Forward Bends

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Himalayan Iyengar Yoga Centre

TEACHINGS OF YOGA MASTER TEACHER SHARAT ARORA
ASANAS FROM THE 5—DAY COURSES
“Forward Bends"
EDITOR IN CHIEF — Beata Katarzyna Stec'-Stan’czyk (Shivani)
GRAPHIC EDITOR — Murali Krishna Rayudu
ILLUSTRATIONS ~ Paulius Savickas
EDITORS - Ramona Leah Friesen, Ewa DIugoIQcka
Himalayan lyengar Yoga Centre Forward Bends
Page-3 Page-10
[Top View] [Top View]
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PAVAN M U KTASANA
[Front view]
TRIANGA MUKHAIKAPADA SUPPORTED ADHO MUKHA

PASCHIMO'ITANASANA SVANASANA
Himalayan Iyengar Yoga Centre Forward Bends
[Side view] [Side view]
[Top view] [Top view]
Variant 1 Variant 2
SUPTA PADANGUSTHASANA with the Leg Up SUPTA PADANGUSTHASANA with the Leg to the Side
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HANUMANASANA VARIATION (GROIN STRETCHES) RAJ KA POTASAN A (BUTTOCK STRETCH)
M..—
Forward Bends
Introduction:
Forward bends help reduce any excess of excretion from the body, be it menstruation, mucus or
diarrhea. They cool the body temperature and mental “fire”, allowing the practitioner to be calmer
and quieter and to go within. Do not allow the mind to wander, keep the awareness directed
inwards. If a person experiences mental uneasiness due to stretching of the shortened back part of
the body, it is recommended to support the forehead at the exact point between the eyebrows.
Supporting this point as well as watching the exhalations (that are naturally deeper and longer
while bending forward) are both very beneficial in the forward bends practice. They allow to go
deeper within and reach a profoundly relaxed state of mind.
Sitting forward bends are to be avoided for those with back pain, however Adho Mukha Virasana as
well as supported Adho Mukha Svanasana are recommended.
In forward bends we constantly focus on maintaining the abdomen long and creating space in the
front part of the trunk. We give more importance to having the body straight in line and ascending
up; we do not waste any energy on the attempts to make our body more supple. Flexibility will
come naturally as a side effect of regular practice.
General precautions:
Hatha Yoga should only be practiced on an empty stomach and never in the sun. It is recommended
to evacuate the bowels (go to the toilet) before beginning the practice. Pregnant and menstruating
women must follow an alternative routine.
Forward bends modifications:

People with strong lower back pain should avoid sitting forward bends. With practice the condition
improves, however the practitioner should remain very gentle and not lean forwards too much or
over-pull the belt. The main aspect to focus on is to learn how to sit up straight effortlessly (using
as many props to sit on as necessary) and not concentrate on stretching the back part of the body
e.g. the legs.
Pregnant women should not go too deep in forward bends as it puts downward pressure on the
abdomen.
The belly should always be kept open and extended upwards. Pregnant women should always do
the positions mildly and never overstretch in order not to induce contractions and therefore preterm
delivery.
[Front view]
TRIANGA M U KHAI KAPADA PASC HI MOTTANASANA

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[Side view] [Top View]
TRIANGA MUKHAIKAPADA PASCHIMOTTANASANA

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Forward Bends
[Front view]
PASCHIMOTTANASANA
5
Forward Bends
Hima layan gen ar ’0 a Cen re
[Side view] [Top view]
PASCHIMOTTANASANA
6
Trianga Mukhaikapada Paschimottanasana

Benefits:
This pose provides extension of the back of the body, especially the legs, as well as encourages the
softening and extension of the abdomen.
Foundations:
The centres of the buttock bones supported by stretching of the toes of the straight leg.
Forces:
The straight leg toes powerfully stretching upwards and outwards1 bring ascending movement of
the trunk and openness in the abdomen; both hands pulling the belt towards the hips.
Props:
1 brick with 1 blanket folded x4 on top, 1 belt.
Modifications:
Hyperextended knee joints — place a rolled blanket under the knee of the straight leg.
Difficulties with sitting up straight with 1 brick and 1 blanket under your buttocks - use more props
to sit on.
Technique
To set the props:
1. Place the blanket on the brick so that its edge is in line with the left side of the brick to give the
space for the bent left leg. If you are unable to sit up comfortably with straight back without
any strain - use more height.
1. Outwards stretching regards the students who have completed two 5—Day Yoga Courses for the Continuing Students at the Himalayan Iyengar Yoga
Centre (www.hiyogacentre.com).
To go into the pose:

