ashtanga yoga: the essential step-by-step guide to dynamic yoga

Contents

DEDICATIONOPENINGMANTRA

FOREWORDINTRODUCTION

CHAPTER1THEWAYOFASHTANGAYOGA

CHAPTER2VINYASA

CHAPTER3THEPRACTICESESSIONTHESTANDINGSEQUENCETHESEATEDSEQUENCETHEFINISHINGSEQUENCE

CLOSINGMANTRA

RESOURCESACKNOWLEDGEMENTSAUTHORBIOGRAPHY

HOWTOUSETHISEBOOK

Selectoneofthechaptersfromthemaincontentslistandyouwillbetakenstraighttothatchapter.

Lookoutforlinkedtext(whichisblue)throughouttheebookthatyoucanselecttohelpyounavigatebetweenrelatedsections.

Youcandoubletapimagesandtablestoincreasetheirsize.Toreturntotheoriginalview,justtapthecrossinthetopleft-handcornerofthescreen.

Dedication

TomybelovedandreveredGuru,ShriKPattabhiJois,who,withthegreatestofloveandpatience,hasshownmethewayofyoga,Ihumblydedicatethiswork.ItiswiththegreatestofrespectthatIattempttopassonalittleofhisteachingstothosestudentswhodonothavethegoodfortunetostudydirectlyunderhissensitiveandexperttutelage.ItiswithloveandappreciationthatI

bowtohislotusfeet.

OpeningMantra

OmVandeGurunamcharanaravindeSandarshitasvatmasukavabodheNishreyasejangalikayamane

Samsarahalahalamohashantyai

AbahuPurushakaramShankhacakrsidharinamSahasrasirasamsvetamPranamamipatanjalim

OmIpraytothelotusfeetofthesupremeguru

Whoteachesknowledge,awakeningthegreathappinessoftheSelfrevealed

WhoactslikethejunglephysicianAbletoremovethedelusionfromthepoisonofconditioned

existence

ToPatanjali,anincarnationofAdisesa,whiteincolourwitha

ToPatanjali,anincarnationofAdisesa,whiteincolourwithathousandradiant

heads(inhisformasthedivineserpent,Ananta)Humaninformbelowtheshoulders,holdingtheswordof

discriminationAwheeloffirerepresentingtranscendedtime,andtheconch

representingcosmicconsciousnessTohimIprostrate

AForeword

stheguruandteacherofJohnScott,IampleasedtobeabletosayafewwordstosupportthisbookthatJohnhasproducedin

accordancewiththetraditionalmethodasIhavetaughtit.Ashtangaisaveryfineyogamethod,havingitsrootsfirmlyestablishedintheIndianculturesincetimeimmemorial.Itbringsmegreatjoythatthefruitsofthisyogasystemhavereachedstudentsworldwide.AshtangaYogaishelpingmanypeoplethroughouttheworldtobalancethemental,physicalandspiritualpressuresandstressesposedbythemodernworldweliveintoday.

Yogawasonceregardedasaspiritualpractice,suitedonlytosannyasinsorpeoplelivinganabsolutecelibatelife.Thishaschangedandithasbeenmydutytomyguru,ShriTirumaliKrishnamacharya,topassontheteachingsofthisfinemethodandtoshareitwithasmanypeopleaspossible,forthegreatergood.ItrewardsmetoseesomanyofmyfinestudentscontinuingtopassontheteachingsandsubsequentbenefitsofAshtangaYoga.Thetraditionalmethodofteachingispassingdownthemethoddirectlyfromgurutostudentand,inthisbook,Johnrefersmanytimesfortheneedtolearnthepracticedirectlyfromaqualifiedteacher.

Thestep-by-steppresentationofthisbookisaclearandpreciserepresentationofthepracticemethod,andcanbeusedtoenhancethestudyofAshtangaYoga.Ihaveoftensaid“Onepercentistheoryandninety-ninepercentispractise”.Itisthe“doing”orthedailypractisethatbringsthemanybenefitsandrewards.JohnScottismygoodstudent.HehaswrittenthisfinebookshowingthecorrectmethodofAshtangaYoga.IgivemyblessingtoJohn,thisbookandtothestudentswhoreadit.

ShriKPattabhiJois

Introduction

AshtangaVinyasaYogaisninety-ninepercentpracticeandonepercenttheory.Practise,practise,practise,doyourpracticeandALLiscoming.–ShriKPattabhiJois

Guruji’smostfamoussutraranthroughmymindasIembarkedontheprojectofeditingthisworktoproduceanupdatededitionofAshtangaYoga,thedefinitiveguidetodynamicyoga.

Now,after30yearsofpractisingthisformofYoga,wheninterviewedI’moftenaskedwhathaschangedformeduringthistime.Theshortansweristhatthepracticehasnotchanged,Ihave.Throughcontinued“Practise,Practise,Practise”andpassingonGuruji’smethod,Inolongerlookoutsideofmyselfforanswers–Ilookinside.Thepracticeisnolongeraworkoutbutrathera“workin”.

Eighteenyearsago,whenapproachedbyJonathanHilton,aneditoratGaiaBooks,withaviewtowritingabookonAshtangaYoga,IdidnotthinkIhadtheexperienceorknowledgetowritesuchabook.IremembertelephoningGurujitoaskforhisconsent.IcanhearhisanswerasloudandclearnowasIdidwaybackthen.“You?!Youwritebook?”Ireplied“YesGuruji.I’vebeenaskedtowriteabookonAshtangaYoga.”“Hmmm…”washisdoubtfulresponse.“Guruji,IhavebeenaskedmanytimesbytheeditortowritethisbookandmanytimesIhaverejectedtheoffer,sayingIdon’thavethenecessaryexperienceorknowledge.TheeditorrepliessayingthatalltheirenquiriespointtomeandthatifIdonotacceptthisofferthey

theirenquiriespointtomeandthatifIdonotacceptthisoffertheywouldfindsomeoneelse.SoGuruji,Ifeelaresponsibilitytoyou,tothepractice,andtothenewstudentsandthat’swhyI’mcallingyou,foryourapproval.”TherewasalongpauseandthenGurujirepliedwith“Yes,youwritebook!”

IknewthatIwasacompletebeginnerinGuruji’seyes.ThoughIwashumbledbyhisacceptanceofthesituation,somethinginsidemeknewthatifIusedGuruji’smethod,sataligned,countedandregulatedmybreath,turnedmyfocustolookdeepwithin,transcendingmyordinarythinkingmindtoseeclearlythepracticeasitis,andifIsimplyrecordedmydirectexperiencewithGuruji,itwouldbepossibletowriteatextthatwouldinspireandhelpotherseekersontothepathofyogaandselfenquiry.

Theneweditsinthissecondeditionandtheinclusionofthe“CountedMethod”revealthemostsignificantchangethatIhaveundergone.WhenItookmyfirststepsontothepathofyoga,Iwasattractedtothephysicalexpressionofthepractice–howIlooked.Iwantedtolooklikemyfirstteacher,DerekIreland,whoinspiredmesomuch.HewaslikeTarzan,withanamazingphysique,andhischarismaticpersonalitydrewmanypeopleintothepractice.MyinitialmotivationdevelopedintosomethingdeeperasDerekchallengedhisstudentstomeetthemselvesonthemat.Mostimportantly,though,DerekintroducedmetoGuruji.

Gurujiwelcomedmeintohisshala(home)withsuchacceptance,kindnessandlove.Hecouldseeallmy“stuff”–myconditionedthoughtsandpatternsofmovement–butwelcomedmeinnevertheless,forheknewthatIwassufferingfrommyconditionedexistence,caughtintheignoranceofmydelusionalviewofmyselfandtheworldaroundme.Heknewhehadasolution–apracticethatwouldhelpmetohelpmyself.HiscompassionforthesufferingintheworldwashisinspirationandreasonforteachingAshtangaYoga.Heknewthatlinkingasanastooneanotherbyacountedsynchronizationofmind,breathandmovementwouldbringfoundationandstrengthtopostures,anevenflowingbreathand,ultimately,mindcontrol.Guruji

alsoknewthat,eventually,thisharmonyandpeacewouldspreadtotheworldifhisstudentssharedthemethodofvinyasawithothers.“Yogaismindcontrol,notjustmereexercise”Gurujiwouldsay,pointingdirectlyatmyheart.ThiswasGuruji’snumberonesutra–mindcontrol.

SowhenIwasinformedthatasecondeditionofthebookwasunderway,Ismileddeeply,thinkingofGuruji,andinstantlyknewthisneweditionmustincludeGuruji’ssecrettothepracticeofAshtangaYoga.Forthe60yearsofGuruji’steachinglifehecounted–hecountedvinyasaeverydayinhispracticeshalaand,evenwhenteachinginternationallyontours,hiscountwouldhold100ormorestudentsflowingasonedynamicconsciousness.Asadedicationtomyteacher–tomyguru–IwishtopassonGuruji’stristana,atri-focuswhichhepresentedsimplyinthissutra:“posture,free-breathing,lookingplace”.

ThirtyyearsagoIdidnotknoworrealizethatGurujiwascontinuouslycounting,chartingthesynchronizationofmind,breathandmovementthroughouteachsession.Ididnothavethelanguage,theearsorthespacetoreallyhearwhatGurujiwassaying.Iincorrectlythought“catvāriexhale,pañcainhale,satexhale”meantsimplyjumpback,upward-facingdog,downward-facingdog.Now,onreflection,IunderstandhowGurujiwas,withsubtletyandgrace,passingontohisdisciplesapersonalpracticemantra–tosynchronizemind,breathandmovement.

“Practise,Practise,Practise...”nowmeanstome,repeat,repeat,repeatthatcountedmantra.Ihavediscoveredthat,whenrepeatedcontinuously,themantrahelpstocleartheordinarythinkingmindofalltheunnecessaryconditionedthoughtsofdoubt,fear,failure,ambitionandsoon–alltheconditionedmemories,emotions,associations,limitations,andprojectionsofourresultsandtheworldwecreate.Tristanacomestogetherasanalchemyofmind,breathandbody–cleansingofthegrossphysicalbodythroughtheheatgeneratedfromthedynamicmovementofvinyasa,cleansingofthe

subtleenergybodyfromthemeteredandmeasuredujjayibreathingthroughoutvinyasa,andthecleansingoftheverysubtlementalbodybythecontinuouscountingofvinyasa,leavingthemindtranscendedofconditions,focused,clearandluminous.

Ifyou,thereader,learnthecountedmantraassetouthereinthisbook,andcontinuouslycounteveryvinyasa,youwillbeinapositiontotranscendthelimitationsofyourordinaryselfanddiscoverhowextraordinaryyouare–anembodimentofprana(internallifeforce),emptyofconditionsanddelusions,flowingeffortlesslyintoandoutofformaccordingtothenaturalflowoftheuniverse.

Andifyouarenewtoyoga,havingenteredthroughthedoorlabelled“healthandfitnessforclarityofmind”,thenbeready,asyouwilldiscoverAshtangaYogaismorethanjustanexercise.Itgoesmuchdeeperthanthat;itisapaththatwillleadyouinwardonajourneyofpersonalself-transformation.

AboutthisbookManyyearsofpracticeareneededforAshtangaYogastudentstodevelopanunderstandingofthesystem’strueessence.Itisimpossibleinanintroductorybooksuchasthistobringfullytolightthedepthofpracticenecessarytoachievetheunionofmind,bodyandsoul.Whatcanbetransmitted,however,andwhatthisbookpresents,arethemethod’skeyprinciplesandtechniques.Ittakesacombinationofdedication,discipline,motivationandstaminatoachieveanylastingbenefit.AshtangaYogaisadailypracticethatultimatelybecomesawayoflife.Ihopethatthistextisaninspirationtoyou,encouragingyoutocountyourfirst“VictoriousBreath”.

Ifyouareacompletenovice,itisnotadvisabletostartAshtangaYogausingjustabookasguidance.Usethecontactsatthebackofthebooktofindacertifiedteacher.Beforefindingateacher,however,youcanstartworkonSuryaNamaskaraAandB.Takecaretoreadalltheinstructionsandnotethatrepetitionoverconsecutivedaysisthetraditionalmethodoflearning.Don’trush.Payparticularattentionto

countingthebreath/movementsintoandoutofeachposture.

TheWayofAshtangaYoga

AshtangaYogaisascienceandapracticethathasevolvedoveraperiodofthousandsofyearstodealwith

moral,physical,mental/emotionalandspiritualdevelopment.Thetermashtanga,whichmeans“eightlimbs”,wasdevisedinabout200BCbythegreatIndiansagePantanjali.Hewasthefirstyogitosystematizeanapproachtoyoga,andhiseight-limbsystemprovidedthen,asitstilldoestoday,asetorderofstepsthroughwhichpractitionerscanprogressinordertoreachastateofyoga.Inthiscontext,“yoga”meanstheyoking,orunion,ofmind,bodyandsoul,leadingtowardself-realization.Inordertoachievethisunion,itisfirst

necessarytotakecontrolofthemindandtoremovetheunnecessarystimuliandclutterthatgetinthewayof

clarity.Withintheeight-limbedsystemofAshtanga,thethirdlimbisAsana.Thisisthepracticeofclassicalyogapostures,anditisthemethodthattiesthemindtothe

bodythroughthe“threadofthebreath”.Inthissystem,thecountedbreathmovementbecomesthekeytothe

focusingofthemind.

Whenexecutedwithgrace,theForwardBendradiatesqualitiesofinnerpeace.Thisposeappearsmanytimesinvariousguisesthroughoutthe

practice–balanced,astheonepicturedhereinUrdhvaMukhaPaschimattanasana;standing,asinSuryaNamaskara;orseated.Thephysicalbenefitsoftheforwardbendarenumerous,butinparticularthe

digestiveprocessesarestimulatedandstrengthenedasaresult.

TheEightLimbsofAshtanga

InadirecttranslationfromtheancientSanskritwordashtanga,ashtomeans“eight”,whileangameans“limb”or“stage”.TherenownedIndiansagePantanjali,writingmorethantwothousandyearsago,assignseightlimbstothetreeofyoga–eachlimbbeingastageorstepalongthepathtoself-realization.Inthetraditionstemmingfromthisancienttext,eachlimbofyogaisgiveninapreciseorderthroughwhichpractitionersmustprogress.Startingfromthebottom,theseeightstagesare:Yama(moralcodes);Niyama(self-purificationandstudy);Asana(posture);Pranayama(breathcontrol);Pratyahara(sensecontrol);Dharana(concentration);Dhyana(meditation);andfinallySamadhi(contemplation,self-realizationorastateofbliss).

Throughhiswriting,Pantanjaliinstructsusthatalleightstagesmustbeobservedandpractisedinturninordertopurifyandyoke(meaning“tounify”inthiscontext)mind,bodyandsoul.Thefruitsofthetreeofyogaareavailabletobeharvestedyearlyandimprovetoperfectionwithmaturity.

Becausetheconceptsunderlyingthefirsttwolimbs,YamaandNiyama,areinitiallydifficulttograspforanybodywhohasnotbeensteepedinEasterntraditionsandphilosophysincebirth,ShriKPattabhiJois(Guruji)firstintroduceshisWesternstudentstoAsana,thethirdlimb,becauseitisthroughthedemandingdisciplineandpracticeofAsanathatstudentsbegintoobserveandunderstandtheimportanceofbreathcontrol.Throughtheobservanceoftheujjayi

breath(seeVinyasa),studentsbegintoexperienceclarityofmind.Withthisbackground,studentsthenhavesomeabilitytocontemplatedevelopingthefirstandsecondlimbsofyoga.

Yama(moralcodes)Thewordyamacomesfromtherootwordyam,whichmeans“torestrain”.Yamacanbedividedintofivemoralcodes:Ahimsa(non-violence);Satya(truthfulness);Asteya(non-stealing);Brahmacharya(preservingvitallifeforce);andAparigraha(non-possessiveness).

Yamaindicateshowindividualsshouldrespondandrelatetootherpeopleandalllivingbeings,andtotheenvironment,inordertoachieveapeacefulandharmoniousworld.InthepracticeofAsana,studentslearnthattheymustfirstbeabletoobserveallthemoralcodesintheirrelationshipwiththemselvesinordertorelateinthesamefashiontotheoutsideworld.

ThroughoutthepracticeofAsana,studentsmustrespectthelimitsandcapabilitiesoftheirownbodies.Atnopointshouldtheyforceamovementorimposeastretchthatcausesinjurytothemselves.

Ahimsadealswiththeaspectofnon-violentaction.WhenstartingthepracticeofAsana,studentswillalmostcertainlybecomefrustratedatsomepointwiththedifficultyofachievingaparticularposture–thelotusposture,forexample,whichistheclassicmeditationposeandrequirespatienceandtolerancetolearn.Thisfrustrationcancausestudentstoforcethemselvesintotheposturewithoutshowingduerespectfortheirknees.Thiswilleventuallyresultininjury.Thesedifficultandpotentiallyinjuriousposturesaredesignedtoteachyogastudentshowtorelatetotheirownbodies,notwithviolencebutwithrespectandlove.

Satyateachesstudentstobetruthfulintheirrelationshipswiththemselvesandwithothers.InthepracticeofAsana,youneedtobehonestwithyourselfandyourpracticewithoutharbouringegotisticalexpectations.Itisimportanttoacceptwhereyourpracticeiswithoutalwaysstrivingformore.Practicerequiresdevotion,disciplineand

enthusiasmwhileworkingwithinreasonablelimits.Asteyateachesstudentsnottocheat,stealorbejealousorenvious

ofothers.YogaAsanaisanon-competitivepractice,andstudentsneedtolooktotheirneighboursforinspirationratherthantocastjudgementsortomakenegativecomparisons.

Brahmacharyaisthedisciplinedesignedtopreventpractitionersturningtosexualpassionatinappropriatetimesduringthemonth.Therearetimessetdownwhenitisconsideredappropriateformenandwomentoenjoyeachother’sbodies,andalthoughitisunlikelythatmanypeoplewillwanttoimposewhat,toWesterneyes,appearstobeanarbitrarytimetableontheirsexualactivity,thepracticeofAsanaholdstothebeliefthatsquanderingsexualfluidsdrainsthepractitioner’senergyandweakensthebodyandfocusofmind.

Aparigrahaisconcernedwithnon-possessiveness.InrelationtoAsana,forexample,itisbettertopractisefortheappropriateamountoftimenecessarytomaintainyourphysicalhealthratherthantopushyourselftoohardbecauseyoudesiretobebetterthanyouare.ThispartofthemoralcodeofYamateachesyouhowtoletgoofthe“attachmenttoprogress”andtoallowprogresstohappenspontaneously.Ifthedemandsonyouincreaseforanyreason,thenallowyourpracticetoreflectyourchangedcircumstances,withoutyoufeelingtheneedtoholdontowhatyouwereabletoachievebeforethechange.Sometimes,lessismore.

Niyama(self-purificationandstudy)Nicanbetranslatedas“down”or“into”,whileyammeans“torestrain”.Niyamacanbedividedintofivecodes:Shaucha,Santosha,Tapas,Swadhyaya,andIshwarapranidhana,allofwhichrefertoself-cleansingandcanbedealtwithtogether.IfYamaistodowithmentalpurification,thenNiyamadealswithcontentmentandphysicalcleansing–purificationofthebody–bothinternallyandexternally.SpiritualpurificationisachievedthroughtherecitalofVedicmantrasandsurrenderoftheselftoGod.

StudentsofyogaaddresstheconceptsofYamaandNiyama

StudentsofyogaaddresstheconceptsofYamaandNiyamagradually,certainlyoveraperiodofyears.Gurujisuggeststhatthroughthepracticeofthethirdlimb,Asana,yogastudentswillbegintoregulatetheirbreathand,insodoing,begintofindsomeclarityofthought.Thisclarityallowsstudentstorelatewithkindness,honestyandrespectbothtothemselvesandtoothers.Ifthesecodesarenotadheredto,studentswillnotachievetheunionofmindandbody;insteadthepostureswillactonlyasanotherformofexercise,andstudentswillmisstheopportunitytoharvestthefruitfromthetreeofyoga.

Asana(posture)Fromthewordaas,meaning“tosit”or“tobe”,asanadenotesaparticularpostureormodeofsitting.“Seat”isthemostliteraltranslationofasana.AshtangaYogaorganizespostures(asanas)intothreegroups.Theprimaryseries(YogaChikitsa)alignsandpurifiesthebody.Theintermediateseries(NadiShodhana)purifiesthenervoussystem.TheadvancedA,B,CandDseries(SthiraBhaga)integratesstrengthwithgraceofmovement.Eachserieshasbeenpreciselyarrangedandeachlevelmustbefullydevelopedbeforestudentsprogresstothenext.

Theprimaryseriesis,therefore,thebeginningofAsanapractice,anditiswithinthisseriesthatstudentsareintroducedtotheprinciplesandtechniqueofbreath/movementsynchronicity.Thisprovidestherootsandfoundationthatsupporttheothersevenlimbsofyoga.

Theasanahavebeencarefullyorganizedinaspecificsequencetoaccesseverymuscleinthebody,stretchingandtoningthem,aswellasthenerves,organs,glandsandenergychannels.Butasanasarenotmerelyexercises;theyareposturesandtransitionssynchronizedtothebreath.Itisthroughtristana(theunionofvinyasa),bandhas(thelocksorsealsthatprotectthebody)anddristis(lookingpoints)thatpractitionersjourneyinside,workingdeeplyontheinnerbody,openingandclearingthenadis,theenergychannelsofthesubtle

body,allowingthemselvestoaccessandharnesstheinternallifeforceknownasprana.Onlywhenthispranicenergyhasbeenaccessedcantheyogitranscendthephysicalbody.

Bypractisingasanaintheprescribedsequence,studentsgainthenecessarystamina,strength,flexibilityandsteadinessofmindtositinPadmasana,theclassiclotusposition(seeBeginner’sFinishing).Oncetheycansitinthisposeforlongperiodswithoutdiscomfort,theycanbeginpractisingthefourthandseventhlimbs(PranayamaandDhyana),whichtakethemtohigherstatesofmindthanispossiblethroughnon-yogicexercise.

Pranayama(breathcontrol)Pranameans“breath”,“energy”,“strength”or“lifeforce”,whileayamameans“length”,“restraint”,“expansion”or“stretching”.Formostofus,breathingisaninvoluntaryreflexaction.Yogis,however,appreciatetherolebreathhasinfocusingthemind,andPranayamawasdevelopedtocontrolbreathingasamethodofcontrollingthemind.

Throughthepracticeofasana,yogastudentsslowlybegintolearnthedynamicsofbreath–howtoequalizeinhalationandexhalation,andsynchronizemovementtobreath(ratherthanbreathtomovement).Thisrequiresconstantconcentrationontheflowofbreath,andthisconcentrationisthebeginningofPranayama,PratyaharaandDharana.

Intheearlystagesofyogapractice,tomoveinto,holdandthenmoveoutofanasanaaredifficulttoachieve,especiallywhilemaintainingbreath/movementsynchronicityandwithoutstrainingthebreathorthebody.

Pranayamaisanadvancedformofcontrolovertheinhalation,exhalationandretentionofthebreath(holdingthebreath).Youmusttreatbreathcontrolwithgreatrespect.Pranayamaisapowerfultool,directingenergythroughtheenergychannelsofthebody.Inordertoworkproperlyandefficiently,theseenergychannelsmustbecleanedandclearedandthebodymadestrongthroughthepracticeofAsana.

andclearedandthebodymadestrongthroughthepracticeofAsana.Thebreath,too,mustbestrongandclearwhenperformingtheasanabeforeundertakingPranayamaasaseparatepractice.StudentsmustattainanadvancedlevelofAsanapracticebeforeShriKPattabhiJoiswillinstructthemintheartandscienceofPranayama.

Pratyahara(sensecontrol)Pratimeans“against”or“back”,andhaarameans“takehold”–soPratyaharaisto“holdback”.WhenyouarepractisingAsanaandPranayama,yourmindcaneasilywanderawayfromconcentratingontheinnerbodytoothermatters–forexample,someimminentsocialengagementoridleconsiderationaboutwhatisfordinnerthateveningorsuddenlyrememberingthatyouneedtopickupyourtrousersfromthedrycleaners.Alternatively,yourmindcanspiralinonapaininyourkneeandthepainthenbecomesthefocus.

Pratyaharaisthelimbofsteadiness;itoperatesbycontinuallybringingthemindbacktotherhythmofbreath.Asaresult,themindiscalmedandcontrolled,andasthefocusdevelopstoahigherlevelstudentsareabletoharnessandcontroltheirsenses.Whenfullawarenessisachieved,theminddoesnotwaverorlatchontopassingthoughts–itsimplyallowsthethoughttopassonby.Pratyaharaisaboutsensecontrol.Ratherthanclosingthoughtsout,youlearnnottobecomeattachedtothemastheymovethroughyourmind.Atalltimesyouarefullyawareofsensationsinyourbody,andifyouhaveapainfulknee,forexample,thisisacknowledgedorsupportedthroughreleasingthepainusingadeliberate,smooth-flowingexhalation.

Dharana(concentration)Theworddhartranslatesas“tohold”or“tomaintain”.WhenpractitionersachieveahighlevelofPratyahara,themindisundisturbedbystraythoughts,soundsandsensations,suchaspain.In

thisstate,itispossibletoachieveadeeplevelofconcentration.WithinthepracticeofAsana,whenDharanaisachievedthemindreachesasinglefocus,concentratingpurelyoninhalationandexhalationandthelookingplace,ordristi.

Dhyana(meditation)Dhyanacomesfromdhyai,whichmeans“tomeditate”or“contemplate”.Thecombinationoflimbsfiveandsix(PratyaharaandDharana)bringsaboutastateofdeepmeditationwherethereisnodistractingthoughtatall.InAsana,thepranicenergyofthestudentflowsthroughoutthesequenceofasana.Fromthebeginningtotheendofthepractice,thethreadofthebreathisunbroken.Eachpostureisgracefullystrungonagarlandofasanas,becoming,ineffect,amovingmeditation.

Samadhi(contemplation)Samameans“thesame”,whileadhitranslatesas“thehighest”.ToreachSamadhiistheculminationofalltheeightlimbsofAshtanga.Itisthegoal,thefruitofthetree.Toreachthispointyouhaveclimbedtotheveryhighestreachesofthetreeandyoucansee“all”.

Itisthefruitthatcreatestheseedforthenextgenerationoftreesanditisthefruitthatistheedibleoringestiblysweet-tastingpartofthetree.Thefruitisforustoconsume,orforustobeconsumedwithin.ToreachSamadhiistobecomeonewithGod.

ThefirstfourlimbsofAshtangaaretheexternaldisciplinesthat,whenpractisedregularly,createthenecessaryphysicalandmentalstatefromwhichtheremainingfourinternallimbscanspontaneouslysproutandunfold.AshtangaYogaisatried-and-testedsystem.WhenweseriouslyapplyourselvestothepracticeofAsana,combinedwithujjayipranayamaanddristi,insuchasystematicway,wecanbegintoliberatethemovementofalloftheeightlimbsofthetreeofyoga.

TheLotusposture(Padmasana)istheclassicyogameditationpose.Thespineisstraight,eyescastdowntothegazepointknownasnasagrai,

andthefocusisdrawninward–tothebreathandthebandhas.

ObservingtheeightlimbsinthepracticeofAshtangaYogaiscrucialifyouaretotastethefruitsofthetreeofyoga.YogiShriKPattabhiJoisoftensays“Doyourpracticeandalliscoming”.Hedoesnotmeanthatenlightenmentwilljusthappenifyoupractise;heisadvisingthatoncetheseedhasbeenplanted,ithastobetendeddaily,nurturedandwateredthroughthedisciplineofregularpractise.Asaresultofdevotedpractice,insightssproutfromwithin,andanunderstandingofthetreeofyogabeginstogrow.Theeightlimbsbecomethetoolswithwhichtoworkthesoil.Butonlyifstudentsfollowthecorrectpracticemethodwillthetreegrowtomaturity.

Vinyasa

Theessenceofvinyasaisthesynchronicityofmind,breathandmovement.Themindisdrawnintofocusby

countingthechoreographyofthebreath–bodymovement,andthenheldbythesoundofthebreath.Thebreathingtechniqueusedindynamicvinyasais“FreeBreathing”;thisfluctuatesaccordingtotheintensityofthemovement.Thebreathingtechniqueusedinstaticasanaiscalledujjayi,or“VictoriousBreath”,wherethequantityandlengthofinhalationsandexhalationsareequal.Thebreathistermed“victorious”because,by

countingeachvinyasa,bothmindandbodyarebroughtintocontrol,flowingasoneandenablingthepractitionertotranscendtheotherwisedistractedandconditionedmind.Thecharacteristicofujjayiisthesoft,sibilant

soundmadewhenbreathing.Inhalationsandexhalations

soundmadewhenbreathing.Inhalationsandexhalationsarethroughthenose;theairistakentothebackofthethroatwhere,byasubtledilationofthemusclesaroundtheglottis,itsflowisregulated.Whenpractisingwithujjayiyoudiscovertheintegralpartnershipbetween

breathandbandha.Thecorrectapplicationofbandhawillfreethebreath,impartinginternalstrengthandlightness

tothebody.

JumpThrough–Sapta7(Vinyasa7–)isthedynamicmovethatbestdemonstrateshowcorrectapplicationofbandhaimpartsinternalstrength

andlightnesstothebody.

BreathandmovementsynchronicityVinyasa

InadirecttranslationoftheSanskritwordvinyasa,vimeans“togo”,“tomove”,“tocastforth”,“toconceive”or“tostartfrom”,whilenyasameans“placing”,“planting”or“prostration”.Throughtheirresearchintotheoriginsofthisformofyoga,guruShriKrishnamacharya(seeForeword)andhisthenstudent,ShriKPattabhiJois,thelateguru(Guruji)ofAshtangaYoga,discoveredtwoimportantfactors.First,alltheasana,or“postures”,arelinkedinanexactsequence,likeagarlandofflowers,andsecond,thereisaprecisenumberofsynchronizedcountedbreath/movementtransitionsintoandoutofeachasana.ThisiscalledTotalNumberofVinyasa.

