Kumbhaka Pranayama : Breath Retention
kuhm-BAH-kah)
kumbha = pot (a traditional image of the human torso as a container for the breath with two "openings" at the throat and base of the pelvis)
antara (ahn-TAH-rah) = interior
bahya (BAH-yah) = outer
Step by Step
1) Antara Kumbhaka requires the application of both Jalandhara and Mula Bandhas; in addition the rib case gently "hugs" the lungs.
2) Establish Sama Vritti Ujjayi (and for this example, the vritti count is 6 OMs). To begin, apply the two bandhas as you near the end of your inhale, and retain the breath for 2 OMs, no more. Gently squeeze the ribs against the expanded lungs. Then exhale, concurrently releasing Mula Bandha and, when finished, raise your head to neutral. DON'T perform Kumbhaka on successive breaths; take 2 to 3 Ujjayi breaths before the next retention.
3) In general your first Kumbhakas should be one-third to one-half the length of your Sama Vritti count. Practice at this level until you're completely comfortable, which may take several weeks or longer.
4) Then gradually reduce the number of Ujjayis between Kumbhakas until you can comfortably retain your breath for 2 OMs on successive inhales for about 5 minutes. Next increase your Kumbhaka to 3 OMs, but again separate them by 2 to 3 Ujjayis. Again gradually reduce the Ujjayis until you can comfortably retain for 3 OMs on successive inhales for 5 minutes.
5) Proceed methodically until your Kumbhaka count matches your Sama Vritti count. Now STOP. Don't go any further without direct guidance from an experienced teacher.
Source : yogajournal.com
kuhm-BAH-kah)
kumbha = pot (a traditional image of the human torso as a container for the breath with two "openings" at the throat and base of the pelvis)
antara (ahn-TAH-rah) = interior
bahya (BAH-yah) = outer
Step by Step
1) Antara Kumbhaka requires the application of both Jalandhara and Mula Bandhas; in addition the rib case gently "hugs" the lungs.
2) Establish Sama Vritti Ujjayi (and for this example, the vritti count is 6 OMs). To begin, apply the two bandhas as you near the end of your inhale, and retain the breath for 2 OMs, no more. Gently squeeze the ribs against the expanded lungs. Then exhale, concurrently releasing Mula Bandha and, when finished, raise your head to neutral. DON'T perform Kumbhaka on successive breaths; take 2 to 3 Ujjayi breaths before the next retention.
3) In general your first Kumbhakas should be one-third to one-half the length of your Sama Vritti count. Practice at this level until you're completely comfortable, which may take several weeks or longer.
4) Then gradually reduce the number of Ujjayis between Kumbhakas until you can comfortably retain your breath for 2 OMs on successive inhales for about 5 minutes. Next increase your Kumbhaka to 3 OMs, but again separate them by 2 to 3 Ujjayis. Again gradually reduce the Ujjayis until you can comfortably retain for 3 OMs on successive inhales for 5 minutes.
5) Proceed methodically until your Kumbhaka count matches your Sama Vritti count. Now STOP. Don't go any further without direct guidance from an experienced teacher.
Source : yogajournal.com
BACKBENDS
Backbends are thought of as poses that open our awareness to the outside world. While the front of the body is being stretched in backbends, (specifically the thighs, front groins, belly, chest and armpits), our attention should continually be focused on the back torso. As you come into a backbend, lift the pubic bone toward the navel and rotate the thighs strongly inward. Keep the buttocks firm (but not tight or squeezed) and keep the tailbone pressed forward, which helps keep the lower back long and protect it from compression.
BACKBEND SEQUENCE (Total time 40 to 50 minutes)
1. Virasana (Hero Pose)
Clasp your hands, stretch the arms straight out in front of you, with the palms facing away from you. Then inhale and stretch the arms up alongside the ears. Hold for one minute. Release, reverse the clasp of the hands (do the non-habitual clasp) and again raise your arms for one minute. Release on an exhalation. (Total time two minutes) .
2. Supta Virasana (Reclining Hero Pose)
(Total time two to three minutes).
