AChairforYogaAcompleteguidetoIyengarYogapracticewithachair

byEyalShifroni,Ph.D.

SecondEdition

AChairforYogaAcompleteguidetoIyengarYoga

practicewithachair

SecondEdition

byEyalShifroni,Ph.D.

BasedontheteachingsofYogacharyaB.K.S.Iyengar,

GeetaS.Iyengar,andPrashantS.Iyengaratthe

RamamaniIyengarMemorialInstitute(RIMYI),Pune,India

EyalShifroni

AChairforYoga

AcompleteguidetoIyengarYogapracticewithachair

Nopartofthispublicationmaybereproduced,storedinaretrievalsystem,ortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying,recording,scanning,orotherwise,withouttheprior

writtenpermissionoftheauthor.

Copyright©2013byEyalShifroniTheauthorofthisbookisnotaphysicianandtheinstructions,procedures,andsuggestioninthisguidearenotintendedasasubstituteforthemedicaladviceofatrainedhealthprofessional.Allmattersregardingyourhealthrequiremedicalsupervision.Consultyourphysicianbeforeadoptingtheproceduressuggestedinthisguide,aswellasaboutanyconditionthatmayrequire

diagnosisormedicalattention.Theauthorandthepublisherdisclaimanyliabilityarisingdirectlyorindirectlyfromtheuseofthisguide.

Allrightsreserved©2013

TableofContents

AcknowledgmentsandGratitude

Introduction

Chapter1:StandingAsanas-UtthithaSthiti

Chapter2:SittingAsanas-UpavisthaSthiti

Chapter3:ForwardExtensions–PaschimaPratanaSthiti

Chapter4:Twists–ParivrittaSthiti

Chapter5:Inversions-ViparitaSthiti

Chapter6:BackwardExtensions–PurvaPratanaSthiti

Chapter7:AbdominalAsanas–UdaraAkunchanaSthiti

Chapter8:Restorative–VisrantaKarakaSthiti

Chapter9:FinalWords

Appendix:Achairforall–agentlepracticesequence

PrefacetotheSecondEdition

ThefirsteditionofthisbookwasreceivedverywellbyteachersandstudentsofYoga around the world. Since its publication in April 2013, many peoplerespondedwithenthusiasticfeedback;someevensuggestedcertainvariationsoftheirown.Imyselfhaveconductedseveralworkshopsbasedonthebook,wherenew ideasemerged. I tested theaccumulatedmaterial and,havingaddedsomenewvariations,decided it is time topublishasecondedition. Ihope thisnew,expandededitionwilltriggernewwaysofexploringtheasanasinyourpractice!

EyalShifroniNovember2013

AcknowledgmentsandGratitude

The source of all the knowledgepresented in this guide ismyGuru,Yogacharia B.K.S Iyengar, thefounderoftheIyengarYogamethod.The use of chairs in Yoga practicewasintroducedbyMr.Iyengeralongwith many other tools that he hasinventedandadaptedovertheyears.

I wish to express my deep admiration and gratitude for him not only as mypersonal teacher, but also for making Yoga accessible to millions, enablingeverypersontobenefitfromthegiftofYoga.IwishalsotothankmyGuru,Mr.Iyengar, for devoting his precious time to reviewing the manuscript andsuggesting valuable corrections. As always, his accurate suggestions provedimmenselyvaluable,pushedmetore-takesomeofthephotosandcontributedtomyconfidenceinpublishingtheguide.

MyinitialinterestinwritingthisguidewaskindledduringvisitstoPunewhilepracticingwithachairundertheguidanceofPrashantIyengaratRIMYI.GeetaIyengar's DVD: "The role of the chair in the yogi's life" ignitedmany of theideaspresentedinthisguide.

IwishtothankthesethreegreatteachersforintroducingmetotheworldofIyengarYogaandforbeingacontinuoussourceofknowledgeandinspiration!

I alsowish to thankmanyother teachers,most notablyFaeqBiria,BirjooMehtaandJawaharBangera,whohavedeepenedandenrichedmypractice,withandwithoutchairs.

Gratitudeishavealsoduetomystudentswhohelpedtestanddevelopnewideasinvolvingtheuseofchairsduringclassesandworkshops.Ihopethattheyhaveenjoyedthisprocessasmuchasme!

Thewritingsofthisguidehavebeenajoint-projectofalltheteacherswhoteachwithmeatthecenterinZichron-Ya'akov(Israel).Wehaveallexperimentedandtriedthechair-workwithourstudents,andeachhascontributedhisownideas.Iwanttosaythanksespeciallyto:

MichaelSelawhowentthroughmywritingsoverandoverwithendlesspatienceandeditedthetext.Hehelpedmeformulatethisguideandtoexpressmyideasmoreconciselyandclearly.

RavitMoarandRachelHassonwhospentmanyhoursmodelingforthephotosinthisguide.

KymBen-Ya'akov for contributingher talentsbothas aYoga teacherandasanAmerican native English-speaker using her hawk-eye to check the English inthisguide.

Thanks to Anat Scher for her willingness to model for the photos of theappendix.SpecialthanksalsotomystudentRamAmitwhovolunteeredtotakethephotosandwhodidsuchadedicatedandwonderfuljob!Thanksalsotomysweetdaughter,Ayelet,whotooksomeofthephotosandeditedallthephotostogivethemafinaltouch.

And, last but not least, Iwant to thankmywife,Hagit.Without her love andsupport,thisguide(andmanyotherthings)couldneverhavebecomereal.

Photography:RamAmitModels:RavitMoar,RachelHasson&EyalShifroniGraphicDesign:EinatMerimi|StudioA.N.A.

TextEditing:MichaelSela

Introduction

Thisguideisamodestattempttopresenthowachaircanbeusedtodeepenandenhance the practice of Yogasasna. It was born out of the interest andenthusiasmexpressedbymystudentsduringclassesandworkshopsinwhichweexploredvariouswaystousechairs.Theyrequestedmetodocumentthiswork,sothattheycouldcontinuetopracticeathome.

Wehopethatthispresentationwillhelppractitioners,studentsandteachersmake systematicuseof chairs in their practice, thushelping to spread IyengarYogaforthebenefitofall!

TheUseofPropsB.K.S.Iyengarhasdevelopedarangeofequipmentandaccessoriesthatenableevery person to improve her/hisasana practice and benefit from it. Themainpurposesofthese"props"aretohelpthepractitioner:

—Performasanaswhicharedifficulttoperformindependently

—Achieveandmaintaincorrectalignmentduringthepractice

— Stay longer and relax in challenging asanas, in order to attain their fullbenefit

—Studyandinvestigatetheasanasingreaterdepth.

Props are indeed an important characteristic of IyengarYoga, but they shouldnot be confused with its essence. Props are a means to an end - such asalignment,stability,precision,andstayinglongerinasanas.

Thisguide focusesonone suchprop: the chair! It contains eight chapters,eachdedicatedtoanotherfamilyofasanas,andanappendix"Achairforall–agentlepracticesequence".

The usages of the chair covered here, are intended to direct awareness todifferent aspects of the asanas and to different parts of the body, in order todeepen and enhance the understanding of the asanas. Practitioners should be

carefulnot todevelopdependencyonprops; rather,propsshouldbeemployedintelligentlyinpursuitofamorematureandmindfulasanaspractice.

WhatTypeofChairsShouldbeUsed?Thechairmustbe stable and sturdyandhaveahorizontal, square-shaped, flatseat at the appropriate height (about a 45 cm elevation from the floor). It isstronglyrecommendedtousethefoldingmetalchairsusedinRIMYIandotherIyengar centers. These chairs are typically equipped with two horizontal,supportivemetalrungs,oneweldedbetweenthefrontlegsandtheotherbetweentherearlegs.Thebacksofsuchchairsshouldberemoved,inordertoexposetheframeofthebackrestforeaseofgrippingandforenablingmovementthroughit.

ImportantNotesThisguideisnotintendedforpeoplesufferingfromspecialhealthproblems.Ifyousufferfromaseverehealthproblem,pleaseseekguidancefromateacherwhoiscertifiedtoconducttherapeuticYogaclasses.

This guide is not intended for newcomers, but for people who have alreadyacquiredsomebasicknowledgeandarefamiliarwiththebasictechniquesofthepresentedasanas.Foracompleteguideonthetechniquesofasanas,pleaserefertoLightonYogabyB.K.SIyengar,orothersourcessuchasYoga–thePathtoHolistic Health by the same author. Yoga in Action by Gita S. Iyengar is arecommendedintroductiontoYogapractice.

ThetechniquesshownherearebasedontheinsightsandprinciplesoftheIyengarmethod.Usingthepropswithoutunderstandingtheseprinciplesmissesthepoint.Ourmotivationistofacilitateanddeepentheunderstandingoftheseprinciples.Forthisreason,apractitionerusingthisguideshouldhaveasolidfoundationinIyengarYoga.

Forsomeoftheadvanced(andlessfamiliar)poses,wehaveaddedareferencetotheplatedepictingtheposeinLightonYoga;forexample,forBhujangasanaII(showninplate550)weaddedthereference:LOY,Pl.550.

Finally, remember thatnoguidecan includeall theoptionsofchairuse inYoga.We encourage you to practice in a playful manner; to explore, invent anddiscover other ways of enhancing your Yoga practice with a chair! Forcomments and suggestions please write to the author ateyal@theiyengaryoga.com.

CAUTION!

Users of this guide must have a solid foundation in Yoga practice,preferably obtained through regular classeswith a certified IyengarYogateacher. Some of the variations shown in this guide are advanced andshould not be attempted without guidance and supervision. The authortakes no responsibility for any injury or damage that may occur due toimproperuseofthematerialpresented.

Enjoyyourpractice!

Chapter1:StandingAsanas-UtthithaSthiti

TadasanaorSamashtiti

InTadasana, the chair gives a sense of direction and helps to achieve correctalignment.Weshowthreewaysofusingthechair.

Variation1:ChairbehindAchairplacedbehindhelpstorolltheshouldersback: Turn the chair backwards and stand in front of it, your back facing the

backrest.

StandinTadasanaandplacethefingersontopofthebackrest.

Usethesupportofthehandstoextendthespineandopenthechest.

Usethebackrestasagaugefortheverticalalignment.

Variation2:ChairinfrontAchairplacedinfronthelpstoliftthechestandtocheckthelateralalignment.

Thesupportofthechair,gentleasitis,helpstoalignandbalancetheposeandtomakeiteven(sama).

Variation3:Toemoundsonthechair legsLifting the toemoundselongates

thecalfmusclesandtheAchilles' tendons.Thisisespeciallyusefulforjoggersand cyclists, whose activity tends to shorten thesemuscles. It is important tostretchandmassagethesemusclesasdilatedcalfmusclesindicateaccumulationofvenousblood,whichslowsdownthecirculation.

Variation3canalsobeusedinUrdhvaHastasana.⇨

AdhoMukhaSvanasanaRaising the palm support in Adho Mukha Svanasana (downward facing dog)helpstoshiftthebodyweighttothelegsandstaylongerinthepose.Inthisway,even beginners can practice this important asana and learn to work the legs,extendthetrunk,openthechest,andsoon.

Variation1:RaisingthepalmsThefollowingsequencepresentsthreestagesofmovingintothepose,usingthechairtoraisethehandsandprovideresistanceforthehands.

Stage1:PalmsonseatPlacethechairwithitsseatagainstthewall.

Placethepalmsontheseatandstepbackintothepose

Thehigh support for thehands isveryuseful forpeoplewhoare stifforhaveweakarms.Ithelpstoshiftthebodyweightfromthearmstothelegs.

Stage2:PalmsonrungNowturnthechairsothatitsfrontfacesthewall.Placethebaseofeachpalm

againsttherungofthechair.

Openthepalmsandspreadthefingersapart

Notethatinstage2,theforceyouapplyonthechairmayfoldit.Topreventthis,placethechairwithitsseatfacingthewall.Inthisway,thechairwillslideandfoldslightlyuntil it is stoppedby thewall.Then, itwillnot foldanymoreandyouwillbeabletoleansafelyonit.

Stage3:PalmsonfloorIfpossible,takethehandsfurtherdownandplacethepalmsonthefloor.

Placethechair'slegsbetweentheindexandthumbofthecorrespondinghand.

Spreadthefingerswellwhilepushingagainstthechairlegs

Variation2:ChairinvertedThechaircanalsobeusedwhenplacedupsidedowntosupportthepalmsorthefeet.

i.PalmssupportTurnthechairupsidedownandplaceitsbackrestagainstthewall.

Placethepalmsonthebottomsideoftheseat(orholdthelegsofthechair).

Stepbackintothepose.

Pushingthepalmsagainstaslantedsurfacehelpstolifttheforearmsandtightentheelbows. Inaddition, the legsof thechair support the forearmsandelbows.Thisisveryrelaxingforthearmsanditisaboonforpeoplewhotendtohyper-extendtheelbows.

Peoplewithawideshouldergirdleareadvisedtoholdthelegsofthechairinsteadof placing the palms against the seat.This helps to roll the arms frominside out (move the triceps muscles closer to the center line and the bicepsmusclesawayfromthecenterlineofthebody).

ThesameplacementofthechaircanbeusedinAdhoMukhaVirasanaasshownhere:

ii.FeetsupportItisalsopossibletoplacethefeetontheslantedseat.

Placingthefeethigherliftsthebuttockbonesandsharpenstheawarenessinthepelvicgirdle.Presstheheelsdowninordertogetthefullextensionofthelegs.

Moreontheuseoftheinvertedchairwillbepresentedlater.

Variation3:LeaningonthechairInthisvariation,thefrontsideofthetorsoleansonthechair.Theheelsareliftedandsupportedagainstthewall.Itisrecommendedtoplaceblanketsontopofthebackrestandtheseatinordertosoftenthecontactpoints .

This variation is very useful for releasing and extending the back, especiallyafter practicing backbends. It gives rest and extension to the entire body. Theabdomenisbroadenedandrecedestowardthelowerback.

Ifneeded,blockscanbeusedtosupportthepalmsand/orfeet .

ArdhaUttanasanaArdha(half)UttanasanapreparesforUttanasanaandAdhoMukhaSvanasana.Beginners,whofinditdifficulttobendfromthepelvis,bendinginsteadfromthelumbar region, are advised to practice this pose before attempting fullUttanasana.Bendingfromthelumbarisunsafeasitcompressesthevertebrainthisregion;hence,theuseofthechair.

Variation1:Outerwristsonthebackrest Stand at the appropriate distance from the chair, stretch the arms up toUrdhva Hastasanaand then bend forward. Place the outer wrists on thebackrestofthechair,palmsfacingeachother.Movethefrontthighsbackandstretchthetrunkforward

Thiseasyvariationhelpstotrainthelegsbyliftingthearchesandthekneecaps;openingthebackof theknees; turning theupper thighs in,etc. Italsohelps tostretchthebackandmakeitconcave.

