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as taught by Shri K. Pattabhi Jois
Shri K. Pattabhi Jois Do your practice and all is coming (Guruji)
To my guru and my inspiration I dedicate this book. Larry Schultz
San Francisco, Califórnia, 1999
Ashtanga Ashtanga Yoga as taught by shri k. pattabhi jois Copyright ©2000 By Larry Schultz All rights reserved. No part of this work may be reprinted without the written permission of the author. Published by Nauli Press San Francisco, CA Cover and graphic design: Maurício Wolff graphics by: Maurício Wolff & Karin Heuser Photos by: Ro Reitz, Camila Reitz Asanas: Pedro Kupfer, Karin Heuser, Larry Schultz
I would like to express my deepest gratitude to Bob Weir of the Grateful Dead. His faithful support and teachings helped make this manual possible.
We have developed many wonderful friendships within the Ashtanga family and feel truly blessed to be able to share the practice with others. I need a manual. Motivated by this desire to share the practice. Larry approached it with great enthusiasm. Practicing together created a unique and magical bond. Pattabhi Jois. Now. and gratitude.T forward the past 5. Larry opened It’s Yoga in 1991. happily when beginning students ask for a practice guide we can offer them this excellent. Even though the practice was very challenging for him. practical. Larry and I have become close friends over the years and together we have witnessed the profound positive impact the Ashtanga practice has had on hundreds of people’s lives. particularly our own. recognized immediately that this was exactly what he had been looking for and was very excited by both the practice and the people involved in it. “You’ve got to be kidding.” Thus began Larry’s process of creating this manual.000 years Ashtanga yoga has existed as an oral tradition. which has now been completed with the help of several friends. a real sense of family. travel. which we all knew was very powerful and deeply transformative. like so many others. and informative manual. optimism. Larry gave Bob Weir such a sheet of paper a couple of years ago. Our small. Over the years the Ashtanga family has grown considerably throughout the world and I’ve had the opportunity to share the practice with many wonderful people as both a student and teacher. Texas I met Larry Schultz 15 years ago when he was just beginning his Ashtanga practice with my teacher. family. For 5 pedro kupfer :: padmasana . dedicated group of students in Encinitas. In Austin. which has become one of the largest and most successful yoga schools in San Francisco. hippie types with little money and few material possessions. We did have one precious thing – Ashtanga practice. A problem that Larry and I have encountered over the years is how to keep beginning students going with the practice when they are unable to attend class due to work. to which Bob responded. California were mostly young. Tim Miller Senior Teacher Ashtanga Yoga wenty years ago Ashtanga yoga was very much a fringe activity. He. etc. so when beginning students asked for a practice guide we would hand them a piece of paper with stick figures of the first series postures.
............27 Sun Salutations :: The Dawning of a Ritual ..................................................................................................27 Integration :: The Challenge...........................14 Capturing Prana .........................................................21 The Invocation...............28 Primary Series .....................11 Awakening The Fire Within ........................................................................................................................15 • Uddiyana Bandha .............................78 About It’s Yoga .......................................13 Prana.16 • Jalandhara Bandha .........17 Drishti ..............................................................................................................................................................................................................................................25 Your Practice :: Helpful Hints .....................................................................................................12 The Breath Of Life..............................................20 The History of Ashtanga Yoga ........................................................18 Cleansing And Purification :: Meltdown ..........................................................................................79 7 ................23 Pranayama :: The Serpent Power ...32 Bibliography........................................................................................................................................................................................................................22 Asanas ................................................................................9 Introduction...................19 Creating A Sacred Place...............conteúdo How To Use This Manual ......
have fun! Enjoy the process of building your yoga practice and bringing peace into your life and those around you. One cannot understand the rhythms and meanings of the outer world until one has mastered the dialects of the body. This manual is a guide to be used in conjunction with classes and is not a substitute for the personal attention and assistance of a teacher. Keep in mind that the true source of understanding is in the basic principals underlying the asanas. consult your yoga teacher or a health advisor before beginning the exercises in the manual. if you are having difficulty with any of the postures go back to the beginning. Timothy Leary y 9 . Take your time and learn the fundamentals of the practice. and all will come in time. Most of all. be patient. Go slowly. Never force or push yourself into a posture. However. Because yoga practice is progressive it is important to go through this manual in the order it is presented.how to use this manual The basics of ashtanga yoga cannot be learned enough. What’s the rush? If you are experiencing any health problems.
Yoga is union. nature. Now is the time for yoga. or whatever term you want to use) that causes the anxiety and chaos symptomatic of our times. It’s funny and maddeningly difficult. It is difficult for us to experience our natural connection with each other when we don’t have that connection with our own Self. We can actually gain back the connection to Self and others as we are released from the restricted thinking. each other. the mind is rested and freed from the endless burdensome thought of future and past. the state of our nervous system dictates how we experience the world. the inner source. y 10 . and sad. the body enjoys better health and more energy. our thought will be powerful and clear and our actions. the body will be healthy and the mind alert and comprehensive. It’s also the only game in town and nobody gets out alive. and perception is restored to its primal freshness. the healthier our body. and fail to be struck by the very humorous-albeit pathetic predicament we’re all in. Because we are a reflection of our nervous system. If the nervous system is fresh and rested. Yoga is a practical method of bringing peace and connectedness back into our lives. honing the clarity of your mind. Yoga helps you rise to the challenge of living. and negativity resulting from a strained. universal consciousness. The idea is to promote self-practice and self-responsibility. The purpose of this manual is to make these techniques available to all who are interested in enhancing the quality of their lives from the most fundamental foundation. mind. From The Five Tibetans introduction Getting It Together Separateness causes suffering and union creates freedom. If the methods presented in this manual are practiced correctly the whole nervous system is revitalized. Yoga strengthens and purifies the nervous system so it can reflect a greater degree of consciousness and our lives can become an increasingly positive force in the world. Yoga connects us with an inner wisdom. to offer a tool for reconnecting. thoughts and actions. The healthier our nervous system. This is the place where yoga truly begins in each of our own individual lives. too. We find ourselves chained to the wheel of karma. will be successful and rewarding. As a result. which are manifested thought.You can’t diligently practice yoga. It is the separation from our Self. tired nervous system. struggling to glimpse reality and attain eternal peace. going round and round in our own private illusory worlds. in which there is no doubt as to the connection of all things. and from something greater or higher (be it God. sometimes. dull mind.
Pattabhi Jois while researching Sanskrit texts at a Calcutta university library. with the encouragement of Krishnamacharya. He is still teaching this method today in Mysore. Some people call this ashtanga vinyasa yoga in order to distinguish between Patanjali’s eightfold system and the ashtanga yoga described in this manual. The manuscript is dated to be between 500 and 1. the ashtanga yoga system was reconstructed from a mysterious manuscript written on a bundle of palm leaves. 11 kukkutasana . took the instructions as the basis of his practice and teaching. This collection of verses on hatha yoga was discovered in the 1930’s by yoga master and Sanskrit scholar Sri Tirumalai Krishnamacharya and his disciple K.500 year old. India at the age of 85. the Yoga Korunta. Krishnamacharya and Jois translated and reconstructed the ashtanga yoga series (originally there were six sequences of postures) and Pattabhi Jois. Ashtanga taught by Pattabhi Jois is a form of hatha yoga which focuses on asana (posture) and pranayama (breath control).the history of Ashtanga Yoga As the story goes.
to entrainment. a feeling of lightness. y 12 As the internal heat goes up. and by controlling our own vital rhythms that we can escape the power of time. rhythmic breathing and movement. releasing unwanted toxins through perspiration. cleansing and purifying the nervous system. the mind becomes calm. the body begins to bend and move. body. and a clear mind. Ashtanga yoga is a focusing technique that joins the main life forces. By linking the postures it creates a continuous flow of energy that heats up the body. As concentration increases. a lightness in the harmony of movement and breathing. The heat is not only a physical experience. allowing one to tap into a flow .” With this freedom of movement we are able to open up areas of the body that had been previously restricted or blocked. The vinyasa system works with the synchronization of deep. As Pattabhi Jois says “even iron will bend with heat. where externally imposed barriers dissolve and there is a sense of oneness with the universe. With control of the breath. there is an effortlessness. There is a release. It is by exploring the unknown spheres within ourselves that we can visit the celestial and infernal worlds Alain Danielou. the breath.It is in the very cavern of our heart that we can realize the immensity of spaces. awareness of the deeper. and soul come into union. Yoga is not just a physical exercise or some new way to pass the time or fill the emptiness. It is by reaching the source of life that we can escape the power of death. As focus increases. creating a lighter and stronger body. As the heat goes up toxins are burned up and out of the system. It is in these places that we can discover what yoga truly is. Yoga was developed as a means of acknowledging or returning to the source of life. nourishing the glands and internal organs. Access All Areas state where there is no sense of time. but another amazing thing happens. bringing oxygen to the blood. it is an internal spiritual fire that burns through the fog of illusion and ignorance. inner parts of ourselves. but seem to have lost touch with. mind. not only do the toxins begin to exit the system. It is a reunion with that innate wisdom that we all posess. your internal rhythm. It ignites the dormant flame of vital life energy within all of us. beating in unison to an internal rhythm. but a method of bringing life and vitality back into those areas. awakening the fire within Vinyasa: Movement Breathing System Ashtanga yoga wakes up the internal fire.
