1. TADASANA – SAMASTHITI
SAMA EVEN – STHITI
2 Rivers running parallel to each other
PHYSICHAL CHARACTARISTICS
CLOSED , Grounding UNIFIED, CONTAINER ( bringing all the parts coming together for the container to hold the content) PHYSIOLOGOCAL CHARACTARISTICS; CREATING SPACE WITHIN – BALANCED
MENTAL CHARACTARISTICS
Focused, attentive, one pointedness, many pointedness, mindfulness peaceful. EACH ASANA IS SUBJECTED FROM THE FORCES OF NATURE 5 GREAT ELEMENTS EARTH WATER FIRE AIR SPACE WORKING WITH THE 3 GUNAS, SANSKRIT RAJASIC TAMASIC SATTVIC (EG GRAVITY ELECTROMAGNETIC ENERGY AND NUCLEAR ENERGY.
An asana needs a sense of direction working with it’s gravitational force (in Tadasana centre of Hips) North, South East West Left IDA right PINGALA and Centre Chanel SHUSHUNMA ( The Great SPACE) represented by our Central nervous system canal
The deficiency is in the outer foot 4th & 5th metatarsal, Fibula bone
The ARM deficiency thumb side, align more from index finger base, to the inner armpit eg Handstands, all poses. Gravity falls from armpits and groins. Fingers drop out of hand, stretch phalanges and bring back to metacarpals. Deficiency in leg is Fibula, rotate it forward on side on knee and activate 4 and 5th metatarsal. Big toe back, little toe forward , rotate thighs in to come to the pit of the groin. Hold the 4 major ball sockets at groin and armpit. Gravity falls from there like a waterfall to the ground, keep soft. Toes should stretch forward, metatarsals down and back to the ankle and heel, keep thumb soft
ROLL YOUR LEGS IN INSIDE OUT – OUTSIDE IN
SPREAD YOUR FEET- SPREAD THE SKIN WEIGHT SHOULD BE DISTRIBIUTED EVENLY ON THE FEET
LIKE 4 WHEELS OF A CAR OR THE TRIPOD from THE BALL OF THE FOOD TO THE OUTER BLADE OF THE FOOT AND TO THE INNER HEEL Find the INNER ARCH ON THE OTER 4&5th Metatarsals
Base of ULNA align base of index finger with INNER ARMPIT
BE SOFT IN THE SHOULDERS DECEND DOWN, but don’t collapse, keep them down away from ears
Shoulder blades down and in to LIFT THE CHEST or else the lungs will collapse and drop
Open COLLAR BONES-DASHBOARD from inside, roll back, shoulders back, but SIDE RIBS Forward
TAILBONE IN AND DOWN
PLUM LINE FROM CROWN OF THE HEAD TO THE CENTRE OF THE PERENIUM
TOP FRONT OF BODY FALLS FORWARDS AND DOWN, Lift from fingers arms to shoulder tips
Outer elbows in to inner etc
BACK BODY OF THE LEGS FALLS BACK Extend from crease of the buttocks to the crease of the ankle, stretch a line there and, hamstrings and quadriceps holding thigh bone, calve muscles and shin bones, press the 4 wheels of the base of foot and centre heal, FRONT KNEE IN
THE NECK SHOULD BE SOFT AND IN LINE ON THE BACK OF CREASE OF BUTOCK AND ANKLE LINE
C7 above the sacrum – Press the feet -Ground the pubis- Ground the heart- Ground the ankles
HEAD OF THE STERNUM IN LINE WITH T2, HOOK DOWN AND UP THE UPPER THICK VERTEBRAES OF THE THORACIC, TRAPEZIUIS DOWN AND LIFT THE UPPER CHEST STERNUM
2. UTTHITA HASTA PADASANA
SAMA
Contained but in a wide pose- even pose Symmetrical 2 Rivers flowing away from each other from the source
Open WIDE open hips open shoulders blades down and in trapezius down – HORIZONTAL FRAME
Stable grounded Resistance should be even on both feet eg press evenly both feet
Inner thighs opening
Mind attentive broad horizontal expansive dual focused on Left and Right, East and West North and South
EYES the PELVIS open
Ping the little toe out
ZIP ZIP ZIP
3. UTTHITA PARSVA HASTA PADASANA
PARSVA
Turn to the side- LATERAL POSES
NOT SAMA but has similar characteristics but Asymmetrical so need to do both sides
Mental energy is more than wide PANORAMIC LATERAL
Stretching from left to right etc. One river flows at 90 degrees away from the other
MOBILITY VERSUS STABILITY – RESISTANNCE in the BACK FOOT for mobility of front leg hip
ANCHOR the BACK LEG, DRIVE the FRONT LEG
CRISS CROSS HIPS AND BUTTOCKS, drive the fornt hip to the back hip PIN THE HIPS eg TRIKONASANA
STANDING POSES; STRNGHTEN THE LEGS – STABILIZE THE PELIS which includes the base of the spine
4. UTTHITA PARIVRITTA HASTA PADASANA
REVOLVING
SCISSOR ACTION- TWIST
TWO OPPOSING FORCES Scissor action RESTISTANCE between the front and back leg
ANCHOR the BACK LEG, DRIVE the FRONT LEG
PATRIPRAKSHAHA two forces flowing into each other 2 Opposing forces
Reference YOGA SUTRAS 2nd PADA- SADHANA PADA
Beginning of twists action torque at the hip sacrum region to align the spine