This volume is the 3rd in a series of guides presenting standard and innovative usages of props, many of which are documented here for the first time.
Following the success of A Chair for Yoga and the two first volumes of Props for Yoga, Eyal Shifroni has expanded his work to cover Inverted āsana-s.
It is a practical guide, containing ample photos to accompany the step-by-step instructions on using props in the practice of Iyengar yoga. In addition, this guide is enriched by:
An introduction exploring the usages of props in Iyengar yoga as well as an exposition of the unique characteristics of the inverted āsana-s; these are accompanied by excerpts from B.K.S. Iyengar and other important teachers, as well as with Eyal's own personal perspectives
Comments on the physiological effects of the presented variations
Tips for improving the practice.
Author(s): Eyal Shifroni, Ph.D.
Series: vol III
Edition: kindle
Year: 2017
Language: English
Commentary: Inverted Asana, Guide to Iyengar Yoga Practice with Props, vol III
Pages: 603
Tags: Inverted Asana, Guide to Iyengar Yoga Practice with Props, vol III
Acknowledgments and Gratitude
Preface to the 3rd volume
Introduction
About the Use of Props
• The props used in this book
• How not to use props
About this Guide
The Structure of the Guide
How to Use this Guide
4. Changing perspectives - Inverted Poses (Viparīta Karaņi Sthiti)
About the Inverted Poses
Sālamba Sirsāsana I
Sirsāsana Basics
Variation 1: Preparing the base of the pose: Activating the arms and shoulders
Variation 2: Finding the crown of the head
Variation 3: Preparation 2: Feet against the wall
Verifying the Correct Alignment of the Pose
Variation 4: Alignment guidelines
Variation 5: Verifying verticality: Using ‘internal’ wall corner
Variation 6: Verifying verticality: Using ‘external’ wall corner
Arms and Shoulders
Variation 7: Stabilizing the arms: A belt on the elbows
Variation 8: Lifting the shoulders: Using a support for the head
Variation 9: Support the thoracic spine and shoulder blades: Using blocks
Variation 10: Supporting the shoulder blades: Using a chair
Variation 11: Supporting the shoulder blades: Using the bottom rope
Variation 12: Sensing the shoulder blades: Belt around chest
Correct Positioning of the Head
Variation 13: Sensing the head orientation: A block against the back of the head
Variation 14: Sensing the head orientation: A belt under top of head
Help in Lifting the Shoulders
Variation 15: Lifting the shoulders: Helpers pulling ropes
Variation 16: Lifting the shoulders: Helper uses his/her shin bones
Variation 17: Lifting the shoulders: Belt from heels to shoulder girdle
Activating the Legs
Variation 18: Activating the legs: Block between thighs
Variation 19: Activating the legs: Bracing the legs
Variation 20: Lifting the buttocks: Belts from pelvis to heels
Variation 21: Activating and stabilizing the legs: A pen between the toes and a pendulum
Variation 22: Activating the legs: Helper pulls a rope placed in between the inner thighs
Variation 23: Activating the legs: Helpers pull the groins down
Variation 24: Activating the legs: Hanging weight on the heels
Sirsāsana Cycle
Variation 25: Checking the alignment in Pārśva Sirsāsana and Eka Pāda Sirsāsana: Back to the wall
Variation 26: Eka Pāda Sirsāsana and Parśvaika Pāda Sirsāsana: Lowered foot on chair
Variation 27: Pārśva Sirsāsana using a chair
Variation 28: Learning Ūrdhva Padmāsana: Using the wall
Variation 29: Advanced Sirsāsana variations: Back to the wall
Variation 30: Advanced Sirsāsana variations: Facing the wall
Doing Sirsāsana when there are Neck Problems
Variation 31: Supporting the upper back: Using rods or planks
Variation 32: Hanging the head: Using two chairs
Variation 33: Restorative Sirsāsana: Hanging from ropes
