Props for Yoga III: Inverted Asanas: A Guide to Iyengar Yoga Practice with Props (Volume 3)

This volume is the 3rd in a series of guides presenting standard and innovative usages of props, many of which are documented here for the first time. Following the success of A Chair for Yoga and the two first volumes of Props for Yoga, Eyal Shifroni has expanded his work to cover Inverted āsana-s. It is a practical guide, containing ample photos to accompany the step-by-step instructions on using props in the practice of Iyengar yoga. In addition, this guide is enriched by: An introduction exploring the usages of props in Iyengar yoga as well as an exposition of the unique characteristics of the inverted āsana-s; these are accompanied by excerpts from B.K.S. Iyengar and other important teachers, as well as with Eyal's own personal perspectives Comments on the physiological effects of the presented variations Tips for improving the practice. Acknowledgments and Gratitude Preface to the 3rd volume Introduction About the Use of Props • The props used in this book • How not to use props About this Guide The Structure of the Guide How to Use this Guide 4. Changing perspectives - Inverted Poses (Viparīta Karaņi Sthiti) About the Inverted Poses Sālamba Sirsāsana I Sirsāsana Basics Variation 1: Preparing the base of the pose: Activating the arms and shoulders Variation 2: Finding the crown of the head Variation 3: Preparation 2: Feet against the wall Verifying the Correct Alignment of the Pose Variation 4: Alignment guidelines Variation 5: Verifying verticality: Using ‘internal’ wall corner Variation 6: Verifying verticality: Using ‘external’ wall corner Arms and Shoulders Variation 7: Stabilizing the arms: A belt on the elbows Variation 8: Lifting the shoulders: Using a support for the head Variation 9: Support the thoracic spine and shoulder blades: Using blocks Variation 10: Supporting the shoulder blades: Using a chair Variation 11: Supporting the shoulder blades: Using the bottom rope Variation 12: Sensing the shoulder blades: Belt around chest Correct Positioning of the Head Variation 13: Sensing the head orientation: A block against the back of the head Variation 14: Sensing the head orientation: A belt under top of head Help in Lifting the Shoulders Variation 15: Lifting the shoulders: Helpers pulling ropes Variation 16: Lifting the shoulders: Helper uses his/her shin bones Variation 17: Lifting the shoulders: Belt from heels to shoulder girdle Activating the Legs Variation 18: Activating the legs: Block between thighs Variation 19: Activating the legs: Bracing the legs Variation 20: Lifting the buttocks: Belts from pelvis to heels Variation 21: Activating and stabilizing the legs: A pen between the toes and a pendulum Variation 22: Activating the legs: Helper pulls a rope placed in between the inner thighs Variation 23: Activating the legs: Helpers pull the groins down Variation 24: Activating the legs: Hanging weight on the heels Sirsāsana Cycle Variation 25: Checking the alignment in Pārśva Sirsāsana and Eka Pāda Sirsāsana: Back to the wall Variation 26: Eka Pāda Sirsāsana and Parśvaika Pāda Sirsāsana: Lowered foot on chair Variation 27: Pārśva Sirsāsana using a chair Variation 28: Learning Ūrdhva Padmāsana: Using the wall Variation 29: Advanced Sirsāsana variations: Back to the wall Variation 30: Advanced Sirsāsana variations: Facing the wall Doing Sirsāsana when there are Neck Problems Variation 31: Supporting the upper back: Using rods or planks Variation 32: Hanging the head: Using two chairs Variation 33: Restorative Sirsāsana: Hanging from ropes Sālamba Sarvāngāsana and Cycle Variation 1: Basics arrangement for the Sarvāngāsana cycle: Using platform, bolster and block Variation 2: Finding the alignment in Sālamba Sarvāngāsana Variation 3: Supporting the elbows with a slanting plank Variation 4: Supporting the back with a plank Variation 5: Moving the thoracic dorsal spine in: Feet against wall Variation 6: Improving the Jālandhara Bandha effect: Supporting the back of the head Variation 7: Active ‘Chair Sarvāngāsana’: Using a chair to support the back Variation 8: Sālamba Sarvāngāsana II Variation 9: Nirālamba Sarvāngāsana: Facing the wall Doing Sarvāngāsana when there are neck problems Variation 10: Doing the pose when C7 is protruding: A platform for each shoulder Variation 11: Lifting the neck and spine: Supporting the neck with a lengthwise blanket Variation 12: Supporting the trapezius: Using two rolls Variation 13: Supporting the neck: Stepped-edge platform Variation 14: Supporting the neck: platform of two bolsters Variation 15: Sarvāngāsana away from home: Doing the pose with limited props Restorative Sarvāngāsana Variation 16: Chair Sarvāngāsana Halāsana and other variations Variation 1: Supporting the legs to lift the back: Toes on chair Variation 2: Supta Koņāsana: Toes on chairs Variation 3: Adjusting the shoulders: Belt on wrists Variation 4: Creating movement in stiff shoulders: Holding a rod Variation 5: Restorative Halāsana: Thighs on bench (Ardha Halāsana) Variation 6: Restorative Karnapidāsana: Supporting the knees Setu Bandha Sarvāngāsana About Setu Bandha Sarvāngāsana Variation 1: Moving the Sacrum in: Using a block Variation 2: A wider support: Pelvis on two blocks Variation 3: Opening the chest: Helper pulls the shoulder blades Variation 4: Learning to arch back from Sarvāngāsana: Using the wall Variation 5: Activating the legs and arms: Pulling a belt Restorative Setu Bandha Sarvāngāsana Variation 6: Pelvis on foam blocks, back supported Variation 7: Soft support: Using a lengthwise bolster Variation 8: Soft Support: Using a support of several bolsters Pīncha Mayurāsana About Pīncha Mayurāsana Variation 1: Preparations for the pose Variation 2: Supporting the base: Using block and belt Variation 3: Moving the tailbone in: Feet against wall Variation 4: Moving weight to the palms: Supporting the elbows Variation 5: Stabilizing the palms: Using a weight Variation 6: Moving the shoulder blades in: Using a chair Adho Mukha Vŗksānana Learning Adho Mukha Vŗksānana Variation 1: Strengthening the arms: Climbing on the wall Variation 2: Overcoming fear: Bolster against the wall Variation 3: Help in lifting the legs: Using chair to go up Variation 4: Stabilizing the arms: Belt on elbows Variation 5: Checking the alignment: Using a wall hook or wall corner Variation 6: Reducing wrist pressure: Using slanting planks Variation 7: Different Hand Orientations: Using blocks Variation 8: Stabilizing the upper arms: Using chairs Variation 9: Balance & Stability: Learning to stand without the wall Variation 10: Restorative Adho Mukha Vŗksāsana: Supporting the head Viparīta Karaņi About Viparīta Karaņi Variation 1: Adho Mukha Vŗksānana Viparīta Karaņi: Using the wall Variation 2: Pīncha Mayurāsana Viparīta Karaņi: Using the wall Variation 3: Sirsāsana Viparīta Karaņi: Using the wall Variation 4: Sirsāsana Viparīta Karaņi: Using a chair Variation 5: Sarvāngāsana Viparīta Karaņi Variation 6: Restorative Viparīta Karaņi: Using a block Variation 7: Deep Relaxation: Restorative Viparīta Karaņi on a bolster Final words Appendix 3.1 Vinyāsa - Practice sequences 1. An Intermediate Level Sequence 2. Advanced Sequence: starting from Sirsāsana 3. Intermediate Sequence: Framing Sirsāsana inside pacifying āsana-s 4. Pacifying Sequence: Inversions for Prānāyāma Index