Prasara Body-Flow Yoga A Primer
Ryan C. Hurst, CST Head Coach & Jarlo L. Ilano, M.P.T., CST Coach
Prasara Body-Flow Yoga A Primer
Published By Real Creative Health, Inc. ISBN 978-4-9903883-0-0 First Published January, 2007 Second Edition January 2008 Copyright Real Creative Health, Inc. 2007-08 http://www.cstjapan.com http://www.csthawaii.com
Prasara Yoga "F l o w Through Motion "
What is Yoga? Yoga is an age-old discipline developed in India for the purpose of improving the health of your body, mind, and spirit. The path of Yoga is said to be eightfold, with specific instructions in key disciplines. Comparing the totality of Yoga to a tree, the disciplines which make up the tree are called the “limbs” of Yoga; Yamas (restraints), niyamas (observances), asana (postures), pranayama (breathing), pratyahara (withdrawal of senses), dharana (concentration), dhyana (meditation), and samadhi (absorption).
What is Asana? Asana is the aspect of Yoga that is most commonly thought of, and it involves the learning of specific postures for the direct improvement of physical health and vitality. The postures are said to “open your joints” and give your body freedom and energy. When people speak of exercises called Downward Facing Dog, Cobra, and Pigeon, they are talking about Asana. Many people from all over the world have benefited from the practice of Asana in its many varieties of expression. Ashtanga yoga, Bikram yoga, Power yoga, Jivamukti yoga, the list goes on and on, and it can be very confusing! However, despite the many different names and the details of instruction, they all share at their heart the cultivation of physical and mental ability on your path of Yoga.
Prasara Yoga Is it just another of the many styles of Yoga out there? Prasara is a method resurrected from Patanjali s Yoga Sutras, considered the bible of yoga , compiled in 200 B.C. It was developed by Circular Strength Training Founder Coach Scott Sonnon, and integrates all eight limbs of Yoga into a physical practice designed to improve your Flow.
What is your Flow? Your Flow is the ability to move your body into any posture and into any direction with
grace and fluidity. Your Flow is your freedom of movement! The English translation of Prasara can be interpreted as extension, advancing, a free course, a stream . Prasara Yoga is then a means to improve your body s freedom. Freedom to play your sport, to dance, and to move with grace in all that you do! Sounds good, doesn t it! Everyone appreciates the graceful movement of our favorite athletes and dancers. And don t we all wonder if we could ever move the way they do? It seems that it is ingrained in our being to appreciate the beauty of their movement and seemingly effortless actions. Prasara Yoga was developed as a method to develop our bodies and our movement in search of that grace.
Ryan Hurst, CST Head Coach Jarlo Ilano, M.P.T., CST Coach
This is a basic primer for Prasara Yoga. We will teach you some of the basic postures and movements that will start you in your exploration to find your Flow and your freedom. We say that it is just a start because as you continue in what we call your Daily Personal Practice, you will see it is a journey of selfexploration that will lead you to places you may not have expected to go. With diligent and thoughtful effort, you will be amazed at what you can accomplish. And more than that, you will have a lot of fun along the way!
Basic Concepts Before we begin with the first postures and movements, there are a few basic concepts that you should keep in mind as you start to develop your Yoga practice. Sticking to these key points will both make sure you are doing the Yoga properly and not harm yourself, and also will insure the best progress possible.
First, let’s start with your breathing. There are so many breathing methods, that it can be just as confusing as the many Yoga styles out there! For our purposes here, you will be safe and go far with remembering just a couple of points:
1st Key Secret to Successful Yoga Practice:
Exhaling into Discomfort Breathe out when you are exerting effort and never hold your breath. Holding your breath and bracing in a posture and throughout a difficult motion is, for many, a natural response. Unfortunately, it’s also one of the worst things you can do! When you inhale strongly and hold your breath, don’t you feel that build-up of tension? That sensation is the exact opposite of what we want to achieve. There are many more things that can be said about proper breathing, but if you start by exhaling with effort and never holding your breath, you will be well on your way.
No Pain, All Gain!
2nd Key Secret to Successful Yoga Practice:
Finding your Edge Next, you must be sure to do this practice without any pain. Our saying is not “No pain, no gain”, it is “No pain, all gain!” The developer of this method is fond of saying “You should be uncomfortable, but not very uncomfortable”. How do you decide this? In our system we use a discomfort scale of O to 10. Zero means no discomfort at all and ten represents the worst pain you’ve ever felt. We want to hover around a 3, which we call your “edge”. It should be uncomfortable enough that you know you are doing something by going to your “edge”, but not so bad that you feel pain and jump off that cliff. No pain sounds good right? It is! And what’s best about this is, it is not only a comfortable way to progress, but also we have found it is the best way to progress. You see, if you feel pain, your body will react by tensing up and bracing. It’s only natural; you want to protect yourself from further pain and injury. So rather than improving your movement, you are hindering it if you are pushing into pain. Another good concept to think about is that you should feel better as you move along in your practice. At the end of your session you should feel better than you did at the beginning. If you are doing repetitions of a particular movement, the 10th one should feel better than the 1st one. If it feels worse, you are either performing the movement incorrectly or pushing yourself too far. Remember the goal is not to “stretch”, but to regain freedom of movement. These two ideas, breathing out where there is effort, and having no pain (no more than a 3 out of 10 on the scale), are fundamental to your success in learning this method of Yoga.
So let’s begin! The following book presents for you 5 different Prasara Flows with three progressive levels of difficulty (Beginner, Intermediate, and Advanced). Based on your current level of skill, you may find yourself progressing through each level quickly, or you may find yourself stuck at one particular level for awhile. However it goes, remember that the goal is not to blast through each level so that you become a “master” at this style of Yoga! The goal is to achieve graceful motion and to achieve a greater understanding of how your body moves. Each practice is a new beginning and every movement can feel fresh and exciting. Enjoy the journey, don’t be so focused on the end, or you’ll miss all the benefits of traveling the path. There is no specific timeframe for how long to spend at the levels, but we do recommend starting at the Beginning level, even if it feels very easy. Spending time at the Beginning will help you to understand the nature of the particular Flow and you gain a deeper connection that will help you as you progress. You may also find that some of the 5 Flows are easier for you than others. This is because each Flow is designed to access differing parts of your body’s structure and abilities. We believe that you will find great benefit in the varieties of movements and postures we present here for you. The Five Flows are: Cricket, Vine, Wind, Ocean, and Seesaw. We will start by discussing the proper posture and performance of the asana, or poses, that you will be doing in each Flow. We will then discuss the transitional movements between the asana. Knowing the details of smooth movement between postures will allow you to explore your graceful flow as you put it all together. Your performance of these postures and movements in a Flow may be quite mechanical and stilted at first, but like anything, as you practice you will become smoother and it will start to be second nature. Soon you will find the process quite meditative and you will find your FLOW! We suggest that you begin by exploring each asana in each Flow one at a time and pay careful attention to what you are experiencing in the moment. Study the pictures provided, and the detailed instructions carefully, but also “listen” to your body and go only as far into the posture as you can without causing pain. You will hold these poses for a couple of breaths. This means you should be breathing! You may hold the pose for longer if you’d like, but make sure you remember NO PAIN, and keep breathing. Spend as much time as you need to work on the structure of the various asana. When you are fairly comfortable, you are then ready to string them all together. However, don’t feel that you need to perform each asana perfectly. This is because there will always be aspects of the asana that you could work on, but you don’t want to get stuck there! Once you understand the basic mechanics of the asana, allow yourself to move on to achieving flow between them, you will find that working on flow will improve your performance of the static asana. Our goal is graceful MOVEMENT! Many people begin by asking what particular muscles or body parts are “stretched” or “worked” out in the various asana. While this is a valid question that can be answered matter of factly, the intent of the question does veer off a bit from what we are working to achieve with this practice. The beauty of yogic postures is that the benefit is in the totality of the pose. Absolutely, the Downward Facing Dog works on lengthening the calves and hamstrings, but that is not the primary purpose. The goal is to find your body’s personal expression in that particular posture. At first you focus on the details of the alignment and breathing, but then as you deepen your skill and practice, you begin to “let go” and become the posture. Rather than a direct focus on what bodypart is being stretched or
So let’s begin! strengthened, we believe it is best to broaden your awareness to the whole of the posture and movement that you are practicing. You will achieve so much more with this mindset then in the mechanical thinking of “Should I be feeling this in my hamstrings or up in my hips?” Of course, there are times when we may say you may be feeling certain sensations, but those are specific instances where we have seen students need a particular cue to engage the posture in a correct manner. There are definitely different areas that are more directly involved in the various asana, and we can discuss this. However, for the purposes of beginning in this journey, it is more important to practice and explore how your body responds to the various postures. As Head Coach Joseph Wilson said “The Way is in raining.” You will learn so much more by going through the postures and movements, than you would by trying to figure it all out before you start. With this in mind, let’s play and explore the 5 Flows that we have designed for you!
Cricket Flow Cricket is a flow designed to improve your ability to engage your hips through a variety of movements. It works on both strength and flexibility as you transition smoothly from one position to another. You will notice improvements in all of your activities that require squatting and knee bending. Rotation and full extension of your hips are movements that sometimes get neglected in our daily lives, Cricket is a nice flow created to restore and expand those motions. As always, resist the urge to progress too quickly in the movements. You may feel that natural eagerness to “get there faster”. But you will soon realize that the fastest way to get where you are going is through disciplined, mindful practice. Going too fast, too soon will only bring you tweaked muscles and joints, and set you back in your journey. Keep in mind all the beginning tips we gave you in the introduction. Most importantly play and have fun! With continued practice of the Cricket flow, your hips will become both stronger and more mobile. You will notice less of a strain and you will experience a greater enjoyment of many of your recreational activities.
Asanas for Cricket Beginner Flow Trinity Squat The squat begins and ends with a feeling of being upright and strong. You will raise your hands up in front of you, and be sure to keep your shoulders packed down. Keep a good alignment in your spine; think tall and long, and position your head as if held up from a string. Feel the pressure on the bottom of your feet being distributed in the middle of the foot. Your weight should be even rather than too much on the toes or heels. Begin by exhaling and sitting your hips backward as if you were sitting down in a chair. Drop down as far as you are comfortable, eventually ending up with your butt all the way down to your ankles. The goal of this movement is to maintain proper head, shoulder and hip alignment while not leaning forward nor slouching when performing the squat.
Shin Squat This position has you with one knee up and the other folded beneath you as you sit back on your calf. Your weight should be evenly distributed between both legs. Rest your hands on your legs and remember to think tall through your spine and sink your tailbone into the floor while keeping your back straight and shoulders down and relaxed.
Triangle Squat This is similar to the Shin Squat, but this time turn the foot of the knee that is upward and place it just to the outside of the leg that you are sitting on.
Asanas for Cricket Beginner Flow Eka Pada Bakasana - Modified One Leg Crane Pose Primer Place your hands shoulder width apart in front of you and bring one knee forward to rest above your elbow. Extend the opposite leg straight back while on your toes. Keep your weight distributed equally on each foot. But as your strength improves you should gradually distribute the majority of the weight to the front leg.
Modified Crane Pose Primer Place your hands shoulder width apart in front of you and bring both knees forward to rest above your elbows. Place your toes on the ground. Keep your weight distributed equally on each foot. But as your strength improves you should gradually distribute the majority of the weight to the knees bringing your feet up off of the ground.
Asanas for Cricket Beginner Flow Manduka Asana – Frog Pose or Quad Squat While on all fours, flatten your back and equally distribute the weight of your torso between all four limbs. For this first form, bring your knees close to your elbows. Turn your hands inward while flaring your elbows and knees slightly outwards. This pose is necessary to master so that you will have the proper understanding of the position and transition into the Quad Squat Variation.
Manduka Asana Modified – Modified Frog Pose or Quad Squat From the quad squat position in which your knees are close to your elbows, begin by leaning your weight forward to place yourself slightly over your hands while bending your elbows and knees at the same time. Go down towards the floor and then press back up to the Quad squat position keeping equal pressure through your hands and feet. Remember to breathe out while performing the movement and keep special attention to not hold your breath.
Asanas for Cricket Beginner Flow Rajakapotasana - Pigeon Pose This pose is great for opening up your hips. Start by having one knee bent and lying flat in front of you. Try to get your shin perpendicular to your torso. The opposite leg is straight back behind you. Think of making it as long as possible with the top of your foot flat against the ground. Think of rolling the front of your hip inwards into the floor while keeping your shoulders squarely pointed towards the front. Squeeze your buttock on that side. Your torso should be upright and tall as in the squat positions you practiced. You can place your hands where needed for balance or to take the pressure off of any too uncomfortable areas. However, pay careful attention to not shrug your shoulders while placing your hands on the ground for support. Keep your upper body relaxed and head on top of your shoulders as you look straight ahead.
