Expanding Your Knowledge of Yoga Postures

As your skills in Yoga increase your ability to progress will also increase. This will require slowly adding more and more complex postures to your repertoire. Rather than memorising completely different postures, you should begin by adapting postures and then moving through their different variations until you can complete the full pose. The following is a four step guide to the variations of Triang Mukhaikapada Pascimottanasana from beginner level to the full posture. Triang Mukhaikapada Pascimottanasana (Forward bend with one leg bent back) – Sitting posture.

  1. Practice Dandasana regularly. Master this move before you continue with these variations. Dandasana is a fundamental basic Yoga Posture that is the basis for many different Yoga Asanas so it is important you can completely master this posture first. You can find information on how to complete Dandasana in “Three Simple Yoga Postures you cannot Live Without”.
  2. Practice Janusirsasana, the concave variation expect with your leg bent back instead of bent to the side. Essentially your left leg remains straight as in Janusirsasana but you sit on your right leg as it is bent back like you would do kneeling. Make sure you hold this posture for 20-30 seconds and then switch legs. For more details on how to practice Janusirsasana see “Yoga Poses For Beginners”.
  3. Enter into Dandasana and then follow with the concave variant of Janusirsasana (except with the leg bent back). Place a bolster on your left leg horizontally and lean forward resting your head on the bolster. Bring your arms in front of your head and clasp your hands together just in front of your left foot. Hold this position of 1-2 minutes and then switch to the other side.
  4. The Full Pose should not be attempted if you have lower back pains. This final posture is the same as the variant with the head on a bolster (Step 3), except the bolster is removed. This pose can be completed in time once the variant with a bolster is mastered. With practice you will be able to eventually remove the bolster and move your head closer to your left leg until it touches. If you feel any strain or discomfort during the full pose, revert back to the variant with a bolster for a while.
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These three variations that stem from Dandasana can be completed in a second way. As we mentioned previously, the posture Janusirsasana is similar to the concave variant in Step 2. In the Janusirsasana posture the right leg is bent to the side perpendicular to the left leg with the heel tucked into the groin. The same variation can be used for Step 3 (Variant with head on bolster) and Step 4 (Full pose). As a beginner, you should already know Dandasana and possibly Janusirsasana which we have further details on in previous posts if you don’t. From these two postures, following this simple variations guide you can learn a total of seven different postures to practice and master as your Yoga skills develop.

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