Wednesday, 11 January 2012

NEW 3rd Edition of my Vinyasa Krama Practice Book finally available for FREE download

Dedicated to my teacher Srivatsa Ramaswami
                                                      
UPDATE Now also available on KINDLE 


The NEW, 3rd edition, of my Vinyasa Krama Practice Book is now available for FREE download from my Google docs page. 



This edition includes practice notes for all of Ramaswami's Vinyasa Krama subroutines (Ramaswami was a student of Krishnamacharya for over 30 ).

It's still very rough and in need of a complete rewrite to get rid of some of it's 'bloggyness'. It's also inconsistent as the style of the notes have changed over the three months I've been writing them up and posting them here.

Plus there's  the havoc my mac's automatic spell checker has made of all the yoga terms and names, I'll iron them out, I promise.

It is what it is just a series of practice notes, things that came up as I practiced the subroutines each morning. Some of the notes reflect ideas I've picked up in my reading, online, from comments posted here (thank you) and from just working through the subroutines and at the postures. 

Everything I mention I've tried and have found useful in my own practice, there are of course all kinds of other techniques and approaches that could be included, I'm either not aware of them, haven't tried them out or haven't found them useful for me personally.

I've tried to avoid getting too  anatomical.

There are video's for all the subroutines, for some reason the links don't seem to work in ibooks but if you download it and open in the pdf reader they should work fine. (My mistake, seems the links DO work in ibooks although it takes you out of ibooks to watch them).

The pranayama and meditation section are the next areas I want to work on, for now they are just a couple of practice sheets. Also, I hope to add practice notes for the Jump back library in the near future.

It is of course NO substitute for Ramaswami's own books, The Complete book of Vinyasa Yoga and Yoga for the Three Stages of Life  both of which I've gained renewed respect for in the process of preparing these notes. The Complete book of Vinyasa Yoga lays out the breath for every single movement in and out of every posture, in every subroutine, in every sequence, quite remarkable. The Three Stages of Life goes into such depth that I consider it the best book on yoga I've come across thus far.

The whole thing has been brought together using Apple Pages. 


And that's me done, don't want to think about yoga, read about yoga or blog about yoga for a while, time to just get on and practice it for a bit.

Anyway, here's the new table of contents to give an idea of what's in it.


