Neutral to Cooling
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Geometry: The standing leg and torso are in Uttanasana with one leg extended up towards the ceiling.
This pose is similar to Sukhasana (Easy Pose) in the shape of the pose, but in Svastikasana the feet are active, whereas in Sukhasana, the feet are passive. The legs are folded in a triangle with the feet under the knees/thighs and the shins crossed in the center line. The torso is upright with the shoulders over the hips. To practice this pose, sit in Dandasana and bend the right knee and place the right foot under the left knee or lower thigh. Then bend the left knee and place the left shin in front of the right shin and the foot under the right knee or lower right thigh.
With the back on the floor, the back of the head, neck and shoulders remain on the floor. The pelvis is lifted and supported on a block. The Legs are extended.1. Lie on the floor, knees bent, toes pointing towards the wall. 2. Keep the head, neck and shoulders on the floor, press the feet on the floor and raise the hips/buttocks off the floor.3. Place a block vertically under the sacrum towards the tailbone.4. Straighten the legs, one at a time, the center of the back of the heels on the floor.5. Externally rotate the arms and open the chest.6. Extend the arms along the floor towards the feet.
Geometry: In this inverted pose, the weight of the body is on the upper arms, shoulders and back of the head (as in Salamba Sarvangasana). The hands are on the back and the legs are stretched straight overhead.
Salamba Sarvangasana literally translates as Supported Whole Body Pose. Figuratively, this meaning holds true as the whole body benefits from this pose.1. Start in Supta Tadasana, palms down, with 3 four-fold blankets on top of an two-fold blanket on your sticky mat.
1. Squat on the haunches with the feet together; inner sides of the feet, thighs and calves touching. The soles and the heels should rest completely on the floor. Raise the seat from the floor and balance. 2. Stretch the arms forward, in line with the shoulders, the palms face the floor. 3. Take the arms backwards, hold the backs of the ankles. Separate the knees and stretch the spine forward. Stay in this posture for 10 - 15 seconds. 4. Take the arms behind the back and clasp your hands. Stretch the spine so that it is parallel to the floor.
1. Kneel on the floor keeping the knees together, but keeping the feet wider than hip width apart. 2. Rest the buttocks on the floor but not the body on the feet. 3. The inner side of each calf against the outer side of each thigh. 4. Keep the toes pointing back and extended on the floor. 5. Extend the palms on the soles of the feet. 6. Gaze forward.
Geometry: The upper legs are crossed over one another with the knees stacked and the feet pointing backwards either underneath the buttocks (classic pose) or beside the buttocks. The torso is upright and the arms are behind the back with one elbow up and one elbow down with the hands holding one another. Primary Actions: Extend from the outer hips to the outer knees to draw the knees towards each other and compact the hips. Lift up from the pubis to the navel and the navel to the sternum and lift both sides of the chest up. 3. Pull on the hands (or the strap) to move the shoulderblades into the back and lift the chest.
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