Vinyasa Krama Yoga (III): foot sequences
Vinyasa Krama Yoga, such as described in the master Ramaswami in The complete works of Vinyasa Yoga, following the teachings of T. Krishnamacharya, is composed of ten major sequencesa sequence of preparation for meditation and a series of viseshas or common subroutines that you can practice independently. Writes Noelia Insa.
These sequences are, in the order in which they appear in the book of S. Ramaswami:
Asymmetric seated sequence.
Sequence of seated back stretch.
Sequence on one leg.
The position of the ARC sequence: bending backwards or back extensions.
Sequence of triangle posture.
Sequence of inverted position.
Secuenica of the posture of meditation.
Sequence of the Lotus position.
Series of relaxation.
Each of them consists of various asanas and vinyasas, i.e., of several postures linked through a series of movements.
As you had in the previous entry, normally we chose one of these sequences every day, so in a month, if we practice every day, you can visit the entire system up to three times. This guarantees you a complete all parts of the body work.
With exhibition criteria, I'm going to group sequences in the following groups:
- Foot sequences: tadasana, balance on one leg and the triangle.
- Seated sequences: asymmetrical, symmetrical and Lotus position.
- Investments: sequence sirsasana or position on head and sarvangasana or position of the sail.
- Bending backwards or back extensions: the position of the ARC sequence.
Foot sequences we see today's entrance.
A sequence of Tadasana or mountain pose.
It is the first sequence of the method. It's a series of postures and movements that are performed all from tadasana or mountain pose.
(...) the position of the mountain is a posture that lends itself to various vinyasa sequences, which are exceptionally useful for the exercise of the body. The progression of vinyasas advances from the fingers of the hands towards the knuckles, wrists, elbows and shoulders, and then the neck, torso, spinal and lumbar. The krama (order of postures) includes, consecutively, the aritculacion of the hip and pelvis, knees, ankles and the vamp of the feet. The entire body is involved.
(The complete works of Vinyasa Yoga. S. Ramaswami)
Tadasana series is often used as warming before all sessions of vinyasa krama. But when we use it to warm up we do it full, normally, because we would take too long. It is very suitable for this purpose because in it we put into movement gradually the main groups of joints. The day that you choose it as a main sequence, then practiced complete.
In this series we started making movements with arms (up to vinyasas). Then move the elbows and shoulder joints. Then move the column of all possible forms: lateral extension, extension, torsion and bending forward. Finally the hips are also stretched by utkatasana and its variants.
Benefits of Tadasana series
This sequence improves balance, physical and emotional, since it provides a sense of calm mind, due to the slowness of movements and their synchronization with also very slow, conscious breathing.
- It strengthens the muscles of the legs and abdominal area.
- Corrects posture.
- Stretch the arms and shoulders.
- It maintains the flexible column.
- Improves digestion.
- The upper part of the body exercises improve respiration, and are suitable for people with asthma.
- It promotes concentration.
Main asanas you can find in this sequence
Begins the sequence in tadasana or mountain pose.
From there, become a series of movements with the arms or up to vinyasa.
They are made after extensions back or bending backwards, with arms in different positions.
Next, side bending of the spine. I.e., with arms up, stretches back to both sides.
We continue with torsion of the spine on both sides, by placing your arms in various positions.
Then continue with flexion of the back to the front: the first complete ardha uttanasana, or medium Flex, khagasana or posture of the bird, and uttanasana or bending forward.
From uttanasana, glide is underfoot to padahastasana hands. And then stays uttanasana with different positions of the hands and arms.
Kurmasana or position of the tortoise's foot.
Stretch back posture full foot, tiryangmukha uttanasana, position of considerable difficulty. In Yoga Beneath the Surface, David Hurwitz raises the possibility of a Variant pulling us backwards and touching a wall behind, and Ramaswami admits this possibility.
In The complete works of Vinyasa Yoga, Ramaswami says:
Who are not able to carry out all the vinyasas can try only those movements that may make without support. Then you can try with help or support positions, but they should strive to get rid of the supports and accessories as soon as possible.
Utkatasana, squat or posture of stretch hip and a series of variations and related positions, as kancyasana or the belt of gold or pasasana posture or position of the loop is finally done.