1 . Sit with the left leg in Virasana and the right leg straightened out in front.
2 . Make sure the inner left heel is touching the left hip and that the knee is in line with the hip —
don’t allow it to roll to the side.
3. Roll the left calf muscle out.
4. Check that the right leg is in line with the hip and that the foot is centred.
a. If you suffer from hyperextended knee joints, place a rolled blanket under the right knee.
5. Prepare the belt for a later use placing it around the right foot. Make it long enough for your
shoulders to stay relaxed without being pulled forwards and out of place.
. Lean forwards and place the fingertips of both hands on the ground. Press down to lift the body,
open the chest and create space in the abdomen.
a. If you are using more height to sit on, use the bricks also under the fingers.
. With the chest open, sit back down on the brick and feel the centres of the sitting bones.
. Shift the weight to the left (bent leg), and with your right hand remove the right (straight leg)
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buttock flesh out and back. This movement allows to better feel the centre of the sitting bone.
. Stretch the right toes upwards and notice that this movement activates the entire body and
opens the abdomen right from below the navel.
10 . Extend the arms to the sides. Allowing the shoulders to roll back and down, turn the inner
palms forward.
11 . Extend the fingers and feel how it opens the chest.
12 . Inhale and raise the arms up, remaining firmly grounded in the sitting bones.
13 . Stretching the fingers up and out2, notice a lift in the trunk and space in the front body,
especially in the lower abdomen.
14 . Maintain this lift as you exhale, bend the elbows and place the fingertips on the floor.
15 . Walk the fingertips forward as much as you feel that the abdomen and the chest remain open.
This is how deep into the pose your body naturally allows you to go.
16 . Put the belt in the middle of the sole of the right foot.
2. Outwards stretching regards the students who have completed two 5-Day Yoga Courses for the Continuing Students at the Himalayan Iyengar Yoga
Himalayan liviengar Yoga Centre Forward Bends
a. In case of back problems - put the belt on the centre of the right heel.
b. In case of hyper-extended knee joints - put the belt on the mounds of the right foot toes.
17. Hold the belt with the index, middle and ring fingers. Very gently pull the belt equally with both
hands in the direction of the hips.
In the pose:
1. Do not go too far forwards. Maintain the openness of the chest and the softness of the abdomen
as well as the upward lift of the trunk.
2. Ensure the right foot is still active and engaged. This gives a clear contact of the sitting bones
with the brick and provides the correct foundation for the trunk.
3. Continue to feel space in the abdomen and the contact of the buttock bones with the brick as
you allow the trunk, but not the shoulders, to move forwards with exhalation.
4. Don’t let the chest or the shoulders collapse. In order to ensure that the chest and shoulders
keep pulling the belt in the direction of the hips.
5. Keep the head in the same direction as the trunk.
To come out of the pose:

1. Release the belt.
2. Bend the right leg by supporting it with the hand under the knee.
3. Shift the blanket to the left so that it is aligned with the brick on the right side.
4. Repeat the process on the other side.
Make sure:
0 You clearly feel your sitting bones in contact with the brick.
- You are stretching the toes of your straight leg.
0 You feel space in your abdomen.
0 Your chest is open and the shoulders back and down.
0 You are pulling the belt in the direction of the hips.
- You are keeping your lower back free of tension by not pulling the belt too much or trying to go
too far forwards.
—‘Forward Bends
PARSVA U PAVISTHA KONASANA
10
Himalayan lyengar Yoga (,‘cntrc Forward Bends
Parsva Upavistha Konasana

Benefits:
The forward bend movement creates suction and pressing on the internal organs while the twist
encourages the elimination of toxins. It provides a lateral movement of back muscles and helps
release tensions in the lower back.
Foundations:
The centres of the buttock bones, maintained by both fully active feet.
Forces:
The pull of the belt and the press of the back hand finger tips.
Props:
1 belt, at least 2 bricks and 1 blanket, additional brick or blanket to support the back hand if the
trunk bends while you are trying to reach the floor with the finger tips.
Modifications:
Hyper extended knee joints - put rolled blankets under the knees.
Difficulties with sitting up straight easily - use more props under the buttocks.
Technique
To set the props:
1. Place at least 1 nicely folded blanket on top of a brick.
2. Keep the belt and 1 brick close to you.

