{"id":92,"date":"2012-11-22T11:25:05","date_gmt":"2012-11-22T11:25:05","guid":{"rendered":"http:\/\/www.meredithwwatts.com\/yogablog\/?p=92"},"modified":"2012-11-22T11:57:54","modified_gmt":"2012-11-22T11:57:54","slug":"reflective-asana-and-pranayama-10","status":"publish","type":"post","link":"https:\/\/www.meredithwwatts.com\/yogablog\/reflective-asana-and-pranayama-10\/","title":{"rendered":"Reflective Asana and Pranayama 10"},"content":{"rendered":"

 <\/p>\n

Reflective Asana and Pranayama 10<\/strong><\/span><\/p>\n

Forward Extensions (Paschima Pratana Sthiti)<\/strong>\/Pranayama<\/strong><\/span><\/p>\n

\u201cBody breath and Mind in Perfect Oneness\u201d<\/span><\/p>\n

Concepts<\/strong><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Viloma II Pranayama<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u201cMagic Circle\u201d (& abdominal awareness)<\/span><\/p>\n

2\u201d circle around navel; cf. ki\/chi<\/em> in Japanese\/Chinese traditions<\/span><\/p>\n

Center of gravity of body\/center<\/span><\/p>\n

Body as a container for the breath (maintain in standings, pranayama)<\/span><\/p>\n

The asana sutras:\u00a0<\/span><\/p>\n

II.29 \u00a0 Yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhayah astau angani<\/em><\/span><\/p>\n

These are the eight limbs (astanga<\/em>) of classic Patanjali yoga (sometimes also called Raja Yoga): yama<\/em> (moral restraints), niyama<\/em> (personal restraints, disciplines), asana<\/em> (postures), pranayama <\/em>(breath control), pratyahara<\/em> (restraint\/withdrawal of the senses), dharana <\/em>(concentration), dhyana<\/em> (extended concentration\/meditation), samadhi<\/em> (absorbed, deep meditation\/mental clarity).\u00a0<\/span><\/p>\n

II. 46 sthira sukham asanam<\/em><\/span><\/p>\n

The asana is often translated simply as \u201cThe posture is stable and comfortable,\u201d<\/em> but B.K. S. Iyengar expands it to say that \u201dAsana is perfect firmness of body, steadiness of intelligence and benevolence of spirit\u201d<\/em> [LOYS p. 149)<\/strong>. He goes on to say that \u201c\u2026in 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.\u201d<\/span><\/p>\n

\u00a0Sukhasana <\/strong>(Touch\/Breathe\/Resonance)<\/span><\/p>\n

Review of Brahmari\/San Mukha Mudra<\/span><\/p>\n

(brahmari & the agni<\/em> chakra\/cooling the agni<\/em> fire)<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u201cBody, Breath and Mind in Perfect Oneness\u201d (bell)<\/span><\/p>\n

Parvatasana\/jalandara banda<\/span><\/p>\n

Fwd Extension (from sukhasana)<\/span><\/p>\n

Asana<\/strong><\/span><\/p>\n

Abdominal warm-up<\/span><\/p>\n

Half reclining\/bolster support: slide hands along thighs (to ardha navasana<\/em> torso)<\/span><\/p>\n

alternate legs up, then both<\/span><\/p>\n

Ardha Navasana<\/span><\/p>\n

Ardha Navasana <-> Paripurna (according to ability)<\/span><\/p>\n

 <\/p>\n

Adho Mukha Svanasana\/Adho Mukha Virasana\/Utthanasana<\/span><\/p>\n

Tadasana\/Urdhva Hastasana\/Utkatasana<\/span><\/p>\n

@ Rope Wall (legs in x-ropes, or single rope padded with blanket)<\/span><\/p>\n

Fwd extension (rope) Vinyasa (x-ropes, or single padded rope)<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Adho Mukha Svanasana (hands on blocks\/ then without blocks)<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Uttanasana<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Padangusthasana<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Utthita Hasta Padangusthasana 1, 2 (holding rope, foot to wall)<\/span><\/p>\n

Any Wall (support standing leg side as needed)<\/span><\/p>\n

Utthita Hasta Padangusthasana\/Parsva (belt on extended foot)<\/span><\/p>\n

Salamba Sarvangasana (variations) Chair as needed<\/span><\/p>\n

Ekapada, parasvaika, according to ability and support)<\/span><\/p>\n

(alternative: t-bolster setu banda<\/em> as needed)<\/span><\/p>\n

 <\/p>\n

Pranayama (<\/strong>Pranayama\/Savasana Set-Up)<\/span><\/p>\n

Ujayyi I
\n<\/span><\/p>\n

Viloma I, II<\/span><\/p>\n

Savasana\u00a0\u00a0\u00a0 <\/strong>(continue on pranayama support, or conventional)<\/span><\/p>\n

Sitting\/Closing<\/strong><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong>Sukhasana (Om, Shantih)<\/span><\/p>\n

\u00a0\u00a0\u00a0 “Body breath and mind,<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 I\u00a0 send my heart along with this bell”<\/span><\/p>\n

 <\/p>\n


\n<\/em><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

  Reflective Asana and Pranayama 10 Forward Extensions (Paschima Pratana Sthiti)\/Pranayama \u201cBody breath and Mind in Perfect Oneness\u201d Concepts \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Viloma II Pranayama \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u201cMagic Circle\u201d (& abdominal awareness) 2\u201d circle around navel; cf. ki\/chi in Japanese\/Chinese traditions Center of … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-92","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/posts\/92","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/comments?post=92"}],"version-history":[{"count":4,"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/posts\/92\/revisions"}],"predecessor-version":[{"id":96,"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/posts\/92\/revisions\/96"}],"wp:attachment":[{"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/media?parent=92"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/categories?post=92"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/tags?post=92"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}