Day 17. Krishnamacharya General Practice #12

 

Points of concentration: 16 vital points.

sirsa - the fontanel

murdhna - middle of forehead

bhrumadhya - between eyebrows

nasagra - extremity of the nose

talu mula - back of the palate

lalata - root of the uvula

kantha - throat

kantha kupa - back of the throat

hrdaya - middle of the heart

nabhi - navel

sroni - centre of the pelvis

mula - perineum

jangha- point at top of thighs

janu - point at middle of knees g

ulpha - point at middle of ankles pada angusta - point of the big toes.

Also of note...

Murdhna: the point located in front of the nose

Divya Chakshush: Point behind the head (occipital)

Aditya (the sun) is the disk of the sun, black and shiny,

The star: lying on his back to look as far as possible on the sky Taraka: the horizon point,

Kumbhaka

A.K. = Antah Kumbhaka (holding of breath after inhalation ) 

B.K = Bhaya Kumbhaka (holding of breath after exhalation )

*

NOTE

My friend Andrea Panzer, who took seminars with T. K. Sribhashyam over an eight year period, has just started her own blog on Sribhashyam's teaching. Andrea is outlining guidelines to practice that I will quote on my own guidelines page at the top of the blog.

https://www.ashtanga-yoga-inspiration.com/home/blog/

For example, here she is on lying down between most asana, mudra and pranayama.

"Lets start with  this -

We “always take 1-2 minutes rest” between postures or pranayamas -

Sounds easy?

Sri Sribhashyam actually said – “its one of the most difficult postures”! So lets approach it like

 

The posture from outside –Bandha from the physical level

The breath - “breathe normally”

The posture from inside - the energetic structure - Bandha from the energetic level

The level of the soul - “Divya Chakshush - the Divine Eye”

 

The “resting posture” from outside –Bandha from the physical level

*feet are closed (heels and balls of big toe) – the balls of the big toes pressing slightly in the air – the feet are 45° as in ALL inversions (so feet are not pointed in inversions – that would be a physical approach, and you are not able to observe the energy - as for ex in  Sarvangasana or Sirsasana) -

*your “Bandha” is fixed (talking about Bandha later) – means – keep the lower third of your belly firmly inside, directly above the pubis bone – and keep it always)

*Shoulders open with strength in the back third of the delta –

*CHIN DOWN! That’s important – yet almost nobody likes to do that – but this is an important prerequisite for the internalized subtle aspects

Actually its kind of Jalandhara Bandha (may be your chin can almost touch slightely the sternum) – and it’s the counterpole - as Srivatsa Ramaswami explained it - of the lower Bandha – so Bandhas are “in place” – but always softly.

Physically the posture is – like Samasthiti – the basic energy-setting of EVERY POSTURE!

normally people don’t like it – they do not like to take such a “rigid posture”

YET – that’s the point to understand by time -

it’s a very subtle posture –

where you learn to go beyond the body – its like a “runway from an aircraft” your “take-off” posture for a subtle journey!"   14. April 2021

Day 16. Krishnamacharya General Practice #11

 

Points of concentration are introduced for different asana, mudra and/or pranayama from this session on. I will be including the chart below with each post, the concentration post mentioned in the session highlighted in bold.

Points of concentration: 16 vital points. (No concentration points in todays practice)

sirsa - the fontanel

murdhna - middle of forehead

bhrumadhya - between eyebrows

nasagra - extremity of the nose

talu mula - back of the palate

lalata - root of the uvula

kantha - throat

kantha kupa - back of the throat

hrdaya - middle of the heart

nabhi - navel

sroni - centre of the pelvis

mula - perineum

jangha- point at top of thighs

janu - point at middle of knees 

gulpha - point at middle of ankles 

pada angusta - point of the big toes.

Also of note...

Murdhna: the point located in front of the nose

Divya Chakshush: Point behind the head (occipital)

Aditya (the sun) is the disk of the sun, black and shiny,

The star: lying on his back to look as far as possible on the sky 

Taraka: the horizon point,

Kumbhaka

A.K. = Antah Kumbhaka (holding of breath after inhalation ) 

B.K = Bhaya Kumbhaka (holding of breath after exhalation )

*

NOTES

#5 Sirsasa Asana - 12 breaths OR Viparita Karani - 12 breaths

Viparita Karani

Note: Viparita Karni Mudra is a headstand

*

Note the Sitali in #10 Bandha Kona Asana

*

Vinyasas - No lying down between the asana in these vinyasas

See the practice guidelines page at the top of the blog for more on lying down between asana

Vinyasa 1.

