Reflective Asana and Pranayama 10

Forward Extensions (Paschima Pratana Sthiti)/Pranayama

“Body breath and Mind in Perfect Oneness”

Concepts

          Viloma II Pranayama

          “Magic Circle” (& abdominal awareness)

2” circle around navel; cf. ki/chi in Japanese/Chinese traditions

Center of gravity of body/center

Body as a container for the breath (maintain in standings, pranayama)

The asana sutras: 

II.29   Yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhayah astau angani

These are the eight limbs (astanga) of classic Patanjali yoga (sometimes also called Raja Yoga): yama (moral restraints), niyama (personal restraints, disciplines), asana (postures), pranayama (breath control), pratyahara (restraint/withdrawal of the senses), dharana (concentration), dhyana (extended concentration/meditation), samadhi (absorbed, deep meditation/mental clarity). 

II. 46 sthira sukham asanam

The asana is often translated simply as “The posture is stable and comfortable,” but B.K. S. Iyengar expands it to say that ”Asana is perfect firmness of body, steadiness of intelligence and benevolence of spirit” [LOYS p. 149). He goes on to say that “…in any asana the body has to be toned and the mind tuned so that one can stay longer with a firm body and a serene mind.”

 Sukhasana (Touch/Breathe/Resonance)

Review of Brahmari/San Mukha Mudra

(brahmari & the agni chakra/cooling the agni fire)

          “Body, Breath and Mind in Perfect Oneness” (bell)

Parvatasana/jalandara banda

Fwd Extension (from sukhasana)

Asana

Abdominal warm-up

Half reclining/bolster support: slide hands along thighs (to ardha navasana torso)

alternate legs up, then both

Ardha Navasana

Ardha Navasana <-> Paripurna (according to ability)

 

Adho Mukha Svanasana/Adho Mukha Virasana/Utthanasana

Tadasana/Urdhva Hastasana/Utkatasana

@ Rope Wall (legs in x-ropes, or single rope padded with blanket)

Fwd extension (rope) Vinyasa (x-ropes, or single padded rope)

          Adho Mukha Svanasana (hands on blocks/ then without blocks)

          Uttanasana

          Padangusthasana

          Utthita Hasta Padangusthasana 1, 2 (holding rope, foot to wall)

Any Wall (support standing leg side as needed)

Utthita Hasta Padangusthasana/Parsva (belt on extended foot)

Salamba Sarvangasana (variations) Chair as needed

Ekapada, parasvaika, according to ability and support)

(alternative: t-bolster setu banda as needed)

 

Pranayama (Pranayama/Savasana Set-Up)

Ujayyi I

Viloma I, II

Savasana    (continue on pranayama support, or conventional)

Sitting/Closing

         Sukhasana (Om, Shantih)

    “Body breath and mind,

                                                     I  send my heart along with this bell”