John Friend, the founder of Anusara Yoga School, believes that when performing an asana, it’s not only the ideal form of posture and the therapeutic effect that it has that are important. It is also extremely important its internal content - the movement of energy. That is why Anusara Yoga practitioners strive to align the body in the asana, and in addition, learn to control Muscular energy (direct muscles to the bones) and Organic energy (spread energy outward).
After completing the sequence described in this article, you will prepare for Vasishthasana (a pose dedicated to the sage Vasishtha) - asana, which combines both balance on the hands and deflection. It will also help you master the control of two types of energy. But before you subordinate subtle matters to yourself, you need to realize and learn how to incorporate muscles into your work. As they become stronger, the flow of energy will increase, opening up new possibilities for your own body.
Do not despair if Vasishthasan fails to complete the first time. This difficult posture requires tolerance and self-control - qualities that Vasishtha fully possessed. A variation of the asana will help you to taste the freedom - the feeling that fills you, you just need to awaken energy in the body.
1. Adho Mukha Shwanasana - Dog Muzzle DownGet on all fours. Extend your fingers and hold your palms firmly against the floor. With the inhale, lengthen the sides of the body, and with the exhale, relax the upper back. Let the area of the heart tend downward, and the spine lengthens as you lift your pelvis and straighten your legs. Lift the sciatic bones to the ceiling, and the tailbone to the heels.
2. Bhujangasana - Cobra PoseLie on your stomach, palms pressed to the floor at chest level. Wrap your hips inward and firmly press your foot lifts and toes to the floor. On inhalation, lengthen the sides; on exhalation, direct the tailbone down. Pull the lower parts of the shoulder blades inward, but do not bring the shoulder blades to the spine. Let the upper back expand. Push your palms off the floor and bend, directing the sternum toward the sky.
3. Vrikshasana - Tree PoseFrom Tadasana (Mountain posture), bend the left foot at the knee and press the left foot to the inside of the right thigh. At the same time, resist the thigh, directing it to the foot. Lift the arches of the feet, wrap the right thigh inward, and take the left knee back. Point the tailbone down. Having achieved stability in the pose, extend your arms to the ceiling and look up, revealing the heart of the sky.
4. Virabhadrasana III - Warrior III PosePlace your feet about a meter apart and turn right. Include Muscular energy in your work - it will help create the foundation of the posture. Point the tailbone inward, thereby gently stretching the lower abdomen. Bend your right leg slightly at the knee and lean forward, concentrating on inner strength and calm. Get up in a pose by stretching your left leg parallel to the floor. Wrap both thighs inward, retracting the outside of the pelvis. Hold the pose for 5 breathing cycles.
5. Ardha Chandrasana - Crescent PoseWith your legs wide apart, turn your right foot outward, and wrap your left foot inward. Bend the right leg at the knee so that the thigh and lower leg form a right angle. Lower the fingers of the right hand to the floor about 30 cm from the fingers of the right foot, the thumb of the hand in line with the little finger of the foot. Pull the left foot to the right. Point the tailbone and right buttock down so that the lower abdomen is slightly retracted. Straighten your right leg while stretching your left leg parallel to the floor. When you feel stability, connect Organic Energy to fully open up, stretching your legs and arms to your fingertips from the heart center.
6. Utthita Hasta Padangushthasana II - Pose of Capturing the Big Toe Standing IIFrom Tadasana, lift your left knee to your chest. Grab the outer edge of the foot with your left hand. Retract the muscles, directing them towards the bones. Catching the balance, stretch your left leg to the side. If your leg muscles are not flexible enough, put a belt around your foot. Wrap your left thigh inward. Breathe calmly: focusing on inhalations and exhalations helps to achieve stability in the posture.
7. Parshvottanasana - Intensive Stretching PoseFrom Tadasana, step forward with your right foot, about 120 cm. Turn your left foot outward at 45 degrees. Point your tailbone down and your stomach up. Extend the sides and retract the lower parts of the shoulder blades. Exhale lean forward.
8. Garudasana - Eagle PoseFrom Tadasana, bend your knees, tear the left one off the floor and braid it with the right one. Actively press your legs against each other: this action will massage the muscles of the legs and improve blood circulation. Bind your arms: right elbow over left, palms folded together. Press your hands together as tightly as your legs.
9. Variation of Vasishthasana - Pose dedicated to Vasishtha (variation)From the Dog's Muzzle Down, move the weight to the right palm and unfold the right foot, placing it on the outer edge. Move your left leg to the right, bend at the knee and lower it to your toes. Exhale and, keeping the right leg straight, remove the body from the floor. Use the strength of the legs and buttocks to raise the tailbone and pelvis as high as possible. Tilt your head back, stretch your left hand, revealing the area of the heart.
10. Vasishthasana - Pose dedicated to VasishthaFrom the Dog's Face Down, transfer the weight to your right hand, tuck your right foot and place it on the outer edge. Bend your left leg at the knee like in Vrikshasan and grab the outer edge of the foot. Press the right palm to the floor, do not “drop” the pelvis down. Stretch your left leg up. Pull the shoulder blades inward. Turn your chest to the ceiling and look at the foot.