Tuesday, 10 January 2012

NEW 3rd Edition of my Vinyasa Krama practice book finally available for FREE download

Dedicated to my Teacher Srivatsa Ramaswami
                                                      

The NEW, 3rd edition, of my Vinyasa Krama Practice Book is now available for FREE download from my Google docs page. 



This edition includes practice notes for all of Ramaswami's Vinyasa Krama subroutines Ramaswami was a student of Krishnamacharya for over 30 years).

It's still very rough and in need of a complete rewrite to get rid of some of it's 'bloggyness'. It's also inconsistent as the style of the notes have changed over the three months I've been writing them up and posting them here.

Plus there's  the havoc my mac's automatic spell checker has made of all the yoga terms and names, I'll iron them out, I promise.

It is what it is just a series of practice notes, things that came up as I practiced the subroutines each morning. Some of the notes reflect ideas I've picked up in my reading, online, from comments posted here (thank you) and from just working through the subroutines and at the postures. 

Everything I mention I've tried and have found useful in my own practice, there are of course all kinds of other techniques and approaches that could be included, I'm either not aware of them, haven't tried them out or haven't found them useful for me personally.

I've tried to avoid getting too  anatomical.

There are video's for all the subroutines, for some reason the links don't seem to work in ibooks but if you download it and open in the pdf reader they should work fine (My mistake, seems the links DO work in ibooks although it takes you out of ibooks to watch them).

The pranayama and meditation section are the next areas I want to work on, for now they are just a couple of practice sheets. Also, I hope to add practice notes for the Jump back library in the near future.

It is of course NO substitute for Ramaswami's own books, The Complete book of Vinyasa Yoga and Yoga for the Three Stages of Life  both of which I've gained renewed respect for in the process of preparing these notes. The Complete book of Vinyasa Yoga lays out the breath for every single movement in and out of every posture, in every subroutine, in every sequence, quite remarkable. The Three Stages of Life goes into such depth that I consider it the best book on yoga I've come across thus far.

The whole thing has been brought together using Apple Pages. 

Here's the new table of contents to give an idea of what's in it.


