• Marichi: “Ray of Light.” Marichi, as one of the aspects of the sun, is the master of illusions, the one who awakens us from dreams or delusions. Also, the name of a sage, one of the Seven Rishis of the Vedas.
• Asana: Pose

Marichyasana B is the fifteenth pose of the primary series, and the tenth seated pose. There are four variations of Marichyasana (A, B, C, D). A & B are forward folds (straight leg / lotus leg), and C & D are twists (straight leg / lotus leg).

The common thread of the Marichyasana poses is (1) the loosening of the Sacroiliac (SI) joint—as such, it is an essential posture for aspirants to deep backbending and lotus postures—and (2) enhancing the mobility of the shoulder girdle by binding the hands together behind the back.

The following is a discussion of the position on the right side, as pictured. As an asymmetrical posture, it must be repeated on the left side.

FOCUS ON…

B Variation differs from A in that the left leg is in Lotus position rather than straight. Alternatively, it can be crossed behind the right ankle if Lotus inappropriate for your body. The right leg is bent, into a squatting position. It is important that the right leg is in a true squat, supporting the weight of the body. The ‘default’ position is typically for the hips to be on the ground, supporting the body’s weight. You must shift your weight forward so the right sitting bone lifts slightly off the ground, and the weight comes into the right foot. The left hip stays on the ground. In this way, the force of movement is directed through the SI joint, using gravity to your advantage to create mobility. If your weight remains on both sitting bones, relatively little will happen in this posture. It is essential for there to be a sense of power and weight in the legs. All too often I see students leaning—or falling—backward, heavy on their sitting bones. Think of this family of positions as being similar to squatting rather than similar to sitting. Both sitting bones being on the ground will also prevent the lotus knee from properly contacting the earth.

The SI joint is the connection between the two halves of the hips (ilia) and the base of the spine (sacrum), and serves as the connection between the lower body and the torso. In many Western body this joint is fused or immobile from our sitting and exercise patterns. That immobility contributes to back pain, “humpback” (kyphosis), etc. In backbending, healthful movement of the SI joint is essential to avoid overuse injury of the lumbar spine.

Once your pelvis is aligned, the next hurdle is to bind the arms (around the bent leg). This requires that the line of the collarbones lengthen, the sternum lift, and the shoulders to draw back: essential actions in any forward fold, but highlighted here. Once bound, the arms attempt to straighten backwards, hugging the bent knee in tightly. (Check the Solutions section below for suggestions on how to work towards a full bind.)

There is a slight twisting action in the torso: wrap the length of the spine from root to crown to address the straight leg fully. There can be a tendency for the torso to twist in order to help bind the arms. That twist is a part of the entrance, but straighten out once the arms have been bound. This is not a posture dedicated to twisting; a ‘counter-twist’ is simply needed to keep facing straight forward.

The gaze is down the length of the nose; often in the direction of the big toe. If you’re very deeply folded forward, the chin reaches towards or touches the mat. The gaze is down the length of the nose.

Principles of Forward Folding:

Vinyasa of the Pose

From Sat, jump through and land in Dandasana.

Still exhaling, place the left leg into lotus so that the left foot is at the right hip crease. Bend the right knee into the chest and shift your weight forward so that the weight is on the right foot, left knee, and left sitting bone. Make sure the right tibia is straight vertically; keep the right foot in front of the right shoulder rather than letting it slide towards your midline. Folding forward, sweep the arms wide in an action like swimming, and binding the right leg, grasp the left wrist with the right hand behind the back.*

Inhale and reset, tugging with the strength of the shoulders to lengthen the sternum & straighten the spine.

Exhale, fold forward fully. This is the state of Marichyasana B; hold for five breaths.

Inhale, sit up and release both hands, placing them to the sides of the hips. Practitioner’s choice to straighten the right leg or not; vinyasa can be performed with the right shin pressing into the right upper arm. (This may be easier if you have relatively mobile hips, since with the arm supporting the right shin, you will have to lift less weight to jump back.)

Exhale, jump back and take vinyasa.**

Repeat for the second side.

*Binding the wrist is the preferred method. Alternatives are listed below; if you can hold the wrist, straighten the elbows more and more as you gain flexibility to help the torso lengthen.

**Traditionally, vinyasa is taken between sides of asymmetrical postures. If you’re just starting out and building stamina, or have time constraints and require a faster practice, the vinyasa between sides may be omitted.

ALTERNATIVES & SOLUTIONS

If you’re not ready for lotus, or it’s not appropriate for your body, cross the leg so the left foot is behind the right foot:

As with A Variation, if the bind is not coming, you might find it helpful to stop at the first vinyasa, with the hands pressing into the floor for leverage.

This will allow the hips to start responding to the position. Additionally, you might try spending time throughout the day squatting rather than sitting when appropriate, for example, to read or eat.

If you’re unable to sit up straight (the spine is rounding), or if your right sitting bone feels stuck on the ground (rolling back): place a blanket or block beneath the hips. Add additional support if necessary until both the leg and spine can be straightened. Also try spending more time in B variation. Since both legs are bent in Marichyasana B, the hamstrings have less influence.