This sound of the breath keeps the mind focused. Focus on the exhalation. . As you inhale say “sa” to yourself and as you exhale say “ha. 3. In Portuguese the word for taking in breath is inspiration. Sit in a comfortable meditative pose or lie in savasana. Hatha Yoga Pradipika. In Sanskrit it’s prana. Begin practicing for 3 minutes and progressively work your way up to 10 minutes. Notice your mind wandering as you practice breathing and keep bringing your mind back to the breath. 13 Practice Ujjayi Breathing 1.the breath of life Feeding The Fire In many languages the words for spirit and breath are the same. but when the breath is still. The Victorious Breath • Ujjayi Breathing Breath is the fuel that feeds the internal fire. 2. 5. ruach. Inhalation and exhalation should be of equal duration. with the mouth closed. deep and controlled. keeps the flame going. The mind becomes focused and calm as each pose flows into the next in concert with the breath. It is the spirit moving in rhythm in the body. producing a hissing sound. They believe that an infant literally breathes its spirit into its body with its first breath. and in Hebrew. or spirit-in. Breath is the source of life and vitality. As the mind begins to wander. in Latin. gives it life. bumbling mind.” Repeat ten times. Practice full yogic breathing and concentrate on the sound. spiritus. Slightly contract the region at the back of the throat as you do when you swallow. Practice as above. Notice where your breath normally stops. the mind is unsteady. so is the mind still. the breath is felt from the throat. the sound of the breath keeps bringing you back home and away from the mumbling. 4. By breathing through the nose. prana. Become aware of the natural breathing process and feel the air passing down through the windpipe. Increase the fullness of the exhalation. is controlled by the breath. ujjayi breathing (victorious breath) is used to enrich prana. In ashtanga yoga. We breathe in life. Make the inhalation and exhalation long. The vital life energy. When the breath wanders. Inhale and exhale through the nose with the mouth closed. The breath is the link between body and mind. but fold the tongue back so that the tip of the tongue presses the back of the soft palate on the roof of the mouth. smooth and relaxed.
at the genitals 3. Prana mainly flows through the body in the nadis. When kundalini is awakened it starts to move up the shushumna nadi. Prana moves upward and apana moves downward. or energy channel. Prana exists as a negative energy as well as a positive energy. and convert it into spiritual energy.at the heart 5. Muladhara chakra .at the crown of the head . when engaged. Manipura chakra . • Uddiyana bandha forces prana up the shushumna nadi. In ashtanga yoga there are three locks (bandhas) that are engaged throughout the practice to prevent the dissipation of. Anahata chakra . Through practicing asana and pranayama. Sahasrara chakra .at the navel 4.between and behind the eyebrows 7.at the anus 2. Ajna chakra. prana is brought into and stored in the body. • Jalandhara bandha prevents prana from escaping the upper body. Prana literally means “breathing forth” the universal life force. 14 the chakras From bottom to top the 7 chakras: 1. Svadhishthana chakra . or nerve channels of the astral body. • Mula bandha. prevents apana escaping from the lower body and draws it up to unite with prana. When the two unite at the muladara chakra (base of spine) kundalini (dormant cosmic energy) is awakened. through the seven chakras toward higher states of consciousness. (there are 72. The most important nadi.at the throat 6. Vishuddha chakra .000!) is the shushumna nadi which correlates to the spinal cord in the physical body. increasing vitality. and direct the flow of prana in the body.prana Prana is a subtle form of energy.
After a few minutes of concentration. Chela Buddhananda. as it is the cervix and vaginal muscles which have to be contracted. so it is best to concentrate on this area for a few minutes. to move. Contract. Is it possible to contract and lift the pelvic floor and breath at the same time? Try it. grounding you so you can become light and fluid in your yoga practice. Close the eyes. 2. she is the vehicle for the expansion of consciousness. then release. Notice what happens when you activate mula bandha. Start off with a gentle or partial contraction. 5. Mula bandha increases flexibility and stimulates heat. It is the root lock and calls the fire within that causes everything to come alive. Contract just a little and hold without releasing. start to gradually contract and release the muscles of the perineum/cervix. Contraction should last for a few seconds. By contracting the perineum and drawing the energy up from the base of the spine. Hold the full contraction for sixty seconds and try to breathe normally. enabling the individual to fully develop his innate potential and rise beyond the mundane realm of birth and death to the level of divinity. the serpent power. By bringing awareness to the core of the body. Practice Mula bandha 1. Mula bandha ignites the flame of kundalini (cosmic energy).capturing prana The Serpent Power When kundalini shakti is awakened and arises from her sleep. Hold the contraction for sixty seconds. Sit in a comfortable meditative pose. mula bandha helps prevent injury. see diagram). For men. one can intensify and direct the life energy. make sure the body is completely relaxed and the spine is erect. 4. Raising Mula Bandha Mula bandha is the force or energy created by lifting the pelvic floor and controlling the breath. release twentyfive times. Women should concentrate on the cervix. 3. gradually increasing the tension and contraction ten times until full contraction is reached. the area just inside the perineum has to be contracted. Continue like this. Then contract a little more. preferably siddhasana (with one foot into root chakra. Contract the muscles of the perineum/cervix and hold. Practice five times. It guides you to move from your center. How many times did you come out of mula bandha? 15 . cultivating a sense of heightened awareness and increasing vitality. Keep the breath normal. Take about a 30 minute period during your day and try to maintain mula bandha for the full half hour. Prepare as above.
then exhale quickly through slightly pursed lips. as it radiates energy to all parts of the body. practicing three to ten rounds. y 16 Practice Uddiyana bandha 1. Having fully exhaled. dan tien. The spine must remain straight. mula bandha. Bend the knees slightly and rest the hands above the knees.Notice any fears that arise when you’re practicing the bandhas. padmasana . 4. siddhasana or sukhasana. Keep the palms of the hands on the knees and the spinal cord upright and straight. the head should be kept up and eyes open. the great bird (Shakti) flies upward with ease. a powerful toning effect and internal strengthening occurs. Hold for a few seconds. also eliminates strain by helping to control the breath. concentrating on the natural breath for a minute or two between rounds. Control of the breath controls consciousness. 5. Sit in a comfortable cross-legged position ( padmasana. Notice the effect on your energy level. Stand up and experiment moving from the middle of your body. It’s the center of our being from the umbilical cord to adulthood. capturing prana Uddiyana Bandha • The Flying Bandha Movement of shakti in the body is described as a bird. center of chi or ki. further directing the flow of prana toward higher states of consciousness. Uddiyana bandha. but don’t be forceful. Through the practice of the flying bandha. We’ve got to keep it healthy. breathe normally for a minute or two.Contemplating your navel The solar plexus is located just back of the pit of the stomach on either side of the spinal column. raise the head and stand straight. 3. Sit on a cushion so that the buttocks are raised. Connect the breath. Start with three rounds and over a period of a few months increase to ten rounds. raising the shoulders. Eyes may be open or closed. Then inhale through the nose slowly and with control. 6. with the thumbs facing inwards and the fingers outwards. Begin as above. the abdominal lock. According to the yogic texts it is the great storehouse of prana. tuned in and alive. Practice the bandhas at different times during the day. Shakti is the personification of the feminine form of the Divine. Inhale deeply through the nose. Stand with feet about two feet apart. not curved. and uddiyana bandha. bring the chin to the chest ( jalandhara bandha). Other Eastern cultures link it to the hara. the intuitive sense. It‘s the place where you get that gut feeling. By contracting the lower abdomen and pulling it inward and upward. Before repeating another round. The name “solar” is well bestowed upon this major nerve plexus. the manipura chakra. Before inhaling. Bandhas are a means of extending control over the breath and thus are a means to extend our access to consciousness. 2. depending on your flexibility). Pull the abdomen and stomach inward toward the spine and up. toward the spine. and try to relax while maintaining the locks. This lifting helps push up the diaphragm and expel the breath. relax the stomach and abdomen. try walking as if there is a string attached to your navel pulling you forward.
Link all the bandhas and follow the flow of breath unobstructed while maintaining the locks in the body..capturing prana Jalandhara bandha Jalandhara bandha is the water pipe lock. 3. 4. Lower the chin so that it touches the collarbone. The combination of the breath and bandhas are all to be practiced continually throughout the yoga practice. those that function with creativity and intellect. straighten the elbows and raise the shoulders. breathing normally for a few minutes between each round. The force of these impulses helps to activate higher centers in the brain. It binds the network of subtle energy channels. Notice any change in energy level or effects on your thoughts. . Place the palms of the hands on the knees and allow the whole body to relax. when jalandhara bandha is performed it exerts pressure on them and the flow of nervous impulses to the brain is restricted. Pay attention to the opening of your throat while simultaneously locking the chin. preventing it from escaping the upper body. By pressing the chin to the chest. Then practice five rounds with external retention (exhale and hold). Visualize the throat as a net that captures the breath as it comes up. These impulses collect in the cervical plexus. At the same time. prana is captured. It also improves the quantum of prana in the thoracic region. Engaging Jalandhara bandha is useful for alleviating diseases of the throat. and when the bandha is released they flood into the brain. Hold the breath and the position for as long as comfortable.13). Notice when the chin is tucked how easy it is to see your navel. Practice five rounds. 5. Sit comfortably in siddhasana or padmasana (illustration p. Many major nerve fibers pass through the neck. y 17 Practice Jalandhara bandha 1. Then release jalandhara bandha by slowly raising the head and relaxing the shoulders. Inhale slowly and deeply through the nose and retain the breath. controlled manner. 2. Exhale in a very slow.
Úrdhva drishti ou antara drishti . Purvottanasana/intense east stretch) 3. Nasagrai . The nine looking places are called nava drishtis 1.toes (ex. .navel center (ex .hand (ex. Nabi chakra . navel. Padhayoragrai . Marichyasana C/Marchi’s posture) 8. Angushtha ma dyai . What distracts you? 2. 5.the space between the eyebrows (ex.far to the right (ex.far to the left (ex. 4. Pay attention to your wandering eyes. Supta Padangusthasana/reclining big toe posture) 7. This brings more concentration and awareness into the movement. a spot on the wall) and see what it takes to make you look away. Does sound distract your eye gaze? Smell? Notice how your senses direct your focus. Savangasana/ shoulderstand) 6. Try to control the urge to look toward something moving in the distance. Gaze at the space just beyond the tip of your nose for one minute. Hastagrai .drishti Eye Play The gaze is a focusing technique.up to the sky ( Virabhadrasana A/warrior) 18 Practice Drishti 1. 3.the space just beyond the tip of the nose. Parshva . between the eyebrows) the focus is directed inward. Trikonasana/ triangle) 5. At different times during the day focus your gaze at specific points (the space just beyond the tip of your nose. By directing the gaze at specific points (the space just beyond the tip of the nose.thumbs (beginning of Suryanamaskara/sun salutation) 9. Keep the gaze soft. Ajña chakra . This is used most often and is the primary drishti in the sitting postures. Adho Mukha Svanasana/downward dog) 4. 2. Parshva .
