An example of a Secondary Yoga Practice.

This 25′ practice is intended mainly for post-work early evening use. It was designed for a student as a secondary practice to complement their existing pre-work early morning practice.

The context within which it sits is that they have an early morning Āsana and Prāṇāyāma practice before leaving for work. Getting to work involves 10′ walking to catch a train, often standing during the train journey and then walking a further 10-15′ after getting off.

This framework also includes a demanding decision making and team management working environment, often involving many meetings during a typical day.

An example of a Vinyāsa Krama around Jaṭhara Parivṛtti exploring:

Attached as a PDF is a sample group class practice offered to a student as an example of theming two complementary Āsana groupings, that of Parivṛtti and Paścimatāna.

These complementary Lakṣaṇa, or characteristics, can be expanded from either:

• An Annamaya or structural viewpoint, in terms of the work on such as the spine and the legs.
• Or from a Prāṇamaya or energetic viewpoint in terms of the effect on Agni, Apāna and Vāta.

This particular Vinyāsa Krama starts with lying, progressing to kneeling en route to a more usual construct of standing, lying and seated. After appropriate Pratikriyā Āsana the practice is concluded with a simple Laṅghana Cikitsā seated breathing practice with a Bhāvana of first gradually extending and then gradually reducing the exhalation.

In terms of the layers that can be added to the basic framework, given the nature of the context it has been limited to Āsana sequencing in terms of lying, kneeling, standing, lying and seated. Built into this is the combining of dynamic and static possibilities through the employment of long range movement within the preparatory stages and mid range movement and stay at key points.

Other layers such as the application of specific breathing patterns or other specific Bhāvana will be illustrated through other sample group practices in future posts.

To View or Download the Practice as a PDF

To View or Download the Post as a PDF

Following on from the post two days ago and yesterdays post I wanted to offer a further sample practice given to me by my teacher, TKV Desikachar. It evolved from within our one to one lessons in Chennai, from 12 years ago, in 2002 and is based around:

Kapālabhāti Kriyā 48 breaths
Sūrya Bhedana Prāṇāyāma 12 breaths 1.1.1.1. with 10″ Antar Kumbhaka and 10″ Bahya Kumbhaka
Kapālabhāti Kriyā 48 breaths
Sūrya Bhedana Prāṇāyāma 12 breaths 1.2.1.0. with 20″ Antar Kumbhaka
Bhāradvājāsana – Stay 12 breaths each side with 10″ Bahya Kumbhaka
Apānāsana and Ūrdhva Prasṛta Pādāsana
– Aṅga Laghava Dynamic combination 12 times with 10″ Antar Kumbhaka and 10″ Bahya Kumbhaka
Candra Bhedana Prāṇāyāma 24 breaths 1.0.2.0

Though obviously relevant to my personal situation as a mid fifties bloke, at that time and place, it is a further illustration of how Antar Kumbhaka (AK) and Bahya Kumbhaka (BK) can be employed whatever the Āsana or techniques chosen.

Following on from yesterdays post on Kumbhaka quoted below:

“According to Krishnamacharya,
one who has not mastered the Bāhya Kumbhaka,
has not mastered the breath.”
– TKV Desikachar 1988

I thought it might be helpful to republish a post from early 2014. Here I wanted to offer a example of a personal practice given to me by TKV Desikachar. It evolved from within our one to one lessons in Chennai, from over 35 years ago, in 1980 and is based around:

A short end of study day 25′ evening practice from the second day of three day Practitioner Training Programme Module. Here the primary Bhāvana or theme was to offer a practice to conclude what would have been in itself a long day of study as well as internalising the student away from the accumulative stresses from two long days of training input.

Thus the practice out began with spacious work in lying as a grounding transition from the intense work of the day before moving towards sitting. From here moving from lying via kneeling Cakravakāsana, the use of Śītalī, with its head movement and mild Antar Kumbhaka, was introduced to energetically and mentally refresh, before integrating a more physical focus albeit with a sense of seated containment, via mid-range movement in Jānu Śīrṣāsana.

This then flowed into sitting integrated with several types of Prāṇāyāma, firstly exploring Bhramarī, then a subtle seated Ujjāyī and finally Nāḍī Śodhana to complete the transition from the days activities to the evenings endings.