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Krishnamacharya's Bharadvajrasana named after the sage (Rishi) Bharadvāja 12- 48 breaths

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I'm becoming obsessed with exploring this asana, Krishnamacharya talks of staying from 12 to 48 breaths and introducing both types of kumbhaka (so holding the breath in after inhalation and out after exhalation). At first, the position of the arm reaching around to hold the foot seems to stop the blood, it takes some settling into the posture for the blood to flow. The nature of the posture, the twist and double bind both in front and behind challenges the breath, the kumbhaka, it's fascinating, feels quite profound. I intended to stay for 24 breaths but lost count and it's probably closer to twenty. The video runs for about five minutes so 48 breaths would take around ten for each side, twenty minutes one asana, stunning, it's an asana that thinks it's a mudra.

First time practicing on tatami.... Springy.



BHARADVAJASANA 
from Krishnamacharya's Yoga Makaranda Part II

Technique:
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.

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.




Below from this post



Bharadwaja (Sanskritभरद्वाजIAST Bharadvāja, also spelled Bhardwaj) was one of the greatest Hindu sages (Maharshis) descendant of rishi Angirasa, whose accomplishments are detailed in the Puranas. He is one of the Saptarshis (Seven Great Sages Rishi) in the present Manvantara; with others being AtriVashishthaVishvamitraGautamaJamadagniKashyapa.[1]

picture from here

"Sage Bharadwaja is another renowned vedic rishi. He is considered to 
be a great vedic scholar and teacher. An episode found in the Kaataka 
portion of the Taittiriya sakha of Yajur Veda would be of interest. 
Bharadwaja was so much concentrating in studying the vedas that even 
as the life was coming to an end  he was still continuing with his 
studies. Indra, the Lord appeared before him and reminded him that it 
was almost the end of his life. He told Bharadwaj, “Bharadwaja!! If I 
give you another human life what would you like to do?” Back came the 
reply, “I will study the Vedas further”. Upon that, the Lord asked him 
to look at the three huge mountains the Lord created and took out from 
each one of them a handful of earth and placed them before Bharadwaja 
and said, “These mountains represent the three vedas and the three 
handfuls of dirt in front of you represent the vedas you have studied 
so far. You see the vedas are innumerable and infinite (ananta vai 
vedaH) and any number of births would not be sufficient to exhaust all 
the vedas. You try to understand the essence of the vedas, the source 
of all the Universe, the Brahman.” And Bharadwaja became a great 
spiritual teacher of the vedas. Again many families carry the 
Bharadwaja name".
from Srivatsa Ramaswami's Dec 2012 Newsletter


Curious how krishnamacharya has us looking over the other shoulder, why? Both Iyengar and Jois would have us look over the back shoulder focusing on the twist. My guess it's to do with the breath, 12-48 breaths with both types of kumbhaka, Krishnamacharya doesn't tend to indicate kumbhaka in twisting postures. Having us keep the head over the front allows us to  explore the breath, the  kumbhaka, Krishnamacharya often seems to want to turn all asana into mudras.

from Light on Yoga

UPDATE
My 3 hour intro to Vinyasa Krama class at Indaba Yoga Studio (Marylebone, London) has changed to Saturday, November 15th, 1.30-4.30pm http://indabayoga.com/workshops/
If you know anyone in London at that time who might be interested...




Yoga, Ashtanga, Vinyasa Krama for Mothers and expectant Mothers. New Book. Ashtanga Sadhana for Mothers. Ramaswami's Antenatal articles and Krishnamacharya's Yoga Rahasya

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Nice book review from my friend Michelle over at Ashtangi Angel, the first part of the book sounds especially fascinating (plus some great pictures inc. a  pregnant Joanne Darby being guided through practice by Pattabhi Jois).

Joanne Darby and Pattabhi Jois from Yoga Sadhana for Mothers Anna Wise and Sharmila Desai

Michelle's post reminded me of the old articles by Ramaswami that I posted here some time back (which I liked and tend to trust because I know that Ramaswami's wife was a Gynecology Doctor and I always imagined her looking over his shoulder as he wrote them).

Also a remembered a resource from Rose

Resources for Ashtanga yoga and pregnancy from http://yogarose.net


"Book review: Ashtanga Sadhana for Mothers by Anna Wise and Sharmila Desai



So I've been graciously sent a copy of a new book from Yogamatters entitled, 'Ashtanga Sadhana For Mothers' for review. Many thanks to the guys at Yogamatters for the opportunity to read and review this book :) Was a little worried at first as I'm not a mother, in fact have not a single maternal bone in my body, but upon reading last night, was instantly drawn in and could not put it down. It's been written as an offering to women and families in the practice. The intention was to create a resource for women steeped in the practice of ashtanga yoga who are going through the rite of passage to becoming a mother. 

Here are the contents:



No preview on Amazon as yet so have a look at Michelle's review

follow the link to the full review or click on the title above http://ashtangiangel.blogspot.jp/2014/10/book-review-ashtanga-sadhana-for-mothers.html

from Amazon.com
Michelle, Ashtangi Angel, teaches in Coventry on Saturday morning's and will be holding a workshop on Overcoming fear in Ashtanga Yoga on November 8th see THIS post
Black eyes, aversion (dvesha) and the quest for enlightenment...

Overcoming fear in Ashtanga workshop


***

Srivatsa Ramaswami's Antenatal Yoga articles 

from  when he was teaching at KYM 

(Ramaswami was I believe one of the founding trustees of Krishnamacharya Yoga Mandiram KYM)


from my old post of Ramaswami's Anenatel articles held at Paul Harvey's excellent resource Centre for Yoga Studies 


Srivatsa Ramaswami's series of articles on Antenatal Yoga,  part 1 of 3
Article 1 India Review Nov 1980

See next post for Article 2

Download as a pdf from Paul Harvey's excellent resource page





Article 2 India Review Nov 1980

See previous post for Article 1

Download from Paul Harvey's excellent resourse 






Srivatsa Ramaswami's series of articles on Ante-natel Yoga, Article 3 of 3

See earlier post for Article 1

See earlier post for Article 2


Download the pdf from Paul Harvey's excellent resource




also...

from Nathamuni's/Krishnamacharya's Yoga Rahasya

the section on pregnancy from Chapter III 

"Now, following old practices, the yoga practice useful for pregnant women will be discussed for easy childbirth. 8

The practice of yoga during pregnancy , should not have excess forward bends, for the protection of the foetus. 9

Dandasana, Padmasana, Bharadvajasana, Virasana, and Vajrasana should be practised with long inhalations and exhalations. 10

As per the old texts, upto five months of pregnancy one may practice Sirsasana and Sarvangasana without any harm.11

Sprinting, dancing, speaking very loudly one should avoid during pregnancy. These could lead to miscarriage, or defects to the fetes.12

Insomnia, can be overcome with the practice of Ujjayi and breathholding while sitting firmly in Padmasana. 13

Pranayama may be done without Kapalabhati and Bhastrika. It is not acceptable to do Udiyana and Mulabandha during pregnancy. 14

One is bound to do Jalandharabandha always while doing yoga. All sastras are in agreement in that this bandha helps to master Apana vayu (for easy childbirth). 15

After 5 months of pregnancy, Sitali and nadisodhana pranayamas are desirable for pregnant women, but never suryabedha. 16

Keeping the knees and the hands (forearms) on the floor, as four supports, look down and then lift the ankles (pressing through the toes) with the hips in proper position. 17
Remaining in that position, lift the knees and raise the head still keeping the hands on the floor. This asana is Unmukha Pitham. 18

Using dwipadapitham as a pratikriya, this asana gives strength to all parts of the body, especially for weak pregnant women, asserts Gagi. 19

Seated in Padmasana position, she must stretch both the arms overhead. Thn she should bend the arms and bend sidewards as well. 20

These result in strengthening the arms in a short time. One should use proper inhalation, exhalation and breath holding appropriately. 21

The housewife should do arm movements in standing positions also. It should be done in a disciplined way twice a day, always with the thoughts on the Lord. 22

Mahamudra, Baddhakona, and the vinyasas of Tadasana without the forward bend, should be practiced by the lady of the house and who loves her husband. 23

Generally in this world, among women, shyness and fear are commonly found. They are also prone to be talkative, deluded, and fickle minded. 24

Those who are firm believers in following their vadharma, they give up easily influenced by others. It is therefore said that Kriya Yoga has disappeared among them. 25

All women are not like this. There are a few yoginis like Gargi Ahalya and others who are focused on the meditation of the Highest. This is a great wonder in God’s creation. 26

No one, pregnant, sterile, boy or girl should elaborately talk and question about God". 27


***
Pictures below Krishnamacharya wife and two of his children from the 1938 documentary http://youtu.be/ML9yZd7bIvY



NB: The above quotes from Yoga Rahassya come from a translation (possibly his own) that Ramaswami gave to us on his 200hr TT course at LMU where we went through Yoga Rahasya, as well as Krishnamacharya's Yoga Makaranda, line by line.


 from

Krishnamacharya's alternatives to Headstand in his third son Sri Sribhashyam's book Emergence of yoga

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One of the challenges I found teaching Ramaswami's Vinyasa Krama regularly in Rethymno this summer was what to do about Sirsasana (headstand), especially in a mixed class where several of those attending are perhaps unable to practice the inversion with or without a wall (and were also perhaps only in Rethymno and only in town for classes for a couple of weeks). This is especially troubling given the importance of Sarvangasana (shoulder stand) and Sirsasana (headstand) in Vinyasa Krama. These asana are considered two of the key postures in any daily Vinyasa krama practice and are both usually held for a minimum of ten minutes each.

Link to one of Ramaswami's excellent newsletter on Shoulderstand and Headstand and why they are considered so beneficial
AUGUST 2009 NEWSLETTER FROM SRIVATSA RAMASWAMI—HEAD AND SHOULDERS 
ABOVE……

from the newsletter...

"What is equally important is that Sirsasana helps improve circulation 
of the cerebro spinal fluid, which is helpful to the brain and also 
for the spinal nerve bundles—the chakras. Because of the increased 
pressure in the brain due to this fluid, the pituitary secretions 
increase helping the better functioning of the sympathetic nervous 
system which will help in many ways including the dilatation of the 
bronchial tubes giving great relief to asthmatics. There is draining 
of the bronchial tubes, giving some welcome relief for those with 
chronic chest congestion.  Many feel increased memory power and 
general better brain capacity. There are cases of even some correction 
of the eyesight. The vinyasas like the twists, Akunchanasana, the 
backbends like Viparitadandasana in Sirsasana and Uttanamayurasana in 
Sarvangasana help the spine considerably, by not only maintaining the 
flexibility of this structure but also nourish the nadis and chakras 
or nerve fibers and nerve bundles in the spinal chord".  Srivatsa Ramaswami

Which may make us question the purpose of some of these alternatives physiologically, personally I'm looking at the breath.

Notice the heavily pregnant woman in the first picture which ties in nicely with my previous post on Yoga and motherhood

I was especially delighted then to come across the headstand alternatives in Sri T.K. Sribhashyam's Emergence of Yoga. Sri Sribhashyam is Krishnamacharya's third son and working through his book I've started to think of the text as applied Vinyasa Krama. Ramaswami gives sequences of types of asana, Bow, Asymmetric, On one leg etc. but instructs us to chose asana and subroutines from those longer sequences when constructing our daily practice built around a number of key asana. Sri Sribhashyam gives around 70+ examples of how one might go about doing this.

In the book they are presented as complete practices, personally I tend to use them as a frame work and add a couple of extra asana around those mentioned in line with Ramaswami's subroutines but then I have extra time for practice.

Another nice aspect of Sri Sribhashyam's book is that it's laid out pedagogically, the level of difficulty of the asana builds up but more importantly so does the pranayama, the length of stay and number of repetitions and introduction of kumbhaka into certain asana and Mudra. At the end of the 58 general practices one might turn to examples of Krishnamacharya's own personal practices to explore how the practices are taken even further.

Here then are the five alternatives to Sirsaasana that Sri Sribhashyam introduces in the book and in the context of the practice. I know some will want to try out the whole practice so have included the outlines for practice as well as the internal drishti focal point sheet.

See this post as accompanying my more extensive review of the book found at the link below

Emergence of Yoga by Krishnamacharya's 3rd son SRI T K SRIBHASHYAM now available in English translation

I tend to practice my Krishnamacharya Original Ashtanga (see outline beneath the kapo at top of page) in the morning and then turn to one of these practices in the evening, for the Ashtangis' amongst you these practices might constitute a gentle Saturday (rest day), Moon day, Ladies holiday practice (with the sirsasana alternative)  or something to turn to if injured (wrists). They also give a nice progression for building a pranayama practice.

For those practicing Vinyasa Krama and wondering how to move from the full sequences to a daily practice they can give a general framework perhaps.

Unfortunately I don't have a scanner here in Japan so the picture quality isn't good and don't do the book, which is beautiful, justice but then this is supposed to be an introduction to the book, hopefully you'll be tempted to buy it especially as it's available in translation thus far in English, Spanish, French and German.

Here it is on Amazon.com
http://www.amazon.co.uk/Emergence-Yoga-SRI-T-K-SRIBHASHYAM/dp/2954485523

I've added a video example of one of Krishnamacharya's own personal 'Life saving' practices from the book at the bottom of the post.






Alternatives to Sirsa asana (headstand)

Alternative: Supta Pada Angusta Asana

Alternative: Maha Mudra

Alternative; Viparita Karani

Alternative: Utthita Pada Angusta Asana

Alternative: Savanga Asana
Alternative: Tatka mudra

The alternative asana and mudras












An excuse to try out my new Super 8 app for iPhone and some of it's filters. This is the Krishnamacharya, so called, Life saving sequence from the movie Der Atmende Gott, The breathing God. See this blog post http://tinyurl.com/8gzqqe9 
Nice little app, very easy to import the videos from the iPhone/itouch via iTunes

On pranayama in Asana : Mayurasana in Krishnamacharya's Original Ashtanga

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On pranayama in Asana

Posts change, this started off as a post on Kraunchasana (see tomorrow), I mentioned as an aside that the vinyasa in Yoga Makaranda part II for mayurasana as being pretty much the same as today then decided I might as well include it as an appendix. While formatting the text I noticed the line below about pranayama in the posture that i seem to have missed in the last hundred times reading it. Seems you just have to spend enough time with the same material for lines to pop out and new connections get made.

We know Krishnamacharya included or saw the inclusion of kumbhaka as an ideal approach to practice but this is the first time I've noticed it referred to explicitly as pranayama in asana ... 

re mayurasana
"For maximum benefit Pranayama should be done for 5 minutes, when the body is held as a plank in the horizontal position. Proper practice of Pranayama is difficult, but becomes easy after practice".

"If at this stage, regulated breathing is practiced in Padma Mayurasana position, it becomes easy later to practice Pranayama even in the ordinary Mayurasana position". 

This is from the Mayurasana instruction from Yoga Makaranda part II. Interestingly Krishnamacharya doesn't mention employing kumbhaka in the Yoga Makaranda instructions from part I which is where we usually find kumbhaka indications. And in the main body of the Yoga Makaranda part II instructions he specifically says NOT to include kumbhaka ( but this fits in with the apparent introductory focus of YM2.). The reference to practicing pranayama and thus kumbhaka comes as an addition at  the end.


How Long to spend in Mayurasana

Three durations are mention for mayurasana, the shocking...

"This asana sthiti should be held from 1 minute up to 3 hours according to the practitioner’s capa- ability".

from Yoga Makaranda Part 1

which thankfully is followed immediately by...

"If we make it a habit to practise this asana every day for at least fifteen minutes, we will attain tremendous benefits".

And finally in Yoga makaranda part II

"For maximum benefit Pranayama should be done for 5 minutes, when the body is held as a plank in the horizontal position". 

Which is attainable.





It's still curious as to why kumbhaka never made it into  current Ashtanga, Pattabhi Jois seems to have carried over so much from his teacher ( he stated that is all he ever taught), the lists of asana (and basic order as we see in the Yogasanagalu table of 1941), the long slow breathing (which seems to have become lost somewhat along the way), the longer stays (also neglected) but not the kumbhaka. 

And yet there it is in all three of Krishnamacharya's Primary texts and from the time when he was teaching the Young Pattabhi Jois (Yoga Makaranda Part II might have been just a little later). 

We are not talking secondary sources or rumour here, Kumbhaka is everywhere in Yoga Makarada part I (1934) explicitly indicated for almost all asana. Those same instructions were carried over to Yogasanagalu (1941) and here we find reference again in Yoga Makaranda part II (1950s?). 

We also find Kumbhaka in Krishnamacharya's later teaching as seen in Desikachar, Mohan, Sribhashyam and Ramaswami, even some references in Iyengar. Krishnamacharya seems to have retained kumbhaka as an important element of practice throughout his long life even when the vinyasa count was put to one side. It's only in the Pattabhi Jois tradition that it seems to be missing.

But where did Krishnamacharya come across the practice of kumbhaka in asana, which ancient texts, which teacher or is it his own introduction? 
Mayurasana Vinyasa in Yoga makaranda part I and in part II

Mayurasana Yoga Makaranda

This has 9 vinyasas. 

The 5th vinyasa itself is the asana sthiti. 

This asana has two forms. One form is called sampurna mayurasana. 