1. Sit on the blanket and spread the legs wide apart as much as you can using the hands as levers
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I‘Iilualayan Iyengar Yoga Centre Forward Bends
under the thighs.

a. If you can’t sit up straight easily - use more props under your buttocks (2 bricks/ 3 blankets
etc.).
b. If you have hyper-extended knee joints — put a support under both knees (rolled blankets/
flat bolsters etc.).
2. Use your hands to remove the flesh of both buttocks to the sides and backward.
3. Make sure you sit on the centres of both buttock bones equally.
4. Prepare the belt for a later use placing it around the right foot. Make it long enough for your
shoulders to stay relaxed without being pulled forwards and out of place.
. Activate the feet — extend the toes upwards & outwards3 and don’t allow the feet to roll out.
. Keep your awareness in the foundations.
. If you feel pain in the back part of the heels - put a blanket under them.
. Bring your hands to the sides.
. Allow the shoulders to roll back and down as you turn the inner palms to face forwards.
. Raise the hands up without allowing the shoulders to come up.
. Feel the elongation of the trunk and maintain I't throughout the whole pose.
. Bend the arms, twist the trunk towards the right and place the finger tips on the floor on both
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sides of your right leg. If you can’t reach the floor easily, use the bricks to support the finger tips.
12. Put the belt in the middle of the sole of the right foot.
a. In case of back problems - put the belt on the centre of the right heel.
b. In case of hyper-extended knee joints — put the belt on the mounds of the right foot toes.
13. Hold the belt with your left hand, make it long enough to keep the left elbow slightly bent and
the shoulder relaxed and not pulled forward. Pull the belt in the direction of the left knee.
14. Support the tips of the cup-shaped fingers of the right hand on the floor or on the brick if more
height is needed.
15. Press them down to lift the body and maintain the chest open as you twist.
16. Do not twist beyond the point where the sternum is in line with the right leg.
3. Outwards stretching regards the students who have completed two 5-Day Yoga Courses for the Continuing Students at the Himalayan Iyengar Yoga
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17. With the trunk twisted this way, start bending forward gently without trying to go too far. Keep
the abdomen open and soft.
In the pose:
1. Make sure your awareness is still in the centre of both buttock bones and that the body weight
is distributed equally on them. Keep both feet engaged by stretching the toes up and out.
2. Keep the face in line with the chest and the back of your neck long.
3. Keep the trunk elongated and straight. Don’t allow the body weight to shift to one of the
buttock bones or the chest to collapse.
4. Stay in the centres of the sitting bones by not allowing your feet to roll out.

. Exhale, release the belt and slowly come back to the centre with the trunk.
. Repeat the process on the other side.
. Release the belt when you have finished the forward bend on the other side.
. Bring your legs back together one by one with the support of your hands under the thighs.
. Do not jerk or shake your legs after this pose.
U'l-bLONl—t
Make sure:
0 Your trunk is in line with the leg towards which you are bending.
0 Your face is in line with your sternum.
0 You feel grounded on both buttock bones.
0 Your feet are active and not rolling outwards.
0 You feel space in your abdomen and chest.
0 You are equally pulling the belt and pressing into the fingertips.
- Your elbows are bent and equidistant from the body.
0 Your shoulders are not coming up but remain relaxed and your chest is open.
0 You use the belt gently without creating tensions in the back.
0 You are breathing easily.
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Bends
Ffiorwmd
PAVAN M U KTASANA
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Pavan Muktasana
Benefits:
Releases tensions in the lower back and is especially powerful after back bends.
Therapeutic for excess gas — if you pull the head up and at the same time pull the legs fully towards
the abdomen, it releases gas from the digestive system. This variation however doesn’t work as a
back release after back bends.
Foundations:
The back resting flat on the floor.
Props:
Blanket under the back, folded blanket under the head.
Modifications:
Sciatica — keep the knees closer together.
Stomach pain, strong back pain, too much flexibility in the hip joints when the knees open too much
to the sides — put a belt around the knees to keep the inner knees chest width apart.
It is not recommended for hemorrhoids.
Technique
1. Lay down on a blanket spread on the floor or on a mat. Elongate the back of the neck and place
the back of the head and neck on the folded blanket.
2. Bring your legs towards your chest but only to the point at which the sacrum is still touching
the ground.
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3. Keep the inner knees chest width apart.

4. Place the hands on the shins just below the knees and pull down in the direction of the armpits,
making sure that the lower back stays flat and the sacrum is still in contact with the floor.
5. Keep the feet engaged by stretching the toes upwards and the inner heels away from the legs.
6. To make the relief of the back and of the abdomen even stronger, use a belt around the knees
(for more details, see ‘Modifications’ section above).
In the pose:
1. Stay in the posture for a few minutes relaxing the abdomen and the back completely.
2. Allow the breath to flow easily in the whole trunk.

