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Contents
DEDICATIONOPENINGMANTRA
FOREWORDINTRODUCTION
CHAPTER1THEWAYOFASHTANGAYOGA
CHAPTER2VINYASA
CHAPTER3THEPRACTICESESSIONTHESTANDINGSEQUENCETHESEATEDSEQUENCETHEFINISHINGSEQUENCE
CLOSINGMANTRA
RESOURCESACKNOWLEDGEMENTSAUTHORBIOGRAPHY
HOWTOUSETHISEBOOK
Selectoneofthechaptersfromthemaincontentslistandyouwillbetakenstraighttothatchapter.
Lookoutforlinkedtext(whichisblue)throughouttheebookthatyoucanselecttohelpyounavigatebetweenrelatedsections.
Youcandoubletapimagesandtablestoincreasetheirsize.Toreturntotheoriginalview,justtapthecrossinthetopleft-handcornerofthescreen.
Dedication
TomybelovedandreveredGuru,ShriKPattabhiJois,who,withthegreatestofloveandpatience,hasshownmethewayofyoga,Ihumblydedicatethiswork.ItiswiththegreatestofrespectthatIattempttopassonalittleofhisteachingstothosestudentswhodonothavethegoodfortunetostudydirectlyunderhissensitiveandexperttutelage.ItiswithloveandappreciationthatI
bowtohislotusfeet.
OpeningMantra
OmVandeGurunamcharanaravindeSandarshitasvatmasukavabodheNishreyasejangalikayamane
Samsarahalahalamohashantyai
AbahuPurushakaramShankhacakrsidharinamSahasrasirasamsvetamPranamamipatanjalim
Om
OmIpraytothelotusfeetofthesupremeguru
Whoteachesknowledge,awakeningthegreathappinessoftheSelfrevealed
WhoactslikethejunglephysicianAbletoremovethedelusionfromthepoisonofconditioned
existence
ToPatanjali,anincarnationofAdisesa,whiteincolourwitha
ToPatanjali,anincarnationofAdisesa,whiteincolourwithathousandradiant
heads(inhisformasthedivineserpent,Ananta)Humaninformbelowtheshoulders,holdingtheswordof
discriminationAwheeloffirerepresentingtranscendedtime,andtheconch
representingcosmicconsciousnessTohimIprostrate
Om
AForeword
stheguruandteacherofJohnScott,IampleasedtobeabletosayafewwordstosupportthisbookthatJohnhasproducedin
accordancewiththetraditionalmethodasIhavetaughtit.Ashtangaisaveryfineyogamethod,havingitsrootsfirmlyestablishedintheIndianculturesincetimeimmemorial.Itbringsmegreatjoythatthefruitsofthisyogasystemhavereachedstudentsworldwide.AshtangaYogaishelpingmanypeoplethroughouttheworldtobalancethemental,physicalandspiritualpressuresandstressesposedbythemodernworldweliveintoday.
Yogawasonceregardedasaspiritualpractice,suitedonlytosannyasinsorpeoplelivinganabsolutecelibatelife.Thishaschangedandithasbeenmydutytomyguru,ShriTirumaliKrishnamacharya,topassontheteachingsofthisfinemethodandtoshareitwithasmanypeopleaspossible,forthegreatergood.ItrewardsmetoseesomanyofmyfinestudentscontinuingtopassontheteachingsandsubsequentbenefitsofAshtangaYoga.Thetraditionalmethodofteachingispassingdownthemethoddirectlyfromgurutostudentand,inthisbook,Johnrefersmanytimesfortheneedtolearnthepracticedirectlyfromaqualifiedteacher.
Thestep-by-steppresentationofthisbookisaclearandpreciserepresentationofthepracticemethod,andcanbeusedtoenhancethestudyofAshtangaYoga.Ihaveoftensaid“Onepercentistheoryandninety-ninepercentispractise”.Itisthe“doing”orthedailypractisethatbringsthemanybenefitsandrewards.JohnScottismygoodstudent.HehaswrittenthisfinebookshowingthecorrectmethodofAshtangaYoga.IgivemyblessingtoJohn,thisbookandtothestudentswhoreadit.
Om
ShriKPattabhiJois
ShriKPattabhiJois
Introduction
AshtangaVinyasaYogaisninety-ninepercentpracticeandonepercenttheory.Practise,practise,practise,doyourpracticeandALLiscoming.–ShriKPattabhiJois
Guruji’smostfamoussutraranthroughmymindasIembarkedontheprojectofeditingthisworktoproduceanupdatededitionofAshtangaYoga,thedefinitiveguidetodynamicyoga.
Now,after30yearsofpractisingthisformofYoga,wheninterviewedI’moftenaskedwhathaschangedformeduringthistime.Theshortansweristhatthepracticehasnotchanged,Ihave.Throughcontinued“Practise,Practise,Practise”andpassingonGuruji’smethod,Inolongerlookoutsideofmyselfforanswers–Ilookinside.Thepracticeisnolongeraworkoutbutrathera“workin”.
Eighteenyearsago,whenapproachedbyJonathanHilton,aneditoratGaiaBooks,withaviewtowritingabookonAshtangaYoga,IdidnotthinkIhadtheexperienceorknowledgetowritesuchabook.IremembertelephoningGurujitoaskforhisconsent.IcanhearhisanswerasloudandclearnowasIdidwaybackthen.“You?!Youwritebook?”Ireplied“YesGuruji.I’vebeenaskedtowriteabookonAshtangaYoga.”“Hmmm…”washisdoubtfulresponse.“Guruji,IhavebeenaskedmanytimesbytheeditortowritethisbookandmanytimesIhaverejectedtheoffer,sayingIdon’thavethenecessaryexperienceorknowledge.TheeditorrepliessayingthatalltheirenquiriespointtomeandthatifIdonotacceptthisofferthey
theirenquiriespointtomeandthatifIdonotacceptthisoffertheywouldfindsomeoneelse.SoGuruji,Ifeelaresponsibilitytoyou,tothepractice,andtothenewstudentsandthat’swhyI’mcallingyou,foryourapproval.”TherewasalongpauseandthenGurujirepliedwith“Yes,youwritebook!”
IknewthatIwasacompletebeginnerinGuruji’seyes.ThoughIwashumbledbyhisacceptanceofthesituation,somethinginsidemeknewthatifIusedGuruji’smethod,sataligned,countedandregulatedmybreath,turnedmyfocustolookdeepwithin,transcendingmyordinarythinkingmindtoseeclearlythepracticeasitis,andifIsimplyrecordedmydirectexperiencewithGuruji,itwouldbepossibletowriteatextthatwouldinspireandhelpotherseekersontothepathofyogaandselfenquiry.
Theneweditsinthissecondeditionandtheinclusionofthe“CountedMethod”revealthemostsignificantchangethatIhaveundergone.WhenItookmyfirststepsontothepathofyoga,Iwasattractedtothephysicalexpressionofthepractice–howIlooked.Iwantedtolooklikemyfirstteacher,DerekIreland,whoinspiredmesomuch.HewaslikeTarzan,withanamazingphysique,andhischarismaticpersonalitydrewmanypeopleintothepractice.MyinitialmotivationdevelopedintosomethingdeeperasDerekchallengedhisstudentstomeetthemselvesonthemat.Mostimportantly,though,DerekintroducedmetoGuruji.
Gurujiwelcomedmeintohisshala(home)withsuchacceptance,kindnessandlove.Hecouldseeallmy“stuff”–myconditionedthoughtsandpatternsofmovement–butwelcomedmeinnevertheless,forheknewthatIwassufferingfrommyconditionedexistence,caughtintheignoranceofmydelusionalviewofmyselfandtheworldaroundme.Heknewhehadasolution–apracticethatwouldhelpmetohelpmyself.HiscompassionforthesufferingintheworldwashisinspirationandreasonforteachingAshtangaYoga.Heknewthatlinkingasanastooneanotherbyacountedsynchronizationofmind,breathandmovementwouldbringfoundationandstrengthtopostures,anevenflowingbreathand,ultimately,mindcontrol.Guruji
alsoknewthat,eventually,thisharmonyandpeacewouldspreadtotheworldifhisstudentssharedthemethodofvinyasawithothers.“Yogaismindcontrol,notjustmereexercise”Gurujiwouldsay,pointingdirectlyatmyheart.ThiswasGuruji’snumberonesutra–mindcontrol.
SowhenIwasinformedthatasecondeditionofthebookwasunderway,Ismileddeeply,thinkingofGuruji,andinstantlyknewthisneweditionmustincludeGuruji’ssecrettothepracticeofAshtangaYoga.Forthe60yearsofGuruji’steachinglifehecounted–hecountedvinyasaeverydayinhispracticeshalaand,evenwhenteachinginternationallyontours,hiscountwouldhold100ormorestudentsflowingasonedynamicconsciousness.Asadedicationtomyteacher–tomyguru–IwishtopassonGuruji’stristana,atri-focuswhichhepresentedsimplyinthissutra:“posture,free-breathing,lookingplace”.
ThirtyyearsagoIdidnotknoworrealizethatGurujiwascontinuouslycounting,chartingthesynchronizationofmind,breathandmovementthroughouteachsession.Ididnothavethelanguage,theearsorthespacetoreallyhearwhatGurujiwassaying.Iincorrectlythought“catvāriexhale,pañcainhale,satexhale”meantsimplyjumpback,upward-facingdog,downward-facingdog.Now,onreflection,IunderstandhowGurujiwas,withsubtletyandgrace,passingontohisdisciplesapersonalpracticemantra–tosynchronizemind,breathandmovement.
“Practise,Practise,Practise...”nowmeanstome,repeat,repeat,repeatthatcountedmantra.Ihavediscoveredthat,whenrepeatedcontinuously,themantrahelpstocleartheordinarythinkingmindofalltheunnecessaryconditionedthoughtsofdoubt,fear,failure,ambitionandsoon–alltheconditionedmemories,emotions,associations,limitations,andprojectionsofourresultsandtheworldwecreate.Tristanacomestogetherasanalchemyofmind,breathandbody–cleansingofthegrossphysicalbodythroughtheheatgeneratedfromthedynamicmovementofvinyasa,cleansingofthe
subtleenergybodyfromthemeteredandmeasuredujjayibreathingthroughoutvinyasa,andthecleansingoftheverysubtlementalbodybythecontinuouscountingofvinyasa,leavingthemindtranscendedofconditions,focused,clearandluminous.
Ifyou,thereader,learnthecountedmantraassetouthereinthisbook,andcontinuouslycounteveryvinyasa,youwillbeinapositiontotranscendthelimitationsofyourordinaryselfanddiscoverhowextraordinaryyouare–anembodimentofprana(internallifeforce),emptyofconditionsanddelusions,flowingeffortlesslyintoandoutofformaccordingtothenaturalflowoftheuniverse.
Andifyouarenewtoyoga,havingenteredthroughthedoorlabelled“healthandfitnessforclarityofmind”,thenbeready,asyouwilldiscoverAshtangaYogaismorethanjustanexercise.Itgoesmuchdeeperthanthat;itisapaththatwillleadyouinwardonajourneyofpersonalself-transformation.
AboutthisbookManyyearsofpracticeareneededforAshtangaYogastudentstodevelopanunderstandingofthesystem’strueessence.Itisimpossibleinanintroductorybooksuchasthistobringfullytolightthedepthofpracticenecessarytoachievetheunionofmind,bodyandsoul.Whatcanbetransmitted,however,andwhatthisbookpresents,arethemethod’skeyprinciplesandtechniques.Ittakesacombinationofdedication,discipline,motivationandstaminatoachieveanylastingbenefit.AshtangaYogaisadailypracticethatultimatelybecomesawayoflife.Ihopethatthistextisaninspirationtoyou,encouragingyoutocountyourfirst“VictoriousBreath”.
Ifyouareacompletenovice,itisnotadvisabletostartAshtangaYogausingjustabookasguidance.Usethecontactsatthebackofthebooktofindacertifiedteacher.Beforefindingateacher,however,youcanstartworkonSuryaNamaskaraAandB.Takecaretoreadalltheinstructionsandnotethatrepetitionoverconsecutivedaysisthetraditionalmethodoflearning.Don’trush.Payparticularattentionto
countingthebreath/movementsintoandoutofeachposture.
1
TheWayofAshtangaYoga
AshtangaYogaisascienceandapracticethathasevolvedoveraperiodofthousandsofyearstodealwith
moral,physical,mental/emotionalandspiritualdevelopment.Thetermashtanga,whichmeans“eightlimbs”,wasdevisedinabout200BCbythegreatIndiansagePantanjali.Hewasthefirstyogitosystematizeanapproachtoyoga,andhiseight-limbsystemprovidedthen,asitstilldoestoday,asetorderofstepsthroughwhichpractitionerscanprogressinordertoreachastateofyoga.Inthiscontext,“yoga”meanstheyoking,orunion,ofmind,bodyandsoul,leadingtowardself-realization.Inordertoachievethisunion,itisfirst
necessarytotakecontrolofthemindandtoremovetheunnecessarystimuliandclutterthatgetinthewayof
clarity.Withintheeight-limbedsystemofAshtanga,thethirdlimbisAsana.Thisisthepracticeofclassicalyogapostures,anditisthemethodthattiesthemindtothe
bodythroughthe“threadofthebreath”.Inthissystem,thecountedbreathmovementbecomesthekeytothe
focusingofthemind.
Whenexecutedwithgrace,theForwardBendradiatesqualitiesofinnerpeace.Thisposeappearsmanytimesinvariousguisesthroughoutthe
practice–balanced,astheonepicturedhereinUrdhvaMukhaPaschimattanasana;standing,asinSuryaNamaskara;orseated.Thephysicalbenefitsoftheforwardbendarenumerous,butinparticularthe
digestiveprocessesarestimulatedandstrengthenedasaresult.
TheEightLimbsofAshtanga
InadirecttranslationfromtheancientSanskritwordashtanga,ashtomeans“eight”,whileangameans“limb”or“stage”.TherenownedIndiansagePantanjali,writingmorethantwothousandyearsago,assignseightlimbstothetreeofyoga–eachlimbbeingastageorstepalongthepathtoself-realization.Inthetraditionstemmingfromthisancienttext,eachlimbofyogaisgiveninapreciseorderthroughwhichpractitionersmustprogress.Startingfromthebottom,theseeightstagesare:Yama(moralcodes);Niyama(self-purificationandstudy);Asana(posture);Pranayama(breathcontrol);Pratyahara(sensecontrol);Dharana(concentration);Dhyana(meditation);andfinallySamadhi(contemplation,self-realizationorastateofbliss).
Throughhiswriting,Pantanjaliinstructsusthatalleightstagesmustbeobservedandpractisedinturninordertopurifyandyoke(meaning“tounify”inthiscontext)mind,bodyandsoul.Thefruitsofthetreeofyogaareavailabletobeharvestedyearlyandimprovetoperfectionwithmaturity.
Becausetheconceptsunderlyingthefirsttwolimbs,YamaandNiyama,areinitiallydifficulttograspforanybodywhohasnotbeensteepedinEasterntraditionsandphilosophysincebirth,ShriKPattabhiJois(Guruji)firstintroduceshisWesternstudentstoAsana,thethirdlimb,becauseitisthroughthedemandingdisciplineandpracticeofAsanathatstudentsbegintoobserveandunderstandtheimportanceofbreathcontrol.Throughtheobservanceoftheujjayi
breath(seeVinyasa),studentsbegintoexperienceclarityofmind.Withthisbackground,studentsthenhavesomeabilitytocontemplatedevelopingthefirstandsecondlimbsofyoga.
Yama(moralcodes)Thewordyamacomesfromtherootwordyam,whichmeans“torestrain”.Yamacanbedividedintofivemoralcodes:Ahimsa(non-violence);Satya(truthfulness);Asteya(non-stealing);Brahmacharya(preservingvitallifeforce);andAparigraha(non-possessiveness).
Yamaindicateshowindividualsshouldrespondandrelatetootherpeopleandalllivingbeings,andtotheenvironment,inordertoachieveapeacefulandharmoniousworld.InthepracticeofAsana,studentslearnthattheymustfirstbeabletoobserveallthemoralcodesintheirrelationshipwiththemselvesinordertorelateinthesamefashiontotheoutsideworld.
ThroughoutthepracticeofAsana,studentsmustrespectthelimitsandcapabilitiesoftheirownbodies.Atnopointshouldtheyforceamovementorimposeastretchthatcausesinjurytothemselves.
Ahimsadealswiththeaspectofnon-violentaction.WhenstartingthepracticeofAsana,studentswillalmostcertainlybecomefrustratedatsomepointwiththedifficultyofachievingaparticularposture–thelotusposture,forexample,whichistheclassicmeditationposeandrequirespatienceandtolerancetolearn.Thisfrustrationcancausestudentstoforcethemselvesintotheposturewithoutshowingduerespectfortheirknees.Thiswilleventuallyresultininjury.Thesedifficultandpotentiallyinjuriousposturesaredesignedtoteachyogastudentshowtorelatetotheirownbodies,notwithviolencebutwithrespectandlove.
Satyateachesstudentstobetruthfulintheirrelationshipswiththemselvesandwithothers.InthepracticeofAsana,youneedtobehonestwithyourselfandyourpracticewithoutharbouringegotisticalexpectations.Itisimportanttoacceptwhereyourpracticeiswithoutalwaysstrivingformore.Practicerequiresdevotion,disciplineand
enthusiasmwhileworkingwithinreasonablelimits.Asteyateachesstudentsnottocheat,stealorbejealousorenvious
ofothers.YogaAsanaisanon-competitivepractice,andstudentsneedtolooktotheirneighboursforinspirationratherthantocastjudgementsortomakenegativecomparisons.
Brahmacharyaisthedisciplinedesignedtopreventpractitionersturningtosexualpassionatinappropriatetimesduringthemonth.Therearetimessetdownwhenitisconsideredappropriateformenandwomentoenjoyeachother’sbodies,andalthoughitisunlikelythatmanypeoplewillwanttoimposewhat,toWesterneyes,appearstobeanarbitrarytimetableontheirsexualactivity,thepracticeofAsanaholdstothebeliefthatsquanderingsexualfluidsdrainsthepractitioner’senergyandweakensthebodyandfocusofmind.
Aparigrahaisconcernedwithnon-possessiveness.InrelationtoAsana,forexample,itisbettertopractisefortheappropriateamountoftimenecessarytomaintainyourphysicalhealthratherthantopushyourselftoohardbecauseyoudesiretobebetterthanyouare.ThispartofthemoralcodeofYamateachesyouhowtoletgoofthe“attachmenttoprogress”andtoallowprogresstohappenspontaneously.Ifthedemandsonyouincreaseforanyreason,thenallowyourpracticetoreflectyourchangedcircumstances,withoutyoufeelingtheneedtoholdontowhatyouwereabletoachievebeforethechange.Sometimes,lessismore.
Niyama(self-purificationandstudy)Nicanbetranslatedas“down”or“into”,whileyammeans“torestrain”.Niyamacanbedividedintofivecodes:Shaucha,Santosha,Tapas,Swadhyaya,andIshwarapranidhana,allofwhichrefertoself-cleansingandcanbedealtwithtogether.IfYamaistodowithmentalpurification,thenNiyamadealswithcontentmentandphysicalcleansing–purificationofthebody–bothinternallyandexternally.SpiritualpurificationisachievedthroughtherecitalofVedicmantrasandsurrenderoftheselftoGod.
StudentsofyogaaddresstheconceptsofYamaandNiyama
StudentsofyogaaddresstheconceptsofYamaandNiyamagradually,certainlyoveraperiodofyears.Gurujisuggeststhatthroughthepracticeofthethirdlimb,Asana,yogastudentswillbegintoregulatetheirbreathand,insodoing,begintofindsomeclarityofthought.Thisclarityallowsstudentstorelatewithkindness,honestyandrespectbothtothemselvesandtoothers.Ifthesecodesarenotadheredto,studentswillnotachievetheunionofmindandbody;insteadthepostureswillactonlyasanotherformofexercise,andstudentswillmisstheopportunitytoharvestthefruitfromthetreeofyoga.
Asana(posture)Fromthewordaas,meaning“tosit”or“tobe”,asanadenotesaparticularpostureormodeofsitting.“Seat”isthemostliteraltranslationofasana.AshtangaYogaorganizespostures(asanas)intothreegroups.Theprimaryseries(YogaChikitsa)alignsandpurifiesthebody.Theintermediateseries(NadiShodhana)purifiesthenervoussystem.TheadvancedA,B,CandDseries(SthiraBhaga)integratesstrengthwithgraceofmovement.Eachserieshasbeenpreciselyarrangedandeachlevelmustbefullydevelopedbeforestudentsprogresstothenext.
Theprimaryseriesis,therefore,thebeginningofAsanapractice,anditiswithinthisseriesthatstudentsareintroducedtotheprinciplesandtechniqueofbreath/movementsynchronicity.Thisprovidestherootsandfoundationthatsupporttheothersevenlimbsofyoga.
Theasanahavebeencarefullyorganizedinaspecificsequencetoaccesseverymuscleinthebody,stretchingandtoningthem,aswellasthenerves,organs,glandsandenergychannels.Butasanasarenotmerelyexercises;theyareposturesandtransitionssynchronizedtothebreath.Itisthroughtristana(theunionofvinyasa),bandhas(thelocksorsealsthatprotectthebody)anddristis(lookingpoints)thatpractitionersjourneyinside,workingdeeplyontheinnerbody,openingandclearingthenadis,theenergychannelsofthesubtle
body,allowingthemselvestoaccessandharnesstheinternallifeforceknownasprana.Onlywhenthispranicenergyhasbeenaccessedcantheyogitranscendthephysicalbody.
Bypractisingasanaintheprescribedsequence,studentsgainthenecessarystamina,strength,flexibilityandsteadinessofmindtositinPadmasana,theclassiclotusposition(seeBeginner’sFinishing).Oncetheycansitinthisposeforlongperiodswithoutdiscomfort,theycanbeginpractisingthefourthandseventhlimbs(PranayamaandDhyana),whichtakethemtohigherstatesofmindthanispossiblethroughnon-yogicexercise.
Pranayama(breathcontrol)Pranameans“breath”,“energy”,“strength”or“lifeforce”,whileayamameans“length”,“restraint”,“expansion”or“stretching”.Formostofus,breathingisaninvoluntaryreflexaction.Yogis,however,appreciatetherolebreathhasinfocusingthemind,andPranayamawasdevelopedtocontrolbreathingasamethodofcontrollingthemind.
Throughthepracticeofasana,yogastudentsslowlybegintolearnthedynamicsofbreath–howtoequalizeinhalationandexhalation,andsynchronizemovementtobreath(ratherthanbreathtomovement).Thisrequiresconstantconcentrationontheflowofbreath,andthisconcentrationisthebeginningofPranayama,PratyaharaandDharana.
Intheearlystagesofyogapractice,tomoveinto,holdandthenmoveoutofanasanaaredifficulttoachieve,especiallywhilemaintainingbreath/movementsynchronicityandwithoutstrainingthebreathorthebody.
Pranayamaisanadvancedformofcontrolovertheinhalation,exhalationandretentionofthebreath(holdingthebreath).Youmusttreatbreathcontrolwithgreatrespect.Pranayamaisapowerfultool,directingenergythroughtheenergychannelsofthebody.Inordertoworkproperlyandefficiently,theseenergychannelsmustbecleanedandclearedandthebodymadestrongthroughthepracticeofAsana.
andclearedandthebodymadestrongthroughthepracticeofAsana.Thebreath,too,mustbestrongandclearwhenperformingtheasanabeforeundertakingPranayamaasaseparatepractice.StudentsmustattainanadvancedlevelofAsanapracticebeforeShriKPattabhiJoiswillinstructthemintheartandscienceofPranayama.
Pratyahara(sensecontrol)Pratimeans“against”or“back”,andhaarameans“takehold”–soPratyaharaisto“holdback”.WhenyouarepractisingAsanaandPranayama,yourmindcaneasilywanderawayfromconcentratingontheinnerbodytoothermatters–forexample,someimminentsocialengagementoridleconsiderationaboutwhatisfordinnerthateveningorsuddenlyrememberingthatyouneedtopickupyourtrousersfromthedrycleaners.Alternatively,yourmindcanspiralinonapaininyourkneeandthepainthenbecomesthefocus.
Pratyaharaisthelimbofsteadiness;itoperatesbycontinuallybringingthemindbacktotherhythmofbreath.Asaresult,themindiscalmedandcontrolled,andasthefocusdevelopstoahigherlevelstudentsareabletoharnessandcontroltheirsenses.Whenfullawarenessisachieved,theminddoesnotwaverorlatchontopassingthoughts–itsimplyallowsthethoughttopassonby.Pratyaharaisaboutsensecontrol.Ratherthanclosingthoughtsout,youlearnnottobecomeattachedtothemastheymovethroughyourmind.Atalltimesyouarefullyawareofsensationsinyourbody,andifyouhaveapainfulknee,forexample,thisisacknowledgedorsupportedthroughreleasingthepainusingadeliberate,smooth-flowingexhalation.
Dharana(concentration)Theworddhartranslatesas“tohold”or“tomaintain”.WhenpractitionersachieveahighlevelofPratyahara,themindisundisturbedbystraythoughts,soundsandsensations,suchaspain.In
thisstate,itispossibletoachieveadeeplevelofconcentration.WithinthepracticeofAsana,whenDharanaisachievedthemindreachesasinglefocus,concentratingpurelyoninhalationandexhalationandthelookingplace,ordristi.
Dhyana(meditation)Dhyanacomesfromdhyai,whichmeans“tomeditate”or“contemplate”.Thecombinationoflimbsfiveandsix(PratyaharaandDharana)bringsaboutastateofdeepmeditationwherethereisnodistractingthoughtatall.InAsana,thepranicenergyofthestudentflowsthroughoutthesequenceofasana.Fromthebeginningtotheendofthepractice,thethreadofthebreathisunbroken.Eachpostureisgracefullystrungonagarlandofasanas,becoming,ineffect,amovingmeditation.
Samadhi(contemplation)Samameans“thesame”,whileadhitranslatesas“thehighest”.ToreachSamadhiistheculminationofalltheeightlimbsofAshtanga.Itisthegoal,thefruitofthetree.Toreachthispointyouhaveclimbedtotheveryhighestreachesofthetreeandyoucansee“all”.
Itisthefruitthatcreatestheseedforthenextgenerationoftreesanditisthefruitthatistheedibleoringestiblysweet-tastingpartofthetree.Thefruitisforustoconsume,orforustobeconsumedwithin.ToreachSamadhiistobecomeonewithGod.
ThefirstfourlimbsofAshtangaaretheexternaldisciplinesthat,whenpractisedregularly,createthenecessaryphysicalandmentalstatefromwhichtheremainingfourinternallimbscanspontaneouslysproutandunfold.AshtangaYogaisatried-and-testedsystem.WhenweseriouslyapplyourselvestothepracticeofAsana,combinedwithujjayipranayamaanddristi,insuchasystematicway,wecanbegintoliberatethemovementofalloftheeightlimbsofthetreeofyoga.
TheLotusposture(Padmasana)istheclassicyogameditationpose.Thespineisstraight,eyescastdowntothegazepointknownasnasagrai,
andthefocusisdrawninward–tothebreathandthebandhas.
ObservingtheeightlimbsinthepracticeofAshtangaYogaiscrucialifyouaretotastethefruitsofthetreeofyoga.YogiShriKPattabhiJoisoftensays“Doyourpracticeandalliscoming”.Hedoesnotmeanthatenlightenmentwilljusthappenifyoupractise;heisadvisingthatoncetheseedhasbeenplanted,ithastobetendeddaily,nurturedandwateredthroughthedisciplineofregularpractise.Asaresultofdevotedpractice,insightssproutfromwithin,andanunderstandingofthetreeofyogabeginstogrow.Theeightlimbsbecomethetoolswithwhichtoworkthesoil.Butonlyifstudentsfollowthecorrectpracticemethodwillthetreegrowtomaturity.
2
Vinyasa
Theessenceofvinyasaisthesynchronicityofmind,breathandmovement.Themindisdrawnintofocusby
countingthechoreographyofthebreath–bodymovement,andthenheldbythesoundofthebreath.Thebreathingtechniqueusedindynamicvinyasais“FreeBreathing”;thisfluctuatesaccordingtotheintensityofthemovement.Thebreathingtechniqueusedinstaticasanaiscalledujjayi,or“VictoriousBreath”,wherethequantityandlengthofinhalationsandexhalationsareequal.Thebreathistermed“victorious”because,by
countingeachvinyasa,bothmindandbodyarebroughtintocontrol,flowingasoneandenablingthepractitionertotranscendtheotherwisedistractedandconditionedmind.Thecharacteristicofujjayiisthesoft,sibilant
soundmadewhenbreathing.Inhalationsandexhalations
soundmadewhenbreathing.Inhalationsandexhalationsarethroughthenose;theairistakentothebackofthethroatwhere,byasubtledilationofthemusclesaroundtheglottis,itsflowisregulated.Whenpractisingwithujjayiyoudiscovertheintegralpartnershipbetween
breathandbandha.Thecorrectapplicationofbandhawillfreethebreath,impartinginternalstrengthandlightness
tothebody.
JumpThrough–Sapta7(Vinyasa7–)isthedynamicmovethatbestdemonstrateshowcorrectapplicationofbandhaimpartsinternalstrength
andlightnesstothebody.
BreathandmovementsynchronicityVinyasa
InadirecttranslationoftheSanskritwordvinyasa,vimeans“togo”,“tomove”,“tocastforth”,“toconceive”or“tostartfrom”,whilenyasameans“placing”,“planting”or“prostration”.Throughtheirresearchintotheoriginsofthisformofyoga,guruShriKrishnamacharya(seeForeword)andhisthenstudent,ShriKPattabhiJois,thelateguru(Guruji)ofAshtangaYoga,discoveredtwoimportantfactors.First,alltheasana,or“postures”,arelinkedinanexactsequence,likeagarlandofflowers,andsecond,thereisaprecisenumberofsynchronizedcountedbreath/movementtransitionsintoandoutofeachasana.ThisiscalledTotalNumberofVinyasa.