The second is called one-handed mayurasana. 

The picture included here depicts only sampurna mayurasana. 

In this asana, both hands should be firmly pressed down on the ground and with the strength of the arms, the whole body should be balanced like a bar in a balance scale with both sides at the same level. 

In the other type of mayurasana, keep only one hand on the ground and balance the body on this hand as mentioned above. Ordinarily, most people cannot do this type. So it is alright to just do sampurna mayurasana. 

Study the picture carefully to learn how to place the hands.


This asana must be done before eating (on an empty stomach). Wait a minimum of four hours after eating before practising this asana.

This asana sthiti should be held from 1 minute up to 3 hours according to the practitioner’s capa- bility. It is good to practise this regularly and to remain in this sthiti for longer periods during the winter or colder months rather than in the summer.

If we make it a habit to practise this asana every day for at least fifteen minutes, we will attain tremendous benefits. First, it will not allow unnecessary flesh or excessive impurities to remain in our body — it will expel them out. It will increase digestive power. It will protect us from every disease and keep these diseases from approaching. We can say that it is the death of all respiratory diseases, all paralytic diseases — all such dangerous diseases. No disease will approach the people who practise this asana.
One handed mayurasana, tricky but doable (with a shirt )
MAYURASANA from YM2

This asana has to be done on the bare ground. There should be no carpet or other spread on the ground.
Technique:

1. Stand upright with the legs together. Jump spread the legs apart so that there may be 12 inches between the feet. Lift the arms, interlace the fingers and turn the palms upwards. Stretch the body and the arms. Inhale.

2. While exhaling, lower the trunk by bending the body at the hips. Keep the arms stretched. When the hands are near the ground, the fingers are freed, the palms turned downwards and placed between the feet firmly on the ground, the finger pointing towards the back and the little fingers touching each other. The legs should be kept stretched and the knees should not be bent. The spine should be kept stretched and as straight as possible.

3. Inhale and lift the head.

4. Exhale, bend the head, spread, the elbows for the passage of the head and place the
head between the knees.

5. Inhale, lift the head and come back to the position in step (3)

6. Take a few deep breaths.

7. While inhaling, jump back with both feet, so that the navel may be above the
elbows, when the legs are stretched behind. The legs touch each other, stretched with the toes pointed and the back of the feet resting on the ground. The elbows are placed firmly on the either side of the navel, and the elbows kept as near to each other as possible.

8. Slowly inhale, the inhalation should be only to half the extent that was being done during the previous deep breathing, and move the body forward by about three inches, so that the body assumes the position of a horizontal plank. The legs are to be kept stretched, the knees together and the toes pointed. Head should be raised up.

Note: The final position prescribed above may not be possible in the beginning stages. The feet should be raised only about an inch in the beginning stages of practice, and the height lifted slowly increased as practice advances.

9. Breathe in and breathe out in a regulated manner but with no retention of breath.

10. While inhaling, lower the legs.

11. While inhaling, jump forward and bring the feet on either side of the palms and
while inhaling life the head to the position in step (3).

12. While exhaling, bend the head, widen the elbows and place the head between the knees.

13. While inhaling, life head and reach the position as in step (3).

14. Lift the trunk and with a jump bring the legs together and reach a position as at the
beginning of the asana.

In this asana, the stomach is compressed, and the lungs are also compressed, and it may appear that regulated breathing in this posture may not be possible. When Mayurasana has been mastered sufficiently to keep the body steadily horizontal for half a minute, the variation mentioned below-Padma Mayurasana can be done. This variation should not however be attempted unless by previous practice padmasana i.e., crossing of the legs can be done without the help of the hands in the Sarvangasana and Sirshasana positions. 

If at this stage, regulated breathing is practiced in Padma Mayurasana position, it becomes easy later to practice Pranayama even in the ordinary Mayurasana position. 

Care should however be taken to see that the lungs are not unduly strained. 

For maximum benefit Pranayama should be done for 5 minutes, when the body is held as a plank in the horizontal position. Proper practice of Pranayama is difficult, but becomes easy after practice.

Note: At least 4 hours should lapse after the last meal, before this asana is attempted. Benefits:

i. This prevents all diseases pertaining to the liver and spleen.

ii. This also cures diseases of the spleen and liver, but such treatment, in the case of those suffering from these diseases should be undertaken only under the personal guidance of a properly qualified teacher.

iii. This increases the powers of digestion.

This asana should not be done by those suffering from excessive fat, breathing trouble, blood pressure or kidney complaint. This asana should be done in moderation during summer.
Milk should form a regular article of diet while practicing this asana.

BKS Iyengar 1938


"When Asana has not been wholly perfected, Pranayama can be practiced only when during Asana the body becomes steady and the mind is occupied with a sense of void, or any other form of steadiness is established". Aranya.

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"That (asana) having been perfected, regulation of the flow of inhalation and exhalation is pranayama (breath control)".
 II- 49

"Asana having been perfected, the suspension of both the process of drawing in of external air and the exhalation of internal air constitutes pranayama (1)". (Vyasa)

"(1)  The pranayama mentioned in this yoga is not the same as those mentioned in Hatha Yoga as exhalation (Rechaka), inhalation (Puraka) and suspension (Kumbhaka).

Some commentators have tried to make the two correspond but that is not proper.

If the air is not expelled after inhalation, there is a cessation of the movement of breath; this is one pranayama. Similarly if after explosion of air, the movement of the breath is suspended that also is a pranayama. Thus has the pranayama to be practiced one after another. A description of the Pranayama as suspension after exhalation has been given in Sutra I-35 (actually I-34).

Pranayama can be performed after Asana has been perfected.

When Asana has not been wholly perfected, Pranayama can be practiced only when during Asana the body becomes steady and the mind is occupied with a sense of void, or any other form of steadiness is established.

Pranayama practiced with a restless mind cannot be regarded as a part of yoga.

Just as in every Pranayama, the movement of the ingoing and outgoing breath is suspended, even so unless steadiness of the body and concentration of the mind on one subject are maintained it does not become pranayama conducive to Samadhi.

That is why the practice of concentration of mind along with the practice of Asana is necessaryy from the beginning.

Concentrating the mind either on God, or on a feeling of physical or mental void, or on a feeling of luminosity within the heart, the synchronisation of each ingoing and outgoing breath with the object of concentration has to be practiced.

That is, the object of concentration should be present in the mind during each act of inhalation and exhalation, or the inhalation and exhalation are to be looked upon as the predisposing causes bringing the thought of the object of concentration; thus union between the breath and the object of concentration has to be practiced.

When this becomes habitual, then the suspension of the movement (of breath) has to be practiced.

During this practice, the mind has also to be kept fixed on the object of concentration. that is the suspension of breath and the mind’s fixation on the objects of concentration should be made as a single effort, or the idea has to be entertained that by the suspension of the breath the object of meditation itself has been held tightly in mental embrace.

This form of suspension of movement of the mind, as long as the suspension of the breath is maintained, indicates one real pranayama.

Dharana (fixation of the mind on an object) has to be practiced with the help of this form of pranayama performed successively.

In Samadhi, however, the breath becomes first delicate then imperceptible , or is even wholly suspended.

The purport of this aphorism is "The suspension of both the internal movement of air in the form of inhalation and external movement in the form of exhalation, is pranayama. in how many ways, the suspension can be practiced will be shown in the next aphorism".

The Philosophy of Patanjali - Swami Hariharananda Aranya.




In commentary above Aranya makes reference to sutra 1-35 ( he actually means 1-34 ), here it is...






***

"If could say anything about Ashtanga I'd say come in try to practice it but practice it in such a way that it feels good. Move slowly, listen to your breath, put your focus on the breath and you'll find the depth. The depth is in the breath..." David Swenson


See previous post

DRISHTI: Ashtanga and Meditation. How should one meditate in 33 bullet points.

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Download a pdf version of this whole post from my google docs page for later viewing

Posting this extended version of this earlier post as happily the question continues to come up...

But first perhaps an encouraging thought... 

If we've been linking our breath to our movements in our practice. If we've been working on improving our employment of drishti (whether eyes open or closed, internal or external), then it's not a case of should we or shouldn't we consider a meditation practice... We've already begun a meditation practice, the Smayama, the meditation limbs of raja (ashtanga yoga) which include it's preparation.

Jump to the section that interests you
  1. The Aranya commentary from yesterday focusing on the Drishti aspect.
  2. My 33 point how to meditate 'manual'.
  3. The Yoga 'meditation' Newsletter from Ramaswami.
  4. The Ashtanga and Zen video following a Zen Monk who also practices Ashtanga.
  5. Concentration: the sixteen vital points


The Samyama. 
The upper three limbs of Raja (Ashtanga)yoga

Dhāraṇā
 – concentration, one-pointedness of mind

Dhyāna 
– meditation (quiet activity that leads to samadhi)

Samādhi 
– the quiet state of blissful awareness, superconscious state


1. 

"The Yogis mention two sadhanas or two yogic procedures as preparations. They are asanas and pranayama". Ramaswami from the newsletter below.

At some point we can perhaps choose whether to look to the next pose and the next or look deeper within those that we have, explore them as asana (even as mudra ) rather than merely postures.

Aranya's commentary on YS 22-49 that I posted yesterday as support for Krishnamacharya's employment of breath suspension in asana strikes me as an excellent place to begin.

Drishti (internal or external, eyes closed or open).

"That is, the object of concentration should be present in the mind during each act of inhalation and exhalation, or the inhalation and exhalation are to be looked upon as the predisposing causes bringing the thought of the object of concentration; thus union between the breath and the object of concentration has to be practiced. When this becomes habitual, then the suspension of the movement (of breath) has to be practiced." Aranya.

Look too at his use of the Yoga as union translation option, yoking the breath to the object of concentration .



2. 
"Ah! Meditation. The Yoga world is divided into two camps. On one side we have enthusiastic hatha yogis who specialize in asanas and the other group which believes fervently in meditation as a panacea for all the ills". Ramaswami Nov. 2009

A couple of years ago I put together what I like to think of as a short Yoga Meditation Manual for my own personal use ( I don't think I ever posted it and can't find my original), it's based on Ramaswami's  November 2009 newsletter  Meditating on Meditation (below), it's pretty much a numbering of the sentences outlining practice in the newsletter. I'd wondered why it was that we turn to the yoga tradition for asana and perhaps pranayama but when it comes to meditation often turn to , Zen, Vippasana...... This then was an attempt to make yoga meditation a little more accessible.

There is of course a more in depth yoga meditation manual,  Patanjali's Yoga Sutras,

Here is my own personal copy...







3.

Meditating on Meditation by Srivatsa Ramaswami 

Newsletter Nov 2009

I was watching a live television program in India some 30 years back when TV had just been introduced in India. It was a program in which an elderly yogi was pitted against a leading cardiologist. It was virtually a war. The yogi was trying to impress with some unusualposes which were dubbed as potentially dangerous by the doctor. Almost everything the yogi claimed was contested by the non-yogi and soon the dialogue degenerated. The yogi stressed that headstand will increase longevity by retaining the amrita in the sahasrara in the head and the medical expert countered it by saying that there was no scientific basis for such claims and dubbed it as a pose which was unnatural and dangerous and will lead to a stroke. The Yogi replied by saying that Yoga had stood the test of time for centuries; it had been in voguemuch before modern medicine became popular. Thank God it was a black and white program; else you would have seen blood splashed all over the screen.
Things have become more civil in these three decades. Now neti pot, asanas, yogic breathing exercises and yogic meditation have all become part of the medical vocabulary. There is a grudging appreciation of yoga within the medical profession. Many times doctors suggest a few yogic procedures, especially Meditation, in several conditions like hypertension, anxiety, depression and other psychosomatic ailments.
Ah! Meditation. The Yoga world is divided into two camps. On one side we have enthusiastic hatha yogis who specialize in asanas and the other group which believes fervently in meditation as a panacea for all the ills.
But how should one meditate? Many start meditation and give it up after a few days or weeks as they fail to see any appreciable benefit or perceivable progress. The drop out rate is quite high among meditators. The mind continues to be agitated and does not get into the meditating routine. Or quite often one tends to take petit naps while meditating. Why does this happen? It is due to lack of adequate preparation. Basically one has to prepare oneself properly for meditation.
The Yogis mention two sadhanas or two yogic procedures as preparations. They are asanas and pranayama. Asanas, as we have seen earlier, reduce rajas which manifests as restlessness of the mind, an inability to remain focused for an appreciable amount of time. But another guna, tamas also is not helpful during meditation, manifesting as laziness, lethargy and sloth and this also should be brought under control if one wants to meditate. Patanjali, Tirumular and several old Yogis advocate the practice of Pranayama to reduce the effects of Tamas. Patanjali says Pranayama helps to reduce avarana or Tamas. He along with conventional ashtanga yogis also mentions that Pranayama makes the mind capable of Dharana or the first stage of meditation.
Pranayama is an important prerequisite of meditation.There is evidence that pranayama has a salutary effect on the whole system. In an earlier article I had explained the beneficial effects of deep pranayama on the heart and the circulatory system. Further, when it is done correctly, it helps to draw in anywhere between 3 to 4 liters of atmospheric air compared to just about ½ liter of air during normal breathing. This helps to stretch the air sacs of the lungs affording an excellent exchange of oxygen and gaseous waste products. These waste products are proactively thrown out of the system by deep pranayama, which yogis refer to as reduction of tamas. Thus soon after pranayama, the yogi feels refreshed and calm andbecomes fit for the first stage of meditation which is called Dharana.
What should one meditate on? Several works talk about meditating on cakras, mantras, auspicious icons, various tatwas and on the spirit/soul etc. But, the method of meditating, only a few works detail. Perhaps the most precise is that of Patanjali in Yoga Sutras. Patanjali details not only a step by step methodology of meditation but also the various objects of prakriti and ultimately the spirit within to meditate on. Hence his work may be considered as the most detailed, complete and rigorous on meditation
For a start Patanjali would like the abhyasi to get the technique right. So he does not initially specify the object but merely says that the Yogi after the preliminary practices of asana, pranayama and pratyahara, should sit down in a comfortable yogasana and start the meditation. Tying the mind to a spot is dharana. Which spot? Vyasa in his commentary suggests going by tradition, a few spots, firstly inside the body, like the chakras as the Kundalini Yogi would do,, or the heart lotus as the bhakti yogi would do, or the mid-brows as a sidhha yogi would do or even an icon outside as a kriya yogi would do.
The icon should be an auspicious object like the image of one’s favorite deity. Many find it easier to choose a mantra and focus attention on that. Thousands everyday meditate on the Gayatri mantra visualizing the sun in the middle of the eyebrows or the heart as part of their daily Sandhyavandana** routine. It is also an ancient practice followed even today to meditate on the breath with or without using the Pranayama Mantra.
 (** Namarupa published my article “Sandhyavandanam-Ritualistic Gayatri Meditation” with all the routines, mantras, meanings, about 40 pictures, and also an audio with the chanting of the mantras in theSep/Oct 2008 issue).
What of the technique? The Yogabhyasi starts the antaranga sadhana or the internal practice by bringing the mind to the same object again and again even as the mind tends to move away from the chosen object of meditation. The active, repeated attempts to bring the mind back to the simple, single object again and again is the first stage of meditation (samyama) called dharana. Even though one has done everything possible to make the body/mind system more satwic, because of the accumulated samskaras or habits, the mind continues to drift away from the object chosen for meditation. The mind starts with the focus on the object but within a short time it swiftly drifts to another related thought then a third one and within a short time this train of thoughts leads to a stage which has no connection whatsoever with the object one started with.
Then suddenly the meditator remembers that one is drifting and soon brings the mind back to the object and resumes remaining with the “object”. This process repeats over and over again. This repeated attempts to coax and bring the mind to the same object is dharana. At the end of the session lasting for about 15 minutes, the meditator may (may means must) take a short time to review the quality of meditation. How often was the mind drifting away from the object and how long on an average the mind wandered? And further what were the kinds of interfering thoughts? The meditator takes note of these. If they are recurrent and strong then one may take efforts to sort out the problem that interferes with the meditation repeatedly or at least decide to accept and endure the situation but may decide to take efforts to keep those thoughts away at least during the time one meditates.
If during the dharana period, the mind gets distracted too often and this does not change over days of practice, perhaps it may indicate that the rajas is still dominant and one may want to reduce the systemic rajas by doing more asanas in the practice. On the other hand if the rajas is due to influences from outside, one may take special efforts to adhere to the yamaniyamas more scrupulously. Perhaps every night before going to sleep one may review the day’s activities and see if one had willfully violated the tenets of yamaniyamas like “did I hurt someone by deed, word or derive satisfaction at the expense of others’ pain”. Or did I say untruths and so on. On the other hand if one tends to go to sleep during the meditation minutes, one may consider increasing the pranayama practice and also consider reducing tamasic interactions, foods etc.
Then one may continue the practice daily and also review the progress on a daily basis and also make the necessary adjustments in practice and interactions with the outside world. Theoretically and practically when this practice is continued diligently and regularly, slowly the practitioner of dharana will find that the frequency and duration of these extraneous interferences start reducing and one day, the abhyasi may find that for the entire duration one stayed with the object. When this takes place, when the mind is completely with the object moment after moment in a continuous flow of attention, then one may say that the abhyasi has graduated into the next stage of meditation known as dhyana. Many meditators are happy to have reached this stage. Then one has to continue with the practice so that the dhyana habits or samskaras get strengthened. The following day may not be as interruption free, but Patanjali says conscious practice will make it more successful. “dhyana heyat tad vrittayah”. If one continues with this practice for sufficiently long time meditating on the same object diligently, one would hopefully reach the next stage of meditation called Samadhi.
In this state only the object remains occupying the mind and the abhyasi even forgets herself/himself. Naturally if one continues the meditation practice one would master the technique of meditation. Almost every time the yagabhasi gets into meditation practice, one would get into Samadhi. Once one gets this capability one is a yogi—a technically competent yogi– and one may be able to use the skill on any other yoga worthy object and make further progress in Yoga. (tatra bhumishu viniyogah)
The consummate yogi could make a further refinement. An object has a name and one has a memory of the object, apart from the object itself (sabda, artha gnyana). If a Yogi is able to further refine the meditation by focusing attention on one aspect like the name of the object such a meditation is considered superior. For instance when the sound ‘gow” is heard (gow is cow ), if the meditiator intently maintains the word ‘gow’ alone in his mind without bringing the impression(form) of a cow in his mind then that is considered a refined meditation. Or when he sees the cow, he does not bring the name ‘gow’ in the meditation process, it is a refined meditation.
The next aspect-after mastering meditation— one may consider is, what should be the object one should meditate upon. For Bhakti Yogis it is the Lord one should meditate upon. According to my teacher, a great Bhakti Yogi, there is only one dhyana or meditation and that is bhagavat dhyana or meditating upon the Lord. There is a difference between a religious person and a devotee. A devotee loves the Lord and meditates on the Lord, all through life. The Vedas refer to the Pararmatman or the Supreme Lord and bhakti yogis meditate on the Lord.
The Vedas also refer to several gods and some may meditate on these as well. By meditating on the Lord one may transcend the cycle of transmigration. At the end of the bhakti yogi’s life one reaches the same world of the Lord (saloka), the heaven. Some attain the same form as the Lord. Some stay in the proximity of the Lord and some merge with the Lord. The Puranas which are the later creation of poet seers personify the Lord and the vedic gods. Thus we have several puranas as Agni purana, Vayu purana and then those of the Lord Himself like the Bhagavata Purana , Siva Purana , Vishnu Purana. Running to thousands of slokas and pages the puranic age helped to worship the Lord more easily as these stories helped to visualize the Lord as a person, which was rather difficult to do from the Vedas. Later on Agamas made the Lord more accessible by allowing idols to be made of the Lord and divine beings and consecrating them in temples. Thus these various methods helped the general populace remain rooted to religion and religious worship. So meditating upon the charming idol/icon of theLord made it possible for many to worship and meditate .
Of course many traditional Brahmins belonging to the vedic practices stuck to the vedic fire rituals, frowned upon and refrained from any ‘form worship’, but millions of others found form worship a great boon.
Meditating on the form of the chosen deity either in a temple or at one’s own home has made it possible to sidestep the intermediate priestly class to a great extent. One can become responsible for one’s own religious practice, including meditation. The ultimate reality is meditated on in different forms, in any form as Siva Vishnu etc or as Father, Mother, Preceptor or even a Friend. Some idol meditators define meditating on the whole form as dharana, then meditating on each aspect of the form as the toe or head or the arms or the bewitching eyes as dhyana and thus giving a different interpretation to meditation. Some, after meditating on the icon, close the eyes and meditate on the form in their mind’s eye (manasika).
Darshanas like Samkhya and Yoga which do not subscribe to the theory of a Creator commended ‘the understanding of one’s own Self’ as a means of liberation. The Self which is non-changing is pure consciousness and by deep unwavering meditation after getting the technique right, one can realize the nature of oneself and be liberated. Following this approach, the Samkhyas commend meditating on each and every of the 24 aspects of prakriti in the body-mind complex of oneself and transcend them to directly know the true nature of oneself, and that will be Freedom or Kaivalya. Similarly the Yogis would say that the true nature of the self is known when the mind transcends(nirodha) the five types of its activities called vrittis to reach kaivalya, by a process of subtler and subtler meditation.
The Upanishads on the other hand while agreeing with the other Nivritti sastras like Yoga and Samkhya in so far as the nature of the self is concerned, indicate that the individual and the Supreme Being are one and the same and meditating on this identity leads to liberation. They would like the spiritual aspirant to first follow a disciplined life to get an unwavering satwic state of the mind. Then one would study the upanishadic texts (sravana), by analysis (manana) understand them and realize the nature of the self through several step by step meditation approaches (nidhidhyasana). The Vedas, for the sake of the spiritual aspirant, have several Upanishad vidyas to study and understand it from several viewpoints. For instance, the panchkosa vidya indicates that the real self is beyond (or within) the five koshas (sheaths). It could also be considered as the pure consciousness which is beyond the three states of awareness (avasta) of waking, dream and deep sleep, as the Pranava(Om) vidya would indicate. The understanding and conviction that Self and the Supreme Self are one and the same is what one needs to get, before doing Upanishadic meditation following the advaitic interpretation.
Summarizing one may say that traditional meditation warrants proper preparation so that the mind becomes irrevocably satwic and thus fit for and capable of meditation. Secondly it requires practice on a simple object until the meditation technique is mastered and such meditatin samskaras developed. Then the Yogi should set the goal of meditation based on the conviction of a solid philosophy—bhakti, samkhya, yoga, vedanta, kundalini (or if comfortable, nirvana) or whatever.
4.


