Start at the very beginning...
SvaroopaTM Yoga uses precise alignment and timing to cause spontaneous release of muscles along, and connected with, the spine. The goal is to get as much muscular tension out of the limbs as possible. For both chair postures, the first thing to do is sit way back in a chair (with your butt all the way to the back)…
Slow Motion Dive (Stage 1 - final alignment, side view)
SLOW MOTION DIVE ~ Root Chakra Muscles (Stage 1):
Make sure your femurs (thigh bones) are parallel with the floor, elevating the buttocks or feet as needed, with folded blankets. Bring your knees together, then let them fall apart naturally - this marks the spot where your knees should be.
Slow Motion Dive (Stage 1 - final alignment, front view)
Then shuffle/nudge your feet sideways until your ankles are directly under your knees. Shuffle/nudge your feet forward or backward until your lower legs are perpendicular (at a 90 degree angle) to the floor. Lean back into your chair, let your head roll gently forward, relax and allow yourself 5 natural, full breaths.
NOTE: use BARE FEET, ie. don’t wear heels, like me.
SLOW MOTION DIVE (Stage 2):
Slow Motion Dive (Stage 2)
From Stage 1, gently bring your elbows to rest on the fleshy part of your thighs just behind your knees.
Completely relax your arms and head, allow yourself 5 natural breaths before moving into Stage 3. If you are in any pain in Stage 3, stay in Stage 2 for the remaining time, ie. 4 & 1/2 minutes total for the whole sequence (this is to prevent relapse and prolong the opening).
Slow Motion Dive (Stage 3 - the FUN part)
SLOW MOTION DIVE (Stage 3):
Without moving your feet (tricky), gently allow your whole torso and shoulders to sink between your knees, hands resting on the floor palms up.
Allow your breath to flow naturally and stay here for most of the remaining time (4 & 1/2 mins TOTAL, over whole sequence).
After hanging out here for a bit, gently roll back up to Stage 2, relax for 5 natural breaths, then gently roll back up to Stage 1 and do same. To finish, gently roll your head back up, relax and allow a few minutes to observe and integrate the effects of the posture.
SACRAL OPENING (Stage 1):
Position yourself into all the same final alignments as for Slow Motion Dive (Stage 1), without separating your knees, ie. align buttocks, femurs, lower legs and feet. Keep your knees together along the center line of the body while you shuffle feet forward/backward to line up lower legs perpendicular with the floor.
Sacral Opening (Stage 2)
SACRAL OPENING (Stage 2):
Without moving your feet, gently use both hands to bring your ankle bone to rest on top of your femur, on the fleshy part of your thigh just behind your knee. Let your right arm rest on your knee, your left on your elevated ankle. Lean back into your chair, let your head relax forward completely, and allow yourself 5 natural, full breaths.
NOTE: this photo shows the ankle bone on the outside of the femur - the incorrect alignment.
SACRAL OPENING (Stage 3):
Sacral Opening (Stage 3)
Leading with your Heart, gently fold forward to rest your abdomen on your thighs and allow your arms to dangle over your elevated leg (without moving your feet). Relax and remain here most of the time you have left (TOTAL time for the whole sequence = 4 & 1/2 mins). If you feel any pain in Stage 3, return to Stage 2 (see following instructions) and stay there for the remaining time. From Stage 3, gently roll yourself (using your arms) back into Stage 2, then Stage 1, resting with 5 natural breaths at each point.
Relax and allow a few minutes to observe and integrate the effects of the posture. Repeat with the other leg.
NOTE: The order is important to get the effect of release along the spine - ALWAYS do SMD before Sacral Opening Sequence.
NAMASTE!
