DAY 75 : Supine: Subroutine Breakdown

VIDEO LINK

Day 58 : Supine : Tatakamudra (pond gesture) & Jayaraparivritti (belly twist) Subroutinesubroutine from Vinyasa Krama Meditative sequence

Day 59 : Supine : Apanaasana (pelvic floor poses) subroutine from Vinyasa Krama Supine sequence

Day 60 : Dwipadapitam ( Desk pose) subroutine from Vinyasa Krama Supine sequence

Day 61 : Madhya sethu ( mid region bridge pose) & Urdhvadhaurasana ( bridge) subroutine from Vinyasa Krama Supine sequence

Day 62 : Leg and arm lifts subroutine from Vinyasa Krama Supine sequence

Day 63 : Supta trivikramasana & yoganidra (reclining yogi pose) subroutine from Vinyasa Krama Supine sequence

Day 64 : Jataraparivritti (stomach twist variation ) subroutine from Vinyasa Krama Supine sequence

Day 65 : Sarvangasana (shoulderstand) preparation subroutine from Vinyasa Krama Supine sequence

Day 66 : Sarvangasana (shoulderstand) lead in subroutine from Vinyasa Krama Supine sequence

Day 67 : Akunchasana ( contraction pose) in Sarvangasana (shoulderstand) subroutine from Vinyasa Krama Supine sequence

Day 68 : Supta ardha badha halasana to Halasana in Sarvangasana (shoulderstand) subroutine from Vinyasa Krama Supine sequence

Day 69 : Urdhva Konasana in Sarvangasana (shoulderstand) subroutine from Vinyasa Krama Supine sequence

Day 70 : Urdhva Padmasana (lotus) in Sarvangasana (shoulderstand) subroutine from Vinyasa Krama Supine sequence

Day 71 : Niralumba Salambhasana ( unsupported shoulderstand) subroutine from Vinyasa Krama Supine sequence

Day 72 : halasana (plough) & uttana mayurasana Stretched peacock) subroutine from Vinyasa Krama Supine sequence

Day 73 : Sarvangasana mandala (circular ambulation in plough) subroutine from Vinyasa Krama Supine sequence

Day 74 : Karnapindasana ( closed ear pose) subroutine from Vinyasa Krama Supine sequence

Ramaswami recommends we spend five minutes in Sarvangasana (first three minutes with the legs relaxed next two with the legs straight in standard Shoulderstand) before practising the sarvangasana vinyasas

Ramaswami would also recommend a counterpose after sarvangasana so as to relieve the strain placed on the neck and shoulders, he suggests bhujangasana (cobra, Day 45) and especially makrasana (crocodile, Day 44) as ideal counterposes, stating that, 'The counterposes, as a rule, should be simple, effective and targeted' (Yoga beneath the surface p105).

Supine used to be my least favourite sequence when I first started practicing Vinyasa Krama. It's long a  sequence  and I was never sure what approach to take. It took quite some time to realise it was, if anything, the perfect sequence, forward bends, twists, backbends, inversions, leg behind head postures, lotus... it has everything.

That said, because of it's length I don't tend to practice it as a stand-alone sequence, I do however practice most of it's sequences regularly.

I practice takamudra as preparation for deep forward bends like pashimottanasana as well as a counterpose for backbends, pressing the lower back into the mat while engaging bandhas.

I practice Apanasana, the pelvic floor poses for the same reasons.

In advanced back bending I've realised the importance of pushing the hips forward as far as possible and tucking under the tailbone, Dwipadapitam (desk pose) is perfect for working on this and ideal preparation for urdhva dhanurasana and Charasana (wheel pose).

It has some of the best twisting postures in yoga with Jataraparivritti (belly twists).

It also has some of the best leg behind head preparation I've come across.

As well as an excellent preparatory subroutine for Shoulder stand.

Day 74 : Karnapindasana ( closed ear pose) subroutine from Vinyasa Krama Supine sequence

VIDEO LINK

As a reminder, Ramaswami recommends we spend five minutes in Sarvangasana (first three minutes with the legs relaxed next two with the legs straight in standard Shoulderstand) before practising the sarvangasana vinyasas

Ramaswami would also recommend a counterpose after sarvangasana so as to relieve the strain placed on the neck and shoulders, he suggests bhujangasana (cobra, Day 45) and especially makrasana (crocodile, Day 44) as ideal counterposes, stating that, 'The counterposes, as a rule, should be simple, effective and targeted' (Yoga beneath the surface p105).

HINTS/TIPS/SUGGESTIONS

To be able to bring the knees to the mat beside your ears, the neck and shoulders need to be sufficiently relaxed. A long sarvangasana or  some halasana subroutine variations can help achieve this,

Engage jalandhara bandha, the chin lock, bringing the chin tight against the chest.