In The complete works of Vinyasa Yoga, Ramaswami adds that the sun salutation sequence, the sequence of the posture of the bird and the greeting to the Sun in several directions (diknmaskara) are Tadasana lifecycle. These sequences are studied together with the viseshas.
B. sequence of asanas on one leg
This series contains many asanas and vinyasas of standing on one leg. It has its origin in the positions of penance or austerity (tapas), used by the ancient sages to get the favour of the gods. The scholars and devotees used to spend much time standing on one leg, while they contemplated on their God or master, and thus came to have a vision of the same, or to obtain his favor.
Benefits of the sequence on one leg
This sequence provides a tremendous sense of balance. It requires a lot of attention. Who practice it will reach during the process a high degree of concentration, which is necessary for meditation and other yoga skills.
(The complete works of Vinyasa Yoga. S. Ramaswami)
- It strengthens the muscles of the legs and abdomen.
- It improves the balance.
- It promotes concentration.
Main asanas in this sequence
Position of Bhagira or bhagirathasana.
Tree or vrkasana and its variants in squatting posture.
Position of the horse or vatayanasana.
Posture of the tree with half bound Lotus or ardha badha padma vrikasana, and its variants.
Sage Marichy of standing posture, and all its variants.
Position of the arm and leg stretched or padangustasana with its variants.
Posture of the Warrior I, II, and III or virabhadrasana.
Position of the Conqueror of the three worlds or trivikramasana.
Position of the Sage Durvasa or durvasana, with its variants.
Shiva the dancer's posture or natarajasana and its variant.
C. sequence of triangle posture
It is a series of vinyasas that depart and progress from the known position of the triangle or trikonasana.
Unlike other styles of yoga, such as Iyengar or Ashtanga, Vinyasa Krama feet remain slightly outward in the basic position of the triangle. In the extended side angle and side stretch, the front foot is turned 90 degrees, but the back is at a slight angle outward. This allows the rotation of the hips, but may be a bit demanding for the knees. Therefore, I see no problem in bending the back foot inward if you notice that your knees are resent.
Benefits of the sequence of triangle
- It greatly strengthens and stretches the muscles of the legs. Ramaswami tells us that, for this reason it is very suitable for runners and athletes.
- As all the standing poses, he works the balance.
- It stimulates the digestion.
- It stretches the spine.
Main vinyasas and asanas in this series
Subroutine of the triangle or trikonasana: consists of the position of the triangle, the extended triangle and the triangle with torsion or parivrtta trikonasana.
Subroutine of the extended side angle or utthita parsvakonasana: consists of this position in its four variants.
Subroutine of the side stretch or parsva uttansana: this position is performed in four variants, with support, with arms behind taking elbows, with the arms back in pristanjali mudra, and finally, the lateral stretch on one leg or ekapada uttanasana.
Subroutine of the Warrior or virabhadrasana: consists of six variants of the posture of the Warrior. However, these do not coincide with which are generally known as a warrior I, II, and III in other methods, as in Iyengar.
Subroutine of the bending forward with feet apart or prasarita pada uttanasana: consists of four variations of this position. The first three are similar to those practiced in the first series of Ashtanga Vinyasa: hands on the floor, taking the toes with the fingers of the hands and arms back in pristanjali mudra. The fourth is a lateral and anterior flexion with torque.
Finally, the substring of the posture of the straight angle or samakonasana with its three variants.
And that's all for today. I hope that you have made you at least one rough idea of what are standing in Vinyasa Krama sequences.
To learn and practice the method in depth only need two fundamental books:
The complete works of the vinyasa krama of Srivatsa Ramaswami. In it are described in detail all postures, movements, and the style of yoga vinyasa krama sequences.
Practical Yoga Vinyasa Krama Awards Manual, of Steve Brandon and Charles CoxIt is the essential complement of the previous, where you will find all the sequences in graphics.
I hope in the next installment, where I will speak seated sequences.
The complete book of Vinyasa Yoga. S. Ramaswami.
Practical Yoga Vinyasa Krama Awards Manual, Steve Brnadon and Charles Cox.
Anthony Grim Hall)
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