Compare Dvipāda Pīṭham and Śalabhāsana in relation to their potential……

Compare Dvipāda Pīṭham and Śalabhāsana in relation to their potential within the following situations:

1. In strengthening the leg muscles.

2. Potential stress on the sacroiliac joint.

3. Influencing the circulation.

4. Potential risk on the knees.

5. As a preparation for Dhanurāsana.

6. In helping with flat feet.

7. In improving the inhalation.

8. In decreasing lower back pain.

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Preparatory Āsana to make Adho Mukha Śvānāsana more effective….

Adho Mukha Svanasana

Practice Study Question around Āsana Planning Theory:
Identify a minimum of two modifications of preparatory Āsana
which can be used to make Adho Mukha Śvānāsana more effective.

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Variations of Āsana to make Navāsana more accessible……

navasana

Practice Study Question around Āsana Planning Theory:
Identify a minimum of two variations of preparatory Āsana
which can be used to make Navāsana more accessible.

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Identify and illustrate four key Āsana to help prepare for Ardha Śalabhāsana

ardha_salabhasana

Practice Study Question around Āsana Planning Theory:
Identify and illustrate four key Āsana to help prepare for Ardha Śalabhāsana.

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Guidelines for exploring the Breath in Āsana Mudrā and Prāṇāyāma

Explore how the Breath can:

  • Stimulate Prone Backbend Āsana.

Design an Āsana Practice according to the principles taught by TKV Desikachar


Design an Āsana Practice for around 45′ according to the planning principles taught by TKV Desikachar.

The Vinyāsa Krama or planning steps in the practice will be a total of 90 breaths based around:

  • Standing Āsana 24 Breaths
  • Lying Āsana 12 Breaths
  • Inverted Āsana 12 Breaths
  • Prone Backbend Āsana 12 Breaths
  • Sitting Āsana 24 Breaths
  • Closing Counterpose Āsana 6 Breaths

In this instance the practice will not include any sitting Mudrā, or seated Prāṇāyāma or Dhyāna.
In the structure link Āsana such as Samasthiti, Śavāsana, Vajrāsana, do not count in the breath tally.

  • State the aim or purpose of the practice in terms of the Āsana goal or goals
  • Indicate the primary or crown Āsana you are choosing to build the practice around
  • Justify your choice of supporting or compensatory Āsana within the scheme

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20 Minute Prāṇāyāma Practice

seated_pranayama_2

20 Minute Prāṇāyāma Practice focused on Pūraka without Kumbhaka

 

Ascent:
Anuloma Ujjāyī Technique with 8.0.16.0. Ratio/Length for 8 Breaths

Crown:
Pratiloma Ujjāyī Technique with 16.0.16.0. Ratio/Length for 16 Breaths

Descent:
Anuloma Ujjāyī Technique with 8.0.12.0. Ratio/Length for 8 Breaths

Closing:
Ujjāyī Technique with 4.0.4.0. Ratio/Length for 4 Breaths

Completion:
Drop the breath and remain with the experience for 5 minutes

Plan an Āsana practice to include Ardha Uttānāsana……


Plan an Āsana practice to include:

1. Ardha Uttānāsana – Stay 8 Breaths

2. Śīrṣāsana – Stay 20 Breaths

3. Navāsana – Stay 8 Breaths

A  question given it me by TKV Desikachar during our 121 lessons in 1980 when learning Āsana practice planning skills.

Plan an Āsana practice to include Jaṭhara Parivṛtti……

asana_planning_june_2015

Plan an Āsana practice to include:

1. Jaṭhara Parivṛtti – Stay 8 breaths each side

2. Uttāna Pādāsana – Stay 8 breaths

3. Viparīta Daṇḍāsana – Stay 8 breaths

A  question given it me by TKV Desikachar during our 121 lessons in 1980 when learning Āsana practice planning skills.

Plan an Āsana practice to include Śalabhāsana……

Plan an Āsana practice to include:

1. Śalabhāsana – Repeat 12 times

2. Tiryaṅgmukha Ekapāda Paścimatānāsana – Stay 6 breaths each side

3. Paryaṅkāsana – Stay 12 breaths

A  question given it me by TKV Desikachar during our 121 lessons in 1980 when learning Āsana practice planning skills.

