vinyasa yoga practice book
DESCRIPTION
yogaTRANSCRIPT
Vinyasa Yoga Practice Book
2nd edition
Part 1Vinyasa Krama sequences
Part 2Vinyasa Krama Subroutines
Anthony Grim Hall
Vinyasa Karma practice notes and guidelines.
NOTES from Ramaswami's Complete book of Vinyasa Yoga
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)
HOW TO PRACTICEBREATHING?
'Smooth inhalations accompanying expansive movements'
BREATH RATE?We average 15 breaths a minute
In our asana practice we aim for 4-6 breaths a minute.This could come down to as little as 2 per minute in some postures e.g.
inversions
STYLE OF BREATH?UJJAYI
Breath out making a hahhhhhh soundnow breath in making the same sound
now breathe in making the same hahhh sound.By constricting the throat a little more a little less we can make the
hissing sound stronger or lighter/louder or softer.This is Ujjayi
The breath connects the mind with the body.
HOW?
Direct your attention inside your chest
Locate where you feel your breath centred, where inhalation appears to start and where exhalation converges.
Focus attention here for a few breaths, then engage ujjayi, a rubbing sensation in the throat.
finally connect your breath to your movements.
The flow of breath is like the flow of oil, smooth and uniform.
HOW LONG DO WE STAY IN POSTURES?
Many postures may be repeated 3-6 times (often going a little deeper into the pose each time).
Stay for 2-6 breaths
Some postures have the option of extended staysEG. Paschimottanasana 5-10 minutes
Maha Mudra 5 minutes each sideShoulderstand 5-10 minutesHeadstand 10-20 minutes
ANATTA SAMAPATTI ?
Focus mentally on the breathAsana with variation and coordinated breathing
HOW LONG TO PRACTICE?Krishanamacharya would have Ramaswami practice 40 minutes of
asana and 20 minutes of Pranayama, Meditation or Chanting.
My own practice?
MORNING 90 minutes asana
20 minutes pranayama15 minutes meditation
EVENING20 minutes asana
20 minutes pranayama20 minutes meditation
HAVE A PLAN!
BANDHAS?
As we become more confident with our asana we should begin to work on engaging the bandhas as these can help to steady us in our postures.
Jalandhara bandha
'There are three important band has. the first is jalandhara bandha, or locking the chin against the breastbone. This may be done during
kumbhkas and whenever the the posture requires the chin to be locked, which is normally the case during forward bends and when keeping
the back erect. In backbends and twisting postures it is not possible to do jalandhara bandha'. p127
Mula and Uddiyana bandha
'The other two bandhas, however, should be practiced in most of the asanas, especially after exhalation. The first is mula bandha, which
means "constricting of the anus" It is done after a complete exhalation. After the exhalation is over, the abhyasi (yoga student) should anchor the body in the asana he or she is in and then slowly and deliberately close the anus and draw in the rectum by contracting the perineal and
surrounding muscles of the pelvic floor. Then as if in a continuous movement, the abdomen, including the navel, is drawn in, pushing up the diaphragm into the now almost empty chest cavity, which is then
called uddiyana bandha ( drawing in of the diaphragm)... This technique is one of the specialities of yogic breathing" p127
PERFECTION IN POSTURE?
'When one is able to stay in the posture (utkatasana) for three to six breaths, then one should slowly increase the time to complete a
stipulated number of breaths. Thereafter, one should remain in the posture for a predetermined number of breaths chosen by the
practitioner or teacher, or for a fixed persiod, say three to five minutes. Then one's practice should be aimed at reducing the number of breaths while remaining in the posture for the same duration. for instance one
may take a total of twenty breaths while in the posture. Later on, it may be possible to remain in the posture steadily and comfortably (sthira