1. Put the feet on the floor and stay like that for a few breaths.
2. Turn over to the right side and use the support of the arms to sit up.
Make sure:
0 Your back is flat and sacrum is in contact with the ground.
0 You are breathing easily and allowing the breath to move all the way to the lower abdomen and
lower back.
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ADHO MUKHA VIRASANA
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Adho Mukha Virasana

Benefits:
The posture is quietening and calming for the mind and cooling for the body. It provides lower back
release after SUPTA VIRASANA and other BACK BENDS, as well as HANGING SIRSASANA.
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
(point between eye brows & 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 its 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.
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If the elbows go higher, then support the hands with the blocks so that they are not hanging down.

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 up.
3. Take the hands forward and stretch the fingers to create space in the abdomen.
4. Feel the elongation of the front part of the trunk and make sure you do not lose I't 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 nor down.
9. Stretch the fingers and then let go.
In the pose:
1. Relax into the pose.
2. Keep the eyes closed, stay quiet and observe the exhalations. With their help, sink down into
the pose physically as well as mentally.

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 eyes closed in a quiet meditation and observe the breaths
and quietness within yourself.
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Forward Bends
SUPPORTED ADHO MUKHA SVANASANA
20
Supported Adho Mukha Svanasana

Benefits:
Helps release tension in the lower abdomen. Aligns the hips, elongates the trunk, eSpecially the
lumbar and middle part. This pose is especially beneficial to those with lower back pain, sciatica,
and menstruating women and women with ovaries or uterus problems - as it releases tensions in
those areas. Due to the support of the props, there is nothing to “do”, thus allowing complete
relaxation.
When it is not possible to do inversions during menstruation, Supported Adho Mukha Svanasana,
with its calming and cooling effects, is a replacement for Halasana; it is also a replacement for
Hanging Sirsasana due to its trunk elongation qualities.
If you prefer to have a more extended and dynamic position, stretch the fingers and toes.
Foundatl'ons.-
Hands and feet.
Props:
Long belt in hook or around bars. Blanket around the hips. Bolster or cushions or blankets to
support the head. Bricks to support the hands.
Modifications:
Recent shoulder prob/em - support the elbows and bend the arms.
Overweight - use two belts to secure yourself.
Ankle prob/ems - support the heel on a rolled blanket
Hyper-extended knees — spread the weight equally between the heels and the mounds not allowing
the legs to overextend.
Staying in the pose for a very long time - support the heels on a rolled blanket and support the
elbows so that they rest a bit higher than the forehead.
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Technique
To set the props:
1. Fix the belt around a hook (or any other strong object) at the minimum height of one hand (4
fingers parallel to the floor) above the top of the hip bone.
2. If the hook is not fixed on the wall - make sure there is a solid place below to rest the heels on.
3. Place the head support (bolster or cushions or blankets) exactly in line with the belt hook, and
2 bricks (one on each side of the head support) equidistant from it.
4. To measure the length of the belt loop, stand in front of the hook with one leg perpendicular to
the floor, and the other one up with the foot placed on the wall. The length of the belt loop
should be a few centimetres (1—2 inches) longer than the distance from the wall to your navel
(in other words, the beit loop length equals the length of the leg and the thickness of the
blanket wrapped around the hips). If the hook is fixed higher than 1 hand above the hipbone,
the belt has to be longer respectively.
5. Check that the hook, the head support and the bricks are centred.

1. Put a folded blanket around the hips and then place the belt on the blanket in the area of the
hip crease (where the legs bend in relation to the body).
. Being inside the belt loop walk forwards to let the belt stretch and hold the blanket.
. Put the hands on the head support to rest the weight of the trunk while walking the feet back
DON
towards the wall one by one.

. Make the distance between the feet 1 of your foot length apart.
. Place the heels on the wall and the mounds of the toes on the floor so that the angle between
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the sole of the foot and leg (ankle area) is 90°.

6. Check that the feet are equidistant from the centre of the body and that the body is in line with
the belt hook.
. Extend the toes and check if by doing that the skin on the soles of the feet is stretched.
. Bring more awareness to the big toe mounds and don’t allow them to lose contact with the
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ground. Don't let the feet roll out.
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9. Elongate the back of the neck and rest the point between the eyebrows on the support.
10. Place the heels of the hands on the front edges of the bricks, wider than shoulder width apart,
with the middle fingers parallel and in line with the arms.
11. Stretch the fingers forwards and outwards.
In the pose:
1. Focus on the exhalations, taking their help to let go in the pose physically as well as mentally
and emotionally.
2. This pose can be made more active by stretching fingers and toes, or less active by releasing
the stretch of the fingers and toes.

