Yoga Practice Planning Questions – 61 -Design and Experiment with Four Āsana Practices to use Bhujaṅgāsana to…

Design and Experiment with Four Āsana Practices to use Sālamba
Bhujaṅgāsana and/or Nirālamba Bhujaṅgāsana to:

1. To strengthen and prepare the legs and back for Vīrabhadrāsana
2. As Pratikriyāsana to Halāsana
3. To prepare for staying in Dhanurāsana
4. To emphasise the work in Daṇḍāsana

The Vinyāsa Krama or planning steps in each of the four practices will be for a maximum of 60 working breaths.

– It will be based around Āsana especially Bhujaṅgāsana.
– In this instance, the practice will not include any Mudrā, Prāṇāyāma or Dhyāna.
– In the planning structure, any link Āsana such as Samasthiti, Śavāsana, Vajrāsana, do not count in the breath tally.
– Make notes on what you have discovered from each practice.
– Justify to yourself your choice of supporting or compensatory Āsana within the scheme.

108 Yoga Practice Planning Questions

To Download or View this Question as a PDF Study Sheet

Yoga Practice Planning and Theory Questions – Collected & Collated

Design and Experiment with a Practice around Āsana, Mudrā and Prāṇāyāma…

Design and Experiment with a Practice around Jaṭhara Parivṛtti, Mahā Mudrā and Pratiloma Ujjāyī Prāṇāyāma

– Staying in Jaṭhara Parivṛtti and Mahā Mudrā for a minimum of 8 breaths each side and Pratiloma Ujjāyī Prāṇāyāma with a crown of 16 breaths.

– Within this Vinyāsa Krama will be a common thread within each of the three crowns of the ratio 1.1.1.1.
This may also be accessed as a crown within each of the three peaks.
However within the planning there will be a developmental thread, in that the ratio of 1.1.1.1. will increase in actual length, whilst the four aspects of the breath remain constant.
In other words, if the base unit for each of the four aspects of the breath in Jaṭhara Parivṛtti is 8 seconds, then the base unit in Mahā Mudrā is 10 seconds and the base unit in Pratiloma Ujjāyī Prāṇāyāma is 12 seconds.
This relationship is to remain progressive within the three crowns, so it may be in the form of 6, 8 or 10 seconds, et al.

The Vinyāsa Krama or planning steps in the complete practice will be for a total of 120 working breaths.

read more

Design and Experiment with a Practice around Baddha Koṇāsana and Mahā Mudrā…

Design and Experiment with a Practice around Baddha Koṇāsana and Mahā Mudrā

– Staying in Baddha Koṇāsana for a minimum of 8 breaths and Mahā Mudrā for a minimum of 8 breaths each side

The Vinyāsa Krama or planning steps in the practice will be for a total of 90 working breaths.

– It will be based around Āsana and Mudrā especially Baddha Koṇāsana and Mahā Mudrā.
– In this instance, the practice will not include any Prāṇāyāma or Dhyāna.

read more

Design and Experiment with a Practice around Parivṛtti Trikoṇāsana and Jaṭhara Parivṛtti…

Design and Experiment with a Practice around Parivṛtti Trikoṇāsana and a modified Jaṭhara Parivṛtti, practising Parivṛtti Trikoṇāsana dynamically 6 times alternating before staying 3 breaths each side and repeating Jaṭhara Parivṛtti 6 times alternating before staying 6 breaths each side.

The Vinyāsa Krama or planning steps in the practice will be for a total of 70 working breaths.

– It will be based around Āsana especially Parivṛtti Trikoṇāsana and Jaṭhara Parivṛtti.
– In this instance, the practice will not include any Mudrā, Prāṇāyāma or Dhyāna.
– In the planning structure, any link Āsana such as Samasthiti, Śavāsana, Vajrāsana, do not count in the breath tally.
– Make notes on what you have discovered from this practice
– Justify to yourself your choice of supporting or compensatory Āsana within the scheme.
– This planning question was first proffered within Study and Practice Courses whereby the student’s responses would be shared during the next meeting along with being offered a sample response.
Accordingly, I will post this example by adding it as a PDF resource to this post after some time.

To Download or View this Question as a PDF Study Sheet

To Download or View a Sample Practice Response as a PDF

Yoga Practice Planning and Theory Questions – Collected & Collated

Design and Experiment with a Practice around Parivṛtti Trikoṇāsana and a modified Jaṭhara Parivṛtti…

Design and Experiment with a Practice around Parivṛtti Trikoṇāsana and a modified Jaṭhara Parivṛtti, practising Parivṛtti Trikoṇāsana dynamically 8 times alternating and repeating Jaṭhara Parivṛtti 4 times alternating before staying 2 breaths each side.

