Appendix 1: Final Poses

Final pose descriptions and illustrations are placed here, completing the collection of asanas that are usually required for a 200-hour Level I yoga teacher training course.

The first is Sarvangasana (Shoulder Stand Pose)—“The Queen of Asanas”.

Sarvangasana (Shoulder Stand Pose) Level II

sarva = all; anga = limbs; (sar-van-GAHS-anna)

Awareness: Breath, strength, stabilization, core, extension, inversion, harmony, increase in circulation and digestion, stimulation of PNS, organs, and thyroid/prostate glands, calming.

Action and Alignment: Spine extension, shoulder stabilization, core stabilization, hip neutral, knee extension, ankle dorsiflexion or plantar flexion. Body is in a straight vertical line.

Technique: There are a variety of ways to begin this posture, depending on the level (for Level I use the wall). Beginning on the mat, lie down in a supine position, with the knees bent and the feet flat on the floor. Lift the hips to Setu Bandhasana (Chapter 8) for a warm-up, placing the hands under the hips. The legs can kick up from here, or lying down flat one can roll into the inversion. Use the hands under the hips to help lift the torso and legs skyward, walking the shoulder blades together for support and balance, as this is where the weight is. The gaze is toward the chest. To come down, simply roll through the spine gently and slowly, with aid from the hands.

Helpful Hints: The most important recommendation is to place a folded blanket or two under the shoulders, allowing the neck to be free, with the head in line with the upper spine. Ideally the bottom tips of the shoulder blades are in a straight line with the heels. Even though an inversion of this type is so beneficial, there are contraindications, such as heavy menstrual flow, glaucoma and retinal eye conditions, pregnancy, and high blood pressure. If none of these conditions is present, the pose can be held from one to five minutes, and is done toward the end of class.

Counter Pose: Matsyasana (see Chapter 7) or Bhujangasana (see Chapter 4).

The following asana—Plow Pose—can be done before or after Shoulder Stand.

Halasana (Plow Pose) Level II

hala = plow; (hal-AHS-anna)

Awareness: Breath, stretch, inversion, stress relief, therapeutic, calming yet invigorating.

Action and Alignment: Spine extension, shoulder stabilization, hip flexion, knee extension, ankle dorsiflexion. Spine is straight, with the shoulders to the hips in a vertical line.

Technique: Either complete this posture from Sarvangasana, or roll into it from a sitting or lying down position, allowing the feet to come behind the head. Extend the legs, and support the pose with the balls of the feet into the ground. Use the cues from Sarvangasana to deepen the pose.

Helpful Hints: Many practitioners go into spine flexion in this posture, but it is best to try to lift the tailbone toward the sky, extending the spine. Be careful of the neck; if there are no problems in this region, one can extend the arms underneath, clasping the hands. Hold, and then return as one would from Sarvangasana.

Counter Pose: Matsyasana (see Chapter 7); Adho Mukha Svanasana (see Chapter 6).

A nice sequence to begin the cool-down at the end of class is: Sarvangasana, Halasana, Matsyasana, Setu Bandhasana, Knees to Chest, Supine Twist; Happy Baby; Savasana.

Every yoga class or practice ends with Savasana, described next—the “easiest to do, but hardest to master,” as one simply lies down, and then surrenders.

Savasana (Still or Corpse Pose) Level I

sava = corpse; (shah-VAHS-anna)

Awareness: Stillness, softness, rest.

Action and Alignment: Body is supported completely by the ground, giving into gravity.

Technique: Lie down in a supine position, with the legs slightly apart, allowing the weight of the thighs to roll outward naturally. The arms extend down with the palms facing up, not touching the body or any other prop. The head can rest on a blanket if desired. Let go of thoughts, emotions, and any tension.

Helpful Hints: As the body cools down, it is wise to cover oneself with a blanket; using an eye pillow is also helpful. There are many ways to guide one through Savasana, with the main purpose being relaxation and inner peace, without sleeping. After ten minutes, bring back awareness slowly, then curl into a fetal position for a final release, before sitting up gently, using the hands to help, and bringing the head up last.

Counter Pose: Sitting meditation.