Day 82 : INVERTED : Inverted Mandala ( Parivrttasana) subroutine from Vinyasa Krama Inverted sequence

VIDEO LINK

HINTS/TIPS/SUGGESTIONS

The Inverted mandala is a more challenging version of the Sarvangasana (shoulder stand) mandala from Day 73.

It includes viparita dandasana from Day 82 but because it doesn't involve the drop back into the posture sit can be practiced as a stand-alone subroutine.

Viparita Dandasana is quite is an intense backbend so some backbend preparation is advised as warm up, the back bend vinyasas from the tadasana subroutine, Day 1, is a suggestion as are some of the pelvic lifts from Supine as well as perhaps urdhava danurasana.

More intense than the backbend is the belly twist as you flip first one way and then the other as you walk around. Twist preparation might include Parsva-bhangis, from Day 2 and especially the belly twists from Supine, Jataraparivritti Subroutine day 64.

The flip

As you lower your feet to the mat, ground your head and elbows and walk around, clockwise, on the inhalation. When you can no longer keep your feet on the floor come up on to your toes.

Exhale, take one last large step with your left foot, hold the exhalation, bring your right hip up, take the right leg over the left, twist at the waist  and flip your leg all the way over so your right toes lands on the mat in front of your left foot.

The higher your able to keep your hip the more you'll be able to keep the head and elbows anchored on the mat.

Continue walking around, pause for a breath at viparita dandansana then carry on around clockwise as far as your able.

Again on the exhalation, take one last step with the right foot up on the toes, the hips high. Hold the exhalation bring the left hip over twisting at the waist as much as possible, step over with the left foot and give a last flip of the hips to bring your left foot all the way over the right landing on the toes.

Continue on round to the starting position and return to Sirsasana

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.