Chapter 10

Basic Preparation, Compensation, and Rest Poses

In This Chapter

Preparation postures for warming up

Bringing your body back into balance with compensation postures

The art and science of sequencing in yoga, called vinyasa-krama (pronounced veen-yah-sah-krah-mah), is often referred to as flow. Paying attention to proper sequencing can help you achieve the best possible flow of postures and derive maximum benefit from your yoga session.

Although sequencing has many approaches, you can’t go wrong when you bear in mind the following four basic categories:

• Warm-up or preparation
• Main postures
• Compensation
• Rest

Chapters 2 through 9 of Book II outline a variety of main postures. This chapter explains common warm-up, compensation, and rest postures that you’re likely to perform in your yoga sessions.

Getting Started with Warm-ups

Any physical exercise requires adequate warm-up, and yoga is no exception. Warm-up exercises increase circulation to the parts of your body you’re about to use and make you more aware of those areas of your physical self. What’s different about the yoga warm-up (called preparation postures) is that you do it slowly and deliberately, with conscious breathing and awareness.

You typically perform warm-up postures dynamically, which means you move in and out of them. In general, the safest yoga warm-ups are simple forward bends and easy sequences that fold and unfold the body. Figure 10-1 shows some recommended warm-up exercises. You may select from the various reclining, sitting, and standing positions in this chapter. Normally, two or three postures make for an adequate warm-up.

Photographs by Adam Latham

Figure 10-1: Warm-ups usually include gentle bending and extending.

If you have disc problems in your lower back, forward bends may not be a good way to warm up. Check with your medical or chiropractic doctor.

Warm-up or preparation postures are also used throughout a given routine to precede and enhance the effect of the main postures. For example, you do the leg lift just before a seated forward bend to stretch the hamstrings; you do the bridge posture just before a shoulder stand.

Reclining warm-up postures

Most yoga practitioners enjoy reclining (supine) exercises because the postures are intrinsically relaxing. When you pair them with warm-ups, the combination effectively allows you to warm up specific muscles or muscle groups while keeping the other muscles at rest.

The following warm-up exercises require you to start with the corpse posture, described in Book VII, Chapter 2. These exercises help revive you even when you start your yoga session dead tired.

Lying arm raise

Many of the muscles that go to the neck start between your shoulder blades. Raising the arms brings circulation to frequent sites of tension (see Figure 10-1a).

1. Lie flat on your back, with your arms relaxed at your sides and your palms turned down.
2. As you inhale, slowly raise your arms over your head and touch the floor.
3. As you exhale, bring your arms back to your sides, as in Step 1.
4. Repeat Steps 1 through 3 six to eight times.

The double breath

If you want to double your pleasure, the double breath enhances tension release in your body and prepares your muscles for the main postures.

1. Repeat Steps 1 and 2 of the lying arm raise in the preceding section.

2. After you raise your arms overhead on the inhalation, leave them on the floor above your head and fully exhale.

   Your arms remain where they are for another inhalation while you deeply stretch your entire body from the tips of your toes to your fingertips.

3. On the next exhalation, return your arms to your sides and relax your legs; repeat three to four times.

Knee-to-chest posture

Use this exercise for either warm-up or compensation. The knee-to-chest posture, shown in Figure 10-1c, is also a classic in lower back programs.

1. Lie on your back, with your knees bent and your feet flat on the floor.

2. As you exhale, bring your right knee into your chest and hold your shin just below your knee.

   If you have knee problems, hold the back of your thigh instead of your shin.

3. If you can do so comfortably, straighten your left leg on the floor.

   If you have back problems, though, keep your left knee bent.

4. Repeat Steps 1 through 3 on the other side, holding each side for 6 to 8 breaths.

Double leg extension

This exercise, shown in Figure 10-1c, uses both legs simultaneously and prepares the lower back and gently stretches the hamstrings.

1. Lie on your back, and bring your bent knees toward your chest.
2. Hold the backs of your thighs at arm’s length.
3. As you inhale, straighten both legs perpendicular to the floor; as you exhale, bend both legs again.
4. Repeat Steps 2 and 3 six to eight times.

Hamstring stretch

You can injure the hamstrings quite easily, especially if you overwork them, so you want to prepare them properly for exercise. Refer to Figure 10-2 for a visual.

1. Lying on your back with your legs straight, place your arms along your sides, with your palms down.
2. Bend just your left knee, and put that foot on the floor (see Figure 10-2a).

3. As you exhale, bring your right leg up as straight as possible (see Figure 10-2b); as you inhale, return your right leg to the floor.

   Keep your head and your hips on the floor.

