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Friday, 30 September 2016

Texts for Yoga Students - Ramaswami's October 2016 newsletter PLUS a Krishnamacharya reader

Posted on September 30, 2016 by ravi
Ramaswami with with his teacher of over thirty years T. Krishnamacharya


योगः कर्मसु कोशलम्
yogaḥ karmasu kouśalam

Texts for Yoga Students

Sri Krishnamacharya, apart from Hatayoga (asanas, pranayama, mudras and health applications of Hatayoga) also taught chanting several chapters of the Yajur Veda. In addition he taught several original texts for Yoga students. During the course of three decades of study with him I had the opportunity to study several of the texts which he considered useful for Yoga students. . I have of late been offering some of these texts for yoga teachers and students who would like to broaden their base with more textual studies

1.  Perhaps the most important text would be the Bhagavatgita. A couple of years back I taught the whole text verse by verse at Steve Brandon's Harmony Yoga in Wells, UK. It was a 13 day,70 hr program. Subsequently I taught several chapters of it at Sarah Mata's Studio in Los Angeles. Bhagavatgita even as it is known as a Brahma Vidya is considered a Yoga Sastra, My Guru would draw many parallels between Yoga Sutra and the Gita. This program can be done in about 50 hrs in ten days for interested yoga students

2. The Yoga Sutras is a unique text of Maharshi Patanjali and is a masterpiece. Yoga students interested in the philosophy of yoga should study this text. I have had the privilege to teach this subject several times as part of my 100 and 200 hr Teacher Training programs. This can be taught sutra by sutra in 20 hrs.

3. After we completed the study of YS, my Guru taught us at length the Samkhya Karika, an important text teaching the Samkhya philosophy, a sibling philosophy of Yoga. Several ideas of yoga become clear by studying this wonderful text written by a great scholar/philosopher Iswarakrishna. Some consider him to be an avatara of the great Sanskrit writer Mahakavi Kalidasa. This can be taught verse by verse in about 20 hrs

3. Hatyogapradipika is a standard text studied by Hatayogis. Written by Svatmarama, it is one of the most studied books by Hatayogis. This (the first three of the four chapters) may be taught sloka by sloka in about 20 hrs,

4. Sri Krishnamacharya in the course of my long study taught several other texts. He taught Yoga Yagnyavalkya. Though not so well known as Hatayogapradipika, discerning yogis pay attention to the teachings of this text. This can be taught sloka by sloka in about 20 hrs

5. Upanishad studies were an important part of Sri Krishnamacharya's teachings. Katopanishad was one of the important ones. In fact I learnt the chanting of the entire 3 chapters of Taittiriya Kataka (It takes about 2 hrs to merely chant the whole text), which is said to be the inspiration for the Katopanishad. All the 6 chapters of this upanishad can be taught in a 15 to 20 hr program.

6.Sri Krishnamacharya taught two major upanishads, Brihadaranyaka and Chandogya upanishds. Readings of some of the important Vidyas from these upanished can be material for a short 20 hr progra

7. Other smaller upanishads that Sri TK taught also may be of interest for serious yoga students--- like Mundaka, Mandukya, Prasna, Taittiriya, Svetasvatara etc.
Adi Sankara's Yoga Taravali is a masterpiece. This can be taught in about 20 hrs.

Sri Krishnamacharya even as he taught Yoga as it is popular in modern times, felt that the yoga students should also have a solid philosophical base and he was always willing to impart such knowledge to his students.

I am now in Madrid, Spain teaching a 100 Hr Certificate TT program in Vinyasakrama Yoga at Dhara Yoga. Yoga students and teachers from different parts of Europe are attending the program, a very talented and dedicated group. It will be over on Oct 8th, 2016



During September 2016 I taught an extended weekend workshop at Chicago Yoga Center in Chicago. There was a 6 hour program on KaTopanishad, in which we could cover the first three of the 6 chapters. I also taught the three chapters of HaTayogapradeepika during the weekend (12Hrs).


Earlier in September I completed the 25 hr Certificate program in Core Vinyasakrama Yoga at Hatha Vinyasa Yoga Schule Institute in Mainz, Germany.