1. Put the hands on the head support to rest the weight of the body.
2. Take the legs, one by one, forward. Slowly stand up.
Make sure:
0 Your heels are pressing against the wall — you are stretching the toes forwards and outwards4.
- You do not feel tensions in the shoulders - you keep your hands active enough by stretching the
fingers forwards and outwards5.
- You have 90° angle between the trunk and the legs. Your abdomen is not closed which happens
when the angle is too small, and you are not going too low which indicates that the angle is too big.
o The belt is in the right place — in the hip crease (the fold between the trunk and legs) and not
too low on the thighs nor too high on the abdomen.
0 You are quietening the mind watching the exhalations.
0 You are allowing the body to hang on the belt and surrendering to the pose with the abdomen
open and soft.
4. Outwards stretching regards students who have completed two 5-Day Yoga Courses for the Continuing Students at the Himalayan Iyengar Yoga
S. Outwards stretching regards students who have completed two 5-Day Yoga Courses for the Continuing Students at the Himalayan Iyengar Yoga
23
(7"
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5 if
[Variant 1 - Leg Up, Side view]
SUPTA PADANGUSTHASANA
24
[Variant 1 — Leg Up, Top view]
25
[Variant 2 - Leg to the Side, Side view]
26
Hinlalayan Iyengar Yoga Centre Forward Bends
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[Variant 2 - Leg to the Side, Top View]

27
Supta Padangusthasana6
Benefits:
Puts the hipbone perfectly in its socket. Releases lower back tensions and is especially beneficial to
those with hip and lower back issues. In order to fully enjoy the benefits, remember that the
meaning of the pose is to bring back the joints in line. This pose is not about becoming flexible,
therefore do not forcefully seek to stretch the legs.
Foundations:
The foot at the wall.
Props:
Non-slip mat, belt, wall, folded blanket to support the head.
Modifications:
Imbalanced hips and lower back pain - experience increased benefit with the belt around the centre
of the heel.
Hyper-extended knees - put the belt on the mounds of the toes.
Variant 1 - Leg Up
Technique
1. Lie down on a non-slip mat and feel the contact of the back with the ground.
2. Bend both legs, come a little bit closer to the wall and follow the next steps to align the hips.
6. The pose is to be done by the students who have completed at least one 5-Day Yoga Course for the Continuing Students at the Himalayan Iyengar
Yoga Centre (www.hiyogacentre.com).
28
Himalayan I\_'engar Yoga Centre Forward Bends
2. Work actively with the feet by stretching the toes and pressing the centre of the heel to the
wall.
3. Pull the belt in the direction of the hips.

1. Bend the right leg, remove the belt and place the foot on the floor.
2. Repeat the whole process on the other side including the initial bending of both legs to prepare
the hips.
3. Do not jerk or shake your legs after this pose.
Make sure:
0 You do not create tensions in the abdomen or in the shoulders.
0 Your left foot is on the wall straight up. This leg tends to roll outwards.
- You are pressing the centre of your heel into the wall.
0 You are stretching all of your toes and feel the centre of the thigh engaged9.
0 Your shoulders are in contact with the ground. Your neck and shoulders are free of tensions.
Your elbows are slightly bent. And that you are not creating tensions by overdoing the belt
pulling.
0 You are not exceeding the 90° angle of the leg with the belt.
0 Your abdomen is relaxed and soft.
Variant 2: Leg to the Side

As a preparation, it is necessary to first do Variant 1 on both sides and only on the second round
start Variant 2 by taking the leg to the side.
9. Refers to the students who have completed at least one 5-Day Yoga Course for the Continuing Students at the Himalayan Iyengar Yoga Centre
(www.hiyogacentre.com).
3O
Technique
1. Repeat the steps 1-7 of Variant 1.
2. Hold the belt with the right hand fingers.
3. Have the belt long enough so that the elbow can rest on the floor as a counter weight when the
leg extends to the right side.
4. Keep stretching the left toes and pressing the centre of the left heel against the wall as I't
maintains the hips leveled and well—grounded on the floor.
5. Continuing this important action of the left foot and stretching the toes of the right foot — slowly
start opening the right arm and extending the right leg to the right side.
6. Set the right elbow on the floor and use it as a brake to support the weight of your right leg.
7. Go as far down with your right leg as you feel the left hip still in contact with the floor.
In the pose:
1. Continuously stretch the toes of both feet and press the centre of the heel to the wall.
2. Relax the abdominal muscles and feel the breath in the area below the navel.

