This blog is essentially 'sleeping'.

I've deleted or returned to draft 80% of the blog, gone are most, if not all, of the videos I posted of Pattabhi Jois, gone are most of the posts regarding my own practice as well as most of my practice videos in YouTube, other than those linked to my Vinyasa Yoga Practice Book).

Mostly I've just retained the 'Research' posts, those relating to Krishnamacharya in particular.

Blog Comments are turned off, there are no "members" of this blog .

Beginning Yoga / Ashtanga / Vinyasa

Key posts/pages ( in progress)


Beginning Yoga / Ashtanga / Vinyasa Krama




Background yoga Philosophy

A little background philosophy at the beginning or early on in practice can be a good thing, it's something to keep coming back to.


Summary of the Yoga sutras - simplified into plain English

http://grimmly2007.blogspot.jp/2015/03/summery-of-yoga-sutras-in-plain-english.html


Yama and Niyama


The yama and niyama are the mental and behavioural guidance. One reason they are there is to help provide a calmer more peaceful, less complicated environment for practice to take place, they can also be a support of practice. Reflecting for a few minutes at the end of the day before sleep on to what degree our day passed in accordance with one or more yama niyama can be a useful practice, not in the sense of self-judgement, but merely noting, this can be enough.



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Asana

If new to yoga, Vinyasa Krama can be a gentle introduction. Start with the arm movements following the breath in the first 'on your feet' sequence. Moving on, the first few postures in each of the subroutines that make up the different sequences tend to be preparatory or basic postures, take some of these easier postures from some of the different sequences to construct your practice. In each subroutines in the different sequences the postures lead from preparatory to key asana to more challenging variations.


VINYASA KRAMA


How to practice Vinyasa Krama



How to practice early Ashtanga



Slow Ashtanga





ASHTANGA

A good, experienced Ashtanga Mysore teacher is invaluable however if you do choose to learn at home (as I did) see the resource section and some of the book and dvd reviews ( I will be adding a beginner section). There is a tendency to rush on to the next asana and even the next series, forcing ourselves into new asana or finding ever new 'tricks7 for getting into the posture. Over time our bodies WILL become more flexible and more challenging postures more available to us, patience and common sense can't be over stressed. Even a minor pulled hamstring will either put a halt to your practice or make it unpleasant for months.

On Ashtanga practice



Learning the Sanskrit Count

At some point ( the earlier the better) the count can tighten up our practice and bring focus, learn it, internalise it, forget it.

http://grimmly2007.blogspot.jp/2014/02/one-approach-to-learning-ashtanga.html#uds-search-results


Ashtanga and Ageing

This should really be titled Ashtanga and maturity, at some point we may wish to slow our practice down and explore longer slower breath and even some extended stays, this is most likely in keeping with Krishnamacharya's original intention. As we age this may be a physically necessity or advisable but it may be that after five years or so of dynamic, acrobatic asana madness we may wish to look for something else in our practice, we don't have to wait until we are over 50 to do so.

http://grimmly2007.blogspot.jp/p/ashtanga-for-three-stages-of-life.html




Advanced/proficient Asana practice

Before gained enlightenment I carried water from the well
After gaining enlightenment.... I carried water from the well

The most advanced asana practice may well be the very practice you began with, those first slow movements following the breath in the vinyasa krama 'on your feet' sequence, Your first Sun salutation or standing postures, Paschimattanasana, a straightforward shoulderstand and/or headstand, all practiced with steady breath and unwavering attention. longer stays with slower breathing may well be an area to explore at some point.


The Rishi approach




Asana lists



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Pranayama and Pratyahara

Pranayama is taught to children but there is a whole industry surrounding the topic. 
The most proficient pranayama practice can be no more than 

inhale through the left nostril
hold
exhale through the right nostril
inhale through the right nostil
hold
exhale through the left nostril
repeat.

In the beginning we might inhale to a count of four, hold for a count of two and exhale to a count of eight.
me might repeat, 3, 6 or 12 times

My own practice after several years (recommended by Ramaswami/Krishnamacharya) is merely the above but with a hold after the exhalation included.
I  inhale for 5, hold for 20 while chanting a mantra, exhale for 10, hold for 5 while engaging bandhas and repeat for 12 times or 24 or 48.

Pranayama doesn't need to be a big drama or too intense, if the pranayama is steady and comfortable it is suitable, if it becomes uncomfortable then perhaps we are not ready for that long a hold or that slow an exhalation, reduce the ratio until it is comfortable again.




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MEDITATION

Concentration, a meditative aspect arises naturally in the practice as we slow the breath and fix our attention however we are still engaged in the intricacies of asana and the details of the breath in pranayama, a more formal seated 'meditation' practice strips everything else us away and leaves us with nothing but our attention to work with. 