Variation2:ChinonthebackrestLifting and supporting the chin enables one to concave the back and providesfurtherextensiontothefrontspineandneck.

Note:Before arching the neck, be sure to extend the spine forward, concave it, andmove the trapeziusmuscle away from the neck.This prevents compressionoftheneckvertebras

Variation3:RestingtheforeheadonthebolsterRestingtheforeheadonasoftsupportenablesdeeprelaxationforthebrain

Variation4:RestingonthebackrestStandfacingthebackrestofthechairandspreadthelegsapartuntilthefront

groinsreachtheheightofthebackrest(useablanketforcushioning).

Bendforwardandusethesupportofthebackresttoextendthetrunkforward

Lowertheheadandplacetheforeheadontheseat.Youcancomfortablyholdthechairlegsandrelax

Tallpeopleshouldspreadtheirlegsfurtherapart,thusmakingtheposesimilartoPrasaritaPadottanasana .

Variation5:OpeningtheshouldersAhelpercanprovidetractiontocreatemovementandopeningintheshoulders. The helper sits on the chair. The practitioner bends forward to ArdhaUttanasana, placeshis/her shoulderson thehelper's thighs, interlocks thefingers with arms stretched behind his/her back and hooks the palmsaroundthehelper'sneck.

The helper gently pushes the practitioner's shoulder blades in (toward thefloor)whilemovingtheskinoftheupperbacktowardthemiddleback,andleansbackwardtoprovidetractiontotheshoulders.

Note:As in all caseswhen assisting, the helper should be sensitive and alert not tooverstretchthepractitioner.

UttanasanaThisisanintensestretchfortheentirebacksideofthebody.Thechaircanbeusedforrelaxingtheposeandextendingitsduration.Threesuchvariationsareshownbelow,eachwithauniqueeffect.Theforthvariationdemonstrateshowthechairmaybeusedtoincreasethestretch.

Variation1:HeadrestingontheseatPlacing the forehead or the crown of the head on the seat provides deeprelaxationforthebrainandtheeyes

Variation2:ShouldergirdleontheseatThisvariationrequiresgreaterflexibility.Stand in frontof thechair,bend intoUttanasana andplace thebackof the

shouldergirdleagainsttheedgeoftheseat

Theslightpressureonthebaseoftheneckreleasestheneckmuscles.

Variation3:FrontgroinsagainstthebackrestFoldthechairandleanthebackrestagainstthefrontgroins.Adjusttheheight

bytiltingthechairtothedesiredangle.

Bend forward, hold the legs of the chair,make the back concave and lookforward

Now,exhaleandbendintothefinalpose

The touch of the backrest on the front thighs helps to keep the groins high,creatingspaceinthepelvicregionandmaintainingthehorizontalsymmetryofthepose.

Tallerpractitionerswillneedtoholdthechairatasteeperangle

Variation4:StandingontheseatThisvariationfacilitatesamoreintensestretch.Standontheseatfacingthefront.Releaethetoesovertheedge.Spreadthe

legstopelviswidth.

Bendforwardandholdtheseatorthefrontlegsofthechair.

Usethearmstopullandincreasethestretch.

The chair provides a grip for the hands, thus making the arms much moreeffectiveincreatingastretchforthebackbody.

Whenonestandsataheight,afearoffallingmayarise.Thisvariationhelpstoovercomesuchfear,andtodevelopbalance,stabilityandconfidence.

The following examples show the use of chairs for support and stability inseveralstandingasanas, thusenablingonetostaylongerintheposeandplacemoreattention to finerdetailsof thepose. It alsoenables stiffpeople toenjoytheseposes.Generallyspeaking,thechaircanbeusedinthreeways:behind,infrontorinverted.

UtthitaTrikonasana

UtthitaTrikonasana(Trianglepose)isabasicstandingpose.Thechaircanhelpin finding thecorrect alignmentof theposeand inextending itsdurationwithreducedeffort.

Variation1:ChairbehindTousethechairontherightside:

Place thechairbehindyouon the rightsidewith theseat facingbackwards(thebackrestclosertoyou).

Turntherightlegoutandholdthebackrestbehindthebackwiththelefthand

Bendintotheposeandplacetherighthandontheseat

Using the grip of the left hand on the backrest, open the chest and turn itupward

If possible, go further down and grip the leg of the chair or the horizontalrungclosetothefloor .

This variation,where the chair is behind, helps tomove the shoulders back –especiallytheleftshoulder(backlegshoulder)-andtoturnthechestupward.

Ahelpercangivetractiontothespineandneck .

Variation2:ChairinfrontThisvariationishelpfulwhenthereisdifficultyinreachingtheankleofthefrontleg.

Tousethechairontheleftside:Placethechairinfrontofyouandaligntheleftsideofthechairwiththeleft

leg.

Turntheleftlegout.

Gointothepose,placethelefthandontheseatandholdthebackrestwiththerighthand.Pushtherighthandtoturnthechest.

Thechair supports and stabilizes theposeandhelps tobroaden thepelvis andturnthechestupward.

Variation3:FootontheinvertedchairHere, the chair is turned upside down and the front foot is supported on theslantedbottomoftheseat.

Tousethechairontherightside:Invertthechair(legsup)andplacethebackrestagainstthewall.

Turntherightlegoutandplacethefootontheinvertedseat

Gointotheposeandholdthehigherhorizontalrung.Youcanturnthepalmoutasin .Thishelpstorolltheshoulderbackandturnthechestupward.

Ifpossible,godownfurtherandhold the lowerhorizontal rung,next to therightleg

Abackviewisshownin .

Theslantedsupportofthefrontfootactivatesthefrontlegandhelpstoshiftthebodyweight to theback leg.Thisvariation isagoodworkoutfor the jointsofthefrontleg:theankle,thekneeandthehip.Itstrengthensthekneeandhelpstomovetheheadofthefemur(thighbone)intoitssocketinthepelvicgirdle.

Therungsofthechairprovidehandsupportattwolevels:ahigherone(tostartwith)andalowerone(tomovedeeperintothepose).

Variation4:FootontheseatPlacingthefrontfoothigherincreasestheeffectofthepreviousvariation.Todotheposeontheleftside:

Placethechairwithitsbackagainstthewall.

Placethemiddleoftheleftheelagainsttheedgeoftheseatandbendintothepose.

Thisvariationfurtherreducestheloadonthefrontleg.Thepressureoftheheelontheedgeoftheseatactivatesthefoot,kneeandhipofthefrontleg.Thekneebecomesactivewithoutoverloadingit,andthefemurboneisdrawnbetterintothe socket of the hip joint. The back leg (right in photo) becomes heavy andstable.Thesameplacementofthefrontfootcanbeappliedtootherstandingposes.Tryit in Parsvottanasana, Parivrtta Trikonasana, Virabhadrasana II, UtthitaParsvakonasana and Parivrtta Parsvakonasana. (Only Parivrtta Trikonasanawillbeshownhere).

Virabhadrasana II This is an intense pose and a goodstretchfortheinnerlegsandgroins.

Variation1:RestingthebuttockontheseatInthisvariation,thechairisusedtosupportthebuttockofthefrontleg.

Tousethechairontherightside:Place thechair in frontofyouandalign the frontedgeof theseatwith the

rightleg.

Turntherightlegoutandpullthechairintothespacebetweenyourlegs

Bendtherightlegandplacethechairseattosupporttherightbuttock.(Youwillhavetomovethechairalittletotherightasyoubendtheleg).

Keeptheleftlegwellstretched.

Holdthebackrestandusethearmstoturnthechestfromrighttoleft,andtoliftitupward

Thechair takes the loadoff the right leg.Thisenablesone to stay in theposeusinglesseffortandtoworkonthedetailsofthepose,suchasstretchingtheleftleg andmoving it backwards; rolling the right knee out andmaking sure it isbentto90°;creatingwidthinthepelvis;liftingthelowerabdomen;andturningthechestfromrighttoleft.

Positioningtheseatbetweenthetwothighshelpstospreadthelegsandopenthegroins.Ifthechairislowerthanthebottomofyourknee,placeafoldedblanketora

foamblockontheseat

Thechaircanalsobeplacedbehind.Thishelpstorolltheshouldersback .

Variation2:FootontheinvertedchairIn this variation, the foot of the front leg is raised and placed on the slantedsurfaceof the invertedchair.The instructionsonhow touse thechair and theeffectsofthisvariationareexplainedinUtthitaTrikonasana(seehere).

UtthitaParsvakonasana

Variation1:ButtockontheseatAsinVirabhadrasanaII,herethechaircanbeusedtosupportthebuttockofthefrontleg.Thishassimilareffectsandenablesconcentrationonthestretchwiththereducedload.

Grippingthechairinfronthelpstorollthechestup

Gripping the chair from behind helps to roll the upper shoulder back (leftshoulderin and ).Thechairalsohelpstoturnthechestup.

Anotheroptionistoturnthechairandinsertthefrontlegunderthebackrest .

Whendoingtheposeontheright(asin ),thechairsupportstherightarmpit,helping tomaintain the lengthof the rightwaist (which tends to shrink in thispose).

Variation2:FootonttheinvertedchairIn this variation, the foot of the front leg is raised and placed on the slantedsurfaceoftheinvertedchair.InstructionsonhowtousethechairandtheeffectsofthisvariationaregiveninUtthitaTrikonasana(seehere).

VirabhadrasanaIThisisachallengingposewhichrequiresflexibilityandstrength.Thechaircanbeusedtosupportthefrontleg'sbuttock,thusmakingtheposelighter.Itenablesonetostayintheposelongerandtoconcentrateonthebackleg.

Variation1:Tousethechairontherightside:Standfacingthechairandinserttherightlegunderthebackrest.

Bendtherightlegto900andplacetherightbuttockonthechair .Ifneeded,placeafoldedblanketorfoamblockontheseattoadjusttheheight

Lifttherightheelandturnthelegandthepelvisfromlefttoright.

Movetheleftbuttockawayfromthetailboneandthefrontleftgroinforwardtotouchtheseat

Asideviewoftheposedoneontheleftisshownin

Holdingthebackresthelpstoliftthechestandbringsittothecorrectalignment,whichisrightabovethepelvisandfacingforward.Liftingthechesthelpstolift

thewholetorsofromthepubicboneandupPushingtheleftheelagainstthewall,asshownontheprevioushere ,helps

to turn the pelvis to the front and to maintain the stretch of the back leg.Gradually, with practice, the front groins will lengthen making this ratherdifficultactionpossible.

Variation2:Inthisvariation,thechairisusedsolelyforsupportingthehands:Placethechairinfrontwiththebackrestfacingyou.

Bendintotheposeandholdthebackrest.

Tohelpturningtheleftlegfurtherin,placetheheelagainstthewall.

Thisvariationisclosertothefinalpose;holdingthechairhelpstoliftandturnthechestandtorolltheshouldersback.

ArdhaChandrasanaArdhaChandrasana(Half-moonpose)isabalancingposewithmanybeneficialeffects.Itdevelopsbalanceandstrength,helpstokeepthehipjointshealthyandcreatesspaceinthepelvis(whichisaboonforwomenduringmenstruationandpregnancy).Usingthechair,onecanmaintaintherequiredbalance,achievethecorrectalignmentandstaylonger.

Placementofthechairinfrontofthebodyprovidessupportandareferenceplane,whichhelpstobalanceintheposeandturnthechestup

Another recommended variation is to place the chair behind the body. Toperformtheposeontheleftside:Placethechairbehindyou,alignedwiththeleftleg,backrestagainsttheleft

hip.

Bendtheleftleg(thestandingleg)andholdthebackrungofthechairwiththelefthand(iftherungistoolow,gripthelegofthechair.).

Liftandstretchtherightlegwhilestretchingtheleftleg.

Swingtherighthandbackandcatchthebackrestbehindtheback

Arearviewoftheposedoneontherightisshownin .Thisvariationgivesagoodfeelforcorrectalignmentandalsoprovidessupportforthelowershoulder(leftin ).Thesupportofthetoparm(rightarmin )behindthebackhelpstoopenthatshoulderandtoturnthechest.

ParivrttaTrikonasanaThisposerequiresflexibility,balance,stabilityandspatialorientation.

Variation1:TwistingtofacethechairIn this variation, the chair provides a fulcrum for the twist and helps to keepbalance.Italsoprovidessupportfor thehandwhenonehasdifficultyreachingthefloor.

Tousethechairontheleftside: Spread the legs and place the chair behind you near the left leg, backrest

facingyourback.

Turnthelegstotheleft.Extendthebodytotheleftwhiletwistingthetorsountilthechestisfacingthechair.

With the right hand, catch the lower back rung of the chair (if you cannotreachit,simplyplacethepalmontopoftheseat)whilethelefthandholdsandpushesthebackrest

Witheachexhalationuse thesupportof thechair to increase the twist,Thelefthandcanbemovedtothewaist ,orstretchedupasinthefinalpose.

Aviewfromtheheadsideisshownin

Be sure to start with the chair behind you, so that after twisting you will befacingthechair.

Variation2:FootontheinvertedchairInthisvariation,thefootofthefrontlegisplacedontheslantedsurfaceofthe

invertedchair.The instructionsonhow touse thechair and theeffectsof thisvariationareexplainedinUtthitaTrikonasana(seehere).

ThisvariationisespeciallyhelpfulforParivrttaTrikonasana,asitprovidesvarioussupportpointsforthelowerarm(therightarminthephotos).Youcancatchthehorizontalrung ,orthelegofthechairatanyheight.Gradually,youcanlowerthehandfurtherdowntocatchthelower(front)legofthechair

Variation3:FootontheseatThefootofthefrontlegcanbeplacedevenhigher,ontheseat:

AsimilarvariationwasshownforUtthitaTrikonasana(seehere);hereitisevenmorehelpfulasitshiftsweighttotheheelofthebackleg–achallengingactioninthispose.

ParivrttaArdhaChandrasanaInthispose,thechaircanbeusedeitheratthefrontorattheback.

Tousethechairattheback,startbyplacingitinfront,thentwistandcatchthechairbehindtheback.

Topracticetheposeontheleftside:Spreadthelegsandplacethechairinfrontofthebody,backrestalignedwith

theleftleg.

Turnthelegsandentertheposeontheleftside.

Withtherighthand,catchthehorizontalrung, thenswingthelefthandandshoulderbacktocatchthebackrestbehindthebody.

Therightfootcanbeplacedagainstthewalltoincreasebalanceandprovideresistancefortheupperleg.

ParivrttaParsvakonasanaThis is an advanced twisting pose.The chair can help to prepare for the finalpose,providingastablefulcrumforthetwist.

