' Yoga texts recommend vaseth, which means one should stay in this posture for for a long time. Even a stay of five minutes has a tonic effect on the posterior muscles, the abdominal muscles and the pelvic organs, because of the rectal and abdominal locks'. Srivatsa Ramaswami Complete Book of Vinyasa Yoga p 75
I've struggled with Paschimatanasana, it's only in the last few months that I've begun to feel comfortable in the posture. Whether that's because of the five to ten minute stays in the pose that Ramaswami recommends or the the lifting out of the pelvis in the Tadasana sequence I'm not sure, but something has certainly changed for the better. I searched my files for any old pictures of early or even recent attempts at the posture but couldn't find anything. I eventually found an early video of a jump back, taken on my phone, which included the posture, this is from Oct 08 about 18 months into my Ashtanga practice.
And here's a full five minute Paschimatanasana from last week. This really is the yogic equivalent of watching paint dry, if you thought the ten minute headstand posted a couple of days ago was dull then prepare yourself. And yet there is stuff going on, this from Ramaswami's Complete book of Vinyasa Yoga
' You may stay in the vinyasa of paschimatanasana for a long time with short inhalations {three to five seconds), but very long exhalations (five to ten seconds). After you complete every exhalation you may do both the abdominal and rectal locks. During every inhalation relax your grip, but on every exhalation stretch forward and lower your trunk down slightly.' p75
I came across a nice tip from Dharma Mittra (I think it's on one of his videos) once your settled in Paschimmatanasana rather than trying to force your legs ever flatter, shuffle your sit bones back instead (:30 seconds in on the video above), I still tend to do this. Oh and CK mentioned recently in a comment, that engaging mula bandha helps protect the hamstrings, I'd never noticed but I think she's right.
In Vinyasa krama, we have of course several vinyasas of Paschimatanasana.
'According to my guru (Krishnamacharya)', writes Ramaswami, 'the main pose in this sequence, which is the posterior stretching pose (paschimatanasana) will not provide the intended benefits if it is attempted merely from a seated position without the movements facilitated by vinyasa krama'. p 71
The full Seated sequence, chapter three in Ramaswami's book, can be found here, many of the postures in this sequence also come up in Ashtnga Primary series, Paschimatanasana , of course, but also Kurmasana, Purvottanasana, Upavishta konasana, Navasana, Badha konasana and padmasana
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16 comments:
I feel the same way, it is only lately that I have began to actually feel "good" in paschimatanasana, before it was all pain and more pain, now, still a bit of pain but at least I can work with it. This pose has such an enormous effect on me, I breath slowly in it for 10 counts, five minutes... well, that together with the long headstand would take the practice (ashtanga in my case as you know) to close to the 3 hour limit... but might be worth trying...
...or perhaps, one day a long headstand the next a long paschi, and the next exploring the long shoulderstand (post to come on that, Ramaswami has us up in for five minutes, the first three of which are with legs soft and relaxed).
Chris once mock seriously told me I should stay in Paschimo for an hour. I said, "You do it first & tell me how it is." :)
what if the wind changed, you'd be stuck like that.
I'd rather be sleeping beauty with a bunch of non pervy dwarf attendants
Those were funny comments...
So, G, I tried what you suggested, and today focused on the long paschimo, and headstand, could not help it, I have Latin blood in me, cant just do one... nice feeling, thought I would never come out of savasana...
: )
Nice huh, Claudia, really starting to love my morning practice, going to shift up to the warmer Chinchilla's room for the winter from tomorrow, might encourage me to get up earlia, be able to try Boodie's 1 hour paschi then, video to come of that of course.
Claudia, just saw your dropback to the bed with your hands slipping all over the place, loved the big irritated unyogic sigh afterwards ; ) Perhaps a mat thrown over the bed, reminds me of Susan's satin slip/satin sheet hang over bed story that ended badly.
Made the mistake of turning on my mac before my evening practice, the will is slipping away, got to force myself on the mat now. 2nd tonight too, groan.
Eh, FUCK the practice! :)
Sorry don't mean to be a bad influence. I'm just giddy in my vanquishing of yogic guilt.
G, you have me cracking, I was just writing a post that goes with that, and indeed it is cracking me up to see my Latin blood appear there too... I am so frustrated over this dropback thing is not even funny, well, actually it seems it is!...
OK, so, get on the mat my friend, just do it just do it just do it :-)
Claudia is wearing the white suit & I am wearing the red!
B, you seem quite fond of the red...
I practiced, actually you inspired me Boodi, wanted to try that Viparita Dandasana exit. Not much space at home so never tried it might be a nice first step towards tocking at home, at least so I thought. complete failure, bottled out, rooted to the earth : ) Still something to explore, at least i'm becoming more comfortable dropping into it from headstand , only done that a couple of times. i recorded it and am uploading it to youtube now, at one point I burst out laughing at the absurdity of it. Not sure I dear put it up as a post except perhaps as an example of hubris.
Love the devil and angel idea, can so see you in a full length devil suit with horns and tail and Claudia, somehow you videos always seem in soft focus, most angelic, but I don't tend to get yogic guilt, I don't take moon days so always feel i have a few days off owing to me.
I already watched & commented Grim!
Ya Claudia I like to break the rules for fun :) I'm either encouraging people toward excess or to abandon the whole thing. Right now I'm just bored. Seems like it'd be more interesting to stay at home, do non astanga & film than to head to the studio. It would also make my shoulder happier!
Ooh hey one more note on the days off - half of my angst over it used to be fear of losing (flexibility / binds / exits). I've had enough experience with taking significant breaks though, to know that at least for the time being, things don't go very far.
I'm in a bit of a free for all state. I think it's mostly due to the meditation.
Happy to hear you practiced Grimmly, AND that I look angelical, or so i want to believe from what i read...
Boodiba, nothing wrong with breaking the rules, especially if you are meditating instead...
I thought I might be back in the shala Friday, but I see they've moved the moon day. Fri actually matches with my moon day calendar. It had been Thurs... oh well. MAYbe I'll get up there Wed or Thur. We'll see. I'm not going to practice astanga until I can vinyasa straight though. Last thing I want is a matching tweak on the right!
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