and sukha) for five minutes with perhaps only ten breaths. This is one method for attaining asana siddhi (perfection in posture) that one can
test of oneself. Having achieved this level of comfort in the posture, one can then introduce the band has, which will increase the time taken for
each breath. P 127
Vinyasa Krama PracticeBook
Sequence Practice cards to accompany Srivatsa Ramaswami's
'The Complete book of Vinyasa Yoga'
ORDER OF SEQUENCES
On your feet
Triangle
On one leg
Asymmetric
Seated
Bow
Meditative
Supine
Inverted
Lotus http://vinyasayogaathome.blogspot.com/
PART 2Vinyasa Krama Subroutines
Videos athttp://vinyasakramayoga.blogspot.com/
On your feet subroutineshasta vinyasas (arm movements)
parsva bhangis (side poses)uttanasana (forward bend)
ardha utkatasana (half squat)utkatasana (full squat)
malasana (golden belt) pasasana ( garland)surya namaskara (sun salutation with mantra)
Triangle Subroutinesuttita trikonasana (simple side stretch)
parivritta trikonasana (twisting movements)uttita parsvakonasana (side stretch)
parsva konasana (twisting movement)virabhadrasana (warrior)
prasarita padottanasana (spread feet stretch)
On One leg Subroutinesbhagiratasana (named after sage)
vrikshasana (tree pose)standing marichi
uttita padangushtasana (stretched leg-arm)virabharasana (warrior)durvasasana (after sage)
natarajasana (dancing shiva)
Asymmetric Seated Subroutinesdandasana (staff pose)
marichyasana (after sage)ardha padmasana (half lotus)
mahamudra (great seal)akarnadhanurasana (archer) /krauchasana (heron)
ekapadasirsasana (leg behind head)triyangmukha (bent back leg)
marichyasana (advanced)bharadwajasana (sage) and Mahabandha (great lock)
matyendrasana (half and full)
Seated Posterior Subroutinespaschimatanasana (posterior stretch)kurmasana (turtle and turtle in shell)purvatanasana (anterior side stretch)
chatushpadapeetam (table pose)navasana (boat) pashimpotasana (upward looking)
upavishta konasana (seated angle)baddhakonasana and other seated postures
Bow Pose Subroutinesbow (lead in)
makrarasana (crocodile) and manduka (frog)bhujangasana (cobra)salabhasana (locust)
viparita salabhasana and bherundasana (sage)dhanurasana (bow) and return sequence
Meditative Pose Subroutinesvajrasana (sage)
ushtrasana (camel) to kapotasana (pigeon)virasana (hero's pose)
Camel walk
Supine Subroutineslead sequence
tatakamudra (pond gesture)and belly twistapanasana (pelvic floor pose )
dvipadapitam (desk pose)madhyasetu and urdhvadhanurasana (bridge)
leg and arm liftssupta padangushtasana (with reclining leg behind head)
jataraparivritti (stomach teist)sarvangasana (shoulderstand) preparation sequence
sarvangasana (shoulderstand) lead sequenceakunchanasana (contraction)
halasana (plough)urdhva konasana (upside down triangle)urdhva padmasana (upsidedown lotus)
niralamba sarvangasana (unsupported shoulderstand)halasana-uttana mayurasana (plough to peacock)
sarvangasana-mandala (circular ambulation in plough)karnapidasana (closed ear pose)
Inverted Subroutinesheadstand lead in 1 (bent legs)
headstand lead in 2 (straight legs)sirsasana vinyasas (headstand variations)sirsasana padmasana (headstand lotus)
viparita dandasana (crooked staff)headstand arm variations
Lotus Subroutinesardhapadmasana (half lotus)
padmasana (lotus)baddha padmasana (bound lotus)
urdhwa mukha padmasana ( upward facing lotus)urdhwa padmasana (lifted lotus)
simhasana (lion face)bharawadjasana (sage) and utpluthi (lift)
garbhapindasana (fetus in womb)padmasana arm balancing pose
misc. arm balances
Jumb back and through libraryvinyasa krama jump back
Vinyasa karma jump throughcrossed leg jump through and back
high crossed leg jump throughstraight leg jump through
bent back leg jump throughhalf lotus jump through
full lotus jump backfull lotus jump back (from behind)
full lotus jump throughmarichyasana jump back
dandasana lift and jump backleg behind head jump back
Winding downmeditation and pranayama postures
kapalabhatihand mala for counting (version 1)hand mala for counting (version 2)