1. Exhale, bend the right leg and bring it back up, release the belt and place the foot on the floor.
2. Change the side and repeat the whole process step by step.
3. Do not jerk or shake your legs after this pose.
Make sure:
0 You do not create tensions in the abdomen or the shoulders.
0 Your lying leg foot is on the wall straight up (this leg tends to roll outwards).
- You are pressing the centre of your heel into the wall.
0 You are stretching all of your toes and feel the centre of the thigh engagedlo.
10. Refers to the students who have completed at least one 5-Day Yoga Course for the Continuing Students at the Himalayan Iyengar Yoga Centre
(www.hiyogacentrecom).
31
0 Your shoulders are in contact with the ground. Your neck and shoulders are free of tensions.
Your elbows are slightly bent. And that you are not creating tensions by overdoing the belt
pulling.
- Your elbow is on the ground supporting the leg.
0 You are not exceeding the 90° angle of the leg with the belt.
0 Your hips are in line and none of them is closer to the head shortening, in consequence, this side
of the trunk.
0 You feel clear contact of the buttocks with the floor.
0 Your abdomen is relaxed and soft.
32
HANUMANASANA VARIATION and RAJKAPOTASANA

(GROIN and BUTTOCK STRETCHES)
Groin and Buttock Stretches are a good preparation for the forward bends. They should be done
however after a little bit of a warm up, best after the standing poses or at least after Supta
Padangushtasana. Do not jump and do not do hand stand or elbow balance after the groin and
buttock stretches, as the groin area would be sensitive to any jerks.
33
HANUMANASANA VARIATION (GROIN STRETCH)
34
Hanumanasana Variation (Groin Stretch)

Benefits:
This stretch brings an excellent relief of the tensions in the groin area after a long time spent sitting down.
Foundations:
Front foot, mounds of the fingers on the bricks, central line of the shin bone.
Props:
Blanket, 2 or 4 bricks (depending on the body stiffness - the chest has to remain open).
Modifications:
Knee problems - fold 2 blankets 4x and place the back leg knee cap between them so that it does
not touch the floor and therefore doesn’t take any of the body weight. An even more gentle option
is to place the front foot on a stool and keep the back foot toe mounds on the ground, extending
the heel backwards.
Technique
To set the props:
Place the blanket on the floor and the bricks on its sides.

1. Kneel down with the left knee on the folded blanket and put the right foot on the ground in front.
2. Activate the right foot big toe and press the mounds & the heel into the ground. This activity
makes the right hip move backwards.
3. Support the hands directly below the shoulders placing the mounds of the fingers and the
thumbs on the bricks.
4. Keep the trunk straight up with the chest open (do not allow the chest to fall forward nor push it
backwards). If necessary, take 2 extra bricks to increase the height under the mounds of the fingers.
35
5. Press into the bricks, lift the left knee to free the skin around the kneecap and roll the leg
inwards as it prevents the hip from going backwards.
6. Check that the left leg is in line and not going outwards nor inwards.
7. Keep the whole left shinbone and upper foot flat on the blanket with the toes pointing directly
backward.
8. Keep the front foot active and allow the back leg to slide backwards.
9. Don’t allow the right knee to go forward beyond the ankle.
10. Use the hands on the bricks to distribute as much weight as you want on the groins, but be
sure to be even on both sides. You can turn the bricks to a lower height if you want an
increased stretch, however make sure your chest remains open.
11. Check that the hips stay in line.
In the pose:
1. Relax the abdomen.
2. Watch the breaths coming in and going out.
3. Keep your eyes and facial muscles passive and soft.

1. Bring the bricks back to the maximum height and the back leg forward.
2. Bring the hips forward.
3. Change the side and repeat the whole process.
4. Do not jerk nor shake your legs after this pose.
Make sure:
0 Your hips are in line.
0 Your front foot toes are stretching.
o The mounds of the front foot toes are spread evenly on the ground.
0 You feel a stretch in the groins.
0 Your trunk is straight up and not leaning forward nor backwards.
0 Your chest is open.
36
0 You are distributing the weight on left and right hand equally.
0 Your shoulders and neck are relaxed.
37
RAJ KAPOTASANA (BUTTOCK STRETCH)
38
Rajkapotasana (Buttock Stretch)

Benefits:
Stretch in the buttocks, preparing for long periods of sitting, excellent for releasing tensions in the
whole hip area.
Foundations:
The centre of the upper foot of the front leg & shin bone of the back leg placed on the ground. The
front foot heel touching the mid-line of the body, and right above the pubic bone.
Props:
Blanket, non-slip mat, brick.
Modifications:
Knee pain - do the pose in a standing variant and put the front leg on a stool or chair. Stay on the
mounds of the back foot toes and extend the heel backwards.
Technique
1. Fold the mat 4 times.
2. Place the bricks in front of it and the blanket behind.
3. As you start with your right leg forward, put the blanket more to the left side (so that the left
edges of the matt and blanket are in line).

