Appendix A: Yoga Asana Handout

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Christy I. Wenger
WAC Clearinghouse

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Iyengar Yoga for Writers

* This handout was co-composed by the author and her certified Iyengar yoga instructor, Holly, who graciously helped teach the “yoga for writers” practices referenced in this interchapter. This handout does not represent all the variations of yoga taught to writing students, but does show one format introduced at the start of the semester.

Before writing/at the beginning of yoga/ writing practice

Set an intention for your practice
Bring attention to the breath

When you get stuck, can’t concentrate or need a break

Upward Salute: from standing, extend your arms overhead
Upward Bound Fingers: from standing, interlace your fingers, turn your palms away from you and stretch your arms overhead

Figure \(\PageIndex{2}\): Tree Pose & Triangle Pose

Figure \(\PageIndex{3}\): Warrior 2 & Warrior 1

Benefits

Physical: Create stability, develop strength and stamina

Mental/Emotional: Improve concentration and focus

When you need to think through counter-arguments or expand your perspective

Figure \(\PageIndex{4}\): Pyramid Pose & Wide Leg Standing Forward Bend

Figure \(\PageIndex{5}\): Downward Facing Dog & Standing Forward Bend

Benefits

Physical: As above and relieve fatigue

Mental/Emotional: Build mental stability and clarity

When you come back to revise a piece of writing

Variation: Extend arms up overhead, then bend forward from the hip crease and hold the outer edges of the feet.
Sitting upright, extend arms overhead, then fold forward from the hip crease and hold the outer edges of the foot, then bend the elbows up and out to the sides to take the abdomen and the chest to the thigh and the forehead and chin to the shin.

Figure \(\PageIndex{7}\): Head-to-Knee Forward Bend

Benefits

Physical: Lengthen the hamstrings; create extension in the spinal column, open the body; relive fatigue; relieve stress.

Mental/Emotional: Relieve fatigue; quiet the mind

Ending a writing session

Figure \(\PageIndex{8}\): Final Relaxation Pose

Lie down on the floor and rest deeply.
Breathing I, II, III (I=becoming aware of the breath, even breathing; II=deepening the exhalation, normal inhalation III= deepening the inhalation, normal exhalation)

Benefits

Physical/Mental/Emotional: Encourage integration and acceptance