Engage uddiyana bandha, drawing the belly in and up to creat more space for the forward fold.

Kandapindasana is a posture in which we can stay for a considerable amount of time, Ramaswami recommends twelve breaths.

Because of the tight fold, the inhalation will be short but try to lengthen the exhalation.

To bring your legs through the arms, retain uddiyana and on the inhalation, stretching each vertebra, allow your back to slowly unfurl along the mat, keeping your legs as close to your body as possible all the way through the arms.

Ideally the legs should not touch the arms on the way through.

Day 73 : Sarvangasana mandala (circular ambulation in plough) subroutine from Vinyasa Krama Supine sequence

VIDEO LINK

As a reminder, Ramaswami recommends we spend five minutes in Sarvangasana (first three minutes with the legs relaxed next two with the legs straight in standard Shoulderstand) before practising the sarvangasana vinyasas

Ramaswami would also recommend a counterpose after sarvangasana so as to relieve the strain placed on the neck and shoulders, he suggests bhujangasana (cobra, Day 45) and especially makrasana (crocodile, Day 44) as ideal counterposes, stating that, 'The counterposes, as a rule, should be simple, effective and targeted' (Yoga beneath the surface p105).

Sarvangasana mandala employs reveal of the movements from the previous subroutine, the forward bend halasana (day 72 & 71) in konasana (day 69) the back stretch in the previous uttana mayurasana subroutine  (Day 72) and twisting in urdhva padmasana vinyasas (day 70). 

If we want to practice sarvangasana mandala separately from the previous subroutines then we should make sure we have practiced some foreword bends, back stretches and twisting postures in other subroutines to be sure we are sufficiently warmed up and flexible.

HINTS/TIPS/SUGGESTIONS

I strongly suggest you practice this subroutine after the previous halasana and uttana mayurasana subroutine (day 72) as the mandala involves a flip over from halasana to uttana mayurasana which is a twisting motion.

The mandala may be best worked towards in stages.

The flip from uttana mayurasana to halasana seems to be slightly less intimidating than the other way around.

First we need to enter the first stage of uttana mayurasana

STAGE1

Uttana Mayurasana (stretched peacock )

From Sarvangasana tuck the tailbone, engage moola bandha by drawing up the anus, bend the knees, expand the chest, arch the back and lower your feet gently to the mat on the inhalation.

Lowering on the inhalation gives more control as does engaging the bandhas.

There is no need to stretch the legs completely for now.

With the knees bent side step your legs to the side as far as possible. 

Now lower your body to the mat onto your left hip, your feet will be on top of each other. Roll your right leg over the left, bringing the left hip over the right and walk shuffle your legs a little further round.

Return your hands to your back, raise your hips and walk/sidestep further around until you are in halasana.

Relax and then do the same movements in reverse.

STAGE 2

When this movement is comfortable or at least familiar, the twisting and rolling the hip over, try the movement without lowering to the mat.

From Uttana Mayurasana walk the legs around to the left as far as possible, with each extra step the right hip will rise. When you can go no further in that position, support the back strongly, take a breath and at the end of the exhalation hold the breath and flip your waist bringing the right hip over the left to land on your feet.

Continue walking the feet around into halasana and relax.

Practice going back and forth on one side, flipping from uttana mayurasana to halasana and back again.

Once you are comfortable flipping back and forth on one side practice the same movement on the other.

STAGE 3

Now you are comfortable flipping flipping from halasana to uttana mayurasana and back again your ready for the full mandala,

We begin in halasana walk around as far as possible, pause, take a breath, exhale and hold then flip over and continue walking around into uttana mayurasana. Continue walking/sidestepping/shuffling around to the other side, pause, exhale, hold the exhalation and flip over and continue back to the starting position, Halasana.

The Breath

from halasana

Inhale

Exhalation: move to the right to around 45 degrees

Inhale

Exhalation: continue on to 90 degrees

Inhale

Exhale and hold: flip your waist over and land on your feet

Inhale

Exhalation: continue moving around until you are in uttana mayurasana (180 degrees)

Inhale

Exhalation continue around another 45 degrees

Inhale

Exhalation continue around to around 270 degrees

Inhale

Exhale and hold; Flip the waist over and land on your feet

Inhale

Exhalation continue around until you are in the starting position

When comfortable with the movements repeat the subroutine counterclockwise.

Day 72 : halasana (plough) & uttana mayurasana Stretched peacock) subroutine from Vinyasa Krama Supine sequence

VIDEO LINK

As a reminder, Ramaswami recommends we spend five minutes in Sarvangasana (first three minutes with the legs relaxed next two with the legs straight in standard Shoulderstand) before practising the sarvangasana vinyasas

Ramaswami would also recommend a counterpose after sarvangasana so as to relieve the strain placed on the neck and shoulders, he suggests bhujangasana (cobra, Day 45) and especially makrasana (crocodile, Day 44) as ideal counterposes, stating that, 'The counterposes, as a rule, should be simple, effective and targeted' (Yoga beneath the surface p105).