3. Gomukhasana (Cow Face Pose)
For one to two minutes on each side (Total time two to four minutes) .
4. Adho Mukha Svanasana (Downward-Facing Dog Pose)
(Total time one minute).
5. Adho Mukha Vrksasana (Handstand)
Perform this pose very close to the wall. Once you have kicked up, press the buttocks and the backs of the legs into the wall, and lift the chest away from the wall. Hold this position for 30 seconds, then press through the arms and reach through heels into the full pose for 30 seconds. (Total time one minute) .
6. Tadasana (Mountain Pose)
(Total time one minute). Then step your feet apart for:
7. Utthita Parsvakonasana (Extended Side Angle Pose)
Move into the pose, then walk the bottom hand a few inches behind you so that you have space to come into a backbend in the upper-back. Hold each side for one minute. (Total time two minutes) .
8. Virabhadrasana I (Warrior I)
One minute on each side (Total time two minutes) .
9. Purvottanasana (Side Stretch Pose)
Repeat three times, holding for 30 seconds to one minute each time. (Total time two to three minutes) .
10. Bhujangasana (Cobra Pose)
Repeat three times, holding for 30 seconds to one minute each time. (Total time two to three minutes) .
11. Salabhasana (Locust Pose)
Repeat three times, holding for 30 seconds to one minute each time. (Total time two to three minutes) .
12. Dhanurasana (Bow Pose)
(Total time one minute).
13. Ustrasana (Camel Pose)
(Total time one minute).
14. Urdhva Dhanurasana (Upward Bow)
Repeat three to five times, holding for 15 to 30 seconds each time. (Total time one to three minutes) .
15. Salamba Sarvangasana (Supported Shoulderstand)
Hold for three to five minutes, then drop to:
16. Setu Bandha Sarvangasana (Bridge Pose)
(Total time one minute).
17. Matsyasana (Fish Pose)
(Total time 30 seconds to one minute).
18. Marichyasana III (Pose Dedicated to the Sage Marichi)
Twist to each side three times, holding each twist for 30 seconds. (Total time three minutes) .
19. Savasana (Corpse Pose)
(Total time 10 minutes).
Source : yogajournal.com
Backbends are thought of as poses that open our awareness to the outside world. While the front of the body is being stretched in backbends, (specifically the thighs, front groins, belly, chest and armpits), our attention should continually be focused on the back torso. As you come into a backbend, lift the pubic bone toward the navel and rotate the thighs strongly inward. Keep the buttocks firm (but not tight or squeezed) and keep the tailbone pressed forward, which helps keep the lower back long and protect it from compression.
BACKBEND SEQUENCE (Total time 40 to 50 minutes)
1. Virasana (Hero Pose)
Clasp your hands, stretch the arms straight out in front of you, with the palms facing away from you. Then inhale and stretch the arms up alongside the ears. Hold for one minute. Release, reverse the clasp of the hands (do the non-habitual clasp) and again raise your arms for one minute. Release on an exhalation. (Total time two minutes) .
2. Supta Virasana (Reclining Hero Pose)
(Total time two to three minutes).
3. Gomukhasana (Cow Face Pose)
For one to two minutes on each side (Total time two to four minutes) .
4. Adho Mukha Svanasana (Downward-Facing Dog Pose)
(Total time one minute).
5. Adho Mukha Vrksasana (Handstand)
Perform this pose very close to the wall. Once you have kicked up, press the buttocks and the backs of the legs into the wall, and lift the chest away from the wall. Hold this position for 30 seconds, then press through the arms and reach through heels into the full pose for 30 seconds. (Total time one minute) .
6. Tadasana (Mountain Pose)
(Total time one minute). Then step your feet apart for:
7. Utthita Parsvakonasana (Extended Side Angle Pose)
Move into the pose, then walk the bottom hand a few inches behind you so that you have space to come into a backbend in the upper-back. Hold each side for one minute. (Total time two minutes) .
8. Virabhadrasana I (Warrior I)
One minute on each side (Total time two minutes) .
