 |
| Nice to begin and end these sequences with tatkamudra I'd usually do 3, 6 or 12 deep ujjayi breaths here with uddiyana kriya |
I was talking with a friend struggling with Viparita Dandasana and suggested that the shoulderstand version, Uttana Mayurasana might be a nice work towards. When I looked on my Vinyasa Krama sequences and subroutines page however, I couldn't find it, seems I never gave it it's own video. It's there near the end of the full Supine sequence but when I looked at that video I noticed how I had originally posted it as a speeded up version and then tried to slow it down again, quite awful.
Here then is the Uttana mayurasana spliced out of the full sequence as well as the original regular speed, full Vinyasa Krama Supine Sequence ( found the original video buried away on my HD).
But even that's not quite right, I have a different way of approaching it these days, I take one leg (let's say the right) down to the floor above my head then and then lower the other leg ( the left) to the mat with the right leg acting as a kind of counterweight. I end up in an eka pada version, then I either lower the right leg beside the left into Uttana mayurasana and then go back via the other leg or come back up to shoulder stand and then do the same with the other leg.
That might be tricky to visualise so I just made a quick video ( I'd normally take the breathing a little slower than this) with both sides of the eka pada version but then I only forgot to include the actual uttana mayurasana (sometimes I'll include it sometimes not). I've also added Krishnamacharya's uttihita hasta padangustasana from sarvangasana (shoulderstand) because I really like it.
 |
| Krishnamacharya also has this arm behind the head vinyasa after utter hasta padangustasana, it's there in 1938 and he also taught it to Ramaswami years later |
The video isn't great, I was practising it cold so didn't want to risk my hamstrings by aiming for elegance, just wanted to give the general idea. Also I don't practice these everyday, utthita hasta padangustasana especially has gone to the dogs somewhat. Richard Freeman of course might suggest that I'm blessed in that I'm feeling the stretch earlier rather than I used to. Thank you Richard.
Looking at this video you can see I have a bit of winter belly on me, carrying a little extra weight there, slower practise doesn't compensate for rediscovering Japanese food, what can I say.
Plus I'm being stubborn, I know a week or two of full on faster paced Ashtanga will drop the extra couple of kilo ( 3 actually) but I'll be damned if I'll sacrifice my breath to lose a few pounds, I want to see if the extra weight will just drop off by itself by eating better (less) while maintaining my regular slow practice.
Will let you know.
Will let you know.
Below are my original vinyasa Krama videos from 2010, first with the Uttana Mayurasana on it's own then the full Vinyasa Krama Supine Sequence at regular speed there's a speeded up version on youtube HERE. Also a shorter, simplified version HERE
Also practice sheets on the blog that turned into my Vinyasa practice book HERE
Also practice sheets on the blog that turned into my Vinyasa practice book HERE
NB: The Vinyasa Krama sequences are pedagogic sequences, they are to show the relationship between asana, how one might lead up to asana as well as extend it. It's good to explore the full sequences occasionally but in our daily practice we would likely only include a couple of asana or subroutines along with some from other sequences one day and different ones the next.
Below the uttana mayurasana I've included the Supine/shoulderstand vinyasa from Krishnamacharya's 1938 Black and White film footage which shows nicely that although these vinyasas don't show up in modern Ashtanga, Krishnamacharya was clearly practicing them as well as no doubt teaching and demonstrating them back in the 30s right there in Mysore when the young Pattabhi Jois was his student.
Krishnamacharya didn't change his teaching or soften it, what we think of as Ramaswami's Vinyasa Krama or even Desikachar and Mohan's presentation of his teaching existed right there along with what we think of as contemporary Ashtanga, they are complimentary approaches, consistent with each other. Krishnamcharya seems to have been teaching the more dynamic style to the boys of the palace, perhaps with an assistant (sometimes Pattabhi Jois) leading them through their practice ( not fixed sequences but along more flexible lines based on Primary, middle and proficient groups of asana - see THIS post and how the Ashtanga sequences are based on Krishnamacharya's table of groups of asana listed in almost the same order as current Ashtanga).
See this earlier post focussing on Krishnamacharya's head and shoulderstands from 1938-1980s
While Pattabhi Jois may have bee assisting his teacher by leading the boys through their practice Krishnamacharya was supposedly occasionally in a side room giving private lessons to students of all ages and stations no doubt along more Vinyasa Krama lines, depending on their age, condition.
Krishnamacharya didn't change his teaching or soften it, what we think of as Ramaswami's Vinyasa Krama or even Desikachar and Mohan's presentation of his teaching existed right there along with what we think of as contemporary Ashtanga, they are complimentary approaches, consistent with each other. Krishnamcharya seems to have been teaching the more dynamic style to the boys of the palace, perhaps with an assistant (sometimes Pattabhi Jois) leading them through their practice ( not fixed sequences but along more flexible lines based on Primary, middle and proficient groups of asana - see THIS post and how the Ashtanga sequences are based on Krishnamacharya's table of groups of asana listed in almost the same order as current Ashtanga).
See this earlier post focussing on Krishnamacharya's head and shoulderstands from 1938-1980s
While Pattabhi Jois may have bee assisting his teacher by leading the boys through their practice Krishnamacharya was supposedly occasionally in a side room giving private lessons to students of all ages and stations no doubt along more Vinyasa Krama lines, depending on their age, condition.