In this article we present a simple, short series of poses as well as some guidelines on how to slightly intensify it after a week of practice.

Transcription

1 DVIPÂDA PÎTHAM This easy pose is frequently used in yoga practice. It can be approached by someone with important physical limitations; but it may also allow someone to have certain deep experiences in prânâyâma and bandha. SEQUENCE BY BERNARD BOUANCHAUD In this article we present a simple, short series of poses as well as some guidelines on how to slightly intensify it after a week of practice. BY CLAUDE MARECHAL Âsana This article was translated and adapted from the Belgian magazine, with the authorization of its editor, Claude Maréchal. Gary Kraftsow of the American Viniyoga Institute ( holds the trademark for Viniyoga in the United States. Alice Lopes and Yoga Theory Applied have been granted permission to use the term Viniyoga.

2 DVIPÂDA PÎTHAM - the two leg table pose This easy pose is frequently used in yoga practice. It can be approached by someone with important physical limitations; but it may also allow someone to have certain deep experiences in prânâyâma and bandha. BY BERNARD BOUANCHAUD A. The concept of the pose 1. Name dvipâda pîtham: table with two legs dvi: two pâda: foot, leg pîtham: console, table The name of this pose is that of a table with only two legs. In India, this name applies to low tables that may be used as seats, as well as tables. For us the closest thing to it would be a coffee table that we find in a living room, usually with four legs. 3. The scheme 1. Supported by on the nape, shoulders, arms and feet. 2. Vertical legs. 3. Back bending of the spine. 4. Body in a line: shoulder - hip - knee. The hips can be placed higher than the line: shoulder - knee. 5. Chin close to sternum (jâlandhara bandha). 2. Definitions and characteristics Dvipâda pîtham is a position which is supported by the head, nape, shoulders, arms and feet. Although this posture is not part of the inverted poses, it corresponds to their characteristics. The belly is higher than the head. And the position of the head in relation to the trunk reminds us of the position of the head in sarvângâsana. 1

3 B. Vinyâsa 1. Vinyâsa of the taking of the pose C. Pratikriyâsana 1. The two legged table is a simple pose whose undesirable effects can be tiredness in the legs, waist or back. If it is a light tiredness, shavâsana (corpse pose) will be enough. 1. Lying on the back, heels together, arms by the sides, palms on the floor; 2. Exhaling, bend the knees and put the feet on the floor, heels close to the buttocks. Legs and feet are parallel, together or slightly apart; 3. Inhaling, raise the hips, using the nape, shoulders and feet as support; Come back in reverse order. 2. Vinyâsa of the preparation of the pose a. The preparation of the pose in the sequence. In most cases no specific preparation is needed. This pose is very often used to prepare other poses that we ll see later. Nevertheless, in the case of a fragile nape it is useful to do some gentle movements; they should be synchronized and harmonious, mobilizing at the same time nape and shoulders, in a standing or sitting position. Example: preparing the nape 2. If we wish to eliminate more significant fatigue at the lumbar level, apânâsana (knees to chest pose) or one of its several variations will allow this area to relax. 3. We may simultaneously relax the nape, shoulders, lumbar area and legs by combining the knees to chest pose with the upwards stretched legs pose - ûrdhva prasrita pâdâsana, especially if the latter is done with movements of the arms. 4. Cakravâkâsana is very useful to release all the back. This pose gently mobilizes the spine in a position on all fours. If the knees are fragile it is desirable to warm up the lower limbs in some standing poses, or to flex and extend of the knees, while lying on the back. Example: preparing the knees 5. If we wish to erase the effect of an excessive stretch in the nape, a gentle cobra pose - bhujângâsana - with a very light movement of the head may be good. b. The «long term» preparation. Except in special cases, this pose doesn t need a long term preparation. 2

4 D. Breathing The two legged table is a pose that allows many possibilities of breath exploration. Its characteristic is the easiness of the movement of the diaphragm during inhale and exhale. So it is systematically used in breath reeducation. Here are some examples you can try: Relation between movement and breath: Classical (respects physiology): E. Variations and Modifications 1. Different starting positions for the feet Medium position and possibility for the feet Inversion of the breath to go up: to go back to go forward to get closer to spread Using suspension of the breath to go down. This allows the discovery of uddîyâna-bandha (abdominal retraction), especially if the arms stay back: Other modifications: Use suspension of the breath after inhale and after exhale to go from one position to the other: knees together feet apart knees apart feet together Asymmetric position Due to the position of the body and the movement it is interesting to use intermediate stops known as krama during the inhale, exhale or both, while going up or down. Example of krama during the inhale: 2. Variations for the legs eka pâda ardha baddha kona or during the exhale, or both (krama on the inhale and the exhale). 3 baddha kona

