sandeyeMy Routine: 9. Vatayanasana
November 19th 2007 20:14
Usually, I progress to my own version of Vatayanasana next; however, if I am short of time, or if my back feels somewhat risky, I will sometimes skip this part of my routine. The alternative name of Wind Relieving led me to nickname this move the fart-pose.
Still lying out flat after the leg raising, one bends the right knee whilst inhaling, bringing it up towards the chest. Grasping the bent leg in your hands, one pulls it gently in to the chest. Return it as you exhale, and repeat with the left leg. On the second/third times, repeat the first step, but then bring your chin up to touch the knee - if possible. Breathe one full breath before releasing.
That is how most of the manuals explain the move, but I do it somewhat differently. As I inhale, I bend my knee - usually starting with the left as that feels correct for some reason - and clasp the bent leg close to my chest. When exhaling, I will pull my knee closer and raise my chin to touch the knee. On the next inhale, I relax my pull, return the back of my head to the floor, but leave my leg bent and loosely held over my chest. I then exhale and pull/raise chin again, without lowering my leg completely to the floor between moves. This tends to be easier on my back. I do three chin-ups to the left leg, before inhaling to let it loose above my chest/return my head to the floor, then exhaling whilst replacing the leg to the floor and changing to the right leg.
Next, is double Wind Relieving. You bend both knees as you inhale, grasping them under your hands clasp whilst bringing them in to your chest region. On the exhale, you replace your legs to the floor. On the next inhale, you bring back your knees towards your chest in the clasp, and raise your chin to touch your knees if you can. Some manuals tell you to release on exhaling, and some suggest you rock gently in both front-back and sideways directions whilst in this position, before exhaling and releasing the hold.
I more or less follow the instructions here, though I tend to do very little rocking as I generally have jeans or track-pants on, so the waistband digs in. If I have bike pants or boxers on, I do rock, as it is reportedly good for the spine. I tend to pull-in and then release three times, and as in single movement, release on an exhale. But I do not return both legs to the floor as one is supposed to. Instead, I keep my knees bent, but lower my feet to the floor - so that I am flat backed but bent legged, and therefore ready to roll into my next asana.
Still lying out flat after the leg raising, one bends the right knee whilst inhaling, bringing it up towards the chest. Grasping the bent leg in your hands, one pulls it gently in to the chest. Return it as you exhale, and repeat with the left leg. On the second/third times, repeat the first step, but then bring your chin up to touch the knee - if possible. Breathe one full breath before releasing.
That is how most of the manuals explain the move, but I do it somewhat differently. As I inhale, I bend my knee - usually starting with the left as that feels correct for some reason - and clasp the bent leg close to my chest. When exhaling, I will pull my knee closer and raise my chin to touch the knee. On the next inhale, I relax my pull, return the back of my head to the floor, but leave my leg bent and loosely held over my chest. I then exhale and pull/raise chin again, without lowering my leg completely to the floor between moves. This tends to be easier on my back. I do three chin-ups to the left leg, before inhaling to let it loose above my chest/return my head to the floor, then exhaling whilst replacing the leg to the floor and changing to the right leg.
Next, is double Wind Relieving. You bend both knees as you inhale, grasping them under your hands clasp whilst bringing them in to your chest region. On the exhale, you replace your legs to the floor. On the next inhale, you bring back your knees towards your chest in the clasp, and raise your chin to touch your knees if you can. Some manuals tell you to release on exhaling, and some suggest you rock gently in both front-back and sideways directions whilst in this position, before exhaling and releasing the hold.
I more or less follow the instructions here, though I tend to do very little rocking as I generally have jeans or track-pants on, so the waistband digs in. If I have bike pants or boxers on, I do rock, as it is reportedly good for the spine. I tend to pull-in and then release three times, and as in single movement, release on an exhale. But I do not return both legs to the floor as one is supposed to. Instead, I keep my knees bent, but lower my feet to the floor - so that I am flat backed but bent legged, and therefore ready to roll into my next asana.
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