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鳳ש
A Comprehensive Guide to Iyengar Yoga Practice with a Chair
THE EXTENDED
CHAIR FOR YOGA
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
Preface
Introduction
Āsana Index
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.
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
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)
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
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) /
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)
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
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)
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 /
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.
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 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
Variations 1 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 it 1 ,
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
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 In: Guruji Uwach – Quotes BKS Iyengar 2004, compiled by Nivedita Joshi
2 See: Yoga Sutra II.47
3 Yoga Sutra I.2
INTRODUCTIO N
Why Chairs?
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.
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.
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.
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
If your knees are lower than the seat, use support for your feet or either
foot.
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 foldin g
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.
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 & Eya l
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.
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!
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.
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 & UTTĀNĀSAN
A
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
Note : If the chair doesn’t have a front rung, turn it around to face the
wall and use the rear rung (not shown).
→ 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.
Benefits:
Pushing the hands against a slanted surface creates a sharper
angle (close to 90 0 ) 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.
→ 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.
→ 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).
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.
→ 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 .
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.
→ 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 .
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
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.
→ 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) .
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.
→ 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.
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.
→ 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
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.
→ 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.
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.
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 .
→ 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
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
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 .
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
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 .
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.
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.
→ 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.
→ 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.
→ 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 .
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
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.
The chair is used here very much like in Vīrabhadrāsana I (see here ).
Pārivŗtta Pārśvakoņāsana – back leg under the backrest – entering the pose
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) .
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.
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 .
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.
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
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.
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)
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.
Benefits:
The chair in front helps to turn the trunk and to broaden the front
of the body.
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 .
→ 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.
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).
→ To help stretching the left leg and aligning the pelvis, you may use
the wall to support your left heel .
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
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
→ Try to stretch further in order to place your left hand on the floor .
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.
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):
Benefits:
Supporting the pelvis helps maintaining the alignment of the
pelvis, which is a challenge in this pose.
Supporting the pelvis
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.
The backrest can support the hands also in another interesting way.
→ 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
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.
using a bolster
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
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.
→ Tilt the chair to position the backrest exactly against your front
groins.
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.
→ 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) .
Benefits:
The slanted support changes the angle of the front foot, this helps
to activate the front leg and reduces load from the ankle (over-
compression 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.
→ 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.
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 .
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
→ 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 .
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.
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 chai r
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
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.
→ 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.
→ 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.
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 wal l
→ 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.
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 .
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.
→ 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.
→ 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.
Another option is to place the armpit on the backrest and the hand on the
seat.
You can also rest the right side of the head or its back on the backrest.
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 .
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
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 .
Adjust the angle of the folded chair to match the height of your groin
Ardha Chandrāsana with the backrest against the groin
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 backres t
Note : before entering the pose, adjust the height of the seat to match
the height of your knee (see page 5 ).
Vīrabhadrāsana I with two chairs – using the backrests to enter the pose
→ As you bend your right leg into the pose, push your hands on the
seats to maintain the lift of your trunk .
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
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) .
→ 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
‘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
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 .
Benefits:
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.
→ 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 .
→ If you have wall ropes, hold a top rope to lift your trunk further.
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 ).
→ 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.
→ 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 .
Benefits:
The frame of the backrest helps to open the thighs further.
Holding the backrest helps to sit upright and to open the chest.
→ 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.
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
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.
→ 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
Optional Props: blosters, another
Level: Intermediate
mat, flat block
→ 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).
→ You can support your head with bolsters to stay more comfortably .
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.
→ 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.
Note : If you do not reach the backrest, loop a belt around the backrest
and hold it (not shown) .
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.
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.
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.
→ Place the folded chair upside-down with its legs against the wall and
prepare a blanket to sit on.
→ 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 .
→ 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 ).
Benefits:
Holding the rear edge of the seat increases the shoulders’
movement.
→ 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.
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.
→ 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 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
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 .
→ 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.
Benefits:
Stabilizing the pose with the hands induces quietness.
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.
Benefits:
Stabilizing the pose with the hands induces quietness.
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 STHIT I
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.
→ 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).
→ Finally, hold your feet, bend your elbows sideways and rest your
forehead on your shins or on the bolster ④ .
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
→ 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
.