Srivatsa Ramaswami
--
http://groups.google.com/group/vinyasa-krama



Appendix


from my Yoga Reading list page at the top of the blog
http://grimmly2007.blogspot.jp/p/yoga-reading-list.html

A Krishnamacharya Reading list (inc. Pdf Links).



from interviews with Pattabhi Jois

Namarupa Magazine, fall 2004. http://tinyurl.com/o9fz3j9

1.What did Krishnamacharya teach you?

"What my teacher taught me is exactly the same method I am teaching today. It was an examination course of primary, intermediate, and advanced asanas. He also taught me philosophy. For five years, we studied the great texts. He would call us to his house and we would stand outside and wait to be called in. Sometimes, we would wait the whole day. He would usually teach us for one or two hours every day: asanas early in the morning and, around 12 o’clock, philosophy class. He also taught us pranayama, pratyahara [sensory withdrawal], dharana [concentration], and dhyana [meditation]. And, in addition to the Yoga Sutras and Bhagavad Gita, he also taught Yoga Vasishta, Yoga Yajnavalkya, and Samhita. And all in Sanskrit". Pattabhi Jois

T. Krishnamacharya


Following on from my earlier 

Sri K. Pattabhi Jois' READING LIST from from the 'original' Ashtanga diploma syllabus list given to Nancy Gilgoff and David Williams in 1974

I thought it might be useful to make a similar post of a Krishnamacharya reading list.
Below are Krishnamacharya's own works as well as texts (Upanishads, sutras, samhitas etc.) mentioned by Krishnamacharya in his Bibliographies as well as texts Krishnamacharya taught to his student Srivatsa Ramaswami over a thirty year period.
Where possible I've linked to a free downloadable pdf version of the text.

Contents.

1. Main texts by Krishnamacharya

2. Complete list of Books/texts by T. Krishnamacharya

 3. Bibliography from from Yogasanagaly 

4. Bibliography from from Yoga Makaranda 

5. A course of study with Krishnamacharya

Appendix

Thirty Minor Upanishads

I'm adding this post to my Krishnamacharya Resource page and will add any other relevant texts mentioned by his students as I come across them.





1. Main texts by Krishnamacharya



Yoga Makaranda (Mysore 1934)pdf

Yogasanagalu translation (Mysore 1941) (link) 

Note I'm posting the last section of the translation this week ( on pranayama) followed quickly by the full text in book for for free download.

Krishnamacharya's Yoga Makaranada Part II pdf

Krishnamacharya's Salutations to the teacher and Eternal one pdf

Yoga Rahasya 

Selections from chapter 1
http://grimmly2007.blogspot.co.uk/2014/11/from-chapter-1-yoga-rahasya-of.html

Selections from chapter 2
http://grimmly2007.blogspot.co.uk/2014/11/from-chapter-2-yoga-rahasya-of.html

Selections from chapter 3
http://grimmly2007.blogspot.co.uk/2014/11/from-chapter-3-yoga-rahasya-of.html

Selections from chapter 4 
http://grimmly2007.blogspot.co.uk/2014/11/from-chapter-4-yoga-rahasya-of.html


Rare photograph of Krishnamacharya assisting.



2. Complete list of Books/texts by T. Krishnamacharya:
from http://krishnamacharya.net/works
unfortunately most of the articles mentioned have not been released


Yoga Makaranda (Mysore 1934)pdf
Yogasanagalu translation (Mysore 1941) (link)
Yoga Rahasya 
Yogavalli

