Theory workshop Nov.22 joy/breath/sarvangasana

As it was a moon day, it was actually good that the asana portion of the class was abbreviated ;) --- actually ‘talking’ about the Shoulderstand sequence, the BENEFITS and reasons behind the series, is important, and your questions and comments were very good. (there’s my spin on leaving limited asana practice time) As we know, rather than overdoing the workshop-spoonfeeding, our Mysore method works this way: info presented then practice practice practice to implement and integrate. Feel free to ask me further details as you implement the sequence details in your practice. Thanks for testing out the blankets (and bringing them) – as with props, they assist but may also tend to get in the way (of progress, and literally in the way…I’m not encouraging or discouraging, but if it allows ease & understanding, YES, test them!)

Most of the focus was the Closing (Finishing) sequence Shoulderstand (Sarvangasana) 5-poses, and noting the next 2-poses of fish offer a counterpose.
The Finishing Sequence of the Astanga series is where we find ‘inversions’…helpful ways to combat disease, balance out the systems of the body, calm the mind, and secure Amritabindu (nectar of immortality). Oh. Yeah.
We also started off the Theory class with a focused approach on your practice: ‘more joy’. (seriously nothing hokey about that! a softer Astanga practice flies in the face of nay-sayers that say the practice is too vigorous, too challenging). More Joy.
As well as a look at 3-levels of Breath intensity – using 3 different practices as a backdrop for Breath intensity comparison: Meditation – Asana – Pranayama.

My notes for class follow here:

Theory Workshop
(I)                Joy of the Season Practice
It’s all in the approach, that’s what makes it a practice. It can be tough, it can be a grind, it can be fantastic, it can elicit great change, it can knock you on your ass. (and so can life)
Every chance you get during your practice, consider and recognize ‘more joy’. No matter how ho-hum, how challenging, how awesome, how edgy…find joy for getting to practice.
(II)             Breath of the Practice
Meditation.  Asana.    Pranayama.
Soft………….Medium……….Hard
Meditation, we watch the breath .
Asana, we breathe freely with sound to ensure quality of movement.
Pranayama, we take further control the breath using Ujjayi technique.
(III)           In depth look at Shoulderstand sequence
from Lino Miele’s “Astanga Yoga” book:  The Finishing Sequence – There are 7 asana which must be performed in sequential order. No one asana should be practiced alone or out of sequence. The 7 asana bring the whole body into balance, the various systems of the body, circulation, heat production, heart rate, breathing…all return to a steady level. The body and mind become calm.
The first 5 asana refresh the whole body. The last 2 asana are counterposes.
If Yoga Chikitsa is practiced to a level of competence, then the finishing asana must be performed in full at the end of practice (whether just Suryanamaskara or part way through). Without the finishing, disease may develop. Lino's book also states the need for the inverted sequence to store Amrtabindhu (vital life force, nectar of immortality) in the crown chakra.
Live right, Practice regularly!
Sarvangasana all-limbs-pose  >> tall torso <<   Try Blanket under shoulders, don't roll off!
//test hand position on back, sit tall
HEAD NEUTRAL, do not move head
support the hips (½ shldrstd)
support low back or hands guide at ribs
legs strong buttocks relaxed, feet pointing
Halasana plough pose >> tall torso <<
Hands stay at back if toes not on floor
Hands clasp, feet pointed and touch floor
Karnapidasana ear pressure pose >> low back rounded <<
Knees bend toward head, not just gravity but legs actively hinging
Knees next to ears + squeeze, feet pointed on floor, heels together, hands clasp
Urdhva Padmasana upward lotus pose >> tall torso << //test position, sit padmasana
Legs up, hands support back, legs fold as if sitting on ceiling
Lotus legs, ½ or full, corresponding hand helps foot if needed
Hands at knees, arms straight, shoulders anchored at mat
Pindasana embryo (ball) pose   >> low back rounded << //test position, sit garbhabinda
Legs fold toward body, not just gravity but legs actively hinging
Arms wrap and bind around legs, wrap at narrow, bind at wrist, don’t lose shldrs

Matsyasana fish pose
Uttana Padasana extended stretch of feet legs pose

Again...Live right, Practice regularly!