If you have had knee injury or surgery, and/or feel a pinching sensation when the knee is closed fully in this way, place a rolled up washcloth or piece of fabric behind the knee. When you squeeze the cloth with your knee, the bones of the femur and tibia will be held slightly apart. In the majority of cases, this alleviates or eliminates any pinching sensation or pain. The more severe the injury, the greater amount of cloth should be used. The support can be reduced over time as the joint heals. It’s also helpful when recovering from a knee injury to sit up higher using blankets.

If you can wrap the arms around behind the back, but cannot bind the hands, use a strap or towel to bridge the distance. Over time, walk the hands closer and closer, then bind fingertips, then clasp hands, and finally the wrist.

COMMON MISTAKES

Do not try to do this posture in Lotus if you’re unable to have the lotus knee fully closed and the foot at the hip crease. You risk knee injury if you try this position with an underdeveloped lotus position.

The same mistakes from A Variation are also encountered here:

Be sure that you have the necessary amount of space between the foot and thigh. If they are too close, or touching, it is impossible to create the proper actions that define this pose. If your foot slides in when you’re in the pose, use a block as a spacer.

One of the most common errors is for the right leg to be “dead” or listing off to the side. This shows that the hip and inner thigh musculature is not participating effectively in the movement. Notice the distance between the head and foot in these two photographs.

Take the necessary steps to make the leg fully vertical, which, depending on the situation, might include:

Hug the knee in tight to the chest (Using the leg muscles)

Encourage by squeezing with the arms

Lean further forward, sitting up on a block if needed

Push the right foot and left heel firmly into the ground

Spend 5 breaths easing into the posture and getting the legs and hips into position before binding.

• Marichi: “Ray of Light.” Marichi, as one of the aspects of the sun, is the master of illusions, the one who awakens us from dreams or delusions. Also, the name of a sage, one of the Seven Rishis of the Vedas.
• Asana: Pose

Marichyasana A is the fourteenth pose of the primary series, and the ninth seated pose. There are four variations of Marichyasana (A, B, C, D). A & B are forward folds (straight leg / lotus leg), and C & D are twists (straight leg / lotus leg).

The common thread of the Marichyasana poses is (1) the loosening of the Sacroiliac (SI) joint—as such, it is an essential posture for aspirants to deep backbending and lotus postures—and (2) enhancing the mobility of the shoulder girdle by binding the hands together behind the back.

The following is a discussion of the position on the right side, as pictured. As an asymmetrical posture, it must be repeated on the left side.

FOCUS ON…

The left leg is straight, in the action of Paschimottanasana. The right leg is bent, into a squatting position. It is important that the right leg is in a true squat, supporting the weight of the body. The ‘default’ position is typically for the hips to be on the ground, supporting the body’s weight. You must shift your weight forward so the right sitting bone lifts slightly off the ground, and the weight comes into the right foot. The left hip stays on the ground. In this way, the force of movement is directed through the SI joint, using gravity to your advantage to create mobility. If your weight remains on both sitting bones, relatively little will happen in this posture. It is essential for there to be a sense of power and weight in the legs. All too often I see students leaning—or falling—backward, heavy on their sitting bones. Think of this family of positions as being similar to squatting rather than similar to sitting.

The SI joint is the connection between the two halves of the hips (ilia) and the base of the spine (sacrum), and serves as the connection between the lower body and the torso. In many Western body this joint is fused or immobile from our sitting and exercise patterns. That immobility contributes to back pain, “humpback” (kyphosis), etc. In backbending, healthful movement of the SI joint is essential to avoid overuse injury of the lumbar spine.

Once your pelvis is aligned, the next hurdle is to bind the arms (around the bent leg). This requires that the line of the collarbones lengthen, the sternum lift, and the shoulders to draw back: essential actions in any forward fold, but highlighted here. Once bound, the arms attempt to straighten backwards, hugging the bent knee in tightly. (Check the Solutions section below for suggestions on how to work towards a full bind.)

There is a slight twisting action in the torso: wrap the length of the spine from root to crown to address the straight leg fully. There can be a tendency for the torso to twist in order to help bind the arms. That twist is a part of the entrance, but straighten out once the arms have been bound. This is not a posture dedicated to twisting; a ‘counter-twist’ is simply needed to keep facing straight forward.

The gaze is down the length of the nose; often in the direction of the big toe. If you’re very deeply folded forward, with the head touching the shin, gaze to the shin. Craning your neck to keep looking at the big toe is not beneficial.

Principles of Forward Folding:

Vinyasa of the Pose

From Sat, jump through and land in Dandasana.

Still exhaling, bend the right knee into the chest. Close the joint fully. Measure a hand-length distance between that foot and the left thigh. Folding forward, sweep the arms wide in an action like swimming, and binding the right leg, grasp the left wrist with the right hand behind the back.*

These photos show pulling against the ground with the hands in order to fold more deeply. If you have long hamstrings, bind in a smooth motion without putting the hands on the floor.