InhisbookYogaMala,PattabhiJoisdetailshoweachasanastartswithSamasthitih(0)–inwhichthepractitionerstandsreadytomovewithequalbreath–intotheasana(mainposeor“flower”)andthenreturnstoSamasthitih(0),withanexactnumberofsynchronizedbreath/movementtransitions,orvinyasa.TheseprinciplesareintroducedwithSuryaNamaskaraA,inwhichthereareninecountedbreath-synchronizedmovements(vinyasa).Forsimplicity,thepositionsarenamed,butinfactwearecountingthetransitionsfromonepositiontothenextinthesequence.Asaquickreference,theheadingforeachpositiongivestheasananame(e.g.SuryaNamaskaraA),thenumberofvinyasabreathmovements(e.g.Vinyasa:9),thenumberofthemainposeonearrivesat(e.g.Flower

6)andtheplacetorestone’sgazeinthispose(e.g.Dristi:Navel).Studentsmustlearnasananames,flowersanddristi.

TheseprinciplesunderlythepracticeofAshtangaYogaandareresponsibleforcreatingasystemthatisknownforitsgraceful,flowingsequencesoftransitionsandpostures“wovenonthethreadofthebreath”.Andthethreekeycomponentsthatturntheseprinciplesintotheactualityofvinyasaaretheujjayi(VictoriousBreath),thebandhas,andthedristis.Whenallthreecometogether,practitionershavereachedtristana.Havingattainedtristana,practitionersofAshtangaYogacanthenbegintopractisethesixthandseventhlimbsofashtanga–concentrationandmeditation(seeDhyana(meditation)).

Tosimulatethedilationofthenostrils,takethefirsttwofingersofeachhandandplacethemonyouruppercheeks.Lightlystretchtheskineithersideofthebridgeofyournosetoflarethenostrils,andbreatheatthe

backofyourthroat.

UjjayiWhenlearningtheintricaciesoftheVictoriousBreath,studentsoftenfinditdifficulttoproducethecorrectsoundcharacteristicofujjayi.

Todothis,airisdrawninandoutthroughthenose,butthesoundshouldnotcomefromthenostrils.Ifitdoes,youareineffectsniffing.Whenyouaremovingtotherhythmofthebreath,yourmusclesdemandaconstantsupplyofoxygen.Tomeetthisdemand,airflowneedstoincrease–butifyousniff,airflowis,infact,restricted.Topreventthis,eachbreathisdrawninfromthebackofthethroatsothattheairflowcanbeincreasedandmeteredbythemusclesaroundtheglottis.Itisthefrictionofairthroughtheglottisthatproducestheujjayisound.Thisfrictionalsowarmstheairbeforeitentersthelungs.Tohelpcorrectanytendencytosniff,lightlystretchtheskineithersideofthenosetodilateyournostrilssothatairisbeingdrawninatthebackofyourthroat.

Thecorrectujjayisoundissimilartothenoisewavesmakeastheysurgeupapebblybeach.Toachievethisbreathwithsoundyoumustkeeptheglottisopenatalltimesduringtheinhalation/exhalationcycle.Closingyourglottisislikeholdingyourbreath:ifthishappens,theenergyflowstopsandyourmusclesbecomestarvedofoxygenandpranicenergy,andthereforetightenup.Inthisstate,itcouldbesaidthat“wherethereisnobreaththereisnolife”,andthusvinyasaandtheasanabecomelifeless.

Thegruntingnoisespractitionerssometimesmakeindicatethattheglottishasbeenlockedclosed–thisusuallyoccursatthetopoftheinhalationoratthebottomoftheexhalation–andsoyouneedtorefocusyourattentiononkeepingtheglottisopen.Thiscontrolistheonlywaytoachieveujjayi.Youcanpractiseujjayianytimeyoulike–whenwalking,forexample,climbingstairsorevenasapartofarelaxationroutine.

Youcanthinkoftheujjayitechniqueastheinnerstretchingofyourbreath.Onceyouhavemasteredthismethodofcontrollingtheglottis,younextneedtoturnyourattentiontometeringthelengthofeachbreath.Thereisusuallyanimbalancebetweenthedurationofinhalationsandthatofexhalations,andsotheaimnowistoachievesama(“thesame”),theequalizationofboththelengthandintensityofeachinhalationandexhalation.

eachinhalationandexhalation.Inthebeginning,exhalationsareusuallylongerandeasierto

achieve.So,thefirst“stretchingofthebreath”istolengthentheinhalationinordertomatchthatoftheexhalation.Thesecondstretchingofthebreathcomeswhensynchronizingbreath/movementtransitions,whenthelengthofthetransitionsometimesrequiresalongerinhalationand/orexhalation.Theresultofstretchingthebreathisthestretchingofthebody.

BandhaBandhaisthefirstparadoxthatwecomeacrossinAshtangaYoga.Bandhameans“lock”or“seal”,buttheresultofapplyingabandhaistounlockthelatentlifeforceenergyandthentomoveanddirectthispraniccurrentfromitsinnersourcetoenterthenetworkof72,000nadi(“energychannels”)ofthesubtlebody.Thedevelopmentofbandhacontrolcultivatesandincreasesprana,anditisfromtheintegrationofujjayiandbandhathataninternalalchemyisachieved.Whenthischemistryisworkingcorrectly,theasanaisrevealedfromtheinnerbody,andtheouterbodyeventuallyreflectsthatwhichiscreatedwithin.

Therearethreebandhascontrollingthesealingofprana:mulabandha,uddiyanabandha,andjalandharabandha.Allthreebandhasareintegralcomponentsoftheujjayibreathingtechnique.

MULABANDHAThisbandhaistherootlockorrootfoundation.Itisdiscoveredattheendoftheexhalation,whenyouare“onempty”,butitisappliedthroughoutthewholebreathcycle.Attheendofacompleteexhalation,ifyouareintunewiththenaturalworkingsofyourbody,youwillfeelaslightsensationastheanalsphinctermusclessubtlycontract,drawingtheentiregenitalregion,includingtheperineum,inwardandupward.Thisliftingactionofwhatisknownasthe“pelvicfloor”isresponsiblefortheinnermuscularsupportofthelowerdigestiveorgans.

digestiveorgans.Mulabandhaisresponsiblefortherootenergynecessaryfora

firmfoundation,whetherthisfoundationisthefeet,handsorbottom.Mulabandhaisalsothesafetylockprotectingthebody,sealingpranainternallyfortheuddiyanabandhathentodirectitupwardthroughthenadis.

UddiyanabandhaisbestpractisedintheDownward-facingDogposition.Duringthefivebreathstakeninthisposition,practisefullyexhaling

withouttensingyourlowerabdomen.Ontheinhalation,trytodirectyourbreathintoyourbackandchestwithoutlosingthesoftnessandstillness

ofyourlowerabdomen.

TheapplicationofuddiyanabandhaisshownhereonthetransitionoutofaStandingForwardBend.Thisposeisbandha-locating.Placeyour

handsonyourlowerabdomentocheckiftheapplicationiscorrect.Thisbandhahelpstoprotectyourlowerbackwhencomingoutofaforward

Mulabandhaisdifficulttomaster.Atfirstitisagross,generalactionofsqueezingtheouterandinnersphinctersoftheanus.Fromdiscoveringthisgrossaction,theapplicationofmulabandhabecomeslighter,increasinglysensitive–moreasubtleliftingoftheperineum.Thelocationofthebandhacanbeexperienceddifferentlyformenandwomen,butyoucanpractiseitanywhereandatanytimeuntilyougettheactionjustright.

UDDIYANABANDHAThisisthemostdynamicofallthebandhasandcanbetranslatedas“upwardflying”.Youwillmosteasilydiscoverthepositionofthisbandhaattheendofanexhalation–“onempty”.This“empty”canbestbeexperiencedintheAdhoMukhaSvannasana(Downward-facingDogposition)ofSuryaNamaskaraA.Thispositionisheldforthedurationoffivebreaths.Aftersixmovingtransitionstoreachthispoint,younowholdyourbodystationarytoregulateandequalizetherhythmofyourbreath.Itisherethatitisbesttocultivatetheuddiyanaandmulabandhas.

Becauseuddiyanabandharelatesdirectlytotheworkingsofthediaphragm,ribsandintercostalmuscles,itplaysacruciallyimportantroleinthedevelopmentofujjayibreath.Duringexhalation,thediaphragmrelaxes,movingupintothelungstopushtheairout,andtheinternalintercostalmusclespulldowntheribcagetocompletetheaction.Theresultofthisistodrawintheabdominalwall(theregionfromthenaveldowntothepubis),whichsupportsandprotectsalltheinternalorgansandthelowerback.Ifyourlowerabdominalwalliswelltoned,youcanholdthelowerabdomeninthispositionwithminimaleffortfortheentireinhalation/exhalationcycle.

Thisabdominalcontrolprovidesaplatform,orfoundation,forthenextincomingbreath.Asthediaphragmflexesinadownwarddirection,drawingujjayibreathintothelungs,theexternalintercostalmuscleslifttheribcage,expandingthethoracicregionandallowingthelungstoinflatetotheirmaximumcapacity.Thisisthephysicalactionofuddiyanabandha,which,whenperfected,isalsoasubtle

actionofuddiyanabandha,which,whenperfected,isalsoasubtlecontrolthatresultsina“softnessandstillness”ofthelowerabdomen.

Tofeeltheuddiyanabandhainaction,itisusefultolookatthevinyasatransitionoutofPadangusthasana(StandingForwardBendA).Thisvinyasaisstationaryandintendedpurelyforthecultivationofuddiyanabandhaandtheprotectionofthelowerback.Asyoucanseeonthepreviouspicture,youplaceyourhandsonyourlowerabdomentoconnectphysicallywiththebandha.Placingyourhandsonuddiyanabandhaisafrequentactionduringthestandingasanas–itnotonlyremindsyouofthefunctionofthebandha,italsoprovidesyouwithmanychancestopractiseanddevelopthiscontrol.

Theparadoxofbandhaisthatthelockinfactunlockstheflowingpranicenergyanddirectsitupward.UddiyanabandhacombinedwithmulabandhaareresponsibleforthelightnessandstrengthevidentinAshtangaYoga.TheJumpThroughvinyasademonstratestherootingofmulabandhathroughthehandsandtheflightofuddiyanabandhaasthelegsarefloatedthroughthespacebetweenthearms–allonacushionofujjayibreath.

Thisillustrationrepresentstheflowing,unbrokenwaveenergyoftheSuryaNamaskaraA.Itshowsthevinyasaswovenonthe“threadofbreath”–acontinuouspulsethatcanbelikenedtotherhythmofa

heartbeat.

Uddiyanabandhaisagenerallybeneficialtechnique,oneyoucanpractiseduringtheday.Ithelpstosupportyourlowerdigestiveorgansandtoprotectthelowerbackwhenbendingorlifting.

JALANDHARABANDHAThenextbandha,orlock,isjalandharabandha.Thisisthethirdbandhaanditoccursspontaneouslyinasubtleforminmanyasanasduetothedristi(“gazepoint”),orheadposition.Onceagain,SuryaNamaskaraA(thesixthposition)bestdemonstratesthisbandha,asthechintucksintowardthenotchbetweenthecollarbonesinordertolookatthecorrectdristi–thenavel.Primarily,itisalockspecifictoPranayama,or“breathcontrol”–thefourthlimbofAshtanga.Thislockpreventspranicenergyescapingandstopsanybuild-upofpressureintheheadwhenholdingthebreath.Itisbesttopractisejalandharabandhaonlyunderthesupervisionofanadvancedteacher.

DristiEachasanaintheAshtangaYogasystemhasagazepointonwhichtofocus.Thereareninedristisandeachisintendedtodrawtheoutward-lookingeyesinward.Theyare,intheorderofappearance:♦Nasagrai(thetipofthenose)♦Angustamadyai(thethumbs)♦Broomadhya(thethirdeye)♦Nabichakra(thenavel)♦Urdhva(uptothesky)♦Hastagrai(thehand)♦Padhayoragrai(thetoes)♦Parsva(thefarleft)♦Parsva(thefarright).Usingthedisciplineimposedbythedristis,themindbecomesfocused,takingstudents“inside”.Thisinnerfocusleadstothedevelopmentofconcentration(Dharana)andmeditation(Dhyana)–thesixthandseventhlimbsofAshtanga.

TristanaThetrueessenceofvinyasaisexperiencedwhenastateoftristanaisachieved.ThisistheunionofthethreemainfocusesofAshtanga

achieved.ThisistheunionofthethreemainfocusesofAshtangaYoga:advancedcountedbreath/movementsynchronicity,bandhasanddristis.Whenthisunionblossoms,apowerfulwaveoffluidityandgraceflowsoutfromthepractice,andtheresultingchemistryunleashestheenergiesofthefiveelements:♦Earth–mulabandhaproducingfoundation,stabilityandstrength♦Water–thefluidityofvinyasaproducingsweat♦Air–ujjayibreathingandbandhasforlightness♦Fire–thepurifyingdigestivefireofagni♦Ether–thesubtle,all-pervadingprana.

Tristanaisachievedthroughrepetition.Itisrepetitionthatbringsaboutthefamiliaritynecessarytomakethetransitionsandposturessubtle,naturalandgraceful.

SunSaluteA

SuryaNamaskaraAVinyasa:9•Flower:6•Dristi:Navel

SuryaNamaskaraistheritualsalutetothesungod.Whenitispractisedcorrectly,itcanresultinphysicalandmentalhealth,thuspavingthewayforspiritualawarenessinallaspectsoflife.Withoutthiscentraldevotionalelement,yogawouldbecomesimplyaseriesofphysicalexercises.

SuryaNamaskaraintroducesthemethodthatwepractiseinordertoachievethestatecalled“yoga”.Thisis,inessence,theunionofbody,mindandsoul,leadingeventuallytoself-realization.Themethodisvinyasa,orcountedbreath/movementsynchronicity,incorporatingtheconceptofujjayi,orVictoriousBreath,whichistherhythmicalandequallengthofinhalationsandexhalations.IntegraltothepracticeofAshtangaYogaarethedristis,orspecificgazepoints,andthebandhas,orenergysealsorlocksthatchannelanddirecttheflowofinternalenergyandprotectthebody.Whenthesethreeprincipaltechniquesmergeasonefocus,tristanaisachieved.

Vinyasameans“movement/breathing”system–onebreath,onesynchronizedmovement.SuryaNamaskaraAhasninevinyasas,whichmeansthereareninemovementssynchronizedtotherhythmoftheujjayibreath,eachwithitsowngazepoint.Traditionally,studentsarecountedthroughtheninevinyasasinSanskritbytheteacher(for

example,“Ekaṁ1inhale,Dve2exhale,Trīni3inhale”),therebysettingacontinuousrhythmofthebreath,andtherepetitionoftheninevinyasas(withoutstoppingortakingextrabreaths)introducesthemeditativequalitytothepractice.

Countingthevinyasa,practisingdristiandlisteningtothesoundofujjayihelptodrawyourfocustothebreath–bandhaconnection,andthisprinciplecanbeexploredinthe6thvinyasa,Downward-facingDog,whichisheldforfivefullbreaths.

Stemmingfromthecontrolledstateofmindproducedbythecountingoftheninevinyasas,thereisalsoaphysicalreaction:thebodybeginstoproduceaninnerheat,anditisthisheatthatisessentialtotheprocessofpurification.Inaddition,itactstowarmthejointsandmuscles,preparingthemforthephysicalworktofollow.SuryaNamaskaraAisrepeatedfivetimes.

Samasthitih0Exhaling,standinthisneutralposition,looktoyournose.

Ekaṁ1Inhaling,reachup,lookuptoyourthumbs.

Dve2Exhaling,forwardbend,looktoyournose.

Trīni3Inhaling,liftyourhead,looktoyourthirdeye.

Catvāri4Exhaling,jumpback,looktoyournose.

Pañca5Inhaling,rolltoUpward-facingDog,looktoyourthirdeye.

Ṣaṭ6Exhaling,rolltoDownward-facingDog,looktoyournavel(5breaths).

Sapta7Inhaling,jumpup,looktoyourthirdeye.

Aṣṭau8Exhaling,forwardbend,looktoyournose.

Nava9Inhaling,reachup,looktoyourthumbs.

Samasthitih0Exhaling,returntothisneutralposition,looktoyournose.

SunSaluteB

SuryaNamaskaraBVinyasa:17•Flower:14•Dristi:Navel

Here,theattentiontostretchingthebreathandbandhashelpstobuildinternalheat,preparingthebodyforthemoveintoYogaChikitsa(seeTheStandingSequence).SuryaNamaskaraBisrepeatedfivetimes.

Samasthitih0Exhaling,standinthisneutralposition,looktoyournose.

Ekaṁ1Inhaling,bendyourknees,sitlow,reachup,looktoyourthumbs.

Dve2Exhaling,forwardbend,looktoyournose.

Trīni3

Inhaling,liftyourhead,looktoyourthirdeye.

Catvāri4Exhaling,jumpback,looktoyournose.

Pañca5Inhaling,rolltoUpward-facingDog,looktoyourthirdeye.

Ṣaṭ6Exhaling,rolltoDownward-facingDog,looktoyournavel.

Sapta7Inhaling,turnyourleftheelin,stepyourrightfootforward,bendingyourrightknee90°,hipssquare,reachup,lookupbehindyourthumbs.

Aṣṭau8Exhaling,handsonthemateithersideofyourrightfoot,stepback(see

step4).

Nava9Inhaling,rolltoUpward-facingDog,looktoyourthirdeye.

Dasa10Exhaling,rolltoDownward-facingDog,looktoyournavel.

Ekādaśa11Inhaling,turnyourrightheelin,stepyourleftfootforward,bendingtheleftknee90°,hipssquare,reachup,lookupbehindyourthumbs.

Dvādaśa12Exhaling,handsonthemateithersideofyourleftfoot,stepback(see

step4).

Trayodaśa13Inhaling,rolltoUpward-facingDog,looktoyourthirdeye.

Caturdaśa14Exhaling,rolltoDownward-facingDog,looktoyournavel(5breaths).

Pañcadaśa15Inhaling,jumpup,looktoyourthirdeye.

Śodaśa16Exhaling,forwardbend,looktoyournose.

Saptadaśa17Inhaling,bendyourknees,sitlow,reachup,looktoyourthumbs.

Samasthitih0Exhaling,returntothisneutralposition,looktoyournose.

TransitionalTechniqueA

Atfirstglance,thesetransitions,takenfromSunSaluteA(SuryaNamaskaraA),looklikeasimpleroutinetofollow.However,beginnerswillveryquicklydiscovermanychallengeshere:howtofoldforwardwithoutstrainingyourlowerback,forexample,orhowtotransferfoundationandweightfromyourfeettoyourhandswithoutfallingforward,andhowtosynchronizeyourmovementandbreathingwithoutholdingorstrainingyourbreath.TransitionalTechniqueAexplorestechniquestoovercometheselimitations.Fortheabsolutebeginner,additionalvariationsaresuggestedwhereappropriateandyoushouldalsorefertothecautionboxes.EstablishedstudentswillparticularlybenefitfromtheprinciplesinVinyasas3and4.

CAUTION

IfyouholdyourbreathinVinyasas3–5,tensionwillbecreatedandyoumayjaryourbackonlanding.Holdingyourbreathalsopreventsenergyflowand

bandhacontrol(seeBreathandmovementsynchronicity).Ifyouexhale,thetransitionislike

floating.

Dve2Exhaling(Vinyasa2)Bendyourkneesslightlyandfoldyourtorsoforward,placingyourhandsonthemat–don’toverstretchyourhamstrings.Checkthatyourkneesarefacingforwardandareparallel.Ifithelps,bendyourkneesalittlemoreandplaceyourhandsforwardofyourfeet.Toworklengthintoyourhamstrings,shiftyourcentreofgravityforwardtodistributeyourbodyweightbetweenyourfeetandhands.Thentip

forwardontoyourhandsandpulluponyourquadricepstostraightenyourlegsasmuchaspossiblewithoutstrainingyourback.

Trīni3Inhaling(Vinyasa3)Withyourhandsashoulder-widthapart,middlefingersfacingforward,pressyourhandsintothemat.Liftyourheadandtorsoandlooktothethirdeyedristi.Straightenyourarms,butkeepyourhandsonthematasyoutipyourweightforwardontoyourhands.Asyouextendforward,trytolengthenthefrontofthetorsotocreatespacebetweenyourribcageandthetopofyourpelvis.Makethisinhalationlongand

smooth,readyingyourselfforthenextexhalation.

Catvāri4Exhaling(Vinyasa4)Initiatethistransitionwithalong,flowingexhalationandbendrightdownintoyourknees,puttingmoreweightontoyourhands.Asyoutipforward,concentrateyourgazeonaspotdown,directlybetweenyourhands.Keepyourarmsasstraightaspossible.Checkthatyourhandsandfeetareinthesamepositionsasinstep2.Thisinitialmoveshould

takeaboutathirdofyourexhalation.

Catvāri4Stillexhaling(Vinyasa4)Withyourbodyweightnowinyourhandfoundation,jumpyourlegsandbottomup.Pushfirmlyintothemat,keepingyourarmsstraightandyourshouldersforwardofyourwrists.Yourshoulderjointsactaspivotssothat,asyourbottomswingsup,yourheadswingsdown.Keepyourneckflexedandyourgazeonthespotonthefloor.Toperfectthismove,imaginethereisanobstacleyouarejumpingyourfeetovertoavoid,orplacearealobstacleabout30cm(12in)behindyourfeet.By

placinganobstacleinyourpath,theonlywaypastitisup.

Catvāri4Stillexhaling(Vinyasa4)Fromthe“up”position,keeplookingstraightdownorslightlyback.Jumpyourbottomandlegsbackwhilekeepingyourupperbodyforward.Landontheballsofyourfeet,feetahip-distanceapart.Jumptoolongortooshortandthenexttransitionwillbedifficult.Inthis“plank”

position,yourshouldersshouldbeoveryourwrists.Thisandtheprevioustwostepsareexecutedononecontinuousexhalationtoactivateuddiyanabandha.Landwithyourbottomliftedjustslightlyabovethe

ankle-to-shoulderline.

Pañca5Inhaling(Vinyasa5)Withaforwardpush,rolloveryourtoesandpointyourfeetbackasmuchaspossible.Asyoudothis,bringyourchestthroughyourarms,forwardofyourhands.Keepyourgazedownwhilelengtheningthroughyourspinefromthesacrumtothebaseoftheskull.Archyourbackandthenlookforwardandslightlyup.Stronglyworkyourlegs,

pullinguponyourquadricepstokeepthefrontofyourlegsoffthemat.

CAUTION

Ifthejumpbackistoolonginstep5,yourshoulderswillbebehindyourwristsandyourupperbody

weightwillnotbesupported,resultinginacollapseofthelumbarspine.

TransitionalTechniqueB

Inthebeginning,itiscommontolosetheconnectiveflowofbreath,andthesynchronicityofmovementandbreath.ThissequenceanalyzesthetwosectionsofSunSaluteBwherethebreathiscommonlylost–thetransitionsintoandoutoftheWarriorpose(vinyasas6–7and7–8),andfromthepush-uppositiontotheUpward-facingDog(vinyasas8–9).Thesetransitionsaredemanding,anditiscommonforbeginnerstoholdtheirbreath,loseenergyflowandtensetheirmuscles.Whentheenergyflowstops,theelementsofvinyasaarelost,andthereisnocultivationoftheinnerbody.TransitionalTechniqueBlooksatlengtheningtheexhalationsothatitoverlapsthenextvinyasa,thusestablishingthefoundationforthecominginhalation.Thisoverlapallowsforamorecompleteinhalation.Bystretchingthebreath,thecorrectvinyasaismaintainedwithouttakingextrabreaths.

InVinyasa7,bylookingtoyourfoot,youcancheckyourbodyalignmentasyoucomeintotheWarrior.Thisalsolengthensyourneckwhilemaintainingaqualityinhalation.Don’tlookupuntilyourhandsare

touching.

Ṣaṭ6Exhaling(Vinyasa6)Beginalong,controlledexhalation.Nowliftthroughyourbottom,rollbackoveryourtoes,andbringyouruppertorsoandheadthroughyourarmstotheDownward-facingDogposition.Althoughthecorrectdristiisyournavel,looktoyourfeettoprepareforyournext

foundation.

Ṣaṭ6StillexhalingTurnyourleftheelintoalignwithyourrightbigtoe,shiftyourweightsothatyourfoundationistransferredtoyourleftfoot,andpreparetostep

yourrightfootforward.

Ṣaṭ6StillexhalingStretchingyourexhalationjustalittlemore,lookaheadtothespacebetweenyourhands.Transferringyourweightfullyontoyourleftfoot,stepyourrightfootasfarforwardasyoucan,aimingtoplaceitbeside

yourrightthumb.

Sapta7Inhaling(Vinyasa7)Asyoureleaseyourhandfoundation,sitintoyourpelvisandlooktoyourrightfoot.Nowbegintostandthroughyourtorsoandstarttoraiseyourarmswidetotheside.Tofinishthevinyasa,bringyourhands

togetheraboveyourheadandlooktothesky.

Aṣṭau8Exhaling(Vinyasa8)Bringyourhandsbackdowntothematandplacethemeithersideofyourrightfoot,ashoulder-distanceapart.Spreadyourfingers,themiddlefingerofeachhandpointingdirectlyforward.Turn

ontotheballofyourleftfootandpressfirmlyintoyourhands.Looktothespacebetweenyourhandsonthemat.

Aṣṭau8StillexhalingStepyourrightfootbacksothatitisahip-distancefromyourleftfoot.

Keepastrongliftthroughyourpelvisandcreatealong,straight,inclinedplane.Keepyourarmsstraightandpositionyourshouldersdirectlyover

yourhands.Continuelookingtothespacebetweenyourhands.

Aṣṭau8StillexhalingKeepingyourelbowscloseintoyourbody,bendyourelbowsandloweryourselftoabout5cm(2in)fromthemat.Looktonasagraidristi.Don’tallowyourbodytogobelowthelineofyourupperarms.Complete

novicescanplacetheirkneesonthematuntiltheyhavedevelopedtherequiredstrengthintheirupperbody.

Aṣṭau8StillexhalingStretchingyourexhalationjustalittlemore,maintaintheliftinyourlegsandbottomandrolloveryourtoestobringyourshouldersforward,past

thepositionofyourhands.Keeplookingatthespaceonthematbetweenyourhands.

Nava9Inhaling(Vinyasa9)Pressingfirmlythroughyourhandsintothemat,beginto

straightenyourarms.Pulluponyourkneecapsandthighsandpointyourtoes.Relaxyourbuttockstopreventyourlowerbackjammingup.Tuckyourtailbonedown,andlengthenyourbodythroughtoyourneckwhilecontinuingtolooktonasagraidristi.Tofinish,straightenyourarms,liftingyoursternumandrollingyourshouldersback.Looktobroomadhyadristi.

Beginner’sFinishingPadmasana

Padmameans“lotusflower”–abeautifuldescriptionofthisyogaposition.ThepracticestartswithyourepeatingtheSunSalutes(SuryaNamaskara),weavingposturesonthethreadofthebreath,likelacingdaisiestogethertocreateaband.Thelotusandrestingpositionsarethefinalflowersthatcompletethecircle.

Atfirst,theSunSalutesaredemandingandyoucanquicklybecomeshortofbreath.Ifyoudo,sitdownonyourmatinPadmasanaandfocusonujjayitechniquestogaincontrol(seeBreathandmovementsynchronicity).Beforeplacingyourhandsonyourknees,holdyourlowerabdomenand“drawin”yourabdominalwalltodirectyourbreathupintoyourlungsandconcentrateonthemulaanduddiyanabandhas.Whenyourbreathiscalmandyourmindstill,liedownandrest.

CAUTION

Don’tuseyourhandstopullyourlowerlegin,asthiswillstressyourkneejoint.Yourhandsmustfeelforthesourceofthemovementcomingfromthehip

joint.Synchronizethismovementwithanexhalation.

Crossed-legvariationCompletebeginnerscansitonacushionorfoamblock.Inhale,andthenasyouexhalefoldyourleftleg,bringingyourheelintowardyourpubicbone.Inhale,andthenasyouexhalefoldyourrightlegin,underyour

left.Allowyourpelvistorotateforward,offthefrontoftheblock.Lengthenyourentirespine.Placeyourhandsinyourlapandgazeto

nasagraidristi.Breathedeeplyandregulateyourbreath.

Half-lotusvariationSittingonacushionorfoamyogablock,inhaleasyouplaceyourright

legintothelotusposition.Takeyourthighbonewellbacktomaximizetheopeningofyourhips.Relaxyourcalfmuscleandbringyourheelintoyourlowerleftabdomen,abovethepubicbone.Yourleginitiatesthismovement–useyourhandsonlytopositionthefoot.Now,exhaleandfoldyourleftlegunderyourright.Sittall,placeyourhandsonyourknees.Gazetonasagraidristiandfocusonyourujjayibreathingand

bandhatechniques.

AtrestExhaling,releaseyourselffromthelotusvariation.Holdontoyourbent

legsandloweryourselfdownintothemat,onevertebraatatime,keepingyourspinealigned.Releaseyourlegsandarmsandallowyourfeetandhandstorollouttothesides.Closeyoureyesandletgoofany

tensionwitheachexhalation.