Other works (essays and poetic compositions):
“Yogaanjalisaaram”
“Disciplines of Yoga”
“Effect of Yoga Practice”
“Importance of Food and Yoga in Maintaining Health”
“Verses on Methods of Yoga Practice”
“Essay on Asana and Pranayama”
“Madhumeha (Diabetes)”
“Why Yoga as a Therapy Is Not Rising”
“Bhagavad Gita as a Health Science”
“Ayurveda and Yoga: An Introduction”
“Questions and Answers on Yoga” (with students in July 1973)
“Yoga: The Best Way to Remove Laziness”
“Dhyana (Meditation) in Verses”
“What Is a Sutra?”
“Kundalini: Essay on What Kundalini Is and Kundalini Arousal (sakti calana) Based on Texts Like the Hatha Yoga Pradipika, Gheranda Samhita, and Yoga Yajnavalkya”
“Extracts from Raja Yoga Ratnakara”
“Need for a Teacher”
“Satvika Marga” (“The Sattvic Way”; philosophy/spiritual/yoga)
“Reference in Vedas to Support Vedic Chanting for Women” (philosophy/technical)
“Fourteen Important Dharmas” (philosophy)
“Cit Acit Tatva Mimamsa” (philosophy)
“Sandhya-saaram” (ritual)
“Catushloki” (four verses on Sankaracharya)
“Kumbhakonam Address” (catalog)
“Sixteen Samskaras” (rituals)
“Mantra Padartha Tatva Nirnaya” (rituals)
“Ahnika Bhaskaram” (rituals)
“Shastreeya Yajnam” (rituals)
“Vivaaha” (marriage rituals)
“Asparsha Pariharam” (rituals)
“Videsavaasi Upakarma Nirnaya” (rituals)
“Sudarshana Dundubhi” (devotional)
“Bhagavat Prasadam” (devotional)
“Narayana Paratva” (devotional)
“About Madras” (miscellaneous)





3. Bibliography from from Yogasanagaly 
T. Krishnamacharya (Mysore 1941)


I did not attempt a detailed review of all ancient yoga treatises since it will make this book very long and perhaps cause boredom to the readers.  Please forgive.  This writing is mainly based on the following texts:

Patanjalayogasutra

Hathayogapradipika

Rajayogaratnakara
see  also http://www.saujanyabooks.com/details.aspx?id=14489

Yogakuranti (Yoga Korunta- lost?).

Upanishads related to yoga

Learning’s from my Guru and self-experience





4. Bibliography from from Yoga Makaranda 
T. Krishnamacharya (Mysore 1934)



"This text contains the essential concepts from many texts of antiquity listed below.
I have studied the texts listed below under the blessing of a great teacher and have explained the truths contained in them that I have personally experienced. I request that the Lord of the auspicious Karnataka throne, the great Lord and Emperor, the fourth Sri Krishna Rajendra, accept this work and allow my
humble self to fulfil my endeavor and bless me.
More than this, I have nothing to say in this preface.


Bibliography
1. Rajayoga Ratnakaram pdf (in Telugu)
2. Hathayoga Pradipika pdf
3. Yoga Saravalli pdf
4. Yoga Balaprathipikai (?)
5. Ravana Nadi  (Article)
6. Bhairava Kalpam pdf
7. Sri Tattvanidhi (wikipedia- see also Normon Sjoman's Yoga tradition of the Mysore palace)
8. Yoga Ratnakarandam (?)
9. Mano Narayaneeyam Pdf
10. Rudrayameelam (Rudrayamalam) PDF
11. Brahmayameelam Pdf
12. Atharvana Rahasyam (?)
13. Patanjala Yogadarshanam (0nline)
14. Kapilasutram
15. Yogayajnavalkyam
16. Gheranda Samhita pdf
17. Narada Pancharatra Samhita
18. Satvata Samhita
19. Siva Samhita pdf
20. Dhyana Bindu Upanishad pdf
21. Chandilya Upanishad pdf
22. Yoga Shika Upanishad
23. Yoga Kundalya Upanishad pdf
24. Ahir Buddhniya Samhita
25. Nada Bindu Upanishad pdf
26. Amrita Bindu Upanishad pdf
27. Garbha Upanishad pdf


Srivatsa Ramaswami chanting with T. Krishnamacharya

5. A course of study with Krishnamacharya


from My studies with Krishnamacharya - Srivatsa Ramaswami (Namarupa article)
http://www.dailycupofyoga.com/wp-content/uploads/2010/10/studies_with_tk_ramaswami2.pdf

Ramaswami studied with Krishnamacharya for over thirty years, in this article he relates his studies of asana, chanting as well as some of the many he texts he studied with his teacher


"Normally, I had two to three sessions per week, but there were occasions when I had the privilege of going to him twice a day, for ásana practice in the morning and for chanting or the study of texts in the evening". 

