Pose of The Month 2017 is drawn from a few of the projects I worked on in 2016.

Several of this year's offerings are taken from two chapters I wrote for a new book by Frank Lipman MD: 10 Reasons You Feel Old and Get Fat...And How You Can Stay Young, Slim, and Happy!

Other (restorative) poses are from a project which showed how to practice when props are not available. A few are repeats from previous years. Still more were written especially for this website.

The twelve poses strung together, one for every month of the year, make up a balanced sequence for you to practice.

January | February | March | April | May | June | July | August | September | October

spacerSeptember —
Sarvangasana
Halasana
Setubandasana

Models: James Murphy, Adam Vitolo, Bobby Clennell, and Matt Dreyfus.

Halasana

Lay down on a stack of blankets, three or four according to your requirement. If you need more lift of the trunk, use four.

Roll up and over into Halasana, placing your feet on the floor. If you have difficulty straightening your legs or spine, place them on a chair. See that you are right in the center of your blankets. Interlock your fingers behind you, palms facing your back, and rotate your biceps from inside out. Change the interlock.

Release the interlock, place your hands on your back -- more on the dorsal than on the lumbar. Raise your trunk upward. Open your side chest and side ribs. Place the palms in such a manner that thumb and index finger can lift you up higher.

Still lifting the torso, suck the dorsal spine into the body.

Adjust your shoulders: Roll your outer, upper arms under and bring the outer shoulder blades in toward your spine.

Put your belt on. Go on raising your chest and trunk.

Stay there quietly. Face quiet – throat descending, eyes soft.

Be on the top ridge of shoulders. Don't hang back on elbows. Clip the outer shoulder blades into the back. The lower jaw shouldn't be higher than upper jaw.

Sarvangasana

From that state go up to Sarvangasana. Maintaining your spinal position and the chin lock, come up one leg at a time so you don't lose the adjustments and placement of your shoulders. They should remain a couple of inches in from the blanket edge.

Extend your legs up to be vertical. Move your middle buttocks in with all your intelligence (willpower). Ego is required for willpower. The moment your willpower fades the buttocks fall back. Align not just the legs, but the entire torso over the ridge of the shoulder. Pacify the throat, allow it to release down towards the cervical spine.

Move the whole back trunk forward and up.

Virasana in Sarvangasana

Bend your knees one at a time to Virasana, extending your thighs and raising your kneecaps to ceiling.

Bring your heels closer and closer to the buttocks.

As you bend the knees one at a time, open the front of each groin. Look at your knees and take care not to disturb their alignment with each other. Maintain the stretch through the groins and front thigh.


Keep your pelvis in exactly the same position as when your legs were lifted and bend your knees to your forehead.


Drop your toes to the floor, keeping your knees bent.


Straighten your legs and come into Halasana.

Then reverse back through to Sarvangasana

Eka Pada Setubandasana


Bring your right leg forward over your head. If possible, but without disturbing the alignment of the pelvis and the raised leg, touch the floor with that foot.

Then arching your torso back, swing your left leg back and down to the floor, bringing your right let to upright as you do so.

Keep the upper back firmly lifted with your hands. Press your shoulder blades into your back.

Descend the lifted leg hip bone to keep it level with the down leg hip bone. Observe the alignment of the pelvic heads.


Repeat on the other side.

Setubandasana


Hop back up into Sarvangasana.


Drop both legs to the floor. Catch your ankles. Press your heels down, and raise your pelvis. Support your back with your hands again.


Hop up.

Karnipidasana

Bend your knees and lower them towards the face, Karnapidasana. Entwine the arms around the thighs.

Come down: Slowly roll back and down.

Close your eyes completely and let go. Throat passive, tongue passive. Relax your facial muscles, facial skin. Normal soft breaths. Release your brain cells, your face, your throat.

All of you slowly open the eyes, turn to the side, and that's enough for the day.

Inspired by classes taught by Geeta Iyengar at RIMYI.

With thanks and gratitude to my teachers, BKS Iyengar (1918-2014), Prashant Iyengar, Geeta Iyengar, Abhijata Sridhar, and Sunita Parthasarthy.

Drawings and text © Bobby Clennell. All rights reserved. No reproduction without prior permission.

©2008 – 2017 Bobby Clennell.