Holding an Asana for a long period of time lets the effect of the Asana ‘seep’ in. However, many times we are not able to hold an Asana. Supported positions that make possible long holds are one of the boons of the methodology developed by shri BKS Iyengar. They calm the nervous system, and are conducive for a meditative and breath-centric practice.
This sequences is also good for women to do during the pre-menstrual phase,
Props needed: blankets, belt, 1 chair, access to a wall
Positions using prop arrangements often involve subtleties that are best learnt under direct supervision.
Long holds – whether supported or unsupported, are Intermediate level actions, that need to be built up over time and with practice If they get physically uncomfortable or mentally stressful, release the position and try a couple of shorter holds.
Inversions and strenuous Asanas are contra-indicated for women during menstruation.