InhisbookYogaMala,PattabhiJoisdetailshoweachasanastartswithSamasthitih(0)–inwhichthepractitionerstandsreadytomovewithequalbreath–intotheasana(mainposeor“flower”)andthenreturnstoSamasthitih(0),withanexactnumberofsynchronizedbreath/movementtransitions,orvinyasa.TheseprinciplesareintroducedwithSuryaNamaskaraA,inwhichthereareninecountedbreath-synchronizedmovements(vinyasa).Forsimplicity,thepositionsarenamed,butinfactwearecountingthetransitionsfromonepositiontothenextinthesequence.Asaquickreference,theheadingforeachpositiongivestheasananame(e.g.SuryaNamaskaraA),thenumberofvinyasabreathmovements(e.g.Vinyasa:9),thenumberofthemainposeonearrivesat(e.g.Flower
6)andtheplacetorestone’sgazeinthispose(e.g.Dristi:Navel).Studentsmustlearnasananames,flowersanddristi.
TheseprinciplesunderlythepracticeofAshtangaYogaandareresponsibleforcreatingasystemthatisknownforitsgraceful,flowingsequencesoftransitionsandpostures“wovenonthethreadofthebreath”.Andthethreekeycomponentsthatturntheseprinciplesintotheactualityofvinyasaaretheujjayi(VictoriousBreath),thebandhas,andthedristis.Whenallthreecometogether,practitionershavereachedtristana.Havingattainedtristana,practitionersofAshtangaYogacanthenbegintopractisethesixthandseventhlimbsofashtanga–concentrationandmeditation(seeDhyana(meditation)).
Tosimulatethedilationofthenostrils,takethefirsttwofingersofeachhandandplacethemonyouruppercheeks.Lightlystretchtheskineithersideofthebridgeofyournosetoflarethenostrils,andbreatheatthe
backofyourthroat.
UjjayiWhenlearningtheintricaciesoftheVictoriousBreath,studentsoftenfinditdifficulttoproducethecorrectsoundcharacteristicofujjayi.
Todothis,airisdrawninandoutthroughthenose,butthesoundshouldnotcomefromthenostrils.Ifitdoes,youareineffectsniffing.Whenyouaremovingtotherhythmofthebreath,yourmusclesdemandaconstantsupplyofoxygen.Tomeetthisdemand,airflowneedstoincrease–butifyousniff,airflowis,infact,restricted.Topreventthis,eachbreathisdrawninfromthebackofthethroatsothattheairflowcanbeincreasedandmeteredbythemusclesaroundtheglottis.Itisthefrictionofairthroughtheglottisthatproducestheujjayisound.Thisfrictionalsowarmstheairbeforeitentersthelungs.Tohelpcorrectanytendencytosniff,lightlystretchtheskineithersideofthenosetodilateyournostrilssothatairisbeingdrawninatthebackofyourthroat.
Thecorrectujjayisoundissimilartothenoisewavesmakeastheysurgeupapebblybeach.Toachievethisbreathwithsoundyoumustkeeptheglottisopenatalltimesduringtheinhalation/exhalationcycle.Closingyourglottisislikeholdingyourbreath:ifthishappens,theenergyflowstopsandyourmusclesbecomestarvedofoxygenandpranicenergy,andthereforetightenup.Inthisstate,itcouldbesaidthat“wherethereisnobreaththereisnolife”,andthusvinyasaandtheasanabecomelifeless.
Thegruntingnoisespractitionerssometimesmakeindicatethattheglottishasbeenlockedclosed–thisusuallyoccursatthetopoftheinhalationoratthebottomoftheexhalation–andsoyouneedtorefocusyourattentiononkeepingtheglottisopen.Thiscontrolistheonlywaytoachieveujjayi.Youcanpractiseujjayianytimeyoulike–whenwalking,forexample,climbingstairsorevenasapartofarelaxationroutine.
Youcanthinkoftheujjayitechniqueastheinnerstretchingofyourbreath.Onceyouhavemasteredthismethodofcontrollingtheglottis,younextneedtoturnyourattentiontometeringthelengthofeachbreath.Thereisusuallyanimbalancebetweenthedurationofinhalationsandthatofexhalations,andsotheaimnowistoachievesama(“thesame”),theequalizationofboththelengthandintensityofeachinhalationandexhalation.
eachinhalationandexhalation.Inthebeginning,exhalationsareusuallylongerandeasierto
achieve.So,thefirst“stretchingofthebreath”istolengthentheinhalationinordertomatchthatoftheexhalation.Thesecondstretchingofthebreathcomeswhensynchronizingbreath/movementtransitions,whenthelengthofthetransitionsometimesrequiresalongerinhalationand/orexhalation.Theresultofstretchingthebreathisthestretchingofthebody.
BandhaBandhaisthefirstparadoxthatwecomeacrossinAshtangaYoga.Bandhameans“lock”or“seal”,buttheresultofapplyingabandhaistounlockthelatentlifeforceenergyandthentomoveanddirectthispraniccurrentfromitsinnersourcetoenterthenetworkof72,000nadi(“energychannels”)ofthesubtlebody.Thedevelopmentofbandhacontrolcultivatesandincreasesprana,anditisfromtheintegrationofujjayiandbandhathataninternalalchemyisachieved.Whenthischemistryisworkingcorrectly,theasanaisrevealedfromtheinnerbody,andtheouterbodyeventuallyreflectsthatwhichiscreatedwithin.
Therearethreebandhascontrollingthesealingofprana:mulabandha,uddiyanabandha,andjalandharabandha.Allthreebandhasareintegralcomponentsoftheujjayibreathingtechnique.
MULABANDHAThisbandhaistherootlockorrootfoundation.Itisdiscoveredattheendoftheexhalation,whenyouare“onempty”,butitisappliedthroughoutthewholebreathcycle.Attheendofacompleteexhalation,ifyouareintunewiththenaturalworkingsofyourbody,youwillfeelaslightsensationastheanalsphinctermusclessubtlycontract,drawingtheentiregenitalregion,includingtheperineum,inwardandupward.Thisliftingactionofwhatisknownasthe“pelvicfloor”isresponsiblefortheinnermuscularsupportofthelowerdigestiveorgans.
digestiveorgans.Mulabandhaisresponsiblefortherootenergynecessaryfora
firmfoundation,whetherthisfoundationisthefeet,handsorbottom.Mulabandhaisalsothesafetylockprotectingthebody,sealingpranainternallyfortheuddiyanabandhathentodirectitupwardthroughthenadis.
UddiyanabandhaisbestpractisedintheDownward-facingDogposition.Duringthefivebreathstakeninthisposition,practisefullyexhaling
withouttensingyourlowerabdomen.Ontheinhalation,trytodirectyourbreathintoyourbackandchestwithoutlosingthesoftnessandstillness
ofyourlowerabdomen.
TheapplicationofuddiyanabandhaisshownhereonthetransitionoutofaStandingForwardBend.Thisposeisbandha-locating.Placeyour
handsonyourlowerabdomentocheckiftheapplicationiscorrect.Thisbandhahelpstoprotectyourlowerbackwhencomingoutofaforward
bend.
Mulabandhaisdifficulttomaster.Atfirstitisagross,generalactionofsqueezingtheouterandinnersphinctersoftheanus.Fromdiscoveringthisgrossaction,theapplicationofmulabandhabecomeslighter,increasinglysensitive–moreasubtleliftingoftheperineum.Thelocationofthebandhacanbeexperienceddifferentlyformenandwomen,butyoucanpractiseitanywhereandatanytimeuntilyougettheactionjustright.
UDDIYANABANDHAThisisthemostdynamicofallthebandhasandcanbetranslatedas“upwardflying”.Youwillmosteasilydiscoverthepositionofthisbandhaattheendofanexhalation–“onempty”.This“empty”canbestbeexperiencedintheAdhoMukhaSvannasana(Downward-facingDogposition)ofSuryaNamaskaraA.Thispositionisheldforthedurationoffivebreaths.Aftersixmovingtransitionstoreachthispoint,younowholdyourbodystationarytoregulateandequalizetherhythmofyourbreath.Itisherethatitisbesttocultivatetheuddiyanaandmulabandhas.
Becauseuddiyanabandharelatesdirectlytotheworkingsofthediaphragm,ribsandintercostalmuscles,itplaysacruciallyimportantroleinthedevelopmentofujjayibreath.Duringexhalation,thediaphragmrelaxes,movingupintothelungstopushtheairout,andtheinternalintercostalmusclespulldowntheribcagetocompletetheaction.Theresultofthisistodrawintheabdominalwall(theregionfromthenaveldowntothepubis),whichsupportsandprotectsalltheinternalorgansandthelowerback.Ifyourlowerabdominalwalliswelltoned,youcanholdthelowerabdomeninthispositionwithminimaleffortfortheentireinhalation/exhalationcycle.
Thisabdominalcontrolprovidesaplatform,orfoundation,forthenextincomingbreath.Asthediaphragmflexesinadownwarddirection,drawingujjayibreathintothelungs,theexternalintercostalmuscleslifttheribcage,expandingthethoracicregionandallowingthelungstoinflatetotheirmaximumcapacity.Thisisthephysicalactionofuddiyanabandha,which,whenperfected,isalsoasubtle
actionofuddiyanabandha,which,whenperfected,isalsoasubtlecontrolthatresultsina“softnessandstillness”ofthelowerabdomen.
Tofeeltheuddiyanabandhainaction,itisusefultolookatthevinyasatransitionoutofPadangusthasana(StandingForwardBendA).Thisvinyasaisstationaryandintendedpurelyforthecultivationofuddiyanabandhaandtheprotectionofthelowerback.Asyoucanseeonthepreviouspicture,youplaceyourhandsonyourlowerabdomentoconnectphysicallywiththebandha.Placingyourhandsonuddiyanabandhaisafrequentactionduringthestandingasanas–itnotonlyremindsyouofthefunctionofthebandha,italsoprovidesyouwithmanychancestopractiseanddevelopthiscontrol.
Theparadoxofbandhaisthatthelockinfactunlockstheflowingpranicenergyanddirectsitupward.UddiyanabandhacombinedwithmulabandhaareresponsibleforthelightnessandstrengthevidentinAshtangaYoga.TheJumpThroughvinyasademonstratestherootingofmulabandhathroughthehandsandtheflightofuddiyanabandhaasthelegsarefloatedthroughthespacebetweenthearms–allonacushionofujjayibreath.
Thisillustrationrepresentstheflowing,unbrokenwaveenergyoftheSuryaNamaskaraA.Itshowsthevinyasaswovenonthe“threadofbreath”–acontinuouspulsethatcanbelikenedtotherhythmofa
heartbeat.
Uddiyanabandhaisagenerallybeneficialtechnique,oneyoucanpractiseduringtheday.Ithelpstosupportyourlowerdigestiveorgansandtoprotectthelowerbackwhenbendingorlifting.
JALANDHARABANDHAThenextbandha,orlock,isjalandharabandha.Thisisthethirdbandhaanditoccursspontaneouslyinasubtleforminmanyasanasduetothedristi(“gazepoint”),orheadposition.Onceagain,SuryaNamaskaraA(thesixthposition)bestdemonstratesthisbandha,asthechintucksintowardthenotchbetweenthecollarbonesinordertolookatthecorrectdristi–thenavel.Primarily,itisalockspecifictoPranayama,or“breathcontrol”–thefourthlimbofAshtanga.Thislockpreventspranicenergyescapingandstopsanybuild-upofpressureintheheadwhenholdingthebreath.Itisbesttopractisejalandharabandhaonlyunderthesupervisionofanadvancedteacher.
DristiEachasanaintheAshtangaYogasystemhasagazepointonwhichtofocus.Thereareninedristisandeachisintendedtodrawtheoutward-lookingeyesinward.Theyare,intheorderofappearance:♦Nasagrai(thetipofthenose)♦Angustamadyai(thethumbs)♦Broomadhya(thethirdeye)♦Nabichakra(thenavel)♦Urdhva(uptothesky)♦Hastagrai(thehand)♦Padhayoragrai(thetoes)♦Parsva(thefarleft)♦Parsva(thefarright).Usingthedisciplineimposedbythedristis,themindbecomesfocused,takingstudents“inside”.Thisinnerfocusleadstothedevelopmentofconcentration(Dharana)andmeditation(Dhyana)–thesixthandseventhlimbsofAshtanga.
TristanaThetrueessenceofvinyasaisexperiencedwhenastateoftristanaisachieved.ThisistheunionofthethreemainfocusesofAshtanga
achieved.ThisistheunionofthethreemainfocusesofAshtangaYoga:advancedcountedbreath/movementsynchronicity,bandhasanddristis.Whenthisunionblossoms,apowerfulwaveoffluidityandgraceflowsoutfromthepractice,andtheresultingchemistryunleashestheenergiesofthefiveelements:♦Earth–mulabandhaproducingfoundation,stabilityandstrength♦Water–thefluidityofvinyasaproducingsweat♦Air–ujjayibreathingandbandhasforlightness♦Fire–thepurifyingdigestivefireofagni♦Ether–thesubtle,all-pervadingprana.
Tristanaisachievedthroughrepetition.Itisrepetitionthatbringsaboutthefamiliaritynecessarytomakethetransitionsandposturessubtle,naturalandgraceful.
SunSaluteA
SuryaNamaskaraAVinyasa:9•Flower:6•Dristi:Navel
SuryaNamaskaraistheritualsalutetothesungod.Whenitispractisedcorrectly,itcanresultinphysicalandmentalhealth,thuspavingthewayforspiritualawarenessinallaspectsoflife.Withoutthiscentraldevotionalelement,yogawouldbecomesimplyaseriesofphysicalexercises.
SuryaNamaskaraintroducesthemethodthatwepractiseinordertoachievethestatecalled“yoga”.Thisis,inessence,theunionofbody,mindandsoul,leadingeventuallytoself-realization.Themethodisvinyasa,orcountedbreath/movementsynchronicity,incorporatingtheconceptofujjayi,orVictoriousBreath,whichistherhythmicalandequallengthofinhalationsandexhalations.IntegraltothepracticeofAshtangaYogaarethedristis,orspecificgazepoints,andthebandhas,orenergysealsorlocksthatchannelanddirecttheflowofinternalenergyandprotectthebody.Whenthesethreeprincipaltechniquesmergeasonefocus,tristanaisachieved.
Vinyasameans“movement/breathing”system–onebreath,onesynchronizedmovement.SuryaNamaskaraAhasninevinyasas,whichmeansthereareninemovementssynchronizedtotherhythmoftheujjayibreath,eachwithitsowngazepoint.Traditionally,studentsarecountedthroughtheninevinyasasinSanskritbytheteacher(for
example,“Ekaṁ1inhale,Dve2exhale,Trīni3inhale”),therebysettingacontinuousrhythmofthebreath,andtherepetitionoftheninevinyasas(withoutstoppingortakingextrabreaths)introducesthemeditativequalitytothepractice.
Countingthevinyasa,practisingdristiandlisteningtothesoundofujjayihelptodrawyourfocustothebreath–bandhaconnection,andthisprinciplecanbeexploredinthe6thvinyasa,Downward-facingDog,whichisheldforfivefullbreaths.
Stemmingfromthecontrolledstateofmindproducedbythecountingoftheninevinyasas,thereisalsoaphysicalreaction:thebodybeginstoproduceaninnerheat,anditisthisheatthatisessentialtotheprocessofpurification.Inaddition,itactstowarmthejointsandmuscles,preparingthemforthephysicalworktofollow.SuryaNamaskaraAisrepeatedfivetimes.
Samasthitih0Exhaling,standinthisneutralposition,looktoyournose.
Ekaṁ1Inhaling,reachup,lookuptoyourthumbs.
Dve2Exhaling,forwardbend,looktoyournose.
Trīni3Inhaling,liftyourhead,looktoyourthirdeye.
Catvāri4Exhaling,jumpback,looktoyournose.
Pañca5Inhaling,rolltoUpward-facingDog,looktoyourthirdeye.
Ṣaṭ6Exhaling,rolltoDownward-facingDog,looktoyournavel(5breaths).
Sapta7Inhaling,jumpup,looktoyourthirdeye.
Aṣṭau8Exhaling,forwardbend,looktoyournose.
Nava9Inhaling,reachup,looktoyourthumbs.
Samasthitih0Exhaling,returntothisneutralposition,looktoyournose.
SunSaluteB
SuryaNamaskaraBVinyasa:17•Flower:14•Dristi:Navel
Here,theattentiontostretchingthebreathandbandhashelpstobuildinternalheat,preparingthebodyforthemoveintoYogaChikitsa(seeTheStandingSequence).SuryaNamaskaraBisrepeatedfivetimes.
Samasthitih0Exhaling,standinthisneutralposition,looktoyournose.
Ekaṁ1Inhaling,bendyourknees,sitlow,reachup,looktoyourthumbs.
Dve2Exhaling,forwardbend,looktoyournose.
Trīni3
Inhaling,liftyourhead,looktoyourthirdeye.
Catvāri4Exhaling,jumpback,looktoyournose.
Pañca5Inhaling,rolltoUpward-facingDog,looktoyourthirdeye.
Ṣaṭ6Exhaling,rolltoDownward-facingDog,looktoyournavel.
Sapta7Inhaling,turnyourleftheelin,stepyourrightfootforward,bendingyourrightknee90°,hipssquare,reachup,lookupbehindyourthumbs.
Aṣṭau8Exhaling,handsonthemateithersideofyourrightfoot,stepback(see
step4).
Nava9Inhaling,rolltoUpward-facingDog,looktoyourthirdeye.
Dasa10Exhaling,rolltoDownward-facingDog,looktoyournavel.
Ekādaśa11Inhaling,turnyourrightheelin,stepyourleftfootforward,bendingtheleftknee90°,hipssquare,reachup,lookupbehindyourthumbs.
Dvādaśa12Exhaling,handsonthemateithersideofyourleftfoot,stepback(see
step4).
Trayodaśa13Inhaling,rolltoUpward-facingDog,looktoyourthirdeye.
Caturdaśa14Exhaling,rolltoDownward-facingDog,looktoyournavel(5breaths).
Pañcadaśa15Inhaling,jumpup,looktoyourthirdeye.
Śodaśa16Exhaling,forwardbend,looktoyournose.
Saptadaśa17Inhaling,bendyourknees,sitlow,reachup,looktoyourthumbs.
Samasthitih0Exhaling,returntothisneutralposition,looktoyournose.
TransitionalTechniqueA
Atfirstglance,thesetransitions,takenfromSunSaluteA(SuryaNamaskaraA),looklikeasimpleroutinetofollow.However,beginnerswillveryquicklydiscovermanychallengeshere:howtofoldforwardwithoutstrainingyourlowerback,forexample,orhowtotransferfoundationandweightfromyourfeettoyourhandswithoutfallingforward,andhowtosynchronizeyourmovementandbreathingwithoutholdingorstrainingyourbreath.TransitionalTechniqueAexplorestechniquestoovercometheselimitations.Fortheabsolutebeginner,additionalvariationsaresuggestedwhereappropriateandyoushouldalsorefertothecautionboxes.EstablishedstudentswillparticularlybenefitfromtheprinciplesinVinyasas3and4.
CAUTION
IfyouholdyourbreathinVinyasas3–5,tensionwillbecreatedandyoumayjaryourbackonlanding.Holdingyourbreathalsopreventsenergyflowand
bandhacontrol(seeBreathandmovementsynchronicity).Ifyouexhale,thetransitionislike
floating.
Dve2Exhaling(Vinyasa2)Bendyourkneesslightlyandfoldyourtorsoforward,placingyourhandsonthemat–don’toverstretchyourhamstrings.Checkthatyourkneesarefacingforwardandareparallel.Ifithelps,bendyourkneesalittlemoreandplaceyourhandsforwardofyourfeet.Toworklengthintoyourhamstrings,shiftyourcentreofgravityforwardtodistributeyourbodyweightbetweenyourfeetandhands.Thentip
forwardontoyourhandsandpulluponyourquadricepstostraightenyourlegsasmuchaspossiblewithoutstrainingyourback.
Trīni3Inhaling(Vinyasa3)Withyourhandsashoulder-widthapart,middlefingersfacingforward,pressyourhandsintothemat.Liftyourheadandtorsoandlooktothethirdeyedristi.Straightenyourarms,butkeepyourhandsonthematasyoutipyourweightforwardontoyourhands.Asyouextendforward,trytolengthenthefrontofthetorsotocreatespacebetweenyourribcageandthetopofyourpelvis.Makethisinhalationlongand
smooth,readyingyourselfforthenextexhalation.
Catvāri4Exhaling(Vinyasa4)Initiatethistransitionwithalong,flowingexhalationandbendrightdownintoyourknees,puttingmoreweightontoyourhands.Asyoutipforward,concentrateyourgazeonaspotdown,directlybetweenyourhands.Keepyourarmsasstraightaspossible.Checkthatyourhandsandfeetareinthesamepositionsasinstep2.Thisinitialmoveshould
takeaboutathirdofyourexhalation.
Catvāri4Stillexhaling(Vinyasa4)Withyourbodyweightnowinyourhandfoundation,jumpyourlegsandbottomup.Pushfirmlyintothemat,keepingyourarmsstraightandyourshouldersforwardofyourwrists.Yourshoulderjointsactaspivotssothat,asyourbottomswingsup,yourheadswingsdown.Keepyourneckflexedandyourgazeonthespotonthefloor.Toperfectthismove,imaginethereisanobstacleyouarejumpingyourfeetovertoavoid,orplacearealobstacleabout30cm(12in)behindyourfeet.By
placinganobstacleinyourpath,theonlywaypastitisup.
Catvāri4Stillexhaling(Vinyasa4)Fromthe“up”position,keeplookingstraightdownorslightlyback.Jumpyourbottomandlegsbackwhilekeepingyourupperbodyforward.Landontheballsofyourfeet,feetahip-distanceapart.Jumptoolongortooshortandthenexttransitionwillbedifficult.Inthis“plank”
position,yourshouldersshouldbeoveryourwrists.Thisandtheprevioustwostepsareexecutedononecontinuousexhalationtoactivateuddiyanabandha.Landwithyourbottomliftedjustslightlyabovethe
ankle-to-shoulderline.
Pañca5Inhaling(Vinyasa5)Withaforwardpush,rolloveryourtoesandpointyourfeetbackasmuchaspossible.Asyoudothis,bringyourchestthroughyourarms,forwardofyourhands.Keepyourgazedownwhilelengtheningthroughyourspinefromthesacrumtothebaseoftheskull.Archyourbackandthenlookforwardandslightlyup.Stronglyworkyourlegs,
pullinguponyourquadricepstokeepthefrontofyourlegsoffthemat.
CAUTION
Ifthejumpbackistoolonginstep5,yourshoulderswillbebehindyourwristsandyourupperbody
weightwillnotbesupported,resultinginacollapseofthelumbarspine.
TransitionalTechniqueB
Inthebeginning,itiscommontolosetheconnectiveflowofbreath,andthesynchronicityofmovementandbreath.ThissequenceanalyzesthetwosectionsofSunSaluteBwherethebreathiscommonlylost–thetransitionsintoandoutoftheWarriorpose(vinyasas6–7and7–8),andfromthepush-uppositiontotheUpward-facingDog(vinyasas8–9).Thesetransitionsaredemanding,anditiscommonforbeginnerstoholdtheirbreath,loseenergyflowandtensetheirmuscles.Whentheenergyflowstops,theelementsofvinyasaarelost,andthereisnocultivationoftheinnerbody.TransitionalTechniqueBlooksatlengtheningtheexhalationsothatitoverlapsthenextvinyasa,thusestablishingthefoundationforthecominginhalation.Thisoverlapallowsforamorecompleteinhalation.Bystretchingthebreath,thecorrectvinyasaismaintainedwithouttakingextrabreaths.
TIP
InVinyasa7,bylookingtoyourfoot,youcancheckyourbodyalignmentasyoucomeintotheWarrior.Thisalsolengthensyourneckwhilemaintainingaqualityinhalation.Don’tlookupuntilyourhandsare
touching.
Ṣaṭ6Exhaling(Vinyasa6)Beginalong,controlledexhalation.Nowliftthroughyourbottom,rollbackoveryourtoes,andbringyouruppertorsoandheadthroughyourarmstotheDownward-facingDogposition.Althoughthecorrectdristiisyournavel,looktoyourfeettoprepareforyournext
foundation.
Ṣaṭ6StillexhalingTurnyourleftheelintoalignwithyourrightbigtoe,shiftyourweightsothatyourfoundationistransferredtoyourleftfoot,andpreparetostep
yourrightfootforward.
Ṣaṭ6StillexhalingStretchingyourexhalationjustalittlemore,lookaheadtothespacebetweenyourhands.Transferringyourweightfullyontoyourleftfoot,stepyourrightfootasfarforwardasyoucan,aimingtoplaceitbeside
yourrightthumb.
Sapta7Inhaling(Vinyasa7)Asyoureleaseyourhandfoundation,sitintoyourpelvisandlooktoyourrightfoot.Nowbegintostandthroughyourtorsoandstarttoraiseyourarmswidetotheside.Tofinishthevinyasa,bringyourhands
togetheraboveyourheadandlooktothesky.
Aṣṭau8Exhaling(Vinyasa8)Bringyourhandsbackdowntothematandplacethemeithersideofyourrightfoot,ashoulder-distanceapart.Spreadyourfingers,themiddlefingerofeachhandpointingdirectlyforward.Turn
ontotheballofyourleftfootandpressfirmlyintoyourhands.Looktothespacebetweenyourhandsonthemat.
Aṣṭau8StillexhalingStepyourrightfootbacksothatitisahip-distancefromyourleftfoot.
Keepastrongliftthroughyourpelvisandcreatealong,straight,inclinedplane.Keepyourarmsstraightandpositionyourshouldersdirectlyover
yourhands.Continuelookingtothespacebetweenyourhands.
Aṣṭau8StillexhalingKeepingyourelbowscloseintoyourbody,bendyourelbowsandloweryourselftoabout5cm(2in)fromthemat.Looktonasagraidristi.Don’tallowyourbodytogobelowthelineofyourupperarms.Complete
novicescanplacetheirkneesonthematuntiltheyhavedevelopedtherequiredstrengthintheirupperbody.
Aṣṭau8StillexhalingStretchingyourexhalationjustalittlemore,maintaintheliftinyourlegsandbottomandrolloveryourtoestobringyourshouldersforward,past
thepositionofyourhands.Keeplookingatthespaceonthematbetweenyourhands.
Nava9Inhaling(Vinyasa9)Pressingfirmlythroughyourhandsintothemat,beginto
straightenyourarms.Pulluponyourkneecapsandthighsandpointyourtoes.Relaxyourbuttockstopreventyourlowerbackjammingup.Tuckyourtailbonedown,andlengthenyourbodythroughtoyourneckwhilecontinuingtolooktonasagraidristi.Tofinish,straightenyourarms,liftingyoursternumandrollingyourshouldersback.Looktobroomadhyadristi.
Beginner’sFinishingPadmasana
Padmameans“lotusflower”–abeautifuldescriptionofthisyogaposition.ThepracticestartswithyourepeatingtheSunSalutes(SuryaNamaskara),weavingposturesonthethreadofthebreath,likelacingdaisiestogethertocreateaband.Thelotusandrestingpositionsarethefinalflowersthatcompletethecircle.
Atfirst,theSunSalutesaredemandingandyoucanquicklybecomeshortofbreath.Ifyoudo,sitdownonyourmatinPadmasanaandfocusonujjayitechniquestogaincontrol(seeBreathandmovementsynchronicity).Beforeplacingyourhandsonyourknees,holdyourlowerabdomenand“drawin”yourabdominalwalltodirectyourbreathupintoyourlungsandconcentrateonthemulaanduddiyanabandhas.Whenyourbreathiscalmandyourmindstill,liedownandrest.
CAUTION
Don’tuseyourhandstopullyourlowerlegin,asthiswillstressyourkneejoint.Yourhandsmustfeelforthesourceofthemovementcomingfromthehip
joint.Synchronizethismovementwithanexhalation.
Crossed-legvariationCompletebeginnerscansitonacushionorfoamblock.Inhale,andthenasyouexhalefoldyourleftleg,bringingyourheelintowardyourpubicbone.Inhale,andthenasyouexhalefoldyourrightlegin,underyour
left.Allowyourpelvistorotateforward,offthefrontoftheblock.Lengthenyourentirespine.Placeyourhandsinyourlapandgazeto
nasagraidristi.Breathedeeplyandregulateyourbreath.
Half-lotusvariationSittingonacushionorfoamyogablock,inhaleasyouplaceyourright
legintothelotusposition.Takeyourthighbonewellbacktomaximizetheopeningofyourhips.Relaxyourcalfmuscleandbringyourheelintoyourlowerleftabdomen,abovethepubicbone.Yourleginitiatesthismovement–useyourhandsonlytopositionthefoot.Now,exhaleandfoldyourleftlegunderyourright.Sittall,placeyourhandsonyourknees.Gazetonasagraidristiandfocusonyourujjayibreathingand
bandhatechniques.
AtrestExhaling,releaseyourselffromthelotusvariation.Holdontoyourbent
legsandloweryourselfdownintothemat,onevertebraatatime,keepingyourspinealigned.Releaseyourlegsandarmsandallowyourfeetandhandstorollouttothesides.Closeyoureyesandletgoofany
tensionwitheachexhalation.
3
ThePracticeSession
ThetraditionalmethodoflearningtheAshtangasystemofyogawasonetoone–asinglestudentworkingwithhisorherguru.Eachasana,orposture,wasgiven
individuallytothestudentwhenthatstudentwasdeemedreadytoreceiveit.Morerecently,however,twomainmethodsofteachinghaveevolved.Thefirstisthe
“AssistedSelf-practiceMethod”inwhichtheteacherintroduceseachindividualtothepractice,impartsthe“Count”technique,monitorstheindividual’sprogressandphysicallycorrectsthepostures.Thesecondisthe“TraditionalCountingMethod”inwhichtheteacher
bringsallthestudentstogetherasonebody,onecountedbreathmovement,synchronouslyflowingtogetherasoneclass.Thepurposeofthecountingmethodistochallenge
class.Thepurposeofthecountingmethodistochallengethebreathsothatthecorrectvinyasacanbeachievedandtodeepenthefocusofindividualpractitioners.Through
this,anunderstandingofthe“complete”systemdevelops.Theunderstanding,experience,strengthandstaminagainedfromthesetwomethodsfiltersbackinto
eachindividual’sself-practice.
