Project Description

Yoga Anatomy Module 1 (read Yoga anatomy P 45 to 53).

Sadness give Depth. Happiness gives height. Sadness gives roots. Happiness gives branches. Happiness is like a tree going into the sky, and sadness is like the roots going down into the womb of the earth. Both are needed, and the higher a tree goes, the deeper it goes, simultaneously. The bigger the tree, the bigger will be the roots. In fact, it is always in proportion. That`s its balance. OSHO


How to grow your roots

Get out in the garden or put planters on your terrace or balcony. Dig around get close to the land you are on. Take a forest bath in the local park

In yoga, you build a firm and level foundation by focusing on your feet, and from it a strong, spacious, and elegant pose will rise. To create a firm foundation, use the strength of your legs to send strong roots into the earth; make the foundation level by contacting the floor evenly with your feet. Building awareness in the feet in each pose may sound tedious, and, yes, it can take years of practice, but it’s well worth the effort. If you subject your feet to incorrect alignment—whether in yoga poses or while dancing, running, walking, or especially while wearing ill-fitting shoes—you’ll eventually end up with nagging strains or even serious injuries.

  • Go barefoot. Connect directly to ground without socks or shoes. Take a green micro break. Observe how your energy and posture shift

The shape and balance of your feet are determined by the shapes of your foot bones, the structure of the ligaments that hold the bones together, and the muscles that move and position the bones. The first two factors are hereditary, but you do have the power to change the strength, flexibility, and coordination of your foot muscles. I’ve known numerous yoga students who, over the years, have made significant changes to the shape and balance of their feet.

  • Bringing the forest indoors. Flagrance your home, candles, diffuser.

The best way to get to know your feet is to start Tadasana (Mountain Pose). Try feeling the extreme positions. Make the inner (medial) sides of your feet light, lifting away from the floor, while the outer (lateral) edges stay heavy. This is over supination. Next, let the outer edges lift while the inner arches collapse—this is over pronation. Ideally, in all your standing poses you’ll balance pronation and supination by keeping your arches lifted while your inner heels and the bases of your big toes stay grounded.

  • Create a small alter for yourself with old photo, parents, grandparents, and acknowledge them for the simple acts of goodness they embodied.

The two primary muscles that lift the arch in supination are tibialis anterior and tibialis posterior. The tibialis anterior originates on the front of the tibia (shinbone), and the tibialis posterior comes from deep in the calf on the back of the tibia and the fibula (the long bone next to the tibia on the outer calf). Both attach to the small bones that form the arch of the foot on the medial side. Because their long tendons run down the inner ankle on the way to the arch, they have excellent leverage to supinate the foot and lift the arch.

  • Massage your feet

Their antagonists, the muscles that perform the opposite action and pronate the foot, are the peroneal. To keep things simple, we’ll focus on the bigger of the two peroneal, the peroneus longus. It originates along the fibula on the outer calf, and its long tendon runs along the outer ankle and under the sole of the foot to insert on the medial side of the arch. The peroneus longus pronates the foot by pulling down on the medial arch and helps you to press down through the base of the big toe correct excessive pronation, press the outer edge of the foot down to lift the arch. Check to make sure that the center of your kneecap is aligned over the center of your foot. If your knee points toward or even to the inside of the big toe, it causes pronation, which can’t be corrected without realigning the whole leg. Now, to correct over supination, press down through the base of the big toe, and you should feel the peroneus longus contracting along your outer calf, forming a gash like indentation from your outer knee toward your ankle.

Refining Supination

It can be difficult to maintain the medial-lateral balance in standing poses. I’ve noticed that the back foot is often neglected—perhaps because it’s harder to see—in asanas like Trikonasana (Triangle Pose) Virabhadrasana 2 (Warrior II), and Parsvakonasana (Side Angle Pose).

When left to its own devices, the back foot in those poses tends to overpronate, leaving the inner arch collapsed while the outer edge of the foot lifts, which explains your teacher’s constant cue to “ground the outer edge of the back foot” during class. If you can do this, you’ll notice that your arch lifts, bringing your foot back into beautiful balance. If not, you’ll be practicing with a flattened arch.

In addition to maintaining healthy, lifted arches, learning to supinate the back foot in standing poses can reduce knee strain. When you press the outer edge of the back foot down in standing poses, your femur (thighbone) will lift slightly away from the floor. This action helps to align the femur with the tibia, thereby preventing strain and compression in the knee between them. You can feel this by having someone press a yoga block against your outer back thigh in Warrior I with just enough force that you can firmly push back against it with your femur.

