Download Prasara Primer - Ryan C. Hurst and Jarlo L. Ilano PDF

TitlePrasara Primer - Ryan C. Hurst and Jarlo L. Ilano
TagsYoga Human Anatomy Musculoskeletal System Foot
File Size2.4 MB
Total Pages86
Document Text Contents
Page 43

Transitions - Vine Advanced (Cont)

Wheel Pose to QUad Squat
From the Wheel Pose, bring your left hand up off the ground by shifting your weight
towards your feet and bring it across your body to the right. It helps be on the outside of
your right palm so that you can freely pivot on your right hand. As you complete the move-
ment and reach towards the ground, you will coordinate the motion of your right leg as it
moves to the right and end up in the quad squat position.

Quad Squat to Modified Side Quad Squat
From the Quad Squat, slightly shift your weight to one side allowing you to raise your left
leg and place it through the opposite side between the opposite arm and leg. Your weight
should be placed equally between both arms and the supporting right leg.

Modified Side Quad Squat Leg Swoop to Extended Hand to
Toe Pose I Squat
Transfer the weight of your body to your hands in order to lift your right foot which is sup-
porting you on the ground. Swing your left leg back as you lift your right foot. Continue
to swing your leg around in back and to the side. You will arrive with your left leg close to
your left hand. Continue the swing by transferring your body weight to the right and lifting
your left hand. This will allow your leg to come in between your hands. Sit back onto your
right heel with your left leg extended in front of you and held off of the ground. Reach for-
ward with your left hand and grab your left foot to put you into Extended Hand to Big Toe
Pose I Squat. In the advanced version you should be able to smoothly perform this without
a pause.

Extended Hand to Toe Pose I Squat to STand
Once you have the Extended Hand to Big Toe Pose I Squat Pose, drive forcefully into the
ground with your supporting leg and project your chest outwards allowing you to come into
Extended Hand to Big Toe Pose I. You should be holding on to your outstretched foot the
entire time throughout the movement.

Lower your right leg to the floor and stand tall and end the flow.

Page 85

FAQ (cont)

Can I learn this by myself through the DVDs and/or books?
Yes, books and dvds are great resources for beginning your Prasara practice. However,
you will find great benefit from seeking out proper instruction, to help further your practice
and adjust some of the issues you may be encountering with doing it on your own.

Where can I find classes?
There are many instructors across the U.S. and the world. Go to for a listing of
certified Instructors. If no one is near your location, you may want to contact your local
gym and ask them to contact us and bring Prasara Yoga to you.
You can also check online at:

I've never moved like that and don't think I can. How do I prog-
ress up to that?
 Yes, you have!  We all moved in the Six Degrees of Freedom, but our recreational, voca-
tional and occupational activities, as well as stress, trauma and fears seize up our mobile
freedom.  The point isn’t to move “like that” but to incrementally, through baby steps,
improve your personal movement by removing the “brakes” from your unlimited fitness

I'm not flexible, can I do this stuff?
 Absolutely!! Prasara yoga, and all good yoga, isn’t about flexibility.  It’s not even about
stretching.  It’s about removing the restrictions to your natural mobility, strength, power,
stamina, and energy.  By opening up all Six Degrees of Freedom, you will indeed become
more flexible as a bonus!

Do I need to learn any mysticism, meditation or chanting?
 Prasara is a form of physical exercise not connected to any religion, the only meditation
that you have to do is athletic focus on concentrated movement, and the only chanting
you’ll do is cheering for how wonderful you feel.

Do I need prior experience in Yoga?
No. Each person is different so each person's Prasara will be different. Everything in
Prasara is based on structure, breathing and movement; everyone learns this from the
beginning in order to delve deeper in their personal practice.

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