Vinyasa Krama Yoga (II): perfect for practice at home style
This is the second in a series of posts in which I intend to explain a bit what is Vinyasa Krama Yoga. The first first delivery They told you what and what are the basic principles of this style. On this occasion, I would like to detail you How is a session of vinyasa krama and Why is this system so suitable for practice at home. Writes Noelia Insa.
Krishnamacharya in Maha Mudra
As I said in the first article, unlike other styles of fashion today, Vinyasa Krama does not forget essential aspects of yoga as the pranayama or meditation. I mean the practice of postures or AsanaIt should always be complemented with breathing exercises and meditative techniques.
How is a session of Vinyasa Krama
I remember that the master Ramaswamiduring the formation of teachers which attended upon him in Madrid, said that we can do a practice that only consist of pranayama and meditation, but never a session that is only asana.
So we can divide the class of Vinyasa Krama in three parts:
1 Asana or postures practice.
In Vinyasa Krama ten main postures sequencesa sequence of preparation to meditation and various viseshas or common subroutines that you can practice independently. However, within each sequence find substrings, composed at the same time by different vinyasas and asanas (postures and movements). Obviously, we do not practice this every day. So what we do is select each day one of these sequences. Thus, in one month, if you practice every day, you can make each sequence up to three times.
The session is structured in the following way:
-One dynamic part: we start by heating with the sequence of tadasana. Then choose one of the ten sequences and practice many asanas and vinyasas allow us time, and our particular condition level, etc. This part can be between 20 and 40 minutes.
-One static part: there are four asanas Ramaswamifollowing his master Krishnamacharyarecommends practicing every day and keep them for a considerable time. So when we finished the dynamic part, we offer the following positions:
- Paschimottanasana or position of the clamp, for five to ten minutes.
- Sarvangasana or position of the sail. We are preparing to raise the sail doing some asanas earlier, as apanasana o supta padangustasana. Then you raise a candle and keep it by a five to ten breaths.
- Sirsasana or stand on the head. We carry out sirsasana, and maintain it for five to ten minutes. We return again to sarvangasana and this time we will keep it also five to ten minutes.
- We perform a contrapostura as bhujangasana or the cobra position, or urdhva dhanurasana or wheel.
To end the static postures, we practice Maha mudra, six breaths on each side.
After a few minutes rest in savasana. Also the static part we deal 20 to 40 minutes approximately.
Once finished the session of positions, we do at least five to ten minutes of breath-control exercises.
These exercises can get together in two groups, you should opt for one or the other:
- The of kapalabhati, which combines this technique with the of viloma, anuloma, and pratiloma ujjayi. If we opt for this group, we carry out the first 108 breaths of kapalabhati in three rounds of 36, and after five minutes of any of the other three techniques. Viloma is more energizing, anuloma is relaxing, and pratiloma
- The of bhastrika, that is combined with the technique of Nadi sodhana. Also started with bhastrika and after five minutes of Nadi sodhana.
To end the practice, we are dedicated ten minutes to meditate. To do this, sit in sukhasana o easy position, or in varjasana, on the heels. You can use any technique. Ramaswami recommended us the repetition of mantras.
There are many ways to meditate, but all of them have a common purpose: try of calm the mind, keep it focused and reduce its activity. To maintain this approach, each method is concentrated in a thing different:
- Some use it breathing as focus, such as the meditation Vipassana (attention to the breath into the nose), or the meditation zen (attention to breathing in the abdomen).
- Other types of meditation used the attention to the present moment, the information that the senses provide us at this particular time: sounds, Visual, olfactory, tactile sensations you can see and even taste. Within this group we can include all the meditations inspired by the techniques of Mindfulness or mindfulness.
- Other meditations used the repetition of mantras as a way of anchoring the mind, for example the the primordial sound meditation, or some meditations of the kundalini yoga.
- Also the mind can concentrate on one emotion o feeling determined, as compassion)meditation Metta) or own suffering)meditation tonglen).
- And another group would be those meditations where is to focus the mind on views, as the chakras meditationIt focuses on visualizing the chakras or energy points of the human body, associating them with colors, images, and sounds. Within this group we could include the meditation that I propose today, as well as other meditations that you can find on my blog.
Why is the Vinyasa Krama Yoga perfect for practice at home?
Before knowing this style, I had tried many others. In general, I enjoyed them much in class, but then it was hard to practice alone, at home. Vinyasa Krama has helped me to consolidate a strong and constant practice. And I'll tell the reasons:
- ES systematic. It is a very well designed and ordered method. The sequences are structured with logic and intelligence. So if you practice every day, in ten days touring throughout the complete system, and you can be sure that has worked perfectly all the areas of your body.
- Is well structured. Each session has a very clear structure, as you've shown above, so you don't have to stop to think: and now what do I do? You only have to follow step by step what is set.
- ES progressive. Within each sequence, the asanas progress from lowest to highest difficulty. In this way, may at first not get to do them all, but you will see how with practice you see remarkable progress in a short time.
- ES safe. No asana practice without your vinyasa, i.e. to reach each position a series of previous movements are performed with the aim of prepare your body for the position. This is the best way of avoid injury.
- ES adaptable. Vinyasa Krama Yoga can be adapted to the individual circumstances of age, physical condition and level of each practitioner. I.e., it is not a practice standardized, equal for all, but that each person chooses, with the guidance of an instructor, the vinyasas and asanas more suitable for her.
- ES flexible. In Vinyasa Krama, it is not obligatory to a whole sequence each day, as it is the case with other contemporary styles of yoga. On the contrary, in this method yours in function of the time that you have available and how you are that day in particular, what asanas and vinyasas want to practice within the sequence you have chosen.
I like how much Ramaswami It describes the practice of Vinyasa Krama in one Newsletter September 2009:
Vinyasa krama is like a supermarket of yoga, in which each puts in the cart you need.
The term vinyasa krama includes not only asana but also other aspects of yoga like pranayama, meditation, etc. (...) The vinyasa krama has a huge collection of asana vinyasas, a well-stocked section of pranayama, as well as the Department of meditation and contemplative/spiritual study section. Therefore our practitioner should develop, together with the teacher, the design of a smart and adapted yoga practice. Reduce vinyasa krama a standard routine, as it is done with other contemporary systems of vinyasa, and place it in a straitjacket, is not recommended.
As you can see the Vinyasa Krama is a very suitable style for practice at home. Anyway, I strongly recommend you to first learn the technique of a professor or teacher certification. They will teach you how to perform the asanas and vinyasas, and will help you choose the most appropriate for your age and physical condition. You also teach in the techniques of pranayama and meditation. Then you can do it all alone at home, and return to the study weekly or occasionally for a workshop or retreat, so you go to improve your technique and learning more and more.
You can find all Vinyasa Krama Yoga teachers certified by S. Ramaswami in these links:
- 200-hour training teachers: http://vinyasakrama.com/Teachers
- Teachers with 100-hour training: http://vinyasakrama.com/Teachers
In Spain there are not many, but there are some.
And that's all for today. I hope that you have proved you useful this entry! If you have any questions or concerns, please do not hesitate to leave it in the comments below. In the next entries I will tell you what are the different sequences of Vinyasa Krama Yoga.
Noelia Insa She is Professor of yoga, MOM, blogger and entrepreneur digital. It helps people to find the balance and serenity through yoga. You can find it at: www.insayoga.com