Session #424 Traditionally Speaking: Ashtanga Primary to Intermediate Presented by: Linda Webster

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Myrtle Fitzgerald
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1 Session #424 Traditionally Speaking: Ashtanga Primary to Intermediate Presented by: Linda Webster Ashtanga Yoga: The Eight Limbs of Yoga *Yama ethical disciplines *Niyama self observation *Asana posture *Pranayama breath control *Pratyahara sense withdrawal *Dharana - concentration *Dhyana - meditation *Samadhi a state of joy and peace --System of yoga derived from the teachings of K. Pattabhi Jois; learned from his teacher Krishnamacharya. --An approach based on a specialized sequence of postures and focused breathing techniques. Asana (physical) Practice: *Throughout practice, focus on --Breath *Primarily nostril breathing (keep the heat and prana within) *Ujjayi breath (a sound that becomes a mantra, or guide, throughout practice) --Bandhas (locks, or valves to regulate the flow or prana) *Mulabandha (pelvic floor) *Uddiyana Bandha (low belly / TVA) *Jalandhara Bandha (throat) --Drishti (gaze point) *Actually used to direct our focus inward, we find a Drishti to calm wandering eyes and distraction *9 specific drishti points in Ashtanga Yoga *Posture practice vs. Vinyasa (flow) --Posture practice utilizes techniques such as longer holds, in-and-out of postures, partner assists, education of actions, props and teacher adjustments for posture refinement; Sun Saluations (vinyasa) used for return to symmetry, creation of heat and breaks from isometric holds --Vinyasa practice utilizes shorter holds to promote flow and synergy, moving a bit quicker, assumes some familiarity of postures; Sun Salutations typically quite frequent throughout practice!warning! Beware of flowing Vinyasa practices too quickly. What is the science of the stretch reflex? How long should a stretch be held to allow a muscle to lengthen? What about alignment in the posture? Is there time to isometrically contract the stabilizers in order to protect joint connective tissues? (Stretch reflex: seconds!) 1

2 Primary and Intermediate Series (of Ashtanga system): *Primary Series: Yoga Chikitsa Yoga Therapy is designed to --Align body --Strengthen nervous system --Heal mental and physical *Intermediate Series: Nadi Shodana is designed for --Nerve Cleansing --Backbend focus, stimulates spine (housing for CNS) --Stimulates energetic regions of spine, pelvis, hips *Primary prepares for intermediate; intermediate prepares for Advanced *Not expected to be expert at one to move to the next, but should have familiarity and regular practice *All standing and the subsequent postures are designed to refine movements learned from Sun Salutations Some Details! *Generally a 2-hour practice (class can go longer, individual practice a bit quicker) *Full expression of a practice each posture held approximately 5 breaths *Starts with Sun Salutation A & B (5 each is traditional) --Bilateral (more stable) to Unilateral (less stable) --Symmetrical sequence --Rythmic movement to breath *Moves to Standing Postures (same sequence in both practices) --More weight-bearing, therefore more strengthening --More force from gravity, therefore more stabilizing needed --More balance needed --More heat created --Minimal Sun Salutations (vinyasa) in this section, as standing poses create heat and too many SS can become tiring early in practice *Progresses to seated, prone, supine, inversions, etc. --Less force from gravity, therefore less strength needed to hold asana --Floor becomes aid or hindrance --More SS utilized here to keep the heat --Easier to sit on floor after opening hips in standing postures --Seated postures re-create shapes from standing postures *Moves into Finishing Sequence (same for both practices) --Backbends (3x) and Forward fold (counter-balance) --Inversion 1 (with Jalandhara bandha) and Backbend (counterbalance to above bandha) --Inversion 2 (final stimulation; awareness of 7 th chakra) --Moving into quiet: finishing postures, finishing breaths to *Ends with Savasana 2

3 Primary Practice = 10 Sun Salutations (Warm-up/1 st slice of bread ) 53 Postures (Standing, seated, etc. / filling ) Finishing sequence (closing / 2 nd slice of bread ) *29 total SS Vinyasas within practice Intermediate = 10 Sun Salutations (Warm-up/1 st slice of bread ) 54 Postures (Standing, seated, etc. / filling ) Finishing sequence (closing / 2 nd slice of bread ) *39 total SS Vinyasas within practice ANATOMY OF POSTURES PRACTICE KEY LESSONS: *Sun Salutations (warm-up): Bilateral to unilateral / Flow with breath cultivating breath from the beginning / thorough warm-up of all joints / opening and strengthening front and back lines *Standing postures: create heat- not as many SS needed / stabilizing joints isometric contractions/ balance / open hips / prepare for deeper work / root and lower chakras *Seated/prone/supine/inversions: continue to manipulate what was started in standing work (repeat shapes)/ Need added heat (SS) / lower to mid-chakras *Finishing sequence: backbends now that body is warm / counter-postures / main bandhas / final chakras/ Poses held longer to bring down stimulation *Primary has fewer SS and works with physical body more; intermediate advances challenge with more SS and progresses to more neural system: Preparation!! *From start to finish, each practice continually goes deeper into muscle body and progresses to a peak of more advanced postures before coming back down: Progression!! *K. Pattabhi Jois said 99% Practice and 1% theory and Practice and all is coming! : Practice!! 3

