do Marīchyāsana I instead (see ②).

To twist to the right:

Marīchyāsana III Using the chair to support the bent leg

Sit in Daṇḍāsana on a folded blanket. Place the block behind you, on the sticky mat. Place the chair to your right. → Bend your right leg; place the heel close to your right buttock bone and aligned with it. → Keeping your right leg pressed against the chair, twist to the right. Place your left elbow on the seat and hold its rear edge. → Support your right hand on the block behind you ①. →

Marīchyāsana I - sitting next to the chair

→

Women in period should practice the twisting phase of Marīchyāsana I, with the left leg bent, as in ②.

Ardha Matsyendrāsana I (chair on the side) Level: Intermediate

Props: blankets, block; Optional: flat foam block

Benefits: The chair stabilizes the bent leg and provides a gripping point for the twisting.

Caution! Ladies in period should turn to the left.

Ardha Matsyendrāsana I – using a chair for the twist

To twist to the right: → Sit in Daṇḍāsana on a folded blanket. Place the block behind you, on the sticky mat. Place the chair to your right. → Bend your left leg, cross the little toe to sit on the inner arch of the left foot. Place a folded blanket on that foot to raise your seat. Note: Your left buttock should rest on the heel of your left foot and your right buttock on its big toe mound. →

Bend your right leg and cross it over your left thigh. Your right ankle should firmly touch your outer left knee. In order to keep your right shin perpendicular, you may place a foam block between the outer knee and the seat. → Twist to the right and hold the seat with your left hand. Support your right hand on the block behind your back (or against the wall).

Pāśāsana (chair on the side) Level: Advanced

Optional Props: blanket

Benefits: The side of the seat stabilizes the pelvis and provides anchoring for twisting the upper body. Supporting the hands on top of the chair helps to lift the trunk and to intensify the twist.

Pāśāsana – squatting next to the chair

To twist to the right: → Stand in front of the chair and place it adjacent to your right side. → Squat while twisting to the right and hold the frame of the chair with both hands. → Cross your left upper arm over your right knee. Grasp the backrest with your left hand and pull to twist. Place your right forearm on the seat and push. Roll your right shoulder back. → Another option is to place the right hand on a block or against the wall (not shown). → Support your right thigh against the frame of the chair. → With each exhalation, use your arms to twist your trunk further. → If you tend to fall backwards, place a folded blanket under your heels.

Usage 3: Chair Behind In twisting poses, the arms facilitate the twisting of the trunk. Often, and especially when adding under buttock support, the back hand hardly reaches the floor. To make the back arm more functional for the twist, we usually rest it on a block. Here we show how to use a chair for this purpose. The height and stability of the chair, as well as the many gripping points it offers, enable one to focus on the twisting action and intensify it. The examples we show for this usage are arranged in two groups: 1. Half twists (Pārśva action), which involve turning the body to face the side rather than a full twist to the back. 2. Full twists (Pārivŗtta action), which involve turning the body to face the back.

Pārśva Svastikāsana (chair behind) Level: Beginners

Props: blanket; Optional: wall

Benefits: The chair provides a stable anchoring for the back hand, which helps to extend and twist further.

It is recommended to stabilize the chair by placing it against the wall.

Pārśva Svastikāsana – using an upright chair to support the back hand

Pārśva Svastikāsana – using an inverted chair to support the back hand

Pārśva Vīrāsana (Chair behind) Level: Beginners

Props: blanket; Optional: wall

Pārśva Vīrāsana – using an inverted chair to support the back hand

Pārśva Baddha Koṇāsana (Chair behind)

Pārśva Baddha Koṇāsana – using an inverted chair to support the back hand

Bharadvājāsana I (Chair behind) Level: Intermediate

Props: blanket; Optional: wall

Benefits: The inverted chair provides a stable anchoring for the back hand, which helps to extend the trunk and twist further.

Back hand supported on an inverted chair

To twist to the right: → Place an inverted chair on your sticky mat; to stabilize the chair, place the backrest against the wall. → Sit in Daṇḍāsana in front of the chair, place your hands against the back of the seat and make your back concave (see here). → Then fold your legs to your left and place the front of your left ankle on the arch of the right foot. → To align the pelvis, place a rolled or folded blanket under your right hip. → Hold the legs of the chair with both hands and use them to align your trunk (not shown). → Search for the vertical alignment of your perineum with the center of your chest and the crown of your head. Maintain that vertical axis – as you twist. → Place your left hand on your right knee and your right hand on the chair. → Use your arms and your breathing to twist further: Inhaling, lift the chest and align the trunk (make sure your two armpits are on the same level). Exhaling, use your arms to twist.

Marīchyāsana III (Chair behind)

Marīchyāsana III – using an inverted chair to support the back hand

Ardha Matsyendrāsana I (Chair behind)

Ardha Matsyendrāsana I - using an upright chair to support the back hand

Ardha Matsyendrāsana I - using an inverted chair to support the back hand

Pāśāsana (Chair behind) Level: Advanced

Optional Props: blanket

Pāśāsana - using an upright chair to support the back hand

Usage 4: Using the Chair to Support the Lifted Leg in Standing Twists The two twisting poses described in this usage may classified also as standing āsanas.

Utthita Marīchyāsana III (Near the wall, chair supports the lifted leg) Level: Beginners

Props: wall, blocks

Benefits: The chair supports the lifted leg

This variation of Marīchyāsana III is done while standing (hence, the name Utthita). Standing posture helps to extend the spine. Combining standing and twisting, this pose is very effective for releasing the lower back and creating movement between the vertebrae.

Utthita Marīchyāsana III foot lifted on the chair

To twist to the right: → Place the chair with its left side against the wall. Place a block or two on the seat such that when putting your foot on it, your knee is higher than your hip. → Stand facing the chair with your right side touching the wall. → Lift your right leg and place the foot on the block. You can use a block (or better still, a rounded block) to raise your left heel. → Twist to the right and, facing the wall, place your left hand against your outer right knee. Put your right palm against the wall. → Now use your right hand to push the wall and your left hand to pull your right outer knee. While doing that, press your right hip to the wall and do not allow your left thigh to move forward. → Inhale and extend upward, exhale and twist further.

Pārivŗtta Utthita Hasta Pādāṅguṣṭhāsana

Variation 1: Standing Near the Wall Level: Intermediate

Props: wall; Optional: blanket or another sticky mat (or piece)

Benefits: When doing the pose without support, the balance is challenging. The support of the chair and the wall stabilizes the pose and allows one to better concentrate on the twisting action.

This is a more advanced twisting pose. When doing it without support, the balance is challenging. Although this variant of Utthita Hasta Pādāṅguṣṭhāsana does not appear in LOY, it is still very helpful in developing the flexibility of the back.

Utthita Pārivŗtta Hasta Pādāṅguṣṭhāsana lifted leg on the backrest

To twist to the right: → Place a chair with its side to the wall and stand in front of it, with your right side against the wall. Pad the backrest with a blanket or a folded mat. → Lift your right leg and place the heel on the backrest. Note: If the backrest is too low for you, elevate it by placing a few blankets or by placing the chair on blocks. If the backrest is too high, place a block under your left foot. →

Twist to the right. Place your right hand against the wall and push to twists. With your left hand pull against your outer right shin. → Synchronize the twisting action with your breathing: Inhale to elongate your spine and exhale to twist it.

Variation 2: Foot against the Wall Level: Intermediate

Props: wall, belt; Optional: blankets or another sticky mat (or piece)

Benefits: The chair supports the lifted leg and aids in keeping the balance. Pressing the foot against the wall stabilizes and activates the lifted leg.

Utthita Pārivŗtta Hasta Pādāṅguṣṭhāsana lifted foot against the wall

To twist to the right: → Place the chair with its back to the wall, about 5 cm (2’’) away from it and pad its backrest with a folded blanket or mat. Buckle the belt to form a small loop. → Stand in front of the chair, at an appropriate distance. → Lift your right knee and place the looped belt on the foot. Align the two sides of your pelvis (descend the right side until the pelvis is aligned). → Now straighten the right leg and place the back of the heel on the backrest; push the foot against the wall. → With your left hand, catch the loop, close to the foot. Pass the belt behind, crossing it to your right side and catch it with your right hand. Pull the belt with both hands to twist to your right.

CHAPTER SIX

“Whatever nectar flows from the moon which is divine form, it is all swallowed up by the sun. Hence the body decays.” “There exists a divine process by which the sun is duped…” “If one’s navel is high and palate is low, then the sun is above and the moon below. This position, the inverted pose (Viparīta Karaņi), is to be learned through the instructions of a Guru.” Haṭḥa Yoga Pradīpika III, 77-79 The above quote from the Haṭḥa Yoga Pradīpika describes symbolically the extraordinary benefits of the inverted poses, the downward flow of the nectar, which is swallowed up by the sun, causes the body to decay. Inverted poses reverse, or at least slow this process. Indeed, it is hard to overstate the importance of the inverted poses – they are a unique gift of yoga, a great boon. These poses take us to an inner journey into the core of our being. They touch and heal us at a deep level; they penetrate deep within, where our fears are hidden, yet also where our powers and joys can be found. The chair has many applications in this family of āsanas. It provides stability and reduces the effort of staying in the pose; thus, enables one to stay in poses like Sālamba Sarvāṅgāsana and Viparīta Karaṇī much longer.

INVERSIONS - VIPARĪTA STHITI Sālamba Śīrṣāsana Variation 1: Shoulders on two chairs Level: Intermediate

Props: additional chair, two additional sticky mats or two foam blocks

Benefits: Since the entire body weight is supported on the shoulders, the neck extends freely and can release. People with neck pain or neck injury can do this Variation safely and enjoy from being in an inverted pose.

In certain texts, Śīrṣāsana, is termed “the king of all āsanas”. This Variation enables one to benefit from the tremendous effects of this pose when the arms and shoulders are weak or stiff, and even in case one suffers from injuries in the neck, the skull or the arms.

preparing for Śīrṣāsana on two chairs

To do the pose: → Spread a sticky mat on the floor along the wall. → Place on the sticky mat two chairs facing each other and touching the wall. The distance between the chairs should allow your head to enter in between the seats. → Make two equal rolls from the additional sticky mats. Make sure you use two mats of equals diameters and density. Place the rolls aligned with the front edge of each seat. Alternatively, you can use two foam blocks (as in the photos). → Stand in front of the chairs. Bend forward, move your head down in between the two chairs and rest your shoulders on the rolled sticky mats.

Śīrṣāsana on two chairs

→ → → → → →

Now, gently draw the chairs closer to your neck; then lower your body and rest the sides of your neck symmetrically on the mats. Place the back of your shoulders against the wall. Place your palms on the chairs; tuck your shoulder blades in and lift your trunk and legs up. Place your heels against the wall and stay in the pose. Keep lifting yourself by pushing your shoulders into the chairs. You can stay with the legs stretched on the wall, or try to balance on your shoulders, heels aligned vertically with the back of your skull.

Variation 2: Śīrṣāsana Preparation Level: Intermediate

Props: 3-4 blocks, wall, weights (or partner)

Benefits: This preparation teaches how to lift the shoulder girdle and move the

shoulder blades and the thoracic dorsal spine in, in order to reduce the load on the neck in Śīrṣāsana. Practice it even before learning to balance in Śīrṣāsana.

Śīrṣāsana preparation – first stage, knees slightly bent

Place 3 or 4 blocks next to the wall. photo ① shows one common arrangement. Experiment to find out what is the most suitable arrangement for you. It should support your shoulder blades and your upper spine. → Place a chair about 1 meter (3 feet) away from the wall. → In order to stabilize the chair, put weights on the seat (about 20 kgs – 45 lbs.). →

Note: Once in the pose, the edge of the seat should be at a distance of your (straight) leg from the supporting blocks. It is advisable to do this preparation first with a partner, who can stabilize the chair and adjust its position (see ③). Otherwise, experiment to find the correct distance of the chair from the wall.

→

Now place your head and arms for Śīrṣāsana and, lift your legs one after the other rest your feet on the seat.

Śīrṣāsana preparation – feet are pushing against the edge of the seat

→

Walk your feet towards the wall, place your soles against the front edge of the seat and straighten your legs. Have your pelvis just above your head and shoulders ②.

Śīrṣāsana preparation – partner stabilizes the chair

→

Optionally you can lift one leg at a time and bring the heel to touch the wall (not shown).

Variation 3: Seat supporting the shoulder blades Level: Intermediate / Advanced

Props: wall, blankets

Benefits: The support makes the pose stable and relaxed. When doing Śīrṣāsana variations, like Pārśva Śīrṣāsana or Eka Pāda Śīrṣāsana, the chair gives feedback about the stability of the shoulder girdle. This Variation illustrates how strongly the arms, the shoulder and the back muscles should work in order to hold the shoulder blades in place in free standing Śīrṣāsana.

In order to protect the head and neck from excessive pressure in Śīrṣāsana it is crucial to lift the shoulder girdle and to take the shoulder blades deep into the body. In this Variation, the seat of the chair helps the arm and shoulder muscles to hold the shoulder blades in place.

Doing the pose on elevated platform

→

Place the chair against the wall and use the front edge of the seat to support your shoulder blades. Notes: • For some people, the seat may be higher than the shoulder girdle, so it touches the back instead of the shoulder blades; in this case, do the pose on an elevated platform. You can spread a few blankets in between the legs of the chair or use three foam blocks as shown. • In case the chair tends to fold, place some weight on the seat or tie it with a belt (as shown on here).

Pārśva Śīrṣāsana

→

Interlock your fingers and place the crown of your head on the mat or the folded blanket, just below the front edge of the seat. Straighten your legs, lift your heels and step forward until your shoulder blades touch the seat. → Go up to Śīrṣāsana lifting one leg after the other. Note: The chair blocks the movement of the shoulders backward as one lifts the legs, thus makes this action more difficult than usual. If you find it too difficult, ask a friend to help you. →

From there you can do variations like Pārśva Śīrṣāsana and Eka Pāda Śīrṣāsana (not shown).

Variation 4: Shoulders against Inverted Chair Level: Intermediate

Props: wall, Optional Props: block, blankets or sticky mat pieces

Benefits: The frame created by the backrest and the seat supports both the shoulder blades and the elbows; this makes the pose stable and quiet. Working the elbows against the frame activates the arms. The support of the shoulder blades keeps the neck elongated; it also enables people with weak arms or minor injuries in the shoulders or neck to stay in the pose comfortably. When doing variations like Pārśva Śīrṣāsana or Eka Pāda Śīrṣāsana, loosing contact with the chair indicates (undesirable) movement of the shoulder girdle.

In a yoga class, we commonly practice Śīrṣāsana and Pārśva Śīrṣāsana in sequence. We do the same here. 1. Śīrṣāsana

Placing a block to lift the chair

→

Invert the chair and place it with its front on the floor and its legs

against the wall. → If you find that the edge of the seat is lower than your shoulder blades, elevate the chair on two blocks as shown (if only one block is available, elevate the backrest only).

Śīrṣāsana with inverted chair

→

Place your forearms against the frame of the backrest and step toward the wall until your shoulder blades are in contact with the edge of the seat. → Go up to the pose. Work your elbows against the frame of the backrest.

Padding the seat of the chair

Padding the seat and the backrest

Notes • If the seat does not support well your shoulder blades, then go down and place your head and hands deeper under the seat, or pad the seat with some folded blankets. • If the frame of the backrest is wider than your shoulders, pad it with folded blankets or sticky mats (or pieces). For advanced practitioners: you may do Śīrṣāsana in this way away from the wall, and arch back to Viparīta Daṇḍāsana. If needed, place the chair about 1 meter (3 feet) away from the wall and use it to support your feet as you arch. 2. Pārśva Śīrṣāsana

Pārśva Śīrṣāsana with inverted chair

→

From Śīrṣāsana, turn your pelvis and legs to the right, but keep your top chest, neck and head facing the front. The contact of your two shoulder blades with the chair should remain even.

Variation 5: Śīrṣāsana variations with Legs on the Seat Level: Intermediate / Advanced In the following series of Śīrṣāsana variations the chair is placed in front or on the side, and provides support for one leg or for both; it provides stability and helps to align the spine in both the symmetrical and the a-symmetrical variations. With reduced effort, one can stay longer in the pose and focus on the actions required for the final pose. We present four Variations in sequence. 1. Eka Pāda Śīrṣāsana

Eka Pāda Śīrṣāsana

2. Pārśvaika Pāda Śīrṣāsana

Pārśvaika Pāda Śīrṣāsana

3. Ūrdhva Daṇḍāsana

Ūrdhva Daṇḍāsana

4. Pinḍāsana in Śīrṣāsana Try this advanced variation of Śīrṣāsana only if you can interlock your legs to Padmāsana (the Lotus) while standing on your head. The final pose requires one to fold and rest the knees on one’s upper arms (LOY, Pl. 218). The chair enables resting the knees higher.

Benefits: The chair enables gradual progression toward the challenging final pose. One can stay longer and relax in this intermediate stage of the pose.

Ardha Pinḍāsana in Śīrṣāsana

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First, practice bending one leg at a time to Padmāsana in Śīrṣāsana while the other leg is supported on the seat ①.

Pinḍāsana in Śīrṣāsana

→

Then, move closer to the chair. Bend the legs one after the other to Padmāsana and rest both knees on the chair. Lift your legs, change the legs’ interlock and repeat ②.

Pinḍāsana in Śīrṣāsana with bolster on the seat

→

If needed, place a bolster on the chair for a higher and softer support ③.

Variation 6: Śīrṣāsana Viparīta Karaṇī Level: Advanced

Props: blanket, another sticky mat (or piece); Optional: wall

The common variation of Viparīta Karaṇī is practiced with the shoulders and the back of the neck resting on the floor. In Śīrṣāsana Viparīta Karaṇī the crown of the head rests on the floor. This combines the effects of Śīrṣāsana and Dwi Pāda Viparīta Daṇḍāsana.

Benefits: The support of the chair enables an extended stay in the pose, which has deep effects on the circulation and the breathing.

Caution! This advanced Variation requires delicate balance and substantial flexibility in the shoulders and the back – do not try it without a proper guidance.

Preparations: → Place a chair on a sticky mat and pad its seat with another mat. You may want to place a folded blanket in front of the chair (not shown). → Adjust the height of the seat according to your height: • Tall people: raise the seat by laying several folded blankets on it (be sure to pad the seat first by a sticky mat to prevent the blankets from slipping.) • Short people: raise the level of the floor by laying several folded blankets in front of the chair.

Entering Śīrṣāsana Viparīta Karaṇī from the chair

To get into the pose:

→

Sit on the chair sideways. Lift your legs and roll them up with your back to the seat while holding the backrest. → Pull yourself toward the backrest until your pelvis is under the backrest. → Now begin to slide down from the chair to the floor; as you do so, arch your back such that the crown of your head is towards the floor.

Śīrṣāsana Viparīta Karaṇi with a chair

→

Keep sliding until the top of your head rests on the mat (or the folded blanket placed on it - not shown). Rest your legs on the backrest. → Release the backrest and move your hands down to the floor. Interlock your fingers to form a cup-shape behind your head and place your elbows on the floor at shoulder-width. Press your forearms down to lift your shoulders and tighten your shoulder blades. → Move your legs up and stretch them vertically. Advanced students may go from here to independent Śīrṣāsana by placing their feet against the wall and lifting one leg after the other. This is a nice way to enter Śīrṣāsana since the chair helps to extend the neck and spine and to open the chest. However, one should be very experienced and stable in Śīrṣāsana before attempting it.

Sālamba Sarvāṅgāsana In some texts, Sālamba Sarvāṅgāsana is nick-named “the queen of all āsanas.” Its freestanding, classic version is very powerful and rather demanding. In contrast, the chair version of Sālamba Sarvāṅgāsana is calming and restorative; it is an excellent way to open the chest and to prepare for deep breathing.

Variation 1: Supporting the Pelvis on the Seat (Chair Sarvāṅgāsana) Level: Beginners / Restorative

Props: bolster, sticky mat piece, blankets; Optional: wall

Benefits: The support of the chair lifts and opens the chest. It enables people with stiff shoulders and minor neck or shoulder injuries to safely enjoy the tremendous benefits of this inverted pose. It is a good preparation for Prāṇāyāma: The inverted position and the lift of the chest frees the ribs, thus helping to expand the lungs. Like other chest-opening āsanas, it uplifts emotionally, thus very beneficial for people who suffer from low self-esteem and/or minor depression.

This popular pose is commonly called “Chair Sarvāṅgāsana”. It can be done in the middle of the room, but doing it near the wall provides support for the legs. We show the two options below, along with additional variations. 1. Placing the Chair Near the wall

Lying on the chair for supported Sarvāṅgāsana

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Place the chair on a sticky mat with its back to the wall, leaving a space of about 15-20 cm (6-8’’) between the backrest and the wall. Pad the seat with a sticky mat and place a folded blanket on top. → Spread a blanket on the mat in front of the chair and place on it a bolster in parallel to the front of the chair. → Sit sideways on the chair then roll to move your legs up and rest your heels on the wall. Note: at this stage you may bend your legs to insert your shins in between the backrest and the wall (see photo on here). →

Hold the backrest and pull yourself in, until your buttocks are under the backrest and you feel safely balanced on the seat ①. → Now you are lying safely on the seat, so you can release the backrest, and while sliding towards the floor, insert your arms under the seat, in between the front legs of the chair ②. Note: if possible, insert your arms under the front rung, since this better

opens the shoulders (see here).