This Subroutine could follow on nicely from Day 68 : Supta ardha badha halasana to Halasana

HINTS/TIPS/SUGGESTIONS

For Halasana (pic 2) from Sarvangasana (shoulder stand) we first place our arms outstretched along the mat and then lower the legs to the mat above our head on the inhalation.

Lowering on the inhalation gives more control of the descent as does engaging the legs by stretching out through the legs from the hips to the feet.

Remember to lower and raise the legs from the hips rather than thinking about lowering the feet to the mat.

Uttana Mayurasana (stretched peacock )

From Sarvangasana tuck the tailbone, engage moola bandha by drawing up the anus, bend the knees, expand the chest, arch the back and lower your feet gently to the mat on the inhalation.

Lowering on the inhalation gives more control as does engaging the bandhas.

Stay for a breath and then stretch first one leg and then the other, press your feet, from the toes to the heels and both sides of each foot firmly into the mat.

Stay for three to six breaths lifting up through the hips as in dwipadapitam

Return to sarvangasana by bending the knees bringing the legs back to where you first landed them.

Support the back, exhale, hold the breath and raise your hips and thus your legs off the mat, the knees stay bent until you ar vertical again when you stretch the legs back up into sarvangasana. 

Some may find the the  uttana mayurasana vinyasa's, where the legs are lowered one at a time (pictures 4-7) easier or less intimidating than full uttana mayurasana, in which case, you might wish to switch them around in the subroutine, at least in the beginning.

This vinyasa is less intimidating because the trailing leg can act as a counter weight to the leg lowering to the mat behind you.

From shoulder stand lower one leg above your head (your right leg say) then inhale, hold the breath and bend the knee of the upright leg (your left) and arching your spine and supporting your back with your hands lower the left foot to the mat behind you.

As you lower your right leg will come up, stretching out through this leg will give control of the descent to the mat of the other leg. The right leg will come up to vertical as the left leg comes to rest on the mat behind you

Stay in this position with one leg bent and the other straight for three breaths. Stretch out through the vertical leg from the hip.

After three breaths on the next inhalation stretch out the left leg along the mat while trying to keep the vertical leg stretched and engaged.

Stay for another three breaths.

To return: On the exhalation bend the left leg again bringing it closer to the body, stay for a breath. Exhale, hold the breath, press down from the shoulders to the elbows, round the back and from the hip raise the leg allowing the right leg to lower back into eka pada halasana. On the next inhalation bring your right leg back up to join the left in Sarvangasana sthiti

Basically, as one leg goes down the other come up like a seesaw.

Day 71 : Niralumba Salambhasana ( unsupported shoulderstand) subroutine from Vinyasa Krama Supine sequence

VIDEO LINK

As a reminder, Ramaswami recommends we spend five minutes in Sarvangasana (first three minutes with the legs relaxed next two with the legs straight in standard Shoulderstand) before practising the sarvangasana vinyasas

Ramaswami would also recommend a counterpose after sarvangasana so as to relieve the strain placed on the neck and shoulders, he suggests bhujangasana (cobra, Day 45) and especially makrasana (crocodile, Day 44) as ideal counterposes, stating that, 'The counterposes, as a rule, should be simple, effective and targeted' (Yoga beneath the surface p105).

An unsupported shoulder stand assumes your regular shoulder stand is stable and comfortable. if your feeling any stress on your neck then you should probably avoid the unsupported version for the time being.

A good warm up is often required to allow the shoulders to relax enough for unsupported shoulder stand, the and arm variations in Tadasana from Day1 are a good place to start, these could also be done in dandasana.

Practicing forward folding postures with the chin down will also stretch and relax the neck in preparation for shoulder stands as would engaging jalandhara bandha (chin lock).

HINTS/TIPS/SUGGESTIONS

Explore the unsupported headstand by removing one hand at a time from supporting your back may be a good introduction to finding the required balance.

In regular shoulderstand, stretch your back more, extend up through the legs and lean your torso and hips in the direction of your head, your legs will come beyond your head but remain straight up. 

Your hands on your back should feel as if they are hardly necessary to support the shoulder stand.

Reach up with on arm on the inhalation and stretch it up along your thigh, remain for three breaths. Return it to your back and repeat with the other hand, remembering to stretch your hand up along the thigh, stretching through your trunk and the full length of your legs feet and toes.

