This is yesterday's practice, thought it makes a nice contrast with Tuesday's which, my day off. Yesterday was a bit rushed, I only had an hour and a half as opposed to the two and a half hours available Tuesday. My usual practice is about two hours so these are the extremes.
Just the bare minimum though some nice variations/vinyasas in headstand and the second shoulderstand
Tadasana p.1
Just the key/essential daily vinyasas (see tuesday)
Dropbacks x 5
Triangle Element p.147
Prasarita Padottanasana
Seated element p.71
5 min Paschimottanasana,
Shoulderstand prep p.122
Apanasana (pelvic lift)
U- formation (arms and legs raised while supine)
Dwipadpitam (Desk pose)
Shoulderstand 5mins p.123
Dropping back into uttana mayurasana as a counterpose
Headstand 10 minsp.161
inc. some lotus variations
Shoulderstand 5 mins p.123
inc. some leg to flour infrount and behind vinyasas.
feet together UD as counterpose
Kapalabhati 108 (in Lotus)
Pranayama 15 min
Viloma ujaii
Pratyahara 3min
Mantra meditation 15 min
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5 comments:
The most amazing thing about VK, for me, is that I can do just one or two of the postures or simple stretches, and with breath and bandha it's such a tonic, both for the body and the mind. Knowing the full routines and sub-routines must be awesome Grimmly. (I have to be mindul in the tadasana routine though; we have a ceiling fan!)
Me again, sorry.
Please DON'T take this as a criticism but, why have you decided to drop second series Ashtanga? In earlier posts, just before your TT., you were just getting comfortable with it. Why not run through once a week, as you do for primary, as you must've put in so much work to nail it.
Steve, you pretty much answer your second question for me with your first comment. I'm finding the VK approach to practice quite powerful at the moment and there's so much to explore. If i do Primary AND Intermediate I only have four days to do that.
In my VK practice i tend do do some kind of Leg behind head most days, serious backbends every other day and arm balances in the evening so I'm covering the same postures in a different way. I practiced it a week or so ago and sailed through it so I'm not losing any fitness, in fact, if anything I'm fitter and stronger than before, go figure.
I did Primary this morning, took me two hours, couldn't help myself, had to do a short tadasana and long stays in Paschi , Shoulder and headstand as well as long long, slow exhales and bandhas. I sweated two kilo (my old style kino jump throughs), very much ashtanga but with a taste of VK.
Funny, if I'd seen the practice in this post a few months ago I would have thought what's the point, but, even this stripped down, I find it quite a powerful practice now.
Cool. I comletely understand now. In fact, your description of your primary run through, is pretty much how reading the VK book is creeping into my practice. I just love 'duey-exhale' and then taking 3 slow breaths with the forehead on the shin, for example.
On another note, I think you may have earned Ramaswami's respect with your paper, so you probably have his ear. Why not encourage a dvd to accompany his book. It's the only thing missing. Go on, drop him an email.....
There was talk on the course of filming R teaching a class, hopefully that will come about some time, just a case of logistics. I can't see a DVD being produced to go with the book, the publishers already stopped including the chanting CD.
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