Supta Rajakapotasana - Sleeping Pigeon The sleeping pigeon has you in the same position as the Pigeon, but now you will lean forward and place your arms on the ground in front of you.
Asanas for Cricket Beginner Flow Shin Box In this position you will sit with one foot folded in front of you, bringing the foot into the inner thigh of your other leg. The other leg is then folded in back of you, with the heel placed next to your buttock. Sit with your weight evenly distributed on the right and left side of your body. Be tall!
Adho Mukha Svanasana - Downward Facing Dog Begin on all fours with your hands placed a fair distance from your feet. Keep your hands planted and push with your hands. Your elbows will now straighten to support your upper body as you push your heels down towards the ground. Think again of a long spine and bring your chest downwards towards the floor. Push your buttocks towards the sky and keep your head neutral while looking straight down at the floor.
Asanas for Cricket Beginner Flow Supta Virabhadrasana - Sleeping Warrior Sit back onto your heels with the top of your feet flat on the ground, rest your upper body forward on your thighs and reach with your palms flat on the ground in front of you. While keeping your arms straight push away from you while sinking your buttocks down deeper into the heels of your feet. Think of sinking your torso into the floor while trying to keep your back straight in alignment to the floor. Keep your shoulders down and breathe!
Urdhva Mukha Svanasana - Upward Facing Dog Lie flat on your stomach and bring your hands up by your shoulders. Push up and straighten your arms while keeping your hips down on the ground. Turn your elbow pits forward and push against the floor making sure not to shrug your shoulders up. Project your chest forward and up in front of you. Look straight ahead, or if is comfortable lift your head and arch back to look at the sky. Squeeze your buttocks together and push your ankles into the floor. If this feels easy to you place your legs closer together and push your knees off of the ground.
Bidalasana - Cat Pose On all fours much like the quad squat position, lift your upper and mid back upwards toward the sky.
Asanas for Cricket Intermediate/Advanced Flow Utkatasana - Awkward Chair Pose As in the trinity squat you will raise your hands, however, this time bring them up to about the level of your ears. Keep your arms straight with elbow pits turned up towards the sky and palms facing towards each other. Your head should remain neutral and not looking up or down. When sitting back do not drop all the way down, instead stopping your hips at about 90 degrees parallel to the floor.
Eka Pada Bakasana - One Leg Crane Pose As in the one leg crane pose primer, your hands are in front and your knee should be above your elbow. With the advanced version we will lean well forward to allow the leg that is straight behind you to lift up in the air. The intermediate version is the same; however you may have a bend in the leg to make it a bit easier. Squeeze your hips and point your toes for this wonderful hand balancing pose. As you improve you can gradually straighten your arms and bring your bent leg closer to your chest for a deeper and stronger pose. Remember to breathe out when extending the leg behind and inhale when returning the leg.
Asanas for Cricket Intermediate/Advanced Flow Bakasana - Crane Pose Crane Pose is actually easier than it looks. It is traditionally begun with feet spread slightly apart in a squat position and this is how we are going to approach it for learning purposes. From your squat position, place your hands directly out in front of you on the floor. Widen your knees outwards slightly past your elbows. The basic version of this pose has you bend your elbows and flare them outward to the side. You will now shift your weight slightly forward and while on the balls of your feet, lay your knees on top of your bent arms just above the elbows. Bring your head forward and up to counter balance your weight, exhale to activate your core and continue your forward lean. You will soon find a good balance point that will enable you to lift your feet off the floor. Keep your balance by using your fingers and the heel of your palm. The intermediate version of this pose brings your elbows in closer to your body. So, rather than flaring your elbows like in the beginner version, keep your elbows in and rest your knees on your arms just above the elbow as you rise up into the Crane. The advanced version of this pose has you keeping your arms straight while placing your knees even further up your arms. Start with your arms straight and stand up a bit from your squat. Push yourself forward slightly by rising up onto the balls of your feet. Your shoulders will be past the plane of your hands. This is very important. If your shoulders are not out in front of your hands you will not be able to hold this balance. Your knees will slide off of your arms! Finally, place your knees as close to your armpits as possible and push up in to the pose. You can place your knees to the outside of your arms however we prefer placing the knees in the inside of the arms, almost up into the armpits. This keeps the body more compact and easier to control.
Asanas for Cricket Intermediate/Advanced Flow Eka Pada Adho Mukha Svanasana One Leg Downward Facing Dog This pose is similar to Downward Facing dog, except now you will have one leg extended off the ground and raised behind you. Be sure to keep your back flat and do not allow it to twist as you raise the leg up. Keep your hips facing straight toward the ground. Your leg and your back should be in a nice straight line.
Asanas for Cricket Flow These are all of the postures that you will need to complete the Beginner and Advanced versions of the Cricket flow. Practice them well and be very familiar with the correct form along with proper breathing. This will allow you to concentrate on the smoothness and grace of the transitions between them as you put it all together for the flow. The following is a listing of each step in the Cricket Flow. We will then show you how to properly flow from one step to the next. Are you ready?!
Breakdown of Cricket Beginner First Kinetic Chain Trinity Squat Shin Squat Modified One Leg Crane Pose Primer- Eka Pada Bakasana Quad Squat
Second Kinetic Chain Modified Quad Hop Variation Pigeon Pose - Rajakapotasana Sleeping Pigeon - Supta Rajakapotasana Shin Box Triangle Squat Switch to Flat Foot Squat Triangle Squat Modified Shin Swing Pigeon Pose - Rajakapotasana Sleeping Pigeon - Supta Rajakapotasana
Third Kinetic Chain Downward Facing Dog - Adho Mukha Svanasana Sleeping Warrior - Supta Virabhadrasana Upward Facing Dog - Urdhva Mukha Svanasana Sleeping Warrior - Supta Virabhadrasana Cow Pose - Bitilasana Trinity Squat
Break down of Cricket Intermediate/Advanced First Kinetic Chain Awkward Chair Pose - Utkatasana Shin Squat to Triangle Squat One Leg Crane Pose - Eka Pada Bakasana Crane Pose - Bakasana
Second Kinetic Chain Modified Supported Headstand - Salamba Sirasana Elevated Shin Box Pigeon Pose - Rajakapotasana Triangle Squat to Standing Shin Roll to Triangle Squat Pigeon Pose - Rajakapotasana Sleeping Pigeon - Supta Rajakapotasana
Third Kinetic Chain One Leg Downward Facing Dog - Eka Pada Adho Mukha Svanasana One Leg Dolphin Dive Upward Facing Dog - Urdhva Mukha Svanasana Sleeping Warrior - Supta Virabhadrasana Cobra Pose - Bhujangasana Awkward Chair Pose - Utkatasana
Transitions - Cricket Beginner Trinity Squat to Shin Squat From the bottom of Trinity Squat bring your left knee to the inside of your right ankle. As you are performing this, roll the toes of your left leg over trying to keep your left ankle close to the ground. Think of rolling over the inside of your big toe and onto the top of your foot. Turn your torso to the right as your right leg settles into the ground and you sit back onto your left heel. Straighten your back and lightly clasp your hands on your right knee.
Crane Pose Variation to Quad Squat Variation
From Crane Pose Variation, bring your right leg slightly under your left leg placing your right knee on the ground. Evenly distribute the weight between your arms and legs and settle down into Quad Squat Variation. Then extend your left leg backwards to come into Pigeon Pose.
Pigeon Pose to Pigeon Pose From Pigeon Pose, sit the buttock of your front leg down to the floor and bring your rear leg in to create the Shin Box. Bring your left leg (former rear leg) over your right leg placing your foot in front of your right knee. Your toes should be pointed in the same direction as your right knee. Use your right hand as a balance and support for this transition. From this position, place your weight on your left leg as you roll onto your right leg and swing it towards the back in a right sweeping motion. Your torso will follow this motion causing you to end up in a Trinity Squat facing the rear. Continue by bringing your left knee to your right ankle rolling your toes over ending in the Shin Squat. Lastly, as you put weight upon the leg you are sitting on (the left leg), use your left hand on the ground for balance and swing your right leg out to the side and to the back ending in the opposite side Pigeon Pose. Your left leg should remain in relatively the same position as when you were sitting upon it.
Pigeon Pose to Downward Facing Dog
Place your hands shoulder width apart in front of you and lean forward while in Pigeon Pose. Lift your rear foot up and place the ball of your foot on the ground. Now you should be pushing downwards with your hands and bringing your front leg to the rear and into Downward Facing Dog Pose.
Transitions - Cricket Beginner (cont) Downward Facing Dog to Upward Facing Dog
As you breathe out while in Downward Facing Dog, slowly shift your weight to the front and bring your knees to the mat. Sit back slightly and turn your toes under. Sit back even further, and while keeping your elbows close to your body, breathe out as you pull with your arms and push with your legs, keeping your body close to the floor. Continue this motion into Upward Facing Dog.
Upward Facing Dog to Sleeping Warrior Breathe out from Upward Facing Dog and slowly lower yourself to the mat keeping your elbows close to your body. Once again take a breath and lift your buttocks into the air keeping your toes flat on the mat. Breathe out and push back with your arms, which are still close to your body while pushing against the mat with your toes. Keep your back as flat as possible and push back into Sleeping Warrior. If this is too difficult for you, first push onto your knees and then sit back into Sleeping Warrior. Remember, health first, and No Pain! Work your way into this transition slowly and carefully and do so while keeping in mind to progress incrementally with “baby steps”.
Sleeping Warrior to Trinity Squat
While breathing out, pull with your arms and push with your legs as you sit up into quad squat position, balancing on all fours. Breathe in while going onto the balls of your feet. Lean slightly forward and breathe out while smoothly jumping into a deep Trinity Squat. Take care not to hunch over and keep your back as straight as possible. Breathe out as you rise to the standing position.
Transitions - Cricket Intermediate/Advanced The transitions for Cricket Intermediate level are the same as in the Advanced. The primary difference is the smoothness and grace you can exhibit as you strive for continuous free movement between the asana.
Trinity Squat to Shin Squat From the bottom of Trinity Squat bring your left knee to the inside of your right ankle. As you are performing this, roll the toes of your left leg over trying to keep your left ankle close to the ground. Think of rolling over the inside of your big toe and onto the top of your foot. Turn your torso to the right as your right leg settles into the ground and you sit back onto your left heel. Straighten your back and lightly clasp your hands on your right knee.
One Leg Crane Pose to Crane Pose
Bring your extended leg in towards your torso and place knee upon your triceps.
Crane Pose to Pigeon Pose
As you lower deeper into Crane Pose bring your right leg under your left leg and tuck your right ankle under your left ankle. Next, slowly lower your right leg to the ground while keeping your top leg elevated. As you push your left leg back into Pigeon Pose drop your left arm a bit. This will bring you closer to the floor and allow your leg to glide smoothly over the mat into Pigeon.
Pigeon Pose to Pigeon Pose
From Pigeon Pose, sit your front leg’s buttock down to the floor and bring your rear leg in creating a Shin Box. Bring your left leg (former rear leg) over your right leg placing your foot in front of your right knee. Your toes should be pointed in the same direction as your right knee. Use your right hand as a balance and support for this transition. From this position, place your weight on your left leg as you roll onto your right leg and swing it towards the back in a right sweeping motion. Do not stop, but continue on by bringing your left knee to your right ankle, roll your toes over and flow through the Shin Squat. Continue by using your left hand on the ground for balance and swing your right leg out to the side and to the back ending in the opposite side Pigeon Pose.
Pigeon Pose to Downward Facing Dog
While in Pigeon Pose, place your hands shoulder width apart in front of you and lean forward. Lift up the foot of your rear leg and place your foot flat on the ground, while pushing with your hands. Bring your front leg to the rear and up into One Leg Downward Facing Dog Pose.
Transitions - Cricket Intermediate/Advanced (cont) One Leg Downward Facing Dog to Upward Facing Dog As you breathe out while in One Leg Downward Facing Dog, slowly shift your weight to the front while bending your arms. Dive down and forward as the raised leg pushes even further upwards. Your head should stay in alignment with your hips as they drive forward. Keep your arms in as close to your body as you can, breathe out while pushing outwards and up flowing into Upward Facing Dog. Lastly, tuck the toes of your right foot underneath you.
Upward Facing Dog to Sleeping Warrior
Breathe out from Upward Facing Dog and slowly lower yourself to the mat keeping your elbows close to your body. Once again, take a breath and lift your buttocks into the air keeping the top of your foot flat on the mat. Breathe out and push back with your arms still close to your body while pushing against the mat with the top of your toes. Keep your back as flat as possible and push back into Sleeping Warrior.
