Ian's Yoga BlogJust another Lila Yoga Teacher Training Blogs weblog

Lîla Yoga™ Teacher Training

with Erica Kaufman

Analyzing Asana prepared by:  Ian Callanan with feedback from Erica

“The amount of energy awakened through the asana is in direct correlation to the amount of extension the practitioner engages into the root, through the energy line and out through the expression points.” ~Erica

Rising Sun to Fingertips (there is no Sanskrit name)

Step-by-Step Instruction:

The asana begins in a lunge stance. To actualize this position (on the left side) we will start in plank pose bringing your left foot between your hands. Allow your right heel to remain lifted. Feet should be aligned in a (near) linear position i.e. one straight line from you right foot to your left foot. Maintain a parallel left thigh and vertical left shin, whilst pushing into your right heel. Your heel will not touch the ground. Excite energy into your legs by engaging the muscles. Peel the upper body up, while keeping your fingertips piercing the ground with little to no weight in them. Move your shoulder blades down your back and invite your chest to bloom open to greet the rising sun. Seek harmony between the lower body and the upper by riding the energy pathways through your legs as your chest blooms. Bring attention to how your ribcage expands across the horizon.

Energy Pathways:

Most notable is the energy source is from the back leg—heel pressing back to establish the root ; the energy pathways travels up the leg, centers at the pelvis and continues up the spine and out through the Sternum. The secondary energy line rises from the forward heel and travels up the shin and into the roof of the mouth.

Milder version:

Allowing your back knee to release to the ground will add stability for this asana. Toes can be tucked under or untucked. Back knee should be behind your hips such that your back thigh is on an angle. Upper methodology remains unchanged.

A chair can also be utilized as an alternative variation. It is recommended to use a chair that is low to the ground. The hip of the forward leg should rest on the seat of the chair. The back leg will be fully extended with toes tucked under. You may be less able to touch the ground with your fingertips in this variation. Instead focus on blooming your chest open and visualize your fingertips touching as you seek to move closer to the ground.

Timing:

This move requires some mobility and therefore is recommended for the early/middle part of the class. It is advisable to do ‘earth touch’ or similar moves to awaken the hamstring and the hips. Do Upward Dog (Urdhva Mukha Svanasana) as well to open the chest.

Benefits:

The move is entitled Rising Sun to Fingertips because your Solar Plex is rising from the horizon of your hips. You will be exploring how the energy can be sourced from your feet, up your legs, and out through your heart.   It increases circulation, strengthens the legs and back, helps improve posture, and helps sensitize you to the energy web that we are all part of.

How to Assist:

Open the student’s chest by riding fingers up the spine but also touch so that the student’s shoulders expanding through the side space. Take your palm to the heel of the back leg and push encouraging the student to push into his/her heel. Remind the student to lower their forward thigh striving to make parallel with the ground.

Additional assists include: spreading the students’ chest by pulling back on the shoulders; coaxing the shoulder blades to ride down the back; move the back hip forward to align both hips.