ThePracticeSession

ThetraditionalmethodoflearningtheAshtangasystemofyogawasonetoone–asinglestudentworkingwithhisorherguru.Eachasana,orposture,wasgiven

individuallytothestudentwhenthatstudentwasdeemedreadytoreceiveit.Morerecently,however,twomainmethodsofteachinghaveevolved.Thefirstisthe

“AssistedSelf-practiceMethod”inwhichtheteacherintroduceseachindividualtothepractice,impartsthe“Count”technique,monitorstheindividual’sprogressandphysicallycorrectsthepostures.Thesecondisthe“TraditionalCountingMethod”inwhichtheteacher

bringsallthestudentstogetherasonebody,onecountedbreathmovement,synchronouslyflowingtogetherasoneclass.Thepurposeofthecountingmethodistochallenge

class.Thepurposeofthecountingmethodistochallengethebreathsothatthecorrectvinyasacanbeachievedandtodeepenthefocusofindividualpractitioners.Through

this,anunderstandingofthe“complete”systemdevelops.Theunderstanding,experience,strengthandstaminagainedfromthesetwomethodsfiltersbackinto

eachindividual’sself-practice.

THESTANDINGSEQUENCE

SuryaNamaskaraAandB,whicharecommonlyknownastheSunSalutesAandB,haveintroducedthekeyvinyasaprinciples.Fromthiscoresequenceofmovementsyoushouldhavegainedsomeinsightintotheimportanceoftheflowingrepetitionofthecountedbreathandtherhythmitcreates.Itisfromthispointthatyouestablishthefoundationfortheentirepracticethatfollows.TheSunSaluteshavecreatedthethreadofthepractice–itisnowuptoyoutoweavethisthreadintothesequenceofstandingposturesthatfollowinordertocontinuethedynamic,meditativeflowthatisAshtangaYoga.Therefore,fromthelastexhalationofSuryaNamaskaraB,thefirstinhalationofthestandingsequencebegins.Thereisacountednumberofvinyasasintoandthenoutofeachstandingposture,alwaysreturningtoSamasthitih.

Thestandingasanasexploreourconnectiontotheearththroughourfeet,howweworkwiththeforcesofgravity,tomove,tobalance,tofindequilibrium.Thisiswhatiscommonlyreferredtoas“grounding”.Tocreateadynamicstandingposture,thetechniquesofvinyasa–thesynchronicityofcountedbreathandmovement–mustallbepresentandinharmony,becauseitisthroughthecontrolyouexerciseinternallythattheresultantexternalposedevelops.

Throughapplyingdristi(“gazepoints”),forexample,yourheadwillbeinthecorrectrelationshiptoyourpelvis,andthis,inturn,drawsyourfocusinwardtothebreathandbandha.Theaimistoflowgracefullyintotheasanaonthebreath,exhalingintothepostureto

rootyourself,asifintotheearthitself.Itisthemulabandhathatestablishesthisrootconnection–throughyourlegsandfeet–liketheanchorsofatree.Mulabandhaprovidesthefoundationforthecorrectpositionofyourpelvis,andthisisnecessarysinceitisfromthisthattherestoftheposturedevelops.Yourinhalationsupportsuddiyanabandha,anditistheapplicationofthisbandhathatprovidesthelightnessandupliftingeffectofyourlimbs.

Fromthestrongfoundationofyourfeet,whichconnectyoudownintotheground,youcandrawintheearth’senergy,bringingitupwardandthendirectingitthroughyourspinalcolumnandoutwardtoyourlimbs.Itisinterestingtodiscoverthatastheextensionthroughyourarmsreleasesyourshoulderjointsand,simultaneously,theextensionthroughyourlegsreleasesyourhipjoints,yourspinebecomesfree,thusprovidingthespacenecessaryforthecorrectalignmentofyourneckandpelvis.

Inthestandingposes,thealignmentofyourspineisalsocorrectedthroughtheapplicationofthebandhas–uddiyanabandhaequalizesthefrontandbackofyourspine,preventinganyflaringofyourribcageandoverarchingofyourback.

Asecondaryfoundation,involvingthehands,isalsodevelopedthroughthestandingasanas.Thesupportingarmpushingintothegroundhelpstoopenyourchestaswellasprovideanadditionalelementofbalanceandsupport.Itcanbetheelementthatcompletesanasana.

Inthefollowingstandingasana,thesmall-sizedimagesareposturesthathavealreadybeenintroducedandfullydescribed,whilethelargeonesdepictacompletedasanathatyouholdforadurationoffivecountedbreaths.BearinmindthatAshtangaYogaisacontinuouslyflowingsequenceofmovements,onlybrieflyinterruptedbyaseriesofstaticasanas.

ThegroupdynamicsofAshtangaYogaareuniquetoitsvinyasasystem.Theheat,thecombinedVictoriousBreathandtheintensefocusofthe

studentsproduceahigh-energyatmosphere.

StandingForwardBendAPadangusthasanaVinyasa:3•Flower:2•Dristi:Nose

ThisisthefirstasanaanditexploresandappliesthetechniquesthatwerepreviouslyoutlinedintheSunSalutes,SuryaNamaskara.OnenteringandexitingPadangusthasana,placeyourhandsonyourlowerabdomentocheckforthecorrectapplicationofuddiyanabandha.Formostbeginners,theStandingForwardBendhighlightstheconcept“FormFollowsFunction”,meaningthattheform,orappearance,ofapostureisgovernedbytherangeoffunctions,ormovements,inthejointsandmuscles.Toimprovetheapplicationanddepthofanasana,allyourjointsmustmovefreelyandbeabletonegotiateandperformthecorrectsequenceofactions.Thekneeisthefacilitatorofthisasana,supportingthelimitationsoftheotherjoints(seetip).

Inordertoholdtheirbigtoes,beginnersmayhavetobendtheirkneesbeforetheycanaccessthefunction/mobilityoftheirankleandhipjoints.

Samasthitih0ExhalingThispose,Samasthitih,beginsandendsalltheasanas.Standingtall,withbigtoesandanklejointstouching,pulluponyourkneecapsandthighs.Leveloutyourpelvisbyapplyingmulaanduddiyanabandhas,rootdownintothefloor,andlengthenupwardthroughyourspine.Relaxyourshoulders.Withfingerstogether,alignyourhandswiththecentreofyourthighs.Equilibriumcomesfromthebalancebetweentherightand

leftandfrontandbackofyourbody.

[Nocount]InhalingInafluidmotion,bendyourkneesslightlyandjumpyourfeetahip-distanceapart,ensuringyourfeetareparallel.Synchronouswiththe

jump,placeyourhandsonyourwaisttoconnecttouddiyanabandhaanddirectyourbreathupwardtofillthespaceinyourbackandchest.

Straightenyourlegsfullywithoutover-extendingyourkneejoints.Yourhandsshouldfeeltheresultoftheactionofmulabandha,whileyourfeet

rootdownthroughthemat,creatingastablefoundation.

[Nocount]ExhalingMaintainhandcontactwithyourlowerabdomentoensurecontinuedapplicationofuddiyanabandha.Bendyourkneesslightlytoaccesshiprotation,andfoldyourtorsoforward,rotatingatthehip.Releaseyourhandsfromuddiyanabandhaandtakeholdofbothbigtoeswithyour

indexandmiddlefingers.

Ekaṁ1Inhaling(Vinyasa1)Pressdownthroughyourbigtoejointsintothemat,holdingyourfingersdown.Extendyourbodyforward,straighteningyourarms

andliftingyourspineandhead.Looktothethirdeyedristi,orbroomadhya.Thisliftisinitiatedfromthebreathandbandha.Straightenyourlegswhilekeepingyourbackandarmsstraight.Thiscreatesa

powerfultriangulationofcirculatingenergy.

Trīni3Inhaling(Vinyasa3)AsinVinyasa1,butonthisinhalationcreatespacebetween

yourpubicboneandsternum.

Dve2Exhaling–Inhaling(x5breaths)(Vinyasa2)Releaseyourkneesalittletoallowhiprotationandfoldyourtorsoover,bridgingandmaintainingthespaceinyourlowerabdomen

createdbytheextensionofuddiyanabandha.Pullupyourkneecapsandthighstostraightenyourlegstotheextentyourhamstringswillallow.Maintainasecureholdwithyourtoesandfingersasyourelbowsmovewideandback,creatingaspacebetweenyourshoulderblades.Gazeat

thenasagraidristi,holdthispositionandbreathedeeplyforfivefullbreaths.

[Nocount]ExhalingMaintainingtheliftinthespine,makecontactagainwithuddiyanabandha.Bendyourkneesslightlysothatyourlegmusclesworkto

supporttheweightofyourforward-leaningtorso.Yourtorsoisheavyinthispositionandthelumbarspineisatriskifyourkneesarelockedout,

sothebandhahereiscrucialtosafeguardyourlowerback.

InhalingComeup,fillingyourchestandbackwithair,straightenyourlegsand,exhalingfully,comebackintoSamasthitih.Loweryourgazepointto

nasagraidristi.

StandingForwardBendBPadahastasanaVinyasa:3•Flower:2•Dristi:Nose

IntheSanskritnameforthismovement,padatranslatesas“foot”andhastaisthewordfor“hand”.Toperformthissecondforwardbendyoumuststandfullyonyourhands–inessence,itisthesameasPadangusthasana,exceptthathereitisalittledeeper.Inthisasana,youneedtopayattentiontokeepingaproperwidthbetweenyourshoulderbladesinordertomaintainthefullnessoftheujjayibreath(seeVinyasa).Standingfullyonyourhandsactsasacounterstretchtothewristflexionrequiredinvinyasa3ofSuryaNamaskara(SunSalute).Allowyourselftotipyourweightrightintoyourhandsandpresswiththebackofyourhandsintothemat.

Aredfacesuggestsbloodispoolingintheneckandheadduetoaconstrictionoftheshouldersandneck.

Toovercomethis,andfreethearea,openyourshouldersbydrawingyourelbowsapartandback.

Samasthitih0Exhaling–InhalingAsyouexhale,standwithfirmfoundationinSamasthitih–yourgaze

pointisnasagraidristiandyourfocusismulabandha.Youarenowreadyforthenextinhalation.Asyouinhale,jumpyourfeetahip-distanceapart

andplaceyourhandsonuddiyanabandha.

[Nocount]ExhalingMaintainhandcontactwithyourlowerabdomeninordertoensurethecontinuedapplicationoftheprotectiveuddiyanabandha.Bendyourkneesslightlyandfoldyourtorsoforwardfromthehips.Releaseyourhandsfromuddiyanabandhaandplacethemfullyunderyourfeet.Youwillknowthatyourhandsareinthecorrectpositionwhenyourtoestouchyourwrists.Youreyesshouldmakeafirmconnectionwiththefoundation

whereyourfeetandhandsmeet.

Ekaṁ1Inhaling(Vinyasa1)Pressingthroughthebackofyourhands,liftyourspineuntilitisstraight.Straightenyourlegs,lookuptothethirdeye(broomadhya)

dristi,andcultivatethelengthandextensionofuddiyanabandha.

Dve2Exhaling–Inhaling(x5breaths)(Vinyasa2)Releaseyourkneesslightlytoaccesshiprotation–youshouldfeelasifyouarefoldingoverthespacecreatedbyuddiyanabandha.Keepingyourspinelongandstraight,bringyourheaddown

betweenyourshins.Flexyourkneesandthighstostraightenyourlegs.Looktothenose(nasagrai)dristi.Breathedeeplyforfivefullbreaths.

Maintainyourfocusandcontrolofthebandhas.Makesureyoumaximizeandequalizethelengthofeachinhalationandexhalation.

Trīni3Inhaling(Vinyasa3)AsinVinyasa1,pressthroughthebackofyourhandsandlookuptothethirdeyedristi.Asyoulengthenandliftyourspine,feelthe

strengthcreatedbythetriangulationofthisposition.

[Nocount]ExhalingMaintainingtheliftinthespine,makecontactagainwithuddiyanabandha.Bendyourkneesslightlysothatyourlegmusclesworkto

supporttheweightofyourforward-leaningtorso.Yourtorsoisheavyin

thispositionandthelumbarspineisatriskifyourkneesarelockedout,sothebandhahereiscrucialtosafeguardthelowerback.

InhalingAsyouinhale,comeupintoastandingpositionandthen,whileyou

exhale,jumptoSamasthitih.

TriangleUtthitaTrikonasanaVinyasa:5•Flowers:2&4•Dristi:Hand

Utthitameans“extended”,tritranslatesas“three”,andkonais“angle”.Thetriangleposturechallengesbalanceandalignment,andtheuseofthedristisisessentialinachievingastableandfirmfoundation.Thisisthefirstasanathatinitiatestheprocessofstrengtheningthelegsandopeningthehips.Trikonasanainvigoratesandstrengthensthelegsandhelpstoimprovedigestion,relievingconstipation.Throughthetriangulationofyourlegs,torsoandthearmcontactingyourfoot,yourspineandneckaretonedandstretchedasyourotateyourheadtolookupatthehand(hastagrai)dristi.Yourlegshavepowerfulworktodoasyourthighbonesrotateawayfromoneanother,thusopeningyourhips.Thehamstringofyourleadinglegisstretchedastheundersideofyourtorsolengthensawayfromthebackofyourhips.Yourtorsoshouldremainaslevelaspossible,andyouneedtoactivatethebandhasstrongly.

CAUTION

Lockingyourkneescreatesexcessweightloadingonthekneejoints,whichmaypotentiallyleadtopain.To

avoidthis,bendyourkneesduringtransitionsin

ordertoworkthemusclesandnottheligaments.

Samasthitih0ExhalingAsyouexhale,standwithfirmfoundationinSamasthitih–yourgaze

pointisnasagraidristiandyourfocusismulabandha.

Ekaṁ1Inhaling(Vinyasa1)Jumptoyourright.Makesurethatyourfeetareparallel

(heelsandarchesaligned)andapproximately1m(3ft)apart.Raiseyourarmstoshoulderheightsothatyoufeeltheenergyspreadouttoyour

fingertips–thisenhancestheopeningofyourshoulders,chestandback.Uddiyanabandhasupportsyourarms,likethewingsofagreatbird,butmakesurethatwhenyouliftyourarmsyourshouldersdonotcreepup

towardyourears.Lookstraightahead.

Dve2Exhaling(Vinyasa2)Turnoutyourrightfoot90°andpivotyourleftfootslightlytotheright.Turnyourheadtolookatthefingersofyourrighthand.Releaseyourrightkneeandbendtotherightuntilyourspineisparallelwiththefloor.Takeholdoftherightbigtoewiththefirsttwofingersofyourright

Dve2Inhaling–Exhaling(x5breaths)Flexyourkneesandthighstofirmthefoundation.Rotateyourheadandlookuptothelefthastagraidristi.Breathedeeplyforfivefullbreaths,usingthebandhastoalignyourspineoverthefoundationofyourfeet.Openyourlefthip,rotatingyourrightbuttockunder,andstretchfromthesacrumtothecrownofyourhead.Continuetospreadtheenergyout

throughyourarms.Keepconcentratingtoavoidacollapseofyourlowerback.Attheendofthelastexhalation,slightlybendyourrightkneeto

protectitforthenexttransition.

Trīni3Inhaling(Vinyasa3)Initiatingtheliftwiththebandhas,squareyourfeetonce

again,asinVinyasa1.

Catvāri4Exhaling(Vinyasa4)Turnyourfeetandheadtotheleftandlooktothefingersofyourlefthand.ThenfollowinstructionsasinVinyasa2,changingrightfor

leftandleftforright.

Catvāri4Inhaling–Exhaling(x5breaths)Rotateyourhead,maintainingthelineofthespinethroughyourneck.Lookingtotherighthastagraidristihelpstoaligntheneckmuscles.Firmyourlegsbycontractingyourquadriceps.Stretchthematbetweenyourfeetandrollyourrighthipopen.Bystraighteningtheleadinglegfromaslightlybentposition,hyperextensionisavoidedinthekneejoint.Breathe

deeplyforfivefullbreaths.

Pañca5Inhaling–Exhaling(Vinyasa5)Whileinhaling,followthedirectionsinVinyasa1and,ontheexhalation,jumpbacktothefrontofthematandreturntoSamasthitih.

RevolvingTriangleParivrttaTrikonasanaVinyasa:5•Flowers:2&4•Dristi:Hand

IntheSanskritnameforthisasana,parivrttameans“revolving”,whiletrimeans“three”,andkonatranslatesas“angle”.Thisrotatingmovementisthefirstspinalrotationintheprimaryseriesandyoumusttakegreatcarenottoover-twistyourbody.Thispostureisstimulatingandinvigorating,benefitingyourentirespineandnervoussystem.Yourdigestionisalsoimprovedbythisasanaduetotheincreaseindigestivefire(agni),whichburnsupfatsandhelpstorelieveconstipation.Thisisthecounterposetothepreviousasana(UtthitaTrikonasana).

CAUTION

Whileperformingthisroutine,don’tgobeyondyourlimits.Ifyoufeelanydiscomfortinyourback,

immediatelystoptwisting.Asfitnessandflexibilityimprove,youwillbeabletotakethemovement

further.

Samasthitih0ExhalingStandinSamasthitih.Asyouflowfromasanatoasana,Samasthitihbecomesincreasinglybeneficialincentringyourfocusandequalizing

yourbreath.

Ekaṁ1Inhaling(Vinyasa1)Jumptoyourright,legsapartandarmsraised,andfollow

Vinyasa2instructions.Lookstraightahead.

Dve2Exhaling(Vinyasa2)Turnyourfeettotherightandfaceright.Rotateyourwholebodytotheright,keepingyourarmsoutstretched.Withyourhipsandshouldersdirectlyinlinewithyourleadingleg,foldforward90°sothat

yourspineisparalleltothefloor.Looktoyourrightfoot.Thecombinationofoutstretchedarmsandthetemporaryfoot/floordristiensuresgood

balance.

Dve2StillexhalingNowbeginto”bank”,likeabird–rightwingup,leftwingdown.Yourrightarmprovidesliftwhileyouplaceyourlefthandfirmlyonthematbesidetheoutsideofyourrightfoot.Yourgazeisstillonthefloor.Limitrotationtothethoracicspine,keepingthelumbarspineextendedandhorizontal.

Keepyourpelvissquaretothefoundation.

Dve2Inhaling–Exhaling(x5breaths)Pressingfirmlyonyourlefthand,turnyourheadtolookuptoyourrighthand.Tocompletethespinaltwist,feelyourleftchestrotatethrough

whileyourrightchestopenstoexpandyourribcage.Theliftinyourrightarmisimportanttopreventyourleftshouldercollapsing.Stretchthematbetweenyourfeetasyoulengthenyourspineandmaintainasquarefoundation.Breathedeeplyforfivefullbreaths.Attheendofthelast

exhalation,bendyourrightkneeslightlytoprotectitforthetransitionto

follow.

Trīni3Inhaling(Vinyasa3)Comeup,armsstilloutstretched,asinVinyasa1.

Catvāri4Exhaling(Vinyasa4)Turnyourfeettotheleftandrotatearoundanddowntothe

flyingposition–seeVinyasa2.

Catvāri4StillexhalingThisisthereverseofVinyasa2,withanintermediatedristioflookingtothefrontfoot.Thesmooth-flowingexhalationenhancesbandhacontrol,supportingthelumbarregionofthespineandtherootingofthefeetinto

themat.Keepyourkneesfluid.

Catvāri4Inhaling–Exhaling(x5breaths)Pressfirmlyonyourrighthandandturnyourheadtolookuptoyour

raisedlefthand.Breathedeeplyforfivefullbreaths.Althoughthetwistisinthethoracicspine,thespinefromthesacrumtothecrownofthehead

isstretched.

Pañca5Inhaling–Exhaling(Vinyasa5)Whileinhaling,followthedirectionsinVinyasa1and,ontheexhalation,jumpbacktothefrontofthematandreturntoSamasthitih.

LateralAngleUtthitaParsvakonasanaVinyasa:5•Flowers:2&4•Dristi:Hand

Utthitacanbetranslatedas“extended”,parsvaas“totheside”andkonaas“angle”.Thisdynamicsidewaysstretchisapowerfulposition,whichisavariationofVirabhadrasana,orWarriorSequence,andencouragesacompletestretchofyourgroinandspine.Whileyourlegsworkinasemi-lungepositiontosupportyourentirebody,yourspineiskeptinastraightline.Thislineofenergy,runningfromtheouteredgeofyourbackfootrighttothetipsofyourfingers,canbelikenedtothespearofthewarrior–theenergymovesfromyourfootuptoyourextendedhand.Theopposingforceofthekneeintothesupportingarmhelpstomaintainthecorrectlegalignmentandfoundation,facilitatingtheopeningofthegroin.

Samasthitih0ExhalingAsyouexhale,standwithfirmfoundationinSamasthitih–yourgaze

pointisnasagraidristiandyourfocusismulabandha.

Ekaṁ1Inhaling(Vinyasa1)Jumptotheright–asinVinyasa1,inTriangle.Theonly

differencehereisthatyourfeetneedtobeslightlywiderapart–about1.2m(4ft).

Dve2Exhaling(Vinyasa2)Turnyourrightfootout90°.Keepingyourspinevertical,turnyourheadtofocusonyourrighthandasyoubendyourrightknee90°.Yourkneeshouldbedirectlyoverthemiddleofyourfoot.Extendyour

spinetotherightandplacethepalmofyourrighthandflatonthematontheoutsideofyourrightfoot.Yourrightkneepressesfirmlyintoyourright

armpitasyourleftarmextendsupwardtokeepthechestopen.

Dve2Inhaling–Exhaling(x5breaths)Rotateyourextendedarmtobringitoveryourhead,creatingalong,straightlinefromtheouteredgeofyourleftfoottothetipofyourleft

fingers.Rotateyourheadtowardyourarmpitandlookalongyourarmtothelefthastagraidristi.Usetheopposingforcebetweenyourrightkneeandrightarmtorollopenyourleftchest,abdomen,hipandthigh.Keep

bothsidesofyourribcageasequalaspossibleandguardagainstarchingyourbackbytuckingyourtailbonedownasyoudrawyourabdomeninstrongly(uddiyanabandha).Breathedeeplyforfivefull

breaths.

Trīni3Inhaling(Vinyasa3)ReturntotheoutstretchedarmspositionofVinyasa1.

Catvāri4Exhaling(Vinyasa4)Toworktheothersideofyourbody,followtheinstructionsofVinyasa2,reversingtheleftandrightdirections.Takecaretomaintainthecorrectdistancebetweenyourfeetandkeepyourspineverticalwhile

youmovedownintotheposture.

Catvāri4Inhaling–Exhaling(x5breaths)Rotatingyourrightshoulderjoint,bringyourarmover,asinDve2.Thisactionissimilartoanoverarmtennisserve–imaginetheballisoutofreachandmaintaintheextensionyouwouldneedtotryandhitit.Guardagainstflaringyourribs–thiswillclosetheareabetweenyourshoulderandneck.Thisareashouldremainopenandsoft.Rotatethroughyourspineandturnyourheadtowardyourarmpittolookalongyourarmto

yourrighthastagraidristi.Breathedeeplyforfivefullbreaths.

Pañca5Inhaling–Exhaling(Vinyasa5)Inhaleasyouslowlycomeup,turningyourfeetparallelonce

more.Asyouexhale,jumptothefrontofthematandreturntoSamasthitih.

RevolvingLateralAngleParivrttaParsvakonasanaVinyasa:5•Flowers:2&4•Dristi:Hand

Parivrttameans“revolving”,parsva“totheside”andkonatranslatesas“angle”.Thisrevolvingasanaisthesecondspinalrotationintheprimaryseries,andyourequiregreatercontrolofyourbreathifyouaretoperformitcorrectly.ThefirstfivestandingasanascontinuetodeveloptheprinciplesintroducedintheSunSalutes,buthere,inParivrttaParsvakonasana,thepowerfultwistinvolvedstretchesthedevelopmentofbreath/bandhaintegration.Thechallengeistotwistfullydownintothefoundationasyouexhale,withouttakingextrabreaths,andthentomaintainaconstant,evenflowofunrestrictedbreath.Thedevelopmentofmulaanduddiyanabandhaswilldirectthebreathintoyourlungsandtherebyencourageexpansionofyourribcage.

Ekaṁ1Exhaling–InhalingAsyouexhale,standwithfirmfoundationinSamasthitih.Then(Vinyasa1),inhaling,jumptotherightandopenyourarmstoshoulderheight.

Dve2Exhaling(Vinyasa2)Turnyourrightfootout90°andyourleftfootinslightly.Turnyourheadtofocusonyourrighthandasyoubendyourknee90°.Placeyourrighthandonthesideofyourrightthighand,leadingwithyour

elbow,rotatearoundwithyourleftarmtoapointpastthecentrelineofyourrightthigh.Usingtheleverageofyourrighthandagainstthe

foundationofyourrightthigh,completelytwistandlengthenyourthoracicspinewhilemaintaininglengthinyourlumbarspine.

Dve2Stillexhaling(Vinyasa2)Continuingthepressureagainstyourthigh,foldandrotaterightdownuntilthearmpitofyourleftarmrestsonyourrightthigh.

Straightenandtwistyourleftarmdownandplaceyourlefthandflatintothemat.Releaseyourrightarmfromsupportingyourthighand

straighten,readytorotateover.Pressdownintoyourleftfootandsitintoyourpelvis.

Dve2Inhaling–Exhaling(x5breaths)Rotatingyourshoulderjoint,bringyourrightarmupandover,creatingastrongenergylinefromthebackedgeofyourleftfootthroughthecentreofyourleftleg,alongthetwistofyourspine,andthroughyourrightarmtoyourfingertips.Rotateyourheadtowardyourarmpitandlookalongyourarmtotherighthastagraidristi.Breathedeeplyforfivefullbreaths,keepingyourfocusontheexpansionintoyourrightchestandbackeach

timeyouinhale.

Trīni3Inhaling(Vinyasa3)ReturntothepositioninVinyasa1.

Catvāri4Exhaling(Vinyasa4)Forthetransitiontotheleftside,followtheinstructionsfor

Vinyasa2,butreversingthedirectionsforleftandright.Pressingyourlefthandagainstyourleftthigh,bringyourrightarmpitdowntomeetyourleft

thigh.

Catvāri4Stillexhaling(Vinyasa4)Takecarenottotwistfromthepelvis,butusethepowerinyourlegstoholdyourhipssquarewhileyourotateonlyfromyour

thoracicspine.Itisimportanttosecurethefoundationinyourrighthand.Usetheopposingforcesbetweenyourleftlegandrightarmtotwistopen

theleftchest,shoulderandside.

Catvāri4Inhaling–Exhaling(x5breaths)Rotatingyourleftshoulderjoint,bringyourarmupandover,andlooktoyourfingertips,asinDve2.Breathedeeplyforfivefullbreaths,listeningtothesoundoftheujjayibreathing.Keepthesoundsofttofreethe

breathandtoreleasethebody’stension.

Pañca5Inhaling–Exhaling(Vinyasa5)Asyouinhale,releasethetwist,comeupslowly,turningyourfeetparallel,andstretchthroughyourshoulderstoyourfingertips.Asyou

exhale,jumptothefrontofthemat,returningtoSamasthitih.

SidewaysStretchAPrasaritaPadottanasanaAVinyasa:5•Flower:3•Dristi:Nose

Thewordprasaritameans“spreadout”,padatranslatesas“foot”anduttanais“intensestretch”.ThiswidelegstretchissimilartotheStandingForwardBendwehavealreadyseen,butherebeginnersmayneedsomeassistancetohelpthemplacetheirheadonthematwithoutlosingbalanceandfallingover.Thisasanais,therefore,agoodgaugeforassessingjusthowflexibleyouhavebecome.If,forexample,youhavelimitedrotationinyourhipjointsandyoudorequireassistance,thenthisisanindicatorthatyoushouldstop–donotprogressthroughthepracticesessionanyfurtheruntilyoucancompletethisasanawithoutanyhelpatall.PrasaritaPadottanasanahasfourvariations–A,B,CandD–eachwithfivevinyasas(breath-synchronizedmovements).

Withineachoftheseposturesthereisanuncountedbreathdesignedspecificallytocultivatebandha

control.

Samasthitih0ExhalingAsyouexhale,standwithfirmfoundationinSamasthitih.

Ekaṁ1Inhaling(Vinyasa1)Jumporstepyourfeettotheright,sothatyourfeetareabout

1–1.2m(3–4ft)apartandparallel.(Thisdistancedecreasesasyourflexibilityimproves.)Placeyourhandsonyourlowerabdomentofeelthe

effectsofuddiyanabandha.Yourgazepointisnasagraidristi.

Dve2Exhaling(Vinyasa2)Bendyourkneesslightlyandfoldyourtorsoforwardatthehipjointssothatyoucanplaceyourhandsashoulder-distanceapartonthemat.Lookattheplacementofyourhands–ifyouareabeginner,

yourhandscanbeforwardofyourtoes,althougheventuallyyourfingersandtoesshouldlineup.

[Nocount]Inhaling

Pressingfirmlythroughyourhands,straightenyourarms,andlooktoyourthirdeyedristiortothehorizon.Usingthestrengthinyourbreathandbandhastolengthenthefrontlineofyourspine,straightenandworkyourquadricepsstrongly.Donotcollapseoroverarchyourlowerback.

Trīni3Exhaling–Inhaling(x5breaths)(Vinyasa3)Bendyourkneesslightlytoreleaseyourhipandanklejoints.Theflexioninyouranklesallowsyoutofoldforward,tippingtheweightofyourtorsointoyourhands.Bendingatyourelbows,placethecrownofyourheaddownintothemat.Atthebeginning,yourheadwillbeforward

ofyourhands,buteventuallyyouwillbeabletoplaceyourheadcomfortablybetweenyourhands.Gazetothenasagraidristiandbreathe

Catvāri4Inhaling(Vinyasa4)OpenupasinVinyasa2.

[Nocount]ExhalingMaintainingtheliftinyourspine,releaseyourhandsfromthematandmakecontactagainwithuddiyanabandha.Bendyourkneesslightlysothatyourlegmusclesworktosupporttheweightofyourforward-leaning

torso.Thecombinationofyourbentkneesandtheapplicationofuddiyanabandhawillprotectyourlowerbackinthenexttransition.

Pañca5Inhaling–Exhaling

(Vinyasa5)Whileinhaling,maintaincontactwithuddiyanabandhaandcomeallthewayup.Ontheexhalation,jumpbacktothefrontofthemat

andreturntoSamasthitih.