Variation1:TwistingtofacethechairInthisvariation,thebentlegrestsontheseat;hence,theefforttoholdtheposeisreducedandthatlegisstabilized.

Tousethechairontheleftside: Standwith the right leg near thewall. Spread the legs and place the chair

behindyou,neartheleftleg,backrestfacingawayfromyou.

Bendtheleftlegto900andplacetheleftbuttockonthechair(ifyouaretall,placeafoldedblanketorafoamblockontheseatasin ).

Turntherightleg,lifttheheelandplaceitonthewall.Twistthetrunkfromrighttoleftuntilthechestisfacingthechair.

Move the right armpit toward the left knee, bend the elbow, and catch thebackrest.

Withthelefthand,holdthebackrestfromabove,andpush.

Witheachexhalation,usethesupportofthechairtoincreasethetwist

Variation2:FootoninvertedchairIn this variation, the foot of the front leg is raised and placed on the slantedsurface of the inverted chair. The instructions on how to use the chair areexplainedinthesectiononUtthitaTrikonasana(seehere).

Holdingthelegofthechairandpushingthefootagainsttheslantedsurfacehelpstoanchorthearmforthetwist.Thishelpsmaintainstabilityandincreasethemovementinthischallengingpose.

VirabhadrasanaIIIThis pose is probably the most challenging standing asana with respect tostrength and stability.Formost beginners, it is quite difficult tohold theposewithcorrectalignmentwithoutsupportingthehands.

Variation1:OuterwristonbackrestTousethechairontherightside:

Placethechairatanappropriatedistancefromyou,thebackrestfacingyou.BendtoArdha(half)Uttanasanaandplacetheouterwristsonthebackrest.Ifthehipsarehigherthanthebackrest,putafoldedblanketonthebackrestorplacethechaironblockstoincreaseitsheight.

At this stage, the legs are perpendicular and the torso and arms create astraighthorizontalline.

Lift the left leg until it is horizontal and stretch it backwards, keeping thecenterofgravityrightabovethefrontoftheheelofthestandingfoot(youcanplacetheleftfootagainstthewalltoincreasethestretchandgetfurthersupport).

Pressthewristsagainstthebackresttosinktheshoulderbladesintothebodywhileliftingtheinnerarmsandelbows.

Variation2:StandingonthechairandholdingthebackrestThebackrest can support thehands also in another interestingway.Todo theposeontherightleg:Standontopoftheseatfacingthebackofthechair.

Bend to half Uttanassana and catch the backrest. To increase the outerturningoftheshouldersyoucanturnthehandsasin

Movethefrontthighsbackandextendthetrunkforward.Lookforward.

Nowlift the left leguntil it isparallel to thefloor.Extendthe legbackandkeepextendingthetrunkforward

ParsvottanasanaIn this pose, the chair can be used both for support and for checking thealignmentofthepelvis.

Variation1:ChairasasupportUsethesupportof thechairforstability inorder tostudytheworkof the legsand the turningof thepelvis.Beginnersmay find it hard tobend forward andplacethehandsonthefloor;thesupportofthechairhelpsthemstayinthepose.Practitionerswhoareabletoreachthefloormaystillusethisvariationinordertoimprovetherotationofthepelvis.

Tousethechairontherightside:Placethechairinfrontofyou.Movetheleftlegbackward.

Inhaleandextendthearmsupthenexhaleandbendforward.

Placetheouterwristsonthebackrest.Lookforwardandconcavetheback

Now,bendfurtherandlowertheforeheaduntilitrestsontheseat

Abolstercanbeplacedontheseatforcushioningandrelaxation

Variation2:ChairtoensurealignmentIn this variation, the chair is placed against the front groins, enabling one tocheckthatthepelvisissufficientlyrotated.Italsohelpstokeepthegroinsatanevenheightwhenbendingforward.

Tousethechairwiththeleftlegforward:Foldthechairandholditinfrontwiththeseatfacingup.Stepbackwardwith

therightleg.

Place the backrest against the front groins.Make sure that the right grointouchesthechairasmuchastheleftone.

Bendhalfwayforwardandholdthelegsofthechair.Concavethebackandlookforward

Exhale,bendfurtherdownandplacetheforeheadonthechair.Keeprotatingtherighthipforwardtotouchthebackrestwiththerightside

Abolstercanbeplacedonthechairforcushioningandrelaxation

Variation3:FootontheinvertedchairIn this variation the foot of the front leg is raised and placed on the slantedsurfaceoftheinvertedchair.

Tousethechairontherightside:Invertthechairandplaceitsbackrestagainstthewall(legsfacingup).

Standinfrontofthechair.Stepforwardwiththerightlegandplacethefootonthe(backsurfaceof)seat.

Inhale,raisethearmsup,extendthetrunkandthenbendforwardandholdthebacklegsofthechair(see ).

Concavethebackandlookforward

Exhaleandbendfurthertocatchthefrontlegsofthechair.Lookforwardandextendthefrontpartofthespine

Now,bendandextendfurtherforward,andlowertheforeheadtotheshin

Thechairhelpstostayintheintermediate(concaveback)stage .Thisstageisimportantforlearninghowtoextendthespineforward.Womenduringprganncyormenstruationshouldpracticethisstageonly,andnotbendallthewaydown.Thesupportof thechairenables themtostayat thisstage,whilekeepingtheirabdomenlong,wideandsoft.

As explained earlier, the placement of the foot on the slant improves the

workofthefrontleg.

PrasaritaPadottanasanaIAgoodway toworkon this pose iswith the back legs against thewall.Thisteachesthealignmentofthelegs(buttockbonesandheelsalignedonthesameverticalplane)andtheactivationofthefrontthighs.Workingwiththewall,onetends to tilt forward and the chair can support the hands to prevent this. Thechairalsohelpstolengthenthefrontbody,concavethebackandworkonliftingthekneecapsandflatteningthefrontthighstowardthewall.Placethechairabout1meter(3.5feet)awayfromthewallwithitsseatfacing

thewall.

Standwiththebacktothewallandbendforward.

Placethepalmsontheseat.Ifpossible,bendfurtheruntiltheforearmstouchtheseat.

Push the front thighs backward against thewall. Extend the torso forward,concavetheback,andlookforward

Fora longerandmore relaxedstay in thepose,abolstercanbeplacedon thechair to support the forehead.Thisvariation isveryhelpful forwomenduringmenstruationandpregnancy

UtthitaHastaPadangusthasanaII(lateral)Theworkwiththechairandthebackagainstthewallmakesthisadvancedposeaccessibleforeverybody.Theposeopensthepelvis,broadenstheabdomenandcanbeusedtoprepareforUtthitaTrikonasanaandArdhaChandrasana.

Tousethechairontheleftside:Standwithyourbacktothewallandplacethechairontheleftsidewiththe

seatfacingyou.Placeapieceofstickymatontopofthebackrest.

Bend the left leg and place the foot on the seat. Rotate the left knee out(towardthewall)andmovetheleftbuttockin(awayfromthewall).Stretchtherightleg,movingthefrontthighbackwardstowardthewall

Nowloopabeltaroundtheleftfoot,straightentheleg,andplacetheheelonthe(cushioned)backrest

Stayingwith the support of the chair enables one towork on the delicatedetails of this pose (e.g. stretching the legs, moving the left buttock in, andkeepingtheTadasanaactionsinthestandinglegandinthetorso).

Utthita Hasta Padangusthasana I (forward) In thispose,placethechairinfrontofyoutosupporttheliftedleg.Holdthefootwithabelt.Make sure that the two sides of the pelvis are aligned (same height and samedistancefromthechair)

Ifpossible,extendforward,holdthebackrestandpullittobendovertheliftedleg (toapproachthefinalpose,seeLOYPl.23).

UtkatasanaInLightonYogaB.K.S.Iyengarwrites:"Utkatameanspowerful,fierce,uneven.Thisasanaislikesittingonanimaginarychair."However,arealchaircanstillbeusedtohelpyoubenddeeplyandstaylongerinthepose:StandinTadasanaandplacethechairbehindyou.

LiftthearmstoUrdhvaHastasanaorUrdhvaNamskarasana.

Bendthelegsslightly,rollthefleshofthebuttocksdownandin.Slowlybendthelegsfurtheruntilyougentlysitonthechair.

Take a few breathsmaintaining the stretch of the arms and torso and thenslowlystraightenthekneesbacktoUrdhvaHastasana.

Repeatseveraltimes.

Thisposestrengthensthequadricepsandisthereforeimportantforthehealthoftheknees.Thechairhelpstostudythecorrectmovementofcomingintoandoutofthepose;italsohelpstostaylongerinthepose.

GarudasanaThe challenge of this pose is to entwine the legs without losing the balance.Sittingonachairhelpstolearnthis.Sitonthechairandentwinethelegsandarms.

Onceyoucandotheposesitting,trytorisefromtheseatandholdtheposewithoutsupportingthebuttocks.

VasisthasanaThis is abalancingpose (LOY,Pl.398); thechairhelps to learn theposeandstayinit,sothatyoucanworkonstretchingandopeningtheliftedleg.

Todotheposewiththeleftleglifted:Place the chairwith the seat facingyouand liewithyour right sideon the

chairsothattherighthipissupportedbytheedgeoftheseat.

Enter the first stageof the posebyplacing the right palmon the floor andstretchingtheleftarmup

Now,holdthebigtoeoftherightlegwiththerighthandandstretchthatlegverticallyup

Upavistha Konasana Variation 1: Supporting thebackSitonthechairplacedwithitsbackagainstthewallandspreadthelegswide.

Movethehipsslightlyforwardandstartslidingdown .Seeherefordetailedinstructions.

Finally,sitonthefloor(oronafoldedblanket)andleanagainsttheseat

Onceseated,liftyourselfandarchbacktocatchthebackrest(withorwithoutabelt) .Forstayinglonger,placetwobolsters tosupport thebackof thehead

Variation2:HoldingthechairPlacingthechairinfronthelpstoliftthechestandstabilizethepose.

DandasanaInthispose,thehandsareusedforliftingthechest.Ifneeded,placetwoblocksunderthepalms.

Virasana

TadasanaonthechairIt is possible to learn and practice the actions of the upper body inTadasanawhen sitting on the chair. This is particularly suitable for people who cannotstand,butitcanteachallstudentshowtoextendthespine,openthechest,andpracticemindfulbreathing.Siton thechair facingbackwardswith the legs insertedunder thebackrest.

Keep the thighs parallel to the floor and the shins perpendicular forming900attheknees .Ifyouaretall,placeafoldedblanketontheseat,asin;ifthefeetdonotreachthefloor,placesuitablesupportunderthefeet(notshown).

Stretch the arms down and catch the legs of the chair as low as possible.Workthearmsandnoticetheeffectontheshoulderbladesandupperback.

Now, interlock the fingers and stretch the arms upward as in UrdhvaBaddhanguliyasana

Next,takethehandsdownandcatchthebackrest.Pullthechairtomovetheelbowsandshouldersbackandthechestforward.

ThisisagoodwaytopracticePranayama.Sittingonthechairmakesitmucheasiertoliftandstabilizethespine;furthermore,holdingthebackresthelpstoopenthechest.Fordeepbreathing,alwayslowertheheadtothechesttoperformJalandharaBandha .

WorkingonTadasanawhilesittinghelpsyoufocusontheupperbody.Holdingthe chair makes the arms active and helps roll the shoulders back, move theshoulderbladesin,andopenthechest.Oncelearned,youcanapplythesesameactionswhilestandinginTadasana.

Chapter3:ForwardExtensions–PaschimaPratanaSthiti

Bendingforwardwhensittingonthefloorisdifficultformanypractitioners;ittakestimetolearntoextendthespineinaforwardbend.Extendingthespineisvital in these poses because it protects the inter-vertebra discs from beingcompressed,thuspreventinginjury.Inthefollowingexamples,thechairisusedforlearninghowtoextendthespinesafely.WestartwithPaschimottanasanaandthenshowsomeofthevariationsforotherforwardextensions.

Paschimottanasana

Variation1:SittingonthechairPlacethechaironastickymatinfrontofthewall;putanotherfoldedsticky

matonitsseat.

Sit so that the buttock bones are near the edge of the seat and the feet areplaced against thewall .Thisway there is nodanger of slidingoff thechair.Anotheroptionistosecurethechairbyplacingitsbackagainstthewall,andplacethefeetagainstablock .

Putthepalmsontheseatandusethemtoliftthechest(thisisDandasanaonchair)

Raisethearmsandstretchthemuptogetfurtherextensionofthespineandmoreliftingofthechest

Move the chest forward, andwhilemaintaining a concave back,move thehandsbackwardstoholdthebackrestbehindyou(ifyoucannotreachthebackrest, loop a belt around it and hold itwith both hands). Stay in thispositiontofeelthelengtheningofthefrontspine

Nowmove thearmsforwardandcatch thebig toeswhilekeeping thebackconcave.Ifthetoescannotbereached,loopabeltaroundthefeetandholdit .

Bendforwardandextendtheupperbodyoverthelegs.Youcantakethearmsbackwardstoholdthelegsofthechair .

Movethearmsforward,holdthefeet,andresttheforeheadonthelegs .

Torelaxmoreinthepose,placeafoldedblanketorabolsteronthelegstosupporttheforehead .

Mostbeginnersfindthisvariationveryhelpful.Thedownwardslopeofthelegseasestheforwardextensionwhilegravityhelpstoreleasethespine.

Variation2:InbetweentwochairsThisisamoreadvancedvariationwhichhelpstoopenthebackofthelegsandincrease the forward extension. It is suitable for advanced practitioners. Thebodyissupportedonlyonthebuttockandheelbones.Pressingthesefourbonesdownhelpstoextendthetrunkwhilekeepingtheinnerorganssoft.Sitononechairandplaceanotheroneattheappropriatedistance(measured

bythelengthofyourlegs).Putsticky-matsonbothchairs.

Holdthebackrestofthechairyouaresittingonandconcavetheback

Liftthearms,extendupwardsandthenbendforwardtoholdthebackrestoftheotherchair.Extendthearmsinlinewiththesidesofthetrunkandpullthechairwhilepressing theheelsdown .Thiswillopenandextend thesides of the body. Lifting the sides allows the spine to descend furthertowardthelegs.Ifyoucannotreachthebackrestoftheotherchair,holdtheseatoruseabelt.

Variation3:RestingtheforeheadonthechairThis variation helps less flexible people stay longer in the pose and enjoyquietnessandrelaxation.Thecoolingandrelaxingeffectofforwardbendsisnotfelt if the forehead is not rested on a support. This variation enables one toachievethedesiredeffectincasethereisdifficultyplacingtheforeheadonone'slegs.Sitonafoldedblanketinfrontofthechair.