Inhale and reset, tugging with the strength of the shoulders to lengthen the sternum & straighten the spine.

Exhale, fold forward fully. This is the state of Marichyasana A; hold for five breaths.

Inhale, sit up and release both hands, placing them to the sides of the hips. Practitioner’s choice to straighten the right leg or not; vinyasa can be performed with the right shin pressing into the right upper arm. (This may be easier if you have relatively mobile hips, since with the arm supporting the right shin, you will have to lift less weight to jump back.)

Exhale, jump back and take vinyasa.**

Repeat for the second side.

*Binding the wrist is the preferred method. Alternatives are listed below; if you can hold the wrist, straighten the elbows more and more as you gain flexibility to help the torso lengthen.

**Traditionally, vinyasa is taken between sides of asymmetrical postures. If you’re just starting out and building stamina, or have time constraints and require a faster practice, the vinyasa between sides may be omitted.

ALTERNATIVES & SOLUTIONS

If you want to try it but can’t get all the way into the position, you might find it helpful to stop at the first vinyasa, with the hands pressing into the floor for leverage:

This will allow the hips to start responding to the position. Additionally, you might try spending time throughout the day squatting rather than sitting when appropriate, for example, to read or eat.

If the hamstrings feel quite tight, or if you’re unable to sit up straight (the spine is rounding), or if your right sitting bone feels stuck on the ground (rolling back): place a blanket or block beneath the hips. Add additional support if necessary until both the leg and spine can be straightened. Also try spending more time in B variation. Since both legs are bent in Marichyasana B, the hamstrings have less influence.

If you have had knee injury or surgery, and/or feel a pinching sensation when the knee is closed fully in this way, place a rolled up washcloth or piece of fabric behind the knee. When you squeeze the cloth with your knee, the bones of the femur and tibia will be held slightly apart. In the majority of cases, this alleviates or eliminates any pinching sensation or pain. The more severe the injury, the greater amount of cloth should be used. The support can be reduced over time as the joint heals. It’s also helpful when recovering from a knee injury to sit up higher using blankets.

If you can wrap the arms around behind the back, but cannot bind the hands, use a strap or towel to bridge the distance. Over time, walk the hands closer and closer, then bind fingertips, then clasp hands, and finally the wrist.

COMMON MISTAKES

Be sure that you have the necessary amount of space between the foot and thigh. If they are too close, or touching, it is impossible to create the proper actions that define this pose. If your foot slides in when you’re in the pose, use a block as a spacer.

One of the most common errors is for the right leg to be “dead” or listing off to the side. This shows that the hip and inner thigh musculature is not participating effectively in the movement. Notice the distance between the head and foot in these two photographs.

Take the necessary steps to make the leg fully vertical, which, depending on the situation, might include:

• Hug the knee in tight to the chest (Using the leg muscles)
• Encourage by squeezing with the arms
• Lean further forward, sitting up on a block if needed
• Push the right foot and left heel firmly into the ground
• Spend 5 breaths easing into the posture and getting the legs and hips into position before binding.

• Janu: Knee
• Sirsa: Head
• Asana: Pose

Janu Sirsasana C is the thirteenth pose of the primary series, and the eighth seated pose. There are three variations of Janu Sirsasana (A, B, C) which differ in foot placement.

Although this pose is intense and demanding, it offers a unique method of enhancing the mobility of the tissues inside the knee joint. Additionally, it is a very therapeutic action on the toes and the plantar fascia (sole of the foot). It encourages the proper tone and lift of the foot’s natural arches.

The following is a discussion of the position on the right side, as pictured. As an asymmetrical posture, it must be repeated on the left side.

FOCUS ON…

This is the most challenging variation, requiring the most flexibility. The main action of this pose is similar to that of A. In C variation, the toes are tucked under so that the right foot is perpendicular to the floor, and the sole of the foot is flush with the left thigh. The bent leg can be arranged at a 45-60° angle. Additional stretch is also possible in the hamstrings of the straight leg.

All the toes should be flexed, so that the ball of the right foot is on the ground, and the right knee touches the ground as well. The heel ought to press into the left thigh firmly.

This pose is rather intense for many practitioners, and it is important to ease into it. Don’t try too much too quickly, and especially avoid putting any weight or trying to force the knee or foot into position.

Janu Sirsasana is a “hip opener,” lengthening the muscles of the inner thigh and groin. The action of the straight leg is that of Paschimottanasana.

There is a slight twisting action in the torso: wrap the length of the spine from root to crown to address the straight leg fully. There can be a tendency for the hips or low belly to face a 45° angle between the femurs, which should be avoided. This is not a posture dedicated to twisting; a ‘counter-twist’ is simply needed to keep facing straight forward.

Principles of Forward Folding:

Vinyasa of the Pose

From Sat, jump through and land in Dandasana.