pranayama -nadi shodanapratyahara postures
Developing a practiceAshtanga primary series broken down into VK subroutines
Samasthiti copy Parsva bharga Lifting pelvis
Purva bharga stretching out of pelvis Elbow movement
Hands crossed on shoulders Hands on same shoulders hands locked behind
Locked at elbows Prishtanjali Arms raised back bend
ON YOUR FEET : Hasta Vinyasas ( hand variations )
Parsva bhanga left side Parsva banga right side Parsva Bhangi II
Parsva bhangi vinyasa Parsva bhanga vinyasa Parsva bhangi Prishtanjali
Parsva Bhangi prishtanjali
ON YOUR FEET : parsva-bhangis ( side movements)
Ardha Uttanasana Purna uttanasana Purna uttanasana
Niralamba Uttanasana 1 Niralamba uttanasana 2 Niralamba uttanasana 3
Parsva bharga uttanasana Parsva bharga uttanasana Kurmasana vinyasa
Tiryang mukha Uttanasana Tiryang mukha uttanasana
ON YOUR FEET : Uttanasana (forward bend)
Ardha Utkatasana Ardha utkatasana Ardha Utkatasana
Ardha Utkatasana Ardha Utkatasana
ON YOUR FEET : ardha utkatasana (half squat)
Utkatasana Utkatasana Utkatasana
Utkatasana Utkatasana Utkatasana
ON YOUR FEET : utkatasana ( full squat)
Samasthiti copy Parsva bharga Lifting pelvis
Utkatasana kurmasana and Kanchyasana
ON YOUR FEET : malasana / kanchyasana ( golden belt or garland pose)
Samasthiti copy Parsva bharga Lifting pelvis
Utkatasana Pasasana Pasasana
ON YOUR FEET : Pasasana ( noose pose )
1. Om Hramudhyannadya mitramahaMitraaya Namaha
2. Om Hrimārohannuttarāṃ divamRavaye Namaha
3. Om Hroomhṛdroghaṃ mamsūryaSuryaaya Namaha
4. Om Hraimharimāṇaṃca nāśayaBhaanve Namaha
5. Om Hraumśukeṣume harimāṇaṃkhagaaya Namaha
6. Om Hrahropaṇākāsu dadhmasiPooshney Namaha
7. Om Hramatho hāridraveṣumeHiranayagarbhaaya Namah
8. Om Hrimharimāṇaṃ ni dadhmasiOm Mareechibhyoh Namaha
9. Om HroomudaghādayamādityoAdityaaya Namaha
10.Om Hraimviśvena sahasā sahaSavitre Namaha
11. Om Hraumviṣantaṃ mahyaṃ randhyanArkaaya Namaha
12. Om Hrahmo aham dviṣate radhamBhaaskaraaya Namah
ON YOUR FEET : suryanamaskara (sun salutation - with mantras )
TRIANGLE SEQUENCE Uttita Trikonasana sthiti Uttihita trikonasna
utthit trikonasana
TRIANGLE : uttita trikonasana ( Simple triangle stretch)
Uttita Trikonasana sthiti Parivritta trikonasana Parivritta trikonasana
Parivritta trikonasana
TRIANGLE : Parivritta trikonasana (twisting movements
Uttita Trikonasana sthiti Utthita parsva konasana Utthita parsva konasana
Utthita parsva konasana vinyasa Utthita parsva konasana vinyasa Utthita parsva konasana vinyasa
Utthita parsva konasana vinyasa Utthita parsva konasana vinyasa Utthita parsva konasana vinyasa
TRIANGLE : uttita parsva konasana ( side stretch )
TRIANGLE SEQUENCE parsva konasana vinyasa parsva konasana vinyasa
parsva konasana vinyasa parsva konasana vinyasa parsva konasana vinyasa
parsva konasana vinyasa parsva konasana vinyasa parsva konasana vinyasa
parsva konasana vinyasa parsva konasana vinyasa parsva konasana vinyasa
TRIANGLE : parsvakonasana (twisting movements)
Virabhadrasana sequence rotate shoulders in circular motion lift chest stretch back
knee bent forehead to knee raise arms and legs Arms clasped behind
repeaton left side bring arms forward rotating at shoulder forhead to bent knee
squat as low as posiible straighten forhead to mat
TRIANGLE : virabhadrasana (warrior pose)
Prasarita padottanasana vinyasas crown of head to mat clasp big toes or feet
Prishtanjali Twist to left and lower Twist to right and lower
work towards niralamba samakonasana
TRIANGLE : parasarita padottanasana (spread feet stretch )
On one leg sequence Bhagirathasana
ON ONE LEG : Bhagiatasana ( named after Royal sage Bhagirati )
On one leg sequence Bhagirathasana Vrikmasana
Vriikmasana Vatyanasana One leg squat arms out frount
Vrikmasana bound Ardha baddha padmottanasana bound Vrikmasana sqaut variation
return to standing
ON ONE LEG: vrikshasana ( tree pose and variations)
On one leg sequence Standing marichi bound standing marichi
Forward bending bound Marichi return to standing