and the lack of oxygen to the abdominal region. in conjunction with the bandhas. intestines. naulis remove sluggishness of the stomach. Exhale and perform uddiyana bandha. 4. Repeat three times 2. These techniques keep the gastro-intestinal or alimentary system balanced and functioning smoothly. Rolling – stand with legs apart. Perform jalandhara bandha while maintaining full exhalation retention . Contract sides of abdomen. Practice as in #1. Gravity is pulling us downward. Then press on alternate hands to move the muscle from one side to the other. thumbs on the inside of the thighs. Try practicing uddiyana bandha during naulis. Bend the knees and rest the palms of the hands just above the knees. 8. thereby massaging the internal organs. Not to mention the toxins that get trapped. 3. inviting vitality back into the middle of the body. Hold. Repeat three times. Stand with feet one and a half to two feet apart. bring everything upward. you’ll notice what happens as we get older. Practice naulis everyday for at least ten minutes. and liver. stand up and inhale slowly. the poor digestion that results. will become squashed. 7. isolating the central muscle. Now try mula bandha. a major nerve center of the body. Suck the abdomen and stomach in by performing uddiyana bandha. slightly pursing the lips. 9. fingers touching the outsides. Keeping you pure and clean. the whole solar plexus area.cleansing and purification :: meltdown Nauli kriyas If you look around you. knees slightly bent with hands on thighs. The middle of the body begins to lose shape and collapse. Keep the head up and eyes open. Unless we are practicing some type of opposing technique. Breathe deeply through the nose and exhale quickly through the mouth. Then release uddiyana bandha. Notice any weak or tender areas. Naulis. Practice Nauli 1. Keep the channels of the body pure and open the pathway for the oxygen to keep feeding the fire. What happens the more air you exhale? Do you feel a tighter inward contraction? 6. Don’t let the fire go out. acting as an internal cleansing technique. 19 . but this time after pulling the abdomen in with the exhale retention bounce the belly gently in and out. Breathe into them and pull upward 5. Do you feel dizzy? Imagine what happens as the toxins move out of your system. It’s best to practice on an empty stomach in the morning. bringing back upward the evercaving-in abdominal region which is crushing and suffocating internal organs as gravity pulls us down. raise the head. Naulis massage the internal organs. Notice how much more control you have with the air fully exhaled.
This helps to ward off colds and coughs. do not blow very hard. and tonsillitis. passing the water through the right nostril. One of the most effective ways of stopping that cycle is to clean out the nasal passages. allowing air to flow without obstruction. and excretory functions. and the systems governing respiratory. and throat. Regular practice of neti maintains healthy secretory drainage mechanisms of the entire ear. On the physical level. The salt should be just enough to taste. keep breathing through the mouth and do not attempt to breathe through the nose. 20 Practice Jala neti Using a neti pot (illustration or a small cup with a spout. From there they work their way through our system to the throat. Tilt the head to the right side and place the neti pot nozzle in the left nostril. Repeat. Stand squarely. chest. Throughout the whole practice. do you feel a sense of clarity? • What happens to your hearing? • Does food taste differently? What about your sense of smell? neti pot . Keep the whole body relaxed and let the water pass out through the right nostril. eyes. close the right nostril with the finger and blow gently through the left nostril so that all the remaining water comes out. digestive. When you have used the water. circulatory. Practicing neti promotes a balance between the right and left nostrils and consequently the right and left hemispheres of the brain. associated passages and sinuses. nose and throat area. irrigation of the nasal mucosa removes accumulated mucus from the nostrils. and into the entire respiratory system. Nasal cleansing exerts a profound physiological effect on the body and mind. Does it change from day to day? At different times during the day? • After doing the neti. • Notice which nostril is blocked. a small teapot or watering can will work). otherwise remaining water may be pushed into the ears. body weight evenly distributed between the two feet and lean forward. center the head and let the water run out of the nose. fill it with warm saline water.cleansing and purification :: meltdown Jala Neti • Nasal Cleansing Most colds and viruses are breathed in through the nose. This induces a state of harmony and balance throughout the entire central nervous system. It builds up resistance to various diseases of the ears. When blowing the nose. It is important to remove all the water after the practice so irritation of the sinuses and mucus membranes does not occur. remain bending forward. A neti pot and some lightly salted water can do the job quite thoroughly. Open the mouth slightly and breathe through the mouth only. legs apart. hay fever.
one by one. Choose a place which is warm and where there is enough room for you to move freely. Making a time and place for your yoga is essential for maintaining a regular practice. standing postures. meditation and finish with corpse. You acknowledge the space around you on which you are about to work. the optimal times being sunrise and sunset. Participation at this level is important. Choose a spot that draws you inward. It is through practice that yoga becomes integrated in your life.create a sacred space Choose A Spot That Draws You Inward This is a time of focus. with no interruptions. if the link between your body and the ground is formed there is a centered calmness. You pick a place for the feet and plant them. sitting postures. deliberately connecting with the earth beneath. sun salutations. It is helpful to practice at the same time each day. It is through practice that these seemingly impossible postures are mastered with comfort and ease within a reasonable time period. Regular practice is the key to yoga. . It should be quiet. 21 Practice Decide how much time you have to practice each day (be realistic) and how many times a week. Begin all sessions with naulis.
and the planet’s breath in the ocean waves) As holding a discus of light (the symbol of infinite time. universal energy) And as holding in his hands a conch shell (the symbol of divine sound. I take refuge in the jungle physician. you focus your attention inward. AUM. Om… . Connecting with the world of sound.the invocation Acknowledge The Creator You say a prayer. I prostate my ego self before the wisdom of Patanjali Who is depicted as crowned by a thousand white radiant serpents (the symbol of kundalini. the universal vibration) I bow to the lotus (symbol of unfolding enlightenment) feet of the teachers Who awaken in me the pure happiness of universal being. Who dispels the delusions of conditioned existence to reveal peace. and the one sun which shines on all with equanimity) And as holding the sword of discrimination between illusions (of the selective attention of ego conditioned particularities) and universal truth. 22 Om… (All.
In time. and you are gaining that internal sense of stretching and strengthening. and movement. but deep movements will reawaken your awareness and control of your body. the physical aspects of the postures will affect you the most. Maintain awareness also of your elbows. chakorasana Asanas make one firm. as well as the connotations of pleasantness and comfort. To Flex Is To Stretch By flexing your quads you will notice your hamstrings get a deeper stretch. y 23 . As your practice evolves. In the beginning. combining breath. but a state. Hatha Yoga Pradipika y The brain is the hardest part of the body to adjust in asanas.asanas Asana is not a particular posture. Don’t sink into your knees or lock them. shoulders. Within the word asana itself are the connotations of strength and firmness. these subtle. but also in our mental state. BKS Iyengar. As long as you are working at your peak. and as you progress. you will become more aware of the flow of prana. bandhas. This is the balance we are trying to achieve. not only in the physical postures. Maintain a flexed contraction within the stretch by engaging the opposing muscles. and wrists. you are exactly where you need to be. As you pull your abdominals inward and upward you can feel the lower back lengthening. free from maladies. Always lift up the kneecap by flexing the quadriceps. for this we need awareness. light of limb. The intention is to bring life energy into our bodies. It is important to allow the asanas to arise out of an internal place rather than some externally imposed idea of what the posture should look like. moving through your body. Take The Ambition Out Of It Everybody is unique and their progression in yoga is going to look differently than the person next to them. life force. strength and flexibility. leaving you both relaxed and full of energy.
• Never force it. the easier the movement.Don’t fear. asanas Some Tips • Visualize yourself in the posture before moving into it. • What happens to your spine if you connect breath and bandhas as you move into a posture? And if you don’t? • As you flex the front of your thigh (quadriceps). y 24 • Notice how persistent the mind can be. Change the mental idea. Some of our resistance is just a conditioned mental idea that we cannot do the posture. and then let them go. and fluidity into the movement. Pattabhi Jois. Go into the resistance. Allow the breath to move you gradually deeper into the posture. Fearasana One of the greatest obstacles is fear. there is always movement in the stillness. This is not about contorting your body into some frozen posture. the slower the breath. notice that the more even your breath. allow the body to open. notice them as just thoughts. ease. • Focus on the breath to bring lightness. notice the extended stretch on the opposite side (hamstrings). • Let the thoughts go by. karin heuser :: natarajasana . • Be patient with yourself. Pain and injury can occur when breath and mind are resisting in fear and you move in an asana mechanically. • Feel the breath as an extension of the bandhas. S U R R E N D E R.
Hold the retention as long as you can comfortably. grounding. At the top of the pot. the emptiness of breath versus the fullness of breath. creating new patterns. You don’t want the breath to have a grasping quality. The idea is to bring the breath up through the sushumna nadi. life force. so that the rate of breath determines the number of thoughts a person has. If you don’t do the bandhas. Place the mind in the breath. is progressive. and creates great clarity of mind. Pranayama. The breath. Pranayama acts as a key. So you’re right in the location for the muladara chakra. the seals that prevent leakage. lifting the pelvic floor and uddiyana bandha. You build upon what you’ve already done. you want to bake it until it’s strong. You may feel a sense of panic or fear. start small and work up from there. By breathing from the upper third of the respiratory system. retention. Greater number of thoughts (a faster breathing rate) decreases concentration because there are so many thoughts going on. It is the descent of the spirit from the subtle moving into dense movement of energy and down into the perineum. with the bandhas. This corresponds to the exhale retention. Connect with mula bandha. Connect with the base of the spine. like asana practice. you can bring beneficial changes to your body and mind. Pranayama should be soothing for the system. If the inhale is a huge sucking. roadways to the superhighway of the superconscious. you want to make sure that your pot will hold water before you fill it up. drawing the navel inward and toward the spine.pranayama :: the serpent power Live As You Breathe. apana downward. The exhalation creates stability. Opening on the inhale. especially the bottom of the pot so that it doesn’t leak. Anchoring on the exhale. You want to contain and build the prana. The inhale retention with jalandhara bandha (throat lock) is the stopper. If you can learn to follow the movement downward. pranayama can move blocked pathways to the brain and the nervous system. Same with upward. steadies the emotions. a change in one brings about a change in the other two. then the exhale hold was too long. By developing control of your breath in certain ways. body and mind are so closely linked. We use the example of a water pot. Begin with exhale. it opens the mind. padmasana 25 . so that the water doesn’t spill out. fast breath. With pranayama we are putting the mind in the breath. Maintain the bandhas during pranayama. to seal it. freeing the nervous system of its ordinary patterns and habits. you’ll want to have a stopper. A good indicator of capacity is the quality of the subsequent breath. prana upward Try to make the period of retention as comfortable as possible. At first the exhale hold feels very unnatural. you won’t be able to do the exhale retention comfortably. Take In and Let Go Swami Rama used to say a person has one thought on inhalation and another on exhalation. creating a straight line from the top of the head to the base of the spine. Before you fill it up. Practice Pranayama Sit in siddhasana or padmasana. Pranayama revitalizes the body. then you’re there.