SidewaysStretchBPrasaritaPadottanasanaBVinyasa:5•Flower:3•Dristi:Nose

Inthis,PrasaritaPadottanasanaB,thesecondofthesidewaysstretchposes,itispossibletofeelifyouareachievingthecorrectapplicationofuddiyanabandhabecauseyourhandsremainrestingonyourlowerabdomenthroughoutthewholesequence.Ifyoutrytomuscleyourwaythroughthisasana,yourabdominalwallwillharden,leadingtoashorteningofthedistancebetweenyoursternumandpubicbone.Thisshorteningactstorestrictthedepthandpowerofyourinhalationandthentensionfromyourabdomenwillspreadtotherestofyourbody.Asthecascadeofproblemscontinues,yourlegswillgohardandthenthisstiffnessisreferredintotheregionofyourlowerback.Toavoidallofthis,youneedtofeelforthesubtletyofuddiyanabandha.Thiswillgiveyouthesecurityyouneedtorelaxyourabdominalwall,andthis,inturn,leadstoareleasingandlengtheningofyourlowerback.

Byturningyourtoesslightlyinward,asshowninVinyasa3,youcanestablishastrongerfoundation,andthisinturnhelpsyoutorollyourthighsout.

Samasthitih0ExhalingAsyouexhale,standwithfirmfoundationinSamasthitih.

Ekaṁ1Inhaling(Vinyasa1)Jumpyourfeettotheright,sothattheyare1–1.2m(3–4ft)

apartandparallel–thisvariationisalittlemoredifficultthantheAversion(seeSidewaysStretchA),soyourfeetplacementcanbewiderifnecessary.Asyoujump,extendyourarmswide,paralleltothefloor.Controllingyourbandhas,directyourinhalationupwardandfeeltheinternalenergyflowoutthroughyourfingertips.Lookstraightaheadto

thehorizon.

Dve2Exhaling(Vinyasa2)Bringyourhandsdowntoyourlowerabdomentofeelyouruddiyanabandha.ThispositionisthesameasVinyasa1,SidewaysStretchA,exceptthathereyouarefeelingtheeffectsofuddiyana

bandhaonanexhalationinsteadofaninhalation.Bringyourgazein,tothetipofyournose.

[Nocount]InhalingKeepingincontactwithyouruddiyanabandha,openyourchestand

heart.Don’toverstretch,therebypushingyoursacrumandtailboneout.Concentrateinsteadontuckingyourtailbonedown,lengtheningyour

lumbarspineasyoufirmyourquadriceps.Asyoumaintainthelengthinthebackofyourneck,lookuptoyourthirdeyedristi,ortothesky.

Trīni3Exhaling–Inhaling(x5breaths)(Vinyasa3)Bendyourkneesslightlyandfoldforwardatyourhipjoints.Placeyourheadonthematbetweenyourfeet.Lookagaintonasagraidristiandbreathedeeplyforfivefullbreaths,continuingtofeeltherelationshipbetweenyourbreathanduddiyanabandha.Ifyourheaddoesnotreachthefloor,bendyourkneesalittlemore.Then,takingalittleweightthroughyourhead,straightenyourlegs.Asyoudothis,try

androllyourquadricepsout,uptothesky.

Catvāri4Inhaling

(Vinyasa4)BendyourkneesslightlyandreturntoVinyasa2.Butthistime,lookatyournosedristiorstraightahead.Makesureyourfeetare

parallelandpulluponyourkneecapsandthighs.

[Nocount]ExhalingRemaininthisposition–handsonbandha–forthefullexhalation.Keepthefoundationinyourlegsstrongandcheckyouruddiyanabandha.

Pañca5Inhaling–Exhaling(Vinyasa5)Openyourarmswidetoshoulderheightasyouinhaleandfeeltheenergyriseupthroughyourbodyandoutyourfingertips.Asyou

SidewaysStretchCPrasaritaPadottanasanaCVinyasa:5•Flower:3•Dristi:Nose

InPrasaritaPadottanasanaC,thethirdofthesidewaysstretches,youneedtolinkyourhandsbehindyourback.Itisthis“tyingup”ofyourhandsthatmakesthisthemostdifficultofthefourvariations.Thefirsttwohavepreparedyoubybringingyourattentiontouddiyanabandha.Here,itiscruciallyimportanttofollowtheprincipleof“FormFollowsFunction”toavoidfalling.Byusingthecorrectbandhacontrol,youwillbeabletorotateyourtorsodownconfidently,placingyourheadonthematand“hanging”fromyourhips.Thecorrectapplicationofmulabandhawillrootyourlegsdownintothematforasecurefoundation,whileuddiyanabandhawillreleaseyourhipjointsandallowyoutofreeyourshoulderjointstorotateyourarmsoveranddowntothemat.

Ekaṁ1Exhaling–Inhaling(Vinyasa1)FromtheexhalationofSamasthitih,inhaleasyoujumporstepyourfeettotheright,bringyourarmstoshoulderheight,andlook

straightahead.

Dve2Exhaling(Vinyasa2)Maintainingtheextensioninyourarms,rotateyourshoulderjointsmediallyandbringyourhandsdownbehindyourbackandclaspthemtogether.Straightenyourarmstoliftthemawayfromyourbottom

andbringyourgazein,tothetipofyournose.

[Nocount]InhalingNow,rollyourshouldersbackward,openingyourchestthroughyour

sternumandheart.Liftyourarmsashighaspossible,tuckyourtailbonedown,andarchuptolengthenyourwholespine.Don’tletyourheaddropback–thiswill“jam”thebackofyourneckandrestrictyourinhalation.Straightenyourlegsandchangeyourgazetoyourthirdeyedristi,orto

thesky.

Trīni3Exhaling–Inhaling(x5breaths)(Vinyasa3)Bendyourkneesslightly,foldforwardatyourhips,andplaceyourheadonthematbetweenyourfeet.Tuckyourchinintowardyoursternumandbringyourarmsdowntothefloorbehindyou.Straightenyourlegs.Nowlooktonasagraidristiandbreathedeeplyforfivefull

breaths.Keepyourfocusontherhythmofyourbreath–thefree-flowingujjayibreath(seeVinyasa)andtheconnectiontoyourbandhasenableyoutomaintainbalancewithoutfallingoverwhileyoureleaseyour

shoulderjointsandeaseyourarmstothefloor.

Catvāri4Inhaling–Exhaling(Vinyasa4)Inhaling,keepyourhandsclaspedtogether,slightlybend

yourknees,andcomebackup.Remaininthisclasped-handpositionasyouexhalefully(nocount).Continueworkingyourlegsandloweryour

gazetostraightahead.

Pañca5Inhaling–Exhaling

(Vinyasa5)Openyourarmswidetoshoulderheightasyouinhaleandfeeltheenergyriseupthroughyourbodyandoutyourfingertips.Asyou

SidewaysStretchDPrasaritaPadottanasanaDVinyasa:5•Flower:3•Dristi:Nose

ThroughtherepetitionofthethreeprecedingvariationsofPrasaritaPadottanasana,yourhipjointsandlegshaveundergoneaverypowerfulstretchingexperience.Inthisposture,thefinalvariationofsidewaysstretching,youcanmoveyourlegsalittleclosertogetherinordertoenjoyastill-deeperstretch.Thefinaldistancebetweenyourfeetwillbegovernedbytherelationshipofthelengthofyourspinewiththeflexibilityofyourhipjoints.Themoreopenyourhipsjointsbecome,theclosertogetheryourfeetcanbe.Theinternalstrengthfromyourbandhacontrolwilleventuallyallowyoutofoldcompletelyinhalfwithouthavingtorelyonyourheadtosupportanyofyourweight.

Ekaṁ1Exhaling–Inhaling(Vinyasa1)FromtheexhalationofSamasthitih,inhaleasyoujumpor

stepyourfeettotheright,bringyourhandstouddiyanabandhaandlookstraightahead.

Dve2Exhaling(Vinyasa2)Bendyourkneesslightly,foldyourtorsoforwardatthehip

joints,andgraspyourbigtoeswiththefirsttwofingersofeachhand.Thecorrectholdistoslipyourfirsttwofingersbetweenyourbigtoeand

secondtoeandthenpressyourthumbintothemat.

[Nocount]InhalingPressingthroughyourthumbs,straightenyourarmsandlooktoyourthirdeyedristi,ortothehorizon.Usethestrengthinyourbreathand

bandhastolengthenthefrontlineofyourspine.Straightenandworkyourquadricepsstrongly.Donotcollapseoroverarchyourlowerback,anddonotlookuptoohigh–thiswillcauseyouto“jam“thebackofyourneck.

Trīni3Exhaling–Inhaling(x5breaths)(Vinyasa3)Lookingdown,bendyourkneesslightlytoreleaseyourhipandanklejoints.Bendingyourelbows,foldforward,tippingyourweight

overontoyourstrongfootfoundation.Placethecrownofyourheaddownsothatitjustlightlytouchesthemat.Tryandalignyourheadwithyourfeet.Stronglyactivateyourquadriceps,rollingyourthighsupwardsothatyoufeelasifyouarestretchingthematbetweenyourfeet.Gazetothe

nasagraidristiandbreathedeeplyforfivefullbreaths.

Catvāri4Inhaling(Vinyasa4)Pressingthroughyourthumbs,straightenyourarmsandlook

toyourthirdeyedristi,ortothehorizon.

[Nocount]ExhalingMaintainingtheliftinyourspine,releaseyourhandsfromthemat,

makingcontactagainwithuddiyanabandha.Bendyourkneesslightlysothatyourlegmusclesworktosupporttheweightofyourforward-leaningtorso.Thecombinationofbentkneesanduddiyanabandhawillprotect

yourlowerbackinthenexttransition.

Pañca5Inhaling–Exhaling(Vinyasa5)Whileinhaling,maintaincontactwithuddiyanabandha.On

theexhalation,jumpbacktothefrontofthematandreturntoSamasthitih.

SideForwardBendParsvottanasanaVinyasa:5•Flowers:2&4•Dristi:Toes

Parsvatranslatesas“totheside”,whileuttanameans“intensestretch”.Thisstandingforwardbendisthenecessaryprecursortothestandinglegraisesthatfollow,preparingyouasitdoesforthefoundationtobetransferredtoonlyoneleg.Here,yourhipsareheldsquareandlevelbythepositionofyourbackleg,whileyourtorsoisstretchedoveryourfrontleg.Yourarmsaretakenupbehindyou,pressedfirmlytogetherinthereverseprayerposition,andthepressurefromyourhandspromotesastraighteningofthespine.Thisreverseprayerpositionalsoactstoopenyourshoulderjointsandthis,togetherwiththepressureintoyourspine,opensupyourchesttoallowyoutostretchdeeplyoveryourforward-positionedleg.Thehamstringofyourforwardlegisthenintenselystretched.

Samasthitih0ExhalingStandwithfirmfoundationinSamasthitih.

Ekaṁ1Inhaling(Vinyasa1)Jumpyourfeettotherightsothattheyare60–90cm(23–

36in)apartandparallel.Asyoujump,bringyourarmsaroundbehindyou

androllyourshouldersforward.Slidethebacksofyourhandsupyourbackuntiltheouteredgesofyourlittlefingerstouch.Thenpressyourpalmsfirmlytogetherwiththelittlefingersalignedwithyourthoracic

spine.Lookstraightahead.

Ekaṁ1StillinhalingTurnyourrightfootoutto90°.Initiatethisfromyourrighthipandrollyourwholelegouttoalignthethigh,knee,shinandfoot.Turnyourhipstofacedirectlyinlinewithyourrightleg.Pressyourhandsintoyour

thoracicspineandarchupward,openingtheheart.Lookuptoyourthirdeyedristi.

Bareskinisbestforthisposition,withalittlesweattolubricateyourhandsasyouslidethemupyourspine.Pressingyourpalmsfirmlytogetherandintoyourspine

Pressingyourpalmsfirmlytogetherandintoyourspinereleasestensioninyourshouldersandopensuptheheartregion.

Dve2Exhaling–Inhaling(x5breaths)(Vinyasa2)Bendyourrightkneeslightlyandfoldoveryourrightleg.

Withthesensationofstretchingthematbetweenyourfeet,pullupyourkneecapsandthighs.Topromotealengtheningoutofthefrontbody,

directthepressureofyourhandstowardyourhead.Nowalignyourtorsoalongyourrightleg.Gazetothepadhayoragraidristiandbreathedeeply

forfivefullbreaths.

Trīni3Inhaling(Vinyasa3)ReturntothepositionshowninVinyasa1,andthenturntoyourleftfollowingtheinstructionsinVinyasa2,reversingthedirectionsforrightandleft.Takecarewhenyouturntokeepyourheelsaligned,

andwhenyouarchyourbackkeepyourtailbonewelltuckedin.

Catvāri4Exhaling–Inhaling(x5breaths)(Vinyasa4)Bendyourleftkneeslightlytoaccessthefullrotationofthe

pelvisandfoldoveryourleftleg,asinVinyasa2.Gazetothe

padhayoragraidristiandbreathedeeplyforfivefullbreaths.Focusonthesoleofyourfrontfoot,workingstronglyfromyourbigtoejointtoyourhipjointtomaintainsquareandlevelhips.Extendforwardfromyourheartregionandlengthenyourribsawayfromyourpelvistomaintainstrong

bandhacontrol.

Pañca5Inhaling–Exhaling(Vinyasa5)Inhaleasyouslowlycomeupandturnyourfeetsothattheyareparalleloncemore.Asyouexhale,jumptothefrontofthematand

returntoSamasthitih.

StandingLegRaisesUtthitaHastaPadangusthasanaVinyasa:14•Flowers:2,4,7,9,11&14•Dristi:Toes,Side

Utthitameans“extended”,hastatranslatesas“hand”,andpadangusthais“bigtoe”.Thisdynamicposeisthefirsttimethatyouwillbestandingwhollyononelimb.Thebandhasarenecessarytokeeptheposecentralizedandyourfreehandrestsonuddiyanabandhatocheckandmaintainit.Onceagain,yourhipsmustbelevelwhileonlytheraisedlegmovesfromthefronttothesideandthenbacktothefront.Yourheadmoveswiththegazepoint,ordristi,tocounterbalancethelegwhenitisraisedtotheside.Yourtorso,however,remainscentredthroughoutandthefootthatyoustandonactsasthefoundationforthewholebody.Elementsofworkfromallthepreviousstandingasanassupportthissequence.

Ekaṁ1InhalingExtendyourgazepointfromthetipofyournosetoaspotonthefloorabout3.5m(12ft)away.Placeyourhandsonyourlowerabdomentoconnectwithuddiyanabandhaandslightlybendyourleftknee.Now

transferyourbodyweightontoyourleftlegbyliftingyourrightheeloffthefloor.

Ekaṁ1ExhalingBendyourrightlegupandcatchthebigtoewiththefirsttwofingersofyourrighthand(thetoealsoholdsyourfingers).Pulluponthekneecap

andthighofyourleftlegandstanduptallthroughyourspine.

Ekaṁ1Inhaling(Vinyasa1)Feelingastrongfoundationinyourleftstandingleg,andkeepingyourhipssquareandlevel,straightentherightleg,liftingyourtoestoeyelevel.Pointingyourbigtoehelpstodirectyourlegupward.

Resistingthismovementwithyourrightarmhelpstokeepyourshoulderssquare.Ifyourbalanceissecure,thenchangeyourgazetoyourtoes.

Dve2Exhaling–Inhaling(x5breaths)(Vinyasa2)Usingtheopposingforcesexistingbetweenyourstandingandraisedlegs,bendyourrightelbowanddrawyourtorsointothe

raisedleg,touchingyourchintoyourshin.Keepyourlefthandonyourwaisttohelpfocusonuddiyanabandhaandextendforwardalongyourraisedleg.Looktopadhayoragrai(toes)dristi.Breathedeeplyforfivefull

breaths.

Trīni3Inhaling(Vinyasa3)Liftyourtorsoback,awayfromyourraisedleg,andstandtall

–asinVinyasa1.

Catvāri4Exhaling–Inhaling(x5breaths)(Vinyasa4)Maintainingthefoundationthroughyourstandinglegandspine,moveyourraisedlegtotheright.Again,mulaanduddiyana

bandhassecureyourpelvisandlegfoundation.Don’tliftyourrighthip–thiscausesyourlowerbacktojam.Continuetopointyourbigtoeandresistwithyourfingers.Nowlooktoyourleftside,findingaspotonthewallorfloorasfarleftaspossible.Thisisparsvadristi.Breathedeeplyfor

fivefullbreaths.

Pañca5,Ṣaṭ6Inhaling–Exhaling(Vinyasa5)Swingyourraisedlegbacktothefront.Then,exhaling

(Vinyasa6),foldforwardagain,chintoshin,asinVinyasa2.

Sapta7Inhaling–Exhaling(x5breaths)(Vinyasa7)Standtallonceagain,continuingtoextendoutthroughyourraisedleg.Releaseyourfingersfromyourbigtoeandbringyourright

handdowntoyourlowerabdomen.Holdyouruddiyanabandhatightwithbothhandsandsendyourinternalenergyouttoyourpointedtoes.

Maintainingyourhands-freeleglift,breathedeeplyforfivefullbreathswhilegazingtopadhayoragraidristi.

[Nocount]ExhalingExhaleasyouslowlyloweryourleg,returningtoSamasthitih.Then

repeatallthesestepsforyourotherleg,reversingtheinstructionsforleftandrightvinyasas.

Half-lotusBound,StandingForwardBendArdhaBaddhaPadmottanhasanaVinyasa:9•Flowers:2&7•Dristi:Nose

ArdhaistheSanskritwordfor“half”,baddhatranslatesas“bound”,padmameans“lotusflower”anduttanaisan“intensestretch”.Thisisaveryadvancedone-legbalanceposeandinitiallygreatcaremustbetakentoprotectbothknees.However,thisasanaisverysignificantastheinternalcleansingprocessoccurringinthestandingasanasisintensifiedwiththebindingofthelotusasdemonstratedinthisposture.Thebloodsupplytotheboundlegandarmisconsiderablyreduced,andduringtheforwardbendtheheelofthefoldedlegpressesintothespleenandliver,respectively.Whenyoureleasefromtheposture,freshoxygenatedbloodflowsbackstronglyintotheorganandlimbs,improvingoverallcirculation.Thefreearmaddstoyourfirmfootfoundation.

CAUTION

Don’tfoldforwarduntilyourlegandfootarecorrectlypositioned,orunnecessarypressurewillbeputon

yourknee,whichcouldleadtoinjury.Donotprogressanyfurtherthroughthesequencesifthis

postureisnotcorrect.

Ekaṁ1Inhaling(Vinyasa1)Withoutusingyourhands,raiseyourrightkneeandfootupalongyourcentralaxistowardyourchest.Keepingyourfootonthe

centralaxis,openupyourhipandallowyourrightkneetofalltotherightside.Now,usingyourhands,supportyourrightfootandtakeyour

thighbonewellbacktomaximizetheopeningofyourhips.Relaxyourcalfmuscleandbringyourheelintoyourlowerleftabdomenabovethepubicbone.Holdyourfootinplacewithyourlefthand,extendoutthroughyour

rightarm,andbegintoreachwidearoundbehindyourback.

Ekaṁ1Stillinhaling(Vinyasa1)Continuetoreacharoundbehindyourbackwithyourrighthanduntilyoucantakeholdofeitheryourleftelboworwrist.Completeyourbindingbyslidingyourrighthanddowntoholdyourrightfoot.Now

reachupwithyourlefthandandgazetonasagraidristi.

Dve2Exhaling–Inhaling(x5breaths)(Vinyasa2)Bendyourleftkneeslightlytoaccessankleflexionandhiprotation.Keepyourhipslevelandfoldforwardtoplaceyourlefthandontothematbesideyourleftfoot.Pulluponyourkneecapandthighto

straightenyourleftleg.Sharethefoundationbetweenyourhandandfoottohelpavoidhyperextendingthekneejointofthestandingleg.Gazeto

nasagraidristiandbreathedeeplyforfivefullbreaths.

Trīni3Inhaling–Exhaling(Vinyasa3)Inhaleasyoupressstronglythroughyourlefthand,extendforwardthroughyourtorso,andlookuptothehorizon.Asyouexhale,

lookdownandholdthispositiontoensurefirmbandhaapplication.Attheendofyourexhalation,transferyourbodyweightfromyourhandintoyou

standinglegandbendyourknee.

Catvāri4,Pañca5Inhaling–Exhaling(Vinyasa4)Inhaling,slowlystandthroughyourleftleg,reachupwithyourleftarmandlooktonasagraidristi.Asyouexhale(Vinyasa5),

releaseyourfootandloweryourrightleg,returningtoSamasthitih.Fortheleftsidevinyasas,repeattheprecedingvinyasa,reversingleftsand

rights.

FiercePostureUtkatasanaVinyasa:13•Flower:7•Dristi:“Up”

Utkatameans“fierce”or“powerful”.ItisherethatwereturntoSuryaNamaskaraAforthesequenceintoandoutoftheasanaknownastheFiercePosture.Utkatasanamarksthebeginningofthe“WarriorSequence”.ThisposepowerfullystretchesyourAchillestendonandshinsasyousitdowndeeplyintoanimaginaryseat.Yourarmsreachupwardwithforceasyourhandspressfirmlytogetherinupwardprayer.Atthesametime,yoursacrumandtailbonereachback,lengtheningyourspineandpreparingtosit.

Samasthitih0–Ṣaṭ6Inhaling–ExhalingFromSamasthitih,inhaleandexhaleasyouflowthroughVinyasas1–6ofSuryaNamaskaraA,finishingonanexhalationintheDownward-

facingDogposition.Fromhereonward,thissequencewillbecalled“vinyasadown”andregardedasasinglestep.

Sapta7Inhaling(Vinyasa7)Lookforwardtoaspotbetweenyourhandsandjumpyourfeettogetherbetweenyourhands.Sitdownintoyourheels,shinsandthighs,reachingbackwithyourtailbonedown,lengtheningthebackof

yourneck,andbegintoraiseyourarmstothesides.

Sapta7Stillinhaling(Vinyasa7)Continuetolooktothemattolengthenandfreeyourneckandshoulders.Raiseyourarms,rollingyourshouldersdown,bringyourhandstogetherandreachupinprayer.Lookuptourdhvadristiand

breathedeeplyforfivefullbreaths.

[Nocount]ExhalingKeepingyourkneesbent,bringyourhandsdownandplacethembesideyourfeet,ashoulder-distanceapart.Nowlooktoaspotatthefrontof

yourmatandpressyourhandsfirmlyintothemat.

Aṣṭau8Inhaling(Vinyasa8)Pressfurtherintothemat,bringingyourshoulderswellforwardofyourwrists.Usingmulaanduddiyanabandhas,liftuponto

yourhands.Keepyourfeetandkneestuckedinandmaintainbalancefor

alloftheinhalation.Exhaling,jumpbacktothe4thvinyasaofSuryaNamaskaraAandthen“vinyasaup”toSamasthitih,asdescribedatthe

endoftheWarriorSequence.

WarriorSequenceVirabhadrasanaVinyasa:16•Flowers:7,8,9&10•Dristi:“Up”&Hands

Virameans“hero”andVirabhadrahimselfwascreatedbytheHindugodLordShiva.Shivapulledalockfromhismattedhair,threwittotheground,andamightywarriorsprangforthtoreceivehisorders.TheWarriorSequenceisapowerfulconclusiontothestandingpostures,takingyoubacktothebeginning–SuryaNamaskara.Thistime,insteadofflowingthroughthewarriorpose,youholdforfivedeepbreaths.Youwillexperiencebeingheldbetweenthepowerofsteppingforwardandthestrengthofstillness.Yourarms,straightlikeawarrior’ssword,arefirstheldupwardintheprayerpositionandthenopenedwidetothesides,openingtheheart.

Vinyasadown

(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-facingDog.

Sapta7Inhaling–Exhaling(x5breaths)(Vinyasa7)Inhaling,turnyourleftheelintoalignwithyourrightbigtoe,stepforwardwithyourrightfootandplaceitbetweenyourhands,beside

yourrightthumb.Raiseyourtorsoandsquareyourhipsforwardbydirectingyourrightbuttockbackandtheleftsideofyourgroinforward.Tuckyourtailbonedownandsitintoyourpelvisandrightthighuntilyourkneeispositionedoveryourrightfoot.Reachupwithyourarms,pressyourhandstogether,andlooktourdhvadristi.Breathedeeplyforfivefull

breaths.

Aṣṭau8Inhaling(Vinyasa8)Maintainingyourupwardprayerposition,straightenyourrightleg.Turnyourrightfootinandyourleftfootout,turningyourbodytoface

theleftsideofyourmat.

Aṣṭau8Inhaling–Exhaling(x5breaths)(Vinyasa8)Inhaling,turnyourrightfootinandyourleftfootout,andturnyourbodytofacethebackofthemat.Exhaling,bendyourleftleg90°,bringingyourkneeoveryourleftfoot.Tuckyourtailbonedownand

squareyourhipsbydirectingyourleftbuttockbackandtherightsideofyourgroinforward.Drawyourabdomenintoengageuddiyanaandmulabandhas.Continuelookingtourdhvadristiandbreathedeeplyforfivefull

breaths.

Nava9Exhaling–Inhaling(x5breaths)(Vinyasa9)Exhaling,keepyourleftlegbentatarightangle.Bringyourarmsdowntoshoulderheight(palmsdown),turningyourrightfootoutto90°andslightlylengthenyourstance.Rollyourrightthighupandturnyourtorsototheleftofthemat.Drawyourabdomenin,tuckyour

tailbonedown,lengthenyourspine,andlooktohastagraidristi.Breathedeeplyforfivefullbreaths.

Dasa10Inhaling(Vinyasa10)RepeattheinstructionsforVinyasa8,reversingrightsand

lefts.

Dasa10Exhaling–Inhaling(x5breaths)(Vinyasa10)Turnyourrightfootouttofacethefrontofthematandbendyourkneeto90°.NowrepeattheinstructionsforVinyasa9,reversing

rightsandlefts.Holdthispositionforfivefullbreathsandonthelastexhalationturnsothatyourtorsoisfacingforwardandplaceyourhands

downeithersideofyourrightfoot.

Ekādaśa11InhalingPressfirmlyintoyourhandsandthenjumpupandexhale.

VinyasaupTovinyasaup,flowthroughtheconcludingvinyasasofSuryaNamaskara

A,finishinginSamasthitih.

THESEATEDSEQUENCE

Inthisphaseofthepracticesession,wearenowmovingfromastandingfoundationtoaseatedoneaswecontinuetoweaveasanasontothethreadofthebreath.Duringboththeentryintoandexitoutoftheseatedasanas,thebenefitsofVinyasacanbemorefullyappreciated.Aswiththestandingsequence,Samasthitihistheneutralandzero(0)positionthatlinksthebeginningandtheendofeachseatedasana.Bystartingandreturningtothisstanding,contemplativepose,itispossibletobringyourbodybacktocentreandmoreeffectivelytoregulateyourbreath.

StartingfromSamasthitih,thereisasequenceofsevenmovementsthatleadusintotheseatedasanaandasequenceofsixmovementsthatleadusoutoftheasanaandbacktoSamasthitih.Tosimplifytheinstructionsforthis,themovementsthatleadusfromstandinginSamasthitihdowntotheseatedasanaaretermed“vinyasadown”;thesequenceofmovementsleadingfromtheseatedasanabacktoSamasthitiharetermed“vinyasaup”;andwhereaposeisrepeatedonbothsides–inotherwords,ontheleftandrightsides–thereisa“halfvinyasa”betweenthemcomposedofthreemovements.Itisimportanttonote,however,thatthereareposesthathaveavinyasaspecifictothemanddonotfollowthegeneralrule.

Thetraditionalmethodofpracticeistermed“fullvinyasa”,butitisacceptabletopractiseanabbreviatedformbysubstitutingthefullvinyasa(vinyasaupandvinyasadownwiththe“halfvinyasa”,in

whichyoudonotreturntostandinginSamasthitihbetweeneachasanabutrather,aftercompletingtheleftside,jumpthroughagaintoimmediatelybegintherightsideofthenextasana.

Inthefollowingsequencesofseatedpostures,weareexploringnewterritorywithregardstofoundation.Hereweareconnectingtothegrounddirectlythroughthepelvis,andnolongerthroughthelegstothepelvis.Notonlydowebegintoexplorethisnewrelationshiptothegroundbutwealsobegintoexplorehowweliftourbodyfromtheground“up”and“back”everytimewechangesidesormovetothenextpose.Thisformofliftingisanintrinsicpartofthepractice,anditcantakealongtimetoperfect.

Foreachoftheseatedasanasthereisaliftandanappropriatetransitionoutofthepose.Asabeginner,thesetransitionswillnotbepossibleuntilyourinnerstrength(bandhas)andexternalstrengthhavebeensufficientlydeveloped.

Mostoftheseatedasanasintheprimaryseries(YogaChikitsa)concentrateonforwardbending,althoughperiodicallywehaveasemi-backbendtoactasacounterposetothis.ShriKPattabhiJoismakesitclearinhisteachingsthatpractitionersmustdevelopforwardbendingforinternalreasonsbeforeprogressingtobackbending.Althoughmanypeoplehavenaturallyflexiblespines,theydonotnecessarilyhavetheinternalstrengthtosupportbackbending.Itishere,intheseatedpostures,thatwefurthercultivatetheinnerwork(bandhas)beguninthestandingasana.

Thisasana,calledKukkutasana,orRooster,demonstratesacombinationofbalance,poise,graceandstrength.Itresemblesaroosterinthewaythatthechestispuffedforwardandthehandslooklikethefeetofabird.Thisisoneofthefewposesinwhichmulabandhacanbereleased.