ON ONE LEG : Standing marichi
On one leg sequence Uttita padangustasana Utthita hasta padangustasana
Utthita pasvashita Uttita padangustasana variation Utthita hasta padangustasana variation
Utthita pasvashita variation return to standing
ON ONE LEG : Utthita Padangushtasana (stretched leg-arm subroutine)
On one leg sequence Virabhadrasana sequence Virabhadrasana variation
Warrior
ON ONE LEG : virabhadrasana (warrior)
On one leg sequence Durvasana Skandasana
Durvasana variation utpluthi return to standing
ON ONE LEG : durvasana ( named after a sage )
On one leg sequence Natajarasana full natajarasana
return to standing
ON ONE LEG : natajarasana (dancing Shiva)
Adho-mukha-Swanasana Dandasana Niralamba Dandasana
ASYMMETRIC : dandasana (staff pose)
Dandasana Niralamba Dandasana Marichiyasa Sihiti
marichiyasana marichiyasana marichiyasana
marichiyasana marichiyasana Ardha matsyendrasana
ASYMMETRIC : marichyasana ( named after Sage Marichi)
Dandasana Niralamba Dandasana Ardha padmasana
ardha padmasana Ardha badha padma paschima uttanasana Vashitasana
Ardha matsyendrasana Ardha matsyendrasana Utpluthi
Ardha badha padma
ASYMMETRIC : ardha padmasana (Half lotus )
Dandasana Niralamba Dandasana Maha Mudra sthiti
Maha mudra janusirsasana
ASYMMETIC : maha mudra ( the great seal )
Dandasana Akarna Danurasana Kraunchasana
ASYMMETRIC : akrarnadhanurasana (archer) and Kraunchasana (heron)
Dandasana Kraunchasana Ekapada Sirsasana
Skandasana Chakorasana
ASYMMETRIC : ekapada sirsasana (leg behind head)
Tiryang-mukha-ekapadasana with forward bend with forward bend and twist
Kranchasana Counterpose Utpluthi
Hanumanasana with forward bend
ASYMMETRIC : Triyang mukha ekapadasana ( bent back leg)
Dandasana Ardha padma marichiyasana with bind and forward bend
Tryang-mukha marichiyasana With bind with bind and twist
ASYMMETRIC : Marichyasana ( advanced)
Dandasana Bharadwajasana Mahabandha
ASYMMETRIC : bharadwajasana (after sage ) and mahabandha The great lock )
Dandasana Ardha matsyendrasana Purna matsyendrasana
ASYMMETRIC : matsyendrasana kingfisher (half and full )
Dandasana Paschimatanasana Paschimatanasana
Paschimatanasana Paschimatanasana Paschimatanasana
Niralamba Paschimatanasana Paschimatanasana
Niralamba Paschimatanasana Paschimatanasana Paschimatanasana
Paschimatanasana Purvatanasana
SEATED : Paschimottanasana ( The posterior stretch )
Dandasana Kurmasana Akunchita kurmasana
Puratanasana
SEATED : Kurmasana and Akunchita kurmasana ( turtle and turtle in it's shell )
Dandasana Vasishtasana right side Vasashitasana left side
SEATED : purva tanasana ( anterior side stretch )
Dandasana Catushpada peetam Catushpada peetam
Catushpada peetam
SEATED : Chatushpadapeetam ( table pose)
Dandasana Navasana Purna navasana
Urdhwa paschimatanasana Savasana
SEATED : navasana ( boat ) and urdhwa paschimpotasana (up looking posterior stretch )
Dandasana Upavishta Konasana sthiti Upavishta Konasana
Upavishta Konasana Upavishta Konasana Upavishta Konasana
Forward bend to the right side forward bending twist to the left side forward bend to right
forward bending twist to right
SEATED : upavishta konasana ( seated angle stretch)
Dandasana Badha konasana Badha konasana
Badha konasana Mula bandhasana Padmasana
Bhadrasana Siddhasna Gomukhasana
Gomukhasana Yoganarisimhasana Dandasana
SEATED : badha konasana and other seated postures
Bow sequence lead in tadasana uttanasana
uttanasana as counter pose to backbends Utkatasana Utkatasana copy
Chatuaranga dandasana 'Lie facedown in asana sthiti'
BOW : Lead in
'Lie facedown in asana sthiti' Makrasana bend knees in on the exhale
Manduka Bhujangasana /cobra
BOW : 61 makarasana (crocodile) + manduka ( frog)
'Lie facedown in asana sthiti' Bhujangasana Bhjuangasana
BOW : bhujangasana (cobra)
'Lie facedown in asana sthiti' Locust pose subroutine Locust pose subroutine
Locust pose subroutine Locust pose subroutine Locust pose subroutine
Locust pose subroutine Locust pose subroutine Locust pose subroutine