Some texts Ramaswami studied with Krishnamacharya

BrahmaSutras PDF
Samkhya kalika-Kapila pdf

Sad-Vidyá (?)Chándogya Upanishad pdf
Mándukya Upanishad pdf
Taittiriya Upanishad pdf
Prasna Upanishad pdf
Mundaka Upanishad pdf
Isvásya Upanishad pdf
Brhadáraóyaka Upanishad pdf
Svetavatara Upanishad pdf
Kausitaki Bráhmana Upanishad pdf

Bhagavad Gitá, pdf

The Yoga Sutras of Patañjali (Online ) was the centrepiece of our yoga studies.
(Note:I recommend the Bryant and/or Aranya editions)

Another philosophy he was keen to teach was Nyáya and the later version, Tarka. He started teaching..

TarkaSamgraha, pdf a compact text on Vedic logic.

Hathayogapradipika pdf in detail, except portions of the last chapter and some of the third, which he said contained obnoxious practices inconsistent with the teachings of sáttvika yoga and the Yoga Sâtras.

Yogayajnavalkyam pdf in detail.

Some of the other texts that he referred to and taught in portions included

Gheranda Samhita pdf
Siva Samhita. pdf
Yoga Rahasya (Amazon) was not published, but he frequently quoted from the text and after a while taught a few chapters from it.

Ramaswami also mentions elsewhere that Krishnamacharya would teach the Ramayana extensively.

Link to article pdf



Thirty Minor Upanishads

tr. by K. Narayanasvami Aiyar

[1914]


Title Page
Contents
Foreword
1. Mukṭikopanishaḍ of Śukla-Yajurveḍa
2. Sarvasāra-Upanishaḍ of Kṛshṇa-Yajurveḍa
3. Nirālamba-Upanishaḍ of Śukla-Yajurveḍa
4. Maiṭreya-Upanishaḍ of Sāmaveḍa
5. Kaivalya-Upanishaḍ of Kṛshṇa-Yajurveḍa
6. Amṛṭabinḍu-Upanishaḍ of Kṛshṇa-Yajurveḍa
7. Āṭmaboḍha-Upanishaḍ of Ṛgveḍa
8. Skanḍa-Upanishaḍ of Kṛshṇa-Yajurveḍa
9. Paiṅgala-Upanishaḍ of Śukla-Yajurveḍa
10. Aḍhyāṭma-Upanishaḍ of Śukla-Yajurveḍa
11. Subala-Upanishaḍ of Śukla-Yajurveḍa
12. Ṭejobinḍu-Upanishaḍ of Kṛshṇa-Yajurveḍa
13. Brahmopanishaḍ of Kṛshṇa-Yajurveḍa
14. Vajrasūchi-Upanishaḍ of Sāmaveḍa
15. Śārīraka-Upanishaḍ of Kṛshṇa-Yajurveḍa
16. Garbha-Upanishaḍ of Kṛshṇa-Yajurveḍa
17. Ṭārasāra-Upanishaḍ of Śukla-Yajurveḍa
18. Nārāyaṇa-Upanishaḍ of Kṛshṇa-Yajurveḍa
19. Kalisanṭāraṇa Upanishaḍ of Kṛshṇa-Yajurveḍa
20. Bhikshuka-Upanishaḍ of Śukla-Yajurveḍa
21. Naraḍaparivrājaka-Upanishaḍ of Aṭharvaṇaveḍa
22. Śāṇdilya-Upanishaḍ of Aṭharvaṇaveḍa
23. Yogaṭaṭṭva-Upanishaḍ of Kṛshṇa-Yajurveḍa
24. Ḍhyānabinḍu-Upanishaḍ of Sāmaveḍa
25. Hamsa-Upanishaḍ of Śukla-Yajurveḍa
26. Amṛṭanāḍa-Upanishaḍ of Kṛshṇa-Yajurveḍa
27. Varāha-Upanishaḍ of Kṛshṇa-Yajurveḍa
28. Maṇdalabrāhmaṇa-Upanishaḍ of Śukla-Yajurveḍa
29. Nāḍabinḍu-Upanishaḍ of Ṛgveḍa
30. Yogakuṇdalī-Upanishaḍ of Kṛshṇa-Yajurveḍa
Index of Proper Names




Read More
Posted in Krishnamacharya reading list, Ramaswami newsletters, Yoga reading list | No comments

Thursday, 29 September 2016

Final chapter from Krishnamacharya's Yogasanagalu Part I An asana sequence.