9. Purvottanasana (Side Stretch Pose)
Repeat three times, holding for 30 seconds to one minute each time. (Total time two to three minutes) .
10. Bhujangasana (Cobra Pose)
Repeat three times, holding for 30 seconds to one minute each time. (Total time two to three minutes) .
11. Salabhasana (Locust Pose)
Repeat three times, holding for 30 seconds to one minute each time. (Total time two to three minutes) .
12. Dhanurasana (Bow Pose)
(Total time one minute).
13. Ustrasana (Camel Pose)
(Total time one minute).
14. Urdhva Dhanurasana (Upward Bow)
Repeat three to five times, holding for 15 to 30 seconds each time. (Total time one to three minutes) .
15. Salamba Sarvangasana (Supported Shoulderstand)
Hold for three to five minutes, then drop to:
16. Setu Bandha Sarvangasana (Bridge Pose)
(Total time one minute).
17. Matsyasana (Fish Pose)
(Total time 30 seconds to one minute).
18. Marichyasana III (Pose Dedicated to the Sage Marichi)
Twist to each side three times, holding each twist for 30 seconds. (Total time three minutes) .
19. Savasana (Corpse Pose)
(Total time 10 minutes).
Source : yogajournal.com
FORWARD BENDS
Forward bends are typically thought of as poses that direct our awareness away from the outside world and toward the inner world. While the back of the body is being stretched in forward bends, particularly the backs of the legs, our attention should continually be focused on the front torso. Always tip into a forward bend from the groins, being sure to maintain the length of the front torso, especially the lower belly between the pubic bone (the front bottom of the pelvis) and the navel. As soon as you begin to feel this area shorten, you should stop the forward movement, lift out of the pose slightly, reestablish the length of the lower belly, and then try to bend forward again.
FORWARD BEND SEQUENCE (Total time 50 to 70 minutes)
1. Supta Padangustasana (Reclining Hand-to-Big-Toe Pose)
Hold the right leg vertical for one to two minutes, then open the leg out to the side, resting the outer thigh on a block for the same length of time. Repeat with the left leg for the same length of time. (Total time two to four minutes) .
2. Dandasana (Staff Pose)
Hold for one minute, then lean back and, with an exhalation, draw the legs into:
3. Baddha Konasana (Bound Angle Pose)
Hold for one minute, then as you inhale, lightly extend the legs back into Dandasana. (Total time for steps two and three: two minutes) .
4. Janu Sirsasana (Head-to-knee Pose)
Hold for two to three minutes on a side. (Total time four to six minutes) .
5. Ardha Baddha Padmottanasana (Half-Bound Half-Lotus Forward Bend)
Hold for two to three minutes on each side. (Total time four to six minutes) .
6. Trianga Mukhaikapada Paschimottanasana (Three-Limbed Forward Bend)
Hold for two to three minutes on each side. (Total time four to six minutes) .
7. Krounchasana (Heron Pose)
Hold for one to two minutes on each side. (Total time four to six minutes) .
8. Marichyasana I (Pose Dedicated to the Sage Marichi)
Hold for one to two minutes on each side. (Total time four to six minutes) .
9. Paschimottanasana (Seated Forward Bend)
(Total time two to three minutes).
10. Upavistha Konasana (Wide-Angle Seated Forward Bend)
First twist to the right for one minute, then to the left for the same length of time. Return to center and fold forward for two minutes. (Total time four minutes) .
11. Tadasana (Mountain Pose)
(Total time one minute).
12. Uttanasana (Standing Forward Bend)
(Total time one to two minutes).
13. Utthita Trikonasana (Extended Triangle Pose)
For one minute on each side. (Total time two minutes) .
14. Utthita Parsvottanasana (Extended Side Stretch Pose)
Place the hands on the floor on either side of the front foot. Hold for one minute on each side. (Total time two minutes) .
15. Prasarita Padottanasana (Wide-Legged Standing Forward Bend)
(Total time one to two minutes).
16. Salamba Sarvangasana (Supported Shoulderstand)
(Total time three to five minutes).