Placethechairabovethelegsandpushthetoemoundsagainstthehorizontalmetal rung connecting the back legs of the chair. Make sure all the toemoundsaretouchingthechairequally(payspecialattentiontothebigtoemound).

Bendslightly forwardandhold thebackrestof thechair.Lift thechestandconcavetheback

Bendforwardtoresttheforeheadontheseat,keepingthearmsinlinewiththesidesofthebody

Ifthehorizontalrungistoohighforyourfeet,placetheheelsonablock

Thisvariationhelpsonetoopenthefeetandextendthelegs.Thelegsbecomeactivewithoutinducingtensionintheupperbody.

Variation4:PullingthelegsofthechairThisvariationissuitableformoreadvancedpractitionerswhowishtoimprovetheirforwardextension.Comparedwiththepreviousvariation,thisonerequiresa more intense extension because the feet are supported against the fronthorizontalrungofthechair.Pushthefeetagainstthemetalrungconnectingthefrontlegsofthechairand

pull the chairwith the arms.Lift up the sternumbone, concave the backandlookupwards

Now,lifttheelbowsandbendthemsideways,extendthetrunkforwardandresttheheadontheshins.

Notethatheretheforeheadisnotsupportedontheseatbutontheleg(ifneededputafoldedblanketontheshins).

Variation5:Chairinverted;pullingtheseatHereweinvertthechairandusethebottomsideoftheseattosupportthefeet.

Sitonafoldedblanketandplaceafoldedchairinfrontofyou,withitslegstowardsyouanditsseatfacingup.

Unfoldthechairslightly.Placethefeetagainstthebottomoftheseat.Holdthefrontlegsofthechairandpulltowardsyou.Theheelsareliftedslightlyand placed on the bottom rim of the seat (place a sticky piece on it forcushioning).

Liftthechestandconcavetheback

Bendforwardandgraspthesidesoftheseat.Adjustthearmbymodifyingthefoldingofthechairuntilyoureachacomfortabledistance.

Placetheupperarmsonthefrontlegsofthechair.

Pushthechairwithyourlegsandpullitwithyourarms.Resttheforeheadontheshins(placeafoldedblanketonthelegsifneeded)

Usingthechairinthiswayhasseveraladvantages:Thefeetarefullypressedagainsttheseatwhichprovidesasolidsupportforboththeheelsandthetoemounds.

Theheelsareslightlyraisedontherimoftheseat,helpingtofurtheropenthebackoftheknees.

Thelegsofthechairsupportthearmsandhelptokeepthemlifted.Thisliftofthearmsandelbowsisimportant,sinceotherwisethesidesofthebodytendtocloseandshorten.Whentheelbowsdrop,thevertebrasstickoutandthebackcurvesup(laterally),insteadofbeingflat.

Thenextsectionshowsasimilarapplicationofthechairforforwardextensionsinwhichoneofthelegsisbent.Thechairisusedintwomainways:Tosupporttheforeheadontheseat–thisishelpfulwhenonecannotextend

thebodytoreachthestraightleg,and

Foranchoringthehands–whichhelpstoincreasetheforwardtraction.Thisisdonebyeitherholdingthelegsofthechairorinvertingthechairupsidedownandholdingtheseat.

Wehavenotattemptedtopresentallthevariationsbutinsteadhaveselectivelyshownhowtoapplysomeoftheoptions.

JanuSirsasana

TriangMukhaikapadaPaschimottanasana

ArdhaPadmaPaschimottanasana

InArdhaPadmaPaschimottanasana,thebentlegisheldinplaceontheupperthighofthestraightleg;makingitpossibletositonthechairtobendforward,verymuchlikevariation1ofPaschimottanasana(seehere).

Sittingonthechairgivesahighsupport,thuscreatingmorefreedomtobendthelegintoahalf lotusposition ,andtomovethetrunkforward .TheBaddhavariationofthepose(catchingthebigtoeofthebentleg)isshownin

MarichyasanaI

In the following two asanas, the chair is used to support the forehead. Thisvariationhelpspeoplewhohavedifficultybendingforward,tostaylongerandtorelaxinthepose.Inaddition,thechairprovidesanchoringforthehands,helpingthepractitionertoextendthefrontsideofthespinefurtherforward.

AdhoMukhaBaddhaKonasana

AdhoMukhaUpavisthaKonasana

UrdhvaMukhaPaschimottanasanaITwowaysofusingthechairforthisposearepresented.

Variation1:LegsontheseatSitonthefloorandplacethechairabout50centimeters(20inches)infront

ofyou.

Liftthelegsandplacethecalfmusclesontheedgeoftheseat.

Extend the body upward and forward. Fold the upper body over the legs.Extendthearmsforwardandholdthebackrest.

Variation2:Sittingonthechair Place the chair with its back close to the wall. Sit on the chair facing its

backrest.

Lift the legs and place the calf muscles or the back of the knees on thebackrestandandthefeetonthewall.

Extend the body upward and forward. Fold the upper body over the legs.Extendthearmsforwardandholdthefeet.

MalasanaTwowaysofusingthechairforthisposearepresented.

Variation1:SittingonthechairSitonthechairfacingthebackrest.

Liftthelegsandplacethebackofthekneesonthebackrest.

Leanforwardandembracethelegs.

This variation is very relaxing. It can be used after practicing back bends, torelax the back and extend the regions of the spine that may have beencompressed.Itisalsoverysoothingfortheknees.

Variation2:StandingonthechairSquatonthechairfacingthebackrest.

Topreventfallingback,holdthebackrest.

Whenpracticingthisposeonthefloor,onetendstorollbackwards.Onesolutionfor this is to lift the heels on some support, but this will not extend the calfmuscles. Using the chair in this way helps to move the shins forward whileextendingthecalfmuscles.Thiswillimprovetheflexibilityoftheankles.

KurmasanaKurmasana is a challenging forward bend which requires a lot of flexibility.Withthehelpofthechair,everyonecanenjoyit.Sitfacingforwardontheedgeofthechair.

Extendthebodyandthearmsforwardandplacethepalmsonthefloorawayfromyourbody

Graduallymove the trunk in between the legs.Make the back convex andmovethehandstowardthebackofthechairandholditsbacklegs

PavanaMuktasanaThisvariationofthepose,usingtwochairs,isveryrelaxingandprovidesdeeprest for the abdominal organs and the lower back. It can be used to alleviatesymptomssuchaslowerbackpain,headache,andhighbloodpressure.Placetwochairs tofaceoneanother.Placeafoldedmatononechairanda

bolsterontheother(lengthwise).

Sitonthematandextendforward.Adjust thepositionof theotherchairsothattheabdomenandchestrestonthebolster.

Youcanfoldthearmsonthebolsterasin orstretchthemforwardoverthebackrest,asin

Ifneeded,useanotherbolsterorafoldedblankettoraisethesupportfortheforehead.

Parsva Pavana Muktasana This is a variation ofPavanaMuktasanawithaside(parsva)stretch.Tostretchtotherightside:

Continuingfromthepreviouspose,movethechairinfrontofyoualittletotheright.

Turn thewhole trunk from left to right and then lean on the bolsterwhileextendingforward.

Youcanplacetheforeheadortheleftcheekonthebolster.

Chapter4:Twists–ParivrittaSthiti

Whentwisting,thechaircanbeusedinthefollowingtwoways:Sittingonthechair–thishelpstoextendthespinefromitsroot.

Sitting on the floor next to the chair and using it to increase the twistingaction.

Forsometwistingasanasbothwaysareapplicable.

ParsvaSukhasana

Variation1:SittingonthechairTotwisttotherightside:Placeastickymaton thechairandafoldedblanketon top.Thestickymat

preventstheblanketfromsliding.

Sitwithcrossedlegswiththebuttockbonesontheblanketandthefeetontheseat.

Turntotheright,rolltherightshoulderbackandholdtheseatorthelegofthechair.Thelefthandholdstherightknee.

Inhaleandextendthespine,exhaleandusethearmstotwist.

Thechairprovidesanchoringfortherighthand,helpingtoincreasethetwist.

Variation2:SittingonthefloorInthisvariation,thechairisusedwhensittingonthefloor.

Totwisttotherightside: Sit with crossed legs on a folded blanket and place the chair in front and

diagonallytoyourright.

Turntotheright.Placethelefthandontheseatandtherighthandonthewall

(oronablock)behindyou.

Use thechair support to extend the left sideof thebodyand to lift the leftarmpit.

Inhaleandextendthespine;exhaleandusethearmstotwist

Now,benddiagonally forward.Hold thebackrest and lean the foreheadontheseat(placeablanketorabolsterforcushioning)

Thechaircanalsobeplacedbehindyouandusedtosupporttherighthand

BharadvajasanaIontheChairBharadvajasana I is a basic twisting pose. Twistingwith a straight, extendedspineisverybeneficialfortheback.Sittingonthechairenablesonetoextendthe spine and twist along its axis. This popular variation helps to achieve thetwisting actionwithout compromising the spinal alignment. It can be used forreleasing lower backache and is suitable for women during menstruation orpregnancy.

Totwisttotherightside:Placeafoldedstickymatontheseat.Sitsidewayswiththerightsideofthe

trunkfacingthebackrest

Makesurethat thethighsareparallel to thefloor,forminga900anglewiththeperpendicularshins.Tallpractitionersmayneedtouseablanketortwotoincrease theheightof theseat ,whileshortpractitionersmayneedtoplaceasupportundertheirfeet(notshown).

Keepthespineextendedupwardandtwisttoyourright.

Holdthebackrest.Witheachexhalation, increasethetwistbyusingthelefthandtopullandtherighthandtopushthebackrest.

Keepbothkneesinline.Ablockheldinbetweenthethighsorkneescanbeusedtostabilizethem

Totwisttotheleft,turnandsitwiththeleftsidefacingthebackrest

Anotheroptionistositfacingthebackrest.Whentwistingtotheright:Insertthelegsunderthebackrestandsitonthechairfacingbackwards.

Twisttoyourrightandplacetherightpalmontheseatattheback.Withthelefthand,pulltheouterrightknee.

Now,twistfurtherand,ifpossible,griptheleftsideofthebackrestwiththerightarm .Thishelpstofurtherrotateandopentherightshoulder.

Inthisposeitisachallengetokeepthepelvisstabilized.Ifthepelvismoves,wegetaturningactioninsteadofatwistbecausetheentirebodyturns.Thestickymatontheseatandtheblockbetweenthelegshelptostabilizethepelvis.Thefollowing is yet another good option to prevent the pelvis from sliding andturning:Insertthelegsunderthebackrestandsitonthechairfacingbackwards.

Dependingonthewidthofthechairandyourpelvis,placeawoodenorfoamblockbetweenthebackrestandtherighthip.Theblockshouldbeheldinplacewithslightpressure .

Turntoyourright.

In addition to stabilizing the pelvis, the block creates compactness in the hipjoints,helpingtoextendthespineandincreasethetwistingaction.

Thefollowingvariationwillprovideimmediatefeedbackonwhetherthepelvishasbeenturned.Placethechairinfrontofthewall.

Insertthelegsunderthebackrestandsitonthechair,kneesfacingthewall.

Place foam blocks (or other soft support) between the knees and the wall(maintaintherightanglebetweenthethighsandtheshins).

Turntotherightandsensethepressureofthekneesonthefoamblocks.Therightkneetendstolosecontact;hence,extendtherightthighforwardand

keeptherightkneepressingtheblock

BharadvajasanaI(onthefloor)Here,Bharadvajasanaisdoneasusual(sittingonthefloor)andthechairisusedto intensify the twisting action. To twist to the left: Sit inDandasana andplacethechairtoyourleft.Foldthelegstotheright,placingtherightfrontankleonthearchof toleft

foot.

Topreventthebodyfromtiltingtotheleft,placeafoldedblanketundertheleftbuttock.

Twisttotheleftandholdthechairsothattherightpalmishigherthantheleftone.

Witheachexhalation,usetherightarmtopullthechairtowardyouandtheleftarmtopushthechair.Thiswillincreasethetwistingaction.

Whentwisting,thesidewhichisoppositetothetwistingdirectiontendstodropandshorten.Forexample,whenturningtotheleft,therightsidetendstoshortenandthespinetendstocurvetotheleft.Usingthechairhelpstokeepbothsidesofthetrunkparallel.

MarichyasanaIIIWhendoingMarichyasanaIIIontheflooritisdifficulttoliftthespinefromitsbase.Thefollowingthreeexamplesshowhowthechairhelpstoachievethislift.

Variation1:SittingonthechairWhenpracticing thisasanaon thefloorafoldedblanket isusuallyused to liftthebuttocks.Thisenablestheliftofthesacrumatthebackandthepubicboneatthefrontinaparallelmanner.However,ablanketisnotalwaysenoughandonecanbenefitfromsittinghigher,onthechair.Totwisttotheleft:Placeasupport for thebuttockson theseat (twofoldedblanketsoranother

similarsupport).

Bendtheleftlegandplaceitsheelontheseat.

Twist to the left and place the right upper arm against the left outer knee.Holdthebackrestwiththelefthand.

Observe how this variation helps to lift the trunk and separate the lowerabdomenfromthepelvis,enablingittomovemorefreely.Thebackrestprovidesananchorforthebackarm(leftinthephoto),helpingtointensifythetwist.

Variation2:Sittingonthefloor–chaironthesideTotwisttotheright:SitinDandasanaonafoldedblanketandplacethechairtoyourright.

Bendtherightlegandplacetheheelclosetothebuttockbone.

Keepingtherightlegpressedagainstthechair,twisttotheright.Placetheleftelbowon the seat andhold thebackrest.Place the righthandbehindyouandifneeded,supportitonablock

Anotheroptionistoholdthechairwithbothhands

Thechairstabilizesthebentlegandprovidesananchoringpointfortheoppositearm(leftarmwhentwistingtotheright).

Variation3:Sittingonthefloor–chairbehindTotwisttotheright:SitinDandasanaonafoldedblanketandplacethechairbehindyou.

Bendtherightlegandplacetheheelclosetothebuttockbone.

Twist to the right and place the right elbowon the seat. Press the left armagainsttheouterrightknee,asusual.

Marichyasana I – Twist only Marichyasana I is aforwardbend,butthefirststageofitisatwistingaction.It is possible to practice this stage when sitting on thechair as shown inMarichyasana III (see here) but hereweonlyshowthevariationonthefloor,nexttothechair.Totwisttotheleft:

SitinDandasanaonafoldedblanketandplacethechairtoyourleft.

Bendtherightlegandplacetheheelclosetothebuttockbone.

Twist to the left andhold the seatwith the rightarm.The lefthandcanbeplacedonablock,orusedtopushthechair.