Begin with 5 second hold. Bija Bennett. . We begin Breathing into Life. we explore the evershifting flow of energy that creates our inner experience. Begin with a 5 second hold and build from there. pranayama :: the serpent power Pranayama Sequence Once you get the feel for quality of breath and the bandhas you can practice this pranayama sequence. Antara kumbhaka and baya kumbhaka Inhale fully and hold 5 seconds.inhale retention Take a full inhalation and hold. As your abiliity to control your breathe improves. Engage mula bandha. Engage all three bandhas. We begin to discover the powerful intelligence that is already breathing within us. Repeat 3 times. Repeat 3 times 3 ujjayi breaths y 26 II. Antara kumbhaka . uddiyana bandha and jalandara bandha. We begin to develop a conscious familiarity with ourselves. Hold the exhale. Begin with 3 ujjayi breaths (3 full breaths with sound) I. increase the seconds of the holds. Baya kumbhaka .exhale retention Take a deep breath in and then exhale fully. Feel the effects on your body and mind. Repeat three times.By using the breath to move our attention within the body. Lay down and rest at the end to integrate the pranayama practice. Engage the bandhas. Exhale and hold 5 seconds. 3 ujjayi breaths III.
3. Acknowledge and receive the gift you are giving yourself. y 27 baddha konasana . You are competing with no one. 4. 1% theory. yoga. The breath should always be louder than your internal dialogue. Listen to your body. Take the ambition out of it. translatable to our daily lives. there is nowhere to “get” to.your practice Helpful Hints 1. resistant to stretching yourself a bit further. Take the lessons of yoga and apply them to your life. Ashtanga Yoga is 99% practice. no posture is worth injury. The path of least effort is one of union. 2. Pattabhi Jois. Only through your own internal awareness will you come to understand when to work harder or deeper and when to move more slowly. Another day you may discover you’re not as flexible as the day before. Integration The Challenge The true challenge is not can you do a handstand. but can you apply yoga to your life? Yoga truly begins when you leave the classroom.Yoga is a way of living. Practice is the key to the entire science of yoga. Enjoy your practice. perhaps you’ve become a bit less fluid in your thinking or actions. Some days you may have trouble with the balancing postures and notice you are having trouble juggling all the different things in your life. Never force yourself into a pose. Every posture reflects something about our internal state. 6. 7. Less is more with yoga. Nothing is separate. Flexibility • strength • grounded • balance • centered • clarity • lightness • wholeness • peace – these are all directly applicable. Take your time and build your practice slowly. Set up a regular practice for yourself. 5.
Toxins are easily eliminated through the skin. Exhale. jump back (or step back) to Chaturanga Dandasana. By stretching and bending the spinal column. It massages the inner organs. look up to the thumbs. 9. creating a detoxifying effect. but it is a complete exercise within itself. Samasthiti. 6. straighten spine. which is ideal for the health of the body. Exhale. gaze at thumbs. equal standing. upward dog. 8. quickening and intensifying the respiration and cardiac rhythm. mind. Synchronizing breath with movement. Immunity to disease is increased by strengthening its potential breeding ground. 1. Inhale. this sequence of movements tones up the nervous system.sun salutation :: the dawning of a ritual Ritual Connects Us To The Absolute By tradition.Gradually increase to five or six. 2. A yoga session is incomplete without it. Synchronize breath with movement and connect with the rhythm. it establishes the connection of movement and breath. Gaze toward navel. head up. come all the way up looking between eyebrows with spine straight. at dawn. Inhale Exhale samastithi . Exhale. bend knees. Concentration and the maintenance of an uninterrupted rhythm throughout the succession of the sun salutations are key. The sun salutation is the foundation of your practice. back and up. toning up the muscles. the yogis practiced greeting the sun with a salutation. gaze to sky. roll up to Urdhva Mukha Svanasana. Surynamaskara welcomes the new day. Inhale. your own internal rhythm. 7. uniting body. hands up. downward dog. An ideal exercise to get you moving. stomach. 5. and spirit. The sun salutation steps up cardiac activity and blood flow throughout the system. Suryanamaskara tones up the digestive system by the alternate stretching and compression of the abdominal region. arms to sides. Exhale. Inhale. fold at waist to Uttanasana. hands up. preparing for the asanas. gaze between eyebrows. bend forward to Uttanasana. gaze at tip of nose. Inhale. gaze tip of nose. gaze at third eye. and kidneys. 4. the lungs are thoroughly ventilated and the blood oxygenated. liver. lungs. 10. Exhale. lift hips back to Adho Mukha Svanasana. 3. jump (or step) feet up between hands. and spleen. Hold for 5 breaths. heating up the body. Start by practicing three rounds. Not only is the sun salutation a preparation for the rest of your yoga practice. 28 Practice Surya namaskara A Begin in Samasthiti. Inhale. It activates digestion and aids in reducing constipation. intestines.
sun salutation » A samastithi 1 2 uttanasana 3 4 chaturanga dandasana 29 5 urdhva mukha svanasana 6 adho mukha svanasana 7 8 uttanasana 9 10 samasthiti .
look to nose. downward dog. Gaze at thumbs. bend forward crown of head towards floor. lift chest. arms to side. Samasthiti. hold for 5 breaths. Exhale. 9 urdhva mukha svanasana 10 adho mukha svanasana 11 virabhadrasana samastithi 1 utkatasana 2 uttanasana 3 30 . lift arms. back to Chaturanga Dandasana. Exhale back to downward dog. Exhale. 8. 12. Exhale. straighten legs. Virabhadrasana. right foot forward. head up. straighten legs to a forward bend. Inhale. gaze toward navel. Exhale back to Chaturanga. 4. upward facing dog. equal standing 1. Virabhadrasana. gaze at sky. jump back to Chaturanga Dandasana. 13. 16. 11. 5. 3.sun salutation » B Inhale Exhale Practice Surya namaskara B Begin in Samasthiti. 14. palms together. gaze at nose. bend knees. gaze toward navel. Inhale. left foot forward. Uttanasana. lengthen spine. gaze to thumbs. upward dog. 15. Inhale. 2. Uttanasana. palms together over head. knees bent as you come up to Utkatasana. 9. gaze between eyebrows. left heel turned inward. head back to Urdhva Mukha Svanasana. 18. Exhale. Inhale. Exhale. Urdhva Mukha Svanasana 10. Jump feet up between hands. lift arms above head. 17. lift hips to downward facing dog. upward facing dog. Inhale. inhale head up. gaze at thumbs. Inhale. gaze at third eye. Exhale. right foot turned in at an angle. Inhale. Inhale. Exhale. 7. lift arms. Adho Mukha Svanasana. 6. Right knee bent. left knee bent. left leg straight with back foot pressed into floor.
sun salutation » B 4 chaturanga dandasana 5 urdhva mukha svanasana 6 adho mukha svanasana 7 virabhadrasana 8 chaturanga dandasana 31 12 chaturanga dandasana 13 urdhva mukha svanasana 14 adho mukha svanasana 15 16 uttanasana 17 utkatasana 18 samastithi .
hips. and align the body and mind. And keep breathing! 32 . detoxify. This is the vinyasa system. and back. working the hamstrings. a breathing/moving system.the primary series There are 6 series or sequences of postures in the ashtanga yoga system. or first series. It is designed to heal. The middle section focuses on flexibility and the third part combines more flexibility with strength postures. Each pose flows into the next using breathing and the bandhas (locks). This manual focuses on the primary. and integrating the effects of the practice. The sequencing of postures is a science. particularly the spine. modify them to your ability. We always begin with the sun salutations and standing postures to generate heat and connect with the breath. set up so that each asana provides a necessary foundation for what follows. If you are having difficulty with any of the postures. balancing out the body. Work through a portion of the sitting postures and always finish with the corpse pose. which is known as yoga chikitsa (yoga therapy). They are restorative postures designed for cooling down. The finishing postures are the same regardless of what series you are practicing. If you don’t have time for the whole series always begin with the sun salutations and standing postures. The first half of the primary series (which begins after the standing postures) is mostly forward bends.
Exhale. head up. 3. Exhale.the primary series :: standing asanas I PADANGUSTHASANA • BIG TOE POSTURE Pada=foot or leg Padangustha=big toe Begin in Samasthiti. slide hands under feet. Drishti: nose. Exhale. Modified posture: bend knees. toes come to the wrists. don’t come all the way up yet). Hold posture for 5-8 breaths. . the back of the wrists should be on the floor and weight off the heels. place the hands as far under the feet as possible. bend forward. spine straight. look between eyebrows (only your head. Inhale. straighten back like a ski slope. look up between eyebrows. fold at waist. 1. 2. 4. head up. 7. Drishti: nose. lift chest. look up and back. 33 II PADAHASTASANA • HAND UNDER FOOT POSTURE Pada=foot Hasta=hand 1. Inhale. Inhale. Exhale. Inhale. Inhale. just your head up. Modified posture: bend knees. elbows out to sides. head up. Samasthiti. move crown of head towards floor. 4. head towards floor. 6. come all the way up. look up and extend spine. 3. 5. 5. Hold posture for 5-8 breaths. Exhale. arms straight. Inhale. hands on hips. Exhale. gaze 3rd eye. hold onto big toes with middle and index fingers. Jump feet hip width apart (6-8 inches). feet parallel. 2.
spine straight. If neck is strained. 2. look to toes and then back up to thumb. away from ears. repeat 1-2. heels 3 ft apart. Exhale. Inhale. opening chest toward ceiling. Exhale. creating counter tension and oppositional stretch. Modified posture: bring both hands to the right shin. bringing left hand to the floor on the outside of the right foot. repeat 1-3. Exhale to Samasthiti. left heel turned inward. Drishti: thumb of left hand. Hold for 5-8 breaths. 2. 4. 5. Turn head to look up toward left thumb. On last exhale turn head to look down to hand on floor. come up slowly. keep shoulders moving down.the primary series :: standing asanas III UTTHITA TRIKONASANA • TRIANGLE POSTURE Utthita=extended Tri=three Kona=angle 1. Lengthen both sides and pull lower ribs toward front. Inhale. right arm up. revolve around to the other side. hold big toe of right foot with first two fingers of right hand and pull up on it. . Push on floor with bottom hand while pulling up with the top hand to create counter tension. Exhale. 3. come up. Inhale. look up. Modified posture: right hand to ankle or shin or up as high as necessary to prevent straining back. Inhale. 3. Drishti: thumb of right hand. Feel the rotation of the hips as the right hip moves under and the left hip rotates open. right foot parallel to edge of mat. reach out over foot and bend to right. revolve around pulling left hip back. It helps to step the back foot up a bit. 4. 34 IV PARIVRTTA TRIKONASANA • REVOLVING TRIANGLE Parivrtta=revolved Tri=three Kona=angle 1. come up. Hold for 5-8 breaths. keeping arms out to sides. Exhale to other side. jump to right.