17. Halasana (Plow Pose)
(Total time one to three minutes).
18. Savasana (Corpse Pose)
(Total time 10 minutes).
Source : yogajournal.com
Forward bends are typically thought of as poses that direct our awareness away from the outside world and toward the inner world. While the back of the body is being stretched in forward bends, particularly the backs of the legs, our attention should continually be focused on the front torso. Always tip into a forward bend from the groins, being sure to maintain the length of the front torso, especially the lower belly between the pubic bone (the front bottom of the pelvis) and the navel. As soon as you begin to feel this area shorten, you should stop the forward movement, lift out of the pose slightly, reestablish the length of the lower belly, and then try to bend forward again.
FORWARD BEND SEQUENCE (Total time 50 to 70 minutes)
1. Supta Padangustasana (Reclining Hand-to-Big-Toe Pose)
Hold the right leg vertical for one to two minutes, then open the leg out to the side, resting the outer thigh on a block for the same length of time. Repeat with the left leg for the same length of time. (Total time two to four minutes) .
2. Dandasana (Staff Pose)
Hold for one minute, then lean back and, with an exhalation, draw the legs into:
3. Baddha Konasana (Bound Angle Pose)
Hold for one minute, then as you inhale, lightly extend the legs back into Dandasana. (Total time for steps two and three: two minutes) .
4. Janu Sirsasana (Head-to-knee Pose)
Hold for two to three minutes on a side. (Total time four to six minutes) .
5. Ardha Baddha Padmottanasana (Half-Bound Half-Lotus Forward Bend)
Hold for two to three minutes on each side. (Total time four to six minutes) .
6. Trianga Mukhaikapada Paschimottanasana (Three-Limbed Forward Bend)
Hold for two to three minutes on each side. (Total time four to six minutes) .
7. Krounchasana (Heron Pose)
Hold for one to two minutes on each side. (Total time four to six minutes) .
8. Marichyasana I (Pose Dedicated to the Sage Marichi)
Hold for one to two minutes on each side. (Total time four to six minutes) .
9. Paschimottanasana (Seated Forward Bend)
(Total time two to three minutes).
10. Upavistha Konasana (Wide-Angle Seated Forward Bend)
First twist to the right for one minute, then to the left for the same length of time. Return to center and fold forward for two minutes. (Total time four minutes) .
11. Tadasana (Mountain Pose)
(Total time one minute).
12. Uttanasana (Standing Forward Bend)
(Total time one to two minutes).
13. Utthita Trikonasana (Extended Triangle Pose)
For one minute on each side. (Total time two minutes) .
14. Utthita Parsvottanasana (Extended Side Stretch Pose)
Place the hands on the floor on either side of the front foot. Hold for one minute on each side. (Total time two minutes) .
15. Prasarita Padottanasana (Wide-Legged Standing Forward Bend)
(Total time one to two minutes).
16. Salamba Sarvangasana (Supported Shoulderstand)
(Total time three to five minutes).
17. Halasana (Plow Pose)
(Total time one to three minutes).
18. Savasana (Corpse Pose)
(Total time 10 minutes).
Source : yogajournal.com
Shoulders
One giveaway of poor posture, often the result of the stresses and strains of daily life, is rounded shoulders. When we hold ourselves this way, our upper back hunches, lifting the shoulders toward the ears, and our chest collapses, narrowing the space between the collarbones. All of this can lead to the head jutting forward, which creates compression and tightening in the neck. This condition creates the potential for any number of physical ailments, including chronic headaches, back pain, and breathing difficulties. A shoulder sequence should include stretches that open and lift the heart area, and exercises that draw the shoulder blades down the back and return the head to a neutral position, perched lightly on the top of the spine.
SHOULDER SEQUENCE (Total time 45 to 55 minutes) .
1. Sukhasana (Easy Pose) or Virasana (Hero Pose)
Find a seated position that is comfortable for you, and make sure you have a strap nearby. Keeping the hands well apart, hold the strap in both hands with the arms stretched forward and parallel to the floor. Inhale and sweep the strap above your head, then exhale as you bring it down behind your torso. Next, inhale the strap up again above your head, then down in front of your torso on the exhalation. Keep your elbows straight and your shoulders away from your ears. Repeat 10 to 15 times (Total time three minutes) .