THESTANDINGSEQUENCE
SuryaNamaskaraAandB,whicharecommonlyknownastheSunSalutesAandB,haveintroducedthekeyvinyasaprinciples.Fromthiscoresequenceofmovementsyoushouldhavegainedsomeinsightintotheimportanceoftheflowingrepetitionofthecountedbreathandtherhythmitcreates.Itisfromthispointthatyouestablishthefoundationfortheentirepracticethatfollows.TheSunSaluteshavecreatedthethreadofthepractice–itisnowuptoyoutoweavethisthreadintothesequenceofstandingposturesthatfollowinordertocontinuethedynamic,meditativeflowthatisAshtangaYoga.Therefore,fromthelastexhalationofSuryaNamaskaraB,thefirstinhalationofthestandingsequencebegins.Thereisacountednumberofvinyasasintoandthenoutofeachstandingposture,alwaysreturningtoSamasthitih.
Thestandingasanasexploreourconnectiontotheearththroughourfeet,howweworkwiththeforcesofgravity,tomove,tobalance,tofindequilibrium.Thisiswhatiscommonlyreferredtoas“grounding”.Tocreateadynamicstandingposture,thetechniquesofvinyasa–thesynchronicityofcountedbreathandmovement–mustallbepresentandinharmony,becauseitisthroughthecontrolyouexerciseinternallythattheresultantexternalposedevelops.
Throughapplyingdristi(“gazepoints”),forexample,yourheadwillbeinthecorrectrelationshiptoyourpelvis,andthis,inturn,drawsyourfocusinwardtothebreathandbandha.Theaimistoflowgracefullyintotheasanaonthebreath,exhalingintothepostureto
rootyourself,asifintotheearthitself.Itisthemulabandhathatestablishesthisrootconnection–throughyourlegsandfeet–liketheanchorsofatree.Mulabandhaprovidesthefoundationforthecorrectpositionofyourpelvis,andthisisnecessarysinceitisfromthisthattherestoftheposturedevelops.Yourinhalationsupportsuddiyanabandha,anditistheapplicationofthisbandhathatprovidesthelightnessandupliftingeffectofyourlimbs.
Fromthestrongfoundationofyourfeet,whichconnectyoudownintotheground,youcandrawintheearth’senergy,bringingitupwardandthendirectingitthroughyourspinalcolumnandoutwardtoyourlimbs.Itisinterestingtodiscoverthatastheextensionthroughyourarmsreleasesyourshoulderjointsand,simultaneously,theextensionthroughyourlegsreleasesyourhipjoints,yourspinebecomesfree,thusprovidingthespacenecessaryforthecorrectalignmentofyourneckandpelvis.
Inthestandingposes,thealignmentofyourspineisalsocorrectedthroughtheapplicationofthebandhas–uddiyanabandhaequalizesthefrontandbackofyourspine,preventinganyflaringofyourribcageandoverarchingofyourback.
Asecondaryfoundation,involvingthehands,isalsodevelopedthroughthestandingasanas.Thesupportingarmpushingintothegroundhelpstoopenyourchestaswellasprovideanadditionalelementofbalanceandsupport.Itcanbetheelementthatcompletesanasana.
Inthefollowingstandingasana,thesmall-sizedimagesareposturesthathavealreadybeenintroducedandfullydescribed,whilethelargeonesdepictacompletedasanathatyouholdforadurationoffivecountedbreaths.BearinmindthatAshtangaYogaisacontinuouslyflowingsequenceofmovements,onlybrieflyinterruptedbyaseriesofstaticasanas.
ThegroupdynamicsofAshtangaYogaareuniquetoitsvinyasasystem.Theheat,thecombinedVictoriousBreathandtheintensefocusofthe
studentsproduceahigh-energyatmosphere.
StandingForwardBendAPadangusthasanaVinyasa:3•Flower:2•Dristi:Nose
ThisisthefirstasanaanditexploresandappliesthetechniquesthatwerepreviouslyoutlinedintheSunSalutes,SuryaNamaskara.OnenteringandexitingPadangusthasana,placeyourhandsonyourlowerabdomentocheckforthecorrectapplicationofuddiyanabandha.Formostbeginners,theStandingForwardBendhighlightstheconcept“FormFollowsFunction”,meaningthattheform,orappearance,ofapostureisgovernedbytherangeoffunctions,ormovements,inthejointsandmuscles.Toimprovetheapplicationanddepthofanasana,allyourjointsmustmovefreelyandbeabletonegotiateandperformthecorrectsequenceofactions.Thekneeisthefacilitatorofthisasana,supportingthelimitationsoftheotherjoints(seetip).
TIP
Inordertoholdtheirbigtoes,beginnersmayhavetobendtheirkneesbeforetheycanaccessthefunction/mobilityoftheirankleandhipjoints.
Samasthitih0ExhalingThispose,Samasthitih,beginsandendsalltheasanas.Standingtall,withbigtoesandanklejointstouching,pulluponyourkneecapsandthighs.Leveloutyourpelvisbyapplyingmulaanduddiyanabandhas,rootdownintothefloor,andlengthenupwardthroughyourspine.Relaxyourshoulders.Withfingerstogether,alignyourhandswiththecentreofyourthighs.Equilibriumcomesfromthebalancebetweentherightand
leftandfrontandbackofyourbody.
[Nocount]InhalingInafluidmotion,bendyourkneesslightlyandjumpyourfeetahip-distanceapart,ensuringyourfeetareparallel.Synchronouswiththe
jump,placeyourhandsonyourwaisttoconnecttouddiyanabandhaanddirectyourbreathupwardtofillthespaceinyourbackandchest.
Straightenyourlegsfullywithoutover-extendingyourkneejoints.Yourhandsshouldfeeltheresultoftheactionofmulabandha,whileyourfeet
rootdownthroughthemat,creatingastablefoundation.
[Nocount]ExhalingMaintainhandcontactwithyourlowerabdomentoensurecontinuedapplicationofuddiyanabandha.Bendyourkneesslightlytoaccesshiprotation,andfoldyourtorsoforward,rotatingatthehip.Releaseyourhandsfromuddiyanabandhaandtakeholdofbothbigtoeswithyour
indexandmiddlefingers.
Ekaṁ1Inhaling(Vinyasa1)Pressdownthroughyourbigtoejointsintothemat,holdingyourfingersdown.Extendyourbodyforward,straighteningyourarms
andliftingyourspineandhead.Looktothethirdeyedristi,orbroomadhya.Thisliftisinitiatedfromthebreathandbandha.Straightenyourlegswhilekeepingyourbackandarmsstraight.Thiscreatesa
powerfultriangulationofcirculatingenergy.
Trīni3Inhaling(Vinyasa3)AsinVinyasa1,butonthisinhalationcreatespacebetween
yourpubicboneandsternum.
Dve2Exhaling–Inhaling(x5breaths)(Vinyasa2)Releaseyourkneesalittletoallowhiprotationandfoldyourtorsoover,bridgingandmaintainingthespaceinyourlowerabdomen
createdbytheextensionofuddiyanabandha.Pullupyourkneecapsandthighstostraightenyourlegstotheextentyourhamstringswillallow.Maintainasecureholdwithyourtoesandfingersasyourelbowsmovewideandback,creatingaspacebetweenyourshoulderblades.Gazeat
thenasagraidristi,holdthispositionandbreathedeeplyforfivefullbreaths.
[Nocount]ExhalingMaintainingtheliftinthespine,makecontactagainwithuddiyanabandha.Bendyourkneesslightlysothatyourlegmusclesworkto
supporttheweightofyourforward-leaningtorso.Yourtorsoisheavyinthispositionandthelumbarspineisatriskifyourkneesarelockedout,
sothebandhahereiscrucialtosafeguardyourlowerback.
InhalingComeup,fillingyourchestandbackwithair,straightenyourlegsand,exhalingfully,comebackintoSamasthitih.Loweryourgazepointto
nasagraidristi.
StandingForwardBendBPadahastasanaVinyasa:3•Flower:2•Dristi:Nose
IntheSanskritnameforthismovement,padatranslatesas“foot”andhastaisthewordfor“hand”.Toperformthissecondforwardbendyoumuststandfullyonyourhands–inessence,itisthesameasPadangusthasana,exceptthathereitisalittledeeper.Inthisasana,youneedtopayattentiontokeepingaproperwidthbetweenyourshoulderbladesinordertomaintainthefullnessoftheujjayibreath(seeVinyasa).Standingfullyonyourhandsactsasacounterstretchtothewristflexionrequiredinvinyasa3ofSuryaNamaskara(SunSalute).Allowyourselftotipyourweightrightintoyourhandsandpresswiththebackofyourhandsintothemat.
TIP
Aredfacesuggestsbloodispoolingintheneckandheadduetoaconstrictionoftheshouldersandneck.
Toovercomethis,andfreethearea,openyourshouldersbydrawingyourelbowsapartandback.
Samasthitih0Exhaling–InhalingAsyouexhale,standwithfirmfoundationinSamasthitih–yourgaze
pointisnasagraidristiandyourfocusismulabandha.Youarenowreadyforthenextinhalation.Asyouinhale,jumpyourfeetahip-distanceapart
andplaceyourhandsonuddiyanabandha.
[Nocount]ExhalingMaintainhandcontactwithyourlowerabdomeninordertoensurethecontinuedapplicationoftheprotectiveuddiyanabandha.Bendyourkneesslightlyandfoldyourtorsoforwardfromthehips.Releaseyourhandsfromuddiyanabandhaandplacethemfullyunderyourfeet.Youwillknowthatyourhandsareinthecorrectpositionwhenyourtoestouchyourwrists.Youreyesshouldmakeafirmconnectionwiththefoundation
whereyourfeetandhandsmeet.
Ekaṁ1Inhaling(Vinyasa1)Pressingthroughthebackofyourhands,liftyourspineuntilitisstraight.Straightenyourlegs,lookuptothethirdeye(broomadhya)
dristi,andcultivatethelengthandextensionofuddiyanabandha.
Dve2Exhaling–Inhaling(x5breaths)(Vinyasa2)Releaseyourkneesslightlytoaccesshiprotation–youshouldfeelasifyouarefoldingoverthespacecreatedbyuddiyanabandha.Keepingyourspinelongandstraight,bringyourheaddown
betweenyourshins.Flexyourkneesandthighstostraightenyourlegs.Looktothenose(nasagrai)dristi.Breathedeeplyforfivefullbreaths.
Maintainyourfocusandcontrolofthebandhas.Makesureyoumaximizeandequalizethelengthofeachinhalationandexhalation.
Trīni3Inhaling(Vinyasa3)AsinVinyasa1,pressthroughthebackofyourhandsandlookuptothethirdeyedristi.Asyoulengthenandliftyourspine,feelthe
strengthcreatedbythetriangulationofthisposition.
[Nocount]ExhalingMaintainingtheliftinthespine,makecontactagainwithuddiyanabandha.Bendyourkneesslightlysothatyourlegmusclesworkto
supporttheweightofyourforward-leaningtorso.Yourtorsoisheavyin
thispositionandthelumbarspineisatriskifyourkneesarelockedout,sothebandhahereiscrucialtosafeguardthelowerback.
InhalingAsyouinhale,comeupintoastandingpositionandthen,whileyou
exhale,jumptoSamasthitih.
TriangleUtthitaTrikonasanaVinyasa:5•Flowers:2&4•Dristi:Hand
Utthitameans“extended”,tritranslatesas“three”,andkonais“angle”.Thetriangleposturechallengesbalanceandalignment,andtheuseofthedristisisessentialinachievingastableandfirmfoundation.Thisisthefirstasanathatinitiatestheprocessofstrengtheningthelegsandopeningthehips.Trikonasanainvigoratesandstrengthensthelegsandhelpstoimprovedigestion,relievingconstipation.Throughthetriangulationofyourlegs,torsoandthearmcontactingyourfoot,yourspineandneckaretonedandstretchedasyourotateyourheadtolookupatthehand(hastagrai)dristi.Yourlegshavepowerfulworktodoasyourthighbonesrotateawayfromoneanother,thusopeningyourhips.Thehamstringofyourleadinglegisstretchedastheundersideofyourtorsolengthensawayfromthebackofyourhips.Yourtorsoshouldremainaslevelaspossible,andyouneedtoactivatethebandhasstrongly.
CAUTION
Lockingyourkneescreatesexcessweightloadingonthekneejoints,whichmaypotentiallyleadtopain.To
avoidthis,bendyourkneesduringtransitionsin
ordertoworkthemusclesandnottheligaments.
Samasthitih0ExhalingAsyouexhale,standwithfirmfoundationinSamasthitih–yourgaze
pointisnasagraidristiandyourfocusismulabandha.
Ekaṁ1Inhaling(Vinyasa1)Jumptoyourright.Makesurethatyourfeetareparallel
(heelsandarchesaligned)andapproximately1m(3ft)apart.Raiseyourarmstoshoulderheightsothatyoufeeltheenergyspreadouttoyour
fingertips–thisenhancestheopeningofyourshoulders,chestandback.Uddiyanabandhasupportsyourarms,likethewingsofagreatbird,butmakesurethatwhenyouliftyourarmsyourshouldersdonotcreepup
towardyourears.Lookstraightahead.
Dve2Exhaling(Vinyasa2)Turnoutyourrightfoot90°andpivotyourleftfootslightlytotheright.Turnyourheadtolookatthefingersofyourrighthand.Releaseyourrightkneeandbendtotherightuntilyourspineisparallelwiththefloor.Takeholdoftherightbigtoewiththefirsttwofingersofyourright
hand.
Dve2Inhaling–Exhaling(x5breaths)Flexyourkneesandthighstofirmthefoundation.Rotateyourheadandlookuptothelefthastagraidristi.Breathedeeplyforfivefullbreaths,usingthebandhastoalignyourspineoverthefoundationofyourfeet.Openyourlefthip,rotatingyourrightbuttockunder,andstretchfromthesacrumtothecrownofyourhead.Continuetospreadtheenergyout
throughyourarms.Keepconcentratingtoavoidacollapseofyourlowerback.Attheendofthelastexhalation,slightlybendyourrightkneeto
protectitforthenexttransition.
Trīni3Inhaling(Vinyasa3)Initiatingtheliftwiththebandhas,squareyourfeetonce
again,asinVinyasa1.
Catvāri4Exhaling(Vinyasa4)Turnyourfeetandheadtotheleftandlooktothefingersofyourlefthand.ThenfollowinstructionsasinVinyasa2,changingrightfor
leftandleftforright.
Catvāri4Inhaling–Exhaling(x5breaths)Rotateyourhead,maintainingthelineofthespinethroughyourneck.Lookingtotherighthastagraidristihelpstoaligntheneckmuscles.Firmyourlegsbycontractingyourquadriceps.Stretchthematbetweenyourfeetandrollyourrighthipopen.Bystraighteningtheleadinglegfromaslightlybentposition,hyperextensionisavoidedinthekneejoint.Breathe
deeplyforfivefullbreaths.
Pañca5Inhaling–Exhaling(Vinyasa5)Whileinhaling,followthedirectionsinVinyasa1and,ontheexhalation,jumpbacktothefrontofthematandreturntoSamasthitih.
RevolvingTriangleParivrttaTrikonasanaVinyasa:5•Flowers:2&4•Dristi:Hand
IntheSanskritnameforthisasana,parivrttameans“revolving”,whiletrimeans“three”,andkonatranslatesas“angle”.Thisrotatingmovementisthefirstspinalrotationintheprimaryseriesandyoumusttakegreatcarenottoover-twistyourbody.Thispostureisstimulatingandinvigorating,benefitingyourentirespineandnervoussystem.Yourdigestionisalsoimprovedbythisasanaduetotheincreaseindigestivefire(agni),whichburnsupfatsandhelpstorelieveconstipation.Thisisthecounterposetothepreviousasana(UtthitaTrikonasana).
CAUTION
Whileperformingthisroutine,don’tgobeyondyourlimits.Ifyoufeelanydiscomfortinyourback,
immediatelystoptwisting.Asfitnessandflexibilityimprove,youwillbeabletotakethemovement
further.
Samasthitih0ExhalingStandinSamasthitih.Asyouflowfromasanatoasana,Samasthitihbecomesincreasinglybeneficialincentringyourfocusandequalizing
yourbreath.
Ekaṁ1Inhaling(Vinyasa1)Jumptoyourright,legsapartandarmsraised,andfollow
Vinyasa2instructions.Lookstraightahead.
Dve2Exhaling(Vinyasa2)Turnyourfeettotherightandfaceright.Rotateyourwholebodytotheright,keepingyourarmsoutstretched.Withyourhipsandshouldersdirectlyinlinewithyourleadingleg,foldforward90°sothat
yourspineisparalleltothefloor.Looktoyourrightfoot.Thecombinationofoutstretchedarmsandthetemporaryfoot/floordristiensuresgood
balance.
Dve2StillexhalingNowbeginto”bank”,likeabird–rightwingup,leftwingdown.Yourrightarmprovidesliftwhileyouplaceyourlefthandfirmlyonthematbesidetheoutsideofyourrightfoot.Yourgazeisstillonthefloor.Limitrotationtothethoracicspine,keepingthelumbarspineextendedandhorizontal.
Keepyourpelvissquaretothefoundation.
Dve2Inhaling–Exhaling(x5breaths)Pressingfirmlyonyourlefthand,turnyourheadtolookuptoyourrighthand.Tocompletethespinaltwist,feelyourleftchestrotatethrough
whileyourrightchestopenstoexpandyourribcage.Theliftinyourrightarmisimportanttopreventyourleftshouldercollapsing.Stretchthematbetweenyourfeetasyoulengthenyourspineandmaintainasquarefoundation.Breathedeeplyforfivefullbreaths.Attheendofthelast
exhalation,bendyourrightkneeslightlytoprotectitforthetransitionto
follow.
Trīni3Inhaling(Vinyasa3)Comeup,armsstilloutstretched,asinVinyasa1.
Catvāri4Exhaling(Vinyasa4)Turnyourfeettotheleftandrotatearoundanddowntothe
flyingposition–seeVinyasa2.
Catvāri4StillexhalingThisisthereverseofVinyasa2,withanintermediatedristioflookingtothefrontfoot.Thesmooth-flowingexhalationenhancesbandhacontrol,supportingthelumbarregionofthespineandtherootingofthefeetinto
themat.Keepyourkneesfluid.
Catvāri4Inhaling–Exhaling(x5breaths)Pressfirmlyonyourrighthandandturnyourheadtolookuptoyour
raisedlefthand.Breathedeeplyforfivefullbreaths.Althoughthetwistisinthethoracicspine,thespinefromthesacrumtothecrownofthehead
isstretched.
Pañca5Inhaling–Exhaling(Vinyasa5)Whileinhaling,followthedirectionsinVinyasa1and,ontheexhalation,jumpbacktothefrontofthematandreturntoSamasthitih.
LateralAngleUtthitaParsvakonasanaVinyasa:5•Flowers:2&4•Dristi:Hand
Utthitacanbetranslatedas“extended”,parsvaas“totheside”andkonaas“angle”.Thisdynamicsidewaysstretchisapowerfulposition,whichisavariationofVirabhadrasana,orWarriorSequence,andencouragesacompletestretchofyourgroinandspine.Whileyourlegsworkinasemi-lungepositiontosupportyourentirebody,yourspineiskeptinastraightline.Thislineofenergy,runningfromtheouteredgeofyourbackfootrighttothetipsofyourfingers,canbelikenedtothespearofthewarrior–theenergymovesfromyourfootuptoyourextendedhand.Theopposingforceofthekneeintothesupportingarmhelpstomaintainthecorrectlegalignmentandfoundation,facilitatingtheopeningofthegroin.
Samasthitih0ExhalingAsyouexhale,standwithfirmfoundationinSamasthitih–yourgaze
pointisnasagraidristiandyourfocusismulabandha.
Ekaṁ1Inhaling(Vinyasa1)Jumptotheright–asinVinyasa1,inTriangle.Theonly
differencehereisthatyourfeetneedtobeslightlywiderapart–about1.2m(4ft).
Dve2Exhaling(Vinyasa2)Turnyourrightfootout90°.Keepingyourspinevertical,turnyourheadtofocusonyourrighthandasyoubendyourrightknee90°.Yourkneeshouldbedirectlyoverthemiddleofyourfoot.Extendyour
spinetotherightandplacethepalmofyourrighthandflatonthematontheoutsideofyourrightfoot.Yourrightkneepressesfirmlyintoyourright
armpitasyourleftarmextendsupwardtokeepthechestopen.
Dve2Inhaling–Exhaling(x5breaths)Rotateyourextendedarmtobringitoveryourhead,creatingalong,straightlinefromtheouteredgeofyourleftfoottothetipofyourleft
fingers.Rotateyourheadtowardyourarmpitandlookalongyourarmtothelefthastagraidristi.Usetheopposingforcebetweenyourrightkneeandrightarmtorollopenyourleftchest,abdomen,hipandthigh.Keep
bothsidesofyourribcageasequalaspossibleandguardagainstarchingyourbackbytuckingyourtailbonedownasyoudrawyourabdomeninstrongly(uddiyanabandha).Breathedeeplyforfivefull
breaths.
Trīni3Inhaling(Vinyasa3)ReturntotheoutstretchedarmspositionofVinyasa1.
Catvāri4Exhaling(Vinyasa4)Toworktheothersideofyourbody,followtheinstructionsofVinyasa2,reversingtheleftandrightdirections.Takecaretomaintainthecorrectdistancebetweenyourfeetandkeepyourspineverticalwhile
youmovedownintotheposture.
Catvāri4Inhaling–Exhaling(x5breaths)Rotatingyourrightshoulderjoint,bringyourarmover,asinDve2.Thisactionissimilartoanoverarmtennisserve–imaginetheballisoutofreachandmaintaintheextensionyouwouldneedtotryandhitit.Guardagainstflaringyourribs–thiswillclosetheareabetweenyourshoulderandneck.Thisareashouldremainopenandsoft.Rotatethroughyourspineandturnyourheadtowardyourarmpittolookalongyourarmto
yourrighthastagraidristi.Breathedeeplyforfivefullbreaths.
Pañca5Inhaling–Exhaling(Vinyasa5)Inhaleasyouslowlycomeup,turningyourfeetparallelonce
more.Asyouexhale,jumptothefrontofthematandreturntoSamasthitih.
RevolvingLateralAngleParivrttaParsvakonasanaVinyasa:5•Flowers:2&4•Dristi:Hand
Parivrttameans“revolving”,parsva“totheside”andkonatranslatesas“angle”.Thisrevolvingasanaisthesecondspinalrotationintheprimaryseries,andyourequiregreatercontrolofyourbreathifyouaretoperformitcorrectly.ThefirstfivestandingasanascontinuetodeveloptheprinciplesintroducedintheSunSalutes,buthere,inParivrttaParsvakonasana,thepowerfultwistinvolvedstretchesthedevelopmentofbreath/bandhaintegration.Thechallengeistotwistfullydownintothefoundationasyouexhale,withouttakingextrabreaths,andthentomaintainaconstant,evenflowofunrestrictedbreath.Thedevelopmentofmulaanduddiyanabandhaswilldirectthebreathintoyourlungsandtherebyencourageexpansionofyourribcage.
Ekaṁ1Exhaling–InhalingAsyouexhale,standwithfirmfoundationinSamasthitih.Then(Vinyasa1),inhaling,jumptotherightandopenyourarmstoshoulderheight.
Dve2Exhaling(Vinyasa2)Turnyourrightfootout90°andyourleftfootinslightly.Turnyourheadtofocusonyourrighthandasyoubendyourknee90°.Placeyourrighthandonthesideofyourrightthighand,leadingwithyour
elbow,rotatearoundwithyourleftarmtoapointpastthecentrelineofyourrightthigh.Usingtheleverageofyourrighthandagainstthe
foundationofyourrightthigh,completelytwistandlengthenyourthoracicspinewhilemaintaininglengthinyourlumbarspine.
Dve2Stillexhaling(Vinyasa2)Continuingthepressureagainstyourthigh,foldandrotaterightdownuntilthearmpitofyourleftarmrestsonyourrightthigh.
Straightenandtwistyourleftarmdownandplaceyourlefthandflatintothemat.Releaseyourrightarmfromsupportingyourthighand
straighten,readytorotateover.Pressdownintoyourleftfootandsitintoyourpelvis.
Dve2Inhaling–Exhaling(x5breaths)Rotatingyourshoulderjoint,bringyourrightarmupandover,creatingastrongenergylinefromthebackedgeofyourleftfootthroughthecentreofyourleftleg,alongthetwistofyourspine,andthroughyourrightarmtoyourfingertips.Rotateyourheadtowardyourarmpitandlookalongyourarmtotherighthastagraidristi.Breathedeeplyforfivefullbreaths,keepingyourfocusontheexpansionintoyourrightchestandbackeach
timeyouinhale.
Trīni3Inhaling(Vinyasa3)ReturntothepositioninVinyasa1.
Catvāri4Exhaling(Vinyasa4)Forthetransitiontotheleftside,followtheinstructionsfor
Vinyasa2,butreversingthedirectionsforleftandright.Pressingyourlefthandagainstyourleftthigh,bringyourrightarmpitdowntomeetyourleft
thigh.
Catvāri4Stillexhaling(Vinyasa4)Takecarenottotwistfromthepelvis,butusethepowerinyourlegstoholdyourhipssquarewhileyourotateonlyfromyour
thoracicspine.Itisimportanttosecurethefoundationinyourrighthand.Usetheopposingforcesbetweenyourleftlegandrightarmtotwistopen
theleftchest,shoulderandside.
Catvāri4Inhaling–Exhaling(x5breaths)Rotatingyourleftshoulderjoint,bringyourarmupandover,andlooktoyourfingertips,asinDve2.Breathedeeplyforfivefullbreaths,listeningtothesoundoftheujjayibreathing.Keepthesoundsofttofreethe
breathandtoreleasethebody’stension.
Pañca5Inhaling–Exhaling(Vinyasa5)Asyouinhale,releasethetwist,comeupslowly,turningyourfeetparallel,andstretchthroughyourshoulderstoyourfingertips.Asyou
exhale,jumptothefrontofthemat,returningtoSamasthitih.
SidewaysStretchAPrasaritaPadottanasanaAVinyasa:5•Flower:3•Dristi:Nose
Thewordprasaritameans“spreadout”,padatranslatesas“foot”anduttanais“intensestretch”.ThiswidelegstretchissimilartotheStandingForwardBendwehavealreadyseen,butherebeginnersmayneedsomeassistancetohelpthemplacetheirheadonthematwithoutlosingbalanceandfallingover.Thisasanais,therefore,agoodgaugeforassessingjusthowflexibleyouhavebecome.If,forexample,youhavelimitedrotationinyourhipjointsandyoudorequireassistance,thenthisisanindicatorthatyoushouldstop–donotprogressthroughthepracticesessionanyfurtheruntilyoucancompletethisasanawithoutanyhelpatall.PrasaritaPadottanasanahasfourvariations–A,B,CandD–eachwithfivevinyasas(breath-synchronizedmovements).
TIP
Withineachoftheseposturesthereisanuncountedbreathdesignedspecificallytocultivatebandha
control.
Samasthitih0ExhalingAsyouexhale,standwithfirmfoundationinSamasthitih.
Ekaṁ1Inhaling(Vinyasa1)Jumporstepyourfeettotheright,sothatyourfeetareabout
1–1.2m(3–4ft)apartandparallel.(Thisdistancedecreasesasyourflexibilityimproves.)Placeyourhandsonyourlowerabdomentofeelthe
effectsofuddiyanabandha.Yourgazepointisnasagraidristi.
Dve2Exhaling(Vinyasa2)Bendyourkneesslightlyandfoldyourtorsoforwardatthehipjointssothatyoucanplaceyourhandsashoulder-distanceapartonthemat.Lookattheplacementofyourhands–ifyouareabeginner,
yourhandscanbeforwardofyourtoes,althougheventuallyyourfingersandtoesshouldlineup.
[Nocount]Inhaling
Pressingfirmlythroughyourhands,straightenyourarms,andlooktoyourthirdeyedristiortothehorizon.Usingthestrengthinyourbreathandbandhastolengthenthefrontlineofyourspine,straightenandworkyourquadricepsstrongly.Donotcollapseoroverarchyourlowerback.
Trīni3Exhaling–Inhaling(x5breaths)(Vinyasa3)Bendyourkneesslightlytoreleaseyourhipandanklejoints.Theflexioninyouranklesallowsyoutofoldforward,tippingtheweightofyourtorsointoyourhands.Bendingatyourelbows,placethecrownofyourheaddownintothemat.Atthebeginning,yourheadwillbeforward
ofyourhands,buteventuallyyouwillbeabletoplaceyourheadcomfortablybetweenyourhands.Gazetothenasagraidristiandbreathe
deeplyforfivefullbreaths.
Catvāri4Inhaling(Vinyasa4)OpenupasinVinyasa2.
[Nocount]ExhalingMaintainingtheliftinyourspine,releaseyourhandsfromthematandmakecontactagainwithuddiyanabandha.Bendyourkneesslightlysothatyourlegmusclesworktosupporttheweightofyourforward-leaning
torso.Thecombinationofyourbentkneesandtheapplicationofuddiyanabandhawillprotectyourlowerbackinthenexttransition.
Pañca5Inhaling–Exhaling
(Vinyasa5)Whileinhaling,maintaincontactwithuddiyanabandhaandcomeallthewayup.Ontheexhalation,jumpbacktothefrontofthemat
andreturntoSamasthitih.
SidewaysStretchBPrasaritaPadottanasanaBVinyasa:5•Flower:3•Dristi:Nose
Inthis,PrasaritaPadottanasanaB,thesecondofthesidewaysstretchposes,itispossibletofeelifyouareachievingthecorrectapplicationofuddiyanabandhabecauseyourhandsremainrestingonyourlowerabdomenthroughoutthewholesequence.Ifyoutrytomuscleyourwaythroughthisasana,yourabdominalwallwillharden,leadingtoashorteningofthedistancebetweenyoursternumandpubicbone.Thisshorteningactstorestrictthedepthandpowerofyourinhalationandthentensionfromyourabdomenwillspreadtotherestofyourbody.Asthecascadeofproblemscontinues,yourlegswillgohardandthenthisstiffnessisreferredintotheregionofyourlowerback.Toavoidallofthis,youneedtofeelforthesubtletyofuddiyanabandha.Thiswillgiveyouthesecurityyouneedtorelaxyourabdominalwall,andthis,inturn,leadstoareleasingandlengtheningofyourlowerback.
