Notes From an Ashtanga Workshop with David Williams

David was one of the first Westerners (along with Norman Allen and Nancy Gilgoff) to find Pattabhi Jois in India in the early 1970's and learn the practice from him. David became the first non-Indian to master the complete Ashtanga yoga syllabus and has enjoyed 40 years of uninterrupted daily practice (minus Saturdays and moon days). He brought Pattabhi Jois to America in the 70's and is responsible for introducing this yoga to America. In my opinion, he is pretty much the top guy on the Ashtanga scene, having been there from the beginning and keeping up with it. He is a master of the practice and a master teacher. And he definitely has top credibility in the Ashtanga world. The title of the workshop is Ashtanga Yoga for the Rest of Your Life. David just turned 60, and is concerned with making this practice doable into old age - he says he has 40 years to go. After four decades of yoga practice David has some ideas on things that might be better done differently. And as the person mainly responsible for introducing Ashtanga yoga to the west, David decided that he had a responsibility to speak up about some things that may need correcting, such as the reputation that Ashtanga yoga has for so many people getting hurt. He gave his opinion that no one should ever push on anyone in a yoga posture. He explained that Ashtangis are not lazy. Everyone is going as far as they can go in a posture. Only you can find the sweet spot in each posture. If someone pushes on you, then they will take you past the sweet spot and possibly tear tissue, and injury depletes prana and takes time to heal. One person at the workshop said she liked to be pushed on. David said, "Then why don't you do it yourself?" Someone else said, "What if people want us to push on them?" David answered, "Then they are masochists." David made it clear that he did not mean do not ever touch anyone in a yoga class. He said has no problem with helping someone get the correct position in a posture or maybe helping them balance. David also mentioned that he thinks people should get all the bodywork they can. Which might seem like it could be a contradition. I asked if an adjustment in a posture isn't kind of the same thing as bodywork. He said he wanted his adjustments on the massage table. It was very interesting to hear his surprising and radical message. He is trying to keep people from getting hurt. He says there is nothing wrong with this yoga, it is the way it is being taught and being practiced that is hurting people. David stresses that the breathing and the bandhas are the most important part of the physical practice. He says this is what sets Ashtanga apart from other types of asana practice. He also says that yoga practice is not about a Tuesday and Thursday class, but about daily practice and lifestyle. The goal of yoga is peace of mind and we want to carry the feeling we get from yoga practice into our whole life. He recommends at least do the minimum practice every day - 3 salutation A's, 3 salutation B's and 3 finishing postures (bound lotus, sit in lotus for 25 breaths, bastrika breath, then rest in savasana). When we practiced the full primary series on the third session (which is detailed a bit more in notes below), he explained that this was exactly the way he learned it in Mysore in the 1970's,

he leaves out the shoulder stand series 4. in the vinyasas between postures in primary series. Yoga is meditation. exhale more. He practiced along with us in each session and did not do any adjustments (or maybe just a few minor ones). Stretching feels good.with a few exceptions: 1. Yoga is peace of mind. Yoga is a way to get naturally high. you are doing it right. Energy. Using our brain is more tiring than physical exercise. Flexibility is an inevitable effect of doing stretching exercises.two people are in a dark cave. One's candle is lit. Guru means "darkness to light. If it feels good. Yoga is the science of stretching. To keep doing yoga. he leaves out chakrasana (backward somersault) 2. . The goal of yoga is peace of mind. I am here to share what I have learned in 40 years of uninterrupted daily yoga practice. I will speak in plain English. A few key statements: If it hurts you are doing it wrong. 5. an old person has "a backbone". An inflexible person has no disadvantage in yoga. What is meditation? Meditation is the space between the last thought and the next thought. Prana/Chi is Vitality. If he lights the other's candle. The goal of yoga is peace of mind. he leaves out headstand These 4 modifications are to keep people from hurting their necks." There is a story . you must make it enjoyable. We should be making endorphines and serotonin instead of adrenaline. he holds upward dog (or actually cobra with knees on floor) for 5 breaths. Life force. Most people live and die and never experience yoga. Yoga is taught by a guru. The mind is in constant agitation. A flexible person has no advantage in yoga. then he is also "enlightened". Immunity. To inhale more. We cannot have peace of mind without basic wellness. he leaves out setu bandasana (last posture in primary) 3. This is to provide some backbending to counter the emphasis on forward bending in primary series. Yoga in misalignment is torture. A baby has 24 vertebrae. From birth we are monitoring everything with 5 senses. What do yogis teach that brings light? Knowledge of yoga and meditation. The biggest misunderstanding about yoga is that we are doing yoga for flexibility. Both have candles.

