Reflective Asana and Pranayama (1)
The class Reflective Asana and Pranayama meets weekly on Sundays at 9:30 am at the Milwaukee Yoga Center. It is a practice-based class at the continuing level that integrates reflections on yoga theory and the introductory phases of pranayama (breath work). These notes give an overview of each class for participants and others who would like to review what we have been doing.
The class is oriented to the third and four limbs of classical yoga — asana (postures) and pranayama (breath) — and the transition between them. It is is not designed to be a discussion or lecture, but there is time for additional discussion at the end of class when there is interest. These notes are for those who would like to review these topics; there will also be a bibliography of accessible resources for those who would like to pursue these topics. Most of the references are based in the Iyengar tradition, but a few other resources are included as well. References to bibliography are given in brckets, for example, [LOS] is the core text Light on the Yoga Sutras by B. K. S. Iyengar.
Since this blog is aimed at participants who can attend the practice and discussion, it is not currently configured for comments by readers or as a discussion forum. Comments and suggestions please in class or via email mw@meredithwwatts.com.
Class 1: Reflective Asana & Pranayama (9 Sept 2012). Milwaukee Yoga Center
A Bit of Theory
The eight limbs of classical (raja) yoga of Patanjali
Pranayama as the transition “external” to “internal” yoga
Asana and pranayama related to sutra I, 2 (yoga citta vrtti nirodha)
“Yoga stills the fluctuations of the mind”
Asana and pranayama related to sutra II, 46 (sthira sukham asanam)
”The posture is stable and comfortable”
(or, as B.K.S. Iyengar interprets II, 46 as: “Asana is perfect firmness of body, steadiness of intelligence and benevolence of spirit” [LOS]
Practice: “Belly” and “Chest” Breath (using asana to make the body a “container for the breath”)
Seated alignment
Techniques & supports for aligning the sacrum, compacting hips, lifting/aligning the spine)
Experiencing your breath profile (distinguishing “belly” and “chest” breathing)
Opening the chest with supported supta sukhasana (bolster)
Finding the breath in vigorous (rajasic) postures
Adho Mukha Svanasana/Plank
Chaturanga dandasana (variations according to ability)
Bhujangasana
Maintaining the breath in asana
Modified surya namaskar (warm up)
Standing poses (Utthita Trikonasana, Virabhadrasana II, Utthita Parsvakonasana, Ardha Chandrasana). Center of room, or supported according to ability.
Seated konasana/parsva konasana variations (support with blanket/belt as needed
Opening the chest, preserving the breath
Finding the breath in passive/peaceful (sattvic) poses
Viparita Karani
Supta Sukhasana (without support)
Breath and resonance to concentrate the mind
Seated chanting of OM, and shantih (peace)
Next Class
(The koshas (layers/sheaths of the body), sutras I.2 (Commentary in LOS)
Forward Extensions
Introduction to the breath (Ujjayi 1, 2)
Further Ahead
nirodha (stilling/restraint)
vrttis (nature of the fluctuations)
vairagya (renunciation/detachment)
abyhasa/sadhana (practice)
The kleshas (defilements/ afflictions), sutras II.3-11