7.4 Syllabus Asanas Beyond the CYP: Technique, Benefits & Cautions

Syllabus Asanas Beyond the CYP

The YPI practical syllabus (item 4.5) lists 29 asanas. Nineteen belong to the Common Yoga Protocol (sections 7.2 and 7.3), and ten are additional: Kati Chakrasana, Dandasana, Sukhasana, Padmasana, Mandukasana, Paschimottanasana, Purvottanasana, Gomukhasana, Viparita Karani and Saral Matsyasana. Examiners can ask you to demonstrate or teach any of them, so learn each one's starting position (sthiti), technique, breathing, benefits and cautions.

Standing: Kati Chakrasana (Waist Rotation Posture)

• Sthiti: Samasthiti with the feet about two feet apart.
• Technique: Inhaling, raise both arms forward to shoulder level, palms facing each other. Exhaling, twist the trunk to the right: the left hand comes to the right shoulder and the right arm wraps around the back of the waist; look back over the right shoulder. Hold for a few seconds with normal breathing. Inhaling, return to the centre; exhale and repeat to the left. Keep the hips and feet steady so that the twist comes from the waist and chest.
• Benefits: Mobilizes the waist and spine, tones the oblique muscles and relieves stiffness from long sitting.
• Cautions: Avoid strong twisting with an acute disc problem or severe back pain, after abdominal surgery and in pregnancy.

Sitting Postures

Dandasana (Staff Posture)

• Technique: Sit with the legs stretched forward and together, toes pointing up, and the palms on the floor beside the hips with the fingers pointing forward. Keep the spine, neck and head erect and gaze ahead. The CYP booklet uses Dandasana as the starting position for Bhadrasana and Vakrasana.
• Benefits: Trains an upright sitting posture, stretches the hamstrings and calves, and strengthens the back muscles.
• Cautions: With tight hamstrings or back pain, sit on a folded blanket or bend the knees slightly.

Sukhasana (Easy Posture)

• Technique: From Dandasana, cross the legs so that each foot rests under the opposite thigh or knee. Keep the spine erect and place the hands on the knees in Jnana or Chin Mudra.
• Benefits: A comfortable seat for pranayama and meditation, suitable for beginners and older students.
• Cautions: Sit on a folded blanket if the knees stay high or the lower back rounds; stretch the legs out if the knees ache.

Padmasana (Lotus Posture)

• Technique: From Dandasana, bend the right leg and place the right foot on the left thigh, sole facing up and heel near the abdomen; then bend the left leg and place the left foot on the right thigh. Keep both knees on the floor, the spine erect and the hands on the knees in a mudra. Change the order of the legs on alternate days.
• Classical reference: The Hatha Yoga Pradipika (1.44–1.49) describes Padmasana, calls it the destroyer of all diseases and uses it as a seat for pranayama.
• Benefits: A steady, symmetrical seat for long pranayama and meditation that keeps the spine upright with little effort.
• Cautions: Never force the feet into position; avoid with knee or ankle injury, sciatica or very tight hips, and use Ardha Padmasana (half lotus) or Sukhasana instead.

Mandukasana (Frog Posture)

• Technique (the version widely taught in Indian Yoga courses): Sit in Vajrasana. Make fists with the thumbs inside and place them on either side of the navel. Exhaling, bend forward, pressing the fists into the abdomen, keep the chest close to the thighs and look forward. Hold for a few breaths, then inhale and return to Vajrasana. Classical texts also use the name for a frog-like seated posture.
• Benefits: Compresses the abdomen; it is traditionally used to support digestion and the management of diabetes and constipation.
• Cautions: Avoid after abdominal surgery, with peptic ulcer, hernia, back injury or knee problems, and in pregnancy.

Paschimottanasana (Seated Forward Bend)

• Technique: Sit in Dandasana. Inhaling, raise the arms overhead and lengthen the spine. Exhaling, bend forward from the hips with the back long and hold the big toes (or the ankles or shins), bringing the forehead toward the knees without bending them. Hold with normal breathing; inhaling, come up and lower the arms.
• Classical reference: HYP 1.28–1.29 says it makes the breath flow along the back (Sushumna), kindles the digestive fire, slims the abdomen and frees one from disease.
• Benefits: Stretches the hamstrings and back, compresses the abdomen and supports digestion.
• Cautions: Avoid with slipped disc, sciatica, acute back pain, hernia and in pregnancy; beginners may bend the knees or use a strap.

Purvottanasana (Eastern Stretch / Upward Plank)

• Technique: Sit in Dandasana and place the palms on the floor behind the hips, fingers pointing toward the feet (or backward if the wrists are stiff). Inhaling, lift the hips and press the soles toward the floor so that the body forms a straight line from head to heels, letting the head drop back gently. Hold for a few breaths; exhaling, lower the hips.
• Benefits: Strengthens the wrists, arms, back and buttocks and stretches the front of the body; it is the natural counter-pose to Paschimottanasana.
• Cautions: Avoid with wrist or shoulder injury, and keep the neck neutral with neck problems.

Gomukhasana (Cow-Face Posture)

• Technique: From Dandasana, bend the left leg and place the left heel beside the right buttock; bend the right leg over it so that the right knee rests on the left knee and the right heel lies beside the left buttock. Raise the right arm, bend the elbow and drop the hand behind the back; bring the left hand up from below and clasp the fingers. Keep the head and spine erect and breathe normally; release and change sides.
• Classical reference: HYP 1.20 describes the leg position, with each ankle placed by the opposite side of the back, giving the shape of a cow's face.
• Benefits: Opens the shoulders and chest, which helps stiff shoulders, stretches the hips and thighs, and keeps the spine upright.
• Cautions: Avoid with shoulder injury, knee pain or piles; use a strap if the hands cannot meet.

Supine Postures

Viparita Karani (Inverted Action)

• Technique: Lie supine. Inhaling, raise both legs to 90 degrees. Supporting the lower back with the hands, lift the hips so that the legs are vertical (or tilted slightly toward the head) while the trunk stays at an angle to the floor, without pressing the chin into the chest. Hold with normal breathing; return slowly, lowering the hips first and then the legs.
• Classical reference: The Hatha Yoga Pradipika teaches Viparita Karani in chapter 3 as a mudra, with the navel above and the palate below.
• Benefits: Reverses the effect of gravity on the legs and pelvic organs, eases tired legs and is calming.
• Cautions: Avoid in high blood pressure, heart disease, glaucoma or retinal problems, neck injury, during menstruation and in pregnancy. Beginners can rest the legs up a wall instead.

Saral Matsyasana (Simple Fish Posture)

• Technique: Lie supine with the legs straight and together and the palms under the buttocks. Pressing on the forearms and elbows, lift the chest and arch the upper back, then let the crown of the head rest lightly on the floor with the weight mainly on the elbows. Breathe normally for a few breaths; return by lifting the head first and then lowering the back.
• Why "Saral" (simple): classical Matsyasana is done from Padmasana; Saral Matsyasana keeps the legs straight so that beginners can practise it.
• Benefits: Opens the chest and throat region, improves breathing and serves as the counter-pose after shoulder-stand-type postures.
• Cautions: Avoid with neck injury or cervical problems, high blood pressure, heart disease or a recent abdominal operation.

Teaching Points for the Practical