Supta Padangusthasana

Supta Padangusthasana
Supta (adj.) = Asleep
Pada (n.) = Leg
Angushtha (n.) = Thumb
Asana (n.) = Posture

Together the above should mean "Lying big toe posture"

I find this Asana to be one of most difficult in the Padangusthasana series. It really is the graduating Asana in the series. There's only one which I can think of more challenging than or as challenging as this Asana which is Parsha Padangusthasana.

 

Right Leg

As ususal, I still have a lot to achieve in this Asana (I am just a student :)) - the comfort that I seek while practicing this Asana, I hope would come in about a year or thereabouts.

 

Left Leg

Breathing: Breathe in as the legs are extended
Drishti: Nasagre

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 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