Then, once one has mastered all of the asanas, one can practice "the rishi series", the most advanced practice. One does the 10 postures that one intuits will be the most beneficial and appropriate for that day, holding each posture for up to 50 comfortable breaths.' David Williams (see previous post).
Thought I'd try out the 'Rishi' series / approach that I outlined in the previous post. The question of course is which postures to go with.
In Vinyasa Krama Ramaswami has Krishnamacharya recommending a long Paschimottanasana, sarvangasana and sirsasana daily, around ten minutes each minimum so that was easy. Maha mudra, (like janu sirsasana A but without the forward fold) and baddha konasana are also recommended so that's five asana already.Haven't practiced Advanced A or any of B for a good few months so that meant Primary and 2nd to choose from, besides plenty to be going on with there, fifty breaths whole different ball game. Decided to keep the vinyasas in between the postures seemed like a good way to stretch out of the long stay in the asana.
Uttanasana seemed a good place to start, on reflection I'd go for something else next time as there's already the deep forward bend with paschimottanasana, yoga nidrasana perhaps. I wanted a tapas pose, something on one leg so went for Vikshasana, baddha konasana because I love it and it seemed a good choice for a long stay, Gomokhasana as it's a nice counterpose to baddha konasana.
I wanted a twist, thought a Marchi but went for Ardha Matsyendrasana. For a backbend I was tempted by Ustrasana as I love the idea of working towards the long stay in kapo, went for salabhasana A in the end, expected it to be a lot harder than it was, that pelvic tilt works again.
Lost count of how many that was and started on Yoga mudra but my arms went to sleep after 25 breaths, came up and did some pranayama instead.
vinyasa Krama breathing. I was aiming for a five second inhalation, ten second exhalation and a five second retention so a 20 second breath, a fair rate to start with.
That should have made it around 16.5 minutes for each asana, I think it was more around 10-12 minutes each, some a little quicker than others. Practice came out at two and a half hours but ten minutes of that was the Pranayama (had to cut it short as time was moving on and had to get ready for work).
3 Sury A / 3 Sury B
Vikshasana (25 each side)
Mahamudra / Janu sirsasana A (25 each side)
Ardha Matsyendrasana (25 each side)
Padmasana (for regular pranayama )
Wonderful practice actually but I was struck by how Vinyasa Krama ish it was,Vinyasa Krama = Rishi series?
Except of course, in VK there would be several variations of the posture in that fifty count.
Essentially the Rishi series/approach here seemed like a two and a half hour pranayama session.
Would I do it again? Certainly, every sunday from now changing two or three asana each time.
Ashtanga Rishi Blog post series
Ashtanga Rishi Approach, first day Paschimottanasana to Janu sirsasana A
Ashtanga Rishi Approach, second day Janu Sirsasana B to Navasana
Ashtanga Rishi Approach, third day Bhuja pindasana to badha konasana
Ashtanga Rishi Approach, fourth day Upavishta konasana to Supta bandhasana
Ashtanga Rishi Approach, fifth day Pasasana to Kapotasana
Ashtanga Rishi Approach, sixth day Supta vajrasana to Ardha Matsyendrasana
Ashtanga Rishi Approach, Seventh Day Eka pada sirsasana to Tittibhasana C