Anthony Grim Hall - VINYASA YOGA HOME PRACTICE BOOK

TABLE OF CONTENTS

NB: If the video links dont work in your edition they can be found here http://tinyurl.com/7dvzm8y

VINYASA KRAMA PRACTICE NOTES AND GUIDELINES 8WHAT IS VINYASA KRAMA ? 9PARAMETERS ? 10THE BREATH 11BREATH RATE? 11STYLE OF BREATH? 11HOW LONG DO WE STAY IN POSTURES? 12HOW LONG TO PRACTICE ? 13BANDHAS? 14PERFECTION IN POSTURE? 15HOW TO PRACTICE VINYASA YOGA 16CORE VINYASA KRAMA POSTURES 17HOW TO BUILD A DAILY PRACTICE WHILE EXPLORING VINYASA KRAMA SUBROUTINES. 18VINYASA KRAMA SEQUENCES 19ON YOUR FEET SEQUENCE 20Day 1 : Hasta Vinyasas Subroutine 21Day 2 : Parsva-bhangis ( side movements) Subroutine 23Day 3 : Uttanasana (forward bend ) Subroutine 25Day 4 : Ardha utkatasana (half squat) Subroutine 29Day 5 : Utkatasana (full squat) Subroutine 33Day 6 : Malasana / Kanchyasana ( garland pose ) Subroutine 35Day 7 : Pasasana ( noose pose ) Subroutine 37Binding in Pasasana 39Day 8 : Surya namaskara ( sun salutations with mantra) 41DAY 9 : Practising 'On your feet / tadasana' sequences and subroutines. 48TRIANGLE SEQUENCE 51Day 10 : Uttita Trikonasana subroutine 52Day 11 : Parivritta trikonasana (twisting )subroutine 55Day 12 : Uttita parsva konasana ( side stretch ) subroutine 57Day 13 : Parsva konasana ( side stretch ) subroutine 59Day 14 : Viabhadrasana ( Warrior ) subroutine 62Day 15 :Parasarita padottanasana subroutine 65Day 16 : Triangle subroutine breakdown 67ON ONE LEG SEQUENCE 69Day 17 : Vrikrmasana ( tree pose )subroutine 70Day 18 : Standing Marchi subroutine 73Day 19 : Utthita Padangushtasana (stretched leg-arm) subroutine 75Day 20 : Virabhadrasana (warrior) subroutine 78Day 21 : Durvasana ( named after a sage ) subroutine 80Day 22 : Natarjasana (dancing Shiva) subroutine 82Day 23 : On one leg Subroutine breakdown Sheet 84ASYMMETRIC SEQUENCE 86Day 24 : Dandasana (Staff pose) lead in subroutine 87VINYASA KRAMA STRAIGHT LEG JUMP THROUGH 89Day 25 : Marchi (after the sage) subroutine 90Day 26 : Ardha padmasana (half lotus) subroutine 93Day 27 : Maha mudra (great seal) subroutine 95Day 28 : akrarnadhanurasana (archer) & Kraunchasana (heron) subroutine 97Day 29 : Eka pada sirsasana ( leg to head ) subroutine 99Day 30 : Triyangmukha ( bent back leg) subroutine 103Day 31 : Tiryang mukha Marichiyasana (Backward foot) subroutine 106Day 32 : Ardha padma marichiyasana (half lotus sage) subroutine 108Day 33 : Bharadwajasana (sage ) & Mahabandha (great lock ) subroutine 111Day 34 : Matsyendrasana ( half and full Kingfisher) subroutine 113Day 35 Asymmetric subroutine breakdown 115SEATED SEQUENCE 118Day 36 : Paschimottanasana (posterior stretch) subroutine 119Day 37 : Kurmasana (turtle pose) subroutine 122Day 38 : Purva tanasana (anterior stretch) and Vashitasana (after the sage) subroutine 124Day 39 : SEATED : Chatushpadapeetam ( table pose) subroutine 127Day 40 : Navasana ( boat ) and Urdhwa paschimotasana subroutine 129Day 41 : SEATED : Upavishta konasana ( seated angle stretch) subroutine 131Day 42 : SEATED : Badha konasana subroutine 133Day 43 : Seated Subroutine breakdown 135BOW SEQUENCE 137Day 44 : Bow : Makrasana (crocodile) & Manduka (frog) subroutine 138Day 45 : Bow : Bhujangasana (cobra) subroutine 140Day 46 : Bow : Asymmetric Salabhasana (locust) subroutine 142Day 47 : Bow : Salabhasana (locust) subroutine 144Day 48 : Bow : Dhanurasana ( bow ) subroutine 147Day 49 : Bow Subroutine breakdown 149MEDITATIVE SEQUENCE 153Day 50 : Meditative : Vajrasana (thunderbolt) subroutine 153Day 51 : Meditative : Ushtrasana ( camel ) subroutine 155Day 52 : Meditative : Ushtrasana ( camel ) to Kapotasana (pigeon) subroutine 157Day 53 : Meditative : Standard Camel walk subroutine 161Day 54 : Meditative : Advanced Camel walk subroutine 165Day 55 : Meditative : Virasana ( hero pose) subroutine 168Day 56 : Meditative : Simhasana (lion pose) subroutine 171DAY 57 : Meditative Subroutine's Breakdown 173SUPINE SEQUENCE 175Day 58 : Supine : Tatakamudra (pond gesture) & Jayaraparivritti (belly twist) Subroutine 176Day 59 : Supine : Apanaasana (pelvic floor poses) subroutine 179Day 60 : Dwipadapitam ( Desk pose) subroutine 181Day 61 : Madhya sethu ( mid region bridge pose) & Urdhvadhaurasana ( bridge) subroutine 183Day 62 : Leg and arm lifts subroutine 186Day 63 : Supta trivikramasana & yoganidra (reclining yogi pose) subroutine 188Day 64 : Jataraparivritti (stomach twist variation ) subroutine 191Day 65 : Sarvangasana (shoulderstand) preparation subroutine 193Day 66 : Sarvangasana (shoulderstand) lead in subroutine 196Day 67 : Akunchasana ( contraction pose) in Sarvangasana (shoulderstand) subroutine 199Day 68 : Supta ardha badha halasana subroutine 201Day 69 : Urdhva Konasana in Sarvangasana (shoulderstand) subroutine 204Day 70 : Urdhva Padmasana (lotus) in Sarvangasana (shoulderstand) subroutine 206Day 71 : Niralumba Salambhasana ( unsupported shoulderstand) subroutine 210Day 72 : Halasana (plough) & Uttana mayurasana Stretched peacock) subroutine 213Day 73 : Sarvangasana mandala (circular ambulation in plough) subroutine 216Day 74 : Karnapindasana ( closed ear pose) subroutine 219DAY 75 : Supine: Subroutine Breakdown Page 1 221INVERTED SEQUENCE 224Day 76 : INVERTED : Sirsasana (headstand) Lead in 225Day 77 : INVERTED : Akunchasana (knee bends) subroutine 228Day 78 : INVERTED : Leg raises subroutine 231Day 79 : INVERTED : Upavishta konasana ( inverted triangle) subroutine 233Day 80 : INVERTED : Urdhava Padmasana (inverted lotus) subroutine 235Day 81 : INVERTED : Viparita Dandasana (crooked staff ) subroutine 239Day 82 : INVERTED : Inverted Mandala Subroutine 242Day 83 : INVERTED : Niralumba sirsasana (unsupported headstand) subroutine 244Day 84 : INVERTED : Arm variations in Niralumba sirsasana ( unsupported headstand) subroutine 247Day 85 : INVERTED : Handstand subroutine 251DAY 86 : Inverted: Subroutine Breakdown Page 1 255LOTUS SEQUENCE 258Day 87 : LOTUS : Ardha badha-padmasana (half lotus) subroutine 259Day 88 : LOTUS : Padmasana (lotus) subroutine 261Day 89 : LOTUS : Badha Padmasana (bound lotus) subroutine 265Day 90 : LOTUS : Urdhva padmasana (lifted up lotus pose) Subroutine 268Day 91 : LOTUS : Kukkutasana & garbha pindasana Subroutine 271Day 92 : LOTUS : Special lotus balancing postures Subroutine 273DAY 93 Lotus Subroutine Breakdown 276WINDING DOWN 279Pranayama, Pratyahara, Meditation 280Meditation and Pranayama postures 282Kapalabhati hand and arm positions 283Pranayama Hand mala ( for counting the breath ) Version One 284Pranayama Hand mala ( for counting the breath ) Version Two 285Pranayama 286Pratyahara in Padmasana and Vajrasana 287The Subroutines in the Ashtanga Yoga Primary series 288The Subroutines in the Ashtanga Yoga Primary series 289 Another approach to constructing a practice based on the Ashtanga system 292 JUMP BACK AND THROUGH LIBRARY 294VINYASA KRAMA JUMP BACK 295VINYASA KRAMA JUMP THROUGH 296CROSSED LEG JUMP THROUGH AND BACK 297HIGH CROSSED LEG JUMP THROUGH 298STRAIGHT LEG JUMP THROUGH 299ONE LEG BENT BACK 300HALF LOTUS JUMP BACK 301FULL LOTUS JUMP BACK 302FULL LOTUS JUMP BACK (REVERSE VIEW). 303FULL LOTUS JUMP THROUGH 304MARICHIYASANA JUMP BACK 305DANDASANA UTPLUTHI JUMP BACK 306EKA PADA SIRSASANA JUMP BACK AND THROUGH 307RAMASWAMIS SUBROUTINE NUMBERING SYSTEM 308VINYASA KRAMA SEQUENCE PRACTICE CARDS 312ON YOUR FEET 313TRIANGLE SEQUENCE 318ON ONE LEG SEQUENCE 323ASYMMETRIC SEQUENCE 327SEATED SEQUENCE 332BOW SEQUENCE 337MEDITATIVE SEQUENCE 341SUPINE SEQUENCE 344INVERTED SEQUENCE 351LOTUS SEQUENCE 355

VINYASA KRAMA PRACTICE NOTES AND GUIDELINES

NOTES from Ramaswami's Complete book of Vinyasa Yoga

WHAT IS VINYASA KRAMA ?

Vinyasa Krama = Movement and Sequence methodology

'Each of the important postures are practiced with elaborate vinyasas (variations).'

'Each variation is linked to the next one by a succession of special transitional movements synchronised by the breath'

PARAMETERS ?

(from Yoga sutras 2.46)

STEADINESS (sthira)

COMFORT (sukha)

SMOOTH + LONG BREATHING ( pratyatana sithila)

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