I agreed to do some workshops. Being happy.waking up. Within 5 years. contracting anal sphincters (and vagina if you have one). saw once. And then I lie down and try to carry this equanimity through the day. went to California. I had learned all of the Ashtanga series. then finishing. A yogi is skilled in action. A saying about Shiva . Next class .10x A.it is a lifestyle.so he had me watch first. KPJ explained that he would be teaching the most ancient yoga practice. and was the only person at that time to know all of it besides KPJ. 10x Salutation B. Like Gurdjieff and the Fourth Way . In carpentry we say "measure twice. I realized that I wanted to practice yoga. KPJ knows little English . not teach it. 3x Salutation B. then finishing. I came back to America. I just turned 60. Mula bandha is to be held for the entire practice. I have since travelled to 58 countries. I have done at least this much daily for 40 years. Hardens abdomen. Abs get loose if breathing without mula bandha. I moved to a remote part of Hawaii. There is room for about 6 people. In 1973 I met Pattabhi Jois. He was 58. Every move can be chanted in Sanskrit. KPJ says daily minimum is 3x Salutation A. Class is two times every day except Saturdays and Moon days. Living better . Each class after that adds postures."Shiva takes care of his own". By 1981. KPJ sat in front of me and explained the bandhas. There were no workshops when I started. Moving with concentration leads to meditation. ribs expand. Chinlock is used in forward bending postures. Day by day we can live better and better. then finishing postures. Nothing has been changed for thousands of years." The idea of yoga is not a Tuesday and Thurdsay class .not creating conflict with other people. Engaging mula bandha forces concentration. Tai chi is obviously moving meditation. I did not teach a group class for the next 20 years. and became a yoga teacher. which has been passed down thousands of years directly from Shiva. and have given this workshop about 185 times. More and more I try to make my yoga like tai chi. I'm just sharing how I practice. I was 23. If you miss one class you are expelled. So I asked Shiva to take care of me. Uddiyana bandha is automatic with mula bandha. expands lungs. Around 2001 people began asking for workshops. usually at least an hour. Shiva is the first yogi. These yoga mats had not even been invented. Then KPJ had me do 10 Salutation A's. .Life is a moving meditation.