TIP
Byturningyourtoesslightlyinward,asshowninVinyasa3,youcanestablishastrongerfoundation,andthisinturnhelpsyoutorollyourthighsout.
Samasthitih0ExhalingAsyouexhale,standwithfirmfoundationinSamasthitih.
Ekaṁ1Inhaling(Vinyasa1)Jumpyourfeettotheright,sothattheyare1–1.2m(3–4ft)
apartandparallel–thisvariationisalittlemoredifficultthantheAversion(seeSidewaysStretchA),soyourfeetplacementcanbewiderifnecessary.Asyoujump,extendyourarmswide,paralleltothefloor.Controllingyourbandhas,directyourinhalationupwardandfeeltheinternalenergyflowoutthroughyourfingertips.Lookstraightaheadto
thehorizon.
Dve2Exhaling(Vinyasa2)Bringyourhandsdowntoyourlowerabdomentofeelyouruddiyanabandha.ThispositionisthesameasVinyasa1,SidewaysStretchA,exceptthathereyouarefeelingtheeffectsofuddiyana
bandhaonanexhalationinsteadofaninhalation.Bringyourgazein,tothetipofyournose.
[Nocount]InhalingKeepingincontactwithyouruddiyanabandha,openyourchestand
heart.Don’toverstretch,therebypushingyoursacrumandtailboneout.Concentrateinsteadontuckingyourtailbonedown,lengtheningyour
lumbarspineasyoufirmyourquadriceps.Asyoumaintainthelengthinthebackofyourneck,lookuptoyourthirdeyedristi,ortothesky.
Trīni3Exhaling–Inhaling(x5breaths)(Vinyasa3)Bendyourkneesslightlyandfoldforwardatyourhipjoints.Placeyourheadonthematbetweenyourfeet.Lookagaintonasagraidristiandbreathedeeplyforfivefullbreaths,continuingtofeeltherelationshipbetweenyourbreathanduddiyanabandha.Ifyourheaddoesnotreachthefloor,bendyourkneesalittlemore.Then,takingalittleweightthroughyourhead,straightenyourlegs.Asyoudothis,try
androllyourquadricepsout,uptothesky.
Catvāri4Inhaling
(Vinyasa4)BendyourkneesslightlyandreturntoVinyasa2.Butthistime,lookatyournosedristiorstraightahead.Makesureyourfeetare
parallelandpulluponyourkneecapsandthighs.
[Nocount]ExhalingRemaininthisposition–handsonbandha–forthefullexhalation.Keepthefoundationinyourlegsstrongandcheckyouruddiyanabandha.
Pañca5Inhaling–Exhaling(Vinyasa5)Openyourarmswidetoshoulderheightasyouinhaleandfeeltheenergyriseupthroughyourbodyandoutyourfingertips.Asyou
exhale,jumptothefrontofthemat,returningtoSamasthitih.
SidewaysStretchCPrasaritaPadottanasanaCVinyasa:5•Flower:3•Dristi:Nose
InPrasaritaPadottanasanaC,thethirdofthesidewaysstretches,youneedtolinkyourhandsbehindyourback.Itisthis“tyingup”ofyourhandsthatmakesthisthemostdifficultofthefourvariations.Thefirsttwohavepreparedyoubybringingyourattentiontouddiyanabandha.Here,itiscruciallyimportanttofollowtheprincipleof“FormFollowsFunction”toavoidfalling.Byusingthecorrectbandhacontrol,youwillbeabletorotateyourtorsodownconfidently,placingyourheadonthematand“hanging”fromyourhips.Thecorrectapplicationofmulabandhawillrootyourlegsdownintothematforasecurefoundation,whileuddiyanabandhawillreleaseyourhipjointsandallowyoutofreeyourshoulderjointstorotateyourarmsoveranddowntothemat.
Ekaṁ1Exhaling–Inhaling(Vinyasa1)FromtheexhalationofSamasthitih,inhaleasyoujumporstepyourfeettotheright,bringyourarmstoshoulderheight,andlook
straightahead.
Dve2Exhaling(Vinyasa2)Maintainingtheextensioninyourarms,rotateyourshoulderjointsmediallyandbringyourhandsdownbehindyourbackandclaspthemtogether.Straightenyourarmstoliftthemawayfromyourbottom
andbringyourgazein,tothetipofyournose.
[Nocount]InhalingNow,rollyourshouldersbackward,openingyourchestthroughyour
sternumandheart.Liftyourarmsashighaspossible,tuckyourtailbonedown,andarchuptolengthenyourwholespine.Don’tletyourheaddropback–thiswill“jam”thebackofyourneckandrestrictyourinhalation.Straightenyourlegsandchangeyourgazetoyourthirdeyedristi,orto
thesky.
Trīni3Exhaling–Inhaling(x5breaths)(Vinyasa3)Bendyourkneesslightly,foldforwardatyourhips,andplaceyourheadonthematbetweenyourfeet.Tuckyourchinintowardyoursternumandbringyourarmsdowntothefloorbehindyou.Straightenyourlegs.Nowlooktonasagraidristiandbreathedeeplyforfivefull
breaths.Keepyourfocusontherhythmofyourbreath–thefree-flowingujjayibreath(seeVinyasa)andtheconnectiontoyourbandhasenableyoutomaintainbalancewithoutfallingoverwhileyoureleaseyour
shoulderjointsandeaseyourarmstothefloor.
Catvāri4Inhaling–Exhaling(Vinyasa4)Inhaling,keepyourhandsclaspedtogether,slightlybend
yourknees,andcomebackup.Remaininthisclasped-handpositionasyouexhalefully(nocount).Continueworkingyourlegsandloweryour
gazetostraightahead.
Pañca5Inhaling–Exhaling
(Vinyasa5)Openyourarmswidetoshoulderheightasyouinhaleandfeeltheenergyriseupthroughyourbodyandoutyourfingertips.Asyou
exhale,jumptothefrontofthemat,returningtoSamasthitih.
SidewaysStretchDPrasaritaPadottanasanaDVinyasa:5•Flower:3•Dristi:Nose
ThroughtherepetitionofthethreeprecedingvariationsofPrasaritaPadottanasana,yourhipjointsandlegshaveundergoneaverypowerfulstretchingexperience.Inthisposture,thefinalvariationofsidewaysstretching,youcanmoveyourlegsalittleclosertogetherinordertoenjoyastill-deeperstretch.Thefinaldistancebetweenyourfeetwillbegovernedbytherelationshipofthelengthofyourspinewiththeflexibilityofyourhipjoints.Themoreopenyourhipsjointsbecome,theclosertogetheryourfeetcanbe.Theinternalstrengthfromyourbandhacontrolwilleventuallyallowyoutofoldcompletelyinhalfwithouthavingtorelyonyourheadtosupportanyofyourweight.
Ekaṁ1Exhaling–Inhaling(Vinyasa1)FromtheexhalationofSamasthitih,inhaleasyoujumpor
stepyourfeettotheright,bringyourhandstouddiyanabandhaandlookstraightahead.
Dve2Exhaling(Vinyasa2)Bendyourkneesslightly,foldyourtorsoforwardatthehip
joints,andgraspyourbigtoeswiththefirsttwofingersofeachhand.Thecorrectholdistoslipyourfirsttwofingersbetweenyourbigtoeand
secondtoeandthenpressyourthumbintothemat.
[Nocount]InhalingPressingthroughyourthumbs,straightenyourarmsandlooktoyourthirdeyedristi,ortothehorizon.Usethestrengthinyourbreathand
bandhastolengthenthefrontlineofyourspine.Straightenandworkyourquadricepsstrongly.Donotcollapseoroverarchyourlowerback,anddonotlookuptoohigh–thiswillcauseyouto“jam“thebackofyourneck.
Trīni3Exhaling–Inhaling(x5breaths)(Vinyasa3)Lookingdown,bendyourkneesslightlytoreleaseyourhipandanklejoints.Bendingyourelbows,foldforward,tippingyourweight
overontoyourstrongfootfoundation.Placethecrownofyourheaddownsothatitjustlightlytouchesthemat.Tryandalignyourheadwithyourfeet.Stronglyactivateyourquadriceps,rollingyourthighsupwardsothatyoufeelasifyouarestretchingthematbetweenyourfeet.Gazetothe
nasagraidristiandbreathedeeplyforfivefullbreaths.
Catvāri4Inhaling(Vinyasa4)Pressingthroughyourthumbs,straightenyourarmsandlook
toyourthirdeyedristi,ortothehorizon.
[Nocount]ExhalingMaintainingtheliftinyourspine,releaseyourhandsfromthemat,
makingcontactagainwithuddiyanabandha.Bendyourkneesslightlysothatyourlegmusclesworktosupporttheweightofyourforward-leaningtorso.Thecombinationofbentkneesanduddiyanabandhawillprotect
yourlowerbackinthenexttransition.
Pañca5Inhaling–Exhaling(Vinyasa5)Whileinhaling,maintaincontactwithuddiyanabandha.On
theexhalation,jumpbacktothefrontofthematandreturntoSamasthitih.
SideForwardBendParsvottanasanaVinyasa:5•Flowers:2&4•Dristi:Toes
Parsvatranslatesas“totheside”,whileuttanameans“intensestretch”.Thisstandingforwardbendisthenecessaryprecursortothestandinglegraisesthatfollow,preparingyouasitdoesforthefoundationtobetransferredtoonlyoneleg.Here,yourhipsareheldsquareandlevelbythepositionofyourbackleg,whileyourtorsoisstretchedoveryourfrontleg.Yourarmsaretakenupbehindyou,pressedfirmlytogetherinthereverseprayerposition,andthepressurefromyourhandspromotesastraighteningofthespine.Thisreverseprayerpositionalsoactstoopenyourshoulderjointsandthis,togetherwiththepressureintoyourspine,opensupyourchesttoallowyoutostretchdeeplyoveryourforward-positionedleg.Thehamstringofyourforwardlegisthenintenselystretched.
Samasthitih0ExhalingStandwithfirmfoundationinSamasthitih.
Ekaṁ1Inhaling(Vinyasa1)Jumpyourfeettotherightsothattheyare60–90cm(23–
36in)apartandparallel.Asyoujump,bringyourarmsaroundbehindyou
androllyourshouldersforward.Slidethebacksofyourhandsupyourbackuntiltheouteredgesofyourlittlefingerstouch.Thenpressyourpalmsfirmlytogetherwiththelittlefingersalignedwithyourthoracic
spine.Lookstraightahead.
Ekaṁ1StillinhalingTurnyourrightfootoutto90°.Initiatethisfromyourrighthipandrollyourwholelegouttoalignthethigh,knee,shinandfoot.Turnyourhipstofacedirectlyinlinewithyourrightleg.Pressyourhandsintoyour
thoracicspineandarchupward,openingtheheart.Lookuptoyourthirdeyedristi.
Bareskinisbestforthisposition,withalittlesweattolubricateyourhandsasyouslidethemupyourspine.Pressingyourpalmsfirmlytogetherandintoyourspine
Pressingyourpalmsfirmlytogetherandintoyourspinereleasestensioninyourshouldersandopensuptheheartregion.
Dve2Exhaling–Inhaling(x5breaths)(Vinyasa2)Bendyourrightkneeslightlyandfoldoveryourrightleg.
Withthesensationofstretchingthematbetweenyourfeet,pullupyourkneecapsandthighs.Topromotealengtheningoutofthefrontbody,
directthepressureofyourhandstowardyourhead.Nowalignyourtorsoalongyourrightleg.Gazetothepadhayoragraidristiandbreathedeeply
forfivefullbreaths.
Trīni3Inhaling(Vinyasa3)ReturntothepositionshowninVinyasa1,andthenturntoyourleftfollowingtheinstructionsinVinyasa2,reversingthedirectionsforrightandleft.Takecarewhenyouturntokeepyourheelsaligned,
andwhenyouarchyourbackkeepyourtailbonewelltuckedin.
Catvāri4Exhaling–Inhaling(x5breaths)(Vinyasa4)Bendyourleftkneeslightlytoaccessthefullrotationofthe
pelvisandfoldoveryourleftleg,asinVinyasa2.Gazetothe
padhayoragraidristiandbreathedeeplyforfivefullbreaths.Focusonthesoleofyourfrontfoot,workingstronglyfromyourbigtoejointtoyourhipjointtomaintainsquareandlevelhips.Extendforwardfromyourheartregionandlengthenyourribsawayfromyourpelvistomaintainstrong
bandhacontrol.
Pañca5Inhaling–Exhaling(Vinyasa5)Inhaleasyouslowlycomeupandturnyourfeetsothattheyareparalleloncemore.Asyouexhale,jumptothefrontofthematand
returntoSamasthitih.
StandingLegRaisesUtthitaHastaPadangusthasanaVinyasa:14•Flowers:2,4,7,9,11&14•Dristi:Toes,Side
Utthitameans“extended”,hastatranslatesas“hand”,andpadangusthais“bigtoe”.Thisdynamicposeisthefirsttimethatyouwillbestandingwhollyononelimb.Thebandhasarenecessarytokeeptheposecentralizedandyourfreehandrestsonuddiyanabandhatocheckandmaintainit.Onceagain,yourhipsmustbelevelwhileonlytheraisedlegmovesfromthefronttothesideandthenbacktothefront.Yourheadmoveswiththegazepoint,ordristi,tocounterbalancethelegwhenitisraisedtotheside.Yourtorso,however,remainscentredthroughoutandthefootthatyoustandonactsasthefoundationforthewholebody.Elementsofworkfromallthepreviousstandingasanassupportthissequence.
Samasthitih0ExhalingStandwithfirmfoundationinSamasthitih.
Ekaṁ1InhalingExtendyourgazepointfromthetipofyournosetoaspotonthefloorabout3.5m(12ft)away.Placeyourhandsonyourlowerabdomentoconnectwithuddiyanabandhaandslightlybendyourleftknee.Now
transferyourbodyweightontoyourleftlegbyliftingyourrightheeloffthefloor.
Ekaṁ1ExhalingBendyourrightlegupandcatchthebigtoewiththefirsttwofingersofyourrighthand(thetoealsoholdsyourfingers).Pulluponthekneecap
andthighofyourleftlegandstanduptallthroughyourspine.
Ekaṁ1Inhaling(Vinyasa1)Feelingastrongfoundationinyourleftstandingleg,andkeepingyourhipssquareandlevel,straightentherightleg,liftingyourtoestoeyelevel.Pointingyourbigtoehelpstodirectyourlegupward.
Resistingthismovementwithyourrightarmhelpstokeepyourshoulderssquare.Ifyourbalanceissecure,thenchangeyourgazetoyourtoes.
Dve2Exhaling–Inhaling(x5breaths)(Vinyasa2)Usingtheopposingforcesexistingbetweenyourstandingandraisedlegs,bendyourrightelbowanddrawyourtorsointothe
raisedleg,touchingyourchintoyourshin.Keepyourlefthandonyourwaisttohelpfocusonuddiyanabandhaandextendforwardalongyourraisedleg.Looktopadhayoragrai(toes)dristi.Breathedeeplyforfivefull
breaths.
Trīni3Inhaling(Vinyasa3)Liftyourtorsoback,awayfromyourraisedleg,andstandtall
–asinVinyasa1.
Catvāri4Exhaling–Inhaling(x5breaths)(Vinyasa4)Maintainingthefoundationthroughyourstandinglegandspine,moveyourraisedlegtotheright.Again,mulaanduddiyana
bandhassecureyourpelvisandlegfoundation.Don’tliftyourrighthip–thiscausesyourlowerbacktojam.Continuetopointyourbigtoeandresistwithyourfingers.Nowlooktoyourleftside,findingaspotonthewallorfloorasfarleftaspossible.Thisisparsvadristi.Breathedeeplyfor
fivefullbreaths.
Pañca5,Ṣaṭ6Inhaling–Exhaling(Vinyasa5)Swingyourraisedlegbacktothefront.Then,exhaling
(Vinyasa6),foldforwardagain,chintoshin,asinVinyasa2.
Sapta7Inhaling–Exhaling(x5breaths)(Vinyasa7)Standtallonceagain,continuingtoextendoutthroughyourraisedleg.Releaseyourfingersfromyourbigtoeandbringyourright
handdowntoyourlowerabdomen.Holdyouruddiyanabandhatightwithbothhandsandsendyourinternalenergyouttoyourpointedtoes.
Maintainingyourhands-freeleglift,breathedeeplyforfivefullbreathswhilegazingtopadhayoragraidristi.
[Nocount]ExhalingExhaleasyouslowlyloweryourleg,returningtoSamasthitih.Then
repeatallthesestepsforyourotherleg,reversingtheinstructionsforleftandrightvinyasas.
Half-lotusBound,StandingForwardBendArdhaBaddhaPadmottanhasanaVinyasa:9•Flowers:2&7•Dristi:Nose
ArdhaistheSanskritwordfor“half”,baddhatranslatesas“bound”,padmameans“lotusflower”anduttanaisan“intensestretch”.Thisisaveryadvancedone-legbalanceposeandinitiallygreatcaremustbetakentoprotectbothknees.However,thisasanaisverysignificantastheinternalcleansingprocessoccurringinthestandingasanasisintensifiedwiththebindingofthelotusasdemonstratedinthisposture.Thebloodsupplytotheboundlegandarmisconsiderablyreduced,andduringtheforwardbendtheheelofthefoldedlegpressesintothespleenandliver,respectively.Whenyoureleasefromtheposture,freshoxygenatedbloodflowsbackstronglyintotheorganandlimbs,improvingoverallcirculation.Thefreearmaddstoyourfirmfootfoundation.
CAUTION
Don’tfoldforwarduntilyourlegandfootarecorrectlypositioned,orunnecessarypressurewillbeputon
yourknee,whichcouldleadtoinjury.Donotprogressanyfurtherthroughthesequencesifthis
postureisnotcorrect.
Samasthitih0ExhalingStandwithfirmfoundationinSamasthitih.
Ekaṁ1Inhaling(Vinyasa1)Withoutusingyourhands,raiseyourrightkneeandfootupalongyourcentralaxistowardyourchest.Keepingyourfootonthe
centralaxis,openupyourhipandallowyourrightkneetofalltotherightside.Now,usingyourhands,supportyourrightfootandtakeyour
thighbonewellbacktomaximizetheopeningofyourhips.Relaxyourcalfmuscleandbringyourheelintoyourlowerleftabdomenabovethepubicbone.Holdyourfootinplacewithyourlefthand,extendoutthroughyour
rightarm,andbegintoreachwidearoundbehindyourback.
Ekaṁ1Stillinhaling(Vinyasa1)Continuetoreacharoundbehindyourbackwithyourrighthanduntilyoucantakeholdofeitheryourleftelboworwrist.Completeyourbindingbyslidingyourrighthanddowntoholdyourrightfoot.Now
reachupwithyourlefthandandgazetonasagraidristi.
Dve2Exhaling–Inhaling(x5breaths)(Vinyasa2)Bendyourleftkneeslightlytoaccessankleflexionandhiprotation.Keepyourhipslevelandfoldforwardtoplaceyourlefthandontothematbesideyourleftfoot.Pulluponyourkneecapandthighto
straightenyourleftleg.Sharethefoundationbetweenyourhandandfoottohelpavoidhyperextendingthekneejointofthestandingleg.Gazeto
nasagraidristiandbreathedeeplyforfivefullbreaths.
Trīni3Inhaling–Exhaling(Vinyasa3)Inhaleasyoupressstronglythroughyourlefthand,extendforwardthroughyourtorso,andlookuptothehorizon.Asyouexhale,
lookdownandholdthispositiontoensurefirmbandhaapplication.Attheendofyourexhalation,transferyourbodyweightfromyourhandintoyou
standinglegandbendyourknee.
Catvāri4,Pañca5Inhaling–Exhaling(Vinyasa4)Inhaling,slowlystandthroughyourleftleg,reachupwithyourleftarmandlooktonasagraidristi.Asyouexhale(Vinyasa5),
releaseyourfootandloweryourrightleg,returningtoSamasthitih.Fortheleftsidevinyasas,repeattheprecedingvinyasa,reversingleftsand
rights.
FiercePostureUtkatasanaVinyasa:13•Flower:7•Dristi:“Up”
Utkatameans“fierce”or“powerful”.ItisherethatwereturntoSuryaNamaskaraAforthesequenceintoandoutoftheasanaknownastheFiercePosture.Utkatasanamarksthebeginningofthe“WarriorSequence”.ThisposepowerfullystretchesyourAchillestendonandshinsasyousitdowndeeplyintoanimaginaryseat.Yourarmsreachupwardwithforceasyourhandspressfirmlytogetherinupwardprayer.Atthesametime,yoursacrumandtailbonereachback,lengtheningyourspineandpreparingtosit.
Samasthitih0–Ṣaṭ6Inhaling–ExhalingFromSamasthitih,inhaleandexhaleasyouflowthroughVinyasas1–6ofSuryaNamaskaraA,finishingonanexhalationintheDownward-
facingDogposition.Fromhereonward,thissequencewillbecalled“vinyasadown”andregardedasasinglestep.
Sapta7Inhaling(Vinyasa7)Lookforwardtoaspotbetweenyourhandsandjumpyourfeettogetherbetweenyourhands.Sitdownintoyourheels,shinsandthighs,reachingbackwithyourtailbonedown,lengtheningthebackof
yourneck,andbegintoraiseyourarmstothesides.
Sapta7Stillinhaling(Vinyasa7)Continuetolooktothemattolengthenandfreeyourneckandshoulders.Raiseyourarms,rollingyourshouldersdown,bringyourhandstogetherandreachupinprayer.Lookuptourdhvadristiand
breathedeeplyforfivefullbreaths.
[Nocount]ExhalingKeepingyourkneesbent,bringyourhandsdownandplacethembesideyourfeet,ashoulder-distanceapart.Nowlooktoaspotatthefrontof
yourmatandpressyourhandsfirmlyintothemat.
Aṣṭau8Inhaling(Vinyasa8)Pressfurtherintothemat,bringingyourshoulderswellforwardofyourwrists.Usingmulaanduddiyanabandhas,liftuponto
yourhands.Keepyourfeetandkneestuckedinandmaintainbalancefor
alloftheinhalation.Exhaling,jumpbacktothe4thvinyasaofSuryaNamaskaraAandthen“vinyasaup”toSamasthitih,asdescribedatthe
endoftheWarriorSequence.
WarriorSequenceVirabhadrasanaVinyasa:16•Flowers:7,8,9&10•Dristi:“Up”&Hands
Virameans“hero”andVirabhadrahimselfwascreatedbytheHindugodLordShiva.Shivapulledalockfromhismattedhair,threwittotheground,andamightywarriorsprangforthtoreceivehisorders.TheWarriorSequenceisapowerfulconclusiontothestandingpostures,takingyoubacktothebeginning–SuryaNamaskara.Thistime,insteadofflowingthroughthewarriorpose,youholdforfivedeepbreaths.Youwillexperiencebeingheldbetweenthepowerofsteppingforwardandthestrengthofstillness.Yourarms,straightlikeawarrior’ssword,arefirstheldupwardintheprayerpositionandthenopenedwidetothesides,openingtheheart.
Vinyasadown
(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-facingDog.
Sapta7Inhaling–Exhaling(x5breaths)(Vinyasa7)Inhaling,turnyourleftheelintoalignwithyourrightbigtoe,stepforwardwithyourrightfootandplaceitbetweenyourhands,beside
yourrightthumb.Raiseyourtorsoandsquareyourhipsforwardbydirectingyourrightbuttockbackandtheleftsideofyourgroinforward.Tuckyourtailbonedownandsitintoyourpelvisandrightthighuntilyourkneeispositionedoveryourrightfoot.Reachupwithyourarms,pressyourhandstogether,andlooktourdhvadristi.Breathedeeplyforfivefull
breaths.
Aṣṭau8Inhaling(Vinyasa8)Maintainingyourupwardprayerposition,straightenyourrightleg.Turnyourrightfootinandyourleftfootout,turningyourbodytoface
theleftsideofyourmat.
Aṣṭau8Inhaling–Exhaling(x5breaths)(Vinyasa8)Inhaling,turnyourrightfootinandyourleftfootout,andturnyourbodytofacethebackofthemat.Exhaling,bendyourleftleg90°,bringingyourkneeoveryourleftfoot.Tuckyourtailbonedownand
squareyourhipsbydirectingyourleftbuttockbackandtherightsideofyourgroinforward.Drawyourabdomenintoengageuddiyanaandmulabandhas.Continuelookingtourdhvadristiandbreathedeeplyforfivefull
breaths.
Nava9Exhaling–Inhaling(x5breaths)(Vinyasa9)Exhaling,keepyourleftlegbentatarightangle.Bringyourarmsdowntoshoulderheight(palmsdown),turningyourrightfootoutto90°andslightlylengthenyourstance.Rollyourrightthighupandturnyourtorsototheleftofthemat.Drawyourabdomenin,tuckyour
tailbonedown,lengthenyourspine,andlooktohastagraidristi.Breathedeeplyforfivefullbreaths.
Dasa10Inhaling(Vinyasa10)RepeattheinstructionsforVinyasa8,reversingrightsand
lefts.
Dasa10Exhaling–Inhaling(x5breaths)(Vinyasa10)Turnyourrightfootouttofacethefrontofthematandbendyourkneeto90°.NowrepeattheinstructionsforVinyasa9,reversing
rightsandlefts.Holdthispositionforfivefullbreathsandonthelastexhalationturnsothatyourtorsoisfacingforwardandplaceyourhands
downeithersideofyourrightfoot.
Ekādaśa11InhalingPressfirmlyintoyourhandsandthenjumpupandexhale.
VinyasaupTovinyasaup,flowthroughtheconcludingvinyasasofSuryaNamaskara
A,finishinginSamasthitih.
THESEATEDSEQUENCE
Inthisphaseofthepracticesession,wearenowmovingfromastandingfoundationtoaseatedoneaswecontinuetoweaveasanasontothethreadofthebreath.Duringboththeentryintoandexitoutoftheseatedasanas,thebenefitsofVinyasacanbemorefullyappreciated.Aswiththestandingsequence,Samasthitihistheneutralandzero(0)positionthatlinksthebeginningandtheendofeachseatedasana.Bystartingandreturningtothisstanding,contemplativepose,itispossibletobringyourbodybacktocentreandmoreeffectivelytoregulateyourbreath.
StartingfromSamasthitih,thereisasequenceofsevenmovementsthatleadusintotheseatedasanaandasequenceofsixmovementsthatleadusoutoftheasanaandbacktoSamasthitih.Tosimplifytheinstructionsforthis,themovementsthatleadusfromstandinginSamasthitihdowntotheseatedasanaaretermed“vinyasadown”;thesequenceofmovementsleadingfromtheseatedasanabacktoSamasthitiharetermed“vinyasaup”;andwhereaposeisrepeatedonbothsides–inotherwords,ontheleftandrightsides–thereisa“halfvinyasa”betweenthemcomposedofthreemovements.Itisimportanttonote,however,thatthereareposesthathaveavinyasaspecifictothemanddonotfollowthegeneralrule.
Thetraditionalmethodofpracticeistermed“fullvinyasa”,butitisacceptabletopractiseanabbreviatedformbysubstitutingthefullvinyasa(vinyasaupandvinyasadownwiththe“halfvinyasa”,in
whichyoudonotreturntostandinginSamasthitihbetweeneachasanabutrather,aftercompletingtheleftside,jumpthroughagaintoimmediatelybegintherightsideofthenextasana.
Inthefollowingsequencesofseatedpostures,weareexploringnewterritorywithregardstofoundation.Hereweareconnectingtothegrounddirectlythroughthepelvis,andnolongerthroughthelegstothepelvis.Notonlydowebegintoexplorethisnewrelationshiptothegroundbutwealsobegintoexplorehowweliftourbodyfromtheground“up”and“back”everytimewechangesidesormovetothenextpose.Thisformofliftingisanintrinsicpartofthepractice,anditcantakealongtimetoperfect.
Foreachoftheseatedasanasthereisaliftandanappropriatetransitionoutofthepose.Asabeginner,thesetransitionswillnotbepossibleuntilyourinnerstrength(bandhas)andexternalstrengthhavebeensufficientlydeveloped.
Mostoftheseatedasanasintheprimaryseries(YogaChikitsa)concentrateonforwardbending,althoughperiodicallywehaveasemi-backbendtoactasacounterposetothis.ShriKPattabhiJoismakesitclearinhisteachingsthatpractitionersmustdevelopforwardbendingforinternalreasonsbeforeprogressingtobackbending.Althoughmanypeoplehavenaturallyflexiblespines,theydonotnecessarilyhavetheinternalstrengthtosupportbackbending.Itishere,intheseatedpostures,thatwefurthercultivatetheinnerwork(bandhas)beguninthestandingasana.
Thisasana,calledKukkutasana,orRooster,demonstratesacombinationofbalance,poise,graceandstrength.Itresemblesaroosterinthewaythatthechestispuffedforwardandthehandslooklikethefeetofabird.Thisisoneofthefewposesinwhichmulabandhacanbereleased.
JumpThrough–Sapta7
Thissequencedetailsthetransition“Vinyasa7”fromDownward-facingDogtoSeatedStaff(Dandasana),anddemonstratesthemostgracefulaspectsof“vinyasadown”.Beginnersoftenbelievethattheyhavetojumptheirwholebodythroughtheirarms;infact,itisonlythelegs.Tobetterunderstandthistransition,itcanbedescribedas“jumpuptothepointofbalance,andthensitdown”.AllofthetechniquesrequiredtofloatyourlegsthroughyourarmscanbelearnedinSuryaNamaskaraA,orSunSaluteA.Ifyoupayattentiontodevelopingthestrengthandflexibilityofyourwristsinvinyasas3and7yourhandswillprovidethenecessaryfoundationtosupportyourwholebody.Thissequencecultivatesmulaanduddiyanabandhas,providingtheinnerstrengthneededtoliftyourbodyintoflight.
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Placeayogablockinthecentreofyourmat;youwillthenhavetolookattheblocktojumpoverit.Just
beforelanding,looktothespotbetweenyourhands.
Ṣaṭ6Exhaling(Vinyasa6)VinyasadowntoDownward-facingDogandlooktowardthenabichakradristi.Focusyourinternalgazeonthemulaanduddiyanabandhas.Don’ttenseyourlowerabdomen–thisinhibitsthelengthandliftingeffectofthenextinhalation.Feetareparallelandalignedwithyourhips;handsashoulder-widthapart.Spreadyourfingers,middlefingerspointingforward.Avoidcollapsingyourshouldersasthiswillrestrictyourbreathandreducethenecessaryextensionoutoftheshouldersneeded
asyoumoveintothenextposition.