3. back knee on the floor if necessary. Drishti: palm of left hand. Hold for 5-8 breaths 2. approximately 4 ft apart. repeat 1-3. come up. 3. Modified posture: right elbow on right knee instead of hand to floor. Use breath to move deeper into the posture lifting belly off of thigh. place your left hand to the floor outside of your right foot and spiral your right arm over your right ear. Inhale. *Not in traditional series. Exhale. come up. left heel turned in. To revolve even more fully into the posture (level 2 of the pose as indicated in the drawing). arms out to the sides. 2.the primary series :: standing asanas V UTTHITA PARSVAKONASANA • EXTENDED SIDE ANGLE POSE Utthita=extended Parsva=side Kona=angle 1. bend right knee over right ankle. turn to right bending right knee directly over right ankle. extend right arm out as far as possible before placing it on floor outside of the right foot. reach left arm underneath right thigh and clasp wrist of right arm. Bring left elbow on the outside of right knee and place hands in prayer. Samasthiti. Hold for 5-8 breaths. keep the pelvis tucked. right foot parallel to edge of mat. Inhale. jump to right. feeling of being drawn and quartered. either palm or finger tips. Modified posture: back knee on the floor.To extend into the full traditional pose. . Drishti: sky. 4. Exhale to other side. always opening chest and lengthening into the twist. press right knee into right arm and push on floor with back foot. Exhale. spiraling chest open to ceiling looking skyward. 35 VI PARIVRITTA PARSVAKONASANA • REVOLVING SIDE ANGLE POSE Parivrita=revolved Parsva=side Kona=angle 1. Exhale down to other side. Inhale. open chest toward ceiling. repeat 1-2.
4. spine straight. Modified posture: bend knees. hands to hip joint. Drishti: nose. Drishti: nose. look up between eyebrows. pull the elbows together and lift from the hips. 4. Inhale. legs out to side. Exhale. fingers pushing into abdominal cavity to emphasize uddiyana bandha. Look up and back open chest. Inhale. head up. 8. hands on hip joint. place both hands on floor between feet shoulder width apart. 2. 7. Hold for 5-8 breaths. fold forward. lengthening from base of spine. Exhale. lengthening as you bend at waist. feet approximately 4 1/2 ft apart. 3. Pull the scapula up the back and away from the shoulders. elbows out to sides. 36 B 1. shoulders away from ears. Inhale.the primary series :: standing asanas VII PRASARITA PADOTTANASANA A-D • INTENSE WIDE LEG STRETCH A Prasarita=spread out Pada=foot Uttana=intense stretch 1. come up. look up to 3rd eye. 3. top of head moving towards floor. look up between eyebrows. Exhale. Inhale. crown of head towards the floor. jump to the right. spine straight. 2. Modified posture: bend knees. hands on hip joint. . arms out to the sides. Inhale. 5. 6. Exhale. Hold for 5-8 breaths. Inhale. Exhale. head up. Exhale. feet parallel. come all the way up. tuck pelvis.
look directly ahead. 5. D 1. Inhale. Exhale. look up between eyebrows. Drishti: nose. 5. Modified posture: hold elbows behind back. palms facing each other. 4. Inhale. Exhale. shoulder blades moving down the back. interlace fingers behind back. pelvis forward. come all the way up. 3. Exhale. Modified posture: hold back of legs with hands. 6. Inhale. Bend knees if necessary. 3. Inhale. lift chest. 37 . straight spine. Inhale. Hold for 5-8 breaths. hands to big toes pressing roots of big toes down while pulling up with fingers (hold toes with index and middle fingers. 4. Hold for 5-8 breaths. bend forward. come up looking to forehead. spine straight instead of coming all the way down. arms pulling out to side to bring body closer toward legs. Exhale. hands on hips. Exhale. look up. and thumbs). arms out to sides. Elbows bent. 2. keep back straight (don’t go all the way down). 6. head up. Exhale. to Samasthiti. hands to hips. top of head towards floor. keeping chest open. shoulders away from ears. top of the mat. 7. bend forward. 8. Drishti: nose. arms over head bringing hands toward floor. Exhale. head up. 2. straighten spine. open chest pulling arms and shoulders back. Inhale. bend forward.the primary series :: standing asanas C 1. Inhale.
3. come up. Inhale. 5. Inhale. stretch out and then down. bring chin toward shin. 2. Pull right hip back so hips are parallel. turn hips to left. Inhale. 6. 9. lift kneecaps. Exhale. turn hips to right. Modified posture: hold elbows behind back instead of hands in prayer. press palms together not clasping thumbs or fingers. 4. 38 . 8.the primary series :: standing asanas VIII PARSVOTTANASANA • INTENSE SIDE STRETCH POSTURE Parsva=side Uttana=intense stretch 1. Exhale. 10. bend forward over left leg. look up and back. come up. Hold for 5-8 breaths. open chest. Drishti: 2nd toe of extended foot. hands in prayer behind back. bend from the hips forward over right leg. spine straight. look up. reverse feet. right foot parallel to edge of mat (90 degrees) left heel turned in (left foot at a 45-60 degree angle). Hold 5-8 breaths. 7. hop to Samasthiti. Exhale. lift elbows. Inhale. jump feet out 3 ft apart. open chest. Inhale. Exhale. Exhale. stay at half way down position with head up.
4. 8. 6. 5. Hold posture 5-8 breaths. Drishti: far to side. Hold for 5-8 breaths. Drishti: big toe. Inhale. head up. pull leg toward chest (bending elbow). right leg out to right side. look to left. Inhale. Exhale. 3. left hand on hip. keeping leg extended out. hold leg extended straight out in front for 3 breaths. With last exhale bring leg down to Samastithi. Inhale. 7. Exhale. Exhale. Repeat other side. leg back to center. Modified posture: hold knee into chest. chin toward knee or shin. straighten body. Modified posture: keep knee bent as you bring leg out to side and back in to chest. hold big toe with first two fingers of right hand. right leg up.the primary series :: standing asanas IX UTTHITA HASTA PADANGUSTHASANA • HAND TO BIG TOE POSTURE Utthita=extended Hasta=hand Pada=foot Padangustha=big toe 1. 2. right leg straight. look up. hands to hips. Exhale. Inhale. chin towards knee. 39 . take foot with both hands.
place the right heel as close to the navel as possible.1-10. 4. Exhale. Exhale. lift left arm up. 5. Inhale. 40 . and knee bent. looking straight ahead. Inhale. Repeat left side. crown of head towards floor. Inhale. left hand on floor. look up. spine straight. Or bend forward with both hands to the floor. 2. reach around behind back with right hand and hold onto big toe of right foot. leg down to Samastithi. Inhale. Exhale. Exhale. 9. Drishti: nose. 8. fold forward. look between eyebrows. bend forward.the primary series :: standing asanas X ARDHA BADDHA PADMOTTANASANA • HALF BOUND LOTUS FORWARD BEND Ardha=half Baddha=bound Padma=lotus Uttana=intense stretch 1. Inhale. Modified posture: hold foot up in half lotus with both hands. head up. 7. come up. don’t bend forward. Hold for 5-8 breaths. 5-8 breaths. head up. 3. 10. Exhale. 6.
Drishti: thumbs Hold for 5-8 breaths. 7. gaze 3rd eye. With last inhale deepen 1/2 way down towards floor. hands up. Exhale back to downward dog. come up and bend forward in a swan dive. head up. feet together. bend knees and jump back to Chaturanga. head up. Inhale. Exhale. gaze nose. Exhale. bend knees. Inhale. Exhale. Inhale. 8. bend knees and jump to top of mat. Inhale. Inhale. 10. 41 . head up. 6. palms together but not clasped. 9. 5. lift chest. Look toward 3rd eye and then tip of nose. Straighten or lift upper body to erect position with knees bent. arms as straight as possible pointed to ceiling. Inhale to upward dog. jump back to Chaturanga. 3. Exhale. upward dog. 2. Deepen posture with each breath. Exhale. look up to thumbs. forward bend. 11. 4.the primary series :: standing asanas XI UTKATASANA • FIERCE POSE Utka=fierce or powerful 1. downward dog. 12. look between eyebrows. arms to sides.
Bend left knee. 12. straighten legs. Inhale. bend left knee. Virabhdrasana A. upward facing dog. Hold for 5-8 breaths. square the hips. tuck pelvis. legs extended straight out. Inhale. as you lift arms up over head. Inhale. Drishti: tip of middle finger. step right foot forward between hands. come up. Adho Mukha Svanasana 1. Virabhadrasana B. 10. press back heel and outside of foot into floor. Press back heel and outside of back foot into floor. arms up over head.the primary series :: standing asanas XII VIRABHADRASANA A-B • WARRIOR Vira=hero A From downward dog. downward dog. palms together. a feeling of being pulled from four directions. 2. revolve around to other side. lift chest. 13. look up to thumbs. gaze upward and really emphasize mula bandha. bend right knee to 90 degrees. Exhale. 11. left side 5-8 breaths. Inhale. 14. . keep the trunk straight. arms out to sides looking over middle finger of left hand. Inhale. Inhale. 15. right side 5-8 breaths. come up and turn around to other side. Exhale. arms back up to Virabhadrasana A facing front. straighten right leg. hands to floor on either side of right foot and jump back to Chaturanga. Hold for 5-8 breaths. Inhale. Drishti: thumbs. 42 B 9. jump through to sitting. revolve hips open to right. bend right knee over right ankle.
rod 1. Place chin to chest in jalandhara bandha. sitting up with spine straight.the primary series :: sitting postures XIII DANDASANA • STAFF POSE Danda=staff. shoulders rolled open and scapula pulled down the back. 43 sri yantra . Drishti: nose. Sit with legs extended out in front and hands on floor by hips with fingers facing the feet. Hold for 5-8 breaths.
not touching the floor. feet flexed. head up. Exhale. this time hold around sides of feet. this time clasp hands all the way around feet. and C pull shoulder blades back down the spine as the arms stretch forward to create oppositional pull. look up to thumbs. B 44 1. C 1. Inhale. bend forward. Hold for 5-8 breaths. go a little deeper into the posture and bring chin to knees. (In A.the primary series :: sitting postures XIV PASCHIMOTTANASANA A-C • INTENSE WEST STRETCH OR SITTING FORWARD BEND Paschima=west Uttana=intense stretch A 1. Exhale into a forward bend. Hold for 5-8 breaths. lengthen spine. B. spine straight. Exhale. Inhale. head up. 2. elbows should be above the ground out to the side.. lift chest and look toward 3rd eye. pulling elbows out to sides to help bring chest to thighs. Exhale. then nose to knees. lengthen spine. look up. Drishti: nose. Hold for 5-8 breaths. Drishti: nose. VINYASA TO SITTING . arms up. Inhale. head up. look up between eyebrows. bend forward. 2. straighten spine. Modified posture: hands to ankles or shins. 3. hold onto big toes with middle and index fingers. look up. bend forward. 2. Inhale. 4.) Drishti: nose.