5 ardha padma a. As preparation: 1. To open the hip joint, thorax and back bending of the spine: ardha baddha padma tiryangamukha-ekapâda 3. Variations for the arms It can replace these poses if needed. 2. For inverted poses, such as: 4. Variations for the head and asymmetrical positions etc Turn the head before going up or after going down or during the pose (we can also combine the turning of the head with arm movements) turn F - Indications, examples of application and bhâvana The two legged table has the effects of the inverted poses. The belly is higher than the head and the internal pressures change due to gravity. These effects act mainly: on the belly: blood circulation, position and functioning of the organs contained in the trunk, muscles and joints. on the breath: muscles related to breathing. Examples of use: 4 which it can replace, if necessary. 3. The two legged table favors opening the upper part of the thorax and stretching the nape. So it is a good way of preparing sitting exercises of breath control (prânâyâma). 4. This pose favors learning muscular controls called bandha; they are used in breathing exercises (prânâyâma). In fact, it contains the first bandha called jâlandhara-bandha or stretching of the nape, bringing the chin to the sternum. The second bandha is uddîyâna bandha or retraction of the abdomen; the inverted position of the body and less muscular effort in the abdomen makes it easier. The third bandha is mûlabandha or retraction of the pelvic floor and lower part of the abdominal wall; for the same reasons it is easier in this pose. b. As counterpose Example: c. As main pose (see next practical example)

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7 SEQUENCES In this article we present a simple, short series of poses as well as some guidelines on how to slightly intensify it after a week of practice. BY CLAUDE MARECHAL WARNING: Yoga is about knowing and respecting yourself! If you feel any pain or any discomfort while practicing, stop smoothly; observe and respect your limits. In case of any doubt, contact your yoga teacher, BEFORE practicing. Sequence (see table on page 8) 1. Stand with your feet together or slightly apart and parallel. Observe the balance of your body and your breathing. Gradually deepen your breath in order to make it quite long and subtle. Count four of these breaths (Fig. 1). 2. Keep breathing this way and while you inhale slowly lift your arms up, passing in front of you (Fig.2 Fig.3). Suspend your breath for a moment after inhaling. In this position the palms are turned forward. Now turn the palms to each other and slightly lower your head bringing the chin to the chest. While exhaling, get on your tiptoes (Fig. 3 Fig. 4). Stay for a moment in this position suspending your breath after exhaling (Fig. 4). Then keeping the palms together and the chin close to the chest slowly lower the heels to the floor while inhaling (Fig. 4 Fig. 3). Suspend your breath again for a moment (Fig. 3). While exhaling, bring your arms down by your sides (Fig.3 Fig.2). Do this movement four times (along eight breaths). 3. Keep in the standing position with feet together and the arms along the body. While inhaling, slowly lift the arms up; put the palms together (Fig. 5). This position of the hands is called namaste. This is the starting position for exercise 3. Suspend your breath for a moment while you slightly bend your knees. While exhaling, bend forward to touch the floor with the tips of your fingers. Hold this pose for 6 some moments suspending the breath (Fig. 6). While inhaling, raise the trunk; keep the knees slightly bent (Fig. 6 Fig. 5). When the trunk is vertical (Fig. 5), stretch the knees and make a pause suspending your breath. Make this movement (Fig. 5 Fig. 6) four to six times. 4. Place your feet apart and parallel to each other, knees straight (Fig. 7). Adjust the position of your feet in order to be in a comfortable position for the execution of the following two exercises. Place the palms of your hands behind your head and interlace the fingers, except for the thumbs; these should be put on the nape. Spread your elbows to the sides (Fig. 7). The chin is close to the chest (like in Fig.4), which causes a slight stretching of the nape. While exhaling, bend the trunk forward keeping the back as straight as possible and the chin close to the chest (Fig. 7 Fig. 8). Try to put the shoulders at the level of the hips (Fig. 8). After some moments of pause suspending your breath, raise your trunk to the vertical while you inhale deeply and slowly (Fig. 8 Fig. 7). Stay for a few moments while suspending your breath and repeat this movement (Fig. 7 Fig. 8) three more times. That will be four times in all. Undo the position of the hands, put your arms down and relax your shoulders for a few seconds Without changing the position of your feet, open the arms to the sides, while inhaling (Fig. 9). This is the starting position for the following movement.