This variation can be practiced safely by women during menstruation as asubstituteforMarichyasanaIII.

ArdhaMatsyendrasanaIThespecial crossof the legs in thisasana is challenging.Thechair isused tostabilizetheposeandincreasethetwistingaction.Totwisttotheright:

SitinDandasanaandplacethechairtoyourright.

Bendtheleftlegandsitontheinnerarchofthefoot.Placeafoldedblanketbetweenthefootandthebuttockinordertoraisetheseat.

Bend the right leg and cross it over the left thigh. The right ankle shouldfirmly touch the outer left knee. In order to keep the right shinperpendicular,placeafoamblockbetweentheouterkneeandtheseat.

Twist to therightandhold theseatwith the lefthand.Youcansupport therighthandagainstthewalloronablock

Thechairmakes the leftarmmoreeffective in lifting the left sideof thebodyandprovidessupporttotherightleg,thusenablingonetoincreasethetwistingaction.Onecanalsoholdthechairwithbothhandsforalefttwist

Anotheroptionistoplacethechairbehindyoutosupporttherighthand

ArdhaMatsyendrasanaIIThis isanadvancedvariationofArdhaMatsyendrasanaI (LOY,Pl.330-1). Itprovidesagreaterlateraltwisttothespine.Withtherightlegbent(twistingtotheleft):Putafoldedstickymatonthechairandsitonit.

Bend the right leg toArdhaPadmasana (half lotus), then twist toyour leftandholdthebackrestwiththelefthand.Griptheseatontheleftsidewiththerighthand

Nowbendforwardandswingtheleftarmbehindtheback.Withthelefthandgrasptherightankleorshin

Sittingonthechairthesameway,youcanalsotwisttotheright:Withyourrightarmholdthebackrestandturntotheright.

Fromthereswingtherightarmbacktocatchtherightfoot

PashasanaPashasanaisanadvancedtwist(LOYPl.328&329).Thechaircanbeusedtopreparethebodyforthefinalpose.

Variation1:Sittingonthechair-feetonthefloorThisisaneasywaytolearnthetwistingaction.Totwisttotheleft:Sitonthechairwithlegstogether.Bendslightlyforwardandtwisttotheleft.

Placetherightelbowagainsttheleftouterkneeandgripthebackrestwiththelefthand.

Usethearmsandtheexhalationstograduallyincreasethetwist

Then,slidetherightarmdowntogripthelegofthechair.

Concavetherightsideoftheback,rolltheleftshoulderbackandtwistfurthertotheleft

Variation2:Sittingonthechair-legsonthebackrestTotwisttotheleft: Sit on the chair facing backwards and place the back of the knees on the

backrest.

Twist to the left,placing the rightelbowagainst the leftouterkneeand thelefthandontheseat.

Here, the seat provides the fulcrum for the twist, while the legs are held inposition by the backrest. The support of the backrest is very soothing for theknees.

Variation3:Squatting-chairbehindThis variation better resembles the final pose which is done in a squattingposition.Totwisttotheleft:Standinfrontofthechairandbendthekneesgradually,whiletwistingtothe

left.

Place the left hand on the seat and push down to help move the kneesforward.

Movetherightelbowacrosstheleftlegandpushitagainsttheouterknee

Nowbendfurtherintoasquattingposition

Manypeople tend to fall backwhenpracticing this pose. Supporting the backhandonthechairprevents this.Ithelpstomovethekneesforwardandextendthecalfmuscles.

Variation4:Squatting-chaironthesideThisvariationisclosesttothefinalpose.Totwisttotheright:Standandplacethechairtoyourright.

Bendthekneeswhiletwistingtotherightandholdthechairwithbothhands.

Crosstheleftupperarmovertherightknee.Placetheelbowontheseatandgraspthebackrest

Witheachexhalation,useyourarmstotwistthetrunkfurther.

Ifyoutendtofallbackwards,placeafoldedblanketundertheheels.

Thechairsupporthelpstointensifythetwist.

UtthitaMarichyasanaIIIThis variation ofMarichyasana III is done while standing (hence, the nameUtthita).Thestandingposturehelpstoextendthespine.Therefore,thisisoneofthebestposesforreleasingthelowerbackandcreatingmovementbetweenthevertebras.Totwisttotheright:Placethechairnearthewallandincreasetheheightoftheseat,sothatwhen

puttingyourfootonit,thekneeishigherthanthehip.

Standwithyourrightsidetouchingthewallandthechairinfrontofyou.

Lifttherightlegandplacethefootonthesupport.

Twisttotherightandplacethelefthandagainsttheouterrightknee.

Use therighthand topush thewalland the lefthand topull therightouterknee

Presstherighthiptothewallanddonotallowtheleftthightomoveforward.

Inhaleandextendupward;exhaleandtwist.

Whentwistingtotheleft theright(standing)thightendstomoveforward.Ahelpercanstabilizeitandincreasethetwist.Thehelperpushesthepractitioner'shipstothewallandsupportshisright(standing)legtopreventitfrommovingforward.

At the same time, the helper can roll the left shoulder backwards and pushhis/herrightsideribstotherightandtowardthewall.

The helper should not apply force directly on the shoulder but rather placehis/herlefthandinbetweenthepractitioner’sshoulderandchestandbecarefulnottopulltoostrongly.

Chapter5:Inversions-ViparitaSthiti

SalambaSirsasana

Variation1:SirsasanaontwochairsThis variation enables you to benefit from the tremendous positive effects ofSirsasana, "the king of all asanas", even when you cannot do the poseindependentlybecauseofreasonssuchas:

Difficultyinliftingtheshouldersandcreatingenoughlengthintheneck,•Painorsensitivityintheneck,•Injurytotheskull.Toenterthepose:Placetwochairsfacingeachothernext tothewall.Roll twostickymatsso

that theyhave equal in diameter anddensity andplaceoneon each seat.Thedistancebetweenthechairsshouldallowtheheadtoenterinbetweentheseats.

Standinfrontofthechairs.Bendforward,movetheheaddowninbetweenthetwochairsandresttheshouldersontherolledstickymats.

Now,gentlydrawthechairsclosertoeachother,andtotheneck.Therolledsticky mats should support the flesh between the neck and the twoshoulderssymmetrically.

Placethebackoftheshouldersagainstthewall

Placethepalmsonthechairsandliftthelegs.

Placetheheelsagainstthewallandstayinthepose.

Makesuretheheelsandthebackoftheheadareinline.Keepliftingyourselfbypushingtheshouldersintothechairs

Variation2:Usingthechairtosupporttheshoulderblades Placeachairwithitsbackagainstthewall.Topreventthechairfromfolding,youmayplacea10Kg(20pounds)weight

ontheseat(notshown).

Depending on your size and the chair’s height, youmay need to raise thesurface slightly. In that case, place two or three folded blankets on thestickymatandpossiblyanotherlengthwisethree-foldedblankettosupportthehead

Placethecrownoftheheadonthematorthefoldedblanket,justbelowthefrontedgeof the seat.Straighten the legsandmove forward to touch theseatwithyourshoulderblades.

GouptoSirsasanaliftingonelegaftertheother .Ifyoufinditdifficulttoliftthelegs,askafriendtohelpyou.

Note:InordertoprotecttheheadandneckfromexcessivepressureinSirsasanaitis

crucial to lift the shouldergirdleand to take the shoulderbladesdeep into thebody.Inthisvariation,thechairhelpsthearmandshouldermusclestoholdtheshoulderbladesinplace.Studyhowstronglythesemusclesshouldworkinfree-standingSirsasana.Thechairblocks themovementof theshouldersbackwardasoneliftsthelegs,thusmakesitmorechallengingthenusual.Ifyoufindittoodifficult,askafriendtohelpyou.

Sirsasana Variations The following variations in Sirsasana can be practicedusingthechairasthesupportforoneorbothlegs.

EkaPadaSirsasana

UrdhvaDandasana

ParsvaikaPadaSirsasana

PindasanainSirsasanaThisadvancedvariationinSirsasanaispossibleifyoucaninterlockyourlegstoPadmasana (the Lotus) while standing on the head (possibly with the backagainstthewall).Inthefinalpose,thelegsarelowereduntiltheshinstouchtheupper arms (LOY,Pl. 218).The chairprovides ahigher support and thereforeenablesalonger,lessstressfulduration .

Placeabolsteronthechairforahigherandsoftersupport

SirsasanaViparitaKaraniThe common variation ofViparitaKarani is practicedwith the shoulders andbackof theneck restingon the floor.However, thisSirsasanavariationof the

poseispracticedwiththecrownoftheheadrestingonthefloor.Note:Thisisanadvancedvariation–donottryitwithoutproperguidance.Togetintothepose:

Place the chair near thewall, and a folded blanket slightly away from thechair. The height of the blanket depends on your height and the chair'sheight.

Sitsidewaysonthechairandrolltoplacethelegsonthewall.Insertthearmsinbetweenthelegsofthechair.

Slowlyslidedownfromthechair,archtheback,andkeepslidinguntilthetopoftheheadrestsontheblanket.

Stretchthelegsverticallyupandstayinthepose

FromthisposeitispossibletomovedirectlytoSalambaSirsasanaasshowninto .

It isanicewaytoenterSirsasanasincethechairhelpstoextendtheneckandspineandtoopenthechest.ThiscanbemaintainedwhenmovingtoSirsasana.However, one should be very experienced and stable in Sirsasana beforeattemptingit.

PinchaMayurasanaPinchaMayurasana (LOY,Pl.357) requiresbalance, strengthandmobilityoftheshoulders.Youcanstartbyusingthechairtopreparetheshouldersforthepose.Note: This variation requires a great deal of movement in the shoulders.Beginnersmayskipit.Liewiththeupperbackonthechairandinserttheheadandarmsunderthe

backrest .Ifyouhavelongupperarms,useablanketortwotoraisetheseatuntilthedistancebetweentherungandtheseatmatchesthelengthoftheupperarms.

Bend your elbows to catch the back rung or the back legs. The hands andelbowsshouldbeshoulderwidthapart

Ifyourpalmsdonotreachtherungaskyourteachertohelpyouortrytousetherighthand tohelp the left tocatch,andviceversa.Aftera fewtimes,youmaybeabletocatchwithbothhands.Anotheroptionistoloopabelt

aroundtherungandcatchthebelt.

Slidebacktothechairuntiltheheadissupportedontheseat,andtheelbowsarejustabovethepalms.

Liftthepelvis;youmaystraightenthelegs,butkeepliftingthebuttocks

Rolltheelbowsfromoutsidein,tomaintainthemshoulderwidthapart.

This variation opens the shoulders and prepares for Pincha Mayurasana inwhichthereshouldbea900anglebetweenthelowerandtheupperarms.

Inmanycases,theshoulderbladesstickout,thefrontribspushforwardandthebuttocksdropback.Thefollowingvariationcanbeusedtosupporttheshoulderblades,keeptheposeverticalandreduceloadonthelowerback.Practicingthisway will help you to open the chest and increase movement in the shoulderregion.Tousethechair:Placethechairnexttothewall,withtheseatfacingyou.

Place the forearms on the floor, under the chair. The elbows should beshoulderwidthapartandtheforearmsparalleltoeachother.Ifyoucannotmaintain theproperwidth,placeablockbetween thepalmsandtightenabeltaroundtheelbows.

Raisethebuttocksandsupport theshoulderbladesagainst thefrontedgeofthechair.

LiftthelegstoPinchaMayurasana.Stretchthewholebodyupandstayinthepose

Youcanhangabeltontheseattopreventthechairfromfoldingandtoensurethattheelbowswillremainundertheshouldersandwillnotslideoutward.Hangabeltontheseat

Insertthearmsinsidetheloop,andplacetheelbowsatshoulderwidth.Thebeltshouldbeadjustedsothatitwillembracetheelbowsandtheseatwithslightpressure.

LiftintoPinchaMayurasana

Ahelpersittingonthechaircangentlyliftandpullyourlowerfrontribsasin .Thechairkeeps theshoulderblades tucked inandprevents theshoulders fromshrinkingtowardthefloor,thushelpingtheupwardextension.

SalambaSarvangasanaIThisisoneoftheposesinwhichthechairisoftenusedandiscommonlycalled"ChairSarvangasana".Thechairsupportenablesdeeprelaxationandmakestheposerestorativefor thebodyandmind.Ithelps toopenthechestandimprovebreathing in theupper chest region.The chair stabilizes thepose to the extentthatevenpeoplesufferingfromneckproblemsortightnessintheshoulderscandoitsafely.

Tousethechair: Place the chair next to the wall, with its backrest 10-15 centimeters (4-6

inches)fromthewall.

Putafoldedblanketontopofastickymatontheseat.

Spreadablanketunderthechairandplaceabolsteronthefloorparalleltothefrontofthechair.

Sit sidewayson thechair thenroll tomove the legs toward thewall.Whileholdingthebackrest,placetheheelsinthespacebetweenthebackrestandthewallandpullyourselftowardthewalluntilthebuttocksareclosetothewall

Now you are lying safely balanced on the chair, so you can release thebackrest,move the arms under the seat, insert them in between the frontlegsofthechairandgripthebacklegs

Slowlyslidedownandresttheshouldersonthecenterlineofthebolster.Usethearmstopulltheshouldersbackuntilthebackoftheneckrestsfreelyontheroundededgeofthebolster.Yourweightshouldbedistributedbetween

thechairandthebolster.

Holdthebackhorizontalrungofthechairwiththepalmsfacingup.

Thelegscanleanagainstthewall orstretchverticallyupward .

Notes:Usingthewallisoptional;theposecanalsobepracticedwithoutthewall.Iftheneckfeelscompressedoriftheseatistoohighforyou,placeatriple-foldedblanketunderthebolstertoraisetheshouldersfromthefloor(notshown).

If the seat feels too low, place another folded blanket on the seat to support thesacrum .

VariationsofChairSarvangasanaThe legs can be placed inBaddha Konasana, with the feet supported on thebackrest.

Insomecases,itismoreconvenienttoloopabeltaroundthebackresttoprovidealowersupportforthefeet.

ThelegscanalsobeinPadmasana.

Theselegvariationsgivemorelifttothebackandafurtheropeningofthechest.

Bendingtheelbowsaroundthefrontlegsofthechairintensifiestheopeningofthechest.

FromthereyoucanmovetoPindasanainSarvangasana.

Halasana&Variations(backagainstthechair)TogotoHalasana:

FromChairSarvangasana,lowerthelegstothefloorandmovetoHalasana.Stretchthelegsandplacethetopofthetoesonthefloor(ifyoufindithardtoreachthefloor,placealowstoolbeneaththetoes).

Keepholdingthechair.