Sleeping Warrior to Trinity Squat
While breathing out, pull with your arms as you push with your legs moving into the Upward Facing Dog Position. However, instead of completing the movement, stand up on the balls of your feet midway through the movement, and push off with your arms into Trinity Squat. Keep your elbows in and make sure to breathe through the motion.
Vine Flow This flow was created for opening up the front side of the body and also to help you to be more grounded and connected with the Earth. When done properly, this flow will help open up your hips and strengthen your leg muscles, tendons and joints. A helpful tip to keep in mind is to focus about 5 feet in front of you when holding the one-legged poses. You may have trouble keeping your balance. If this is the case, remember to bend your leg and allow your weight to sink into the floor, rather than being fully upright with loose and flailing arms. Your balance will be better by allowing yourself to be more compact and closer to the ground. As always, don't hold your breath! This is a common reaction as you try to remain steady. Don’t allow yourself to do this, be mindful of your breath until the movements become second nature, then your breath will be natural and even. Remember to keep your hips in line with each other and facing square. Do not let them open up to the side, especially while in Upward Bow Pose. Although holding these poses is important, the movement between the poses is where we will strengthen our joints and improve balance. When moving between each pose, strive for smooth, slow and decisive movements. Slow, purposeful movement shows superior control and balance.
Asanas for Vine Flow The difference between the Beginner, Intermediate, and Advanced Vine Flow is the performance of the asana of Warrior III Pose, Extended Hand to Big Toe Pose I, Extended Hand to Big Toe Squat, Wheel Pose, Standing Bow Pulling Pose. The depth and intensity you can apply to the postures will change as you progress from Beginner to Advanced.
Asanas for Vine Flow Tadasana with Arms Raised - Mountain Pose Tadasana with Arms Raised (Mountain Pose) – Begin with feet firmly planted on the ground, bring them together and spread your toes wide. Check your balance by slightly shaking your body. With an inhale, raise your arms up from the side until they are straight above your head. Now exhale and flex the muscles in your lower body and abdominal region. You will drive your shoulders down while still keeping your arms stretched upwards. Keep your head neutral and gaze straight ahead.
Asanas for Vine Flow Virabhadrasana III - Warrior III Pose Stand tall, inhale and step back slightly with your left foot keeping your heel up. Exhale and check your balance. As you bend at the hips you should bring your arms forward at the same speed at which you bring your back leg upwards. Imagine the weight of your body is evenly distributed between your arms stretching in front and the leg extending backwards. The goal here is to keep your arms and leg in the same plane by making a straight line down the back of your body. If you can only lift your back leg up slightly then you will go the same amount forward with your outstretched arms. Remember to keep your hips facing towards the ground and do not let the hip of the back leg to open out to the side. Finally, bring your head up slightly to gaze forward.
Asanas for Vine Flow Dandayamana Dhanurasana - Standing Bow Pulling Pose From Tadasana, exhale, bend your left leg at the knee and grasp the outside of your foot with your left hand. You can also grasp the inside of your foot, if it is an easier start for you. At the same time, bring your right hand up to chest level straight out in front you. It is very important to keep your hips facing forward in this pose. If you feel your hips turning outward make a conscious effort to guide them back facing towards the front or the ground depending how far along you are in the pose. If you feel your hips turning outward make a conscious effort to guide them back facing towards the front or the ground depending how far along you are in the pose. If you cannot keep your hips square you should decreased the intensity of the posture and not force your knee up. Exhaling, pull your back leg up and push your foot against the hand that is pulling. This pose is done correctly when you push out against the hand rather than pulling the leg up behind you. As you start the “pull and push” motion, extend your front arm forward and work towards leveling out your back leg with your forward arm. As in Virabhadrasana III, follow the line of your front arm and back leg. Just as before, keep your hips square and parallel to the front or towards the floor. If you have trouble keeping your hips square to the floor, grasp the outside of the foot in back and keep the shoulder of your back arm turned forward and down. This will help you to keep your hips in line.
Asanas for Vine Flow Utthita Hasta Padangusthasana I – Extended Hand to Big Toe Pose I There are various ways to come into this pose. This is how we teach it to our students, so they can more easily keep their structure and work on balance. From Tadasana, exhale and bring your knee upwards towards your chest. Check to make sure that your hips are facing forward and that you are standing erect. Straighten the raised knee to bring your foot out in front of you while meeting it halfway with your hand. Grasp your big toe with your middle finger keeping your thumb on top, not facing down. The point of meeting your foot instead of grasping it from the beginning teaches control and selective tension throughout the movement. Ultimately, you will be able to hold your foot out straight in front of you without the use of your hand. However, in the beginning, we use our hand as a tool for helping us go deeper into the pose. Once your leg is extended to its full, check again to make sure that your hips are in line with each other facing forward and that the hip of the outstretched leg is not further in front than the hip of your supporting leg. Stand straight and pull your toes back. Do this with your toes rather than just pulling them back with your fingers. Place your free hand out to the side or on your hip for balance. The advanced student can get into this pose by lifting their leg straight from the floor. Take care not to lean back when doing this movement; instead you should raise the leg by contracting your hip flexors while keeping your back straight and tall. As always, breathe through the movements.
Asanas for Vine Flow Utthita Hasta Padangusthasana I Squat Extended Hand to Big Toe Pose i Squat This is one of the more difficult poses to perform. We start this pose from Extended Hand to Big Toe Pose I. Exhale strongly to engage your core and keep a good solid structure, place your free hand out in front of you and slowly lower yourself to the floor. Stop just short of sitting down. We want to have the foot of our supporting leg flat on the floor. Refrain from doing this squat on the ball of your foot, there may be too much tension placed on your knee if you do that. Your outstretched leg and arms will act as a balance as you lower yourself and also for when you achieve the full squat. Having obtained the full squat try to keep your back as upright as possible by further straightening your arms and pushing your chest outwards. For the beginner, start this movement by letting go of your outstretched leg and bringing it close to the ground but not touching. Lower yourself to the ground and use your hands as training wheels that can assist to take some pressure off of your leg. Eventually you won’t need to use them as you get improve and get become more and more stable in this challenging pose.
Asanas for Vine Flow Setu Bandha Sarvangasana Shoulder Bridge Pose This pose is similar to the Wheel Pose and is a good starting point before going on to the Wheel. Start this pose from a supine position (facing upwards) on the floor. Bend your knees and set your feet flat on the floor shoulder width apart. Unlike the Wheel Pose, keep your feet halfway between your buttocks and feet when they were outstretched in the supine position. As you progress you can gradually bring your feet closer to your sit bones. Eventually, they should be as close to your sit bones as you can. The ability to push with your legs is very important in this pose and the closer your feet are to your buttocks the easier it will be to attain the correct position. Start the upward push of this pose by pushing off through the middle of your feet, squeezing your buttocks and driving your hips upwards. Now bring your hands behind your hips to lift up further, your weight will be distributed between your upper back and shoulders. You can go deeper into this pose by grasping your ankles with your outstretched arms. As you pull against your ankles further extend your hips up and chest back while pushing with your legs.
Asanas for Vine Flow Urdhva Dhanurasana – Wheel Pose The wheel pose is excellent for opening the front of the body and also serves as a good reminder of the importance of selective tension. If you don’t have the proper amount of tension you will either be unable to get into the pose, or have a very hard time maintaining it. Start this pose from a supine position (facing upwards) on the floor. Bend your knees and set your feet flat on the floor shoulder width apart. They should be as close to your sit bones as you can. The ability to push with your legs is very important in this pose and the closer your feet are to your buttocks the easier it will be to attain the correct position. Next, bring your arms up and back close to your ears with your elbows pointing towards the sky and your palms flat on the ground and fingers pointing back towards your feet. Start the upward push of this pose by pushing off through the middle of your feet, squeezing your buttocks and driving your hips upwards. You will then push into the ground with your hands to propel your upper body up towards sky. Next, tilt your head so that the crown is now resting on the ground. Finally push firmly through both hands and feet to drive your hips and chest further upwards, elevating your head from the ground. Keep your head in good alignment with your spine while maintaining equal pressure between your hands and feet. The feet should be flat on the ground throughout this pose.
Asanas for Vine Flow Manduka Asana – Frog Pose or Quad Squat While on all fours, flatten your back and equally distribute the weight of your torso between all four limbs. For this first form, bring your knees close to your elbows. Turn your hands inward while flaring your elbows and knees slightly outwards. This pose is necessary to master so that you will have the proper understanding of the position and transition into the Quad Squat Variation.
Manduka Asana Modified – Modified Frog Pose or Quad Squat While on all fours, flatten your back and equally distribute the weight of your torso between all four limbs. Slightly shift your weight to one side allowing you to lift one of your legs and thread it through the opposite side between the opposite arm and leg. Make sure not to touch the ground. Turn your hip in slightly so that your leg can stretch through, but not so much that the foot placed on the floor changes position. Readjust your weight so it is evenly distributed between your leg and arms. Keep your outstretched leg straight and curl your toes back towards your body.
Breakdown for Vine Flow These are all of the postures that you will need to complete the Beginner and Advanced versions of the Vine flow. Practice them well and be very familiar with the correct form along with proper breathing. This will allow you to concentrate on the smoothness and grace of the transitions between them as you put it all together for the flow. The following is a listing of each step in the Vine Flow. We will then show you how to properly flow from one step to the next. Are you ready?!
Breakdown of Vine Beginner First Kinetic Chain Mountain Pose Warrior III Pose Standing Bow Pulling Pose Extended Leg Pose Second Kinetic Chain Extended Leg Squat Shoulder Bridge Pose (Setu Bandha Sarvangasana) Quad Squat Third Kinetic Chain Modified Side Quad Squat Extended Leg Squat Standing
Second Kinetic Chain Extended Leg Squat Shoulder Bridge Pose (Setu Bandha Sarvangasana) Quad Squat
Third Kinetic Chain Modified Side Quad Squat Extended Leg Squat Stand
Break down of Vine Intermediate First Kinetic Chain Mountain Pose Warrior III Pose Standing Bow Pulling Pose Extended Hand to Big Toe Pose I
Second Kinetic Chain Extended Hand to Big Toe Pose I Extended Hand to Big Toe Pose I Squat Intermediate Wheel Pose Quad Squat
Third Kinetic Chain Quad Squat Modified Side Quad Squat Quad Squat Leg Swoop Extended Hand to Big Toe Pose I Squat Stand
Break down of Vine Advanced First Kinetic Chain Mountain Pose Warrior III Pose Standing Bow Pulling Pose Extended Hand to Big Toe Pose I
Second Kinetic Chain Extended Hand to Big Toe Pose I Extended Hand to Big Toe Pose I Squat Wheel Pose Quad Squat
Third Kinetic Chain Quad Squat Modified Side Quad Squat Quad Squat Leg Swoop Extended Hand to Big Toe Pose I Squat Stand
Transitions - Vine Beginner Mountain Pose to Warrior III Pose From Tadasana with arms at your side exhale and step back slightly onto the ball of your foot on your left foot. Exhale and check your balance. Inhale once more and on the exhale bend your body forward by raising your back leg and keeping your arms straight in front of your chest and towards the floor. Keep your back leg straight and your hips square and facing towards the ground. Keep your finger tips pointing towards the floor and use your arms for balance.
Modified Warrior III Pose to Standing Bow Pulling Pose
From Warrior III Pose slowly bend your back leg and lower it so that your knees are together. With your leg still bent at the knee reach back with your arm and cup the top of your foot with your hand. With your free hand, reach out in front so that your arm is parallel to the ground with your hand extended.
Standing Bow Pulling Pose to Extended Leg Pose From the Standing Bow Pulling Pose slowly lower your back leg while at the same time lowering the outstretched hand in front. Bring yourself to Tadasana Pose with hands at your side. While standing tall, bring your knee upwards towards your chest. Check to make sure that your hips are facing forward and that you are standing erect. Lift your leg and point your toes to the front and straighten your knee. Don't worry about how high you can raise your leg. Just remember to keep it straight and point your toes. Place your free hand out to the side or on your hip for balance.
Extended Leg Pose to Extended Leg Squat Pose
While maintaining your structure in the Extended Leg Pose, bend your extended leg and place your toes on the floor. While you exhale, squat down close to the floor and use your hands as training wheels to ease you down towards the floor. Once your sit bones have made contact with the floor you can extend your leg forward.
Extended Leg Squat Pose into Shoulder Bridge From Extended Leg Squat Pose, straighten your bent leg out in front of you and lie back into the supine position. Bend your knees and set your feet flat on the floor shoulder width apart as close to your sit bones as you can. Bring your hands behind your hips to lift up further, your weight will be distributed between your upper back and shoulders. This will be the first step towards the Wheel Pose.
