Saturday, July 09, 2011
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.
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.