2. Gomukhasana (Cow Face Pose) arm position
Take the right arm on top first. Hold for one minute. Then perform the arm position for Garudasana (Eagle Pose), right arm above the left, for the same length of time. Repeat with the left arm superior for the same length of time (Total time four minutes) .
3. Adho Mukha Svanasana (Downward-Facing Dog Pose)
Come into Downward Dog with your fingertips grazing the edge of a wall. Hold for 30 seconds to two minutes. Inhale and swing your torso forward until the crown of your head presses against the wall in a variation of Plank Pose. Hold for one to two minutes, spreading your shoulder blades wide. Return to Adho Mukha Svanasana for 30 seconds to two minutes, then Plank again for one to two minutes. Finally release your knees to the floor (Total time three to four minutes) .
4. Pincha Mayurasana (Forearm Balance)
Perform at the wall for one minute. If you'd like, you can repeat for the same length of time, kicking up with your non-habitual leg.
5. Adho Mukha Vrksasana (Handstand)
Take Handstand at the wall for one minute. As you did in Forearm Balance, you can repeat for the same length of time, kicking up with your non-habitual leg.
If you are not yet working on Handstand, try Half Handstand at the wall. Measure off a leg's distance from the wall by sitting in Dandasana (Staff Pose) with the heels pressing against the wall. Turn around so that you're facing away from the wall and take Downward-Facing Dog. Place your hands where your hips were in Dandasana. Slowly walk your feet up the wall so until they are parallel with your hips. If this is your first time trying the pose, you may want to have a partner nearby to spot you.
6. Tadasana (Mountain Pose) with Anjali Mudra (Salutation Seal)
Spread and press the palms in Anjali Mudra. Use these actions to create a similar spreading and firmness of the shoulder blades on the back torso. (Total time two minutes) .
7. Utthita Parsvottanasana (Extended Side Stretch Pose)
Place the hands in reverse Anjali Mudra, pressing behind the back. Or you can cross the forearms behind the back and clasp hold of the elbows. Be sure to reverse the cross on the other side. Hold for one minute on each side. In between each side, and at the conclusion of the second side, perform Prasarita Padottanasana II (with the hands on the waist) for one minute. (Total time four minutes) .
8. Virabhadrasana I (Warrior Pose I)
One minute on each side. (Total time two minutes) .
9. Vasisthasana (Pose Dedicated to the Sage Vasistha)
One minute on each side (Total time two minutes) .
10. Setu Bandha Sarvangasana (Bridge Pose) with a variation
Sit with your knees bent and feet flat on the floor, hips distance apart. Place a strap around the ankles and lie back. Come into Bridge Pose with the hands on the strap. Hold it and walk the hands up the strap, toward the feet. Keep the shoulder blades drawing down the back. Repeat three times, each time for one minute. (Total time three minutes) .
11. Purvottanasana (Upward Plank Pose)
Come into the pose two to three times, holding for 30 seconds to one minute each time. (Total time one to three minutes) . Alternative: Come into Tabletop the pose with the knees bent and feet flat on the floor.
12. Dhanurasana (Bow Pose)
Take Dhanurasana two to three times, holding for 30 seconds to one minute each time. (Total time one to three minutes) .
13. Bharadvajasana (Bharadvaja's Twist)
One minute on each side (Total time two minutes) .
14. Salamba Sarvangasana (Supported Shoulderstand)
Practice working up to five minutes. Finish with Halasana (Plow Pose) for one to two minutes. (Total time six to seven minutes).
15. Savasana (Corpse Pose)
(Total time 10 minutes).