How to meditate



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Appendix




Yoga Philosophy



Summary of the Yoga sutras - simplified into plain English



Chanting the Yoga Sutras





Ashtanga Vinyasa History 




The Surya namaskara Key

http://grimmly2007.blogspot.jp/p/the-ashtanga-key-surya-namaskar-pdf.html



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Resources


Krishnamacharya Resource


Pattabhi Jois Resource


Manju Jois Resource



Srivatsa Ramaswami Resource




Materials



Free Downloads

http://grimmly2007.blogspot.jp/p/free-downloads.html


Reviews

http://grimmly2007.blogspot.jp/p/zdfbkdngf-wednesday-20-april-2011-still.html





READING LISTS


1. Yoga beginners Reading list

A personal selection - others will have different suggestions (add them to the comments section perhaps) but these have worked for me. This post is in progress and will no doubt be added to with more links and suggestions.


For Beginners in the Ashtanga and/or Vinyasa Krama approach
With the home practitioner in mind

( I've added links to Amazon for a look inside)


ASANA



ASHTANGA


 Ashtanga Manual : David Swenson

Includes simplified variations for every asana and Shorter (progressively more challenging) versions of the Ashtanga series as well as the full primary and Second series

Amazon link


or

 Ashtanga Yoga : John Scott

Amazon link



Follow up suggestions


Yoga Mala : Pattabhi Jois

Amazon link



Yoga Makaranda  : T Krishnamacharya

My free Downloads page

My own
Krishnamacharya's Original Ashtanga

In this book I tried to make Krishnamacharya's Yoga Makaranda more accessible

(See my Review resource page for more suggestions - I've added them to the end of this post)


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VINYASA KRAMA



Emergence of Yoga : Sri Sribhashyam
Krishnamacharya's 3rd son has an excellent short introduction to yoga 
and a gentle development of practice. It's perhaps a little more accessible than Ramaswami's book

Amazon link


Yoga for the Three Stages of Life : Srivatsa Ramaswami
(First part is excellent concerning all aspects of Yoga. PART II deals with asana)

Amazon link


or

Complete book of Vinyasa yoga : Srivatsa Ramaswami

Amazon link

My own Vinyasa Practice Book

intended as a companion to Ramaswami's book
Lulu Link

Vinyasa Krama practice manual
Steve brandon

Link



Follow up suggestions


Religiousness in Yoga : TKV Desikachar

Amazon link


Yoga beneath the Surface : Srivatsa Ramaswami and David Hurwitz

(A Question and Answer format between teacher and student covering a wide range of questions concerning yoga)


Amazon link



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YOGA PHILOSOPHY

(Several free Online editions of Yoga Sutras, Bhagavad Gita, Upanishads and key Hatha yoga texts)


The Yoga Sutras of Patañjali: A New Edition, Translation, and Commentary, 2009
by Edwin F. Bryant 
 ( includes all the classic commentaries which is why I'm putting it first)


or 

Yoga Philosophy of Patanjali: Containing His Yoga Aphorisms with Vyasa's Commentary in Sanskrit and a Translation with Annotations 
by Swami Hariharananda Aranya

My personal favourite



Follow up Suggestions


Yoga Yajnavalkya: Trans: AG Mohan  
( My preference over Hatha Yoga Pradipka)


Amazon Link


Bhagavad Gita : Trans. Juan Mascaro ( my personal favourite translation)

Amazon link


The Upanishads Trans. Juan Mascaro

See my Pattabhi Jois Reading list for further suggestions/recommendations.
Also my Krishnamacharya reading list.

Amazon link


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ANATOMY AND PHYSIOLOGY

Functional Anatomy of Yoga: A Guide for Practitioners and Teachers  2014
by David Keil 



David's book is tied closely to the Ashtanga asana.

Applied Anatomy & Physiology of Yoga Paperback – January 1, 2011
by Simon Borg-Olivier and Bianca Machliss 

Link



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DVD's


Ashtanga yoga Short forms : David Swenson


Ashtanga Primary : Mark Darby and Nicole Bordeleau

Link

Ashtanga Primary : Sharath ( only the count )

Sharath hurtles through the practice in just under an hour, I practiced with this dvd for three months or so and it was useful for tightening up my practice and allowing me to do the full primary before work. Personally I now prefer to take it more slowly but Sharath's practice is the perfect antidote for all the flashy, floaty, alignment obsessed videos flooding the net, he just gets on and practices with efficiency focus and attention.

Link

Ashtanga Primary series  Richard Freeman

However many times you practice with this and over however many years your sure to take something new away each time you practice with it.


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APP
Richard freeman

ALSO


Pattabhi Jois' Reading list


http://grimmly2007.blogspot.jp/2016/01/pattabhi-jois-reading-list-from-from.html

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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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