Sapta7Stillexhaling(Vinyasa7)Exhalingfurtherintothebandhas,liftyourheadbychangingthedristifromyournaveltothespacebetweenyourhands,andthenlookbacktothemiddleofyourmat(seetip).Bringyourshouldersforward
andextendoutofthem,comingupontoyourtoeswithkneesbent.Rockback,readytospring.Nowstartyournextinhalation.
Sapta7InhalingPressfirmlythroughyourhandsandspringup,asifjumpingoveranobstacle,bringingyourfeettogether.Thepathofyourbuttocksisanupwardarc,whichshiftsthefoundationfullyontoyourhands,allowingyourhead,shouldersandupperbacktopivotwellforwardofyourwrists.Nowyourbodyisinequilibrium,movingneitherupnordown.Keepyoureyesfocusedonaspotonthematbetweenyourhandswhileyourhands
andbandhasresistthelanding.
Sapta7StillinhalingKeeptheliftingactioninthelegsandbandhasactivatedasyouinhale.Flexfurtherforwardtobringyourcentreofbalancewelloveryourhands.Whilemaintainingtheliftfromtheshoulders,allowyourlegstoswingthroughthespacebetweenyourarms,andthenchangethedristitopadhayoragrai(toes).Bylookingatyourtoes,itiseasiertokeep
connectedtoyourfeetandyourlegslifted.
Forthenovice,thiscrossed-legvariationisessential.Asyoujump,crossyourlegs,tuckingyourkneesintoyourchest.Trytojumptothepointofbalance,thenlandbehindyourhands,sittingoncrossedlegs.StraightenyourlegsintoDandasana(seeSapta7,Exhaling).
Sapta7StillinhalingGazingatthepadhayoragrai(toes)dristi,resistthetemptationtocrashlandonthemat.Acontrolledlandingwillfurtherdevelopthestrengthin
yourarmsandhelptoreinforceandcultivatetheinnerlift.
Sapta7ExhalingSlowlyrestyourbuttocksonthematinDandasana.Keepyourhandspressingdownuntiltheendoftheexhalation.Nowdrawthedristiin,
movingittothetipofyournose(nasagrai).Advancedstudentscanaimtojumpthroughandgetintothereadypositionforthenextasanaallin
onelonginhalation.
JumpBack
Technically,JumpBackisthereverseofJumpThrough,andthissequenceofmovementsdemonstratesthemostgracefulaspectsofthe“vinyasaup”.Thisseriesdetailsthecorrectliftrequiredfortheflowingtransitionoutoftheseatedasanas.TheJumpBackisadvancedbecause,unliketheJumpThrough,youdonotbenefitfromthemomentumcreatedbytheactionofjumpingtoinitiatetheliftoffthefloor.Toperformthissuccessfully,thecultivationofmulaanduddiyanabandhasmustbepresentinordertoresistthepullofgravityandovercometheinertiaofyourstationarybody.Theonlywaytomasterthisliftistopractisethemovementitself.
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Todevelopbandha,crossyourlegsandtrythe“advancedlift”asshowninDasa10InhalingbeforerollingoveryourfeettojumpbacktoCatvāri,Vinyasa
4ofSuryaNamaskaraA.
[Nocount]ExhalingInhaleasyousittallinDandasana(SeatedStaff),showninSapta7,Exhaling.Then,exhaling,pivotfromyourhipjoints,keepingyourspinelongandstraight.Bringyourshouldersforwardofyourhipsandplaceyourhandsnexttoyourthighs,midwaybetweenyourkneesandhips.
Drawyourabdomeninandlooktoyourtoesdristi.
Dasa10Inhaling(Advanced)Pressfirmlyintothefloorwithyourhandswhileextendingoutoftheshoulders(thearmpitbandha),andliftyourbody,crossingyour
feetanddrawingyourkneestowardyourchest.(Intermediate)Developaswingingpendulumeffectbyliftingyourbuttocksandcrosslegsforward
andup,readytoswingbackwiththepowerofthenextexhalation.
Dasa10Inhaling–Exhaling(Advanced)Stillliftingwiththeinternalstrengthofthebandhasand
poweroftheinhalation,pivotfromyourshoulderjoints–swingingyourbuttocksandlegsupandyourheaddown.Allowyourwriststoflexand
keepyourshoulderswellforwardsothattheweightofyourheadcounterbalancestheweightofyourbuttocksandlegs.(Intermediate)
Exhaleandswingyourlegsbackandthroughyourarms.Youmayhavetotouchthefloorlightlywithoneorbothofyourfeet.
Ekādaśa11Exhaling(Advanced)Usingthemomentumofmovementandthedirectional
controlofuddiyanabandha,continuetoliftyourbuttockshigherintotheair,changingthedristifromthefrontofthemattothebackofthemat.(Intermediate)Springorjumpwithyourfeettoaidtheliftingofyourbuttockshighintotheair,untilyoureachapointofbalanceoveryour
hands.
Ekādaśa11Stillexhaling(Advanced,intermediate,beginner)Trytofloatontheexhalationasyoumaintainaforwarddirectionwithyourupperbody,whileyourlegsbegintostraightenreadyforthelanding.Keepalightpressurebetweenyourfeetandkneeswhilekeepingyourlegstogetherasoneunit.Now
preparetolandinhighplank.
Ekādaśa11StillexhalingCompletelystraightenyourlegs,separatingyourfeetsothattheyareahip-distanceapart,andlandontheballsofyourfeetinhighplank.NowpressdowntoCatvāri,(Vinyasa4ofSuryaNamaskaraA)allowingyourfeettoslideonthematalittle,adjustingtothefulllengthofyourlegsandbody.Keeptheenergyliftingupthroughyourbuttocksandlegsanddon’t
allowyouruppertorsotosinkbelowtheheightofyourelbows.
SeatedForwardBendsPaschimattanasanaVinyasa:16•Flower:9•Dristi:Toes
Paschimameans“west”while“uttana”translatesas“intense”.Inthisasana,theword“west”referstotheback.Therefore,thisasanaisconcernedwithintenselystretchingtheentirebacksideofyourbody–fromtheheelstothecrownofyourhead.Yourtorsoextendsfromthehips,andyoulengthenanddrawinyourabdomenasyoufoldforwardoveryourlegs.Uddiyanabandhaisextremelyimportantinalltheforwardbends,sinceitmaintainslengthintheabdomenandhelpstoextendthespineevenly.Paschimattanasanapreparesyouforallthemorecomplexvariationsoftheforwardbendthatfollow.Initiallythisposecanfeelverydifficult,butasyougrowmorefamiliarwithit,itcanbecomeaplaceofsolaceandtranquillity.
Vinyasadown
(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-facingDog.
Sapta7Inhaling–Exhaling(x5breaths)(Vinyasa7)Jumpthroughyourarmsandstraightenyourlegsin
Dandasana(SeatedStaff).Keepyourhandspressedfirmlyintothemattosupportandlengthenyourspine.Drawinyourabdomen,directingyourbreathupintoyourbackandchest.Tuckinyourchinslightlyand
gazetothetoesdristi.Breathedeeplyforfivefullbreaths.
Aṣṭau8Inhaling(Vinyasa8)Maintainingthelengthinyourspine,pivotforwardfromyourhipstocatchyourbigtoeswiththefirsttwofingersofeachhand.Engageuddiyanabandhaand,inhaling,“openup”–liftingyourchestawayfrom
yourlegstocreatespaceandlengthfromyourpubicbonetothesternum.Maintainthelengthintheneckandlooktothethirdeyedristi.
Nowstraightenyourarms,legsandback.
Nava9Exhaling–Inhaling(x5breaths)(Vinyasa9)Slightlyreleaseandbendyourknees.Rollyourpubicbonetowardthemat,extendyourtorsooveryourlegsandtakeyourchinto
yourshins.Pulluponyourkneesandthighstostraightenyourlegs.Looktothetoesdristiandbreathedeeplyforfivefullbreaths.Trytoaccesstheinnerstretchfromyourbandhatothecrownofyourhead.Afterthefifthexhalation,inhaleandopenup,asinVinyasa8,inordertochangetothe
handvariationsshowninthepanel.
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InNava,don’tpullyourselfforwardbythestrengthofyourshoulders.Doingthiswillresultintension
aroundyourshouldersandneck,andblockthefree-flowingujjayibreath(seeVinyasa).
Exhaling,releaseyourkneesalittleandchangeyourhandpositiontothefirstvariation(aboveleft),handsoverthetopofyourfeet;handsholdingthesidesofyourfeet(abovecentre);andholdingyourwristsbeyondyourfeet(aboveright).Inhaleand“openup”,asinVinyasa8,andpulluponyourkneecapsandthighs.Then,exhaling,foldoveryourlegsintoPaschimattanasana,followingtheinstructionsinVinyasa9.
Dasa10,Ekādaśa11Inhaling–Exhaling–Inhaling(Vinyasa10)Inhale,openupandlookup.Keepingyourshoulders
forwardofyourhipjoints,exhaleandreleaseyourfeet.Placeyourhandsonthematbesideyourthighs.(Vinyasa11)Pressstronglythroughyourpalms,crossandliftyourlegsoffthemat,anddrawyourkneesintoyourchest.Swingbackand,exhaling,landinCatvāri.Todeveloptheinnerbodylift,youcanrepeatthesethreestepsbetweeneachhandvariation.
Vinyasaup(Vinyasas12–16)Aftercompletingthevariationsshownindetailabove,
flowthroughthissequenceofmovestofinishinSamasthitih.
SeatedBackArchPurvattanasanaVinyasa:15•Flower:8•Dristi:ThirdEye
Purvameans“east”or“front”anduttanameans“intensestretch”.ThisintensefrontbodystretchisthenecessaryandthedirectcounterposetothepreviousintensePaschimattanasana.Theprinciplesoftheprimaryseries,orYogaChikitsa,aretoalignandpurifythebody,externallyandinternally,inordertopreventdisease.Diseaseoriginatesfromanimbalanceinorganfunctions,makingitimperativetopractisetheasanascorrectlyandtolinkthemtogetherinabalancedandpreciseorder.Here,atthebeginningoftheprimaryseries,Purvattanasanaestablishestheexactmethodofposeandcounterpose.Whenanasanadoesnothaveadirectoppositestretch,thenthefoldingforwardandbackwardactionoftheconnectingfullorhalfvinyasaactsasthecounterposeandsorestoresbalance.
VinyasadownFlowthroughthissequenceofmovestoDownward-facingDog.
Sapta7ExhalingFromDownward-facingDog,jumpthroughyourarmstoDandasana
(SeatedStaff).Asyouexhale,rollyourshouldersbackasyouplaceyourhandsflatonthemat,ashoulder-distanceapartandapproximately20cm(8in)behindyourbuttocks,fingerspointingbacktowardyou.Drawyour
abdomenin,liftyourheartregionandlooktoyourtoesdristi.
Aṣṭau8Inhaling(Vinyasa8)Pressingthroughthepalmsofyourhands,bendyourknees
slightlyandputyourweightontoyourheels.Pointthroughyourtoesandplacethesolesofyourfeetflatandfirmlyontothemat.Continuingtolookatyourtoesdristiwhileyouliftyourbodyoffthematwillhelpyou
secureyourfootfoundation.
Aṣṭau8Inhaling–Exhaling(x5breaths)(Vinyasa8)Pushthroughyourfeet,pulluponyourkneecapsandthighs,andliftyourselfupthroughyourpubicbone.Trytorelaxyourbuttocks,
drawinyourabdomen,andincreasetheliftthroughyourchest.Changingyourdristifromyourfeettoyourthirdeye(broomadhya),slowlyrollyourheadbackwardwithoutcollapsingthebackofyourneck.Continuetopressstronglythroughyourpalmstoliftoutofyourshoulders.Feeltheresultingstretchfromtheendsofyourtoestothetipofyournose,and
breathedeeplyforfivefullbreaths.
Nava9Exhaling(Vinyasa9)Slowlyliftyourheadandloweryourselfbackdowntothe
sittingpositiondescribedinVinyasa7.
Nava9Stillexhaling(Vinyasa9)Bendyourtorsoforwardandplaceyourhandsfirmlyonthe
matbesideyourthighs.Looktoyourtoesdristi.
Dasa10Inhaling(Vinyasa10)Pressstronglythroughyourpalms,crossandliftyourlegsoffthemat,anddrawyourkneesintoyourchest.Swingbackand,
exhaling,landinCatvāri.
Vinyasaup(Vinyasas11–15)Flowthroughthissequenceofmovestofinishin
Samasthitih.
Half-lotusBound,SeatedForwardBendArdhaBaddhaPadmaPaschimattanasanaVinyasa:22•Flowers:8&15•Dristi:Toes
Ardhameans“half”,baddhatranslatesas“bound”,padmais“lotusflower”,paschimameans“west”anduttanais“intensestretch”.Thisistheseatedvariationoftheintense,Half-lotusBound,StandingForwardBend.Duetotheseatedfoundationhere,theeffectofgravityintensifiesthedepthandpressureofthelotusheelintotheliverandspleen.Thefullcleansingeffectsofthisasanawillbeachievedonlyifthepositioningofyourheeliscorrect.Payparticularattentiontooptimizingyourhiprotationtolocateyourheelinyourlowerabdomen,justaboveyourpubicbone.Thebindingensuresthatthereisresistanceagainstwhichyourfootcanflexandthis,inturn,pressesyourheeldeeperintoyourorgans.
Vinyasadown
(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-facingDog.
Sapta7InhalingJumpthroughintoDandasana(SeatedStaff)and,takingasmanyextrabreathsasrequired,relaxyourlegs,allowingforlateralrotationofboththighs.Lifttherightleg,bendingatthekneeanddorsi-flexingthefoottoaidalateralrotationofthelowerlegatthekneejoint.Receiveyourfoot
inbothhands.
Sapta7Takeextrabreaths
Leadingwithyourlegandassistingwithyourhands,moveyourthighbonewellback,allowingaslightposteriortiltofthepelvisto
optimizehipopening.Makesurethatyourelaxtheleftthigh.Nowrelaxyourcalfmuscleandbringyourlowerlegtowardyourtorsoontheinside
lineofthekneejoint.Donotforceyourknee.
Sapta7TakeextrabreathsNowplantar-flexyourfoottobringyourrightheelintoyourlowerleft
abdomen,justabovethepubicbone.Holdyourrightfootinplaceandrollyourshinboneandkneedowntowardthemat.
Sapta7TakeextrabreathsThecorrectheelplacementwillresultinonlyyourtoesextendingoutbeyondyourwaist.Holdyourrightfootinplacewithyourlefthandandextendoutthroughyourrightarmtoreachwidearoundbehindyour
back.
Sapta7Inhaling(Vinyasa7)Continuetoreacharoundbehindyourbacktotakeholdofyourrightbigtoe.Nowreachforwardwithyourlefthandandtakeholdof
yourleftfoot.Liftyourchestawayfromyourstraightleftleguntilyourleftarmisstraight.Squareyourshouldersandgazetonasagraidristi.
Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Extendingoveryourheelandmaintainingthelengthinyourspine,foldforwardfromyourhipsandtakeyourchintowardtheshinof
yourleftleg.Flexthefootofyourboundhalf-lotustoensuredeeppressureintothespleen,liverandbowel.Gazetopadhayoragraidristi(toes)andbreathedeeplyforfivefullbreaths.Notethatifyoucannot
bindyourlotusfoot,thendon’tfolddownoveryourstraightleg.
Nava9,Dasa10Inhaling–Exhaling–Inhaling(Vinyasa9)Inhaleandopenupyourchest,asinVinyasa7.Exhaling,releaseyourbinding,crossyourlegs,andplaceyourhandsonthematforwardofyourhips.(Vinyasa10)Inhaleasyoupressfirmlyintothe
floor,liftand,exhaling,swingbacktoCatvāri.
Ekādaśa11,Dvādaśa12,Trayodaśa13Halfvinyasa(Vinyasas11–13)Halfvinyasatotheleftside,jumpingthroughagain(Vinyasas14–17),repeatingset-upasforVinyasas7–14,changingthedirectionsforrightsandlefts.Aftercompletingtheleftside,vinyasaup
(Vinyasas18–22)toSamasthitih.
OneLegFoldedBackTiriangmukhaikapadaPaschimattanasanaVinyasa:22•Flowers:8&15•Dristi:Toes
Tiriangmeans“transverse”,mukhais“face”,ikapadatranslatesas“onefoot”or“oneleg”,paschimameans“west”,anduttanais“intensestretch”.WhenyouplacealegintotheLotus,thelowerhalfofthelegisfoldedlaterallyontheinsidelineofthekneejoint.Thisasanaisthecounterposetothepreviousone(seeHalf-lotusBound,SeatedForwardBend),andthelowerleghereisfoldedmedially,facingbackalongtheoutsidelineofthekneejoint.Asapair,ArdhaBaddhaPadmaPaschimattanasanaandTiriangmukhaikapadaPaschimattanasanafacilitatetheopeningofthehipjoints–first,theoutwardrotationofthehipandthen,second,theinwardrotation–preparingyouforthedeeperhipworkrequiredbythefollowingasanas.
Vinyasadown(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-
facingDog.
Sapta7Inhaling(Vinyasa7)FromDownward-facingDog,(advanced)jumpintotheair
andbendyourrightlegbackwardfromtheknee.Atthepointofbalance,keeptheliftinordertobringyourstraightleftlegthroughyourarms.
Keeplookingtoaspotonthematinfrontofyouandpreparetolandonyourrightbentleg.(Intermediate)JumpthroughtoDandasana(Seated
Staff).
Sapta7Stillinhaling(Vinyasa7)Loweryourselfgentlydownontothetopofyourrightfootandpositionyourbuttockssquarelyonthemat(advanced).Theheelofyour
rightfootisnowadjacenttoyourrighthipandyourshinbonepressesdirectlydownintothemat.Flexyourleftfootandchangeyourdristitoyourtoes.(Intermediate)Leanontoyourleftbuttockandfoldyourright
legback.
Togroundbothbuttocksandachievemedialrotationofthelowerleg,itmaybenecessarytosoftenandrollyourcalfmuscleonyourfoldedlegouttotheside.Todothis,rollthefleshofyourinsidethighupandtuckthefleshofyourouterthighdowntowardthemat.
Sapta7Stillinhaling
(Vinyasa7)Extendyourspineoutofyourpelvisandreachforwardwithbothhandstotakeholdofyourleftfoot.Openupandliftyourchestawayfromyourstraightleftleguntilyourarmsarestraight.Nowsquareyourshouldersandsitdownintoyourrightbuttocksothatyourhipsaresquare.Drawinyourabdomenandgazetothethirdeyedristi.
Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Maintainingtheextensionoutofyourpelvis,foldforwardoveryourleftleg.Toavoidfallingoveronyourstraightlegside,sitfurtherintoyourrightfoldedlegatthesametimeasyouextendoutthroughyourleftbuttock.Looktothetoesdristiandbreathedeeplyforfivefullbreaths.
Nava9,Dasa10Inhaling–Exhaling–Inhaling(Vinyasa9)Inhaleandopenup,asinVinyasa7.Exhaling,keepyour
torsoextendingforward,releaseyourholdandplaceyourhandsontothematbesideyourthighs.(Vinyasa10)Inhaling,keepyourrightlegbentandliftyourbodyupoffthemat.Foldyourleftlegandpreparetoswing
backtoCatvāri.
Ekādaśa11,Dvādaśa12,Trayodaśa13Halfvinyasa(Vinyasas11–13)Halfvinyasatotheleftside,jumpingthroughagain(Vinyasas14–17),repeatingset-upasforVinyasas7–14,changingthedirectionsforrightsandlefts.Aftercompletingtheleftside,vinyasaup
(Vinyasas18–22)toSamasthitih.
HeadoftheKneeAJanuSirsasanaAVinyasa:22•Flowers:8&15•Dristi:Toes
Janumeans“knee”andsirsatranslatesas“head”.JanuSirsasanaAisthefirstofthreehipangleswithheelvariations.Inthisversion,yourbentkneeissetatabouta80–90°angletoyourstraightleg,andyourheelisplacedagainstyourperineum.Itisimportantnottoshiftthesitboneofthebentleg.Yourhipsmustremainsquareandyournavelshouldfaceforward.Theheatandpressureoftheheelagainstyourperineumstimulatesthefunctionsofthepancreasinmen.Thisasanaisalsobelievedtohelpalleviatethesymptomsofcystitis.
Vinyasadown(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-
facingDog.
Sapta7Inhaling(Vinyasa7)FromDownward-facingDog,jumpupandfoldyourrightlegin(advanced).Atthepointofbalance,keeptheliftgoingtobringyourstraightleftlegthroughyourarms.Landlightlyonthemat,positioningyourheelagainstyourperineumandyourkneeouttotherightsideat80–90°.(Intermediate)JumpthroughtoDandasana(SeatedStaff)and
foldyourrightheelintopressagainstyourperineum.
Sapta7Stillinhaling(Vinyasa7)Takeholdofyourleftfootandliftyourchestawayfromyourstraightleftleguntilyourarmsarestraight.Nowsquareyourshoulders
andsitdownintoyourbuttocks.Tocorrectanytwistingactionofyourspine,pullbackonyourleftbuttockandrollyourrighthipforward.
Engageyourbandhasandcentreyournavelontheinsidelineofyourstraightleg.Gazetothethirdeye.
Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Maintainingtheextensionoutofyourpelvis,equalizethelengthfromyourhipjointtoarmpitonbothsides.Bringingyournavel
forwardtoyourthigh,bendyourelbowsandfoldyourtorsooveryourleftleg.Focusonyourmulabandhatorootdownthroughyourbuttocks.Continuetodrawintheuddiyanabandhatomaintainthelengthandstrengthinyourlowerback.Looktopadhayoragrai(toes)dristiand
breathedeeplyforfivefullbreaths.
Nava9,Dasa10Inhaling–Exhaling–Inhaling(Vinyasa9)Inhaleand”openup”byliftingyourchestawayfromyour
straightleg,asinVinyasa7,andtakeholdofyourleftfootwithbothhands.Exhaling,keepyourshoulderswellforwardofyourhips,releaseyourhold,andplaceyourlefthandonthematbesideyourleftthighandyourrighthandontothematjustforwardofyourrightshin.(Vinyasa10)Inhaling,liftyourbodyupoffthematandslideyourrightshinupthebackofyourrightarm.FoldyourleftlegandpreparetoswingbacktoCatvāri.
Ekādaśa11,Dvādaśa12,Trayodaśa13Halfvinyasa(Vinyasas11–13)Halfvinyasatotheleftside,jumpingthroughagain
(Vinyasas14–17),repeatingset-upasperVinyasas7–14,changingthedirectionsforrightsandlefts.Aftercompletingtheleftside,vinyasaup
(Vinyasas18–22)toSamasthitih.
HeadoftheKneeBJanuSirsasanaBVinyasa:22•Flowers:8&15•Dristi:Toes
InJanuSirsasanaB,thesecondvariation,theheadofyourbentkneeissetatanangleof85°toyourstraightleg,andyourheelisplaceddirectlyunderyouranus.Sittingtheanusdirectlyontoyourheelhelpstoreinforcethephysicalconnectiontomulabandha.Asinthefirstsequenceofthisseries(seeHeadoftheKneeA),JanuSirsasanaBisalsoofparticularbenefittomeninstimulatingandtonifyingtheurinarysystem.Bysittingonyourheelyoustretchandstrengthenyouranklejoint,anditisalsoapreparatorystretchbeforemovingontothefollowingvariation.
Vinyasadown(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-
facingDog.
Sapta7Inhaling(Vinyasa7)FromDownward-facingDogjumpupandfoldyourrightlegin(advanced).Atthepointofbalance,keepthe“lift”goingtobringyourstraightleftlegthroughyourarms.Asyouloweryourselfdown,positionyourheelsothatitalignswithyouranus,andthensitfullydownontoyourheel.(Intermediate)JumpthroughtoDandasana(SeatedStaff).Foldyourrightheelintowardyourperineum,pushthroughyourhandsandliftyourbodyup.Moveforwardtosityouranusontoyourheel.
Sapta7Stillinhaling(Vinyasa7)Positionyourkneeatanangleof85°toyourstraightlegandthentakeholdofyourleftfootandopenupyourchestbyliftingitaway
fromyourstraightleguntilyourarmsareatfullstretch.Squareyourshoulders.Flexyourrightfoottoensureyouranusengageswithyourheelandfocusonmulabandha.Theinstepofyourrightfootshouldrunalongtheundersideofyourleftthigh.Centreyournavelontheinsideline
ofyourstraightlegandgazetoyourthirdeyedristi.
Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Maintainingtheextensionoutofyourpelvis,equalizethe
lengthfromyourhipjointtoarmpitonbothsides.Bendforward,bringingyournaveltoyourthigh,bendyourelbows,andfoldyourtorsooveryourleftleg.Pulluponyourleftkneecapandthighanddrawuponyouranalsphincterstomaintainthecontactwithyourheel.Continuetodrawin
uddiyanabandhatomaintainthelengthandstrengthinyourlowerback.Looktothetoesdristiandbreathedeeplyforfivefullbreaths.
Nava9,Dasa10Inhaling–Exhaling–Inhaling(Vinyasa9)Inhaleasyouopenupyourchest,asinVinyasa7,andtakeholdofyourleftfootwithbothhands.Exhaling,keepingyourshoulders
wellforwardofyourhips,releasetheholdonyourfootandplaceyourlefthandonthematbesideyourleftthighandyourrighthandontothematjustforwardofyourrightshin.(Vinyasa10)Inhaling,liftyourbodyupoffthemat,slidingyourrightshinupthebackofyourrightarm.Foldyour
leftlegandpreparetoswingbacktoCatvāri.
Ekādaśa11,Dvādaśa12,Trayodaśa13Halfvinyasa(Vinyasas11–13)Halfvinyasatotheleftside,jumpingthroughagain(Vinyasas14–17)repeatingset-upasforVinyasas7–14,changingthedirectionsforrightsandlefts.Aftercompletingtheleftside,vinyasaup
(Vinyasas18–22)toSamasthitih.
HeadoftheKneeCJanuSirsasanaCVinyasa:22•Flowers:8&15•Dristi:Toes
InJanuSirsasanaC,thethirdvariation,theheadofthebentkneeissetatanangleof45°tothestraightlegandyourheelisalignedwithyournavel.Theheatandpressurefromtheheelasyoufoldforwardisofparticularbenefittowomen,astheenergychannelsthatstimulatethepancreasarelocatedhere,justbelowthenavel.Thisasanaisalsobeneficialforthefemalereproductivesystem,buttakenotethatitshouldnotbepractisedifyouarepregnant.CorrectplacementoftheheelinthisasanaisdependentontherangeofhiprotationyouhaveandthelengthofyourAchillestendon,andsoitmaytaketimetoachieve.Takecarewiththisasanatoprotectyourknees.
CAUTION
Donotpractisethisasanaifyouarepregnant.
Vinyasadown(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-
facingDog.
Sapta7Inhaling(Vinyasa7)FromDownward-facingDogjumpthroughyourarmsto
Dandasana(SeatedStaff),bendyourrightleg,receivingyourrightfootinyourhands.Nowdorsi-flextherightfoottostretchthroughyourAchilles
tendonandturnthelowerleglaterallyfromtheknee.
Sapta7Stillinhaling(Vinyasa7)Leanontoyourleftbuttock,keepinglateralrotation,and
releasetheflexioninyourrightfoot.Turnyourrighttoesdowntowardthematatthesametimeasyouplacetheballofyourfootontothematat
45°toyourstraightleg.Usingyourlefthand,lifttheheelofyourrightfoottoaverticalposition.
Sapta7Stillinhaling(Vinyasa7)Slideyourrighthandoutfromunderyourrighttoesandplacebothhandsdownonthemateithersideofyourbuttocks.Pressstrongly
throughyourhandsandliftyourbuttocksoffthefloor.Positionyourpelvisforwardtobringyourheelverticalandinlinewithyournavel.
Sapta7Stillinhaling(Vinyasa7)Sityourbuttocksonthemat,rollyourrightthighforwardand
bringyourkneedowntothematat45°toyourstraightleg.Reachforward,takingholdofyourleftfoot,and“openup”.Positionyournaveloveryourheelasyouengageuddiyanabandha.Liftyourchestawayfromyourstraightleftleguntilyourarmsarestraight,andthensquare
yourshoulders.Looktoyourthirdeyedristi.
Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Bendyourelbowsandfoldoveryourrightheeltobringyourchintoyourleftshin.Feelthedeeppressureofyourheelagainstyour
lowerabdomenandnavel.Maintainthelengthbetweenyourpubicboneandsternumasyouextendyourtorsoalongyourleftleg.Pulluponyourleftkneecapandthigh.Looktothetoesdristiandbreathedeeplyforfive
fullbreaths.
Nava9,Dasa10Inhaling–Exhaling–Inhaling(Vinyasa9)Inhaleand“openup”,asdescribedinVinyasa7.Exhaling,keepingyourshoulderswellforwardofyourhips,releaseyourholdandplaceyourlefthandonthematbesideyourleftthighandyourrighthandonthematjustforwardofyourrightshin.(Vinyasa10)Inhaling,liftyourbodyupoffthematandslideyourrightshinupthebackofyourright
arm.FoldyourleftlegandpreparetoswingbacktoCatvāri.
Ekādaśa11,Dvādaśa12,Trayodaśa13Halfvinyasa(Vinyasas11–13)Halfvinyasatotheleftside,jumpingthroughagain(Vinyasas14–17),repeatingset-upasforVinyasas7–14,changingthedirectionsforrightsandlefts.Aftercompletingtheleftside,vinyasaup
(Vinyasas18–22)toSamasthitih.
SageMarichy,SonofBrahmaAMarichyasanaAVinyasa:22•Flowers:8&15•Dristi:Toes
InHindumythology,GodBrahmaisthecreatorofall.TheasanademonstratedhereisdedicatedtoBrahma’sson,Marichy.MarichywasagreatsageandthegrandfatherofSurya,theSunGod,whomwesaluteattheverybeginningofpractice–SuryaNamasakara,orSunSalutes.ItisbelievedthatMarichydiscoveredthisasana–oneofeightvariations,thefirstfourofwhicharerelatedtoYogaChikitsa,theprimaryseries,concerningbodypurification.Thefourvariations–A,B,CandD–arebeneficialtothedigestivesystem,clearingflatulence,indigestionandconstipationandimprovingdigestivepowergenerally.Forwomen,theseasanasareadditionallybeneficialforthereproductivesystem.