TABLE OF CONTENTS
NB: If the video links don’t work in your edition they can be found here http://tinyurl.com/7dvzm8y
VINYASA KRAMA PRACTICE NOTES AND GUIDELINES 9
WHAT IS VINYASA KRAMA ? 10
PARAMETERS ? 11
THE BREATH 12
BREATH RATE? 12
STYLE OF BREATH? 12
HOW LONG DO WE STAY IN POSTURES? 13
HOW LONG TO PRACTICE ? 14
BANDHAS? 15
PERFECTION IN POSTURE? 16
HOW TO PRACTICE VINYASA YOGA 17
CORE VINYASA KRAMA POSTURES 18
HOW TO BUILD  A DAILY PRACTICE WHILE EXPLORING VINYASA KRAMA SUBROUTINES. 19
VINYASA KRAMA SEQUENCES 20
ON YOUR FEET SEQUENCE 21
Day 1 : Hasta Vinyasas  Subroutine 22
Day 2 : Parsva-bhangis ( side movements) Subroutine 24
Day 3 : Uttanasana (forward bend ) Subroutine 26
Day 4 : Ardha utkatasana (half squat) Subroutine 30
Day 5 : Utkatasana (full squat) Subroutine 34
Day 6 : Malasana / Kanchyasana ( garland pose ) Subroutine 36
Day 7 : Pasasana ( noose pose ) Subroutine 38
Binding in Pasasana 40
Day 8 : Surya namaskara ( sun salutations with mantra) 42
DAY 9 : Practising 'On your feet / tadasana' sequences and subroutines. 49
TRIANGLE SEQUENCE 52
Day 10 : Uttita Trikonasana subroutine 53
Day 11 : Parivritta trikonasana (twisting )subroutine 56
Day 12 : Uttita parsva konasana ( side stretch ) subroutine 58
Day 13 : Parsva konasana ( side stretch ) subroutine 60
Day 14 : Viabhadrasana ( Warrior ) subroutine 63
Day 15 :Parasarita padottanasana subroutine 66
Day 16 : Triangle subroutine breakdown 68
ON ONE LEG SEQUENCE 70
Day 17 : Vrikrmasana ( tree pose )subroutine 71
Day 18 : Standing Marchi subroutine 74
Day 19 : Utthita Padangushtasana (stretched leg-arm) subroutine 76
Day 20 : Virabhadrasana (warrior) subroutine 79
Day 21 : Durvasana ( named after a sage ) subroutine 81
Day 22 : Natarjasana (dancing Shiva) subroutine 83
Day 23 :  On one leg Subroutine breakdown Sheet 85
ASYMMETRIC SEQUENCE 87
Day 24 : Dandasana (Staff pose) lead in subroutine 88
VINYASA KRAMA STRAIGHT LEG JUMP THROUGH 90
Day 25 : Marchi (after the sage) subroutine 91
Day 26 : Ardha padmasana (half lotus) subroutine 94
Day 27 : Maha mudra (great seal) subroutine 96
Day 28 : akrarnadhanurasana (archer) & Kraunchasana (heron) subroutine 98
Day 29 : Eka pada sirsasana ( leg to head ) subroutine 100
Day 30 : Triyangmukha ( bent back leg) subroutine 104
Day 31 : Tiryang mukha Marichiyasana (Backward foot) subroutine 107
Day 32 : Ardha padma marichiyasana (half lotus sage) subroutine 109
Day 33 : Bharadwajasana (sage ) & Mahabandha (great lock ) subroutine 112
Day 34 : Matsyendrasana ( half and full Kingfisher) subroutine 114
Day 35 Asymmetric subroutine breakdown 116
SEATED SEQUENCE 120
Day 36 : Paschimottanasana (posterior stretch) subroutine 121
Day 37 : Kurmasana (turtle pose) subroutine 124
Day 38 : Purva tanasana (anterior stretch) and Vashitasana (after the sage) subroutine 126
Day 39 : SEATED : Chatushpadapeetam ( table pose) subroutine 129
Day 40 : Navasana ( boat ) and Urdhwa paschimotasana subroutine 131
Day 41 : SEATED : Upavishta konasana ( seated angle stretch) subroutine 133
Day 42 : SEATED : Badha konasana subroutine 135
Day 43 : Seated Subroutine breakdown 137
BOW SEQUENCE 139
Day 44 : Bow : Makrasana (crocodile) & Manduka (frog) subroutine 140
Day 45 : Bow : Bhujangasana (cobra) subroutine 142
Day 46 : Bow : Asymmetric Salabhasana (locust) subroutine 144
Day 47 : Bow : Salabhasana (locust) subroutine 146
Day 48 : Bow : Dhanurasana ( bow ) subroutine 149
Day 49 : Bow Subroutine breakdown 151
MEDITATIVE SEQUENCE 154
Day 50 : Meditative : Vajrasana (thunderbolt) subroutine 155
Day 51 : Meditative : Ushtrasana ( camel ) subroutine 157
Day 52 : Meditative : Ushtrasana ( camel ) to Kapotasana (pigeon) subroutine 159
Day 53 : Meditative : Standard Camel walk subroutine 163
Day 54 : Meditative : Advanced Camel walk subroutine 165
Day 55 : Meditative : Virasana ( hero pose) subroutine 168
Day 56 : Meditative : Simhasana (lion pose) subroutine 171
