Shirsha-Pada-Bhumi-Sparshasana

Shirsha-Pada-Bhumi-Sparshasana

Shirsha = the top, the crown
pada = the legs
Bhumi = the ground, earth
Sparsha = touch
Asana = posture

If we piece the above words together it will mean - Touching the ground by the head and the feet through this posture.

This is slightly tougher than the Greevasana

Shown below is the nirlamba (unsupported) version

 

However, once we are comfortable with Greevasana, this is doable. I practise this Asana on earth - the bank of a small lake we have at our neighbourhood. I find it easy there, since the soft grass on the ground (in the morning hours the earth is also soft, washed with dew drops) has lots of friction to help me balance my body a lot more.

Warning!!:

Practise this Asana only when your neck muscles are strong enough to support your body weight.

Greevasana - Part 2

Greevasana

Greeva (n.) = Neck
Nirlamba (adj.) = Unsupported

 

This is the nirlamba version of the Greevasana. The pressure on the neck of the whole body without the forearms sharing it. The asana gives a sweet pain, as the back of your head touches your back

Warning:

Don't do it without having done the salamba version (supported) for over an extended time. You may hurt your neck, if you are trying it if your neck muscles are not that strong.

My next goal:

The goal is for the Salamba version. Execute a Shirshasana from the Salamba Greevasana. And then from Shirshasana do a Vrischikasana (scorpion) and a pincha mayurasna

Greevasana - Part 1

Greevasana

Greeva = neck. This is the salamba version (hand supported)



Been doing Greevasana for the last three-four months. All the more so, since I had this hypothyroidism - which made me a fat guy :).

Of course this was additional to what other hypothyroidism fighting Asanas I have been doing for the last two years or thereabouts: Matsyasana, Ujjayee pranayama(Jalandharbandha), Ardha Chakrasana, Kavandhasana. Three other I used to do - Halasana, Sarvangasana, Sasangasana - which I won't do any more, as long as an iota of this back pain that I have stays.

Well, now this hypothyroidism thing is almost gone. And the doc is reducing the doses of synthetic thyroxin hormone every time I pay a visit to him.

The idea here is:
1) Rest your body weight on your neck muscles. This Asana helps in Matsyasana too. I am able to execute the Matsyasana far better than I was used to.

2) Second objective - bend your neck so much backward that your face is flat to the ground so much so that your nose and mouth touch the earth.

Vasishthasana - incorrect posture

The incorrect posture

 

The more correct (better) posture



The 2nd posture is better only as far as the hip is concerned. As it is, I see a lot of minor flaw here too. And who does not know that minor flaws take far greater time to correct? hehe!!

When I published the Vasishthasana day before yesterday, I was talking of the challenges of it. Main challenge that I faced was to counter the pull at the hip to the ground. It's not really a gravitational pull, but a because of a countering force when the hand pulls the raised leg.

If much force is applied by the hand to the raised leg to pull, it is countered and balanced by the hip sagging to the ground.

To prevent the hip sagging to the ground, the arm that holds the raised ought not use force. and to achieve that feat, one needs to make the hip joint so supple as the leg can execute an acute angle with the torso without much difficulty. Hence I published the Uttanpadasana - that's one way to make the leg execute an acute angle with the torso.


Hence, the basic idea is: make the acute angle acuter. My next target in uttanpadasana - touch the raised leg to the ground by my head. It will take me about two-three years. But I am going to be there, one day.

Vasishthasana Practice

Yesterday I published the Vashisthasana. Now I am publishing the approach that I took to be able to do this asana.

Uttapadasana

Vasishthasana is to be approached in multiple ways. We need to use multiple weapons to conquer this asana. I demonstrated the use of different hasta padngushthasanas.

Let's now go back to the Uttapadasana to perfect the acute angle executed by the leg to the torso. I showed the Uttapadasana during the back pain series. At that point of time my uttanpadasana was normal to the ground.

In this uttanpadasana I executed the raised leg is at an obtuse angle with the ground, and at an acute angle with the torso. The idea is to make the acute angle acuter.



The right leg




The left leg

This practice of Uttanpadasana, you will find helps you to negate the effect of falling-hip syndrome in the Vasishthasana.

Vasishthasana

Vasishthasana

Who was sage Vashistha?