TIP
Thearmyouusetobindaroundyourbentkneeiscrucial.Trytoextendyourarmsoutofyourshoulderjointsinordertoobtainmaximumlength,andso
deepenthebindingprocess.
Vinyasadown(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-
facingDog.
Sapta7Inhaling(Vinyasa7)FromDownward-facingDog,jumpthroughtoDandasana
(SeatedStaff)andleanonyourleftbuttock(“halfsitting”).Bendyourrightlegandplaceyourfootjustinfrontofyourrightbuttock(“halfstanding”),aligningyourouteranklewiththeouterfaceofyourrighthipjoint.Flexyourleftfootback,sittallthroughyourspineandpreparetobind.
Sapta7Stillinhaling(Vinyasa7)Placeyourlefthandonthemattotheleftsideand,leaningintothisadditionalfoundation,“halfsitting”,pushwithyourhandtofold
yourtorsoforward,pasttheinsideofyourrightthigh.Foldfromyourhips,asintheSeatedForwardBends.Now,extendingoutofyourright
shoulder,reachforwardwithyourrightarmandaroundyourrightshin.
Sapta7Stillinhaling(vinyasa7)Rollyourshoulderforwardandfoldyourarmupbehindyourback.Transferyourweighttoyourrightfoot,“halfstanding”.Maximize
thelengthofyourleftarmandbenditupbehindyourback.Holdyourleftwristwithyourrighthandandbringyourleftshoulderforward.
Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Squareyourshouldersandpressyourboundrightarmback.Tightenthebindingandusetheopposingforcesbetweenkneeandarms
toleveryourtorsodowntotouchyourchintoyourshin.Drawinuddiyanabandha,directingyourbreathtoyourchestandback,lookto
thetoesdristi,andbreathedeeplyforfivefullbreaths.
Nava9Inhaling(Vinyasa9)Inhaleand“openup”,returningtothepositiondescribedin
Vinyasa7.
[Nocount]ExhalingKeepingtheopposingforcesbetweenyourrightarmpitandrightshin,
releasethebindingandplaceyourhandsdownonthemat.Liftyourrightfootoffthematandfixyourgazetoyourleftfoot.
Dasa10Inhaling(Vinyasa10)Pressyourrightkneehardintothebackofyourrightarm,engageyourbandhas,tipyourtorsoforwardandliftyourleftlegoffthemat.Foldyourleftlegandlooktoaspotonthematasyouswingyour
legsthroughyourarms,preparingtolandinCatvāri.
Ekādaśa11,Dvādaśa12,Trayodaśa13Halfvinyasa(Vinyasas11–13)Halfvinyasatotheleftside,jumpingthroughagain(Vinyasas14–17),repeatingset-upasforVinyasas7–10,changingthedirectionsforrightsandlefts.Aftercompletingtheleftside,vinyasaup
(Vinyasas18–22)toSamasthitih.
SageMarichy,SonofBrahmaBMarichyasanaBVinyasa:22•Flowers:8&15•Dristi:Nose
InMarichyasanaB,SageMarichyislikelytohaveobservedthephysicaldevelopmentofachildatplay.Hereweseethedevelopmentalstagewhereababyishalfwaytostanding.Forwomen,theuterusandovariesbenefitfrombeingdeeplymassagedbyyourheelpressingintoyourlowerabdomen.Andifyounormallyexperiencepainfulperiods,practisingthisasanamay,intime,strengthentheuterusandimprovemenstrualfunction.Thestrengtheningeffectontheuterusmayalsohelptoreducetheriskofmiscarriage.
CAUTION
Notethatbecauseofthisasana’seffectontheuterusandovaries,womenshouldnotpractiseduringmenstruationandareadvisedtodiscontinue
performingthissequenceafterthesecondmonthofpregnancy.
Vinyasadown(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-
facingDog.
Sapta7Inhaling(Vinyasa7)FromDownward-facingDog,jumpthroughtoDandasana(SeatedStaff)and,withoutusingyourhands,liftandbendyourleftleg.Supportingyourfootwithyourhands,relaxyourbuttocksandthigh.Now,
leadingwithyourleftleg,moveyourthighbonewellbackinordertomaximizetheopeningofyourhips.
Sapta7Stillinhaling(Vinyasa7)Relaxyourleftcalfmuscleandbringyourleftheelintoyourlowerrightabdomen,justabovethepubicbone.Holdingyourleftfootinplacewithyourrighthand,placeyourlefthandonthemattoyourleft.Leanintoyourleftthightocreateanewfoundationofthighandhand,
“halfsitting”.Bendyourrightlegandplaceyourrightfootonthematjustinfrontofyourrightbuttock,aligningtheouterfaceofyouranklewiththe
outerfaceofyourrighthipjoint,“halfstanding”.
Sapta7Stillinhaling(Vinyasa7)Extendyourtorsooveryourleftheelandreachbeyondtheinsideofyourrightthighwithyourrightarm.Extendingoutofyour
shoulder,reacharoundyourrightshin.Yourheelmustbeinyourlowerabdomen,withonlythetoesextendingbeyondyourrightthigh.
Sapta7Stillinhaling(Vinyasa7)Foldyourarmupbehindyourbackandtransferyourweightontoyourrightfoot.Extendoutofyourshoulderjointandbendyourleftarmupbehindyourbacktomeetyourrighthand.Holdyourleftwristwith
yourrighthand.Bringyourleftshoulderforwardand“openup”.
Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Pressyourboundrightarmbackagainstyourrightshinandcentreyourchestbetweenyourleftbentkneeandrightfoot.Tightenyourbinding,leveryourtorsodownandtouchthematwithyourchin.Yourheelshouldpressintouddiyanabandha.Looktonasagraidristiand
breathedeeplyforfivefullbreaths.
Nava9Inhaling(Vinyasa9)Inhaleand“openup”,returningtothepositiondescribedin
Vinyasa7.
Dasa10Exhaling–InhalingExhaling,releaseyourbindingandrockonyourbuttockswithyourhandsonthemat.Keepthepressureofyourrightshinintothebackofyour
armpit.(Vinyasa10)Inhaling,pressyourrightkneeintothebackofyourrightarm,engagethebandhas,tipforwardandliftupontoyourhands.LookataspotinfrontofthematandpreparetoswingbacktoCatvāri.
Ekādaśa11,Dvādaśa12,Trayodaśa13Halfvinyasa(Vinyasas11–13)Halfvinyasatotheleftside,jumpingthroughagain.Fromthispoint,repeattheprecedingsteps,changingthedirectionsforrightsandlefts.Aftercompletingtheleftside,vinyasaup(Vinyasas18–
22)toSamasthitih.
SageMarichy,SonofBrahmaCMarichyasanaCVinyasa:18•Flowers:7&12•Dristi:FartoSide
InMarichyasanaC,thethirdvariation,yourlegandpelvicfoundationisthesameasinMarichyasanaA,butinsteadofbindingyourbentlegwiththearmofthesameside,youbindwiththeoppositearm.Thisaddsarotatingelementtotheposture,whichhastheeffectofadditionallymassagingyourlowerabdomenandorgans.Thisasanaisalsoofbenefittoyourentirespine,sincetherotationhelpstocreatelengthandflexibility.Thebindingactionrestrictstheliftofyourribcageandtheexpansionofthelungontheboundside,andinthiswayyourribcageontheoppositesidedevelopsgreaterexpansioninordertoachievefullinhalation.However,don’tleanbackandrotatethroughthelumbarspinebeforebindingoryouwillplaceyourintervertebraldiscsundertoomuchpressure.
TIP
Spinalrotationsdonotinvolvetwistingfromthepelvis.Thebindingworkstosityouforwardintoasquarepelvicfoundation.Youthenlengthenoutof
thelumbarspineandrotateonlyinthethoracicspine.
Vinyasadown(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-
facingDog.
Sapta7Inhaling(Vinyasa7)FromDownward-facingDog,jumpthroughtoDandasana
andleanleft,“halfsitting”.Bendyourrightleg,placingyourfootinfrontofyourrightbuttock,“halfstanding”,aligningtheouteranklewiththeouterrighthipjoint.Flexyourleftfootbackandsittallthroughyourspine;
preparetobind.
Sapta7Stillinhaling(Vinyasa7)Placeyourrighthandontheoutsideofyourbentrightleg.Turnyourrightfootinslightly,towardyourleftleg.Yourrightbuttockremainsoffthematasyoupushyourbentlegacrossyourcentreline
towardsyourleftside.
CAUTION
Becausethisasanacompressestheentireabdomenanduterus,pregnantwomenmustnotpractiseit.
Sapta7Stillinhaling(Vinyasa7)Holdyourbentrightlegovertotheleftsideandflexyourtorsototheright.Bendyourleftarmand,leadingwiththepointofyourelbow,foldforwardtonegotiatepastyourrightbentleg.Trytofold
forwarduntilyourleftarmpittouchesyourrightthigh.
Sapta7Stillinhaling(Vinyasa7)Rollingyourshouldermedially,rotateyourleftarm,benditattheelbow,andfeeditbackaroundyourrightshin.Youmightneedtoplaceyourrighthandonthematbehindyoutohelptonegotiatethebinding,butdonotleanbackorinitiatethespinaltwistyet.Staysitting
forwardandlooktothefrontofyourmat.
Sapta7Inhaling–Exhaling(x5breaths)(Vinyasa7)Maintainyourforwardfoundationandcompleteyourbinding–lefthandholdingyourrightwrist.Sitintoyourrightfootandleftleg.Workyourrightbuttocktowardthematandsittallfromyourpelvis.Leadingwithyoursternum,rotatethroughthethoracicspineandlookoveryourrightshouldertoparsvadristi.Breathedeeplyforfivefull
breaths.
Aṣṭau8Exhaling–Inhaling
(Vinyasa8)Exhaling,releaseyourbinding,swingbacktoyourcentre,andplaceyourhandsonthemat,asshowninVinyasa10.Pressyour
rightkneefirmlyintothebackofyourrightarm,engageyourbandhas,tipyourtorsoforward,andliftyourleftlegoffthemat.Nowfoldyourleftlegandlooktoaspotforwardofthematasyouswingyourlegsthroughyour
armsandpreparetolandinCatvāri.
Nava9,Dasa10,Ekādaśa11Halfvinyasa(Vinyasas9–11)Halfvinyasatotheleftside,jumpingthroughagaintoVinyasa12.Fromthispoint,asperVinyasa7,repeatthepreceding
steps,changingthedirectionsforrightsandlefts.Aftercompletingtheleftside,vinyasaup(Vinyasas14–18)toSamasthitih.
SageMarichy,SonofBrahmaDMarichyasanaDVinyasa:18•Flowers:7&12•Dristi:FartoSide
Inthissequence,thefourthvariation,youincorporatethelegworkseeninMarichyasanaBandcombineitwiththetwistingactionofMarichyasanaC.Theresultisanadvancedasanaanditsharesthebenefitsofthethreevariationsyouhavealreadyseen.Thisisthemostdifficultasanauptothispointintheprimaryseriesandisanexcellentindicatorofthelevelofexpertiseyouhaveachieved.If,forexample,youcannotperformthisasana,thendonotprogressbeyondthispoint.Itisimportanttodeveloptherequiredopeninginyourhipsandanklesbeforeyouattemptanyofthefollowingasanas.
TIP
Remember!AllfourvariationsofSageMarichyaresetupfirstwith“halfsitting,halfstanding”.
Vinyasadown(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-
facingDog.
Sapta7Inhaling(Vinyasa7)FromDownward-facingDog,jumpthroughtoDandasana(SeatedStaff),foldyourleftlegintothelotus,leanyour“lotus”thightothemat,“halfsitting”,andplaceyourlefthanddownonthemat.Nowbendyourrightleganddrawitintowardyourrightbuttock,“half
standing”.Alignyourouterankleandouterrighthipjoint.Onlythetoesofyourleftfootshouldextendbeyondyourthigh.Makesurefootplacement
iscorrect–don’tdrawyourfoottoofarover.
Sapta7Stillinhaling(Vinyasa7)Placeyourrighthandontheoutsideofyourbentrightleg.Turnyourrightfootinslightly.Pushyourbentlegdiagonallyacrossyourcentrelineandpastyourlotusfoot.Holdyourbentrightlegovertotheleftsideandflexyourtorsototheright.Bendyourleftarmand,leadingwiththepointofyourelbow,takeyourarmpitdowntomakecontactwith
yourrightbentleg.
Sapta7Stillinhaling(Vinyasa7)Rollingyourshouldermedially,rotateyourleftarm,bendingitattheelbow,andfeeditbackaroundyourrightshin.Youmightneedtoplaceyourrighthandonthematbehindyoutohelptofacilitatethe
binding.Don’tleanbackorinitiatethespinaltwistyet.Staysittingforwardandlooktothefrontofthemat.
Sapta7Inhaling–Exhaling(x5breaths)(Vinyasa7)Onceyouhavemovedyourleftarmpastyourleftleg,sit
forwardagaintocompleteyourbinding,withyourlefthandholdingyourrightwrist.Sitintoyourrightfootandleftthigh.Workyourrightbuttock
towardthematandsittalloutofyourpelvis.Lengthenyourlumbarspine.Now,leadingwithyoursternum,rotatethroughyourthoracicspineandlookoveryourrightshouldertoparsvadristi.Flexyourleftheelintoyour
lowerabdomenandbreathedeeplyforfivefullbreaths.
Aṣṭau8Exhaling–Inhaling(Vinyasa8)Exhaling,releaseyourbindingandrecentreyourbody.Placeyourhandsonthemat.Keepingthepressureofyourrightshininthe
backofyourrightarmpit,engageyourbandhas.Inhaling,tipforward,liftup,andbalanceonyourhands.Tostopyourselffallingforward,liftyourheadandlooktoaspotforwardofthematandpreparetolandinCatvāri.
Nava9,Dasa10,Ekādaśa11Halfvinyasa(Vinyasas9–11)Halfvinyasatotheleftside,jumpingthroughagaintoVinyasa12.Fromthispoint,asperVinyasa7,repeatthepreceding
steps,changingthedirectionsforrightsandlefts.Aftercompletingtheleftside,vinyasaup(Vinyasas14–18)toSamasthitih.
TheBoatNavasanaVinyasa:13•Flower:7•Dristi:Toes
Navameans“boat”andthisasanagetsitsnamebecausethepostureresemblestheV-shapedkeelofaboat.Themainbenefitofthisasanaisthatitstrengthensthespinalregion.Ifyourinnerbodyisnotstrongandyouhavenotdevelopedthecultivationofbandhasbythisstageofthepractice,thenNavasanacanbedeceptivelydifficulttoperformcorrectly.Tostay“afloat”,theangleofyourlegsandbackmustbesuchthatyourtoesandeyesareatthesameheight.Strongbandhacontrolisnecessarytomaintainastraightspineandlegs.Theunseenenergyharnessedbythebandhasisdynamicallydemonstratedasyouliftyourentirebodygracefullythroughthespacebetweenyourarms,upintoahandstand,andthenbackdownagain–allwithoutanypartofyourbodyorlegstouchingthefloor.
Vinyasadown
(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-facingDog.
Sapta7Inhaling–Exhaling(x5breaths)(Vinyasa7)FromDownward-facingDog,jumpyourlegsthroughyourarmswithoutallowingyourbodyorlegstotouchthemat.Swingyourlegsupasyousitsquarelyonyourbuttocks.StraightenyourbackandlegstocreateadistinctlyV-shapedangle.Youreyesandtoesshouldbeatthesamelevel.Liftyourchestanddrawinyourlowerabdomentoaccessthefulleffectsofuddiyanabandha.Straightenyourarmstothesidesofyourknees.Looktopadhayoragrai(toes)dristiandbreathe
deeplyforfivefullbreaths.
Thealternativetothestraight-legliftistocrossyourlegs,
withouttouchingthefloor,anddrawthemintoyourchestasyouexhale.Rockforwardintoyourhands,pressingfirmlythroughyourpalms,andusethestrengthinyourarmstoliftyourbodyoffthefloor.Keepyourlegstuckedinandresistthetemptationtotouchthematwithyourfeet.
Aṣṭau8Exhaling(Vinyasa8)Maintainingtheliftinyourlegs,placeyourhandsonthematjustforwardofyourhips.Drawyourabdomeninfurtherandfullyengagebothmulaanduddiyanabandhas.Dropyourgazedownwardandslightly
shortenthefrontsideofyourbody.Directyourinternallyharnessed
energyfirmlydownthroughyourpalmsintothemat.
Aṣṭau8Inhaling–Exhaling(Vinyasa8)Pivotyourshouldersforwardofyourwristsand,drawingupwithuddiyanabandha,liftyourself.Engageyourquadricepsanddrawyourlegsbackthroughyourarms.Now,asyouloweryourheadyour
buttocksrise.Continueupintoahandstand.Exhaling,pivotfromthehipsandloweryourlegsthroughyourarms.Landonyourbuttocks,raisingyourlegsandarmsintotheBoat,asinVinyasa7,andholditforfive
deepbreaths.Repeatthissequenceanotherfourtimes,finallyloweringyourselffromhandstandintoCatvāri.
Vinyasaup(Vinyasas9–13)Aftercompletingthelasthandstand,flowthroughthis
sequenceofmovestofinishinSamasthitih.
ArmPressurePostureBhujapidasanaVinyasa:15•Flower:8•Dristi:Nose
Bhujameans“arm”or“shoulder”andpidatranslatesas“pressure”.Thisisthefirstasanainwhichyourbodyissupportedentirelyonthefoundationformedbyyourarmsandhands.Again,theinternalenergyharnessedbythebandhasisdynamicallydemonstratedthroughthetransitionintoandoutofthisasana.Untilthestrengthofyourinnerliftisdeveloped,itwillbenecessarytojumptoyourfeetandthentositdownonyourarms.Whentheinnerlifthasbeendevelopedsufficiently,theaimistojumpintothefinalpositioninonemovement.Fromtheinitialbalancingpositionyourequirefurtherstrengthandcontroltoextendyourchinforwardtothemat.Thestretchimpartedtoyouresophagusiscleansingandpurifying.
Vinyasadown(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-
facingDog.
Sapta7Inhaling–Exhaling(Vinyasa7)FromDownward-facingDog,jumpupintotheairuntilyoureachthepointofbalance.Butinsteadofjumpingthroughyourarms,asyouhavenowdonemanytimesinthepractice,jumpyourlegsaround
theoutsideofyourarmsandlandonyourfeet.
Sapta7Inhaling(Vinyasa7)Transfertheweightofyourbodyfromyourfeettoyourhandsand,bendingattheelbows,drawyourshouldersthroughyourlegs.Tip
yourheaddownandliftyourbuttockshighupintotheair.Nowpressyourinnerthighsfirmlyintoyourupperarmsandshouldersandpressyourhandsstronglyintothemat,inpreparationforsittingyourbuttocks
down.
Sapta7Exhaling(Vinyasa7)Openupyourchestandpressyourshouldersbackintoyour
thighswithanequalandoppositepressuretothelegs.Usingthecounterbalancingforces,liftyourheadandextendyourchesttoloweryourbuttocks,and“sit”onthebacksofyourarms.Balanceonyour
handsasyourfeetfloatintotheair.
Sapta7Inhaling(Vinyasa7)Pressingthroughthepalmsofyourhands,liftupstrongly
throughyourarms,engageyourbandhas,andasyouliftyourfeet,crossyourrightfootoveryourleft.(Advanced)Jumptothispositionfrom
Downward-facingDog.Whenyoufirstlearnthispose,remainbalancedhereforfivefullbreaths.
Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Slowlyexhaling,bendyourelbowsand,withoutallowingyourlegsorfeettocontactthefloor,touchthematwithyourchin.Atfirstyoumayhavetotuckyourheadinandrestthetopofyourheadonthemat.Trytokeepyourelbowsdirectlyovertheheelsofyourhandsandextendyourbuttocksbackasyouextendyourchinforward.Nowlooktoyour
nasagrai(nose)dristiandbreathedeeplyforfivefullbreaths.
Nava9,Dasa10Inhaling–Exhaling–Inhaling(Vinyasa9)Inhaling,liftyourchin,uncrossyourfeet,straightenyour
armsandlegsintoTittibhasana(Firefly),andlookup.Exhaleasyoupivotatthekneestotakeyourlowerlegsback,balancingonthebackofyourupperarmsinBakasana(Crane).(Vinyasa10)Withthestrengthofyourinhalationanduddiyanabandha,liftyourkneesoffyourarms(seeAṣṭau8Inhaling).Preparetoshootyourlegsbackandyourchestforwardto
landinCatvāri.
Vinyasaup(Vinyasas11–15)Flowthroughthissequenceofmovestofinishin
Samasthitih.
TortoiseandSleepingTortoiseKurmasanaandSuptaKurmasanaVinyasa:15•Flowers:7,8&9•Dristi:Thirdeye
Kurmameans“tortoise”andsuptais“sleeping”.Thispostureresemblestheshapeofatortoise,firstwithitsheadandlegsextendedoutfromitsshellandthen,second,withitsheadandlegsretractedtoprotectitselfwhileasleep.Theverynatureofatortoiseisslow–anindicationthatthispostureisnottoberushed.Takethetimeyouneedtolearnthedynamicsofthesetwocomplexpostures,sincetheunderstandingthatcomesfromthemisvitalforthecompletionofthesecondhalfofYogaChikitsa(bodycleansingandpurification).Inaddition,thisasanaisthe“gateway”posetoNadiShodhana,orpurificationofthenervoussystem.
Thisasanabeginstoworkonthesubtlebodybystimulatingthekanda(nerveplexus).Thekandaislocatedinthelowerabdomen,wherethebody’sthousandsofnadis(energychannels/nerves)originate.TheTortoiseposehasapurifyingeffectontheheartandlungs.Theopeningofyourhipjointscomingfromworkinearlierposturesisnecessaryhere,allowingyoutoplaceyourlegsoverthebackofyourshouldersandneck.
Byplacingtheweightofyourlegsonthebackofyourneckyoudevelopextrastrengththroughyourentirespine–andthisstrengthisimportantforthefollowingasanas.Yourchestisbroadenedtoo,breathingdifficultiesarecorrected,andwhenyouareabletobalancethestrengthandlengthofyourinhalationsandexhalations,your
thestrengthandlengthofyourinhalationsandexhalations,yourrespiratorysystemcandeveloptoitsfullpotential.
Vinyasadown(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-
facingDog.
Sapta7Inhaling(Vinyasa7)FromDownward-facingDog,jumpupintotheairtothepointofbalanceandbringyourlegsaroundtheoutsideofyourarms,landing
onthebacksofyourarms,asshownonVinyasa7.
Sapta7Stillinhaling(Vinyasa7)Bendingyourelbows,loweryourselfdownontothematandstretchyourarmsouttothesidesfromunderyourlegs.Continueuntil
thebacksofyourkneesarewelloveryourshoulders.Atthispoint,donotputanypressureonthebacksofyourelbows.
Sapta7Inhaling–Exhaling(x5breaths)(Vinyasa7)Rollyourpubicbonetowardthematand,lengtheningfromyourpubicbonetoyoursternum,bringyourchesttothemat.Widenoutthroughyourcollarbonesandoutthroughyourarmstoyourfingertips,andextendyourchinforward.Nowstraightenyourlegs,pullingupon
yourkneecapsandthighs.Looktoyourbroomadhya(thirdeye)dristiandbreathedeeplyforfivefullbreaths.
Aṣṭau8Exhaling–Inhaling(Vinyasa8)Atthispoint,youlearnthetransitionintoSuptaKurmasanabyyourteacheradjustingthedetailofyourpose.Itispossible,however,toreleaseyourselffromKurmasanaandtoputyourlegs(leftonefirst),oneatatime,behindyourhead.Oryoucanbendyourknees,drawing
yourheelsintocreateaspacetoplaceyourhandsonthemat,ashoulder-distanceapart.Pressfirmlythroughyourpalmsandliftyour
legsoffthemattorollbackontoyourbuttocks.
Aṣṭau8Exhaling–Inhaling(Vinyasa8)Exhaling,releaseyourrightlegandtakeholdofyourleftfootwithyourrighthand.Inhaling,pressfirmlythroughyourlefthand,pushingyourleftshoulderbackintoyourleftthigh.Keepingyourspinestraightandyourpelvissquare,straightenyourleftleg.Feelthestretchthrough
theentirelengthofyourleg.
CAUTION
Kurmasanaisthegatekeepertothisposeandstudentsmustfirstachieveaflat,straightarmsand
legstortoisepositionbeforeattemptingSuptaKurmasana.
Aṣṭau8Exhaling(Vinyasa8)Bendyourleftlegand,rotatingyourhipjoint,turnyourleftkneeoutward.Asyoufoldyourlegbehindyourhead,drawtheleftsideofyourtorsopastyourleftthigh.Tokeepyourleftleglocatedbehind
yourhead,sittallthroughyourspine,pressbackwithyourleftshoulder,andliftyourhead.Nowreleaseyourrighthand.
Aṣṭau8Inhaling–Exhaling(Vinyasa8)Inhaling,maintainyourbalancebyplacingyourlefthandforward.Thenhookyourrightlegoverthebackofyourrightarmandtakeholdofyouranklewithyourrighthand.Exhaling,liftyourrightcalfmusclewiththerightthumbandslipyourleftfootundertheankleofyourrightfoot.Again,drawthesideofyourtorsopastyourrightthigh.Nowflexbothfeettolockyourlegsbehindyourhead.Liftyourheadand
broadenyourchest.
Aṣṭau8Exhaling–Inhaling(x5breaths)
(Vinyasa8)Releaseyourrighthand,placeitonthematandslowlyloweryourselfdowntorestonyourforehead.Extendyourarmsouttothesidesand,rotatinginyourshoulderjoints,foldyourarmsupbehindyourback.
Holdyourleftwristwithyourrighthand.Keepyourbandhasfullyengaged,looktobroomadhya(thirdeye)dristi,andbreathedeeplyfor
fivefullbreaths.
Nava9Exhaling–Inhaling(x5breaths)(Vinyasa9)Exhaling,releaseyourbindingandplaceyourhandsonthematjustunderyourshoulders.Pressfirmlythroughthepalmsofyour
handsandbegintoliftyourheadoffthefloor.Inhaling,usingthestrengthofyourarmsandbandhas,liftyourbodyoffthemat.Tokeepyourlegslocatedbehindyourhead,continuetolooktobroomadhyadristiasyoustronglypressyourheadbackward.Breathedeeplyforfivefullbreaths.
Dasa10Exhaling–Inhaling(Vinyasa10)Exhaling,unlockyourfeetandstraightenyourarmsand
legsintoTittibhasana(Firefly),andlookup.Exhaling,pivotatyourkneesandtakeyourlowerlegsback,balancingonthebackofyourupperarms,intoBakasana(Crane).Withthestrengthofyourinhalationanduddiyanabandha,liftyourkneesoffyourarms(seeAṣṭau8Inhaling).Prepareto
shootyourlegsbackandyourchestforwardtolandinCatvāri.
Vinyasaup(Vinyasas11–15)Flowthroughthissequenceofmovestofinishin
Samasthitih.
FetusintheWombandRoosterGarbhaPindasanaandKukkutasanaVinyasa:15•Flowers:8&9•Dristi:Nose
Garbhameans“womb”,pindais“fetus”,andkukkutranslatesas“rooster”.ThesetwoposturescomeattheclimaxoftheYogaChikitsaseries,atwhichstageyourbodyisgeneratingoptimumworkingheat.Breathbandhasandvinyasashavecreatedsuchaninternalfirethatyousweatfromeverypore,anditisthisthatprovidesthelubricationyouneed.Thissequenceprovidesmanybenefits,themainonebeingthepressureitplacesonyourspleenandliver.Thismassagestoxinsoutoftheseorgans,producingacleansingeffect.Therockingandrollingmotionisalsoexcellentforyourentirespine,releasinganytensionthatmayhavedevelopedintheTortoisesequence.Therockingandrollingandtheliftingontoyourhandsfurtherdevelopsinnerbodycontrol.
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Ifyoudonotproduceenoughlubricatingsweattoallowyourarmstoslipthroughyourlegs,askan
assistanttolightlysprayyourbodywithwaterfromaplantmister.
Vinyasadown(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-
facingDog.
Sapta7Inhaling–Exhaling(Vinyasas7&8)FromDownward-facingDog,jumpthroughyourarmstoDandasana(SeatedStaff)andfoldyourlegsintoPadmasana(Lotus),rightlegfirst.BearinmindthatitisthespacebetweenyourAchillesand
thighsthatyouwillbeslidingyourarmsthrough.
Aṣṭau8Exhaling(Vinyasa8)Usingyourlefthandasasupport,holdyourfingersstraightlikeaknifeand,aimingyourforearmtotheleft,slideyourrighthandandforearmthroughyourrightlotus,justinfrontofyourleftankle.Reversing
leftsandrights,dothesamewithyourotherarm.
Ifyouneedhelptoachievethisposition,usingonefootasastabilizer,yourpartnerbracestheotheragainsttheundersideofyourknee.Thisarrangementleavesbothhandsfreetopullyourarmthroughyourleg.Yourpartnerreverseslegspositionstopullyourotherarmthrough.
Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Flexyourleftarmtobringyourelbowthrough,andthendrawyourhandsintocupyourface.Balancingentirelyonthebonesinyourrump,lengthenfromyourpubicbonetosternumandopenupyourchestregion.Looktonasagrai(nose)dristiandbreathedeeplyforfivefullbreaths.Ifyoumanagetocloseoffyourearswithyourfingers,the
internalsoundofyourbreathissimilartothesoundsafetushearswhileinthewomb.
Nava9Exhaling(Vinyasa9)Tuckyourheaddownintoyourhandsandshortenthe
distancebetweenyoursternumandpubicboneasyoucurlupintoaball.
Makesureyouroundyourspine–anyflatspotwillimpedetherollingaction.Continuetoexhaleasyourollbackwardalongthelineofyour
spine.
Nava9Inhaling–ExhalingTwistyourbuttocksslightlytotherighttohelpyourotateclockwiseandrollupforward,alongthelineofyourspineasyouinhale.Exhaling,rollbackward,againtwistingyourbuttockstotheright.Repeatthisatotalofninetimestocompleteafullcircle,finishingwithyourspinealignedwith
themiddlelineofthemat.