Bridge Pose to Quad Squat From the Bridge Pose, slowly lower yourself to the floor. While face up, place your arms in a bent position mimicking a push-up position. While lifting your right shoulder up to the left, slide your left leg leading with the foot under your right leg. Roll over your left shoulder and place your hands flat on the ground in the position they started in. Bring your legs in close to your body push up into a Quad Squat.
Transitions - Vine Beginner (Cont) Quad Squat to Modified Side Quad Squat From the Quad Squat, shift your weight to one side allowing you to raise one of the back legs and thread it through the opposite side between the opposing arm and leg. Readjust your weight so that it is equally distributed between your supporting leg and both arms.
Modified Side Quad Squat to Extended Leg Squat
Begin with your left leg extended under your body in Modified Side Quad Squat. Transfer the weight of your body to your hands in order to lift your left leg forward and place your left foot on the ground in front of your right leg. Now shift your weight fully onto your left leg and bring your right foot in front of your left leg. This will place you in an extended leg squat.
Extended Leg Squat to Extended Leg Pose You will now continue to rise up to standing with your right leg in front and finish in an extended leg pose. Lower your right leg down to the floor to end the flow.
Transitions - Vine Intermediate Mountain Pose to Warrior III Pose From Tadasana with Arms Raised exhale and step back slightly onto the ball of your foot on your left foot. Exhale and check your balance. Inhale once more and on the exhale bend your body forward by raising your back leg and projecting your arms forward. Keep the weight evenly distributed between your stretched arms and leg in back. Bend at the hips and this time your arms will reach out straight in front of you, rather than down towards the ground as in the beginner version.
Modified Warrior III Pose to Standing Bow Pulling Pose
This transition starts by bending the outstretched leg in back at the knee. As you bend your leg in towards your sit bone, bring the leg in slowly so that your knees are touching. Reach back and grasp the outside or inside of your ankle. While pushing against your hand with your foot, pull your leg upwards and lift your knee up behind you. Keep your hips in line with the floor, don't turn them outwards. Extend your hand in front so that your palm is open and facing the ground.
Standing Bow Pulling Pose to Extended Leg Pose From the Standing Bow Pulling Pose slowly lower your back leg while at the same time lowering the outstretched hand in front. Bring yourself to Tadasana Pose while still grasping your ankle. Let go of your ankle and while standing tall on one leg, bring the other knee upwards towards your chest. Check to make sure that your hips are facing forward and that you are standing erect. Lift your leg and point your toes to the front and straighten your knee. In this intermediate version you will now reach out to grasp the ankle of your extended leg with your left hand.
Extended Leg Pose to Extended Leg Squat Pose
While maintaining your structure in the Extended Leg Pose, you will now squat down towards the ground. Extend both arms forward to assist in your balance as you continue down towards the ground. You can place your hands down to the ground at the end of the squat as you need to. Once your sit bones have made contact with the floor straighten your left leg forward if it is not already so.
Extended Leg Squat Pose into Shoulder Bridge From Extended Leg Squat Pose, straighten your bent leg out in front of you and lay back into the supine position. Bend your knees and set your feet flat on the floor shoulder width apart as close to your sit bones as you can. Bring your arms up and back close to your ears with your elbows pointing towards the sky and your hands turned back with palms flat on the ground and fingers pointing back towards your body. Push up and place the crown of your head on the ground to complete the Intermediate Wheel Pose.
Transitions - Vine Intermediate (Cont) Intermediate Wheel Pose to QUad Squat From the Wheel Pose, slowly lower yourself to the floor. While face up, place your arms in a bent position mimicking the push-up position. Take your left leg and while lifting your right shoulder up to the left, slide your left leg leading with the foot under your right leg. Roll over your left shoulder placing your hands flat on the ground in the position they started in and while bringing your legs in close to your body push up into a Quad Squat.
Quad Squat to Modified Side Quad Squat
From the Quad Squat, slightly shift your weight to one side allowing you to raise one of the back legs and place it through the opposite side between the opposing arm and leg. Readjust your weight so that the leg and two arms are equally distributing your weight.
Modified Side Quad Squat Leg Swoop to Extended Leg Squat Begin with your right leg extended under your body in Modified Side Quad Squat. Transfer the weight of your body to your hands in order to lift your right leg which is supporting you on the ground. Swing your right leg back as you lift your left leg. Continue to swing your leg around in back and to the side. You will arrive with your left leg close to your left hand. Continue the swing by transferring your body weight to the right and lifting your left hand. This will allow your leg to come in between your hands. Sit back onto your right heel with bring your left leg up close to your body. Next, push off with your hands and supporting leg while pushing your chest up and out. This will permit you to stand and progress once again into Extended Leg Pose.
Extended Leg Squat to Extended Leg Pose
From extended leg squat begin to stand up off of the floor. Use your hands as guides and while placing as much weight as you can on your support leg, stand up. Once you start to stand, drive your chest outwards to help get you up. Keep your right leg off of the ground and out to the front ending in extended leg pose. Lower your right leg down to stand and end the flow.
Transitions - Vine Advanced Mountain Pose to Warrior III Pose From Tadasana with Arms Raised exhale and step back slightly onto the ball of your foot on your left foot. Exhale and check your balance. Inhale once more and on the exhale bend your body forward by raising your back leg and projecting your arms forward. As you bend at the hips you should bring your arms forward at the same speed at which you bring your back leg upwards. Imagine the weight of your body is evenly distributed between your arms stretching in front and the leg extending backwards. The goal here is to keep your arms and leg in the same plane by making a straight line down the back of your body. Remember to keep your hips facing towards the ground and do not let the hip of the back leg to open out to the side. In this advanced version your body should be parallel to the ground as you balance on your supporting leg.
Modified Warrior III Pose to Standing Bow Pulling Pose
This transition starts by dropping the arm of the leg in back and bending the outstretched leg at the knee. As you bend your leg in towards your sit bone, reach backwards and grasp the outside or inside of your ankle. While pushing against your hand with your foot, pull your leg upwards lifting your knee up towards the sky. Turn your hand in front so that your palm is open to the ground. This should be one continuous motion so that you are only moving one arm behind to grab your ankle.
Standing Bow Pulling Pose to Extended Hand to Big Toe Pose I From the Standing Bow Pulling Pose slowly lower your back leg while at the same time lowering the outstretched hand in front. Bring yourself to Beginner's Standing Bow Pulling Pose. While still grasping your ankle bring your knees together. Let go of your ankle and while standing tall on one leg bring the bent leg's knee upwards towards your chest. Check to make sure that your hips are facing forward and that you are standing erect. Push your foot outwards to the front meeting it half way with your hand of the same side. Grasp your big toe with your middle finger keeping your thumb on top, not facing down. Place your free hand out to the side or on your hip for balance.
Extended Hand to Big Toe Pose I to Extended Hand to Big Toe Pose I Squat Pose While maintaining your structure in the Extended Hand to Big Toe Pose I, keep your free hand on your hip or bring it to the front of your body and while exhaling squat down into a flat foot sitting Extended Hand to Big Toe Pose I Squat.
Extended Hand to Big Toe Pose I Squat into Wheel Pose From Extended Hand to Big Toe Pose I Squat, settle your buttocks to the floor and place your free hand slightly back and behind your buttock with the fingers pointing away from you. This hand will be on the same side as your bent leg. Release your grip from your outstretched leg. Push off with your bent leg, push with the hand on the ground, thrust your chest up and back and drive your top hand up and over behind you in order to address the ground behind you. Catch this movement in the Wheel Pose.
Transitions - Vine Advanced (Cont) Wheel Pose to QUad Squat From the Wheel Pose, bring your left hand up off the ground by shifting your weight towards your feet and bring it across your body to the right. It helps be on the outside of your right palm so that you can freely pivot on your right hand. As you complete the movement and reach towards the ground, you will coordinate the motion of your right leg as it moves to the right and end up in the quad squat position.
Quad Squat to Modified Side Quad Squat
From the Quad Squat, slightly shift your weight to one side allowing you to raise your left leg and place it through the opposite side between the opposite arm and leg. Your weight should be placed equally between both arms and the supporting right leg.
Modified Side Quad Squat Leg Swoop to Extended Hand to Toe Pose I Squat Transfer the weight of your body to your hands in order to lift your right foot which is supporting you on the ground. Swing your left leg back as you lift your right foot. Continue to swing your leg around in back and to the side. You will arrive with your left leg close to your left hand. Continue the swing by transferring your body weight to the right and lifting your left hand. This will allow your leg to come in between your hands. Sit back onto your right heel with your left leg extended in front of you and held off of the ground. Reach forward with your left hand and grab your left foot to put you into Extended Hand to Big Toe Pose I Squat. In the advanced version you should be able to smoothly perform this without a pause.
Extended Hand to Toe Pose I Squat to STand
Once you have the Extended Hand to Big Toe Pose I Squat Pose, drive forcefully into the ground with your supporting leg and project your chest outwards allowing you to come into Extended Hand to Big Toe Pose I. You should be holding on to your outstretched foot the entire time throughout the movement. Lower your right leg to the floor and stand tall and end the flow.
Wind Flow Wind is a wonderful flow with an emphasis on twisting and breathing while under duress. You will not be able to properly perform this flow unless you are completely in tune with the steady and proper rhythm of your breath. The breath should be free and easy, flowing in and out of the movements. Like the wind, you must be strong yet supple in your personal structure, breathing, and movement. The integration of those three aspects should be apparent throughout the performance of this flow. Although we recommend this flow to everyone, it is especially recommended for those who would like to improve the integrity of their lower body and breathing as they twist and turn through movements. You can see how it would be of great benefit for surfers, snow boarders, and even tennis and baseball players. Consistent practice of the Wind flow will result in easier breathing, and improved endurance in the above activities and others requiring these freedoms of movement. You will find that this pose will fully open your hips, back and lungs!
Asanas for Wind Flow Shin Box In this position you will sit with your right foot folded in front of you, bringing the foot into the inner thigh of your left leg. The left leg is rotated inward and the knee bent so the left foot is on the outside of the hip, with the heel placed next to your buttock. Sit with your weight evenly distributed on the right and left side of your body. Be tall!
"Flow Through M o t i o n "
Asanas for Wind Flow Twisting Shin Box In the shin box position, slowly start to twist to the right and place your right hand behind your hips. It should be close to your tailbone with fingers facing your left foot. You may feel a stretch on the inside of your wrist. Place the back of your left hand against your right knee and push your arm straight. This will allow you to sit up straighter and maintain good posture in the twist. Keep your back straight and tall and be careful not to lean back. Slowly and steadily twist to the right. Next, slowly turn your head to the right and look behind you. Remember to be upright and tall through your chest rather than leaning back. If you think of driving the front of your left hip forward, there will be more of a twisting action. You should feel a nice pull throughout the lower part of your upper body and also in your left hip flexors. However, the 'stretch' coming from your hip flexor musculature is actually due to the activation of the hip being pushed forward rather than the passive stretch applied to your torso. This is a great example of how the practice of Yoga is different than the simple stretches which attempt to isolate one muscle group at a time. The practice of Yoga asana is always a whole body experience, which improves both your mobility and strength all at once. For the beginner level, start by wrapping your arms around your body as you twist. For example, take your left arm and place the back of your palm behind you and against your right hip. Take the palm of your right hand and place it on your left hip. Keep your torso straight and slowly turn your shoulders to the left. Lastly, turn your head to the left and up towards the sky to complete the pose.
Asanas for Wind Flow Bhujangasana - Cobra Pose Place your hands close to your body keeping them in line with the middle of your chest. Your palms should be flat on the floor with your elbows close to your torso. Extend your legs straight out behind you pushing your tailbone towards your feet. Finally, push away from the floor with your palms leaving your lower torso close to the ground driving your upper torso forward and up. Relax as you draw your shoulders down and back, pulling them away from your ears. Do not squeeze your buttocks, instead sink the front of your lower body into the ground.
Rajakapotasana - Pigeon Pose This pose is great for opening up your hips. Start by having one knee bent and lying flat in front of you. Try to get your shin perpendicular to your torso. The opposite leg is straight back behind you. Think of making it as long as possible with the top of your foot flat against the ground. Think of rolling the front of your hip inwards into the floor while keeping your shoulders squarely pointed towards the front. Squeeze your buttock on that side. Your torso should be upright and tall as in the squat positions you practiced. You can place your hands where needed for balance or to take the pressure off of any too uncomfortable areas. However, pay careful attention to not shrug your shoulders while placing your hands on the ground for support. Keep your upper body relaxed and head on top of your shoulders as you look straight ahead.
