you to the floor. With the shoulders pulling down and the shoulder blades feeling as if they are sliding down your back, explore how far the upper body can lift off the floor without using any pressure in your hands. This may not be very far.
5.Let the chest move back onto the floor and lower the head down, then the chin, nose, and then the forehead. Rest and practise abdominal breathing. Repeat to familiarise yourself with the effort needed and the technique.
To further the practice:
6.By using the breath to help the lift, begin to press into the hands to assist. Come up higher, but maintain the down shoulder position and upper back extension.
7.If lying on the floor is impossible, a more gentle back bend can be worked from the chair.
Teaching focus
•Pay attention to arm and shoulder strength, and where people may be struggling, encourage working within personal limits.
•Awareness in the upper back and hands/shoulder/elbow placement.
•Encourage by stating the benefits, such as ‘feel strong and graceful’.
•Counteracts round shoulders and a humped spine.
•Activate the buttocks and legs.
•Encourage the lengthening and extending of the spine.
Parkinson’s/MS note: Some may find that this is tough, as it requires strength and upper back mobility, so praise even the smallest changes. My experience is that this is often a posture where I see a lot of improvement over the weeks, and that improvement is built on in the standing postures. For those with MS, there may be overall weakness in the muscles that aid the push up. Allow the student to do whatever is possible, and give encouragement.
Chair back bend
Instruction
1.Sit tall towards the front of the chair, with feet and knees parallel.
2.Hold the back of the chair seat and anchor your tailbone down, as if you are growing it towards the floor.
3.Begin your back bend from the very base of the spine. Lift the spine up and the breastbone forward and arch the back.
4.Support the head and neck by tucking the chin in a little and lengthening the back of the neck. Keep the chest open and hold for four breaths.
5.Come out of the posture and release the head and neck forward.
Teaching focus
•Keep the breastbone lifted.
•Make allowances for kyphosis.
•Encourage the bend through the whole of the spine.
•Enjoy the release following the posture.
•Anahata chakra – heart-centred energy focus.
Standing back bend
This is contraindicated for some back problems, such as a strongly kyphosed spine and scoliosis. Work with it sensitively and steadily.
Instruction
1.Bend your knees, support your hips in the lower back, and keep the pelvis forward.
2.Lift the spine and keep the breastbone forward; keep the neck supported. Go only as far as feels safe and comfortable.
For the chair-supported version, experiment with a standing back bend similar to a Cobra stretch:
1.Stand behind the chair about 2 feet away, and hold the back.
2.Engage the core, lift and lengthen the spine and arch the back from the hips.
3.Lift the breastbone, and keep the chin slightly in, with the head supported.
Locust Pose (Shalabhasana) (leg lifts)
Instruction
1.Place a blanket or pillow under the front of the body, if needed. Check that the tops of the feet are on the floor and long, and support with a rolled towel if needed.
2.Lie face down. Place your forehead down on the mat, arms down by your sides. Alternatively, place your elbows out and forward, to rest your head on your hands.
3.Exhale and draw the abdominal muscles in, toning the buttocks and back of the legs.
4.Without tipping over to the side, lift one leg, keeping it as strong and straight as possible. Lower it in a controlled way.
5.Repeat four times.
6.Do the same on the other leg.
Teaching focus
•Keep the whole body stable.
•The height of the leg lift doesn’t matter as much as the feeling of strength extension.
•Check that there is no tipping over or outward turn of the leg. Make individual adjustment where needed.
•Swadisthana chakra, and lower back awareness.
•Feel into the front of the hip joint and imagine the leg lengthening away from that place.
If you are working individually, you can offer some hands-on correction for alignment and to discourage tilting to one side – for example, a hand placed on the lifted hip or gently holding the leg in place, while asking the student to connect to the muscles needed to do the job.
Progress to the full posture with both legs lifted, supported by a fist under the hip joint to provide leverage. Although this requires strength, the preparatory work will be of benefit even if no lift is achieved.
This is contraindicated for inguinal hernia and severe kyphosis.
Standing Locust Pose
If working on the floor is impossible, a wall- or chair-supported version can be offered.
Instruction
Using the wall:
1.Stand close to the wall and place your hands on the wall at shoulder height.
2.Keeping the pelvis facing the wall, lift one leg away at the back.
3.Hold it for a moment and bring it back in. Repeat four times.
4.Repeat with the other leg.
With chair support:
1.With the chair back facing you, hold the chair.
2.Keep the hips facing the back of the chair and lift one leg back and away.
Teaching focus
•Check that the body does not tip forward to give the feel of a leg lift.
•It doesn’t matter how high or far the leg is lifted.
•Keep the core muscles engaged.
•Strength and stability.
•Swadhistana chakra.
Flexion: forward bending
Stretching and lengthening the muscles of the back of the body will provide a counter-pose to the back-bending asanas, but also help to work any rigid areas.
Contraindication: Forward folding is contraindicated for people with osteoporosis, high blood pressure, glaucoma or a detached retina.
Standing Forward Fold (Uttanasana)
The bending action for this posture will come from the hip joint, so that the spine can stay long throughout.
Instruction
1.First step. Stand in parallel, and feel where the hip joint is.
2.Offer a preliminary bend with the hand on the hip joint, and with knees bent.
3.Exhaling, bend from the hip joint in a hinging action. Fold over as far as is comfortable, and then