Figures pretty much in Ramayana, the epic set in the Treta Yuga of Indian mythology.
He was the guy who denied sage Vishwamitra - when Vishwamitra was a king, and therefore a Kshatriya, warrior caste - the bramhin status. He was also the guy who took an adolescent Rama to kill Asuras/demons who were creating nuisance in the Ashrama (hermitage). And then to led Rama to salvage Ahalya, the wife of hermit Gautama, and thereafter, to Mithila to break the bow of Shiva so he could marry Sita, the daughter of Seeradwaja Janaka.

Vasishtha is one of the seven great sages after whom a constellation (the Great Bear / Ursa Major constellation) had been named in Indian Astronomy. His wife's name was Arundhati. There has beena story on Arundhati too.

As I perhaps mentioned somewhere or may be I did not, all asanas, however difficult they may appear in the first look, are postures for meditation. Vasishthasana is the posture in which Sage Vasishtha used to meditate.

 

I have miles and miles to go in this Asana before I am able to sleep. I have been practising this Asana for the last 7 months or thereabouts. Still there's lot to achieve.

The hip ought be raised. The difference between where I am and where I want to go, can be demonstrated by the picture of this Asana performed by Arjuna

I have identified the problem areas - how to counter the hip gravitating down. Do the Hasta Padagusthasana more with the leg in more more acute angle to the torso.

Approaching Purna Ushtrasana

Have a long way to go to achieve Purna Ushtrasana

The next step is: catch hold of the knees. That will hapen before I could touch my head to my insteps. But here I was three months ago. the photograph is that old.

 

Have been occupied lately. Am not able to take a snap of my Vashishthasana. Hopefully, this coming weekend.

Meanwhile, I have been able to progress quite much in Greevasana, and Shirsha-pada-Bhumi Spasharsana. Will publish them after I do the Vashisthasana

Approaching Utthita Hasta Padangusthasana

Approaching Utthita Hasta Padangusthasana

Some days ago I received a mail asking me how to approach the Utthita (raised) Hasta (arm) Padangustha (big toe) Asana.

Since raising the leg and then trying to catch the same is difficult for beginners.

My suggestion is as in the photograph below:

 

Start with holding the big toe as in the picture. Tuck your stomach in, and then inhale and extend your leg the big toe of which is held.

Self Critique: Well, as I see this photograph, I am not happy. I should be standing straight, and not leaning to one side - as I see, I am leaning to the left side. My head should be properly aligned with the torso - which is not so.

I guess, I need a lot of adjustments everywhere. And Sadhana. I wish everyone the same too.

Ananta Sayanasana

Approaching Vashishthasana - Part 3

Ananta Sayanasana

This is somewhat easier than the Hasta padangushthasana.
However, the real trick, I found is in the balance here.

Ananta Sayanasana - Left Leg

 

Ananta Sayanasana - Right Leg

 

Oh, why this is called the Ananta Sayanasana. In all relief or high reliefs in South Indian temples, or even statues I found Vishnu reposed in somewhat similar position. on his sides, and head supported by the palm as it is in this Asana. And Vishnu reposing in that posture is the Ananta (eternal) Sayana (lying) posture.

Another point I wanted to expound on: why I do not give the English names for these Asanas. My mentor in this blog business Shameem Akhtar too once asked me this.

Two reasons really:


i) The first reason is simple - I don't know the English names.
ii) the second reason is - I am convinced, in order to succeed in anything, one needs a little focus, attention, sadhana. The Path of Yoga also calls for that Sadhana. My blog is for those few, who even if beginners, are prepared to pay that much attention to yoga. I have reasons to believe they would not need an English translation to the Asanas. Just as I too did not need any English translation to the Japanese names of the moves in Katas when I was active in Karate. Hidari godan uchi uke - I knew what it was, or Migi Mawashi Geri executed from the Zenkutsu Dachi. I just remembered them.

The disciple, or the student of yoga ought to have that much devotion to the yoga way, that Nanya Panthah Vidyateayanaya (there is no other way). This is the only way - the way of devotion - through which Yoga can be mastered.

Practising Neck Twists

Yesterday I talked about the importance of practising neck twists. They help perform Parshva Konasana, Markatasana, Vashishtasana, all konasanas, ardha chandrasana and a host of other asanas. This is since these named Asanas need the chin to be in line with the shoulder or beyond.

Warning: I thought I must issue a warning here. People with acute back pain, do NOT do the Vashishthasana or the Utthita Hasta Padangusthasana. You may however do the Supta Padangusthasana, or Uttanpadasana freely. These last two Asanas will help you get rid of the back pains. And once you have beaten the back pain, you can then do the above prohibited Asanas.