Asanas for Wind Flow Utthita Parasvakonasana – Extended Side Angle Pose From Cobra Pose, bring your right foot between your hands and turn your back foot so that it is perpendicular to your right leg. You should now feel as if you are pushing back with your left leg and pushing straight down through your front leg with the right knee bent at 90 degrees. Next, you will need to open your hips up to the side. Do this by tucking your bottom in and roll your hips underneath you (this is also known as a posterior pelvic tilt), squeezing your buttocks to actively engage your hips in the process. Now, twist and bend your upper torso to the right in order to place your right hand on the outside of your right foot. At this time, your chest will be touching the upper part of your right leg. Remember to maintain your pelvic tilt as you twist and bend. Your hip position will change slightly as you adjust but at the end of the movement, your hips will once again face to the side. Lastly, raise your left arm towards the sky and focus on the feeling of an open chest and hips. Turn your head to look up at the fingers of your raised arm and push your arm closer to the sky. In this position your legs should be pushing, your chest and hips should be opened with your bottom tucked in. Your raised arm will be pushing towards the sky with your eyes focused on the fingers of your extended left arm. Do not place weight on the right arm next to your right foot. Keep your weight distributed evenly on your legs, using the right arm just for balance and proper positioning. This is a great pose for building stamina and the twisting and bending stimulates the lunar plexus organs. In this pose you will open the groins, spine, waist, and chest. For beginners, as you start to work towards the full pose, you may adjust the posture a bit, and rest your right arm on your knee. Slowly turn your head so that you are looking up and lift your left arm up to reach for the sky. For intermediate practitioners, progress the posture, by again placing your right hand to the outside of your right foot. But this time, place your left hand on your left hip keeping your arm in alignment with your body. As in all the variations, be mindful of opening your body towards the side.
Asanas for Wind Flow Utthita Parasvakonasana – Extended Side Angle Pose (Cont)
Asanas for Wind Flow Modified Parsvakonasana (Modified Side Angle Pose) Advanced Version This pose has the same components as the Extended Side Angle Pose, however we will now join our hands together in back by threading our right arm under our right leg and grasping it behind with our left hand. To begin this posture, take your right arm and bring it to the inside of your right leg. Place your elbow in line with your right knee and push against your knee to create space and open up your hips and chest even further. Next, bend and lower your torso so that your right shoulder is also to the inside of your right leg and next to your thigh. It will be easier to do so by bending your right leg further to the front and deepen your stance. Bring your left hand behind your body in back, and bend your arm at the elbow to draw your hand in close towards your right leg. Finally, bring your right hand up between your legs to clasp the wrist of your left hand. This can be a very difficult position to enter into, don’t force it or you may strain your back. Beginners should first attempt to bring the hands as close as possible, while maintaining a low level of discomfort. As you improve, you will progress to clasping your fingers, and then finally to grabbing the wrist. As always, small steps are best, while forcing the position will only bring frustration! You will finish the pose as you push your chest out and bring your right leg back into a 90 degree angle, continue on and twist your upper torso looking towards the sky. This is a relatively challenging pose but is very good for releasing the front of the shoulders and can teach one how to relax in tough and stressful situations. It is absolutely necessary to remain calm and breathe with your lunar plexus (lower belly) throughout this pose. We highly recommend this pose for the combative athlete as a useful learning tool for how to breathe and relax in uncomfortable situations.
Asanas for Wind Flow Virabhadrasana II - Warrior II Pose This pose is very similar to the side angle pose. However, rather than placing one hand down by your foot and the other in the air you will bring both arms up and outstretched parallel to the ground. With your right hip and knee at a 90 degree angle, bring your right arm up in front and your left arm up in back, stretching them away from each other. Stand tall and upright not to leaning forward or back, as you keep your shoulders directly over your pelvis. Do not stick your buttocks out. Turn your head and gaze beyond the fingers of your right arm. This pose is also good for stamina and teaching relaxation in the upper body while maintaining good strength and solidity in your lower body.
Asanas for Wind Flow Standing Side Prayer Twist Start this pose standing in Tadasana with your hands at your chest and palms together with fingers pointed upward in the basic prayer position. Bend your knees slightly and lower your left elbow down towards the ground while driving your right elbow upwards while rotating to your right. Place your left elbow to the outside of your right bent right knee. Keep your hands close to your chest and drive your left elbow into your knee to lift your and twist your torso. Your palms should be pressing strongly together. Work on keeping your right elbow up and back in line with your left elbow. Next turn your head so that you are looking up at the sky and further open your chest outward for a nice deep rotation of your trunk. When doing this pose there is often a tendency to rotate your knees and buttocks. Be aware of this and keep your lower body facing forward with your knees and buttocks directly in line with your feet and toes. To increase the difficulty of this pose push further down with your left elbow and raise your right arm directly into the air pushing it towards the sky. Think of shooting a bow and how you need to pull back on the bow string while alternately pushing forward and extending your arm with the opposite hand. You want to feel like you are shooting a bow upwards into the air when performing this more difficult version.
Asanas for Wind Flow Ardha Chandrasana – Half Moon Pose This can be one of the more difficult poses to perform, because it not only requires a fine sense of balance, but also you must fully open the front of your body for a proper execution of the asana. However it is a very worthwhile effort as it is a wonderful pose to get you comfortable in the beginning stages of performing the very challenging Threading scorpion movement. Start this pose from a ball of foot squat position, and slide your hands out in front of you on the floor. In the traditional Half Moon Pose the toes of your supporting leg are facing the same direction as your supporting hand. However, to help us to fully open up our hips and ease into the next transition, we will make a slight change to this pose. Leave your right hand facing forward and planted on the ground, twist your body to the left so that your hips and feet are at a 90 degree angle facing away from your right hand. Pick your left leg up and push with your right leg and right arm into full extension. It helps your balance to spread the fingers of your right hand be weighted evenly across your palm. Turn your head and look to the left and drive your left leg slowly upwards and back opening up your hips to your left side and straightening your back. You should work towards turning your knee towards the sky. However, do not do force this and cause a breach in your structure, remember the goal is not the achievement of a posture no matter what, the goal is to attain the posture through proper breathing, movement, and structure. Finally, raise your left arm and point towards the sky, keep it straight and in line with your supporting right arm. For beginners, start by simply lifting your left leg up backwards and holding it out straight. As you start to feel more comfortable with your balance, slowly start to turn your hips, head, and torso out to the side. With good practice you will get to the point where you can take your hand off of the ground and raise it over your head to find yourself in the advanced version.
Breakdown for Wind Flow While the transitional movements in Wind are the same, it is the relative difficulty of the performance of the postures that make the difference. You start in the beginning with shallower twisting and more support in your balancing postures, then slowly increase the difficulty as you improve. Also a mark of improving skill is the seamless transitioning in the flow, rather than the step by step movements in the beginning. You notice immediately that the advanced flow appears to be all one smooth motion. Once you fully understand the simple transitions you will find that whether you are working at the beginner, or all the way at the advanced, your body/mind will still fully grasp the ideal of Wind. You will receive all the benefits from this Flow, as long as you are working to the best of your ability.
First Kinetic Chain Twisting Shin Box to Cobra Pose Cobra to Pigeon Pose
Second Kinetic Chain Pigeon Pose to Utthita Parsvakonasana (Extended Side Angle Pose) Utthita Parsvakonasana (Extended Side Angle Pose) to Virabhadrasana II (Warrior II Pose)
Third Kinetic Chain Virabhadrasana II (Warrior II Pose) to Standing Prayer Twist Standing Prayer Twist to Half Moon Pose Half Moon Pose to Shin Box
Transitions - Wind Flow Twisting Shin Box to Cobra Pose While at the peak of your twist in the Twisting Shin Box take your hand from your knee and reach out to the side to place your hand on the floor. As you are reaching outwards to place your hand, bring your back leg up into the air and over to the opposite side. You will naturally roll the other leg to place the front of your legs and hips flat on the ground. Once your shoulders come into line with your hands, slide your legs further back to complete the Cobra Pose.
Cobra Pose to Pigeon Pose
From Cobra pose lift your hips so that you are now in Plank Pose. Lift your right foot and bring your knee up to your stomach. Next rotate your right leg from the knee so that your right shin and foot is facing towards the left under your body. Place your leg smoothly down and follow with your hips so that you are now in Pigeon Pose.
Pigeon Pose to Extended Side Angle Pose From Pigeon Pose we are going to use a transition that incorporates the Shin Squat and Reverse Shin Swing. In Pigeon Pose with the left leg in back, sit on your right buttock and bring your left leg up into a Shin Box. Now, place your left foot next to your right knee and turn your right leg under to sit on top of it. From here rotate your right knee up by placing your weight on the left leg. Roll over the top of your right foot by keeping your heel on the ground. Don’t try and stand on the ball of your foot to turn your knee upwards. You will now be in a full squat position. Next, shift your weight over to your left leg and swing your right foot behind yet still close to you while pivoting on the ball of your left foot. As you turn to face in the opposite direction from where you started, slide your right foot directly behind you ending with your foot in a 90 degree angle from your body. Your left toes should be facing directly in front of you in alignment with your shoulders. Distribute your weight of your body evenly between your back and front foot. Finally, place your right hand on the ground next to the inside of your front foot and extend your left arm upwards to the sky. Remember the variations at the beginner and intermediate level if you cannot fully achieve this pose. In the Advanced version of the flow you will go into the Modified Side angle pose prior to coming up into the Warrior II pose as described below.
Extended Side Angle Pose to Warrior II Pose
While this is a simple transition it is very important to keep the correct weight distribution with your legs when bringing your arms up into Warrior II Pose. From Extended Side Angle Pose shift your weight to the back leg and out the load by pushing away from the floor through your front foot and engage your hips. This will allow you to stand with proper posture and not rely solely on using your back to move into the pose.
Warrior II Pose to Standing Prayer Twist From Warrior II Pose, shift the majority of your weight to the front leg. Now you can pick up your back leg as you swing your back arm down and forward to bring your back leg next to your front leg in a half squat position with knees together. Breathe in while bringing your hands up and above your head. Now exhale, and bring your hands down into Prayer Pose, as you bend your knees a bit further to enter into the Standing Prayer Twist.
Transitions - Wind Flow (Cont) Standing Prayer Twist to Half Moon Pose Come out of the Standing Prayer Twist and face forward to place both of your hands down on the ground in front of you. From this position take your right leg and slowly start to raise it backwards behind you. Bring your left hand off of the floor and raise it up to the sky and back getting it in line with your support arm. Lastly, open your chest and hips to the side and hold the pose. Again, please remember the variations of this pose and work slowly up to the advanced version.
Half Moon Pose to Shin Box
From Half Moon Pose, fully open your hips and bring the raised leg back behind you. Lead with your foot and bend the knee to attain the shin box, your same side hand will follow as you turn lower yourself into the shin box position. Again, the beginner version starts close to the ground, while the intermediate and finally the advance have you start from the fully elevated position. Control your eagerness to skip ahead and you will make much better progress!
Ocean Flow This flow was developed with grappling martial artists in mind. In grappling, we should be able to move like water, flowing into postures lightly and effortlessly, yet still with solid intent. The poses in this flow will allow the grappler to maintain a solid base, staying strong and smoothly transitioning from one position to the next. This is the basic foundation of a good “ground game.” When you are able to relax and breathe through the movements of this flow, you will find good improvements in your ground fighting since you will be able to transition from technique to technique in a smooth, free-flowing fashion. Even if you are not a martial artist, you will enjoy this flow’s emphasis on being stable yet mobile. This is a nice athletic flow that will work on strength throughout your entire body. Steady practice of the Ocean flow will have you developing graceful movement as well as high levels of strength and body control.
Asanas for Ocean Flow Shin Box In this position you will sit with your right foot folded in front of you, bringing the foot into the inner thigh of your left leg. The left leg is rotated inward and the knee bent so the left foot is on the outside of the hip, with the heel placed next to your buttock. Sit with your weight evenly distributed on the right and left side of your body. Be tall!
Urdhva Mukha Svanasana - Upward Facing Dog Lie flat on your stomach and bring your hands up by your shoulders. Push up and straighten your arms while keeping your hips down on the ground. Turn your elbow pits forward and push against the floor while keeping your shoulders packed down and back. Project your chest forward and up in front of you. Look straight ahead, or if it is comfortable lift your head and arch back to look at the sky. Squeeze your buttocks together and push your ankles into the floor. If this becomes too easy, bring your legs closer together and lift your knees up off of the ground.