How can I do this the rest of my life? When you are in a yoga posture. Hurting depletes prana.get on the mat and make yourself feel good.cheap thrills . There are two distinct phases of yoga First . Yoga is the science of stretching. tension to vitality. Over the years. -----------------------------------------------------------------After a break we begin practice. Yoga in misalignment is torture. I would like everyone to have an examination. I will never push on you. We want to learn to breath better. If bones are misaligned. A posture is like inflating and deflating a balloon. A baby has 24 vertebrae.try brushing your teeth with both hands.it is a lifestyle. They always go back since the muscles are not changed. make it feel better.stretch. If you are doing it right .This workshop is called "Ashtanga Yoga for the Rest of Your Life" I probably move as much oxygen in 1 hour of practice as in the other 23 hours of the day. try writing with both hands. Breathe into it. Yoga should not hurt. Every stretch should make you feel good. I probably spend as much time swimming (in the ocean) as doing yoga. Many people make every posture hurt. I worked up to 50 rotations on each side. Going beyond stretching is when it hurts. Second . Muscular symmetry keeps bones aligned.yoga therapy . (First he talks about and demonstrates nauli kriya) Nauli Kriya is the single most important and beneficial yoga exercise. they push you past your sweet spot.it makes you feel better. every posture has a sweet spot. I'm into pleasure. The way to inhale more is to exhale more. they pinch nerves and create pain. Each stretch has a place that it feels best. To test symmetry . Strong adjustments do not bring alignment. .getting well and out of pain. Sweet spot . A chiropractor just pushes the bones.another 40 years. Daily practice . The tortoise wins the race. I want to keep doing yoga for the rest of my life . We are working toward symmetry in musculature. Real alignment changes stress to immunity. This workshop starts on Thursday since I have so much I want to share.. you will never hurt again. an old person has "a backbone". One side is dominant.. If you practice like I do. breathe. Figure out how over the years and decades to make the weak side stronger. I'm not into pain. A great support for yoga is swimming. If someone pushes on you.

David says he does these exercises before yoga and before bed. ------------------------------------------------------------------Before starting we did a series of 6 warmup exercises.roll from side to side .reverse sides 6.so that's 500 rotations every morning. you can see better what you are doing. this releases lower back in down dog . Put one foot on other knee .reverse sides 4.roll from side to side . he calls them spine loosening exercises. one stays on floor . 1.reverse sides 2. from the bottom to the top. Both legs up .don't split this into 2 moves don't come to prayer during salutation B or between postures. if cannot reach floor.reverse sides 3.I do 5 rounds . roll forward and backwards -----------------------------------------------------------------3x Salutation A when bending forward. Cross ankles. Put one foot on the other and roll from side to side 5 times . These are performed lying down on the back with arms out to sides. put some pressure on knees and turn toes over many people can not roll over on their toes and they will give up on this yoga over that if a teacher tries to make them do it.reverse sides 5. always return to samasthiti Pandangusthasana keeping legs straight is the only way to make them the same Padahastasana Utthita Trikonasana Parivritta Trikonasana Utthita Parsvakonasana . look up.roll from side to side . Both knees bent . I don't have to run to the bathroom. These exercises progressively loosen the spine. One leg up. I do this in the bathroom. so if it works. just keep legs straight with inhale.roll from side to side . And without clothes. bend legs if needed so that hands are now flat on floor to prepare for jump back in up dog .put knees on floor instead of rolling over on toes.look at navel 3x Salutation B first move . keep ankles relaxed in up dog.

Dandasana Paschimottanasana A David demonstated that the way to keep back straight is to bend head forward (chinlock). some people are born more flexible and some people are born more inflexible. "or up to the lucky number 108" savasana The greatest yogi is the one who is the most able to effectively stretch themselves and make themselves feel better. A flexible person has no advantage in yoga. Due to genetics. the Utthita Hasta Padangusthasana series would be learned after the seated postures. An inflexible person has no disadvantage in yoga. we did finishing postures bound lotus for 10 breaths 25 ujayi breaths in lotus bastrika breath . as these are difficult for beginners. A baby has 24 vertebrae. not to look straight ahead. an old person has a backbone. you will get 90% as flexible as you will ever be within 2 years. at this point we would start on the seated postures. Each day we wake up stiffer than when we went to bed.10. The big illusion is that your body is going to become like someone else. Yoga is also about dispelling illusion. . Most people get stiffer every day as they get older. Paschimottanasana B Paschimottanasana C Purvottanasana out of time. 20. Yoga is Alchemy.Prasarita Padottanasana A Prasarita Padottanasana B Prasarita Padottanasana C Prasarita Padottanasana D Parsvottanasana OK .we have done 10 standing postures. If you start doing sane yoga. The way I was taught.