Posted on September 29, 2016 by ravi
UPDATE
First edit of the full English translation of Yogasanagalu can now be downloaded for personal study from here.
http://tinyurl.com/z9jy7cp
(future edits to come perhaps with some of my own notes on the text)



Thank you to Satya for coming back to Krishnamacharya's Yogasanaglu (Mysore 1941) for us and translating the final chapter that was added to the 3rd edition of the text in 1972, along with all the photos of Krishnamacharya practicing in his eighties.

The full text is being translated on this page above
http://grimmly2007.blogspot.jp/p/yogasanagalu-translation-project.html
and is now virtually complete, I will post the final section on pranayama next week.

Yogasanagalu was Krishnamacharya's second Mysore text following Yoga Makaranda ( Mysore 1934) and contains the table of Asana from which Pattabhi Jois, with some minor tweaks, taught his course at the Sanskrit College that formed the basis of today's Ashtanga Yoga 'style'.

This additional chapter added in 1972 will be more familiar to those who have been exposed to Ramaswami's teaching of 'Vinyasa Krama', however it appears that Krishnamacharya was teaching along these lines while in Mysore to private students and 'patients', perhaps in a side room while Pattabhi Jois, one of his assistants, would lead the boys of the palace through their group asana class. The slower breathing and Kumbhaka instruction we see here were all present in Krishnamacharya's first Mysore text Yoga makaranda ( available for free download above http://grimmly2007.blogspot.jp/p/free-downloads.html)


Note on Photos: In the original text of Yogasanagalu (1941) Krishnamacharya included instruction for twenty-one asana, these are the same instructions we find in the earlier text, Yoga Makaranda 1934 ( although that text contained twice as many asana). It seems likely that early editions of Yogasanagalu contained the same photos relating to the instruction as in Yoga Makaranda.

Krishnamacharya kept the instructions for the twenty-one Yoga Makaranda asana in the later editions of Yogasanagalu but not the photos. Instead, from the 3rd edition of Yogasanagalu onward, he included 120 photos of himself practicing, in his mid eighties,

In the additional chapter below, added in 1972, he gives instruction for seven of those asana in a short sequence. Although the photos are added at the end of the book I've embeded the seven relevant photos in the instructions just as Krishnamacharya did in Yoga Makaranda.

*

Yogasanagalu Additional Chapter 1972 (first part)

Yogasana Style


Dandasana is the first posture among the sitting asanas. Vyasa has spoken highly of this (posture) in the Yogasutrabhashya.


First part: Please see photograph No: 1 shown in this book.

#1


Procedure to practice: Place a soft blanket not less than 6 feet in length, sit down facing eastern direction with legs stretching straight forward and lift both hands above the head. Left and right forearms are aligned with the respective left and right ears and stretched upwards without bending the elbows.  Hand fingers are interlocked tightly in such a manner that the palm is facing upwards and then the chin is lowered into the chest by bending the neck. The two feet are joined together with the heels touching the floor and the toes stretched upwards.  Without bending the knees, keep the thigh muscles stretched tightly and hold the back erect.  Softly close the eyelids and as explained before and take six deep inhalation and exhalations.  After exhalation, pull in the region of abdomen in all the way into the navel.  During inhalation, the chest is to be expanded. Breath should not be held for more than a second.  In the yoga shastra, exhalation is known as Rechaka and inhalation is referred to as Puraka.


Kumbhaka is retention of breath. When we are practicing breathing like this, our stomach, neck, head and chest should not be moving up and down. Rechaka has to be longer than Puraka and also must be subtle. One Rechaka, one Puraka and one Kumbhaka make one Avrutta.  Initially, only six Avrutta’s are enough and must be increased over time.


In this Asana, the body remains straight like a stick (Danda) and strengthens the spine, hands and legs and therefore is called Dandasana.


Benefits: Eliminates indigestion and rheumatic conditions


During each breath we should be practicing remembrance of God.


Dandasana part 2 (Photo # 2)


#2
In all respects this asana follows part 1 except that the palms of the two hands are now behind the back. In addition, both the palms are near the hips on the floor.  The elbows must be straight and Kumbhaka must be performed after exhalation (Bahya kumbhaka).  Please study the photo.


