Monday, 15 August 2011
20/20/20 Upavishta konasana (seated angle pose )
An hour, that's a lunch break, you could take it to the offices, do group lessons for the office workers. You could subcontract it out, come up with a fancy name and take it to the Dragon's Den, one could become rich.
Unfortunately I'm not that motivated to become rich and you just know the office workers would take forever to get themselves settled, an hour would become forty minutes, there'd be questions, loo breaks, people having to leave early to grab coffee....it would never work, shame.
I've been playing with this idea in my evening practice but now I'm practicing Ashtanga in the mornings again I want to pin this down, organise it a little better. It's the asana section that's the problem the rest is fine
5 minutes kapalabhati
15 minutes Viloma Ujaii nadi shodana
5 minutes Pratyahara
15 minutes meditation practice.
The meditation practice might be japa mantra meditation, going round the mala beads a couple of times chanting my mantra
...or some mahamudra vipassana meditation exercises
The meditation section coming at the end can of course be longer depending on what I have on but 20 minutes minimum.
But as I said the asana section is the problem. I'm used to doing a long asana practice, I struggle to keep it down to under half an hour. So I'm planning a series of posts, the blog will keep an eye on me and give me the discipline I need.
Now I'm covering the bases in my morning practice, doing a long paschimottanasana and longer than the usual ashtanga inversions, I also tend to slip in maha mudra too so I'm covered on the key 'daily' recommendations. In the evening I can explore the different subroutines.......
I asked S. last week if she had any suggestions and she mentioned Upavishta Konasana the seated angle pose. It's her Birthday today so Happy Birthday S. sure you would have preferred flowers but this is the best I can do.
Upavishta konasan comes near the end of the Ashtanga primary series and at the end of the Vinyasa Krama seated sequence so I'm used to doing it with some warm up.
This evenings 20 min, Vinyasa Krama asana practice
A few tadasana arm stretches, forward bends in particular.
A couple of triangle postures (not all the vinyasas you see in the video, just a couple)...
A sun salutation
....then into the Upavishta konasana subroutine (p81-83 in Ramaswami's book) which is where the video below picks up.
I've gone through this subroutine quicker than normal because I was filming it for S. on another day I might do less vinyasas and stay in the ones I do do longer.
The whole asana section came out at about 25 minutes, not bad, close enough.
I have a couple of nice Upavishta Konasana tips/hints
1. Apply that stretch from Ramaswami's tadasana sequence, really lifting out of the pelvis and trying to stay lifted as much as possible before folding into the forward bend.
2. Engage uddiyana bandha, if your not familiar with the bandhas has don't worry, just suck in your belly, this should create more space for the deep forward bend.
3 Once your seated and have your legs spread, lift up your backside tilt your coccyx up and sit further forward on your sit bones or shuffle your backside back until your right on the edge of your sit bones
( that from Dharma Mittra found it on a youTube clip for getting deeper into paschimottanasana but it works for UK too, will try to find it.).
4. Take it easy, start with your legs less wide or your knees slightly bent or just don't fold in as deep right away, go easy on the hamstrings.
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