awake. I asked him "Yoga is sessation of the fluctuations of the mind?" He said yes that's right. Vertebrae become fused. The swami said to connect to the sound of the OM. Once the brain learns to meditate. Most people. or Om Nama Shivaya. If they pull far enough. When I first heard a swami say this in India. Thinking wears you out. Once it is pinched. OK what do I do?. it loves it. they gimp through it.The skeleton is in the position it is in due to the length of the muscles and tendons. present. Before enlightenment you chop wood and carry water. Yogis figured out. Meditation with a toothache does not work. Most people's brains are nowhere but the present or the past. you will sever the nerve. Man = mind. In your yoga practice. In corpse pose even less is going on. Gradually different clumps of bones become immobile. Electricty is measured in Ohms. The breath is the center of you. you must be well. How do we transform from 24 vertebrae to a backbone? The body starts fusing vertebrae groups together. when something happens. The maha mantra is OM. Tra = stop Such as Hare Krishna. The swami said there are 2 simple methods. Most people have a strong side. Which means mind-stopping. there is no ease. all their lumbar vertebrae are fused. they pinch a nerve. by the time they are 30. Meditation is what's left when everything is cleared out. the eternal now. Like the Perfect Ten. When nerves are pinched blood rushes in to form a cushion. Then you will have to rest for 5 to 10 days until the swelling and soreness goes away. . Tightness puts curvature in the spine. The first is the Hindu method: mantra. using the wrong muscles. Then they start to develop weird cockeyed musculature. so they keep on working. try to make it a moving meditation. can't take off work for 10 days. Yoga is sessation of the fluctuations of the mind. If you were chopping some wood and your back seizes up your muscles go into a knot. Creativity comes from that place. As long as there is disease. and you are determined to keep on chopping. and then be paralysed. Learn to function without thinking. The second is the Buddhist method: mindfulness of breath. and then you will die unless someone takes care of you. Gandhi said Ram Ram Ram. Yoga practice is teaching the mind to be in the spaces between thoughts. All inventions come from a quiet place. This can be sped up by bodywork. Most people. Muscles shorten. white noise. Your mind is the question maker. OM is the sound of the universe.

In yoga practice every breath should be like increasing the bars on a cellphone. You not only shouldn't hurt. Question . Better feeling means more energy. David .Then why don't you do it to yourself? If someone gets in your business. they go the other way. Some people believe that hurting themselves is helping themselves. If it feels good. If it feels good you are doing it right. Most people never get to the subtle healing effects of yoga because they are tearing up their hamstrings every day in downward dog.Then they are masochists. building up prana. There are sadists and masochists and sadomasochists. A lazy person sees this yoga. And then the tissue has to repair. Its OK to adjust. it hurts and you remember it. Each day start stretching breathing. If you are paying attention. Each of us has a body.I like a little pushing. they cannot find your sweet spot. If it hurts you are doing it wrong. The yogi handles this with equanimity. To continue in yoga. Patanjali's definition of asana is a firm comfortable posture. If it hurts. you shouldn't even be uncomfortable. breathing. . Every one of you is A-type. It is like systematically powerwashing your entire body. Question . If you hurt yourself doing yoga. And injury depletes prana. you are going too far.But what about if some people want to be adjusted? David . Yoga is the science of stretching and breathing all over. Stretching. and you are tearing tissue. If I push I am tearing tissue. Stretching feels good. Know thyself. You still have to pay rent and take care of things. releasing more. Because then you are hurting yourself some. a part of you remembers that and does not want to do yoga in the future. They do not need to be pushed farther. Love thyself. it is good.After enlightenment you chop wood and carry water. Know thyself. you will spontaneously do what is appropriate. Sane yoga is trying to make each posture feel good. In yoga we release tension. We build up tension. Lazy people do not do Ashtanga. you must enjoy the practice. Ask how can I do this for the rest of my life. Masochists like to hurt themselves or be hurt by another. But everyone is already going as far as they can go. like to help someone balance or show them how to do the posture correctly. The body is seeking health and wellness. The first time you touch a stove.