Salabhasana and Neck Twist Practice

The idea is to get the chin in the line of your shoulder. Hard work, but in the process one will strengthen the neck muscles, and as a corollary, drive away any possibility of a cervical spondylitis.

Procedure:

1. Lie on your stomach, arms to the waist, under the stomach, and palms down
2. twist the head to one side, so you are lying on one cheek

 

3. Now, inhaling, lift a leg.

I found that while lifting one leg the neck twist is achieved the most. And if you are raising the right leg, lie on your left cheek - you will find a tremendous pressure on your neck muscles in this way. Go on practising everyday. :).

Hasta Padangusthasana

Approaching Vashishthasana - part 2

Hasta Padangusthasana

Well, the challenge in this asana is to keep your balance on your side. I tend feel a tendency that I need to either be on the back or on my stomach. It's indeed an effort to remain on your sides while performing this Asana

 

Parshva Konasna

Three challenges here:
1) Keeping your balance - for me, its less of challenge
2) keeping your arms in a straight line - You see I am still not there
3) keeping your chin in line with your shoulder. I am still not there. It needs a lots of practice for me - I do such practice through the Salabhasana and the Markatasana. How I practice it through Salabhasana I would publish may be tomorrow.

 

Utthita Hasta Padangushthasana

Approaching Vashishthasana

Utthita = raised
Hasta = hands
Padangustha = big toe

This Asana is often called, Utthita Padangushthasana.

Being an Engineer, and a project management professional I approach Yoga Asanas like they do in scientific studies. That is to say, it involves the following steps:
1) study and whole subject,
2) analyse it,
3) and break it down to workable small tasks

According to my analysis Vashitasana is possible only when if you achieved the components which it integrates. The components are:
a) Uttan Padasana
b) Utthita Hasta Padangushthaasana/ or simply Utthita Padangushthasana
c) Ananta Sayanasana
d) Supta Padangushthasana
e) Hasta Padangusthasna
f) Parsva konanasana or Santolanansana

I found that the Utthita Padangusthasana is the most difficult component to deal with

Utthita Padangusthasana

 

where I am lacking: Actually I am lacking in the first component itself - Uttanpadasana. I am still not able to achieve 45 degree acute angle of the leg to the torso. Now it is about 75 degrees or thereabouts.

During Utthita Hasta Padangushtasana, the leg should be ramrod straight (which it isn't here), the body should be full normal to the ground (geometry = normal is 90 degrees to the ground) which again it isn't, and the raised leg should be at 45 degree angle to the body (which again it isn't here).

Let me focus there for the next couple of months.By which time I seek to accomplish this goal.

PS: To see how the Utthita Hasta Padangusthasana is done well, just view Arjuna do it

Supta Vajrasana - warming up

Supta Vajrasana

Supta(adj.) = Sleeping
Vajra (n.) = Thunder / thunderbolt
Asana (n.) = posture

I start my yoga routine with the Supta Vajrasana pose. Perhaps unconventional, but I start from here anyway. It stretches my back, my waist, and it gives my at once a feeling relaxation and stretching at the same time.








Self critique: Supta Vajrasana took me quite a while to do somewhat decently. Even now, after nearly two years that I am practising it, I still get the feeling that some part around the lower spine and pelvic girdle is still not fully relaxed. That will be the time when I will have considered of having got hold of this asana.

Secondly, as can be clearly seen in the second photo, that I am not still there - since both the legs should be together. And they should not be separate as shown in the above photograph. I still am not able to achieve that - both thighs together that is. May be one year down the line I would be able to do so. That's the goal.

Meanwhile, let me go on practising my Supta Bhadrasana . Supta Bhadrasana comes to the women rather naturally - which calls for pelvic flexibility. Women give birth, and pelvic flexibility is something that nature gifts to them. Supta Bhadrasana will hopefully, help me achieve that both-thigh-together in Supta Vajrasana


I included this Asana in practice label - since in Bhekasana practice, this is the starting point.

Of course for Supta Vajrasana, Vajrasana is the starting point.

Approaching Chakrasana

Approaching Chakrasana / Kavandhasana

I posted sometime ago the ardha-chakrasana and the kavandhasana. However, they might be too difficult to execute for beginners. I am therefore, posting one that gives a swell approach to those above two Asanas.