Inhale, take hold of the right ankle. Turn it so that the toes face down to the mat. With the toes tucked under, take your hands by your sides and move your hips forward so that your foot rotates into a fully vertical position. Reach your hands upwards, and lengthen your torso.

Exhale, fold forward and, holding your right wrist, place the hands against the sole of the left foot with the palms facing away from you.*

Inhale and reset, tugging with the strength of the shoulders to pull the chest through the arms, straightening the spine.

Exhale, fold forward fully. This is the state of Janu Sirsasana C; hold for five breaths.

Inhale, sit up and release both hands, placing them to the sides of the hips. Lift your hips slightly, and move your hips back to release the right foot. DO NOT try and straighten the right leg immediately without moving the hips back—that’s a likely way to injure your knee.

Exhale, jump back and take vinyasa.**

Repeat for the second side.

*Binding the wrist is the preferred method. Alternatives are listed below; if you can hold the wrist, bend the elbows more and more as you gain flexibility to help the torso lengthen.

**Traditionally, vinyasa is taken between sides of asymmetrical postures. If you’re just starting out and building stamina, or have time constraints and require a faster practice, the vinyasa between sides may be omitted

ALTERNATIVES & SOLUTIONS

This pose is fairly demanding and is not appropriate for anyone with an acute knee injury. It should never be forced, and you should not try and push your knee down with your hands. Take care entering and exiting it.

If you want to try it but can’t get all the way into the position, you might find it helpful to stop at the first vinyasa, with the hands lifting the hips up and forwards. This will allow the knee, ankle, and toes to become more accustomed to the position without as much pressure and weight.

If the hamstrings feel quite tight, or if you’re unable to sit up straight (the spine is rounding), place a blanket or block beneath the hips. Add additional support if necessary until both the legs and spine can be straightened.

If you have had knee injury or surgery, and/or feel a pinching sensation when the knee is closed fully in this way, place a rolled up washcloth or piece of fabric behind the knee. When you squeeze the cloth with your knee, the bones of the femur and tibia will be held slightly apart. In the majority of cases, this alleviates or eliminates any pinching sensation or pain. The more severe the injury, the greater amount of cloth should be used. The support can be reduced over time as the joint heals. It’s also helpful when recovering from a knee injury to sit up higher using blankets. If none of these suggestions help, keep practicing Janu Sirsasana A variation and other related poses before integrating this posture.

If your bent knee doesn’t touch the ground, you might find it helpful to place a block under the leg so you can find the sensation of pressing down through the leg.

COMMON MISTAKES

Make sure that the ball of the foot is on the ground evenly, and that all 5 toes are in contact with the floor and active. Don’t let the foot, heel, ankle, or knee relax in this—stay active and engaged.

Coming out of this pose by immediately trying to straighten your right knee could be disastrous. This pose places a great deal of pressure in the knee joint, which is weakest in twisting. It is important to release that pressure before straightening the leg, by moving the hips backwards first.

Twisting only the upper body or head towards the straight leg shows that the belly and hips are ‘dead,’ or not involved in the pose. Make sure to move from the very low belly.

• Janu: Knee
• Sirsa: Head
• Asana: Pose

Janu Sirsasana B is the twelfth pose of the primary series, and the seventh seated pose. There are three variations of Janu Sirsasana (A, B, C) which differ in foot placement.

The following is a discussion of the position on the right side, as pictured. As an asymmetrical posture, it must be repeated on the left side.

FOCUS ON…

The action of this pose is similar to that of A. The main difference is that the rotation of the femur bone is reversed, so that both legs are in internal rotation. With the leg in this position, full flexion of the knee is ensured by the weight of the body. The bent leg can be arranged at a 50-60° angle. Additional stretch is also possible in the hamstrings of the straight leg.

Janu Sirsasana is a “hip opener,” lengthening the muscles of the inner thigh and groin. The action of the straight leg is that of Paschimottanasana.

There is a slight twisting action in the torso: wrap the length of the spine from root to crown to address the straight leg fully. There can be a tendency for the hips or low belly to face a 45° angle between the femurs, which should be avoided. This is not a posture dedicated to twisting; a ‘counter-twist’ is simply needed to keep facing straight forward.

Principles of Forward Folding:

Vinyasa of the Pose

From Sat, jump through and land in Dandasana.

Inhale, bend both knees slightly. Cross your right leg, so that the shin is perpendicular to the front edge of your mat. Use your hands to lift your body slightly, and sit on the heel. At this point, the top of the foot is fully on the floor and the toes are pointing out from under the left hip. The heel should be in contact with the perineum. Straighten your left leg. Reach your hands upwards, and lengthen your torso.*

Exhale, fold forward and, holding your right wrist, place the hands against the sole of the left foot with the palms facing away from you.**

Inhale and reset, tugging with the strength of the shoulders to pull the chest through the arms, straightening the spine.

Exhale, fold forward fully. This is the state of Janu Sirsasana B; hold for five breaths.

Inhale, sit up and release both hands, placing them to the sides of the hips. Lift your hips slightly, and move your hips back to come off the right foot.

