Sunday, 29 January 2012

Ramaswami's Newsletter collections NOW available for free on your Kindle

K. has made his compilation of Ramaswami's Newsletters available on Kindle via my Google docs site.

If you don't have a Kindle that's OK as you can download the free ibook kindle app.

If you don't have a ibook then there's still the free kindle reader for you PC, Mac or laptop.

The links take you to my Google docs hosting, just click 'Download' and you'll have the option to open them in your Kindle device or app.

They're also still available in pdf format over on the right sidebar as usual but they do look a little more beautiful on the kindle format, smaller file size too.

Ramaswami's 2009 Newsletters Kindle version

pdf version










Ramaswami's 2010 Newsletters Kindle version

pdf version







Ramaswami's 2011 Newsletters Kindle version

pdf version









Kindle




If your having trouble downloading the free version, my book is also available on Kindle via Amazon for the price of a cup of coffee

Vinyasa Krama at Home Practice book Kindle version










Many thanks to K for all the hard work.

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

Tuesday, 3 January 2012

DAY 93 Lotus Subroutine Breakdown

VIDEO LINK
Padmasana, the lotus posture is, of course, the classic meditation posture. Although there are other notable meditation postures, siddhasana, gomukhasana, virasana and vajrasana, padmasana holds a special place because of it's stability. There is a beauty to it's construction, it feels symmetrical, the legs bound secure allowing for the arm balances, for example, in the final subroutine of the series. It is an excellent posture for engaging the bandhas, mula bandha feels particularly grounded and the stability of the pose lends itself to exploring uddiyana and jalandhara bandhas.

As well as for meditation practice, padmasana is an excellent posture for pranayama, again, on account of it's stability.

Some however may ind the posture boring or tedious, the subroutines allow us to explore multiple vinyasas while in padmasana, creating interest that may encourage us to spend longer in the posture which will in time allow the posture to become more comfortable.

The first subroutine day 88, the half lotus, is a good preparation for developing the lotus posture as are many of the hip opening postures and vinyasas from the asymmetric and seated sequences.

In this course of subroutines I've placed the sequences in order in which I tend to practice them, starting with standing postures moving on through seated or backbend postures up to inverted. I tend to finish my practice with one or more lotus subroutines, staying in the posture for my pranayama and meditation practice.

However, while working towards padmasana the half lotus or siddhasana for example would serve just as well.

I've tried to stress that padmasana is about the hips rather than the knees so here, again are my practice notes for entering padmasana from Day 88

Getting in to full Lotus

NB: THE most important thing to remember is to protect your knees, that it's the hip joints that do all the work, the knees only bend one way it's the rotation of the ball and socket hip joint that makes padmasana possible

Right leg
Bend the right knee and bring it up towards the chest. Reach with the right hand down inside the thigh and take hold of the right ankle.

Allow the right knee to drop out to the side through the rotation of the hip joint. Focus on that hip action, of the ball and socket joint, the femur head rotating in the hip socket, encourage it.

There's a tensing of the right buttock a lifting almost and a stretching of the thigh as you encourage the rotation in the hip joint that will bring the knee down towards the mat and the ankle to come up. This action should only happen at the hips joint your NOT pulling up the ankle and your NOT forcing the knee down.

If this isn't happening it might be best to work on more hip opening postures, mahamudra in Asymmetric, badha konasana in Seated.

Lift up through the torso, support the right foot with the left and right palms and guide NOT pull the foot to the left thigh.

Lift up again and bend forward slightly, roll onto the front of the sit bones and guide the right foot a little further up the left thigh into the groin.

Again lift and roll further onto the sit bones allowing the right knee to rest on the mat.

Left leg
Bend the left knee and again focusing on the hip joint allowing the left knee to drop out to the side.

Rock your body forward and draw the right knee out to the side through the thigh muscles. Lock the knee by pressing the calf muscles against the thigh.

Reach over the left foot and support the left ankle with the left palm, cupping under the foot with the right palm, encourage the hip joint to rotate further and allow the knee to drop further out and down. Again, your not pulling on the foot but rather supporting it to allow the hip joint to do it's work.

Lift up through the torso, rock further forward on the sit bones and stretch out through the left thigh to allow the foot to come up over the right leg. 

Using the strength of the thighs bring the knees a little towards each other this will bring the right foot finally up onto the right thigh closer to the groin.

Shuffle around on your sit bones if necessary, encouraging more rotation of the hip joints to tighten the lotus, this is preferable to wrenching, tugging, pulling the feet.

Ultimately, for many of the lotus vinyasas you will require a nice tight lotus where the heels are digging slightly into the belly, the soles of the feet pointing up and the knees closer together. In fact, the heels can be considered to be massaging the inner organs in some of the vinyasas by pressing deep into the belly

To release
Sit up straight lifting up through the torso, focus on the left hip joint and encourage it to rotate by engaging the thigh muscles which will press the left knee into the mat this will allow you to very gently encourage the left foot off of the right thigh.

As you allow the knees to draw apart the lotus will unfold, again allow the right hip joint to do it's work bringing the right knee down into the mat and allowing the right foot to glide off the left thigh.

Monday, 2 January 2012

Day 92 : LOTUS : Special lotus balancing postures subroutine Subroutine from Vinyasa Krama Lotus sequence

VIDEO LINK

Practicing these arm balances and inversions together in one subroutine can be challenging, consider working on them separately at first perhaps including one arm balance a practice or every few days. Utpluthis, the raised lotus from Day 91 is another arm balance as is Kukkutasana, also from Day 91, both will build strength as will the lead in's to most of the subroutines and the sun salutation with mantra.

HINTS/TIPS/SUGGESTIONS

This version of urdhava kukkutasana is a sliding up the arms or rather the arms are there as a guide, we don't want to rely on them too much.

Place the hands close to the knees, rock up onto the knees, shoulders over the fingers. Drop the shoulder blades down the back, engage mula and uddiyana bandha.

Exhale completely hold and pressing the hands down into the mat hoist the lotus up towards the armpits lifting up from your perineum, mula bandha.

The shoulders remember are over the fingers as you come up your shoulders may need to come even further forward to create a counterweight to your hips.

In the beginning hold for a breath and then lower on the inhalation, as you become stronger and improve your balance you may stay for longer, three to six breaths.

Padma mayurasana

Place the hands on the mat as close to the body as possible, almost tucked under your lotus.

bend your elbows slightly and allow your shoulders to drop to allow your elbows to dig into your belly.

Come up onto your knees and then stretch forward while at the same time raising your knees off the ground. 

Padma Mayurasana is in effect a back stretch, tuck in the tailbone and attempt to arch the back slightly to bring the lotus up higher.

The elbows need to be together and really dig into the belly.

In the beginning hold for a breath and then lower on the exhalation, as you become stronger and improve your balance you mary stay for longer, three to six breaths.

Lotus to Sirsasana VIDEO LINK

The final vinyasa called for a tight lotus and you may wish to work towards this as a separate subroutine (see Lotus subroutines -to come).

From seated padmasana, lift up onto your knees, bend forward and place your hands on the mat with the fingers interlocked ready for headstand. Place the back of your head in the cup formed by your hands and bring your knees forward so they are touching your elbows.

To lift back up from here, exhale fully, engage the badhas and pressing firmly into the mat with your elbows draw your knees back up the back of your arms to your armpits.

Take a breath and on the next exhalation, straighten the back to bring the knees to the chest and then straighten the waist to bring your lotus the last of the way up.

Follow the directions above for the 3rd version (pic 11) to lower and raise your lotus to and from the mat. 

Labels