 

Procedure :

1) Lift the back and the butts a little to slide in the locked palms under the back
2) Exert pressure with your shoulder blades, triceps and the locked palms to the ground to create enough force to lift the body - mainly the waist region.
3) Inhale while lifting the body

Julia's Blog: Post Card

Julia's Blog: Post Card

Julia visited my blog recently - I visited hers quite sometime ago. I posed a question to her blog on Vande Matram. I had read a long long time ago - in so very distant past - I can't recall - that Vande Matram was composed by Jadunath Bhattacharya - the legendary musician who taught Rabindranath Tagore music during his childhood days.

Raag Desh. Should be more likely that Jadu Bhatta composed the song rather than Rabindranath - who was a good singer, but hardly an accomplished composer. Not many would know that most Rabindrasangeets were NOT composed by Rabindranath, but by Dinendranath Tagore - or Dinu Thakhur - as he was called.

************************************

After talking to some friends of mine who are not that initiated in music - I came to realise that it might be a little tough for people to distinguish the difference between composing and writing.

Well, music has two parts - the poem and the tune.

The poet who writes the song is the writer - Bankim chandra chattopadhyay was the writer of Vande Matram. Vande Matram is a poem in the novel Anandamath that Bankim wrote.

However, setting the tune or the music is the act of COMPOSITION. Since Bankim was no musician, he naturally, would not be able to compose the Vande Matram song. It's a skill issue :).

The song was said to be composed by Jadu Bhatta. Who was a legendary musician in the 19th Century. Just imagine he lived in an age of no radio and no TV, and very limited newspaper. Yet he was known from Kashmir to Kanyakumari, from Gujarat to Tripura.

He taught Rabindranath music. He was a court musician in Tripura kingdom. and I read in the childhood that he perhaps married a princess in the Kingdom of Kashmir.

A pity he did not live long; and hence he could not nurture someone similar in talent.

Bhekasana - Practice

Bheka = Medhaka = Manduka = frog

Let me fill you in on to a secret. While you are practising one Asana and are finding it tough for quite some time... you know...not much progress for a long time mode, try a different but complementary Asana. You will be amazed to realise that now you are finding the Asana that seemed tough earlier, quite easy.




I found this above Asana very helpful in doing the Baddha-Padmasana practice.

Well, do this from the Dhanurasana. I am still perfecting this pose. My idea of perfection here is: to touch my feet to the ground.

For an understanding of how a perfect pose might look like refer to Arjuna's page - the medico cum Yoga practitioner from Germany. To me he IS close to perfect.

Of course, by saying this I did a blasphemy *** grin*** - for Yoga is a journey, not a destination. Which implies that nothing that exists is perfect. We are all pilgrims in this fabulous journey, we are all students - Some are more advanced, some are less.

Yoga for Back Pain (Concluding Part) - Ardha Chakrasana

Ardha Chakrasana (the Arch)

Ardha = half
Chakra = wheel, or the disc used as weapon by Krishna, the character in Mahabharata the epic of India




Self-critique: I am no good at all in this asana. Culprit is my poorly joined left arm after a near fatal accident quite a long time ago. As also some kind of nodular problem in the tendon sheath of the right wrist - which makes it very difficult and painful to support my body weight on the right wrist. Hence the arms are never straight as they should be. Hopefully Yoga will help me get over these problems in time to come.

Comments: This concludes the back pain series in Asana. Exclusions are the pranayama part. I did not intend to cover them in this series though they are as effective, if not more, in relieving back pain.

Yoga for Back Pain (Part20) - Kavandhasana

Kavandhasana

This asana is easier version of the Ardha Chakrasana. People who find difficult to do the Arch (Ardha chakrasana) could do this.

Kavandha (n.)= headless torso.


Some call this Kandharasana = shoulder Asana. Apart from back pain, this Asana is good for Hypothyroidism too. Since it exerts pressure on the thyroid glands.

The shoulder Stand, Sarvangasana too does the same and of course does something more - which is: help the flow of blood to the neck and face region. But then people with back pain must not do a shoulder stand. I did, that for a long time :). And suffered because of this folly. :).

Yoga for Back Pain (Part19) - Dhanurasana

Dhanurasana

Dhanu = bow,

Dhanu has other Sanskrita synonyms too, Kodanda for example

I am not giving the Saral Dhanurasana before this Dhanurasana here.

For Saral Dhanurasana visit this page. Here one just holds the legs; and the knees are not raised from the ground. Perfect for those who are just beginning in the Yoga voyage. And for people for whom years of unuse of the spine has made it so stiff that raising the legs would be a trouble. I have even seen people who find even holding the legs quite difficult. In which case Bhujangasana is the best way to start to gradually proceed to Dhanurasana.