Asanas for Ocean Flow Halasana - Plow Pose From a supine position tuck your chin and bring your knees up and in front of your chest. Place your hands on the back of your hips and push your hips up and back towards your face as you straighten your legs. Next, lower your head to the floor and focus on letting yourself exhale through the movement. Rather than trying to touch your toes to the floor focus on keeping your legs straight and lifting your hips towards the sky. It helps to think of pushing your chest out and away. By slowly working on this pose and focusing on your breathing, your feet will eventually make it to the floor in the correct posture. As with all asana, taking it slow and easy is the best way to improve your performance.
Asanas for Ocean Flow Setu Bandha Sarvangasana Shoulder Bridge Pose This pose is similar to the Wheel Pose and is a good starting point before going on to the Wheel. Start this pose from a supine position (facing upwards) on the floor. Bend your knees and set your feet flat on the floor shoulder width apart. Unlike the Wheel Pose, keep your feet halfway between your buttocks and feet when they were outstretched in the supine position. As you progress you can gradually bring your feet closer to your sit bones. Eventually, they should be as close to your sit bones as you can. The ability to push with your legs is very important in this pose and the closer your feet are to your buttocks the easier it will be to attain the correct position. Start the upward push of this pose by pushing off through the middle of your feet, squeezing your buttocks and driving your hips upwards. Now bring your hands behind your hips to lift up further, your weight will be distributed between your upper back and shoulders. You can go deeper into this pose by grasping your ankles with your outstretched arms. As you pull against your ankles further extend your hips up and chest back while pushing with your legs.
Asanas for Ocean Flow Hanumanasana – Monkey Pose Yes, this is a difficult pose! Start this pose in a kneeling position with one leg out in front. Straighten the front leg and slide it forward using the heel as a wheel. Once you have gone as far as you can, start to slowly move your rear leg backwards, working it towards the ground. The most important point is to remember to keep your hips facing forward. Do not let the back hip rotate and open out to the side and at the same time don’t allow your front leg to roll inward. Once you get fully, or close, into this split position make sure that your rear hip and leg is square to the ground with the top of your knee and ankle flat on the ground. Pull the toes of your front leg back keeping the knee and the top of your foot pointing straight up towards the sky. Sit tall and breathe. As you progress and go deeper into this pose, you can point the toes of the front leg and raise your arms to Prayer Pose or clasped above your head.
Asanas for Ocean Flow Prasarita Padottanasana Wide Spread Feet Pose From Tadasana step your feet widely out to the side keeping your legs straight. Your toes should be facing forward with your feet pressing firmly against the floor. Next, you will lean forward, however, rather than leading with the shoulders or head, keep your head, shoulders and hips perfectly in line with each other and push your buttocks out backwards to lower yourself towards the ground. Do not bend forward and try to bring your head to the floor. You should feel as if a metal pole is attached to your back and pushing your upper body forward. Once you are level, focus on an exhale and stretch your arms to the side while maintaining your solid structure. When you are ready to come out of this position, do not stand by lifting with your head and shoulders. Keep your proper structure and push your hips forward while keeping your legs straight. This will lead your upper torso to an upright position and bring you back to the standing. By using your hips correctly in moving in and out of this asana, you will learn to engage your hips properly and take strain of off your low back. We can all agree this is a wonderful skill to have in our daily life!
Asanas for Ocean Flow Bakasana - Crane Pose Crane Pose is actually easier than it looks. It is traditionally begun with feet spread slightly apart in a squat position and this is how we are going to approach it for learning purposes. From your squat position, place your hands directly out in front of you on the floor. Widen your knees outwards slightly past your elbows. The basic version of this pose has you bend your elbows and flare them outwards to the side. You will now shift your weight slightly forward and while on the balls of your feet, lay your knees on top of your bent arms just above the elbows. Bring your head forward and up to counter balance your weight, exhale to activate your core and continue your forward lean. You will soon find a good balance point that will enable you to lift your feet off the floor. Keep your balance by using your fingers and the heel of your palm. The intermediate version of this pose brings your elbows in closer to your body. So, rather than flaring your elbows like in the beginner version, keep your elbows in and rest your knees on your arms just above the elbow as you rise up into the Crane. The advanced version of this pose has you keeping your arms straight while placing your knees even further up your arms. Start with your arms straight and stand up a bit from your squat. Push yourself forward slightly by rising up onto the balls of your feet. Your shoulders will be past the plane of your hands. This is very important. If your shoulders are not out in front of your hands you will not be able to hold this balance. Your knees will slide off of your arms! Finally, place your knees as close to your armpits as possible and push up in to the pose. You can place your knees to the outside of your arms however we prefer placing the knees in the inside of the arms, almost up into the armpits. This keeps the body more compact and easier to control.
Breakdown for Ocean Flow These are all of the postures that you will need to complete the Ocean flow. Practice them well and be very familiar with the correct form along with proper breathing. This will allow you to concentrate on the smoothness and grace of the transitions between them as you put it all together for the flow. The following is a listing of each step in the Ocean Flow. We will then show you how to properly flow from one step to the next.
First Kinetic Chain Shin Box Back Roll Upward Facing Dog Lying prone (face down) Neck roll Plow Threading Bridge
Second Kinetic Chain Bridge Leg Thread to Face Down Leg Thread to Bridge Threading Bridge Plow
Third Kinetic Chain Plow Monkey Pose Standing Straddle Bakasana (Crane Pose) Spinal Wave Rear Roll Upward Facing Dog
Transitions - Ocean Flow Shin Box Back Roll to UPward Facing Dog (Rear Arm Slide + Long Arm Roll Reverse) From shin box we are going to roll backwards into Upward Facing Dog. Start with your right knee facing outwards in a Shin Box position. Start by placing your right hand with the palm down underneath your right knee. As you lean back into the roll throw your left hand and kick your left leg up and back to create momentum for the roll. Roll over your left shoulder, rather than over your head, and push off of the ground with your right foot. Your right hand will also engage the ground behind you to help you control the movement. As your right leg comes over, use your right hand to push against the ground and guide you to the correct position. Use your right leg to help find the proper alignment as you slide both legs down and back. Your left arm will be kept out to the side during the roll. When both legs engage the ground back behind you, you will bring your left hand in to your chest into the push up position. You are now able to push into Upward Facing Dog.
Neck Roll to Plow
From Upward Facing Dog, slowly bend your arms and lower yourself to the mat ending in prone (face down) position. Place your arms out to side (like a cross) with your palms down and turn your head to the left. Raise the opposite shoulder by pushing down with the palm of the right hand. As you do this, shift and lift your hips up bringing them high and towards your face. Let your head rotate under your armpit. Tilt your pelvis upward and continue to bring your hips up and over your head. You will now be in the plow pose.
Plow Pose to Threading Bridge For the beginner's version of this movement start this transition by slightly moving your hips to the left. This will allow you to move your head so that you are looking back at your feet. Next, drop your hips so that the left side of your body has made contact with the floor. Your feet should not have moved from their original position but only have shifted just enough to allow you to engage and push into the ground. Next, take your right foot and slide it past your left foot as you simultaneously slide your hips to the left ending with your back flat on the ground and your feet in good alignment with each other, from this position rise up into the shoulder bridge. In the intermediate and advanced versions of this transition, focus on keeping your hips and back off of the ground throughout the entirety of the movement. You will be continuously moving your hips smoothly underneath you while keeping strong pressure through your supporting leg and swinging your right foot away from you past your left leg and into position on the opposite side. Proper flowing movement in this transition indicates that you have superior control over your hips and trunk.
Bridge to Leg Thread to Bridge Begin by taking your hands from your hips and placing them up by your chin with your elbows close to your body. Rotate your body to the left and bring your hips back while threading your left leg underneath your right leg. This will bring your weight onto your left shoulder with your hips off of the ground. Continue through this motion to end with your forearms on the ground, your hips up off the ground, and onto the balls of your feet. You are now halfway through this transition, next you will rotate so that you switch your weight over to your right shoulder. Thread your right leg under your left one while continuing to keep your hips up off of the ground. As you push your hips through to the other side, bring your left shoulder back and engage the ground. Finally finish the transition by squaring
Transitions - Ocean Flow (Cont) your shoulders and hips so that they are facing straight up towards the sky with your feet flat on the floor in Bridge Pose.
Threading Bridge to Plow
This transition is obviously the reverse of the Plow to Bridge movement. From the Bridge Pose take your left arm and place it on the ground straight above your head. Place your right arm down on the ground pointing towards your right foot. Bring your hips down and to the left as you roll over on to your right shoulder. Drive your right arm underneath and back behind you while at the same time driving your hips up and backwards. Your feet will naturally have to move as they did in the Plow to Bridge transition, so lift your left leg, and allow your head to move towards your right foot. Once your head is in proper alignment with your right foot, bring your left leg over to place your feet together. You have now come smoothly into Plow Pose. A hint for beginners is to place your hands on the back of your hips as soon as you have your hips up and are moving your head closer to your feet. Many beginners are limited in the flexibility of their lower back and neck. Thus, the action of rolling your head underneath you will cause your feet to lift off of the floor. This may cause your buttocks to fall to the floor and throw you out of the movement. By placing your hands on your hips as assistance, you can avoid falling out of this transition. As you continue your practice, use your hands less and less and focus keeping your feet still and stable. As you progress further, work on keeping your feet down and extending away from your hips. This will elongate your plow and deepen the pose.
Plow to Thread to Monkey Pose The Plow to Monkey Pose transition is similar to your Plow to Bridge transition, however you will leave one leg in place throughout the motion. This will lead you naturally into the Monkey Pose. In order to move into right side Monkey Pose you will plant your right foot as if glued to the floor in Plow Pose. Place your right hand with fingers pointed towards your shoulder close to your right ear. Straighten your left arm out to the side on the ground as a guide in this movement. Take your left leg out to the side to place you in a one-sided wide Plow Pose. Your hips will now be opened up to face to your left. Turn your head and look over at your left foot. Next you will push with your right hand as you slide your left foot out even further to the side. This will turn you over into a low Standing Straddle position. Roll your left foot over so that the top of the foot is flat on the floor. Turn your hips to the right while placing your right hand on the outside of your body. You are now in position to slide into the Monkey Pose as far as you are able to go with a discomfort level of 3/10 or less. Always be careful to go slowly and not rush into the pose. For beginners you will simply bend your left leg when pushing back into the Standing Straddle. From your one-sided wide Plow Pose, turn your head and look at your left foot. Next, push with your right hand and lower your knee to the ground rather than sliding your foot out. This will roll you over into a position with your left knee on the ground and your right knee up. Reposition your hands as needed and move appropriately into the pose. (cont)
Transitions - Ocean Flow (Cont2) Monkey Pose to Standing Straddle
This is another simple transition that can cause trouble for both beginners and advanced practitioners. For beginners and intermediate practitioners, while in Monkey Pose, place your right hand to the inside of your right leg. Turn your hips a little so that they are now facing to your left (center). In the beginner version of Monkey Pose your rear knee will be on the ground with your foot flat. You could simply rise up to the ball of your foot, but it is best to get into the habit of turning on your heel and rolling your knee up. This will make sense as you begin to work towards the advanced version of this transition. So, place the side of your right heel back, as the toes of your front foot turn in towards the left facing center. This may feel like an awkward at first, study the video clips well, and go slowly. Next, pull your left knee up and straighten both of your legs moving into Standing Straddle Pose. For advanced practitioners we will replicate the above however we will be doing it from the full split. As you replace your right hand to the inside of your legs and turn your hips in, rotate your left heel back and down and the toes of your right foot to the left and down. This will allow you to transition flawlessly into the Standing Straddle. To complete the motion simply push off of the floor with both hands allowing your legs to come closer together.