1. Start in a kneeling position on the front of the folded blanket and more towards the left side of
the non-slip mat.
39
. Place the hands on the floor in front of you.

. Keep both feet facing backwards with the soles up and slide the right knee directly forward.
. Place the right foot on the left side of the non—slip mat.
Keep the right (bent) leg heel touching the body just above the pubic bone.
. Maintain this contact as you hold the right big toe and take the right knee out to the right side
@91wa
and as far backwards as possible.

. Make sure the right heel is still in line with the pubic bone and the sternum.
. Keep your right leg in place on the non—slip mat on the centre line of the shin bone and top of
CD\l
the foot (sole up).

Continuously stretch the toes of the right foot.
. Raise the left knee and roll the leg inwards to prevent the hip to roll out and back. Through this
lift you also release the skin around the knee.
11. Place the hands under the shoulders.
12. Press into the fingertips to open the chest and create space in the abdomen.
13. Keep this space as you come down and place the elbows on the floor beneath the shoulders. If
you are stiff you may remain on the hands.
14. Continue to press into the forearms (or the hands) so that the body moves backward and the
right heel forward towards the sternum. The left leg is sliding backward.
15 Keep your right heel touching the body in line with the pubic bone and the sternum to protect
your knee.
In the pose:
1. Support your forehead on the brick.
2. For an increased stretch, continue sliding left (straight) leg further back and the right heel
higher towards the sternum. You can also take the right (bent) knee further to the side and
back, holding the big toe to make sure the heel stays in contact with the midline of the body.
3. Relax the body and watch the flow of the breaths.

1. Place the hands on the floor.
40
2. Come forward with the hips.

3. Bring the right leg knee forward.
4. Change the sides and repeat the process.
5. After this pose do not jerk or shake your legs.
Make sure:
0 Your front foot heel is in the midline of your body — in line with the pubic bone and sternum.
- Your front foot heel is touching the body.
0 Your back leg is in line with the hip.
0 Your back leg thigh is rolling inward.
0 Your hips are in line.
0 You feel a stretch in the buttock of the bent leg.
0 You are pushing yourself back with your forearms.
- Your chest is open.
0 Your neck, shoulders and face are relaxed
- You are breathing easily.
41
>1
Born in 1953 and discovered Yoga in 1978. He went through Himalayan Iyengar Yoga Centre
intensive, full—time training for seven years with BKS Iyengar at in Dharamkot, Dharamsala and in Arambol, Goa
the Ramamani lyengar Memorial Institute in Pune and assisted
B.K.S. Iyengars on all levels of Asana classes. However, more Established in 1985, our Dharamsala Centre is now equipped
significant in his development as a practitioner and teacher was
Him‘alayan with a stunning Yoga Hall. Designed to inspire practitioners and
his involvement in the daily therapy sessions, serving countless
Iyengar instill all visitors with feelings of devotion, the building
patients. His fusion of this experience, with his extensive study
‘ ofWestern medicine, greatly influenced his continually evolving

Yoga Centre concentrates not only on the practical needs of a Yoga Hall, but
also offers a sense of unique artistic beauty.
Yoga technique and sharpened his unique Yoga therapy skills.
Yoga Master Teacher In giving particular attention towards the usage of props, the Centre has succeeded in
During this time of his growth and transformation, Sharat was
Sha rat Arora incorporating every prop of the Iyengar method - providing limitless and diverse
living in a Buddhist community and became interested in
opportunities for each student to discover a deeper understanding of Hatha Yoga. The
meditation, particularly Vipassana. With this added insight, Sharat made a breakthrough
land encompassing the building is given as much care and significance as the Yoga Hall
in understanding what Yoga techniques were meant to bring about in himself and
itself. The land is home to 150 trees, and many varieties of flowers, roses and shrubs. To
others. He was further inspired by the teachings of J.Krishnamurti and later by HWL
attract as much wildlife as possible, four ponds have been introduced into the gardens.
Poonja (the linage of Ramanamaharishi), leading to a more holistic practice and Yogic
At the Himalayan lyengar Yoga Centre, we not only aim to encourage awareness of the
life. Sharat‘s clear and precise instructions, constant and detailed attentiveness, focus on
body, mind and spirit, but also sensitivity and gratitude for our natural environment,
providing students with the tools to practice and explore independently, and
which in itself is devotion and respect to the highest principle of nature, Prakruti. A
therapeutic knowledge for treating ailments and injuries, are combined with a spiritual
library covering all aspects of Yoga and spiritual philosophy is also in the making. The
depth that makes his instruction unique. Sharat speaks French, German and English
Centre aims to create an ideal environment for learning and practicing Yoga, as well as
fluently and has lived and traveled extensively in Europe.
other related sciences. Accommodation for students is available within the Centre, as
well as nearby.
"Pastures and breathing of Hatha Yoga practices are there
to bring about balance between Ha (Sun) and Tha (Moon), n www.facebook.com/HIYOGACENTRE @ www.hiyogacentre.com
so that blockages are removed and Prana, the life force, D www.youtube.comluser/hiyengaryogacentre u info@hiyogacentre.com
is able to flow everywhere equally." Sharat Arora
4--
HIYC Member Zone Himalaya Shanti Ashram