And then we have this from another earlier post




5. 

Concentration: the sixteen vital points
see my earlier post 

Which contains examples of General Practice employing concentration on vital points as well as pranayama in asana.


And example from the Book of Krishnamacharya's own practice to show how concentration of vital points might be employed.




more Jessica Walden tutorials, Baddha Konasana, Padmasana, Dwipada Sirsasana ALSO Supta Kurmasana , modified and advanced

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Always a delight to come across new tutorials from Jessica on Youtube, here she's linked Baddha Konasana, Padmasana, Dwipada Sirsasana together.

Take a look PERHAPS at my earlier post featuring Jessica Walden

Most sensational Kukkutasana B ever? Plus 25 Laws of Self practice for Ashtangi mums AND Ashtanga Yoga, Pregnancy, Birth and Motherhood

and her youtube page
https://www.youtube.com/channel/UCvA5barv0zSEGtBrUcADVoA







And while we're at it how about the earlier Supta kurmasana tutorials.




Also, David Keil's  book just arrived, review to come in a week or so but how about some interactive blogging, let me know what YOU would particularly like to know about the book, whether in comments or via fb and I'll try and work it in to the review.


BKS Iyengar : "So I'm saying please don't think of the branch but how the branches touch."

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Iyengar 1977

Nice video of Iyengar stressing that he, Pattabhi Jois, Desikachar are all part of the same tree, all come from the same root, I.E. Krishnamacharya's teaching... they may have branched off but ..."don't think of the branch but of how the branches touch".

2:00 "Do you mean to say I haven't done Ashtanga yoga, jumpings? Do you mean to say I have not done in my life? I've done forty years. I've done forty years, not one day, not two days. But what I did... Pattabhi Jois took where my guruji (Krishnamacharya) stopped and he continued that. I said... I threw (?) over what my Guruji taught, is that the end? So what I learnt was, from the movement..., I'm the only teacher of myself..., I said Jumpings is the 'yoga of motion', Vinyasa yoga is the yoga of motion, mine is the 'yoga of action'. I don't want motion, so people not excited by the motion because the external mind gets the vibration but I want the internal mind to get the vibration not the external mind. So that is the jump I made from Krishnamacharya's teaching. So please don't say Iyengar is different, Krishnamacha..., viniyoga is different, Pattabhi's is different..., they are all the same. Root is the same but only it has branched off. So I'm saying please don't think of a branch but how the branches touch".

3:30 Why I left Ashtanga Yoga?

4:00 Why/how he came to alignment... "I'm the one using alignment"

He also talks about how he used to teach Ashtanga or rather 'jumpings', the 'yoga of motion' up until the 70s (See the second video clip from '77), even 80s.

Four and a half minutes in he has one of his teachers in Trikonasana and slips into the vinyasa count "ekam, dve, trini...., you know it, I also know it, it's not that I've forgotten.. I also know it...it's because I still come from the same root".

4:55 Length of exhalation, matching the breath to the exhalation.


Iyengar teaching a 'jumping' class in 1977



Full movie here http://youtu.be/Ki9qos7dWTg

Also, a link to one of the Iyengar sections from the old 1934 black and white footage
http://youtu.be/LUvOuik-g4c

It's curious to me having spent so much time with Krishnamacharya's 1934 book Yoga Makaranda, that Iyengar focusses on the 'motion' aspect of Krishnamacharya's teaching as if that was the main element of the teaching back in the 30s. He goes so far as to talk about this 'motion' speaking to the external mind rather than the internal mind.

And yet for me, Krishnamacharya's Yoga Makaranda is ALL about the internal mind. The movement focusses attention on the breath, the asana is a container for the breath or rather for the space between the breath, the kumbhaka (breath retention), the space in which, for Krishnamacharya, we see god (or  the self/absence of self).

Perhaps it's not surprising, teaching a large class of young boys in the 1930's, he was unlikely to have them stay in postures for long periods or focus on slowing the breath and introducing kumbhakas , better to have them jump about, to move from one posture to the next, keep their attention.

Did he try to teach it once, to have the kids slow their breath, to retain it, did he notice a lot of fidgeting, a lot of wayward, bored drishti....

Krishnamacharya's son TK Sribhashyam does talk about how Krishnamacharya would have the kids stand in an asana and then chant a mantra (an example in the movie breath of gods), the mantra would keep their attention but it would be chanted during a kumbhaka, one way perhaps to introduce kumbhaka into their practice and yet keep the attention.

Is this why Kumbhaka never made it into Iyengar and Pattabhi Joi's Ashtanga, because it was never an element of those large classes they attended, despite the fact it was the main focus of Krishnamacharya's writing at that time. And yet, didn't Krishnamacharya have Pattabhi Jois come to him privately, wouldn't he have taught his longest, perhaps most advanced student kumbhaka, the 'ideal approach to practice' that he presented in his first book (Yoga Makaranda). The book was in Kanada, Pattabhi Jois' own language, surely he had a copy on his desk when he wrote Yoga Mala.

But then Krishnamacharya was also teaching what we now call Vinyasa Krama and 'Vinyoga' back in the 30s, in private one-to-one sessions with students of different ages and fitness (we also see elements of that in Krishnamacharya's inversions in the 1938 footage), that approach seemingly didn't get picked up on by Pattabhi Jois and Iyengar in their main presentation either. Pattabhi Jois did mention however that his teaching exam was Krishnamacharya giving him a patient and saying 'heal him'.

Look to where the branches touch....

***

I was asked this week about the personal practice of those great teachers, post to come on this.



Pattabhi Jois with Sharath, full Led Ashtanga Primary series in 2000 - Good sound

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Thought I had seen this video before but can't find it on anymore on Youtube.

Is this in Paris, London?

Wherever it is, the sound is a lot better than I remember.

Download it, turn it into an mp3 and your all set for your Friday Led home practice.

I might explore and engage in ashtanga archaeology the rest of the week but Friday Primary remains pretty sacred.

The Socks look very warm.



This comment's just come in from Gilad Harouvi of http://www.ashtanga-yoga-israel.com, I'd asked him if this was the video we'd discussed over a frappe in Rethymno this summer

Hello Anthony! yes, you are correct, I am in that room- check out at 24:00 mins into the video, on the left hand side, I am videoing the class with my old video 8 camera. The retreat was held at 2000 in Calais, France, at Philip Mons's farm. it was July 25th (one day before Guruji's birthday) and freezing cold. we all bunked at farms around this one, hanging out at Philippe's farm during the day, trying to keep warm....The Shala was a converted Pigs shed, concrete floor, cold as hell. no heating, and in the morning the temp. was about 8-12 degrees C (46-54 F) . During the class the humidity that the Ujjaii breath created was condensing on the freezing floor in puddles. Guruji , 85 AT THE TIME was wearing thick high woollen socks the entire 2 classes. this is the 2nd class of the day. first one was at 06:00, this one started 08:00.I practiced at the 06:00 class' 28 people in each class. The guy in front (no shirt) is Wayne Krassner, and someone was videoing the class for him. once I return from travelling will try to find my video and send you.....BTW, we had a birthday celebration for Guruji the next day, I made a ton of my famous Hummus! and we sang to him "happy birthday" i all the languages in the room(about 10). this video was apparently downloaded from Wayne Krassner's website. 

I'm trying to get hold of Wayne now to check he's happy for me to leave the post up but can't seem to find a current website, here's a link to his Youtube page though https://www.youtube.com/user/WBKAshtangaYoga/featured

he also has a couple of videos on Swami Bua who I posted on here
Swami Bua, contemporary of Krishnamacharya

Wayne also has a Led primary on iTunes
https://itunes.apple.com/us/album/ashtanga-yoga-wayne-krassner/id338406022

DHYANA or MEDITATION, Inner and Outer gazing - Krishnamacharya's Yoga Makaranda part II

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"When once a fair proficiency has been attained in asana and pranayama, the aspirant to dhyana has to regulate the time to be spent on each and choose the particular asanas and pranayama which will have the most effect in strengthening the higher organs and centres of perception and thus aid him in attaining dhyana".


T, Krishnamacharya



DHYANA or MEDITATION

from Yoga Makaranda Part II

This forms the seventh step in ASHTANGA YOGA. It has advisedly been placed thus, as a proper practice. Progress and benefit in this step is ensured only by systematically following the previous steps: YAMA, NIYAMA, ASANA, PRANAYAMA, etc.

It is futile to attempt the practice of DHYANA without first strengthening the JNANA- INDRIYAS or higher organs of perception which are to be used in this practice. In its turn the strengthening of the higher organs of perception requires a healthy body capable of proper circulation of rich blood and pure air in these organs and of healthy nerves. This can be achieved only by the regular and systematic practice of asana, PRANAYAMA, wholesome and bland food (SATVIC FOOD) taken in moderation, proper frame of mind (NIYAMA), proper practices in physical cleanliness (YAMA), and preservation of vitality (BRAHMACARYA).

When once a fair proficiency has been attained in asana and pranayama, the aspirant to dhyana has to regulate the time to be spent on each and choose the particular asanas and pranayama which will have the most effect in strengthening the higher organs and centres of perception and thus aid him in attaining dhyana.

The best asanas to choose for this purpose are SIRSHASANA and SARVANGASANA. These are to be done with proper regulated breathing and with bandhas. The eyes should be kept closed and the eye balls rolled as if they are gazing at the space between the eyebrows. It is enough if 16 to 24 rounds of each are done at each sitting.

As DHYANA is practiced in one of the following sitting postures, these asanas should also be practiced, to strengthen the muscles that come into play in keeping these postures steady. The eyes are kept closed and the eyeballs turned internally to gaze at the space between the eyebrows. If the eyes are kept open, the gaze is directed to the tip of the nose. It is enough if 12 rounds of each asana is done.

Amongst PRANAYAMA, NADISODHANAM and UJJAYI should be practiced regularly with BANDHA TRAYAM i.e. JALANDHARA, UDDIYANA and MULA BANDHAM and with retention of breath after inhalation (ANTAR kumbhakam) of five to ten seconds each round, but without BAHYA kumbhakam. It is enough if 24 rounds of each is done at each sitting. BHASTRIKA and KAPHALABHATI of 150 rounds should be done before the pranayama to enrich the blood with oxygen. After some practice the pranayama could be done with BAHYA kumbhakam also of not more than five seconds each round. The eyes should be kept closed during the practice.

The mind follows the breath during inhalations and exhalations, but during the kumbhakam, mental images appear both good and bad, depending on our actions and environment, but during BAHYA kumbhakam the mind is more traceable. Pleasant and soothing images occur if one follows daily worship, has a reverent frame of mind, practices the moral virtues, and keeps his body clean. As practice advances the pleasant and soothing images predominate and the images become more controllable.

INNER GAZING - ANTAR THRATAKAM

When necessary proficiency has been attained in doing the above asanas and pranayama the next step of practicing YONIMUDRA may be begun. The technique of this MUDRA is given elsewhere. It is better to practice this in a dark and quite place. This practice should be continued daily till this can be done for at least five minutes. During this practice advances, the space between the eyebrows becomes clear of passing images then becomes dark and blank and then later a bright star of intense light appears in the middle of the blackness surrounded by bright colours. The preliminary period before the appearance of the bright light gradually shortens and the period the bright light persists gradually lengthens.

When a stage is reached where the bright light is uninterrupted for ten minutes the next 110
practice may be begun.

OUTER GAZING - BAHYA THRATAKAM

This is done in one of the sitting posture, with ANJALI MUDRA and the eyes kept open gazing without winking at the tip of a bright flame, spot of light or the picture of a Deity etc. Tears start coming after a short time but as practice advances the period of gazing before the appearance of tears lengthens.

When the eyes are now closed, the image at which one has been gazing appears at the space between the eyebrows. The period for which the image persists uninterrupted gradually lengthens.
The aspirant is now on his first step to develop concentration and practice increases his powers. Morning is the best time for the practice. This may also be practiced with advantage in bed just before going to bed for the night.