If one hand at a time is comfortable, take first one hand off the back, stretch it along the thighs and then after a breath bring the other hand to the other thigh. Hold for  a breath and then bring the first hand back to the back and after another breath return the second hand.

When comfortable in niralumaba sarvangasana (unsupported headstand) consider exploring the vinyasas.

When lowering and raising the leg, begin the action in the hip, while stretching through the length of the leg.

By lowering on the inhalation you keep more control of the descent.

In lowering the leg to the mat (pic.3) place one arm on the mat above your head on the inhalation, stay for a breath and then on the next inhalation lower the leg to the palm, hold the toe and ideally stay for three breaths.

You may wish to lower the leg on the inhalation and raise it on the exhalation while you become comfortable with the movement and shift in balance, repeating three times and then holding the toes on the third lowering.

Problems can come on the raising of the leg back up to horizontal. be sure to keep the torso forward and stretching up through the legs and keeping the the trailing leg forward of your head while raising the leg.

in the next vinyasa bring both hands above the head. in the beginning you might lower first one hand, stay for a breath and then bring the other to join it staying for a breath before returning the first hand on the next breath and the second hand on the following breath.

As this becomes comfortable and stable try bringing both hands above the head and stay for three breaths.

There is another vinyasa not shown, where you bring you arms behind your head  clasping your elbows.

In the vinyasa in picture six, halasana (plough) lay the hands along the mat behind your head and then on the inhalation lower your legs to the mat above your head, the stretched out arms give more stability in this posture.

Day 70 : Urdhva Padmasana (lotus) in Sarvangasana (shoulderstand) subroutine from Vinyasa Krama Supine sequence

VIDEO LINK

As a reminder, Ramaswami recommends we spend five minutes in Sarvangasana (first three minutes with the legs relaxed next two with the legs straight in standard Shoulderstand) before practising the sarvangasana vinyasas

Ramaswami would also recommend a counterpose after sarvangasana so as to relieve the strain placed on the neck and shoulders, he suggests bhujangasana (cobra, Day 45) and especially makrasana (crocodile, Day 44) as ideal counterposes, stating that, 'The counterposes, as a rule, should be simple, effective and targeted' (Yoga beneath the surface p105).

HINTS/TIPS/SUGGESTIONS

Padmasana (lotus) can be a challenging posture and there are many places to work towards it in Vinyasa Krama.

In Asymmetric Sequence: Padmasana doesn't appear as such but there are several hip opening postures, janusirsasana in particular, that prepare you for ardha baddha padmasana (half lotus).

In Lotus sequence : The lotus sequence picks up where Asymmetric leaves off with more vinyasas in half lotus before moving on to full lotus.

In Seated sequence : Padmasana (lotus) follows the deep hip opening subroutines of upavishta konasana and badha konasana.

In Supine sequence : More half lotus variations, this time in dwipadapitam (table pose). In shoulder stand we have the half lotus vinyasas of Day 68 but also the extreme hip openers of the previous (Day 69 ) Urdhva Konasana subroutine.

In Inverted Sequnece : As with Supine and Seated the lotus vinyasas in headstand follow, konasana and badha konasana subroutine.

In all of the above sequences we can see that padmasana (lotus) follows hip opening postures, this is because padmasana (lotus) is a hip rotation rather than a twisting of the knees.

CAUTION
Don't twist the knees to get into padmasana, rather the knee is relaxed slightly and the femur head rotated in the hip joint allowing the knee to come out to the side like turning the page of a book bringing the foot up toward the opposite thigh. We bring the foot to the opposite groin by rotating the hip joint further and using the hand to guide (guide not pull) the foot into place.

Once one foot is comfortable on the opposing thigh we do the same for the other leg, relaxing the knee slightly, rotating the femur head in the hip joint but here in the inverted postures of shoulder stand and headstand we can allow the first leg to drop back a little to allow the second foot to come up smoothly on to the thigh, guiding the foot deeper into the groin with our hand.

Allowing the first leg to drop back to allow the second foot to come up onto the thigh more easily is something that's only available in the inverted postures. For this reason Supine may, surprisingly, be an easier option for developing padmasana.

Because we want to use one hand to draw the foot deeper into the groin we need to make sure that we are firmly supported in shoulder stand with the other hand. Be sure to have the hand supporting the back rather than the hip. the hand should be close to but not on the spine with the fingers pointing upwards.

You may want to bring the trailing leg further over the head and shoulders in the beginning to stay stable.

Lowering the lotus (pic.3)
Engage the bandhas, draw up the anus and draw the belly in and up to create space to fold your lotus towards your head, try to keep your lotus as close to your chest as possible.