This posture is easy for obese as they have a hard time keeping the forearms up due to impediment from the lower half of their body.





Pashchimatasana (Photo #4)


#4
Although this posture has been practiced by yogis from ancient times, Swathma Rama yogi, the author of Hathayoga pradipika has praised this posture.


Practice: Please study the photo and practice


From Dandasana, take a deep Rechaka, pull in the stomach, keep the hand fingers interlocked, slowly bend forward, wrapping fingers around the legs with the palms facing on the outside.  Rest the forehead on the knee caps or slightly beyond, perform Rechaka and Puraka, and keep the knees stretched straight without bending.  Starting with three Rechaka and Puraka on the first week, keep increasing by one every week for a maximum of twelve Avruttis.  This state is called Paschimatanasana.  After this come back up from the posture and take rest.


Benefits: Pranavayu has two states called purvavahini gati and paschimavahini gati.  purvavahini gati is wheezing or difficulty in breathing such as ashtma.  This results from indigestion.  People’s health deteriorates resulting in enlargement of stomach. In paschimavahini gati, the movement is behind the muladhara chakra.  Enlarged stomach is made smaller by increasing the digestive fire, destroying indigestion and extending rechaka without wheezing.  Isn’t this enough? One should not practice this on a full stomach.  This posture is forbidden for pregnant women.


Purvattanasana (photo# 5)

#5


This is also called as the rejoinder to pachimattanasana.    


When pain is experienced due to a particular type of body situation, space between bones, movement of pulse nodules and discrepancy in musculature, practicing these counter poses will alleviate such pains.  This will help set the junctions, nodules and muscles into their original spaces. That means it will realign the body into original state.  This secret was not known for many years.  The reason?  Not receiving advice from a Guru.  


After experiencing this type of pain, people are deterred from practicing Yoga.  They have been hesitating and becoming more reluctant to take up yoga practice. Even though they may be breaking limbs and bleeding from sports injuries, they don’t hesitate.  In spite of spending lots of money on sports, they will continue to play, limp and make merry.


This Kali influence is said to be the main reason for disappearance of ancient Indian Arts and Sciences.  In this way, every yoga posture has a counter pose. If we learn this practice  from a Guru and yoga practitioners promote and teach others, it does not cause any harm to people.  The yogic sciences will not disappear.


Procedure:  Please see photo # 5.  From Paschimattanasana position, inhale and lift both hands straight up and while exhaling deeply take the shoulders slowly behind the back and place the palm of the hands on the floor about 1 foot distance from the hips with the fingers facing forward. Similar to the second step in dandasana, push the chest forward and do a deep puraka kumbhaka.  Pressing the heels and the palms tightly against the ground, lift the entire body in a straight line and drop the neck backwards.  Close the eyes and keep still for at least 5 seconds.  This is Purvottanasana position.  After this, bend the neck to bring the chin to the chest, exhale and place the body down.  In this way, practice three times in the first week and gradually increase to six repetitions.


Benefits:  Eliminates pain at the back of the body.  Eradicates fragility in the forearms and neck.


This posture is reciprocal to paschimattanasana since in paschimottanasana the entire body movement and position consists of bending forward in exhalation (rechaka) mode with the head bent forward.


Purvottanasana is the riposte with the body movement and position in contrast is not bent but straight, upward facing with hands behind in the mode of inhalation (puraka).


Chatushtada peeta (Photos # 6, #7 and #8)


After stepping down from Purvasana, sit in Dandasana pose and without changing the position of hands bend the two legs and join the heels and knees in front of the hips.  Keeping the back straight, bring the chin to the chest and perform rechaka. (see photo # 6).  


#6
Pull the abdomen in towards the navel while doing puraka for five seconds and expand the chest area outwards while keeping the heels pressed to the floor. Lift the midsection and hips upwards and tilt the head backwards.  Now the midsection of the body should look like a plank by lifting as much as possible #7. Remain still and do not change the positions of hands and legs.  This posture is called chatushtada peeta.  This will be hard for a couple of weeks.  Afterwards becomes easier.  Must be practiced slowly and patiently.