Benefits:
The downward slope of the legs eases the forward extension since
gravity helps to release the trunk forward.
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 .
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.
→ 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.
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.
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.
→ 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.
→ 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.
→ 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 .
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.
→ 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 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.
→ 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.
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.
→ 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.
→ 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.
Benefits:
The raised support of the hands and the forehead enables
everyone to experience the cooling and relaxing effect of forward
bends.
→ 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 .
Stage 1:
Janu Śīrṣāsana – easy variation: bending in between the legs; head on the seat
Stage 2:
→ To do proper Janu Śīrṣāsana, place your straight leg under the chair
and bend over your leg hold the chair as before.
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 sea t
Benefits:
Same as for Baddha Koṇāsana (see previous Variation)
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.
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 .
→ 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.
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
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.
→ 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.
→ 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.
→ 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)
.
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.
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.
→ 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 .
→ 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.
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
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.
→ 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
Benefits:
The chair helps to pull the trunk sideways
→ Turn to the right and bend forward over your right leg to Pārśva
Upaviṣṭa Koṇāsana .
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.
→ 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 .
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 STHIT I
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.
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.
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.
→ 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 .
→ 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.
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 .
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 .
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
Benefits:
Sitting on the chair helps to bend forward in order to catch the
ankle.
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.
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
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 .
Benefits:
Sitting on the chair allows for more freedom in the trunk for
twisting.
The chair is used to anchor the hands.
Here, Bharadvājāsana is done as usual (sitting on the floor) and the chair is
used for intensifying the twisting action.
Caution!
Women in period and pregnancy should avoid this pose. They are
advised to do Marīchyāsana I instead (see ②).
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
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) .
Benefits:
The chair provides a stable anchoring for the back hand, which
helps to extend and twist further.
Benefits:
The inverted chair provides a stable anchoring for the back
hand, which helps to extend the trunk and twist further.
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
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.
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 .
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
“Whatever nectar flows from the moon which is divine form, it is all
swallowed up by the sun. Hence the body decays.”
“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.”
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.
Sālamba Śīrṣāsana
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.
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.
→ 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 .
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.
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) .
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.
→ From there you can do variations like Pārśva Śīrṣāsana and Eka
Pāda Śīrṣāsana (not shown) .
→ 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
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 .
3. Ūrdhva Daṇḍāsana
Ūrdhva Daṇḍāsan a
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.
→ 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.
→ If needed, place a bolster on the chair for a higher and softer support
③.
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
→ 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.
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.
→ 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 ).
→ 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.
→ 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.
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
→ As you slide off the chair, insert your arms under the front rung ①.
→ 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.
Pārśva Halāsana
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.
→ If possible, bend your arms around the front legs of the chair and use
them to pull your shoulder further back .
→ 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 .
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.
→ 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.
鳳ש
→ Go to Halāsana . Now hold the folded chair as wide as possible and
bring it to support your upper back ② .
→ 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.
In Halāsana and Pārśva Halāsana you can use the weight of the chair to
anchor your arms.
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
→ 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.
→ 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.
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.
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.
→ 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.
→ 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 ) .
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.)
The next two variations of the Sarvāṅgāsana cycle require two chairs, one
for each foot.
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
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.
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.
Benefits:
Resting the back of the body on the wall is very relaxing.
Descending from the chair to Halāsana with back against the wall
→ 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
From there you can practice some variations. A sample is presented below:
Eka Pāda Sarvāṅgāsana back against the wall and leg supported on the chair
Benefits:
The chair provides higher support for the legs, so one can drop
halfway instead of dropping all the way to the floor.
→ Put a bolster lengthwise under the chair, such that it touches the ‘leg-
side’ 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.
→ 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)
→ Lift one leg at a time to Eka Pāda Setu Bandha Sarvāṅgāsana (LOY
Pl. 260) ①.
2. Uttāna Padma Mayūrāsana (legs on the seat)
→ 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.
→ 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) .
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 .
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
→ 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 .
Caution!
When coming down fold your legs in order to avoid bumping the
chair .
→ 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).
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.
Benefits:
The block helps to extend the triceps and to create more
movement in the shoulder.
→ 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.
Benefits:
This Variation flexes the shoulders and prepares for Pīnchā
Mayūrāsana, in which the angle between the lower and the upper
arms should be 90 0 .