Standing Straddle to Crane This is another simple transition yet can be dangerous for advanced practitioners. In the beginning stage, place your hands to the floor in preparation for Crane Pose. Place the majority of your weight onto your hands and jump to bring your legs together, stopping in front of your arms. Squat down and begin moving into Crane Pose from the squat. In the intermediate level, you are going to practice jumping into the Crane Pose. Shift most of your weight onto your arms, your elbows should be bent at the proper angle to accept the weight of your legs for the Crane asana. Prepare your balance and jump your knees to your arms. This shouldn't be a reckless jump but instead a slow and controlled one of timing and balance. Start lower and work yourself up higher on the arms as in the higher difficulty levels of the Crane Pose. In the advanced stage we are going to place our arms on the ground before us and place our knees from the straddle position. Start by again, placing the bulk of your weight onto your hands. Next, stand on the balls of your feet and continue to shift your body forward. Lastly, push your hands into the ground and lift your legs up to place them on your upper arms. This is a significant test of body control and breathing. Even if you attain the posture, if you hold your breath you are doing this incorrectly! Enhance the difficulty of this transition by seeing how slowly you can move into Crane Pose. (cont)
Transitions - Ocean Flow (Cont3) Crane Pose to Spinal Wave Rear Roll into Upward Facing Dog Please take caution with every repetition of this transition. It has the potential for injury every time you practice. A slight break in concentration is enough to hurt you! Do it correctly each and every time and you will keep safe from harm. The beginner's transition is something that EVERYONE should start with. From Crane Pose, bring your feet to the floor. Raise your hips in the air and place your weight over your hands. Next, while lowering your chest to the floor by bending your arms, you will slide your feet back behind you. As your chest starts to come into contact with the floor push your elbows straight to end in Upward Facing Dog. It should go without saying that you do not want to hit your face on the floor! When first learning this movement, it is helpful to turn your head to one side, until you become very comfortable with the movement. In the intermediate version of this transition we will focus on adding a little lift and coming down on one side of our body. This helps to protect our sensitive areas and avoid injury. From Crane Pose once again place your feet on the floor. Raise your hips in the air and shift your weight over your hands. But now you will add a small jump so that your feet are off of the ground throughout the movement and will be the last to make contact with the floor. Bend your arms with control so that your chest is first to make contact with the floor as your body engages the ground. Choose a side that you would like to come down onto and make sure you do not roll straight down the middle of your body. Trust us, that will hurt!. Practice this controlled movement and gradually jump your feet up higher and higher. The higher you go the more important it is to arch your lower back to properly and safely “wave” down into the floor. This important movement will teach you a lot about how your ability to control your body and safely engage the ground. It is a much more enjoyable experience than plopping down without control! In the advanced version you will once again start from the Crane Pose. However, this time you will not place your feet on the ground, instead bring your feet back and up and “wave” yourself down to the ground to finish in Upward Facing Dog Pose. Remember to arch your back appropriately in order to have the proper curve in the front of your body so you can gracefully engage the ground.
Seesaw Flow Seesaw is an incredible flow that focuses on activating the structures that keep your trunk strong and stable. What we term Core Activation will be easily felt as you move your way through this flow! The middle “core” of your body can be interpreted as the balanced relationship between your stomach, low back and hips. Being strong in this area helps so much in every activity, not just in sports, but also in the important daily chores of lifting and carrying. A strong yet also flexible core is so valuable, while a weak and stiff core is the cause of much pain and injury in today’s society. The Seesaw flow is also a fine example of the strength and body development that can be obtained with the practice of Yoga. Too often the image of Yoga is of very thin men and women contorted in postures that seem suited only for the double-jointed! Regular performance of the Seesaw flow will dispel those images from your mind and your smooth and controlled movements in this flow will bring you to higher levels of athletic performance.
Asanas for Seesaw Flow Fixed Firm Pose - Seiza This pose is traditionally done with your ankles to the outside of your legs. However, for the purposes of this flow, you will sit on top of your calves and ankles. This seated position is called seiza in Japanese. Fold your legs under you so that you are sitting with your toes pointing to the rear. You want to work towards sitting with the inside of your knees and ankles together. It is important to get your sit bones on top of your heels with the tops of your feet flat on the ground. Do not let your heels splay outwards or have one foot on the top of the other. Sit up straight and let your tailbone sink into the ground while you are consciously lifting the top of your head to the sky. This will feel like a nice pull in opposite directions that lengthens your spine. Place the palms of your hands lightly on your upper thigh with your elbows close to your torso.
Balasana - Child’s Pose In Fixed Firm Pose, be firmly seated on your heels and slightly separate your knees. With a straight back, deliberately bring your chest and stomach forward and down to nestle comfortably on your thighs. Continue to keep your buttocks in contact with your heels and focus on lengthening your upper body. Reach forward with your palms flat on the ground to continue the feeling of making your spine and upper body long. Now, bring your hands down towards your feet, and place your arms with palms up on the floor alongside your torso. Relax your body completely into the floor with your head also relaxed on the floor.
Asanas for Seesaw Flow Rabbit Pose From Child's Pose bring your forehead closer to your knees causing the back of your neck to open up and lengthen. Lightly grab your heels with your hands and pull your heels to allow your hips to rise and your entire back to be round and open. You should imagine projecting your middle back forward and up. The founder of this method, Coach Sonnon, often says “you should allow yourself to melt into the position.” Pulling on your feet is very important as a neurological effect comes into play, which helps you to relax deeply into the pose. The muscles used to pull on your heels contract strongly and the muscles opposite to those contracting will now relax. This is called reciprocal inhibition. Focus on driving your shins into the floor, this will keep your feet from lifting. Also, you should not try to get further into the pose by pushing into the floor with your head. There should be very little weight on your head in this pose. Instead, you should just feel lightly anchored to the ground at your head, so that it is a platform to fully open your back. Remember to keep your heels together and pull them with your hands. This, along with projecting the middle of your back forward you will reduce the amount of weight placed on your head.
Wind Removing Pose Wind Removing Pose looks very similar to an inverted Rabbit Pose, however, the mechanics are quite different. While on your back, bring your legs up towards your torso. Place your palms on the front of your knees and pull your thighs into your chest. You should feel as if you are hugging your knees into yourself. Keep your lower legs parallel to the ground with your heels close to your buttocks. Your head, shoulders and buttocks will be off of the floor. Next, open up your chest into the sky, your back will now flatten and lengthen along the floor. Keep your knees together and think of melting your body straight down into the floor.
Asanas for Seesaw Flow Paripurna Navasana - Full Boat Pose In the Beginner version, start this pose by sitting on the floor with your knees bent and feet flat on the floor. Place your hands beside and slightly behind you with your fingers forward. Bend your elbows enough to allow you to sit back a little bit. Keep your back straight and extend your chest outwards. Now, raise your feet a couple of inches off of the ground. This will create a 'M' with your body, supported on the ground through your hands and buttocks. Keep this alignment and exhale to straighten your legs. You will now be in a ‘V’ position. Keep your chest up and torso strong, rather than letting it collapse. As you improve in this pose and your core strengthens, you should work your way up to raising your legs from the floor straight out in front of you, rather than bent as in the ‘M’ position. In the intermediate level the focus will now be on removing your hands from the floor. Just as in the beginner level, start with your hands on the floor and raise your legs firmly up towards the sky. Once you have found your balance, practice taking your hands off of the floor and place them on the underside of your outstretched legs. Remember always to keep strong with your chest extended outwards. Your core strength will continue to improve with practice, so you will progress to extending your arms straight out in front of you. In the advanced level you will focus on bringing your legs and chest close together as you sit taller on your sit-bones. Bend your knees in towards you while still having your feet up off the ground. Grasp your ankles straighten one leg and then the other, while continuing to extend your chest outwards. This will lead you to a more compacted ‘V’ position where the angle between your chest and extended legs is as close as you can manage. What a wonderful pose to work your core as well as lengthening the back of your hips and legs!
Asanas for Seesaw Flow Halasana - Plow Pose From a supine position tuck your chin and bring your knees up and in front of your chest. Place your hands on the back of your hips and push your hips up and back towards your face as you straighten your legs. Next, lower your head to the floor and focus on letting yourself exhale through the movement. Rather than trying to touch your toes to the floor focus on keeping your legs straight and lifting your hips towards the sky. It helps to think of pushing your chest out and away. By slowly working on this pose and focusing on your breathing, your feet will eventually make it to the floor in the correct posture. As with all asana, taking it slow and easy is the best way to improve your performance.
Asanas for Seesaw Flow Salamba Sarvangasana Supported Shoulderstand From a supine position tuck your chin to your chest, bend your knees and bring them to your chest. Place your hands on the back of your hips and push your hips up and towards your face. Place your elbows close together on the floor to support your torso. Your head will naturally lower to the floor as you push your hips towards your head. Place your chin firmly into the base of your throat. But, keep your throat relaxed and open, resist the urge to brace and hold your breath. Once in this position with your head on the floor and hands on your hips, slowly squeeze your buttocks and hamstrings to point your feet up towards the sky. Your goal is to create a clean, straight line from your shoulders all the way to the tips of your toes. At first this pose may feel very awkward and you may experience some discomfort in your neck. Focus on letting yourself breathe through the movement and pushing your hips up and shifting the weight to be in line with your shoulder girdle and head. As with the plow pose, pushing your chest outward will help your performance of this posture. Beginners should focus on relaxing into the pose and resist the temptation to push themselves too soon into the position. As your practice continues and you feel more comfortable in the pose, you should move your hands down your back towards your shoulders. “Baby steps” win the race with this pose! The more gradually you work towards the final position, the better the results.
Asanas for Seesaw Flow Salabhasana - Locust Pose The Locust Pose can be one of the most uncomfortable poses out there, especially for those who carry a lot of tension in their arms. This posture is great for releasing this tension, particularly in the area of the biceps. Start this pose by laying face down with your arms to your side. Roll slightly onto your right side and place your left arm with palm face down underneath the front of your hips. Reach back between your legs as far as possible with your hand by dropping your shoulder downwards towards your hips. Do the same for your right hand. Place your hands as close together as you can underneath your body with palms down. Remember that you should not be feeling a sharp pain, but an uncomfortable deep ache is not an uncommon feeling in this difficult posture! You may turn your face to one side in the beginning, but work towards keeping your head in a neutral position looking straight down into the floor. No doubt about it, this can be quite an uncomfortable position. Just remember to gradually work into the pose, and think about the great benefits of practicing this asana. Now you will push against the floor with the palms of your hands very firmly and drive the pits of your elbows into the floor. The beginning version has you lift one leg at a time in this position. As you improve you will move on and squeeze your buttocks firmly to raise both of your legs up off of the ground. As we stated in the beginning of this book, remember to exhale with effort. Do not hold your breath! Keep your legs squeezing together in back and continue to push strongly with your hands to press and straighten the front of your arms into the floor. This is a tough posture but with consistent practice, you will find that this will become one of your most productive poses.
Asanas for Seesaw Flow Seal Pose The Seal Pose has the same components as the Cobra pose with only one change. In order to emphasize an opening of your forearms, you will swing your hands around so that your fingers will be pointing back towards you. You will work on keeping your palms flat and your elbow pits facing forward. This may be very uncomfortable to perform at first. In the beginning you should start this pose from your knees. As you start to feel more comfortable with the stretch in your forearms, slowly slide your legs behind you to straighten them and have the front of your hips lying flat on the ground as in the Cobra position.
Asanas for Seesaw Flow Peacock Pose The Peacock Pose is an impressive looking asana, which actually looks more difficult than it really is. That doesn’t mean it is easy! But, with practice we feel confident that you will attain this posture much sooner than you would think at first glance. In the beginning version you will focus on training your lower arms and abdomen to handle the pressure of supporting the full weight of your body. Start this pose on your knees with your fingers pointed away from your knees as in Upward Facing Dog or Cobra Pose. Place your hands and elbows closer together to make an easier transition into the Peacock Pose. Since this pose can be very stressful on your wrists, you will next place your head on the floor in front of your hands to gradually bring your weight onto your arms. You do not want to injure your wrists by attempting this pose improperly. Remember our goal is a healthy performance of these postures! Next, turn your fingers back towards your knees as done in the Seal Pose. Continue to keep your hands and elbows close together. Exhale and with good control, slide your knees away from your hands, now your elbows will come into contact with your abdomen. Your head will still be on the ground. From this strong and stable position, slowly raise your head up off of the floor while expelling all the breath from your lungs. This will fully activate your core and connect your body as one unit from your head to your toes. To finish this beginner version of Peacock, raise one leg off of the floor focusing on applying the bulk of your weight to the front up and over your hands and elbows. In the intermediate version of this pose, you will now raise both legs up off of the floor. Start as you did in the beginner version, but make a special emphasis on full core activation, to do this you must exhale strongly and connect your trunk, hips and low back in a firm and strong position. Shift the majority of your weight to your upper torso on the strong base of your arms. Your legs are longer than your upper torso, so the balance distribution will not be equal unless you focus on lengthening your neck and bringing your head forward. This will also help to create a solid, straight line from your head to your feet. The advanced version may seem easier to learn after spending your time practicing the beginner and intermediate versions. The primary skills for this pose have been developed in those versions, and the final components are just a matter of changing the balance point. At the end of the intermediate version you have both of your legs up and resting easily on your hands. Now you will simply raise your legs further up behind you and tilt your chin onto the floor. In this pose your hands act as a fulcrum for your body’s lever. You now resemble a seesaw, thus giving inspiration to the name of this flow. Push against the floor through the tips of your fingers and allow your head to come up and return to the original position. (Photos on next page.)
