Adjustments for Fundamental Asana of Ashtanga Vinyasa Yoga

Some suggestions for Adjustments for Fundamental Asana of Ashtanga Vinyasa Yoga.

Padangusthasana

Adjustment 1:Place fingers on the outside of the elbows, say "push!”
Adjustment 2:Open shoulders


Adjustment 3:

1. from the side with the right lower arm lift up the student’s rear
2. with your left knee stabilize the student’s back
3. with the left hand push down along the back

Adjustment 4:

Verbal direction: "pull toes forward!"

Pada Hastasana

Adjustment 1: from behind tilt the student forward from the equilibrium and then

1. press on the coccyx, or
2. pull upon on the rear pelvic bone

Adjustment 2:

1. from the side lift up the student’s rear with the right lower arm
2. with your left knee stabilize the student’s back
3. with the left hand push down along the back

Utthita Trikonasana

Adjustment 1:

1. with your right thigh, support and rotate the student’s right thigh outward,
2. with the right hand untwist the hip,
3. • the left hand opens the shoulders, or
   • put the palm of the left hand on the student’s left hand, say: "push!", or
   • put left hand on fingertips of the student’s left hand, say: "push!"

Verbal assistance: "press your toes even if you can’t open the hip."

Paravritti Trikonasana

Adjustment 1:

1. during way in of the student stabilize the hip of the student and pull backward
2. stabilize the student’s rear leg by clamping between your legs

Adjustment 2:

1. stabilize the hip with the right thigh
2. with the right hand open the hip,
3. • press with the fingers of the left hand against the palm of the student’s right hand: "Push!", or
   • put the fingers of the left hand to the fingertips of the student’s right hand: "Push!"

Utthita Parsvakonasana

Adjustment 1: if the student’s feet are too close, grab the thigh of the rear leg with both hands and pull so the foot moves back; secure the student’s rear foot with your foot, so that it does not slip too far back.


Adjustment 2: Press the outside edge of the student’s foot to the floor


Adjustment 3:

1. support the student’s hip with the left thigh, open the hip with the left hand
2. • right hand pens the student’s right knee, or
   • right hand supports the student’s head below, or
   • right hand moves the student’s left arm at the ear in a semicircle and forward.

Pativritta Parsvakonasana

Adjustment 1:

1. right thigh supports the student’s left hip,
2. right hand draws back on the right hip,
3. • reach your left hand between the student’s head and right arm from the rear, so the right shoulder opens; pull the arm upward away from the ear
   • rest the left hand between the shoulder blades and untwist the ribcage

Adjustment 2:

1. wedge the students left (=back) leg between the thighs,
2. pull the student’s right hip to the rear with the right hand,
3. rest the left hand between the shoulder blades and twist the ribcage open.

Prasarita Padottanasana A

Adjustment 1: Put your fingers at the sides of the elbows, say: "press!"
Effekt: Improves right angle between upper and lower arms.


Adjustment 2:

1. from the side stabilize the student’s thigh with your the rear leg,
2. tilt the student’s equilibrium forward,
3. put one hand on the coccyx, the other between the shoulder blades.

Adjustment 3: sit behind the student; put your feet on the backs of the student’s thighs; grab the students wrists and pull them towards you.


Adjustment 4: stand at the students back and tilt him forward against your thighs; pull the buttocks upward.

Prasarita Padottanasana B

Adjustment 1: from behind grab the student’s hands and hips and tilt her forward from the equilibrium
Effekt: Torso of the student can hang down.
Adjustment 2/3: see to Adjustment 2/4 Prasarita Padottanansana A


Adjustment 4: Put your fingers inside of the elbows: "press!"
Effekt: Student’s back becomes straight

Prasarita Padottanasana C

Adjustment 1:

1. from the side step in and stabilize the student’s thigh with your the leg from the front
2. tilt the student’s equilibrium forward,
3. put a hand between the shoulder blades and with the other pull the hands carefully long and move them slightly toward the floor.

Prasarita Padottanasana D

Adjustment 1: Put fingers at the back of the elbows: "press!"
Verbal assistance: "firmly grab the big toe with 3 fingers and pull forward"
Effekt: Back opens up

Parsvottanasana

Adjustment 1:

1. Already during the way in, grab the student’s hips from behind and turn them horizontall, wedging the student’s rear leg between the thighs
2. • keep the left hand at the hip; with the right hand grab the student’s hands, squeeze them together and gently pull them up between the shoulder blades, or
   • dive with both arms beneath the arms of the student, then grab from above the shoulders of the student and pull them away from the ears; with your lower arms press the students upper arms towards each other press so the student’s palms together.

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update:: 31.01.2006 - copyright: Arjuna - AshtangaYoga.info - webmaster: Arjuna - disclaimer