Reflections on Asana & Pranayama: Bibliography

(letters in “ [  ] ” refer to the abbreviations used in the class outline.

 The Yoga Sutras and Theory

B. K. S. Iyengar. Light on Life. Rodale, 2005.[LOL]

The book is organized according to koshas, or sheaths of the body.

Chapters 2 and 3 deal with the physical body (asana) and the

energy body (prana), corresponding to the third and fourth limbs

of classical yoga s described by Patanjali.

B. K. S. Iyengar. Light on Yoga. Rev. ed. New York: Schocken Books, 1977 (various

editions available) [LOY]

Light on the Yoga Sutras of Patanjali.  New York: Thorsons, 1993 [LOS]

(various editions available) [LOS]

Edwin F. Bryant

The Yoga Sutras of Patanjali. New York: Northpoint Press, 2009. [YSP]

         A new commentary by an American Sanskrit scholar.

Pranayama and Breath Physiology/Anatomy

B. K. S. Iyengar. Light on Pranayama. New York: Crossroad Publishing  Company,

2001.  [LOP]

Geeta S. Iyengar. Yoga: A Gem for Women. Spokane, WA: Timeless Books, 1995.

Especially Part Three: “Experience” (pp. 257-302, sections on  Mudra, Savasana,

Pranayama & Dhyana (meditation)

Some other references:

 David H. Coulter.  Anatomy of Hatha Yoga. Honesdale, PA: Body and Breath, 2001.

For an extended technical/anatomical discussion of pranayama, See

Chapter  Two (pp. 67-138) on “Breathing.”

Leslie Kaminoff. Yoga Anatomy. Champaign, IL: Human Kinetics, 2007.

See Chapter 1, “The Dynamics of Breathing,” pp. 1-16, for

an anatomically-based but less extensive treatment than Coulter.

Shah, J. T.  Therapeutic Yoga. Mumbai: Vakils, Feffer and Simons, 2001.

This book by a physician who practices in the Iyengar tradition has unique

diagrams of the body, color-coded according to the effect of each asana or

pranayama practice.

 Some Other Resources

Judith Lasater.  Relax and Renew: Restful Yoga for Stressful Times. Berkeley, CA:

          Rodmell Press, 1995.

Presents a straightforward treatment of asana practice for relaxation, including

passive chest opening postures that are helpful  for relaxation and preparation for

pranayama.

Rajvi H. Mehta, ed. Yoga Rahasya:  Therapy Issue

A compilation of articles pertaining to yoga therapy published from 1994 to 2009). 

Mumbai, YOG, n..d.

Linda Sparrow and Patricia Walden.

The Woman’s Book of Yoga and Health. Boston: Shambala, 2002.

Chapter 15, Strengthening your Heart, and the Sequence for High Blood

Pressure” contains practices and asanas for relaxation and chest

opening.

Lois Steinberg. Geeta S. Iyengar’s Guide to a Woman’s Yoga Practice, Vol 1.(c) Lois

                Steinberg, 2006

                       A rich source of  supported postures for the chest and abdomen, framed in

                       the context of women’s health. .

 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