BOW : salabhasana ( Locust)
'Lie facedown in asana sthiti' Viparita salabhasana Ganda Bherundasana after yogi Bherunda
BOW : Viparita salabhasana + bherundasana ( after sage Bherunda)
'Lie facedown in asana sthiti' Dhanurasana, Bow pose subroutine Dhanurasana, Bow pose subroutine
Dhanurasana, Bow pose subroutine Dhanurasana, Bow pose subroutine Dhanurasana, Bow pose
Dhanurasana, Bow pose Lying on left side Return sequence, upward facing dog
Downward facing dog samasthiti
BOW : dhanurasana ( bow ) and return sequence
Vajrasana raise arms above head , palms up hasta vinyasa
foreward bending variations in vajrasana arms outstretched hands behind buttocks
'...dig hands a little into your lower abdomen' '...place forehead on the floor' hands in Prishtanjai (prayer)
extend chest and return to vajrasana Counterposes raising chest
MEDITATIVE : vajrasana (after sage )
Vajrasana Ustrasana subroutine Ushtrasana
advanced variation kapotasana
MEDITATIVE : ushtrasana to kapotasana ( camel to pigeon
return to vajrasana Virasana vinyasa sit between feet
virasana hasta vinyasana place forehead and arms on floor Prayankasana
cross legs at ankles
MEDITATIVE : virasana ( hero's pose )
Vajrasana Ustrasana subroutine Camel walk sequence
step forward head to knee place hands on heels and raise chest
eka pada kapotasana
MEDITATIVE : camal walk
Supine simple lead sequence tadasana-samasthiti Uttanasana
Utkatasana Dandasana Supta asana
SUPINE : supine lead in
Supta asana Tatakamura Jataraparivritti
jataraparivritti
SUPINE : tatkamudra ( pond gesture ) and belly twist
Apansana Subroutine Apansana Subroutine Apansana Subroutine
Apansana Subroutine Apansana Subroutine Apansana Subroutine
Apansana Subroutine Apansana Subroutine Apansana Subroutine
Apansana Subroutine Apansana Subroutine Apansana Subroutine
SUPINE : apanasana (Pelvic floor poses)
Dwipadapitam subroutine Apansana Subroutine Apansana Subroutine copy
Apansana Subroutine Apansana Subroutine Apansana Subroutine
Apansana Subroutine Apansana Subroutine Apansana Subroutine
left leg raised holding ankle Apansana Subroutine Apansana Subroutine
SUPINE : dwipadapitam ( Desk pose)
Supta asana madhya sethu madhya sethu variation
Sethubandasana Sethubandasna variation Uttana padasana
Urdhwa Dhanurasana or ardha chakrasana chakrasana
SUPINE : madhya sethu ( mid region bridge pose) and urdhvadhaurasana ( bridge)
Supta asana Leg and arm lift subroutine Leg and arm lift subroutine
Leg and arm lift subroutine Leg and arm lift subroutine urdhwa-prasarita-pada-hasatasana
Leg and arm lift subroutine Leg and arm lift subroutine Urdhwa konasana vinyasa
SUPINE : leg and arm lifts
Supta asana Supta dakshina-parsva-padangushtasana Supta ardhva-paivata-dakshina-pasanam
Dakshina Bhairava asana Supta vama-parsva-padangushtasana Supta ardhva-paivata-vama-pasanam
Vama Bhairava asana Yoginidrasana
SUPINE : supta padangusthtasana
Supta asana Left leg to right palm right leg to left palm
SUPINE : jataraparavritti ( stomach twist)
Supta asana Apansana Subroutine Apansana Subroutine
Apansana Subroutine Apansana Subroutine Dwipadapitam subroutine
Apansana Subroutine urdhwa-prasarita-pada-hasatasana Leg and arm lift subroutine
Sarvangasana vinyasas
SUPINE : shoulderstand preperation.
Shoulderstand lead in tadasana-samsthiti Uttanasana
utkatasana Chatuaranga dandasana Urdhwa mukha swanasana
Adho mukha swanasana tuck in chin lower shoulders to mat Sarvangasana vinyasas
SUPINE : shoulderstand lead in.
Sarvangasana vinyasas Sarvangasana vinyasas Sarvangasana vinyasas
Sarvangasana vinyasas Sarvangasana vinyasas
SUPINE : akunchasana ( contraction pose)
Sarvangasana vinyasas Ekapada halasana ekapada halasana
Supta ardha badha halasana supta ardha badha halasana Halasana
halasana variation Urdhwa-mukha paschimatanasana
SUPINE : halasana (plough)
Sarvangasana vinyasas Urdhwa konasana Urdhwa badha Konasana
SUPINE : urdhva konasana
Sarvangasana vinyasas Urdhwa padmasana Akunchita urdhwa padmasana
