Wednesday, 7 April 2010

Vinyasa Krama Seated Sequence Speeded up x4

Another run through of a sequence from Ramaswami's Complete book of Vinyasa krama. Just a guide as it can be difficult to get an overview of the VK sequences from the book. There are a couple of places I get it wrong, (can you get something wrong in Vinyasa krama?) or at least drift away from the sequence as it's laid out, mainly by forgetting what comes next.

I tend to start my practice with some Tadasana (mountain) poses followed by a few Sury's A and B and usually at least one chanted (with the itouch ). A standing sequence, lately that's pretty much been the 'On one leg' sequence' before the lead in to seated. The video takes it up at the lead in Straight leg jump through. The video ends with a jump back legs uncrossed. From there I go into a pretty much standard Ashtanga finishing sequence of Shoulder stand variations, headstand and Padmasana before settling into some Pranayama.


And here's a list of how the video differs from the Sequence laid out in the book.

0.06 Where I lay down at the beginning, after the lead in, my arms should be stretched out over my head. To get the shot I had to move back too close to the wall. Had to just lower after Supta kurmasana rather than jump back for the same reason.

0.50 I do a full wrist bind here, in the book the fingers are linked behind the feet. In the Paschi's the head position changes throughout the variations from forehead to knee to face, chin and then eyes to toes.

2.03 I do a leg behind head, dwi pada sirsasana entry to Supta Kurmasana (turtle in shell) that I picked up in Ashtanga 2nd. In VK the hands appear to be clasped lower, around the backside rather than the back.

4.38 There should be a couple of reverse twists through the arms after the forward twists.

4.43 I should go into a side splits subroutine here, Samakonasana. Not gonna to happen.

5.12 I slip in a lame mulabhandasa here just because it seems an appropriate place and it's something I want to work on.

5.40 There are no lotus variations in the book just padmasana for twelve breaths but it's a short sequence so I tend to do a couple.

6.30 Yoganarasimbasana pose (lion-man) I should have my arm outstretched in frount of me, palms down, arms resting on my knees just behind the elbows.

Slowed down X4 if you speed it back up it's about 27 minutes.

I tend to slip in a couple of extra jump backs in between the different sub routines.

I'm taking three breaths in each pose because I'm making the video. Usually I take between five and ten. The forward bends tend to have a shorter inhale but a long slow exhale that I tend to retain while I engage the bandhas.

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