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- Developing a home practice
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Monday, 31 August 2009
Sunday, 30 August 2009
In the end I figured
I'd just jump straight in as if I hadn't been away and write about the practice.
One of the goals of this week of VK lessons was to get help in working out a home practice. All these long sequences in Vinyasa Krama, how do you decide what to practice? Up until now I'd been working through a sequence a day, or perhaps two of the shorter ones. I'd tried sandwiching a sequence between Ashtanga Standing and Finishing and I'd tried building a routine around the LBH and Kapo that I really didn't want to risk losing.
One of the things that S. stressed, that Ramaswami stressed that Krishnamachariya stressed, was the importance of a couple of key poses that should be done everyday and stayed in for a 'considerable' time.
Now if your aiming to spend five to ten minutes in each of those with long slow breathing / breath retention and fully engaged bandhas, plus the Tadasana 'warm up' (10 minutes), lead in sub routines, preparatory poses and counter poses you already have a 40 minute practice. Then of course there's the Pranayama and some meditation to close and you have an hour.
Luckily us lapsed Ashtangi's are used to long practices of 90-120 minutes. What if you use the above format as your skeleton practice and then slot in an additional sequence at an appropriate place. So on Monday following Uttanasana I slot in the 'On one leg' sequence which should take about half an hour. Tuesday, my day off so I have extra time I slot in the LONG 'Asymmetrical seated sequence' after Paschimotasana. Wednesday 'Lotus sequence' in the same place. On Thursday I slot in 'Inverted sequence' before Saravangasana, Friday would be Triangle after Uttrasana. Saturday I include the whole 'On your feet sequence' of which Tadasana and Uttrasana are a part. And finally, Sunday I slot in 'Bow sequence', probably after Sarvangasana.
It should look something like this, Fixed daily practice in black, the additional sequences to be slotted in on the appropriate day are in red.
DAILY VINYASA KRAMA PRACTICE ROUTINE
PURNA *UTTANASANA (ten long slow breaths here at least, bandhas fully engaged on exhale )
ON YOUR FEET SEQUENCE Saturday
TRIANGLE SEQUENCE Friday
ON ONE LEG SEQUENCE Monday
SURYNAMASKARA Sub routine with chant
*PASCHIMOTASANA (ten long slow breaths here at least, bandhas fully engaged on exhale)
ASYMMETRICAL SEATED SEQUENCE Tuesday
SEATED SEQUENCE Friday
LOTUS SEQUENCE Wednesday
JUMP BACK lead in
BOW SEQUENCE Sunday
INVERTED SEQUENCE Thursday
SUPINE SEQUENCE Saturday
APANASANA prep. pose 1
URDWA-PRASARITA-PADA-HASASANA prep pose 2
DWIPADAPITAM prep pose 3
*SARVANGASANA ( 10 long slow breaths here at least, bandhas fully engaged on exhale )
*MAHA MUDRA ( 10 long slow breaths each side, bandhas fully engaged on exhale )
Prishtanjali ( The back Salute )
Once I have a deeper understanding of the sequences I can look at it again and possibly adapt it further at the subroutine level rather than the sequence level as required.
It kind of has the familiar Ashtangaish structure that I'm so used to. If I'm pushed for time then I can just stick to the skeleton practice and not add any of the additional sequences but still cover those key asana/mudra. It has flexibility built in such that if I feel like I need some back bends or hip openers I can fit in the appropriate sequence.
The Maha Mudra/Pranayama/Meditation section can act as a stand alone evening meditation routine as well.
As I said, work in progress
PS. OK, so I might be mistaken Lee Marvin Tibetan link
Saturday, 29 August 2009
Wednesday, 19 August 2009
Ashtanga Vinyasa yoga at home by Anthony Grim Hall is licensed under a Creative Commons Attribution 3.0 Unported License.
Permissions beyond the scope of this license may be available at http://grimmly2007.blogspot.co.uk/.
from Kalama sutra, translation from the Pali by Bhikkhu Bodhi
from my opening prayer
Thank you Krishnamacharya
Thank you Pattabhi Jois
Thank you Manju Jois
Thank you Saraswati
Thank you Sharat
Thank you Kristina
Thank you Ramaswami
Thank you Sri Sribhashyam
Thank you Simon
Thank you all teachers and practitioners
for bringing me to and maintaining me in this practice
May all beings be safe
May all beings be well
May all being be peaceful
May all beings be happy