108 Postural Practice Pointers – 5 – Utkaṭāsana and sequence of movement

Postural Pointer 5 – Utkaṭāsana and sequence of movement respecting Prāṇa and Apāna

All these stages of descent are on one long exhalation.
– Lower the backside to the heels whilst keeping the back upright and the arms raised.
– Then stretch the back rounding it towards thighs whilst keeping the arms raised.
– Finally lower the arms to the ground.

All these stages of ascent are on one long inhalation.
– Raise the arms as far as we can keeping hips on the heels.
– Then straighten the back into an upright position.
– Finally lifting the backside off the heels and coming up.

Link to Series: 108 Postural Practice Pointers

108 Postural Practice Pointers – 4 – Dynamic Movement and the Breath

Postural Pointer 4 – Dynamic Movement and the Refinement of the Breath

A longer term refinement of working with the breath in Āsana such as Paścimatānāsana,
is to begin the breath before leaving your departure point,
and finish the breath after reaching your arrival point.
In other words keeping the breath longer than the movement at all times.

Link to Series: 108 Postural Practice Pointers

108 Postural Practice Pointers – 3 – Forward Bending and the Abdomen

Postural Pointer 3 – Forward Bending and the Role of the Abdomen

When moving into Paścimatāna Āsana such as Uttānāsana.
Better to pull back from the abdomen.
Rather than pushing forward from the lower back.

Link to Series: 108 Postural Practice Pointers

108 Postural Practice Pointers – 2 – Jumping and the Bahya Kumbhaka

Postural Practice Pointer 2 – Jumping and the Bahya Kumbhaka

Jumping should be soundless and
always on the Bāhya Kumbhaka
or pause after the exhale.

Link to Series: 108 Postural Practice Pointers

108 Postural Practice Pointers – 1 – Jaṭhara Parivṛtti and Movement

jathara_parivrtti

Postural Practice Pointer 1 – Jaṭhara Parivṛtti and Movement

When coming up focus on on the lower leg lifting up the upper leg,
rather than the upper leg hauling up the lower leg.

Link to Series: 108 Postural Practice Pointers