Namaste

Wanted to see if anyone here could help be recall the tuck the tailbone
exercise that is popular in the Ana Forrest style of yoga.

I know you lie down on the ground, interlace your fingers behind your head,
raise the legs straight up in the air..  now this is where I can't remember
the sequence of the rest.  do you tuck the tailbone up then crunch up the
mid-upper body or do you crunch up the mid-upper body and then raise the
tailbone?  And when do you inhale and exhale.

So if any of you are familiar with this could you please outline the
sequence in detail?

Namaste

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On 2004-10-18 20:12:54 -0700, "James Murphy" <murphysf@hotmail.com> said:

> Namaste
>
> Wanted to see if anyone here could help be recall the tuck the tailbone
> exercise that is popular in the Ana Forrest style of yoga.
>
> I know you lie down on the ground, interlace your fingers behind your head
,
> raise the legs straight up in the air..  now this is where I can't rememb
er
> the sequence of the rest.  do you tuck the tailbone up then crunch up the
> mid-upper body or do you crunch up the mid-upper body and then raise the
> tailbone?  And when do you inhale and exhale.
>
> So if any of you are familiar with this could you please outline the
> sequence in detail?
>
> Namaste

I had the good fortune of living near the Forrest Yoga studio in Santa
Monica during the early 90's.  I enjoyed her classes there.  She has
taken traditional yoga and infused it with techniques she learned as a
dancer.  However influenced the nature of yoga is unchanged.  Though I
am not conversant on this particular sequence, I can assure you that
you can find the appropriate sequence yourself.  If you take the time
to understand the dynamics of the asana and note the reaction of your
body to the pose.

The asana you are describing is Urdhva Pradarita Padasana.
Traditionally this is done with the arms reaching overhead, resting on
the floor, palms up.  Putting the hands behind the head will help
beginners who need to raise the head slightly  to make up for tense
necks.  A blanket under the head will do the same thing.

http://www.thelittleyogastudio.com/..003/042403.html  for a picture.

1.  Generally you begin by exhaling and raising the legs.  Move the
abdominal in slightly as the legs raise.  Traditionally it is possible
to work the abs by raising the legs 60 degrees and holding.  But Anna
seems to be going for the 90  degree raise.

2.  While holding at 90 degrees its time to look for tadasasna in the
pose.  In other words, are the hips even?  Can you breath freely?  Do
have lots of space in the upper armpit/chest?  At this point you can
tuck the tailbone, but try to let the buttocks relax.  Move the energy
up through the bottoms of the feet.

3.  The crunch.  This not traditional yoga but western influence.
Bring the forehead towards the knees.  Exhale on each crunch.  Work
mindfully.  Keep monitoring the breath.  Is the face relaxed?  Can you
keep the tail bone tucked.   Notice that it is difficult to do a crunch
without collapsing the chest, rounding the shoulders and back.  That is
why it is not traditional yoga.  Traditionally asanas keep the chest
open the abs relaxed.  For a person with a back condition this crunch
could exacerbate the problem.

4.  Bring the legs back to the neutral 90 degrees.  Put the arms out to
the sides like wings.  And slowly swing the legs left to the floor and
right to the floor.  This is Jathara Parivartanasana.  Great twist.
Good for the obliques, as well as psoas.  Return to the 90 degree pose
between.

5.  Pose and repose.  In other words, ask questions again and make
adjustments.  Is the tailbone still tucked?  Is the armpit/chest still
open?  Is there tension in the jaw or face?

As we practice yoga there is no correct way.  There is only
experimentation and constant repose.  We find an asana, we get into it
from another asana.  Sometimes we hold it to challenge endurance.
Sometimes we move through it to understand the flow.  We understand the
teachers are guides, but our greatest guide is inside us.  Yoga is
about recognizing the inner yogi.
--
~Stu

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<snip>
> As we practice yoga there is no correct way.  There is only
> experimentation and constant repose.  We find an asana, we get into it
> from another asana.  Sometimes we hold it to challenge endurance.
> Sometimes we move through it to understand the flow.  We understand the
> teachers are guides, but our greatest guide is inside us.  Yoga is
> about recognizing the inner yogi.

Stu great info about the pose.  As well I agree with you about the
inner yogi.  Not every persons body type is the same..so there are
some poses that will benefit each unique person in different ways.  I
find that awareness is essential.  Feel energy in the pose (sometimes
not much other times great qi).  When I get The energy really flowing
and am in complete attention, I normally don't do my normal routine
but somehow feel which pose is right and best (inner yogi)..although
I'd like to add that I really don't do any advanced postures or
breathing techniques.

Aaron

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<snip>
> As we practice yoga there is no correct way.  There is only
> experimentation and constant repose.  We find an asana, we get into it
> from another asana.  Sometimes we hold it to challenge endurance.
> Sometimes we move through it to understand the flow.  We understand the
> teachers are guides, but our greatest guide is inside us.  Yoga is
> about recognizing the inner yogi.

Stu great info about the pose.  As well I agree with you about the
inner yogi.  Not every persons body type is the same..so there are
some poses that will benefit each unique person in different ways.  I
find that awareness is essential.  Feel energy in the pose (sometimes
not much other times great qi).  When I get The energy really flowing
and am in complete attention, I normally don't do my normal routine
but somehow feel which pose is right and best (inner yogi)..although
I'd like to add that I really don't do any advanced postures or
breathing techniques.

Aaron

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