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\u00a0Reflective Asana and Pranayama (1) The class\u00a0Reflective Asana and Pranayama<\/em> meets weekly on Sundays at 9:30 am at the Milwaukee Yoga Center.\u00a0 It is a practice-based class at the continuing level that integrates reflections on yoga theory and the introductory phases of pranayama<\/em> (breath work).\u00a0 These notes give an overview of each class for participants and others who would like to review what we have been doing.<\/span><\/p>\n The class is oriented to the third and four limbs of classical yoga — asana (postures) and pranayama (breath) — and the transition between them.\u00a0 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.\u00a0 These notes are for those who would like to review these topics; there will also be a bibliography<\/strong> of accessible resources for those who would like to pursue these topics.\u00a0 Most of the references are based in the Iyengar tradition, but a few other resources are included as well.\u00a0 References to bibliography are given in brckets, for example, [LOS] <\/strong>is the core text Light on the Yoga Sutras<\/em> 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.\u00a0 Comments and suggestions please in class or via email mw@meredithwwatts.com.<\/span><\/p>\n <\/p>\n \u00a0Class 1: Reflective Asana & Pranayama (9 Sept 2012). Milwaukee Yoga Center A Bit of Theory<\/strong><\/span><\/p>\n The eight limbs of classical (raja<\/em>) yoga of Patanjali<\/span><\/p>\n Pranayama as the transition \u201cexternal\u201d to \u201cinternal\u201d yoga<\/span><\/p>\n Asana and pranayama related to sutra I, 2 (yoga citta vrtti nirodha)<\/em><\/span><\/p>\n \u201cYoga stills the fluctuations of the mind\u201d<\/em><\/span><\/p>\n Asana and pranayama related to sutra II, 46 (sthira sukham asanam)<\/em><\/span><\/p>\n \u201d<\/em>The posture is stable and comfortable\u201d<\/span><\/p>\n (or, as B.K.S. Iyengar interprets II, 46 as: \u201cAsana is perfect firmness of body, steadiness of intelligence and benevolence of spirit\u201d [LOS]<\/strong> \u00a0<\/span><\/p>\n Practice: \u201cBelly\u201d and \u201cChest\u201d Breath (using asana to make the body a \u201ccontainer for the breath\u201d)<\/strong><\/span><\/p>\n Seated alignment<\/span><\/p>\n Techniques & supports for aligning the sacrum, compacting hips, lifting\/aligning the spine)<\/span><\/p>\n Experiencing your breath profile (distinguishing “belly” and “chest” breathing)<\/span><\/p>\n Opening the chest with supported supta sukhasana<\/em> (bolster)<\/span><\/p>\n Finding the breath in vigorous (rajasic<\/em>) postures<\/span><\/p>\n Adho Mukha Svanasana\/Plank<\/em><\/span><\/p>\n Chaturanga dandasana<\/em> (variations according to ability)<\/span><\/p>\n Bhujangasana<\/span><\/em><\/p>\n Maintaining the breath in asana<\/span><\/p>\n Modified surya namaskar<\/em> (warm up)<\/span><\/p>\n Standing poses (Utthita Trikonasana, Virabhadrasana II, Utthita Parsvakonasana, Ardha\u00a0 Chandrasana<\/em>).\u00a0 Center of room, or supported according to ability.<\/span><\/p>\n Seated konasana\/parsva konasana<\/em> variations (support with blanket\/belt as needed<\/span><\/p>\n Opening the chest, preserving the breath<\/span><\/p>\n Finding the breath in passive\/peaceful (sattvic<\/em>) poses<\/span><\/p>\n Viparita Karani<\/em><\/span><\/p>\n Supta Sukhasana<\/em> (without support)<\/span><\/p>\n Breath and resonance to concentrate the mind<\/span><\/p>\n Seated chanting of OM<\/em>, and shantih<\/em> (peace)<\/span><\/p>\n \u00a0<\/span><\/p>\n Next Class<\/strong><\/span><\/p>\n (The koshas<\/em> (layers\/sheaths of the body),\u00a0 sutras I.2 (Commentary in LOS<\/strong>)<\/span><\/p>\n Forward Extensions<\/span><\/p>\n Introduction to the breath (Ujjayi 1, 2)<\/span><\/p>\n Further Ahead<\/strong><\/span><\/p>\n nirodha<\/em> (stilling\/restraint)<\/span><\/p>\n vrttis<\/em> (nature of the fluctuations)<\/span><\/p>\n vairagya (renunciation\/detachment)<\/em><\/span><\/p>\n abyhasa\/sadhana (practice)<\/em><\/span><\/p>\n The kleshas<\/em> (defilements\/ afflictions), sutras II.3-11<\/span><\/p>\n \u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":" \u00a0Reflective Asana and Pranayama (1) The class\u00a0Reflective Asana and Pranayama meets weekly on Sundays at 9:30 am at the Milwaukee Yoga Center.\u00a0 It is a practice-based class at the continuing level that integrates reflections on yoga theory and the … Continue reading
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