Yoga Vinyasa Krama (IV): the sequences in sitting position

Noelia Insa brings us the fourth installment of the series of articles on Vinyasa Krama Yoga is published at YogaenRed. In the first he told us what this style of yoga and what are its basic principles. In the second, the why is a very suitable system to practice at home. And in the third we studied foot sequences.

Today I will tell you what are the main positions of the three sequences in a sitting position and its benefits.

There are three sequences that are sitting on the floor in Vinyasa Krama:

  1. The vinyasa asymmetric seated sequence.
  2. The sequence of seated back stretch.
  3. The sequence of the Lotus position.

The basic three sequences start position is sitting in dandasana or posture of the cane. To adopt this position, You can do it in two ways:

Doing the full vinyasa from tadasana or mountain pose, which consists of:

  • Tadasana.
  • Urdvha hastasana or arms up.
  • Uttanasana or complete bending forward.
  • Utkatasana.
  • Jump back to chaturanga dandasana or posture of the pole with four supports.
  • Urdvha mukha svanasana or dog facing up.
  • Adho mukha svanasana or dog looking down.
  • Jump forward through the legs between the arms to dandasana or cane.

If you can perform the full vinyasa due to lack of time or other circumstances, you can make the transition to the ground simply bending your knees in utkatasana, and carefully you sitting on the floor in dandasana.

1 the vinyasa asymmetric seated sequence

It's a series that is basically sitting and that prepares the body for pranayama and meditation.

Benefits of this sequence:

  • These postures help to correct any imbalance by working the two parts of the body in a separate way, especially the lower extremities.
  • Ramaswami, in his book The complete works of Vinyasa Yoga, It tells us that this sequence is ideal to strengthen the waist and thighs.
  • The sequence of Marichi helps control the waist and corrects digestive disorders such as gases. It activates the liver and can prevent diseases such as jaundice. It promotes the expansion of the breast in young adults and strengthens the heart. Pregnant women should avoid this position.
  • It improves the circulation of blood (rakta sanchara) of the lower extremities and can prevent the onset of paralysis or nerve disorders in lower limbs.
  • Stretches the hips and knee joints and improves circulation in these joints.
  • It is very suitable for runners and walkers.

Main subsequences and positions of this series:

The Sage Marichi substring: It contains the basic posture more four variants (with bending forward and torque), the contrapostura, and the position of the half Lord of the fishes (ardha matsyendrasana) and its variant.

Substring of the half Lotus or ardha padmasana: It contains the basic stance, most variants (torque forward, tied, and half-Lotus vasishtasana). There is also the stance of the half Lord of the fishes in half-Lotus, and utpluti in half-Lotus.

  • Mahamudra or the great gesture: mahamudra is one of the four positions that Krishnamacharya It was recommended to perform every day. So although you practice another sequence, you must spend some time maha mudra as closure, specifically six breaths on each side, with full lung and vacuum (kumbhaka) breath holding and applying the bandhas. The Hatha Yoga Pradipika It establishes that this mudra must be made after the pranayama. However Ramaswami, in the book Yoga beneath the Surface, He says that once you practice yoga for a while, you can include this mudra in your asana practice.
  • Head to knee or janu sirsasana position: it is considered a contrapostura of mahamudra.
  • Position of the goalkeeper or akarna dhanurasana.
  • Position of the Heron or kraunchasana.
  • Position of the foot on the head or ekapada sirsasana.
  • Position of Skanda or Skandasana.
  • Position of Bhairava or bhairavasana.
  • Position of the Partridge or cakorasana.
  • Position of the leg bent backwards (tiryangmukha ekapadasana) and all its variants, contrapostura and utpluti.
  • Position of the APE or anjaneyasana and its variant.

They follow a series of hybrid vinyasas, combining the previous positions.

Anthony Grim Hall here, you'll find the complete sequence with photographs of each of the positions, in printable sheets for practice:

2 sequence of seated back stretch or pascimotanasana

This series focuses on one of the most important of the entire system of Vinyasa Krama positions: pascimotanasana or position of the clamp, or seated back stretch.

Like the previous one, he is practiced sitting on the floor, but this time we will not work with one bent leg or Lotus, but symmetrically. I.e., both legs are stretched and the upper part of the body is that works.

It is a very suitable sequence to stretch across the back of limbs, which contains a large amount of muscle tissue, and is not easy to exercise.

Benefits of seated back stretch

  • Form stretches even the heels, ankles, isquiocrurales muscles, thighs and buttocks.
  • It stretches the back, spine, shoulders and neck.
  • It improves the blood circulation.
  • It helps to maintain good health and energy.
  • His regular practice makes lighter body and mind relax.