TABLE OF CONTENTS
NB: If the video links don’t work in your edition they can be found here http://tinyurl.com/7dvzm8y
VINYASA KRAMA PRACTICE NOTES AND GUIDELINES 9
WHAT IS VINYASA KRAMA ? 10
PARAMETERS ? 11
THE BREATH 12
BREATH RATE? 12
STYLE OF BREATH? 12
HOW LONG DO WE STAY IN POSTURES? 13
HOW LONG TO PRACTICE ? 14
BANDHAS? 15
PERFECTION IN POSTURE? 16
HOW TO PRACTICE VINYASA YOGA 17
CORE VINYASA KRAMA POSTURES 18
HOW TO BUILD  A DAILY PRACTICE WHILE EXPLORING VINYASA KRAMA SUBROUTINES. 19
VINYASA KRAMA SEQUENCES 20
ON YOUR FEET SEQUENCE 21
Day 1 : Hasta Vinyasas  Subroutine 22
Day 2 : Parsva-bhangis ( side movements) Subroutine 24
Day 3 : Uttanasana (forward bend ) Subroutine 26
Day 4 : Ardha utkatasana (half squat) Subroutine 30
Day 5 : Utkatasana (full squat) Subroutine 34
Day 6 : Malasana / Kanchyasana ( garland pose ) Subroutine 36
Day 7 : Pasasana ( noose pose ) Subroutine 38
Binding in Pasasana 40
Day 8 : Surya namaskara ( sun salutations with mantra) 42
DAY 9 : Practising 'On your feet / tadasana' sequences and subroutines. 49
TRIANGLE SEQUENCE 52
Day 10 : Uttita Trikonasana subroutine 53
Day 11 : Parivritta trikonasana (twisting )subroutine 56
Day 12 : Uttita parsva konasana ( side stretch ) subroutine 58
Day 13 : Parsva konasana ( side stretch ) subroutine 60
Day 14 : Viabhadrasana ( Warrior ) subroutine 63
Day 15 :Parasarita padottanasana subroutine 66
Day 16 : Triangle subroutine breakdown 68
ON ONE LEG SEQUENCE 70
Day 17 : Vrikrmasana ( tree pose )subroutine 71
Day 18 : Standing Marchi subroutine 74
Day 19 : Utthita Padangushtasana (stretched leg-arm) subroutine 76
Day 20 : Virabhadrasana (warrior) subroutine 79
Day 21 : Durvasana ( named after a sage ) subroutine 81
Day 22 : Natarjasana (dancing Shiva) subroutine 83
Day 23 :  On one leg Subroutine breakdown Sheet 85
ASYMMETRIC SEQUENCE 87
Day 24 : Dandasana (Staff pose) lead in subroutine 88
VINYASA KRAMA STRAIGHT LEG JUMP THROUGH 90
Day 25 : Marchi (after the sage) subroutine 91
Day 26 : Ardha padmasana (half lotus) subroutine 94
Day 27 : Maha mudra (great seal) subroutine 96
Day 28 : akrarnadhanurasana (archer) & Kraunchasana (heron) subroutine 98
Day 29 : Eka pada sirsasana ( leg to head ) subroutine 100
Day 30 : Triyangmukha ( bent back leg) subroutine 104
Day 31 : Tiryang mukha Marichiyasana (Backward foot) subroutine 107
Day 32 : Ardha padma marichiyasana (half lotus sage) subroutine 109
Day 33 : Bharadwajasana (sage ) & Mahabandha (great lock ) subroutine 112
Day 34 : Matsyendrasana ( half and full Kingfisher) subroutine 114
Day 35 Asymmetric subroutine breakdown 116
SEATED SEQUENCE 120
Day 36 : Paschimottanasana (posterior stretch) subroutine 121
Day 37 : Kurmasana (turtle pose) subroutine 124
Day 38 : Purva tanasana (anterior stretch) and Vashitasana (after the sage) subroutine 126
Day 39 : SEATED : Chatushpadapeetam ( table pose) subroutine 129
Day 40 : Navasana ( boat ) and Urdhwa paschimotasana subroutine 131
Day 41 : SEATED : Upavishta konasana ( seated angle stretch) subroutine 133
Day 42 : SEATED : Badha konasana subroutine 135
Day 43 : Seated Subroutine breakdown 137
BOW SEQUENCE 139
Day 44 : Bow : Makrasana (crocodile) & Manduka (frog) subroutine 140
Day 45 : Bow : Bhujangasana (cobra) subroutine 142
Day 46 : Bow : Asymmetric Salabhasana (locust) subroutine 144
Day 47 : Bow : Salabhasana (locust) subroutine 146
Day 48 : Bow : Dhanurasana ( bow ) subroutine 149
Day 49 : Bow Subroutine breakdown 151
MEDITATIVE SEQUENCE 154
Day 50 : Meditative : Vajrasana (thunderbolt) subroutine 155
Day 51 : Meditative : Ushtrasana ( camel ) subroutine 157
Day 52 : Meditative : Ushtrasana ( camel ) to Kapotasana (pigeon) subroutine 159
Day 53 : Meditative : Standard Camel walk subroutine 163
Day 54 : Meditative : Advanced Camel walk subroutine 165
Day 55 : Meditative : Virasana ( hero pose) subroutine 168
Day 56 : Meditative : Simhasana (lion pose) subroutine 171
DAY 57 : Meditative Subroutine's Breakdown 173
SUPINE SEQUENCE 175
Day 58 : Supine : Tatakamudra (pond gesture) & Jayaraparivritti (belly twist) Subroutine 176
Day 59 : Supine : Apanaasana (pelvic floor poses) subroutine 179
Day 60 : Dwipadapitam ( Desk pose) subroutine 181
Day 61 : Madhya sethu ( mid region bridge pose) & Urdhvadhaurasana ( bridge) subroutine 183
Day 62 : Leg and arm lifts subroutine 186
Day 63 : Supta trivikramasana & yoganidra (reclining yogi pose) subroutine 188
Day 64 : Jataraparivritti (stomach twist variation ) subroutine 191
Day 65 : Sarvangasana (shoulderstand) preparation subroutine 193
Day 66 : Sarvangasana (shoulderstand) lead in subroutine 196
Day 67 : Akunchasana ( contraction pose) in Sarvangasana (shoulderstand) subroutine 199
Day 68 : Supta ardha badha halasana  subroutine 201
Day 69 : Urdhva Konasana in Sarvangasana (shoulderstand) subroutine 204
Day 70 : Urdhva Padmasana (lotus) in Sarvangasana (shoulderstand) subroutine 206
Day 71 : Niralumba Salambhasana ( unsupported shoulderstand) subroutine 210
Day 72 : Halasana (plough) & Uttana mayurasana Stretched peacock) subroutine 213
Day 73 : Sarvangasana mandala (circular ambulation in plough) subroutine 216
Day 74 : Karnapindasana ( closed ear pose) subroutine 219
DAY 75 : Supine: Subroutine Breakdown Page 1 221
INVERTED SEQUENCE 224
Day 76 : INVERTED : Sirsasana (headstand) Lead in 225
Day 77 : INVERTED : Akunchasana (knee bends) subroutine 228
Day 78 : INVERTED : Leg raises subroutine 231
Day 79 : INVERTED : Upavishta konasana ( inverted triangle) subroutine 233
Day 80 : INVERTED : Urdhava Padmasana (inverted lotus) subroutine 235
Day 81 : INVERTED : Viparita Dandasana (crooked staff ) subroutine 239
Day 82 : INVERTED : Inverted Mandala Subroutine 242
Day 83 : INVERTED : Niralumba sirsasana (unsupported headstand) subroutine 244
Day 84 : INVERTED : Arm variations in Niralumba sirsasana ( unsupported headstand) subroutine 247
Day 85 : INVERTED : Handstand subroutine 251
DAY 86 : Inverted: Subroutine Breakdown Page 1 255
LOTUS SEQUENCE 258
Day 87 : LOTUS : Ardha badha-padmasana (half lotus) subroutine 259
Day 88 : LOTUS : Padmasana (lotus) subroutine 261
Day 89 : LOTUS : Badha Padmasana (bound lotus) subroutine 265
Day 90 : LOTUS : Urdhva padmasana (lifted up lotus pose) Subroutine 268
Day 91 : LOTUS : Kukkutasana & garbha pindasana Subroutine 271
Day 92 : LOTUS : Special lotus balancing postures Subroutine 273
DAY 93 Lotus Subroutine Breakdown 276
WINDING DOWN 279
Pranayama, Pratyahara, Meditation 280
Meditation and Pranayama postures 282
Kapalabhati hand and arm positions 283
Pranayama Hand mala ( for counting the breath ) Version One 284
Pranayama Hand mala ( for counting the breath ) Version Two 285
Pranayama 286
Pratyahara in Padmasana and Vajrasana 287
The Subroutines in the Ashtanga Yoga Primary series 288
The Subroutines in the Ashtanga Yoga Primary series 289
JUMP BACK AND THROUGH LIBRARY 294
VINYASA KRAMA JUMP BACK 295
VINYASA KRAMA JUMP THROUGH 296
CROSSED LEG JUMP THROUGH AND BACK 297
HIGH CROSSED LEG JUMP THROUGH 298
STRAIGHT LEG JUMP THROUGH 299
ONE LEG BENT BACK 300
HALF LOTUS JUMP BACK 301
FULL LOTUS JUMP BACK 302
FULL LOTUS JUMP BACK (REVERSE VIEW). 303
FULL LOTUS JUMP THROUGH 304
MARICHIYASANA JUMP BACK 305
DANDASANA UTPLUTHI JUMP BACK 306
EKA PADA SIRSASANA JUMP BACK AND THROUGH 307
RAMASWAMI’S SUBROUTINE NUMBERING SYSTEM 308
VINYASA KRAMA SEQUENCE PRACTICE CARDS 312
ON YOUR FEET 313
TRIANGLE SEQUENCE 318
ON ONE LEG SEQUENCE 323
ASYMMETRIC SEQUENCE 327
SEATED SEQUENCE 332
BOW SEQUENCE 337
MEDITATIVE SEQUENCE 341
SUPINE SEQUENCE 344
INVERTED SEQUENCE 351
LOTUS SEQUENCE 355
YOUR NOTES 361