4 Anatomy of (sample) standing postures POSE HIPS/LEGS SHOULDERS SPINE OTHER Padangusthasana Foot Big Toe Post. Utthita Trikonasana Extended Triangle Parivritta Trikonasana Revolved Triangle *piriformis and Utthita Parsvakonsana Extended Side Angle Posture *TFL and glute med Hips: flexed, slight internal rotation, abducted // Legs: extended & quads on Front hip: flexed and externally rotated// Back hip extended and internally rotated// Legs extended, quads on Front hip: flexed and externally rotated // Back hip extended and internally rotated // Legs extended, quads on quadratus femoris Front hip: flexed, with external rotators working to stabilize hip down and under // Back hip extended and externally rotated with internal rotators stabilizing* Legs: quad on front leg fires to support weight, back leg quad fires to extend knee Abducted, slight external rotation, retracted Horizontal abduct, active posterior delts and opening anterior delts Horizontal abduct, active posterior delts while opening anterior delts Bottom shoulder- SA pulls shoulder blade away from midline; posterior delt turns chest upwards and open (fixed hand) // Top shoulder- Lats open chest, arm opens outward (teres minor and infraspinatus) Smooth, even flexion, chin tucked Erector spinae active (prevent flexion), bottom obliques contract to turn torso upward (lengthening upper obliques) Lower side of spine and obliques are active, pulling into rotation and upper side spine is stretching Lower side oblique and transverse put trunk toward front leg (stretching opposite side); lower side erector spinae and QL laterally bend spine (stretching same on upper side) Holding big toes; posterior chain opening Hamstrings stretch on both legs, calf stretch on back leg but front calf active Keeping in mind the stabilizing of the hips while rotating spine front leg stabilizes by activating internal rotators which will stretch the deep external rotators * Posture assumes closed chain of bottom hand on floor or use a block. Note lateral flexion but not rotation of the spine. Start to notice hips: Flexion, extension, internal and external rotation. Spine: lateral flexion, forward flexion, spine neutral, spine rotation. Shoulders: will start to see external rotation, internal rotation, active posterior chain to open anterior chain more prevalent than not 4

5 Primary Series the filling *=Fold **=Twist *Dandasana (Staff Posture): Hips flexed and adducted, quadriceps on to open hamstrings, spine neutral *Paschimottanasana A, B, C (Western Intense Stretch Posture): Adds deeper hip flexion, spine flexion as folding forward. Deeper into hamstrings and all posterior chain. Purvottanasana (Eastern Intense Stretch Posture): Hips extended, shoulders extended, spine extended [counter posture to above] *Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Western Intense Stretch Posture): One hip flexed, other hip externally rotated and adducted with knee flexed; one shoulder flexed and one shoulder internally rotated and extended; spine flexed (need to rotate to stay neutral possible)** *Trianga Mukhaikapada Pashimottanasana (Three Limbs Face One Foot Western Intense Stretch Posture): One hip flexed, other hip internally rotated and adducted with knee flexed; both shoulders flexed; spine flexed *Janu Sirsasana A, B, C (Head to Knee Posture): One hip flexed, one hip externally rotated and abducted; both shoulders flexed, spine flexed (postures progress foot/ankle work) *Marichyasana A, B, C, D (Dedicated to Marichi): 2 folds, **2 twists with increasing hip, shoulder, spine challenges *Navasana (Boat Posture) to Handstand series (5x, alternating) *Bhujapidasana (Arm Pressure Posture) arm balance with deep fold *Kurmasana (Tortoise Posture) and *Supta Kurmasana (Sleeping Tortoise Posture): 2 deep forward folds pinnacle of the folds in this series *Garbha Pindasana (Womb Embryo Posture): Seated, balanced fold *Baddha Konasana (Bound Angle Posture): Both hips externally rotated and abducted, forward fold *Upavishta Konasana (Seated Angle Posture): A wide-angle fold; preparing to come down to supine by rolling back *Supta Konasana (Sleeping Angle Posture): Rolling back, feet overhead another fold Supta Padangusthasana A, B, C (Sleeping Big Toe Posture): Mixing supine adduction, folding and supine abduction (twist) together in series 5

6 *Ubhaya Padangusthasana (Both Feet Big Toe Posture): Supine Fold to rolling up into seated balance fold *Urdhva Mukha Paschimottanasana (Upward Facing Western Intense Stretch Posture): Supine fold rolling up into deeper seated balance fold Setu Bandhasana (Bridge Posture): Back bend final posture leading into finishing sequence which begins with 3 backbends. Finishing Sequence Savasana Must haves: Ashtanga Yoga, The Practice Manual ; by David Swenson [Book, often accompanied by DVD. Primary and Intermediate Practices breakdown of postures and sequences.] The Key Poses of Yoga; by Ray Long, MD, FRCSC [Book, anatomy and muscular action breakdown of postures.] Prepared by: Linda Webster kboxfreeman@aol.com Facebook: Guru Fitness, LLC 6

In this article we present a simple, short series of poses as well as some guidelines on how to slightly intensify it after a week of practice.

In this article we present a simple, short series of poses as well as some guidelines on how to slightly intensify it after a week of practice. DVIPÂDA PÎTHAM This easy pose is frequently used in yoga practice. It can be approached by someone with important physical limitations; but it may also allow someone to have certain deep experiences in