BENEFITS: Mental powers increase and this is reflected in the quick grasp of subjects and the speed with which is one is able to get through one’s work. An inner light guides us and an inner voice speaks and regulates one’s sections and conduct on right lines, in one’s daily life.

NOTE: There are also other variations of this practice of holding the image at other nerve centres eg. uvula, neck-pit below the thyroid gland, heart (centre of the chest), navel, root of the generative organs, rectum etc. These variations are for curative purposes and the practice should be learnt under the personal guidance of guru.


from Emergence of Yoga by Krishnamacharya's 3rd son TK Sribhashyam

A handwritten copy of a sample Practice (for Diabetes) by T Krishnamacharya PLUS Krishnamacharya did speak (some) English

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I shared practice sheet from ever generous Paul Harvey (http://www.yogastudies.org) on fb yesterday and was asked a question about Krishnamacharya's English.

"A handwritten copy of a sample Practice by T Krishnamacharya for a student with diabetes.
It was shared with me by TKV Desikachar from his father’s teaching files.
Follow link to download or view this practice as a PDF"

http://www.yogastudies.org/2014/10/sample-practice-t-krishnamacharya-student-diabetes/
David Hurwitz pointed out that in Yoga Yajnavalkya Ch. IV 35-46 Visvodara is situated in the middle of the belly. .

Note: I'm guessing the fourth asana down is pindasana

For more of Krishnamacharya's practices see his Emergence of Yoga by his third son TK Sribhashyam

from Emergence of Yoga by Krishnamacharya's 3rd son TK Sribhashyam

Did Krishnamacharya speak (any) English

As it happens he sees to have spoken a little. I came across my notes from reading  a Namarupa article which interviewed Richard Schechner , he studied with Krishnamacharya, the lessons conducted in English.
here's my original post

Namarupa : Richard Schechner's notebook on his studies with Krishanamacharya


and my notes on reading the article...

Notes from Namarupa 115 article

http://www.namarupa.org/volumes/1305.php

K taught him in an English which sounded very clear yet very terse, as when he had Richard hold a pose and told him something like, “Keep mind fixed on the god.” p4

When he studied with K in Madras (Chennai), it was just for about 4 weeks. He would go to K’s house in Madras, 4 or 5 times a week, and they would work in a private room for more than an hour at a time. K said this was the first part in a full course of study that would comprise 7 stages.

At the end of these 4 weeks of study, when Richard was about to leave Madras, K invited him to return to India again to continue to the second course, and Richard said he told K he’d be back. “That’s what they all say,” K responded (to paraphrase). In the end, Richard did not return.

But Richard said that to his surprise, even after just a month’s study, K told him he could teach others what he had learned. However, he said that it should be taught one on one, or at the most he should teach two at a time. p4

my practice of pranayama permanently changed the way I breathe. p5

Richard said that when he asked K if this was an acceptable way of lying down, K said no, he should lie on his back, legs extended and arms at his side. Furthermore, K told him not to lie with palms up or legs wide apart, which he said was not good. He instead had him lie with palms down and feet together (as in tadaka mudra), which he said was better for the blood flow. p6

Richard said K’s teaching methodology consisted of 4 steps. First, he would demonstrate. Then he would dictate the steps verbally and Richard would take notes and/or draw a picture. Then K had

Richard do it while he dictated the steps. Lastly, Richard would do it on his own and K would watch without dictating.

K said to practice for only 45 minutes to an hour; longer was not good for the organs.
Richard asked K early on (1st meeting) what yoga was. K laughed and said they could get to that next time. Richard said he kept asking K, and eventually K gave him a vedantic interpretation: union of the soul with God.

For years, he has been sharing what K taught him, with performers. He often leads long workshops, and the asanas and breathing exercises p7

So, it was through them, and maybe some people at Kalakshetra too— I don’t remember who— that I got introduced to Krishnamarcharya. I went to meet him. He interviewed the people who wanted to study with him. Joan went with me. We talked with K. I don’t know how he interviewed others. With me, he met me, he asked a few questions such as why did I want to study yoga, he looked me over with his very wide but gentle eyes. After not very long, he said he would accept me as a student. I had no idea who he was, beyond a yoga teacher. I didn’t know then that he was the yoga teacher, the great Krishnamarcharya. He was simply a teacher I found by asking. He was the teacher people sent me to. p10

The drawings are mine, but the words are his, in his own very particular way of speaking English: “Sit on soft mat, face east, pray God. Stretch both legs forward. Toes, heels, knees together. Do not bend knees, while with hissing sound in throat pit, go over head both arms, turning palms up.”



“Interlock fingers, turn hands upwards, tight fingers, straight elbows. If possible, shoulders joined with ears. Erect spine. “Chin down between two collar bones. Eyes and mouth closed,” I mean, I can hear him saying these things. p12

“Expand chest, spread shoulders, chin down against chest. Keep chin like log”— I like that one— “Repeat 6 exhalations, inhalations with hissing sound. Lie down flat, rest 1 minute.”
p12

“Must keep lower, middle, upper portions of body like a stick. Lower is buttocks, rectum, thighs, knees, legs, ankles, feet and toes. Middle is shoulders, arms, elbows, wrists, hands, fingers, chest, stomach, gut and genitals. Upper is neck, face and head. Throat pit: place at the bottom of throat where the two collar bones join. Constriction of inside of throat at that point produces hissing sound. Stick pose is very good for reducing fat, for tonsil complaints, to free circulation and respiration and pain in joints.” p12

And then he ends with telling about the “hints” and what yoga is based on. “These poses you should practice continually.” In other words, by that he meant don’t begin one without the other. Like the shoulder stand, the headstand and the body twist, always do them [sequentially].... “Hints: Do not practice with loaded stomach. Do not exhale/inhale with force. Do not speak in the middle of an exercise.” [laughter] “Should not be practiced in the open air.” That was really striking to me.

“Breath comes short, breath whistles, much dust.” Of course, that’s India. “No smoking. Do not eat too much chili.” And then, “Yoga is based God, mind, soul, breath, restricted diet.” And then he said it [again as] “Restricted diet, soul, mind, God.” p14

His first question to me: ‘What do you want?’”

when he’s telling me the L-form, the urdhva prasarita padasana, the up-stretched foot, then, “When I finished it, Krishnamacharya tells me, ‘Do not do this exercise fast.’ He shows how many people do it fast. ‘This is very harmful to internal organs. After few years, liver, stomach, bladder, other organs all out of shape.’
p14

Leslie: And here, this is interesting. He had something under your head.

Richard: Oh yes, he always had something under my head at that point, for the lying postures. I still use that.

Leslie: But it makes your chin tuck more.

Richard: Yeah, that’s the point. He wanted my chin down.

Leslie: These days, people put things under the shoulders to take pressure off the neck. [To Eddie and

Daniel] He’s got him in dvipada pitham here, with something under the head.

Richard: I always put something under the head, still. I put a little yoga brick or roll up a towel, or my shoe, to keep my chin down. You don’t advise that?

Leslie: This is classical form. Jalandhara bandha is really the first bandha you learn. p14

RICHARD: I’ve always found yoga to be like sailing a ship. You’re looking at an island out there, and then you reach it and you realize there’s more sea on the other side. It’s always infinite. So, in my own mind, my infinite challenge is to inhale forever— or exhale forever. You know, to extend the breath. p15

Leslie: So, when he said 7 levels, the implication was that there were 7, sort of, sequences? That you learn each one as a unit, and progress through them as he teaches you? Or, when he said 7, was it this model [points to diagram in the notebook, with concentric circles].

Richard: Yeah, here are circles. Well, I don’t know, but here I see that’s also 7. So, let me see what he said here... “December. Today is the end of the
lesson, which that day was effective but very short, less than half an hour, I asked K again about the meaning of the word yoga. He laughed again, as though all this curiosity of mine was very funny. I was sitting and he was standing, and he began moving around rapidly, almost dancing. Today again, for the first time in a few weeks, he started grinning, giving me again Sanskrit names for exercises. He explained that yoga meant union with the supreme God, but that there were circles of yoga. Outer body, internal body, senses, mind, breath, soul and supreme God. ‘A man cannot control the world but he can control his body. The way to be supreme God, your God, is inward.’ When I numbered the circles from outside in, he corrected me, ‘No, supreme God is the first circle’”— See [points to diagram], I started numbering them the wrong way— “‘then the soul, the breath, the mind, the senses, the internal physical body and the outer physical body.’ p15

See, now we are doing the headstand in the lotus, which I sometimes do. I find that a real pleasurable accomplishment. To do the lotus headstand, then to bring my folded legs down to my belly, and lift up again.

Here he starts pranayama: “prana: breath, life / (a)yama: long.” p15

Leslie: So, that’s your thing with the infinite breath, of that breath that never reaches its end; that’s ayama. p16

Richard: Oh, wow. Wow. [continues further ahead in notes] So, now he’s giving variations of headstands and shoulder stands. I didn’t realize how much. Oh, the kneeling pose. And then he give me my mantra.

Leslie: But what I will say is that you’re still practicing exactly what Krishnamarcharya taught you.

Richard: Absolutely.

Leslie: No, but there was the thought of what we leave once we’re gone, what remains of us—

Richard: Is our students.

Leslie: Is our students.

Richard: Yeah. I mean, these documents also remain, but basically what remains is our students. And that can fetch back very far. I sometimes, in a class, say, okay, let’s say you’re fifty. You are in your vital time. Or, fifty-five. And you teach something really important to a five-year-old. And that five-year- old remembers it. And when that five- year-old gets to be fifty-five, she teaches it to a five-year-old. How far back can this class reach? So, it goes 2000, 1950, 1900, 1850. You know, it takes
twenty people to get back a thousand years. And I said, isn’t possible that if something is really remembered, you really found it important and you really teach it, that it’ll be passed on intact? It’ll be somewhat changed, but it won’t change that
much. So, we can reach back quite far into human knowledge history by means of oral transmission. And I believe that. So, I don’t know, I’m not a historian in yoga, but it seems to me that yoga is one of those practices, at least as I learned it. Krinamachrya was very precise. Now, I know that in oral tradition there are always variations. As you say, Iyengar went and developed his own. And I’ve taken this sequence, and when I teach it, I teach it not in the order he taught it to me but in a different order. I do the standing poses first... I do the seated poses last. And I don’t know why I decided to do that. I’m more comfortable with it, so I do it. I do it as he taught it, but I do it in a different order. So, I know that there are all these variations, but at the same time there’s a core that remains consistent, and I think that’s really important. And, you know, I know people think it’s threatened by all this digital stuff. I’m not of that opinion. I think the digital stuff, like print before, will coexist. I don’t see a great diminishment in people wanting a face-to-face. Especially when it’s something important.

Eddie: That was an amazing thing you just said about someone when they reach fifty-five telling another five-year-old. And that means to go back a thousand years you only need, twenty people.
Richard: Twenty, exactly.

Leslie: Twenty people exactly.

Richard: It’s a thousand years! Eddie: So, if the Patanjali Yoga Sutras, theoretically, were written, say 2,500 years ago, we only need fifty people to keep that link of teaching alive, and that’s like nothing. Fifty.

Richard: You could play that chain game and say, “Really remember this sentence!” And... it could be remembered. Leslie: Well, in the gurukula system it’s really close to that, because you have someone presumably in their fifties teaching seven-year-olds who come into the system at around that age.

Richard: Right.

Eddie: It’s so great, because people, so many people doubt, “Well, okay, 2,500 years, 5,000 years, is that really what he was talking about?” But if you put it in your model— I need fifty people to remember— well, yeah. p17

“November 18, 8:30.” So, I studied with him early in the morning. “K tells me that he thinks I will be able to complete one course in the time here. ‘There are seven courses to yoga,’ he says p20
Also, I think he expects, or at least knows, that I will teach what I learn. During an exercise this morning, he tells me that the exercise is good ‘for backache,’ in a way that recognizes that I will tell others so.” So, by that time, I was recognizing that this is what he was doing.
We met in a upper floor which was quite bright and airy, early in the morning. I would get up at 6orso.Mylessonwas7:30or8,foran hour or so. But I don’t remember much about the household except that it was a household. There were people there. It was not a school, it was a house, and he had this room where he taught— or, where he taught me, at least.

Oh, now, here’s something very interesting, I’ll read this. He’s giving me the tree pose. “K says, ‘When wind moves a tree, it moves this way, that way, backwards, forwards. Your body depends on your breath and moves all ways.’ Later, he says there are 12, maybe 18, variations of the tree pose.
Of the tree pose, ‘If a very short man practices this 6 months, his height will grow, but only with the inhale-exhale system. I wonder if this system is exclusively his. He tells me not to practice more than 45 minutes at a time. This includes few minutes rest in middle. ‘Yoga is mental, spiritual, not wrestling.’ He says, ‘Too many people battle and torture their way through yoga, go too fast.’ He is happy I take the time to breathe.

‘Too many people battle and torture their way through yoga, go too fast.’ p22

Later, he tells me how to organize my yoga notes for teaching. ‘Each section, yes, standing positions, laying positions, jumping, sitting positions, face up positions, face down.’ But for now, I must keep this book as it is, chronologically.” p22

“K tells me at the end it is all right for two to practice yoga together, they can learn from each other, but no more than two at a time. Again, he mentions me teaching. He says he doesn’t know how I can learn what I need in such a short stay. I tell him I will return for more study. He is sitting, getting ready for the final prayer. He laughs. ‘They all say they will return, yes, yes.’ He gets up. I start to dress. Then, he remembers he has forgotten the final prayer. This really amuses him. As I leave, he tells me again not to practice fast with jerks or for too long a time at a stretch. ‘No more than an hour.’ And as I get on my bike, he, as usual, is cooing and playing with his little, beautiful grandson.” p24

He is nice boy but his mind is very—’ K shakes and dances his head back and forth. ‘He comes and says he can stay for six months. I work out a whole program for him, and after two months, he says, ‘I have to leave.’ He goes to see his father or something. p25

He tells me to remind him to show me
headstand starting tomorrow. He tells me never to do more than 40 minutes of yoga”— he’s always worried I’m going to do too much— “

He shows me how to breathe more easily from the throat pit. He is glad my breath is coming longer.

He will teach me breathing exercises and some contemplation.
Going over the materials brought 1971 back again, clear as crystal. And K along with it all, his eyes, his delicate way of moving, his strength, his humanity. And the love and respect you and the others have. A great gift.”p25

***

See this old post

What was it like to Study Ashtanga Vinyasa Yoga with Krishnamacharya?

http://grimmly2007.blogspot.jp/2013/09/what-was-it-like-to-study-ashtanga.html

What constitutes 'proficiency for Krishnamacharya? and thus qualification to begin pranayama and later dhyana ('meditation').

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In Ashtanga Vinyasa and other styles of yoga practice that derive from it we so often seem to become stuck in the mindset that proficiency is all about the next asana and the next, the next series and then the next or perhaps ever more enlightened alignment.

Proficiency for Krishnamacharya seems to be more about being able to remain in an asana for an appreciable amount of time without discomfort and to include the appropriate (for the asana) employment of bandhas and Kumbhaka (breath retention).

Once we can remain in one of the seated asana (not necessarily full padmasana) for perhaps ten, twenty minutes, or more (for Krishnamacharya, after practicing around two months),  we should be encouraged (depending on our health and fitness) to practice more formal pranayama, gradually introducing the different kumbhakas and their length.

Once some proficiency has been gained here Dhayana (meditation) is encouraged.  http://grimmly2007.blogspot.jp/2014/10/dhyana-or-meditation-inner-and-outer.html

Is there perhaps the idea, that we in the west, despite our traditions of contemplation and prayer that stretch back two thousand years if not longer,  we can't be expected to understand or appreciate the subtleties of meditation. It is the worst kind of nonsense, and snobbery and nothing new, thankfully the Zen and Vipassana communities (to name two) in the west survived it and continue to thrive.

But even Krishnamacharya himself in attempting to keep classes interesting would introduce ever more asana or variations. That continues today, the next asana dangled in front of our noses like a carrot on a stick, it keeps us coming back perhaps but It can also be a distraction and for those who may never attain marichiyasana D for example or 'progress' past navasana or Primary series a source of despair.

Note: Krishnamacharya introduced variations to access all areas of the body, this is asana for health, an ongoing practice, we don't need to learn all these asana before beginning our practice of pranayama and dhyana. The story goes that when Ramaswami began teaching at a dance school, the flexible students went through the asana he had been taught by Krishnamacharya as sufficient for him quite quickly, he had to keep going back to ask Krishnamacharya to be shown more and more asana to give to the students.

"All asanas are not necessary for a routine practice for everyone. Age, ailments, peculiarities and individual constitutions are to be considered to find out which asanas are to be practised and which should be avoided". p76


"We have already mentioned that all asanas are not necessary for each individual. But a few of us at least should learn all the asanas so that the art of Yoga may not be forgotten and lost". p76

And yet all that Patanjali's Yoga has to offer us is surely within anyone's capabilities, a handful of regular asana (and/or their variations) is more than enough, practice them well, attain some comfort in them, work with the breath, introduce a pranayama practice, follow the breath and then practice dayana, focus.

For 1% theory, 99% practice, this surely is the tradition.


What constitutes 'proficiency for Krishnamacharya?