→ 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 .
Benefits:
The seat of the chair provides a good support for the shoulder
blades and upper back.
Holding the rung stabilizes the arms.
→ 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.
→ 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
→ 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).
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.
→ 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 wal l
→ 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.”
Śalabhāsana
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.
→ 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.
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 mid-
buttocks 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
→ 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 .
→ 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.
→ 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.
→ 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 .
Benefit:
The inverted chair provides several points of support, so one can
start with the hands higher, and gradually descend closer to the
floor.
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.
→ 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.
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.
→ 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.
→ Another way is to support the knees on a bolster and use the seat to
support the pelvis .
Yoga Kurutna
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.
→ 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.
→ 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.
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 Optional Props: 2 blocks
Benefits:
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.
→ 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 )
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.
→ 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.
Chatush Paḍāsana
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.
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.
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.
→ 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.
→ 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 .
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.
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.
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 .
→ 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.
→ 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.
→ 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.
→ Finally, maintaining the contact of the pubis with the chair, move
your hands to your feet ③ .
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.
→ 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) .
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.
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.
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.
→ 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 .
Benefits:
The high support for the hands eases the lift into the pose.
→ 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.
→ 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) .
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.
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 .
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.
→ 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.
→ 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
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.
→ 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.
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.
→ 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.
→ 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).
→ When you ready, straighten your arms and allow your head to hang
freely.
Benefits:
Same as in the previous Variation.
→ 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 .
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.
→ 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.
Lifting one le g
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
Props: belt, extra sticky mat (or
Level: Intermediate /
piece), block, wall; Optional :
Advanced
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.
→ 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 heel s
→ 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.
→ 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.
→ Then stretch your arms over your head, and place your hands on the
floor ④ .
Bending the elbows over the legs of the chair
→ 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.
→ 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.
→ 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
→ You can also place a bolster on the seat and use the wall as a support
for your hands.
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
→ 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 .
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
Benefits:
The rolled mat lifts and opens the chest.
Benefits:
The support allows the lumbar to rest and relax.
→ Place the rolled mat across the rear part of the seat to support your
pelvis or lumbar.
Viparīta Daṇḍāsana – anchoring the thighs with a belt from the rear rung
→ If possible, bend your knees further and place your metatarsals (the
tops of your feet) on the front rung.
→ 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 .
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
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) .
Benefits:
The slanting surface of the back of the seat makes it easier for the
feet to push against.
→ 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.
→ 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 cup-
shape, 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 .
→ 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
→ Another option is to put weights on the mat and support the elbows
against those weight ④.
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
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 .
→ 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 .
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
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.
→ From there you can move your legs forward until your feet descend
on the floor ⑤.
→ 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.
→ You can join your feet to Baddha Koṇāsana and relax in this
position for a few minutes.
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.
→ 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
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.
→ 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
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.
→ 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
→ Jump up to Adho Mukha Vŗksāṣana and arch back to place your feet
against the wall .
→ 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).
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.
→ 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.
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.
→ 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 ) .
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.
→ 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 .
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.
→ 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 .
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).
Note : If the chair slides, place its back against the wall .
Naṭarājāsana
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
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.
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.
→ 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 .
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
→ 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 .
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.
→ 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 STRETCHE S
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 .
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.
→ 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.
→ 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 ).
→ 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.
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.
Benefits:
The chairs allow for gradual and safe progress in this
challenging pose.
Using two chairs to support the body for Hanumānāsana
Benefits:
The chair allows for gradual and controlled progress in the pose.
Hanumānāsana with front leg under the chair
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 .
Benefits:
This variation enables a good stretch of the front leg.
This Variation is advanced; attempt it only after practicing the previous two
Variations.
→ 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.
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.
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.
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 .
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
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.
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
If this is difficult, use another chair and support your right heel, or shin on
the seat, as in the following Variation .
Benefits:
The chair supports the lifted leg and helps to stretch it, a rather
demanding action.
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 .
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.
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.
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.
→ 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
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.
→ 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.
→ 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
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.
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.
→ 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.
→ 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 .
2. Bending lower
Benefits:
Bending lower gives a good stretch for the back of the body
(Paśchima).