Asanas for Seesaw Flow Peacock Pose Photos
Breakdown for Seesaw Flow These are all of the postures that you will need to complete the Seesaw flow. Practice them well and be very familiar with the correct form along with proper breathing. This will allow you to concentrate on the smoothness and grace of the transitions between them as you put it all together for the flow. The following is a listing of each step in the Seesaw Flow. We will then show you how to properly flow from one step to the next.
First Kinetic Chain Fixed Firm Pose Balasana (Child's Pose) Rabbit Pose
Second Kinetic Chain Wind Removing Pose Paripurna Navasana (Full Boat Pose) Halasana (Plow) Salamba Sarvangasana (Supported Shoulderstand)
Third Kinetic Chain Salabhasana (Locust Pose) Seal Pose Peacock Pose Child's Pose Fixed Firm Pose
Transitions - Seesaw Flow Fixed Firm Pose to Child’s Pose From the Fixed Firm Pose, simply fold yourself forward into the Child’s pose.
Child’s Pose to Rabbit Pose
From Child's Pose bring your forehead closer to your knees causing the back of your neck to open up and lengthen. Lightly grab your heels with your hands and pull your heels to allow your hips to rise and your entire back to be round and open. Remember all of the points given when you practiced this asana by itself.
Rabbit Pose to Wind Removing Pose From Rabbit Pose, sit back down onto your legs and extend your right leg back behind you. Now roll to the left, over your left knee until you get to flat on your back. Finish by pulling your knees up into Wind Removing Pose. In the intermediate version, you will hug your left knee into your chest as you raise your head and shoulders off the ground, exhale to activate your core as your right leg is straight and up off the ground. Then bring both knees up into Wind Removing Pose. The advanced variation has you extend both legs straight and off of the floor directly after the roll to your back. You will also extend your arms to point in the same direction as your feet as you bring your head and shoulders up off the ground with a strong core activation. Again, you bring both knees towards your chest to finish in Wind Removing Pose.
Wind Removing Pose to Full Boat Pose Exhale and sit your upper body up into Boat Pose. Work on the variation of the pose that best suits your skill level at the time.
Full Boat Pose to Plow Pose Now shift your weight smoothly back into the Plow position. This is a portion of an exercise called a Spinal Rock, with the goal being an unforced, easy roll backwards into the Plow.
Plow to Supported Shoulderstand This transition is a simple movement as you are already halfway into the shoulder stand. Remember to bring your elbows close together as a good base, and exhale as you squeeze your hips and the back of your legs to form a nice straight line up to the sky.
Supported Shoulderstand to Locust From the Shoulder stand pose, bend your knees in towards your chest and rock forward to sit up tall with your legs out straight in front of you. In the advanced version you won’t need to bend your knees, as you can go from a plow position from the shoulder stand to roll forward and sit up. Bring your left hand back behind you and turn your upper body to the left to lie face down on the ground. You will now be in a push up position. Rather than just simply pushing up, you will now perform what we call a Screw Up with your right arm. In this sophisticated press upwards, you shift your weight onto the right side of your body. In a smooth movement your right palm turns up slightly as you place weight onto the pinky side of that hand. As you press into the ground, think of “rolling” your palm into the
Transitions - Seesaw Flow (Cont) ground as you extend your arm to lift your body up onto both hands. You will be up on the top of your toes. Next you will reverse the motion on your left side and “screw down” to roll your weight to the left side of your body. You will be partially lying on your left side, this gives you space to place your right hand underneath you to perform the Locust pose. Roll onto your right side now to allow space for your left arm and you now work on the variation of Locust pose that is best for you.
Locust Pose to Seal Pose
From Locust pose, roll your weight to one side and then the other to free your hands and place them flat on the ground. Push up onto your hands and knees and move into the appropriate level of the Seal Pose. The intermediate version is a smoother transition as your skill level allows you to go into the full Seal from the Locust, whereas the beginner level has you move in a nice step by step pattern into the position.
SEal Pose to Peacock Pose This transition is very simple as the beginning of the Peacock pose is the end of the Seal pose. In the beginning version, your elbows are bent and supporting your upper body, you will lean your weight forward and extend one leg straight back.
Peacock Pose Child’s Pose From Peacock, place your hands on the floor in front of you and fold your legs underneath you to finish in Child’s pose.
Child’s Pose to Fixed Firm Pose Clear your mind as you exhale and lift from your core from Child’s pose to finish the flow in Fixed Firm Pose.
Ongoing Evolution of Your Personal Practice This was our introduction of 5 creative and fun Prasara Flows (15 different levels) that we hope will help you to regain your natural grace and athleticism. You will soon realize that the practice is meant to be ongoing and engaging. As you improve in the movements, you will automatically see what you can work on to make your movements smoother and more graceful. When you continue to improve and move freely, the practice becomes akin to moving meditation. You are no longer just doing the movements, you are experiencing the freedom of the movement and achieving what athletes call “being in the zone”, or what we call Flow and Samadhi. You will not just do the movement, you will be the movement. You are probably thinking that there is more to this, and there is! Many of our fellow instructors in this method of yoga have constructed their own Prasara flows, based on the requirements of their personal practice. The flows that we have taught and demonstrated for you were created as a comprehensive practice of Prasara Yoga. In practicing each of these flows, you will work your body from head to toe in a challenging, invigorating, and fun way. The authors have created quite a few other flows in order to help particular clients and patients. As you progress in your understanding, you will be able to develop flows of your own to address your unique situation and concerns. Especially if you have the opportunity to work personally with a qualified Instructor or Coach in the system. We hope you enjoyed these lessons, and that you will practice the flows we have shared with you. We also hope that this gets you interested in learning more about Prasara Yoga. Though we have attempted to make this book as accessible as possible, and provide enough detailed instruction to learn the flows on your own, we recognize the high value of personal instruction in the method. Look for Prasara Yoga instructors in your neighborhood and also check rmaxinternational.com for seminars by the authors and other instructors. We will be conducting seminars throughout the United States and internationally. We are also available for private and small group sessions. Prasara Yoga has been a wonderful method in our personal exercise practice, and we enjoy sharing our experiences with others. We hope to see you soon in person and help you as much as we can on your journey for ever graceful movement! Coach Ryan C. Hurst Coach Jarlo L. Ilano
FAQ What is Yoga?
Yoga is the union of body and mind.
What is Prasara?
Prasara is the union of body and mind through structure, breathing and movement to release one's fears of the self in order to get out of the way of body and mind, and release one's true natural flow.
How will this help me?
People, even (and especially) trained athletes, tend to be bound up and restricted and will have trouble moving in certain directions. "Six Degrees of Freedom" is a term which describes all the ways we move. They are: heaving, surging, swaying, pitching, yawing, and rolling. By freeing your motions in whatever degree of freedom is limited, you will gain greater health and vitality, agility, and strength .
How will Prasara Yoga help with sport, activity, fat loss, muscle gain, et cetera?
All sport, recreation and exercise goals involve the use of specific skills, whether that is driving the ball farther in golf, or making your tennis backhand rocket the ball down the line. Even getting better at pushups and situps is a specific skill! When you’re restricted in one or more of the Six Degrees of Freedom, you are limiting your ability to move freely and perform the actions that you want. If you can't move in a certain way without pain or difficulty, you are "putting the brakes on" your performance. It's like putting on the gas at the same time your emergency brake is on, you are preventing your progress even though you are expending a lot of energy. That seems wasteful doesn't it? Prasara Body Flow Yoga gives you the tools to release your brakes and get the full benefit of the energy you put into your exercise. And as a great side-effect, it's a wonderful form of fat burning and muscle building exercise all by itself!
What if I can't get into a position?
Getting into a particular position is not the goal of Prasara. The true purpose is the journey along the way. However, through daily personal practice achieving positions will become possible. Good Prasara instruction will show you different variations of the poses so that you will progress incrementally and be able to do a little more each time you practice. Eventually you will find yourself dropping into that "impossible position."
What makes this different than stretching?
Stretching is primarily done as an exercise to a single body part and is thought to “lengthen” a particular muscle. Yoga Asana are designed as full body postures, said to “open the joints”. In addition, flowing between asana smoothly and gracefully does more for your freedom of movement than any amount of “stretching”.
FAQ (cont) Can I get a good workout from this?
Very much so! Prasara Yoga is more than just moving through the motions. By focusing on the Big Three; Structure, Breathing and Movement you control your workout. You can perform your Prasara practice as a light warmup, or to unwind for a nice cool-down, or you can make it into a vigorous and challenging workout of its own.
Will this fit with my current style of Yoga?
YES! Prasara will make your current practice stronger, easier, freer and more fluid. Prasara Yoga fills in the gaps via movement transitions between poses aiding in total flow within your current yoga practice. Prasara is called the "3rd Evolution of Yoga" because it takes you along the path from single poses (asana) to proper breathing (vinyasa), and finally to dynamic flow (prasara).
How do I start?
This free pdf is a great introduction. There is also a larger, more detailed text available for purchase, as well as current and upcoming DVDs. You can also find instructors of this method at www.rmaxi.com
What do I need?
All you need is a warm body on the floor, grass or mat, a compassionate heart for your own process in your own time, and courageous enthusiasm for a new fitness adventure.
How long is the session?
A Prasara session can be just a few minutes taken out of your busy day to recharge, or it can be upwards of an hour or more. It depends on your focus and goals that you are working towards.
How often should I do it?
That again depends on your focus and goals. You can do it from once to everyday of the week; however, at least two days off a week are suggested.
What about meditation and the chanting that some Yoga people do?
In Prasara Yoga we do not separate meditation from breathing, nor movement through poses. Meditation is in the practice and is not something that we do only at 'one time' but something that we constantly and unconsciously do during our practice.
FAQ (cont) Can I learn this by myself through the DVDs and/or books?
Yes, books and dvds are great resources for beginning your Prasara practice. However, you will find great benefit from seeking out proper instruction, to help further your practice and adjust some of the issues you may be encountering with doing it on your own.
Where can I find classes?
There are many instructors across the U.S. and the world. Go to rmaxi.com for a listing of certified Instructors. If no one is near your location, you may want to contact your local gym and ask them to contact us and bring Prasara Yoga to you. You can also check online at: www.prasara.com www.cstjapan.com www.csthawaii.com
I've never moved like that and don't think I can. How do I progress up to that? Yes, you have! We all moved in the Six Degrees of Freedom, but our recreational, voca-
tional and occupational activities, as well as stress, trauma and fears seize up our mobile freedom. The point isn’t to move “like that” but to incrementally, through baby steps, improve your personal movement by removing the “brakes” from your unlimited fitness potential!
I'm not flexible, can I do this stuff? Absolutely!! Prasara yoga, and all good yoga, isn’t
about flexibility. It’s not even about stretching. It’s about removing the restrictions to your natural mobility, strength, power, stamina, and energy. By opening up all Six Degrees of Freedom, you will indeed become more flexible as a bonus!
Do I need to learn any mysticism, meditation or chanting? Prasara is a form of physical exercise not connected to any religion, the only meditation
that you have to do is athletic focus on concentrated movement, and the only chanting you’ll do is cheering for how wonderful you feel.
Do I need prior experience in Yoga?
No. Each person is different so each person's Prasara will be different. Everything in Prasara is based on structure, breathing and movement; everyone learns this from the beginning in order to delve deeper in their personal practice.
FAQ (cont) Ryan Hurst, CST Head Coach & Jarlo Ilano, M.P.T., CST Coach Copyright 2007 All Rights Reserved. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles and reviews. Email comments and questions to:
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Disclaimer: The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including (but not limited) any injuries or damages arising out of any person's attempt to rely upon any information herein contained. The exercises described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a physician before starting Prasara Yoga or any other exercise programs. LEGAL STATEMENT:When purchasing equipment or other products from RMAX.tv Productions the purchaser understands the risk associated with using this type of equipment, and the purchaser understands the risk associated with following instructions from other products, and agrees not to hold RMAX.tv Production, its agents and/or representatives responsible for injuries or proper maintenance and/or supervision. ATTENTION:Nothing within this information intends to constitute an explanation of the use of any product or the carrying out of any procedure or process introduced by or within any material. This site and its officers and employees accept no responsibility for any liability, injuries or damages arising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this or any other exercise device. Do not use if you have an injury, or are experiencing pain or inflammation in your hands, wrists, forearms, elbows, or shoulders without first consulting your doctor. Use this product at your own risk. Failure to follow instructions and/or using this product in any way other than its intended use could result in injury.IMPORTANT: Please be sure to thoroughly read the instructions for all exercises in this book, paying particular attention to all cautions and warnings shown for Prasara Yoga to ensure safety.
Prasara Yoga "Flow Through M o t i o n "
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