| 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
The 5th vinyasa itself is the asana sthiti.
![]()
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.
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 |