Pindasana (pic.4)
To achieve pindasana you need a nice tight lotus with the knees brought closer towards each other, the thighs almost parallel.  make sure your hips are over or preferably in front of your shoulders so that when you remove your hands you don't roll back down to the mat. Swing your arms around your legs and clasp your hands and ideally bind at the wrist

If your lotus is not tight enough to bind fully you may still be able to hold the thighs while you work towards tightening your lotus and deepening the fold.

The Twists (pictures 5&6)
Assuming your right foot is on your left thigh the first twist bringing the left knee to the right side of the head is less challenging than bringing the right knee to the left side of the head due to the way the legs are folded.

Start with the twist. Twist at the waist to the right on the exhalation, stay for three breaths. then, on the next exhalation, twist a little further to the right while at the same time lowering your left knee towards your right ear. Stay for three breaths.

Pratkriya (pic.7)
The final posture of the subroutine, Sarvangasana padmasana (pic 7) is the Pratkriya (counterpose ), bending the waist backward to counter the forwards bends.

Move the hands to the hips with the fingers facing forward over the hips and the thumbs pointing towards the spine.

In the beginning bring the chest further over your head and then arch back just a little at the waist on the inhalation and then come back to vertical on the exhale, arch the back a little further on each inhalation as you become more confident.

Use the bandhas to keep stability, engage mula bandha strongly by drawing up the anus, draw the belly in and up and engage the chin lock.

Stretching up out of the hips as much as possible in this position by expanding and lifting the chest, push the hips upwards.

To return. point your lotus up on the exhalation, slide your hand back into the regular shoulder stand position with the finger pointing upwards, when vertical allow your hips to open which will bring the knees further away from each other bringing the feet down the thighs and out of the bind.

Day 68 : Supta ardha badha halasana to Halasana in Sarvangasana (shoulderstand) subroutine from Vinyasa Krama Supine sequence

VIDEO LINK

As a reminder, Ramaswami recommends we spend five minutes in Sarvangasana (first three minutes with the legs relaxed next two with the legs straight in standard Shoulderstand) before practising the sarvangasana vinyasas

HINTS/TIPS/SUGGESTIONS

Picture 2+3 lower the leg from the hip, try to keep both legs, the one lowering and the one remaining straight by stretching through the whole leg right up to the toes.

Engage mula bandha by drawing up your anus and then uddiyana bandha by drawing your belly back and up at the end of the exhale, this hollowing of the belly will allow you to lower the last inch or two to the floor with control.

Raise the leg back up to standing slowly with control on a long inhalation, there's a tendency to take the leg back up quickly, thinking that the important aspect of the posture is the lowering of the leg.

Both the lowering and raising of the leg are vinyasas.

Between picture 3 and 4 we can include an extra vinyasa in which we bend the knee to bring the right foot into the left groin then bend the left knee to bring the knee towards the forehead. This can act as a preparatory vinyasa for Supta ardha badha halasana.

It's also possible to include yet another vinyasa where we bring the right foot to the left goring then lower the left leg bringing the toes to the floor above our head. This is an unbound version of Supta ardha badha halasana

It may be advisable to work on the bind in the On one leg sequence or asymmetric  where one foot is in half lotus and the is a more stable base.

In Sarvangasana, bing the right foot to the left groin and lower the left leg slightly. Support the back firmly with the right arm, making the right leg good and straight by engaging it strongly.

Use the left hand to bring the right foot deeper into the left groin. Return the left hand to support the back and then swing the right arm around the back twisting the hips to gain better access to the right toes.

It's may be useful to think of the action of putting on a jacket in which the second sleeve has become a little tangled.

before lowering the foot to the mat, try to straighten up and relax the shoulders as much as possible

Gain a firm hold of the right toe with the right hand and lower the left foot to the mat above your head..

In Halasana, Picture 6, lower both legs to the mat above your head first then stretch the arms to the floor

Engage bandhas, enabling you to draw in your belly to create the space for a deep fold.

Inhalation will be shorter than normal but exhalation can be long and slow, stay for 6-12 breaths.

For urdhwa-mukha-paschimottanasana, picture 8, take the the toes as in picture 7 and work towards a deeper foold as in paschimottanasana in the seated sequence over a number of breaths. For the first three hold the toes, the next three fold deeper and take the side of the feet, with the next three breaths take the heels if that feels available to you.

This is an extreme forward bend and you will want to make sure that your hamstrings have been sufficiently warmed up and loosened  earlier in your practice.

Day 67 : Akunchasana ( contraction pose) in Sarvangasana (shoulderstand) subroutine from Vinyasa Krama Supine sequence

VIDEO LINK

As a reminder, Ramaswami recommends we spend five minutes in Sarvangasana (first three minutes with the legs relaxed next two with the legs straight in standard Shoulderstand) before practising the sarvangasana vinyasas.