Nava9Inhaling–Exhaling(x5breaths)(Vinyasa9)Onthelastrollup,usetheforceoftheinhalationtoinitiate
Kukkutasana–placeyourhandsflatdownandstraightenyourarmstoliftyourbodyoffthefloor.Openupyourchest,liftyourheadandlooktonasagrai(nose)dristi.Breathedeeplyforfivefullbreaths.Onthetailof
thelastexhale,slidedownyourarms.
Dasa10Inhaling(Vinyasa10)Slideyourarmsoutofthelotus,placeyourhandstothesidesofthelotus,pressfirmlythroughyourpalms,andliftyourbodyoffthemat.Engageyourbandhasandswingyourlotusthroughyourarms.Atthepointofbalance,releaseyourlotusandpreparetoshootyourlegs
backandyourchestforwardtolandinCatvāri.
Vinyasaup(Vinyasas11–15)Flowthroughthissequenceofmovestofinishin
Samasthitih.
BoundAngleA&BBaddhaKonasanaVinyasa:15•Flowers:7&8•Dristi:Nose
Baddhameans“bound”andkonais“angle”.ThispostureissometimescalledCobbler’sSeat.YogatextsconsiderBaddhaKonasanaasthegreatestofasanas,claimingitcuresdiseasesrelatedtotheanus.Toachievethetherapeuticbenefits,mulabandhaanduddiyanabandhamustbeengaged.Onamorephysicallevel,thispostureopensyourhipsanditisthecounterposetoBhujapidasanaandKurmasana.AchievingtheBoundAnglemaycomeeasilytothosestudentswhohavespentmanyyearssittingonthefloor.However,thosewhohabituallysitinchairsorhaveplayedveryphysicalsportsmayexperiencesomedifficultyandperhapsdiscomfortorevenpainwhilelearningit.Becauseofthis,youneedtopractiseBaddhaKonasanawithsensitivityandunderstanding.
Vinyasadown(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-
facingDog.
Sapta7InhalingFromDownward-facingDog,jumpthroughyourarmstoDandasana(SeatedStaff).Sittallthroughyourspineandfullyengagemulaand
uddiyanabandhas,asdescribedonSapta7Exhaling.
Sapta7Inhaling–Exhaling(x5breaths)(Vinyasa7)Bendyourkneesanddrawyourheelsintopressagainsttheperineum.Joinyourfeet,turningyoursolesup(likeopeningupabook).
Now,releasingyourhipjoints,pressyourkneestothemat.Continueactivatingyourbandhas,liftyourchest,andlengthenyourspine.Lookto
nasagrai(nose)dristiandbreathedeeplyforfivefullbreaths.
Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Maintainingtheextensioninyourspine,rollyourpubicbonetowardthefloorand,foldingforwardfromyourhipjoints,placeyourchinonthemat.Looktonasagrai(nose)dristiandbreathedeeplyforfivefullbreaths.Relaxyourshouldersand,workingwiththedirectionalenergyofuddiyanabandha,continuetolengthenthespacebetweenyourpubic
boneandsternumwitheachinhalation.Oneachexhalation,reinforcetheapplicationofmulabandha.
Aṣṭau8Exhaling–Inhaling(x5breaths)Inhaling,releasetheforwardstretchingandsittall.Exhaling,contractinwardfromyourabdomen,andcurlyourspinedownsothatyoucanplacethetopofyourheadonthesolesofyourfeet.Continuelookingto
nasagrai(nose)dristiandbreathedeeplyforfivefullbreaths.Stretchthroughthebackofyourneckinpreparationforthenextposition.
Nava9Inhaling(Vinyasa9)Sittallagain,returningtothepositiondescribedinVinyasa7.
Dasa10InhalingExhaling,releaseyourhands,crossyourlegsandplaceyourhandsashoulder-distanceapartonthemat,justforwardofyourhipjoints.
(Vinyasa10)Inhaling,pressfirmlythroughthepalmsofyourhands,leanforward,liftyourbodyoffthemat,andswingyourlegsthroughyour
arms,andpreparetolandinCatvāri.
Vinyasaup(Vinyasas11–15)Flowthroughthissequenceofmovestofinishin
Samasthitih.
SeatedAngleUpavishtaKonasanaVinyasa:15•Flowers:8&9•Dristi:ThirdEye,“Up”
Upavishtameans“seated”andkonatranslatesas“angle”.Thissequenceofmovementsistheseatedversionofthestanding,wide-angleposturesofthePrasaritaPadottanasanavariations.Here,withachangeoffoundation,thesciaticnerveisintenselystretched,strengtheningitalongwiththeothernervesthatoriginateinthespineandtravelthroughtothelegs.Yourspinalcolumn,lowerback,andwaistareallstrengthenedasaresult.Theapplicationofmulaanduddiyanabandhasisveryimportant,notonlytoretainanddirecttheinternalenergybutalsotopreventanyoverstretchingofthehamstringsandsciaticnerve.Thesecondcomponentofthisasanaistheelevationoftheposture–aliftthatrequiresasenseofbalancethatisatruetestofthequalityofbandhaapplication.
Vinyasadown(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-
facingDog.
Sapta7InhalingFromDownward-facingDog,jumpyourlegsthroughyourarmswithoutallowingyourbodyorlegstotouchthemat.Openyourlegswideand
slowlyloweryourselfdownontothemat.
Sapta7Stillinhaling(Vinyasa7)Straightenyourlegsandreachforwardwithyourarmsto
takeholdoftheoutsideedgesofyourfeet.Pressyourthumbonthepoint
betweenthebaseofthebigandsecondtoeofeachfoot.Openup,liftingyourchestawayfromyourlegsuntilyourarmsandbackarestraight.Lengthentheregionbetweenyourpubicboneandsternumandlookup
toyourbroomadhya(thirdeye)dristi.
Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Drawyourlowerabdomenintomaintainthelengthinyourlowerback,rollyourpubicbonetowardthefloor,andfolddown,placingyourchinonthemat.Pulluponyourkneecapsandthighs,rollyourinnerthighmusclesuptowardthesky,andextendthestretchfromyourgrointoyourankles.Drawyourtorsoforward,extendingoutthroughyourchin.Looktobroomadhya(thirdeye)dristiandbreathedeeplyforfivefull
breaths.
Nava9Inhaling(Beginner/intermediate)Releaseyourhands,liftyourheadandtorso,andraiseyourarmstoshoulderheight.(Eventuallyyouwillfindit
possibletoliftyourlegstothebalancepointshowninVinyasa9.)
Nava9Inhaling–Exhaling(x5breaths)(Vinyasa9)Keepingyourlegsstraight,liftthemofftheflooranduptoyourwaitinghands(advanced).Catchtheoutsideedgeofyourfeet.Drawinyourlowerabdomenandrollyourpubicboneforwardtobring
yourpelvistothecriticalbalancepoint.Liftyourchest,looktourdhva(uptothesky)dristi,andbreathedeeplyforfivefullbreaths.
Dasa10Exhaling–InhalingExhaling,releaseyourhands,crossyourlegswithoutallowingyourfeettotouchthefloor,andplaceyourhands,ashoulder-distanceapart,onthematjustforwardofyourhipjoints.(Vinyasa10)Inhaling,pressfirmlythroughthepalmsofyourhands,leanforward,liftyourbodyoffthemat,
andswingyourlegsthroughyourarmsandthenbacktoCatvāri.
Vinyasaup(Vinyasas11–15)Flowthroughthissequenceofmovestofinishin
Samasthitih.
SleepingAngleSuptaKonasanaVinyasa:16•Flower:8•Dristi:Nose
Suptameans“sleeping”andkonatranslatesas“angle”.ThisasanaisthefirstoftheinvertedasanasanditistheinitialpreparationforSalambaSarvangasana,andtheprerequisiteforChakrasana.TheentrytothisasanaisfromaproneSamasthitih.Thereisalsoanextraexhalationinthispositiontoengagethebandhas.Theuseofbandhacontroliscrucial,first,toprotectyourlowerbackand,second,toinitiatetheinternalenergyyouneedtoliftyourlegsoffthefloor.Neckmusclesarestrengthenedasyoupushwiththebackofyourheadtostarttherolling-upmomentum,andthemusclesalongtheentirelengthofyourspinearemassaged.
Vinyasadown(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-
facingDog.
Sapta7Inhaling–Exhaling(Vinyasa7)FromDownward-facingDog,inhaling,jumpthroughyour
armstoDandasana(SeatedStaff)andlooktoyourtoesdristi.Exhaling,engagethemula,uddiyanaandjalandharabandhas,groinsandarmpitsand,throughaslowreleaseofthepsoasmuscles,liedownuntilyour
backiscompletelyflatonthemat.Beforeyouloweryourhead,checkthealignmentofyourspineandmakeanycorrectionsnecessarytocentre
yourbodyonyourmidline.Pulluponyourkneecapsandthighs,engageyourbandhacontrol,andstraightenyourarms.Thisisnotarestingorrelaxingposition,however:inessenceitisSamasthitih,exceptthatyou
arelyingdown.
Aṣṭau8Inhaling(Vinyasa8)Rollyourarmsinward,towardyourbody,andplaceyour
handsflatonthematbesideyourthighs.Now,usingtheinternalenergyharnessedbytheapplicationofthebandhas,liftyourstraightlegsoffthe
matandupintotheair.Directingtheinternalliftupthroughyourlegs,andwithapushfromyourarms,liftyourbuttocksandbackoffthematas
well.
Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Exhaling,rollupontoyourshoulders,bringyourlegsover
yourheadtothefloor,openthemout,andholdyourbigtoeswiththefirsttwofingersofeachofyourhands.Straightenyourlegsandbacktolengthenthespacebetweenyourpubicboneandsternum.Lookto
nasagrai(nose)dristiandbreathedeeplyforfivefullbreaths.Attheendofthelastexhalation,flexfurtherintothebackoftheneck–asifyou
weredrawingabowstringback.
Nava9Inhaling(Vinyasa9)Engageyourbandhas,pushwiththebackofyourhead,andbegintorollupalongthelengthofyourspine.Keepyourchintuckedintowardyoursternumasyourolland,justasyoureachthebalancepoint,openupandliftyourheadandchest.Lookuptobroomadhya(thirdeye)dristi.Maintainthisbalanceforthesplitsecondbetweentheendofthis
inhalationandthebeginningofthenextexhalation.
Nava9,Dasa10,Ekādaśa11Exhaling–Inhaling–Exhaling(Vinyasa9)Exhaling,slowlylowerdownintoVinyasa8ofSeatedAngle.(Vinyasa10)Inhaling,liftyourheadupand,exhaling,placeyourhandsdownonthematbesideyourthighs.Pressfirmlythroughthepalmsofyourhands.(Vinyasa11)Inhaling,liftyourentirebodyoffthematandcrossyourlegs.Exhaling,swingyourlegsbackthroughyourarmsto
landinCatvāri.
Vinyasaup(Vinyasas12–16)Flowthroughthissequenceofmovestofinishin
Samasthitih.
LyingDownLegRaisesSuptaPadangusthasanaVinyasa:28•Flowers:9,11,17&19•Dristi:Nose&Side
Suptameans“sleeping”,padais“foot”andangusthatranslatesas“bigtoe”.Thisasanaistheproneversionofthestandinglegraisesand,onceagain,entryintoitisfromtheproneversionofSamasthitih.Thisisaverydifficultposture,sinceyouare,ineffect,standingwhilelyingdown.Thedifficultyheredoesnotlieinbalance;rather,itisfindingtheconnectiontoyourfoundation.Thegroundhasbeentakenawayfromunderyour“standing”footandsotheuseofbandhacontrolisimportantinrootingyoudownintoaninternalfoundation.The“standing”leg,therefore,hastobeworkedstrongly–justasifyouwerestanding.Theuseofbandhacontrolwillgroundthepostureandprotectyourlowerback.
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Tomaintainthenecessarycentralaxisthroughthisposture,itisimportanttoengageallfivebandhas–thepelvicfloor,abdomen,throat,groinsandarmpits
–whilelyingdown.
Vinyasadown(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-
facingDog.
Sapta7Inhaling–Exhaling(Vinyasa7)FromDownward-facingDog,inhaling,jumpthroughyour
armstoDandasana(SeatedStaff).Exhaling,checkthelineofyourspineasyouliedown,asdescribedinVinyasa7.
Aṣṭau8Inhaling
(Vinyasa8)Placeyourlefthandonyourleftthigh–thisisyour“standing”leg.Engageyourbandhasbothtoprotectyourlowerbackandtoholdyourpelvissquare.Now,drawingonyourinternalenergysource,raiseyourrightlegstraightup.Holdthebigtoeofyourrightlegwiththefirsttwofingersofyourrighthandandlookuptoyourpadhayoragrai(foot)
dristi.
Nava9Exhaling–Inhaling(x5breaths)(Vinyasa9)Exhaling,pushstronglydownthroughyourleftleg,asifstandingonit,andraiseyourbackcompletelyoffthemat.Liftwiththestrengthoftheupperabdominals,combinedwithbandhas,andtouchyourchintoyourshin.Usingtheopposingenergiesbetweenyourrightarmandrightlegtoholdyourbackoffthemat,looktonasagraidristiand
breathedeeplyforfivefullbreaths.
Dasa10Inhaling(Vinyasa10)Keepbothofyourlegsactivatedandloweryourbackand
headdowntothemat–resumingthesamepositionasVinyasa8.
Ekādaśa11Exhaling–Inhaling(x5breaths)(Vinyasa11)Continuingtheengagementofmulaanduddiyanabandhas,pressyourlefthandfirmlyonyourleftthightokeepyourpelvissquareandlevel.Exhaling,releaseyourrighthipjointandrotateyourrightlegouttotherightsideandbringitdowntothemat.Rollyourinnerthighdownandrestyourheelonthemat.Thendrawyourabdomenin,
strengthenbothlegsandlengthenthroughyourspine.Rotateyourheadtolookoveryourleftshouldertoparsvadristiandbreathedeeplyforfive
fullbreaths.
Dvādaśa12Inhaling(Vinyasa12)Pressfirmlythroughyourlefthandandraiseyourrightleg
backuptotheverticalplane,asdescribedinVinyasa8.
Trayodaśa13,Caturdaśa14,Pañcadaśa15Exhaling–Inhaling–Exhaling
(Vinyasa13)Exhaling,liftyourbackoffthematandtouchyourchintoyourshin,asinVinyasa9.(Vinyasa14)Inhaling,loweryourbackandheadbackdowntothemat,asinVinyasa8.(Vinyasa15)Exhaling,loweryourrightarmandlegbackdowntothematandreturntotheneutrallyingdownposition.FromlyingdownSamasthitih,repeatthe
precedingsteps(Vinyasas16–23)fortheleftleg,reversingthedirectionsforrightsandlefts.
Caturvimśatih24–ChakrasanaPrepareAftercompletingtheleftside,initiateChakrasana(Vinyasa24),orthe
BackwardRoll.Placeyourhandsflatonthematbesideyourthighsand,usingtheinternalenergyharnessedbythebandhas,liftyourstraightlegsoffthematandintotheair.Directingtheinternalliftupthroughyourlegstowardthesky,andwithapushfromyourarmsonthemat,liftyourbuttocksandbackoffthefloor.Thisinitialliftingactionisimportanttodevelop,sinceitisthesameactionrequiredtoliftupintotheShoulder
Stand.
ChakrasanaInhaling(Vinyasa24)Continueliftingyourbackoffthemat,bringingyourlegsoveryourheadatabouta45°angle.Raiseyourarmsfromtheirflat
positiononthemattoapositionoveryourhead.Breathandmovementsynchronicity(seeVinyasa),theessenceofvinyasa,isvitalheretoconverttheinternalliftingactionandrollingmomentumintoagraceful
backwardroll.
ChakrasanaInhaling(Vinyasa24)Flowingwiththerollingmomentum,placeyourhandsoverontothemateithersideofyourheadwithyourfingerspointingtowardyourshoulders.Attheexacttimethatyourollontothepointofyour
shoulders,pressfirmlythroughyourpalms.Keepingyourlegsenergizedand,synchronouswiththepushthroughyourpalms,shootyourlegs
backward.Therollingmomentumcombinedwiththeliftthroughyourlegsandthepushfromyourhandswillprovideenoughspacetoclearyourhead.Atthispoint,donotabortthefullChakrasana(BackwardRoll)bydippingoneshoulderortippingyourheadtooneside–thiscouldhurtyourneck.Youmustdeveloptheinnerliftandthesynchronicityofthe
pushthroughyourhandswiththeflowinginhalation.
ChakrasanaExhaling(Vinyasa24)Atexactlythesametimeasyoushootyourlegsbackwardandpushwithyourhands,swingyourheadthroughthespacebetweenyourarms,landingontheballsofyourfeet.BendyourelbowscloseintothesidesofyourtorsoandloweryourselfdownintoCatvāri.Looktothe
nasagrai(nose)dristi.
Vinyasaup(Vinyasas24–28)AftercompletingtheBackwardRollshownindetailabove,flowthroughthissequenceofmovestofinishinSamasthitih.
BothBigToesUbhayaPadangusthasanaVinyasa:15•Flower:9•Dristi:ThirdEye
Ubhayameans“both”,padais“foot”andangusthameans“bigtoe”.ThisasanaisthesameasSuptaKonasana,orSleepingAngle,exceptthattheanglehasbeenclosed,bringingbothlegstogether.Thisasanaisparticularlybeneficialinpurifyingandstrengtheningthewaist,stomach,anusandgenitals.ThepushfromthebackoftheheadandtherollingactionoftheentryintothisasanastrengthenandprepareyourspinefortheclosingpostureoftheYogaChikitsaseries,TheBridge,andthefinishingpostures.Thegracethatcanbeachievedinthestraight-legentryintothisasanademonstratestheinternalenergythatisharnessedbytheapplicationofmula,uddiyanaandjalandharabandhas.
Vinyasadown(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-
facingDog.
Sapta7Inhaling–Exhaling(Vinyasa7)FromDownward-facingDog,inhaling,jumpthroughyourarmstoDandasana(SeatedStaff)andthen,exhaling,checkthelineof
yourspineasyouliedown,asdescribedinVinyasa7.
Aṣṭau8Inhaling(Vinyasa8)Placeyourhandsonthematbesideyourthighs.Usingtheinternalenergyofthebandhas,liftyourstraightlegsoffthemat.Withapushfromyourarms,liftyourbuttocksandbackandrollupontoyourshoulders.Bringyourlegsoveryourheadtothematandholdyourbigtoeswiththefirsttwofingersofeachhand.Straightenandlengthenyour
legsandback,andlooktonasagrai(nose)dristi.
Aṣṭau8ExhalingAsifdrawingbackabowstring,flexfurtherintothebackofyourneck,engagingjalandharabandha.Makesureyouusethefulllengthofyourexhalationand,attheendoftheexhalation,drawyourlowerabdomeninandengageyourmulabandhaanduddiyanabandha.Continuelookingtonasagraidristitobringyourfocusdeeperintoyourinnerbodycontrol.
Nava9Inhaling(Vinyasa9)Pushstronglywiththebackofyourheadandbegintorollupalongthelengthofyourspine.Keepyourchintuckedintowardyoursternumandallowyourspinetoformacurve.Thetechniquehereistoholdyourtoesverylightlytobridgetheopposingforcesbetweenthe
strengthofyourlegsandarms.Nowroll,leadingfromyournavel,notyourlegs.
Nava9Inhaling–Exhaling(x5breaths)Ifnotcontrolled,thisflowing,rollingmomentumwilltakeyoupastthepointofbalance.Thetechniqueforpreventingthisandstoppingatthebalancepointistoexhalefullyand,atpreciselythesametime,openupyourchestandliftyourhead.Onceyouhaveestablishedbalance,lookuptobroomadhya(thirdeye)dristi.Maintainingyourbalance,breathe
deeplyforfivefullbreaths.
Dasa10Exhaling–InhalingReleaseyourtoes,crossyourlegswithouttouchingthemat,anddrawthemintoyourchestasyoufinishyourexhalation.Atthesametime,withyourhandspoised,rockforwardintoyourhands.(Vinyasa10)Inhaling,keepyourlegstuckedinandoffthematandliftyourbodyup.Then
swingyourlegsbackthroughyourarmstolandinCatvāri.
Vinyasaup(Vinyasas11–15)Flowthroughthissequenceofmovestofinishin
Samasthitih.
BalancingForwardBendUrdhvaMukhaPaschimattanasanaVinyasa:16•Flower:10•Dristi:Toes
Urdhvameans“upward”,mukhais“face”,paschimais“west”anduttanatranslatesas“intensestretch”.Thechallengeofthissequenceistodeveloptheabilitytobalancewithgraceandpoisewhileadoptinganextremepose.Thissequencefollowsonfromthepreviousoneandsharesitstherapeuticbenefits.Topractiseitcorrectlyandachieveinnerpeace,anappreciationofallfivebandhasneedstobeestablished.AswecometotheendofYogaChikitsa,werepeatthedynamiccounterposecombinationofanintenseforwardbendfollowedbyanintensebackbend.Thebalancingposturesdemonstratetheadvancedlevelofyogaasana,whichcanbeachievedwhenasanasaregroupedinaspecificorder.Iffollowedstrictly,thisorderwillimproveandcleansethejoint,muscle,nerveandorganfunctions.
Vinyasadown(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-
facingDog.
Sapta7Inhaling–Exhaling(Vinyasa7)FromDownward-facingDog,inhaling,jumpthroughyourarmstoDandasana(SeatedStaff)and,exhaling,checkthelineofyour
spineasyouliedown,asdescribedinVinyasa7.
Aṣṭau8Inhaling–Exhaling(Vinyasa8)Placeyourhandsonthematbesideyourthighsand,usingtheinternalenergyofthebandhas,liftyourstraightlegsup.Withapush
fromyourarms,liftyourbuttocksandbackandrollontoyourshoulders.Bringyourlegsoveryourheadtothematandgripthesidesofyourfeet.Straightenyourlegsandback.Looktonasagraidristi.Now,exhaling,flexfurtherintothebackofyourneck.Engageyourbandhasandprepareto
rolluponthenextinhalation.
Nava9Inhaling(Vinyasa9)Pushstronglywiththebackofyourheadandbegintorollupalongthelengthofyourspine.Keepyourchintuckedintowardyour
sternumandallowyourspinetoformacurve.Holdyourfeetverylightlytobridgetheopposingforcesbetweenthestrengthofyourlegsandarms.Nowstarttoroll–leadingfromyournavel,notyourlegs.
Nava9Stillinhaling(Vinyasa9)Continuetorollupwithstraightlegsandbalanceonthesitbones.Toholdthispointofbalance,keepyourlegsstraightandpointyourtoesupward.Nowstraightenyourarms,openupyourchestandliftyourhead.Drawyourabdomeninandlooktoyourpadhayoragrai(toes)
dristi.
Dasa10Exhaling–Inhaling(x5breaths)(Vinyasa10)Releaseyourkneesandslightlybendthem.Rollyourpubicbonethroughtowardthebackofyourthighstogainliftoutofyourlowerback,extendyourtorsoupalongyourverticallegs,andbringyourchinintoyourshins.Pulluponyourkneecapsandthighstostraightenyourlegs,looktopadhayoragraidristi,andfocusinwardlyonyourmula,uddiyanaandjalandharabandhas.Maintainthisbalanceandbreathe
deeplyforfivefullbreaths.
Ekādaśa11Exhaling–InhalingExhaling,releaseyourfeetandcrossyourlegswithouttouchingthemat,drawingthemintoyourchestasyoufinishtheexhalation.Atthesametime,withhandspoisedintheair,rockforwardintoyourhands.(Vinyasa11)Inhaling,keepingyourlegstuckedinandoffthemat,liftyourbodyup
andthenswingyourlegsbackthroughyourarmstolandinCatvāri.
Vinyasaup(Vinyasas12–16)Flowthroughthissequenceofmovestofinishin
Samasthitih.
TheBridgeSetuBandhasanaVinyasa:15•Flower:9•Dristi:Nose
Setumeans“bridge”andbandhatranslatesas“lock”,“seal”,or“completion”.ThislastasanaofYogaChikitsaisacounterposetothepreviousgroup,whichstretchedaspectsoftheneckandspine.SetuBandhasanaisacombinationofbalanceandstrength,anditactsasthebridgebetweentheforwardbendingasanayouhavejustcompletedandthebackbendsthatfollow.Astheneckisextendedbackwards,thetopofyourheadandfeetbecomethefoundationsforyourbody.Yourneckmusclesbecomestrongerandmoreelasticasaresult,andyourlegsandbackhavetoworkstronglytosupportyourframe.
CAUTION
Itisessential,whenpreparingyourheadfoundationforTheBridge,thatyouplacethebackofyourhead
onthefloor,ratherthanthetopofit.
Vinyasadown(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-
facingDog.
Sapta7Inhaling(Vinyasa7)FromDownward-facingDog,jumpthroughyourarmsto
Dandasana(SeatedStaff).Then,bendingyourknees,drawyourfeetinuntiltheyareabout45cm(18in)fromyourpubicbone.Placeyourheelstogether,turnyourtoesoutwardandplaceyourfeetonthemat,Charlie
Chaplinfashion.Looktoyourfeet.
Aṣṭau8Exhaling(Vinyasa8)Holdthesidesofyourbuttockswithyourhandsandlieback,takingtheweightontoyourelbows.Rollyourpubicbonedowntowardthefloor,lengthenthroughyourabdomenandliftyourchest.Continuetolooktoyourfeettoensurethatthelinefromyourheelstoyourchinisas
straightasitcanbeasyoulieback.
Aṣṭau8Stillexhaling(Vinyasa8)Pushonyourelbowsandcontinuetoarchyourspine.Takeyourheadback,placingthebackofyourheadonthemat.Nowpressdownalittlewithyourheadandreleaseyourhandsfromthesidesofyourbuttocks.Next,crossyourarmsandplaceyourhandsunderyourarmpits,engagingthearmpitbandhas.Equalizethefoundationpressurebetweenyourfeet,buttocksandhead.Looktoyournasagrai(nose)
dristi.
Nava9Inhaling–Exhaling(x5breaths)(Vinyasa9)Engageallfivebandhasandbegintopressmorestronglythroughyourfeetandheadtoreleaseyourbuttockfoundation.Thefoundationmustbefirmandequalinbothfeetandheadbeforeliftingyourbuttocksoffthemat.Nowliftstronglythroughyourlegsandupperspine.Continuelookingtoyournasagraidristitomaintainastraight
centralaxis.Onceyouarestableandyourbuttocksareoffthemat,pulluponyourkneecapsandthighstofullystraightenyourlegs.Equalizethepushwithyourhead,androllfromthebackofyourheadtothetopof
yourhead.Maintainyourbalanceandbreathedeeplyforfivefullbreaths.
Dasa10Exhaling(Vinyasa10)Intensifythefocusonyourheadfoundationandslowlybegintobendyourknees.Maintainanequalpressurebetweenyour
headandfeetasyourollbackdownalongthecentrelineofyourcrowntothesamepositionasinVinyasa8.
Ekādaśa11–ChakrasanaInhaling–ExhalingReleaseyourcrossedarmsandplaceyourhandsbackatthesidesofyourbuttockssothatyoucanliftandreleaseyourheadandneck.Usingtheinternalenergyharnessedbythebandhas,liftyourlegsoffthematandintotheair.RollingintoChakrasana,orBackwardRoll,shootyour
legsbackwardandlandinCatvāri.
Vinyasaup(Vinyasas11–15)AftercompletingtheBackwardRollshownabove,flow
throughthissequenceofmovestofinishinSamasthitih.
BackBendingUrdhvaDhanurasanaVinyasa:15•Flower:9•Dristi:Nose
Urdhvameans“upward”anddhanurais“bow”.TheworkofYogaChikitsahasfocusedmainlyoninternalcleansingandthecorrectionofmuscular/skeletalimbalancesthroughforward-bendingpostures.Althoughmanypeoplehavenaturallyflexiblespines,theydon’tnecessarilyhavetheinternalbandhacontrolandlegstrengthrequiredforbackbends.However,ifyouhavereachedtheendoftheprimaryseries,youshouldnowbereadytobegin.Hereagainyouneedyourfootfoundations,butyourhandsandlegswillbeworkinginanentirelynewway.Theemphasisisnowonstretchingandlengtheningyourquadriceps,openingyourgroin,abdomen,andchestand,hence,stretchingthefront,ratherthantheback,ofthebody.
Vinyasadown(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-
facingDog.
Sapta7,Aṣṭau8Inhaling–Exhaling(Vinyasa7)FromDownward-facingDog,jumpthroughyourarmsto
Dandasana(SeatedStaff).(Vinyasa8)Exhaling,checkthelineofyourspineasyouliedown,straightasifinSamasthitihasdescribedin
Vinyasa7.Engageyourbandhasandprepareyourfoundationfortheupwardbowbydrawingyourfeetintowardyourbuttocks.Placethemontheoutsidesofyourhipsandparallel.Placeyourhandsonthemateithersideofyourhead,ashoulder-distanceapart,fingersspreadandpointing
towardyourfeet.
Nava9Inhaling(Vinyasa9)Relaxyourbuttocks,tuckyourchinintowardyoursternum
and,pressingwithequalstrengthbetweenyourhandsandfeetfoundations,liftyourhead,buttocksandshouldersoffthemat.Toavoid
jammingyourlowerback,andtobalanceyourbody’sweightevenlybetweenyourhands/feetfoundations,itisimportanttoliftyourshoulders
offthematatexactlythesametimeasyourbuttocks.
Nava9Inhaling–Exhaling(x5breaths)(Vinyasa9)Continuetokeepyourbuttocksrelaxedasyouliftintotheupwardbow.Usethestrengthinyourarmsandlegsonly–donotgripwithyourbuttocks,asthiswilllimittheopeninginyourgroin.Withequalforce,pushthroughthepalmsofyourhandsandthesolesofyourfeet,openyourchest,andrelaxthebackofyourneck.Looktoyournasagrai
(nose)dristiandbreathedeeplyforfivefullbreaths.
Dasa10Exhaling-Inhaling(x3breaths)Exhaling,slowlyloweryourselfdownontothetopofyourhead.Take
someofyourbodyweightontoyournewheadfoundationandremainlikethisforthreefullbreaths.Ifyourbackissupple,transfermoreweight
ontoyourhandsandheadandwalkyourfeetalittleclosertoyourhandfoundation.