Try this action with both legs in Prasarita Padottasana (Wide-Legged Standing Forward Bend), too. Try the wrong way first by allowing the femurs to drop toward the floor and each other. This movement puts a subtle side bend in the knee; the inner side spreads open, and the outer side compresses. Imagine how, over time, this could strain the ligaments and tendons of the inner knee, while compressing the cartilage on the outer knee. To correct this, come into Prasarita Padottanasana and broaden the femurs away from each other as you ground the outer edges of your feet. Then have your helper push blocks against the outside of both femurs. Pressing out through the legs and down with the outer edges of the feet will save not only your arches but also your knees.

Perfecting Pronation

Once you’ve worked diligently to keep the outer edge of your foot pressed down and your arch lifted in standing poses, you should tell yourself one more thing: Don’t overdo it. Otherwise, you might eventually end up over supination. This can result in pain in the outer ankle and even up the outer calf—telltale signs that you’ve been overstretching your outer ankle ligaments and the peroneals. Since these are the main tissues that stabilize the outer ankle, overstretching them can lead to hypermobility, setting the stage for ankle sprains. So, follow this rule as you practice: no outer ankle pain. (Placing your feet too wide apart can also elicit outer ankle strain and pain, so check with your teacher to ensure you’re working at the suggested distance for each pose.) If you begin to feel pain, bring your foot back into balance by adding some pronation.

Finding a balance between supination and pronation is also a key action for the front foot, which tends to pronate in poses like Trikonasana and Virabhadrasana II but may over supinate in Parsvottanasana (Intense Side Stretch). Grounding the big toe is also a vital part of finding your balance. What happens Ardha chandrasana (Half Moon Pose) when you feel your weight shift onto the outer edge of the front foot? You fall over. The same goes for vrksasana (Tree Pose). Try it at a wall and you’ll see what I mean.

Stand with your right side to a wall or table, fingertips barely touching it. Bring your left leg into Tree Pose. Gently over supinate your standing leg, letting your big toe lift, and notice how you begin to lose your balance. To quickly find your balance again, press the right big toe and inner heel firmly down into the ground, without going so far that you drop your arch.

In any standing pose, it’s a matter of balancing pronation and supination in your feet, whether you have one or both on the floor. In that ideal connection to the earth, your arches are lifted, your big toes and inner heels are grounded, and your knees, ankles, and feet are happy.

  • What do your feel when you taste the fresh air, take time to lay down, breathe, bring your consciousness to your root chakra, chant ‘Om lam ‘.

What do you feel now…?

Lagu bhastrika: sit in vajrasana

Purpose: to expel all the air from the lungs including the dead air.

By the time the head reaches the floor all the air should be expelled, arms rest on the floor parallel to the body.

Inhale deeply, exhale forcefully& sharply through the nostrils in a series of exhalations and inhalations while bending slowly forward from the waist and bringing the forehead down to rest on the floor.

Inhale and exhale 3 times

Raise the body on an inhale to sitting position

Repeat exhalations and inhalations altogether 3 times on the last raise, inhale and rest the hands on the floor behind the feet and arch backwards and drop your head. (take 5 breaths).

Normal breathing 1 minutes

The warming exercises, Tadasana (mountain pose)

There are 4 essential warming exercises and a preliminary stage.

Become conscious and stand facing the North or the East. With your eyes closed, focus your attention to perceive the hold of consciousness of your entire being. Relax and choose a positive mental attitude. Expel minor concerns, negative thoughts and obsessions. Instead, aim to acquire a responsive mood, a yearning for everything that is beneficial, superior, universally valid and macrocosmic. Feel the communion between your self and the universe.

  1. The first warming exercise.

Very slowly and amply roll the head one way and then the other. Keep your eyes closed and the attention focused to perceive the movement of energy within the neck.

Awareness phase

With your eyes Closed, focus your attention to perceive very fine vibrations in the neck, activation of the mind, expansion of the consciousness in the subtle planes and the arousing of vishudhi chakra.

  1. This is a set of 10 hasty head movements. There are two twists toward the left, two toward the right, two movements obliquely to the left, two obliquely to the right, and two movements backward. As amply as possible repeat this several times, with your attention focused upon the motion itself.

Awareness phase

With your eyes closed, focus your attention to perceive very fine vibrations in the posterior area of the head and the awakening of the latent potential of the mind. At the same time, note very subtle vibrations in the area at the top of the head and greater lucidity from the arousing of Sahasrara chakra.