Inserting the arms under the chair

Chair Sarvāṅgāsana – heel on the wall

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Slowly rest your shoulders on the centerline of the bolster. Use your arms to pull your shoulders back until the back of your neck rests freely on the rounded edge of the bolster ③. Your weight should be distributed evenly between the chair and the bolster. Note: When in the pose, the back of your neck should rest fully against the front side of the bolster.

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Hold the rear horizontal rung of the chair with your palms facing up. You can lean your heels on the wall, stretch the legs to a vertical position or join your feet and rest them on the backrest in Baddha Koṇāsana (see here).

Chair Sarvāṅgāsana – legs stretched vertically up

Notes • If your neck feels compressed or if the seat is too high for you, place a triple-folded blanket under the bolster to raise your shoulders from the

floor (not shown). • If the seat feels too low, place a folded blanket (or several blankets) on the seat to support your sacrum (as in ③). → To exit from the pose, rest your legs on the backrest. Slide down until your buttocks rest on the bolster and your back rests on the floor. → Take the bolster from under the buttocks and spread your back flat on the floor, shins resting on the seat. 2. Chair Sarvāṅgāsana Away from the Wall

Adjusting the position of the bolster

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Enter the pose as explained above. To fine-tune the bolster position, bend your shins over the backrest to control the sliding. When your shoulders touch the bolster, adjust its position with your hands, such that your shoulders rest on its top centerline and your nape rests against its front side. → Then raise your shoulders from the bolster, insert your hands between the front legs of the chair and catch the back legs (or the back rung). Stretch your legs up.

3. More leg Positions

Resting the legs on the backrest in Baddha Koṇāsana

Tightening a belt on the backrest for legs’ support

The legs can be placed in several positions: → Baddha Koṇāsana, with the feet supported on the backrest ①, or on a belt tighten on the frame of the backrest ②.

Interlocking the legs in Padmāsana

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Interlocked in Padmāsana ③ (from there you can continue to Pindāsana in Sarvāṅgāsana - not shown).

Catush Padāsana – feet on the seat

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Feet on the seat and pelvis elevated. This is a supported Catush Padāsana ④.

4. Arms positions in Chair Sarvāṅgāsana If the chair has a front rung, you can try to insert your arms under it. Doing this intensifies the opening of the upper chest. Note: If it is not possible to insert the arms under the rung, you may use lengthwise blankets (see explanation further below).

Inserting the arms under the front rung

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As you slide off the chair, insert your arms under the front rung ①.

Supporting the back

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You can also support your back with your hands and curve your back ribs further using your hands ②.

5. Sālamba Sarvāṅgāsana II In Sālamba Sarvāṅgāsana II (LOY Pl. 235) the arms are stretched back and pressed down to lift the back (instead of supporting it directly). Holding the chair provides good anchoring for the hands and arms.

Sālamba Sarvāṅgāsana II holding the chair

To continue from Chair Sarvāṅgāsana: → Stretch your arms and press them down. While holding the back rung, tuck your shoulder blades in, move the trunk away from the seat and lift your pelvis and legs. Stretch your entire body upward in order to balance on the ridge of your shoulders ③. 6. Doing variations from Chair Sarvāṅgāsana The variations of the Sarvāṅgāsana cycle can be done from the chair. We show here two of them. → Lower one leg to the floor for Eka Pāda Sarvāṅgāsana (LOY, Pl. 250).

Then change and lower the other leg (not shown). → Lower one leg to the side for Pārśvaika Pāda Sarvāṅgāsana (LOY, Pl. 251). Then change and lower the other leg (not shown). → Then go back to Halāsana and practice variations such as Karņapidāsana, Pindāsana in Sarvāṅgāsana (LOY, Pl. 269) (not shown).

Supta Koṇāsana

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Then spread your legs wide to Supta Koṇāsana ①.

Pārśva Halāsana

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Join your legs again and walk sideway to Pārśva Halāsana ②. When walking the legs sideway make sure to stabilize your arms and shoulders, by gripping the chair firmly.

7. Shoulders on Lengthwise Blankets Level: Intermediate

Props: 3-4 blankets

Benefits: The narrow support enables one to insert the arms below the rung, even when it is low. This creates more movement in the shoulders and opens the chest further. It also enables to pull the chair closer to the back and to use the seat as a support for upright Sarvāṅgāsana.

We demonstrate the usage of a lengthwise support by a sequence of Chair

Sarvāṅgāsana, Halāsana and Sarvāṅgāsana II.

Chair Sarvāṅgāsana using blankets

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Place under the chair 2-3 double-folded blankets lengthwise. Make sure to center the blankets in between the legs of the chair. → As you slide down from the chair (see previous Variation), insert your arms under the front rung. Grip the back legs of the chair or the back rung and pull your shoulders back.

Using lengthwise blankets and bending the arms to move the shoulders back

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If possible, bend your arms around the front legs of the chair and use them to pull your shoulder further back.

Halāsana from Chair Sarvāṅgāsana

Halāsana with a chair is typically done after Chair Sarvāṅgāsana, as part of the Sarvāṅgāsana cycle: → Lower your legs to the floor and move to Halāsana. Stretch your legs and place the top of your toes on the floor (if you find it too strenuous to reach the floor, place another chair to support your feet – see Variation 3 on here) → Keep holding the chair as your buttocks depart from the seat (not shown). → Press the tips of your toes and tuck the shoulder blades in to extend your back. → Now pull the chair towards you, until you feel the seat touching your back.

Sālamba Sarvāṅgāsana II with the chair supporting the back

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You may raise your lower arms and press your hands against the front legs of the chair. → Press your upper arms to the floor and lift your legs into upright Sālamba Sarvāṅgāsana. Stretch up and maintain your body vertical as

in the classic pose.

Variation 2: Supporting the Back with a Folded Chair Level: Intermediate

Props: 5-6 blankets or 2 bolsters, additional sticky mat

For many people, reaching a fully-vertical Sālamba Sarvāṅgāsana is a challenge. Supporting the back with a folded chair helps to lift the upper back, move the dorsal spine forward and bring the center of gravity directly above the top ridge of the shoulders. Once there, the chest opens fully, and one can breathe freely and enjoy the tremendous power of this pose. This method is beneficial and enjoyable for all practitioners. However, it is especially beneficial for people suffering from wrist pain or injury, who may not be able to support the back with their hands. We present here two optional ways of using the chair for this purpose: 1. using side of the chair. 2. using the top of the backrest. 1. Using the Side of the Chair

Benefits: Holding the chair wider than shoulder-width allows rolling the biceps out; this helps to roll the outer shoulders down and into get a better base for the pose. It is especially helpful for people who suffer from rigidity in the shoulder girdle. It also enables people with limited wrist motion to support the back with their hands without discomfort.

A folded chair can used as a plank or pipe to support the back.

Preparing for Sarvāṅgāsana with a folded chair support

To use the side of the folded chair: → Prepare a platform for Sarvāṅgāsana by stacking 5-6 folded blankets or by placing two bolsters next to each other (see more details in Props for Yoga Vol. III p. 63) → Pad one side of the folded chair with a sticky mat; Place the chair flat on the ‘legs side’ of the platform, with the padded side on the edge of the platform ①.

Supporting the upper back with the folded chair in Halāsana

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Lie on the platform, such that your shoulders are 3-5 cm (1-2’’) away from its edge and the back of your head is resting on the floor. → Go to Halāsana. Now hold the folded chair as wide as possible and bring it to support your upper back ②.

Sālamba Sarvāṅgāsana with a folded chair

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Lift your legs to Sarvāṅgāsana. Use your arms to move the folded chair close to your back and to ‘iron’ your upper back upward and into your chest ③.

From there you can do some variations like Pārśva Sarvāṅgāsana ④, Viparīta Karaṇī ⑤ and Setu Bandha Sarvāṅgāsana ⑥ ⑦.

Pārśva Sarvāṅgāsana with a folded chair

Viparīta Karaṇi with a folded chair

Setu Bandha Sarvāṅgāsana with a folded chair supporting the upper back

Setu Bandha Sarvāṅgāsana with a folded chair supporting the sacrum

In Halāsana and Pārśva Halāsana you can use the weight of the chair to anchor your arms.

Halāsana – holding the folded chair

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Slide the chair away as you straighten your arms. Hold the chair at shoulder width to ground your arms and stabilize them.

Pārśva Halāsana – holding the folded chair

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From here continue to Pārśva Halāsana.

2. Using the Backrest Level: Intermediate

Props: 5-6 blankets or 2 bolsters

Benefits Holding the chair with the backrest against the pelvis stabilizes the pelvis, helps to lift the back and align the pose vertically. Holding the chair in this way reduces the effort of the arms, helps to lift the entire back and to quiet the pose.

Preparing for Sarvāṅgāsana with a lengthwise folded chair

To use the backrest of a folded chair: → Stack 4 to 6 folded blankets to form a raised platform for your upper arms and shoulders. → Place the folded chair next to the ‘leg-side’ of the platform with its backrest touching the platform and lie on the platform ①.

Placing the chair to support the pelvis in Halāsana

Roll your legs over your head to Halāsana. Take the chair and place it diagonally, with its backrest against the rear part of your hip (ilium) bone; make sure the legs of the chair rest on the sticky mat to prevent slippage. → Straighten your arms and hold the edge of the seat or the rung of the chair ②. →

Holding the chair with bent arms

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If you cannot reach the seat, hold the legs of the chair with bent arms ③. Keep pulling the chair towards you to support the pose.

Sarvāṅgāsana with a lengthwise folded chair supporting the pelvis

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Then go up to Sarvāṅgāsana while holding the chair. Align the center of your chest, hip joints and ankles, vertically with your shoulder joints ④.

Variation 3: Ardha Halāsana & Variations with Feet on the Chair Level: Beginners Props: 5-6 blankets Ardha Halāsana has a restorative Variation; see here Many beginners find it difficult to lift the upper back and ground the pose on the top ridge of the shoulders. The support of the chair helps to develop the actions of the back and the shoulders required for Sarvāṅgāsana. Ardha Halāsana is a recommended way to prepare for Sarvāṅgāsana and to introduce certain variations of Halāsana. Full Halāsana is practiced with toes on the floor. In Ardha (half) Halāsana the toes are supported on a raised platform, thus reducing the effort of holding the back straight.

Benefits: Supporting the feet higher than the shoulders enables one to straighten the back and open the chest.

Determining the position of the chair

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Stack 4 to 6 folded blankets to form a raised platform for your upper arms and shoulders (same as for Sarvāṅgāsana). It is recommended to place an additional blanket under the ‘head side’ of the platform for cushioning. → Place the chair on the head-side of the platform. To position the chair at the correct place, lie on your back with your shoulders touching the edge of the platform and push the chair until your arms are fully stretched (see ①); or sit in Daṇḍāsana facing the chair with your buttock bones on the edge of the platform and your feet under the seat (not shown). → Lie with your back on the platform, your shoulders inset some 3-5 cm (1-2’’) from the edge of the platform and your head on the floor. Note: For most people, positioning the shoulders 3 fingers away from the edge of the platform will ensure that their shoulders will not slide out of the platform when rolling into the pose.

Ardha Halāsana with toes on the seat

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Lift your hips and roll back until the tips of your toes rest on the seat of the chair ②. Note: If you find it difficult to lift your hips and trunk into the pose, place a bolster under your pelvis before attempting it.

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Stretch your arms behind your back, interlock your fingers and press your elbows down towards the floor. → Press the tips of the toes down, stretch your legs, lift the front of your thighs, and tighten your knees. → Roll your buttocks towards your heels to align them with the base of your neck. Note: This pose can also be performed passively in order to extend and relax the back, without the strong stretch of the arms and the legs; (see Restorative Ardha Halāsana on here).

Eka Pāda Sarvāṅgāsana from Ardha Halāsana

After several minutes in Ardha Halāsana, you may try some additional variations: → Use your palms to support the back and lift your legs to Sarvāṅgāsana. → Press your upper arms down and keep the chest open; lift one leg from the chair and stretch it vertically to Eka Pāda Sarvāṅgāsana. Then come back to Halāsana and lift the other leg.

Karņapidāsana with tops of the feet on the seat

You can lift both legs (one after the other) to Sarvāṅgāsana (not shown.) → From there, bend your legs, and use the chair for (Ardha) Karņapidāsana (draw the chair slightly toward you if needed.) →

Pinḍāsana in Sarvāṅgāsana knees on the seat

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If you can interlock your legs to Padmāsana (Lotus pose), go to Pindāsana in Sarvāṅgāsana (you may need to pull the chair closer to your body).

Variation 4: Legs on Two Chairs Level: Beginners

Props: 5-6 blankets, additional chair

The next two variations of the Sarvāṅgāsana cycle require two chairs, one for each foot.

Pārśvaika Pāda Sarvāṅgāsana - foot on the seat

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Prepare the platform as explained in the previous Variation. Place one chair on each side diagonally from the platform (as in ②). Go up to Sarvāṅgāsana, and then lower one leg to Pārśvaika Pāda Sarvāṅgāsana ①. Support your toes on the seat (shown with one chair on the left side. In case only one chair is available, you can ask a helper to move the chair for the other leg. → Stay a minute or so, and then repeat on the other leg.

(Ardha) Supta Koṇāsana feet on two chairs

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To go to (Ardha) Supta Koṇāsana, spread your legs wide and lower them to support the toes on the seats ②.

Variation 5: Chair Support, Facing the Wall Level: Intermediate

Props: wall, bolster, blanket

Benefits: The chair helps the arms and shoulders to lift the chest and keep it open.

Here Sarvāṅgāsana is performed with the body facing the wall. The chair helps to enter the pose and to press the arms down. Following the main pose, we present a series of variations using the same setup.

Toes against the wall

To enter the pose from the chair: → Place the chair facing the wall, about 60 cm (2 feet) away from the wall. → Spread a blanket between the chair and the wall and put a bolster (to support your shoulders) on it. Allow enough space between the bolster and the wall for your head and neck to fit in. → Sit on the chair and slide down into the pose as explained in the instructions for “Chair Sarvāṅgāsana” (see page 137). → Lift your body from the chair, stretch it upward and place your toes against the wall ①.

Sālamba Sarvāṅgāsana II – facing the wall

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Then, stretch your legs vertically up to Sālamba Sarvāṅgāsana II (LOY Pl. 235) ②.

Karņapidāsana shins on wall, holding the chair

From there, use the chair and the wall to perform Karņapidāsana and Supta Koṇāsana as follow: → Bend your knees and place your shins and feet against the wall ③. Stay in the pose for a minute or so.

Supta Koṇāsana feet against the wall

Then spread your legs wide apart to Supta Koṇāsana and roll your buttocks toward the wall ④. → To exit: release your arms from under the chair and roll sideway to the right. Stay on your right side for a minute, before coming up. →

Variation 6: Chair Support, Back against the Wall Level: Intermediate

Props: wall, bolster, 2 blankets; Optional: foam block (or other support)

Sālamba Sarvāṅgāsana can be practiced with the back leaning against the

wall. It is possible, but rather difficult, to roll into the pose from the floor. The chair makes it easier to enter the pose and is used later to support the legs for Halāsana and its variations. 1. Sālamba Sarvāṅgāsana II (Back against the wall)

Benefits: Resting the back of the body on the wall is very relaxing.

Descending from the chair to Halāsana with back against the wall

To enter the pose from the chair: → Place the chair facing the wall and about 50 cm (20 inches) away from it. → Place a blanket between the chair and the wall and put a bolster on it. The bolster should touch the wall. If the bolster is very thin, increase its height by placing a triple-folded blanket under it. → Prepare a foam block next to the bolster for later use (optional).

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Kneel on the chair and place your hands on the bolster ①.

Rolling down to the bolster

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Slowly lower yourself toward the floor, controlling the movement by pressing your arms against the bolster ②. → Roll your head in and rest your shoulders on the bolster. Move your shoulders back toward the wall and then lean your back on the wall. Rest the back of your neck on the front end of the bolster ③.

Sarvāṅgāsana back of the entire body rests on the wall

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Inserting a foam block between your sacrum and the wall will help you bring the trunk to vertical alignment; be careful: it may also intensify the stretching of your neck. → Place your shins on the seat or your feet on the backrest for Ardha Halāsana ④.

Ardha Halāsana back against the wall and legs on the chair

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After several minutes, raise your legs to Nirālamba Sarvāṅgāsana I with the back of your body supported against the wall.

Nirālamba Sarvāṅgāsana II - supporting the pelvis with a foam block

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Now stretch your arms at the sides of your body to do Nirālamba Sarvāṅgāsana II ⑤ (If not done in Halāsana, you can insert a foam block between the wall and your pelvis to achieve full vertical alignment).

From there you can practice some variations. A sample is presented below: 2. Eka Pāda Sarvāṅgāsana (Back against the wall)

Eka Pāda Sarvāṅgāsana back against the wall and leg supported on the chair

3. Restorative Halāsana (Back against the wall)

Restorative Halāsana – back to the wall, knees on the seat

4. Karņapidāsana (Back against the wall)

Karņapidāsana back against the wall and the tops of the feet on the seat

Setu Bandha Sarvāṅgāsana This pose has a restorative Variation; see page 243 Setu Bandha Sarvāṅgāsana is part of the Sarvāṅgāsana cycle. A chair can be used to raise the level of the legs, by supporting the feet on the seat.

Variation 1: Dropping to Setu Bandha Sarvāṅgāsana from Sarvāṅgāsana Level: Advanced

Props: 5-6 blankets, additional sticky mat, 1 bolster; Optional: belt

Advanced practitioners can do this by arching back from Sālamba Sarvāṅgāsana I. The chair can help you learn this action gradually. Note: It is advised to do the following sequence with a helper, who will help to adjust the props as you proceed.

Benefits: The chair provides higher support for the legs, so one can drop halfway instead of dropping all the way to the floor.

Setu Bandha Sarvāṅgāsana – legs on chair

Prepare a supporting platform for Sarvāṅgāsana from blankets as explained in the section “Ardha Halāsana & Variations (feet on chair)” (see here). → Place a chair facing the ‘leg-side’ of the platform; pad its seat with another sticky mat. You may want to use a belt for your elbows; in this case prepare a looped belt next to the platform. →

Note: To determine the exact position of the chair, sit in Daṇḍāsana on the center of the platform (your back to the ‘head-side’ of the platform) and place the chair above your feet. Make sure the chair stands on the sticky mat to prevent slippage. For extra safety, you can place the chair against the wall, but this is not mandatory. →

Put a bolster lengthwise under the chair, such that it touches the ‘legside’ of the platform. → Sit on the bolster in front of the chair and enter Sālamba Sarvāṅgāsana (not shown). Lift your upper back as high as possible. → Now turn your hands such that your fingers are pointing toward your

buttocks and arch back. You can start by descending one leg at a time. Repeat several times, each time attempting to lift your upper back further. → After few times, bend your knees, and arch back to place your feet, on the chair. Note: In a mature performance of Setu Bandha Sarvāṅgāsana, the upper back remains vertical (as it is in Sarvāṅgāsana) while the sacral band becomes horizontal. →

Straighten your legs. If the chair is next to the wall, push your feet against the wall. This will increase the arching of the upper back and the opening of the chest. If possible, join your legs.

From here you can continue to some other interesting variations. A sample follows: 1. Eka Pāda Setu Bandha Sarvāṅgāsana (bottom leg on the seat)

Eka Pāda Setu Bandha Sarvāṅgāsana with chair support

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Lift one leg at a time to Eka Pāda Setu Bandha Sarvāṅgāsana (LOY Pl. 260) ①.

2. Uttāna Padma Mayūrāsana (legs on the seat)

Uttāna Padma Mayūrāsana – with chair support

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Interlock your legs to Padmāsana and arch back to rest your knees on the chair to approach Uttāna Padma Mayūrāsana. The final pose (see LOY Pl. 267) is very challenging, as it requires to descend the knees all the way to the floor. Placing a bolster across on the seat will make it easier ②.

3. Pārśva Sarvāṅgāsana (legs on the seat)

Pārśva Sarvāṅgāsana

Pārśvaika Pāda Setu Bandha Sarvāṅgāsana

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The chair can also be placed diagonally sideway in order to use the backrest or the seat as a support for Pārśva Sarvāṅgāsana ③ (LOY Pl. 254) and Pārśvaika Pāda Setu Bandha Sarvāṅgāsana ④. You will need to arrange the setup with two chairs (or ask a helper to move the chair from side to side).

Variation 2: Blocks under the Sacrum Level: Intermediate, Restorative

Props: 1-2 bocks, blanket

Benefits: Supporting the pelvis with blocks makes the pose more relaxed, so one can stay longer and concentrate on the breath. The chest is lifted and open – especially when using a taller block; this encourages deep breathing into the top of the chest, a region where the breath rarely touches.

As in the previous Variation, the legs are supported by the chair; but here the sacrum rests on blocks. This setup enables a very relaxed Setu Bandha Sarvāṅgāsana.

Supported Chatush Paḍāsana-

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Place a triple or double folded blanket in front of the chair, to support your shoulders (but not your head). Prepare two blocks nearby. → Lie with your shoulders on the blanket and your feet on the chair ①. → Press your feet on the seat and lift your pelvis and trunk to supported Chatush Paḍāsana ② (you may hold the legs of the chair, but this is not essential).

Placing the blocks

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Take the blocks and put them under your pelvis. Lift your upper back, as you arch to place your sacrum on the blocks.

