Ujjayi breathing in asana.
"Ordinarily during the Yogasana practice, the breathing should be with a rubbing sensation at the throat, long and thin. See Hatha Yoga Pradipika, ch.III slokas 51-53. It is called ANULOMA UJJAYI. The benefit in this kind of breathing is that we overcome cough, have good appetite, improved circulation of blood in the lungs, liver, spleen and kidney, in the glands and in the joints of bones. The methods of breathing can be practised by all people at all times".
Krishnamacharya: Salutations to the teacher the eternal one/Yoga Makaranda Part II (1930s -50s)
|from my book Krishnamacharya's Original Ashtanga (simplified practice instructions based on Yoga Makaranda) available on my Free Downloads page|
"This asana has many kramas. Of these the first form has 16 vinyasas.
Just doing the asana sthiti by sitting in the same spot without doing these vinyasas will not yield the complete benefits mentioned in the yoga sastras.
This rule applies to all asanas.
The first three vinyasas are exactly as for uttanasana.
The 4th vinyasa is caturanga dandasana, the 5th vinyasa is urdhvamukhasvanasana, the 6th vinyasa is adhomukhasvanasana.
Practise these following the earlier instructions. In the 6th vinyasa, doing puraka kumbhaka, jump and arrive at the 7th vinyasa.
That is, from adhomukhasvanasana sthiti, jump forward and move both legs between the arms without allowing the legs to touch the floor.
Extend the legs out forward and sit down. Practise sitting like this with the rear part of the body either between the two hands or 4 angulas in front of the hands.
It is better to learn the abhyasa krama from a guru.
In this sthiti, push the chest forward, do puraka kumbhaka and gaze steadily at the tip of the nose.
After this extend both arms out towards the feet (the legs are already extended in front).
Clasp the big toes of the feet tightly with the first three fingers (thumb, index, middle) of the hands such that the left hand holds the left big toe and the right hand holds the right big toe.
Do not raise the knees even slightly.
Then, pull in the stomach while doing recaka, lower the head and press the face down onto the knee.
The knees should not rise from the ground in this sthiti either. This is the 9th vinyasa. This is called pascimottanasana.
In the beginning, everybody will find it very difficult. The nerves in the back, the thighs and the backs of the knees will feel as though they are being fiercely pulled and this will be extremely painful.
The pain will remain for 8 days.
After this, the pulling on the nerves will release and it will be possible to do the asana without any problem.
This pascimottanasana has many forms.
After first practising this asana with the face pressed onto the knee, practise it with the chin placed on the knee and then eventually with it placed 3 angulas below the knee on the calf.
In the 10th vinyasa raise the head.
In the 11th vinyasa, keeping the hands firmly pressed on the ground, raise the entire body of the ground and balance it in the air without touching the ground.
The 11th vinyasa is called uthpluthi.
The 12th vinyasa is caturanga dandasana.
The 13th is urdhvamukhasvanasana.
The 14th is adhomukhasvanasana.
The 15th is the first vinyasa of uttanasana. The 16th vinyasa is the 2nd vinyasa of uttanasana.
Afterwards, return to samasthiti. You should learn the intricacies of this vinyasa only from a guru.
Benefit: This will cure all diseases related to the stomach.
This asana can be done on the floor or on a mat according to the capabilities of one’s body.
Learn some of the other forms of pascimottanasana krama by studying the pictures carefully.
Pregnant women should not do this asana.
But this can be done up to the third month of pregnancy.
For men, there are no restrictions to practising this asana.
If this is practised every day without fail for 15 minutes, all the bad diseases of the stomach will be removed".