4. Repeat Steps 3 and 4 three times, and then, with your hands interlocked on the back of your raised thigh just above your knee, hold your leg in place for 6 to 8 breaths (see Figure 10-2c).
5. Repeat Steps 1 through 4 on the other side.

Photographs by Adam Latham

Figure 10-2: Unlock your hamstrings, and you open the door to many yoga postures.

Support your head with a pillow or folded blanket if the back of your neck or your throat tenses when you raise or lower your leg.

Dynamic bridge: Dvipada pitha

You can use this exercise, shown in Figure 10-3, for warm-up, compensation, and as a main posture.

1. Lie on your back, with your knees bent, your feet flat on the floor at hip width, and your arms at your sides, with your palms turned down (see Figure 10-3a).
2. As you inhale, raise your hips to a comfortable height (see Figure 10-3b).
3. As you exhale, return your hips to the floor.
4. Repeat Steps 3 and 4 six to eight times.

Photographs by Adam Latham

Figure 10-3: The dynamic bridge.

Bridge variation with arm raise

This posture is another good candidate for both warm-up and compensation.

1. Lie on your back, with your knees bent, your feet flat on the floor at hip width, and your arms at your sides, with your palms turned down (refer to Figure 10-3a).
2. As you inhale, raise your hips to a comfortable height and, at the same time, raise your arms overhead to touch the floor (see Figure 10-4).
3. As you exhale, return your hips to the floor and your arms to your sides.
4. Repeat Steps 3 and 4 six to eight times.

Photograph by Adam Latham

Figure 10-4: Bridge variation with arm raise.

Dynamic head-to-knee

The dynamic head-to-knee posture is a nice warm-up before a slightly more physical routine. Because it is a little more vigorous, don’t perform this sequence if you’re having neck problems.

1. Lie flat on your back, with your arms relaxed at your sides and your palms turned down, as in Figure 10-1a earlier in the chapter.
2. As you inhale, raise your arms slowly overhead and touch the floor.

3. As you exhale, draw your right knee toward your chest, lift your head off the floor, and then grasp your right knee with your hands.

   Keep your hips on the floor. Bring your head as close to your knee as possible, but don’t force it. Figure 10-5 shows you what this position looks like.

4. As you inhale, release your knee and return your head, arms, and straightened right leg to the floor as they are in Step 2.
5. Repeat Steps 2 through 4 six to eight times on each side, alternating right and left.

Photograph by Adam Latham

Figure 10-5: The dynamic head-to-knee.

To make the sequence a little easier, keep your head on the floor in Step 3.

Standing warm-up postures

The standing postures are probably the most versatile of all the groups. Use them for warm-up/preparation, for compensation, or as main postures. As a warm-up, use standing postures when you also plan to perform the next part of your routine from a standing position.

Standing arm raise

You can perform this versatile warm-up (see Figure 10-1e) almost anywhere you want to enjoy a complete break from sitting.

1. Stand tall but relaxed, with your feet at hip width.
2. Hang your arms at your sides, with your palms facing in; look straight ahead.
3. As you inhale, raise your arms forward and then up overhead.
4. As you exhale, bring your arms down and back to your sides.
5. Repeat Steps 3 and 4 six to eight times.

The head-turner

Sequences like the head-turner combine breath and movement in parts of the upper body to stretch, strengthen, and heal your entire wingspan. This breath and movement sequence for the upper back and neck is great for minor stiff necks.

1. Stand tall but relaxed, with your feet at hip width.
2. Hang your arms at your sides, with your palms turned back; look straight ahead.
3. As you inhale, raise your right arm forward and overhead as you turn your head to the left, as Figure 10-6 illustrates.
4. As you exhale, bring your arm down and turn your head forward.
5. As you inhale, raise your left arm forward and overhead while turning your head to the right.
6. Repeat Steps 3 through 5 six to eight times on each side, alternating right and left.

Photograph by Adam Latham

Figure 10-6: The head-turner.

Shoulder rolls

Shoulder rolls crop up in many types of exercise routines. When you do them in yoga, you move slowly and with awareness, coordinating with the breath.

1. Stand tall but relaxed, with your feet at hip width.
2. Hang your arms at your sides, with your palms turned back; look straight ahead.
3. As you inhale, roll your shoulders up and back, as in Figure 10-7; as you exhale, drop your shoulders.
4. Repeat Step 3 six to eight times, reversing the direction of the rolls.

Photograph by Adam Latham

Figure 10-7: Move slowly in the shoulder rolls, coordinating breath and movement.

Dynamic standing forward bend

As with many other warm-ups, you can also use this exercise for compensation.