It prepares for more advanced forward bends.
→ 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
→ 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 .
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.
→ 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.
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.
→ 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.
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.
Note : If your shoulders do not fully rest on the bolsters, use blankets
to add height, until the pose becomes comfortable.
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
→ 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.
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)
→ 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.
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)
.
1. Bolster lengthwise
Level: Intermediate / Props: bolster, another sticky mat
Restorative (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
→ 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 .
→ 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
→ 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
Viparīta Daṇḍāsana
Benefits:
The second chair enables one to ease the back arching while the
first chair maintains the strong opening of the chest.
→ 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
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.
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.
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.
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 .
→ 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).
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.
→ You can loop a belt around the backrest and your chest to stabilize
your trunk further .
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
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 .
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.
→ 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).
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 .
→ 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.
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.
→ 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 loo k
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.
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.
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.
45 sec.
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.
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.
5-8 mi n
2. Gentle Sequence II - for Aging People and
Movement Limitations
Duration: 40 Props: another chair, 2 bolsters, block, belt,
min. 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 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.
40 sec.
6. Kūrmāsana Preparation Stage I: hands on the floor
1 min .
1 min.
9. Pūrvottānāsana
3-5 min.
2 min.
12. Pāśāsana
40 sec. each side
5 min.
See here .
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 .
1. Daṇḍāsana
1 min.
2. Paśchimottānāsana
1 min.
3. Bharadvājāsana
45 sec. each side
4. Ūrdhva Dhanurāsana
45 sec. x 2
40 sec. each le g
8. Uttānāsana
2 min.
9. Viparīta Daṇḍāsana
2 min .
4. Restorative & Prāṇāyāma – for Advanced and
Intermediate
Duration: Props: another sticky mat (or piece), 2
40 min. 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.
5 min.
See here .
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 .
6. Prāṇāyāma
5-10 min.
Sitting on the chair .
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 .
45 sec.
See here .
1 min.
See here .
5 min.
See here .
1 min.
See here .
5 min.
See here .
7. Svastikāsana Hands on 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.
40 sec.
See here .
Push against the chair to lift and open your chest.
40 sec.
Turn around and use the rungs to support your arms and head.
30 sec. x 2
See here .
5 min.
See here .
20. Halāsana Holding a folded chair
3 min.
See here .
5-8 min.
See here .
7. Shoulder Opening and Backbends – for
Intermediate & Advanced
Props: belt; Optional: wall,
Duration: 45 min.
bolster
This sequence starts with gentle shoulder movements and proceeds to more
challenging shoulder actions. It concludes with three restorative poses.
45 sec.
See here .
45-60 sec.
See here .
1 min.
See here .
2-3 min.
See here .
6. Eka Pāda Viparīta Daṇḍāsana Leg held by belt
1 min.
See here .
1 min.
See here .
Pull yourself up to the seat and then exhale and roll the chair with you.
12. Vīrāsana
20 sec.
→ Place the backrest on your thighs, then fold it.
→ Widen your feet and join your knees for Vīrāsana .
3-5 min.
→ Lie back on the seat of the folded chair.
→ If needed, use more support on the seat.
→ See here .
5-8 min.
If possible, place weights on the body.
See here .
8. Forward bends with a Folded Chair – for
Intermediate
Duration: Props: another chair and 2 bolsters or block
60-70min. (for Setu Bandha Sarvāṅgāsana), 2 blankets
This is a pacifying sequence, using the folded chair for stability and
relaxation.
2 min.
See here .
2 min.
See here .
1 min.
See here .
1-3 min.
See here .
2 min.
See here .
5 min.
See here .
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.
40 sec. x 3
See here .
First, go up with the right leg; second, with the left; third, jump with two
legs.
45 sec.
See here .
45-60 sec.
See here .
40 sec. x 2
See here .
45 sec.
See here .
45 sec.
See here .
40 sec. x 3
See here .
15. Viparīta Daṇḍāsana Feet on inverted chair
40 sec. x 3
See here .
45-60 sec.
See here .
1-2 min.
See here .
18. Ardha Halāsana Legs on the seat
5-8 min.
See here .
5-8 min.
See here
Appendix A: B.K.S. Iyengar’s Blessing for A
Chair for Yoga
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Āsana Index
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