Vinyasa 2.

Vinyasa 3.

Day 15. Krishnamacharya General Practice #10

 

Points of concentration are introduced for different asana, mudra and/or pranayama from this session on. I will be including the chart below with each post, the concentration post mentioned in the session highlighted in bold.

Points of concentration: 16 vital points. (No concentration points in todays practice)

sirsa - the fontanel

murdhna - middle of forehead

bhrumadhya - between eyebrows

nasagra - extremity of the nose

talu mula - back of the palate

lalata - root of the uvula

kantha - throat

kantha kupa - back of the throat

hrdaya - middle of the heart

nabhi - navel

sroni - centre of the pelvis

mula - perineum

jangha- point at top of thighs

janu - point at middle of knees 

gulpha - point at middle of ankles 

pada angusta - point of the big toes.

Also of note...

Murdhna: the point located in front of the nose

Divya Chakshush: Point behind the head (occipital)

Aditya (the sun) is the disk of the sun, black and shiny,

The star: lying on his back to look as far as possible on the sky 

Taraka: the horizon point,

Kumbhaka

A.K. = Antah Kumbhaka (holding of breath after inhalation ) 

B.K = Bhaya Kumbhaka (holding of breath after exhalation )

*

PRANAYAMA NOTES

Note:

In General practice #9 and #10

Sribhashyam offers Utthita Pada Angusta Asana

as an alternative to Sirsa Asana.

And here is a video my friend Andrea Panzer ( a student of Sribhashyam over eight years) sent me, showing the lying down after the asana. I'm planning a special post on the different alternatives Sribhashyam offers for Sirsa Asana.

Note the two vinyasas, these asana follow on from each other with no lying down in between 

Variations of Sarvanga Asana

and a seated sequence.

Danda Asana - 6 breaths, then 

Paschimatana asana 6 breaths, then 

Purvatana Asana 3 times, then

 Catus Pada Pitam 3 times.

Day 14 Krishnamacharya Pranayama Practice #2

 See the Guidelines for Practice page at the top of the blog.

Basically, the breathing is long and  slow, the eyes closed, bandhas engaged, Jalandhara bandha in particular. After each asana, mudra,and pranayama ( unless indicated otherwise, usually by "followed by") we are directed to lie down and rest for one to two minutes to notice the effect. See the guidelines post for more on this most important element of the practice.

Points of concentration are introduced for different asana, mudra and/or pranayama from this session on. I will be including the chart below with each post, the concentration post mentioned in the session highlighted in bold.

Points of concentration: 16 vital points. (No concentration points in todays practice)

sirsa - the fontanel

murdhna - middle of forehead

bhrumadhya - between eyebrows

nasagra - extremity of the nose

talu mula - back of the palate

lalata - root of the uvula

kantha - throat

kantha kupa - back of the throat

hrdaya - middle of the heart

nabhi - navel

sroni - centre of the pelvis

mula - perineum

jangha- point at top of thighs

janu - point at middle of knees 

gulpha - point at middle of ankles 

pada angusta - point of the big toes.

Also of note...

Murdhna: the point located in front of the nose

Divya Chakshush: Point behind the head (occipital)

Aditya (the sun) is the disk of the sun, black and shiny,

The star: lying on his back to look as far as possible on the sky 

Taraka: the horizon point,

Kumbhaka

A.K. = Antah Kumbhaka (holding of breath after inhalation ) 

B.K = Bhaya Kumbhaka (holding of breath after exhalation )

*

Pranayama notes

based on Emergence of Yoga...

SITALI - 2nd technique

Inhalation: Suck the air with the tongue out (folded lengthwise), raising head backwards.

(At the end of the inhalation, pull in the tongue, close the mouth and lower the head).

Exhalation: left nostril

Inhalation: as previous inhalation

Exhalation: right nostril

KAPALA BHATI

Quick and vigorous breaths, one breath a second.

Inhalation: Push out abdomen without pushing out chest

Exhalation: Briskly pull in the abdomen without pulling the chest.

Pranayama notes below from.... T. K. Sribhashyam's article -  P R A N A Y A M A - An Absolute Necessity in YOGA 

UJJAYI ANULOMA: 

Inhalation: (PURAKA) through both nostrils in UJJAYI, 

Exhalation: (RECHAKA) through Left Nostril, without ujjayi, 

Inhalation: through both nostrils in Ujjayi, and 

Exhalation: through the Right Nostril, without Ujjayi. 

