Variations of Gurudasana in Yoga

• 1). Start by working to create flexibility in the upper back muscles by standing with the feet wider apart than your hips. Holding a yoga strap between your hands so that you can easily lift the strap overhead and lower it to your hips and back overhead. Start from the beginning and microbend the knees, draw the lower abdominals in and holding the strap, lift and lower the yoga strap 7 to 10 times. Rest.
  
  
• 2). Step the feet in hips-width distance apart so that your boney hip points are directly over your knees and ankles. Drape the yoga strap over your right shoulder and lift your right arm up, bending the right elbow. Using you left hand, dial your bent right elbow towards the right ear. Grasp the top end of the strap with your right hand. Reach around with your left hand to grasp the bottom end of the strap and tug down. Remain for 20 to 30 seconds, lifting the right elbow, drawing the triceps forward and shrugging both shoulder blades down towards the hips. Repeat second side. Rest.
  
  
• 3). Bring your mat to the wall and lie on it, placing both of your feet flat on the wall, hips-width distance. Use Resting Pigeon at the wall to create flexibility in the hip joints and hamstrings (muscles at the back of thighs). Cross your right ankle over the left thigh, flexing the foot and allowing the right knee to become “heavy.” Keep your left foot flat on the wall. Lie back on your mat so the hips, entire spine, shoulders and back of the head are on the floor. Remain for 20 to 30 seconds. Repeat second side.
  
  
• 4). Return to the center of the room and stand on your mat in Tadasana, Mountain Pose by stepping the inner edges of your feet together, pressing the four corners of each foot into the floor. Draw the lower belly in as you lift the chest and draw the tailbone and shoulder blades down towards the hips.
  
  
• 5). Use Utkasana, or Chair Pose to build the strength in your thighs (quadriceps muscles) by lifting the arms up, hands apart shoulders-width distance and lowering the hips, bending the knees. It will look almost like you are sitting in an invisible chair. Keep extending through the fingertips and press into the heels, drawing the shins back, and front ribs in towards the chest. Remain for 5 to 8 breaths. Stand to rest. Repeat 2 to 3 times. Rest.
  
  
• 6). Move into a variation of Gurudasana using the legs from Chair Pose and an easier variation with the hands. Repeat Utkatasana by lowering the hips and bending the knees and now place the hands together so that the fingertips touch and are at the level of the chest. Remain for 5 to 8 breaths.
  
  
• 7). Repeat and add Gurudasana arms by weaving the right arm underneath the left and intertwining them as if they were one arm, bending the elbows. If this is too intense, simply place the fingertips of the hands to touch as in the previous stage. Step the feet together, lower the hips, bending the knees as in Utkatasana legs. Remain for 5 to 8 breaths. Stand and repeat with the arms interlaced the other way. Rest.
  
  
• 8). Move into a more challenging variation of Gurudasana by standing with the feet together. Now lift the right leg and wrap it around the left leg. See if you can wrap the leg around 2 times. Bring the arm forward and weave the right arm under the left, bending the elbows. Standing on the left foot, lift the chest and elbows up, drawing the hips down and drawing the shoulder blades down. Remain for 5 to 8 breaths. Stand and repeat second side. Rest.