Setu Bandha Sarvāṅgāsana with blocks and chair

Note: Start with standard wooden blocks (about 23 cm or 9’’) in height. For more advanced work, we recommend using taller blocks, e.g. 30 cm (12’’) in height. Taller blocks open the chest further. Alternatively, you can use two blocks, one on top of the other, as shown in the photos. Once your pelvis is supported, straighten your legs and relax ③. Adjust the position of the chair such that your calves, but not your heels, are on the seat. This allows the legs to rest better. → Breathe deeply. You can hold the legs of the chair, relax your arms sideways, or place your hands on your ribs to feel the movement of your breath. → →

Interlocking the legs in Padmāsana

Viparīta Karaṇi on the block

You can bend your legs to Baddha Koṇāsana or Padmāsana ④ or lift them to Viparīta Karaṇi ⑤. → To exit the pose: place your legs on the seat, raise your buttock, remove the blocks and rest your back on the floor. →

Adho Mukha Vŗksāṣana Independent Adho Mukha Vŗksāṣana (Handstand) is challenging for most people. Even jumping up and stretching the body while leaning against the wall is quite demanding, requiring firm shoulder girdle and strong arms. The chair can help to learn these actions gradually.

Variation 1: Jumping up from the Chair Level: Intermediate

Props: wall

Benefits: Lifting the legs on the seat, makes the body lighter and eases jumping up to the pose.

Using a chair to go up to Adho Mukha Vŗksāṣana

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Place a chair on the sticky mat at about 1 meter (3 feet) away from the wall. → Place your hands on the floor at shoulder width, next to the wall. → Lift your legs and place your feet on the seat. → Lift one leg up and stretch it up.

Lifting a leg from the chair

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Bend the other leg and use it to swing up until your heels are supported by the wall. → Stretch your legs up the wall, stretch your arms and tuck the shoulder blades in.

Lifting both legs

Caution! When coming down fold your legs in order to avoid bumping the chair.

Variation 2: Shoulders Against two Chairs Level: Intermediate

Props: additional chair, wall

Benefits: The chairs stabilize the upper arms and enable better access to the shoulder region. The support of the chairs helps to balance without the wall and to practice the Eka Pāda variation of this pose. It allows better movement in the shoulders and good opening of the chest.

Using the support to balance without the wall

Viparīta Karaṇi in Adho Mukha Vŗksāṣana

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Place two chairs with their backs against the wall. Keep a space of about 20 cm (8’’) between the chairs (for your head). Notes: • In a class situation, the total number of required chairs can be reduced to the number of students + 1 as follow: place the chairs in a row, leaving a space of about 20 cm (8’’) in between them. • If you attempt this Variation with a single chair, make sure not to hit your head against the seat (not shown).

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Kneel facing the gap between the two chairs. Place your hands under the chairs such that when placing your upper arms against the seats, your arms are vertical. → Go up to Adho Mukha Vŗksāṣana. You may use this support for learning to balance without the wall, to lower one leg to Eka Pāda Adho Mukha Vŗksāṣana (not shown) or to prepare for backbends by doing Viparīta Karaṇī on your arms.

Pīnchā Mayūrāsana Pīnchā Mayūrāsana (LOY Pl. 357) requires a great deal of movement in the shoulders. The two Variations presented below help to increase the movement in the shoulders in preparation for the final pose.

Variation 1: Elbows on the chair (Preparation) Level: Intermediate

Props: wooden block

Benefits: The block helps to extend the triceps and to create more movement in the shoulder.

Shoulder opening with elbows on the seat

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Kneel in front of the chair. Hold the block between your hands, palms facing you - to maintain your hands at shoulder width and place your elbows on the seat. → Move your sternum away from the chair and make your upper back concave. Avoid pushing your sternum toward the floor or dropping your lumbar spine.

Variation 2: Shoulders Blades on the Chair (Preparation) Level: Advanced

Optional Props: belt

Benefits: This Variation flexes the shoulders and prepares for Pīnchā Mayūrāsana, in which the angle between the lower and the upper arms should be 900.

Preparation for Pīnchā Mayūrāsana – opening the shoulders on the chair

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→ →

→ →

Lie with your upper back on the chair and insert your head and arms under the backrest. If your upper arms are long, use a blanket or two to raise the seat Bend your elbows to catch the back rung or the back legs of the chair. Your hands and elbows should be held at shoulder-width. If you cannot reach the rung, ask your teacher to help you or try to use your right hand to help the left, and vice versa (learning this action might take a few trials…). Another option is to loop a belt around the rung before entering the pose and catch it. Lift your pelvis and straighten your legs. Keep lifting your buttocks. Roll your elbows from outside in, to maintain them shoulder width apart.

Variation 3: Seat Supports the Upper Back Level: Advanced

Props: wall. Optional: belt

Benefits: The seat of the chair provides a good support for the shoulder blades and upper back. Holding the rung stabilizes the arms.

Placing the chair

→

Place the chair with its back down on the floor and its legs against the wall. → Place your forearms at shoulder width on the floor in front of the chair. Slide your hands under the seat, turn the forearms up and hold the back rung of the chair. Note: Holding the rung with your palms facing up helps to roll the outer elbows in and maintain them at shoulder-width. →

If the frame of the backrest is wider than your shoulders, your elbows may tend to slide outward; to keep them at shoulder width - tighten a

belt around your elbows.

Holding the chair

→

Now straighten your knees and walk forward until your upper back is in contact with the seat. → Jump up to the pose (or lift your legs one by one).

Pīnchā Mayūrāsana – upper back against the seat

Arching back to place the shins against the wall

→

To intensify the opening of the chest, arch back and place your shins against the wall. → To come down place your feet against the wall and push to come back to the floor (with both legs, or one leg after the other).

Variation 4: Shoulder Blades against the Seat Level: Advanced

Props: wall, block, belt; Optional: helper

Lifting the entire body vertically up can be challenging. Often the shoulder blades and the buttocks fall back, while the false ribs at the front, project excessively forward. Here the front edge of the seat supports the shoulder blades, thus helping to control the entire body

Benefits: The seat takes some of the load from the arms and shoulders, which helps to keep the shoulder blades in place and the pose vertical. Practicing this way helps to open the chest and increase movement in the shoulder region.

Supporting the upper back against the seat

→

Place the chair next to the wall, with the seat facing you. If there is a gap between the backrest and the wall, fill it with a foam block (or other padding). → To maintain your forearms parallel to each other at shoulder width, place a block between your hands and tighten a belt around your elbows. → Place your forearms on the floor under the chair. Walk forward and adjust your position such that, when the upper arms are vertical, the front edge of the seat touches your shoulder blades.

Pīnchā Mayūrāsana with chair support – heels on wall

→

Jump up to Pīnchā Mayūrāsana, supporting your heels on the wall.

Pīnchā Mayūrāsana with chair support - balancing

→

To balance on your forearms: move your heels away from the wall, one by one. Stretch your entire body up and stay in the pose.

Pīnchā Mayūrāsana with helper

→

A helper sitting on the chair can gently lift and pull your lower front ribs. The chair keeps the shoulder blades tucked in and prevents the shoulders from collapsing.

CHAPTER SEVEN

Backbends are invigorating and exciting. We can never see our back - hence it always somewhat mysterious—an unknown territory, one that can be thrilling but also frightening. By practicing backbends, we delve into this territory, face that natural fear and build our confidence. Developing our awareness and sensitivity to the back of our body helps to go deeper into meditation. Opening the chest, where the anāhata (heart) chakra resides (considered in yoga to be the seat of the soul), has far-reaching effects on our mood. It counters depression and anxiety. Bobby Clennell writes, “Anxiety and depression can weaken immunity, so it’s important not to allow depression to take hold. Back bends elevate mood. They direct the mind outward, lift the chest, and lift the spirit.” The chair can enhance tremendously the experience of backbends. It allows almost everybody to savor the benefits of advanced backbends like Ūrdhva Dhanurāsana and Viparīta Daṇḍāsana, which for some may be impossible without props. One can stay for a few minutes in these poses with deep breathing. The chair also helps to learn many actions that are required for doing a proper backbend.

BACKWARD EXTENSIONS – PŪRVA PRATANA STHITI Śalabhāsana Variation 1: Hands on the Seat Level: Beginners / Intermediate

Optional Props: additional chair

Benefits: This Variation of Śalabhāsana, in which the arms are stretched forward and the hands are supported, is especially useful for people who suffer from lower back pain. It enables a good workout for the back muscles with only moderate load on the lumbar spine. The support of the seat enables one to stay longer in the pose and to lift the upper body higher; thus, in turn, enables to gradually strengthen the back muscles and flex the spine.

Śalabhāsana – hands on rung

→

Lie down in front of the chair. Extend your front thighs back. Lift slightly your abdomen and move it forward. This creates length at the front of the pelvis. → Move your sacrum deep in and press your pubis to the floor. → Start by placing your hands on the rung of the chair ①; keeping your hip bones down, press your hands and lift your chest while arching your upper back. → Lift your chin and look forward and slightly up.

Śalabhāsana – hands on the seat

→

Then move your hands on the seat and repeat ②.

Salabasana – feet and hands on seats

→

When you get accustomed to this pose, you may use another chair to support your feet ③.

Ūrdhva Mukha Śvānāsana In this pose, we use the arms for lifting and opening the chest. For many people the arms feel too short for this action. This is where the chair comes handy.

Variation 1: Hands on an Upright Chair Level: Intermediate / Advanced

Benefits: Elevating the hands helps to open the chest. There is more freedom to arch back and to lift the chest and spine. This reduces the load on the lower back. Compared with the classic pose, the load on the arms is decreased, making it easier to lift the chest and concentrate on the leg action. People suffering from wrist pain when the hands are on the floor will benefit from this Variation.

Following are a few ways to use the chair, standing or inverted, to elevate the hands. You may start from the highest support – holding the backrest - and gradually decrease the support, until finally attempt doing the pose in the classic way, with your hands on the floor. Basic actions in the pose: • Keep your legs extended and the backs of the knees opened. • Stretch your feet backward and press the tops of your feet on the floor. • Using the elevation of the hands slide forward, move your chest forward in between your upper arms, and at the same time, roll your shoulders down and back. • Extend your buttocks away from your lumber and tighten your midbuttocks in.

• Push your hands against the support and extend your arms. Roll your biceps from inside out. • Descend your trapezium and shoulder blades and lift your sternum. • Extend your entire spine, including the cervical spine upward. Lift your chin and look up. We now show several options of using the chair to elevate the hands. 1. Holding the Backrest

Ūrdhva Mukha Śvānāsana – holding the backrest -

→ →

Place the chair in front of you with the backrest facing you. Hold the backrest and move your pelvis forward until your front groins touch the backrest. → Now, lift your chest and arch back. Move your tailbone in. Extend your spine and neck up and look up. Roll your shoulders back and down. Tighten your knees to keep your legs extended. 2. Hands on the Seat

Ūrdhva Mukha Śvānāsana – hands on the seat -

→

Place the chair in front of you with its seat facing you. Place your hands on the seat. Move your pelvis forward until your front groins touch the seat. Arch back. → Continue following the basic actions as described above. → To help rolling your shoulders back, you may turn your hands out. → Move your chest forward in between your arms.

Using a plank to broaden the arms -

→

If the seat is narrower than your chest, place a wooden plank on the seat and place your hands on its ends. (Put a piece of sticky mat under the plank to prevent sliding).

Another interesting way to do the pose with hands on the seat is to have the backrest behind.

Benefit: Arching back and touching the backrest with the floating ribs provides support for the lower back and helps to move the kidneys deeper.

Ūrdhva Mukha Śvānāsana – hands on the seat, backrest behind

→

Kneel on the floor behind the chair and insert your upper body under the backrest. → Place your hands on the seat, close to the backrest and press them down firmly to lift your chest and arch back.

Variation 2: Hands on Inverted Chair Level: Intermediate

Optional Props: additional mat or blanket

Benefit: The inverted chair provides several points of support, so one can start with the hands higher, and gradually descend closer to the floor.

Note: If needed, use sticky mat or blankets to pad the supporting points.

We show here three ways to use the inverted chair:

Ūrdhva Mukha Śvānāsana hands on the edges of the rear legs of the chair

→

Place the chair upside-down with its front on the floor and stand on the legs-side of the chair. → Place your hands on the edges of the rear legs of the chair and go into the pose ①.

Ūrdhva Mukha Śvānāsana hands on the rear rung of the chair

→

Next place your hands on the rear rung and do the pose ②.

Ūrdhva Mukha Śvānāsana holding the front legs of the chair

→

Finally, hold the front legs of the chair, close to the seat ③. Note: Don’t use the far end of the front legs, as this may tilt the chair.

Dhanurāsana The final pose is done when lying in prone position and arching back to form a bow shape, with the arms being the string of the bow (see LOY Pl. 63). The legs do the job of pulling the arms and shoulders back, which curves and lifts the chest. The chair can ease this effortful action.

Variation 1: Pelvis against the Seat Level: Intermediate

Props: bolster

Benefits The chair supports the upper body, thus reducing the effort of the legs. One can experience the movement of the shoulders and the arching of the body with less effort. Once felt, one knows better how to focus the action when doing the pose on the floor.

Dhanurāsana resting the pelvis and belly on a bolster

→

Place the bolster against the edge of the seat. Kneel in front of the bolster and lean forward until your body rests on the bolster. → Experiment to find where to position your body for stability and comfort. → Bend your legs, catch your tarsal bones close to your ankles and move your shins back to curve your body into a bow shape.

Dhanurāsana – knees on the bolster and pelvis on the seat

→

Another way is to support the knees on a bolster and use the seat to support the pelvis.

Yoga Kurutna Variation 1: Rope-I with Chair Support Level: Intermediate

Props: wall ropes, bolster

Rope-I is an excellent way to increase the movement in the shoulders, hence it is a very basic preparation for backbends. Most Iyengar Yoga centers are equipped with wall ropes, which are used in many interesting ways. Here we focus on the use of the chair in conjunction with the rope.

Benefits

The chair takes some load off the shoulders; one can stay longer in the pose and work on the movement of the shoulders and the lifting and opening of the chest. Resting the pelvis on the bolster helps to extend the lower back.

Entering Rope-I

→

Place a chair at about 2m (6 feet) away from the wall where ropes are installed. → Fold your sticky mat and place it on the seat. Put a bolster on it, leaning on the backrest. → Hold the knots of two ropes, such that your palms are facing each other. Bend forward, and with a circular movement, lift your chest, move your pelvis forward and arch beck.

Rope-I with chair support

→

Move your tailbone in and lift your belly from the pubic bone. Rest the front of your thighs or your knees against bolster. Note: adjust the position of the chair if necessary.

Using the bolster lengthwise on the chair

→

Lift your sternum and look up. Keep your shoulder blades tucked in; release your shoulders allowing them to roll back. → You can also place the bolster lengthwise such that it supports also your belly.

Paryaṅkāsana Paryaṅkāsana (LOY Pl. 97) is part of the Vīrāsana cycle. It is an interesting combination of a reclining pose with a backbend.

Variation 1: Back on the Rung of an Inverted Chair Level: Intermediate

Props: blanket; Optional: wall, belt, additional mat (or piece)

Benefits Supporting both the buttocks and the chest reduces the effort of lifting and opening the chest; One can stay longer in the pose and breathe deeply. Elevating the buttocks to the back rung reduces the load on the knees, thus enabling people who suffer from knee pain or short quads to do the pose.

Sitting in Vīrāsana on the front rung

→ →

Place the inverted chair on the mat and pad the rear rung with a blanket. Kneel in between the legs of the chair and sit in Vīrāsana on the front rung. Notes: • If the chair has no front rung, tighten a belt to replace it. • The top side of your feet will rest on the back of the seat. If needed, pad them with a sticky mat/piece.

Paryaṅkāsana on inverted chair - arms over the head

→

Hold the legs of the chair and while pressing your feet against the seat, recline backward and lay your back on the (padded) rear rung. → Keeping the opening of the chest, release your pelvis down and rest your buttocks on the front rung. → Interlock your arms over your head. If performed near the wall, you can stretch your arms and push your hands against the wall.

Paryaṅkāsana on inverted chair – holding the backrest

→ →

To arch further, hold the backrest of the chair. To reduce the effort, you can hold the legs of the chair on both sides of your body (not shown).

Pūrvottānāsana This pose has a restorative Variation in Chapter 11 The challenge of the actual pose (LOY, Pl. 171) is to lift both the pelvis and the chest. The chair can help you learn these actions.

Variation 1: Back on the Seat Level: Intermediate

Benefits:

Optional Props: 2 blocks

The chair support reduces the effort required for staying in the independent pose, so one can work on the other aspects of the pose, such as increasing the movement of the shoulders, opening the chest and stretching the legs.

Pūrvottānāsana supported by the seat

→

Sit on the chair, facing its backrest and insert your legs under the backrest. → Lie down and extend your arms down, until your hands are pressing against the floor. → Straighten your legs, join them and roll the front of your thighs in. Note: if your hands do not reach the floor, use blocks (not shown)

Variation 2: Hands on the Seat Level: Intermediate

Benefits: Supporting the hands on the height of the seat reduces the effort required to perform the pose; thus, enabling one to increase the movement of the shoulders.

Pūrvottānāsana - hands on the seat

→

Sit on the front of the seat and place your hands on the rear part of the seat. → Straighten your legs one by one and press your feet on the floor. → Lift your pelvis from the chair. → Maintaining the lift of your trunk, extend your neck and roll your head back.

Pūrvottānāsana - hands on the seat of an inverted chair

→

You may also use the seat of an inverted chair for the same purpose. Place your hands on the seat, or hold the rear rung (not shown).

Chatush Paḍāsana Variation 1: Curving the Neck over the edge of the Seat Level: Beginners / Intermediat

Props: additional chair, rolled blanket or mat

Benefits: Extending the back of the neck while curving it releases tension from the neck and helps to recover from neck pain. This effect is increased when one lifts to Chatush Paḍāsana.

Curving the neck back when it is extended and supported, softens the muscles of the neck and creates space in the cervical spine. This reduces tension accumulated in the neck and shoulders which, over time, relieves neck pain. This Variation is usually done when lying on a stage, with the head and neck beyond the edge of the stage. However, if such stage is not available, 2 or 3 chairs in a row can be used instead.

Curving the neck with the support of a roll

→ → →

→ →

Place two chairs in a row and roll a blanket or mat to form a roll of about 4-5 cm (1-2 inches) in diameter. Place the roll next to the chairs. Lie on the chairs, such that your chest is on the first and your pelvis on the second. Rest your feet on the floor. Take the roll and place it behind your neck. Slide slightly to your head side, such that the head and neck are curving beyond the edge of the first chair. Adjust the pose such that the back of your neck rests comfortably on the roll. Stay in the pose for 5-10 minutes.

Chatush Paḍāsana on two chairs

To release the neck further and to increase its curvature, proceed to Chatush Paḍāsana: → Bend your legs and place your feet on the seat of the second chair. → Catch your ankles or the legs of the chair and lift your pelvis to Chatush Paḍāsana. Arch your back. Open and lift your chest. Note: If your hands do not reach the ankles, place a belt in front the ankles and pull it.

Uṣṭrāsana Uṣṭrāsana (LOY Pl. 41) can serve as a transition from the basic backbends to the more advanced ones. We show here several ways to support the pose and to study the actions required for the advanced backbends.

Variation 1: Preparing for Uṣṭrāsana Level: Beginners / Intermediate Benefits: Holding the seat behind the back helps to open the chest and increase the motion and flexibility of the shoulders. Lifting the body up with movement teaches to press the shins and feet down to lift into the pose.

Holding the rear edge of the seat

Sit in Vajrāsana in front of the chair and hold the rear edge of the seat. Lift your chest, move the sides of the chest forward, lift your sternum and chin and roll your shoulders back. → Stay in this position for a few minutes. → →

Lifting while holding the seat (to prepare for Uṣṭrāsana)

→

Then, holding the seat, press your shins down and lift up. Move your tailbone in and your pelvis forward. Arch your back. → Repeat this movement a few times.

Variation 2: Hands on an Inverted Chair Level: Intermediate

Props: blanket

Benefits: The chair provides a firm and wide support for the hands (much firmer than blocks). The slanted support allows better activation of the back muscles and further opening of the chest. Also, one can adjust the height of the support according one’s needs by moving slightly back or forth.

One of the challenges of Uṣṭrāsana is to push the hands against the feet in order to support and lift the chest, while maintaining the thighs vertical. If the palms do not rest firmly on the feet, then the arms action is compromised, and the pose tends to collapse backward. Providing a higher support for the palms helps to learn this action. Two options to use an inverted chair are shown here.

Using the legs of an inverted chair for Uṣṭrāsana

Using the front legs of the chair: → Place the inverted chair on your mat and kneel in front of its legs. → Arch back and catch the front legs of the chair. Hold the legs of the chair but do not lean on them, since this may tilt the chair. Use the support to roll your shoulders further back and to lift your chest. → You can also place your toes on the bottom of the seat (not shown). Press the top of your feet down, and observe that you press the nails of all 10 toes, including the little ones.

Supporting the hands on an inverted chair in Uṣṭrāsana

Using the inverted seat: → Kneel in front of the backrest of the inverted chair. → Step back until your shins and feet are inside the frame of the backrest. If your shins are long, insert your feet under the front of the seat. → Press your shins down and arch into the pose. → Place your hands on the slanted seat and push to lift and open your chest.

Variation 3: Supporting the Chest on the Backrest Level: Intermediate / Advanced

Optional Props: wall

Benefits: Supporting the dorsal spine keeps the chest lifted and open.

Uṣṭrāsana back supported by the backrest

→

Place the chair on your mat and kneel with your back facing the backrest. → Arch back and rest your mid-back on the backrest. The backrest should support your back just below your shoulder blades. You can tilt the chair to adjust the height of the backrest according to your needs.