These two breaths making one Cycle of Ujjayi Anuloma."

UJJAYI VILOMA: 

Inhale through the Left Nostril, without using Ujjayi, 

Exhale through Ujjayi, with both the nostrils open. 

Inhale, again through the Right Nostril, without using Ujjayi, and 

Exhale through Ujjayi, with both the nostrils open. 

This forms one Cycle."

"NADI SHODHANA: 

This is a Pranayama where no ujjayi should ever be used. 

Inhale by the Left Nostril, 

Exhale by the Right Nostril, 

Inhale by the Right Nostril, 

Exhale by the Left Nostril."

Day 13. Krishnamacharya's Mudra/Life Saving practice #2

 See the Guidelines for Practice page at the top of the blog.

Basically, the breathing is long and  slow, the eyes closed, bandhas engaged, Jalandhara bandha in particular. After each asana, mudra,and pranayama ( unless indicated otherwise, usually by "followed by") we are directed to lie down and rest for one to two minutes to notice the effect. See the guidelines post for more on this most important element of the practice.

Points of concentration are introduced for different asana, mudra and/or pranayama from this session on. I will be including the chart below with each post, the concentration post mentioned in the session highlighted in bold.

Points of concentration: 16 vital points. (No concentration points in todays practice)

sirsa - the fontanel

murdhna - middle of forehead

bhrumadhya - between eyebrows

nasagra - extremity of the nose

talu mula - back of the palate

lalata - root of the uvula

kantha - throat

kantha kupa - back of the throat

hrdaya - middle of the heart

nabhi - navel

sroni - centre of the pelvis

mula - perineum

jangha- point at top of thighs

janu - point at middle of knees 

gulpha - point at middle of ankles 

pada angusta - point of the big toes.

Also of note...

Murdhna: the point located in front of the nose

Divya Chakshush: Point behind the head (occipital)

Aditya (the sun) is the disk of the sun, black and shiny,

The star: lying on his back to look as far as possible on the sky 

Taraka: the horizon point,

Kumbhaka

A.K. = Antah Kumbhaka (holding of breath after inhalation ) 

B.K = Bhaya Kumbhaka (holding of breath after exhalation )

*

General Notes.

Concentration

Tāraka is the horizon point, the “infinite world beyond Earth”. I like to think of it as something like “Enzan no Metsuke” (far off mountain gaze) which is something we employed when I used to practice Iaido here in Japan. Iaido is Japanese sword art, it’s also practiced in Kendo I believe. Taraka is not the same but it helped me get a handle on the idea of the gaze.

"The concept of “Enzan no Metsuke.” (Gazing at the Far Mountain) It is said that “Enzan no Metsuke”  (Gazing at the Far Mountain) is one of the most important Waza whereby fighters look at their opponent with a gaze toward the mountains in the distance, taking in not only their opponent's face but their whole body as well." Takkaki Kato

IMPORTANT PRACTICE POINT 1.

Lying down between Asana, mudra, and pranayamas

In Sribhashyam's presentation of his father's (Krishnamacharya) practice, you lie down and rest for 1 to 2 minutes after every asana, pranayama and mudra.

"Lie flat on the back, legs together, feet together, arms along the body, palms of the hands on the floor, chin lowered, eyes closed. Breathe normally through the nose." p65 Emergence of Yoga.

My friend Andrea Panzer who practiced with Sribhashyam over an eight year period, before his passing, added this comment to one of my Instagram posts.

"After any asana or pranayama there is always lying. Lying is not resting. Lying is a Mudra in itself or better, a meditation. From the divine eye at the area of the occiput...where we always look from in yoga...as we are in a state of the observer....we see in a fine line between the big toe and the nose...and watch the state of our energy...which might move."

See the Guidelines for Practice page at the top of the blog.

Pranayama

see... P R A N A Y A M A - An Absolute Necessity in YOGA by T.K.SRIBHASHYAM, Nice, FRANCE

On Sitting

This from Andrea panzer ( who studied with Sribhashyam over an eight year period before his passing).

"Just to add to "perhaps Ananta Asana"...there are always 4 seats to choose for Concentration or Pranayama...(even 5 ...when we include Baddha Kona Asana) and the advice of Sri Sribhashyam has been, that we explore their differences in the effect concerning bandha, concentration and breath. There is Danda Asana, Ananta Asana, Padma Asana, Vajra Asana ("buddhist seat")"

This is helpful for me as I've noticed my Paschimattanasana becoming more challenging without the sun salutations and the standing postures that I'm used to from Ashtanga and Vinyasa Krama. In practice this morning I practiced the first pranayama, ujjayi viloma, in danda asana and the nadi shodhana in vajra asana. For now I'm intending to follow the practice as Sribhashyam has it in his book, after I've shared and practiced all the example sessions, I will likely reintroduce Sun salutations and standing postures as  a warm-up for practice. 