Pindasana Urdhwa pamasana vinyasas Urdhwa pamasana vinyasas
Pratkriya
SUPINE : urdhva padmasana (upside down lotus)
Sarvangasana vinyasas Niralamba Sarvangasana Niralamba Sarvangasana vinyasa
Niralamba Sarvangasana vinyasa Niralamba Sarvangasana vinyasa Niralamba Sarvangasana vinyasa
halasana
SUPINE : 94 Niralumba Salambhasana ( unsupported shoulderstand)
Sarvangasana vinyasas halasana uttana mayurasana
uttana mayurasana vinyasa uttana mayurasana vinyasa uttana mayurasana vinyasa
uttana mayurasana vinyasa
SUPINE : halasana - uttana - mayurasana ( plough to peacock)
Sarvangasana vinyasas Sarvangasana mandala Sarvangasana mandala
Sarvangasana mandala Sarvangasana mandala Sarvangasana mandala
Sarvangasana mandala Sarvangasana mandala Sarvangasana mandala
SUPINE : Sarvangasana mandala (circular ambulation in plough)
Sarvangasana vinyasas Niralmaba sarvangasana Karnapidasana
halsana vinyasa halasana variation Savasana
SUPINE : karnapindasana (closed ear pose)
Handstand with straight knee approach '...straighten your knees as you inhale Akunchanasana vinyasa
...straighten your knees so your body is straight'
INVERTED : Headstand lead in 1 (bent leg)
Handstand with straight knee approach '...straighten your knees as you inhale ...slowly raise your legs straight
Sirsasana
INVERTED : Headstand Lead in 2 (straight leg)
Akunchanasana Akunchanasana vinyasa Akunchanasana vinyasa Akunchanasana vinyasa
Ardha padma Akunchanasana Ardha padma Akunchanasana Lowere right toes to mat
lower left toes to mat Viparita garundasana Viparita garundasana
Urdhwa konasana Urdhwa konasana Urdhwa konasana
INVERTED : sirsasana vinyasa ( headstand variations)
Sirsasana Urdhwa padmasana Urdhwa padmasana
Urdhwa padmasana Akunchita urdhwa padmasana
INVERTED : sirasasna padmasana ( lotus in headstand)
Sirsasana Take legs back and lower toes viparita dandasana
INVERTED : viparita dandasna (crooked staff)
Sirsasana Niralamba sirsasana Arms bent in frount of face
arms spread in frount Mukta hasana sirsasana
INVERTED : Headstand arm variations
Ardha badha padmasana Vinyasas ardha-padmasana ardha-padmasana paschimatanasana
Ardha badha padmasana pashimatanasana Kashyapasana ardha-badha padmasana variation
ardha-padmasana variation Prathikriya
LOTUS : Ardhapadmasana ( half lotus)
Ardha badha padmasana Vinyasas Padmasana Parvatasana
Bhadrasana Laghu yoga mudra utpluthi
vama-parsva-laghu yoga mudra dakshina-parsva-laghu yoga mudra
LOTUS : padmasana ( lotus pose )
Ardha badha padmasana Vinyasas Badha padmasana Yoga mudra
vama yoga mudra dakshina yoga mudra
LOTUS : bhadapadmasana (bound lotus)
Ardha badha padmasana Vinyasas Urdhwa mukha padmasana supta padmasana
Matsyasana
LOTUS : urdhwa mukha padmasana ( upward facing lotus)
Urdhwa padmasana Pindasana Urddhwa pindasana
Urdhwa pindasana Pratikriya akunchita urdhwa padmasana variations
LOTUS: urdhwa padmasana (lifted lotus)
Urdhwa padmasana akunchita urdhwa padmasana variations padma bhujangasana / lous cobra pose
LOTUS simhasana (lion face -eyes wide toungue out and down
Padmasana Parvatasana padma bhujangasana / lous cobra pose
twist to left side in lotus twist to right side in lotus Lolasana
Kukkutasana
LOTUS : bharadwajasana (after a sage) and utpluthi
Padmasana garbha pindasana Purna garbha pindasana
Uttana kurmasana Supta padmasana
LOTUS : garbhapindasana (fetus in the womb)
urdhwa kukkutasana Padma mayurasana urdhwa padmasana
urdhwa padmasana urdhwa padmasana urdhwa padmasana
urdhwa padmasana urdhwa padmasana Viparita yog mudra
lotus in handstand
LOTUS : padmasana arm balances and inversions
Misc. arm balances
JUMP BACK LIBRARY : Vinyasa Krama Jump back
JUMP BACK LIBRARY : Vinyasa krama jump through
JUMP BACK LIBRARY : Crossed leg jump through and back
JUMP BACK LIBRARY : High crossed leg jump through
JUMP BACK LIBRARY : Straight leg jump through
JUMP BACK LIBRARY : Tiryamng mukha marichiyasana (one leg bent back )
JUMP BACK LIBRARY : Half lotus jump back
JUMP BACK LIBRARY : Full lotus jump back