  1. Swing the head laterally to the left and to the right as amply as possible. Keep the attention focused in the middle of the forehead at the level of ajna chakra.

Awareness phase

With your eyes closed, focus your attention to perceive very fine vibrations in the mid forehead area, the arousing of the mental command centre ajna chakra and increased mental insight. Simultaneously note the free flow of the fluidic energies in the neck, the union between the mind and the rest of the being in harmony.

  1. Move the shoulders as a straight line so that the spine is laterally stretched. Do this as amply as possible in a snake like manner, keeping the soles parallel and the hips and head motionless. Concentration on the motion itself.

Awareness phase

With your eyes closed, focus your attention to perceive vibrating points along the spine, note the deep internal massage. Focus your bio energy upon any painful areas to achieve relief.

TADASANA (mountain Pose)

Sanskrit Name: – ताडासन/ समस्थितिः (Tadasana or Samasthitih)

Asana Type: – Standing asana, Suspine position.

Preparatory Poses – Uttanasana standing (forward bend).

Adho Mukha Svanasana (Downward Facing).

The word “Tada” comes from the Sanskrit word, which meaning is “Palm tree” or another meaning is “mountain” and meaning of asana is “posture” or “seat”. So, this asana is called Tadasana. Depending on the lineage practiced, Tadasana and Samasthitih may refer to the same asana or another similar asana.  The meaning of Sama is straight, level, upright or balanced and sthiti means to stand or stay. Tadasana is the beginning and ending Asana of Surya Namaskar according to Ashtanga yoga.

You can do this asana in two different positions: –

  1. In a standing position.
  2. In the Supine position.

You can try one of them or both at your comfortability level.

Steps of Tadasana (In standing position)

  • Stand straight on the ground and take a small gap between your feet.
  • With deeply breathing (inhale), raise your both arms.
  • Keep your arms upward by interlocking your fingers.
  • Now come on the toes by raising your heels simultaneously
  • Feel the pressure of stretching from toes to fingers.
  • Try to maintain this pose if you can with slow and deep breathing.
  • Now come to the original position with deep breathing (exhale).
  • You can perform the number of rounds as per your convenience after having relaxation for a while.

Steps of Tadasana (In Supine Position or lying down position)

  • Lie down on the floor to your back in Supine position.
  • Keep your hands on the side of your body and palms should be facing downwards.
  • Try to keep your Legs, waist, and neck all in straight line.
  • Inhale, and raise your both arms slowly upwards and place the arms behind your head.
  • Your both arms should parallel to each other, and palms facing upwards.
  • Retain your breath.
  • Now stretch your hands and feet in the opposite directions as far as possible.
  • Try to keep your legs and arms straight (not bend).
  • While exhaling, slowly bring down your hands to the starting position.

Repeat these four times and try to increase the duration you can stay in this asana.

Benefits of Tadasana

  • Due to deep breathing, it provides strength and expansion to the lungs.
  • This is the best exercise to increase the height.
  • Develops and activates the nerves of the entire body.
  • It gives strength to vertebral column and heart.
  • Also Good for regulating the menstrual cycle in women.
  • Cures the problems related to indigestion.
  • Give strength to arms and legs.
  • Helps to remove lethargy from the body.
  • It reduces the problem of flat feet.

Cautions: –

  • A person who is suffering from headaches, low blood pressure, and insomnia are advised to do this asana after consulting the yoga instructor.
  • During pregnancy skip this asana.

Beginner’s tip

If you feel difficulty to maintain the pose on toes by raising the heels then perform this exercise without coming into toes. And day by day tries to maintain this pose on toes by raising your heels. There are many variations of Tadasana so, you can choose the variation according to your comfort level.

Practice teaching. Lagu bhastrika,the warmin exercises, Mountain pose.

Record your voice as you pretend to give instructions to a group of students to do this pose in your class:

Reading assignment: The yamas & Niyamas,(week 1 Ahimsa practicing one of the four exercises .p 40 to 41)

Quiz: using the book: Does your body Lie?

    1. Can stress cause painful feet?
    2. What pain in arch of foot mean? Using
    3. What happen when there is absence of curvature in the foot s arch?
    4. What does it mean when people have cold feet?
    5. What the benefits of Tadasana?
    6. Describe your experience practicing Ahimsa…

We will use either LearnDash or Typeform to build quizzes:


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LEE MILLERCourse Tutor
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