The Vinyāsa Krama or planning steps in the practice will be for a total of 60 working breaths.

– It will be based around Āsana especially Parivṛtti Trikoṇāsana and Jaṭhara Parivṛtti.
– In this instance, the practice will not include any Mudrā, Prāṇāyāma or Dhyāna.
– In the planning structure, any link Āsana such as Samasthiti, Śavāsana, Vajrāsana, do not count in the breath tally.
– Make notes on what you have discovered from this practice
– Justify to yourself your choice of supporting or compensatory Āsana within the scheme.
– This planning question was first proffered within Study and Practice Courses whereby the student’s responses would be shared during the next meeting along with being offered a sample response.
Accordingly, I will post this example by adding it as a PDF resource to this post after some time.

To Download or View this Question as a PDF Study Sheet

To Download or View a Sample Practice Response as a PDF

Yoga Practice Planning and Theory Questions – Collected & Collated

Design and Experiment with a Practice around Vīrabhadrāsana along with Ardha Śalabhāsana…

Design and Experiment with a Practice around Vīrabhadrāsana along with Ardha Śalabhāsana.
Practicing Vīrabhadrāsana dynamically 4 Times each side before staying 4 Breaths each side, and Ardha Śalabhāsana dynamically for at least 8 times

The Vinyāsa Krama or planning steps in the practice will be for a total of 60 working breaths.

– It will be based around Āsana especially Vīrabhadrāsana along with Ardha Śalabhāsana.

– In this instance, the practice will not include any Mudrā, Prāṇāyāma or Dhyāna.
– In the planning structure, any link Āsana such as Samasthiti, Śavāsana, Vajrāsana, do not count in the breath tally.
– Make notes on what you have discovered from this practice
– Justify to yourself your choice of supporting or compensatory Āsana within the scheme.
– This planning question was first proffered within Study and Practice Courses whereby the student’s responses would be shared during the next meeting along with being offered a sample response.
Accordingly, I will post this example by adding it as a PDF resource to this post after some time.

To Download or View this Question as a PDF Study Sheet

To Download or View a Sample Practice Response as a PDF

Yoga Practice Planning and Theory Questions – Collected & Collated

Design and Experiment with a Practice around Dvī Pāda Pīṭham along with both Sālamba Bhujaṅgāsana and Nirālamba Bhujaṅgāsana…

Design and Experiment with a Practice around
Dvī Pāda Pīṭham along with both Sālamba Bhujaṅgāsana and Nirālamba Bhujaṅgāsana.
Practicing Dvī Pāda Pīṭham dynamically 4 Times before staying 4 Breaths, and both versions of Bhujaṅgāsana dynamically for at least 8 times in total.

The Vinyāsa Krama or planning steps in the practice will be for a total of 60 working breaths.

– It will be based around Āsana especially Dvi Pāda Pīṭham and both Sālamba and Nirālamba Bhujaṅgāsana.
– In this instance, the practice will not include any Mudrā, Prāṇāyāma or Dhyāna.
– In the planning structure, any link Āsana such as Samasthiti, Śavāsana, Vajrāsana, do not count in the breath tally.
– Make notes on what you have discovered from this practice
– Justify to yourself your choice of supporting or compensatory Āsana within the scheme.
– This planning question was first proffered within Study and Practice Courses whereby the student’s responses would be shared during the next meeting along with being offered a sample response.
Accordingly, I will post this example by adding it as a PDF resource to this post after some time.

To Download or View this Question as a PDF Study Sheet

To Download or View a Sample Practice Response as a PDF

Yoga Practice Planning and Theory Questions – Collected & Collated

read more

Design and Experiment with a Practice around Parśva Uttānāsana and Janu Śīrṣāsana…

Design and Experiment with a Practice around
Parśva Uttānāsana and Janu Śīrṣāsana practicing each
Dynamically 4 Times followed by Static 4 Breaths each side

The Vinyāsa Krama or planning steps in the practice will be for a total of 60 working breaths.

– It will be based around Āsana especially Parśva Uttānāsana and Janu Śīrṣāsana.
– In this instance, the practice will not include any Mudrā, Prāṇāyāma or Dhyāna.
– In the planning structure, any link Āsana such as Samasthiti, Śavāsana, Vajrāsana, do not count in the breath tally.
– Make notes on what you have discovered from this practice
– Justify to yourself your choice of supporting or compensatory Āsana within the scheme.
– This planning question was first proffered within Study and Practice Courses whereby the student’s responses would be shared during the next meeting along with being offered a sample response.
Accordingly, I will post this example by adding it as a PDF resource to this post after 10 days.