1. Stand tall but relaxed, with your feet at hip width.
2. Hang your arms at your sides, with your palms turned back.
3. As you inhale, raise your arms forward and overhead (see Figure 10-8a).

4. As you exhale, bend forward; when you feel a pull in the back of your legs, bend your legs and arms slightly (see Figure 10-8b).

   This position is called Forgiving Limbs, covered in Book I, Chapter 3.

5. As you inhale, roll up slowly, stacking the bones of your spine one at a time from bottom to top; then raise your arms overhead and, finally, release your arms back to your sides.
6. Repeat Steps 3 through 5 six to eight times.

Rolling up is the safest way to come up in Step 5. If you don’t have back problems, you may want to try two more advanced techniques after a few weeks: As you come up, sweep your arms out and up from the sides like wings, then overhead. Alternately, as you inhale, extend your slightly bent arms forward and up until they’re parallel with your ears. Then raise your upper back, your midback, and then your lower back until you’re all the way up and your arms are overhead.

Photographs by Adam Latham

Figure 10-8: Feel free to soften your knees in the dynamic standing forward bend.

Seated warm-up postures

You can do an entire routine from a seated position, including forward bends, back bends, side bends, and twists. This section shows you how to prepare for main postures from a seated position. ( Note: Most of the postures here utilize the easy posture, sukhasana. Check out that discussion in Book II, Chapter 2.)

Seated fold

The seated fold is a simple way to warm up your back for forward bends or to compensate after seated twists.

1. Sit on the floor with your legs crossed in the easy posture, and place your hands on the floor in front of you, with your palms down (refer to Figure 10-1b for a visual).

2. As you exhale, slide your hands out along the floor and bend forward at the hips.

   If possible, bring your head down to the floor; otherwise, just come as close as you comfortably can.

3. As you inhale, roll your torso and head up and return to the starting position in Step 1.
4. Repeat Steps 2 and 3 four to six times; then switch your legs and repeat four to six times.

If you have a disc-related back problem, exercise caution with forward bends.

Rock the baby

This series prepares you for advanced sitting postures and forward bends.

1. Sit on the floor, with your legs stretched out in front of you.

   Press your hands on the floor behind you for support.

2. Shake out your legs.
3. Bend your right knee and place your right foot just above your left knee, with your right ankle to the outside of the left knee (see Figure 10-9a).
4. Stabilize your right foot with your left hand and your right knee with your right hand; swing your right knee up and down six to eight times by gently pressing and then releasing your inner right thigh.
5. Carefully lift your right foot, and cradle it in the crook of your left elbow or support it with your left hand; cradle your right knee in the crook of your right elbow or cradle it with your right hand and, if you can, interlock your fingers (see Figure 10-9b).
6. Lift your spine and rock your right leg gently side to side six to eight times.
7. Repeat Steps 1 through 6 with your left leg.
8. Shake out your legs to finish.

Photographs by Adam Latham

Figure 10-9: Rock the baby.

If you can’t do this sequence without pain, don’t try the more advanced seated postures in Book II, Chapter 2. Moreover, avoid the rock the baby sequence if you have knee or hip problems.

Selecting Your Compensation Poses

The main postures are the standard asanas you find featured in the classical yoga texts and modern manuals. These asanas are the stars of your routine, requiring you to work a little harder. Chapters 2 through 9 of Book II describe many of the main postures recommended for beginners. Interspersed among the main postures of a routine are compensation postures. These postures allow your body to come back into balance after each main posture and prevent discomfort and injury.

Figure 10-10 shows you some examples of compensation poses. Whichever asanas you select, remember to match them with your specific goals.

Photographs by Adam Latham

Figure 10-10: Compen'sation postures.

Whenever possible, a warm-up posture precedes and a compensation posture follows each category of main postures. Some basic guidelines are useful with compensation postures:

• Use one or two simple compensation postures to neutralize tension you feel in any area of the body after a yoga posture or sequence.
• Always use the conscious breathing described in Book II, Chapter 1.
• Perform compensating postures that are simpler or less difficult than the main posture right after the main posture. Do them dynamically.

• Don’t follow a strenuous posture with another strenuous posture in the opposite direction. Some yoga instructors teach the fish posture as compensating for the shoulder stand. However, this combination can cause problems, especially for beginners, so opt for the less strenuous cobra posture instead.

• Use compensation postures even when you feel no immediate need for them, especially after deep back bends, twists, and inverted postures.
• Rest after strenuous postures, such as inverted postures or deep back bends, before beginning the compensation postures.

Following are some great compensation postures.

The dynamic cat

The dynamic cat is a nice compensation posture for twists, but you can also use it as a warm-up.

