For a more complete interpretation of this asana, please request your free copy of the Ananda Marga Asana Guide collected by AMAYE from mjyoga1@gmail.com.
Primary Objective of the Ásana
A great wake up or warm up exercise as it activates the lower 5 chakras by stretching the arms, the back, the legs and the side. One of three vinyasas in the AM Yoga tradition.
Repetitions (standard): 4 rounds
Length of hold (ideal): 8 seconds Breath:exhale & inhale kumbhaka
| Steps of practice | Further details & rationale |
| STANDING PORTION | |
| 1. – Stand in Tadásana with the feet hip-width apart. You should feel well-grounded through the four corners of the feet. | – Depending upon the body type the feet may be more than hip-width apart for stability. – You can lift up the toes to engage the arches of the feet and to better ground the four corners of the feet. – The feet may or may not be parallel according to the anatomy of your hip. |
| 2. – Place both hands behind the back, interlocking the fingers and pressing the palms together. Roll the shoulders back and down, pulling the arms straight. – Gently squeeze the shoulder blades together. | – For some, the palms may be kept apart to create more openness and facilitate ease in the shoulders and arms. -This elicits a comfortable opening of the chest. |
| 3. – Inhale lengthening the spine. – Exhale. Keeping the hips stable, bend the upper body to the left and move the interlocked hands to the right at the same time. -As the torso moves to the left, the arms gently touch and stay close to the back. – Hold the exhale kumbhaka breath for 8 seconds. – Inhale and resume the original position. | – As in Padahastásana, make sure your head follows the torso to the side to create a smooth line extension through the entire spine. – – Keeping arms close to the back, stabilizes the upper torso. -The lower arms and wrists stretch out from the waist on the right side. |
| 4. – Exhale. Repeat the same process bending to the right side and come back up to the starting position on the inhale. | |
| 5. – Inhale. As you exhale, move the hips back, bending forwards from the hips, forward bending down towards the feet. -Bring the head as low as possible. -Gradually raise the interlocked hands behind you upwards. – Hold the kumbhaka exhale breath for 8 seconds. | – Forward bending is initiated by an anterior pelvic tilt to better maintain the natural curves of the spine. Moving the hips back facilitates the anterior pelvic tilt. -Keep the spine long. – For some people, bending their knees can also facilitate the anterior pelvic tilt by releasing the hamstrings. |
| 6. – Inhale, bend the knees, and hinging from the hips come back up to Tadásana with a straight back. – Exhale while standing and engage the abdominal muscles (Uddayana Bandha). | – In one’s personal practice one may move from the forward fold directly into the backbend in the same inhalation. This is how the posture is originally taught. -But in group teaching, it is advised to exhale in between these steps in order to prevent dizziness, loss of balance and to properly prepare the body for the backbend. |
| 7. – Inhale (keeping the hips stable), lengthen the front body and bend backwards, keeping the neck in alignment with the rest of the spine. – Hold the interlocked hands straight down, slightly touching the body. – Hold the inhale kumbhaka breath for 8 seconds. – Exhale as you slowly resume Tadásana. | – Engaging the core muscles (Uddayana Bandha) helps to stabilize the lower spine in the back bend. – Avoid pushing the hips forward while bending back to prevent undue pressure in the lower back. – Moving the arms slightly out from the body before bending back helps to open the chest and thoracic cavity for the backbend. -Slightly lift the shoulders to protect the neck strain on the first round may be helpful before slowly bringing the shoulder blades closer. – Imagining that you are breathing “into the kidneys” helps to lengthen and stabilize the lower back. – Keeping the eyes open in the backbend will help better assess balance if feeling dizzy. -Remember that even a slight backbend is acceptable. This is not Chakrásana. |
| KNEELING PORTION 1. -Transition: Inhale your arms upwards and then exhale them downwards towards the feet. – Assume a kneeling position on the ground, and sit back on the heels with the toes folded forwards, facing the knees. -Swim and direct the arms towards the back, interlacing the fingers once again. – On an exhale, bend to the left as done in the standing position, keeping the sitting bones grounded on the heels. -The hands and arms are going towards the right. – Apply the exhale kumbhaka for 8 seconds. – Inhale and resume an upright kneeling position. | -As in the Standing Part, the arms swing to the opposite side as the torso. |
| 2. – Exhale, repeat bending to the right. – Apply the exhale kumbhaka for 8 seconds. – Inhale and resume the upright kneeling position. | -The hands remain interlocked throughout. |
| 3. -Exhale and bend forward while trying not to lift the sitting bones off the heels. -Rest the forehead and nose on the floor, raising the interlocked hands upwards. – Hold the exhale breath kumbhaka for 8 seconds. – Inhale and slowly come back up to the original kneeling position.. | – To be safe in the forward bend, some may need to place their hands on the floor next to their ears first. -The hands can be kept on the floor for support during the pose if the sitting bones lift too much off the heels. – Avoid compressing the neck when the forehead is on the ground by lifting the shoulders away from the ears. – If the arms are brought too far forwards there is a possibility of compression in the cervical spine. |