To Download or View this Question as a PDF Study Sheet

To Download or View a Sample Practice Response as a PDF

Yoga Practice Planning and Theory Questions – Collected & Collated

Design and Experiment with a Practice around Bhujaṅgāsana and Paścimatānāsana…

Design and Experiment with an Āsana Practice around
Bhujaṅgāsana and Paścimatānāsana practicing each
Dynamically 4 Times followed by Static 4 Breaths

The Vinyāsa Krama or planning steps in the practice will be for a total of 60 working breaths.

– It will be based around Āsana especially Bhujaṅgāsana and Paścimatānāsana
– In this instance, the practice will not include any Mudrā, Prāṇāyāma or Dhyāna.
– In the planning structure, any link Āsana such as Samasthiti, Śavāsana, Vajrāsana, do not count in the breath tally.
– Make notes on what you have discovered from this practice
– Justify to yourself your choice of supporting or compensatory Āsana within the scheme.
– This planning question was first proffered within Study and Practice Courses whereby the student’s responses would be shared during the next meeting along with being offered a sample response.
Accordingly I will post this example by adding it as a PDF resource to this post after 10 days.

To Download or View this Question as a PDF Study Sheet
To Download or View a Sample Practice Response as a PDF

Yoga Practice Planning and Theory Questions – Collected & Collated

cYs Practitioner Training Programme Retreat Extract 4 – Self Planning & Self Practice

cYs Practitioner Training Programme 2004 Retreat Extract 4

Session 1 – Self Planning & Self Practice

Building and working with Complex Sequences

This was a six day early morning Āsana, Mudrā, Bandha  & Prāṇāyāma planning and practice project for year Four students within a four year Practitioner Training Programme.

The format was:

  • 5′ Pulse taking
  • 15′ Practice Planning the previous day/s for:
    Āsana practice  35′
    Prāṇāyāma practice 10′
  • 5’ Sitting
  • 5′ Pulse taking
  • 5’ For recording your pulse, personal notes or reflections from the practice

The Bhāvana practice proposition and Āsana, Mudrā, Bandha  & Prāṇāyāma practice techniques that set each mornings focus, technique and crown ratio are shown below.

read more

Collected Āsana Practice Planning Questions – as of November 2021…

– Collected Āsana Practice Planning Questions

I am collating a number of individual practice planning questions posted previously around Āsana as an illustration of the principles of Vinyāsa Krama.

They are presented here collectively to invite attention to the wide-ranging possibilities that existed in the teachings of TKV Desikachar in the field of working with a variety of Āsana, in terms of exploring this particular aspect of Yoga practice, through emphasising either breadth or depth.

read more

Design an Āsana practice to move towards being able to work dynamically in Ūrdhva Prasṛta Pādāsana

Design an Āsana practice to move towards being able to work dynamically 8 times in Ūrdhva Prasṛta Pādāsana.

The Vinyāsa Krama or planning steps in the practice will be for a total of 50 working breaths.

– It will be based primarily around Āsana.
– In this instance, the practice will not include any sitting MudrāPrāṇāyāma or Dhyāna.
– In the planning structure, any link Āsana such as Samasthiti, Śavāsana, Vajrāsana,
do not count in the breath tally.
– State the intended developmental path of the practice.
– Consider the primary Āsana you are choosing to build the practice with.
– Justify your choice of supporting or compensatory Āsana within the scheme.

To Download or View this Question as a PDF Study Sheet

Yoga Practice Planning and Theory Questions – Collected & Collated

Discuss the different aspects of Vinyāsa Krama in Prāṇāyāma…

Discuss the different aspects of Vinyāsa Krama
involved in the Viniyoga of Prāṇāyāma.

To Download or View this Question as a PDF Study Sheet

Yoga Practice Planning and Theory Questions – Collected & Collated

Design a Practice to experience the application of Sound in Āsana…

Design a Practice to experience the application of Sound in Āsana.
Present keynotes with your reasoning behind your choices.

The Vinyāsa Krama or planning steps in the practice will be for a total of 60 working breaths.

– It will be based primarily around Āsana, perhaps with Mudrā.
– In this instance, the practice will not include any sitting Prāṇāyāma or Dhyāna.
– In the planning structure, any link Āsana such as Samasthiti, Śavāsana, Vajrāsana, do not count in the breath tally.
– State the intended direction and outcome of the practice in terms of the goal or goals.
– Indicate the primary or crown you are choosing to build the practice around.
– Justify your choice of supporting or compensatory Āsana within the scheme.

To Download or View this Question as a PDF Study Sheet

Yoga Practice Planning and Theory Questions – Collected & Collated

Design an Āsana practice to include three hand balance Āsana of your choice…

Design an Āsana practice to include three hand balance Āsana of your choice.