In the previous post I quoted this from Krishnamachaya's Yoga Makaranda part II on when to begin dhyana ('meditation')...

“When once a fair proficiency has been attained in asana and pranayama, the aspirant to dhyana has to regulate the time to be spent on each and choose the particular asanas and pranayama which will have the most effect in strengthening the higher organs and centres of perception and thus aid him in attaining dhyana.

The question arise...

What constitutes 'a fair proficiency'.

Krishnamacharya mentions proficiency several times in Yoga Makaranda Part II, it doesn't seem to suggest being able to practice Intermediate or Advanced asana but rather being able to practice a few important asana with some facility.

This is perhaps his clearest indication...

“The practice of pranayama should not be begun without having attained, a fair proficiency in some, at least of the sitting asanas, i.e., till it has become possible to sit in one of the asanas without discomfort for some appreciable time".

This does not suggest to me the necessity of being able to sit for three hours; ten, twenty, forty minutes is perhaps sufficient.

Zazen, for example, tends to be conducted in periods of forty minutes with walking periods in between to stretch the legs.

Krishnamacharya suggests a couple of months practicing asana

“Practice of PRANAYAMA is to be begun only after two months, by which time we may expect sufficient proficiency to have been reached in doing the asanas”. p137

but

“Some people can get proficient in some yoganga asanas very quickly.  For others it may take longer.  One need not get discouraged.”

However aspects of pranayama can be introduced into the practice of asana I.E. the use of bandhas and short kumbhakas (breath retention, whether in or out).

In both parts I and II of Yoga Makaranda bandhas and short kumbhakas are introduced along with asana. 

Yoga Makaranda II suggests that first one would learn an asana with the appropriate bandahs and then a short, again appropriate (for that particular asana)  kumbhaka introduced,  at first for 2 seconds perhaps, which could, depending on the asana, become extended over a couple of weeks to 5 and even 10 seconds in certain asana.

from  section on Vajrasana
"It is important to do both types of Kumbhakam to get the full benefit from this asana. The total number of deep breaths should be slowly increased as practice advances from 6 to 16.
Note: When practice has advanced, instead of starting the asana from a sitting posture, it should be begun from a standing posture". p25

Note starting the asana from standing is introduced when some proficiency attained.


"In all these positions (sarvangasana variations mentioned ) pranayama is to be done with holding out of breath after exhalation. Pranayama will have therefore periods of both Anther and Bahya kumbhakam. These two periods will be equal and be for 2 or 5 seconds". p44

"In SIRSHASANA, normally no kumbhakam need be done (in the beginning), though about two seconds ANTHAR and BAHYA kumbhakam automatically result when we change over from deep inhalation to deep exhalation and vice versa. During the automatic pause, kumbhakam takes place. When after practice has advanced and kumbhakam is deliberately practised, ANTHAR kumbhakam can be done up to 5 seconds during each round and BAHYA kumbhakam up to 10 seconds.
In SARVANGASANA, there should be no deliberate practice of ANTHAR kumbhakam,

but BAHYA kumbhakam can be practiced up to 5 seconds in each round". p10-11

Yoga Makaranda Part II seems to be aimed more at the beginner, gradual introduction of kumbhaka and their length introduced. In Yoga Makaranda Part I the ideal or 'proficient' practice of  asana seems to be presented.

from paschimatanasana section Yoga makaranda part I
"While holding the feet with the hands, pull and clasp the feet tightly. Keep the head or face or nose on top of the kneecap and remain in this sthiti from 5 minutes up to half an hour. If it is not possible to stay in recaka for that long, raise the head in between, do puraka kumbhaka and then, doing recaka, place the head back down on the knee. While keeping the head lowered onto the knee, puraka kumbhaka should not be done. This rule must be followed in all asanas.

While practising this asana, however much the stomach is pulled in, there will be that much increase in the benefits received. While practising this, after exhaling the breath, hold the breath firmly". p80

***


Appendix

NOTES on 'proficiency' from Krishnamacharya's Yoga Makaranda and yogasanagalu

from Yoga Makaranda Part II

“The practice of pranayama should not be begun without having attained, a fair proficiencyin some, at least of the sitting asanas, i.e., till it has become possible to sit in one of the asanas without discomfort for some appreciable time. This condition has been stressed by Patanjali in Chapter II verse 49 of his SUTRAS. So also has Svatmarama, in his book HATHAYOGADIPIKA, second upadesa. Without mastering asanas, bandhas are not possible, and without bandhas pranayamas are not possible writes GORAKSHANATH”. p89

“1. Inhale through throat, retain and exhale through right nostril. 2. Inhale through right nostril, retain and exhale through throat. 3. Inhale through throat, retain and exhale through left nostril. Inhale through left nostril, retain and exhale through throat. The above four steps together form one round of pranayama. The above describes the pranayama with only antar kumbhakam. After this type has been practised for some time and proficiency attained, the pranayama should be practised with only bahya kumbhakam but without antar kumbhakam. Bahya kumbhakam will be after the exhalation. When practice has sufficiently progressed, the pranayama can be done with both antar and bahya kumbhakam.
The periods of kumbhakam should not be so long as to affect the normal slow, even and long and thin breathing in and breathing out. The periods of inhaling and exhaling should be as long as possible. The period of bhaya kumbhakam should be restricted to one-third the period of antar kumbhakam. It has been stated earlier that in the beginning stages the period of antar kumbhakam should not exceed six seconds. Thus in the beginning bahya kumbhakam should not exceed two seconds.
This pranayama should not be practiced without first mastering the Bandhas. Jalandhara bandha will not be possible if the region of the throat is fatty. This fat should first be reduced by practising the appropriate asanas. The following asanas help in reducing fat in the front and back of the neck.
SARVANGASANA, HALASANA, KARNAPIDASANA. For reducing the fat on the sides of the neck the following asanas should be practised. BHARADVAJASANA and ARDHA MATSYENDRASANA.
For properly doing Uddiyana bandham and Mula Bandham these should be practised while in SIRSHASANA.
The full benefits of this pranayama will result only when it is done with all the three bandhas and with both the kumbhakam.” p93

When once a fair proficiency has been attained in asana and pranayama, the aspirant to dhyana has to regulate the time to be spent on each and choose the particular asanas and pranayama which will have the most effect in strengthening the higher organs and centres of perception and thus aid him in attaining dhyana.
The best asanas to choose for this purpose are SIRSHASANA and SARVANGASANA. These are to be done with proper regulated breathing and with bandhas. The eyes should be kept closed and the eye balls rolled as if they are gazing at the space between the eyebrows. It is enough if 16 to 24 rounds of each are done at each sitting.
As DHYANA is practiced in one of the following sitting postures, these asanas should also be practiced, to strengthen the muscles that come into play in keeping these postures steady. The eyes are kept closed and the eyeballs turned internally to gaze at the space between the eyebrows. If the eyes are kept open, the gaze is directed to the tip of the nose. It is enough if 12 rounds of each asana is done”. p109

“INNER GAZING - ANTAR THRATAKAM
When necessary proficiency has been attained in doing the above asanas and pranayama the next step of practicing YONIMUDRA may be begun”. p110

“Practice of PRANAYAMA is to be begun only after two months, by which time we may expect sufficient proficiency to have been reached in doing the asanas”. p137


from Yogasanagalu

“Most important asanas shirshasana, sarvangasana, mayurasana, paschimatanasana and baddha padmasana must be practiced daily without failure.

Other asanas are practiced according to their convenience as people become proficient”.


“Those who are not proficient in yogasana will not be able to get expertise in pranayama”.

“Some people can get proficient in some yoganga asanas very quickly.  For others it may take longer.  One need not get discouraged.”

Kośa (कोश) Srivatsa Ramaswami's November 2014 Newsletter

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November 2014 Newsletter from Srivatsa Ramaswami— Kośa (कोश)

Warm Greetings from Chennai. I have been here for the last ten weeks and hope to go to US by about the middle of November. It has been a long stay. Fell sick. Do Yagabhyasis get sick? Yes, when they are involved in or constrained to involve in non yogic laukika activities. Anyway getting better. Spoke briefly at Chennai Ashtanga Yoga Studio on Yoga. Had to cancel the weekend program at Ananda Ashram in US as I could not travel. \
For 2015. some programs have been finalized. Will be doing the 200 her Teacher Training Program at Loyola Marymount University from July 20, 2015 for five weeks. This may perhaps be the last time I will be doing the Teacher Training program. Then in May I will be going to Steve Brandon's Harmony Yoga in UK to do a week long Certificate program in Vinyasakrama in London and a 13 day complete program on the Bhagavat Gita based on my studies with Sri Krishnaamacharya in Wells Somerset.
While in UK I will be doing a weekend program on Yoga for Internal Organs at Jivamukti, London
http://www.jivamuktiyogalondon.co.uk/jiva_events/physiology-yoga-for-internal-organs-workshop-with-srivatsa-ramaswami/
In September I should be going to Chicago to teach Yoga Vinyasakrama and Internal Organs programs at Chicago Yoga Center, which had to be canceled this year.

Kośa (कोश)
One of the less known but significant teachings of Sri Krishnamacharya was about the maintenance of the health of vital organs of the body, the six kosas. He makes a pointed reference to it in his Yoga Rahasya. Kosa in Sanskrit means a sac or a bag. In the olden days the king's treasury used to be called the kosa because gold used to be kept in pockets, leather pouches. The human body has six important organs kept in such bags and hence are called kosas. One is hridaya kosa the heart kosa contained as I had explained in some earlier articles in a sac called pericardium and acts as the driving force in a subsystem called the circulatory system or rakta sanchara. Likewise is the other vital organ, the lungs known as svasa kosa or breathing bag which is the driving force behind the respiratory system. It is called a kosa because it is contained in a bag like strong membrane called the pleura. Below the diaphragm is another important bag the stomach also known as anna kosa or food bag. It is the driving force behind digestive system. In the pelvic region there are three more kosas or sacs. One is mala kosa or faeces bag. Then we have mutra kosa or the urine bag or the bladder and finally garbha kosa or the fetus bag or the uterus the central organ in the reproductive system. In men it is the prostrate.

My Guru used to mention that the positional integrity of these kosas must be maintained for the optimal functioning of these kosas and the subsysten they serve. Yogis of yesteryears had defined the positions or sthanas of these organs. They had also discovered unique procedures, yogic procedures to maintain the position and tone of these kosas. Apart from several asanas and vinyasas, they came out with some extraordinary procedures like mudras, bandhas vipritakaranis like sirsasana and sarvangasana., kriyas and of course pranayama. Several of these procedures like pranayama look insipid, and procedures like Kapalabhati, Nauli look grotesque to nonyogis. Yogis who stay in Headstand and shoulder stand for long durations appear to some nonyogis as just weird. Many modern yoga practioners who practice these do it as a matter of routine but these are great inventions of yogis to give complete health to all the six kosas containing very vital organs

By giving considerable importance to these less understood but very powerful procedures Sri Krishnamacharya gave a more complete picture of Yoga and thus taught a well rounded yoga system . The human body is said to be a shat-kausika-sarira or a body made of six kosas or sacs. Yoga takes care of these six important kosas thereby nurturing important organs. Every aspect of yoga is quite significant.

Srivatsa Ramaswami

*****

Ramaswami has written about the Kosas and internal organs in several newsletters, these  below come to mind.















Krishnamacharya's 1930's Mysore headstand variations

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Krishnamacharya Yoga Makranda 1934, Mysore
"Sarvangasana 
This has 12 vinyasas. The 8th vinyasa is the asana sthiti. There are many variations in this asana. These can be divided into two main types of variations: salamba and niralamba.
This asana and the next asana (sirsasana) that will be described must be practised very carefully and with great caution, remembering the earlier warnings. Before practising these asanas, we first determine that the body is in good healthy condition. Only then can one begin practising. There might be many problems if one starts practising in a hurry. It is much better that these asanas are first learned properly under the guidance of a guru.
While describing these two asanas, the yoga sastras and experts say that in the same way that the head and the heart are the vital parts of our body, similarly, among all the asanas, these two asanas are like the head and the heart. It is said with much authority that if these two asanas are practised regularly and properly, the practitioner will experience the awakening and rise of kundalini. Due to this, they will experience the blessings of isvara and will be swallowed in the sea of eternal bliss. So say the great.  
End of First Part"from Yoga Makaranda 1934, Mysore

Krishnamacharya was teaching headstand variations back in the 1930s, in Mysore at the time he was teaching the young Pattabhi Jois, unfortunately they haven't made it into our Ashtanga practice, despite the fact that the variations were something that Krishnamacharya seems to encourage and continued to teach throughout his life.

I've taken the screenshots below from the 1938 Mysore film footage and also spliced together the headstand clips from the movie.

Pattabhi Jois' grandson Sharat, mentioned recently that longer stays in headstand can be beneficial (but not in the shala as it was too busy). I seem to remember he recommended we explore forty minute or so in headstand. This would be a good time to try out some of Krishnamacharya's variations. An evening practice perhaps, or Saturday, moondays...

Below we have the screenshots from the 1938 Mysore movie followed by clips from the movie.

This is followed by the outline and instructions for headstands from Yoga Makaranda Part II.

At the end of the post I've included my video of Ramaswamis' Inverted sequence a link to his head and shoulder stand benefits newsletter and the practice sheet from my Vinyasa yoga home practice book and sister blog.

I'm working on a companion post following a similar format for Shoulderstands in the next day or two.
Krishnamacharya sirsasana ( headstand) variations. Mysore 1938

The Headstand sections from the old 1938 Mysore footage  Unfortunately KYM seem to have a full version version of this with chanted yoga sutras with advertisements  causing Youtube to override my own add free settings here's a link ad free silent version https://www.youtube.com/watch?v=ML9yZd7bIvY



Notes below from Yoga Makaranda Part II

In designing the SIRSHASANA and SARVANGASANA the rishis have automatically removed the above difficulties by adopting the topsy-turvy posture by which gravity will now aid in the free flow of blood to the organs of perception and also aid in restoring the organs in the lower part of the body to their normal places. These two asanas are both preventive and curative. In the case of those, however, who are unduly fatty, it is imperative that the body should first acquire some suppleness in the movement of the limbs by practicing mudras and pranayamas, before attempting these asanas.
Sayanacharya in his commentary on Patanjali’s YOGASUTRAS has given a lot of practical details to be observed in the practice of asanas.

The main objective of SIRSHASANA and SARVANGASANA are not merely to arrange for a copious supply of blood to the head and upper part of the body but also to slow down the respiratory rate. When SIRSHASANA has been sufficiently mastered, the breathing rate which normally is about 15-18 a minute, automatically comes down to four a minute. The aim should be to reduce it to, two per minute. Thus at this rate, 24 rounds of breathing in SIRSHASANA will take 12 minutes.

It is laid down that SIRSHASANA should be done only in the mornings. This should always be followed by SARVANGASANA. The proper procedure is to do SIRSHASANA with 24 deep inhalations and exhalations. Take two minutes rest. Then do SARVANGASANA with 24 rounds of deep breathing. Take two minutes rest. Follow with some sitting asana.

In SIRSHASANA the organs in the head and the brain get a copious supply of blood, the internal organs in the body get displaced upwards. The two minutes rest normalizes. In SARVANGASANA the blood supply to the head is restricted by resting the body on the neck and making the chin lock. The thyroid and the upper part of the internal organs of the body get displaced upwards. The two minutes rest normalizes. When a sitting asana is now done the internal organs regain their proper positions. This is the reason behind doing the asanas in this particular order.

Sayanacharya has mentioned six specific asanas for daily practice. He however prescribes that along with these some other asanas (this may vary each day) should be done.

In SIRSHASANA, normally no kumbhakam need be done (in the beginning), though about two seconds ANTHAR and BAHYA kumbhakam automatically result when we change over from deep inhalation to deep exhalation and vice versa. During the automatic pause, kumbhakam takes place. When after practice has advanced and kumbhakam is deliberately practised, ANTHAR kumbhakam can be done up to 5 seconds during each round and BAHYA kumbhakam up to 10 seconds.

In SARVANGASANA, there should be no deliberate practice of ANTHAR kumbhakam, but BAHYA kumbhakam can be practiced up to 5 seconds in each round.

These deep breathings along with the asana help in slowing down the breathing rate with a consequent elongation of life. Sayanacharya prescribes that the number of deep breaths one should practice per day should not be less than 320. This number could be spread out during the day-some may be done along with asana in the morning and evening, some along with pranayama, morning, noon, evening and at midnight, or whenever some spare time is found.

SIRSHASANA--HEAD STAND
Sisshasana, Yoga Makaranda Mysore, 1934

This asana is so called because the head supports the whole body. This is also variously called KAPHALASANA, BRAHMASANA. These three, however, differ to some extent both in the technique and in the benefits derived. These differences have to be learnt under personal instructions form a Guru. This asana is beneficial in a large number of diseases and is rightly termed the ‘king of all the asanas’.

Technique:


1. Place something soft, like a cushion, folded blanket or carpet on the floor touching the wall.
2.Kneel on the ground facing the wall.
3.Lock the fingers together, thumbs upright, and place them about four inches from the wall. Let the elbows rest on the cushion, the elbows being not more than a foot apart.

