HOW TO DESIGN A PRACTICE FOR A GOAL POSTURE

1 SELECT A POSE 2 CLARIFY YOUR REASONS FOR CHOOSING THE POSE STRUCTURAL ENERGETIC PSYCHO-EMOTIONAL ? OTHER TO WORK A SPECIFIC BODY AREA TO MOVE ENERGY IN A CERTAIN WAY MANIFEST SOME IDEA REPRESENT A PARTICLUAR THEME (Ex: Dhanurasana is effective for (Ex: Dhanurasana has a strong (Ex: Dhanurasana can be used to (Ex: Dhanurasana is a deep stretching the anterior structures of brhmana effect - it is likely to build facilitate the idea of “heart and can become a pinnacle in a the body – chest, solar plexus, hip the energy up). opening”). backbending practice). flexors and thighs). TO AFFECT BREATHING PATTERNS ENCORAGE A PARTICULAR STATE OF CHALLENGE THE BODY IN A DIFFERENT TO MOVE THE SPINE IN A PARTICULAR (Ex: Like most , MIND (Ex. Dhanurasana is a WAY (It is beneficial to move the spine WAY (Ex: Dhanurasana is useful in Dhanurasana helps to stretch the difficult posture and mastering it in all directions and challenge the mobilizing the thoracic spine). anterior structures of the torso, can give a student a sense of student’s physical abilities in a facilitating deeper breathing). power and accomplishment). responsible way).

ASK 3 YOURSELF IS THE POSE APPROPRIATE FOR THE STUDENT(S)? IS THE POSE APPROPRIATE FOR THE CONTEXT? Ex: Dhanurasana is NOT recommended for students with lower Ex: It is not a good idea to do Dhanurasana late at night, because back problems, as well as shoulder, neck and knee issues. it might leave the student feeling wired.

4 ANALYZE BIOMECHANICAL REQUIREMENTS OF THE GOAL POSTURE on the level of skeletal structure, joint positions and muscle actions. Start from the spine, then move to the shoulder/pelvic girdle, then out to the extremities. These are the areas that need to be prepared before the student can attempt the pose.

IS IT A FIXED-FRAME OR AN OPEN-FRAME POSTURE? (Fixed-frame postures require additional compensation) Ex: Dhanurasana is fixed-frame if holding on to the ankles.

SPINAL ACTION Ex: Thoracic and lumbar spine extension. To prepare: contract/stretch upper and lower back.

SHOULDER GIRDLE ACTION Ex: Shoulders are internally rotated and extended back. To prepare: Mobilize the shoulders, then do similar action.

WHAT IS THE GENERAL POSITION OF THE SPINE IN THE POSE? PELVIC GIRDLE ACTION (We will need to include similar positions to prepare) Ex: Hips are extended, knees are flexed. Ex: Dhanurasana is a prone symmetrical backbend. To prepare: Contract glutes, stretch hip flexors, bend knees.

POTENTIAL RISKS AND HOW TO MINIMIZE THEM

COMPRESSION OF THE LOWER BACK PRESSURE ON THE SHOULDER JOINT TORQUING THE KNEES TENSING THE NECK

Create support via abdominal contraction Use the strap on the ankles Avoid moving the knees apart Look forward, not up Focus on curving the thoracic spine Don’t hold on to the ankles Don’t lift the knees off the floor Avoid pulling the shoulders up Don’t hold on to the ankles Don’t lift the knees off the floor Don’t hold on to the ankles Don’t hold on to the ankles 5 SELECT 3 CORE POSES TO PREPARE FOR THE GOAL POSE Core poses share some elements of the goal posture from the biomechanical prospective, but are typically easier and simpler. They are usually arranged in progression to gradually build the intensity.

VIRABHADRASANA UTTHITA EKAPADA To prepare the upper back, To prepare the upper back, To prepare the upper back, lower back, shoulders, neck, shoulders and hips lower back, shoulders, hip flexors and knees glutes, hip flexors and knees

6 SELECT COMPENSATION POSE(S) FOR THE GOAL POSTURE Compensation poses (or Counterposes) are used APANASANA URDHVA PRASARITA PADASANA to prevent cumulative stress and return the body To stretch the lower back To mobilize the shoulders, hips and to a neutral state. A goal posture might require and flex the hips knees after fixed-frame pose one or several counterposes depending on the the complexity of the pose. Counterposes are JATHARA PARIVRTTI also used throughout the practice to rebalance To realign the pelvic girdle/ spine To stretch the upper back, neck the body after more difficult postures. relationship and stretch the neck and lower back

7 ORGANIZE THE POSES G P C P C

P C

C G Goal posture P Preparation C Compensation

8 INSERT TRANSITION POSES AND ADDITIONAL COUNTERPOSES G C P C P C

P C C T C

C G Goal posture P Preparation C Compensation T Transition C 9 DECIDE ON AN APPROPRIATE WARM-UP, FINALE AND ADD-ONS WARM-UP FINALE ADD-ONS TO CARRY THROUGHOUT Where do you want to begin? What position do you want to rest in? Will you explore a specific breathing pattern? What kind of warm-up is required before the first Will you require any additional cool down? Will you weave a theme or an idea throughout Core pose? Will you do any / /etc? the practice? 10 REVIEW THE SEQUENCE

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