Nava9,Dasa10Inhaling–ExhalingAgain,pressingwithequalpressurebetweenyourhandsandfeetfoundations,relaxyourneckandbuttocksandliftbackupintotheupwardbow.Breathedeeplyforfivefullbreaths,thencomedown.
Repeatthreetimes.(Vinyasa10)Exhaling,liedown,releaseyourhandsandfeetfoundationsandpreparetoperformChakrasana,orBackward
Roll.
Ekādaśa11–ChakrasanaInhaling–ExhalingPlaceyourhandsonthematbesideyourbuttocks,engageyourbandhasand,usingtheinternalenergyharnessedthroughbandhacontrol,liftyourlegsoffthematandintotheair.RollingbackwardintoChakrasana,shoot
yourlegsbackwardandlandinCatvāri.
Vinyasaup(Vinyasas11–15)AftercompletingtheBackwardRoll,flowthroughthis
sequenceofmovestofinishinSamasthitih.
AssistedDropBackUrdhvaDhanurasanaVinyasa:7•Flower:6•Dristi:Nose
Inthefirstbackbendingsequenceyouestablishedthenewhandsandfeetfoundationsandbegantodevelopthepowerandstrengthinyourlegsandarmsneededtosupportyourbackinthisposition.ThenextstepistodropbackwardfromstandingintoUrdhvaDhanurasana.Traditionally,ShriKPattabhiJois,athisyogashala(centre)inMysore,India,introducedthissequencetostudents.Itiscrucial,therefore,tolearnthissequenceonlyfromaqualifiedteacher.Allowingsomebodytoadjustyouinabackdroprequirestrust.Ifthisisnotpresentyouwilltenseyourbackand,so,defeatthepointoftheroutine.
TIP
Initiallydroppingforwardontoyourhandsquietenstheordinarythinkingmindandpreparesyournervous
systemfordroppingbackwithoutfear.
Ekaṁ1,Dve2,Trīni3Inhaling–Exhaling–InhalingFromSamasthitih(Vinyasa1)inhale,jumpyourfeethip-distanceapartandparallel,interlaceyourfingers,raiseyourarmsandlookupbehindyourhands–hyperextensiontoyourspine.(Vinyasa2)Exhale,lookdownandcomeintoadeepsquat–flexiontoyourspine.(Vinyasa3)Inhale,powerthroughyourlegsandcomebackuptohyperextensionofyourspine.Notethatthissequenceofvinyasaistopreparethespineandnervoussystemto“dropback”;amovethatisnotnaturaltothenervoussystemsowehavetotrickitintobeingreadyandopen.
Catvāri4Exhaling(Vinyasa4)Exhaleanddropforwardontoallfours,releasingthespinebetweenshoulderandhipfoundations.Thisvinyasapreparesthearmsandhandsforthebackdropandconfirmstothenervoussystemthatthe
“landinggear”works.
Pañca5Inhaling(Vinyasa5)Inhaleandcomeupfromallfours.Standingstrongandtall,liftthroughyourheartandinitiatethebackbend.Yourteacherwillassist
withliftingtheheart.
Ṣaṭ6Exhaling(Vinyasa6)Preparetodropontoyourhands.Flexingforwardinyour
ankles,bringyourshins,kneesandpelvisforwardofyourtoes.Lengthenoutofyourpelvisandbegintoarch.Takeyourheadbackasyoureleaseintoyourteacher’shandsand,justasyouseethematinyourperipheralvision,stretchyourarmsoutstraight.Continuetoarchbackwarduntilyourhandsreachthemat.Trytolandonyourfingers,andthenyour
palms.Allowyourelbowstoactonlyasshockabsorbers–don’tletthembendtoomuchasthiswillunbalanceyourbodyweight;gravitywillthentakeoverandyourshoulderswillbecomeoverloaded.Looktoyour
nasagrai(nose)dristi.
Sapta7Inhaling(Vinyasa7)Allowthepranatoflowand,inhalingwithpowerthroughyour
legs,standup.Arrivebacktostanding.Nowrepeatthecompletesequence(Vinyasa1–7)threetimes.
[Nocount]Exhaling–Inhaling(x10breaths)Withcontrol,squattosittingwhileexhalingandimmediatelyfoldintoaseatedforwardbend.Theadditionofyourteacher’sbodyweightwillintensifytheimportantcounterstretchingelementofthemovement.Exhaling,jumpbacktoCatvāriandthenvinyasauptoSamasthitih.
THEFINISHINGSEQUENCE
Thisgroupofasanasiscalledthe“finishingsequence”forthesimplereasonthatallpractitionersshouldconcludetheirasanapracticewiththefollowingpostures,andtheseshouldbecarriedoutinthepreciseorderinwhichtheyarepresentedinthispartofthebook.AlthoughmostpeoplewillbeabletoatleastattempttheShoulderStand,itisstronglyadvisedthatyoudon’tjust“haveago”atthisasanabeforeyouhavefirstachievedagoodlevelofcompetenceinalltheprecedingones.Byundertakingthepracticeinadisciplinedfashionyoudevelop,overaperiodoftime,thenecessaryexternalandinternalstrengthrequiredtoperformthesesequencescorrectly.Aswithanyphysicallyandmentallydemandingdiscipline,itispossiblethatincorrectpracticecouldleadtoinjuryordisease.Becauseoftheprecisionrequiredwiththeearlierasanas,youarestronglyadvisedtolearntheseposturesfromaqualifiedteacher,somebodywhohasbeencertifiedtoteachbytheGuru,ShriKPattabhiJois.
Inthisphaseofthepracticesession,thefoundationandorientationofthebodychangesfromthatofthestandingandseatedasanas.Here,yourbodywillbeinverted–thus,yourentireweightwillbesupportedonthestrengthyouhavedevelopedinyourinternalarchitectureofbandha:jalandhara,uddiyana,mula,armpitsandgroinbandhas.
Thissectionofasanasconstitutestheclimaxoftheentirepractice.Theinvertedasanashaveapowerfuleffect;theyrepresenttheheightofpurification,andtheShoulderStandandHeadStandareknownas
thequeenandkingofalltheasanas.TheasanasoftheYogaChikitsa,orprimaryseries,representedbythestandingandseatedsequences,aredesignedtomobilizethetoxinsinthebody,whilethissectionofinvertedasanasconsumestheminthedigestivefire(agni).Theseatofagniislocatedinthesolarplexus,sowhenthebodyisinvertedtheflames,whichalwaystravelupward,willcleanseandpurifythedigestiveorgans,rectumandanus.
Inordertoachievelongevity,peoplehavesearchedforthousandsofyearsinthehopeofdiscoveringsomeexternalagent,amagicalelixiroflife.Yogis,however,discoveredlongagothatthisnectar(knownasamritabindu)alreadyexisted,butnotanywhereintheoutsideworld–theyrealizedthatitwaslocatedinsidetheirownbodies.Therealchallengethenbecamehowtopreserveandstorethisinternalnectar.
Whileinameditativestate,theyogisunderstoodthattheessenceofdigestedfoodmadeblood.Theaccumulationof32dropletsofbloodissignificantbecauseitisthispreciseamountthatisrequiredbeforebloodcanbetransformedtovitality,orlifeforce.After32suchtransformationshavetakenplace,amritabinduresults.Theyogisrealizedthatthepreservationofamritabinduwasacrucialcomponentoflifeitself,andthatwithoutitthereisonlydeath.
Inournormaluprightorientation,thedigestivefireactstoconsumethedropletsofamritabinduinitsnaturaldescentfromtheSahasraraChakra,whichistheseventh,andhighest,energycentrelocatedatthecrownofthehead.Thekeytopreservingandstoringthislife-givingnectaristoinvertyourbody,engagethebandhasandbreathethecorrectujjayibreath.
Preservingourvitallifeforce,SalambaSarvangasana,thequeenofallasanas,purifiestheheart,lungsandalltheotherpartsofthebody.
ShoulderStandSalambaSarvangasanaVinyasa:13•Flowers:8,9&8•Dristi:Nose,ThirdEye
Sameans“all”,alambameans“supported”andsarvanga,“alllimbs”.Traditionally,eachshoulderstandandvariationhasitsownfullentryandexitvinyasafromSamasthitih,butnowitiscommonfortheshoulderstandandvariationstobecombinedtogetherasonesequence.Ineachofthefollowingvariations,thetraditionalvinyasanumbersareused,sothevinyasasshowndonotflowfromsteptostep.EachvinyasafollowsonfromSapta(Vinyasa7).
Itisimportanttofollowthepracticerule–startwiththeSuryaNamaskara,proceedthroughtheseriesyouarelearning,andfinishwiththeseasanas.Theorderisinvariable:Halasana,Sarvangasana,Karnapidasana,UrdhvaPadmasana,Pindasana,Matsyasana,andfinallyUttanapadasana.
CAUTION
Onceyouhavecompletedtheseasanasinanypracticesession,practiseonlyShirsasanaand
Padmasana.Performingotherasanasafteryouhavecompletedthefinishingasanasisnotbeneficial.
Vinyasadown(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-
facingDog.
Sapta7Inhaling–Exhaling(x5breaths)(Vinyasa7)FromDownward-facingDog,inhaling,jumpthroughyourarmstoDandasana(SeatedStaff)and,exhaling,checkthelineofyourspineasyouliedownasifinSamasthitihasdescribedinVinyasa7.
Drawyourabdomeninandengageyourbandhas.Regulateyourbreathasyoubreathedeeplyforfivesteadybreathsandlooktonasagrai(nose)
dristi.
Aṣṭau8Inhaling(Vinyasa8)Rollyourarmsintoplaceyourhandsflatonthematbesideyourthighs.Then,usingtheinternalenergyharnessedbythebandhas,liftyourstraightlegsoffthematandupintotheair.Directingtheinternalliftupthroughyourlegsand,withapushfromyourarms,raiseyour
buttocksandbackoffthemat.Now,bendingyourarms,bringyourhandstoyourwaisttosupportyourback.
Aṣṭau8Inhaling–Exhaling(x25breaths)(Vinyasa8)Continuetoliftyourlegs,buttocksandbackvertically,uptothepointwheretheentireweightofyourbodyissupporteddirectlyonyourshoulders.Here,inSarvangasana,youarecompletelyinverted–fromyournecktothetipsofyourtoes.Yourarmsaretobeusedonlyassupports;theactualliftmustcomefromyourinnerbodyandbandhacontrol.Liftyoursternumintoyourchin,gazetonasagradristi,and
breathedeeplyfor25fullbreaths.
Aṣṭau8Exhaling–Inhaling(x10breaths)(Vinyasa8)Exhaling,movetoHalasana,maintainingbandhacontrol.Keepingthelengthbetweenyoursternumandpubicbone,pivotatyourhipandloweryourstraightlegsoveryourheadtothefloor.Releaseyour
handsfromyourwaist,interlockyourfingersbehindyourback,andstraightenyourarms,bringingyourhandstothefloor.Pointyourtoesandpulluponyourkneecapsandthighs,keepingyourlegsactive.Continuetofocusonnasagraidristiandbreathedeeplyfor10full
breaths.
Aṣṭau8Exhaling–Inhaling(x10breaths)(Vinyasa8)Exhaling,movetoKarnapidasana,placingpressureonyourears.Releasemulabandha(anus)butkeepuddiyana(lowerabdomen)engaged.Keepthelengthbetweenyourpubicboneandsternum,and
bendyourlegs.Separateyourkneesandbringthemintocontactwiththefloorandshoulders.Pressyourkneesagainstyourearsandkeepyourfeettogether.Gazetonasagraidristiandbreathedeeplyfor10full
breaths.
Aṣṭau8Inhaling(Vinyasa8)ReturntoSarvangasana,unlockyourfingersand,once
again,bringyourhandstoyourwaisttosupportyourback.
Nava9Exhaling(Vinyasa9)MovetoUrdhvaPadmasana.Onceagain,engagemula
bandhaandmaintainyourbalance.FromSarvangasana,foldyourlegsdownintoUrdhvaPadmasana.Ifyoucan’tdothiswithoutusingyourhands,thenmaintainbalancewithonehandwhileyouusetheotherto
putyourlegs,oneatatime,intoUrdhvaPadmasana.
Nava9Exhaling–Inhaling(x10breaths)(Vinyasa9)WhileinUrdhvaPadmasana,inhaling,ensurethatyour
bandhacontrolispresentandreleasethehandsupportfromyourback.Maintainyourbalanceandbringyourhandstoyourknees,straightenyourarmsandsupportyourPadmasana,creatinga90°anglebetweenyourlegsandback.Engagemulaanduddiyanabandhasfully,continue
togazetonasagraidristi,andbreathedeeplyfor10fullbreaths.
Nava9Exhaling–Inhaling(x10breaths)(Vinyasa9)Exhaling,moveintoPindasana.ReleaseyourhandsfromyourkneesandslowlybringyourPadmasanadowntorestyourkneeseithersideoryourhead.WrapyourarmsaroundyourthighstobindyourPadmasana.Holdyourfingersorwriststightlyandbalanceentirelyonthebackofyourheadandshoulders.Continuetogazetonasagraidristi
andbreathedeeplyfor10fullbreaths.
[Nocount]ExhalingReleaseyourbindingandbringyourarmsonceagainbehindyourback,
placingyourhandsonthesidesofthemat.Straightenyourarms,pressingyourpalmsfirmlyintothemat.Engageyourbandhas,
maintainingyourheadcontactwiththefloor.Now,usingthestrengthofyourabdomenandtheresistanceinyourarms,slowlyloweryourback,
onevertebraatatime,downontothemat.
Aṣṭau8Inhaling(Vinyasa8)MovetoMatsyasana.Holdthesidesofyourbuttocks,
engageyourbandhasand,pressingonyourelbows,liftyourbackoffthemat.Rollyourpubicbonetowardthefloor,lengtheningthroughyourabdomen,liftyourchestandarchyourback.Looktoyournavel.
Aṣṭau8Exhaling–Inhaling(x10breaths)(Vinyasa8)Continuingtoexhale,completelyarchyourbackandplacethecrownofyourheadonthemat.Releaseyourhandsfromyour
buttocks,liftthepressurefromyourelbowsandholdyourfeet.Raiseyourelbowsfromthematandpressyourkneestothefloor.Looktobroomadhya(thirdeye)dristiandbreathedeeplyfor10fullbreaths.
Aṣṭau8Exhaling–Inhaling(x10breaths)(Vinyasa8)MovetoUttanapadasana.Maintainingthebackarchinyourupperbody,slowlyreleaseyourlegsfromPadmasana.Withoutallowingthemtotouchthefloor,straightenandextendthem,liftingthemasin
Navasana.Bringthepalmsofyourhandstogether,straightenyourarmsandpointyourhandstoyourfeet.Looktonasagraidristiandbreathe
deeplyfor10fullbreaths.
Nava9Inhaling–ExhalingWhileinhaling,bringyourhandsoveryourhead,placingthepalmsflat
ontothematwithyourfingersoutstretchedandpointingbacktowardyourshoulders,andthenperformChakrasana,orBackwardRoll,landingin
Catvāri.
Vinyasaup(Vinyasas9–13)AftercompletingtheBackwardRoll,flowthroughthis
sequenceofmovestofinishinSamasthitih.
HeadStandSalambaSirsasanaVinyasa:13•Flower:8•Dristi:Nose
Sameans“all”,alambameans“supported”andsirsameans“head”,andifSirsasanaisexecutedcorrectlyitisthekingofallasanas.Hereyoustandcompletelyupsidedown,withoutanyweightonyourhead,whileyousupportyourentirebodysolelywiththestrengthofyourarms,shouldersandbandhas.ThroughthecorrectpracticeofSirsasana,thesubtlenadis(energychannels)inthebrainandsenseorgansarepurifiedbytheincreasedflowofblood.Thevitallife-givingnectar,amritabindu,ispreserved.
CAUTION
Donotallowthefullweightofyourbodytopressdownonyourhead.Liftupcompletelythroughthe
coreofthebody.
Vinyasadown(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-
facingDog.
Sapta7Inhaling(Vinyasa7)FromDownward-facingDog,keepyourtoestuckedunderandsitdownonyourknees.Bringyourelbowsdownontothemat,interlockyourfingers,andmakeatriangular-shapedbasewithyour
forearms.Bringyourshouldersforwardoveryourhands,pressthroughyourforearmsandliftoutofyourshoulderjoints.Now,lightlyplacethecrownofyourheadonthetopofyourwristsandpressgentlybackwards
intothebaseofyourthumbs.
Sapta7ExhalingPressingstronglythroughyourforearmsandelbows,liftfromyour
shoulderjointsandstraightenyourlegs.Youmayneedtowalkyourtoesintowardyourfacealittlesothatyoucancorrectlypositionyourbuttocksdirectlyaboveyourshoulders.Keeppressingtheheadgentlybackwardtoengagefullywiththeentirespine.Drawyourabdomeninandengageyourbandhacontrol.Atthispointinthesequenceyoumustnotcollapse
yourshouldersorplaceanyweightonyourhead.
Aṣṭau8Inhaling–Exhaling(x25breaths)(Vinyasa8)Walkyourtoesintowardyourfaceuntilyourbuttocksarepositionedalittlepastthelineofyourshoulders.Yourbuttockswillnowcounterbalanceyourlegs.Continuetoworkyourbandhas,pullupon
yourkneecapsandthighs,pressstronglyintothematwithyourforearmsand,whileinhaling,letyourlegsfloatupintotheair.Whentheyare
vertical,pointyourtoes,drawyourlowerribsinandfullyengageyourbandhas.Gazetonasagraidristiandbreathedeeplyfor25fullbreaths.
Nava9,Aṣṭau8Exhaling–Inhaling(x5breaths)Legraiseswhileperformingaheadstandareavariationdesignedtodevelopbandhacontrol.Exhalewhileyouloweryourlegsdowntowardthemat,butjustbeforetheytouchdown,inhaleandraisethembackuptotheverticalposition.Repeatthisfivetimesandthenexhaleasyoupositionyourlegsparalleltothefloor.Holdthispositionforfivefull
breaths.
Nava9Exhaling–InhalingExhaling,slowlyloweryourlegstothefloor.Bendyourknees,pointyourfeetandsitonyourheels.Releaseyourhands,takethembackbesideyourbuttocks,andliftandplaceyourforeheadonthemat.ThisisPose
ofaChild.Breatheinthispositionfortwominutes.
Vinyasaup(Vinyasas9–13)Aftercompletingatwo-minuterestinPoseofaChild,
jumpbackandflowthroughthissequenceofmovestofinishinSamasthitih.
StillingtheWatersPadmasanaVinyasa:14•Flowers:8&9•Dristi:ThirdEye,Nose
Padmatranslatesas“lotusflower”.ThisPadmasanasequence,whichconsistsoffivevariations,isthelastoftheposturestobewovenontothe“threadofthebreath”.Thelotusflowerstandstallabovethesurfaceofthewater,symbolizingasenseofcalmreflectionandinnertranquillity.YogaMudrasealsintheenergyandstimulatesdeepcleansing;Padmasanaregulatesthebreath,stillingthemind;andUthPluthibalancesthepractice.
FollowthisfinalsequencetoconcludetheAshtangaYogapractice:BaddhaPadmasana(BoundLotus),YogaMudra(FinalSeal),Panmasana(SupportedArch),Padmasana(Lotus)andUthPluthi(Lift).
TIP
Padmasanaistheclassicyogapositionformeditationand,apartfromtheirindividualbenefits,alltheotheryogaposesaredesignedtoprepareyourbodytobe
comfortableinjustthisone.
Vinyasadown(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-
facingDog.
Sapta7,Aṣṭau8Inhaling–Exhaling(x10breaths)(Vinyasa7)FromDownward-facingDog,inhaling,jumpthroughto
Dandasana(SeatedStaff),sitstraight,andexhale.(Vinyasa8)InhalingfoldyourlegsintoPadmasana(alwaysfoldyourrightleginfirst).ExhalingperformBaddhaPadmasana:extendyourleftarmaroundbehindyourbackandcatchholdofyourlefttoes,repeatthiswiththe
rightarmtocatchyourrighttoes.Drawyourabdomeninandstraightenthroughyourspine.
Nava9Exhaling–Inhaling(x10breaths)(Vinyasa9)Exhaling,moveintoYogaMudra.Pressyourheelsintoyourlowerabdomenandslowlyfoldyourtorsooveryourheelssothatyourchincomesintocontactwiththemat.Keepyoursitbonesinfirmcontactwiththefloor.Drawyourabdomeninandextendyoursternumforward.Looktoyourbroomadhyadristiandbreathedeeplyfor10fullbreaths.
Nava9Exhaling–Inhaling(x10breaths)(Vinyasa9)Dasa10inhaling,continuetoholdyourtoesandslowlyliftyourheadandsitupright,asinVinyasa8.Nowreleaseyourhandsandplacethemonthematashoulder-distanceapartandapproximately
20cm(8in)behindyourbuttocks.Pressyourknees,buttocksandhandsintothemat.Archbackwardandopenyourchest.Looktobroomadhya
dristiandbreathedeeplyfor10fullbreaths.
Aṣṭau8Exhaling–Inhaling(x25breaths)(Vinyasa8)Inhaling,returntoPadmasana.Releaseyourarchedback
andsitup,bringingyourhandstoyourknees.Jointhethumbandindexfingerofeachhandtogetherandstraightenyourremainingfingers.Drawyourabdomenin,lengthenupthroughyourspinewithoutflaringyour
ribs,andtuckyourchingentlydownintoyoursternum.Looktonasagraidristiandbreathedeeplyfor25fullbreaths.
Nava9Inhaling–Exhaling(x25breaths)(Vinyasa9)Exhaling,placeyourhandsonthematbesideyourthighsandengageyourbandhas.Inhaling,liftyourlotus(UthPluthi).Liftyourkneesuptowardyourchest,pressthroughyourpalmsand,inhaling,liftyourbodyrightoffthemat.Straightenyourarms,looktonasagraidristi
andbreathedeeplyfor25fullbreaths.
Vinyasaup(Vinyasas10–14)FlowthroughthissequenceofmovestofinishinSamasthitih.Nowliedown,coveryourselfwithablanket,andrest.
ClosingMantra
OmSwasthi-prajabhyahparipalayantamNya-yenamargenamahi-mahishahaGo-bramanebhyaha-shuhamastu-niyamLokaa-samasthasukhino-bhavanthu
Om
OmMayallbeperfectmankind.
Totherulersoftheworld–Kings,Queens,PrimeMinisters,andsoon,Pleasegovernwithhonestyandlove,protectingallthatissacred–“life”–sothatallsentientbeingscanliveasafe,
happyandfulfilledlife.Om
Om
Resources
IfyouareinterestedinfurtheringyourstudyofAshtangaYoga,youshouldmakecontactwithanyofthefollowingindividualsorinstitutions.
500LEVELTEACHERSseeJohnScottYoga.com
DebbieBlunden,UKBeataDarowska,POLANDDeenaDavis,UKAndyGill,UKRachelHowlett,UKSandraHowling,UKScottJohnson,UKVayuJung,SOUTHKOREADorothyLoh-Watts,HKDuangtaManomas,CHINAHelenMcCabe,UKNarminMohammadi,UKKiaNaddermier,FRANCEJockOrton,UKTobiasPalm,NORWAYAnneRasmussen,DENMARKBrigidSwanson,UKRoeeWeiss,ISRAELJosefinWikström,SWEDENPamelaYoung,UK
AUSTRALIAEileenHallTheYogaMovesWhiteCity
WhiteCity30AlmaStPaddington,NSW2021www.yogamoves.com.au
Dena&JackKingsburgPOBox1443ByronBayNSW2481www.dena.net.au
Graeme&LeonieNorthfieldPOBox349Bowraville,NSW2449ashtangayogachikitsa.com
GREECERadhaWarrell&PierreSeghirYogaPlusAgiosPavlos,Creteyogaplus.co.uk
INDIASharathJois,DirectorShriKPattabhiJoisAshtangaYogaInstitute#2358thCross,3rdStageGokulamMysore,570002,Karnataka+91988-0185-500
ITALYLinoMieleAshtangaYogaResearchInstituteViaAnnia54Rome00179+390670497980linomiele.com
POLANDJohnScottWarsawJohnScottYoga.com
UNITEDKINGDOMEcoYogaCentreInverlieverLodgeFord,ArgyllPA318RHScotlandwww.ecoyoga.org
HamishHendryAshtangaYogaLondonDharmaShala92–94DrummondStLondonNW12HN+44(0)7747824178astangayogalondon.com
GingiLeeTheShala1ChestnutRdWestNorwoodLondonSE279EZ
LondonSE279EZwww.theshalalondon.com
LucyScottBlueWaterBarnTrereise,PenzanceTR208TJwww.lucycrawfordyoga.co.uk
UNITEDSTATESOFAMERICAMatyEzratymatyezraty.com
RichardFreemanTheYogaWorkshop202021stStreetBoulderCO80302admin@yogaworkshop.comyogaworkshop.com
SharonGannon&DavidLifeJivamuktiYogaSchool,NY841Broadway2ndfloorNewYorkNY10003jivamuktiyoga.com
ChuckMillerHonokaa,Hawaiiwww.sama-ashtanga.org
TimMillerAshtangaYogaCenterForumShoppingCenter1905CalleBarcelonaSuite#218CarlsbadCA92009
CarlsbadCA92009(760)632-7093ashtangayogacenter.comFurtherreading
Jois,ShriKPattabhi,YogaMala,PatanjaliYogaShalaNewYork,2000
Deiskachar,TKV(withCravens,RH),YogaandtheLivingTraditionofKrishnamacharya,ApertureFoundationHongKong,1998
Feurstein,Georg,TheYogaTradition,ItsHistory,Literature,PhilosophyandPractice,HohmPress,Arizona,1998
Keil,David,FunctionalAnatomyofYoga:AGuideforPractitionersandTeachersLotusPublishing,2014
Miele,Lino,AstangaYoga,LinoMiele,Rome,1999
Millman,Dan,TheWayofthePeacefulWarrior:ABookthatChangesLives,HJKramer,USA,1985
Roach,GesheMichael,HowYogaWorks,DiamondCutterPress,2007
Swenson,David,AshtangaYogaThePracticeManualYogaProduction,Texas,1999
Bach,Richard,JonathanLivingstoneSeagull:AStory,HarperThorsons,2015
I
Acknowledgements
wouldliketothankthefollowingpeoplefortheirsupportandencouragementintheproductionofthisbook.FirstandforemostthanksgotomydearGuruji,ShriKPattabhi
Jois,whohassincepassedaway,forallhiswisdomandhiswillingnesstoshareit,andhislifededicationtotheteachingandpreservationofAshtangaYoga,withoutwhichmylife’sworkwouldnotexist.Hisessenceandwisdomstillenrichesmyspiritbeyondwords.
ToLucyCrawford-Scottforherlovingsupport,heradditionalknowledge,writingskillsandallthetimewespenttogetherintheearlyhourstomeetdeadlines.
ThankstoSharath,forhisyearsofdedicationtothepracticeandteachingofAshtangaYoga,forallthoseadjustmentsandforbeinganinspirationtome.AndtoDerekIreland,forbeingmyfirstteacher,andsomuchmore.
ToHamishHendry,forhislove,friendship,honestopinions,andforthetranslationoftheSanskrittitles.Also,onmybehalf,thanksforpresentingthefirstdraftofthisbookbyhandtoGuruji.
MythanksgotoEddieStern,forhisfriendship,love,wisdom,guidanceandalwayshavingthetimewhenhelpisneeded.Myappreciation,too,forsupplyingthephotographofGuruji.ToGingiLee,forhislove,friendshipandkindness,andforallowingustophotographaclassinactionattheSangamYogaCentre.
ToKristinaKaritinos-Ireland,forherstrength,loveandthecontinuationofDerek’swork,andhergenerosityinsupplyingthephotographofDerekIreland.ToTomSewall,forcapturingsuchacharacteristicimageofGurujiandforallowingmetousethephotograph.ThankstoJosephDunham,forhistimeandwisdomandforactingasmypoliticaladvisor.AndtoTonyRutland,forhiskind
foractingasmypoliticaladvisor.AndtoTonyRutland,forhiskindheart,generosity,timeandpatience,andalsoforhisintegrityandforsharinghislegalknowledgewithme.
Iwouldalsoliketoexpressmyappreciationtoallthestudents,forprovidingtheopportunityformetoexplorethemethodandthepractice,andthusteachingmesomuch.
Mythanksalsogotothephotographicmodels,LucyCrawford-Scott,BumniDaramola,ScottJohnson,EllaMcCabeBarton,JuliaScott,andofcoursetophotographersColinBowling,PaulForresterandRuthJenkinsonfortheirdiligence,patience,attentiontodetailandtheirsenseoffunduringthephotographicsessions.
AndmyspecialthanksgotobothmyeditorJonathanHiltonandgraphicdesignerPeggySadlerfortheirwillingnesstolearnandtheirunrelentingpatience.Alsofortheirflexibilityinallowingmesuchfreedominthepresentation.
AuthorBiography
JOHNSCOTTwascertifiedtoteachAshtangaYogabySriKPattabhiJois,“Guruji”,in1995,andhasbeenteachinginternationallyinhighlyacclaimedworkshopsandteachertrainingseversince.
IntroducedtoGuruji’svinyasa“CountedMethod”byhisfirstteacher,DerekIreland,in1987,Johnstrivestopassonthesutras,or
teachings,withanauthenticyetplayfulnaturewhileimpartinghisowntakeonGuruji’swordsofwisdom–“Practise,alliscoming”and
“allisGod”.
OverthecourseofmanyvisitstoMysore,India,Johnhascontinuedhislifelongresearch,studyandpracticeofJois’sAshtangaYoga.Hehasraisedafamily,pennedhisinternationallyrecognizedPrimarySeriespracticeglyphs–whichhecontributedtoLinoMiele’sbookAshtangaYoga–andreleasedhisownAshtangaYogaDVD.
Withover30yearsofcontinuedpractice,Johntravelsworldwidetosharewithstudentshisengaging,uniqueandrefreshinginsights,
helpingthemtoelevatetheirtrainingbeyondthephysicalposturestoafocussedmovementmeditation,andinspiringthemtobegintheirownjourneyofselfstudyanddiscoverwhatthepracticetrulymeans
forthem.