OM on the exhale. So I started telling people about it and I found that other people around the world had also independently discovered the same thing. So I started doing it. pay attention to the breath. The more you are adjusted the more you are out of alignment. I figured that to balance this. like tai chi get some circulation going I'll at least do the daily minimum . I wondered why this was. Flexibility is inevitable if you are doing stretching exercises.I want to help the body to get cleared out as fast as possible . So I asked "Are these teachers adjusting you in Marichyasana C and D?" (demonstrates adjustments in C and D. up dog could be held for 5 breaths. I noticed that people were going to Mysore style classes and they would go for 6 months and they would say "I hurt all over.stretch it. So in each vinyasa we will hold up dog for 5 breaths.3x salutations. I felt like the Christopher Columbus of Ashtanga yoga . and I seldom do. the first thing I do. I started doing yoga as a teenager partly to prevent the effects of aging . you can find the spots that feel best only on your own. I want to get some circulation going . keeping the knees on the ground. Mentally count the number on the inhale. Keep the breath quiet. pulling and pushing) And it turned out that yes. you are doing the postures perfectly.If you are not lazy. "I've been sick and I haven't done yoga in a couple of weeks. This yoga is just as I was taught except for a few things. So I kept on doing it.finishing Then I go to bed and sleep. The two sides are different. breath it. just move slow." And I'll think . but I just use the ocean. I never felt worse". I listened quietly.I don't want to be sick.3x. Try to count ten breaths without thinking. learn how to operate it. this is what I do rather than lying in bed like a slug.they haven't understood what I am teaching. This is called "Perfect Ten" and is said to be the first technique of meditation that the Buddha taught. The yoga police did not show up.what a great discovery. Primary series is about forward bending. What you want is symmetry. Sometimes someone will tell me. When I get up I do it again. If you have a flu and you are stiff and sore. Once all the muscles and ligaments are the right lengths. is swim out into the ocean far enough to where the water is clean and snort some ocean water to clean out the sinuses you can use a neti pot. they were being strongly adjusted in these spinal twisting postures. We all have a body . When I get sick.

OK . If the glands are healthy then if you need to gain weight you will gain weight. He ate twice a day like I do . no that's not happening and she devoted every waking minute to increasing her abilities to move. I was already a vegetarian.Well actually it does not . but not the rolling. Actually it started in the afternoons upstairs with KPJ in pranayama class. She said. I try to follow this idea . it is a big dilema. Question . This stimulates the glands. Within 6 months.they are either standing up or sitting down or lying down. People commonly confuse yoga and Hinduism. The chant is Hinduism. but you can still stretch.When did the practice of chanting before class start? David . I never include the chant when I teach. The main thing is don't overeat. In yoga we have our heads below our waist from the beginning. Like scientific experimentation. The best yoga textbook on diet and nutrition is Diet and Nutrition by Rudolph Ballantine.so what if you are hurt? I once met a woman who told me "Last year. I was a quadraplegic".eat food for fuel. trying to expand the areas of life force in her body. He says food should be fuel. Later KPJ started doing that when he came to America and did led classes. What if you have a broken back? Well you can't do most of the postures. It was KPJ and Nancy and Sally and I and we would chant there. He figured out what foods and what amounts would give him the nutrition that he needed. she had blown the doctors minds. in downward dog. (demonstrates lying on back. stretching) When you stretch you feel energy release.it only shows him doing uddiyana bandha. since everyone was starting at a different time. if you need to lose weight you will lose weight. I read Gandhi's autobiography. I started thinking about diet when I started doing yoga.But doesn't the 1938 video show Krishnamacharya doing nauli kriya? David . For some. I would do whatever I could. She woke up under bright lights in a hospital and was told that she might be a quadraplegic for life. Have you ever thought about this? Most people who do not do yoga seldom have their head below their waist . .Well it did not come from Mysore. For others. diet is no problem. and most of the standing postures. ---------------------------------------------------------Question . Diet and Nutrition. So I would not just sit around.midday and end of the day. They couldn't understand how she had made so much progress.