JUMP BACK LIBRARY : full lotus jump back from behind
JUMP BACK LIBRARY : Full Lotus jump through
JUMP BACK LIBRARY : Marichiyasana jump back
JUMP BACK LIBRARY : Dandasana utpluthi jump back
JUMP BACK LIBRARY : Eka pada sirsasana ( leg behind head ) Jump back and through
Vajrasana Vajrasana with uddiyana bandha Padmasana
Padmasana with uddiyana bandha Siddhasana Siddhasana with uddiyana bandha
Virasana Virasana with uddiyana bandha Gomukhasana
Gomukhasana with uddiyana bandha
WINDING DOWN : Meditation and Pranayama postures
WINDING DOWN : Kapalabhati hand and arm positions
1 2 3
4 5 6
7 8 9
10 11 12
WINDING DOWN : Pranayama, hand mala (version one)
1 2 3
4 5 6
7 8 9
10 11 12
WINDING DOWN : Pranayama, hand mala (version two)
Retain exhale engage mula and uddiyana bandhas Lift thumb off Right nostril and inhale Close both nostrils and retain inhalation
Lift ring finger off nostril and exhale Retain exhale, engage mula and uddiyana bandhas) Lift thumb off LEFT nostril and inhale
Close both nostrils and retain inhalation Lift thumb off Right nostril and exhale Repeat sequence (Retain exhale engage mula and uddiyana bandhas) copy
In padmasana Thumbs close ears First two finger rest on eyelids Ring fingers rest lightly against nostrils
Little fingers rest against corners of mouth In Vajrasana Thumbs close ears First two finger rest on eyelids
Ring fingers rest lightly against nostrils Little fingers rest against corners of mouth
WINDING DOWN : Pratyahara in padmasana and vajrasana
1 Samasthitih 2 Hasta Padangusthasana 3 Pada Hastasana 4 Utthita Tri Konasana 5 Utthita Tri Konasana
6 Parivrtta Tri Konasana 7 Parivrtta Tri Konasana 8 Utthita Parsva Konasana 9 Utthita Parsva Konasana 10 Parivrtta Parsva Konasana
11 Parivrtta Parsva Konasana
12 Prasarita Padottanasana A
13 Prasarita Padottanasana B
14 Prasarita Padottanasana C
15 Prasarita Padottanasana C
16 Utthita Parsvottanasana 17 Utthita Parsvottanasana 18 Utthita Hasta Padangusthasana 19 Utthita Parsvasahita 20 Utthita Eka Padasana
21 Utthita Hasta Padangusthasana 22 Utthita Parsvasahita 21 Utthita Eka Padasana 22 Ardha Baddha
Padmottanasana23 Ardha Baddha Padmottanasana
24 Utkatsana 25 Virabhadrasana A 26 Virabhadrasana A 27 Virabhadrasana B 28 Virabhadrasana B
Ashtanga Primary series - Subroutine break down.
P.1
On your feet subroutine Triangle subroutines
On one leg Subroutines
Another Triangle subroutine
1 Dandasana 2 Paschimottanasana A 3 Paschimottanasana B 5 Purvottanasana 6 Ardha Baddha Padma Paschimottanasana
7 Ardha Baddha Padma Paschimottanasana
8 Tirieng Mukkha Eka Pada paschimottanasana
9 Tirieng Mukkha Eka Pada paschimottanasana 10 janu Sirsasana A 11 Janu sirsasana A
4 Paschimottanasana C 10 Janu Sirsasana B 11 Janu Sirsasana B 12 Janu Sirsasana C 13 Janu Sirsasana C
14 Marichiyasana A 15 Marichiyasana A 16 Marichiyasana B 17 Marichiyasana B 18 Marichiyasana C
19 Marichiyasana C 20 Marichiyasana D 21 Marichiyasana D 22 Navasana 23 Bhuja Pidasana
24 Kurmasana 25 Supta Kurmasana 26 Garbha Pindasna 27 Garbha Pindasana 28 Kukkutasana
Ashtanga Primary series
P. 2
Seated subroutine inc. counterpose
Asymmetric Subroutines
More seated subroutines
28 Badha Konasana A 29 Badha Konasana B 30 Badha Konasana C 31 Upavistha Konasana A 32 Upavistha Konasana B
33 Supta Konasana 34 Supta hasta padangusthasana 35 Supta Parsvasahita 36 Supta hasta
padangusthasana 37 Supta Parsvasahita
38 Ubbaya Padanguthasana 39 Ubbaya Padangusthasana 40 Urdhva Mukha Paschimottanasana 41 Setu Bhandhasana 42 Urdhva Dhanurasana x 3
50 Salamba Sarvangasana 51 Halasana 52 Karna Pidasana 53 Urdhva Padmasana 54 Pindasana
55 Mayurasana 56 Uttana Padasana 63 Sirsasana 64 Urdhva Dandasana 65 Balasana
71 Baddha Padmasana 72 Yoga Mudra 73 Padmasana :Jnana Mudra 74 Utpluthi 79 Savasana
Ashtanga Primary series
P. 3
Supine subroutines
short Inverted Subroutine
Lotus Subroutine
Appendix I
Ramaswami's subroutine list with page numbers to 'The Complete Book of Vinyasa Yoga'.