Variation 4: Using a Folded Chair for Support Level: Intermediate / Advanced

Props: wall

Benefits: Supporting the sacrum helps to move it in and thus allows for arching back with no load on the lumbar spine. Supporting the dorsal spine keeps the chest lifted and open. The placement of the folded chair against the wall keeps it stable and creates an excellent fulcrum for the back-bending action.

Placing the folded chair against the sacrum

→

Fold the chair and place its legs against the wall. The seat of the chair should face down. → Kneel with your back to the wall in front of the chair. Place the backrest against your pelvis, such that it supports your sacral band.

Uṣṭrāsana with folded chair supporting the pelvis

Uṣṭrāsana – hands pushing the wall

→ →

Arch back and insert your arms between the backrest and the seat. If possible, support your palms on your calves or on your feet; otherwise stretch your arms over your head and push your hands against the wall.

Uṣṭrāsana with folded chair supporting the chest

→

Then come up and lift the chair slightly to support your dorsal spine. Arch back again into the pose.

Variation 5: Pubis against the Seat Level: Intermediate Benefits: The contact with the chair teaches to keep the movement of the tailbone in and the thighs vertical; this activates the legs and the pelvis. Holding the chair helps to move the shoulder blades in and to lift and open the chest.

Kneeling in front of the chair and holding the backrest

→

Kneel in front of the chair and pull it until the edge of the seat touches the front of your pelvis. → Start by holding the backrest and pull the chair toward you. At the same time, move your tailbone in and push your pubic bone against the chair ①.

Holding the seat and arching to Uṣṭrāsana

→

Lift your chest and as you start to arch back, slide your hands to hold the seat ②.

Uṣṭrāsana – pubis pressing against the seat

→

Finally, maintaining the contact of the pubis with the chair, move your hands to your feet ③.

Variation 6: Supporting the Neck on the Backrest Level: Intermediate / Advanced

Props: blankets; Optional: wall

Benefits: The backrest takes the load off the head and reduces the effort of the neck muscles.

For some people, curving the head back in Uṣṭrāsana causes pain in the neck. Using the support of the chair, they can stay in the pose without stress.

Uṣṭrāsana- neck supported by the backrest

→

Place a folded blanket on the backrest and kneel with your back facing the backrest. Note: Adjust the height of the chair according to your height. If the backrest is too high for you, kneel on folded blankets; if it is too low, pad the backrest with a blanket or two.

→ →

Arch back to the pose and adjust the back of your neck on the backrest. Maintain the length of your neck. Lift your chest and breathe deeply. Note: If your neck still feels compressed and sore, elevate its support by additional blankets.

You may do the pose with your front against the wall and maintain the contact of your pubic bone with the wall (not shown).

Variation 7: Supporting the Back on the Seat with Bolsters Level: Intermediate / Advanced

Props: 2-3 bolsters, blankets; Optional: wall

Benefits: The support lifts the chest and opens it; this enable deeper breathing. At the same time the back rests on the bolsters, so one can stay longer in the pose with much less effort.

This Variation, although supported, is a strong back-bending action. You need to adjust the chair to your own height and flexibility. However, the support makes the pose more restorative. Once you manage to do it, and settle in the pose, you can stay longer and enjoy the strong opening of the chest and the penetration of the breath deep into the chest cavity.

Supported Uṣṭrāsana

Uṣṭrāsana - using a bolster for head support

→

Place two bolsters on the seat. Kneel with your back to the seat and slide your shins and feet beneath it. → Press your shins down, arch backwards and rest your back on the bolsters. If you are tall, your head will be supported by the backrest ①; otherwise, use a rolled blanket or another bolster to support the back of your neck②. → Hold the backrest.

Uṣṭrāsana – resting on the support and stretching the arms to the wall

→

You can also extend your arms over your head and push your hands against the wall ③.

Ūrdhva Dhanurāsana Ūrdhva Dhanurāsana (LOY, Pl. 482) is a quintessential backbend. The chair can be used in a variety of ways to lift the body into the pose, and to stay in it more comfortably. The following Variations serve to: • Prepare for the pose and help to enter it

• Support the pose for a longer stay • Alter the geometry of the pose, to achieve different effects.

Variation 1: Back Resting on the Seat Level: Beginners / Restorative

Props: bolster, extra sticky mat (or piece); Optional: another chair

Benefits: The high and long support of the back enables most people to stay in a back arch, to open the chest and breathe deeply. This is a good warm up for the actual pose. People who are not ready to do the independent pose will find this Variation a refreshing substitute. Stretching the arms over the head to the wall creates movement in the shoulders.

Lying on the chair and arching back is relaxing and, at the same time, invigorating. Many Variations shown in this book can be done on any chair; to demonstrate this, we used here a regular chair (with no armrests).

Restorative Ūrdhva Dhanurāsana

→

Place the chair with its side facing the wall, about 75 cm (30 inches) from the wall. Put a bolster widthwise on the seat (parallel to the backrest). → Lie on the bolster with your head toward the wall. The bolster should support your back and buttocks. → Keep your knees bent and stretch your arms over your head to touch the wall with your palms or fingertips.

Using two chairs

→

Once you get accustomed to the back arch, straighten your legs one by one, extend them, and push against the floor with your heels. → In case you need a wider support for your back, use two chairs. Position the chairs one against the other and place two or three bolsters across on the seats.

Variation 2: Using the Chair to Lift (hands against the backrest) Level: Intermediate

Props: bolster

Benefits: The high support for the hands eases the lift into the pose.

We asked the photographer (a beginner in yoga) to enter the pose in this way, and he lifted himself without difficulty.

Preparing to lift to Ūrdhva Dhanurāsana using a chair

→

Place the chair with its back against the wall. Place a bolster in front of the chair. → Sit on the bolster then lean back on the front edge of the seat and hold the backrest ①.

Placing the head on the seat

→

Now, lift further and place the top of the head on the seat ②.

Pushing up to the pose

→

Then, push your feet down and your hands against the frame of the chair, to lift to the pose. Straighten your arms and arch your back ③. → To come down, bend your arms and knees and lower yourself down to the chair. Then, sit on the bolster in front of the chair (not shown).

Variation 3: Using an Inverted Chair to Lift (hands pushing the wall) Level: Intermediate

Props: bolster, block

Here is another way of rising into Ūrdhva Dhanurāsana, using an inverted chair. → Place a bolster lengthwise on the rungs of the inverted chair. → Sit on a block and lay your back on the bolster. → Lift up to the pose as shown in the following photos:

Using an inverted chair to lift to Ūrdhva Dhanurāsana

Placing the hands against the wall

Pushing up

Variation 4: Lifting from the Chair Level: Intermediate / Advanced

Optional Props: another sticky mat, wall, 2 wooden blocks

Benefits: Lying on the chair helps to lift to the pose. Touching the backrest with the pubic bone gives a correct direction to the pose; it teaches to extend the lower back and to have a balanced pose, in which, from the navel region, there are two even arch shapes – one to the hands and the other to the feet.

Most people, who find it difficult to lift the body from the floor, can often do it from the chair.

Lifting from the chair to Ūrdhva Dhanurāsana

→

Place the chair on your mat and pad it with a folded sticky mat (or

piece) on the seat. → Insert your legs through the backrest and lay your back on the chair. → Move your feet and hands close to the chair and press them down to lift yourself into Ūrdhva Dhanurāsana. Straighten your elbows ①. → Extend your lower back and lift your pelvis, until your pubic bone touches the top of the backrest.

Preparing to lift to Ūrdhva Dhanurāsana with hands on blocks

If lifting to the pose is difficult and your hands are not stable, you can support them on two blocks against the wall: → Position the chair with its front facing the wall at an appropriate distance. Place two wooden blocks slanted against the wall. → Lie on the chair and place your hands on the slanted blocks ②.

Lifting to Ūrdhva Dhanurāsana

→

Then push the blocks and lift your body to the pose. Straighten your elbows ③.

Variation 5: Back on the Backrest; Hands against the Wall Level: Intermediate / Advanced

Props: extra sticky mat (or piece); Optional: wall

Benefits: Leaning on the backrest, one is able to stay longer in the pose with less effort. It enables one to work on the flexibility of the upper back and shoulders, which is required for deeper arching of the upper body.

This is yet another easy way to work on this pose and stay in it longer.

Sitting on the chair for Ūrdhva Dhanurāsana with back on the backrest

→

Place the chair with its back facing the wall at about 1 meter (3 feet) from the wall. Pad the backrest and sit on the chair. → Place your heels on the front legs of the chair. This will prevent the chair from tilting ①.

Lifting into the pose

→

Lift yourself up from the chair while arching backwards ②.

Stretching and arching back

→

Place your mid-back on the top of the backrest. Stretch your arms over your head and reach to the wall ③. Note: The wall is optional, but it helps to activate the arms and to open the chest.

Moving down the wall

→

Then arch further and move your hands down the wall, one after the other. → After some practice, try to place the chair closer to the wall in order to arch further ④.

Using a belt to support the head

If your neck is sensitive, you may experience discomfort when rolling your head back. In this case, loop a belt on your upper arms, and rest your head on it. →

You can also use another chair and hold it instead of pushing against the wall.

Holding a second chair

→

Another option is to place a bolster on the backrest.

Using a bolster on the backrest

Variation 6: Sacrum on the Backrest Level: Advanced

Props: wall, sticky mat (or piece); Optional: Bolster

Benefits: The backrest supports the pelvis and keeps the sacrum in. This elongates the lower back and allows to bend further. The support for the sacral band and the head makes the pose more relaxed, so one can stay longer in the pose. Holding the legs of the chair increases the movement of the shoulders.

Arching over the backrest

→

Place the chair with its back facing the wall, at about 50-80 cm (2-3 feet) from the wall. Pad the backrest with a folded sticky. → Stand in between the chair and the wall, facing the wall.

→

Place your sacral band on the backrest and use this support to extend your lumbar and sacro-lumbar regions. You may stand on blocks, or just allow your legs to lift, keeping your shins in contact with the wall for stability. → Hold the backrest and arch back over it.

Ūrdhva Dhanurāsana with sacral band on the backrest

→

Arch to place your head on the seat. If needed, place a bolster on the seat and rest your head on it (not shown). → Extend your arms over your head, and if possible, catch the front legs of the chair. → Roll your knees and your elbows from outside in to maintain the two sides of your body parallel.

Legs lifted and shins pressing against the wall

→

Press your shins against the wall.

Variation 7: Holding the Legs of the Chair Level: Intermediate / Advanced

Props: wall, belt; Optional: Bolster

Benefits: Holding the legs of the chair helps to lift to the pose, to rotate the elbows in, and to keep them shoulder-width apart. You can catch the legs of the chair at several heights, according to your needs. Placing the head on the seat gives some time to relax after lifting to the pose. It also elongates the posterior spine and supports the lifting and opening of the chest. People suffering from wrist pain when doing the pose with hands on the floor, can often practice the pose in this way without

difficulty.

In this Variation, the hands are grasping the frame of the chair’s legs, instead of being flat on the floor. This facilitates the action of the arms.

Preparing to lift to Ūrdhva Dhanurāsana by catching the legs of the chair

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Tighten a belt around the rear rung and the backrest (to prevent the chair from folding, see here). → Place the chair with its back against the wall. If there is a gap between the backrest and the wall, place a foam block, or any other padding, to fill that gap. → Lie on your back in front of the chair. Bend your legs and place your heels close to your buttocks. Place your feet at hip-width and parallel to each other. Note: if your shoulders are still rigid, lie slightly away from the chair; this helps to push into to the pose; otherwise, lie with your head in between the front legs of the chair.

→

Hold the legs of the chair. Experiment to find the right gripping points for you. Note: In the first few attempts, you may hold higher, and gradually, hold the legs of the chair closer to the floor.

Lifting to support the head on the seat

→

Push to lift up and place the crown of your head on the floor. Tuck in your shoulder blades and arch your upper back. → Holding firmly the legs of the chair, push further and rise into the pose. Place your head on the seat and wait there until your breath becomes smoother. Soften your abdomen and relax in the pose. Note: If you find it difficult to rise from the floor, lay a bolster under your back before starting (not shown). →

Turn your upper arms from outside in (triceps muscles rolling toward your face) and bring your forearms to touch the sides of the seat.

Straightening the arms to the pose

→

When you ready, straighten your arms and allow your head to hang freely.

Catching the chair lower and arching further

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Now, without bending your elbows, walk slightly in (towards your hands) and lift your chest further. → Then move your hands to catch the chair lower. Try to put your palms on the bottom portion of the legs of the chair. → When coming down, move your head in between the legs of the chair and extend your lower back. Lie on your back for a while before continuing.

Variation 8: Holding a Folded Chair Level: Intermediate / Advanced

Benefits: Same as in the previous Variation.

Props: wall, another sticky mat / piece

Placing a folded chair on the wall and verifying its stability

→

Place a folded chair diagonally on the wall, such that its backrest leans on the wall and its legs are on a sticky mat. Place another folded sticky (or a piece) between the wall and the backrest. → Lean on the chair, to verify that it is stable.

Ūrdhva Dhanurāsana holding the legs of a folded chair

→

Lie on your back in front of the chair. Hold the legs of the chair and come up to the pose.

Variation 9: Elevating the Feet Level: Intermediate / Advanced

Props: extra sticky mat (or piece)

Benefits: Supporting the feet higher than the floor helps to straighten the arms

and open the chest. The pelvis (pubic bone) is horizontal, so there is no compression in the lower back and the abdomen can remain soft and relaxed. Women who practice Ūrdhva Dhanurāsana regularly can practice this Variation safely during (normal) pregnancy, or even after a cesarean delivery (only after recovering from the operation, of course). However, they should not push up to the pose on their own, but have someone to help them.

This Variation changes the structure of the original Ūrdhva Dhanurāsana by elevating the feet. Entering the pose when the feet are raised on the seat is quite straining for the arms; however, compared with the classic pose, once you are up, it is easier to keep the elbows straight, to move the shoulder blades in, and to open the chest. Here we show the option of supporting the feet on the seat of an upright chair. A similar variation can be done on an inverted chair (see photo ① on here).

Pushing up to Ūrdhva Dhanurāsana with feet on the seat – first stage

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Place the chair next to the wall, with its back facing the wall. Place a sticky mat on the seat. → Lie on the floor, your legs close to the chair, and place your feet on the seat. → Push yourself up and place the crown of your head on the floor. Note: If lifting from the floor is too strenuous, place a bolster lengthwise, under your back, before you start (not shown). If this is still too difficult, ask a partner to help you enter and exit the pose. Once you lift, it is not too difficult to maintain the pose.

Straightening the arms

→ →

Inhale, then exhale and push further to straighten your arms. If you are stable, you can lift one leg and approach Eka Pāda Ūrdhva Dhanurāsana (LOY, Pl. 501).

Lifting one leg

Dwi Pāda Viparīta Daṇḍāsana Dwi Pāda Viparīta Daṇḍāsana is an advanced back arch (LOY, Pl. 516); however, with the chair, almost everybody can stay in the pose and enjoy its great benefits. Here are some of the many ways in which we can use a chair to benefit from this pose. Staying in the pose, one realizes why B.K.S. Iyengar wrote the following in Light on Yoga: “This exhilarating pose keeps the spine sound and healthy while the chest expands fully… The pose has a very soothing effect on the mind, so that the emotionally disturbed find it a great boon”. Iyengar himself, even at old age, often stayed in this pose for long time and said that it keeps his mind fresh.

Variation 1: Resting on the Seat, Legs through the Backrest

Level: Intermediate / Advanced

Props: belt, extra sticky mat (or piece), block, wall; Optional: blankets

Benefits: The support of the chair allows most people to do this pose and stay in it longer. This gently stimulates the heart and improves blood circulation.

This Variation is a very common way to use the chair for Viparīta Daṇḍāsana, and it is often termed: Chair Viparīta Daṇḍāsana. In some of Prashant Iyengar’s classes in Pune, it is practiced for over an hour. Note: Your pelvis needs to fit in between the seat and the backrest; for this reason, the backrest of the yoga chairs comes with a hollow frame. If you do not have such a chair, you may create one from a standard commercial folding chair: simply remove the solid back plate that normally comes with such chairs. If this is not possible, do not worry: We will also show how to do the pose with a regular, solid-backrest chair. 1. Doing the pose on a yoga chair

Preparing for Chair Viparīta Daṇḍāsana

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Place the chair directly on the floor (no sticky mat) with its backrest toward the wall. Estimate the required distance, such that when staying in the pose, your feet will be in firm contact with the wall. → Pad the seat with a folded sticky mat, and possibly with a folded blanket for cushioning. Prepare a block next to the wall. Note: If the chair does not slide easily on the floor, place it on a folded blanket. This will enable you to fine tune the chair’s position after entering the pose. →

Pass your legs through the backrest and sit on the chair facing the wall. Tighten a belt around your upper thighs. → Holding the backrest, lift and open your chest. Then lie back on the seat and align your shoulder blades with the front edge of the seat ①. → Keep lifting and opening your chest by activating your shoulder blades.

Chair Viparīta Daṇḍāsana - using a block to support the heels

→

Stay in this position for a while pushing your forearms against the backrest to extend your spine. → Then slide further down towards your head, until your shoulder blades slide over the front edge of the seat so that only their sharp bottom corners are supported by the seat. → Insert your arms in between the front legs of the chair and grip the back rung (palms facing up) or the back legs of the chair ②. → Straighten your legs and place the backs of your heels on the block. Note: If needed, fine-tune the position of the chair. When you straighten your legs, you want the chair to slide slightly away from the wall, such that your feet remain in firm contact with the wall. This activates the legs. →

Push your feet against the wall and move the front of your thighs down towards the floor.

Holding the elbows

→

After staying in the pose for several minutes, move your arms out and interlock the elbows over your head. Extend your elbows away and lower them towards the floor ③.

Stretching the arms

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Then stretch your arms over your head, and place your hands on the floor ④.

Bending the elbows over the legs of the chair

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Gradually, you can slide out of the chair (towards your head) and work on different latitudes of your back. The feet will be drawn away from the wall. → If possible, insert your arms in between the front legs of the chair, bend your elbows around them ⑤.

Interlocking the fingers like Śīrṣāsana

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You can then slide further down, until your head reaches the floor (or a folded blanket placed on it) and interlock your fingers as in Śīrṣāsana ⑥ (and as in independent Viparīta Daṇḍāsana).

Catching the front legs of the chair

→

From there you may move your hands closer to the chair and catch its legs ⑦.

2. Using a Regular Chair

Viparīta Daṇḍāsana on a regular chair

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You can do the pose on regular chairs (with no armrests) with a wide and flat seat by placing it sideways.

Viparīta Daṇḍāsana on a regular chair with bolster

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You can also place a bolster on the seat and use the wall as a support for your hands.

The following options enhance some specific effects of Chair Viparīta Daṇḍāsana. 1. Lifting the Pelvis with a Belt

Benefits: Using the belt to lift the pelvis alleviates lower back aches which some people experience in this pose. It is a nice warm up, especially when back bends were not practiced for a while for some reason (e.g. after delivery or illness).

Looping a belt around the pelvis and the backrest

A belt can be used to lift the pelvis higher: → Place an un-buckled belt parallel to the front of seat. → Sit on the chair and wrap the belt around your sacral band.

Viparīta Daṇḍāsana with the pelvis elevated by the belt

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Loop the belt on the backrest. Press your feet on the floor to lift your pelvis and tighten the belt. Note: if your feet do not easily reach the floor, place blocks under them.

→

Then lie on the chair and arch back over the edge of the seat.

2. Using a rolled mat Using a rolled sticky mat can alleviate some of the difficulties in doing the pose and increase some of its effects. We show three alternatives below. Supporting the Sacral-Coccyx. Benefits:

This option can alleviate pressure on the lower back. A helper can gently pull the rolled mat towards the legs in order to extend the sacral area further.

Using a rolled mat under the tailbone

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Place a rolled sticky mat lengthwise on the seat to support your tailbone and lower spine.

Supporting the Chest Benefits: The rolled mat lifts and opens the chest.

Rolled mat under the chest

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Place the rolled mat across the front part of the seat to support your lower-chest area, just below the shoulder blades.

Supporting the Lumbar/Pelvis Benefits: The support allows the lumbar to rest and relax.

Using widthwise rolled mat

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Place the rolled mat across the rear part of the seat to support your pelvis or lumbar.

3. Placing weight on the thighs While staying in the pose, you need to move your front thighs down (towards the floor), make them heavy, and elongate the back of your legs against the wall. To increase these actions, you may ask somebody to place weights on your thighs (be sure to put them on a sticky mat to avoid slippage); or ask a helper to stand on your thighs. This is very pleasant since the extra weight on the thighs opens the chest further (when teaching this pose in a class, I often find myself stepping from the thighs of one student to another…).

Placing weight on the thighs

Looping a belt on the thighs

Another option is to use a belt to fix the thighs in place: → After sitting on the chair facing the backrest, loop a belt around the rear rung and your thighs.

Viparīta Daṇḍāsana – anchoring the thighs with a belt from the rear rung

→

Tighten the belt and go into the pose.

Variation 2: Continuing from Chair Viparīta Daṇḍāsana Level: Advanced

Props: belt, extra sticky mat (or piece); Optional: block, blankets

In this Variation we show several ways of continuing the practice from Viparīta Daṇḍāsana on the chair. Note: If you plan to proceed as suggested, prepare a bolster and be sure to pad the rear rung with a sticky before starting the practice of Viparīta Daṇḍāsana

1. Proceed toward Chakra Bandhāsana (LOY, Pl. 524)

Sliding toward Chakra Bandhāsana

→ →

Slide slightly further out of the chair. Bend your elbows and grip the front legs of the chair. If you find it hard to reach the chair’s legs, loop a belt around them and hold it (not shown).