JumpThrough–Sapta7

Thissequencedetailsthetransition“Vinyasa7”fromDownward-facingDogtoSeatedStaff(Dandasana),anddemonstratesthemostgracefulaspectsof“vinyasadown”.Beginnersoftenbelievethattheyhavetojumptheirwholebodythroughtheirarms;infact,itisonlythelegs.Tobetterunderstandthistransition,itcanbedescribedas“jumpuptothepointofbalance,andthensitdown”.AllofthetechniquesrequiredtofloatyourlegsthroughyourarmscanbelearnedinSuryaNamaskaraA,orSunSaluteA.Ifyoupayattentiontodevelopingthestrengthandflexibilityofyourwristsinvinyasas3and7yourhandswillprovidethenecessaryfoundationtosupportyourwholebody.Thissequencecultivatesmulaanduddiyanabandhas,providingtheinnerstrengthneededtoliftyourbodyintoflight.

Placeayogablockinthecentreofyourmat;youwillthenhavetolookattheblocktojumpoverit.Just

beforelanding,looktothespotbetweenyourhands.

Ṣaṭ6Exhaling(Vinyasa6)VinyasadowntoDownward-facingDogandlooktowardthenabichakradristi.Focusyourinternalgazeonthemulaanduddiyanabandhas.Don’ttenseyourlowerabdomen–thisinhibitsthelengthandliftingeffectofthenextinhalation.Feetareparallelandalignedwithyourhips;handsashoulder-widthapart.Spreadyourfingers,middlefingerspointingforward.Avoidcollapsingyourshouldersasthiswillrestrictyourbreathandreducethenecessaryextensionoutoftheshouldersneeded

asyoumoveintothenextposition.

Sapta7Stillexhaling(Vinyasa7)Exhalingfurtherintothebandhas,liftyourheadbychangingthedristifromyournaveltothespacebetweenyourhands,andthenlookbacktothemiddleofyourmat(seetip).Bringyourshouldersforward

andextendoutofthem,comingupontoyourtoeswithkneesbent.Rockback,readytospring.Nowstartyournextinhalation.

Sapta7InhalingPressfirmlythroughyourhandsandspringup,asifjumpingoveranobstacle,bringingyourfeettogether.Thepathofyourbuttocksisanupwardarc,whichshiftsthefoundationfullyontoyourhands,allowingyourhead,shouldersandupperbacktopivotwellforwardofyourwrists.Nowyourbodyisinequilibrium,movingneitherupnordown.Keepyoureyesfocusedonaspotonthematbetweenyourhandswhileyourhands

andbandhasresistthelanding.

Sapta7StillinhalingKeeptheliftingactioninthelegsandbandhasactivatedasyouinhale.Flexfurtherforwardtobringyourcentreofbalancewelloveryourhands.Whilemaintainingtheliftfromtheshoulders,allowyourlegstoswingthroughthespacebetweenyourarms,andthenchangethedristitopadhayoragrai(toes).Bylookingatyourtoes,itiseasiertokeep

connectedtoyourfeetandyourlegslifted.

Forthenovice,thiscrossed-legvariationisessential.Asyoujump,crossyourlegs,tuckingyourkneesintoyourchest.Trytojumptothepointofbalance,thenlandbehindyourhands,sittingoncrossedlegs.StraightenyourlegsintoDandasana(seeSapta7,Exhaling).

Sapta7StillinhalingGazingatthepadhayoragrai(toes)dristi,resistthetemptationtocrashlandonthemat.Acontrolledlandingwillfurtherdevelopthestrengthin

yourarmsandhelptoreinforceandcultivatetheinnerlift.

Sapta7ExhalingSlowlyrestyourbuttocksonthematinDandasana.Keepyourhandspressingdownuntiltheendoftheexhalation.Nowdrawthedristiin,

movingittothetipofyournose(nasagrai).Advancedstudentscanaimtojumpthroughandgetintothereadypositionforthenextasanaallin

onelonginhalation.

JumpBack

Technically,JumpBackisthereverseofJumpThrough,andthissequenceofmovementsdemonstratesthemostgracefulaspectsofthe“vinyasaup”.Thisseriesdetailsthecorrectliftrequiredfortheflowingtransitionoutoftheseatedasanas.TheJumpBackisadvancedbecause,unliketheJumpThrough,youdonotbenefitfromthemomentumcreatedbytheactionofjumpingtoinitiatetheliftoffthefloor.Toperformthissuccessfully,thecultivationofmulaanduddiyanabandhasmustbepresentinordertoresistthepullofgravityandovercometheinertiaofyourstationarybody.Theonlywaytomasterthisliftistopractisethemovementitself.

Todevelopbandha,crossyourlegsandtrythe“advancedlift”asshowninDasa10InhalingbeforerollingoveryourfeettojumpbacktoCatvāri,Vinyasa

4ofSuryaNamaskaraA.

[Nocount]ExhalingInhaleasyousittallinDandasana(SeatedStaff),showninSapta7,Exhaling.Then,exhaling,pivotfromyourhipjoints,keepingyourspinelongandstraight.Bringyourshouldersforwardofyourhipsandplaceyourhandsnexttoyourthighs,midwaybetweenyourkneesandhips.

Drawyourabdomeninandlooktoyourtoesdristi.

Dasa10Inhaling(Advanced)Pressfirmlyintothefloorwithyourhandswhileextendingoutoftheshoulders(thearmpitbandha),andliftyourbody,crossingyour

feetanddrawingyourkneestowardyourchest.(Intermediate)Developaswingingpendulumeffectbyliftingyourbuttocksandcrosslegsforward

andup,readytoswingbackwiththepowerofthenextexhalation.

Dasa10Inhaling–Exhaling(Advanced)Stillliftingwiththeinternalstrengthofthebandhasand

poweroftheinhalation,pivotfromyourshoulderjoints–swingingyourbuttocksandlegsupandyourheaddown.Allowyourwriststoflexand

keepyourshoulderswellforwardsothattheweightofyourheadcounterbalancestheweightofyourbuttocksandlegs.(Intermediate)

Exhaleandswingyourlegsbackandthroughyourarms.Youmayhavetotouchthefloorlightlywithoneorbothofyourfeet.

Ekādaśa11Exhaling(Advanced)Usingthemomentumofmovementandthedirectional

controlofuddiyanabandha,continuetoliftyourbuttockshigherintotheair,changingthedristifromthefrontofthemattothebackofthemat.(Intermediate)Springorjumpwithyourfeettoaidtheliftingofyourbuttockshighintotheair,untilyoureachapointofbalanceoveryour

hands.

Ekādaśa11Stillexhaling(Advanced,intermediate,beginner)Trytofloatontheexhalationasyoumaintainaforwarddirectionwithyourupperbody,whileyourlegsbegintostraightenreadyforthelanding.Keepalightpressurebetweenyourfeetandkneeswhilekeepingyourlegstogetherasoneunit.Now

preparetolandinhighplank.

Ekādaśa11StillexhalingCompletelystraightenyourlegs,separatingyourfeetsothattheyareahip-distanceapart,andlandontheballsofyourfeetinhighplank.NowpressdowntoCatvāri,(Vinyasa4ofSuryaNamaskaraA)allowingyourfeettoslideonthematalittle,adjustingtothefulllengthofyourlegsandbody.Keeptheenergyliftingupthroughyourbuttocksandlegsanddon’t

allowyouruppertorsotosinkbelowtheheightofyourelbows.

SeatedForwardBendsPaschimattanasanaVinyasa:16•Flower:9•Dristi:Toes

Paschimameans“west”while“uttana”translatesas“intense”.Inthisasana,theword“west”referstotheback.Therefore,thisasanaisconcernedwithintenselystretchingtheentirebacksideofyourbody–fromtheheelstothecrownofyourhead.Yourtorsoextendsfromthehips,andyoulengthenanddrawinyourabdomenasyoufoldforwardoveryourlegs.Uddiyanabandhaisextremelyimportantinalltheforwardbends,sinceitmaintainslengthintheabdomenandhelpstoextendthespineevenly.Paschimattanasanapreparesyouforallthemorecomplexvariationsoftheforwardbendthatfollow.Initiallythisposecanfeelverydifficult,butasyougrowmorefamiliarwithit,itcanbecomeaplaceofsolaceandtranquillity.

Vinyasadown

Sapta7Inhaling–Exhaling(x5breaths)(Vinyasa7)Jumpthroughyourarmsandstraightenyourlegsin

Dandasana(SeatedStaff).Keepyourhandspressedfirmlyintothemattosupportandlengthenyourspine.Drawinyourabdomen,directingyourbreathupintoyourbackandchest.Tuckinyourchinslightlyand

gazetothetoesdristi.Breathedeeplyforfivefullbreaths.

Aṣṭau8Inhaling(Vinyasa8)Maintainingthelengthinyourspine,pivotforwardfromyourhipstocatchyourbigtoeswiththefirsttwofingersofeachhand.Engageuddiyanabandhaand,inhaling,“openup”–liftingyourchestawayfrom

yourlegstocreatespaceandlengthfromyourpubicbonetothesternum.Maintainthelengthintheneckandlooktothethirdeyedristi.

Nowstraightenyourarms,legsandback.

Nava9Exhaling–Inhaling(x5breaths)(Vinyasa9)Slightlyreleaseandbendyourknees.Rollyourpubicbonetowardthemat,extendyourtorsooveryourlegsandtakeyourchinto

yourshins.Pulluponyourkneesandthighstostraightenyourlegs.Looktothetoesdristiandbreathedeeplyforfivefullbreaths.Trytoaccesstheinnerstretchfromyourbandhatothecrownofyourhead.Afterthefifthexhalation,inhaleandopenup,asinVinyasa8,inordertochangetothe

handvariationsshowninthepanel.

InNava,don’tpullyourselfforwardbythestrengthofyourshoulders.Doingthiswillresultintension

aroundyourshouldersandneck,andblockthefree-flowingujjayibreath(seeVinyasa).

Exhaling,releaseyourkneesalittleandchangeyourhandpositiontothefirstvariation(aboveleft),handsoverthetopofyourfeet;handsholdingthesidesofyourfeet(abovecentre);andholdingyourwristsbeyondyourfeet(aboveright).Inhaleand“openup”,asinVinyasa8,andpulluponyourkneecapsandthighs.Then,exhaling,foldoveryourlegsintoPaschimattanasana,followingtheinstructionsinVinyasa9.

Dasa10,Ekādaśa11Inhaling–Exhaling–Inhaling(Vinyasa10)Inhale,openupandlookup.Keepingyourshoulders

forwardofyourhipjoints,exhaleandreleaseyourfeet.Placeyourhandsonthematbesideyourthighs.(Vinyasa11)Pressstronglythroughyourpalms,crossandliftyourlegsoffthemat,anddrawyourkneesintoyourchest.Swingbackand,exhaling,landinCatvāri.Todeveloptheinnerbodylift,youcanrepeatthesethreestepsbetweeneachhandvariation.

Vinyasaup(Vinyasas12–16)Aftercompletingthevariationsshownindetailabove,

flowthroughthissequenceofmovestofinishinSamasthitih.

SeatedBackArchPurvattanasanaVinyasa:15•Flower:8•Dristi:ThirdEye

Purvameans“east”or“front”anduttanameans“intensestretch”.ThisintensefrontbodystretchisthenecessaryandthedirectcounterposetothepreviousintensePaschimattanasana.Theprinciplesoftheprimaryseries,orYogaChikitsa,aretoalignandpurifythebody,externallyandinternally,inordertopreventdisease.Diseaseoriginatesfromanimbalanceinorganfunctions,makingitimperativetopractisetheasanascorrectlyandtolinkthemtogetherinabalancedandpreciseorder.Here,atthebeginningoftheprimaryseries,Purvattanasanaestablishestheexactmethodofposeandcounterpose.Whenanasanadoesnothaveadirectoppositestretch,thenthefoldingforwardandbackwardactionoftheconnectingfullorhalfvinyasaactsasthecounterposeandsorestoresbalance.

VinyasadownFlowthroughthissequenceofmovestoDownward-facingDog.

Sapta7ExhalingFromDownward-facingDog,jumpthroughyourarmstoDandasana

(SeatedStaff).Asyouexhale,rollyourshouldersbackasyouplaceyourhandsflatonthemat,ashoulder-distanceapartandapproximately20cm(8in)behindyourbuttocks,fingerspointingbacktowardyou.Drawyour

abdomenin,liftyourheartregionandlooktoyourtoesdristi.

Aṣṭau8Inhaling(Vinyasa8)Pressingthroughthepalmsofyourhands,bendyourknees

slightlyandputyourweightontoyourheels.Pointthroughyourtoesandplacethesolesofyourfeetflatandfirmlyontothemat.Continuingtolookatyourtoesdristiwhileyouliftyourbodyoffthematwillhelpyou

secureyourfootfoundation.

Aṣṭau8Inhaling–Exhaling(x5breaths)(Vinyasa8)Pushthroughyourfeet,pulluponyourkneecapsandthighs,andliftyourselfupthroughyourpubicbone.Trytorelaxyourbuttocks,

drawinyourabdomen,andincreasetheliftthroughyourchest.Changingyourdristifromyourfeettoyourthirdeye(broomadhya),slowlyrollyourheadbackwardwithoutcollapsingthebackofyourneck.Continuetopressstronglythroughyourpalmstoliftoutofyourshoulders.Feeltheresultingstretchfromtheendsofyourtoestothetipofyournose,and

Nava9Exhaling(Vinyasa9)Slowlyliftyourheadandloweryourselfbackdowntothe

sittingpositiondescribedinVinyasa7.

Nava9Stillexhaling(Vinyasa9)Bendyourtorsoforwardandplaceyourhandsfirmlyonthe

matbesideyourthighs.Looktoyourtoesdristi.

Dasa10Inhaling(Vinyasa10)Pressstronglythroughyourpalms,crossandliftyourlegsoffthemat,anddrawyourkneesintoyourchest.Swingbackand,

exhaling,landinCatvāri.

Vinyasaup(Vinyasas11–15)Flowthroughthissequenceofmovestofinishin

Samasthitih.

Half-lotusBound,SeatedForwardBendArdhaBaddhaPadmaPaschimattanasanaVinyasa:22•Flowers:8&15•Dristi:Toes

Ardhameans“half”,baddhatranslatesas“bound”,padmais“lotusflower”,paschimameans“west”anduttanais“intensestretch”.Thisistheseatedvariationoftheintense,Half-lotusBound,StandingForwardBend.Duetotheseatedfoundationhere,theeffectofgravityintensifiesthedepthandpressureofthelotusheelintotheliverandspleen.Thefullcleansingeffectsofthisasanawillbeachievedonlyifthepositioningofyourheeliscorrect.Payparticularattentiontooptimizingyourhiprotationtolocateyourheelinyourlowerabdomen,justaboveyourpubicbone.Thebindingensuresthatthereisresistanceagainstwhichyourfootcanflexandthis,inturn,pressesyourheeldeeperintoyourorgans.

Vinyasadown

Sapta7InhalingJumpthroughintoDandasana(SeatedStaff)and,takingasmanyextrabreathsasrequired,relaxyourlegs,allowingforlateralrotationofboththighs.Lifttherightleg,bendingatthekneeanddorsi-flexingthefoottoaidalateralrotationofthelowerlegatthekneejoint.Receiveyourfoot

inbothhands.

Sapta7Takeextrabreaths

Leadingwithyourlegandassistingwithyourhands,moveyourthighbonewellback,allowingaslightposteriortiltofthepelvisto

optimizehipopening.Makesurethatyourelaxtheleftthigh.Nowrelaxyourcalfmuscleandbringyourlowerlegtowardyourtorsoontheinside

lineofthekneejoint.Donotforceyourknee.

Sapta7TakeextrabreathsNowplantar-flexyourfoottobringyourrightheelintoyourlowerleft

abdomen,justabovethepubicbone.Holdyourrightfootinplaceandrollyourshinboneandkneedowntowardthemat.

Sapta7TakeextrabreathsThecorrectheelplacementwillresultinonlyyourtoesextendingoutbeyondyourwaist.Holdyourrightfootinplacewithyourlefthandandextendoutthroughyourrightarmtoreachwidearoundbehindyour

Sapta7Inhaling(Vinyasa7)Continuetoreacharoundbehindyourbacktotakeholdofyourrightbigtoe.Nowreachforwardwithyourlefthandandtakeholdof

yourleftfoot.Liftyourchestawayfromyourstraightleftleguntilyourleftarmisstraight.Squareyourshouldersandgazetonasagraidristi.

Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Extendingoveryourheelandmaintainingthelengthinyourspine,foldforwardfromyourhipsandtakeyourchintowardtheshinof

yourleftleg.Flexthefootofyourboundhalf-lotustoensuredeeppressureintothespleen,liverandbowel.Gazetopadhayoragraidristi(toes)andbreathedeeplyforfivefullbreaths.Notethatifyoucannot

bindyourlotusfoot,thendon’tfolddownoveryourstraightleg.

Nava9,Dasa10Inhaling–Exhaling–Inhaling(Vinyasa9)Inhaleandopenupyourchest,asinVinyasa7.Exhaling,releaseyourbinding,crossyourlegs,andplaceyourhandsonthematforwardofyourhips.(Vinyasa10)Inhaleasyoupressfirmlyintothe

floor,liftand,exhaling,swingbacktoCatvāri.

Ekādaśa11,Dvādaśa12,Trayodaśa13Halfvinyasa(Vinyasas11–13)Halfvinyasatotheleftside,jumpingthroughagain(Vinyasas14–17),repeatingset-upasforVinyasas7–14,changingthedirectionsforrightsandlefts.Aftercompletingtheleftside,vinyasaup

(Vinyasas18–22)toSamasthitih.

OneLegFoldedBackTiriangmukhaikapadaPaschimattanasanaVinyasa:22•Flowers:8&15•Dristi:Toes

Tiriangmeans“transverse”,mukhais“face”,ikapadatranslatesas“onefoot”or“oneleg”,paschimameans“west”,anduttanais“intensestretch”.WhenyouplacealegintotheLotus,thelowerhalfofthelegisfoldedlaterallyontheinsidelineofthekneejoint.Thisasanaisthecounterposetothepreviousone(seeHalf-lotusBound,SeatedForwardBend),andthelowerleghereisfoldedmedially,facingbackalongtheoutsidelineofthekneejoint.Asapair,ArdhaBaddhaPadmaPaschimattanasanaandTiriangmukhaikapadaPaschimattanasanafacilitatetheopeningofthehipjoints–first,theoutwardrotationofthehipandthen,second,theinwardrotation–preparingyouforthedeeperhipworkrequiredbythefollowingasanas.

Vinyasadown(Vinyasas1–6)FlowthroughthissequenceofmovestoDownward-

facingDog.

Sapta7Inhaling(Vinyasa7)FromDownward-facingDog,(advanced)jumpintotheair

andbendyourrightlegbackwardfromtheknee.Atthepointofbalance,keeptheliftinordertobringyourstraightleftlegthroughyourarms.

Keeplookingtoaspotonthematinfrontofyouandpreparetolandonyourrightbentleg.(Intermediate)JumpthroughtoDandasana(Seated

Staff).

Sapta7Stillinhaling(Vinyasa7)Loweryourselfgentlydownontothetopofyourrightfootandpositionyourbuttockssquarelyonthemat(advanced).Theheelofyour

rightfootisnowadjacenttoyourrighthipandyourshinbonepressesdirectlydownintothemat.Flexyourleftfootandchangeyourdristitoyourtoes.(Intermediate)Leanontoyourleftbuttockandfoldyourright

legback.

Togroundbothbuttocksandachievemedialrotationofthelowerleg,itmaybenecessarytosoftenandrollyourcalfmuscleonyourfoldedlegouttotheside.Todothis,rollthefleshofyourinsidethighupandtuckthefleshofyourouterthighdowntowardthemat.

Sapta7Stillinhaling

(Vinyasa7)Extendyourspineoutofyourpelvisandreachforwardwithbothhandstotakeholdofyourleftfoot.Openupandliftyourchestawayfromyourstraightleftleguntilyourarmsarestraight.Nowsquareyourshouldersandsitdownintoyourrightbuttocksothatyourhipsaresquare.Drawinyourabdomenandgazetothethirdeyedristi.

Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Maintainingtheextensionoutofyourpelvis,foldforwardoveryourleftleg.Toavoidfallingoveronyourstraightlegside,sitfurtherintoyourrightfoldedlegatthesametimeasyouextendoutthroughyourleftbuttock.Looktothetoesdristiandbreathedeeplyforfivefullbreaths.

Nava9,Dasa10Inhaling–Exhaling–Inhaling(Vinyasa9)Inhaleandopenup,asinVinyasa7.Exhaling,keepyour

torsoextendingforward,releaseyourholdandplaceyourhandsontothematbesideyourthighs.(Vinyasa10)Inhaling,keepyourrightlegbentandliftyourbodyupoffthemat.Foldyourleftlegandpreparetoswing

backtoCatvāri.

HeadoftheKneeAJanuSirsasanaAVinyasa:22•Flowers:8&15•Dristi:Toes

Janumeans“knee”andsirsatranslatesas“head”.JanuSirsasanaAisthefirstofthreehipangleswithheelvariations.Inthisversion,yourbentkneeissetatabouta80–90°angletoyourstraightleg,andyourheelisplacedagainstyourperineum.Itisimportantnottoshiftthesitboneofthebentleg.Yourhipsmustremainsquareandyournavelshouldfaceforward.Theheatandpressureoftheheelagainstyourperineumstimulatesthefunctionsofthepancreasinmen.Thisasanaisalsobelievedtohelpalleviatethesymptomsofcystitis.

facingDog.

Sapta7Inhaling(Vinyasa7)FromDownward-facingDog,jumpupandfoldyourrightlegin(advanced).Atthepointofbalance,keeptheliftgoingtobringyourstraightleftlegthroughyourarms.Landlightlyonthemat,positioningyourheelagainstyourperineumandyourkneeouttotherightsideat80–90°.(Intermediate)JumpthroughtoDandasana(SeatedStaff)and

foldyourrightheelintopressagainstyourperineum.

Sapta7Stillinhaling(Vinyasa7)Takeholdofyourleftfootandliftyourchestawayfromyourstraightleftleguntilyourarmsarestraight.Nowsquareyourshoulders

andsitdownintoyourbuttocks.Tocorrectanytwistingactionofyourspine,pullbackonyourleftbuttockandrollyourrighthipforward.

Engageyourbandhasandcentreyournavelontheinsidelineofyourstraightleg.Gazetothethirdeye.

Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Maintainingtheextensionoutofyourpelvis,equalizethelengthfromyourhipjointtoarmpitonbothsides.Bringingyournavel

forwardtoyourthigh,bendyourelbowsandfoldyourtorsooveryourleftleg.Focusonyourmulabandhatorootdownthroughyourbuttocks.Continuetodrawintheuddiyanabandhatomaintainthelengthandstrengthinyourlowerback.Looktopadhayoragrai(toes)dristiand

Nava9,Dasa10Inhaling–Exhaling–Inhaling(Vinyasa9)Inhaleand”openup”byliftingyourchestawayfromyour

straightleg,asinVinyasa7,andtakeholdofyourleftfootwithbothhands.Exhaling,keepyourshoulderswellforwardofyourhips,releaseyourhold,andplaceyourlefthandonthematbesideyourleftthighandyourrighthandontothematjustforwardofyourrightshin.(Vinyasa10)Inhaling,liftyourbodyupoffthematandslideyourrightshinupthebackofyourrightarm.FoldyourleftlegandpreparetoswingbacktoCatvāri.

Ekādaśa11,Dvādaśa12,Trayodaśa13Halfvinyasa(Vinyasas11–13)Halfvinyasatotheleftside,jumpingthroughagain

(Vinyasas14–17),repeatingset-upasperVinyasas7–14,changingthedirectionsforrightsandlefts.Aftercompletingtheleftside,vinyasaup

HeadoftheKneeBJanuSirsasanaBVinyasa:22•Flowers:8&15•Dristi:Toes

InJanuSirsasanaB,thesecondvariation,theheadofyourbentkneeissetatanangleof85°toyourstraightleg,andyourheelisplaceddirectlyunderyouranus.Sittingtheanusdirectlyontoyourheelhelpstoreinforcethephysicalconnectiontomulabandha.Asinthefirstsequenceofthisseries(seeHeadoftheKneeA),JanuSirsasanaBisalsoofparticularbenefittomeninstimulatingandtonifyingtheurinarysystem.Bysittingonyourheelyoustretchandstrengthenyouranklejoint,anditisalsoapreparatorystretchbeforemovingontothefollowingvariation.

facingDog.

Sapta7Inhaling(Vinyasa7)FromDownward-facingDogjumpupandfoldyourrightlegin(advanced).Atthepointofbalance,keepthe“lift”goingtobringyourstraightleftlegthroughyourarms.Asyouloweryourselfdown,positionyourheelsothatitalignswithyouranus,andthensitfullydownontoyourheel.(Intermediate)JumpthroughtoDandasana(SeatedStaff).Foldyourrightheelintowardyourperineum,pushthroughyourhandsandliftyourbodyup.Moveforwardtosityouranusontoyourheel.

Sapta7Stillinhaling(Vinyasa7)Positionyourkneeatanangleof85°toyourstraightlegandthentakeholdofyourleftfootandopenupyourchestbyliftingitaway

fromyourstraightleguntilyourarmsareatfullstretch.Squareyourshoulders.Flexyourrightfoottoensureyouranusengageswithyourheelandfocusonmulabandha.Theinstepofyourrightfootshouldrunalongtheundersideofyourleftthigh.Centreyournavelontheinsideline

ofyourstraightlegandgazetoyourthirdeyedristi.

Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Maintainingtheextensionoutofyourpelvis,equalizethe

lengthfromyourhipjointtoarmpitonbothsides.Bendforward,bringingyournaveltoyourthigh,bendyourelbows,andfoldyourtorsooveryourleftleg.Pulluponyourleftkneecapandthighanddrawuponyouranalsphincterstomaintainthecontactwithyourheel.Continuetodrawin

uddiyanabandhatomaintainthelengthandstrengthinyourlowerback.Looktothetoesdristiandbreathedeeplyforfivefullbreaths.

Nava9,Dasa10Inhaling–Exhaling–Inhaling(Vinyasa9)Inhaleasyouopenupyourchest,asinVinyasa7,andtakeholdofyourleftfootwithbothhands.Exhaling,keepingyourshoulders

wellforwardofyourhips,releasetheholdonyourfootandplaceyourlefthandonthematbesideyourleftthighandyourrighthandontothematjustforwardofyourrightshin.(Vinyasa10)Inhaling,liftyourbodyupoffthemat,slidingyourrightshinupthebackofyourrightarm.Foldyour

leftlegandpreparetoswingbacktoCatvāri.

Ekādaśa11,Dvādaśa12,Trayodaśa13Halfvinyasa(Vinyasas11–13)Halfvinyasatotheleftside,jumpingthroughagain(Vinyasas14–17)repeatingset-upasforVinyasas7–14,changingthedirectionsforrightsandlefts.Aftercompletingtheleftside,vinyasaup

HeadoftheKneeCJanuSirsasanaCVinyasa:22•Flowers:8&15•Dristi:Toes

InJanuSirsasanaC,thethirdvariation,theheadofthebentkneeissetatanangleof45°tothestraightlegandyourheelisalignedwithyournavel.Theheatandpressurefromtheheelasyoufoldforwardisofparticularbenefittowomen,astheenergychannelsthatstimulatethepancreasarelocatedhere,justbelowthenavel.Thisasanaisalsobeneficialforthefemalereproductivesystem,buttakenotethatitshouldnotbepractisedifyouarepregnant.CorrectplacementoftheheelinthisasanaisdependentontherangeofhiprotationyouhaveandthelengthofyourAchillestendon,andsoitmaytaketimetoachieve.Takecarewiththisasanatoprotectyourknees.

CAUTION

Donotpractisethisasanaifyouarepregnant.

facingDog.

Sapta7Inhaling(Vinyasa7)FromDownward-facingDogjumpthroughyourarmsto

Dandasana(SeatedStaff),bendyourrightleg,receivingyourrightfootinyourhands.Nowdorsi-flextherightfoottostretchthroughyourAchilles

tendonandturnthelowerleglaterallyfromtheknee.

Sapta7Stillinhaling(Vinyasa7)Leanontoyourleftbuttock,keepinglateralrotation,and

releasetheflexioninyourrightfoot.Turnyourrighttoesdowntowardthematatthesametimeasyouplacetheballofyourfootontothematat

45°toyourstraightleg.Usingyourlefthand,lifttheheelofyourrightfoottoaverticalposition.

Sapta7Stillinhaling(Vinyasa7)Slideyourrighthandoutfromunderyourrighttoesandplacebothhandsdownonthemateithersideofyourbuttocks.Pressstrongly

throughyourhandsandliftyourbuttocksoffthefloor.Positionyourpelvisforwardtobringyourheelverticalandinlinewithyournavel.

Sapta7Stillinhaling(Vinyasa7)Sityourbuttocksonthemat,rollyourrightthighforwardand

bringyourkneedowntothematat45°toyourstraightleg.Reachforward,takingholdofyourleftfoot,and“openup”.Positionyournaveloveryourheelasyouengageuddiyanabandha.Liftyourchestawayfromyourstraightleftleguntilyourarmsarestraight,andthensquare

yourshoulders.Looktoyourthirdeyedristi.

Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Bendyourelbowsandfoldoveryourrightheeltobringyourchintoyourleftshin.Feelthedeeppressureofyourheelagainstyour

lowerabdomenandnavel.Maintainthelengthbetweenyourpubicboneandsternumasyouextendyourtorsoalongyourleftleg.Pulluponyourleftkneecapandthigh.Looktothetoesdristiandbreathedeeplyforfive

fullbreaths.

Nava9,Dasa10Inhaling–Exhaling–Inhaling(Vinyasa9)Inhaleand“openup”,asdescribedinVinyasa7.Exhaling,keepingyourshoulderswellforwardofyourhips,releaseyourholdandplaceyourlefthandonthematbesideyourleftthighandyourrighthandonthematjustforwardofyourrightshin.(Vinyasa10)Inhaling,liftyourbodyupoffthematandslideyourrightshinupthebackofyourright

arm.FoldyourleftlegandpreparetoswingbacktoCatvāri.