Main positions and vinyasas in this sequence:

  • Pascimotanasana or position of the clamp with all their variants with and without support. This is another of the positions that Krishnamacharya It was recommended to perform every day, along with maha mudra and sarvangasana, sirsasana. These four positions must constitute a closing routine, whatever the sequence chosen that day, and kept for several minutes. However, the day practiced this sequence, not only is pascimotanasana and is maintained, but it also made their different variants and vinyasas, holding each one for a few breaths.
  • Position of the tortoise or kurmasana and its variants.
  • Position of previous stretching or pursvatanasana: is the contrapostura of pascimotanasana.
  • Position of the Sage Vasishta or vasishtasana.
  • Position of table or catuspadapitam, with its variant.
  • Position of the boat or navasana with and without support.
  • Posture of the back stretch upward or urdhva pascimotanasana.
  • Savasana or corpse posture: held a brief pause in savasana halfway through the sequence.
  • Position of the sitting angle or upavista konsana, with six variants and their contrapostura.
  • Position of plain angle or samakonasana, with its four variants.
  • Position of the angle-closure or baddha konasana with its four variants. This position, in addition to practicing here, can be used as contrapostura of mahamudra.
  • Padmasana or the Lotus pose. This asana, in addition to practicing in this series, has an own sequence that we will see below.
  • Siddhasana and perfect posture.
  • Position of the head of cow or gomukhasana.
  • Position of the diso Narasmha or yoganrsimhasana.

This link from Anthony Grim Hall you can find the entire series, in comfortable worksheets:

3 sequence of the Lotus position

Traditionally, padmasana or the Lotus posture is considered as the most important of all are seated. This stance is mentioned in the ancient yogic texts, as well as in the ancient books of the India epic and religious books.

However, nowadays it is not a position which enjoys great popularity among the practitioners of yoga. For many people it is too static and some even painful. This is because today little importance is given to practice essential yoga like pranayama and meditation, for the sake of the practice of asanas, especially of those most dynamic.

The master Ramaswami, in his book The complete works of Vinyasa Yoga, reminds us that:
".. .If this stance practiced as he teaches the vinyasa krama, which are movements that lead progressively to the position, followed by various details, its contraposturas and the return sequence, can be much more fun." In addition, to follow the process of the vinyasa krama, the possibilities of adopting the posture without pain during a long period of time increase considerably. It is a great position for a Yogi with which you can practice some of the more subtle aspects of yoga, pranayama and meditation."

Therefore, the objective of this sequence is progressively lead to the Lotus position and do this asana more funny and less painful, if necessary.

Poses and vinyasas in the padmasana sequence:

Substring of the half Lotus or ardha padmasana, containing:

  • the basic position of the half Lotus, and its variants with bending forward, half bound Lotus (ardha baddha padmasana), lateral half bound Lotus iron, torsion (half Lord of the fish) with half bound Lotus and the contrapostura of the half-Lotus.

Substring of the Lotus position full (padmasana), containing:

  • the basic position.
  • The position of the mountain or parvatasana (the Lotus with arms up over your head and fingers interlaced).
  • The position of the welfare (bhadrasana), with its two variants.
  • The simple padlock or laghu yoga mudra position.
  • The position of the lock in elevation (utpluti yoga mudra).
  • The position of the simple lock sideways (parsva laghu yoga mudra).

Substring of the closed Lotus or baddha padamasana, with its variants of bending forward and side, and its contrapostura.

Substring of inverted (since sarvangasana) Lotus, which contains:

  • The inverted Lotus or urdhva padmasana.
  • Fallen Lotus or akucita urdhva padmasana.
  • The position of the fetus (pindasana).
  • The inverted Lotus turned with its two variants.
  • Inverted Lotus with bending backwards, which is the contrapostura of this substring.

Substring of Lotus looking down or adho mukha padamasana, containing:

  • Lotus facing down.
  • The position of the accountability in the Lotus (padma danda namaskara) posture.
  • The position of the cobra in the posture of the Lotus (padma bhujangasana).
  • Variation of the position of the lion.
  • Position of the Bharadvaja Sage or bharadvajasana.
  • In balance or lolasana Lotus position.
  • The Rooster or kukkutasana pose.
  • Position of the embryo in the uterus (purna garba pindasana).
  • Position of the turtle feet above (uttana kurmasana).
  • Pose (urdhva kukkutasana) jumping rooster.
  • Position of the Peacock in Lotus or padma mayurasana and its variant.
  • Lotus invested (from sirsasana) position.

Finally, I leave you this link also A. Grim Hall where you have the sequence complete printable sheets to facilitate the practice:

Here the sequences of the Vinyasa Krama practice sat. I hope that this article liked. And don't forget that you can leave any questions or comment below.

In the next installment, we'll talk about supine sequence or sarvangasana or position of the sail. Don't miss it!

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:

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By • Jul 17, 2017 • section: Signatures, Practice