PERFECT POSTURE
I. Benefits:
The Perfect Posture —
• is ideal for prolonged sitting (meditation).
• is relaxing for the entire body.
• stretches and tones legs and lower back.
• is beneficial to bladder and urinary tracts.
II. Technique:
1. Sit with both legs extended and spread apart.
2. Bring the sole of the right foot against the thigh of the left leg, resting the right knee on the floor. (Figure 88)
3. Bend the left leg and, grabbing the toes with both hands, gently lift the left foot onto the right foot.
4. Adjust for comfort by having the ankles beside, rather than on top of, each other. Snuggle the toes of the left foot into the cleft created by the thigh and calf of the right leg. (Figure 89)
5. Keep your spine straight and try to keep both knees as close to the floor as possible.
6. Rest in this position until the beginning of discomfort.
7. Change feet and try again.
III. Comments:
As with most yoga exercises, the Perfect Posture cannot be forced. Some can assume it at once (these are usually double-jointed) and for others it may take a year or so. Since the muscles of the knee are easily strained, it does not pay to be overly ambitious. However, do keep at it, even if your knees are sticking out at odd angles, because eventually this is a most comfortable and healthy sitting position. While just sitting, you are exercising madly.
(Figure 88)
(Figure 89)
PLOUGH
I. Benefits:
The Plough-
• makes the spine supple.
• stimulates the thyroid gland for weight control.
• strengthens and firms the abdomen.
• slims and firms thighs and hips.
• relieves deep-seated tension and headaches.
• tones up the nervous system.
• improves circulation.
• massages such abdominal organs as the liver, spleen, pancreas and kidneys.
• acts as an energy pick-me-up.
• strengthens the neck.
• helps to reduce the bust.
II. Techniques:
1. Lie on your back on the floor, legs outstretched, arms extended by your side, palms down.
2. Slowly lift your legs by tightening the abdominal and leg muscles.
3. Push down on your hands, making them hollow or tent-like and raise your buttocks and lower back. (Figure 90)
4. Bring your legs over your head, attempting to touch the floor behind you with the toes, by bending at the waist. Keep your knees straight. (Figure 91)
5. Hold the position, even if your feet are nowhere near the floor, for as long as you comfortably can or up to a minute.
6. Breathe normally.
7. Slowly come out of the pose by bending your knees, but straighten the legs when they are perpendicular to the floor. (Figure 92, Figure 93 — Advanced Pose)
III. Dos and Don'ts:
DO NOT become discouraged if you can only raise your bottom a couple of inches off the floor. Simply go as far as you can, hold it there and repeat this action several times. The holding process strengthens and prepares the proper muscles for the exercise.
DO keep your knees straight throughout.
DO NOT lift your head as you lower your legs.
DO breathe normally. It will get easier with practice.
(Figure 90)
(Figure 91)
(Figure 92)
(Figure 93)
DO place your legs on a low bench behind you, if you experience a breathless sensation at first. This will pass with familiarity of the pose.
You will be astounded at your fast progression in the Plough. Even elderly people can comfortably bring the toes to the floor in a relatively short time. This asana gives a delightful, relaxing stretch to the spine that has been unnaturally compressed through years of improper use. It is one of my most favourite exercises.
POSTURE CLASP
I. Benefits:
The Posture Clasp-
• eases the pain of bursitis.
• improves posture and rounded shoulders.
• firms and strengthens the upper arms.
• eases tension in the shoulders.
• exercises muscles around shoulder blades and upper back.
• oils shoulder joints.
• expands the chest.
II. Technique:
1. Sit in a comfortably cross-legged position, back straight.
2. Bring your left hand behind your back, palm facing out and try to wriggle it up your back as far as it will go. (Figure 94)
3. Lift your right hand straight up and bend it at the elbow, bringing the hand to the centre of the back. This pose is also called the Cow Head pose because of the elbow sticking up to look like a horn. (Figure 95)
4. Try to get the two hands close enough together to interlock witli the fingers, by gently inching them together.
5. Hold the position for 10 - 30 seconds and try a gentle upward pull with the right hand, then a downward pull with the left. (Figure 96)
6. Repeat on the other side and twice more on both sides.
7. You will find that one side is much more flexible than the other. Concentrate on the stiffer one.
III. Dos and Don'ts:
DO keep your back straight and you will have better success.
DO NOT strain beyond a point of comfort.
DO use a kerchief if your fingers are too far apart. (Figure 96a)
The Posture Clasp is a quick tension-reducer, especially if you spend a lot of your time hunched over a desk. It improves your posture, which in turn improves your health, particularly a tense and brittle back.
(Figure 94)
(Figure 95)
(Figure 96)
(Figure 96a)
PUMP
I. Benefits: The Pump-
• improves circulation throughout the body.
• firms and strengthens abdomen.
• strengthens back muscles.
• tightens and firms derriere.
• reduces fat around the middle.
• tones and massages abdominal organs.
• relieves flatulence (stomach gas) and aids digestion.
II. Technique:
1. Lie prone on your back, arms very close by your side, palms down.
2. With legs outstretched and together, push down on your palms.
3. Slowly raise your legs, keeping the knees straight. (Figure 97) Take a total of 15 seconds to bring them perpendicular to the floor.
4. Hold and rest with the legs up. (Figure 98)
5. Lower them just as slowly, moving slower as you come closer to the floor. (Figure 99)
6. Repeat twice more, or more often if you are really concerned about flattening the tummy.
7. Variation:
a) Lie on back, etc., as above. Slowly raise your legs to a 30° angle off the floor. Hold ten seconds. Now raise the legs to a 60° angle and hold 10 seconds. Bring the legs perpendicular to the floor and lower slowly.
b) Directly after child birth or if you have very weak abdominal muscles, start by raising the legs one at a time.
III. Dos and Don'ts:
DO move very slowly in order to receive the greatest benefits. The
closer you are to the floor, the slower you must move.
DO NOT bend your knees or lift your head as you come out of the Pump.
DO NOT hold your breath.
(Figure 97)
(Figure 98)
(Figure 99)