Sālamba Sarvāngāsana and Cycle
Variation 1: Basics arrangement for the Sarvāngāsana cycle: Using platform, bolster and block
Variation 2: Finding the alignment in Sālamba Sarvāngāsana
Variation 3: Supporting the elbows with a slanting plank
Variation 4: Supporting the back with a plank
Variation 5: Moving the thoracic dorsal spine in: Feet against wall
Variation 6: Improving the Jālandhara Bandha effect: Supporting the back of the head
Variation 7: Active ‘Chair Sarvāngāsana’: Using a chair to support the back
Variation 8: Sālamba Sarvāngāsana II
Variation 9: Nirālamba Sarvāngāsana: Facing the wall
Doing Sarvāngāsana when there are neck problems
Variation 10: Doing the pose when C7 is protruding: A platform for each shoulder
Variation 11: Lifting the neck and spine: Supporting the neck with a lengthwise blanket
Variation 12: Supporting the trapezius: Using two rolls
Variation 13: Supporting the neck: Stepped-edge platform
Variation 14: Supporting the neck: platform of two bolsters
Variation 15: Sarvāngāsana away from home: Doing the pose with limited props
Restorative Sarvāngāsana
Variation 16: Chair Sarvāngāsana
Halāsana and other variations
Variation 1: Supporting the legs to lift the back: Toes on chair
Variation 2: Supta Koņāsana: Toes on chairs
Variation 3: Adjusting the shoulders: Belt on wrists
Variation 4: Creating movement in stiff shoulders: Holding a rod
Variation 5: Restorative Halāsana: Thighs on bench (Ardha Halāsana)
Variation 6: Restorative Karnapidāsana: Supporting the knees
Setu Bandha Sarvāngāsana
About Setu Bandha Sarvāngāsana
Variation 1: Moving the Sacrum in: Using a block
Variation 2: A wider support: Pelvis on two blocks
Variation 3: Opening the chest: Helper pulls the shoulder blades
Variation 4: Learning to arch back from Sarvāngāsana: Using the wall
Variation 5: Activating the legs and arms: Pulling a belt
Restorative Setu Bandha Sarvāngāsana
Variation 6: Pelvis on foam blocks, back supported
Variation 7: Soft support: Using a lengthwise bolster
Variation 8: Soft Support: Using a support of several bolsters
Pīncha Mayurāsana
About Pīncha Mayurāsana
Variation 1: Preparations for the pose
Variation 2: Supporting the base: Using block and belt
Variation 3: Moving the tailbone in: Feet against wall
Variation 4: Moving weight to the palms: Supporting the elbows
Variation 5: Stabilizing the palms: Using a weight
Variation 6: Moving the shoulder blades in: Using a chair
Adho Mukha Vŗksānana
Learning Adho Mukha Vŗksānana
Variation 1: Strengthening the arms: Climbing on the wall
Variation 2: Overcoming fear: Bolster against the wall
Variation 3: Help in lifting the legs: Using chair to go up
Variation 4: Stabilizing the arms: Belt on elbows
Variation 5: Checking the alignment: Using a wall hook or wall corner
Variation 6: Reducing wrist pressure: Using slanting planks
Variation 7: Different Hand Orientations: Using blocks
Variation 8: Stabilizing the upper arms: Using chairs
Variation 9: Balance & Stability: Learning to stand without the wall
Variation 10: Restorative Adho Mukha Vŗksāsana: Supporting the head
Viparīta Karaņi
About Viparīta Karaņi
Variation 1: Adho Mukha Vŗksānana Viparīta Karaņi: Using the wall
Variation 2: Pīncha Mayurāsana Viparīta Karaņi: Using the wall
Variation 3: Sirsāsana Viparīta Karaņi: Using the wall
Variation 4: Sirsāsana Viparīta Karaņi: Using a chair
Variation 5: Sarvāngāsana Viparīta Karaņi
Variation 6: Restorative Viparīta Karaņi: Using a block
Variation 7: Deep Relaxation: Restorative Viparīta Karaņi on a bolster
Final words
Appendix 3.1 Vinyāsa - Practice sequences
1. An Intermediate Level Sequence
2. Advanced Sequence: starting from Sirsāsana
3. Intermediate Sequence: Framing Sirsāsana inside pacifying āsana-s
4. Pacifying Sequence: Inversions for Prānāyāma
Index