19 comments:

  1. Brilliant ! I had a quick read through this earlier today and have ready picked up some tips that might help my own ashtanga practice. Rgds Long time lurker, David

    ReplyDelete
  2. Great, great and thorough job! You have helped so many of us who are working on VK without the help of a teacher.
    Thank you Grimmly!

    ReplyDelete
  3. How do you get this into ibook to use on an Ipad?

    ReplyDelete
  4. Irish Yogi thanks for delurking for this one, glad your finding it useful, I found VK complemented my ashtanga practice but to be honest most of the tips come from practicing ashtanga and that larger community, kind of felt VK was missing out a bit thus the reason for making up the book.

    Thanks BTW, hope you find stuff useful in it. I downloaded it to the mac then dragged it into iTunes. next time I synched my iPad there it was in ibooks.

    You might be able to download it directly to iPad and then you should get the option to open it in ibooks.

    I downloaded it to my android phone but none of the hyperlinks work on that. let me know if your still having problems.

    ReplyDelete
  5. Great news G! glad to hear pranayama and meditation are next.

    You may consider uploading it to amazon kindle, you can offer it for free and then people can download really easy.... :-)

    ReplyDelete
  6. This comment has been removed by the author.

    ReplyDelete
  7. 2.99 is good too. You can always change the price. James who is the expert in these things says he will do all his books free from now on...