Exhale, jump back and take vinyasa.***

Repeat for the second side.

*Sometimes it is taught that the right toes should be pointed straight forward, towards the front of the mat, however I find this less helpful in encouraging the internal rotation of the femur, flexion of the knee. It also tends to feel unbalanced, since there is no support beneath the left hip.

**Binding the wrist is the preferred method. Alternatives are listed below; if you can hold the wrist, bend the elbows more and more as you gain flexibility to help the torso lengthen.

***Traditionally, vinyasa is taken between sides of asymmetrical postures. If you’re just starting out and building stamina, or have time constraints and require a faster practice, the vinyasa between sides may be omitted

ALTERNATIVES & SOLUTIONS

If the hamstrings feel quite tight, or if you’re unable to sit up straight (the spine is rounding), place a blanket or block beneath the hips. Add additional support if necessary until both the legs and spine can be straightened.

If reaching the toes is challenging or makes you feel crunched, use a strap or towel. Pull the strap with your arms, resist with your feet. This will allow you to feel the interplay between the actions of the arms and the legs that allows the spine to lengthen and the chest to remain full. Otherwise, if you strain yourself to reach the toes, you will likely not be able to find or appreciate the subtleties of the posture. Alternatively, reach to the shin (but do the same pulling action) instead of using a prop.

If you have had knee injury or surgery, and/or feel a pinching sensation when the knee is closed fully in this way, place a rolled up washcloth or piece of fabric behind the knee. When you squeeze the cloth with your knee, the bones of the femur and tibia will be held slightly apart. In the majority of cases, this alleviates or eliminates any pinching sensation or pain. The more severe the injury, the greater amount of cloth should be used. The support can be reduced over time as the joint heals. It’s also helpful when recovering from a knee injury to sit up higher using blankets. If none of these suggestions help, keep practicing Janu Sirsasana A variation and other related poses before integrating this posture.

If your bent knee doesn’t touch the ground, you might find it helpful to place a block under the leg so you can find the sensation of pressing down through the leg.

COMMON MISTAKES

Take the time to figure out how to find the correct—and comfortable—alignment.

Twisting only the upper body or head towards the straight leg shows that the belly and hips are ‘dead,’ or not involved in the pose. Make sure to move from the very low belly.

• Janu: Knee
• Sirsa: Head
• Asana: Pose

Janu Sirsasana A is the eleventh pose of the primary series, and the sixth seated pose. There are three variations of Janu Sirsasana (A, B, C) which differ in foot placement.

The following is a discussion of the position on the right side, as pictured. As an asymmetrical posture, it must be repeated on the left side.

FOCUS ON…

Janu Sirsasana is a “hip opener,” lengthening the muscles of the inner thigh and groin. The action of the straight leg is that of Paschimottanasana, while the action of the bent leg is to rotate externally at the thighbone (similar to that of Trikonasana). This serves to create freedom in the pelvis, by fostering mobility in how the thighbone can move in relation to the pelvis. “Stiffness” can be thought of as a lack of potential movement of the thighbone in the hip socket (acetabulum).

Keep the hips facing straight forward (neutral, or in the same position as Samasthiti/Dandasana). It is very common for the hips to turn toward the right as the right leg is tucked into position, which creates significant distortion in this asana. This is especially common if attempting to make a 90° angle between the femurs. The right leg is anatomically incapable of being at a 90° angle in this position. Instead, allow it to be 60-80°, as much as the shape of your pelvis allows. The angle may increase slightly over time.

There is a slight twisting action in the torso: wrap the length of the spine from root to crown to address the straight leg fully. There can be a tendency for the body to be slightly twisted, drawn back toward the right side, which should be avoided. This is not a posture dedicated to twisting; a ‘counter-twist’ is simply needed to keep facing straight forward.

To enliven the asana, make sure you press the sole of the right foot into the right leg firmly. Though it may be tempting to passively “stretch” and let gravity take over, that is a much less effective strategy. Passive feet and legs are sure signs of vacant asana.

Principles of Forward Folding:

Vinyasa of the Pose

From Sat, jump through and land in Dandasana.

Inhale, bend the right knee into the chest, then open it out to the side; press the thigh and knee firmly into the ground. Press the sole of the right foot into the left thigh. Reach the both hands up and lengthen the abdomen and torso.

Exhale, fold forward and, holding your right wrist, place the hands against the sole of the left foot with the palms facing away from you.*

Inhale and reset, tugging with the strength of the shoulders to pull the chest through the arms, straightening the spine.

Exhale, fold forward fully. This is the state of Janu Sirsasana A; hold for five breaths. Focus on external rotation of the right femur, internal rotation of the left femur. This dynamic encourages movement and awakens the hips.

Inhale, sit up and release both hands, placing them to the sides of the hips.

Exhale, jump back and take vinyasa.**

Repeat for the second side.

*Binding the wrist is the preferred method. Alternatives are listed below; if you can hold the wrist, bend the elbows more and more as you gain flexibility to help the torso lengthen.