Yoga Videos and other Teachings Online Eco Retreat for Yoga, Meditation and Healing
/(. \
For the benefit of Yoga & Meditation students, Himalayan lyengar Yoga Centre offers
z. .,. / Himalaya Sha‘nti‘ ‘. \ \
i.fl.1\.A..M....
Himalaya Shanti Ashram is a mountain retreat specializing in
s
Sharat Arora teachings on video 8r audio recordings to watch & listen at home, as well as the healing power of Yoga and Meditation as well as
some valuable text & graphic materials. We believe it to be a good reminder of Yoga & sustaining our environmental awareness. Located on the banks of a sparkling clear river,
Meditation teachings and valuable help in maintaining regular Self-Practice. receiving its water from the snow—capped peaks of the Himalayas, all surrounded by
forests and tucked away from the industrial development. it is a true paradise, bringing
Yoga DVDs (life time for practice at home, conducted by Master Teacher Sharat Arora) about quietness and peacefulness unknown in most of the world. Natural dwelling
Level 1 (asanas of the lntroductory 5—Day Course) facilities and accommodations provide all that is needed for intensive Yoga and
Level 2 (asanas of the 5-Day Course for the Continuing Students) Meditation practice as well permaculture and organic farming.
www.hiyogamemberszone.com 5 info@hiyogamemberszonexom @ www.himalayashantiashram.org I3 I'nfo@himalayashantiashram.org

>1
Sharat Arora
YOGA Method

Forward Bends

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Himalayan Iyengar Yoga Centre

[Top View] [Top View]

TRIANGA MUKHAIKAPADA SUPPORTED ADHO MUKHA

[Side view] [Side view]

[Top view] [Top view]

Forward bends modifications:

TRIANGA M U KHAI KAPADA PASC HI MOTTANASANA

[Side view] [Top View]

TRIANGA MUKHAIKAPADA PASCHIMOTTANASANA

[Side view] [Top view]

Trianga Mukhaikapada Paschimottanasana

To go into the pose:

To come out of the pose:

PARSVA U PAVISTHA KONASANA

Parsva Upavistha Konasana

To go into the pose:

under the thighs.

To come out of the pose:

3. Keep the inner knees chest width apart.

To come out of the pose:

ADHO MUKHA VIRASANA

Adho Mukha Virasana

To go into the pose:

To come out of the pose:

SUPPORTED ADHO MUKHA SVANASANA

Supported Adho Mukha Svanasana

To go into the pose:

towards the wall one by one.

the sole of the foot and leg (ankle area) is 90°.

ground. Don't let the feet roll out.

To come out of the pose:

[Variant 1 — Leg Up, Top view]

[Variant 2 - Leg to the Side, Side view]

[Variant 2 - Leg to the Side, Top View]

To come out of the pose:

Variant 2: Leg to the Side

To come out of the pose:

HANUMANASANA VARIATION and RAJKAPOTASANA

HANUMANASANA VARIATION (GROIN STRETCH)

Hanumanasana Variation (Groin Stretch)

To go into the pose:

To come out of the pose:

RAJ KAPOTASANA (BUTTOCK STRETCH)

Rajkapotasana (Buttock Stretch)

To go into the pose:

. Place the hands on the floor in front of you.

and as far backwards as possible.

the foot (sole up).

To come out of the pose:

2. Come forward with the hips.

‘ ofWestern medicine, greatly inﬂuenced his continually evolving

HIYC Member Zone Himalaya Shanti Ashram

www.hiyogamemberszone.com 5 info@hiyogamemberszonexom @ www.himalayashantiashram.org I3 I'nfo@himalayashantiashram.org

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