Those highlighted in blue link to my video's of the subroutines here
http://vinyasakramayoga.blogspot.com/
Chapter I. On your Feet sequence p. 1On your feet Seq. practice Sheets
10 min. Shortened version20 min. Short version part 120 min. Short version part 2
Full Sequence Speeded up x 41. Samasthitis p1
2. hasta vinyasas (arm movements). p43.parsva bhangis (side poses) p10
4. ardhauttanasana p145. uttanasana p13
6.ardhautkatasana p217. utkatasana p248 malasana p289 pasasana p29
10. tadasana. p33(special sequences from 11th chapter)11.uttanasana-utkatasan routine p245
12. khagasana p24013. suryanamaskara p214 inc. mantra
14. dingnamaskara p237
Ch II. Asymmetric Seated Vinyasa Sequence p35Asymmetric practice Sheets
Full Sequence Speeded up x 415 Lead sequence p35
16. dandasana p3917. marichyasana p40
18.mahamudra p45
19. ardhapadmasana p4220. akarnadhanurasana/cakorasana p46
21.ekapadasirsasana p4722. triyangmukha p48
23. marichyasana(advanced) p5124.bharadwajasana p53
25. Mahabandha p5426. matyendrasana p5427.return sequence p69
ChIII. Seated Posterior Stretch Sequence p71Seated Sequence practice sheets
Full Sequence Speeded up x428.Suptasana/paschimatanasana p75
29. paschimatanasana p7530.purvatanasana p78
31. chatushpadapeetam p7932. upavishtakonasana p81
33.pratikriya p8034. samakonasana. p83
35. baddhakonasana p8436 siddhasana p85
37.gomukkhasana p8638.yoganrisimhasana p86
Ch IV. On One leg Yogasanas p87On one leg Practice sheets
Full Sequence39. bhagiratasana p8740. vrikshasana p88
41. standing mariachi p9242.uttita-padangushtasana p93
43. virabharasana p9644. trivikramasana p97
45. natarajasana p9846. durvasasana. p99
47.utplutis p100
Ch V. The Supine Sequence p101Supine sequence practice sheets
Simplified and complete Sequence speeded up x 448. advanced lead sequence p104
49. tatakamudra p10550.jataraparivritti(simple) p105
51. apanasana p10652. dvipadapitam p109
53.madhyasetu p11254.urdhvadhanurasana p113
55. advanced dvipadapitam p11456.urdhva-prasarita-pada-hasta asana p117
57. supta padangushtasana p11858. supta trivikramasana p119
59.yoganidrasana p12060. jataraparivritti advanced p121
61. jataraparivrittiadvanced II p12262. sarvangasana preparation sequence p122
63. sarvangasana-advanced lead sequence p12364. akunchanasana p125
65. halasana p12766.urdhvakonasana p128
67.urdhvapadmasana p12968.niralamba sarvangasana p131
69.halasana-uttana mayurasana p13370 sarvangasana-mandala p134
71.karnapidasana p13572. savasana p136
Ch VI. The Bow Pose Sequence p137Bow sequence practice sheets
Full sequence speeded up x 473. makrarasana p13874. mandukasana p13975.bhujangasana p139
76.rajakapotanasana p140
77.salabhasana asymmetric p14178. salabhasana p14279.vimanasana p142
80. viparita salabhasana p14381. bherundasana p143
82. dhanurasana-asymmeric p14483. dhanurasana p145
Ch.VII. The Triangle Pose Sequence p147Triangle sequence practice sheets
Full sequence Speeded up x 384. Uttita trikonasana p147
85. parivritta trikonasana p14886. uttitaparsvakonasana p150
87. parsvakonasana p15288. virabhadrasana p154
89. prasarita padottanasana p15890. samakonasana p159
Ch VIII. The Inverted posture Sequence p161Inverted sequence practice sheets
Full sequence speeded up x 491. sirsasana p162
92. sirsasana vinyasas p16393.urdhva padmasana p16794.urdhvadandasana p168
95. viparitadandasana p16896. mandala p169
97. niralamba sirsasana p17198. vriscikasana p172
99. viparita vrikshasana (hand stands) p174
Ch. IX. Meditative Pose Sequence p176Meditative sequence practice sheets
Full Sequence100. vajrasana lead sequences p176
101. vajrasana p178
102. balasana p179103. ushtra nishada p181
104. advanced ushtrasana p181105. kapotasana p182
106.virasana p184107. simhasana and return sequence p186
Ch X. The Lotus Pose Sequence p189Lotus Sequence practice sheets
Full sequence speeded up x 4108.ardhapadmasana p191
109. padmasana p196110. utpluti p197
111.baddhapadmasana p198112. matsyasana p.200
113. urdhvapadmasana p200114.suptapadmasana-simhasana dynamic sequence p203
115. garbhapindasana p205116.arm balancing poses p116
117. padmasana-inversions p208118. p
Ch. XI. Visesha Vinyasa Kramas p213119. vasishtasana p219
120. anjaneyasana p223121. halasana-pascimatana-uttanamayura sequence p228
122. utplutis p230
Ch. XII. The Winding Down Procedure p246123. yogic postures for `breathing exercises p247
124. Kapalabhati p248125 a Pranayama p249
125 b Ujaii 1;1;1;1125 c Ujaii 1;1;2;1125 d Ujaii 1;2;2;1
The following Pranayamas are taken from Ramaswami's other book 'Yoga for the three stages of life'.
125 e Nadi shadana 1;1;1;1125 f Nadi shadana 1;1;2;1
125 g Nadi Shodana 1;2;2;1125 h Ujaii with mantra
125 j Nadi Shodana with mantra125 k Viloma ujaii with mantra126. The Locks ( Bandhas) p250
127. Pratyahara - Sealing the senses p253