2. Proceed toward Kapotāsana (LOY, Pl. 512)

Bending the legs on the rear rung to prepare for Kapotāsana

→ →

Place some padding on the rear rung. Bend your knees and place the front of your ankles or shins on the rear rung. → Interlock your arms above your head; or insert your arms in between the front legs of the chair and grip your ankles (not shown). → If needed, support your elbows and/or head on bolsters or other support.

Placing the tops of the feet on the front rung

Placing the tops of the feet on the front rung

→

If possible, bend your knees further and place your metatarsals (the tops of your feet) on the front rung.

3. Proceed to Ūrdhva Dhanurāsana (LOY, Pl. 482) (see also Variation 4 on here)

Lifting the chair with the pubic bone

From Viparīta Daṇḍāsana, bend your legs and place your feet on the floor, close to the back legs of the chair. → Place your hands on the floor, as close as possible to the front legs of the chair. → Lift your trunk up from the seat and move your pubic area toward the backrest. If possible, lift the chair with your pubic bone. →

Variation 3: Viparīta Daṇḍāsana on a Tilted Chair Level: Intermediate / Advanced

Props: additional sticky mat (or piece); Optional: 2 wooden blocks or a bolster, wall

In Dwi Pāda Viparīta Daṇḍāsana (see LOY Pl. 516) the pubic bone and the front groins become the highest part of the pose. For some students, doing the pose with the pelvis lying on the flat, horizontal seat of the chair (as shown in the previous Variation) leads to pain in the lower back. Supporting the back on a tilted seat eliminates this problem. The support provided by the tilted chair resembles the ‘Viparīta Daṇḍāsana bench’ – a special wooden prop (sometimes called ‘back-bender’), which had been designed especially for this pose and exists in many Iyengar Yoga studios. In order to use the chair in this way, one must insert the upper part of the body, not the legs, through the backrest. This method has other advantages: • You can easily lift one leg at a time to Eka Pāda Viparīta Daṇḍāsana (see photo ② on here). • You can connect Viparīta Daṇḍāsana to a chair-supported sequence of backbends (see Sequence 7 on here).

Benefits Tilting the chair supports and lifts the tailbone and elongates the lower back and abdomen. This is very pleasant and healthy. The shape of the back is closer to the independent pose compared with the previous Variation.

Cautions! • Although proven safe and enjoyable for hundreds of students, please try this Variation first with a helper. • Make sure you insert your arms and head under the backrest, not your legs. This is important, since the chair may fold if you insert your legs under!

Inserting the head and arms under the backrest for tilting the chair

→ → →

Pad the seat with a folded sticky mat. Lie on your back on the seat with your head close to the backrest. Insert your arms and head under the backrest. Keep sliding backward, until the tops of your buttocks rest on the front edge of the seat. → Make sure your sacrum is held firmly by the front edge of the seat ①. To tilt the chair, hold the backrest and push your feet against the floor. Notes: • If, when tilting the chair, your buttocks slide from the edge of the seat, fine-tune the position of your pelvis until your buttocks ‘holds’ the edge of the seat. Also, make sure you have placed a sticky mat on the seat. • If, when lying on the chair, your feet do not reach the floor easily, support them on two blocks or a bolster placed on the floor against the wall (see ③).

Viparīta Daṇḍāsana on a tilted chair - feet on floor

Viparīta Daṇḍāsana on a tilted chair – feet on blocks

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Hold the backrest and push your feet on the floor to raise the front of the chair, to tilt it ②. → Once the chair is tilted, and you feel balanced on your sacrum, you can stretch your arms over your head, or hold your elbows.

Variation 4: Feet on Inverted Chair Level: Advanced

Props: wall; Optional: partner or weights

Benefits: The slanting surface of the back of the seat makes it easier for the feet to push against.

Ūrdhva Dhanurāsana – feet on inverted chair

→

Place the chair upside down with its front on the floor and its backrest against the wall.

→

Lie on your back and place your feet on the inverted seat. Position your feet at pelvis width. → Push up to Ūrdhva Dhanurāsana. Lift your shoulder blades and open your chest ①. Note: If lifting up from the floor is too strenuous, ask a partner to help you. If no partner is available, try to go to Ūrdhva Dhanurāsana in front of the chair, and then step, one leg at a time, and place your feet on the slanted seat.

Viparīta Daṇḍāsana with feet on inverted chair

→

Maintaining the lift of your chest, bend your arms and place your forearms on the mat. Hold the back of your head with palm in cupshape, as for Śīrṣāsana. → Push your feet against the chair to increase the curvature of your body. → If possible, straighten your legs, and then join them ②.

A helper stabilizes the elbows

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If your elbows tend to slide, you can hook a belt to the chair, and hold it once you are in the pose (not shown). A helper sitting on your head side can place the arches of his or her feet against your elbows, to stabilize them.

Using weights to stabilize the elbows

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Another option is to put weights on the mat and support the elbows against those weight ④.

Variation 5: Eka Pāda Viparīta Daṇḍāsana Level: Intermediate / Advanced

Props: additional sticky mat (or piece), belt; Optional: wall, block, blankets

Benefits: The belt enables one to activate the lifted leg while stretching both arms over the head.

Eka Pāda Viparīta Daṇḍāsana (LOY, Pl. 521) is a demanding pose. The chair makes it accessible for most students. Placing the feet against the wall is not compulsory, but it helps to maintain the action of the legs.

It is possible to do Chair Eka Pāda Viparīta Daṇḍāsana after inserting the legs under the backrest, as shown in ①.

Eka Pāda Viparīta Daṇḍāsana on the chair – legs under the backrest

However, that would make it more difficult to switch the legs. Thus, going through the backrest with the hands and the head (as shown in Variation 3, here) is preferred ②. Doing it in this way also enables you to proceed with the following Variations.

Eka Pāda Viparīta Daṇḍāsana – chest under the backrest, holding the foot with a belt

To do the pose with the right leg up: → Pad the seat with a folded mat or blanket and lie on your back on the seat and insert your arms and head through the backrest (as in Variation 3 above); slide back until your shoulder blades pass the rear edge of the seat. → Bend your right leg and place the belt on the heel. Stretch the leg and pull it up to 900. Stretch your arms to pull your leg ②. Note: To activate the bottom leg, you can push it against the wall, as explained in Variation 1 (see here).

Eka Pāda Viparīta Daṇḍāsana on the chair; hooking the top leg with a belt

A belt looped on the backrest can be used to hold the raised leg; this makes the pose restorative: → Before entering the pose, loop a belt around the backrest and let it hang. → Enter to the pose as explained above. → Bend your right leg, loop the prepared belt around the heel and stretch that leg up against the resistance of the belt (adjust the belt as needed). → Having your leg held by the belt, you can interlock your arms over your head ③.

Eka Pāda Viparīta Daṇḍāsana II with the chair

You can also lift both legs to Viparīta Karaṇī (not shown). From here you may proceed toward Eka Pāda Viparīta Daṇḍāsana II (LOY, Pl. 523): → Bend your left leg and place the top of the foot on the front rung (pad the rung with a sticky mat if desired.) You may use the belt as before for holding the lifted leg (not shown). → Bend your elbows and grip the back rung of the chair ④.

Baddha Koṇāsana in Dwi Pāda Viparīta Daṇḍāsana

From there continue to Supta Baddha Koṇāsana on the chair: → Adjust the length of the belt to supports your feet at the level of the seat. → Interlock your arms or strech them over your head.

Padmāsana in Dwi Pāda Viparīta Daṇḍāsana on the chair

Finally, you may interlock your legs to Padmāsana and stretch your hands over your head. → To come out of the pose release your legs and slide to your legs side. From here you can continue to Supta Vīrāsana as shown in sequence 7 on page 273. →

Variation 6: Back on Inverted Chair Level: Advanced

Props: bolster, blankets; Optional: belt

Benefits: The rungs of the chair provide excellent support for the back arching. The support enables staying longer in the pose with deep breathing.

In this Variation the chair is inverted, and the rungs are used to support the body in the pose. Following the instructions for Viparīta Daṇḍāsana we use the same chair arrangement for additional Variations.

Preparing for Viparīta Daṇḍāsana on inverted chair – sacrum on the back rung

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Place the chair upside-down on a sticky mat. Depending on the height of the rungs and your level of flexibility, place a folded blanket or a bolster on the rungs of the chair. Note: If there is no front rung, loop a belt around the front legs of the chair (see page 6) and tighten it well to hold your body. If the rungs are too low when the chair is upside-down (which means they are high when the chair is upright), put more support on the rungs.

→

Place your sacral band on the rear rung ①.

Viparīta Daṇḍāsana on inverted chair with high rungs

Viparīta Daṇḍāsana on inverted chair with low rungs

→ →

Arch back to support your shoulder blades on the front rung ②. If possible, after placing your arms on the floor, catch the rim of the seat ③.

Śīrṣāsana Viparīta Karaṇi on inverted chair

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You can use the same setup to do Śīrṣāsana Viparīta Karaṇi ④.

Rolling down from Śīrṣāsana Viparīta Karaṇi

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From there you can move your legs forward until your feet descend on the floor ⑤.

Arching back to Viparīta Daṇḍāsana on inverted chair

To go back to Viparīta Daṇḍāsana lift your legs and rest your sacral band on the bolster ⑥. → Then arch your legs backward and lower your feet to the floor (as in ②). →

You can move dynamically between these positions: ②, ④, ⑤, ⑥ and back to ②. This will help you to overcome fear that may arise when attempting to arch from Śīrṣāsana to Viparīta Daṇḍāsana.

Sliding down

→

To exit, slide down to your head side and rest your shoulders on the floor and your pelvis on the bolster.

Joining the feet to Baddha Koṇāsana

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You can join your feet to Baddha Koṇāsana and relax in this position for a few minutes.

Variation 7: From Śīrṣāsana to Dwi Pāda Viparīta Daṇḍāsana Level: Advanced

Props: wall, helper

Benefits: The chair serves as an intermediate landing for the feet, which makes it less strenuous for the back and less frightening for beginners.

Arching back from Śīrṣāsana (LOY, Pl. 517-520) requires balance, control, and flexibility. The chair helps to learn this movement gradually. To land on the chair, you must position it at the appropriate distance, which is about 1 meter (3 feet) from your head. A helper can guide you and ensure that you

are at the right distance. Once you become familiar with this, you may practice it on your own.

Arching from Śīrṣāsana to Viparīta Daṇḍāsana

Do Śīrṣāsana at an appropriate distance from the chair, with your back facing the seat. → Bend your knees and point your feet to the chair. → Keep lifting your shoulders and tuck your shoulder blades and upper spine in while arching back. →

Viparīta Daṇḍāsana with feet on the seat

→

Arch further back, until your feet land on the seat. Press your forearms on the floor and your feet on the seat to curve your body further.

Ūrdhva Dhanurāsana II Variation 1: Using the Chair to Arch from Tāḍāsana Level: Advanced

Benefits: The chair provides support for the hands and this helps to maintain the lift of the chest while arching back.

Plates 483 to 486 in LOY show how to arch back from Tāḍāsana to Ūrdhva Dhanurāsana; B.K.S. Iyengar writes there: “while learning the pose this way

it is helpful to use a friend or a wall” – a chair can also be used instead of the wall. In addition to preparing the body, the chair also helps to cross the psychological barrier which arises from the fear of arching back. The movement of the arms is somewhat different from that of Ūrdhva Dhanurāsana; however, the chair does help to lift the chest and activate the back muscles, which makes this Variation an effective preparation.

Arching back to Ūrdhva Dhanurāsana II - hands holding the backrest

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Stand behind the chair with your back to it and hold the backrest. Maintain your legs at pelvis-width. → Lift your chest and start arching back. Push down against the chair to lift your chest and to move your shoulder blades in. → Use the support of the chair to arch further while maintaining the lift of the chest.

Arching further to place the hands on the seat

→

Bend the knees slightly, lift your chest and place your hands on the seat.

Viparīta Chakrāsana Variation 1: Arching from Adho Mukha Vŗksāṣana Level: Advanced

Props: wall; Optional: bolster, or other support (to place on the backrest)

Benefits: The support of the chair and the wall allows advanced students who can do full arm-balance (with the wall) to learn to arch back from Adho Mukha Vŗksāṣana. The support of the backrest helps to maintain the height of the sacrum, this releases the lower back and makes it possible to stay in

the pose comfortably.

Viparīta Chakrāsana is a cyclic sequence in which one moves dynamically from Adho Mukha Vŗksāṣana to Ūrdhva Dhanurāsana and back (see LOY Pl. 488-499). It is challenging both physically and psychologically. Using the chair and the wall one can do the cycle with two intermediate resting stops.

Placing the palms to jump up to Viparīta Chakrāsana

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Place the chair facing the wall and close to it. Tall people need to place a few folded blankets on the backrest. → Place your palms slightly away from the chair.

Placing the feet against the wall

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Jump up to Adho Mukha Vŗksāṣana and arch back to place your feet against the wall.

Ūrdhva Dhanurāsana feet on chair, sacrum on backrest

Using a lower chair

→

Keep arching, lower your feet to the seat and support your sacral band on the backrest. → Stay in this pose for a few minutes, breathing softly and deeply. → To come up, climb on the wall, then push your feet against the wall and jump back to Uttānāsana (not shown). Note: You may need to experiment a little in order to fine-tune the padding of the backrest and the position of your hands on the floor. The aim is to enable the arching back with your sacrum supported on top of the backrest.

Vṛśchikāsana I Level: Advanced

Optional Props: wall, helper

Benefits: The seat provides a landing place for the feet, this helps to prepare to the final, rather challenging pose The support also helps to maintain the balance while in the pose.

Vrschikāsana (the scorpion) is an advanced pose (LOY, Pl. 536-7), which is an extreme challenge for most people. The support of the chair helps to make the pose more accessible. The arching back is like Viparīta Daṇḍāsana (see above), but here we start from Pīnchā Mayūrāsana rather than from Śīrṣāsana.

Vrschikāsana preparation with the chair

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Bend forward to place your lower arms on the floor and hold the legs of the chair. Go up to Pīnchā Mayūrāsana. → Bend your knees and point your feet toward the chair. → Keep lifting your shoulders and tucking your shoulder blades in, while arching back. → Arch further back, until your feet land on the backrest.

→

Then lower the feet down to the seat. Keep pushing your chest forward and walk your feet towards your back.

Kapotāsana Kapotāsana (LOY, Pl. 507 & 512) is an advanced backbend. Here are two ways to work on it using chairs.

Variation 1: Sliding from the Chair Level: Advanced

Props: sticky mat (or a piece); Optional: bolster

Benefits: Supporting the back on the seat enables intermediate-level students to develop the tremendous opening of the chest and the deep bending of the back required for this pose. It enables a longer stay in the pose with deep breathing. It’s a good way to exit Chair Viparīta Daṇḍāsana gradually.

Kapotāsana (LOY, Pl. 507 & 512) is a challenging backbend. The chair takes some of the load off the back and enables one to focus on the actions required to do the freestanding pose. This Variation of Kapotāsana is done from Chair Viparīta Daṇḍāsana. Notes: • The common way of exiting chair Viparīta Daṇḍāsana is rising to a sitting position from the deep back bending. • However, lifting the trunk after staying for a few minutes with the head down disrupts some of the effects of the pose. • Sliding to the leg-side into Chair Kapotāsana is a less disruptive alternative.

Sliding from the chair to Kapotāsana preparation

→ →

From Chair Viparīta Daṇḍāsana, slide to your legs side. Bend your knees and insert the tops of your feet under the seat. Extend your toes backwards.

A supported Kapotāsana – back on the seat

→

Slide down from the chair until your knees reach the floor. Lie back on the seat and hold your elbows. If your knees don’t reach the floor, place a bolster to support them. → Stretch while holding your elbows above your head. → To exit, move your trunk forward and rest in Adho Mukha Vīrāsana. Note: See Chapter 12 for a sequence that combines this cycle with Supta Vīrāsana (see here).

Variation 2: On two Chairs Level: Advanced

Props: another chair, blankets

Benefits: The backrests provide support and enable a longer stay in this difficult pose. In this way, one can develop the flexibility and strength required for

the free-standing pose.

Using two chairs for Kapotāsana

→

Place two chairs back to back. Place a folded sticky mat on one of them, and pad the two backrests with a blanket or two. → Kneel on the padded seat and start to arch back, supporting your sacrum on the backrest.

Arching over the backrests

→

Continue to arch back until you can touch the seat of the other chair.

Kapotāsana – catching the feet

→

Walk your hands towards your feet and try to catch them.

Eka Pāda Rājakapotāsana Eka Pāda Rājakapotāsana (LOY, Pl. 542, 545, 546, 547) is an advanced backbend which stretches the quadriceps and psoas and requires a flexible spine. It has four variations, depending on the position of the front leg. The chair can be used in several ways to prepare for the pose.

Variation 1: Back leg against the Seat of Inverted Chair Level: Advanced

Props: blankets

Benefits: Catching the seat and moving the pelvis forward pulls the shoulders back, opens the chest and helps to bend back. It stretches and lengthens the quadriceps of the back leg.

We start with Eka Pāda Rājakapotāsana II, the second variation of the pose (LOY Pl. 545), in which the foot of the front leg rests on the floor.

Eka Pāda Rājakapotāsana II – using an inverted chair – intermediate stage

To do the pose with the right leg forward: → Place the chair upside-down, with its backrest facing you. Place a blanket on the edge of the seat and the back rung (in order to soften the contact of the shinbone with the chair). → Place your left knee on the floor close to the chair and support your shin against the seat or rung of the chair. If needed, put another blanket on the floor as a padding for your knee ①.

Eka Pāda Rājakapotāsana II back leg against an inverted chair

→

Arch back and catch the legs of the chair. Keep griping them and, while moving your pelvis forward, lift your chest and arch back more and more ②.

Eka Pāda Rājakapotāsana IV back leg against an inverted chair

To do the Eka Pāda Rājakapotāsana IV, the 4th variation of the pose (LOY, Pl. 547), straighten your right leg and slide the heel forward ③. → You can also try the other two variations. →

Variation 2: Using an Upright Chair to Support the Back Leg Level: Advanced

Props: blankets, belt; Optional: wall, additional chair

Benefits: Stabilizing the shin of the back leg on the chair and holding the backrest behind the body help to develop the strong stretch required for this advanced pose. It stretches well the quadriceps and psoas of the back leg.

Catching the back leg in the final pose requires flexibility which for most

people is hard to achieve. Catching the backrest of the chair is much easier, especially when hooking a belt to the backrest. Here the back leg is placed against the front edge of the seat. We start with Eka Pāda Rājakapotāsana II (LOY Pl. 545) and then show Eka Pāda Rājakapotāsana I. To do the pose with the right leg forward:

Eka Pāda Rājakapotāsana II – intermediate stage

→

Place the chair upright with its front facing you. Pad the front edge of the seat with a blanket. Loop a belt on the backrest. → Place your right foot on the floor and bend your left leg backward. Place your left knee on the floor and support the front of your ankle by the edge of the seat. → Catch the legs of the chair and move your pelvis forward ①. → Now arch back and catch the backrest (③ or the belt you looped on the backrest ②).

Eka Pāda Rājakapotāsana II – holding a belt

Eka Pāda Rājakapotāsana II – catching the backrest

Note: If the chair slides, place its back against the wall.

Eka Pāda Rājakapotāsana I – lifting the chest with a chair in front

To practice Eka Pāda Rājakapotāsana I, (LOY Pl. 542): → Fold your right leg in front of you. Place your left leg as above and arch back. → You can use a second chair in front: place your hands on that chair and press them down to lift your chest ④. → You can support your left buttock with a bolster, a block or a folded blanket (not shown).

Naṭarājāsana Variation 1: Back Leg on the Backrest Level: Advanced

Optional Props: wall, belt, block, weights

The chair can help to work toward this advance and elegant pose (LOY, Pl. 590).

Naṭarājāsana with back knee on the backrest, holding the foot with a belt

Naṭarājāsana with back knee on the backrest, catching the foot

To do the pose when standing on the right leg: → Stand by the right side of the chair. → Loop a belt around your left foot. Hold it with your left hand and, while bending slightly forward, lift the leg up and place its knee on the backrest. → With a circular movement, lift your elbow up. Use the belt to pull your left foot further up. Lift your chest and arch back. → Now, lift your right hand and catch the belt with both hands ①, or catch the foot without using a belt ②. Notes: • The support for the back knee should be as high as your pelvis. If the backrest is too low for you, pad it with folded blankets ①. • If the backrest is too high for you, stand on a block ②. • if the chair is not stable, put a 10 kg (22 pounds) weight on the seat to prevent the chair from tilting (not shown). • If you find it hard to keep your balance, stand in front of the wall and place your right hand on the wall for stability.

CHAPTER EIGHT

The abdominal poses tone the abdominal muscles, massage the abdominal organs and strengthens the core of the body. Having core awareness and a solid understanding of the core’s anatomy is a very important part of yoga practice. These āsanas reduce fat around the waist, but, more importantly, they tone the abdominal organs and improve the function of these essential organs.

ABDOMINAL – UDARA ĀKUNCHANASTHITI Paripūrņa Nāvāsana For many people it is challenging to hold this pose for 30 seconds or more. Using chairs, you can build up strength and stamina gradually, in preparation for the classic pose. Two Variations are presented below.

