The Extended Chair for Yoga: A Comprehensive Guide to Iyengar Yoga Practice with a Chair

Title Page
Copyright
Table of Contents
Acknowledgments and Gratitude
Preface
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
Variation 4: Shoulder Girdle against the Seat
Variation 5: Standing on Inverted Chair
Variation 6: Standing on the Seat
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
Pārśvottānāsana (Chair in Front)
Variation 1: Resting the Forehead on the Seat
Variation 2: Chair against the Groins
Prasārita Pādottānāsana (Chair in Front)
Variation 1: Front Groins against the Backrest of a Tilted Chair
Variation 2: Legs against the Wall
Usage 3: Elevating the Front Leg
Utthita Trikoṇāsana (Elevating the Front Leg)
Variation 1: Front Foot on Inverted Chair
Variation 2: Front Foot on the Seat
Utthita Pārśvakoņāsana (Front Foot on the Backrest)
Pārivŗtta Trikoṇāsana (Front Foot on Inverted Chair)
Variation 1: Foot on Inverted Chair
Variation 2: Front Foot on the Seat
Vīrabhadrāsana II (Front Foot on Inverted Chair)
Pārivŗtta Pārśvakoņāsana (Front Foot on Inverted Chair)
Pārśvottānāsana (Front Foot on Inverted Chair)
Utthita Hasta Pādāṅguṣṭhāsana I (Front Foot on the Backrest)
Variation 1: Back against the Wall
Variation 2: Foot against the Wall
Usage 4: Chair Supports the Side of the Body
Vṛksāṣana (Chair Supporting the Lifted Leg)
Utthita Trikoṇāsana (Chair on Side)
Variation 1: Hand on Backrest
Variation 2: Armpit on Backrest
Variation 3: Head on Backrest
Variation 4: Front Groin against the Chair
Ardha Chandrāsana (Chair on Side)
Variation 1: Front Groin against the Chair
Variation 2: Hand on the Seat
Utthita Pārśvakoņāsana (Chair on Side)
Variation 1: Armpit on the Backrest
Vīrabhadrāsana I (Chair on each Side)
Variation 1: A Chair from Each Side
Pārśva Utthita Hasta Pādāṅguṣṭhāsana (Chair on Side)
Variation 1: Back against the Wall
Variation 2: Foot against the Wall
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)
Upaviṣṭa Koṇāsana (folded chair in between the inner thighs)
Pārśva Upaviṣṭa Koṇāsana (folded chair against the front groin)
Pārivŗtta Upaviṣṭa Koṇāsana (folded chair against the front groin)
Pārivŗtta Janu Śīrṣāsana (folded chair against the front groin)
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)
Variation 3: Using an Inverted Chair to Lift (hands pushing the wall)
Variation 4: Lifting from the Chair
Variation 5: Back on the Backrest; Hands against the Wall
Variation 6: Sacrum on the Backrest
Variation 7: Holding the Legs of the Chair
Variation 8: Holding a Folded Chair
Variation 9: Elevating the Feet
Dwi Pāda Viparīta Daṇḍāsana
Variation 1: Resting on the Seat, Legs through the Backrest
Variation 2: Continuing from Chair Viparīta Daṇḍāsana
Variation 3: Viparīta Daṇḍāsana on a Tilted Chair
Variation 4: Feet on Inverted Chair
Variation 5: Eka Pāda Viparīta Daṇḍāsana
Variation 6: Back on Inverted Chair
Variation 7: From Śīrṣāsana to Dwi Pāda Viparīta Daṇḍāsana
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