Now,pull thechair towardyoutosupportyourbackwith thefrontedgeoftheseat.Ifpossible,bendtheelbowsaroundthefrontlegsofthechair

Now, lift yourself back into Sarvangasana. This time the body should beverticalasintheclassicpose

Lower one leg to the floor forEkaPada Sarvangasana (LOY,Pl. 250) .Thenchange,andlowertheotherleg.

LoweronelegtothesideforParsvaikaPadaSarvangasana(LOY,Pl.251).Thenchange,andlowertheotherleg.

Then go back toHalasana and practice variations such asKarnapidasana,Supta Konasana, Pindasana in Sarvangasana (LOY, Pl. 269), ParsvaHalasanaandmore(onlyParsvaHalasanaisshownhere ).

ArdhaHalasana&Variations(feetonthechair)FullHalasanaispracticedwithtoesonthefloor.Thisvariationofthepose,withtoesontheseat,iscalledArdha(half)Halasana.Toenterthepose:

Stack 4 to 6 folded blankets to form a raised platform for the arms andshoulders.

Placethechairat theappropriatedistancefromtheedgeof theblankets,onthesidewheretheheadwillbe.

Lie with the back on the platform so that the shoulders are set about 5centimeters (2 inches) in fromtheedgeand thehead ison the floor (it isrecommended to place an additional blanket under the platform as acushionforthehead).

Liftthehipsandrollbackuntilthetipsofthetoesreachthechairbehindthehead.

Stretch your arms behind your back, interlock the fingers and press theelbows down toward the floor. Stretch the legs, lift the front thighs, andtightentheknees

AfterseveralminutesinArdhaHalasanalifttherightlegup thenchange,andlifttheotherleg.

Finally,youcanliftbothlegs(oneaftertheother)intoSarvangasana.

From there, draw the chair further toward you, bend the legs, and use thechairfor(Ardha)Karnapidasana .

IfyoucanplacethelegsinPadmasana(theLotus),thenusethechairtodoPindasanainSarvangasana .

You can place two chairs at both sides diagonally from the platform, tosupportthelegthatmovesdowninParsvaikaPadaSarvangasana

Thenlowerbothlegstothechairsto(Ardha)SuptaKonasana

ArdhaHalasanaisarecommendedwaytolearnSarvangasana.Manybeginnersfinditdifficulttolifttheupperbackandplacethemselvesontheheads(tops)ofthe shoulders. InArdhaHalasana the high support of the feet enables one toachievethisliftwithmoreease.Note:Thisposecanalsobeperformedpassively,withoutthestrongarmandlegstretch,asawaytoextendandrelaxtheback(seeRestorativeArdhaHalasana

onhere).

NiralambaSarvangasanaChairSarvangasanahasbeenshownbeforewiththebackfacingthewallbutitcanalsobedonewiththefrontfacingthewall.ItcanbeusedasapreparationforNiralamba (with no support)Sarvangasana because you can balancewithonlythefingerandthetipsofthetoespressedagainstthewall(insteadofusingthearmstosupporttheback).Toentertheposefromthechair:Placethechairfacingthewall,abouthalfameter(20inches)awayfromthe

wall.

Spreadablanketbetweenthechairandthewallandputabolsteronit.Allowenoughspacebetweenthebolsterandthewallfortheheadandnecktofitin.

Sitonthechairandslidedownintotheposeasexplainedintheinstructionsfor"ChairSarvangasana"(seehere).

Liftthebodyoffthechair,stretchitupandplacethetoesagainstthewall.

Move thearms toward thewallandplace the finger tipsagainst it.Supportyourselfinthiswayandstayinthepose(thisisNiralambaSarvangasanaI.LOYPl.236)

Then, stretch the arms along the sides of the body (this is NiralambaSarvangasanaII.LOY,Pl.237)

From thereyou canuse the chair and thewall toperformKarnapidasana andSuptaKonasanaasfollows:Movethearmsback,insertthemunderthechair,andgripitsbacklegs.

Bendthekneesandplacetheshinsandfeetagainstthewall

From there, spread the legs wide apart to Supta Konasana and roll thebuttockstowardthewall( ),

WallHalasanaandSarvangasanaHalasana and Salamba Sarvangasana can be practiced with the back leaningagainst thewall.This is another restorative andvery relaxingway todo theseposes.Itispossiblebutratherdifficulttorollintotheposefromthefloor.Thechairmakes it easier toenter theposeand isused later to support the legs forHalasanaanditsvariations.

Toentertheposefromthechair:Placethechairfacingthewallabouthalfameter(20inches)awayfromthe

wall.

Placeablanketbetween thechair and thewall andput abolsteron it.Thebolstershouldtouchthewall.Sometimesabolsterwillnotsuffice;inthiscase,putanothertriple-foldedblanketunderthebolster.

Kneelonthechairandplacethepalmsonthebolster

Slowlyloweryourselftowardthefloor,controllingthemovementwithyourarms

Roll thehead inandrestyourshoulderson thebolster.Move theshouldersbacktowardthewallandthenleanthebackagainstthewall.Putthelegsonthechair.ThisisArdhaHalasana

Afterseveralminutes,moveontoSarvangasana.Here,thewholebackofthebodyrestsonthewall .

Youcansupportthepelvisbyplacingafoamblockbetweenthewallandthepelvis .

FromthereyoucanpracticesomevariationslikeEkaPadaSarvangasana ,

AndKarnapidasana .

RestorativeArdhaHalasanaThechairorabenchcansupport the thighs inArdhaHalasana.This isaveryrelaxingpose.Itcalmsthebrainandhelpstoreducestress.Itisalsohelpfultoalleviatelowerbackproblems.Placethechairandspreadablanketnexttoitsside.PlacetwobolstersinaT

shape:onebolster tosupport theshouldersand theother tohelpwith the"takeoff"(enteringthepose)and"landing"(exitingthepose).Placeoneortwofoldedblanketsontheseat

Thereasonforusingthesideofthechair is thatotherwise, thehorizontalrungwillnot let theheadmoveunderneath thechair(If thechairhasnorungs,youcanplaceitsfrontagainsttheshoulder-supportingbolster). Lie with the shoulders on the supporting bolster, the back on the vertical

bolsterandtheheadunderthechair

Rollyourselfupandplacethelegsonthesupportofthechair.

Stretchthearmsback.Interlockthefingersandmovetheshouldersbackuntiltheyrestonthecenterlineofthebolster.

Nowreleasethearmstothesidesandrelaxinthepose

SetuBandhaSarvangasanaThisposeispartoftheSarvangasanacycle.AdvancedpractitionersenterintoitbyarchingbackfromSalmbaSarvangasana.Thechaircanbeusedtolearnthisaction.Thechairisusedtoprovidehighersupportforthelegs,soonecandrophalfwayinsteadofdroppingallthewaytothefloor.Tousethesupportofthechair:

Preparea supportingplatformforSarvangasana asexplained in thesection"ArdhaHalasana&Variations(feetonchair)"(seehere).

Place the chair at the appropriate distance from theplatformon the side towhichyourbackwillface.Youcanplacethechairnexttothewallbutthisisnotmandatory.

Perform Salmba Sarvangasana, then arch back, bend the knees, and placethemonebyoneonthechair

Straightenthelegs.Ifthechairisnexttothewall,pushthefeetagainstthewall.Thiswillincreasethearchandtheopeningofthechest

Fromhereyoucancontinueontosomeotherinterestingvariationssuchas:

LiftonelegatatimetoEkaPadaSetuBandhaSarvangasana(LOYPl.260)

Or,bringthelegstoPadmasanaandplacethemonthechairforUttanaPadmaMayurasana (Rememberthatinthefinalposethekneesshoulddescendallthewaytothefloor,seeLOYPl.267).

ThechaircanalsobeplaceddiagonallytothesideinordertousethebackrestasasupportforParsvaSarvangasana(LOYPl.254) andParsvaikaPadaSetuBandha Sarvangasana .Youwill need two chairs (or someone tomove thechairfromsidetoside).

Chapter6:BackwardExtensions–PurvaPratanaSthiti

Thechairoffersmanyoptionsforopeningthechest,elongatingthelowerbackandworkingthebackmusclesinpreparationforindependentbackarching.

Salabhasana

You can use the chair to learn the chest action of salabahasana. Support thepalmsontheseatandpressdowntoliftthechestwhilearchingtheupperback.

ThisvariationofSalabahasana,inwhichthearmsarestretchedforwardandthepalmsaresupported,isespeciallyusefulforpeoplewhosufferfromlowerbackpain.Itenablesagoodworkoutforthebackmuscleswithonlymoderateloadonthelumbarspine.

UrdhavaMukhaSvanasana

Inthispose,thearmsareusedforliftingandopeningthechest.Formanypeoplethearmsfeeltooshortforthisaction.Thisiswherethechaircanhelp.

Variation1:HandsonthebackrestPlacethechairinfrontofyouwiththebackrestfacingyou.

Holdthebackrestandmovethepelvisforwarduntilthefrontgroinstouchthebackrest.

Now,archtheback.Rolltheshouldersbackanddown.Extendthespineandneckandlookup .Movethetailbonein.Tightentheknees.Liftandopenthechest.

Comparedwith the classic pose, the load on the arms is decreased,making iteasiertoliftthechestandconcentrateonthelegaction.

Variation2:HandsontheseatPlacethechairinfronttheofyouwiththeseatfacingyou.Placethepalmson

theseat.Movethepelvisforwarduntilthefrontgroinstouchtheseat.Archtheback.Rolltheshouldersbackanddown.Extendthespineandneckandlookup.

Tohelprolltheshouldersback,youcanturnthepalmsout

Thechestshouldmoveforwardinbetweenthearms.Iftheseatisnarrowerthanyourchest,placeawoodenplankontheseatandpositionthepalmsonitsends.(Putapieceofstickymatundertheplanktopreventitfromsliding)

DwiPadaViparitaDandasanaWhendoneindependentlythisisanadvancedbackarch(LOY,Pl.516)butwiththe chair almost everybody can stay in the pose and enjoy its benefits.Following,areseveralwaysofusingthechairforthispurpose.

Variation1:LegsinsertedunderthebackrestThisistheclassicpreparationfortheactualpose.Itrequiresabeltandastickymat.Most people require some adjustment of the seat height (using a foldedblanket)and/orheelsupport(usingblocks).

Note:Yourpelvisneedstofitthroughtheseatandthebackrest;forthisreason,themetalbackplatethatisusuallypartoftheoriginalchairmustberemoved.

Todotheposefollowtheseinstructions:Placethechairwithitsbackresttowardthewallattheappropriatedistance,so

thatwhilesittingtheheelswillreachthewall.Putafoldedstickymatontheseatandpossiblyafoldedblanketforcushioning.

Sitwiththethighsunderthebackrest,facingthewall.Tightenabeltaroundtheupperthighs.

Holding the backrest, lie back on the seat so that the shoulder blades arealignedwiththefrontedgeoftheseat.

Liftandopenthechest.Usethearmstoactivatetheshoulderblades

Stay in this position for awhile, then slide further down toward the floor,untilthebottomsoftheshoulderbladesjustpassthefrontedgeoftheseat.Insertthearmsinbetweenthefrontlegsofthechairandgripthebackrung(palmsfacingup)orthebacklegsofthechair(palmsfacingout).

Straightenthelegsandpushthefeetandheelsagainstthewall

Ifyoufindithardtostraightenthelegs,useablocktoraisetheheels

Afterstayingintheposeforseveralminutes,takethearmsoutandholdtheelbows beyond the head. Keeping the shoulders rolled back, extend theelbowsandlowerthemdown .

Youcanthenstretchthearms,placingthebackofthehandsonthefloor .

Gradually, you can slide out of the chair (towards the head) and work ondifferentlatitudesoftheback.Thefeetwillbedrawnawayfromthewall.If possible, bend the elbows around the front legs of the chair and place the

crown of the head on the floor (or on a folded blanket). This will bring youclosertotheclassicpose .

Staying in the pose, one realizes why B.K.S. Iyengar writes the following inLightonYoga:"Thisexhilaratingposekeepsthespinesoundandhealthywhilethechestexpands fully…Theposehasaverysoothingeffecton themind, sothat the emotionally disturbed find it a great boon". The pose also gentlystimulatestheheartandimprovesbloodcirculation.Nowondertheuseofthechairinthisposeissocommon(insomeofPrashantIyengar'sclassesinPune,thisposeispracticedforoveranhour).

MoreVariationsofViparitaDandasanawiththechairThefollowingvariationsenhancesomespecificeffectsofthesamepose:

1.Liftingthepelviswithabelt

Abeltcanbeusedtoliftthepelvishigher:Placeanun-buckledbeltacrossthechairseat.

Sitonthechairandwrapthebeltaroundyoursacralband.

Take the two ends of the belt, pass them through the backrest, wrap themaround the top bar of the backrest and cross them, so that the belt endcomingfromyourleftsideisheldbyyourrightpalmandviceversa

Archthebackovertheedgeoftheseatandpulltheedgesofthebelttoliftthepelvis

Thisvariationisverygentleandcanserveasanicewarmup,especiallywhenbackbendswerenotpracticedforawhileforsomereason(e.g.afterdeliveryorillness).

Itisalsopossibletoloopthebeltandtightenitaroundthebackrest

Tointensifythebackarchandthestretch,straightenyourlegsandstretchthem,movethetailbonefurtherin .

The lift of the pelvis can alleviate lower back aches which some peopleexperienceinthispose.

2.UsingarolledmatArolledstickymatcanbeusedtoincreasethemovementandtoalleviatesomeproblemsinthepose.Threealternativesareshownbelow:

i)Supportthesacral-coccyxband.

Place a rolled stickymat lengthwise, alignedwith the spine under thebuttocks

Thiscanalleviatepressureonthelowerback.Ahelpercangentlypulltherolledmattolengthenthesacralarea.

ii)Supportthechest.Placetherolledmatwidthwiseunderthemid-chestarea

iii)Supportthelumbar.Placetherolledmatwidthwiseunderthemid-lumbararea

Thiscanalleviatepressureinthelumbarregion.

3.PlacingweightonthethighsOneactionyouneedtodointheposeistomovethefrontthighsbackandmakethem heavy while elongating the back of the legs toward the wall. Todemonstrate this effect, a helper can stand on the practitioner's thighs. This isverypleasantsincetheextraweightonthethighshelpstoopenthechest(whenIteachthisposeIfindmyselfsteppingfromonestudent'sthighstoanother).

SlidingoutofthechairThissectionisintendedforadvancedpractitioners.

i)SlidetowardChakraBandhasana(LOY,Pl.524).

Slidea little furtheroutof thechairuntil thehead touches the floor (ifneeded,placeafoldedblanketonthefloor).