4. Bend the neck and place the top of the head firmly on the cushion inside the knitted fingers. The thumbs should press behind the ears.
5.Eyes are to be kept closed.
6.Raise the hips, so that the knees are straightened and bring the feet as near the head
as possible. The toes, the feet and knees are to be kept together. The back will now rest
against the wall.
7.Take long breaths twice.
8.Lift both the feet simultaneously to an upright position. Toes together, knees
together. The back will rest on the wall. Straighten the back so that the whole body may rest solely on the top of the head without the support of the wall.

Note: For beginners to raise the legs upright without bending the knees will be difficult and the help of another person may be taken. If necessary the knees may be bent, brought closer to the body, the back still kept in contact with the wall and with a slight jump the legs taken above the head, and the knees still bent. The legs are then straightened slowly, the knees together, the toes together and the toes pointed.

9.Toes should be pointed and the thigh and calf muscles should be stretched.
10.Slowly inhale and exhale deeply with rubbing sensation in the throat. When exhalation is complete the abdomen should be well drawn in (UDDIYANA BANDHAM).

Note:
For proper benefit of the asana it is essential that the breathing should be regulated i.e., as long and as thin as possible,
Normal shallow breathing does not give any benefit. (Concentration on Lord Ananthapadmabanabha gives added benefit.) (a combination of asana, pranayama and dhyana gives proper benefit.) (See in this connection Sutra 47 Chapter II of Patanjali’s Yoga Sutras, Vaschaspati Misra’s and Bala Ramodasin’s commentaries.

For the first week do not exceed six inhalations and exhalations. There should be no retention of breath. Uddiyana bandha, in the beginning should be done only once a day.
Every week the number of inhalations and exhalations may be increased by four, so that the duration of the asana is slowly brought up.

11. After the number of rounds of breathing is over, slowly bring down the legs. In the beginning the knees may have to be bent, but as practice advances, the knee can be kept straight.


12. Lie on the back relaxed and take rest for at least for three minutes.
Note: 1. For people who are overweight over 190 lbs. Sirshasana should be begun only after the weight has been reduced.


SIRSHASANA-VIPARITAKONASANA (according to the Hatha Yoga)



Technique:
 

1. Place something soft, a folded blanket, cushion, or carpet on the floor. Kneel on the ground. Bend the neck and place the top of the head firmly on the folded blanket. Stretch the arms in front of the body, with the palms upward, fingers together and pointed, and the palms not more than 21⁄2 feet apart.

2. Raise the hips, so that the knees are straightened, and bring the feet as near the head as possible. The toes of the feet and the knees are kept together.

3. While inhaling, lift both the legs together to the upright position. The legs are spread apart, toes should be pointed, and the thigh and calf muscles kept stretched.

4. Spread the legs apart while exhaling, and the thigh and calf muscles kept stretched. (toes should be pointed).
5.Stay in this position for 6 deep breaths.
6.Bring the legs together, while inhaling.
7.While exhaling, lower the legs to the ground by bending the body at the hips. Bend
the knees and get to the kneeling position, and rest.

SIRSHASANA-EKAPADA-VIPARITAKARANI - (Hatha Yoga)

Technique:

1.The first three steps are the same as for the last asana.
2.While exhaling, slowly lower right leg to the ground so that the right foot will rest
on the right palm. The left leg is kept upright. The thigh and calf muscles of both the legs
are kept stretched.
3.Stay in this position for 6 breaths.
4.While inhaling, raise the leg back to the upright position.
5.Repeat with the left leg.
6.The next steps are the same as in step 7 of the previous asana.

SIRSHASANA-DVIPADA-VIPARITAKARANI - (Hatha Yoga)

Technique:

1.The first three steps are the same as for the last asana.
2.While exhaling, both the legs are lowered so that the feet may rest on the respective
palms. The knees should not be bent. The thigh and calf muscles should be kept stretched.
3.Stay for six deep breaths.
4.While inhaling raise both legs together to the upright position.
5.While exhaling bend knees and return to the floor and rest.
When Sirshasana has been sufficiently mastered so that one can stand steady without support, for at least 15 minutes, the following variations may be practised.


VIPARITA KONASANA:

Technique

1.The first eight steps are the same as for Sirshasana.
2.Exhaling, the legs are spread apart, and the thigh and calf muscles kept stretched,
toes should be pointed.
3.Do six deep breathing.
4.Inhaling, bring the legs together.

The next steps are the same as 11 and 12 given under Sirshasana.

DVIPADA VIPARITAKARANI


Technique:


1. The first step is the same as Sirshasana.
2. While exhaling both the legs are lowered to the ground without bending the knees and keeping the thigh and calf muscles stretched.
3.Do six deep breathing.
4.While inhaling raise both the legs together to the upright position.
5.While exhaling bend knees and return to the floor and rest.
6.     Exhale, bend knees, so that they approach the throat, lower the hips so that the back rests on the ground and then stretch the legs, so that the whole forms a rolling movement.


7. Take rest at least for a minute.


Benefits:
The thyroid gets special benefits. The waist line is reduced. This tones up the liver. This helps in preventing piles, and helps in curing gastric troubles.
(Note: The above three variations are according to Hatha Yoga).


Note:

In the beginning it may be difficult to bring the body to an upright position without bending the knees. 

So the knees may be bent and the thighs bent over the body. 
The hips are raised from the ground and the back supported by the palms. 
The legs are now stretched. 

If there is still difficulty, then help of somebody should be taken. 

If the body is fat and no help is available, the help of the wall may be sought so that it can support the heels at gradually increasing levels. 

This is done by lying on the ground facing the wall perpendicular to it. 
After some time the hips can also be raised by having a bedroll near the wall. 
When some strength is gained the heels are removed from the wall and the legs brought upright. 

(As breathing exercises are done in these positions the abdominal muscles get toned up and the stomach becomes more and more pliable and soft.
 

The chin should be locked in the neck pit. This ensures that the head is placed symmetrical with the body so that the neck muscles may not be strained. The neck pit is the depression in front of the thyroid between the collar bones.
Note: The chin lock will not be possible in the beginning stages, but it should be kept in mind that the head is kept symmetrical with the body and the neck muscles are not strained.

The full chin lock will become possible when the body is fully upright and the palms have reached a position in the back as low as possible.


Slowly inhale and exhale with even, long breaths through both nostrils, with rubbing sensation in the throat, not more than six times at the beginning. There should be no retention of breath. The number of inhalations and exhalations may be slowly increased at the rate of two each week.


Note: 
The final duration of this asana can be 5 to 10 minutes when it is done by itself. If on the other hand other asanas are also being done the duration may be suitably reduced.

--------------------

Krishnamacharya continued to teach sirsasana variations throughout his life as we can see from the pictures in 4th edition of Yogasanagalu where krishnamacharya is still practicing them in his 80's. 

Ramaswami tells the story that when he told krishnamacharya that his flexible dance school students had learned all the asana he had been taught and were there any more, Krishnamacharya asked him if he had taught them the 64 headstands. Krishnamacharya noticed that Ramaswami looked skeptical so got on the floor and demonstrated them.

Ramaswami perhaps gives the most comprehensive treatment  of the head and shoulder stand variations he was taught in his book the Complete book of Vinyasa yoga. Here is a video of the headstand or Inverted sequence. Notice that the variations are in groups, subroutines, it's not necessary to practice the full sequence every day but including different subroutines on different days or even parts of subroutines may be beneficial.


from my sister blog
https://groups.google.com/forum/#!msg/vinyasa-krama-announce/ThMiXYbSPgk/aPkoPUKH_7IJ
Practice sheets from my book Complete Vinyasa Yoga Home Practice book which includes hints, tips and cautions for each subroutine. (available from Free Downloads at the top of the blog or from Amazon).

It was pointed out to me that the pictures in previous sheet full sequence sheet were too small so here are the individual Shoulder stand   subroutines that make up the sarvangasana sequence, the second part of the supine sequence shown in the video above. Click to enlarge












See next, companion, post

Krishnamacharya's 1938 Shoulderstand variations.

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Krishnamacharya, Yoga Makaranda Mysore, 1934
"Sarvangasana 
This has 12 vinyasas. The 8th vinyasa is the asana sthiti. There are many variations in this asana. These can be divided into two main types of variations: salamba and niralamba.
This asana and the next asana (sirsasana) that will be described must be practised very carefully and with great caution, remembering the earlier warnings. Before practising these asanas, we first determine that the body is in good healthy condition. Only then can one begin practising. There might be many problems if one starts practising in a hurry. It is much better that these asanas are first learned properly under the guidance of a guru.
While describing these two asanas, the yoga sastras and experts say that in the same way that the head and the heart are the vital parts of our body, similarly, among all the asanas, these two asanas are like the head and the heart. It is said with much authority that if these two asanas are practised regularly and properly, the practitioner will experience the awakening and rise of kundalini. Due to this, they will experience the blessings of isvara and will be swallowed in the sea of eternal bliss. So say the great.  
End of First Part" from Yoga Makaranda 1934, Mysore


Krishnamacharya was teaching a variety of shoulder stand variations back in the 1930s, in Mysore, at the time he was teaching the young Pattabhi Jois. A few have made it into our Ashtanga practice, halasana, karnapindasana, urdhava padmasana and pindasana however a full range of variations was something that Krishnamacharya seemed to encourage and continued to teach throughout his life.

Below we have the screenshots from the 1938 Mysore footage followed by shoulder stand clips from the movie.

This is followed by the outline and instructions for headstands from Yoga Makaranda Part II.

At the end of the post I've included my video of Ramaswamis' shoulder stand sequence a link to his 'head and shoulder stand' benefits newsletter and the practice sheet from my Vinyasa yoga home practice book and sister blog.

My previous  post follows a similar format but for headstands.

The editor of the movie seems to have cut and spliced in the clips of Krishnamacharya's demonstrations so the order in which we find the different subroutines here should probably not be taken as a guide to practice. See the video at the end of the post along with the practice sheets for Ramaswami's ( krishnamacharya's student of over thirty years) presentation.



krishnamacharya: Screenshots from 1938 footage below




Notes from Yoga Makaranda part II

"In designing the SIRSHASANA and SARVANGASANA the rishis have automatically removed the above difficulties by adopting the topsy-turvy posture by which gravity will now aid in the free flow of blood to the organs of perception and also aid in restoring the organs in the lower part of the body to their normal places. 

These two asanas are both preventive and curative. In the case of those, however, who are unduly fatty, it is imperative that the body should first acquire some suppleness in the movement of the limbs by practicing mudras and pranayamas, before attempting these asanas.

Sayanacharya in his commentary on Patanjali’s YOGASUTRAS has given a lot of practical details to be observed in the practice of asanas. The main objective of SIRSHASANA and SARVANGASANA are not merely to arrange for a copious supply of blood to the head and upper part of the body but also to slow down the respiratory rate. 

When SIRSHASANA has been sufficiently mastered, the breathing rate which normally is about 15-18 a minute, automatically comes down to four a minute. The aim should be to reduce it to, two per minute. Thus at this rate, 24 rounds of breathing in SIRSHASANA will take 12 minutes.

It is laid down that SIRSHASANA should be done only in the mornings. This should always be followed by SARVANGASANA. The proper procedure is to do SIRSHASANA with 24 deep inhalations and exhalations. Take two minutes rest. Then do SARVANGASANA with 24 rounds of deep breathing. Take two minutes rest. Follow with some sitting asana. 

In SIRSHASANA the organs in the head and the brain get a copious supply of blood, the internal organs in the body get displaced upwards. The two minutes rest normalizes. In SARVANGASANA the blood supply to the head is restricted by resting the body on the neck and making the chin lock. The thyroid and the upper part of the internal organs of the body get displaced upwards. The two minutes rest normalizes. When a sitting asana is now done the internal organs regain their proper positions. This is the reason behind doing the asanas in this particular order.
Sayanacharya has mentioned six specific asanas for daily practice. He however prescribes that along with these some other asanas (this may vary each day) should be done.

In SIRSHASANA, normally no kumbhakam need be done (in the beginning), though about two seconds ANTHAR and BAHYA kumbhakam automatically result when we change over from deep inhalation to deep exhalation and vice versa. During the automatic pause, kumbhakam takes place. When after practice has advanced and kumbhakam is deliberately practised, ANTHAR kumbhakam can be done up to 5 seconds during each round and BAHYA kumbhakam up to 10 seconds.

In SARVANGASANA, there should be no deliberate practice of ANTHAR kumbhakam, 10
but BAHYA kumbhakam can be practiced up to 5 seconds in each round.
These deep breathings along with the asana help in slowing down the breathing rate with a consequent elongation of life. Sayanacharya prescribes that the number of deep breaths one should practice per day should not be less than 320. This number could be spread out during the day-some may be done along with asana in the morning and evening, some along with pranayama, morning, noon, evening and at midnight, or whenever some spare time is
found".

There are instructions for a few of the sarvangasana subroutines in Yoga Makaranda part II

SALAMBA SARVANGASANA - SHOULDER STAND WITH SUPPORT
from Yoga Makaranda 1934, Mysore

This asana tones up all the centres, nerves, organs, joints etc. and hence is called SARVANGASANA. The asana is of two kinds with support and without support, the former is dealt with below.

Technique:
1. Lie flat on the back, with legs stretched, knees close together and toes pointed. Raise the head and align the toes, knees and hand and return the head to the floor placing the chin on the chest. The arms lie stretched close by the side of the body with the palms touching the floor, fingers closed.
2. Inhale and exhale slowly and deeply with a rubbing sensation in the throat, through both nostrils three or four times.
3. Slowly exhale and raise both legs together. Bring the body to an upright position, the neck resting on the ground. Bend the elbows and bring the palms up to support the back on either side of the backbone, the palms being placed as near the shoulder blades as possible. The elbows should not spread out but be placed as close as possible, the distance between them will be about 12 inches.

NIRALAMBA SARVANGASANA - SHOULDER STAND WITHOUT SUPPORT


Yoga Makaranda, 1934, Mysore

Technique:

1. Take three steps of Salamba Sarvangasana, so that the body is now resting on the back of the neck.
2.Reach the halasana position variation 2. 
3.While inhaling, raise both the legs together, legs being kept together and stretched, to an upright position, the arms still continuing to lie stretched behind the head.
4. Do deep breathing and try and balance the body so that the weight is supported by the shoulders. Try and lift the arms so that the palms rest on the thighs.
5. Take deep breaths.

Note: Start with 3 deep breaths. This number may slowly be increased by one round each week. Every care should be taken that there is no strain. The number of deep breaths can be increased to a maximum of 64.
6. Retrace the steps; the arms being taken to the position behind the head, the legs lowered to the Halasana positon, then raised to the upright position and get to the Sarvangasana with support position. The body is brought to the lying down position flat on the back, by a rolling movement as in the case of Salamba sarvangasana.
Note: This asana should not be attempted before mastering the Salamba Sarvangasana, halasana, ekapada Sarvangasana.
Benefits: Of the various types of Sarvangasana this gives the maximum benefits. The thyroid gets special benefits. The waist line is reduced. The liver is toned. This asana cures gastric troubles and piles. It also prevents these diseases.

HALASANA - PLOUGH POSE



After Sarvangasana, Halasana has to be mastered before taking up the practice of Niralamba Sarvangasana. Hence Halasana is being dealt with at this stage. The final posture resembles the plough and hence the name.


Technique:

1. After coming to the Sarvangasana position, with the back upright, legs stretched and chin locked, Halasana is done as an extension.

2. The palms which support the back are brought down to touch the ground, so that the arms lie stretched with the palms down i.e., touching the ground, the fingers together and stretched. The distance between the palms should be about 12 to 18 inches.

3. While slowly exhaling, bring both the legs together slowly so that the toes touch the ground as far as possible. The back of the toes should touch the ground and not the tip of the fingers. This is done by bending at the hips, the back being as upright as possible and maintaining the chinlock. The legs have to be kept together straight and stretched, the knee together, the toes pointed and together, the thigh and calf muscles stretched.


Variation: 
There are a number of variations and these are given below. These are progressively more difficult.


1. In this variation the fingers of the outstretched arms are interlocked with the palms turned outwards and the thumbs touching the ground.

2. In the next variation the outstretched arms are brought behind the head, with a circular sweeping motion, the arms touching the ground till they are in a line with the shoulders. The palms are now upturned and the sweeping motion continued till the palms are near the toes.

3. After reaching the position in 2 above, the elbows are bent and the forearms are brought together to rest at the back of the top of the head. The right palm to catch the left elbow and the left palm catching the right elbow.

4. The next variation is where the forearms instead of being taken to the top of the head, are taken above the knees at the back of the legs. Thus the forearms are locked over the legs above the knee joint. The knees should not be bent.


Note: The positions described above give the final positions to be reached. But this may not be possible at the beginning of the practice. No attempt should be made to reach these positions by force. The bending should be made to the extent conveniently possible. With the deep inhalations and exhalations, the abdominal muscles get toned up and the body becomes more and more supple as practice advances. It is important to watch that at no stage is the body strained which will be indicated by the breathing getting laboured. By aiming to lower the toes by not more than 2-4 inches a week there should be no strain and the final position will be attained as practice advances.


4. Slowly and deeply, inhale and exhale, through both nostrils with rubbing sensation in the throat. The number of these deep breaths should in no case exceed six times.

5. While slowly inhaling the legs are raised together and brought to the upright position.

6. The body is brought to the lying down position flat on the back, by a rolling movement as in the case of Salamba Sarvangasana.