1. Starting on your hands and knees, look straight ahead.

2. Place your knees at hip width, with your hands below your shoulders (see Figure 10-11a).

   Straighten but don’t lock your elbows.

3. As you exhale, sit back on your heels and look at the floor (see Figure 10-11b).

4. As you inhale, slowly return to the starting position in Step 1.

   Again, look straight ahead.

5. Repeat Steps 3 and 4 six to eight times.

Photographs by Adam Latham

Figure 10-11: Dynamic cat.

Dynamic knees-to-chest

You can find many variations of knees-to-chest (including the regular version later in this chapter), but this variation is especially good after back bends.

1. Lie on your back, and bend your knees toward your chest.

2. Hold your legs just below your knees, with one hand on each leg (see Figure 10-12a).

   If you have any knee problems, be sure to hold the backs of your thighs.

3. As you exhale, draw your knees toward your chest (see Figure 10-12b).
4. As you inhale, move your knees away from your chest.
5. Repeat Steps 3 and 4 six to eight times.

Photographs by Adam Latham

Figure 10-12: Dynamic knees-to-chest.

Thunderbolt posture: Vajrasana

This exercise is useful for compensation or warm-up. Vajra (pronounced vahj-rah) means both “diamond/adamantine” and “thunderbolt.”

1. Kneel on the floor, with your knees and feet at hip width.
2. Sit back on your heels, and bring your back up nice and tall. Hang your arms close to your sides.
3. As you inhale, lift your hips up and sweep your arms up over your head (see Figure 10-13a); lean back and look up.

4. As you exhale, sit on your heels again, fold your chest to your thighs, and bring your arms behind your back (see Figure 10-13b).

   Get into a nice flow: Inhale when you open, exhale when you fold.

5. Repeat Steps 3 and 4 six to eight times.

Don’t perform the thunderbolt if you have knee problems.

Photographs by Adam Latham

Figure 10-13: The thunderbolt posture.

Mastering Rest Postures

The two best indicators of your need to rest are your breath and your energy level. Monitor yours throughout the session: If your breath is loud and uneven, rest. If you feel a little tired after a posture, rest. No formula can prescribe how long you need to rest. Simply rest as needed until you’re ready for the next posture. Don’t cheat yourself out of well-deserved rest periods between the postures and at the end of a session.

Figure 10-14 shows you some recommended rest postures; read on for descriptions of each of these postures.

Photographs by Adam Latham

Figure 10-14: You can rest in many different positions.

Stay in any rest posture for 6 to 12 breaths or as long as you take to feel rested, which may depend on how much time you have and where you are in the sequence of the routine. Yoga must never feel like you’re in a hurry.

• Corpse posture (shavasana): The word shava (pronounced shah-vah) means “corpse,” and asana means “posture.” Refer to Figure 10-14a and Book VII, Chapter 2 for a full description of the posture.
• Shavasana variation with bent legs: Follow the steps for shavasana in Book VII, Chapter 2, but keep your knees bent, with your feet on the floor at hip width, as in Figure 10-14b.

  If your back is uncomfortable, place a pillow or blanket roll under your knees. If your neck or throat is tense, place a folded blanket or small pillow under your head.

• Easy posture (sukhasana): The word sukha means “easy” or “pleasant” — indeed, this posture is as its name suggests. You can keep your eyes open or closed in this posture. Check out Figure 10-14c and Book II, Chapter 2 for more details.
• Mountain posture (tadasana): The Sanskrit word tada (pronounced tah-dah) actually means “palm tree”; hence, this exercise is also called the palm tree posture. Check out 10-14d and Book II, Chapter 3 for details on this posture.
• Child’s posture (balasana): The Sanskrit word bala (pronounced bah-lah) means “child.” This classic version of the child’s posture is a nurturing pose.
  1. Start on your hands and knees.

  2. Place your knees about hip width, with your hands just below your shoulders.

     Keep your elbows straight but not locked.

  3. As you exhale, sit back on your heels; rest your torso on your thighs and your forehead on the floor.
  4. Lay your arms on the floor beside your torso, with your palms up, as in Figure 10-14e.
  5. Close your eyes and breathe easily.
• Child’s posture with arms in front: This variation of the child’s posture gives you more stretch in your upper back. Follow the steps for the child’s posture in the preceding list item, but extend your arms forward at Step 4, spreading your palms on the floor, as Figure 10-14f illustrates.
• Knees-to-chest posture (apanasana): The Sanskrit word apana (pronounced ah-pah-nah) refers to the downward-going life force or exhalation. In this posture, you lie on your back and bend your knees in toward your chest, holding your shins just below the knees, as in Figure 10-14g. If you have any knee problems, hold the backs of your thighs instead.