In these vinyasas your bending the leg at the knee and bringing it down to the side of the forehead by rounding the back.

When you bend both knees together you bring them down to your forehead, again by rounding the back.


Bring your legs down while exhaling, take them back up while inhaling.

HINTS/TIPS/SUGGESTIONS

The main concern here is with balance, try bringing the leg down just half way on the exhalation and take them back up.

Pay attention to the pelvis and keeping it steady.

As you bring the knee all the way down make sure you are keeping the other leg straight, stretching up thorough the leg.

At first come down only as far as feels comfortable and stable.

To bring the knee all the way to the forehead you may need to engage uddiyana bandha at the end of the exhalation sucking the belly in and slightly up into the ribcage allowing you to bend/curl your back further and bringing your knee closer to your forehead.

The single leg version is repeated there to six times, down on the exhalation back up on the inhalation.

In the legs together version bring the knees to the forehead and stay for three to six breaths, the inhalation will be shallow because you so deeply folded but try to lengthen the exhalation.

This is a good position for engaging and exploring the bandhas.

The legs together version can also be practiced in the same way as the single leg version, bringing the knees down to the forehead and back up on the inhalation, repeating three to six times.

The final version is to gently twist after bending both knees and bringing the the knees to the side of the forehead and eventually to the floor beside your head, stay for three to six breaths.

Day 66 : Sarvangasana (shoulderstand) lead in subroutine from Vinyasa Krama Supine sequence

VIDEO LINK

Ramaswami has Sarvangasana (shoulderstand0 along with Sirsasana (headstand) and paschimottanasana (seated posterior stretch) as the three postures his teacher, Krishnamacharya recommended practicing every day and for a considerable length time.

Sarvangasana, it is suggested, should be practiced for anything between five and twenty minutes daily.

Ramaswami recommended we spend three minutes in Sarvangasana with the legs relaxed then another two minutes with them straight in classic sarvangasana. After that first five minutes we might then consider exploring some of the vinyasas.

Looking ahead I think we have seven sarvangasana subroutines.

Ramaswami would also recommend a counterpose after sarvangasana so as to relieve the strain placed on the neck and shoulders, he suggests bhujangasana (cobra, Day 45) and especially makrasana (crocodile, Day 44) as ideal counterposes, stating that, 'The counterposes, as a rule, should be simple, effective and targeted' (Yoga beneath the surface p105).

HINTS/TIP/SUGESTIONS

The above practice sheet shows the advanced lead in, it requires a degree of flexibility in the neck and shoulders at picture 8 that may not be available to you. 

It is important that in Picture 8 the shoulders are on the mat rather than the back of the neck, engage jalandhara bandha ( the chin lock)

Rather than risk strain in the early stages one may consider the alternative approach below.

Here a blanket is used beneath the shoulders, creating space for the neck and avoiding any strain.

Day 65 : Sarvangasana (shoulderstand) preparation subroutine from Vinyasa Krama Supine sequence

VIDEO LINK

Ramaswami states in The Complete Book of Vinyasa Yoga 

'Even though all the vinyasas we have considered so far under the category of supine poses can be reckoned to be preparatory for the shoulder stand, three of them are considered essential before going in for the shoulder stand pose in the Vinyasa method of yoga practice.' p122

The three are 

Anapanasana (pictures 2-5) see Day 59

Dwipadapitam (pictures 6+7) see Day 60

Leg and arm lift (pictures 8+9) see Day 62

HINTS/TIPS/SUGGESTIONS
General
Ramaswami also recommends the hand and arm variations in tadasana (Day 1) from the On your feet sequence, as useful for relaxing and loosening up the neck and shoulders.

The practice sheet above represents my default preparation, I like to do all three of the pavamuktasana, neck tilts, bringing the chin, nose and then forehead to the knee (anapanasana pose is when the head remains on the mat, pavamuktasana when the head tilts). Here I've done the both legs together version but you could just as well do the single leg version on both sides instead.

The same goes for the arm and leg lifts, here too, I've gone for the both legs together version but you could do the single leg vinyasas, either same arm/same leg or cross body.

In Dwipadapitam any of the vinyasas would be acceptable or even a long stay in just the ankle hold, lengthening breath and engaging bandhas.

Anapanasana (pictures 2-5) see Day 59


In all the anapanasana vinyasas the head stays on the mat, the hip lifts to bring the knee or knees to the chest.

In all the pavamuktasana vinyasas the head lifts off the mat to bring with the chin, nose or forehead to the knee or knees.

It's acceptable to raise the head when catching the knee in anapanasana but once caught lower the head, and tighten the grip around the leg or legs and press the thigh(s) against the lower abdomen.

In the pavamuktasana vinyasas be careful not to strain when bringing your forehead to your knee, stretch up through the length of your spine and drop your shoulder blades down your back.

