Saturday, July 09, 2011

Ustrasana



Ustrasana: We're on our knees.

There is no asana where I couldn't learn anything. In preparation for this post I read in the book by Gregor Maehle "Ashanga Yoga - the intermediate series".

1. When arching back the head is the last body part that moves back. This is different to the other back bending asanas where the head moves first.
2. The hands needn't only touch the verses, it's good when the finger tips touch the toes.
3. The legs needn't to be parallel to the wall. The pose becomes more intensive when the hips move even more forward. Shin bones press into the floor. This is a very active pose. Leg muscles are engaged.

Vinyasa: 
1. Getting into the pose: It's floating on the knees from downdog with an inhaling. Hands hold the wrist. And with the very next exhaling one has to go backwards. There are no extra breaths.
2. Getting out of the pose: This is very new for me. After 5 breaths one comes up with an inhaling, the hands hold the hips again. With the next exhaling, the hands place on the floor next to the knees. One shall not sit down on the legs (which I've done so far). With the next inhalation one shall lift the body up, feet are off the ground now. This is a balancing thing that needs strength. And only after this deep inhaling with the body and feet off the ground one floats back into chaturanga dandasana. :)

Gregor even warns that it can lead to imbalances if one doesn't build strength, but only flexibility. To lift up the body after having done the pose is a must-do.

Me too, I have omitted this vinyasa. I'll take care of this from now on.

It's Saturday and it's my more relaxed day. It's planned to do the moon sequence by Sweeney.


5 comments:

Debb said...

I recently took a class from a gentlemen who had recently received his hatha yoga teaching in India. When he goes back into this pose, he had us first raise one arm straight up (while on our knees) and with the movement of the arm back to the ankle we slowly did the back bend. For me, it was a much easier way to reach the ankles(feet). And, we concentrated on opening our heart while in the pose. Hatha was a nice change from Ashtanga, it helped me to improve the form in each asana.

Ursula said...

The advantage when raising the arm is that one really has to lengthen the body (which is so important).

It can make sense to look around from time to time.

So great to read how committed you are. :)

Much fun.

Ursula said...

The advantage when raising the arm is that one really has to lengthen the body (which is so important).

It can make sense to look around from time to time.

So great to read how committed you are. :)

Much fun.

Debb said...

At my age (17 with 40 years experience) I must CONSISTENTLY practice yoga. It is the difference between flexibility and stiffness in body and mind on a daily basis. Four plus years of it now and the difference in my life is amazing to me; more energy, eaiser movement, clearer thinking and many more peace felt moments in the day. You, dear U, continue to be an inspiration to practice.

Ursula said...

Thank you so much.

I love your age.....:)

So interesting that you see the flexibility of the mind, too. It's so true. With our yoga practice we also keep the mind flexible (Psssst, it keeps us young, too).