Hatha Yoga Practice: Disciple against Wall by Nathini Shanti

Author:Nathini, Shanti [Nathini, Shanti ]
Language: eng
Format: epub
Published: 2011-09-16T16:00:00+00:00

Hatha Yoga Practice: Disciple against Wall Photos 30-31

In order to force to work out the small of the back you can master the posture in sitting position (Photo 31). Sit on your knees in front of the wall in some distance, perform the abovementioned Virasana, and separate your knees as wide as possible that space before abdomen would be free. Then repeat the previous motion of arms and back but in this case pulling not only your chest to the wall but also the abdomen to the floor. In such position you work for simultaneous opening of chest and hips. Like before you should check the distance from the wall, since if you are sitting far then your small of the back is arching, but if you are sitting close then your thoracic area is arching. As usually anyway it is better to apportion the arching along your 79

Shanti Nathini (Maria Nikolaeva)

spinal column evenly, feeling your own back on the whole, rather than give attention to the each patch alternatively. The integrity of consciousness causes the integrity of physical form.

If you need to prepare for performing of this movement, then you can do the same exercise as you did before for twisting. Move over from the wall, perform Virasana sitting on your knees and putting buttocks on the floor between feet. However now you should separate knees in order to lie down on your abdomen while before you separated heels in order to lie down on your back. At that be careful not to remove your buttocks from the floor, otherwise this type of preparation loses its significance. If your buttocks start to rise up then it’s better to push them on the same place and stay orphan in semi-bending, wait-ing till your ligaments will become stretched. With this objection in mind you may base yourselves upon elbows to relax your groin. Thus you are limited to bending without arching while your body habituates to a new position. Coming back to the wall, you will be able to concentrate on arching stronger.

Standard ‘Trine’ of Arches

Now it makes sense that you proceed to work out the trine of classical back-bending asanas such as Bhujangasana (‘cobra’), Shalabhasana (‘locust’) and Dhanurasana (‘bow’). All together these three postures exert integrated arching effect.

‘Bow’ is symmetrical to ‘bridge’ but much easier because you need less force in order to rise up limbs than all the body. The 80

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