Standing Asanas
Even as the definition asana is to be seated, in Hatayoga several standing postures are common and popular. In the vinyasakra yoga practice out of the 10 major sequences three are standing sequences. The most well known is the Tadasana sequence wherein one stands with the feet together and performs several asanas and many vinyasas centered around individaul asanas subroutines. Of the other two sequences, one requies standing on one leg and keeping the other leg in different positions in different asanas and then doing exquisite movements standing on one leg.This sequence requires a great sense of balance and regular practice instils a certain sense of balance both physical and mental. The third sequence in standing with the feet apart say equl to the length of one's leg, in the form of a triangle,known as trikonasana. This sequence is very popular with contemporary yogis. Because of the broader base Trikonasana affords,it becomes much easier to work powerfully with the body muscles and also work with the joints as hips spine etc.
The Tadasana sequence is the first asana sequence my Guru taught us. Standing on both the feet with the feet together, ankles touching each other, the thighs close, pelvis slightly forward and shoulders slightly thrown back this ensures standing straight in samasthiti or state of balance. Keeping the head down one mey watch how one balances when the eyes are also closed. Staying for a minute or two daily as soon as one gets up from bed would help to start the day with an even temperament. Since all movements are done with synchronized breathing in this system, a minute or two of close observance of the breath would be helpful. Then many arm movements known as hasta or bhuja vinyasas help to stretch the muscles of the arms, neck and the chest and thus the accessory muscles of breathing. This would facilitate good breathing habits. Parva Bhangi and the vinyasas of side bending and also sideward turning both of which will help the flexibility of the spine and forms the next subroutine in this Tadasana major sequence. Forward bending or uttanasana is the next subroutine and can be done with ardha uttanasana or half forward bending. This early prparation helps to stetch the muscles in the posterior part of the body as the calf muscces, the thigh muscles, the hamstrings, the glutial muscles etc. This subroutine lends itself to several vinyasas of the arms like padangushtasana, niralamba uttanasana. parsva- bhaga uttanasana and others. The next major joints that are dealt with are he knees,and all these are done still with the feet kept together and doing all contraction movements on exhalation synchronized with the movements and expansion movements like back bending during inhalation. Half squat and then full squat with varying arm positions mark the variety of vinyasas in this sequence. Utkatasana also can be used for some more involved asanas like malasana, kanchyasana, pasasana and others. Finally we have the tadasana where one tends to stand on the toes. It could be seen that vinyasa krama provides opportunities to do several asanas subroutines and vinyasas to be performed within one basic asana in this case the Tadasana. There are a few very interesting off shoots from this sequence viz., Khagasana or bird pose, ding namaskara or salutation to the directions and with some additions from other asanas the well known surya namaskara the 12 vinyasa subsequence to salute the sun.
One legged postures are a class. When these postures are approached with vinyasas they bring out the best of balance. These were aso known as tapasvin poses or penance poses. Asanas like Bhagiratasana, Durvasasana and trivikramasana named after an avatara of the Lord, Vishnu come to mind. Though these poses appear simple if one can learn to stay in these poses for a time, say five minutes or more then one develops a good sense of balance a certin calmness and which will be helpful in developing one pointedness. Many of those who participate in the vinyasa krama yoga program initially do not consider them as very exciting but over a period of time start appreciating the unique sense of balance and calm they appear tpo generate and include them in their daily cup of asanas.popular with modern day yogis.
The Trikonasana or Triangle pose is very popular with modern yogis The uttita trikonasana where the feet are kept wide apart, usually involves side bending without bending the knees and looking straight. These are very good hip exercises and because of the broad base one is able to stretch the muscles more powerfully. The next asana and vinyasas will be uttita parva konasana wherein one still standing straight with the feet kept apart but bends the knees alternately to bend on either side. This lateral movement of the hips on a firm base of the feet helps to slowly and strongly stretch the hips, the groin and perineum laterally. Then we have the parsvottanasana wherein one turns to sides alternately with the feet kept aprt as in trikonasana. Without bending the knees one would bed forward giving a powerful turn to the hips. And finally we have the famous virabahadrasana or better known as warrior pose wherein one not only turns the body to the side but also bends one of the knees giving a new set of movements strong and powerful. There are quite a few vinyasa movements possible in each one of the four asana positions with the Trikonasana base.
The next set of asanas while standing can be considered an extension of trikonasana wherein one spreads the feet further apart and do a few movements like forward bends side bends and also some back bends. It is known as prasarita pada uttanasana.If one can spread the legs further one can sit on the floor which would be samakonasana.a
The three major standing sequences with a number of subroutines and scores of breath synchronized winyasas are very powerful and may be an artistic way of doing asana practice afforded by Vinyasa krama. For more instructions and movemnts please refer to my book "Complete Book of Vinyasa Yoga"
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I am sending this letter a couple of days earlier than usual as I will be travelling next couple of days and may not have adequate facility to send it later
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Steven Ross attended my 6 week full time 200 hour Vinyasakrama Yoga Teacher Training program at Loyola Marymount University several years back. Since then he started a yoga studio in Austin TX, East Side Yoga and has run it successfully for sevaral years now. I taught a week long program there a few years back and was in his Studio again earlier this month for a week. For the weekend I spoke on Mantra yoga, taught Vinyasakrama and also spoke and taught Viloma Ujjayi pranayama. During the week, I taught in the forenoon several sequences from Vinyasakrama yoga based on my studies with my Guru Sri Krishnamacharya. It included Tadasana (tree or mountain pose and vinyasas), Asymmetric seated poses like marychyasana, Janusirshsana and vinyasas, Trikonasana sequence including Virabhadtasana and vinyasas, Suptasana including sarvangasana and vinyasas, Vajrasana and other seated poses and vinyasas and pranayama and introduction to dharana meditation practice. The afternoon sessions each 2 1/2 hrs included discussion of several topics of interest to practising yogis like 1) what is Yoga 2) Hatayoga for Internal Organs, 3) Fundamentals of Samkhya 4) The first 4 sutras of Yoga sutra 5) Upanishad Vidyas. Nice group and very good participation. Thank you Steven and all those who participated.
I will be teaching a 15 day 100 hr Vinyasakrama Yoga TT program at One Yoga in Victoria Canada from June 30th 2018
I would like to mention about another program that yoga practitioners and teachers may find especially useful. It will be for 8 days teaching, morning 2hrs 30 mts Samkhya Karika and afternoon 2hrs 30 mts the close sibling philosophy (darsana) Yoga Sutras of Patanjali, totalling 20 hrs each. Studying these two darsanas that complement each other could be very useful in understanding the Sutras better. The twin program starts July 28, 2018 Here is the link to register
https://cal.lmu.edu/event/lmux180728#.WzEVWKczaM-