Inhale. 4. 5. practice full vinyasa. cross ankles and lift up. 2. with palms on floor. The full vinyasa is basically one A-salute.the primary series the vinyasa In the primary series the vinyasa links the postures together in a flowing series of movements. If you want to work on building strength or increasing the heat. Progress to coming through with your legs straight. this is something most of us have to work up to. then sit and stretch legs out. begin by just lifting your body up and moving in the direction of bringing your legs back through your arms and then step back). For the purpose of this manual we will practice vinyasa between the two sides (right. Inhale to upward facing dog. Exhale. 3. swing legs back through arms to Chaturanga Dandasana (if this defies all laws of gravity for you. coming to standing between each side of a posture. The first vinyasa is introduced in the primary series after Purvottanasana. It helps to maintain the heat as well as realign the body between postures. bend knees and jump legs through arms to sitting with legs extended straight out in front. Begin by jumping crossed legs to arms. Again. left) without coming to full standing in between. coming to standing between postures. . Exhale back to downward facing dog. 45 vinyasa to jump back 1. From sitting.
the primary series
XV PURVOTTANASANA • INTENSE EAST STRETCH
Purva=east Uttana=intense stretch 1.Exhale, place hands 1 ft behind hips, palms flat on floor, fingers pointing towards feet. 2. Inhale, lift body up supporting weight with hands and soles of feet. Tuck pelvis, toes to floor. Arms straight, head back. Lift hips emphatically, bring inside edges of feet together and knees together. Look back and up between eyebrows. Drishti: 3rd eye. Hold posture for 5-8 breaths. 3. Exhale down. Modified posture: if neck feels strained, keep chin to chest.
XVI ARDHA BADDHA PADMA PASCHIMOTTANASANA • HALF BOUND LOTUS FORWARD BEND
Ardha=half Baddha=bound Padma=lotus 1. Inhale, bring right heel into the navel before lowering knee to get leg as high up on thigh as possible. Try to keep both shoulders level with each other, pull scapula back and down the spine. 2. Exhale, right arm around behind back and clasp toes on right foot, left index finger and thumb holding left big toe. 3. Inhale, head up, look up between eyebrows. 4. Exhale, bend forward, staying in half bound lotus, chin to shin or knee. Drishti: nose Hold for 5-8 breaths. 5. Inhale, come up. Modified posture: forget half bound lotus! Place right foot onto left thigh and bring both hands to left foot as you bend forward. If right foot doesn’t go on top of thigh, just place foot on inside of left thigh. Repeat other side. VINYASA TO SITTING
the primary series
XVII TIRIANG MUKHAIPADA PASCHIMOTTANASANA • REVERSE THE LEG DIRECTION OF ONE LEG INTENSE EAST STRETCH
Tiriang=reverse Mukha=Face Eka-pada=one leg Paschima=west (back side of body) Uttana=intense stretch 1. Exhale through to sitting with right foot by right hip, knees close together, left leg extended straight out in front. Before starting pose, lift flesh of left buttock and make room for the right calf by turning it out a bit with hands. 2. Inhale, arms up, look up. 3. Exhale, fold forward, hold top of foot with both hands or clasp left wrist with right hand around foot. 4. Inhale, look up between eyebrows. 5. Exhale, come forward and down, chin to shin or knee. Work to bring both hips to the floor. Keep both shoulders at same level with shoulder blades moving down the back, elbows off floor. Drishti: big toe of extended foot. Hold for 5-8 breaths. Modified posture: place left hand out to side and push to keep right hip down. Or as above, but with a block or pillow under left buttock for support. 6. Inhale, head up, come up. 7. Exhale, repeat other side. VINYASA TO SITTING
the primary series
XVIII JANU SIRSASANA A-C • HEAD TO KNEE POSE
1. Exhale, right heel into groin, right knee at 90 degree angle, left leg straight, foot flexed. Hold foot with both hands or clasp left wrist with right hand. 2. Inhale, look up between eyebrows, spine straight. 3. Exhale, stretch out from the hips, bend forward, chest on thigh. Pull scapula back while pulling forward with hands around foot. Drishti: big toe of extended foot. Hold for 5-8 breaths. 4. Inhale, head up, come up. Exhale, repeat other side. Modified posture: keep head up and bring hands to shin or ankle.
VINYASA TO SITTING
1. Exhale, right heel to groin, then using your palms on the floor lift yourself up and move forward, so you’re sitting on top of your foot with the heel into the perineum. 2. Inhale, hands on left foot, look up and stretch spine up. 3. Exhale, stretch out from hips, fold forward, chest on thigh, chin to shin. Drishti: toes. Hold for 5-8 breaths. Modified: use hands on the floor to support sitting posture with heel into perineum, do not bend forward. 4. Inhale, head up. 5. Exhale, repeat other side. VINYASA TO SITTING
the primary series
1. Exhale, left leg stretched out, foot flexed. Take right foot in right hand, holding under foot and take your toes with the left hand, place the foot on the floor with the toes flexed on the floor (your hand can hold them flexed as they go down) right next to left thigh, molding the right arch around the left thigh. Lift the hips slightly to bring the body forward so the foot straightens. 2. Inhale, head up, look up holding foot with both hands. 3. Exhale, stretch forward from the hips with chest on thigh and chin to shin. Drishti: big toe of extended foot. Hold for 5-8 breaths. Modified: sit on toes. * optional
XIX MARICHYASANA A-D A
Marichi=a sage, son of the Creator Brahma 1. Exhale, pull right knee up with the right foot just in front of the right hip a few inches away from the left thigh. Keep bottom leg straight and flexed. 2. Inhale, reach right arm up to ceiling. 3. Exhale, wrap right arm around leg (low on shin) to meet left wrist behind back. Clasp left wrist with right hand and bring chin towards shin of straight leg, lengthening forward. 4. Inhale, head up, look up. 5. Exhale, bend forward, head towards knee. Drishti: toes. Hold for 5-8 breaths. 6. Inhale, head up. 7. Exhale, repeat other side. Modified: sit straight up holding hands around knee. VINYASA TO SITTING
Exhale. trying to make the twist come from the abdomen and waist as well as from the thoracic spine. Modified: instead of placing left leg into half lotus. clasp the right wrist with the left hand.the primary series B 1. look up. Inhale.Exhale. Drishti: far to right. repeat other side. left leg into half lotus. 5. Exhale bend forward. right knee to ceiling.Exhale. Hold left wrist with right hand. place left foot along the inside of right thigh. left leg extended straight out onto floor. look up. 50 C 1. 2. left arm along side left shin. bring left heel as close to navel as possible or into the crease of the right thigh. 5. Keep spine straight. 4. Inhale. Do not bend forward toward floor. Bring right foot towards buttocks. Exhale. 4. head up. wrap left arm around the right leg with the armpit as close to the knee as possible. right arm up. gently pull to deepen the twist. Modified: twist with right palm flat on floor. Inhale. 6. Hold for 5-8 breaths. stretch left arm to ceiling to make room 3. Inhale. Pull the right hip towards the floor and straighten the spin as much as possible. 3. look up. look up. Exhale. with shoulders revolved. Inhale. stretch arms out and back. unwind. 7. repeat other side. fold forward with shoulder low bring right arm around right leg. Drishti: nose. Hold for 5-8 breaths. Exhale. right knee up. stretch spine from hips trying to get chin to floor between legs. Right leg extended straight out. head up. VINYASA TO SITTING . VINYASA TO SITTING. 2.
lift chest. Inhale. 2. Clasp right wrist with left hand behind back if possible or clasp fingers. Inhale. Modified: bend knees. Bring right knee up towards ceiling. cross legs. twisting to left. for one breath. 3. Drishti: toes. Exhale. Drishti: far to right. both legs extended out straight. without touching floor if possible. jump through. inhale. Beginners skip this posture. Exhale. palms to floor. 3. look up. without touching feet to floor if possible. VINYASA TO 51 . Hold for 5-8 breaths. lift up. lift legs back up without touching floor…repeat 5X. lift left arm to ceiling. Exhale. looking to the right. Exhale. Repeat other side. Inhale. lift legs. VINYASA TO SITTING XX NAVASANA • BOAT POSTURE Nava=boat 1. right foot close to right buttock. Hold for 5-8 breaths. arms parallel to floor. 4. bring left heel as close to navel and foot as high on the thigh as possible. to sitting. and/or place elbows and forearms on floor. 2.Exhale.the primary series D 1. buttocks back to floor. extend left arm around outside of right knee with armpit over knee. left leg into half lotus.
look up. Exhale. 5. balance legs on upper arms. knees bent. Exhale. extend feet straight out. jump legs around arms. Exhale. Exhale. (To modify bring top of head to the floor. keep hips lifted). Tittibhasana – flying insect posture. Bakasana – crane posture. palms flat. toes pointed. Inhale. Drishti: feet. 6.) Drishti: nose. Inhale. Hold 5-8 breaths. 2. head up. Drishti: nose. cross feet in front. palms on floor (to get farther into pose. sit back. 4. lift mula bandha. jump back. Modified: keep buttocks on floor and stretch legs around arms. head up. Hold for one breath. slowly move forward until head and feet are just above the floor. head up.the primary series XXI BHUJAPIDASANA • SHOULDER PRESSURE POSTURE Buja=shoulder Pida=pressure FROM VINYASA 1. bring one leg at a time back so that knees are resting into upper arms. 7. VINYASA TO 52 . 3. Inhale. Hold for one breath. look up. take a moment to work shoulders under knees. Inhale.