Bendtheelbowsandgripthefrontlegsofthechair .Ifyoufindithardtoreachthechair’slegs,youcanloopabeltaroundthemandholdthebeltinstead(notshown).

ii)SlidetowardKapotasana(LOY,Pl.512).

Bendthekneesandplacethefrontanklesorshinsonthebackrungofthechair.

Insertthearmsinbetweenthefrontlegsofthechairandgriptheankles,orinterlockthearmsabovethehead

Ifpossible,bendthekneesfurtherandplacethemetatarsals(topsidesofthefeet)onthefrontrung .

iii)MoveintoUrdhvaDhanurasana(LOY,Pl.482).

FromViparitaDandasana,bendthelegsandplacetheheelsonthebacklegsofthechair.

Placethepalmsonthefloor,ascloseaspossibletothefrontlegsofthechair.

Lift the trunk up from the seat and move the pubic area toward thebackrest.Ifpossible,liftthechairwiththepubicbone.

iv)PracticeEkaPadaViparitaDandasana(LOY,Pl.521).

Moveoutofthechair.SitonthechairandinsertonlyonelegunderthebackrestasshowninDwiPadaViparitaDandasana.(seehere.)Placetheotherlegoverthebackrest,foldedattheknee.

Useabelttopulltheheeloftheliftedlegthenstraightenbothlegs.

First, stretch the lifted leg vertically up , then you can stretch yourhamstringsfurtherbypullingtheliftedlegtowardyourbody

FoldingthelegsYoucanbringthelegstoPadmasana(lotuspose)onthechair.TheinterlockofPadmasanakeepsthelegsfromopening.However,forBaddhaKonasanayouwillneedabelt.

Loopthebeltaroundthebackrest.

BendthelegstoBaddhaKonasanaandsupportthefeetwiththebelt

Lieontheseatandarchback

ComingoutoftheposeThecommonwayofcomingoutofchairDwiPadaViparitaDandasana is tobendtheknees,inhaleandthenliftthechestandheadtoasittingposition.Asanalternative,whichIpersonallyfindmuchmoresuitabletrythefollowing:

Bend the knees and insert the feet under the back rung. Extend the toesbackwards

Slidedownfromthechairuntilthekneesreachthefloor.Liebackontheseatandholdtheelbows

ThisissupportedKapotasana.Itisveryrelaxingtorestonthechairinthisway,breathingintotheopenchest.

Asyouraisethetorsofromtheseat,drawthechair’sbackrestwithyouandbring it over in front of the body as you sit on the heels. Rest the backagainstthetiltedseat

Youcanthentwisttothesides,usingthelegsofthechair .

Variation2:UpperbodyinsertedunderthebackrestIt is possible to practiceDwiPadaViparitaDandasana on the chair from the

oppositesideofthechair.This is especiallypreferable ifyouplan tomove fromDwipada toEkaPadaViparitaDandasana.

Placethechairattheappropriatedistancefromthewall,withitsseattowardthewall.Putafoldedstickymatontheseatandpossiblyafoldedblanketforcushioning.

Loopabeltaroundthebackrestandletithang.

Sitonthefloorwithyourbacktotheseat,legstowardthewall.Liebackontheseatandinsertthearmsthroughthehollowbackrest,thenthehead,andfinally,thechest.

Archthebackandstretchthelegswiththefeetpushingagainstthewall.

Now,tocontinueintoEkaPadaViparitaDandasan,bendoneleg, loopthepreparedbeltarounditsheelandstretchthelegupagainsttheresistanceofthebelt(tightenorloosenthebeltasneeded).ThisissupportedEkaPadaViparitaDandasanaI(LOY,Pl.521)

YoucanalsoliftbothlegstoViparitaKarani.Clearly,it iseasiertoraisethelegintotheEkaPadavariationwhenyouenterthechairinthismanner,sincethebackrestdoesnotgetintheway.Inaddition,thebeltisstretchedagainstthebackrest,keepingthelegactive,whileenabling

youtostretchthearmsovertheheadortointerlockthefingersaroundthebackofthehead(notshown).Fromthere,continuetowardEkaPadaViparitaDandasanaII(LOY,Pl.523). Bend the lower leg and place the back of the foot above the front rung.

Continueusingthebeltfortheliftedleg.

Bendtheelbowsandgripthebacklegsofthechair

Now,use thebelt toperformDwiPadaViparitaBaddhaKonasana.Adjustthelengthofthebeltsothatthebeltsupportsthefeetatseatlevel

Finally, interlock the legs toPadmasana and hold the arms at the elbows.ThisisDwiPadaViparitaPadmasana .

Tocomeoutofthepose,releasethelegs’interlockandslidedowntowardthelegsuntilthekneesareonthefloor(ifyouneed,youcanprepareabolsterinadvancetosupporttheknees).

UstrasanaThechairisusedheretosupportthebackinordertoincreasethechestopening.Italsoenablestostaylongerinthepose.

Variation1:Supportedbytheseat(with2bolsters)Placetwobolstersontheseat.Kneelwithyourbacktotheseatandslidethe

shinsandfeetbeneathit.

Presstheshins,archbackwardsandrestyourbackonthebolsters.Ifyouaretall, theheadwillbesupportedby thebackrest ;otherwise,usea rolledblankettosupportthebackoftheneck.Holdthebackrest

Tousethewall:Place thechairwith itsbackrest toward thewall at theappropriatedistance

fromit.

Extendthearmsovertheheadandpushthefingertipsagainstthewall

Variation2:SupportedbythebackrestKneelwiththebackfacingthebackrest.

Archbackandrestyourbackonthebackrest.Thebackrestshouldsupportthebackjustbelowtheshoulderblades .Youcantiltthechairtoadjusttheheightofthebackrestaccordingtoyourneeds

Youcanalsodoitfacingthewallasin

Thewall is used as a reference. Push the pubic bone against it to ensure theverticalityofthethighs,andtohelpmovethetailbonein.

Youcanalsofoldthechairanduseitagainstthewallasfollows:Foldthechairandplaceitslegsagainstthewall.Theseatofthechairshould

facedown.

Kneel with your back to the wall in front of the chair. Place the backrestagainsttheback.Thebackrestshouldleanagainstthesacralgirdle orthetoplumbararea .

Unfold the chair slightly and insert the arms between the backrest and theseat.

Archbackintotheposeandplacethepalmsonthesolesofthefeet,asintheclassicpose(LOY,Pl.41).

The placement of the chair against the wall keeps it stable and creates anexcellentfulcrumforthebackbendingaction.

Variation3:KneelingfacingthechairKneel facing the chair, so that the pelvic area is pressed firmly against the

frontedgeoftheseat.

Holdtheseatandstartcurvingtheback

Keeppushingthepelvis(orfrontgroins ifyouaretall)against theseatandmovethearmsbehindyourback.Placethepalmsonthesolesofthefeetasintheclassicpose

UrdhvaDhanurasanaUrdvaDhanurasana(LOY,Pl.482)isachallengeformanystudents.Thechaircanbeusedinavarietyofwaystoliftthebodyintothebackarch,andstaytheremorecomfortably.Thefollowingvariationsserveto:

PreparefortheposeandfacilitateenteringintoitSupporttheposeforalongerperiodAlterthegeometryofthepose,toachievedifferenteffects.

Variation1:Preparation,lyingonabolsterPlacethechairwithitssidefacingthewall,about75cm(30inches)fromthe

wall.Putabolsterwidthwiseontheseat(paralleltothebackrest).

Lieonthebolsterwithyourheadtowardthewall.Thebolstershouldsupportthebackandbuttocks.

Keepthekneesbentandstretchthearmsovertheheadtotouchthewallwiththepalmsorfingertips

Onceyouget accustomed to the back arch, straighten the legs onebyone,extendthem,andpushthefloorwiththeheels

Incaseyouneedawidersupportfortheback,usetwochairs.Positionthechairsoneagainsttheotherandplacetwoorthreebolstersontheirsseats.

Thispreparatoryvariationopensthechestandhelpstocreatemovementintheshoulders.Itisagoodwarm-upfortheactualpose.Peoplewhoarenotreadytodotheindependentposewillfindthisvariationarefreshingsubstitute.

Variation2:UsingthechairtoentertheposePlace thechairwith itsbackagainst thewall.Placeabolster infrontof the

chair.

Sitonthebolsterthenleanbackonthefrontedgeoftheseat

Liftyourself,liebackontheseatandholdthebackrest

Now,liftfurtherandplacethetopoftheheadontheseat

Then,movethehandstothewallandpushthewalltoliftup.Straightenthearmsandusethesupportofthewalltostayinthisarchedpose .

To come down, bend the arms and knees and lower yourself down to thechair.Then,sitonthebolsterinfrontofthechair.

Using the chair in this way, it is quite easy to enter the pose.We asked thephotographer(abeginnerstudent)todoit,andheliftedhimselfupintotheposewithnodifficulty.

Another way to lift up intoUrdhvaDhanurasana, using an inverted chair, isshowninthefollowingphotos:

Variation3:BacksupportedonthechairThisisyetanothereasywaytoentertheposeandstayinitcomfortably.

Place thechairwith itsbackfacing thewall,atadistanceofabout1meter(3.5feet)fromthewall.Sitonthechairandplaceabolsterortwobetweenyourbackandthebackrest

Archback then liftyourselfup.Stretch thearmsover thehead to reach thewall.

Staywithyourbacksupportedbythebackrestandthebolsterswhilepushingthewallwiththehands

Inthebeginning,it issafertohavesomebodyholdthechairtopreventitfromtiltingback;however,advancedpractitionerscaneasilydothisvariationontheirown,withoutbolsters.

Placethechairwithitsbackfacingthewallatadistanceofabout1meter(3.5feet) from thewall.Siton thechair andplacea folded stickymaton thebackrest.

Placetheheelsonthefrontlegsofthechair.Thiswillpreventthechairfromtilting.

Liftyourselfup from thechairwhilearchingbackwards;use the topof thebackrestasasupportforthemid-backarea.Stretchthearmsovertheheadandreachthewall

Now,archfurtherandmovethepalmsdownthewall,oneaftertheother

Thisvariationincreasestheflexibilityoftheupperbackandshoulders,enablingadeeperarchingoftheupperbody.

Variation4:PelvissupportedonthechairPlace thechairwith itsbackfacing thewall,atadistanceofabout1meter

(3.5 feet) from thewall. Place a folded stickymat on the backrest and abolsterontheseat.

Standinbetweenthechairandthewall,facingthewall.

Placethesacralareaonthebackrest,takingthetailbonedeepin.Ifneeded,lifttheheels orplacethefeetonblocks.

Archbackoverthebackrestandplacetheheadonthebolster.Ifyouaretall,youmaynotneedthebolsterontheseat.

Ifpossible,extendthearmsandholdthefrontlegsofthechair

Ahelpercanassistinstretchingthearmsandincreasingthearch.Thehelper places one foot on the seat.After archingback, the practitioner

graspsthehelper’sleg.Thehelpergentlypullsthepractitionerarmswhile

turningthetricepsmusclesinwardtowardhis/herface.

Thisvariation increases the flexibilityof the lowerbackandhelps tokeep thetail bone and sacrum well lifted. Note: the sticky mat may be replaced by abolsterifmoreheightisrequiredforsupportingtheback

Variation5:CatchingthelegsofthechairThisisthefirstvariationinwhichyouattempttoentertheposefromthefloor.Placethechairwithitsseatfacingthewall.

Lie on your back, head close to the chair, and grip its back legs. Push thechair a little toward thewall. The chair will slide and fold slightly untilbeingstoppedbythewall

Lift yourself and place the crownof the head on the floor.Now, press thearmsandheadtotuckintheshoulderbladesandarchtheupperback.

Pushing the hands against the chair legs,move the body away from it andstraighten thearms.Turn theupperarmsfromoutside in(tricepsmusclesrolling toward the face) and make sure the elbows are kept absolutelystraight.

Now,walk the feet slightly in and, without bending the elbows,move thechestclosertothewall.

Holding the chair provides anchoring for the hands. It also provides a raisedsupport for thepalmsandkeeps them turned in,bothofwhichhelp the liftingandtheturningofthearms.

Ifyoufinditdifficult to lift fromthefloor,youcanliewith thebackonabolster.

This variation can also be done with the back of the chair facing the wall;

however,youshouldbecarefultopushthelegsofthechairstronglydownwardinordertopreventthechairfromslidingandfoldingagainstthewall.Placethechairwithitsbackfacingthewall.

HoldthefrontlegsofthechairandpushDOWNtoliftyourselfup.Placethecrownoftheheadonthefloor.Liftyourshoulderblades

Liftfurthertoplacethebackoftheheadontheseat.

Lowerthepalmstowardthefloor,graspthelegsofthechair ,orplacethepalmsonthefloor

Afterholdingtheposeforafewminutes,movethepalmstotheseatandpushtostraightentheelbows .

Placingtheheadontheseatasin and hasaspecialeffectontheopeningofthechest.

Once you place the palms on the seat and straighten the arms, as in , thegeometry of the pose changes. The load on the arms is reduced significantly,enablingyoutoliftthechestandstayintheposewithlesseffort.

Variation6:FeetonthechairThisvariationchangesthegeometryoftheposeinadifferentway.Placethechairnexttothewall,withitsbackfacingthewall.Placeasticky

matontheseat.

Lieonthefloor,yourlegsclosetothechair,andplacethefeetontheseat.

Pushyourselfupandplacethecrownoftheheadonthefloor

Inhale,thenexhaleandpushfurthertostraightenthearms

Ifstable,youcanliftonelegandapproachEkaPadaUrdhvaDhanurasana(LOY,Pl.501)

Liftingyourselfupwiththefeetraisedontheseatisquitestrainingforthearms,butonceyouareup,itiseasiertokeeptheelbowsstraight,tomovetheshoulderbladesin,andtoopenthechest.

Becauseofthehighsupportofthefeet,thepelvis(pubicbone)ishorizontal,sothereisabsolutelynotensioninthelowerabdomen.Itremainssoftandrelaxed;hence, women who practice Urdhva Dhanurasana regularly can stay in thisvariationduring(normal)pregnancy,orevenafteracesareandelivery(onlyafterrecoveringfromtheoperation,ofcourse).

However,pushinginto thepose in theseconditions isnotappropriate, thusthepresenceofahelperisrequiredtohelpyougetintoandoutofthepose .

UrdhvaDhanurasanaIIPlates483 to486 inLOYshowhow toarchback fromTadasana toUrdhavaDanurasana;BKSIyengarwrites there:"while learning thepose thiswayit ishelpful to use a friend or awall."However, the chair can also be used in thefollowingway:Standwithyour legsapart atpelvis-width in frontof thebackof thechair.

Holdthebackrest.