SageMarichy,SonofBrahmaAMarichyasanaAVinyasa:22•Flowers:8&15•Dristi:Toes

InHindumythology,GodBrahmaisthecreatorofall.TheasanademonstratedhereisdedicatedtoBrahma’sson,Marichy.MarichywasagreatsageandthegrandfatherofSurya,theSunGod,whomwesaluteattheverybeginningofpractice–SuryaNamasakara,orSunSalutes.ItisbelievedthatMarichydiscoveredthisasana–oneofeightvariations,thefirstfourofwhicharerelatedtoYogaChikitsa,theprimaryseries,concerningbodypurification.Thefourvariations–A,B,CandD–arebeneficialtothedigestivesystem,clearingflatulence,indigestionandconstipationandimprovingdigestivepowergenerally.Forwomen,theseasanasareadditionallybeneficialforthereproductivesystem.

Thearmyouusetobindaroundyourbentkneeiscrucial.Trytoextendyourarmsoutofyourshoulderjointsinordertoobtainmaximumlength,andso

deepenthebindingprocess.

facingDog.

Sapta7Inhaling(Vinyasa7)FromDownward-facingDog,jumpthroughtoDandasana

(SeatedStaff)andleanonyourleftbuttock(“halfsitting”).Bendyourrightlegandplaceyourfootjustinfrontofyourrightbuttock(“halfstanding”),aligningyourouteranklewiththeouterfaceofyourrighthipjoint.Flexyourleftfootback,sittallthroughyourspineandpreparetobind.

Sapta7Stillinhaling(Vinyasa7)Placeyourlefthandonthemattotheleftsideand,leaningintothisadditionalfoundation,“halfsitting”,pushwithyourhandtofold

yourtorsoforward,pasttheinsideofyourrightthigh.Foldfromyourhips,asintheSeatedForwardBends.Now,extendingoutofyourright

shoulder,reachforwardwithyourrightarmandaroundyourrightshin.

Sapta7Stillinhaling(vinyasa7)Rollyourshoulderforwardandfoldyourarmupbehindyourback.Transferyourweighttoyourrightfoot,“halfstanding”.Maximize

thelengthofyourleftarmandbenditupbehindyourback.Holdyourleftwristwithyourrighthandandbringyourleftshoulderforward.

Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Squareyourshouldersandpressyourboundrightarmback.Tightenthebindingandusetheopposingforcesbetweenkneeandarms

toleveryourtorsodowntotouchyourchintoyourshin.Drawinuddiyanabandha,directingyourbreathtoyourchestandback,lookto

thetoesdristi,andbreathedeeplyforfivefullbreaths.

Nava9Inhaling(Vinyasa9)Inhaleand“openup”,returningtothepositiondescribedin

Vinyasa7.

[Nocount]ExhalingKeepingtheopposingforcesbetweenyourrightarmpitandrightshin,

releasethebindingandplaceyourhandsdownonthemat.Liftyourrightfootoffthematandfixyourgazetoyourleftfoot.

Dasa10Inhaling(Vinyasa10)Pressyourrightkneehardintothebackofyourrightarm,engageyourbandhas,tipyourtorsoforwardandliftyourleftlegoffthemat.Foldyourleftlegandlooktoaspotonthematasyouswingyour

legsthroughyourarms,preparingtolandinCatvāri.

SageMarichy,SonofBrahmaBMarichyasanaBVinyasa:22•Flowers:8&15•Dristi:Nose

InMarichyasanaB,SageMarichyislikelytohaveobservedthephysicaldevelopmentofachildatplay.Hereweseethedevelopmentalstagewhereababyishalfwaytostanding.Forwomen,theuterusandovariesbenefitfrombeingdeeplymassagedbyyourheelpressingintoyourlowerabdomen.Andifyounormallyexperiencepainfulperiods,practisingthisasanamay,intime,strengthentheuterusandimprovemenstrualfunction.Thestrengtheningeffectontheuterusmayalsohelptoreducetheriskofmiscarriage.

CAUTION

Notethatbecauseofthisasana’seffectontheuterusandovaries,womenshouldnotpractiseduringmenstruationandareadvisedtodiscontinue

performingthissequenceafterthesecondmonthofpregnancy.

facingDog.

Sapta7Inhaling(Vinyasa7)FromDownward-facingDog,jumpthroughtoDandasana(SeatedStaff)and,withoutusingyourhands,liftandbendyourleftleg.Supportingyourfootwithyourhands,relaxyourbuttocksandthigh.Now,

leadingwithyourleftleg,moveyourthighbonewellbackinordertomaximizetheopeningofyourhips.

Sapta7Stillinhaling(Vinyasa7)Relaxyourleftcalfmuscleandbringyourleftheelintoyourlowerrightabdomen,justabovethepubicbone.Holdingyourleftfootinplacewithyourrighthand,placeyourlefthandonthemattoyourleft.Leanintoyourleftthightocreateanewfoundationofthighandhand,

“halfsitting”.Bendyourrightlegandplaceyourrightfootonthematjustinfrontofyourrightbuttock,aligningtheouterfaceofyouranklewiththe

outerfaceofyourrighthipjoint,“halfstanding”.

Sapta7Stillinhaling(Vinyasa7)Extendyourtorsooveryourleftheelandreachbeyondtheinsideofyourrightthighwithyourrightarm.Extendingoutofyour

shoulder,reacharoundyourrightshin.Yourheelmustbeinyourlowerabdomen,withonlythetoesextendingbeyondyourrightthigh.

Sapta7Stillinhaling(Vinyasa7)Foldyourarmupbehindyourbackandtransferyourweightontoyourrightfoot.Extendoutofyourshoulderjointandbendyourleftarmupbehindyourbacktomeetyourrighthand.Holdyourleftwristwith

yourrighthand.Bringyourleftshoulderforwardand“openup”.

Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Pressyourboundrightarmbackagainstyourrightshinandcentreyourchestbetweenyourleftbentkneeandrightfoot.Tightenyourbinding,leveryourtorsodownandtouchthematwithyourchin.Yourheelshouldpressintouddiyanabandha.Looktonasagraidristiand

Nava9Inhaling(Vinyasa9)Inhaleand“openup”,returningtothepositiondescribedin

Vinyasa7.

Dasa10Exhaling–InhalingExhaling,releaseyourbindingandrockonyourbuttockswithyourhandsonthemat.Keepthepressureofyourrightshinintothebackofyour

armpit.(Vinyasa10)Inhaling,pressyourrightkneeintothebackofyourrightarm,engagethebandhas,tipforwardandliftupontoyourhands.LookataspotinfrontofthematandpreparetoswingbacktoCatvāri.

Ekādaśa11,Dvādaśa12,Trayodaśa13Halfvinyasa(Vinyasas11–13)Halfvinyasatotheleftside,jumpingthroughagain.Fromthispoint,repeattheprecedingsteps,changingthedirectionsforrightsandlefts.Aftercompletingtheleftside,vinyasaup(Vinyasas18–

22)toSamasthitih.

SageMarichy,SonofBrahmaCMarichyasanaCVinyasa:18•Flowers:7&12•Dristi:FartoSide

InMarichyasanaC,thethirdvariation,yourlegandpelvicfoundationisthesameasinMarichyasanaA,butinsteadofbindingyourbentlegwiththearmofthesameside,youbindwiththeoppositearm.Thisaddsarotatingelementtotheposture,whichhastheeffectofadditionallymassagingyourlowerabdomenandorgans.Thisasanaisalsoofbenefittoyourentirespine,sincetherotationhelpstocreatelengthandflexibility.Thebindingactionrestrictstheliftofyourribcageandtheexpansionofthelungontheboundside,andinthiswayyourribcageontheoppositesidedevelopsgreaterexpansioninordertoachievefullinhalation.However,don’tleanbackandrotatethroughthelumbarspinebeforebindingoryouwillplaceyourintervertebraldiscsundertoomuchpressure.

Spinalrotationsdonotinvolvetwistingfromthepelvis.Thebindingworkstosityouforwardintoasquarepelvicfoundation.Youthenlengthenoutof

thelumbarspineandrotateonlyinthethoracicspine.

facingDog.

Sapta7Inhaling(Vinyasa7)FromDownward-facingDog,jumpthroughtoDandasana

andleanleft,“halfsitting”.Bendyourrightleg,placingyourfootinfrontofyourrightbuttock,“halfstanding”,aligningtheouteranklewiththeouterrighthipjoint.Flexyourleftfootbackandsittallthroughyourspine;

preparetobind.

Sapta7Stillinhaling(Vinyasa7)Placeyourrighthandontheoutsideofyourbentrightleg.Turnyourrightfootinslightly,towardyourleftleg.Yourrightbuttockremainsoffthematasyoupushyourbentlegacrossyourcentreline

towardsyourleftside.

CAUTION

Becausethisasanacompressestheentireabdomenanduterus,pregnantwomenmustnotpractiseit.

Sapta7Stillinhaling(Vinyasa7)Holdyourbentrightlegovertotheleftsideandflexyourtorsototheright.Bendyourleftarmand,leadingwiththepointofyourelbow,foldforwardtonegotiatepastyourrightbentleg.Trytofold

forwarduntilyourleftarmpittouchesyourrightthigh.

Sapta7Stillinhaling(Vinyasa7)Rollingyourshouldermedially,rotateyourleftarm,benditattheelbow,andfeeditbackaroundyourrightshin.Youmightneedtoplaceyourrighthandonthematbehindyoutohelptonegotiatethebinding,butdonotleanbackorinitiatethespinaltwistyet.Staysitting

forwardandlooktothefrontofyourmat.

Sapta7Inhaling–Exhaling(x5breaths)(Vinyasa7)Maintainyourforwardfoundationandcompleteyourbinding–lefthandholdingyourrightwrist.Sitintoyourrightfootandleftleg.Workyourrightbuttocktowardthematandsittallfromyourpelvis.Leadingwithyoursternum,rotatethroughthethoracicspineandlookoveryourrightshouldertoparsvadristi.Breathedeeplyforfivefull

breaths.

Aṣṭau8Exhaling–Inhaling

(Vinyasa8)Exhaling,releaseyourbinding,swingbacktoyourcentre,andplaceyourhandsonthemat,asshowninVinyasa10.Pressyour

rightkneefirmlyintothebackofyourrightarm,engageyourbandhas,tipyourtorsoforward,andliftyourleftlegoffthemat.Nowfoldyourleftlegandlooktoaspotforwardofthematasyouswingyourlegsthroughyour

armsandpreparetolandinCatvāri.

Nava9,Dasa10,Ekādaśa11Halfvinyasa(Vinyasas9–11)Halfvinyasatotheleftside,jumpingthroughagaintoVinyasa12.Fromthispoint,asperVinyasa7,repeatthepreceding

steps,changingthedirectionsforrightsandlefts.Aftercompletingtheleftside,vinyasaup(Vinyasas14–18)toSamasthitih.

SageMarichy,SonofBrahmaDMarichyasanaDVinyasa:18•Flowers:7&12•Dristi:FartoSide

Inthissequence,thefourthvariation,youincorporatethelegworkseeninMarichyasanaBandcombineitwiththetwistingactionofMarichyasanaC.Theresultisanadvancedasanaanditsharesthebenefitsofthethreevariationsyouhavealreadyseen.Thisisthemostdifficultasanauptothispointintheprimaryseriesandisanexcellentindicatorofthelevelofexpertiseyouhaveachieved.If,forexample,youcannotperformthisasana,thendonotprogressbeyondthispoint.Itisimportanttodeveloptherequiredopeninginyourhipsandanklesbeforeyouattemptanyofthefollowingasanas.

Remember!AllfourvariationsofSageMarichyaresetupfirstwith“halfsitting,halfstanding”.

facingDog.

Sapta7Inhaling(Vinyasa7)FromDownward-facingDog,jumpthroughtoDandasana(SeatedStaff),foldyourleftlegintothelotus,leanyour“lotus”thightothemat,“halfsitting”,andplaceyourlefthanddownonthemat.Nowbendyourrightleganddrawitintowardyourrightbuttock,“half

standing”.Alignyourouterankleandouterrighthipjoint.Onlythetoesofyourleftfootshouldextendbeyondyourthigh.Makesurefootplacement

iscorrect–don’tdrawyourfoottoofarover.

Sapta7Stillinhaling(Vinyasa7)Placeyourrighthandontheoutsideofyourbentrightleg.Turnyourrightfootinslightly.Pushyourbentlegdiagonallyacrossyourcentrelineandpastyourlotusfoot.Holdyourbentrightlegovertotheleftsideandflexyourtorsototheright.Bendyourleftarmand,leadingwiththepointofyourelbow,takeyourarmpitdowntomakecontactwith

yourrightbentleg.

Sapta7Stillinhaling(Vinyasa7)Rollingyourshouldermedially,rotateyourleftarm,bendingitattheelbow,andfeeditbackaroundyourrightshin.Youmightneedtoplaceyourrighthandonthematbehindyoutohelptofacilitatethe

binding.Don’tleanbackorinitiatethespinaltwistyet.Staysittingforwardandlooktothefrontofthemat.

Sapta7Inhaling–Exhaling(x5breaths)(Vinyasa7)Onceyouhavemovedyourleftarmpastyourleftleg,sit

forwardagaintocompleteyourbinding,withyourlefthandholdingyourrightwrist.Sitintoyourrightfootandleftthigh.Workyourrightbuttock

towardthematandsittalloutofyourpelvis.Lengthenyourlumbarspine.Now,leadingwithyoursternum,rotatethroughyourthoracicspineandlookoveryourrightshouldertoparsvadristi.Flexyourleftheelintoyour

lowerabdomenandbreathedeeplyforfivefullbreaths.

Aṣṭau8Exhaling–Inhaling(Vinyasa8)Exhaling,releaseyourbindingandrecentreyourbody.Placeyourhandsonthemat.Keepingthepressureofyourrightshininthe

backofyourrightarmpit,engageyourbandhas.Inhaling,tipforward,liftup,andbalanceonyourhands.Tostopyourselffallingforward,liftyourheadandlooktoaspotforwardofthematandpreparetolandinCatvāri.

Nava9,Dasa10,Ekādaśa11Halfvinyasa(Vinyasas9–11)Halfvinyasatotheleftside,jumpingthroughagaintoVinyasa12.Fromthispoint,asperVinyasa7,repeatthepreceding

steps,changingthedirectionsforrightsandlefts.Aftercompletingtheleftside,vinyasaup(Vinyasas14–18)toSamasthitih.

TheBoatNavasanaVinyasa:13•Flower:7•Dristi:Toes

Navameans“boat”andthisasanagetsitsnamebecausethepostureresemblestheV-shapedkeelofaboat.Themainbenefitofthisasanaisthatitstrengthensthespinalregion.Ifyourinnerbodyisnotstrongandyouhavenotdevelopedthecultivationofbandhasbythisstageofthepractice,thenNavasanacanbedeceptivelydifficulttoperformcorrectly.Tostay“afloat”,theangleofyourlegsandbackmustbesuchthatyourtoesandeyesareatthesameheight.Strongbandhacontrolisnecessarytomaintainastraightspineandlegs.Theunseenenergyharnessedbythebandhasisdynamicallydemonstratedasyouliftyourentirebodygracefullythroughthespacebetweenyourarms,upintoahandstand,andthenbackdownagain–allwithoutanypartofyourbodyorlegstouchingthefloor.

Vinyasadown

Sapta7Inhaling–Exhaling(x5breaths)(Vinyasa7)FromDownward-facingDog,jumpyourlegsthroughyourarmswithoutallowingyourbodyorlegstotouchthemat.Swingyourlegsupasyousitsquarelyonyourbuttocks.StraightenyourbackandlegstocreateadistinctlyV-shapedangle.Youreyesandtoesshouldbeatthesamelevel.Liftyourchestanddrawinyourlowerabdomentoaccessthefulleffectsofuddiyanabandha.Straightenyourarmstothesidesofyourknees.Looktopadhayoragrai(toes)dristiandbreathe

Thealternativetothestraight-legliftistocrossyourlegs,

withouttouchingthefloor,anddrawthemintoyourchestasyouexhale.Rockforwardintoyourhands,pressingfirmlythroughyourpalms,andusethestrengthinyourarmstoliftyourbodyoffthefloor.Keepyourlegstuckedinandresistthetemptationtotouchthematwithyourfeet.

Aṣṭau8Exhaling(Vinyasa8)Maintainingtheliftinyourlegs,placeyourhandsonthematjustforwardofyourhips.Drawyourabdomeninfurtherandfullyengagebothmulaanduddiyanabandhas.Dropyourgazedownwardandslightly

shortenthefrontsideofyourbody.Directyourinternallyharnessed

energyfirmlydownthroughyourpalmsintothemat.

Aṣṭau8Inhaling–Exhaling(Vinyasa8)Pivotyourshouldersforwardofyourwristsand,drawingupwithuddiyanabandha,liftyourself.Engageyourquadricepsanddrawyourlegsbackthroughyourarms.Now,asyouloweryourheadyour

buttocksrise.Continueupintoahandstand.Exhaling,pivotfromthehipsandloweryourlegsthroughyourarms.Landonyourbuttocks,raisingyourlegsandarmsintotheBoat,asinVinyasa7,andholditforfive

deepbreaths.Repeatthissequenceanotherfourtimes,finallyloweringyourselffromhandstandintoCatvāri.

Vinyasaup(Vinyasas9–13)Aftercompletingthelasthandstand,flowthroughthis

sequenceofmovestofinishinSamasthitih.

ArmPressurePostureBhujapidasanaVinyasa:15•Flower:8•Dristi:Nose

Bhujameans“arm”or“shoulder”andpidatranslatesas“pressure”.Thisisthefirstasanainwhichyourbodyissupportedentirelyonthefoundationformedbyyourarmsandhands.Again,theinternalenergyharnessedbythebandhasisdynamicallydemonstratedthroughthetransitionintoandoutofthisasana.Untilthestrengthofyourinnerliftisdeveloped,itwillbenecessarytojumptoyourfeetandthentositdownonyourarms.Whentheinnerlifthasbeendevelopedsufficiently,theaimistojumpintothefinalpositioninonemovement.Fromtheinitialbalancingpositionyourequirefurtherstrengthandcontroltoextendyourchinforwardtothemat.Thestretchimpartedtoyouresophagusiscleansingandpurifying.

facingDog.

Sapta7Inhaling–Exhaling(Vinyasa7)FromDownward-facingDog,jumpupintotheairuntilyoureachthepointofbalance.Butinsteadofjumpingthroughyourarms,asyouhavenowdonemanytimesinthepractice,jumpyourlegsaround

theoutsideofyourarmsandlandonyourfeet.

Sapta7Inhaling(Vinyasa7)Transfertheweightofyourbodyfromyourfeettoyourhandsand,bendingattheelbows,drawyourshouldersthroughyourlegs.Tip

yourheaddownandliftyourbuttockshighupintotheair.Nowpressyourinnerthighsfirmlyintoyourupperarmsandshouldersandpressyourhandsstronglyintothemat,inpreparationforsittingyourbuttocks

Sapta7Exhaling(Vinyasa7)Openupyourchestandpressyourshouldersbackintoyour

thighswithanequalandoppositepressuretothelegs.Usingthecounterbalancingforces,liftyourheadandextendyourchesttoloweryourbuttocks,and“sit”onthebacksofyourarms.Balanceonyour

handsasyourfeetfloatintotheair.

Sapta7Inhaling(Vinyasa7)Pressingthroughthepalmsofyourhands,liftupstrongly

throughyourarms,engageyourbandhas,andasyouliftyourfeet,crossyourrightfootoveryourleft.(Advanced)Jumptothispositionfrom

Downward-facingDog.Whenyoufirstlearnthispose,remainbalancedhereforfivefullbreaths.

Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Slowlyexhaling,bendyourelbowsand,withoutallowingyourlegsorfeettocontactthefloor,touchthematwithyourchin.Atfirstyoumayhavetotuckyourheadinandrestthetopofyourheadonthemat.Trytokeepyourelbowsdirectlyovertheheelsofyourhandsandextendyourbuttocksbackasyouextendyourchinforward.Nowlooktoyour

nasagrai(nose)dristiandbreathedeeplyforfivefullbreaths.

Nava9,Dasa10Inhaling–Exhaling–Inhaling(Vinyasa9)Inhaling,liftyourchin,uncrossyourfeet,straightenyour

armsandlegsintoTittibhasana(Firefly),andlookup.Exhaleasyoupivotatthekneestotakeyourlowerlegsback,balancingonthebackofyourupperarmsinBakasana(Crane).(Vinyasa10)Withthestrengthofyourinhalationanduddiyanabandha,liftyourkneesoffyourarms(seeAṣṭau8Inhaling).Preparetoshootyourlegsbackandyourchestforwardto

landinCatvāri.

Samasthitih.

TortoiseandSleepingTortoiseKurmasanaandSuptaKurmasanaVinyasa:15•Flowers:7,8&9•Dristi:Thirdeye

Kurmameans“tortoise”andsuptais“sleeping”.Thispostureresemblestheshapeofatortoise,firstwithitsheadandlegsextendedoutfromitsshellandthen,second,withitsheadandlegsretractedtoprotectitselfwhileasleep.Theverynatureofatortoiseisslow–anindicationthatthispostureisnottoberushed.Takethetimeyouneedtolearnthedynamicsofthesetwocomplexpostures,sincetheunderstandingthatcomesfromthemisvitalforthecompletionofthesecondhalfofYogaChikitsa(bodycleansingandpurification).Inaddition,thisasanaisthe“gateway”posetoNadiShodhana,orpurificationofthenervoussystem.

Thisasanabeginstoworkonthesubtlebodybystimulatingthekanda(nerveplexus).Thekandaislocatedinthelowerabdomen,wherethebody’sthousandsofnadis(energychannels/nerves)originate.TheTortoiseposehasapurifyingeffectontheheartandlungs.Theopeningofyourhipjointscomingfromworkinearlierposturesisnecessaryhere,allowingyoutoplaceyourlegsoverthebackofyourshouldersandneck.

Byplacingtheweightofyourlegsonthebackofyourneckyoudevelopextrastrengththroughyourentirespine–andthisstrengthisimportantforthefollowingasanas.Yourchestisbroadenedtoo,breathingdifficultiesarecorrected,andwhenyouareabletobalancethestrengthandlengthofyourinhalationsandexhalations,your

thestrengthandlengthofyourinhalationsandexhalations,yourrespiratorysystemcandeveloptoitsfullpotential.

facingDog.

Sapta7Inhaling(Vinyasa7)FromDownward-facingDog,jumpupintotheairtothepointofbalanceandbringyourlegsaroundtheoutsideofyourarms,landing

onthebacksofyourarms,asshownonVinyasa7.

Sapta7Stillinhaling(Vinyasa7)Bendingyourelbows,loweryourselfdownontothematandstretchyourarmsouttothesidesfromunderyourlegs.Continueuntil

thebacksofyourkneesarewelloveryourshoulders.Atthispoint,donotputanypressureonthebacksofyourelbows.

Sapta7Inhaling–Exhaling(x5breaths)(Vinyasa7)Rollyourpubicbonetowardthematand,lengtheningfromyourpubicbonetoyoursternum,bringyourchesttothemat.Widenoutthroughyourcollarbonesandoutthroughyourarmstoyourfingertips,andextendyourchinforward.Nowstraightenyourlegs,pullingupon

yourkneecapsandthighs.Looktoyourbroomadhya(thirdeye)dristiandbreathedeeplyforfivefullbreaths.

Aṣṭau8Exhaling–Inhaling(Vinyasa8)Atthispoint,youlearnthetransitionintoSuptaKurmasanabyyourteacheradjustingthedetailofyourpose.Itispossible,however,toreleaseyourselffromKurmasanaandtoputyourlegs(leftonefirst),oneatatime,behindyourhead.Oryoucanbendyourknees,drawing

yourheelsintocreateaspacetoplaceyourhandsonthemat,ashoulder-distanceapart.Pressfirmlythroughyourpalmsandliftyour

legsoffthemattorollbackontoyourbuttocks.

Aṣṭau8Exhaling–Inhaling(Vinyasa8)Exhaling,releaseyourrightlegandtakeholdofyourleftfootwithyourrighthand.Inhaling,pressfirmlythroughyourlefthand,pushingyourleftshoulderbackintoyourleftthigh.Keepingyourspinestraightandyourpelvissquare,straightenyourleftleg.Feelthestretchthrough

theentirelengthofyourleg.

CAUTION

Kurmasanaisthegatekeepertothisposeandstudentsmustfirstachieveaflat,straightarmsand

legstortoisepositionbeforeattemptingSuptaKurmasana.

Aṣṭau8Exhaling(Vinyasa8)Bendyourleftlegand,rotatingyourhipjoint,turnyourleftkneeoutward.Asyoufoldyourlegbehindyourhead,drawtheleftsideofyourtorsopastyourleftthigh.Tokeepyourleftleglocatedbehind

yourhead,sittallthroughyourspine,pressbackwithyourleftshoulder,andliftyourhead.Nowreleaseyourrighthand.

Aṣṭau8Inhaling–Exhaling(Vinyasa8)Inhaling,maintainyourbalancebyplacingyourlefthandforward.Thenhookyourrightlegoverthebackofyourrightarmandtakeholdofyouranklewithyourrighthand.Exhaling,liftyourrightcalfmusclewiththerightthumbandslipyourleftfootundertheankleofyourrightfoot.Again,drawthesideofyourtorsopastyourrightthigh.Nowflexbothfeettolockyourlegsbehindyourhead.Liftyourheadand

broadenyourchest.

Aṣṭau8Exhaling–Inhaling(x5breaths)

(Vinyasa8)Releaseyourrighthand,placeitonthematandslowlyloweryourselfdowntorestonyourforehead.Extendyourarmsouttothesidesand,rotatinginyourshoulderjoints,foldyourarmsupbehindyourback.

Holdyourleftwristwithyourrighthand.Keepyourbandhasfullyengaged,looktobroomadhya(thirdeye)dristi,andbreathedeeplyfor

fivefullbreaths.

Nava9Exhaling–Inhaling(x5breaths)(Vinyasa9)Exhaling,releaseyourbindingandplaceyourhandsonthematjustunderyourshoulders.Pressfirmlythroughthepalmsofyour

handsandbegintoliftyourheadoffthefloor.Inhaling,usingthestrengthofyourarmsandbandhas,liftyourbodyoffthemat.Tokeepyourlegslocatedbehindyourhead,continuetolooktobroomadhyadristiasyoustronglypressyourheadbackward.Breathedeeplyforfivefullbreaths.

Dasa10Exhaling–Inhaling(Vinyasa10)Exhaling,unlockyourfeetandstraightenyourarmsand

legsintoTittibhasana(Firefly),andlookup.Exhaling,pivotatyourkneesandtakeyourlowerlegsback,balancingonthebackofyourupperarms,intoBakasana(Crane).Withthestrengthofyourinhalationanduddiyanabandha,liftyourkneesoffyourarms(seeAṣṭau8Inhaling).Prepareto

shootyourlegsbackandyourchestforwardtolandinCatvāri.

Samasthitih.

FetusintheWombandRoosterGarbhaPindasanaandKukkutasanaVinyasa:15•Flowers:8&9•Dristi:Nose

Garbhameans“womb”,pindais“fetus”,andkukkutranslatesas“rooster”.ThesetwoposturescomeattheclimaxoftheYogaChikitsaseries,atwhichstageyourbodyisgeneratingoptimumworkingheat.Breathbandhasandvinyasashavecreatedsuchaninternalfirethatyousweatfromeverypore,anditisthisthatprovidesthelubricationyouneed.Thissequenceprovidesmanybenefits,themainonebeingthepressureitplacesonyourspleenandliver.Thismassagestoxinsoutoftheseorgans,producingacleansingeffect.Therockingandrollingmotionisalsoexcellentforyourentirespine,releasinganytensionthatmayhavedevelopedintheTortoisesequence.Therockingandrollingandtheliftingontoyourhandsfurtherdevelopsinnerbodycontrol.

Ifyoudonotproduceenoughlubricatingsweattoallowyourarmstoslipthroughyourlegs,askan

assistanttolightlysprayyourbodywithwaterfromaplantmister.

facingDog.

Sapta7Inhaling–Exhaling(Vinyasas7&8)FromDownward-facingDog,jumpthroughyourarmstoDandasana(SeatedStaff)andfoldyourlegsintoPadmasana(Lotus),rightlegfirst.BearinmindthatitisthespacebetweenyourAchillesand

thighsthatyouwillbeslidingyourarmsthrough.

Aṣṭau8Exhaling(Vinyasa8)Usingyourlefthandasasupport,holdyourfingersstraightlikeaknifeand,aimingyourforearmtotheleft,slideyourrighthandandforearmthroughyourrightlotus,justinfrontofyourleftankle.Reversing

leftsandrights,dothesamewithyourotherarm.

Ifyouneedhelptoachievethisposition,usingonefootasastabilizer,yourpartnerbracestheotheragainsttheundersideofyourknee.Thisarrangementleavesbothhandsfreetopullyourarmthroughyourleg.Yourpartnerreverseslegspositionstopullyourotherarmthrough.

Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Flexyourleftarmtobringyourelbowthrough,andthendrawyourhandsintocupyourface.Balancingentirelyonthebonesinyourrump,lengthenfromyourpubicbonetosternumandopenupyourchestregion.Looktonasagrai(nose)dristiandbreathedeeplyforfivefullbreaths.Ifyoumanagetocloseoffyourearswithyourfingers,the

internalsoundofyourbreathissimilartothesoundsafetushearswhileinthewomb.

Nava9Exhaling(Vinyasa9)Tuckyourheaddownintoyourhandsandshortenthe

distancebetweenyoursternumandpubicboneasyoucurlupintoaball.

Makesureyouroundyourspine–anyflatspotwillimpedetherollingaction.Continuetoexhaleasyourollbackwardalongthelineofyour

spine.