Drishti: Bhru-Madhye( middle of the eye brows)

Focus: Waist

Breathing: in while raising the body from the ground, normal, deep and slow while holding the pose, and out while lowering the body to the original position.

Yoga for Back Pain (Part18) Salavasana (both legs)

Salavasana (both legs)

Warning!!!:
1) the usual warning for back bending asana - hernia etc. patients not to practise it
2) For people who have a really bad back, do not lift both your legs together with a jerk. But perform one legged salavasana (as in back pain issue number 17, and then smoothly lift the other leg, so that there are no jerks to the waist).



Breathing and other things are as in back pain - 17.

Yoga for Back Pain (Part17) Salavasana (One Legged Version)

Salavasana (One Legged Version)




Warning: This asana is a back bending Asana. Hence must not be performed by people who must not perform any other back bending asana

Breathing: As usual inhale while raising legs, exhale while putting legs down. Normal deep breathing as you hold the Asana

Drishti: Bhru-Madhye (in the middle of the eye brows)

Focus: Waist

Yoga for Back Pain (Part16) Bhujangasana (variation 1)

Tiryak Bhujangasana (variation 1)



Drishti: Nasagre (Nosetip)

Yoga for Back Pain (Part15) Bhujangasana

Bhujangasana

Bhuja (n.) = Arms
Anga (n.) = Body
Asana (n.) = Posture

Bhuja anga means someone whose body is the arms - which is snake. This is because snakes use their body as their arm - for example, arms are used to hold, grasp - their body is used exactly for that purpose.





This Asana is quite simple, much like the saral (easy version) which is given in the earlier post. Only that there are some people who may not do any of such Asanas which call for backward bending - Particurly people of Hernia, heart disease etc.

Drishti: (Bhru madhye) the middle of the eyebrows

Focus: the waist or the back

Yoga for Back Pain (Part14) Saral Bhujangasana

Saral Bhujangasana




With this Asana starts the backbending asanas that provide good results against back pain.

Back pain causes may be various. Bad sitting posture, a job that requires standing always - such as that of a traffic police, soft mattress. And there could be medical cause too - such as excess uric acid in the blood which may cause rheumatism in the pelvis or the back.

This Asana focuses on the back muscles, and the spinal cord and strengthens them. It also strengthens the two columns of stomach muscles (the rectus abdominis and the obliques) and the internal stomach organs consequently. hence, there is a greater chance of getting rid of the back pain by getting rid of excess uric acid production in the stomach.

Focus: manipura chakra
Drishti: ajna chakra (between the eye-brows).

Yoga for Back Pain (Part13) Tolangulasana (variation2)

Tolangulasana (variation2)




This is the Padma variation with the arms on the knees will shift the responsibility of balancing the body weight to a minor extent to the legs instead of on the arms.

Everything else is as in the Tolangulasana(version 1) - the breathing, the focus etc.

Yoga for Back Pain (Part12) Tolangulasana (variation1)

Tolangulasana (variation1)



Comments: Well, this is a slightly varied version of the regular Tolangulasana (which means the balance scale) - the back is raised from the ground in the regular version, and the butt acts as a fulcrum on which the entire body hangs in balance.

Whereas in this variation, only the head and neck are raised from the ground, while the rest of the back (shoulder to pelvis) lies firmly on the ground)

This variation of Tolangulasana works well in back pain.

Breathing: while raising the body breathe in. Holding the position breathe normal, deep and slow. lowering the body and the legs - breathe out.

Focus: Neck and waist (the Bishuddhi and the Swadhishthana chakra)

Drishti: Nasagre (nosetip).

Yoga for Back Pain (Part11) Nasa-sparsasana

Nasa-sparsasana

Nasa = nose
sparsha = touch
Asana = posture

As is quite understandable from the name, the idea is to touch the nose with one's toes.

This is an excellent Asana for treating the back pain.



Breathing: 1) breathe in while pulling the leg to the nose 2) breathe normally slow and deep as you hold the posture 3) Breathe out as you release the leg to its earlier position.


