Beijing, China: November 21 – 24, 2018

Workshop at the Iyengar Yoga Institute of China, Beijing

Practicing Uttanasana with the legs separated allows for more mobility and a deeper forward extension than when the legs are together.

Practicing Uttanasana with the legs together compresses the abdominal area against the thighs (except where the student has tight hamstrings, and the trunk moves away from the thighs). This massages the abdominals, and helps keep the area healthy.

Tadasana. To ensure that the abdominal organs move up, roll the tops of the thighs back and take the tailbone in.

Uttitha Trikonasana. Revolve the tops of the femur bones out at the sockets. This ensures that the thigh bones will move into the sockets in a healthy way.

Rope Sirsasana. To ensure a deep internal alignment of the abdominal organs, make sure the belt is place exactly on the sacral bone.

Parsvakonasana. Similarly to Trikonasana, turn the tops of the thighs out.

Ardha Chandrasana. Turn the trunk and pelvis away from the standing leg. Can you touch the lifted leg shoulder blade and buttock to the wall?

Parsva Upavista Konasana. Turn from the navel toward the front leg. Everything below the navel is influenced by the activation of the left foot — press out through the left foot big toe mound.

Sirsasana. To avoid eye pressure, be exactly on the center of the crown of the head. Press the forearms down. Lift the shoulders.

Chatush Padasana over a chair. Raise the pelvic area off the chair, and placing the trapezius on the front edge of the chair, curve it around the edge of the chair. The upper back/shoulder skin will  get dragged away from the head and area just below the collar-bones will open.

Supta Konasana/Chair Halasana. This gives low back relief. It’s also a better way to go for those with long spines, where it’s not so easy to climb through the chair.

Coming out of Viparita Dandasana over Crossed Bolsters. Allow the lower back to spread.

Bolster Supported Setu Bandasana. Make sure the shoulders just touch the floor (and that you haven’t slid too far off the bolster).

 

© 2019 Bobby Clennell

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