I was asked if I'm still practicing Ashtanga.
I have no idea anymore what I practice, is it Ashtanga, early Krishnamacharya, late Krishnamacharya.... or just practice.
I tend to start my practice with a little tadasana hand and arm movements as taught by Ramaswami followed by some of Simon Borg-Oliver's nerve stretching movements.
Sun salutations, A and B and a little extra time spent in each stage, five slow breaths.
Standing is pretty standard up to Ardha badha Padmottanasana (although I occasionally cut different variations on different days to allow for more time in for longer stays elsewhere), then on to seated and the photos below.
Note: Between sides and asana variations I tend to just stretch my legs out in dandasana for a few breaths and save full vinyasa between asana
|Long stay in Paschimattanasana, Krishnamacharya's yoga Makaranda instruction.|
|Tirang Mukha pada paschimattanasana and krouchasana|
|Maha Mudra followed by Janu Sirsasana|
|Parsva janu Sirsasana|
Currently enjoying exploring Simon Borg-Olivier's Baharadvajrasana variation, long stays with long slow inhalations and exhalations
See this post on Krishnamacharya's instruction for a long stay of up to 48 breaths
from Krishnamacharya's Yoga Makaranda Part II
1. Sit on a piece of soft folded cloth, with one leg stretched straight in front, and the other leg folded back at the knee, so that the foot is close and by the side of the buttocks, the sole of the foot upturned, toes stretched and the back of the foot touching the cloth. The knees should be as close as possible. The foot of the leg, stretched in front, should be upright, to the ground and not inclined sideways. The body should be erect and the spinal column stretched-chin lock.
2. Bend the stretched leg (say the right) at the knees and bring the right heel very near the umbilicus. The right knee should touch the ground. Both the knees should be as near to each other as possible.
from two years ago with the knees closer together as per
In the Bharadvajrasana below I explore a broader base,
looking to be more relaxed allowing the breath to slow.
3. The right hand is taken round the back to catch hold of the toes of the right leg. The palm to touch the back of the foot.
4. The palm of the left hand is placed on the cloth below the right thigh. The hand should be stretched and not bent at the elbow. The left wrist should touch the outside of the thigh.
5. Twist trunk to face front. Turn the head, so that the chin is over the left shoulder.
6. Take deep inhalations and exhalations with holding in of breath and holding out of
breath. Both types of kumbhakam are necessary. The total rounds of deep breaths may be slowly increased as practice advances, from 12 to 48.
7. Repeat with the other leg.
Note: This is contra indicated to those who have had abdominal operation.
As well as a wider, more stable seat in regular Bharadvajrasana, again to explore longer slower inhalations and exhalations.
I'd cut out Marichiyasana variations when I trimmed my practice to allow for long stays. When I put on some weight after moving back to japan I noticed that I had lost marichiyasana D altogether, curious to see that having lost the gained weight Marichi D was still there waiting for me, I'm enjoying it again.
Likewise leg behind head postures, thought I had lost them altogether but they too seem to be available again although not as deep as they once were (https://www.youtube.com/watch?v=GElM4OrUgnI&spfreload=10). I've started to include them again of late to explore breathing options.
Supta kurmasana was another posture I lost/let go and has only come back after getting back to my regular practice weight. These days I follow Manju's suggestion and have the feet above the head rather than behind the neck.
After some prep and a five minute sarvangasana without variations I like to explore some of the variations krishnamacharya shared with us on the 1938 film footage that Ramaswami also teaches.
Following a five minute sirsasana with slow inhalation emphasis, some more of Krishnamacharya's 1938 film footage variations.
Long stay in baddha konasana and variations, exploring Simon Borg-Olivier's different breathing emphasis exercises
Nadi Shodhana with mantra