Adho Mukha Virasana (for the back part of the pelvis tension removal and alignment)

Beata Yoga Dhyan – Adho Mukha Virasana / Downward Facing hero Pose [Releases Tension from Back Part of the Pelvis and Lumbar, Stretches Entine Back]

Benefits:

The posture is quietening and calming for the mind and cooling for the body.

It provides a great lower back ache release.

Foundations:

Hands, central lines of the buttock bones, and the point between the eyebrows.

Props:

Blanket rolled in a u-shape to support the forehead and elbows, bolster/bolsters or blankets between buttocks and heels; optionally, cushions under the rolled blanket to support the front body (the point between eyebrows & elbows) if needed.

Modifications:

Sciatica – keep the knees closer together.

Stiffness – use more height under the buttocks as well as under the forehead & elbows.

Pain in the hips – use more height under the forehead & elbows and/or put a thin roll in the folding crease of the legs/hips.

Pain in the ankles – use a flat cushion under the knees and the whole shin bones and keep the ankles on their edge.

Pain in the shoulders – in the early stages of practice, keep your arms bent; later on, as the regular practice progresses, work on straightening them out and keeping them straight throughout the whole posture.

Technique

To set the props:

1. Roll a blanket (or use a cushion/bolster) for resting the elbows and the point between the eyebrows.

If the elbows go higher, then support the hands with the blocks so that they are not hanging down.

To go into the pose:

1. Start in a kneeling position with the big toes touching each other and the inner knees chest width apart.

2. Lean forwards supporting the trunk with the hands and raising the buttocks.

3. Take the hands forward and stretch the fingers to create space in the abdomen.

4. Feel the elongation of the trunk’s front part and ensure you do not lose it while you bring your buttocks back to the heels.

5. Slowly keep lowering the buttocks while you continue to have the front body extended, and lastly allow the buttocks to rest on the heels. If the space in the abdomen and the chest close or if the buttocks don’t touch the heels – use more props (bolster/blankets) to support the buttocks.

6. Rest the point between the eyebrows and the elbows on the roll. Keep the elbows wider than the shoulders. If you feel pain in the groins or hips – put an additional cushion/cushions under the roll to support the elbows and the forehead higher above the ground.

7. Check if the back of the neck is long.

8. Check if the point between the eyebrows is supported and the skin in that place is not being stretched up or down.

9. Stretch the fingers and then let go.

In the pose:

1. Relax into the pose.

2. Keep your eyes closed, stay quiet, and observe the exhalations. With their help, sink into the pose physically as well as mentally.

To come out of the pose:

1. Keep the eyes closed and walk the hands under the chest. Use them as a support to lift the trunk up and back into a kneeling position.

2. Sit for a moment on the heels with your eyes closed in quiet meditation and observe the breaths and quietness within yourself.

Make sure:

• You do not feel the tension in your neck – you keep your hands active enough by stretching the fingers forwards and outwards.

• You do not feel the tension in the shoulders – if necessary bend your arms putting your hands closer to your head.

• You are quietening the mind watching the exhalations.

• You are allowing the abdomen to be soft.

Supta Virasana (for the front part of the pelvis tension removal and alignment)

Beata Yoga Dhyan – Supta Virasana / Supine Hero Pose (Releases Tension from Front Part of the Pelvis and Legs, Stretches Entire Front)

Benefits:

Alleviates tiredness in the thighs and knees, especially after standing poses and long walking activities such as hiking. It is a healing pose for the knees as it stretches the whole area around them and opens the knee joints.

When practiced regularly, it is very beneficial for women who suffer from menstrual pain or people with digestive problems as it elongates, opens, and relaxes the whole area of the abdomen where the female and digestive organs are situated.

Don’t push yourself too hard – flexibility is a side effect of the practice; it should not be your objective.

This is a relaxation pose, wonderful for meditation. Make sure you use enough height and feel comfortable for a longer time maintaining the easiness of the breath.

Foundations:

The buttocks moving away from the lower back and resting on the ground or a brick; upper back & shoulders.

Props:

Blanket or a flat cushion under knees and shin bones. Brick for buttocks.

Bolsters/blankets for upper back & shoulders.

Rolled belt/rope for compressed knees (therapy).

Bricks, rolled blanket, or cushion to support wrists/hands.

Modifications:

Add as much height as needed under the buttocks and upper back to keep the entire shins in contact with the ground and be comfortable in the back for 10-15 minutes in the pose.

The buttocks can’t rest on the ground – support them with more height (bricks/ blankets) in order to sit comfortably.

The upper back doesn’t reach the ground and/or carves too much and/or there is a pain in the lower back and/or the knees lift from the floor or spread too much to the sides – support the upper back with more height (bolsters/ blankets/ cushions/ or even a chair).

Stiffness and/or pain in the ankles – place your shins on a flat cushion keeping the ankles on the edge for a lesser angle.

Stiffness and/or pain in the shoulders – support the wrists or forearms with height (bricks/ blankets/ bolsters)

Technique

To set the props:

1. Kneel with the outer legs parallel and hip-width apart.

2. Bend forward, roll the flesh of the calf muscles outwards with hands deep in the back of the knees, and sit in between the feet. Pull out the hands.

3. Make sure the heels are in contact with the outer buttocks and the toes are facing backward.

4. Place the hands on the feet or ground.

5. Tilt the pelvis, tighten it, and move the buttocks’ flesh towards the knees so that the lower back is flattened and elongated as much as possible.

6. Rest the buttocks on the ground or on the support.

7. Supporting on the arms, go back and down with the trunk and rest the shoulder blades on the floor or a bolster. Make sure the bolster is placed just below the shoulder blades and the lower back is free of any contact with the props.

8. Roll the shoulders back and down, elongate the back of the neck, relax the head, and stretch the arms overhead, greater than shoulder-width apart.

9. Rest the wrists on the floor or on the props (bricks, blankets).

10. For maximum extension in the trunk (starting from the area below the navel) keep your arms straight over the head by stretching the fingers. Alternatively, for a less extended version, interlock the hands and rest them above the head.

In the pose:

1. Relax your face, throat, and abdomen.

2. Let go into the position.

3. Quieten your mind by watching the breaths coming in and out.

To come out of the pose:

1. Hold the feet just below the ankles.

2. Do not use the abdominal or back muscles to come up. Instead, push your hands down, or come up halfway on bent elbows, then use the hands to press up the rest of the way.

3. From the kneeling position, lean forward and lift the buttocks upwards so that the knee joints open.

4. Put your hands on the floor in front of you and take forward one foot at a time.

5. Do not stretch or shake the legs. Sit for a moment. Come up slowly.

Make sure:

• Your buttock muscles are directed towards the knees to elongate the lower back.

• Your lower back is free of props (not pushed in with the bolster).

• Your heels are touching the outer buttocks. Or if you use more height under the buttocks, your inner heels are in line with the outer hips.

• The back of your neck is elongated.

• You do not feel pain in the lower back. If so, support your upper back with more height and tilt the pelvis again to elongate the loins and the lumbar region/spine.

• You do not feel pain in the knees or thighs. If so, sit on more height.

• Your hips are not higher than your back.

• Your face, neck, and abdomen are relaxed.

• You are relaxed.

• You are breathing easily.

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