**Traditionally, vinyasa is taken between sides of asymmetrical postures. If you’re just starting out and building stamina, or have time constraints and require a faster practice, the vinyasa between sides may be omitted

ALTERNATIVES & SOLUTIONS

If the hamstrings feel quite tight, or if you’re unable to sit up straight (the spine is rounding), place a blanket or block beneath the hips. Add additional support if necessary until both the legs and spine can be straightened.

If reaching the toes is challenging or makes you feel crunched, use a strap or towel. Pull the strap with your arms, resist with your feet. This will allow you to feel the interplay between the actions of the arms and the legs that allows the spine to lengthen and the chest to remain full. Otherwise, if you strain yourself to reach the toes, you will likely not be able to find or appreciate the subtleties of the posture. Alternatively, reach to the shin (but do the same pulling action) instead of using a prop.

If you have had knee injury or surgery, and/or feel a pinching sensation when the knee is closed fully in this way, place a rolled up washcloth or piece of fabric behind the knee. When you squeeze the cloth with your knee, the bones of the femur and tibia will be held slightly apart. In the majority of cases, this alleviates or eliminates any pinching sensation or pain. The more severe the injury, the greater amount of cloth should be used. The support can be reduced over time as the joint heals. It’s also helpful when recovering from a knee injury to sit up higher using blankets.

If your bent knee doesn’t touch the ground, you might find it helpful to place a block under the leg so you can find the sensation of pressing down through the leg.

COMMON MISTAKES

Close the knee fully. If the knee is slightly open, for example if the foot is mid-thigh or at the knee instead of at the groin, an unhealthy shear force generated in the knee. This could lead to knee pain, and at the least it will prevent the knee from ever reaching the floor.

Twisting only the upper body or head towards the straight leg shows that the belly and hips are ‘dead,’ or not involved in the pose. Make sure to move from the very low belly.

• Triang: Three parts
• Mukhaikapada: Face to one leg
• Paschim: West / Behind (Referring to the dorsal or back surface of the body)
• Uttana: Stretched
• Asana: Pose

Triang Mukhaikapada Paschimottanasana is the tenth pose of the primary series, and the fifth seated pose.

The following is a discussion of the position on the right side, as pictured. As an asymmetrical posture, it must be repeated on the left side.

FOCUS ON…

I recommend that you close the knee fully (pull the knee to the chest) before moving it to the side, rather than bending while you put it in position. In this way, the knee is more protected against torsion.

If you have large calves, you will likely find it helpful to grab the calf muscle with your hand and pull it to the side as you close your knee, allowing a deeper fold.  Keep the thighbones parallel to one another; the knees may or may not touch depending on your proportions.

Ensure that the top of the foot is fully in contact with the ground, as often the pinky side is lifted slightly. Spread the toes wide and keep the foot active. Note that the foot is to the side of the hips, do not sit on it.

This pose could be a focused lengthening of the quadriceps group, the hamstrings, or both. In any case, make an effort to ground the sitting bones fully, especially on the side of the bent knee.

Asymmetrical postures are often more complicated than their symmetrical counterparts, because you will have to process and coordinate simultaneous but different actions: each leg is actively involved in its own pattern. The straight leg needs to still be doing all the appropriate actions of a forward fold as in Paschimottanasana, while the bent knee has its pattern of lengthening the quadricep and sinking the sitting bone low.

Don’t forget the principles of forward folding. It may feel different here, especially if the quadriceps are tight, but especially focus on maintaining length on the front midline of the body, from the navel to the sternum.

Principles of Forward Folding:

Vinyasa of the Pose

From Sat, jump through and land in Dandasana.

Inhale, place the right foot along the outer edge of the right hip. Reach the both hands up and lengthen the abdomen and torso.

Exhale, fold forward and, holding your right wrist, place the hands against the sole of the left foot with the palms facing away from you.*

Inhale and reset, tugging with the strength of the shoulders to pull the chest through the arms, straightening the spine.

 

Exhale, fold forward fully. This is the state of the pose; hold for five breaths.

Inhale, sit up and release both hands, placing them to the sides of the hips.

Exhale, jump back and take vinyasa.**

Repeat for the second side.

*Binding the wrist is the preferred method. Alternatives are listed below; if you can hold the wrist, bend the elbows more and more as you gain flexibility to help the torso lengthen.

**Traditionally, vinyasa is taken between sides of asymmetrical postures. If you’re just starting out and building stamina, or have time constraints and require a faster practice, the vinyasa between sides may be omitted

ALTERNATIVES & SOLUTIONS

If the hamstrings feel quite tight, or if you’re unable to sit up straight (the spine is rounding), place a blanket or block beneath the hips. Add additional support if necessary until both the legs and spine can be straightened.

If reaching the toes is challenging or makes you feel crunched, use a strap or towel. Pull the strap with your arms, resist with your feet. This will allow you to feel the interplay between the actions of the arms and the legs that allows the spine to lengthen and the chest to remain full. Otherwise, if you strain yourself to reach the toes, you will likely not be able to find or appreciate the subtleties of the posture. Alternatively, reach to the shin (but do the same pulling action) instead of using a prop.

