2. Sirsasana
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| Sirsasana #proficientprimaryproject |
Sirsasana, no variations.
twenty five breaths,
two breaths a minute.
10 sec. Inhalation
5 sec. kumbhaka
10 sec. Exhalation
5 sec. Kumbhaka
1. Start with slowing the breath down to 8-10 seconds for inhalation and the same for exhalation.
2. Add 2 second kumbhaka (breath retention) after inhalation (can't employ full jalandhara bandha here with the chin lock so instead, swallow at the end of inhalation to close throat.
3. Once 5 second kumbhaka is comfortable introduce 2 sec kumbhaka after exhalation with Mula and Uddiyana bandha- build up to five second.
Followed by ten minutes of variations in Sirsasana with appropriate breathing.
Appendix
About the Proficient Primary Project
Proficient Primary Project. #proficientprimaryproject
If advanced asana can be endlessly promoted through Instagram then perhaps we can also promote Primary asana and the proficiency we can explore there, in postures that most can approach.
On Instagram https://www.instagram.com/grimmly2016/
In Krishnamacharya table of asana in Yogasanagalu (Mysore 1941) he included three groups of asana, Primary, Middle and Proficient. Primary and Middle were turned into the Primary and Intermediate (2nd) series by Krishnamacharya's student Pattabhi Jois mostly following the order of the table. The proficient group with other asana Krishnamacharya was teaching at the time came to be taught by Pattabhi Jois as Advanced series A and B (later 3rd,4th, 5th and 6th series). I'm choosing in this project to think of proficiency as an approach to asana rather than a category of asana. Few will manage to practice all the asana Pattabhi Jois and Krishnamacharya presented, Krishnamacharya never thought it necessary that we should ( although perhaps a few of us). Krishnamacharya never it seems intended asana to be fixed in a series, most of us will never complete 2nd series, many will not complete Primary. However if we maintain our practice for a number of years, even if we practice only half the primary group or series of asana along with our pranayama we can still develop proficiency in our asana practice, explore the asana we have in ever more subtlety of breath and bandha and focus. Advanced practice can look like this.
It is not necessary to switch ones whole practice overnight ( if at all) to longer, slower breathing with longer stays and perhaps kumbhaka, resulting in less asana practiced. We might begin with just one asana, a different asana each practice. Regular Ashtanga of course already includes longer stays in finishing.
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| Sharath - Baddha Konasana |
I had thought about making my earlier post on 9 years of home practice my last (not for the first time) but perhaps this might make a nice direction for the blog, exploring Primary asana and perhaps some more basic Intermediate series/group asana with more proficiency. Not so much getting lost in technique and alignment, which can be yet more distraction but exploring the possibilities of the breath ( it may well be that the breath improves the alignment which in improves the breath).
And perhaps to look again at the so called Ashtanga Rishi approach project, less asana with longer stays but this time with longer, slower breathing and Kumbhaka just as Krishnamacharya presented in Mysore in the1930s when Pattabhi Jois was his student.
Advanced asana aren't intrinsically bad, it depends on our motives and intentions in practicing them, I had as much Asana madness as anyone.
from my previous post....
These (advanced ) asana were fun to explore over a period of three to four year but at some point it may feel time to put the toys away and look for something more. Some manage to do both of course, play/explore/research the more intricate and physically demanding asana ( and Krishnamacharya hoped a few would) and still go deeper into the practice. Personally I just wanted to breathe more slowly, which meant less asana and less asana and at my age meant less of the intermediate and advanced asana.
And perhaps to look again at the so called Ashtanga Rishi approach project, less asana with longer stays but this time with longer, slower breathing and Kumbhaka just as Krishnamacharya presented in Mysore in the1930s when Pattabhi Jois was his student.
Advanced asana aren't intrinsically bad, it depends on our motives and intentions in practicing them, I had as much Asana madness as anyone.
from my previous post....
These (advanced ) asana were fun to explore over a period of three to four year but at some point it may feel time to put the toys away and look for something more. Some manage to do both of course, play/explore/research the more intricate and physically demanding asana ( and Krishnamacharya hoped a few would) and still go deeper into the practice. Personally I just wanted to breathe more slowly, which meant less asana and less asana and at my age meant less of the intermediate and advanced asana.
A hashtag?
#proficientprimaryproject
Update: In response to a question: Can I join the 'project' and use the hashtag? Yes of course , please do, add the hashtag to your own proficient primary photos/videos
Uddiyana bandha
Most of the pictures I'll be posting in the Proficient Primary Project will show a deep uddiyana bandha, this is to draw attention to the focus on the breath (long and slow) and in particular the kumbhaka (retaining the breath in or out). Such a dramatic Uddiyana bandha as in the photos tends to be practiced on the hold at the end of the exhalation.
Exhale fully and before inhaling draw the belly, below and above the navel, in and up. Mula bandha will follow. Hold for 2-5 seconds.