Breathing in mudra.

Sribhashyam mentions in the mudra section the the exhalation is double the inhalation. In Tatka mudra, my inhalation was 8s and exhalation 16s, 4s and 8s would also be appropriate.

Day 12. Krishnamacharya New Moon Practice Example #1

 Sribhashyam has special practices for Full and New Moon days.

See the Guidelines for Practice page at the top of the blog.

Basically, the breathing is long and  slow, the eyes closed, bandhas engaged, Jalandhara bandha in particular. After each asana, mudra,and pranayama ( unless indicated otherwise, usually by "followed by") we are directed to lie down and rest for one to two minutes to notice the effect. See the guidelines post for more on this most important element of the practice.

Points of concentration are introduced for different asana, mudra and/or pranayama from this session on. I will be including the chart below with each post, the concentration post mentioned in the session highlighted in bold.

Points of concentration: 16 vital points. (No concentration points in todays practice)

sirsa - the fontanel

murdhna - middle of forehead

bhrumadhya - between eyebrows

nasagra - extremity of the nose

talu mula - back of the palate

lalata - root of the uvula

kantha - throat

kantha kupa - back of the throat

hrdaya - middle of the heart

nabhi - navel

sroni - centre of the pelvis

mula - perineum

jangha- point at top of thighs

janu - point at middle of knees 

gulpha - point at middle of ankles 

pada angusta - point of the big toes.

Also of note...

Murdhna: the point located in front of the nose

Divya Chakshush: Point behind the head (occipital)

Aditya (the sun) is the disk of the sun, black and shiny,

The star: lying on his back to look as far as possible on the sky 

Taraka: the horizon point,

Kumbhaka

A.K. = Antah Kumbhaka (holding of breath after inhalation ) 

B.K = Bhaya Kumbhaka (holding of breath after exhalation )

*

see....

from... P R A N A Y A M A - An Absolute Necessity in YOGA

- A dedicated homage to my father and teacher, Sri T. Krishnamacharya.

... by T.K.SRIBHASHYAM, Nice, FRANCE

Day 11. Krishnamacharya General Practice #9

See the Guidelines for Practice page at the top of the blog.

Basically, the breathing is long and  slow, the eyes closed, bandhas engaged, Jalandhara bandha in particular. After each asana, mudra,and pranayama ( unless indicated otherwise, usually by "followed by") we are directed to lie down and rest for one to two minutes to notice the effect. See the guidelines post for more on this most important element of the practice.

Points of concentration are introduced for different asana, mudra and/or pranayama from this session on. I will be including the chart below with each post, the concentration post mentioned in the session highlighted in bold.

Points of concentration: 16 vital points. (No concentration points in todays practice)

sirsa - the fontanel

murdhna - middle of forehead

bhrumadhya - between eyebrows

nasagra - extremity of the nose

talu mula - back of the palate

lalata - root of the uvula

kantha - throat

kantha kupa - back of the throat

hrdaya - middle of the heart

nabhi - navel

sroni - centre of the pelvis

mula - perineum

jangha- point at top of thighs

janu - point at middle of knees 

gulpha - point at middle of ankles 

pada angusta - point of the big toes.

Also of note...

Murdhna: the point located in front of the nose

Divya Chakshush: Point behind the head (occipital)

Aditya (the sun) is the disk of the sun, black and shiny,

The star: lying on his back to look as far as possible on the sky 

Taraka: the horizon point,

Kumbhaka

A.K. = Antah Kumbhaka (holding of breath after inhalation ) 

B.K = Bhaya Kumbhaka (holding of breath after exhalation )

*

Note

Sribhashyam offers an alternative to #8 Sirsa Asana, the head stand, Uttihita pada angusta asana

And here is a video my friend Andrea Panzer ( a student of Sribhashyam over eight years) sent me, showing the lying down after the asana. I'm planning a special post on the different alternatives Sribhashyam offers for Sirsa asana.

A busy practice sheet( relatively speaking).

Coming up, ne moon tomorrow and Shribhashyam has special practices for the full and new moon, it’s mostly pranayama. Then it’s a Mudra session on Tuesday, the next Pranayama session on Wednesday before coming back to general practice sessions on Thursday.