Variation 1: In between two Chairs Level: Restorative

Props: additional chair

Benefits: In this Variation, the pose is fully supported by the chairs, enabling one to remain longer in the pose and open the chest.

Descending from the chair to sit on the floor

→ → →

Place two chairs facing each other at an appropriate distance. Sit on one chair and place your mid-calves on the other. Move your pelvis slightly forward and descend toward the floor, supporting yourself with your hands against the seat.

Stretching the arms forward

→

Slowly descend until your buttocks rest on the floor and your back leans on the chair. Hold the legs of the chair behind your back (not shown). Move your shoulders back and make your back concave. → After a while, you may stretch your arms forward parallel to the floor. Try also to lift your legs off the chair for a few seconds.

Variation 2: Calves on the seat Level: Intermediate

Benefits: Pulling the chair while the legs are supported enables one to do the actions one needs to do in the pose, such as: lifting the lower back, making the back concave and opening the chest.

Paripūrņa Nāvāsana holding the seat

→ →

Sit on the floor in front of the chair. Place your mid-calf muscles on the front edge of the seat. Hold the seat and pull it against your legs. → Lift your sacrum away from the floor, open your chest and make your back concave.

Stretching the arms forward

→

After a while, you may release the seat and stretch your arms forward, parallel to the floor. Maintain the concavity of your back while

stretching your arms and legs. → From there you can round your upper back to Ardha Nāvāsana (not shown). Try also to cycle a few times between Paripūrņa Nāvāsana and Ardha Nāvāsana.

Ūrdhva Prasārita Paḍāsana Variation 1: Legs against the Back of the Chair Level: Restorative

Optional Props: blanket, belt

Benefits: The chair helps to maintain the length of the sacral band and keep it on the floor, while gradually lengthening the hamstrings and strengthening the core muscles. The last part, with the back of the knees on the backrest creates space in the knees and lengthens the ligaments of the knees. If you suffer from knee pain, this Variation may be very helpful in relieving it over time.

Some people find it difficult to hold the legs perpendicular in this pose (as in LOY Pl. 272), usually due to short hamstrings and/or weak abdominal muscles. Typically, they would bend the legs, hold them at less than 900 or lift the sacral band. Using the chair, most people can do the pose without stress. Eventually, a 900 angle becomes possible.

Ūrdhva Prasārita Paḍāsana – buttocks resting on the rear rung and legs supported by the chair

→ →

Lie on your back facing the back of the chair with your legs folded. Lift your legs up, hold the frame of the chair and pull it to support the back of your legs. → Lift your buttocks and place your sacrum on the rear rung of the chair.

Ūrdhva Prasārita Paḍāsana – legs supported by the chair

→

After a while, slide down until your sacral band rests on the floor. Continue to support your legs vertically on the chair. → Gradually, pull your legs away from the chair as you increase the engagement of your abdominal muscles.

Back of the knees on the backrest

Another option, which is also beneficial for the knees is to start by placing the back of the knees on the backrest: → Pad the backrest with a blanket to make it thicker. Prepare a belt nearby. → Start as above. After raising your legs, hold the chair and lift yourself until you can bend your shins over the backrest. → Throw the belt around your ankle and use it to pull your shins toward you. → After staying a bit in this position, release the belt gradually and lower your buttock to the floor. Try to straighten your legs up.

CHAPTER NINE

In this Chapter we present chair Variation of three āsanas that stretches the muscles of the legs: Supta Pādāṅguṣṭhāsana, Ākarṇa Dhanurāsana and Hanumānāsana. Supta Pādāṅguṣṭhāsana is an important āsana that tones the legs, opens the knees and extends the hamstrings and the lower back. Mastering Supta Pādāṅguṣṭhāsana is a key to many other yoga poses. Ākarṇa Dhanurāsana flexes the hip joints and stretches the legs. Hanumānāsana is an advanced pose that stretches both the front and the back of the legs and thus creates much opening at the pelvis and hips.

LEG STRETCHES Supta Pādāṅguṣṭhāsana

Three Variations of Supta Pādāṅguṣṭhāsana are shown here; two of them appear in Light on Yoga (Pl. 284, 285 & 287), the other is a twisting action, or Pārivŗtta Supta Pādāṅguṣṭhāsana.

Variation 1: Supta Pādāṅguṣṭhāsana with a Folded Chair Level: Beginners / Intermediate Commonly, we do Supta Pādāṅguṣṭhāsana with a belt on the heel of the raised leg. Here we use a folded chair to guide the stretching of that leg.

Benefits: The frame of the chair provides stable gripping point for pulling the leg. Holding the hands at shoulder width eases the opening of the chest compared with belt. The touch of the flat seat sensitizes the back of the leg and reveals which parts of it may need to stretch further.

Placing the folded chair against the back of the leg

To do the pose with the right leg lifted: → Lie down in Supta Tāḍāsana with a folded chair next to your mat.

→ →

Extend well your legs and press them down onto the floor. Without disturbing your left leg, bend your right leg, move it toward you, and then straighten it. → Take the folded chair and place it against the back of your leg, with the seat against the back of your thigh and knee.

Placing the folded chair against the back of the leg

→

Hold the chair firmly, and while keeping both legs straight, pull the chair to move your right leg towards your trunk. → While moving the right leg, keep the hip joint in place by resisting with the top of that thigh, relaxing its back muscles, allowing them to extend. → Open the back of your right knee and keep it as close as possible to the chair. Observe the contact of the back of your right leg with the chair and check that it is even on the inner and outer sides of the back of your leg. → At the same time, extend the left leg and hold it firmly on the floor. Do not allow it to shorten, to lift off the floor, or to turn sideway.

Pārśva Supta Pādāṅguṣṭhāsana (or Supta Pādāṅguṣṭhāsana II)

→

From there move your right leg sideway. Keep pulling the chair towards your leg while resisting with your leg.

Pārivŗtta Supta Pādāṅguṣṭhāsana (or Supta Pādāṅguṣṭhāsana III)

→

Continue by moving your right leg to the left. As you do so, roll your pelvis and left leg to the left. → Roll your abdomen and chest from left to right.

Ākarṇa Dhanurāsana Ākarṇa Dhanurāsana – the archer pose (LOY Pl. 173) is an advanced leg stretcher in which the lifted foot is held close to the ear (karṇa).

Variation 1: Lifted Leg on the Seat

Level: Advanced

Optional Props: blanket, bolster

Benefits: The support of the seat helps to raise the lifted leg and take it back while bringing the foot toward the ear.

Lifting the leg

To do the pose with the right leg lifted: → Position the chair on the right side of the mat. Sit in Daṇḍāsana with your right leg close to the chair. → Sit on a folded blanket. Place it under your pelvis and thighs, such that when you move forward, your buttocks will still be on the blanket. → Lift your right leg as high as possible ①.

Placing the foot on the seat

→

Bend your right leg, move it back, hold the foot and place it on the seat ②.

Moving forward

→

Press your left hand down and move forward. Hold your right foot and do not allow it to move forward ③. This in effect, will move the right leg backward.

Ākarṇa Dhanurāsana with lifted leg on the seat

→

Then stretch your left arm forward and catch your left big toe. Look forward ④.

Placing a bolster to raise the level of the seat

Ākarṇa Dhanurāsana with lifted leg on the seat

→

If needed, place a bolster on the seat to support the foot higher ⑤ & ⑥.

Hanumānāsana Hanumānāsana (LOY Pl. 476) is a challenging pose. We show here how to work gradually towards this pose using one or two chairs. To ease the action of your legs – do not use a sticky mat in the Variations of Hanumānāsana that follow. Instead, place one blanket under the front-leg heel, and another blanket under the back-leg knee. Note: Be prudent and patient; do not overstretch your muscles. Use your breath to soften your muscles; allow sufficient time for the muscles to warm up, spread and extend softly. This is an excellent opportunity to practice ahimsa (non-injury) toward yourself.

Variation 1: Between two Chairs Level: Intermediate / Advanced

Props: another chair, 2 blankets; Optional: bolster

Benefits: The chairs allow for gradual and safe progress in this challenging pose.

Using two chairs to support the body for Hanumānāsana

To do the pose with the right leg forward: → Place the chairs on both sides. Press your hands down against the seats to hold your body weight as you kneel on your left knee and move your right leg forward

Hanumānāsana between two chairs

→

Gradually and with control, release the pressure on the chairs, allowing your legs to spread as the body descends toward the floor. Let your right heel slide forward and your left knee backward.

→

Keep both sides of your pelvis facing evenly forward; to do that, widen your left buttock and move the left side of the pelvis forward. → Change the position of the arms on the chair according to your descend. If possible, place your forearms on the chairs and press them down to take some of the body load and lift your chest. → You can use a bolster to support yourself.

Using a bolster to support Hanumānāsana

Variation 2: Front Leg under the Chair Level: Advanced

Props: 2 blankets

Benefits: The chair allows for gradual and controlled progress in the pose.

Hanumānāsana with front leg under the chair

To do the pose with the right leg forward: → Prepare two folded blankets to pad your right heel and your left knee. → Place the chair in front of you and insert your right leg under it. Place your hands on the seat to support your body weight. Note: If the front rung of the chair is too low for inserting your leg under it, place the chair with its side facing you, and insert your leg between the front and back legs of the chair (not shown). →

Slowly let your right heel slide forward and your left knee backward as you descend into the pose. → Keep pressing your hands on the seat and lift your chest.

Variation 3: Front Leg on the Chair Level: Advanced

Props: blanket, 2 blocks

Benefits: This variation enables a good stretch of the front leg.

This Variation is advanced; attempt it only after practicing the previous two Variations.

Hanumānāsana with front leg on the chair’s seat

To do the pose with your right leg forward: → Place the chair in front and a block on each side of your body. → Place your hands on the blocks and put your right heel on the chair. → Support your weight with your hands and gently slide your left knee backward to spread your legs further.

Hanumānāsana Stretching up

→

Gradually, if all goes well, you may remove your hands from the blocks and stretch them up (as in LOY Pl. 476a).

CHAPTER TEN

Arm balancing poses develop core strength, keep the bones sturdy, and develop mental discipline. These poses are challenging because they require both strength and flexibility. Bearing the body weight on the arms helps to prevent osteoporosis as well as to build upper body strength. In addition, practicing arm balances enhances the balance reflexes. The combination of osteoporosis with poor balance reflexes can lead to falls and broken bones. For the elderly, these risks may lead to serious consequences.

ARM BALANCING - HASTA TOLANA STHITI Vasiṣṭhāsana In Vasiṣṭhāsana (LOY, Pl. 398) one balances on one hand and one foot and the arms are perpendicular to the body, not to the floor.

Variation 1: Hips supported on Chair Level:

Props: another sticky mar (or piece);

Intermediate

Optional: block

Benefits Placing the heaviest part of the body (the pelvis) on the chair helps to stay in the pose longer, enabling one to work on the specific actions of the pose: stretching the inner side of the lifted leg and moving the top buttock in, turning the bottom arm out and opening the chest.

Vasiṣṭhāsana - Intermediate stage

To do the pose with the right leg lifted: → Pad the seat with a sticky mat. Lie with your left side on the seat, resting your left hip on the edge of the seat ①. → Place your left hand on the floor beyond the other side of the chair and stretch up your right arm.

Vasiṣṭhāsana with chair support

Note: If your left hand doesn’t reach the floor, place a block under it (not shown). →

Now, bend your right leg and hold the big toe. Stretch that leg vertically up ②.

Variation 2: Bottom hand on the Seat Level: Intermediate

Optional Props: wall

Benefits: Resting the bottom hand on the chair reduces the load on that arm and the effort required to hold the pose. In this way, one can gradually build the capacities required to do the pose with the hand on the floor.

Vasiṣṭhāsana intermediate stage

To do the pose with the right leg lifted: → Start from Adho Mukha Śvānāsana with hands on the seat (not shown). → Turn to your right, supporting yourself on your outer left foot and left hand and stretch your right arm up. Note: Using the wall to support your feet will stabilize the pose. To try it, find the right position of the chair before entering the pose (not shown).

Vasiṣṭhāsana – lifting the right leg up

→

Now, bend your right leg and catch the big toe. Inhale, stabilize your core muscles and extend the leg up.

Viśvāmitrāsana Viśvāmitrāsana (LOY Pl. 403) is another challenging pose in which one balances on one hand and one foot.

Variation 1: Hip of front leg on the Seat Level: Advanced

Optional Props: block

Benefits: Resting the lifted leg on the seat helps to stay in the pose and stretch that leg, which is not easy to do without support.

Sitting on the chair to prepare for Viśvāmitrāsana

To do the pose with the right leg lifted: → Do Vīrabhadrāsana II with your right buttock on the seat (have the backrest behind you). → Move your right arm in front of your right leg and place your palm on the floor. If needed, place a block under your hand. Release the load from your right foot.

Viśvāmitrāsana – lifted leg on the seat

→ →

Now lift your right leg and stretch it. Stretch your left arm vertically up; turn your head to look at your left hand. → Move your right shoulder back, against your leg; open your chest. Stretch well both legs and arms. If this is difficult, use another chair and support your right heel, or shin on the seat, as in the following Variation.

Variation 2: Heel of Front leg on the Seat Level: Advanced

Optional Props: block

Benefits: The chair supports the lifted leg and helps to stretch it, a rather demanding action.

To do the pose with the right leg lifted:

Viśvāmitrāsana with lifted leg on the chair

→ → → →

Kneel at the side of the chair. Lift your right leg forward and place the heel (or calf) on the seat. Lift your left arm and roll to the left. Now slide your left foot away as you straighten your left leg. As you do so, straighten also your right leg and lower the right side of your back, as low as possible. → Insert your right upper arm under your right inner knee and place your right hand on the floor or on a block. → Stretch your left arm up and look at it. Move your head and shoulders back to align them with your trunk and legs. Tip: To better stretch the lifted leg, move the outer thigh back (towards the pelvis) and extend the inner leg all the way to the inner heel.

Eka Pāda Bakāsana I Eka Pāda Bakāsana I (LOY Pl. 446-7) is a demanding pose, which requires both strength and flexibility. The main challenge here is to lift one leg, while balancing on the hands.

Variation 1: Lifted Leg on the Seat Level: Advanced

Benefits: Supporting the leg on the seat helps to build the required balance and strength.

Chaturaṅgāsana to prepare for Eka Pāda Bakāsana I

To do the pose with the left leg lifted on the left arm: → Do Chaturaṅgāsana with your legs on the seat, and your hands on the floor. Have your shoulders project slightly forward beyond your hands, such that your arms will slant forward when you straighten them.

Eka Pāda Bakāsana I with lifted leg on the seat

→

Now move your left leg forward and place the knee on your left upper arm, as close as possible to your armpit. → Straighten your arms and look forward.

CHAPTER ELEVEN

One of the things we have forgotten in our modern, fast moving society is to rest. Sitting in a slouch posture in front of the TV is not a real rest. In order to truly rest and recuperate, one has to release the inner body and be completely free of stress. The yoga props allow us to expand and soften the internal cavities in the pelvis, the abdomen, the chest, the neck and the head. As flower opens to attract insects, so does opening our body draws our mind inside. With props, one can remain stable and calm in an āsana with reflection and introspection. Doing this for extended duration induces deep relaxation to both body and mind. In Yoga in Action, Preliminary Course, Geeta Iyengar writes: “These āsanas … are meant to rest the organic body. Each organ is as though separated from the other in order to oxygenate and rest. With the knife of consciousness and awareness, one is able to dissect the body from inside. However, one has to prolong the duration of stay in the āsanas five to ten minutes, in order to have recovery”. Note: In this Chapter the Level of all Variations is Restorative.

RESTORATIVE – VIŚRĀNTAKĀRAKA STHITI AND PRĀṆĀYĀMA Adho Mukha Śvānāsana Variation 1: Leaning against the Backrest Optinal Props: blankets, 2 blocks, wall

Benefits: The chair enables one to extend the back and to rest the entire body. The abdomen is broadened and recedes toward the lower back. It is very relaxing and a good substitute for using ropes (if one does not have wall ropes). It helps to relieve minor backaches and is especially useful after practicing backbends.

We show two options: with a folded chair and with the chair standing normally. 1. Using a folded chair

Using a folded chair to extend the back and relax the trunk

→

Stand with a folded chair in front of you, such that the seat is away from you (so that when you are in the pose, you will be able to rest your chest on the seat). → Bend into the pose and rest your chest and forehead on the chair. 2. Using the chair unfolded

Adho Mukha Śvānāsana leaning on the backrest

→ → →

You may pad the backrest and the seat with a folded blanket. Lean your front groin on the backrest and stretch forward. Rest your chin or forehead on the seat.

Using blocks for the hands

→

If needed, use blocks to support your hands and the wall to support your heels.

Uttānāsana Variation 1: Front Groins on the Backrest Props: blanket; Optional: 2 blocks

Benefits: This is a very relaxing and restorative Variation. The touch of the backrest on the front groins helps to keep them even and high and to create space in the pelvic region. It also verifies that the pelvis is not tilted, and its two sides are balanced.

We show two ways of supporting the groins, one with a regular chair and the other with a folded chair. 1. Using a regular chair:

Uttānāsana resting on the backrest

→

Stand facing the backrest and spread your legs apart until your front groins are at the height of the backrest (use a blanket for cushioning if desired). → Bend forward and use the support of the backrest to extend your trunk forward. → Lower your head and place your forehead on the seat. You can hold the legs of the chair or rest your hands on the floor. 2. Using a folded yoga chair:

Resting on the folded chair

→

Fold the chair and lean its backrest against your front groins. Adjust the height by tilting the chair to the desired angle (the taller you are, the steeper the angle of the chair will be). → Bend forward, hold the legs of the chair, make your back concave and look forward (not shown). → Now, exhale and bend down to rest on the chair. Hold your ankles and widen your elbows for additional stretch.

Pārśvottānāsana Variation 1: Front Groins on the Backrest Props: bolster

Pārśvottānāsana with a folded chair and a bolster

To do the pose with the right leg forward: → Have the chair and the bolster next to you. → Spread your legs and place the folded chair against the front groin of your right leg. → Turn your pelvis until the front groin of your left leg is also touching the backrest → Lay the bolster on the seat and rest your forehead on it.

Prasārita Pādottānāsana Variation 1: Resting the Trunk on Chairs Props: additional chair (or bench), wall, bolsters, blankets

Benefits: This full support for the trunk is very relaxing.

It can alleviate menstruation cramps and release tension from the back.

A supported, restful Prasārita Pādottānāsana

This Variation can easily be done with two ordinary chairs. → Place a chair with its side near the wall and another chair next to it. → Place two lengthwise bolsters on the first chair and two widthwise bolsters on the second chair. Place on the bolsters several folded blankets for head support. Note: Adjust the props according to your height, such that your belly and chest will rest comfortably on the support. → →

Stand with your back to the wall, slightly away from it. Bend forward, extend your trunk and rest it on the bolsters; then step back, until your heels and buttocks are in contact with the wall. → Rest your forehead on the folded blankets.

Variation 2: Shoulders on the Legs of the Chair Props: 2 blankets

Benefits: Resting the shoulders on the chair releases the trapezius muscles and softens the neck. The head hangs freely, and one feels like going into one’s own cave.

The trapezius muscles are often hard and tight, which may cause tension and pain in the neck. Supporting the shoulders can help relieve this tension. In this Variation the chair is placed on its side, and its legs are used to support the shoulders.

Supporting the shoulders on the legs of the chair to release the neck

→

Place the chair on its side and pad each leg with a folded blanket.

Supporting the shoulders on the legs of the chair to release the neck

→

Stand in front of the legs of the chair, spread your legs and bend forward. Place your shoulders on the padded legs of the chair. Note: move your shoulder girdle and the back of your neck as close to the chair as possible, in this way, the legs of the chair support your shoulders close to your neck, where the trapezius muscles tend to harden.

→

Let your head hang freely. Release your neck and let it extend passively by the weight of the head. Note: if the chair feels too low for your shoulders, spread your legs further; if it is too high - stand on flat blocks.

Pavana Muktāsana Pavana Muktāsana is a very relaxing pose which rests deeply the abdominal

organs and the lower back. We show first the basic chair Variation, followed by two additional options.

Variation 1: On two Chairs Props: additional chair, folded sticky mat (or piece), a bolster or two, blankets; Optional: belts

Benefits: This pose may alleviate symptoms such as lower back pain, headache, and high blood pressure. The Pārśva Variation stretches the sides of the body.

Pavana Muktāsana on two chairs – arms folded on the bolster

→

Place two chairs facing each other. Place a folded mat on one chair and a bolster along the seat of the other. → Sit on the folded mat and extend forward. Adjust the position of the other chair so that your abdomen and chest rest on the bolster.

→

You can fold your arms on the bolster or stretch them forward over the backrest.

Using more support

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If needed, use another bolster or a folded blanket to raise the support of your trunk.

Looping a belt from the shoulders to the backrest

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You can cross a belt over your shoulders and ask a helper to buckle it to the backrest and tighten it; this provides traction and soften your trapezius muscles and neck.

Shoulder traction and a belt to hook the pelvis to the seat

→

You can also stabilize the pelvis by looping another belt around your groins and tying it to the chair. → Now you may proceed with a sideway (Pārśva) stretch. 1. Pārśva Pavana Muktāsana

Turning sideways

To do the pose moving to the right: → Continuing from Variation 1 above, move the front chair slightly to the right. → Turn your entire trunk from left to right.

Pārśva Pavana Muktāsana on chairs

→ → →

Then lean on the bolster while extending forward. Place your forehead or your left cheek on the bolster. You can use a blanket to support your forehead, and a belt to stabilize your pelvis, as shown above.