    Anyway, make sure to register so amazon prime members can rent it for free, an extra insentive, and of course you can always add new editions etc... the world of publishing has completely changed giving the authors all the power... I know I'm getting a copy of your book :-)

    ReplyDelete
  8. YEs, kindle please I have had absolutely no luck in downloading any of your versions, and would so love to see it all put together. Not sure if it's may lack of net savvy or some soft/hardware problem. Not a clue, but kindle I can get easily on my touch pad. onegaishimasu. m(--)m  Oh and loved the jomon pot comments, only just saw it, exactly what i wanted to say only much more succinct, nail on the head man nail on the head ; )

    ReplyDelete
  9. This comment has been removed by the author.

    ReplyDelete
  10. ha ha ha, that is a LOT more than what I made, a tenner! life could get real good Grimmly!

    You dont have to format it yourself, that would be a neightmare, they do it for you, it takes a few weeks but they get it done... I think in USA it costs like 60 dollars (there goes the tenner)... but it is worth the no hassle

    Check this: https://kdp.amazon.com/self-publishing/signin

    Sorry to hear about your stomach... hate those! hope you get better real soon

    ReplyDelete
  11. Thank You Maya, still a lot of work to do.

    ReplyDelete
  12. Got it onto my IPad in I Books. Thanks. What is truly needed is an instructional DVD. Grimmly you are a natural! Think about the scarcity of Vinyasa Krama certified teachers. I was traveling to NYC and couldnt even locate a Ramaswami approved teacher in the Big Apple. A Vinyasa Krama instructional video would help so many home practitioners. I have always been grateful to David Swensen for producing his Ashtanga series DVDs. At the time Ashtanga teacher were not readily available for many practitioners. The video opened the world of Ashtanga Primary Series to the average Yogi. I still refer to it. Grimmly you would be the best person to do this (with Ramaswami's blessing of course). What do you think? A Vinyasa Krama Instructional DVD?

    ReplyDelete
  13. I second BTW DvDs would be great

    ReplyDelete
  14. I know BTW, a DVD would be excellent, still hoping Ramaswami might come out with one in the near future, there was talk. He did mention a couple of Newsletter's back that there would be couple of his old video's made available.

    Now Youtube is letting me do longer videos I'm looking to make some voice over versions of the full sequences and especially the ten minute standing sequence and then maybe a basic VK practice of forty minutes or so...little shy about it doing it though : )

    ReplyDelete
  15. You are an inspiration Grimmly! Love your blog and get a wee flutter of excitement when I read it... been viewing for about a year. Printed off 2nd ed and refer to it regularly and will need to print 3rd. Even thinking of travelling in the summer to learn VK a bit more. Much appeciated :)

    ReplyDelete
  16. Thank you Marco, really encouraging to hear you find it useful, hope you find the 3rd Ed an improvement. Can't recommend taking a course with Ramaswami enough, he's the real deal.

    ReplyDelete
  17. Thank u very much for this outstanding work...and u give it away for free. The fact that i especially like is, that u can convert ur knowledge and experience about JOIS Yoga into Vinyasa Yoga and without neglecting its postive effects discriminate clearly enough to show the intelligence of the latter. And to show the subroutines is really nice for those who cannot affford/ no time ec. the journey and/or do not have good teachers arround etc. God bless u.

    ReplyDelete
    Replies
    1. Thank you Shaolin there's nice easily viewable and easy to download version on the link below. Somebody uploaded it to Scibd. yes nice to be able to bring what I've learned here blogging from all the comments and bring it together with what i learned from Ramaswami.
      here's the scribd link to my book
      http://grimmly2007.blogspot.co.uk/p/my-complete-vinyasa-yoga-practice-book.html

      Delete

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A Reminder

from Kalama sutra, translation from the Pali by Bhikkhu Bodhi This blog included.

"So, as I said, Kalamas: 'Don't go by reports, by legends, by traditions, by scripture, by logical conjecture, by inference, by analogies, by agreement through pondering views, by probability, or by the thought, "This contemplative is our teacher." When you know for yourselves that, "These qualities are unskillful; these qualities are blameworthy; these qualities are criticized by the wise; these qualities, when adopted & carried out, lead to harm & to suffering" — then you should abandon them.' Thus was it said. And in reference to this was it said.

"Now, Kalamas, don't go by reports, by legends, by traditions, by scripture, by logical conjecture, by inference, by analogies, by agreement through pondering views, by probability, or by the thought, 'This contemplative is our teacher.' When you know for yourselves that, 'These qualities are skillful; these qualities are blameless; these qualities are praised by the wise; these qualities, when adopted & carried out, lead to welfare & to happiness' — then you should enter & remain in them. Buddha - Kalama Sutta
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