Yoga Paper

Classical Yoga Course

Take Home Final Assignment

Part I

1. Three standing poses:

a) Thadasana

The pose starts with standing straight with the feet together, the big toes and the heels touching each other. Rest the heads of metatarsals on the floor and stretch all the toes on the floor. The tighten the knee-caps up, contract the hips and pull up the muscles at the back of the thighs. The stomach has to be kept in, chest forward, spine stretched up and the neck straight. The weight of the body should be distributed evenly on heels and toes. Arms should be parallel to the body, fingers together and pointing downwards.

There are many benefits of this pose. Usually people do not pay attention to the correct method of standing. Some usual mistakes that we make are standing with the body weight thrown only on one leg, or with one leg turned completely sideways. Another common mistake is bearing all the weight on the heels, or on the inner or outer edges of the feet. This can be noticed by watching where the soles and the heels of the shoes wear out. Owing to our faulty method of standing and not distributing the body weight evenly on the feet, we acquire specific deformities, which hamper spinal elasticity. Even if the feet are kept apart, it is better to keep the heel and toe in a line parallel to the median plane and not at an angle. By this method, the hips are contracted, the abdomen is pulled in and the chest is brought forward. The body feels lighter and the mind acquires agility. If we stand with the body weight thrown only on the heels we feel the center of gravity changing, the hips become loose, the abdomen protrudes, the body hangs back and the spine feels the strain and consequently we soon feel fatigued and the mind becomes dull. It is therefore essential to master the art of standing correctly.

b) Utthita Trikonasana

First one has to stand in Tadasana then inhale deeply and with a jump spread apart the legs sideways 3 to 31/2...