Thursday, 15 December 2011

DAY 75 : Supine: Subroutine Breakdown


Ramaswami recommends we spend five minutes in Sarvangasana (first three minutes with the legs relaxed next two with the legs straight in standard Shoulderstand) before practising the sarvangasana vinyasas

Ramaswami would also recommend a counterpose after sarvangasana so as to relieve the strain placed on the neck and shoulders, he suggests bhujangasana (cobra, Day 45) and especially makrasana (crocodile, Day 44) as ideal counterposes, stating that, 'The counterposes, as a rule, should be simple, effective and targeted' (Yoga beneath the surface p105).

Supine used to be my least favourite sequence when I first started practicing Vinyasa Krama. It's long a  sequence  and I was never sure what approach to take. It took quite some time to realise it was, if anything, the perfect sequence, forward bends, twists, backbends, inversions, leg behind head postures, lotus... it has everything.

That said, because of it's length I don't tend to practice it as a stand-alone sequence, I do however practice most of it's sequences regularly.

I practice takamudra as preparation for deep forward bends like pashimottanasana as well as a counterpose for backbends, pressing the lower back into the mat while engaging bandhas.

I practice Apanasana, the pelvic floor poses for the same reasons.

In advanced back bending I've realised the importance of pushing the hips forward as far as possible and tucking under the tailbone, Dwipadapitam (desk pose) is perfect for working on this and ideal preparation for urdhva dhanurasana and Charasana (wheel pose).

It has some of the best twisting postures in yoga with Jataraparivritti (belly twists).

It also has some of the best leg behind head preparation I've come across.

As well as an excellent preparatory subroutine for Shoulder stand.

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