2. Arms stretched out to sides underneath legs.the primary series XXII KURMASANA • TORTOISE POSTURE Kurmasana=tortoise 1. XXIII SUPTA KURMASANA • SLEEPING TORTOISE Supta=sleeping Kurmasana=tortoise 1. Exhale. Hold for 5-8 breaths. slide hands around behind back until underneath legs and clasp them together. bend arms and lower buttocks to the floor. extend legs straight with backs of knees high up on arms. you’ve got the rest of your life to get your chest to the floor. jump back. Inhale. Drishti: 3rd eye. Exhale. pressing through heels. Modified: keep knees bent and chest lifted. bringing feet in towards each other. lift up to Tittibhasana. Hold for 5-8 breaths. Inhale. bend knees. Drishti: nose. Chin to floor. look up. Inhale. Bring shoulders under knees. Hold for one breath. Cross right foot over left. 3. head up. Modified: skip it until you can get your chest to the floor without feeling pain in your back. 2. head up. VINYASA TO SITTING 53 . Inhale. Exhale. Drishti: nose. head up. jump feet around arms. Exhale. 4. 3. 5. chest to floor.
place palms to floor by hips with legs crossed. 3. slip hands through space between thighs and calves so that arms are through legs up to elbows. use your left hand to bend right elbow and bring it farther through. sit down. backwards on the exhale and forwards on the inhale. Repeat roll 9X. roll backwards and forwards in a full circle. Repeat with left hand. Inhale. then rock and roll around in circle. Note: Spray insides of elbows and knees with water to facilitate posture. Inhale. push knees closer together. lift bottom and knees off floor and then balance. then rotate the palm upwards about 1/2 way through. or place chin in palms of hands. 2. Modified: hold either crossed legs into chest or just bend knees and bring knees into chest. roll up. place palms flat on floor (still with arms through legs). 54 XXV KUKKUTASANA • ROOSTER POSTURE 1. VINYASA TO SITTING . lift up if possible. Hold for 5-8 breaths. Drishti: 3rd eye. (Slip right hand through hole first starting with the palm down. right leg first. fold legs into lotus. rock and roll. 2. Exhale. Bring the feet as high up on the thighs as possible. Inhale. Drishti: straight ahead. Modified: inhale. Exhale.the primary series XXIV GARBHA PINDASANA • EMBRYO POSTURE Garbha=womb Pinda=embryo 1.) Bend arms and place hands in prayer in front of chest. roll up.
Drishti: nose. lift chest. Hold for 5-8 breaths. landing on calf muscles. Modified: repeat A. hold feet with hands and open soles out to ceiling. Engage all 3 bandhas. VINYASA TO SITTING 55 XXVII UPAVISTA KONASANA A-B • SEATED ANGLE POSTURE Supta=reclining Kona=angle A 1. or knees. lengthening spine as you bring chin and chest to floor. bend forward and bring chin and chest to floor. jump back to vinyasa. chin and chest to floor again. Drishti: nose. Exhale. bring feet in towards perineum. Hold for 5-8 breaths. B 1. bend forward. do not bend forward. Keep spine straight and look directly ahead. Inhale. lengthen from base of spine. Modified: hands to ankles. Hold for 5-8 breaths. Drishti: nose or 3rd eye. VINYASA TO LYING DOWN . B 3. shins. Inhale up. Hold for one breath.the primary series XXVI BADDHA KONASANA A-B • BOUND ANGLE POSTURE Baddha=bound Kona=angle A 1. 2. Look up. exhale. Sit up straight. IExhale. Bring chin towards chest. or 3rd eye if deep into pose. Drishti: nose. Inhale. roll over. Exhale. come through to sitting with legs wide apart holding onto outside edges of both feet. Lift chest. lift chest. Let knees move down towards the floor as hips open.
lift legs over head to floor with legs spread wide. VINYASA TO LYING DOWN . roll over. Exhale. pause with legs up. Inhale. chin and chest to floor again. exhale. B 56 3. jump back to vinyasa. Hold for one breath. Drishti: nose. Inhale up. rock up. Hold for 5-8 breaths. fingers inserted between big toes. Drishti: nose or 3rd eye. rock back. landing on calf muscles. Exhale. 2.the primary series XXVIII SUPTA KONASANA A-B • LYING-DOWN ANGLE POSTURE Supta=reclining Kona=angle A 1.
Drishti: toe. bring right leg up holding onto right big toe with first two fingers and thumb of right hand. * This is best learned with an instructor before practicing. Exhale. Maintain jalandhara bandha (chin lock) as you bring legs all the way overhead. Drishti: toe. From there move right into chaturanga. 2. 4. Exhale. chin to shin. Exhale.the primary series XXIX SUPTA PADANGUSTASANA • RECLINING BIG TOE POSTURE Supta=reclining pada=foot angustha=big toe Chakrasana* = wheel pose. Take right leg out to the side. Bring legs overhead. bring heel to floor. Drishti: far to left. Repeat other side. downward dog. holding onto big toe with both hands. head down. 6. Place left hand on left thigh. rolling over so head comes through arms and you end up in a plank position. backward roll into vinyasa From lying on back place palms on floor by ears with fingers pointing toward shoulders. upward dog. Inhale. and then through to sitting for next posture. chest to thigh. Inhale. Hold for 1 breath. Left hand on left thigh. VINYASA TO LYING DOWN OR CHAKRASANA TO 57 . Add a split at end. Hold for 5-8 breaths. Leg should be as vertical as possible. Inhale. head down. pulling leg to floor over head. 5. JUMP THROUGH TO LAYING DOWN ON BACK 1. lift up so chin comes to right knee. engaging the bandhas. pointing toes in the direction you are moving. legs straight. 3. turn head to look over left shoulder. head and leg down. bring right leg back to center. Modified: right hand on shin or behind knee. Hold for 5-8 breaths.
or just keep them bent. Hold for 5-8 breaths. Drishti: 3rd eye. Inhale. Hold one breath. 58 XXXI URDHVA MUKHA PASCHIMOTTASANA • UPWARD FACING FULL FORWARD BEND Urdhva=upward Mukha=face Paschima=west 1. Hold for 5-8 breaths. 2. Lift chest. Inhale. bring both legs over head. look up. roll up to balance on tailbone and sit bones. Exhale. bring both legs over head so that the toes touch the floor holding onto big toes with thumbs and first two fingers of each hand. VINYASA TO LYING DOWN. hold onto ankles or calves. Inhale. Drishti: 3rd eye. PALMS TO FLOOR. Exhale. VINYASA TO LYING DOWN OR CHAKRASANA TO . 2. roll forward and up.the primary series XXX UBHAYA PADANGUSTHASANA • BOTH BIG TOES POSTURE Ubhaya=both Pada=foot Angustha=big toe 1. 3. Inhale. 3. pull chest to thighs. Hold one breath. chin to chest. head back. Modified: keep knees bent as you roll up to balance. Modified: bend knees as you come up to balance on tailbone and slowly straighten legs. arms and legs extended. toes to floor holding outside edges of feet with hands.
59 XXXIII URDHVA DHANURASANA • UPWARD BOW POSTURE Urdhva=upward dhanur=bow 1. 2. CHAKRASANA TO LYING DOWN. Drishti: 3rd eye. As you roll onto head straighten legs so that they are extended. bending knees open as you come out of the posture. Inhale. bending knees bring feet in towards buttocks. Breathe! Mulabandha is key here. Modified: instead of coming up onto head. 2. resting weight evenly on shoulders and feet (flat to floor). Modified: start with modified Setu Bandhasana as above and slowly progress to back bend by placing crown of head on floor first. heels together. resting for a couple of breaths between back bends. Exhale. bend knees. Repeat 3X. Exhale. keep knees bent and feet parallel. bring feet in towards buttocks. come down. Using elbows for support. lift chest off floor. 3. Hold for 5-8 breaths. Drishti: 3rd eye. .the primary series :: back bending XXXII SETU BANDHASANA • BRIDGE Setu=bridge 1. Hold for 5-8 breaths. 3. shoulders to floor. neck long. press up lifting pelvis and straightening arms and legs. Inhale. tuck pelvis and lift hips upward. then roll spine down to floor. Head hanging. toes pointed outwards. rolling head so that the balance is now on the head and feet. Exhale back down to lying on floor. Eventually work your way up to back bends after a few weeks. Exhale. fingers pointing towards feet. Lift pelvis upward and keep shoulders and feet on floor. feet firmly planted and parallel. Place palms onto floor by ears.
Inhale. head up. or clasp wrist with hand. bend knees if neck feels compressed. lift legs over head.the primary series :: finishing asanas XXXIV PASCHIMOTTANASANA • FULL FORWARD BEND Paschima=west Uttana=intense stretch Begin from sitting position. Place hands on back as close to shoulders as possible. 5. 2. work the hands farther down the back closer to the shoulders with elbows close together. Exhale. lift legs upward. Chin to chest. Use padding under shoulders if you have any neck problems. 2. hold onto sides of feet. head up. Walk elbows in towards each other. hands by hips. bend fully forward. lengthen spine. EXHALE. bend forward. Drishti: nose. 3. Relax your face! Drishti: toes. . supporting back with arms and hands. toes to floor. 5 BREATHS 60 XXXV SALAMBA SARVANGASANA • SHOULDERSTAND Salamba=supported Sarva=all Anga=body Begin from a lying down position. LIE DOWN FULLY FLEXED. 4. 3. Exhale. Modified: keep most of the weight on arms and elbows. 1. raise legs directly over head. Inhale. Exhale. Inhale. legs extended straight out in front. look up between eyebrows. Inhale. Inhale. arms up. Hold for 5-15 breaths. Hold for 5-8 breaths and gradually increase to 25. look up. Modified: bend knees. 1.
put legs into lotus. push up on knees with hands. 61 XXXVIII URDHVA PADMASANA • UPWARD LOTUS Urdhva=upward padmasana=lotus 1. bring knees to floor by ears. Keep hands to floor behind back. Hold for 5-10 breaths. hands supporting back. Modified: support back with hands and keep knees bent. Interlace fingers behind back and bring hands to floor. bring legs over head to floor. Feet together. Look to toes. Hold for 5-10 breaths. toes pointed. spine lengthens over. hands supporting back. straightening the arms. 2. Hold for 5-10 breaths. Modified: knees to forehead. Inhale. Drishti: nose. Exhale. . back up to shoulderstand. Continue to support back with hands. right leg first. Drishti: nose. Exhale. press the knees into ears and down into floor. Exhale. Modified: place soles of feet together in Baddha Konasana. with knees out to sides. XXXVII KARNAPIDASANA • EAR PRESSURE POSTURE Karna=ear Pida=pressure 1. Spine straight. Drishti: nose. Come part way up and over as far as possible.the primary series :: finishing asanas XXXVI HALASANA • PLOW Hala=plow 1.