2. Bending lower

Benefits: Bending lower gives a good stretch for the back of the body (Paśchima). It prepares for more advanced forward bends.

Pavana Muktāsana - head on bolster

→ →

Place in front of the chair two bolsters, and possibly more support. Sit on the chair, spread your legs slightly and bend forward in between your thighs. → Stretch your trunk and arms forward, and rest your head on the bolster.

Supta Vīrāsana Supta Vīrāsana can be practiced without support (LOY, Pl. 96). However, when done with props, the pose becomes deeply relaxing and restorative.

Benefits: The pose stretches the front thighs and the abdomen, massages the abdominal organs and improves the flexibility and health of the knees.

Variation 1: On an Inverted Chair Props: bolster, blankets; Optional: block, plank Some people, due to stiffness or knee problems, need a high support in order to stay comfortably in this pose. An inverted chair would enable most people to enjoy the restorative benefits of this pose.

Setting the props for Supta Vīrāsana on an inverted chair

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Place the chair upside-down with its front on the floor. Place, in front of the legs side of the inverted chair, one or two folded blankets to support your buttocks (add as much height as needed to avoid pressure on your knees). Place a bolster on the rungs of the chair, which now face upward. Finally, place a folded blanket on the top of the bolster to support your head. Note: If the bolster is floppy and does not support your back well, place a plank or a folded mat across the bolster under your shoulder blades to keep the chest open (not shown).

Supta Vīrāsana on an inverted chair

Sit in Vīrāsana on the folded blankets and recline back to lie on the bolster. Rest your head and neck on the top blanket. → Catch the legs of the chair or hold your elbows above your head and stay in the pose. →

Variation 2: On a folded chair Optional Props: blanket, bolster In this Variation the seat of a folded chair provides support for the back, replacing the bolster.

Benefits: The seat of the chair provides wide and comfortable support for the back. The backrest of the chair helps to descend the top thighs. The edge of the seat provides a good support for the sacrum (this may depend on the chair you are using and your size). This is

especially beneficial in case of a sensitive lower back.

Preparing for Supta Vīrāsana with a folded chair

→

Sit in Vīrāsana and place a chair behind you. Turn to catch the chair ①.

Moving the chair over the head

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Hold the chair with the hollow backrest above your head; Lower the chair and insert your head through the backrest and then slide it down around your trunk with the seat touching your back ②.

Supta Vīrāsana on a folded chair

→

Place the backrest on the tops of your thighs, then fold the chair. Note: Do not fold the chair before lowering it to your legs, as this will make it impossible to pass your trunk through the backrest.

Using a block to get better support

→ → →

Spread your feet such that they are wider than the width of the chair. Now lie back, resting your back on the seat ③. If the back of your head does not rest on the chair, use a folded blanket or a bolster to support it. Note: If reclining back to Supta Vīrāsana is difficult for you, place a bolster on the seat (not shown), or use blocks to elevate the chair ④.

Setu Bandha Sarvāṅgāsana Setu Bandha Sarvāṅgāsana (LOY Pl. 259) is a unique combination of a backbend in the chest region and a forward bend in the neck and the head. The quieting effect of the Jālandhara Bandha (the deep bowing of the head toward the chest), balances the backbend action, which opens the chest and charges the body with energy. Thus, the overall effect is of powerful and quiet presence. The pose induces quietness, humbleness and inwardness. All

this and more make supported Setu Bandha Sarvāṅgāsana a unique and invaluable restorative pose.

Variation 1: On two Chairs Props: 2 bolsters, belt, another chair, blankets

Benefits: Supporting the entire body is very relaxing and refreshing. One can stay longer in the pose with soft and slow breathing, which induces deep relaxation.

Restorative Setu Bandha Sarvāṅgāsana – feet and arms supported

→ →

Place two chair facing each other at about 50 cm (20’’) apart. Pad one of the chairs with a sticky mat and place two bolsters on the floor in front of it. Prepare an additional blanket or two nearby. → Sit on the padded chair and tighten a belt around your thighs (not shown). Insert your head and arms under the backrest.

→

Slide your trunk through the backrest, until your shoulder blades pass the edge of the seat. Your shoulders, back of the neck, and back of the head should rest on the bolsters. Note: If your shoulders do not fully rest on the bolsters, use blankets to add height, until the pose becomes comfortable.

→

Stretch your legs and place them on the second chair.

Pūrvottānāsana Variation 1: Pūrvottānāsana on Chairs Props: additional chair, two bolsters, blanket, extra sticky mat (or piece), wall (or Siṁhāsana box); Optional: blocks, blankets, 2 more chairs, 2 more bolsters

Benefits: This Variation gives a gentle relaxation. The chest is opened, and the body is fully supported. Unlike some of the restorative poses, here the head is above the body and hence people suffering from high blood-pressure and ears or eyes problems, can relax in this pose

This is a restorative Variation of Pūrvottānāsana (LOY, Pl. 171). We show a few options below, choose the one that suits you best (if you don’t have enough chairs, replace them with benches or stools). 1. With two chairs

Sālamba (supported) Pūrvottānāsana on two chairs

→ →

→ →

→

→

Place one chair with its back about 1 meter (3.5 feet) away from the wall. Place a second chair opposite the first one to create a platform. Spread a sticky mat across the two seats and then two bolsters on top. Slide the top bolster slightly further away from the wall to create a step for your lower back. Insert a block to support the head side of the top bolster (not shown). Prepare a folded blanket to support your head and, if needed, lean two blocks against the wall. Insert your legs through the backrest and sit on the lower bolster facing the wall. Stretch your legs and support your feet against the wall or the blocks ①. Adjust the pose such that your buttock bones rest on the bottom bolster and your upper buttocks are supported by the front edge of the top bolster. Lie back on the bolsters. Rest your head and back of the neck on the folded blanket. Hold your elbows above the head, or spread your arms sideways.

2. With four chairs

Sālamba Pūrvottānāsana with feet against a Siṁhāsana box and support for the arms

→

For long and restorative stay, place two chairs with bolsters on their seat on both sides to support your arms more conveniently ②. (Here the feet are supported by a Siṁhāsana box)

3. With three chairs

Sālamba Pūrvottānāsana on three chairs

→ →

Place two chairs facing each other and another chair next to them. Pad the chairs with a folded sticky mat and place a bolster on top of it. Place a blanket on the head side ③.

Viparīta Karaṇi Viparīta Karaṇī is probably the most effective restorative pose, which allows for deep relaxation. We show here two Variations of this pose.

Variation 1: Shins on the Seat Props: 2 bolsters, foam blocks or other material; Optional: blankets

Benefits: Supporting the shins relaxes the abdominal organs.

Viparīta Karaṇi – pelvis and lumbar on bolsters and shins on the chair

→ →

→

→ → →

Place two bolsters laterally in front of the chair, one on top of the other. If needed, raise the level of the seat using foam blocks and blankets. The height of the seat should enable your shins to rest horizontally when lying with your buttocks on the bolsters. Sit on the bolsters with your side to the chair and roll into the pose, such that the top of your pelvis and your lumbar rest comfortably on the bolsters and your buttock bones extend slightly beyond the edge of the bolsters. Adjust your position to find comfort: your thighs slant slightly away. There should be no load on your shoulders; rather, your chest should feel open and well lifted. Relax your abdomen completely and stay in the pose quietly for 5-10 minutes. Imagine the energy of the body flowing towards your lower abdomen both from your shoulders and from your legs.

Tip: Abhijata Iyengar gave a beautiful description of this pose as having two waterfalls and two lakes. The legs being one waterfall which falls into the

pelvis and abdomen. The chest is the other waterfall, which flows into the neck and head. In this way, blood is made to accumulate in the groins and abdomen and in the throat and brain. This is probably why this pose improves the immune response (among its other many tremendous benefits).

Variation 2: Pelvis on the Seat This Variation can be used as a preparation for Prāṇāyāma. Following the basic instructions, we add a few options. 1. Bolster lengthwise Level: Intermediate / Restorative

Props: bolster, another sticky mat (or piece); Optional: blankets, belt

Benefits: The chair provides a high support for the pose, which opens the chest and invites deep breathing. Holding the backrest helps to lift and open the chest.

Caution! You must use a stable chair for this Variation. When sliding out of the chair, be attentive not to allow the chair to tilt. If you do not feel confident, avoid this Variation.

Viparīta Karaṇi from the back of the chair

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Place the chair on the sticky mat and pad the seat with another sticky mat (or a piece). → Place a bolster on the floor, centered lengthwise and touching the back rung. Place a folded blanket to support your shoulders. Note: adjust the height of the support according to your height: Short people may place a folded blanket under the bolster to raise it. Tall people should place a folded blanket on the seat. →

Insert your arms and head through the hollow backrest and slide backward until your shoulders and your nape rest on the bolster. → Arch your back and support your sacrum on the seat. Hold the backrest to lift your chest. → Stretch your legs vertically up while keeping the chest open. 2. Belt holding the legs

Supporting the legs with a belt

→

Before entering the pose, you can loop a belt on the backrest and use it to support your legs. This allows you to relax your legs and arms.

Baddha Koṇāsana in Viparīta Karaṇi from the chair – using a belt to support the feet

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From there you can bend your legs to Baddha Koṇāsana – you’ll need to shorten the belt slightly.

3. Bolster widthwise

Viparīta Karaṇi from the chair with bolster widthwise

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Another option is to place the bolster widthwise for shoulder support and to rest the head on the floor.

Interlocking the legs in Padmāsana

You can bend your legs to Baddha Koṇāsana (not shown), or Padmāsana with or without a belt. → To come out of the pose, place your heels on the seat (to prevent the chair from rolling) and carefully slide backward to the floor, until your pelvis rests on the bolster. → You can then remove the bolster, place it on your belly, and rest in Śavāsana with your shins on the seat. →

Viparīta Daṇḍāsana Variation 1: On Two Chairs Props: bolster, another chair, belt

Benefits: The second chair enables one to ease the back arching while the

first chair maintains the strong opening of the chest.

On here we showed how to support Viparīta Daṇḍāsana with an inverted chair. Here we show how to make the pose more relaxing and restorative by resting the legs on a second chair.

Viparīta Daṇḍāsana on inverted chair shins on another chair

→

Place the inverted chair on your mat and place a bolster across its two rungs. → Place the second chair facing the backrest of the inverted chair, at a distance of about 1 meter (3 feet) from it. → Sit on the bolster facing the second chair and tighten a belt around your thighs. → Arch back into the pose, support your back on the bolster and place your legs on the second chair.

Ardha Halāsana

Variation 1: Thighs on Chair Props: bolster, 2-3 foam blocks (or other support for the pelvis), blankets; Optional: 2 blocks, sticky mat pieces

Benefits: The chair takes most of the body load off from the shoulders which enables deep relaxation. Raising and supporting the thighs create large space at the inner cavities of the body.

Benefits of raising the front legs on blocks: Raising the front legs of the chair tilt the seat backward, such that the legs are slanted toward the feet. This releases and extends the lower back and resembles better the plow shape of the final pose. It also creates space for the head to enter under the chair, even when the chair has a low front rung. The seat of the chair is usually too low for the pose and the blocks increase its height, so you won’t need to place a lot of support on the seat.

Ardha (half) Halāsana is a restorative pose, which refreshes the body and the mind. It is often practiced at the end of a backbend sequence, to relax the back and quieten the mind as a preparation for Śavāsana. Practice this pose when you are tired or agitated. After just 5 minutes, you will recover and feel calm and energized. Many Iyengar Yoga centers provide special ‘Halāsana benches’ for doing this pose. However, those are usually scarce, and most practitioners do not have them at home. Here we show how to create a setup for half Halāsana with an ordinary yoga chair, using blocks to elevate the front legs. Note: the use of the blocks is optional, but greatly improves the comfort and effect of the pose.

Placing blocks under the front leg

Preparing the setup: → Place the front legs of the chair on two wooden blocks such that the head can pass between them and the bolster can be placed close to the chairs’ legs. → Spread a blanket under the chair as padding for the back of the head. → Place a folded blanket in parallel to the seat and a bolster on top of it. Note: If your trunk is short, you may need to add another folded blanket under the bolster. →

Stack 2-3 foam blocks for the buttock in front of the bolster (you may use folded blankets or a second bolster instead). The buttock support will ease rolling up to the pose and soften rolling back from it. → Pad the seat with a sticky mat and add a folded blanket on top. If you are tall, add a few more blankets (or other material) on the seat to increase its height ①.

Ardha Halāsana with blocks under the front legs of the chair

Note: if the chair slides on the blocks, put sticky mat pieces on them. Entering the pose: → Sit on the buttock support and lie back with your shoulders on the centerline of the bolster and your head under the chair. → Push the floor with your hands to roll above your head and place your knees and thighs on the seat. Notes: • Do not hold the chair for rolling up, since it is not stable and may slide off the blocks. • To prevent your shoulders from sliding backward to the floor, make sure you start rolling up with your shoulders positioned on the centerline of the bolster. →

After stabilizing yourself in the pose, roll your thighs inward and position the frontal thighs well on the chair. → Stretch your arms back, interlock your fingers and position yourself on

the tops of your shoulder girdle. Make sure your neck is relaxed, your throat is soft, and your breathing is free. Note: If you experience load on the neck or feel chocked (as some women with large breasts may do), then move your trunk backward and support your knees, rather than the thighs, on the chair (not shown). →

Then release your arms and bend them on the sides of your body ②.

Coming down from Ardha Halāsana

→ → →

Stay in the pose for 5-10 minutes with soft breathing. To exit: bend your legs and gently roll back to the floor. Slide your trunk in the direction of your legs until the bolster supports your head ③. Stay here for a minute or two before continuing to the next pose (which may be Śavāsana with your lower legs on the chair, see next pose).

Using the wall to enter Ardha Halāsana

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If rolling up to the chair is difficult, position the chair next to the wall and climb with your feet on the wall ④ & ⑤.

Ardha Halāsana near the wall

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In case there is excessive stretch in the back of the thighs or the lower back, simply bend your legs slightly and support your feet on the backrest.

Helping to roll into the pose

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If a helper is available, he or she can help you as shown in ⑥.

Supporting the knees on the chair (without blocks)

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It is possible to use the chair without blocks under the front legs. For this use a tall chair, or stack a few blankets on the seat ⑦.

Sitting Prāṇāyāma In Light on Prāṇāyāma, B.K.S. Iyengar writes: “Prāṇa means breath, respiration, life, vitality, energy or strength… āyāma means stretch, extension, expansion, length, breadth, regulation, prolongation, restraint or control. ‘Prāṇāyāma’ thus means prolongation of breath and its restraint.” (p. 13) “Prāṇāyāma helps to regulate one’s conduct and energy perfectly. When Prāṇāyāma is performed properly diseases disappear and a restraint state of well-being, enlightenment and serenity is experienced.” (p. 62) The chair can help stabilize sitting in many ways; hence it is very helpful for Prāṇāyāma and Dhyāna (meditation).

Variation 1: Sitting on the Chair Optional Props: sticky mat (or piece), blankets, belt

Benefits: Sitting on a chair is very comfortable and allows to keep the back straight and the chest open. Holding the backrest helps to keep the spine stable and the shoulder blades in; hence the chest remains stable and open. People who have difficulty sitting on the floor can enjoy the full benefits of Prāṇāyāma and Dhyana while sitting on a chair.

Sitting on the chair for Prāṇāyāma

→ → →

First adjust the height of the seat as explained on here. Sit facing the back of the chair and hold its backrest. Hold the backrest and pull it gently to keep your spine upright and stable and your chest open. → For Prāṇāyāma lower your head down to form Jālandhara Bandha.

Using a belt to support the chest

→

You can loop a belt around the backrest and your chest to stabilize your trunk further.

Variation 2: Back supported by the Seat Props: bolster, blankets; Optional: wall

Benefits: The chair takes the load off the muscles of the back, enabling one to sit straight with reduced effort for longer duration. Supporting the back against the seat stabilizes the sitting.

Sitting for Prāṇāyāma with back to the chair

→ →

Place a bolster and/or blankets to raise your seat. Sit crossed legs on the blanket. Use one blanket or two to support your knees. Note: if the chair slides, place it with its back against the wall (not shown).

→

Move your pelvis back, slightly under the chair, such that when you sit erect, the edge of the seat supports your mid-back. → For Prāṇāyāma lower your head down to form Jālandhara Bandha.

Variation 3: Chair in front – Hands on the Seat Props: bolster, blankets; Optional: belt

Benefits: Holding the chair helps to keep the chest open and the trunk

upright, alert and balanced. In Svastikāsana, the legs of the chair support the shins, helping to keep the knees from dropping.

We show this Variation on two sitting poses, but the same method can be applied to other sitting poses.

Sitting for Prāṇāyāma

Sit in Vīrāsana on a support in front of the chair. Pull the chair close to you such that your legs are under the chair. Catch the legs or seat of the chair and gently pull it until it is in contact with your chest. Use this sensation to keep your spine upright and your chest open. → For Prāṇāyāma lower your head down to form Jālandhara Bandha. → → →

Sitting for Prāṇāyāma in front of the chair

→

You can also sit in Svastikāsana and support your shins on the front legs of the chair (add padding for comfort if desired).

Śavāsana In Light on Pranayama B.K.S. Iyengar writes: “Śavā in Sanskrit means a corpse and āsana a posture... It means relaxation, and therefore recuperation. It is not simply lying on one’s back with a vacant mind and gazing, nor does it end in snoring. It is the most difficult of yogic āsanas to perfect, but it is also the most refreshing and rewarding.” (Chapter 30, Para. 1). Śavāsana is the art of not-doing, not-acting - just being in the present moment. In our (often) hectic pace of life it is so important to learn to pause and relax. Hence, we recommend that you never give up Śavāsana! Even if you are in a great hurry to run to your daily business, spare at least five

minutes for this important pose! These minutes are very precious, you are totally detached from your daily activities, worries and obligations; your mental modality changes and you sort of float in a different realm, embraced by Mother Earth and Nature, enjoying the grace of tranquility. This is where you reap the seeds you sow in your practice – take time to savor them! It is important to recognize and nurture these states of tranquility, sublimity, mental stability and clarity. General instructions for Śavāsana: • Lie on your back. Start with knees bent and feet on the floor. Extend your buttocks toward your heels and spread them from inside out. • Roll your shoulders, one by one, away from your neck and toward the floor. • Hold your head and gently extend the back of your head away from your chest. Use a folded blanket to support the back of your head and neck as needed for comfort. • Then extend the back of your legs and move your heels away. Relax your legs, allow them to spread and let the feet roll out naturally. • Elongate and widen your back. Relax all the muscles of your body. • Observe your breath and use your exhalations to relax your body. • While in the pose, keep your mind in touch with your inner body; keep scanning your body, identify and release any tension.

Variation 1: Shins on the Seat Props: blanket; Optional: bolster, weights

Benefits: Elevating the legs lengthen and widen the lower back, which becomes flat and relaxed. This alleviates lower back pains. It also softens and relaxes the abdominal organs. Placing weight on the shins helps to relax the legs and the groins.

Śavāsana with shins on the seat

Place the chair at one end of the mat. Lie down in Śavāsana with your lower legs resting on the seat and your head on a folded blanket. → Place a bolster on your shins and relax. →

Coming out of Śavāsana with a bolster

→ →

A helper can place weights on the bolster; this relaxes the legs further. To come out of the pose, catch the bolster and place it between your thighs. → Roll to your right and support your head with your right hand. → Take a few breaths, open your eyes and then sit up.

Variation 2: Head Suspended under the Chair Props: belt

Benefits: The support for the head induces a relaxed, floating sensation. The back of the neck is elongated and there is a feeling of openness in the inner ears. This helps to alleviate dizziness.

Śavāsana – head hanging from chair

→

Tie a belt around the seat and let it hang near the floor with its buckle below the seat. → Lie on your back, head under the seat. → Rest the back of your head on the looped belt. Adjust the belt such that the back of the neck extends gently, and the head feels comfortable.

A closer look

Variation 3: Lying on a Folded Chair Props: blanket; Optional: bolster, weights

Benefits: The chair lifts the chest slightly and keeps it open; this facilitates deeper breathing. Hence, this Śavāsana can be used for Prāṇāyāma. The backrest supports the sacrum and extends it toward the heels.

Śavāsana lying on a folded chair (you may spread your mat on the folded chair)

→ →

Place a folded chair on the floor with its seat facing up. Spread your mat on the chair (not shown for clarity of the demonstration). Place a folded blanket on the seat and, if desired, prepare a bolster nearby (to be placed on your thighs). → Sit in front of the backrest and then lie with your back on the folded chair. Keep your buttocks on the mat such that the backrest supports your sacrum. → Spread your arms and relax deeply.

Variation 4: A Folded Chair on the Body Props: blanket, bolster

Benefits: The chair spreads the weight on the body, this helps to release the limbs and soften the muscles. The weight on the body amplifies the experience of being in Śavāsana (‘the Dead Body Pose’).

Placing weight on the body softens and spreads the musculature. In most yoga centers, there aren’t enough weights for all students, so the weight of the chair, and a bolster is a good substitute. Also, in many Iyengar Yoga classes, props are accumulated during the class, so they can be used in Śavāsana. You can place on the chair blankets, blocks and so on, to have more weight on your body (and arrange them back in place after Śavāsana).

Śavāsana using chair and bolster as weights

→

Prepare a folded chair, bolster, and possible some other props, next to you and lie down for Śavāsana. Have a folded blanket to support the back of your head and neck. → Place the chair on your body with the seat facing you and the backrest on your ribs. → Place the bolster and the other props (including weights, if available) on the chair. → Stay in āsana for 5 to 10 minutes.

