Reflective Asana and Pranayama 11
Back Extensions (Purva Pratana Sthiti)/Pranayama
“Body breath and Mind in Perfect Oneness”
Concepts
Bija Pranayama/White Swan (hamso/so-ham meditation)
Ref: BKS [LOY p. 44, “Bija Pranayama”]; Surya Lama Das, Letting
Go of the Person You Used to be (pp. 17-22); also BKS on
Dhayana ([LOP , 223-231].
Sitting pranayama (wall support)
Viloma III (introduction)
See blog posts on Practice & Asana Sutras
Opening/Centering (touch, breath, resonance)
Virasana (supported)
Back extension/supta from Virasana
Parsva, open pectoral/armpit chest
(“Body as a container for the breath”
– don’t compromise breath in twist)
Asana
Adho Mukha Svanasana (head on bolster)
Adho Mukha Virasana (torso on bolster)
Tadasana (belt on arms/behind back – rotate arms, open chest)
Ardha Utthanasana (belt as above)
Utthanasana (belt as above)
Back extensions
Chatush Padasana (variations)
Belt on ankles, block between knees/thighs
Palms under heels (or continue with belt), block
1st two variations, or hold ankle, block
Choose variation, “imaginary” block
Salabhasana (arms belted as belt as in Tadasana above)
Dhanurasana
(preliminary with belt on ankles/thighs on floor,
As in Tadasana, Chatush above)
Full Dhanurasana (or return to Salabhasana)
Parsva Dhanurasana (seasoned students)
Transition
Prasarita Padottanasana (head on bolster)
Hands pull outer calves in and up, then hands to floor)
Adho Mukha Virasana (torso on bolster, blanket under buttocks)
Pranayama
Seated/back supported on wall/lap blanket/jnana mudra
Ujayyi I (Bija pranayama – “Ham so/So ham…”)
Viloma III
Closing
Om, Shantih
“Body breath and mind in perfect oneness
We send our hearts along with this bell
May the hearer awake from forgetfulness
And transcend the path of anxiety and sorrow