Liftyourchestandstartarchingback.Pushthechairtoliftthechestandtomoveyourshoulderbladesintothebody

Usethesupportof thechair toarchfurtherwhilemaintainingtheliftof thechest

Ifpossible,bendthekneesslightlyandplacethepalmsontheseat

DroppingtoDwiPadaViparitaDandasanaAdvancedpractitionersenterthisposebydroppingbackfromSirsasana(LOY,Pl.517-520).Thisrequiresbalance,control,andflexibility.Whenlearning,thechaircanbeusedasanintermediatelandingforthefeet.As a preparation, youmay want to open the shoulders. You can do it in thefollowingway:Holdablocktomaintainthepalmsatshoulderwidth.

Kneelnearthechairandplacetheelbowsonthebackrest.

Createmovement in the shouldersbymoving the sternumbone away fromthearms.Avoidpushingthesternumtowardthefloor.

Now,todropintothepose:PerformSirsasanaattheappropriatedistancefromthechair,withyourback

facingtheseat.

Bendthekneesandpointthefeettothechair

Keep lifting the shouldersand tucking the shoulderblades inwhilearchingback.

Archfurtherback,until thefeetlandontheseat .Lift theshoulderbladeswayup.

In the learning process, fearmay arise out of concern ofmissing the chair.A

helpercansecurethelandingandcorrectthepositioningofthechairifneeded.

VrschikasanaIThis is an advanced pose (LOY, Pl. 536-7); the chair can help you to worktowards it. Dropping into the pose is similar to that of Dwi Pada ViparitaDandasana (seehere),buthereyoustart fromPinchaMayurasana rather thanfromSirsasana.HoldthelegsofthechairandgouptoPinchaMayurasana.

Bendthekneesandpointthefeettowardthechair.

Keep lifting theshouldersandpushing theshoulderblades inwhilearchingback.

Archfurtherback,untilthefeetlandonthebackrest

Then lower the feet down to the seat.Keep pushing the chest forward andwalkthefeettowardyourback

EkaPadaRajakapotasanaIThechaircanhelpyouworktowardthisadvancedpose(LOY,Pl.542)intwoways:

Variation1:ChairinfrontToworkwiththeleftleginfront:

Placethechairattheappropriatedistancefromthewall,withitsseatfacingthewall.

Bendtheleftlegandplaceitunderthechair(youcansupporttheleftbuttockwithafoldedblanket).

Bendtherightlegandplacethefrontshinandfootagainstthewall.

Placetheforearmsontheseatandpushtoliftthechestandarchback.

Variation2:ChairatthebackToworkwiththeleftleginfront:

Placethechairwithitsbackagainstthewall.Putafoldedmatontheseatandaweighton it (theweightprevents the chair from tilting).Tighten abeltaroundthebackrest.

Bendtheleftlegandputitonthefloorinfront.Bendtherightlegandplacethefrontankleagainsttheseat.

Grip thebeltandpull itwhile lifting thechestandarchingback toward thechair

Youmayexperiencedifficultybecauseof the instabilityof thechair.Ahelpercansitonthechairtostabilizeitandhelpwithyourarchingbypullingthearmsgently.

In , the helper uses his right foot to broaden and lower the right side of thepractitioner’s pelvis, and uses his left knee to support the practitioner’s upperback.

Note:Thisvariationisforadvancedpractitionersonly.ThehelpershouldbeanexperiencedYogateacher.

NatarajasanaThechaircanhelpyouworktowardthisadvancedandelegantpose(LOY,Pl.590).Tousethechairtosupporttherightknee:Place the chair at the appropriate distancebehindyou,with its back facing

you.Puta10kg(22pounds)weightontheseattopreventthechairfromtilting.

Loopabeltaroundyourrightfootand,whilebendingslightlyforward,useitforliftingthelegupandplacingtherightkneeonthebackrest.

Withacircularmovement,lifttherightelbowup.Pulltherightfootfurtherup,thenliftthechestandarchback.

Now,gripthebeltwiththelefthandtoo ,orstretchtheleftarmdiagonallyup.

The support for the back knee should be as high as your pelvis; hence, tallpeoplemayneedtoplacefoldedblanketsonthebackresttoraisethesupport

Ifyoufindithardtokeepyourbalance,standinfrontofthewall,andplacethelefthandonthewallforstability .Alternatively,ahelpercansitonthechairandcatchyourarms .

Purvottanasana The challenge of this pose (LOY, Pl.171)istoliftboththepelvisandthechest.Lyingbackonthe seat of the chair supports both thus enabling you tostaylongerintheposewhilefullyextendingthefrontofthebody.

Ifthepalmsdonotreachthefloor,useblocks(notshown).

Chapter7:Abdominal–UdaraAkunchanaSthiti

ParipurnaNavasana

For most people, entering this pose and maintaining it for more than a fewsecondsisachallenge.Usingchairs,youcanbuildupstrengthandstaminaandprepareyourselffortheclassicpose.Twovariationsarepresentedbelow.

Variation1:CalvesonthechairSitonthefloorinfrontofthechair.

Place themid-calfmuscleson the front edgeof the seat.Hold the seat andpull it against the legs.Thiswill help youopen the chest lift the sacrumawayfromthefloorandconcavetheback

Now, release the seat and stretch the arms forward, parallel to the floor.Maintaintheconcavityofyourbackwhilestretchingthearmsandlegs

Variation2:InbetweentwochairsPlacetwochairsfacingeachotherattheappropriatedistance.

Sitononechairandplacethemid-calvesontheotherone.

Movethepelvisslightlyforwardandloweritwhilepushingthepalmsagainsttheseat

Slowlydescenduntilthebuttocksrestonthefloor.Holdthelegsofthechairyouareleaningon.Movetheshouldersbackandconcavetheback

Nowstretchthearmsforwardparalleltothefloor

Inthisvariation,theposeisfullysupportedbythechairs,enablingyoutoextendits duration.When you feel ready, try to lift the legs off the chair for a fewseconds.

UrdhvaPrasaritaPadasanaForpeoplewithshorthamstrings,holdingthelegsperpendiculartothefloorisdifficult. They either lower the legs towards the floor or lift the sacral band.Usingthechair it ispossible tosupport thesacralbandandgradually lengthenthehamstringsuntila900anglecanbeachieved.

Legsagainstthechair

Lieonyourbacknexttothechair.

Liftyourlegsupandmovethechairsothatitsbacksupportsthebackofyourlegs.Holdthelegsofthechairtostabilizethelowerback.

Liftthebuttocksandplacethesacrumonthebackrungofthechair.Maintainthepose

After awhile, you can slide down until the sacral band rests on the floor.Continue to supportyour legsverticallyon the chair .Gradually, try topull the legs away from the chair to increase the engagement of yourabdominalmuscles.

Youmay also start by placing the back of the knees on the backrest. Place ablanket tomake thebackrest thickerand release theshinsover it.This isveryrelaxing; itcreatesspacein thekneesandlengthenstheligaments.Ifyouhavepainintheligamentsoftheknees,thisvariationmaybeveryhelpfulinrelievingitovertime.

UttanaPadasanaIntheclassicpose(LOY,Pl.292),thebackisarchedandthecrownoftheheadrestsonthefloor;however,toprepareyourself,youcanpracticeitwhilelyingontwochairsasexplainedbelow.

Placetwochairsfacingandtouchingeachother.Placeafoldedstickymatontheseatsandlayyourbackonit.

Place yourself so that themid-sacrum is alignedwith the rear edge of oneseat.

Holdthebackrestofthatsamechairandliftthelegsup45o.Stretchthelegsandkeepthemtightandjoined .If this isdifficult,slideslightlytowardtheheadside,sothattheentiresacrumwillbesupportedbythechair.

Raisethearms,jointhepalmsandkeepthearmsparalleltothelegs

Ifliftingthearmsisdifficult,youcanpracticethefirststage untilyoudevelopsufficientstrengthintheabdominalmuscles.

Chapter8:Restorative–VisrantaKarakaSthiti

SuptaVirasana

Thisposecanbepracticedactively(LOY,Pl.96),orwithsupport.Whendonewithsupport,thisisoneofthebestasanasfordeeprelaxationandrestoration.Italso stretches and massages the front thighs and improves the flexibility andhealth of the knees. For some people a bolster is not sufficient and they needhigher support in order to stay comfortably in the pose. An inverted chairprovidessuchsupport,thusenablingalmosteveryonetoenjoythepose. Invert thechairandplaceabolsteron itshorizontal rungs(whichnowface

upward).Placeafoldedblanketortwoinfrontofthechair.

Sit in Virasana on the blankets then recline the trunk back to lie on thebolster.Placeafoldedblanketundertheheadandneck.

Holdtheelbowsabovetheheadandstayinthepose.

SalambaPurvottanasanaThis is a restorative variation of Purvottanasana (LOY, Pl. 171) (Salambameans“withsupport”).Placethechairwithitsbackrestabout1meter(3.5feet)awayfromthewall.

Place a secondchair opposite the first one to create aplatform.Spread astickymatacrossthetwoseatsandthentwobolstersontop.Slidethetopbolster slightly further away from thewall to create a step for the lowerback. Insert a block under the head side of the top bolster and prepare afoldedblanketasaheadrest.

Passthelegsunderthebackrestandsitonthelowerbolster.Stretchthelegsandpushthefeetagainstthewall.

Thebuttockbonesshouldrestonthebottombolster,whiletheupperbuttockareashouldbesupportedbythetopbolster.

Liebackon thebolsters.Rest theheadandbackof theneckon the foldedblanket.Holdtheelbowsabovethehead orspreadthearmssideways

SetuBandhaSarvangasanaPlacethechairwithitsbackrestattheappropriatedistancefromthewalland

placeastickymatonitsseat.Placeablocknexttothewall.

Placetwobolstersonthefloorinfrontofthechairandprepareanadditionalblanketortwoneartheseat.

Insert the legs under the backrest. Tighten a belt around the upper thighs.Stretch the legsandplace theheelson theblockand thesolesof thefeetagainstthewall.

Lieontheseatandarchback.Resttheshoulders,backoftheneck,andbackoftheheadonthesupport.Usingtheblankets,adjusttheheightoftheheadsupportasneededforcomfort.

SalambaViparitaKaraniViparita Karani is a very effective restorative pose. In this variation there isfurtherrelaxationoftheabdominalorgans.Placetwobolsters,oneontopof theother, infrontof thechair.(ifneeded,

place a rolled blanket between the bolsters and the chair in order tomaintainanarrowgap,notshown).

Raisetheleveloftheseatusingfoamblocksandblankets.Theheightoftheseat should enable your shins to rest horizontally when lying with yourbuttocksonthebolsters.

Prepareafoldedblanketforheadandshouldersupport.

Sitonthebolsterswithyoursidetothechairandrollintothepose.Thebackofthepelvisandthelumbarshouldliecomfortablyonthebolstersandthebuttockbonesshouldextendslightlybeyondtheedgeofthebolsters.Theupperlegsshouldbeperpendicularandthelowerlegshorizontal.

There should be no load on the shoulders; rather, the chest should bewell

lifted.Theenergyofthebodyshouldmovefromtheshoulderstothelowerabdomenandfromthelegstothelowerabdomen.

Relaxtheabdomencompletely,andstayintheposequietlyforafewminutes.

SavasanaTwowaysofusingthechairinSavasanaarepresented.

Variation1:ShinsonthechairPlacethechairatoneendofthemat.LiedownintoSavasanawiththeshins

restingontheseat.

The lift of the legs creates length in the lower back, which becomes flat andrelaxed.Thisalleviateslowerbackpaincreatedbyjamminginthisarea.Italsosoftensandrelaxestheabdominalorgans.

Variation2:HeadsupportedTieabeltaroundtheseatofthechairandletithangnearthefloor.Placethe

chairnearoneendofthematwithitssidetothemat.

Lieonyourback,headunderthechair.

Insert the head through the loose belt and rest the back of the head on it.Adjust the length of the loop so that the head is slightly raised from thefloorandthebackoftheneckiselongated.

Thesupportfor theheadinducesarelaxed,floatingsensation.Thebackoftheneck is elongated and there is a feeling of openness in the inner ears. Thisvariationhelpstoalleviatedizziness.

FinalWords

“Yoga is for all. Nobody should be denied the opportunity to experience itsbenevolence.Itisthisthoughtthatimpelledmetothinkofalltheseprops”–thisishowBKSIyengardescribeshismotivationfordevelopingtheprops.

Mr.Iyengarhascreatednumerouspropsforthebenefitofone’sYogapracticeinthecourseofhismanyyearsofSadhana.Somearehisoriginaldesign,othersadaptedfromhouseholdobjects,suchasthechair.

Itisindeedfascinatingtodiscoverthevarietyofusesthatasimplefurniturecanprovide. However, I once again wish to stress that props are only an aid forlearningthephysicalandmentaleffectsthatasanapracticecanbringabout.Inaddition,whilethevariationspresentedinthisguidecangiveyouhoursofjoyfuland interestingpractice, theyarebynomeansexhaustive.Feel free toexploreandinventotherwaysofusingthechairinyourownYogapractice.

IhopethatyouwillenjoythisprocessasmuchasIhave!EyalShifroni,March,2013

Appendix:Achairforall–agentlepracticesequence

Thepresentationinthisguideisarrangedby“familiesofasanas”.However,thefull effect of Yoga practice is very much affected by the specific sequencefollowed inaparticularsession.Suchsequencingmustbechosenaccording tothepurposeandintentionofthesession.This appendix presents an example of such a sequence using the chair. Thisparticularsequenceisintendedasarecreationalpracticeforeveryone.Youcanpractice it, orpartsof it, at all timesandalmost anywhere, evenatyourworkdesk.Thissequence isalsoadequate forelderlypeopleandfor thosesufferingfrommovementlimitations.

1.TadasanaonchairPushtheseattolift

2.TadasanaonchairPullthechair’slegs

3.TadasanaonchairPullthebackrest

4.UrdhvaBaddhaguliyasanaonchair

5.PaschimaBaddhaguliyasanabendforward

6.Garudasanaonchair

7.Utkatasanaonchair

8.Kurmasanastage1

9.Kurmasanastage2

10.Paschimottanasana

11.Padmasanapreparationstage1

12.Padmasanapreparationstage2

13.DwiPadaViparitaDandasanaarmsabovehead

14.DwiPadaViparitaDandasanaarmsunderchair

15.PavanaMuktasana

16.ParsvaPavanaMuktasana

17.Pasasna

18.MaricyasanaIII

19.MaricyasanaIIIbackview

20.ParsvaUpavisthaKonasana

21.BharadvajasanaIblockbetweenlegs

22.BharadvajasanaIBlockbetweenpelvisandchair

23.SalambaSarvangasana

24.BaddhaKonasanainSarvangasana

25.SetuBandhaSarvangasana

26.Savasana