This is the first Vinyasa Krama sequence in Srivatsa Ramaswami's Complete book of Vinyasa Yoga. It's probably what I'll be working on, this time next week, on the first asana class of the 200hr TT course in LA.
I'm practicing all the sequences in the book this week, kind of brushing up before the course starts. I figure the more familiar I am with the overall structure of a sequence the more I'll be able to pay attention to the detail. If you've seen any of the other posts on the individual sequences you'll know that in the videos I make a lot of mistakes and wrong turns, missing bits out here, adding bits there. The video then is just a suggestion of the sequence, an attempt to lift it off the page.
I haven't spent much time on the sequence as a whole, I tend to use parts of it before I do anything else in my practice, pre Sury stretching if you will. I use the back stretching section if I'm doing 2nd series Ashtanga and the forward bending part for Primary. If your coming from Ashtanga this sequence is a bit of a culture shock, you finish it and think OK that's Standing out the way what's next. That's a shame because It's a nice sequence, I like to take it really slow and do some serious breath and bandha work.
Here's the outline of the subroutines
Chapter I. On your Feet sequence
1. Samasthitis 2. hasta vinyasas (arm movements). 3.parsva
bhangis (side poses) 4. ardha uttanasana (half forward stretch) 5. uttanasana 6.ardha
utkatasana 7. utkatasana (hip stretch/squat) 8 malasana/kanchyasana (noose postures)9 pasasana 10. tadasana.
And the video speeded up x4 to fit on Youtube with their ten minute limit. You'll notice I turn around a lot on the video, this is to show the behind the back hand variations.
Pasasana prep.
It struck me this morning that the section on squatting and twisting might make excellent prep for pasasana. This section could perhaps be done before the Sury's Just as I start with the backbend section in prep for 2nd series backbends. here it is lifted from the full sequence above at normal speed.
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7 comments:
Hi, I've just tried it as a pasasana prep. More than cool. I've managed quite easily to bind hands (ok, not hands, fingers) on my weaker, left side. Thanks for this post.
the tadasana vinyasa is my favorite sequence out of the entire book and I do it all the time. my students love it, also. I ALWAYS use it as a prep for whatever class I am teaching. Ramaswamiji told us that Krishnamacharya said that it helps aligns the chakras.
I'm so glad Indra. One of my favourite things about VK is how it contextualizes postures.
IThe sequence is growing on me Linda, deceptively tricky, trying to keep good balance in all those squats. Thighs ache a little this morning, not accustomed to them in ashtanga. Then of course there are all those nasty one legged squats in the On one leg sequence, ouch.
Next week, wow!
I'll have a look at that video later, I really need some new stuff to do with my hatha class. Really must get the book!
Yes very close, I fly on Sunday, still no housing contract so don't know how much it will actually be or even have an address for customs. Sigh (though we had a mail confirming that we do have housing). People keep dropping out or threatening to because of this. Stopped worrying about it now, sure all will be fine. If it comes to it I'm sleeping on Alana's (the course coordinator) couch.
Going to be strange practicing with other people.
The video's are nothing special more for me to remember the sequences plus M likes the speeded up ones, says I look like a toy. The Pasasana prep might be useful.
Tempted to do a video of the 'On one leg' sequence, it would take me forever to edit out all the falling over though. We kind of neglect the legs a bit in Ashtanga don't you think, all that upper body strength instead. Trying to Squat in Vrikshasana was quite humbling, there's me thinking I was this big tough, hardcore Ashtangi : )
That's such a hilarious comment about you looking like a toy in the speeded up video's Grimmly. It was one of those little remarks that just stayed with me all day, and kept making me smile. In fact, it lingered so much, that I've dedicated this weeks practices to abandoning depth and just focussing on smoothing off my practice. It's been a really nice experience actually.
Have a great time on your TT.
Thanks Steve, I leave Sunday.
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