Pose of The Month 2017 is drawn from a few of the projects I worked on in 2016.

Several of this year's offerings are taken from two chapters I wrote for a new book by Frank Lipman MD: 10 Reasons You Feel Old and Get Fat...And How You Can Stay Young, Slim, and Happy!

Other (restorative) poses are from a project which showed how to practice when props are not available. A few are repeats from previous years. Still more were written especially for this website.

The twelve poses strung together, one for every month of the year, make up a balanced sequence for you to practice.

January | February | March | April | May | June | July | August | September | October | November | December

spacerFebruary —
Urdhva Prasarita Padasana
Upward Extended Feet Pose

Practice time: 1 – 5 minutes.

Upward Extended Feet Pose with a belt:

Upward Extended Feet Pose at the wall:

Model: Justine Fisher.

Upward Extended Feet Pose with belt:

This pose can be practiced to great effect independently, away from the wall. Place a belt around the balls of the feet and holding it with both hands, press your feet up against the belt.

Upward Extended Feet Pose at the wall:

Begin by sitting with your left side against the wall and your legs out in front of you.

Lean sideways to the right and pivoting on your hips, swing your legs up the wall. Lower your back to the floor and support your heels and sitting bones against the wall.

Shift your weight from side-to-side and scoot your buttocks as close to the wall as you can. Rest your shoulders and head on the floor.

Extend your arms above your head and hook your thumbs. Change the hook of the thumbs.

Now rest your arms out to your sides, palms facing up. Roll your shoulders away from your neck and turn your upper arms out at the sockets. Relax your hands and wrists. Keep your legs held vertically in place.

To come out: Slide back away from the wall. Roll to your right side. Wait for a few moments. before pushing yourself away from the floor, head trailing the torso.

Contraindications: Do not practice Urdhva Prasarita Padasana, either supported or unsupported, when menstruating because:
  • The abdomen contracts in this pose. This is a time when the abdomen should remain soft.
  • During menstruation this posture causes blood to pool in the pelvis - not good at a time when the lining of the uterus should be flowing out.

With thanks and gratitude to my teachers, BKS Iyengar (1918-2014), Prashant Iyengar, Geeta Iyengar, Abhijata Sridhar, and Sunita Parthasarthy.

Drawings and text © Bobby Clennell. All rights reserved. No reproduction without prior permission.

©2008 – 2017 Bobby Clennell.