(David practiced with us. which has been passed down directly from Shiva. ----------------------------------------------------------------We begin with 3 OMs. some comments along the way. it is for everyone. no adjustments). just adjust that so we are all moving together. what if he was right? The only way to know is to give it a chance.Today we will OM together. and leads to all these benefits and goals of yoga.D Parsvottanasana . Pattabhi Jois. Yoga is universal.B. who told me that he was teaching me the most powerful and ancient yoga. Well. My ambition is to breathe one more gallon of air with each practice and to increase mula bandha with each practice.the OM.I went to India and met this man. Everyone can do it in their own way.this is what we are trying to increase.C. Surya Namaskara A 5x Surya Namaskara B 5x Time Out . So if you have to take fewer or more breaths. So this idea of practicing together. That's pretty neutral.stand and feel the energy . So . In this room we have the fastest breather and the slowest breather. Padangusthasana Padahastasana Utthita Trikonasana Parivritta Trikonasana Utthita Parsvakonasana Parivritta Parsvakonasana (he pointed out that we had not included this posture before today) Prasarita Padottanasana A. Let's move and breath together. That's my chant . We can create a kind of energy as a group that we cannot create alone.

and then back the other direction .Utthita Hasta Padangusthasana (he asked us to move to wall so we could concentrate on bandhas over balancing) Ardha Baddha Padmottanasana Utkatasana Virabhadrasana A Virabhadrasana B Dandasana Paschimottanasana A.heel is pressing into perineum) Janu Sirsasana C keeps ankles flexible Marichyasana A the marichis are about keeping the 5 lumbar vertebrae moving seperately Marichyasana B Marichyasana C Marichyasana D Navasana Prana Break . B. C Purvottanasana Ardha Baddha Padma Paschimottanasana Trianga Mukhaikapada Paschimottanasana Janu Sirsasana A Janu Sirsasana B (David pointed out that this is good for prostate .stop and just feel the energy Bujapidasana (or work on bakasana instead) Kurmasana Supta Kurmasana Garba Pindasana roll halfway around one direction.

you are either making adrenaline or endorphines. I heard the term adrenaline junkies. All through our lives we are getting stressed and afraid. I realized that with KPJ a lot of us were adrenaline junkies. OM. 2. the guru of Kundalini yoga..Baddha Konasana Upavishta Konasana Supta Konasana Supta Padangusthasana A DW . Since caveman times our bodies know how to make adrenaline for protection.I feel that this is the most powerful posture in primary series Supta Padangusthasana B Supta Padangusthasana C (skipped Chakrasana) Ubhaya Padangusthasana (skipped Setu Bandasana) Urdhva Dhanurasana 3x (called it wheel) (skipped shoulder stand sequence) (skipped headstand) Baddha Padmasana 10 breaths Padmasana . If could retrain my body. The important thing that I got through Yogi Bhajan. . Bastrika breath .up to "lucky number" 108 Savasana come up to sitting 3 OMs Intense practice is counterproductive. Chemistry of yoga .1. is that we should be making endorphines and serotonin. I would never do it the same way that I did.. The pain I feel now is from stretching tendons and ligaments. If you are hurting you are making adrenaline.25 ujayi breaths. OM. guided .