Engaging uddiyana at the end of the exhalation may also help to allow the forehead to reach the knee.

Dwipadapitam (pictures 6+7) see Day 60


Keep the legs strong throughout, push the feet into the mat especially the toes and stretch though the whole length of the leg(s).

Explore nutation, tilting the pelvis upwards, to create more space for the spine to arch.

Take the weight on the shoulders rather than the neck, make sure the shoulderblades are dropped down the back and not hunched up and compessing the neck

Push the chest up and almost over the shoulders.

Leg and arm lift (pictures 8+9) see Day 62


Raise the arm(s) over the head on the inhalation, raise the legs on the exhalation

Hold each posture for three to six breaths

Ideally we want to keep the sacrum, the small of the back on the mat while lifting the legs, difficult, engage mula bandha to anchor.

Day 64 : Jataraparivritti (stomach twist variation ) subroutine from Vinyasa Krama Supine sequence

VIDEO LINK

In Ramaswami's book The complete book of Vinyasa Yoga, the postures above come after Dakshina bhairava asana on the right side in the previous subroutine (day 63) but then then appears again after yoganidra along with a both legs taken to the side variation.

It can of course stand as a subroutine in it's own right and is an excellent twisting posture.

Ramaswami has  other variations of the sequence where the legs are together. 

In one variation, you take your legs up and over to the side to land on your palm in one movement, stay for three to six breaths and then return to asana sthiti and then repeat on the other side.

In another variation you take the legs up and over to the palm on one exhalation return to asana sthiti on the next inhalation and then take to the other side on the next exhalation. you can then repeat the vinyasa three to six times, resting between movements if you become short of breath.

HINTS/TIPS/SUGGESTIONS

Raise the leg(s) from the hip rather than from the foot and lower leg

Press the length of the arm(s) into the mat to give stability.

Lift the head slightly before turning the head

Twist at the hips

Try to keep the back flat.

Ideally the trailing leg should remain as flat and straight as possible, this is challenging.

Day 60 : Dwipadapitam ( Desk pose) subroutine from Vinyasa Krama Supine sequence

VIDEO LINK

Classic Vinyasa Krama, a key posture extend, developed and explored through a number of vinyasas.

Dwipadapitam is a deceptively simple posture, one that could so easily be neglected or practised half hearted on the way to a more complex and intricate posture.

And yet this is a key backbend preparation posture, for those postures in which we arch backwards or upwards relying on strength and control in the hips and pelvis.

And once we achieve a fair semblance of such backbends, it is perhaps strength in the legs and skill at nutating, tilting the pelvis, that will allow us to go deeper, and achieve steadiness and comfort.

Control of the hips, tilting the pelvis, developing leg strength along with improved control of the bandhas  can all be worked upon here in the dwipadapitam subroutine and it's vinyasas.

HINTS/TIPS/SUGGESTIONS

Use all or part of the dwipadapitam subroutine as preparation or warm up for the deeper backbends.

Use all or part of the dwipadapitam subroutine as  counterpose for deep forward bending postures and subroutines.

As warm up or counterpose pactice these vinyasas gently focusing on the breath.

For a more intense practise work on pushing the hips further up on every breath

Keep the legs strong throughout, push the feet into the mat especially the toes and stretch though the whole length of the leg(s).

Explore nutation, tilting the pelvis upwards, to create more space for the spine to arch.

Take the weight on the shoulders rather than the neck, make sure the shoulderblades are dropped down the back and not hunched up and compessing the neck

Push the chest up and almost over the shoulders.

Dont feel you have to practise all the vinyasas of this suboutine in one practise, practise some one day the others another day.

However the postures where the heel(s) are gabbed are the more advanced and challenging vinyasas.

If time is limited you might practise a couple of the simple vinyasas and then switch to the more advanced variations rather than  the simple and advanced versions for every variation.

Day 58 : Supine : Tatakamudra (pond gesture) & Jayaraparivritti (belly twist) Subroutinesubroutine from Vinyasa Krama Meditative sequence

VIDEO LINK

Tatakamudra (pond gesture), so called because the pronounced abdominal cavity created by engaging the bandhas fully, resembles a pond.

We engage the bandhas and create this pond effect while the arms are by the side, above our head and also, if we wish, while in jataraparivritti, the belly twist.

To create the effect, Ramaswami writes...

'Exhale completely. Anchor your heels , tailbone, arms and back; press down through your palms and draw in the rectum; pull the lower abdomen in and towards your back. holed the locks for five to ten seconds. your chin should be locked as well' p105  Complete Book of Vinyasa Yoga : Srivatsa Ramaswami

The abdominal lock in the arms raised above head position is perhaps the most effective and thus has the most pronounced 'pond' effect, the legs to the sides in jataraparivritti, the belly twist, the least pronounced.


