MY DAILY VINYASA KRAMA STYLE PRACTICE ROUTINE
To be explained in future posts
DAILY VINYASA KRAMA PRACTICE ROUTINE
TADASANA subroutine
PRISHTANJALI
PURNA *UTTANASANA (ten long slow breaths here at least, bandhas fully engaged on exhale )
Parassaritta Padottanasana and Uttita Padangustasana sub routines
ON YOUR FEET SEQUENCE -Monday
TRIANGLE SEQUENCE - Wednesday
ON ONE LEG SEQUENCE -Friday
SURYNAMASKARA Sub routine with chant
*PASCHIMOTASANA (ten long slow breaths here at least, bandhas fully engaged on exhale)
ASYMMETRICAL SEATED SEQUENCE - Tuesday
SEATED SEQUENCE - Wednesday
LOTUS SEQUENCE - Friday
JUMP BACK lead in
BOW SEQUENCE - Saturday
INVERTED SEQUENCE - Thursday
SUPINE SEQUENCE - Sunday
APANASANA prep. pose 1
URDWA-PRASARITA-PADA-HASASANA prep pose 2
DWIPADAPITAM prep pose 3
*SARVANGASANA (3-6 breaths)
*SIRSASANA ( 10 long slow breaths here at least, bandhas fully engaged on exhale )
*SARVANGASANA ( 10 long slow breaths here at least, bandhas fully engaged on exhale )
UTTANA MAYURASANA
URDHVA DANURASANA
*MAHA MUDRA ( 10 long slow breaths each side, bandhas fully engaged on exhale )
BADHA KONASANA
PADMASANA
PRANAYAMA/MEDITATION
*Key poses for extended stay
Posts
7 comments:
Sorry Grimmly, but all these is greek to me, I don't know what PURNA UTTRASANA is or what is PRISHTANJALIT and when I tried googling it I only got your post as a result. Can you please point me in the right direction in my search for answers.
fatou
sorry Fatou it's Prishtanjali ( the back salute ) Stand in tadasana hands behind the back in prayer and then bend back. Purna Uttanasan (complete forward stretch ) standing in tadasana, arms raised, hands locked and palms turned upward. You lean back on the inhale and then on the exhale fold forward into Uttanasa while releasing your hands and putting them beside your feet.
Am so used to all the ashtanga poses being on the net. A lot of these are unusual so will have to explain them more and post a picture of myself doing them if I can't find a link. Sorry about that.
thanks for explaining, grimmly,
these are some pretty unchartered waters you are sailing on, good for you and for us too :-)
It's dawned on me, thanks to your comment, that if I'm going to blog about this then i need to explain more and come up with some pictures and videos. I'm going to use that practice sheet above as a starting point and go through each stage in detail. Will be good for me too to get things clearer in my head.
Should stress that this is my own take on Ramaswami's book.
Oooh! It looks delicious! (of course I don't know what half the things are either) Like the menu in some kind of posh yoga restaurant. Must get my hands on that book.... I've been loving the traditional practice like crazy, but I'm deeply envious of yours too. You should come into London and give me a lesson!!
susan, you said it, it is like a menu in a posh restaurant and I was reluctant to ask what these things meant, as I thought some yoga police would jump out at me and say: You don't know that? shame on you!
but grimmly is so sweet and kind and he explains everything
Sorry about the 'posh' layout I wanted to be able to print it out and stick it on my wall. Have just taken some pictures of the poses so I don't steal them from Ramaswami's book, Oh and a video of Maha mudra (my favourite, really intense).
As far as I can tell Fatou there is, as yet, no Vinyasa Krama police, how refreshing is that : )
It really is quite something Susan, I'm finding it even more intense than ashtanga though in a different way It's the breathing, the long, long exhales and retention and fully engaged bandhas on most of the poses, very focussed and grounded practice. But maybe that's how I'm approaching it, ex-ashtangi and all, Jeff was saying he found it quite a gentile practice.
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