DAY 57 : Meditative Subroutine's Breakdown 173
SUPINE SEQUENCE 175
Day 58 : Supine : Tatakamudra (pond gesture) & Jayaraparivritti (belly twist) Subroutine 176
Day 59 : Supine : Apanaasana (pelvic floor poses) subroutine 179
Day 60 : Dwipadapitam ( Desk pose) subroutine 181
Day 61 : Madhya sethu ( mid region bridge pose) & Urdhvadhaurasana ( bridge) subroutine 183
Day 62 : Leg and arm lifts subroutine 186
Day 63 : Supta trivikramasana & yoganidra (reclining yogi pose) subroutine 188
Day 64 : Jataraparivritti (stomach twist variation ) subroutine 191
Day 65 : Sarvangasana (shoulderstand) preparation subroutine 193
Day 66 : Sarvangasana (shoulderstand) lead in subroutine 196
Day 67 : Akunchasana ( contraction pose) in Sarvangasana (shoulderstand) subroutine 199
Day 68 : Supta ardha badha halasana  subroutine 201
Day 69 : Urdhva Konasana in Sarvangasana (shoulderstand) subroutine 204
Day 70 : Urdhva Padmasana (lotus) in Sarvangasana (shoulderstand) subroutine 206
Day 71 : Niralumba Salambhasana ( unsupported shoulderstand) subroutine 210
Day 72 : Halasana (plough) & Uttana mayurasana Stretched peacock) subroutine 213
Day 73 : Sarvangasana mandala (circular ambulation in plough) subroutine 216
Day 74 : Karnapindasana ( closed ear pose) subroutine 219
DAY 75 : Supine: Subroutine Breakdown Page 1 221
INVERTED SEQUENCE 224
Day 76 : INVERTED : Sirsasana (headstand) Lead in 225
Day 77 : INVERTED : Akunchasana (knee bends) subroutine 228
Day 78 : INVERTED : Leg raises subroutine 231
Day 79 : INVERTED : Upavishta konasana ( inverted triangle) subroutine 233
Day 80 : INVERTED : Urdhava Padmasana (inverted lotus) subroutine 235
Day 81 : INVERTED : Viparita Dandasana (crooked staff ) subroutine 239
Day 82 : INVERTED : Inverted Mandala Subroutine 242
Day 83 : INVERTED : Niralumba sirsasana (unsupported headstand) subroutine 244
Day 84 : INVERTED : Arm variations in Niralumba sirsasana ( unsupported headstand) subroutine 247
Day 85 : INVERTED : Handstand subroutine 251
DAY 86 : Inverted: Subroutine Breakdown Page 1 255
LOTUS SEQUENCE 258
Day 87 : LOTUS : Ardha badha-padmasana (half lotus) subroutine 259
Day 88 : LOTUS : Padmasana (lotus) subroutine 261
Day 89 : LOTUS : Badha Padmasana (bound lotus) subroutine 265
Day 90 : LOTUS : Urdhva padmasana (lifted up lotus pose) Subroutine 268
Day 91 : LOTUS : Kukkutasana & garbha pindasana Subroutine 271
Day 92 : LOTUS : Special lotus balancing postures Subroutine 273
DAY 93 Lotus Subroutine Breakdown 276
WINDING DOWN 279
Pranayama, Pratyahara, Meditation 280
Meditation and Pranayama postures 282
Kapalabhati hand and arm positions 283
Pranayama Hand mala ( for counting the breath ) Version One 284
Pranayama Hand mala ( for counting the breath ) Version Two 285
Pranayama 286
Pratyahara in Padmasana and Vajrasana 287
The Subroutines in the Ashtanga Yoga Primary series 288
The Subroutines in the Ashtanga Yoga Primary series 289
JUMP BACK AND THROUGH LIBRARY 294
VINYASA KRAMA JUMP BACK 295
VINYASA KRAMA JUMP THROUGH 296
CROSSED LEG JUMP THROUGH AND BACK 297
HIGH CROSSED LEG JUMP THROUGH 298
STRAIGHT LEG JUMP THROUGH 299
ONE LEG BENT BACK 300
HALF LOTUS JUMP BACK 301
FULL LOTUS JUMP BACK 302
FULL LOTUS JUMP BACK (REVERSE VIEW). 303
FULL LOTUS JUMP THROUGH 304
MARICHIYASANA JUMP BACK 305
DANDASANA UTPLUTHI JUMP BACK 306
EKA PADA SIRSASANA JUMP BACK AND THROUGH 307
RAMASWAMI’S SUBROUTINE NUMBERING SYSTEM 308
VINYASA KRAMA SEQUENCE PRACTICE CARDS 312
ON YOUR FEET 313
TRIANGLE SEQUENCE 318
ON ONE LEG SEQUENCE 323
ASYMMETRIC SEQUENCE 327
SEATED SEQUENCE 332
BOW SEQUENCE 337
MEDITATIVE SEQUENCE 341
SUPINE SEQUENCE 344
INVERTED SEQUENCE 351
LOTUS SEQUENCE 355
YOUR NOTES 361

2 comments:

  1. Thank you very much for your wonderful and helpful book. Your hard work is much appreciated!

    ReplyDelete
  2. Thank You Very much. Very helpful guide.

    ReplyDelete

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