If you feel like you’re tipping over to one side—towards the straight leg—place a block or blanket only under the hip of the straight leg. Use enough support that the pelvis feels level. You need to be able to find a sense of rootedness or heaviness through the sitting bone on the bent-knee side.

If you have had knee injury or surgery, and/or feel a pinching sensation when the knee is closed fully in this way, place a rolled up washcloth or piece of fabric behind the knee. When you squeeze the cloth with your knee, the bones of the femur and tibia will be held slightly apart. In the majority of cases, this alleviates or eliminates any pinching sensation or pain. The more severe the injury, the greater amount of cloth should be used. The support can be reduced over time as the joint heals. It’s also helpful when recovering from a knee injury to sit up higher using blankets.

COMMON MISTAKES

The most common mistake is not using one of the alternatives listed above when it is necessary to do so.

If you are fairly flexible—able to have both sitting bones on the ground without props—be sure that you’re not leaning towards the bent knee, or curving to the side. Keep your weight equal between the sitting bones, and make sure both legs are participating in the combination of strength and lengthening required of them.

• Ardha: Half
• Baddha: Bound
• Padma: Lotus
• Paschim: West / Behind (Referring to the dorsal or back surface of the body
• Uttana: Stretched
• Asana: Pose

Ardha Baddha Padma Paschimottanasana is the ninth pose of the primary series, and the fourth seated pose. It is essentially the same as Ardha Baddha Padmottanasana, simply seated.

The following is a discussion of the position on the right side, as pictured. As an asymmetrical posture, it must be repeated on the left side.

This posture requires the leg to be placed in Lotus posture. If your leg can’t be comfortably placed in Lotus, don’t add this posture until you have given more time to and had the benefit of the Marichyasana and Padmasana positions. Binding the foot requires significant shoulder flexibility, and the practice of this posture serves to lengthen the Pectoralis muscles and bring the shoulders into a more healthful alignment. The position of the foot—pressing into the lower belly—also teaches the release of the rectus abdominis muscle during forward folding.

As in any of the Lotus family, be sure to keep the foot and ankle strong and contiguous with the leg. Allowing the ankle to “cave in” (inversion of the foot/ankle) will lead to ankle strain or a sprain.

FOCUS ON…

Principles of Forward Folding:

It is helpful to use the entire torso to your advantage. Let your torso follow your arm in the twist as you reach back to bind your big toe. Once you’ve taken hold, try and leave your arm and shoulder where they are in space and twist the torso back to center, effectively lengthening the muscles of the collarbone and the chest.

Be sure you don’t allow the binding arm and bound leg to become dormant. Pull with the hand and resist with the foot; this interplay will contribute to the strength, lift, and integrity of the posture.

Vinyasa of the Pose

From Sat, jump through and land in Dandasana.

Inhale, place the right leg in half lotus.* Reach back and bind with the first two fingers of your right hand. Reach the left hand up and lengthen the abdomen and torso.

Exhale, fold forward and talk hold of the outer edge of the left foot with the left hand.

Inhale and reset, tugging with the strength of the shoulders to pull the chest through the arms, straightening the spine.

Exhale, fold forward fully. This is the state of the pose; hold for five breaths.

Inhale, sit up and release both hands, placing them to the sides of the hips.

Exhale, jump back and take vinyasa.**

Repeat for the second side.

*Some practitioners require additional time to get the leg properly placed in Lotus. This is okay; take your time. After you have gained some experience, try and maintain the count and move with the breath as described.

**Traditionally, vinyasa is taken between sides of asymmetrical postures. If you’re just starting out and building stamina, or have time constraints and require a faster practice, the vinyasa between sides may be omitted.

ALTERNATIVES & SOLUTIONS

If the hamstrings feel quite tight, or if you’re unable to sit up straight (the spine is rounding), place a blanket or block beneath the hips. Add additional support if necessary until both the legs and spine can be straightened.

If you have had knee injury or surgery, and/or feel a pinching sensation when the knee is closed fully in this way, place a rolled up washcloth or piece of fabric behind the knee. When you squeeze the cloth with your knee, the bones of the femur and tibia will be held slightly apart. In the majority of cases, this alleviates or eliminates any pinching sensation or pain. The more severe the injury, the greater amount of cloth should be used. The support can be reduced over time as the joint heals.

COMMON MISTAKES

I do not recommend trying to learn to do lotus in this posture. I see practitioners trying to do this with the foot halfway up the thigh instead of at the hip crease. This alignment places a great deal of shearing pressure in the knee and I do not think it gives much benefit. In the meantime, Janu Sirsasana A is a suitable alternative. Save your effort for Marichyasana or other poses that are more effective and less risky.

• Purva: East
• Uttana: Stretched
• Asana: Pose

Purvottanasana is the eighth pose of the primary series, and the third seated pose. It is one of the best postures in the seated primary series to develop hamstring and backbending strength.