CHAPTER TWELVE

SEQUENCES Introduction The effects of yoga practice are highly sensitive to the order in which the āsanas are performed in a particular session. Creating a sequence of āsanas (vinyasa) for a particular purpose is called vinyasakrama (sequence weaving). When creating or choosing a sequence, one ought to take into consideration factors like: one’s practice experience and maturity; one’s current physical and mental condition; the purpose of performing the sequence, as well as the characteristics of the environment in which the practice takes place. This may include one’s age, one’s physical and mental condition, one’s occupation, the time of the day, the weather, and much more. Predefined sequences are general recipes, and as such should be applied with discretion. The selected sequence must be adapted to the constitution, experience and needs of the practitioners. That is true for one’s own practice as well as for teachers who give classes to others. And it is especially critical when giving yoga classes to people with specific conditions, such as advanced age, physical injuries, illness or depression. As a teacher, working

with such people you must be prudent and adapt the sequence to the need of your students. For example, you may need to repeat the same āsana several time, starting with a gentle movement, and gradually intensify it. You should also consider skipping āsanas that seem too challenging for your audience. As a yoga prop, the chair helps to adapt classical āsanas to different audiences and purposes. In this chapter, we provide several examples. Note: In all asymmetric poses the explanations is given on the right side, but of course the pose should be done on both sides.

1. Gentle Sequence I – for Aging People Duration: 60-75 min.

Props: belt, blanket, wall; Optional: bolster

This is a gentle sequence, which is appropriate for aging people and for people with balance and/or movement difficulties. It contains simple standing poses with the support of the chair.

1. Tāḍāsana Chair behind

45 sec.

2. Tāḍāsana Chair in front

45 sec.

3. Tāḍāsana Chair in front, lifting the heels

10 sec. x 5

4. Vṛksāṣana Using the backrest for balance

30 sec. on each leg

5. Utthita Hasta Pādāṅguṣṭhāsana I Lifted foot on seat

40 sec. each leg → Stand with your back against the wall. → Lift your right leg and place the foot on the seat. → Hold your knee with a belt. → Move your shoulders back to touch the wall. → Pull the belt to open your chest.

6. Utthita Hasta Pādāṅguṣṭhāsana II Lifted foot on seat

40 sec. each leg → Stand with your back against the wall. → Lift your right leg, turn it out and place the foot on the seat. → Hold your knee with a belt. → Move your shoulders back to touch the wall. → Keep your left leg close to the wall. → Use your right hand to move your right knee closer to the wall.

7. Pārśvottānāsana Hands on the chair

40 sec. each side

→ →

Bend forward and place your hands on the seat. Extend your trunk forward and make your back concave.

8. Vīrabhadrāsana I Sitting on the chair. Stage I

40 sec. each side → Rest your right buttock on the seat. → With your left leg bent, lift and open your chest.

9. Vīrabhadrāsana I Sitting on the chair. Stage II

40 sec. each side Slowly straighten your left leg.

10. Utthita Pārśvakoņāsana Sitting on the chair

40 sec. each side

11. Shoulders Opening

30 sec. x 2 → Sit close to the back of the chair and hold the back of the seat. → Roll your shoulders back and down.

12. Arching Back

30 sec. x 3

Lean on the backrest and arch back to open your chest.

13. Parvatāsana Sitting on the chair

40 sec. x 2 → Interlock your fingers and stretch your arms, palms facing up. → On the second attempt, alternate the interlock of your fingers.

14. Daṇḍāsana

45 sec. Press your hands on the seat and lift your chest.

15. Paśchimottānāsana

40 sec. x 2 Hold the legs of the chair and extend forward.

16. Bharadvājāsana

30 sec. each side x 2 → Sit with your right side near the backrest. → Pull the backrest with your left hand. → Push the backrest with your right hand or press it on the seat. → Turn your chest towards the backrest.

17. Śavāsana Shins on the chair

5-8 min

2. Gentle Sequence II - for Aging People and Movement Limitations Duration: 40 min.

Props: another chair, 2 bolsters, block, belt, blankets, wall, sticky mat piece

Unlike the first sequence, this one includes only sitting or lying poses; thus, it is especially appropriate for people who have standing difficulties.

1. Stretching the arms down

1 min. → Stretch your arms down and hold the legs or the seat of the chair. → Move your shoulder blades down and inward; broaden your chest and collar bones.

2. Parvatāsana

1 min. x 2 → Interlock your fingers and stretch your arms up, palms facing up. → On the second attempt, alternate the interlock of your fingers.

3. Shoulder Opening

1 min. x 2

→ →

Interlock your fingers behind your back and stretch your arms upward. On the second attempt, alternate the interlock of your fingers.

4. Garuḍāsana Sitting on the chair

1 min. x 2 → Cross you right leg over your left leg and entwine your arms in front, palms facing each other. → For the second time change the crossing of the legs and arms.

5. Utkaṭāsana Sitting on the chair

40 sec.

6. Kūrmāsana Preparation Stage I: hands on the floor

1 min.

7. Kūrmāsana Preparation Stage II: catching the front rung

1 min.

8. Preparing for Ardha Padmāsana

1 min. each side

9. Pūrvottānāsana

3-5 min.

10. Viparīta Daṇḍāsana

3-5 min. Use a second chair to support your feet and a bolster to support the top of your head.

11. Pavana Muktāsana

2 min.

12. Pāśāsana

40 sec. each side

13. Marīchyāsana III

40 sec. each side

14. Side Stretch

40 sec. each side

15. Pārśva Upaviṣṭa Koṇāsana

40 sec. each side

16. Bharadvājāsana Legs under the backrest

40 sec. each side

→ → →

Insert your legs under the backrest and sit on the chair. Pull the backrest with your left hand. Catch the seat with your right hand.

17. Bharadvājāsana Legs under the backrest

40 sec. each side Place a block between your pelvis and the frame of the backrest.

18. Sarvāṅgāsana

5 min. See here.

19. Baddha Koṇāsana in Sarvāṅgāsana

2 min. See here.

20. Setu Bandha Sarvāṅgāsana

3-5 min.

Use a belt to keep your legs joined. See page 243.

21. Śavāsana

5-8 min.

3. Home & Office Practice Duration: 15 min.

Optional Props: home pillow

Practice this sequence at home or at your workplace. It is simple, short and doesn’t require special props – all you need is a regular chair. You may practice it a few times a day, whenever you feel the need to refresh.

1. Daṇḍāsana

1 min.

2. Paśchimottānāsana

1 min.

3. Bharadvājāsana

45 sec. each side

4. Ūrdhva Dhanurāsana

45 sec. x 2

5. Utthita Hasta Pādāṅguṣṭhāsana

40 sec. each leg

6. Pārivŗtta Utthita Hasta Pādāṅguṣṭhāsana

40 sec. each leg

7. Pārśva Utthita Hasta Pādāṅguṣṭhāsana

40 sec. each leg

8. Uttānāsana

2 min.

9. Viparīta Daṇḍāsana

2 min.

4. Restorative & Prāṇāyāma – for Advanced and Intermediate Duration: 40 min.

Props: another sticky mat (or piece), 2 blocks, blankets, bolster; Optional: belt

This sequence includes several supported backbends that open the chest and prepare for Prāṇāyāma. You may do this sequence, or parts of it, in your morning Prāṇāyāma session.

1. Supta Vīrāsana On an inverted chair

5 min. See here.

2. Viparīta Daṇḍāsana On a tilted chair

5 min.

See here.

3. Setu Bandha Sarvāṅgāsana Calves on the seat, using a block for sacrum

5 min. See here.

4. Chair Sarvāṅgāsana

5-7 min. See here.

5. Śavāsana Lower legs on seat

5 min. See here.

6. Prāṇāyāma

5-10 min.

Sitting on the chair.

5. Standing Poses & Sarvāṅgāsana – for Beginners Duration: 30 min.

Props: bolster, blanket, another sticky mat (or piece)

This short sequence starts with several standing poses using a chair and concludes with Chair Sarvāṅgāsana and Śavāsana.

1. Adho Mukha Śvānāsana Hands on seat

45 sec. See here.

2. Utthita Trikoṇāsana Chair behind

45 sec. each side See here.

3. Utthita Pārśvakoņāsana Chair behind

45 sec. each side See here.

4. Vīrabhadrāsana II Chair in front

45 sec. each side

See here.

5. Vīrabhadrāsana I Sitting on the chair

45 sec. each side See here.

6. Ardha Uttānāsana Head resting on chair

45 sec. See here.

7. Pārśvottānāsana Leaning on a folded chair

45 sec. each side See here.

8. Uttānāsana Leaning on a folded chair

1 min. See here.

9. Sarvāṅgāsana From chair

5 min.

See here.

10. Śavāsana Shins on the seat

5 min. See here.

6. Inverted Chair Sequence - for Intermediate Duration: 60-80 min.

Props: blanket, wall

This sequence combines variations of standing poses, sitting poses, twisting poses and inversions. The common denominator of the sequence is the use of inverted chair.

1. Utthita Trikoṇāsana Front foot on inverted chair

45 sec. each side See here.

2. Vīrabhadrāsana II Front foot on inverted chair

45 sec. each side See here.

3. Pārśvottānāsana Front foot on inverted chair

45 sec. each side See here.

4. Pārivŗtta Trikoṇāsana Front foot on inverted chair

45 sec. each side

See here.

5. Adho Mukha Śvānāsana Hands on inverted chair

1 min. See here.

6. Śīrṣāsana Inverted chair support

5 min. See here.

7. Svastikāsana Hands on inverted chair behind

30-40 sec. each crossing See here. Push against the chair to lift and open your chest.

8. Parvatāsana in Svastikāsana Inverted chair behind

30-40 sec. each crossing → Interlock your fingers and stretch your arms up. → Maintain the lift of your chest and the concavity of your back as you stretch up.

9. Pārśva Svastikāsana Inverted chair behind

30 sec. each side; then change the crossing of your legs and repeat See here.

Maintain the lift of your chest and the even extension of both sides of your body.

10. Adho Mukha Svastikāsana Resting on the rungs

30-40 sec. each crossing Turn around and use the rungs to support your arms and head.

11. Baddha Koṇāsana Hands pushing against inverted chair behind

40 sec. See here. Push against the chair to lift and open your chest.

12. Pārśva Baddha Koṇāsana Holding inverted chair behind

30 sec. each side See here. Maintain the lift of your chest and the even extension of both sides of your body.

13. Adho Mukha Baddha Koṇāsana Resting on the rungs

40 sec.

Turn around and use the rungs to support your arms and head.

14. Daṇḍāsana Hands pushing against inverted chair behind

30-40 sec. See here. Push against the chair to lift and open your chest.

15. Pārśva Daṇḍāsana Hand pushing against inverted chair behind

30 sec. each side Maintain the lift of your chest and the even extension of both sides of your body.

16. Pūrvottānāsana Hands on inverted chair

30 sec. x 2 See here.

17. Bharadvājāsana I Hand on inverted chair behind

40 sec. each side x 2 See here.

18. Marīchyāsana III Hand on inverted chair behind

40 sec. each side x 2

See here.

19. Sarvāṅgāsana Folded chair against the back

5 min. See here.

20. Halāsana Holding a folded chair

3 min. See here.

21. Pārśva Halāsana Holding a folded chair

1 min. each side See here.

22. Śavāsana Lying on a folded chair

5-8 min. See here.

7. Shoulder Opening and Backbends – for Intermediate & Advanced Duration: 45 min.

Props: belt; Optional: wall, bolster

This sequence starts with gentle shoulder movements and proceeds to more challenging shoulder actions. It concludes with three restorative poses.

1. Shoulder opening in Vajrāsana Chair in front

45 sec. See here.

2. Shoulder opening in Vajrāsana Chair behind

45-60 sec.

See here.

3. Shoulder opening lying in the chair

60-90 sec. See here.

4. Dwi Pāda Viparīta Daṇḍāsana Holding the legs of the chair

1 min. See here.

5. Dwi Pāda Viparīta Daṇḍāsana On a tilted chair

2-3 min. See here.

6. Eka Pāda Viparīta Daṇḍāsana Leg held by belt

1 min. each leg See here.

7. Baddha Koṇāsana in Viparīta Daṇḍāsana Legs held by belt

1 min.

See here.

8. Padmāsana in Viparīta Daṇḍāsana

45 sec. each folding See here.

9. Supported Kapotāsana Back on seat

1 min. See here.

10. Lifting to roll the chair

Pull yourself up to the seat and then exhale and roll the chair with you.

11. Moving the chair over the head

Move the chair over your head, then lower it and insert your head & trunk through the backrest.

12. Vīrāsana

20 sec. → Place the backrest on your thighs, then fold it. → Widen your feet and join your knees for Vīrāsana.

13. Supta Vīrāsana

3-5 min.

→ → →

Lie back on the seat of the folded chair. If needed, use more support on the seat. See here.

14. Adho Mukha Vajrāsana

1-2 min.

15. Pārśva Vajrāsana

30 sec. each side x 2 Twist to the side, using the legs of the chair for anchoring.

16. Śavāsana Lying on a folded chair

5-8 min. If possible, place weights on the body. See here.

8. Forward bends with a Folded Chair – for Intermediate Duration: 60-70min.

Props: another chair and 2 bolsters or block (for Setu Bandha Sarvāṅgāsana), 2 blankets

This is a pacifying sequence, using the folded chair for stability and relaxation.

1. Uttānāsana Leaning on a folded chair

2 min. See here.

2. Pārśvottānāsana Leaning on a folded chair

1 min. each side

See here.

3. Prasārita Pādottānāsana Resting the shoulders on the sides of the chair

2 min. See here.

4. Supta Pādāṅguṣṭhāsana I Back of the leg against folded chair

45 sec. on each leg x 2 See here.

5. Supta Pādāṅguṣṭhāsana II Back of the leg against folded chair

45 sec. on each leg x 2 See here.

6. Daṇḍāsana Back against the chair

1 min.

See here.

7. Paśchimottānāsana Resting on a folded chair

1-3 min. See here.

8. Janu Śīrṣāsana Resting on a folded chair

1 min. each side See here.

9. Trianga Mukhaikapāda Paśchimottānāsana Resting on a folded chair

1 min. each side

10. Upaviṣṭa Koṇāsana

2 min. See here.

11. Pārivŗtta Janu Śīrṣāsana Back against a folded chair

1 min. each side See here.

12. Pārivŗtta Upaviṣṭa Koṇāsana Resting on a folded chair

1 min. each side

See here.

13. Setu Bandha Sarvāṅgāsana On two chairs

5 min. See here.

14. Śavāsana With a folded chair on the body

5-8 min. See here.

9. Backbends – for Advanced Duration: 90-100 min.

Props: another chair, wall, blanket

This dynamic sequence starts with warming-up poses and continues with a number of quite advanced backbends. It also contains inversions, so it requires more time.

1. Adho Mukha Śvānāsana Hands on inverted chair

45-60 sec. See here.

2. Adho Mukha Vŗksāṣana Upper arms supported by two chairs

40 sec. x 3

See here. First, go up with the right leg; second, with the left; third, jump with two legs.

3. Ūrdhva Mukha Śvānāsana Hands on the rear legs of an inverted chair

45 sec. See here.

4. Ūrdhva Mukha Śvānāsana Hands on the rear rung of an inverted chair

45 sec. See here.

5. Ūrdhva Mukha Śvānāsana pressing on the front legs of an inverted chair

45 sec. See here.

6. Vīrabhadrāsana I Backrest in front

45 sec. each side

See here.

7. Vīrabhadrāsana I Backrest behind

45 sec. each side See here.

8. Adho Mukha Śvānāsana Hands on inverted chair

45-60 sec. See here.

9. Pīnchā Mayūrāsana Shoulder blades against the seat

40 sec. x 2 See here.

10. Śīrṣāsana Framed by inverted chair

5-8 min.

11. Uṣṭrāsana Hands pressing on an inverted chair

45 sec. See here.

12. Uṣṭrāsana Sacrum supported by a folded chair

See here.

45 sec. See here.

13. Uṣṭrāsana Pelvis against the front edge of the seat

45 sec. See here.

14. Ūrdhva Dhanurāsana Hands holding a folded chair

40 sec. x 3 See here.

15. Viparīta Daṇḍāsana Feet on inverted chair

40 sec. x 3 See here.

16. Adho Mukha Śvānāsana Feet on inverted chair

45-60 sec.

See here.

17. Prasārita Pādottānāsana Leaning on a tilted chair

1-2 min. See here.

18. Ardha Halāsana Legs on the seat

5-8 min. See here.

19. Śavāsana Shins on the seat

5-8 min. See here

Appendix A: B.K.S. Iyengar’s Blessing for A Chair for Yoga

Āsana Index Adho Mukha Baddha Koṇāsana Adho Mukha Śvānāsana Adho Mukha Svastikāsana Adho Mukha Vīrāsana Adho Mukha Vŗksāṣana Ākarṇa Dhanurāsana Ardha Chandrāsana Ardha Halāsana Ardha Matsyendrāsana I Ardha Matsyendrāsana II Ardha Padma Paśchimottānāsana Ardha Uttānāsana Baddha Koṇāsana Bharadvājāsana I Chakra Bandhāsana Chatush Paḍāsana Daṇḍāsana Dhanurāsana Dwi Pāda Viparīta Daṇḍāsana Eka Pāda Bakāsana I Eka Pāda Rājakapotāsana Eka Pāda Śīrṣāsana Eka Pāda Viparīta Daṇḍāsana Garuḍāsana Gomukhāsana Halāsana Hanumānāsana Jānu Śīrṣāsana Kapotāsana

86, 96, 98 11-12, 235 96 95 159-160 223-224 23, 61 154-155, 249-250 119, 123 114 85 16-17 70, 74, 78, 80-81 110-112, 117, 122 200 176 67-68, 72, 77, 79 171 194-200, 202-208, 248 233 214-216 133 204-205 32 82 144-145, 147-148 225-226 98, 102, 105 212

Kūrmāsana Mahāmudrā Mālāsana Marīchyāsana III Naṭarājāsana Nirālamba Sarvāṅgāsana Paripūrņa Nāvāsana Pārivŗtta Ardha Chandrāsana Pārivŗtta Jānu Śīrṣāsana Pārivŗtta Pārśvakoņāsana Pārivŗtta Trikoṇāsana Pārivŗtta Upaviṣṭa Koṇāsana Pārivŗtta Utthita Hasta Pādāṅguṣṭhāsana Pārśva Baddha Koṇāsana Pārśva Pavana Muktāsana Pārśva Śīrṣāsana Pārśva Svastikāsana Pārśva Upaviṣṭa Koṇāsana Pārśva Utthita Hasta Pādāṅguṣṭhāsana Pārśva Vīrāsana Pārśvaika Pāda Śīrṣāsana Pārśvottānāsana Parvatāsana Paryaṅkāsana Pāśāsana Paśchimottānāsana Pavana Muktāsana Pīnchā Mayūrāsana Pinḍāsana in Śīrṣāsana Prāṇāyāma Prasārita Pādottānāsana Pūrvottānāsana Śalabhāsana

89, 92 105 71, 87-88 113, 118, 123 216 154 218 30 100, 108 28, 40, 52 27, 35, 51 107-108 125-126 122 240 130, 132 114, 121 86, 106 63-64 121 133 44, 53, 237 262-263, 271 173 115-116, 120, 123 84, 90-91, 97, 99-101, 103-104 239-240 162-165 134 66, 80, 252-254 46, 237-238 174-175, 244 167

Sālamba Pūrvottānāsana Sālamba Sarvāṅgāsana Sālamba Śīrṣāsana Samasthiti Sarvāṅgāsana Śavāsana Setu Bandha Sarvāṅgāsana Śīrṣāsana Śīrṣāsana Viparīta Karaṇī Supta Pādāṅguṣṭhāsana Supta Vīrāsana Svastikāsana Tāḍāsana Trianga Mukhaikapāda Paśchimottānāsana Upaviṣṭa Koṇāsana Ūrdhva Baddhānguliyāsana Ūrdhva Daṇḍāsana Ūrdhva Dhanurāsana Ūrdhva Dhanurāsana II Ūrdhva Mukha Paśchimottānāsana I Ūrdhva Mukha Śvānāsana Ūrdhva Prasārita Paḍāsana Uṣṭrāsana Utkaṭāsana Uttānāsana Utthita Hasta Pādāṅguṣṭhāsana Ūrdhva Namskārāsana Utthita Marīchyāsana III Utthita Pārśvakoņāsana Utthita Trikoṇāsana Vajrāsana Vasiṣṭhāsana Viparīta Chakrāsana

244 137-155 128-136 21, 33-34 See Sālamba Sarvāṅgāsana 255-256 156-159, 243 See Sālamba Śīrṣāsana 135-136, 207 222 241-242 71, 78 21, 33-34 102 69, 76, 81, 86, 105-106 34 133 184-192 93-94 168-170 220 177-183 31 14-19, 236 54-56, 63-64 31 124 25, 37, 50, 62 22, 35, 48, 58-60 77, 82 229-230 210-211

Viparīta Daṇḍāsana Viparīta Karaṇī Vīrabhadrāsana I Vīrabhadrāsana II Vīrabhadrāsana III Vīrāsana Viśvāmitrāsana Vṛksāṣana Vṛśchikāsana I Yoga Kurutna

See Dwi Pāda Viparīta Daṇḍāsana 133-136, 146, 159, 161, 207, 245247 25-26, 38, 62 24, 36, 52 41-42 76, 80 231-232 57-58 211 172-173