Source : yogajournal.com
One giveaway of poor posture, often the result of the stresses and strains of daily life, is rounded shoulders. When we hold ourselves this way, our upper back hunches, lifting the shoulders toward the ears, and our chest collapses, narrowing the space between the collarbones. All of this can lead to the head jutting forward, which creates compression and tightening in the neck. This condition creates the potential for any number of physical ailments, including chronic headaches, back pain, and breathing difficulties. A shoulder sequence should include stretches that open and lift the heart area, and exercises that draw the shoulder blades down the back and return the head to a neutral position, perched lightly on the top of the spine.
SHOULDER SEQUENCE (Total time 45 to 55 minutes) .
1. Sukhasana (Easy Pose) or Virasana (Hero Pose)
Find a seated position that is comfortable for you, and make sure you have a strap nearby. Keeping the hands well apart, hold the strap in both hands with the arms stretched forward and parallel to the floor. Inhale and sweep the strap above your head, then exhale as you bring it down behind your torso. Next, inhale the strap up again above your head, then down in front of your torso on the exhalation. Keep your elbows straight and your shoulders away from your ears. Repeat 10 to 15 times (Total time three minutes) .
2. Gomukhasana (Cow Face Pose) arm position
Take the right arm on top first. Hold for one minute. Then perform the arm position for Garudasana (Eagle Pose), right arm above the left, for the same length of time. Repeat with the left arm superior for the same length of time (Total time four minutes) .
3. Adho Mukha Svanasana (Downward-Facing Dog Pose)
Come into Downward Dog with your fingertips grazing the edge of a wall. Hold for 30 seconds to two minutes. Inhale and swing your torso forward until the crown of your head presses against the wall in a variation of Plank Pose. Hold for one to two minutes, spreading your shoulder blades wide. Return to Adho Mukha Svanasana for 30 seconds to two minutes, then Plank again for one to two minutes. Finally release your knees to the floor (Total time three to four minutes) .
4. Pincha Mayurasana (Forearm Balance)
Perform at the wall for one minute. If you'd like, you can repeat for the same length of time, kicking up with your non-habitual leg.
5. Adho Mukha Vrksasana (Handstand)
Take Handstand at the wall for one minute. As you did in Forearm Balance, you can repeat for the same length of time, kicking up with your non-habitual leg.
If you are not yet working on Handstand, try Half Handstand at the wall. Measure off a leg's distance from the wall by sitting in Dandasana (Staff Pose) with the heels pressing against the wall. Turn around so that you're facing away from the wall and take Downward-Facing Dog. Place your hands where your hips were in Dandasana. Slowly walk your feet up the wall so until they are parallel with your hips. If this is your first time trying the pose, you may want to have a partner nearby to spot you.
6. Tadasana (Mountain Pose) with Anjali Mudra (Salutation Seal)
Spread and press the palms in Anjali Mudra. Use these actions to create a similar spreading and firmness of the shoulder blades on the back torso. (Total time two minutes) .
7. Utthita Parsvottanasana (Extended Side Stretch Pose)
Place the hands in reverse Anjali Mudra, pressing behind the back. Or you can cross the forearms behind the back and clasp hold of the elbows. Be sure to reverse the cross on the other side. Hold for one minute on each side. In between each side, and at the conclusion of the second side, perform Prasarita Padottanasana II (with the hands on the waist) for one minute. (Total time four minutes) .
8. Virabhadrasana I (Warrior Pose I)
One minute on each side. (Total time two minutes) .
9. Vasisthasana (Pose Dedicated to the Sage Vasistha)
One minute on each side (Total time two minutes) .
10. Setu Bandha Sarvangasana (Bridge Pose) with a variation
Sit with your knees bent and feet flat on the floor, hips distance apart. Place a strap around the ankles and lie back. Come into Bridge Pose with the hands on the strap. Hold it and walk the hands up the strap, toward the feet. Keep the shoulder blades drawing down the back. Repeat three times, each time for one minute. (Total time three minutes) .
11. Purvottanasana (Upward Plank Pose)
Come into the pose two to three times, holding for 30 seconds to one minute each time. (Total time one to three minutes) . Alternative: Come into Tabletop the pose with the knees bent and feet flat on the floor.
12. Dhanurasana (Bow Pose)
Take Dhanurasana two to three times, holding for 30 seconds to one minute each time. (Total time one to three minutes) .