7. Rest for at least a minute.


A: PARSVA HALASANA - Section A.



Technique:

1. Take the first three steps of Salamba Sarvangasana. The body is now resting on the nect, the legs are lifted in an upright position and the back is supported by the palms.
2. Lower the stretched legs by bending at the hips, and by giving a slight twist at the hips, so that the toes which should be pointed, touches the ground at a point 21⁄2 feet to the right of the right ear. This movement is done while exhaling. The legs should be together and kept stretched throughout. The right palm should firmly support the body at the back, so that when the legs are lowered to the right of the body, the trunk of the body may not also bend to the right side, the trunk should remain upright, and facing to the front.


Note: This asana should be done with the movement in step 2, always, first towards the right of the body.
3.Take three deep breaths. There should be no holding of breath. 
4.Swing the stretched legs with the hips as centre, so that the toes describe an arc of a 
circle on the ground, at the back of the head, till the toes reach a position, 21⁄2 feet to the left of the left ear.
5.While inhaling, lift the legs to the upright central position. 
6.Take two deep breaths. 
7.Now repeat the previous movements, by lowering the legs to the left of the body. 
This is steps 2 to 6 exclusive, except that “left” should be used wherever the word “right” has been used, and the word “right” where the word “left” has been used.
8.Do the normal Halasana, Central with the toes just behind the head. 
9.Take three deep breaths. 
10.While inhaling raise the legs to the right position. 
11.Take two deep breaths. 
12.Exhale, bend the knees, so that they approach the throat, remove the support of the 
palms, lower the hips so that the back rests on the ground, and then stretch the legs so that the whole forms a rolling movement.

13. Take rest.


Note: This asana can also be done as practice advances, without supporting the back with the palms. In this variation the arms are kept stretched as in step 1.


Benefits:

1. Tones up the liver and spleen. Prevents the disorder of these organs and effects a cure if these organs are disordered.
2. Reduces excessive urination.

PARSVA HALASANA Section - B.

Though this is a variation of Parsva Halasana-A it is introduced only here, as there will be greater facility in doing this asana if the asana previously described viz., Suptha Konasana is practised first.


Technique:
The first two steps are the same as in the case of Parsva Halasana.


3. Move only the left leg in an arc, the toe always touching the ground, till the leg takes a position as far to the left of the body as is conveniently possible. The leg is moved while exhaling, and inhaling is done while the leg is at rest. The movement of the leg may be done by stages at first. As practice advances, the leg may be moved in a single movement.
4.Take six deep breaths. 
5.Bring the left leg back to the right, till the two legs are together. 
6.While inhaling, lift both the legs together, till they are upright and in the central 
position.

7. Repeat on the right side.

8-10. These steps are the same as in steps 
11, 12 and 13 of Parsva Halasana.


Note: The palms of the hands support the hips throughout the asana.


EKAPADA SARVANGASANA



Technique:
1. After reaching the position indicated as the second variation of Halasana, hold the toes with thumb and forefinger of the respective hands.
2. While inhaling raise any one of the legs to the upright position as in Sarvangasana. The palm of the hand on the same side as the leg raised is also lifted so that when the leg is upright, the palm of the land rests on the thigh.
3.Do Pranayama. 
4.While exhaling lower the leg and move back the hand to the same position as at the 
beginning.
5. Now repeat with the other leg.

Note: In the beginning the position described may not be possible. Some support to the back may be necessary at the beginning. The asana may therefore be done by starting with the first position in Sarvangasana when both legs are upright and the back supported by the palms and while exhaling slowly bring down one leg at a time, so that the leg reaches behind the head as in Halasana. The palms of the hands will still continue supporting the back. The necessary rounds of Pranayama are done in this position. Now repeat with the other leg. Bring the body to lie flat on the back with the usual rolling motion as described in Sarvangasana.
The pranayama in stage (3) will be done both holding in of breath after inhalation and holding out of breath after exhalation. The period of holding in of breath will be 4 seconds and the period of holding out of breath will be 2 seconds. The number of rounds of pranayama for each leg will be 3 rounds at the beginning which will be gradually raised as practice advances to six rounds.

URDHVAKONASANA

This asana has to be practised as a preliminary measure before taking up the practice of the next asana to be described - 

Technique:
1. Start with Sarvangasana, with the legs upright, stretched, knees together, the back supported by the palms.
2. Exhale and spread the legs still keeping them stretched, so that both legs spread equally on either side.
3.Inhale and bring the legs together. 
4.Rest. 
The number of turns should be only 2 rounds in the first week, and three rounds from the second week and four rounds after a month. 

After this asana has been mastered, 

EKA PADA SARVANGASANA


Technique:

1. Start with the Sarvangasana position where both the legs are upright, stretched, knees together, and the back supported by the palms.
2. While exhaling, bring one of the legs to the side. The left leg to the left side, and the right leg to the right side. The leg is kept stretched and leg lowered till the toe touches the ground and the leg is at right angles to the body. It will be necessary slightly to twist the leg for the toe to touch the ground. All this while the other leg should continue to be kept upright.
3. While inhaling the leg is brought back to the upright position. 
4. Some deep inhalations and exhalations are made in this position to give some rest. 
5. Repeat with the other leg. Each leg should be alternately exercised, and each leg 
moved the same alternatively exercised, and each leg moved the same number of times.

6. When both legs have come together after the necessary number of rounds, reach the lying flat on the back position with a rolling movement as in the case of Sarvangasana.

7. Rest.
Note: In the beginning it will not be possible to bring the leg down enough for the toes to reach the ground. No attempt should be made to force down the leg to reach this position. On the other hand effort should be made so that the leg does not sink down to a position so far down as to strain the muscles. It is important to see that the other leg is kept upright and stretched. As practice advances the final position will be reached.



UTTANA MAYURASANA



This is the name given to this asana according to Raja Yoga. According to Hatha Yoga the same asana has been classed under Supthapada Angusta Asana.


This is closely related to Sarvangasana. It has a number of variations and some of them are given below.
1. Start with the first three steps of Salamba Sarvangasana. 
2. Get into the position of Halasana variation 2.
3. Now bring the palms of the hand to support the hips. Note the position of the palms and the fingers in this asana carefully. The palms are at the hip level and the fingers are pointing to the front. The position of the palms and fingers therefore differ from these of Sarvangasana. The position is such that the body can effectively be supported when finally it takes a horizontal position. the elbows in this asana will be closer than in Sarvangasana. 
4. While inhaling, lift both the legs together, so that the legs get to the vertical position and the movement continued till the heels touch the ground the body forming an arch, and is supported by the heels, elbows, shoulders and the back of the head.
Note: For beginners lifting the legs keeping them stretched may be difficult. For them to make the movement easier, the legs may be bent at the knees, the heels brought near the buttocks, and the bent legs now lifted so that the thighs occupy a vertical position. The movement is further continued by bending the body further at the hips, so that the body forms an arch. The legs are also somewhat straightened, so that the soles of the feet rest on the ground. Each leg is then straightened, till both of them are stretched, toes pointed and knees together. As practice advances, the position can be reached without bending the knees.
6. Lift the head and the shoulders, so that the body is supported only by the heels, and the two elbows.

Note: For beginners lifting both the head and the shoulders may not be possible. They should therefore try to lift only the head at first, so that the shoulders may act as supports. As practice advances, after the head has been lifted, and the body balanced, the shoulders should also be lifted 
and the final position reached.



7. In this final position not more than three deep breathings should be done. There should be no retention of breath.
8. Rest for some time.


More Shoulderstand variations from the 4th edition of Yogasanagalu(This book was first published in 1941, the 4th edition in the 1970 with pictures added of Krishnamacharya still practicing a wide range shoulder stand variations in his 80s).


Pictures above from the 4th edition of Yogasanagalu (originally published 1941) when these pictures of Krishnamacharya in his 80s practicing shoulder stand variations were added to the text.

Ramaswami perhaps gives the most comprehensive treatment  of the head and shoulder stand variations he was taught in his book the Complete book of Vinyasa yoga. Below is a video of the complete Supine sequence inc. shoulderstand sequence (videos of the individual subroutines are available on my youtube channel). Notice that the variations are in groups, subroutines, it's not necessary to practice the full sequence every day but including different subroutines on different days or even parts of subroutines may be beneficial.



See Ramaswami newsletter on head and shoulder stands for benefits.

Practice sheets from my book Complete Vinyasa Yoga Home Practice book which includes hints, tips and cautions for each subroutine. (available from Free Downloads at the top of the blog or from Amazon).

It was pointed out to me that the pictures in previous sheet full sequence sheet were too small so here are the individual Shoulder stand   subroutines that make up the sarvangasana sequence, the second part of the supine sequence shown in the video above. Click to enlarge










See previous companion post





Why rest on Moon day PLUS Ashtanga Dispatch Issue One for the fledgling (and not so fledgling) Ashtangi

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Link to Ashtanga Dispatch http://pegmulqueen.com/about/

Peg sent me a copy of her (and her teams) glossy magazine Ashtanga Dispatch, it arrived this week (thank you Peg) and I have to say it's really rather wonderful, great photos, lots of good content, she seems to have tapped everyone she knows for a contribution.

And no Ads (except perhaps inside the back cover and the logo's of supporters (seems everyone has to have a logo these days).

The magazine is intended as an introduction to the fledgling Ashtangi and who better than Peg (and her team), down to earth Peg (and her down to earth team), raising quizzical eyebrows at the dogma but not dismissing necessarily out of hand. All those terms and ideas that I usually wince at, like 'traditional practice', 'Paramapara', devotion ( I know, who winces at devotion), 'the tristana as sufficient', 'moon day',  Peg had me pausing at least mid-wince.

Really nice Primary series cheat sheet featuring  Peg and Jen. If you have a shala or a studio (with or without a logo) you might want to pick up 25 copies or so for the 'finishing' room, something to read in Urdhvapadmasana, or just the one for yourself.

A note on Peg's 'team' behind the magazine: As well as those directly involved in the production of the magazine and any senior teacher she bumps into and collar's in the street, it probably includes you and me. Peg has a nice habit of every time something bother's her she'll post it on fb and get a sense of whether, to what extent and how it bothers anyone/everyone else she knows. Lots of mulling over by all of us in her posts and in her own writing.

Out of all of it though the bit that caught my eye and that I want to feature is from my dear friend Claudia on the topic of Moon days, which comes in a section called 'Down the Rabbit hole' (which I notice I didn't take a picture of). It's a paragraph on why we take moon days that's lifted from one of her old blog posts. I want to quote the fuller treatment from the post rather than the trimmed down version in the magazine

Why Rest on Moon Days

"My short explanation is that the full moon is like the end of an inhale when we are full, at the maximun of our intake possibilities (and why we might usually fill more rounded or "fat").  Then "prana" (life sustaining force) is at its peak. Then we take a rest.

The new moon is like the end of an exhale, where we rest... empty, with nothing within us, the quality of "apana"(elimination) rulling.

This is what Tim Miller has to say about it,  it is interesting how he links it to the fact that we are 70% water, and just like any other body of water (oceans), we are affected by the position of both sun and moon.

But what I am really impressed about, with this "moon" business, is the linking to pranayama, the relation to a "breathing cycle".  It seems to me that the rest is like a retention, and in pranayama, it is in the retention that the illumination happens.

Music is made in the silences between the notes. Quiet moments, are an integral part of any creation". http://earthyogi.blogspot.jp/2010/01/why-rest-on-moon-days.html


See she's got me, how can I go on and on ( I know, and on and on) about kumbhaka, breath retentions, and not take a rest on a moon day when she brings the two together like that.

Of course it is asana practice that we're supposed to take a rest from... which means we can practice mudra instead, they can be practiced in any order at any time, nice long stays in mudras with their bandana and yep, you guessed it, kumbhaka.

Take a look at my Full Body Mudra post

or this one, bharadvajrasana approached almost as a mudra, in fact come to think of it Krishnamacharya presents most of his asana as if they were mudras.

Krishnamacharya's Bharadvajrasana named after the sage (Rishi) Bharadvāja 12- 48 breaths

Or perhaps have a look at my two previous post on Krishnamacharya's Shoulderstand and headstand variations which would be fun to play with on a moon day and Sharath did say we should be exploring longer headstands outside our usual practice.

Here's a closer look at the Ashtanga Dispatch magazine, hopefully close enough to give an idea of the quality and some of the content but without being able to cheat and actually read the text without it being an exercise in trataka.

A link to the Ashtanga Dispatch 'Swag' page which includes the magazine and also I see Cheat sheets/cards

Do we really have to wait a year for the next edition?

Contributors

Editor: Peg Mulqueen
co founder : Jen Rene
Art Director : Meghan Powell

Sara Weaver
Claudia Azula Altucher
David Garrigues
David Robson
Aliya Weise
Meghan Powell
David Keil

Link to Ashtanga Dispatch http://pegmulqueen.com/about/
Link to Ashtanga Dispatch http://pegmulqueen.com/about/
Link to Ashtanga Dispatch http://pegmulqueen.com/about/
Link to Ashtanga Dispatch http://pegmulqueen.com/about/
Link to Ashtanga Dispatch http://pegmulqueen.com/about/
Link to Ashtanga Dispatch http://pegmulqueen.com/about/
Link to Ashtanga Dispatch http://pegmulqueen.com/about/
Link to Ashtanga Dispatch http://pegmulqueen.com/about/
Link to Ashtanga Dispatch http://pegmulqueen.com/about/

Slow Ashtanga?

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QUESTION: "Hey, love your posts about K , keeps me motivated. One question... in your understanding of K's yoga, how would one do a practice? If all the asanas have the vinyasas from samastiti to asana stiti and then back, like Ashtanga. So the practice would be like that, some sort of Ashtanga or maybe  a Vinyasa Krama like practice? If one is to dedicate 20 min to a pose that means the practice could be maybe 2, 3 poses and that's it then. How would you adapt that to a class for example?"

This post is an attempt to answer the question above with this morning's practice as an example but bringing in some of my older videos relating to slower practice I. E. slower breathing, longer stays (rishi approach) kumbhaka, adapting the 'sequence' to the demands of a slower practice etc. It's along the lines of the kind of practice I've been teaching in crete this summer and will be looking to present, at some point, in my upcoming workshops (see right panel of blog).

I thought I'd put this up at the top of the blog as a permanent page and develop it over time..

I think of the indications below more as options for practice that Krishnamacharya emphasised in his early Mysore writings (1930s-40s), back when he was still teaching the young Pattabhi Jois.

Slow Ashtanga
  • Longer, slower breathing
  • Longer stays in some asana, shorter stays in others
  • Kumbhaka ( retaining the breath in for between 2 and 10  seconds after the inhalation and/or retaining the breath out for between 2 and 10 seconds after the exhalation) dependent on the particular asana or mudra.
  • It may well follow the general framework of the current Ashtanga sequence but the sequence split perhaps over two or more days.
  • Due to splitting up the sequence other asana or variations of asana may be included to prepare or extend a key asana in the days practice
In my own practice time is an issue. I follow the indications and instructions for practice outlined  in Krishnamacharya's Yoga Makaranda (Mysore 1934) and prefer to breathe slowly in the asana and vinyasas, lengthening my inhalation and exhalation, "slow like the pouring of oil". I like to explore kumbhaka and the occasional extended stay, in Mudras especially. I also prefer to practice, much of the time, with my eyes closed, employing internal drishti at different vital focal points and I like to introduce vinyasas, extra preparatory asana on days when they feel appropriate as well as perhaps extending an asana into more challenging, 'proficient' forms on the more flexible days, this is in keeping perhaps with the idea of groups of asana rather than fixed sequences. I like to practice Pranayama before and after my asana practice as well as finishing my practice with a 'meditative activity'. I was first introduced to Yoga through the Ashtanga sequences and I still maintain that general structure in my main practice but I would rather sacrifice half or more than half a sequence than these other factors and perhaps practice the asana ‘missed’ in the following day(s). I still consider this to be Ashtanga, SLOW Ashtanga.

"When once a fair proficiency has been attained in asana and pranayama, the aspirant to dhyana has to regulate the time to be spent on each and choose the particular asanas and pranayama which will have the most effect in strengthening the higher organs and centres of perception and thus aid him in attaining dhyana". Krishnamacharya - Dhyana or meditation Yoga Makaranda part II


Sample practice from this morning Approx. 2 hours

The videos may take some time to load, don't worry, your unlikely to watch them anyway, it's like watching  dry or grass grow. 

Numbers beside the postures indicate no. of breaths unless 'times' or 'cycles' indicated

AK = antar kumbhaka (retaining the breath in at the end of the inhalation )
BK = bhaya Kumbhaka (holding the breath out at the end of the exhalation)

Krishnamacharya doesn't say how long the kumbhaka's should be Yoga Makaranda in Part I but in Part II they tend to be working up from 2-5 seconds in later krishnamacharya with experience they may be 10 seconds.  those indicated below are my own kumbhakas.

Kapalabhati in paschimottanasana (holding toes but without folding all the way forward - a kind of two leg version of mahamudra).
Ujjayi in tatkamudra - 6  breaths ( scanning vital points on inhalation, nabhi on exhalation)
Anuloma ujjai - in Vajrasana - 6 cycles

Krishnamacharya Surya Namaskara options

Krishnamacharya writes of staying for extended periods in each stage of what we now think of as a sun salutation or suryanamaskara. He writes of ten minutes or more below I take five long slow breaths in each.