The Vinyāsa Krama or planning steps in the practice will be for a total of 90 working breaths.

– It will be based primarily around Āsana.
– In this instance, the practice will not include any sitting MudrāPrāṇāyāma or Dhyāna.
– In the planning structure, any link Āsana such as Samasthiti, Śavāsana, Vajrāsana,
do not count in the breath tally.
– State the intended developmental path of the practice.
– Consider the primary Āsana you are choosing to build the practice with.
– Justify your choice of supporting or compensatory Āsana within the scheme.

To Download or View this Question as a PDF Study Sheet

Yoga Practice Planning and Theory Questions – Collected & Collated

Self Planning & Self Practice Project around Mahāmudrā…

Design a personal practice focusing on using Mahāmudrā to explore the following breathing ratios:

1.1.1.1.
1.1.2.0.
1.1.2.1.
1.0.2.1.

The following guidelines are offered as a framework for this project:
a)  Total of 12 breaths each side in Mahāmudrā.
b)  Different ratios to be tried on different days, at least twice each ratio.
c)  Add necessary preparation and compensation.
d)  Prepare your practice diary under:-

read more

Design an Āsana practice around Dhanurāsana  and Ardha Matsyendrāsana

Design an Āsana practice around Dhanurāsana and Ardha Matsyendrāsana

The Vinyāsa Krama or planning steps in the practice will be for a total of 90 working breaths.

– It will be based primarily around Āsana, perhaps with Mudrā.
– In this instance, the practice will not include any sitting Prāṇāyāma or Dhyāna.
– In the planning structure, any link Āsana such as Samasthiti, Śavāsana, Vajrāsana,
do not count in the breath tally.
– State the intended developmental path of the practice.
– Consider the primary Āsana you are choosing to build the practice with.
– Consider the primary ratio you are choosing to use in the crown of the practice.
– Justify your choice of supporting or compensatory Āsana within the scheme.

To Download or View this Question as a PDF Study Sheet

Yoga Practice Planning and Theory Questions – Collected & Collated

Design a practice leading to staying in Sarvāṅgāsana for 8 minutes…

Design a practice leading to staying in Sarvāṅgāsana for 8 minutes.

The Vinyāsa Krama or planning steps in the practice will be for a total of 100 working breaths.

– It will be based primarily around Āsana, perhaps with Mudrā.
– In this instance, the practice will not include any sitting Prāṇāyāma or Dhyāna.
– In the planning structure, any link Āsana such as Samasthiti, Śavāsana, Vajrāsana,
do not count in the breath tally.
– State the intended developmental path of the practice.
– Consider the primary Āsana you are choosing to build the practice with.
– Consider the primary ratio you are choosing to use in the crown of the practice.
– Justify your choice of supporting or compensatory Āsana within the scheme.

To Download or View this Question as a PDF Study Sheet

Yoga Practice Planning and Theory Questions – Collected & Collated

Design a practice to stay 8 minutes in Paścimatānāsana…

Design a practice to stay 8 minutes in Paścimatānāsana

The Vinyāsa Krama or planning steps in the practice will be for a total of 90 working breaths.

– It will be based primarily around Āsana, perhaps with Mudrā.
– In this instance, the practice will not include any sitting Prāṇāyāma or Dhyāna.
– In the planning structure, any link Āsana such as Samasthiti, Śavāsana, Vajrāsana,
do not count in the breath tally.
– State the intended developmental path of the practice.
– Consider the primary Āsana you are choosing to build the practice with.
– Consider the primary ratio you are choosing to use in the crown of the practice.
– Justify your choice of supporting or compensatory Āsana within the scheme.

To Download or View this Question as a PDF Study Sheet

Yoga Practice Planning and Theory Questions – Collected & Collated

Design a practice with an emphasis on working with arm movements in Bhujaṅgāsana…

Design a practice with an emphasis on working with arm movements in Bhujaṅgāsana as preparation for Dhanurāsana.

The Vinyāsa Krama or planning steps in the practice will be for a total of 60 working breaths.

– It will be based primarily around Āsana, perhaps with Mudrā.
– In this instance, the practice will not include any sitting Prāṇāyāma or Dhyāna.
– In the planning structure, any link Āsana such as Samasthiti, Śavāsana, Vajrāsana, do not count in the breath tally.
– State the intended direction and outcome of the practice in terms of the goal or goals.
– Indicate the primary or crown you are choosing to build the practice around.
– Justify your choice of supporting or compensatory Āsana within the scheme.

To Download or View this Question as a PDF Study Sheet

Yoga Practice Planning and Theory Questions – Collected & Collated