make him feel like he can't do anything? I am going to leave out even more than I usually do. their husbands would never go to a yoga class.Most people's necks are out a bit. he was a teacher. Plus there are teachers and future teachers in the class and I want to give them a clue." I stopped him right there . "Please don't have any openings today. I want to be straightening my spine and breathing. and the reasoning intellect rests in silence. I do not teach headstand. I am not still in my asanas . Especially if everyone else in the class already knows what to do. Most people are hurting themselves within 15 minutes in yoga practice. and this puts a lot of strain on the neck and shoulder muscles. I'm going to read you my favorite yoga saying.So you can choose each time you practice . I don't think about how the posture looks. This is from the Katha Upanisad. I have always done handstands. And I don't want anyone to hurt their necks. then begins the highest path. There is nothing positive about openings.Why do you leave out shoulderstand and headstand? DW . So there is this term "openings". In Ashtanga. . When someone is way up here and you push on them you are hurting them. This is her dream come true. This guy contacted me. And he says. making scar tissue and your body will unconsciously dread doing yoga again. I am self-adjusting myself." Openings is a term that yoga teachers use hoping you won't sue them. "Well. and he wanted me to work with him.I am opening up in each inhale and deepening in each exhale. they're all about playing golf or watching football games. Then one should become watchful. because yoga comes and goes. So what am I going to do." "This calm steadiness of the senses is called Yoga. headstand is done with the head off the floor." Try to be a yogi when practicing yoga. I've been on holiday and I've been practicing and pushing pretty hard and I've had some openings.I said. Unless I have done bodywork on someone and I know their body. You gotta make it fun. So sometimes a woman will show up and she has dragged her husband into yoga class. Question . This is tearing of tissue. Make it a moving meditation. So I'm teaching in Hawaii and its all these women. I am going to make this doable for him. All you need is one cervical vertebra out and your whole neck will start to develop into a weird screwed up pattern. "When the five senses and the mind are still. I play towards the most fragile person in the class. her husband has come to yoga class. If you are pushing too hard you are tearing yourself.do you want to make adrenaline or endorphines.

and he wanted people to focus on learning the basics. you can decide between more vinyasas or more postures. or more people will get hurt. so that was when he would have them do full vinyasas to standing and vinyasas between sides. He had us roll up our mats to put under our heels. Ujayi means victorious breath. But I had released this virus on America.5xA.5xB Pasasana DW said this is one of the most difficult postures. you should feel it in your forearms.the primary series we practiced yesterday was exactly as I was taught in Mysore. And shoulderstand is the same thing to some degree. Question . After 40 years I decided I had to speak up. plus I am strengthening myself and not hurting my neck. I reached a point that I didn't have to teach anymore. -------------------------------------------------------------Second Series 3 OMs Salutations . The amount of sound a person makes in ujayi is determined by how cleared out their sinuses are. you don't need to learn it from me. Its not the yoga. The full vinyasas build strength. Krounchasana Shalabhasana A Shalabhasana B you will get a stretch from this you have not gotten from anything else. At one point KPJ would have us doing 30-minute headstands and after 4 months of that I just hated it. I used to do shoulderstands in workshops. Question . So I started leaving it out. And to make this really doable. When there is a time constraint. it is how it is being done. setu bandasana. people would practice together.I get all the benefits of the inversions. You can learn shoulderstand from anyone.What about the level of vinyasa? DW . It is very powerful breathing. and holding upward dog for 5 breaths. I could just retire. (we did vinyasas between each posture but not between sides) Later. shoulderstand and headstand. So I had some responsibility to speak up. but now I leave those out too. Ashtanga has the worst reputation of any kind of yoga for people getting hurt.ujayi breathing DW . . when KPJ went on world tours and the classes were larger. put arm in between legs when twisting. except for leaving out backwards somersault.As ujayi breathing gets better it gets quieter.

B.Bekasana Dhanurasana Parsva Dhanurasana Ushtrasana Laghuvajrasana Kapotansana do this one against wall Supta Vajrasana Bakasana Bharadvajasana Ardha Matsyendrasana Eka Pada Sirsasana A.C Yogi Nidrasana we stopped there and did finishing Urdva Dhanurasana 3x Forward Bend 20 breaths Bound Lotus Lotus 25 breaths Bastrika up to 108 Savasana .

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