13. Bharadvajasana (Bharadvaja's Twist)
One minute on each side (Total time two minutes) .
14. Salamba Sarvangasana (Supported Shoulderstand)
Practice working up to five minutes. Finish with Halasana (Plow Pose) for one to two minutes. (Total time six to seven minutes).
15. Savasana (Corpse Pose)
(Total time 10 minutes).
Source : yogajournal.com
Groins
My dictionary notes that the English word groin "perhaps" derives from the Old English grynde, which means "hollow." The groins are indeed hollows, located at the junctions between the thighs and pelvis. For the purposes of yoga instruction (though this is not technically correct according to anatomy textbooks), we can distinguish between the front groins and the inner groins. The front groins refer to the creases running from the hip points (the two little bony knobs a few inches to either side of the navel) diagonally down and into the pubic bone (the front bottom of the pelvis), which together form a "V" shape. The inner groins extend from the creases between the inner thighs and the perineum (the fleshy base of the pelvis). Any groin sequence should work with both these pairs of groins.
GROIN SEQUENCE: (Total time 45 to 55 minutes)
The groin sequence begins with three (supta) reclining poses.
1. Supta Baddha Konasana (Reclining Bound Angle Pose)
Start in Supta Baddha Konasana with the back of your pelvis flat on the floor. Then after a minute or so, place a block underneath your sacrum. You will eventually place the block at its highest height, but the sensation is too intense, you can lower it. (Total time two to three minutes).
2. Supta Virasana (Reclining Hero Pose)
If you can't recline comfortably on the floor, make sure that your back torso is well-supported on a bolster. Place a heavy sandbag on the front groin of the bent leg, right over the head of the thighbone. Keep each leg in position for two to three minutes (Total time four to six minutes).
Alternative: If Supta Virasana is painful for your knees, review the instructions in our Poses section. If you still find the pose uncomfortable, take a low lunge at the wall as follows: Start by facing the wall. Place your right big toe at the wall and slide your left knee back into a low lunge. (The top of your left foot and left knee will rest on the floor.) Press your hands into the wall for support. Repeat on the other side.
3. Supta Padangustasana (Reclining Hand-to-Big-Toe Pose)
Hold each leg vertical for one to two minutes, then open the leg out to the side (resting the outer thigh on a block) for the same length of time. (Total time four to eight minutes).
4. Adho Mukha Svanasana (Downward-Facing Dog Pose)
Stay in the pose for one minute. Then step the right leg forward into the leg position for:
5. Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)
Lay your torso down on the inner front thigh for one to two minutes. Then step lightly back into Adho Mukha Svanasana, hold for 30 seconds, and repeat with the left leg forward for the same length of time. (Total time of steps four and five: five to seven minutes).
6. Prasarita Padottanasana (Wide-Legged Standing Forward Bend) with a variation
With the legs wide, bend your right knee and shift your torso to the right, snugging it against the inner thigh. Keep the left leg strong, pressing the inner thigh out to the left. Hold for one minute. Inhale back to center, then repeat to the left for the same length of time. Finally, perform the full pose for two minutes. (Total time four minutes) .
7. Utthita Parsvakonasana (Extended Side Angle Pose)
Perform with the bottom arm pressing against the inner thigh. Hold each side for one to two minutes (Total time two to four minutes).
8. Vrksasana (Tree Pose)
Hold each side for minute (Total time two minutes).
9. Upavistha Konasana (Wide Angle Seated Forward Bend) with a variation
First twist to the right for one minute, then to the left for the same length of time. Return to center and fold forward for one to three minutes (Total time three to five minutes) .
10. Janu Sirsasana (Head-to-Knee Pose)
Fold forward for two minutes on a side (Total time four minutes) .
11. Malasana (Garland Pose)
(Total time two minutes).
12. Setu Bandha Sarvangasana (Bridge Pose)
Place a block underneath your sacrum for support. (Total time two to three minutes) .