Krishnamacharya shifts his kumbhaka around, generally, if the head is up it's antar kumbhaka, after the inhalation, if the head is down then it's bhya kumbhaka, after exhalation. generally there is no kumbhaka in twists.

Uttanasana B - AK5s
Chaturanga Dandasana - BK 3s
Urdhva Mukha Shvanasana - AK 5s
Adho Mukha Shvanasana BK-10s


Utthita Trikonasana - 10 breaths each side,(Krishnamacharya recommends ten minutes in this asana)
Parivritta Trikonasana - 3
Utthita Parshvakonasana - 3
Parivritta Parshvakonasana - 3
Prasarita Padottanasana A. - 5
Parshvottanasana - 5 AK 5s
Utthita Hasta Padangushtasana plus standing marichi variation - 1 full breath in each stage

(I spent longer in standing postures this morning, usually I would split these up over two days)

Dandasana - 10  - AK 5s (scanning through vital points on inhalation hrdaya on exhalation)
Paschimattanasana - 15 - BK 5-10s (scanning through vital points on inhalation nasagra on exhalation)
Purvatanasana - 3

mahamudra -10 each side - BK 5-10s

Slower breathing, 10 second inhalations, 10 second exhalations


Janu Shirshasana A. - 1 each side
Marichyasana A  C - one full breath in each variation and on each side
Tiriangmukhaikapada Paschimattanasana - 3
Bharadvajasana - 6 each side - AK 5s



Maha bandha - 6 each side-  BK-5s
Ardha Matsyendrasana - 3 each side
Baddha Konasana - 10 each vinyasa - AK 5s for B (sitting up)


Padmasana with variations - 10 in total
Uth Pluthi - 5

shoulderstand prep ( 3 vinyasas) 3x each variation

Sarvangasana - 12 (legs relaxed )
viparita karani (sirsasana as mudra no variations) - 12
Sarvangasana with assorted variations - 5 mins ( see THIS post )
Shirshasana with assorted variations - 5 mins (see THIS post) - No intentional kumbhaka but I tend to try and lengthen the inhalation and exhalation as long as possible, between 30-45 second breath, gets slower as it goes on.

Baddha Padmasana - 10

Paranayama - basti - 30 and nadi sodhana -pratiloma ujjayi- with japa ( mentally reciting pranayama mantra 20s) - 6 cycles
Pratyahara 3 mins
trataka - 10 mins

savasana 5 mins

*******

The videos above and below are pretty much unwatchable,  its like trying to watch grass grow, paint dry.... an exercise in trataka perhaps.

but  it perhaps give an impression of how slower breathing, longer stays, less asana might be approached.

Examples of slow practice, Oscar practicing Vinyasa Krama on the left while I take a Krishnamacharya Yoga Makaranda  Ashtanga approach on the right



Middle group practice

The practice from this morning that I outlined above was based on the Primary group asana, tomorrow I will most likely base my practice on the middle group, a similar approach to standing as above with perhaps some time spent on some tadasana backbending preparation variations from vinyasa Krama.

More time in Utthita Hasta Padangushtasana perhaps, in preparation for pasasana.

Tiriangmukhaikapada Paschimattanasana and krounchasana

I usually switch to the Vinyasa krama Bow sequence leading up to ustrasana, laugh vajrasana and kapotasana. The Bow sequence follows quite closely the layout of Ashtanga 2nd but with some extra vinyasas.

below kapotasana.


and in the leg behind head postures


I've started to leave out dwi pada sirsasana altogether and just practice a longer stay in yoga nidra

****

On the third day I would tend to switch back to primary group asana and explore some of the asana I missed from the regular Ashtanga sequence this morning and on the fourth day, asana missed from tomorrows Middle group.

******

We can practice less postures, below supposedly an example of Krishnamacharya's own personal practice from Krishnamacharya's 3rd son, TV Sribhashyam's book Emergence of Yoga.



REVIEW: David Keil's book, Functional Anatomy of Yoga

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David sent me a copy of his book to take a look at, I've had it for a little over a week now....

Link to the book on Amazon.com
This is not so much a review as a guided flick through the book, there is no LOOK INSIDE feature on Amazon as yet, so this will perhaps suffice for the time being and perhaps help you decide if you'd like to pick up a copy.

There are however some excellent images from the book on David's web page as well product details, 336 pages, 10.8 x 8.4 x 0.6 inches, that kind of thing, and also interviews with David about the book.


Before we take a look, let me say right off that I think it's an excellent book. If you've seen any of David's video's on youtube or have his DVDs ( HIGHLY recommended) then you'll know that David has a gift for explaining anatomy, probably because he helps us to see why it's useful to know this stuff and that keeps us listening. You'll be glad to know that he writes in the same way he speaks/teaches.


NOTE: I don't think it's a case of should I get the book or the Yoganatomy DVD, they complement each other , watch the DVD with the book beside you and the remote control.


The book then is highly readable, it's engaging because we can see the point of it, this is functional anatomy, it's not just about bones and muscles and joints in the abstract but rather why they do what they do... and sometimes won't do and how you can directly employ this knowledge in your  asana practice.

David is a yoga practitioner himself ( an Ashtanga practitioner at that ) as well as a well respected, and very much in demand Anatomy teacher on teacher trainings and other courses/workshops. He knows what we as practitioners are interested in because he is one of us. He's also taken our questions at the end of his presentations, he knows what we struggle with, which concepts we need extra help with, where we need examples, where we need to see the application.

I was asked if this book directly applies to Ashtanga practice, it does and to any other asana practice for that matter. 

Will it help you get into a posture your struggling with? It might, but more importantly it'll probably prevent you from hurting yourself while you keep working towards it.

I particularly like the Introduction where David questions whether he should be teaching anatomy in the first place.....



LOOK INSIDE

Here's a look at the Contents page

To be honest I'd have liked to have seen more detail here, it's a reference book after all, perhaps a second content page that goes more into detail of the sections within sections, it would help us find our way around.


A good Index though


It was a nice surprise to find that I'd been sent not one but two books... inside the same cover



This is similar to the approach taken in his DVD set

We can read it cover to cover or treat it as a reference book, we'll probably end up doing both.

As I've mentioned, David is highly readable, we can read it straight through, it's almost  like a novel, a Russian novel with new characters introduced on every page that interact with those we've met before, and in that interaction we discover ever new aspects of both central and minor characters... 

The secret of course of a good Russian novel, as well as an anatomy book, and , why not, society in general, is that there are no minor characters we all, as well as our bones, muscles and sinews, impact upon/influence each other.

lets take an example of the Knee, we have the basic structure


the bones and joints


the muscles


...but then best of all David integrates our newly acquired anatomical knowledge with our practice.




So, we can read it in a linear fashion, cover to cover or jump to the particular area of interest, the knee, hip, the foot perhaps and read that whole section.

But we can also jump about, there's almost a hyperlink aspect to the book, let me show you what I mean.

This blog started out as being called 'Ashtanga Jump back at home' so indulge me and lets take a look at the jump back and through.

Now it's a little hard to find a first ( see my comment at the beginning re a fuller table of contents) but the jump back is an arm balance, we can find it there in Part II, the Anatomical Patterins in Asana.

And that's important because as we read the section we see that David relates the jump back pattern to other arm balances


bakasana


tittibasana


...and goes so far as to send us back to to our first sury and the hand/shoulder pattern.


This is because of the anatomical structure of the shoulder, so he links to there also... 


we can jump back (sorry) to Part I of the book. Functional Anatomy and look more closely at the structure and then again at the functionality and interrelations.



Which extends to the bandhas



and the bandhas to the breath.


Did I say it's a Russian novel, I take it back, it's a detective novel, it's Raymond Chandler, Dashiell Hammett .

***

So this is a wonderful treatment of the subject that may well leave you wanting more, a sequel, a second series perhaps and if so I'd strongly recommend Simon Borg-Oliver and Bianca Machliss''s, Applied Anatomy and Physiology.

See my earlier review

The nine bandhas (yes Nine) in the APPLIED ANATOMY & PHYSIOLOGY OF YOGA of Simon Borg-oliver and Bianca machliss

Amazon.com
Simon is inspiring, a scientist yogi ( and in a sense isn't that what the early yogi's always were) who will take your newly won anatomical and functional awareness and astound you with the possibilities of this practice. He also has an online course (his book is the text book for the course), David Keil's book will have prepared you well for getting the most out of Simon's course.

Yoga Synergy Online Teacher Training and Education


***

PREVIOUS POST

SLOW ASHTANGA?
http://grimmly2007.blogspot.jp/2014/11/slow-ashtanga.html

***
I'm probably going to be away from the blog for the next couple of weeks as I'm flying back to the UK as well as to Russia to sort out Visa's and present workshops, the first of which is at IndabaYoga in Central London, Saturday 15th November. On the Sunday, 16th November I'm returning to Leamington Spa and Stone Monkey.

Moscow : Krishnamacharya's Ashtanga, a stripped back practice

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I'm in Russia all week having just taught a Krishnamacharya workshop at Yoga108 Moscow ( see pictures below) and am heading over to offer the same workshop at Yoga108 Saint Petersburg, this coming weekend. See this link. http://yoga108.ru/seminars/y2014/m11/n228


One thing that has struck me while being in a Russia is how stripped back Krishnamacharya's teaching is. We have the practice and we have the text, whatever that text may be. In the case of the text, Krishnamacharya would supposedly go through it, whether, Patanjali's Yoga Sutras, the Gita, different Upanishad, word by word, then phrase by phrase before bringing in discussion of the important commentaries and only then perhaps bring in his own commentary, this is the way Ramaswami taught us Yoga sutras also actually and I imagine how he will be teaching the Gita in the UK in May.

It's the same with the practice except that Krishnamacharya goes through each asana and vinyasa breath by breath, kumbhaka by kumbhaka, Banda by bandha.....and that's pretty much it, that's the practice right there. There's no industry to be built here, even the teacher gets to step back and remove himselfherself so as not to become a distraction.

Perhaps it's because Krishnamacharya seems to have stressed the Yoga Sutras rather than say the Hatha Yoga Pradipka, YS is the text, for Krishnamacharya, to throw yourself into if you feel so inclined, explore the yamas and niyamas, all you need to know about them is right there, the same goes for the meditative limbs, all the methodology is laid out step by step. That's your rabbit hole if you care to dive into it.

It's very different from stressing Hatha Yoga Pradipka say, Krishnamacharya seems to have a complicated relationship with that text, he employs it, refers to it occasionally but often critically, outlining but then dismissing many of the practices. HYP strikes me as a 'rabbit hole' that's very easy to get lost down, did Krishnamacharya to see it as a distraction or is it perhaps that he wasn't initiated into it, Yogayajnavalkya seems to have played more of a role or at least a text he turns to more than HYP. I have a post in draft form I must finish where Krishnamacharya refers to certain asana as belonging to Hatha or to Raja. Hatha seems to be an approach he is prepared to turn to occasionally rather than immerse oneself in.

Could Krishnamacharya keep it more simple, work at your yamaniyams, practice your chosen asana introducing breath, kumbhaka and bandha, keep your pranayama straightforward but consistent, don't miss out on Pratyahara. And once the room has been swept/cleaned in this way.... live/sit in it and practice Dharana/Dhyana as outlined in Yajnavalkya and Patanjali.

He doesn't seem to allow us to get distracted ( I had to resort to his biography ) there's nothing to fall into. The only rabbit hole to get lost in is the/your practice itself, he seems to have intentionally avoided all tendencies for distraction that we so often fall into.

THE RABBIT HOLE CHECK : Is this a distraction or a support for my practice?

Is this where Pattabhi Jois gets his 5% theory, 95% practice from.

But we might also ask. 

Does the practice ( have a tendency to) become a distraction from the practice?

A distraction from the Yamaniyams, from the Pranayama ( if it's as gentle as Krishnmacharya seems to have taught it then we don't need to be supermen to practice it).... from the other limbs. 

Why do we keep putting off all the good stuff, the important stuff because if we're going to throw ourselves into the asana then we might as well have thrown ourselves into HYP. The practice seems to have been kept simple for a reason.

And yet Krishnmacharya was a scholar, quite remarkable that he managed to keep his teaching so stripped back despite all that knowledge that he had accumulated. Saving it up for classes on particular texts perhaps, if a student, like Ramaswami, Mohan  was interested in the philosophical aspect, the Vedic chanting then Krishnamacharya was more than happy to offer it but he seems have managed to keep it related but essentially seperate. There is practice and then there support for the practice.

He doesn't even seem to allow us to get lost in Parampara, he barely mentions it ( if at all in his texts actually), perhaps the practice itself is all the light shining guru we need.

This is clearly a gross simplification of course but is there any truth to it and I what sense. How did Krishnamacharya himself manage to keep his practice and his academic and scholarly interests seemingly seperate or at least compartmentalised.

Impossible to post properly from the iPad and it's blogging apps, let alone edit but the above is what's been going around and around my head all week, over the next few weeks//months I'm going to be going back through his texts, reflecting on how much, if at all, that is actually the case.




















My own practice too has become 'stripped back' these last few weeks of traveling. Here in Russia I'm down to just a couple of asana and long stay mudras preferring to spend more time on Pranayama and a longer sit. It will be interesting to see if I go back to more asana whn I get back to Japan or settle on this more Shribhashyam ( Emergence of Yoga) approach to practice.

from Chapter 4 YOGA RAHASYA OF NATHAMUNI - SRI T KRISHNAMACHARYA

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Eddie Stern wrote at some length on Krishnamacharya's YogaRahasya of Nathamuni in this months Namarupa. I thought it might be a good opportunity to take a closer look at this fascinating text. Below are selected verses from the "hurried" translation by Ramaswami who wanted to teach the text on his LMU teacher training but at the time the KYM version was not readily available.

My friend Claudia gives a nice intro to the story of the text over on her blog
http://earthyogi.blogspot.ru/2011/05/yoga-rahasya-krishnamacharya-walks-over.html

from Ch IV KALA ADHYAAYA (final chapter).

Further one should know how favourable and unfavourable things happen to Yogis.
How and whence things that ar favorable and unfavorable emanate. Is it true or just and illusion?

Knowing this well, one should start the practice of Kriya yoga. Else the desired results may not be achieved.

As a matter of fact, everything in this world is neither favorable nor unfavorable.
Because of the constant changes of the gunas, and also due to the actions, objects change every moment, resulting in objects being favorable or unfavorable.

Whether or not a particular object is favorable or not, it is all in the mind. Due to the changes in the mind this can be viewed in two ways.
Changes take place in the mind because of past karmas, present activities and also the changes taking place in the mind itself.

Perception of the changes takes place due to the activities of the bhutas every moment and the Jivatma’s attachment to material objects. (IV-9)

The mind takes the form of the object through the senses and the objects are known as sthula and sukshma.

Man who has 16 kalas (like the moon with 16 kalas changes constantly) serves the objects, which are like poison has a dstracted mind.
!
Objects undergo unexpected changes moment after moment,thereby producing anukula or pratikula.
Why are those people who believe God provides everything, be concerned with finding what are favorable and what are not avorable. Which arguments are wasteful.
!
By the practice of Yoga one would understand what is and what is not favorable to the body.
When the body gets back its strength, the practitioner can continue with the practice to have continuous happiness’
!
When the body and senses become weak due to yoga practice, the yogi should enquire into the cause and with a steady mind set it right.
The debility could have arisen out of not following the yamaniyamas, attachment to outside objects, mindless practice and disregard for the breath.

All objects contain pure and impure aspects in equal measure. To refine objects, the virtuous qualities, the defects, the good and the bad must be known.

The body should be used to destroy the diseases of the body (by Yoga). And the disturbances of the mind can be reduced by Pranayama.

For those whose minds are always engulfed by women (or sex), what is the use of studies, tapas, religious sacrifices, study of the Vedas or observing silence. (IV 36)

One cannot conceptualize what can not be seen or hear. One can not calm the mind without Pranayama.

Improper practice of yoga leads to diseases. A disciplined practice of yoga leads to removal of diseases.
Some ailments can be eradicated by means of meditation, some are eradicated by asanas, and some others through tapas, mantras and herbal medicines.

There are different approaches resorted to to obtain good healthy body, and thereafter such learned people attempt to get different results.
These means or systems may produce ill health or other undesirable effects with an end. This is similar to cultivating plants that produce inedible fruits.

In this Kali Yuga, people to get some money, give up friends, this precious life itself, and even destroys one’s own relatives.

There are evil people who only for the sake of their stomach and sex, do not protect their own parents, children, wife and other well wishers.
Oil,wick and fire work in unison to produce a lamp, so is the life withing the body. Let it be properly nourished.



Selections from chapter 1
http://grimmly2007.blogspot.co.uk/2014/11/from-chapter-1-yoga-rahasya-of.html

Selections from chapter 2
http://grimmly2007.blogspot.co.uk/2014/11/from-chapter-2-yoga-rahasya-of.html

Selections from chapter 3
http://grimmly2007.blogspot.co.uk/2014/11/from-chapter-3-yoga-rahasya-of.html

Selections from chapter 4
http://grimmly2007.blogspot.co.uk/2014/11/from-chapter-4-yoga-rahasya-of.html

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