#7
Benefits:  All types of indigestion are removed. Must be practiced twice during the first week.  After that three times.  After five seconds of lifting the midsection come down while slowly performing rechaka and rest.  Contra indicated after five months of pregnancy.




In yoga shastra, our body is divided into three parts: urdhva (upper) part, madhya (middle) part and adho (lower) part.  Above the neck is urdhva, neck to reproductive organs is madhya and from there to the sole is adho.  One can practice chatushtada peeta as tripada peeta by placing one foot in padmasana.  Thighs will get stronger in this pose.  Please see photo # 8 and practice.


#8


Navasana (Please see photo # 9 and practice)

#9
Come down from chatushta peeta and without changing the position of legs perform two rechaka and purakas and as illustrated in the picture without bending the knees lift the legs up while lowering the neck a little bit.  Staying in this position without movement, perform rechaka and puraka for as long as possible.


Benefits: Slims down the waist and creates appetite



Ardha baddha padma paschimatanasana, part 1, (photo # 10, #11)


Procedure for practice: As in pachimatanasana, stretch the left leg forward and bend the right foot and place it on the left thigh with the bottom of the foot facing up.  As shown in the photo, from the back, take the right hand and grab the right foot big toe with the palm facing down.  Extend the left hand with a forward bend and tightly hold the left foot big toe with index and middle fingers or if possible with all fingers. Keeping the back straight, pressing the chin to the chest, perform not less than three rechaka and purakas (see Photo #10).  


#10

While doing the 4th rechaka, fully extend the mid portion of the body and while lowering the head place the forehead on the knee (see photo #11).  Now repeat the corresponding posture with the right leg extending forward.  In this posture, one foot is like paschimatanasana and one foot is in baddha padmasana. Therefore, it is called ardha baddha padma paschimatanasana.

#11
When people with obese or lean body types start practicing yoga and pranayama vigorously, it is natural to experience some pain in bone joints and musculature.  Because there is no type of exercise that will not induce such pain, we should not hesitate.  If we can tolerate for a few days and continue to practice, it will be most beneficial.  


Without practice, no one can achieve the ideal posture shown in the photos.  By gradually increasing the practice daily, we can achieve the perfect posture.  We should not use force.

Ardha baddha paschimatanasana part 2 (photo #14)

#14

While sitting similar to part 1, if the left leg is stretched out, turn the left palm outwards and grab the left foot just beneath the big toe.  Turn your neck towards the right shoulder and look at the back.  Do not change the position of the right hand.


When the right leg is stretched out, turn the right palm outwards and grab the right foot underneath the big toe.  Turn the neck towards the left shoulder and look at the back.


The benefits are so many that it is impossible to discuss them all.  Many afflictions that have their roots in waist, neck, stomach, arms and vision will be removed.  


This posture must not be done immediately after eating or by women who are more than 5 month pregnant.


Matsyendrasana


This is divided into uttama, madhyama and adhama (full, half and quarter) stages.
If one can practice, adhama matsyendrasana adequately, they are ready for madhyama and once proficient they will be eligible for full matsyendrasana.  Otherwise, they will be the target of so many afflictions.


It is unfortunate to do yoga practice without knowing this secret. Those with obese body type  must become proficient in the two parts of ardha baddha paschimatanasana before jumping into matsyendrasana.  Some people have obesity from childhood.  Now a days, 70 percent of both male and female children have obese body type.  This is a danger to a healthy life and acts as seed for the development of asthmatic condition. These kids must be coerced into learning yogabhyasa.  


Adhama matsyendrasana (photo # 15)


#15
One must practice this posture for some time before moving on to other matsyendrasana postures.  Those who want to practice matsyendrasana and baddha padmasana must remain light eaters.  Otherwise, it will be hard to master these postures.  I’m going to stop providing detailed descriptions of postures now because I’m afraid that this manuscript will become huge.


I trust that those who are interested in practicing will learn from a qualified yoga teacher.  


*


Appendix


Including the sequence in a practice.


Krishnamacharya recommended practicing certain asana daily.

Trikonasana, Pascshimattanasana, Maha mudra ( janu sirsasana without the fold) Baddha konasana,  Sarvangasana, Sirsasana, Baddha padmasana.



