For more on extended stays, my Ashtanga Rishi Series page
To explore these longer stays, I decided on a 'Rishi series' practice this morning.
Started off with my regular Vinyasa Krama ten minute tadasana routine followed by....
Tadasana : 5 mins rather than fifteen (could have stayed probably for another five but decided not to overdo it first go)
Five regular Surya namaskara's 2 A's , 3 B's
Ardhomukhasvanasana : 10 minutes (have been working on longer stays here for a while, good for waking up the bandhas).
Urdhvamukhasvanasana 5 minutes (amazing how the hips drop on their own as it goes on)
Caturanga Dandasana : 2 minutes only, half a minute rest after the first minute but managed twenty-five breaths).
Trikonasana : 5minutes (two and a half each side then repeated)
Mayurasana: 1 1/2 minutes only ( Kept falling out of it after five to ten seconds, sweaty. Took four goes to reach twenty five breaths - Fiffteen minutes daily…really?)
For the rest of the practice I included some of the longer stays Krishnamacharya recommended to Ramaswami
Maha mudra : 5 minutes each side
Paschimottanasana : 5 minutes
Savangasana : 5 minutes
Sirsasana : 5 minutes
Badha konasana : 5 minutes
…..then on into pranayama, pratyahara and Japa (mantra) meditation.
Good to be reminded that the postures within the Surya Namaskar are postures in their own right and to treat them as such. I may not stay for twenty-five breaths or ten to fifteen minutes each morning but will stay in Ardhomukhasvanasana, Urdhvamukhasvanasana, and Caturanga Dandasana for a good five to ten breaths more often. Trikonasana I've been staying in for longer recently anyway and I've been practicing mayurasana again recently, for the last couple of weeks.