Nava9Inhaling–ExhalingTwistyourbuttocksslightlytotherighttohelpyourotateclockwiseandrollupforward,alongthelineofyourspineasyouinhale.Exhaling,rollbackward,againtwistingyourbuttockstotheright.Repeatthisatotalofninetimestocompleteafullcircle,finishingwithyourspinealignedwith

themiddlelineofthemat.

Nava9Inhaling–Exhaling(x5breaths)(Vinyasa9)Onthelastrollup,usetheforceoftheinhalationtoinitiate

Kukkutasana–placeyourhandsflatdownandstraightenyourarmstoliftyourbodyoffthefloor.Openupyourchest,liftyourheadandlooktonasagrai(nose)dristi.Breathedeeplyforfivefullbreaths.Onthetailof

thelastexhale,slidedownyourarms.

Dasa10Inhaling(Vinyasa10)Slideyourarmsoutofthelotus,placeyourhandstothesidesofthelotus,pressfirmlythroughyourpalms,andliftyourbodyoffthemat.Engageyourbandhasandswingyourlotusthroughyourarms.Atthepointofbalance,releaseyourlotusandpreparetoshootyourlegs

backandyourchestforwardtolandinCatvāri.

Samasthitih.

BoundAngleA&BBaddhaKonasanaVinyasa:15•Flowers:7&8•Dristi:Nose

Baddhameans“bound”andkonais“angle”.ThispostureissometimescalledCobbler’sSeat.YogatextsconsiderBaddhaKonasanaasthegreatestofasanas,claimingitcuresdiseasesrelatedtotheanus.Toachievethetherapeuticbenefits,mulabandhaanduddiyanabandhamustbeengaged.Onamorephysicallevel,thispostureopensyourhipsanditisthecounterposetoBhujapidasanaandKurmasana.AchievingtheBoundAnglemaycomeeasilytothosestudentswhohavespentmanyyearssittingonthefloor.However,thosewhohabituallysitinchairsorhaveplayedveryphysicalsportsmayexperiencesomedifficultyandperhapsdiscomfortorevenpainwhilelearningit.Becauseofthis,youneedtopractiseBaddhaKonasanawithsensitivityandunderstanding.

facingDog.

Sapta7InhalingFromDownward-facingDog,jumpthroughyourarmstoDandasana(SeatedStaff).Sittallthroughyourspineandfullyengagemulaand

uddiyanabandhas,asdescribedonSapta7Exhaling.

Sapta7Inhaling–Exhaling(x5breaths)(Vinyasa7)Bendyourkneesanddrawyourheelsintopressagainsttheperineum.Joinyourfeet,turningyoursolesup(likeopeningupabook).

Now,releasingyourhipjoints,pressyourkneestothemat.Continueactivatingyourbandhas,liftyourchest,andlengthenyourspine.Lookto

nasagrai(nose)dristiandbreathedeeplyforfivefullbreaths.

Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Maintainingtheextensioninyourspine,rollyourpubicbonetowardthefloorand,foldingforwardfromyourhipjoints,placeyourchinonthemat.Looktonasagrai(nose)dristiandbreathedeeplyforfivefullbreaths.Relaxyourshouldersand,workingwiththedirectionalenergyofuddiyanabandha,continuetolengthenthespacebetweenyourpubic

boneandsternumwitheachinhalation.Oneachexhalation,reinforcetheapplicationofmulabandha.

Aṣṭau8Exhaling–Inhaling(x5breaths)Inhaling,releasetheforwardstretchingandsittall.Exhaling,contractinwardfromyourabdomen,andcurlyourspinedownsothatyoucanplacethetopofyourheadonthesolesofyourfeet.Continuelookingto

nasagrai(nose)dristiandbreathedeeplyforfivefullbreaths.Stretchthroughthebackofyourneckinpreparationforthenextposition.

Nava9Inhaling(Vinyasa9)Sittallagain,returningtothepositiondescribedinVinyasa7.

Dasa10InhalingExhaling,releaseyourhands,crossyourlegsandplaceyourhandsashoulder-distanceapartonthemat,justforwardofyourhipjoints.

(Vinyasa10)Inhaling,pressfirmlythroughthepalmsofyourhands,leanforward,liftyourbodyoffthemat,andswingyourlegsthroughyour

arms,andpreparetolandinCatvāri.

Samasthitih.

SeatedAngleUpavishtaKonasanaVinyasa:15•Flowers:8&9•Dristi:ThirdEye,“Up”

Upavishtameans“seated”andkonatranslatesas“angle”.Thissequenceofmovementsistheseatedversionofthestanding,wide-angleposturesofthePrasaritaPadottanasanavariations.Here,withachangeoffoundation,thesciaticnerveisintenselystretched,strengtheningitalongwiththeothernervesthatoriginateinthespineandtravelthroughtothelegs.Yourspinalcolumn,lowerback,andwaistareallstrengthenedasaresult.Theapplicationofmulaanduddiyanabandhasisveryimportant,notonlytoretainanddirecttheinternalenergybutalsotopreventanyoverstretchingofthehamstringsandsciaticnerve.Thesecondcomponentofthisasanaistheelevationoftheposture–aliftthatrequiresasenseofbalancethatisatruetestofthequalityofbandhaapplication.

facingDog.

Sapta7InhalingFromDownward-facingDog,jumpyourlegsthroughyourarmswithoutallowingyourbodyorlegstotouchthemat.Openyourlegswideand

slowlyloweryourselfdownontothemat.

Sapta7Stillinhaling(Vinyasa7)Straightenyourlegsandreachforwardwithyourarmsto

takeholdoftheoutsideedgesofyourfeet.Pressyourthumbonthepoint

betweenthebaseofthebigandsecondtoeofeachfoot.Openup,liftingyourchestawayfromyourlegsuntilyourarmsandbackarestraight.Lengthentheregionbetweenyourpubicboneandsternumandlookup

toyourbroomadhya(thirdeye)dristi.

Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Drawyourlowerabdomenintomaintainthelengthinyourlowerback,rollyourpubicbonetowardthefloor,andfolddown,placingyourchinonthemat.Pulluponyourkneecapsandthighs,rollyourinnerthighmusclesuptowardthesky,andextendthestretchfromyourgrointoyourankles.Drawyourtorsoforward,extendingoutthroughyourchin.Looktobroomadhya(thirdeye)dristiandbreathedeeplyforfivefull

breaths.

Nava9Inhaling(Beginner/intermediate)Releaseyourhands,liftyourheadandtorso,andraiseyourarmstoshoulderheight.(Eventuallyyouwillfindit

possibletoliftyourlegstothebalancepointshowninVinyasa9.)

Nava9Inhaling–Exhaling(x5breaths)(Vinyasa9)Keepingyourlegsstraight,liftthemofftheflooranduptoyourwaitinghands(advanced).Catchtheoutsideedgeofyourfeet.Drawinyourlowerabdomenandrollyourpubicboneforwardtobring

yourpelvistothecriticalbalancepoint.Liftyourchest,looktourdhva(uptothesky)dristi,andbreathedeeplyforfivefullbreaths.

Dasa10Exhaling–InhalingExhaling,releaseyourhands,crossyourlegswithoutallowingyourfeettotouchthefloor,andplaceyourhands,ashoulder-distanceapart,onthematjustforwardofyourhipjoints.(Vinyasa10)Inhaling,pressfirmlythroughthepalmsofyourhands,leanforward,liftyourbodyoffthemat,

andswingyourlegsthroughyourarmsandthenbacktoCatvāri.

Samasthitih.

SleepingAngleSuptaKonasanaVinyasa:16•Flower:8•Dristi:Nose

Suptameans“sleeping”andkonatranslatesas“angle”.ThisasanaisthefirstoftheinvertedasanasanditistheinitialpreparationforSalambaSarvangasana,andtheprerequisiteforChakrasana.TheentrytothisasanaisfromaproneSamasthitih.Thereisalsoanextraexhalationinthispositiontoengagethebandhas.Theuseofbandhacontroliscrucial,first,toprotectyourlowerbackand,second,toinitiatetheinternalenergyyouneedtoliftyourlegsoffthefloor.Neckmusclesarestrengthenedasyoupushwiththebackofyourheadtostarttherolling-upmomentum,andthemusclesalongtheentirelengthofyourspinearemassaged.

facingDog.

Sapta7Inhaling–Exhaling(Vinyasa7)FromDownward-facingDog,inhaling,jumpthroughyour

armstoDandasana(SeatedStaff)andlooktoyourtoesdristi.Exhaling,engagethemula,uddiyanaandjalandharabandhas,groinsandarmpitsand,throughaslowreleaseofthepsoasmuscles,liedownuntilyour

backiscompletelyflatonthemat.Beforeyouloweryourhead,checkthealignmentofyourspineandmakeanycorrectionsnecessarytocentre

yourbodyonyourmidline.Pulluponyourkneecapsandthighs,engageyourbandhacontrol,andstraightenyourarms.Thisisnotarestingorrelaxingposition,however:inessenceitisSamasthitih,exceptthatyou

arelyingdown.

Aṣṭau8Inhaling(Vinyasa8)Rollyourarmsinward,towardyourbody,andplaceyour

handsflatonthematbesideyourthighs.Now,usingtheinternalenergyharnessedbytheapplicationofthebandhas,liftyourstraightlegsoffthe

matandupintotheair.Directingtheinternalliftupthroughyourlegs,andwithapushfromyourarms,liftyourbuttocksandbackoffthematas

Aṣṭau8Exhaling–Inhaling(x5breaths)(Vinyasa8)Exhaling,rollupontoyourshoulders,bringyourlegsover

yourheadtothefloor,openthemout,andholdyourbigtoeswiththefirsttwofingersofeachofyourhands.Straightenyourlegsandbacktolengthenthespacebetweenyourpubicboneandsternum.Lookto

nasagrai(nose)dristiandbreathedeeplyforfivefullbreaths.Attheendofthelastexhalation,flexfurtherintothebackoftheneck–asifyou

weredrawingabowstringback.

Nava9Inhaling(Vinyasa9)Engageyourbandhas,pushwiththebackofyourhead,andbegintorollupalongthelengthofyourspine.Keepyourchintuckedintowardyoursternumasyourolland,justasyoureachthebalancepoint,openupandliftyourheadandchest.Lookuptobroomadhya(thirdeye)dristi.Maintainthisbalanceforthesplitsecondbetweentheendofthis

inhalationandthebeginningofthenextexhalation.

Nava9,Dasa10,Ekādaśa11Exhaling–Inhaling–Exhaling(Vinyasa9)Exhaling,slowlylowerdownintoVinyasa8ofSeatedAngle.(Vinyasa10)Inhaling,liftyourheadupand,exhaling,placeyourhandsdownonthematbesideyourthighs.Pressfirmlythroughthepalmsofyourhands.(Vinyasa11)Inhaling,liftyourentirebodyoffthematandcrossyourlegs.Exhaling,swingyourlegsbackthroughyourarmsto

landinCatvāri.

Samasthitih.

LyingDownLegRaisesSuptaPadangusthasanaVinyasa:28•Flowers:9,11,17&19•Dristi:Nose&Side

Suptameans“sleeping”,padais“foot”andangusthatranslatesas“bigtoe”.Thisasanaistheproneversionofthestandinglegraisesand,onceagain,entryintoitisfromtheproneversionofSamasthitih.Thisisaverydifficultposture,sinceyouare,ineffect,standingwhilelyingdown.Thedifficultyheredoesnotlieinbalance;rather,itisfindingtheconnectiontoyourfoundation.Thegroundhasbeentakenawayfromunderyour“standing”footandsotheuseofbandhacontrolisimportantinrootingyoudownintoaninternalfoundation.The“standing”leg,therefore,hastobeworkedstrongly–justasifyouwerestanding.Theuseofbandhacontrolwillgroundthepostureandprotectyourlowerback.

Tomaintainthenecessarycentralaxisthroughthisposture,itisimportanttoengageallfivebandhas–thepelvicfloor,abdomen,throat,groinsandarmpits

–whilelyingdown.

facingDog.

Sapta7Inhaling–Exhaling(Vinyasa7)FromDownward-facingDog,inhaling,jumpthroughyour

armstoDandasana(SeatedStaff).Exhaling,checkthelineofyourspineasyouliedown,asdescribedinVinyasa7.

Aṣṭau8Inhaling

(Vinyasa8)Placeyourlefthandonyourleftthigh–thisisyour“standing”leg.Engageyourbandhasbothtoprotectyourlowerbackandtoholdyourpelvissquare.Now,drawingonyourinternalenergysource,raiseyourrightlegstraightup.Holdthebigtoeofyourrightlegwiththefirsttwofingersofyourrighthandandlookuptoyourpadhayoragrai(foot)

dristi.

Nava9Exhaling–Inhaling(x5breaths)(Vinyasa9)Exhaling,pushstronglydownthroughyourleftleg,asifstandingonit,andraiseyourbackcompletelyoffthemat.Liftwiththestrengthoftheupperabdominals,combinedwithbandhas,andtouchyourchintoyourshin.Usingtheopposingenergiesbetweenyourrightarmandrightlegtoholdyourbackoffthemat,looktonasagraidristiand

Dasa10Inhaling(Vinyasa10)Keepbothofyourlegsactivatedandloweryourbackand

headdowntothemat–resumingthesamepositionasVinyasa8.

Ekādaśa11Exhaling–Inhaling(x5breaths)(Vinyasa11)Continuingtheengagementofmulaanduddiyanabandhas,pressyourlefthandfirmlyonyourleftthightokeepyourpelvissquareandlevel.Exhaling,releaseyourrighthipjointandrotateyourrightlegouttotherightsideandbringitdowntothemat.Rollyourinnerthighdownandrestyourheelonthemat.Thendrawyourabdomenin,

strengthenbothlegsandlengthenthroughyourspine.Rotateyourheadtolookoveryourleftshouldertoparsvadristiandbreathedeeplyforfive

fullbreaths.

Dvādaśa12Inhaling(Vinyasa12)Pressfirmlythroughyourlefthandandraiseyourrightleg

backuptotheverticalplane,asdescribedinVinyasa8.

Trayodaśa13,Caturdaśa14,Pañcadaśa15Exhaling–Inhaling–Exhaling

(Vinyasa13)Exhaling,liftyourbackoffthematandtouchyourchintoyourshin,asinVinyasa9.(Vinyasa14)Inhaling,loweryourbackandheadbackdowntothemat,asinVinyasa8.(Vinyasa15)Exhaling,loweryourrightarmandlegbackdowntothematandreturntotheneutrallyingdownposition.FromlyingdownSamasthitih,repeatthe

precedingsteps(Vinyasas16–23)fortheleftleg,reversingthedirectionsforrightsandlefts.

Caturvimśatih24–ChakrasanaPrepareAftercompletingtheleftside,initiateChakrasana(Vinyasa24),orthe

BackwardRoll.Placeyourhandsflatonthematbesideyourthighsand,usingtheinternalenergyharnessedbythebandhas,liftyourstraightlegsoffthematandintotheair.Directingtheinternalliftupthroughyourlegstowardthesky,andwithapushfromyourarmsonthemat,liftyourbuttocksandbackoffthefloor.Thisinitialliftingactionisimportanttodevelop,sinceitisthesameactionrequiredtoliftupintotheShoulder

Stand.

ChakrasanaInhaling(Vinyasa24)Continueliftingyourbackoffthemat,bringingyourlegsoveryourheadatabouta45°angle.Raiseyourarmsfromtheirflat

positiononthemattoapositionoveryourhead.Breathandmovementsynchronicity(seeVinyasa),theessenceofvinyasa,isvitalheretoconverttheinternalliftingactionandrollingmomentumintoagraceful

backwardroll.

ChakrasanaInhaling(Vinyasa24)Flowingwiththerollingmomentum,placeyourhandsoverontothemateithersideofyourheadwithyourfingerspointingtowardyourshoulders.Attheexacttimethatyourollontothepointofyour

shoulders,pressfirmlythroughyourpalms.Keepingyourlegsenergizedand,synchronouswiththepushthroughyourpalms,shootyourlegs

backward.Therollingmomentumcombinedwiththeliftthroughyourlegsandthepushfromyourhandswillprovideenoughspacetoclearyourhead.Atthispoint,donotabortthefullChakrasana(BackwardRoll)bydippingoneshoulderortippingyourheadtooneside–thiscouldhurtyourneck.Youmustdeveloptheinnerliftandthesynchronicityofthe

pushthroughyourhandswiththeflowinginhalation.

ChakrasanaExhaling(Vinyasa24)Atexactlythesametimeasyoushootyourlegsbackwardandpushwithyourhands,swingyourheadthroughthespacebetweenyourarms,landingontheballsofyourfeet.BendyourelbowscloseintothesidesofyourtorsoandloweryourselfdownintoCatvāri.Looktothe

nasagrai(nose)dristi.

Vinyasaup(Vinyasas24–28)AftercompletingtheBackwardRollshownindetailabove,flowthroughthissequenceofmovestofinishinSamasthitih.

BothBigToesUbhayaPadangusthasanaVinyasa:15•Flower:9•Dristi:ThirdEye

Ubhayameans“both”,padais“foot”andangusthameans“bigtoe”.ThisasanaisthesameasSuptaKonasana,orSleepingAngle,exceptthattheanglehasbeenclosed,bringingbothlegstogether.Thisasanaisparticularlybeneficialinpurifyingandstrengtheningthewaist,stomach,anusandgenitals.ThepushfromthebackoftheheadandtherollingactionoftheentryintothisasanastrengthenandprepareyourspinefortheclosingpostureoftheYogaChikitsaseries,TheBridge,andthefinishingpostures.Thegracethatcanbeachievedinthestraight-legentryintothisasanademonstratestheinternalenergythatisharnessedbytheapplicationofmula,uddiyanaandjalandharabandhas.

facingDog.

Sapta7Inhaling–Exhaling(Vinyasa7)FromDownward-facingDog,inhaling,jumpthroughyourarmstoDandasana(SeatedStaff)andthen,exhaling,checkthelineof

yourspineasyouliedown,asdescribedinVinyasa7.

Aṣṭau8Inhaling(Vinyasa8)Placeyourhandsonthematbesideyourthighs.Usingtheinternalenergyofthebandhas,liftyourstraightlegsoffthemat.Withapushfromyourarms,liftyourbuttocksandbackandrollupontoyourshoulders.Bringyourlegsoveryourheadtothematandholdyourbigtoeswiththefirsttwofingersofeachhand.Straightenandlengthenyour

legsandback,andlooktonasagrai(nose)dristi.

Aṣṭau8ExhalingAsifdrawingbackabowstring,flexfurtherintothebackofyourneck,engagingjalandharabandha.Makesureyouusethefulllengthofyourexhalationand,attheendoftheexhalation,drawyourlowerabdomeninandengageyourmulabandhaanduddiyanabandha.Continuelookingtonasagraidristitobringyourfocusdeeperintoyourinnerbodycontrol.

Nava9Inhaling(Vinyasa9)Pushstronglywiththebackofyourheadandbegintorollupalongthelengthofyourspine.Keepyourchintuckedintowardyoursternumandallowyourspinetoformacurve.Thetechniquehereistoholdyourtoesverylightlytobridgetheopposingforcesbetweenthe

strengthofyourlegsandarms.Nowroll,leadingfromyournavel,notyourlegs.

Nava9Inhaling–Exhaling(x5breaths)Ifnotcontrolled,thisflowing,rollingmomentumwilltakeyoupastthepointofbalance.Thetechniqueforpreventingthisandstoppingatthebalancepointistoexhalefullyand,atpreciselythesametime,openupyourchestandliftyourhead.Onceyouhaveestablishedbalance,lookuptobroomadhya(thirdeye)dristi.Maintainingyourbalance,breathe

Dasa10Exhaling–InhalingReleaseyourtoes,crossyourlegswithouttouchingthemat,anddrawthemintoyourchestasyoufinishyourexhalation.Atthesametime,withyourhandspoised,rockforwardintoyourhands.(Vinyasa10)Inhaling,keepyourlegstuckedinandoffthematandliftyourbodyup.Then

swingyourlegsbackthroughyourarmstolandinCatvāri.

Samasthitih.

BalancingForwardBendUrdhvaMukhaPaschimattanasanaVinyasa:16•Flower:10•Dristi:Toes

Urdhvameans“upward”,mukhais“face”,paschimais“west”anduttanatranslatesas“intensestretch”.Thechallengeofthissequenceistodeveloptheabilitytobalancewithgraceandpoisewhileadoptinganextremepose.Thissequencefollowsonfromthepreviousoneandsharesitstherapeuticbenefits.Topractiseitcorrectlyandachieveinnerpeace,anappreciationofallfivebandhasneedstobeestablished.AswecometotheendofYogaChikitsa,werepeatthedynamiccounterposecombinationofanintenseforwardbendfollowedbyanintensebackbend.Thebalancingposturesdemonstratetheadvancedlevelofyogaasana,whichcanbeachievedwhenasanasaregroupedinaspecificorder.Iffollowedstrictly,thisorderwillimproveandcleansethejoint,muscle,nerveandorganfunctions.

facingDog.

Sapta7Inhaling–Exhaling(Vinyasa7)FromDownward-facingDog,inhaling,jumpthroughyourarmstoDandasana(SeatedStaff)and,exhaling,checkthelineofyour

spineasyouliedown,asdescribedinVinyasa7.

Aṣṭau8Inhaling–Exhaling(Vinyasa8)Placeyourhandsonthematbesideyourthighsand,usingtheinternalenergyofthebandhas,liftyourstraightlegsup.Withapush

fromyourarms,liftyourbuttocksandbackandrollontoyourshoulders.Bringyourlegsoveryourheadtothematandgripthesidesofyourfeet.Straightenyourlegsandback.Looktonasagraidristi.Now,exhaling,flexfurtherintothebackofyourneck.Engageyourbandhasandprepareto

rolluponthenextinhalation.

Nava9Inhaling(Vinyasa9)Pushstronglywiththebackofyourheadandbegintorollupalongthelengthofyourspine.Keepyourchintuckedintowardyour

sternumandallowyourspinetoformacurve.Holdyourfeetverylightlytobridgetheopposingforcesbetweenthestrengthofyourlegsandarms.Nowstarttoroll–leadingfromyournavel,notyourlegs.

Nava9Stillinhaling(Vinyasa9)Continuetorollupwithstraightlegsandbalanceonthesitbones.Toholdthispointofbalance,keepyourlegsstraightandpointyourtoesupward.Nowstraightenyourarms,openupyourchestandliftyourhead.Drawyourabdomeninandlooktoyourpadhayoragrai(toes)

dristi.

Dasa10Exhaling–Inhaling(x5breaths)(Vinyasa10)Releaseyourkneesandslightlybendthem.Rollyourpubicbonethroughtowardthebackofyourthighstogainliftoutofyourlowerback,extendyourtorsoupalongyourverticallegs,andbringyourchinintoyourshins.Pulluponyourkneecapsandthighstostraightenyourlegs,looktopadhayoragraidristi,andfocusinwardlyonyourmula,uddiyanaandjalandharabandhas.Maintainthisbalanceandbreathe

Ekādaśa11Exhaling–InhalingExhaling,releaseyourfeetandcrossyourlegswithouttouchingthemat,drawingthemintoyourchestasyoufinishtheexhalation.Atthesametime,withhandspoisedintheair,rockforwardintoyourhands.(Vinyasa11)Inhaling,keepingyourlegstuckedinandoffthemat,liftyourbodyup

andthenswingyourlegsbackthroughyourarmstolandinCatvāri.

Samasthitih.

TheBridgeSetuBandhasanaVinyasa:15•Flower:9•Dristi:Nose

Setumeans“bridge”andbandhatranslatesas“lock”,“seal”,or“completion”.ThislastasanaofYogaChikitsaisacounterposetothepreviousgroup,whichstretchedaspectsoftheneckandspine.SetuBandhasanaisacombinationofbalanceandstrength,anditactsasthebridgebetweentheforwardbendingasanayouhavejustcompletedandthebackbendsthatfollow.Astheneckisextendedbackwards,thetopofyourheadandfeetbecomethefoundationsforyourbody.Yourneckmusclesbecomestrongerandmoreelasticasaresult,andyourlegsandbackhavetoworkstronglytosupportyourframe.

CAUTION

Itisessential,whenpreparingyourheadfoundationforTheBridge,thatyouplacethebackofyourhead

onthefloor,ratherthanthetopofit.

facingDog.

Sapta7Inhaling(Vinyasa7)FromDownward-facingDog,jumpthroughyourarmsto

Dandasana(SeatedStaff).Then,bendingyourknees,drawyourfeetinuntiltheyareabout45cm(18in)fromyourpubicbone.Placeyourheelstogether,turnyourtoesoutwardandplaceyourfeetonthemat,Charlie

Chaplinfashion.Looktoyourfeet.

Aṣṭau8Exhaling(Vinyasa8)Holdthesidesofyourbuttockswithyourhandsandlieback,takingtheweightontoyourelbows.Rollyourpubicbonedowntowardthefloor,lengthenthroughyourabdomenandliftyourchest.Continuetolooktoyourfeettoensurethatthelinefromyourheelstoyourchinisas

straightasitcanbeasyoulieback.

Aṣṭau8Stillexhaling(Vinyasa8)Pushonyourelbowsandcontinuetoarchyourspine.Takeyourheadback,placingthebackofyourheadonthemat.Nowpressdownalittlewithyourheadandreleaseyourhandsfromthesidesofyourbuttocks.Next,crossyourarmsandplaceyourhandsunderyourarmpits,engagingthearmpitbandhas.Equalizethefoundationpressurebetweenyourfeet,buttocksandhead.Looktoyournasagrai(nose)

dristi.

Nava9Inhaling–Exhaling(x5breaths)(Vinyasa9)Engageallfivebandhasandbegintopressmorestronglythroughyourfeetandheadtoreleaseyourbuttockfoundation.Thefoundationmustbefirmandequalinbothfeetandheadbeforeliftingyourbuttocksoffthemat.Nowliftstronglythroughyourlegsandupperspine.Continuelookingtoyournasagraidristitomaintainastraight

centralaxis.Onceyouarestableandyourbuttocksareoffthemat,pulluponyourkneecapsandthighstofullystraightenyourlegs.Equalizethepushwithyourhead,androllfromthebackofyourheadtothetopof

yourhead.Maintainyourbalanceandbreathedeeplyforfivefullbreaths.

Dasa10Exhaling(Vinyasa10)Intensifythefocusonyourheadfoundationandslowlybegintobendyourknees.Maintainanequalpressurebetweenyour

headandfeetasyourollbackdownalongthecentrelineofyourcrowntothesamepositionasinVinyasa8.

Ekādaśa11–ChakrasanaInhaling–ExhalingReleaseyourcrossedarmsandplaceyourhandsbackatthesidesofyourbuttockssothatyoucanliftandreleaseyourheadandneck.Usingtheinternalenergyharnessedbythebandhas,liftyourlegsoffthematandintotheair.RollingintoChakrasana,orBackwardRoll,shootyour

legsbackwardandlandinCatvāri.

Vinyasaup(Vinyasas11–15)AftercompletingtheBackwardRollshownabove,flow

throughthissequenceofmovestofinishinSamasthitih.

BackBendingUrdhvaDhanurasanaVinyasa:15•Flower:9•Dristi:Nose

Urdhvameans“upward”anddhanurais“bow”.TheworkofYogaChikitsahasfocusedmainlyoninternalcleansingandthecorrectionofmuscular/skeletalimbalancesthroughforward-bendingpostures.Althoughmanypeoplehavenaturallyflexiblespines,theydon’tnecessarilyhavetheinternalbandhacontrolandlegstrengthrequiredforbackbends.However,ifyouhavereachedtheendoftheprimaryseries,youshouldnowbereadytobegin.Hereagainyouneedyourfootfoundations,butyourhandsandlegswillbeworkinginanentirelynewway.Theemphasisisnowonstretchingandlengtheningyourquadriceps,openingyourgroin,abdomen,andchestand,hence,stretchingthefront,ratherthantheback,ofthebody.

facingDog.

Sapta7,Aṣṭau8Inhaling–Exhaling(Vinyasa7)FromDownward-facingDog,jumpthroughyourarmsto

Dandasana(SeatedStaff).(Vinyasa8)Exhaling,checkthelineofyourspineasyouliedown,straightasifinSamasthitihasdescribedin

Vinyasa7.Engageyourbandhasandprepareyourfoundationfortheupwardbowbydrawingyourfeetintowardyourbuttocks.Placethemontheoutsidesofyourhipsandparallel.Placeyourhandsonthemateithersideofyourhead,ashoulder-distanceapart,fingersspreadandpointing

towardyourfeet.

Nava9Inhaling(Vinyasa9)Relaxyourbuttocks,tuckyourchinintowardyoursternum

and,pressingwithequalstrengthbetweenyourhandsandfeetfoundations,liftyourhead,buttocksandshouldersoffthemat.Toavoid

jammingyourlowerback,andtobalanceyourbody’sweightevenlybetweenyourhands/feetfoundations,itisimportanttoliftyourshoulders

offthematatexactlythesametimeasyourbuttocks.

Nava9Inhaling–Exhaling(x5breaths)(Vinyasa9)Continuetokeepyourbuttocksrelaxedasyouliftintotheupwardbow.Usethestrengthinyourarmsandlegsonly–donotgripwithyourbuttocks,asthiswilllimittheopeninginyourgroin.Withequalforce,pushthroughthepalmsofyourhandsandthesolesofyourfeet,openyourchest,andrelaxthebackofyourneck.Looktoyournasagrai

(nose)dristiandbreathedeeplyforfivefullbreaths.

Dasa10Exhaling-Inhaling(x3breaths)Exhaling,slowlyloweryourselfdownontothetopofyourhead.Take

someofyourbodyweightontoyournewheadfoundationandremainlikethisforthreefullbreaths.Ifyourbackissupple,transfermoreweight

ontoyourhandsandheadandwalkyourfeetalittleclosertoyourhandfoundation.

Nava9,Dasa10Inhaling–ExhalingAgain,pressingwithequalpressurebetweenyourhandsandfeetfoundations,relaxyourneckandbuttocksandliftbackupintotheupwardbow.Breathedeeplyforfivefullbreaths,thencomedown.