Below is a side view of the same Asana

Yoga for Back Pain (Part 10) Utthitapadasana (both legs)

Utthitapadasana (both legs)

Utthita(adj.) = which has been raised. utthan(v.) = raise or rise
(Antonym)Patita(adj.) = fallen, downtrodden

Pada(n.) = leg or foot
Asana = posture



Warning!!:
i) For people with severe back pain, do it with help of an expert. Lifting both legs together could be jerky, which one must avoid.
ii) the smoothness of the lift will depend on the strength of your stomach muscles (rectus abdominis and oblique).
iii) Sudden Impact in the stomach muscles exerts an opposite and equal reaction in the back - around the spinal column. Hence exerting too much force in the stomach muscle to keep the legs raised for a longer time than which is comfortable harms rather than cures the back pain.




Breathing:
i) Breathe in while raising the legs, out while putting them down.
ii)Regular deep and slow breathing. Hold the position for 5 breaths for beginners, or till the time you are comfortable of holding the position. When you start feeling effort in keeping the position or breathing hard, lower your legs.

Comments: I have this photo with my stomach uncovered to show how the stomach muscles contract while holding this pose and breathing regularly.

Yoga for Back Pain (Part 9) Utthitapadasana

Utthitapadasana (one legged version)





The secondary focus of Utthanpadasana and that of Utthitapadasana are different. For the former it is the hamstring, pelvis. For the latter it is the stomach (the rectus abdominis and the obliques muscles of the stomach) and the alignment of chest and shoulder.

The primary focus of course remains the back and pelvis alignment with earth.

Breathing: As always breath in, while raising leg. Breath normally, deep and slow, while you are holding the pose for 20 breaths, and breath out as you bring the leg down.

Yoga for Back Pain (Part 8) Utthanpadasana

Utthanpadasana

Utthan(n.) = raise or rise
(antonym)Patan (n.) = fall
Pada = foot, leg
Asana = posture

Here is a different looking Utthanapadasana that I see in the Ashtanga discipline being practiced.



Breathing: deep and slow. In all asanas the inhale and exhale techniques are the same. When lying - raising legs will warranat inhale, putting them down will call for exhale.

Comments: I thought I would show for every asana - how the beginners ought to approach them. Though for Marakatasana published earlier, I passingly mentioned how a beginner could approach it, I thought Utthanpadasana could be the first one where I could use the yoga strap to practise the same.

focus: On your back. Align it well with the ground, so the back feels good.

Yoga for Back Pain (Part 7) - Pavanmuktasana (both legs)

Pavanmuktasana

Warning: Don't do this asana (without expert guidance) if you have severe back pain, or slip disk, or pelvic pains




Focus: How your back aligns with earth. align it the way you find most comfortable and soothing.

Breathing: deep and slow

Yoga for Back Pain (Part 6) - Pavanmuktasana

Pavanmuktasana - one legged variation

Pavan(n.) = wind/air, or the Indian god of air/wind
Mukta (adj.) = free
Asana(n.) = posture



Breathing: deep and slow

Focus and align your pelvic and back structure to earth.



Self critique:

I am yet a achieve a lot here. With the thigh lying flat on the chest, the knee should be almost touching the chest region.

Yoga for Back Pain (Part 5) - Markatasana (variation 3)

Markatasana (variation 3)

Warning: Do not do this Asana if you have severe back pain, or lower back pain, or pelvic pain




Breathing: normal, deep and slow.
Drishti: Hastagre

Self-critique: markatasana may look simple. I find it where one can hope to achieve a lot. My left leg isn't still ramrod straight. My head - the left cheek isn't still touching the ground fully. I need to achieve a lot more in my neck muscle region.

Final word:

1) All markatasana variations are to be done using both legs variations. For example, in this picture I have shown how to hold the left leg with the right hand. Next position would be its mirror image.

2) If you are not able to hold your left big toe (as in the picture) with your right hand, try to hold any part of your left leg.

3) I haven't given the procedure to execute this asana. If you need it, please do let me know.

Yoga for Back Pain (Part 4) - Markatasana (variation 2)

Markatasana - Legs separate





Procedure: well this came as an afterthought. I don't see the usefulness of writing procedure. But in this case it might be just necessary

1) Lie on your back with the feet on the ground
2) legs separated by your shoulder width
3) spread the arms to both sides - I do a jnanamudra while doing it. Sometimes a flat palm is just fine
4) move the knees from upright position to the ground (to one side of your body), without moving the feet
5) move the head in the opposite direction



Breathing: normal, deep and slow
Vision (Dristi): hastagre (palm)


Comments:
1) I am not perfect in this as yet - The head. I am still not able to touch the ground with my right cheek. My right cheek ought to be fully flat on the ground.

2) This photo shows the vision on the right palm. Practice with the left-palm vision too. In which case the photo will be a mirror image of this one