TIPS/HINTS/SUGGESTIONS
Ramaswami recommends holding the bandhas for ten  seconds, this is something to build towards, start with three and then five.

Towards the end of the exhalation begin to focus on mula bandha, and begin to prepare for drawing in the rectum at the end of a full exhalation.

I like to imagine that I'm drawing my mula bandha up but also back where it meets the uddiyana, drawing the belly back towards the spine as if a thread is attached to your belly button. Flatten the spine against the mat eliminating the space caused by the curve of the back and continue to draw back and up your belly to create a cavity beneath the ribcage.

To create a deeper cavity and intensify uddiyana bandha even more once you have drawn your belly back and up as far as it will go stretch the ribcage up and outwards.

Remember to engage jalandhara bandha, the throat lock by bringing the chin firmly down to the chest as much as possible without raising the head.

Eliminating the space between the mat and the spine seems to relax the spine making this an ideal preparation posture for paschimottanasana, especially on a cold morning or when you have had less of a warm up.

Flatening the length of the spine along the mat also works as a way of relaxing the spine after intense backbends with or without engaging the bandhas fully.

Tatakamudra is an excellent posture for beginning an exploration of bandhas


BANDHAS?
As we become more confident with our asana we should begin to work on engaging the bandhas as these can help to steady us in our postures.
Jalandhara bandha
'There are three important band has. the first is jalandhara bandha, or locking the chin against the breastbone. This may be done during kumbhkas and whenever the the posture requires the chin to be locked, which is normally the case during forward bends and when keeping the back erect. In backbends and twisting postures it is not possible to do jalandhara bandha'. p127

Mula and Uddiyana bandha
'The other two bandhas, however, should be practiced in most of the asanas, especially after exhalation. The first is mula bandha, which means "constricting of the anus" It is done after a complete exhalation. After the exhalation is over, the abhyasi (yoga student) should anchor the body in the asana he or she is in and then slowly and deliberately close the anus and draw in the rectum by contracting the perineal and surrounding muscles of the pelvic floor. Then as if in a continuous movement, the abdomen, including the navel, is drawn in, pushing up the diaphragm into the now almost empty chest cavity, which is then called uddiyana bandha ( drawing in of the diaphragm)... This technique is one of the specialities of yogic breathing' p127

Supine Friday

Friday has always been Primary series Ashtanga. It's a thing, in Ashtanga, no matter what series you practice, Primary Intermediate or Advanced you still do Primary on Friday. It's nice, practicing at home knowing that people all over the country, all over Europe are practicing it with you, that a couple of time zones over they are just finishing and, depending where you are, as you get to finishing yourself you know that a couple of zones ahead they are just starting.

It's been quite a surprise then the last couple of weeks finding I've stopped practicing Primary on a Friday, Last week, this week, no big drama I just got on the mat and practiced Vinyasa Krama instead.

Ever since Ramaswami's Newsletter came out I've been practicing the spinal exercises outlined in  my last post. There's a lot of Supine in there and over the last week I've added a little more each day. This morning I ended up just practising Supine sequence after Standing ( tadasana, surys, some triangle and On one leg subroutines).

Supine was the hardest sequence to come around to coming from Ashtanga, the other VK sequences tend to have bits of Ashtanga in them, Asymmetric and Seated is close to primary, Bow and Meditative a little similar to Intermediate and we do large chunks of the Standing sequences at the start of ashtanga and always finish with Inversions and Lotus. But Supine, very little of that in the Ashtanga syllabus.... in fact flicking through my Mathew Sweeney Ashtanga as it is book I can't see a single Dwipadapitam (table pose ).

And that's odd because practicing this morning lifting my hips of the mat and sticking them out I thought it was excellent prep for kapootasana and drop backs, key to those postures is getting the hips forward. In fact if you look at one of the more advanced Dwipadapitam postures where your holding your ankles and then imagine rotating it 90 degrees you get a kind of Ustrasana but where your more able to work at shifting the hips further and further forward.

Another posture I'm loving at the moment is the leg raise in table pose, trying to get the leg higher and higher, straighter and straighter.

Other highlights in the series for me, Tatkamudra ( Pond gesture) of course, try it before any paschimottanasana if your feeling a little stiff ( see link to previous post on this.

And also the arms and legs lift which for some reason is excellent after deep backbends. After drop backs I tend to do the arm and leg lifts then tatkamudra and only the move into paschimottanasana.

Not the best screenshot that one, sorry.

So there you have it Supine Friday, may well become a fixture. here's the complete sequence speeded up. feel free to capture it from Youtube using Realplayer Download and use your media player to slow it back down.