This morning I did a very light Vinyasa Krama type practice, focusing around a couple of Key asanas (Uttanasana, Paschimottanasana, Sarvangasana and Sirasana plus the odd prep pose). I then did Maha mudra on the right side and then Pranayama, Meditation and a little Chanting (PCM). I did the PCM with my right leg in half lotus and the other outstretched, seemed to work OK
Thinking a Vinyasa Krama practice again tomorrow, perhaps the bow Subroutine and lead on into Shalabhasana, and Kapo including it's prep. Then some serious Urdhva Dhanurasana dropback work, haven't done enough of that lately. Want to turn the knee issue into a positive and make the most of the time I can't practice Ashtanga proper. Of course I could do Primary or Intermediate avoiding knee affecting asanas but I tried that earlier in the week and it just fell unsatisfactory, and irritating.
Feel quite upbeat about it actually. If this had happened last year I think I would have felt pretty down about it, couldn't bear to miss a mornings practice, even begrudged the rest day and never took moon days. Since the Vinyasa Krama stint I'm much more relaxed about it all. I kind of feel I have a better understanding of what's important in my practice, the breath, those long exhales, my focus on the bandhas and the PCM. As long as I'm able to cover a few key asanas for 30 to 40 minutes it doesn't really matter.
I practice Ashtanga again because I enjoy the form, find it challenging still and because I can. I practice it with pretty much the same Vinyasa Krama focus which is in the spirit of Yoga Mala. I'm still fit and strong enough to do an intensive practice and while I still can and I enjoy it then I might as well. But it's what's inside that form that really seems to matter to me now.
I'm reminded of how Krishnamacharya told Ramasawami that if he was practicing for an hour then he should practice forty minutes of Asana and twenty minutes of PCM. Doesn't seem to matter which asana you practice so much (other than the key asanas mentioned above), but rather how you practice them. And besides, being away from Ashtnga proper for a couple of months doing VK didn't seem to impact detrimentally on my Ashtanga practice, it's all good.