FOCUS ON…

This posture is a backbend, albeit a mild one. The focal point of Purvottanasana is to lift the hips as high as possible. As a result, a gentle backbend forms, mostly in the lumbar spine.

The hands are placed beneath the shoulders, with the fingers pointed forward. The palms of the hands and the soles of the feet are to be fully in contact with the mat.

Use the legs to full effect, especially recruiting the hamstrings and gluteal muscles to help lift.

The gaze is down the length of the nose, which is in the direction of the ceiling with the head back. Be sure to actively extend the neck—simply surrendering the weight of the head to gravity can create a feeling of pinching or discomfort in the neck.

Vinyasa of the Pose

From Sat, jump through and land in Dandasana.

Still exhaling, place your hands roughly 8 inches behind your hips, shoulder width apart.

Inhale, lift the hips high and arch the back. Five breaths; this is the state of the pose.

Exhale, set down. Take Vinyasa.

ALTERNATIVES & SOLUTIONS

If you’re unable to lift enough that the soles of the feet touch the ground, bend one knee slightly. The extra power from that leg will help you lift much higher. Without the feet on the ground, you’ll be working much harder without seeing significant benefit. Switch which leg you bend, either five breaths on each side, or right leg one day and left the next day. After some practice, you’ll be able to have the feet on the ground with the legs straight.

If you have shoulder injury, for example a torn bicep tendon, lift only as much as you can without pain. Keep one or both knees bent. Experiment with turning the hands so the fingers point backwards, or placing the hands on blocks. Don’t push too hard or too quickly—Purvottanasana is not especially forgiving to injured shoulders.

If there is neck pain with the head back, take the chin to the chest and gaze towards the navel.

COMMON MISTAKES

There is relatively little technique, here. The most common errors are errors of omission: hyperextension of the elbows, letting the hips sag, or not fully activating the legs and feet.

If you are having trouble finding height in this posture, place your feet against a wall so that your toes are up the wall but the ball of the foot is on the floor. This will allow you to push and get the feeling of lift and activation of the legs.

• Paschim: West / Behind (Referring to the dorsal or back surface of the body)
• Uttana: Stretched
• Asana: Pose

Paschimottanasana is the seventh pose of the primary series, and the second seated pose. Paschimottanasana has 3 progressively deeper variations: A, B, and C, distinguished by the position of the hands.

FOCUS ON…

Principles of Forward Folding:

Vinyasa of the Pose

From Dandasana, inhale and reach upwards with the arms, using that movement to lengthen the belly and torso even further. Make sure that the legs are still participating.

Exhale, and take hold of the big toes with the first two fingers of each hand.

Inhale and reset, tugging with the strength of the shoulders to pull the chest through the arms, straightening the spine.

Exhale and fold fully, still pulling with the arms. Resist with the feet, pressing the balls of the feet forward and spreading the toes. This is the state of Paschimottanasana A; hold here for five breaths.

After five breaths, inhale and sit upright until the arms are straight.

Exhaling, grasp the outer edges of the feet with the fingers such that the ring fingers are just above the heels. Place the thumbs on the base of the big toes.

Inhale, pull with the fingers and pressing with the thumbs, wrapping the outer edges of the feet back and pressing the roots of the big toes forward as you lift the heart through the arms.

Exhaling, fold forward. This is the state of Paschimottanasana B; hold here for five breaths. Continue pulling with the fingers and pressing with the thumbs to wrap the outer edges of the feet back and press the roots of the big toes forward.

After five breaths, inhale and sit upright until the arms are straight.

Exhaling, grasp either wrist with the opposite hand.

Inhale and reset, tugging with the strength of the shoulders to pull the chest through the arms, straightening the spine.

Exhale, and fold forward. This is the state of Paschimottanasana C; hold here for five breaths.

Inhaling, sit upright.

Exhaling, release the arms, placing the hands just forward of the hips. Take Vinyasa.

ALTERNATIVES & SOLUTIONS

If the hamstrings feel quite tight, or if you’re unable to sit up straight (the spine is rounding), place a blanket or block beneath the hips. Add additional support if necessary until both the legs and spine can be straightened.

If reaching the toes is challenging or makes you feel crunched, use a strap or towel. Pull the strap with your arms, resist with your feet. This will allow you to feel the interplay between the actions of the arms and the legs that allows the spine to lengthen and the chest to remain full. Otherwise, if you strain yourself to reach the toes, you will likely not be able to find or appreciate the subtleties of the posture.

Add the variations only as they become necessary; if you’re using the strap, only one variation is possible. Stay for additional breaths. Only add B variation after A (with no strap) is comfortable. Only add C variation after B is comfortable.

COMMON MISTAKES

It challenges coordination to move from the hips rather than the upper body in this pose. Many simply struggle to reach their toes, or to touch their head to the legs. That is not the goal. Discover and master the fundamental actions of the forward fold.

Do not tuck the pelvis & do not slump. Gravity will not do your work for you.