13. Salamba Sarvangasana (Supported Shoulderstand) with a variation
Come into Shoulderstand and them bend the knees and press the soles of the feet together Baddha Konasana (Bound Angle Pose). (Total time three minutes).
14. Savasana (Corpse Pose)
(Total time 10 minutes).
Source : yogajournal.com
My dictionary notes that the English word groin "perhaps" derives from the Old English grynde, which means "hollow." The groins are indeed hollows, located at the junctions between the thighs and pelvis. For the purposes of yoga instruction (though this is not technically correct according to anatomy textbooks), we can distinguish between the front groins and the inner groins. The front groins refer to the creases running from the hip points (the two little bony knobs a few inches to either side of the navel) diagonally down and into the pubic bone (the front bottom of the pelvis), which together form a "V" shape. The inner groins extend from the creases between the inner thighs and the perineum (the fleshy base of the pelvis). Any groin sequence should work with both these pairs of groins.
GROIN SEQUENCE: (Total time 45 to 55 minutes)
The groin sequence begins with three (supta) reclining poses.
1. Supta Baddha Konasana (Reclining Bound Angle Pose)
Start in Supta Baddha Konasana with the back of your pelvis flat on the floor. Then after a minute or so, place a block underneath your sacrum. You will eventually place the block at its highest height, but the sensation is too intense, you can lower it. (Total time two to three minutes).
2. Supta Virasana (Reclining Hero Pose)
If you can't recline comfortably on the floor, make sure that your back torso is well-supported on a bolster. Place a heavy sandbag on the front groin of the bent leg, right over the head of the thighbone. Keep each leg in position for two to three minutes (Total time four to six minutes).
Alternative: If Supta Virasana is painful for your knees, review the instructions in our Poses section. If you still find the pose uncomfortable, take a low lunge at the wall as follows: Start by facing the wall. Place your right big toe at the wall and slide your left knee back into a low lunge. (The top of your left foot and left knee will rest on the floor.) Press your hands into the wall for support. Repeat on the other side.
3. Supta Padangustasana (Reclining Hand-to-Big-Toe Pose)
Hold each leg vertical for one to two minutes, then open the leg out to the side (resting the outer thigh on a block) for the same length of time. (Total time four to eight minutes).
4. Adho Mukha Svanasana (Downward-Facing Dog Pose)
Stay in the pose for one minute. Then step the right leg forward into the leg position for:
5. Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)
Lay your torso down on the inner front thigh for one to two minutes. Then step lightly back into Adho Mukha Svanasana, hold for 30 seconds, and repeat with the left leg forward for the same length of time. (Total time of steps four and five: five to seven minutes).
6. Prasarita Padottanasana (Wide-Legged Standing Forward Bend) with a variation
With the legs wide, bend your right knee and shift your torso to the right, snugging it against the inner thigh. Keep the left leg strong, pressing the inner thigh out to the left. Hold for one minute. Inhale back to center, then repeat to the left for the same length of time. Finally, perform the full pose for two minutes. (Total time four minutes) .
7. Utthita Parsvakonasana (Extended Side Angle Pose)
Perform with the bottom arm pressing against the inner thigh. Hold each side for one to two minutes (Total time two to four minutes).
8. Vrksasana (Tree Pose)
Hold each side for minute (Total time two minutes).
9. Upavistha Konasana (Wide Angle Seated Forward Bend) with a variation
First twist to the right for one minute, then to the left for the same length of time. Return to center and fold forward for one to three minutes (Total time three to five minutes) .
10. Janu Sirsasana (Head-to-Knee Pose)
Fold forward for two minutes on a side (Total time four minutes) .
11. Malasana (Garland Pose)
(Total time two minutes).
12. Setu Bandha Sarvangasana (Bridge Pose)
Place a block underneath your sacrum for support. (Total time two to three minutes) .
13. Salamba Sarvangasana (Supported Shoulderstand) with a variation
Come into Shoulderstand and them bend the knees and press the soles of the feet together Baddha Konasana (Bound Angle Pose). (Total time three minutes).
14. Savasana (Corpse Pose)
(Total time 10 minutes).
Source : yogajournal.com
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