Repeatthreetimes.(Vinyasa10)Exhaling,liedown,releaseyourhandsandfeetfoundationsandpreparetoperformChakrasana,orBackward

Ekādaśa11–ChakrasanaInhaling–ExhalingPlaceyourhandsonthematbesideyourbuttocks,engageyourbandhasand,usingtheinternalenergyharnessedthroughbandhacontrol,liftyourlegsoffthematandintotheair.RollingbackwardintoChakrasana,shoot

yourlegsbackwardandlandinCatvāri.

Vinyasaup(Vinyasas11–15)AftercompletingtheBackwardRoll,flowthroughthis

AssistedDropBackUrdhvaDhanurasanaVinyasa:7•Flower:6•Dristi:Nose

Inthefirstbackbendingsequenceyouestablishedthenewhandsandfeetfoundationsandbegantodevelopthepowerandstrengthinyourlegsandarmsneededtosupportyourbackinthisposition.ThenextstepistodropbackwardfromstandingintoUrdhvaDhanurasana.Traditionally,ShriKPattabhiJois,athisyogashala(centre)inMysore,India,introducedthissequencetostudents.Itiscrucial,therefore,tolearnthissequenceonlyfromaqualifiedteacher.Allowingsomebodytoadjustyouinabackdroprequirestrust.Ifthisisnotpresentyouwilltenseyourbackand,so,defeatthepointoftheroutine.

Initiallydroppingforwardontoyourhandsquietenstheordinarythinkingmindandpreparesyournervous

systemfordroppingbackwithoutfear.

Ekaṁ1,Dve2,Trīni3Inhaling–Exhaling–InhalingFromSamasthitih(Vinyasa1)inhale,jumpyourfeethip-distanceapartandparallel,interlaceyourfingers,raiseyourarmsandlookupbehindyourhands–hyperextensiontoyourspine.(Vinyasa2)Exhale,lookdownandcomeintoadeepsquat–flexiontoyourspine.(Vinyasa3)Inhale,powerthroughyourlegsandcomebackuptohyperextensionofyourspine.Notethatthissequenceofvinyasaistopreparethespineandnervoussystemto“dropback”;amovethatisnotnaturaltothenervoussystemsowehavetotrickitintobeingreadyandopen.

Catvāri4Exhaling(Vinyasa4)Exhaleanddropforwardontoallfours,releasingthespinebetweenshoulderandhipfoundations.Thisvinyasapreparesthearmsandhandsforthebackdropandconfirmstothenervoussystemthatthe

“landinggear”works.

Pañca5Inhaling(Vinyasa5)Inhaleandcomeupfromallfours.Standingstrongandtall,liftthroughyourheartandinitiatethebackbend.Yourteacherwillassist

withliftingtheheart.

Ṣaṭ6Exhaling(Vinyasa6)Preparetodropontoyourhands.Flexingforwardinyour

ankles,bringyourshins,kneesandpelvisforwardofyourtoes.Lengthenoutofyourpelvisandbegintoarch.Takeyourheadbackasyoureleaseintoyourteacher’shandsand,justasyouseethematinyourperipheralvision,stretchyourarmsoutstraight.Continuetoarchbackwarduntilyourhandsreachthemat.Trytolandonyourfingers,andthenyour

palms.Allowyourelbowstoactonlyasshockabsorbers–don’tletthembendtoomuchasthiswillunbalanceyourbodyweight;gravitywillthentakeoverandyourshoulderswillbecomeoverloaded.Looktoyour

nasagrai(nose)dristi.

Sapta7Inhaling(Vinyasa7)Allowthepranatoflowand,inhalingwithpowerthroughyour

legs,standup.Arrivebacktostanding.Nowrepeatthecompletesequence(Vinyasa1–7)threetimes.

[Nocount]Exhaling–Inhaling(x10breaths)Withcontrol,squattosittingwhileexhalingandimmediatelyfoldintoaseatedforwardbend.Theadditionofyourteacher’sbodyweightwillintensifytheimportantcounterstretchingelementofthemovement.Exhaling,jumpbacktoCatvāriandthenvinyasauptoSamasthitih.

THEFINISHINGSEQUENCE

Thisgroupofasanasiscalledthe“finishingsequence”forthesimplereasonthatallpractitionersshouldconcludetheirasanapracticewiththefollowingpostures,andtheseshouldbecarriedoutinthepreciseorderinwhichtheyarepresentedinthispartofthebook.AlthoughmostpeoplewillbeabletoatleastattempttheShoulderStand,itisstronglyadvisedthatyoudon’tjust“haveago”atthisasanabeforeyouhavefirstachievedagoodlevelofcompetenceinalltheprecedingones.Byundertakingthepracticeinadisciplinedfashionyoudevelop,overaperiodoftime,thenecessaryexternalandinternalstrengthrequiredtoperformthesesequencescorrectly.Aswithanyphysicallyandmentallydemandingdiscipline,itispossiblethatincorrectpracticecouldleadtoinjuryordisease.Becauseoftheprecisionrequiredwiththeearlierasanas,youarestronglyadvisedtolearntheseposturesfromaqualifiedteacher,somebodywhohasbeencertifiedtoteachbytheGuru,ShriKPattabhiJois.

Inthisphaseofthepracticesession,thefoundationandorientationofthebodychangesfromthatofthestandingandseatedasanas.Here,yourbodywillbeinverted–thus,yourentireweightwillbesupportedonthestrengthyouhavedevelopedinyourinternalarchitectureofbandha:jalandhara,uddiyana,mula,armpitsandgroinbandhas.

Thissectionofasanasconstitutestheclimaxoftheentirepractice.Theinvertedasanashaveapowerfuleffect;theyrepresenttheheightofpurification,andtheShoulderStandandHeadStandareknownas

thequeenandkingofalltheasanas.TheasanasoftheYogaChikitsa,orprimaryseries,representedbythestandingandseatedsequences,aredesignedtomobilizethetoxinsinthebody,whilethissectionofinvertedasanasconsumestheminthedigestivefire(agni).Theseatofagniislocatedinthesolarplexus,sowhenthebodyisinvertedtheflames,whichalwaystravelupward,willcleanseandpurifythedigestiveorgans,rectumandanus.

Inordertoachievelongevity,peoplehavesearchedforthousandsofyearsinthehopeofdiscoveringsomeexternalagent,amagicalelixiroflife.Yogis,however,discoveredlongagothatthisnectar(knownasamritabindu)alreadyexisted,butnotanywhereintheoutsideworld–theyrealizedthatitwaslocatedinsidetheirownbodies.Therealchallengethenbecamehowtopreserveandstorethisinternalnectar.

Whileinameditativestate,theyogisunderstoodthattheessenceofdigestedfoodmadeblood.Theaccumulationof32dropletsofbloodissignificantbecauseitisthispreciseamountthatisrequiredbeforebloodcanbetransformedtovitality,orlifeforce.After32suchtransformationshavetakenplace,amritabinduresults.Theyogisrealizedthatthepreservationofamritabinduwasacrucialcomponentoflifeitself,andthatwithoutitthereisonlydeath.

Inournormaluprightorientation,thedigestivefireactstoconsumethedropletsofamritabinduinitsnaturaldescentfromtheSahasraraChakra,whichistheseventh,andhighest,energycentrelocatedatthecrownofthehead.Thekeytopreservingandstoringthislife-givingnectaristoinvertyourbody,engagethebandhasandbreathethecorrectujjayibreath.

Preservingourvitallifeforce,SalambaSarvangasana,thequeenofallasanas,purifiestheheart,lungsandalltheotherpartsofthebody.

ShoulderStandSalambaSarvangasanaVinyasa:13•Flowers:8,9&8•Dristi:Nose,ThirdEye

Sameans“all”,alambameans“supported”andsarvanga,“alllimbs”.Traditionally,eachshoulderstandandvariationhasitsownfullentryandexitvinyasafromSamasthitih,butnowitiscommonfortheshoulderstandandvariationstobecombinedtogetherasonesequence.Ineachofthefollowingvariations,thetraditionalvinyasanumbersareused,sothevinyasasshowndonotflowfromsteptostep.EachvinyasafollowsonfromSapta(Vinyasa7).

Itisimportanttofollowthepracticerule–startwiththeSuryaNamaskara,proceedthroughtheseriesyouarelearning,andfinishwiththeseasanas.Theorderisinvariable:Halasana,Sarvangasana,Karnapidasana,UrdhvaPadmasana,Pindasana,Matsyasana,andfinallyUttanapadasana.

CAUTION

Onceyouhavecompletedtheseasanasinanypracticesession,practiseonlyShirsasanaand

Padmasana.Performingotherasanasafteryouhavecompletedthefinishingasanasisnotbeneficial.

facingDog.

Sapta7Inhaling–Exhaling(x5breaths)(Vinyasa7)FromDownward-facingDog,inhaling,jumpthroughyourarmstoDandasana(SeatedStaff)and,exhaling,checkthelineofyourspineasyouliedownasifinSamasthitihasdescribedinVinyasa7.

Drawyourabdomeninandengageyourbandhas.Regulateyourbreathasyoubreathedeeplyforfivesteadybreathsandlooktonasagrai(nose)

dristi.

Aṣṭau8Inhaling(Vinyasa8)Rollyourarmsintoplaceyourhandsflatonthematbesideyourthighs.Then,usingtheinternalenergyharnessedbythebandhas,liftyourstraightlegsoffthematandupintotheair.Directingtheinternalliftupthroughyourlegsand,withapushfromyourarms,raiseyour

buttocksandbackoffthemat.Now,bendingyourarms,bringyourhandstoyourwaisttosupportyourback.

Aṣṭau8Inhaling–Exhaling(x25breaths)(Vinyasa8)Continuetoliftyourlegs,buttocksandbackvertically,uptothepointwheretheentireweightofyourbodyissupporteddirectlyonyourshoulders.Here,inSarvangasana,youarecompletelyinverted–fromyournecktothetipsofyourtoes.Yourarmsaretobeusedonlyassupports;theactualliftmustcomefromyourinnerbodyandbandhacontrol.Liftyoursternumintoyourchin,gazetonasagradristi,and

breathedeeplyfor25fullbreaths.

Aṣṭau8Exhaling–Inhaling(x10breaths)(Vinyasa8)Exhaling,movetoHalasana,maintainingbandhacontrol.Keepingthelengthbetweenyoursternumandpubicbone,pivotatyourhipandloweryourstraightlegsoveryourheadtothefloor.Releaseyour

handsfromyourwaist,interlockyourfingersbehindyourback,andstraightenyourarms,bringingyourhandstothefloor.Pointyourtoesandpulluponyourkneecapsandthighs,keepingyourlegsactive.Continuetofocusonnasagraidristiandbreathedeeplyfor10full

breaths.

Aṣṭau8Exhaling–Inhaling(x10breaths)(Vinyasa8)Exhaling,movetoKarnapidasana,placingpressureonyourears.Releasemulabandha(anus)butkeepuddiyana(lowerabdomen)engaged.Keepthelengthbetweenyourpubicboneandsternum,and

bendyourlegs.Separateyourkneesandbringthemintocontactwiththefloorandshoulders.Pressyourkneesagainstyourearsandkeepyourfeettogether.Gazetonasagraidristiandbreathedeeplyfor10full

breaths.

Aṣṭau8Inhaling(Vinyasa8)ReturntoSarvangasana,unlockyourfingersand,once

again,bringyourhandstoyourwaisttosupportyourback.

Nava9Exhaling(Vinyasa9)MovetoUrdhvaPadmasana.Onceagain,engagemula

bandhaandmaintainyourbalance.FromSarvangasana,foldyourlegsdownintoUrdhvaPadmasana.Ifyoucan’tdothiswithoutusingyourhands,thenmaintainbalancewithonehandwhileyouusetheotherto

putyourlegs,oneatatime,intoUrdhvaPadmasana.

Nava9Exhaling–Inhaling(x10breaths)(Vinyasa9)WhileinUrdhvaPadmasana,inhaling,ensurethatyour

bandhacontrolispresentandreleasethehandsupportfromyourback.Maintainyourbalanceandbringyourhandstoyourknees,straightenyourarmsandsupportyourPadmasana,creatinga90°anglebetweenyourlegsandback.Engagemulaanduddiyanabandhasfully,continue

togazetonasagraidristi,andbreathedeeplyfor10fullbreaths.

Nava9Exhaling–Inhaling(x10breaths)(Vinyasa9)Exhaling,moveintoPindasana.ReleaseyourhandsfromyourkneesandslowlybringyourPadmasanadowntorestyourkneeseithersideoryourhead.WrapyourarmsaroundyourthighstobindyourPadmasana.Holdyourfingersorwriststightlyandbalanceentirelyonthebackofyourheadandshoulders.Continuetogazetonasagraidristi

andbreathedeeplyfor10fullbreaths.

[Nocount]ExhalingReleaseyourbindingandbringyourarmsonceagainbehindyourback,

placingyourhandsonthesidesofthemat.Straightenyourarms,pressingyourpalmsfirmlyintothemat.Engageyourbandhas,

maintainingyourheadcontactwiththefloor.Now,usingthestrengthofyourabdomenandtheresistanceinyourarms,slowlyloweryourback,

onevertebraatatime,downontothemat.

Aṣṭau8Inhaling(Vinyasa8)MovetoMatsyasana.Holdthesidesofyourbuttocks,

engageyourbandhasand,pressingonyourelbows,liftyourbackoffthemat.Rollyourpubicbonetowardthefloor,lengtheningthroughyourabdomen,liftyourchestandarchyourback.Looktoyournavel.

Aṣṭau8Exhaling–Inhaling(x10breaths)(Vinyasa8)Continuingtoexhale,completelyarchyourbackandplacethecrownofyourheadonthemat.Releaseyourhandsfromyour

buttocks,liftthepressurefromyourelbowsandholdyourfeet.Raiseyourelbowsfromthematandpressyourkneestothefloor.Looktobroomadhya(thirdeye)dristiandbreathedeeplyfor10fullbreaths.

Aṣṭau8Exhaling–Inhaling(x10breaths)(Vinyasa8)MovetoUttanapadasana.Maintainingthebackarchinyourupperbody,slowlyreleaseyourlegsfromPadmasana.Withoutallowingthemtotouchthefloor,straightenandextendthem,liftingthemasin

Navasana.Bringthepalmsofyourhandstogether,straightenyourarmsandpointyourhandstoyourfeet.Looktonasagraidristiandbreathe

deeplyfor10fullbreaths.

Nava9Inhaling–ExhalingWhileinhaling,bringyourhandsoveryourhead,placingthepalmsflat

ontothematwithyourfingersoutstretchedandpointingbacktowardyourshoulders,andthenperformChakrasana,orBackwardRoll,landingin

Catvāri.

Vinyasaup(Vinyasas9–13)AftercompletingtheBackwardRoll,flowthroughthis

HeadStandSalambaSirsasanaVinyasa:13•Flower:8•Dristi:Nose

Sameans“all”,alambameans“supported”andsirsameans“head”,andifSirsasanaisexecutedcorrectlyitisthekingofallasanas.Hereyoustandcompletelyupsidedown,withoutanyweightonyourhead,whileyousupportyourentirebodysolelywiththestrengthofyourarms,shouldersandbandhas.ThroughthecorrectpracticeofSirsasana,thesubtlenadis(energychannels)inthebrainandsenseorgansarepurifiedbytheincreasedflowofblood.Thevitallife-givingnectar,amritabindu,ispreserved.

CAUTION

Donotallowthefullweightofyourbodytopressdownonyourhead.Liftupcompletelythroughthe

coreofthebody.

facingDog.

Sapta7Inhaling(Vinyasa7)FromDownward-facingDog,keepyourtoestuckedunderandsitdownonyourknees.Bringyourelbowsdownontothemat,interlockyourfingers,andmakeatriangular-shapedbasewithyour

forearms.Bringyourshouldersforwardoveryourhands,pressthroughyourforearmsandliftoutofyourshoulderjoints.Now,lightlyplacethecrownofyourheadonthetopofyourwristsandpressgentlybackwards

intothebaseofyourthumbs.

Sapta7ExhalingPressingstronglythroughyourforearmsandelbows,liftfromyour

shoulderjointsandstraightenyourlegs.Youmayneedtowalkyourtoesintowardyourfacealittlesothatyoucancorrectlypositionyourbuttocksdirectlyaboveyourshoulders.Keeppressingtheheadgentlybackwardtoengagefullywiththeentirespine.Drawyourabdomeninandengageyourbandhacontrol.Atthispointinthesequenceyoumustnotcollapse

yourshouldersorplaceanyweightonyourhead.

Aṣṭau8Inhaling–Exhaling(x25breaths)(Vinyasa8)Walkyourtoesintowardyourfaceuntilyourbuttocksarepositionedalittlepastthelineofyourshoulders.Yourbuttockswillnowcounterbalanceyourlegs.Continuetoworkyourbandhas,pullupon

yourkneecapsandthighs,pressstronglyintothematwithyourforearmsand,whileinhaling,letyourlegsfloatupintotheair.Whentheyare

vertical,pointyourtoes,drawyourlowerribsinandfullyengageyourbandhas.Gazetonasagraidristiandbreathedeeplyfor25fullbreaths.

Nava9,Aṣṭau8Exhaling–Inhaling(x5breaths)Legraiseswhileperformingaheadstandareavariationdesignedtodevelopbandhacontrol.Exhalewhileyouloweryourlegsdowntowardthemat,butjustbeforetheytouchdown,inhaleandraisethembackuptotheverticalposition.Repeatthisfivetimesandthenexhaleasyoupositionyourlegsparalleltothefloor.Holdthispositionforfivefull

breaths.

Nava9Exhaling–InhalingExhaling,slowlyloweryourlegstothefloor.Bendyourknees,pointyourfeetandsitonyourheels.Releaseyourhands,takethembackbesideyourbuttocks,andliftandplaceyourforeheadonthemat.ThisisPose

ofaChild.Breatheinthispositionfortwominutes.

Vinyasaup(Vinyasas9–13)Aftercompletingatwo-minuterestinPoseofaChild,

jumpbackandflowthroughthissequenceofmovestofinishinSamasthitih.

StillingtheWatersPadmasanaVinyasa:14•Flowers:8&9•Dristi:ThirdEye,Nose

Padmatranslatesas“lotusflower”.ThisPadmasanasequence,whichconsistsoffivevariations,isthelastoftheposturestobewovenontothe“threadofthebreath”.Thelotusflowerstandstallabovethesurfaceofthewater,symbolizingasenseofcalmreflectionandinnertranquillity.YogaMudrasealsintheenergyandstimulatesdeepcleansing;Padmasanaregulatesthebreath,stillingthemind;andUthPluthibalancesthepractice.

FollowthisfinalsequencetoconcludetheAshtangaYogapractice:BaddhaPadmasana(BoundLotus),YogaMudra(FinalSeal),Panmasana(SupportedArch),Padmasana(Lotus)andUthPluthi(Lift).

Padmasanaistheclassicyogapositionformeditationand,apartfromtheirindividualbenefits,alltheotheryogaposesaredesignedtoprepareyourbodytobe

comfortableinjustthisone.

facingDog.

Sapta7,Aṣṭau8Inhaling–Exhaling(x10breaths)(Vinyasa7)FromDownward-facingDog,inhaling,jumpthroughto

Dandasana(SeatedStaff),sitstraight,andexhale.(Vinyasa8)InhalingfoldyourlegsintoPadmasana(alwaysfoldyourrightleginfirst).ExhalingperformBaddhaPadmasana:extendyourleftarmaroundbehindyourbackandcatchholdofyourlefttoes,repeatthiswiththe

rightarmtocatchyourrighttoes.Drawyourabdomeninandstraightenthroughyourspine.

Nava9Exhaling–Inhaling(x10breaths)(Vinyasa9)Exhaling,moveintoYogaMudra.Pressyourheelsintoyourlowerabdomenandslowlyfoldyourtorsooveryourheelssothatyourchincomesintocontactwiththemat.Keepyoursitbonesinfirmcontactwiththefloor.Drawyourabdomeninandextendyoursternumforward.Looktoyourbroomadhyadristiandbreathedeeplyfor10fullbreaths.

Nava9Exhaling–Inhaling(x10breaths)(Vinyasa9)Dasa10inhaling,continuetoholdyourtoesandslowlyliftyourheadandsitupright,asinVinyasa8.Nowreleaseyourhandsandplacethemonthematashoulder-distanceapartandapproximately

20cm(8in)behindyourbuttocks.Pressyourknees,buttocksandhandsintothemat.Archbackwardandopenyourchest.Looktobroomadhya

dristiandbreathedeeplyfor10fullbreaths.

Aṣṭau8Exhaling–Inhaling(x25breaths)(Vinyasa8)Inhaling,returntoPadmasana.Releaseyourarchedback

andsitup,bringingyourhandstoyourknees.Jointhethumbandindexfingerofeachhandtogetherandstraightenyourremainingfingers.Drawyourabdomenin,lengthenupthroughyourspinewithoutflaringyour

ribs,andtuckyourchingentlydownintoyoursternum.Looktonasagraidristiandbreathedeeplyfor25fullbreaths.

Nava9Inhaling–Exhaling(x25breaths)(Vinyasa9)Exhaling,placeyourhandsonthematbesideyourthighsandengageyourbandhas.Inhaling,liftyourlotus(UthPluthi).Liftyourkneesuptowardyourchest,pressthroughyourpalmsand,inhaling,liftyourbodyrightoffthemat.Straightenyourarms,looktonasagraidristi

andbreathedeeplyfor25fullbreaths.

Vinyasaup(Vinyasas10–14)FlowthroughthissequenceofmovestofinishinSamasthitih.Nowliedown,coveryourselfwithablanket,andrest.

ClosingMantra

OmSwasthi-prajabhyahparipalayantamNya-yenamargenamahi-mahishahaGo-bramanebhyaha-shuhamastu-niyamLokaa-samasthasukhino-bhavanthu

OmMayallbeperfectmankind.

Totherulersoftheworld–Kings,Queens,PrimeMinisters,andsoon,Pleasegovernwithhonestyandlove,protectingallthatissacred–“life”–sothatallsentientbeingscanliveasafe,

happyandfulfilledlife.Om

Resources

IfyouareinterestedinfurtheringyourstudyofAshtangaYoga,youshouldmakecontactwithanyofthefollowingindividualsorinstitutions.

500LEVELTEACHERSseeJohnScottYoga.com

DebbieBlunden,UKBeataDarowska,POLANDDeenaDavis,UKAndyGill,UKRachelHowlett,UKSandraHowling,UKScottJohnson,UKVayuJung,SOUTHKOREADorothyLoh-Watts,HKDuangtaManomas,CHINAHelenMcCabe,UKNarminMohammadi,UKKiaNaddermier,FRANCEJockOrton,UKTobiasPalm,NORWAYAnneRasmussen,DENMARKBrigidSwanson,UKRoeeWeiss,ISRAELJosefinWikström,SWEDENPamelaYoung,UK

AUSTRALIAEileenHallTheYogaMovesWhiteCity

WhiteCity30AlmaStPaddington,NSW2021www.yogamoves.com.au

Dena&JackKingsburgPOBox1443ByronBayNSW2481www.dena.net.au

Graeme&LeonieNorthfieldPOBox349Bowraville,NSW2449ashtangayogachikitsa.com

CHINAFineYogawww.fineyoga.cominfo@fineyoga.com

GREECERadhaWarrell&PierreSeghirYogaPlusAgiosPavlos,Creteyogaplus.co.uk

INDIASharathJois,DirectorShriKPattabhiJoisAshtangaYogaInstitute#2358thCross,3rdStageGokulamMysore,570002,Karnataka+91988-0185-500

shala@kpjayi.orgkpjayi.org

ITALYLinoMieleAshtangaYogaResearchInstituteViaAnnia54Rome00179+390670497980linomiele.com

POLANDJohnScottWarsawJohnScottYoga.com

UNITEDKINGDOMEcoYogaCentreInverlieverLodgeFord,ArgyllPA318RHScotlandwww.ecoyoga.org

HamishHendryAshtangaYogaLondonDharmaShala92–94DrummondStLondonNW12HN+44(0)7747824178astangayogalondon.com

GingiLeeTheShala1ChestnutRdWestNorwoodLondonSE279EZ

LondonSE279EZwww.theshalalondon.com

LucyScottBlueWaterBarnTrereise,PenzanceTR208TJwww.lucycrawfordyoga.co.uk

UNITEDSTATESOFAMERICAMatyEzratymatyezraty.com

RichardFreemanTheYogaWorkshop202021stStreetBoulderCO80302admin@yogaworkshop.comyogaworkshop.com

SharonGannon&DavidLifeJivamuktiYogaSchool,NY841Broadway2ndfloorNewYorkNY10003jivamuktiyoga.com

ChuckMillerHonokaa,Hawaiiwww.sama-ashtanga.org

TimMillerAshtangaYogaCenterForumShoppingCenter1905CalleBarcelonaSuite#218CarlsbadCA92009

CarlsbadCA92009(760)632-7093ashtangayogacenter.comFurtherreading

Jois,ShriKPattabhi,YogaMala,PatanjaliYogaShalaNewYork,2000

Deiskachar,TKV(withCravens,RH),YogaandtheLivingTraditionofKrishnamacharya,ApertureFoundationHongKong,1998

Feurstein,Georg,TheYogaTradition,ItsHistory,Literature,PhilosophyandPractice,HohmPress,Arizona,1998

Keil,David,FunctionalAnatomyofYoga:AGuideforPractitionersandTeachersLotusPublishing,2014

Miele,Lino,AstangaYoga,LinoMiele,Rome,1999

Millman,Dan,TheWayofthePeacefulWarrior:ABookthatChangesLives,HJKramer,USA,1985

Roach,GesheMichael,HowYogaWorks,DiamondCutterPress,2007

Swenson,David,AshtangaYogaThePracticeManualYogaProduction,Texas,1999

Bach,Richard,JonathanLivingstoneSeagull:AStory,HarperThorsons,2015

Acknowledgements

wouldliketothankthefollowingpeoplefortheirsupportandencouragementintheproductionofthisbook.FirstandforemostthanksgotomydearGuruji,ShriKPattabhi

Jois,whohassincepassedaway,forallhiswisdomandhiswillingnesstoshareit,andhislifededicationtotheteachingandpreservationofAshtangaYoga,withoutwhichmylife’sworkwouldnotexist.Hisessenceandwisdomstillenrichesmyspiritbeyondwords.

ToLucyCrawford-Scottforherlovingsupport,heradditionalknowledge,writingskillsandallthetimewespenttogetherintheearlyhourstomeetdeadlines.

ThankstoSharath,forhisyearsofdedicationtothepracticeandteachingofAshtangaYoga,forallthoseadjustmentsandforbeinganinspirationtome.AndtoDerekIreland,forbeingmyfirstteacher,andsomuchmore.

ToHamishHendry,forhislove,friendship,honestopinions,andforthetranslationoftheSanskrittitles.Also,onmybehalf,thanksforpresentingthefirstdraftofthisbookbyhandtoGuruji.

MythanksgotoEddieStern,forhisfriendship,love,wisdom,guidanceandalwayshavingthetimewhenhelpisneeded.Myappreciation,too,forsupplyingthephotographofGuruji.ToGingiLee,forhislove,friendshipandkindness,andforallowingustophotographaclassinactionattheSangamYogaCentre.

ToKristinaKaritinos-Ireland,forherstrength,loveandthecontinuationofDerek’swork,andhergenerosityinsupplyingthephotographofDerekIreland.ToTomSewall,forcapturingsuchacharacteristicimageofGurujiandforallowingmetousethephotograph.ThankstoJosephDunham,forhistimeandwisdomandforactingasmypoliticaladvisor.AndtoTonyRutland,forhiskind

foractingasmypoliticaladvisor.AndtoTonyRutland,forhiskindheart,generosity,timeandpatience,andalsoforhisintegrityandforsharinghislegalknowledgewithme.

Iwouldalsoliketoexpressmyappreciationtoallthestudents,forprovidingtheopportunityformetoexplorethemethodandthepractice,andthusteachingmesomuch.

Mythanksalsogotothephotographicmodels,LucyCrawford-Scott,BumniDaramola,ScottJohnson,EllaMcCabeBarton,JuliaScott,andofcoursetophotographersColinBowling,PaulForresterandRuthJenkinsonfortheirdiligence,patience,attentiontodetailandtheirsenseoffunduringthephotographicsessions.

AndmyspecialthanksgotobothmyeditorJonathanHiltonandgraphicdesignerPeggySadlerfortheirwillingnesstolearnandtheirunrelentingpatience.Alsofortheirflexibilityinallowingmesuchfreedominthepresentation.

AuthorBiography

JOHNSCOTTwascertifiedtoteachAshtangaYogabySriKPattabhiJois,“Guruji”,in1995,andhasbeenteachinginternationallyinhighlyacclaimedworkshopsandteachertrainingseversince.

IntroducedtoGuruji’svinyasa“CountedMethod”byhisfirstteacher,DerekIreland,in1987,Johnstrivestopassonthesutras,or

teachings,withanauthenticyetplayfulnaturewhileimpartinghisowntakeonGuruji’swordsofwisdom–“Practise,alliscoming”and

“allisGod”.

OverthecourseofmanyvisitstoMysore,India,Johnhascontinuedhislifelongresearch,studyandpracticeofJois’sAshtangaYoga.Hehasraisedafamily,pennedhisinternationallyrecognizedPrimarySeriespracticeglyphs–whichhecontributedtoLinoMiele’sbookAshtangaYoga–andreleasedhisownAshtangaYogaDVD.

Withover30yearsofcontinuedpractice,Johntravelsworldwidetosharewithstudentshisengaging,uniqueandrefreshinginsights,

helpingthemtoelevatetheirtrainingbeyondthephysicalposturestoafocussedmovementmeditation,andinspiringthemtobegintheirownjourneyofselfstudyanddiscoverwhatthepracticetrulymeans

forthem.

ashtanga yoga: the essential step-by-step guide to dynamic yoga

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