We might start our practice with

A few hand/arm movements from the tadasana  (first ten or twenty minutes perhaps)



Surynamaskara (perhaps with with mantra)


or kaghasana (flying bird sequence),


Supposedly a favourite of krishnamacharya's, perhaps because of that full exhalation as we jump directly into utkatasana on the exhalation.

Trikonasana (variations perhaps)

The yogasanagalu sequence below

Sarvangasana ( shoulderstand) perhaps with some variations.

Sirsasana

Maha mudra (janu Sirsasana without the fold forward)

Baddha Konasana

Baddha padmasna

Padmasana

Pranayama

*


Note: 
I will be posting the final part of this chapter, completing the translation of Yogasanagalu next week.
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Tuesday, 27 September 2016

Notice how, for Ashtangi's...

Posted on September 27, 2016 by ravi
An Ashtangi friend who has attended one of Ramaswami's Vinyasa Krama workshops finds himself confused perhaps at how now to proceed,  Ashtanga and Vinyasa Krama seem So far removed from each other....

Part of the problem perhaps is our perception of both. Ramaswami presents the 'Vinyasa Krama' asana in around ten medium to long sequences. Although he will stress that this is for pedagogic purposes and that we need to choose the asana we will practice each day it's hard not to fixate on the sequences, especially if you're an Ashtangi with the view that Ashtanga itself fixates on fixed sequences.

Our view of Ashtanga is often of a fast practiced, dynamic, cardio workout, it can be practiced like that perhaps but it's not the only way to practice and I would suggest not the approach to practice most Ashtangi's settle on over time.

Here however are some things to notice about Ashtanga that may allow us to see that Vinyasa Krama and Ashtanga are perhaps not so far removed from each other, if not essentially the same.


Notice how, for Ashtangi's...




- Notice how calm and focussed the practice of Ashtanga becomes as practitioners become more experienced.

- Notice how smooth and steady the breath

- Notice the longer stays in the same key asana as Vinyasa Krama,  Paschimattanasana, Janu Sirsasana, Sarvangasana, Sirsasana as well as in others.

- Notice that however Ashtangi's may approach the series they are working on, the finishing sequence might well be something else altogether, practiced more slowly, with more focus and with the longer stays indicated.

- Notice the variations of asana in the likes of prasarita series, paschimattanasana, Janu Sirsasana, Marichiyasana etc.

- Notice the variations in sarvangasana.

- Notice that many Ashtnagi's DO modify their practice.

- Notice that many Ashtangi's will emphasis certain asana on different days, depending on their perceived needs of the day, passing quickly through some asana, staying longer in others.

- Notice how many Ashtangi's will often repeat an asana, two or three times.

- Notice that many Ashtangi's do begin to integrate pranayama

- Notice that many Ashtangi's do have a separate seated practice

- Notice that though many don't have a 'sitting' practice more often than not they include a long focussed savasana.

- Notice that many Ashtangi's study Patanjali's Yoga Sutras as well as other texts or at least have a passing awareness of the basics of yoga philosophy.

- notice that many Ashtangi seek to integrate the Yama and niyama in their lives.

- Notice that most Ashtangi's begin their practice with a chant and many follow their practice with a chant or chanting also.

- Notice that many teachers DO modify their students practice.

- Notice how an experienced practitioner will often slow down their practice over time.

- Notice how many experienced and proficient Ashtanga practitioners will, at some point, let go of the intermediate and advanced series and come back to Primary asana and seek to practice them more deeply.

- Notice how the majority of Ashtanga teachers share the practice with humility in shalas that barely make a profit, as service.

-  Notice how teacher maintain their own practice

- Notice how experienced practitioners whether teachers or not are constantly seeking to deepen the understanding of their practice and how it relates to their practice of yoga as a whole.

- Notice how many teachers maintain a connection with their own teachers.

- Notice how Ashtangi's where possible eventually develop a daily practice

- Notice how Ashtang's bring focus, discipline and service into their lives through their practice

- Notice how at some point most practitioners always seem come back to the breath, for all the advanced asana they may explore, being present with the breath is the beginning, middle and end of their asana practice.





Above: http://www.yogapractice.gr/
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