Notes – Sanskrit terms are here (work in progress)
1: Start as always with five SuryaNamaskara
2: Analysis of the ten bilateral standing poses
These are the ten standing poses that are done to left and right. All students should know them. In class we did them in this order:
trikoṇāsana
pārśvakoṇāsana
parivṛtta trikoṇāsana
parivṛtta pārśvakoṇāsana
vīrabhadrāsana II
vīrabhadrāsana I
vīrabhadrāsana III
ardha candrāsana
parivṛtta ardhacandrāsana
pārśvottānāsana
Notes on these poses:
Photos from BKS Iyengar – Light On Yoga 1964.
Foot alignment is: the arch of the back foot lines up with the big toe of the front foot.
It is unwise to lift the back heel off the ground in any of these poses.
There are only two actions for the upper thighs. They both rotate outward’s for trikoṇāsana type poses or they both rotate inwards for pārśvottānāsana type poses.
Neck should not be tense. Looking upward is ideal but if it cannot be done with ease then look forward. Eyes should be relaxed. Keep your eyes steady on a point of reference. This will help with balance.
These dynamic poses can be done in vinyasa. You can make up sequences as you please. Or they can be done for long periods. In one of my advanced classes we held each pose for 2 minutes.
The rotated half moon pose was not in “Light On Yoga”. He added it much later. I have used the picture from “Yoga The Iyengar Way” by Mira Mehta 1990.
These standing poses are not mentioned in any of the old yoga texts and it is thought that they were named by Krishnamacharya (Mr Iyengar’s teacher).
There are very few pictures of Krishnamacharya in standing poses. Here’s what I have found (dated 1934). Note how the foot positions are not what BKS Iyengar suggests!
I have very few picture of myself in standing poses but here’s 3 from the 1990’s
Trivia: India released a postage stamp featuring trikoṇāsana in 1991
3: Headstand
Use the wall as needed. Goal is eight minutes and it’s a good idea to practice the variations constantly. In the old days Iyengar teachers suggested staying five minutes then do variations. I suggest adding variations and movement as soon as you get to the pose. Once you are steady and comfortable, by all means rest in the pose without movement.
In all events you must be able to lift the weight off the head whenever you want.
4: Back bends & twists
Just to relieve any strain – not held long. Featuring paripūrna dhanurāsana with long belts.
5: Shoulderstand
Five minutes.
6: Viloma (seated)
First time we have done this seated in class.
The two techniques I want you to get are using the pausing in viloma to refine control of the lungs and using the fingers in nāḍī śodhana to refine awareness of breath. This will take a lot of time and patience.
The first goal is to achieve a smooth, balanced breath without stress.