Compare Ardha Utkāṭāsana and Bhujaṅgāsana in relation to the following situations……

Compare Ardha Utkāṭāsana and Bhujaṅgāsana in relation to the following situations:

1. In strengthening neck and arm muscles.

2. Potential stress on the sacroiliac joint.

3. Influencing the digestion.

4. Potential risk on the knees.

5. As a preparation for Dhanurāsana.

6. In helping with flat feet.

7. In improving elimination.

8. In decreasing lower back pain.

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Thirty day Personal Study Project on Yoga Planning, Theory and Sūtra Summary

CYS-Final-magenta

Thirty days have passed and ten posts have been posted on each on the three topics below which can be downloaded as PDF’s as three themed topics, each with ten questions or a single thirty question collective:

Āsana and Prāṇāyāma Practice Planning Questions 1-10

Āsana and Prāṇāyāma Study Theory Questions 1-10

Yoga Sūtra Study Questions 1-10

The thirty posts collated into a single downloadable PDF Study Workbook

read more

Plan a practice to stay in Mahā Mudrā with Uḍḍīyāna Bandha.

Āsana and Prāṇāyāma Practice Planning Q10.

maha_mudra_UB

Plan a practice to stay 12 breaths each side in Mahā Mudrā with
Uḍḍīyāna Bandha, choosing and justifying the ratio used within it.
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Compare and discuss the effects of Samavṛtti and Viṣamavṛtti breathing ratios……

Āsana and Prāṇāyāma Theory Question 9.

baddha_konasanadhyanamjanu_sirsasana

Compare and discuss the effects of Samavṛtti and Viṣamavṛtti breathing ratios
on Prāṇa Sthāna and Apāna Sthāna.
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Plan a practice to stay 12 breaths each side in Mahā Mudrā.

Āsana and Prāṇāyāma Practice Planning Q9.

maha_mudra

Plan a practice to stay 12 breaths each side in Mahā Mudrā.
Choosing and justifying the ratio used within it.
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Compare the techniques and functions and applications for Śītalī and Sītkārī.

Āsana and Prāṇāyāma Theory Question 8.

sitali

Compare the techniques and functions and applications for Śītalī and Sītkārī.
Especially with regard to their effects on Agni.
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Plan a practice to stay in Tiryaṅgmukha Ekapāda Paścimatānāsana and Paryaṅkāsana.

Āsana and Prāṇāyāma Practice Planning Q8.

Plan a practice to include staying 6 breaths each side Tiryaṅgmukha Ekapāda Paścimatānāsana
and staying 12 breaths in Paryaṅkāsana.
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What are Kapālabhāti and Bhastrikā and why use them?

Āsana and Prāṇāyāma Theory Question 7.

dhyanamnadi_sodana

What are Kapālabhāti and Bhastrikā?
Compare and discuss their effects on Prāṇa Sthāna and Apāna Sthāna..
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Plan a practice which supports 12 Breaths 1.1.2.1 in Sthiti Paścimatānāsana.

Āsana and Prāṇāyāma Practice Planning Q7.

sthiti_pascimatanasana

Plan a practice which supports 12 Breaths 1.1.2.1 in Sthiti Paścimatānāsana.
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Which techniques unique to Prāṇāyāma are used whilst practising Āsana?

Āsana and Prāṇāyāma Theory Question 6.

nadi_sodana

Which techniques unique to Prāṇāyāma are used whilst practising Āsana?
What are the advantages?
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Plan a practice which focuses on Vīrabhadrāsana and Upaviṣṭa Koṇāsana.

Āsana and Prāṇāyāma Practice Planning Q6.

virabhadrasanaupavista_konasana

Plan a practice which focuses on Vīrabhadrāsana and Upaviṣṭa Koṇāsana.
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Discuss the structural and/or systemic functions of Matsyendrāsana……

Āsana and Prāṇāyāma Theory Q5

matsyendrasana

Discuss the structural and/or systemic functions of Matsyendrāsana,
basing your response on the teaching in the Haṭha Yoga Pradīpikā.
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Plan a practice leading to Sarvāṅgāsana with a crown of 12 breaths 1.1.1.1.

Āsana and Prāṇāyāma Practice Planning Q5.

sarvangasana

Plan a practice leading to Sarvāṅgāsana with a crown of 12 breaths 1.1.1.1.
Justify your choices.
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What are the Haṭha Yoga principles that inform the viniyoga of inverted Āsana?

Āsana and Prāṇāyāma Theory Question 4.

 sirsasanasarvangasana

What are the Haṭha Yoga principles that inform the viniyoga of inverted Āsana?

What are the criteria that determine whether or not a practitioner should,
even if they can, practice these postures?

What are the means of verifying this?
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Plan a practice to work dynamically in Eka Pāda Uttāna Mayūrāsana.

Āsana and Prāṇāyāma Practice Planning Q4.

eka_pada_uttana_mayurasana

Plan a practice where the Pradhāna or crown is working dynamically
in the Pūrṇa form of Eka Pāda Uttāna Mayūrāsana.
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