8 While exhaling, bend the trunk forward and turn to the left in order to place your right hand in front of your left foot; the left arm is up. Turn the trunk, shoulders and head and look up at the left hand. This is the revolving triangle pose (Fig. 10). Pause briefly, while suspending your breath. As you inhale, go back to the previous position (Fig. 10 Fig. 9). Make this movement (Fig. 9 Fig. 10) four times in all, always to the left side. Then do it four more times to the right. At the end bring your arms down, put your feet together and relax lying on your back (Fig. 11). 5. Lying on your back, bend your knees and place your feet slightly apart on the floor, close to the buttocks. Find your best position (Fig. 12). While inhaling, take your arms up and back (Fig. 12 Fig. 13) and hold this position suspending the breath for a moment (Fig. 13). While exhaling slowly and deeply, bring the knees close to the abdomen (Fig. 13 Fig. 14). Suspend the breath for a few seconds (Fig.14). While inhaling, stretch the lower limbs up without stretching your feet (Fig. 14 Fig. 15). Suspend your breath in this position for a moment (Fig.15). Go back (Fig. 15 Fig. 14 Fig. 13 Fig. 12) synchronizing breath and movement and suspending the breath briefly after each inhale and exhale. Do these movements four times in all, or twelve breaths. Relax for a few moments. Then turn on your belly and 6. Lying on the abdomen, front, palms and knees are on the floor; the feet are together and the tiptoes are turned on the floor, heels up, calves together (Fig. 16). Stretch the lower limbs; this will make the knees go up. While inhaling, slowly lift the head and shoulders, keeping the neck straight (keeping the chin in the direction of the chest) (Fig. 16 Fig. 17). Suspend breath for a moment; then while exhaling lower the knees and thighs to the floor, smoothly lift the chin up and forward while you lift your feet and place the legs vertically (Fig. 17 Fig. 18). Suspend the breath again (Fig. 18); come back (Fig. 18 Fig. 17 Fig. 16) respecting the same principles of synchronization of breath and movement. Make these movements four times in all. If needed, take a short time to relax on the belly and then make the following movement as counter pose. Get on your hands and knees (Fig. 19) with your back slightly rounded; while exhaling retract your belly, bend your knees, get your buttocks close to your heels and the head to the floor, relaxing the neck. While inhaling, go back to the previous position. Do this movement (Fig. 19 Fig. 20) a few times in a very comfortable way. 7. Sit on your heels (Fig. 21), if possible. Otherwise sit as in Fig. 24 or Fig. 25. If you sit on your heels, the ischia (sitting bones) should be on the heels; the ankles should be straight (heels should not separate from each other). Avoid sitting between the heels. The most important is the position of the trunk which should be straight up. The slow movement of the arms should be synchronized with the breath. So positions as Fig. 24 or Fig. 25 are good substitutes for Fig. 21. The hands are on the knees with the fingers interlaced and palms turned out (Fig. 21). While inhaling, slowly lift your arms up (Fig. 21 Fig. 22); now the palms are turned up. In this position (Fig. 22) take a deep breath (EX, IN). While exhaling, bring your hands to your head; the elbows open to the sides (Fig. 23). Go back (Fig. 23 Fig. 22 Fig. 21), stopping to take a full breath (EX, IN) with your arms up (Fig. 22). Make these movements three times in all. Then keep breathing slowly and deeply, suspending the breath for a moment after exhale and inhale, as you did in the preceding exercises. 8. We ll end this practice relaxing on the back (Fig. 26 or Fig. 27). 7

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10 Notes about the breath: A sequence of movements like the one presented here should be easily accompanied from beginning to end by a very long, slow and rhythmic breath. The use of ujjayî allows us to develop the control of the breath, as well as to deepen and slow it down. This amplifies the deep effects of âsana practice a lot. Gradual progression: 1. Practice the sequence 1. to 8. as shown; do it every day for a week. 2. For two or three days do other exercises; Then 3. Go back to sequence 1. to 8. changing it like this: Exercise 4 Do the forward bending exercises and triangle to the left and right only three times each (instead of four times). But each time stay one full breath (IN, EX) in the poses in Fig. 8 and Fig. 10. Exercise 6 Do it three times instead of four and stay one full breath (IN, EX) each time in Fig. 18. Exercise 7 Do the whole movement only twice but keep the pose in Fig. 22 for two breaths in each sense. Practice this modified sequence for a week. Then compare; think about the effects of the exercises. Try not to fall into an automatic practice. This search will allow you to direct your practice later towards exercises that suit your body better. That is when a qualified yoga teacher, trained in individual teaching, should be able to give you good advice. 9