release legs and extend them straight up 45 degrees to the floor. Drishti: 3rd eye. Inhale. lift legs. XL MATSYASANA • FISH POSTURE Matsya=fish 1. palms together. wrap arms around thighs and clap hands together. Modified: knees to forehead. using elbows for support. 62 XLI UTTANA PADASANA • EXTENDED LEG POSTURE Uttana=extended Pada=leg 1. take palms to floor along mat. Hold for 5-10 breaths. Modified: place soles of feet together. but support with elbows. lift chest and bring top of head to floor.the primary series :: finishing asanas XXXIX PINDASANA • EMBRYO POSTURE Pinda=embryo 1. Modified: lay back on floor. Exhale. VINYASA OR CHAKRASANA . Exhale. Extend arms up parallel to legs. Hold for 5-10 breaths. arms straight. Bring legs down to floor still in full lotus. Drishti: nose. knees open to sides. bring knees towards chest in full lotus. 2. Inhale. Hold onto feet or big toes and lift chest so that all weight is supported by buttocks and crown of head. Drishti: 3rd eye. Hold for 5-10 breaths. Lift chest.
buttocks on heels. 5. Modified: rabbit posture. Hold for 25 breaths. Look to big toes. 3. 7. Lift hips towards ceiling. walk feet in towards torso until toes lift off by themselves and keep back straight. Inhale. Inhale. 1. forehead to floor.the primary series :: finishing asanas XLII SIRSASANA • HEADSTAND Sirsa=head Come through to a kneeling position. 2. Inhale. Exhale. crown of head to floor. not on neck and head! Drishti: nose. thumbs lightly touching head. arms along sides. lower legs to the floor. Exhale. Inhale. Most of the weight should be on elbows. raise legs all the way up for one breath. inhale to lift legs up slowly. 10. legs straight. 6. begin on hands and knees. Exhale. forearms. Sit back in child’s pose. Inhale. palms facing back of head. bring crown of head towards floor and hands to ankles. Exhale. create a triangle with your hands and arms. back to VINYASA TO SITTING Legs extended straight out in front 63 . 9. hold for 5 breaths. forearms and elbows on the floor. come up to sitting. interlace fingers with heels of hands. slowly lower legs until they’re parallel to the floor. Exhale. elbows shoulder width apart. 4. and heels of hands. Begin with 5 breaths and work your way up to 25. 8.
Exhale. chin to floor. push left elbow toward the toe with the right hand to make more room. Modified: sit with legs crossed. the seal of wisdom). Sit straight. lift right arm up and around to make space before taking it behind back and grasp right foot (you can let go of left foot a moment to enable grasping the right). Modified: sit cross legged. lift chest move shoulders away from ears. lift left arm up and around to make space before taking it behind back. fold forward. forefinger and thumb touching (yana mudra. Exhale. Exhale. 6. push knees closer together. Exhale. 2. bring chin toward chest. inhale head up. Inhale. Inhale. 2. 64 XLIV PADMASANA • LOTUS Padma=lotus 1. 4. 7. come up. Inhale. 3. Inhale. left leg over right into full lotus.the primary series :: finishing asanas XLIII YOGA MUDRA • SEALED YOGA POSTURE 1. Drishti: 3rd eye. get heel as close into navel and right foot as high on left thigh as possible. 5. hands to knees. lift chest. grasp left foot. exhale head towards floor. Inhale. . Hold for 10-25 breaths. Hold for 25 breaths. Drishti: nose. Engage bandhas and listen to the breath. right foot up into half lotus. interlace fingers behind back. look up.
First with everything flexed. press palms to floor. lift up off floor. Drishti: nose. shoulders moving away from ears. palms to floor without lifting up. belly moving. palms up for at least 10-20 minutes.the primary series :: finishing asanas XLV UTTPLUTHI • UPROOTING 1. arms by sides. palms facing down. 2. Inhale. still in full lotus. Exhale. Then slowly relax here. 65 . 25 fire breaths – intense breathing . Feet flexed. knees up. alive. Modified: legs crossed. ONE LAST VINYASA TO LYING DOWN XLVI SAVASANA • CORPSE POSTURE Sava=corpse Come through to lying down on back.
We practice yoga to go beyond our mind function. Where our conscious and unconscious are interweaving we see that yoga offers us a practice method to create a state of unification. We are at the most perfect place to express our consciousness. and insures better mental and physical health. to have a quieter inner dialogue. intuition. . It is able to receive the realization of truth beyond the realm of sensory perception as we work on memory. gives us a sense of cleansing the mind and provides us inner silence.finishing asanas The finishing series has a two fold importance. 66 The second aspect is to connect with the big picture. We feel an incredible level of awareness. creates non attachment. It offers us guidance. It is a time to experience quietness and when we sit we start to see that we only perceive a little of reality. Our spine is like an antenna at this point. Practice leads us to unity of thoughts and actions. We connect with our divine nature. We are ready to understand more clearly our nature and can put into action the forces and mysteries for our growth and development by synchronizing our inner and outer rhythms. The first aspect is to give us an opportunity to experience the effect of the practice we did. to feel peace and one pointedness. Receive the fullness of your practice. and imagination. to expand our consciousness. The realization of the divine sets us free.
you can begin to link your postures one to another using smooth. The asana drawings with their drishtis are shown on the following pages. deep ujjayi breathing to initiate the movement and create a continous unfolding of asanas.sequence :: linking the postures Once you have an understanding of the individual postures. so you can open the book and have it handy as you learn and practice. Symbols you’ll need to know: drishti vinyasa chakrasana 67 .
the primary series 5 – 8 breaths per pose 1 Padangusthasana o nose 2 padahastasana o nose 3 utthita trikonasana o thumb 4 parivritta trikonasana o thumb 5 utthita parshvakonasana o palm of hand 68 11 parshvottanasana o toes 12 utthita hasta padangusthasana A o toes 13 utthita hasta padangusthasana B o far to side 14 utthita hasta padangusthasana C o toes 15 utthita hasta padangusthasana D o toes .
6 parivritta parshvakonasana o sky 7 prasarita padottanasana A o nose 8 prasarita padottanasana B o nose 9 prasarita padottanasana C o nose 10 prasarita padottanasana D o nose 69 16 ardha baddha padmottanasana o nose 17 utkatasana o thumbs 18 bakasana* o straight *optional 19 virabhadrasana A (left and right) o thumbs 20 virabhadrasana B (left and right) o tip of middle finger .
the primary series 5 – 8 breaths per pose 21 dandasana o nose 22 paschimottanasana A o nose 23 paschimottanasana B o nose 24 paschimottanasana C o nose 70 29 janusirshasana B o toes 30 janusirshasana C* o toes * optional 31 marichyasana A o toes 32 marichyasana B o toes .
cross feet and lift off Repeat 5x o toes .25 purvottanasana o 3rd eye 26 ardha baddha padma paschimottanasana o nose 27 triang mukhaikapada paschimottanasana o toes 28 janusirshasana A o toes 71 33 marichyasana C o far to side 34 marichyasana D o far to side 35 Navasana to lift off 5 breaths.
1 breath transition. do not hold 72 44 baddha konasana o nose 45 upavishta konasana A o 3rd eye 46 upavishta konasana B o 3rd eye . do not hold 39 bakasana o nose.the primary series 5 – 8 breaths per pose 36 bhujapidasana A o nose 37 bhujapidasana B o nose 38 tittibhasana o feet. 1 breath transition.
40 kurmasana o 3rd eye 41 supta kurmasana o nose 42 garbha pindasana o straight. rock & roll 43 kukkutasana o 3rd eye 73 47 supta konasana A o nose 48 supta konasana B o 3rd eye 49 supta padangusthasana A o toes .
15 breaths 59 shavasana 5 breaths 60 sarvangasana o toes 25 breaths 61 halasána o nose 10 breaths . hold 5 breaths 58 paschimottanasana o nose. roll up to next asana hold 1 breath 53 ubhaya padangusthasana B o 3rd eye.the primary series 5 – 8 breaths per pose m or 50 supta padangusthasana B o far to side 51 supta padangusthasana C o toes 74 52 ubhaya padangusthasana A o nose.
breaths vary per pose 54 urdhva mukha paschimottanasana A o nose. hold 1 breath 55 urdhva mukha paschimottanasana B o 3rd eye. hold 5 breaths 56 setubandhasana o 3rd eye m 57 urdhva dhanurasana 5 breaths. roll up to next asana.the primary series :: finishing postures from setubandhasana. repeat 3x o 3rd eye 75 62 karnadpidasana o nose 10 breaths 63 urdhva padmasana o nose 10 breaths 64 pindasana o nose 10 breaths 65 matsyasana o 3rd eye 10 breaths .
the primary series :: finishing postures breaths vary per pose m or 76 65 uttana padasana o 3rd eye 10 breaths 67 sirshasana o nose 25 breaths 68 balasana rest in child’s pose.5 breaths 69 yogamudra o 3rd eye 25 breaths 70 padmasana o nose 25 breaths 71 utpluthi o nose 25 breaths 72 shavasana take a rest 10-20 minutes .
P r a c t i c e Larry Schultz .
1990 Feuerstein. CA. Rochester. 1993 78 Freeman. The Putnum Publishing Group. CO. Inner Traditions International. G. Kuvalayananada.: Yoga for Body. Breath and Mind. 1993 . NY. 1964 Mohan. Rochester. Stephen. with the staff of Yoga Journal: Living Yoga. 1991 Desikachar. VT. VT. Paragon House. Swami: Philadelphia. Inner Traditions International. OR. A. Delphi Productions. Bombay Popular. New York. Swami: Pranayama. Alain: Yoga. NY. PA 1978 Asana. Boulder. The Sky Foundation. Georg and Bodian. e International Association of Yoga Therapists. 1995 Feuerstein. Georg: Encyclopedic Dictionary of Yoga.bibliography Daniélou. 1993 Kuvalayananada. New York. Prakasham. Richard: Ashtanga Yoga Video. Rudra Press. Portland. TKV: The Heart of Yoga.
itsyoga. Folsom Street San Francisco.net 79 .about It’s Yoga • Classes • Teacher Training Program • Yoga Retreats: Peru. Canada • Workshops • Online Teacher Training 848. Costa Rica. CA 94107 (415) 543-1970 www.
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