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Gregor Maehle. Ashtanga Yoga - The Intermediate Series
More Praise for. Ashtanga Yoga — The Intermediate Series
— Chuck Miller, Ashtanga Yoga teacher, senior student of Shri K. Pattabhi Jois since 1980
— Kino MacGregor, founder of Miami Life Center and creator of. instructional Ashtanga Yoga DVDs
ASHTANGA YOGA
2009038441
CONTENTS
ACKNOWLEDGMENTS
PREFACE
INTRODUCTION
Origins of Ashtanga Yoga
The Eight Limbs
The Russian-Doll Model of the Eight Limbs
The Importance of Asana
Putting Technique in the Proper Context
The Intermediate Series of Postures
The Benefits of Practicing the Intermediate Series
Prerequisites for Practicing the Intermediate Series
PROFICIENT PERFORMANCE OF POSTURES
ATTAINMENT OF YOGA CHIKITSA
ATTAINMENT OF STRENGTH AND ENDURANCE
A Final Word on Readiness
Chapter 1. Jnana, Bhakti, and Karma : The Three Forms of Yoga
Jnana Yoga
Bhakti Yoga
Karma Yoga
The Many Modes of Karma Yoga
Ashtanga Yoga: The Architecture of Karma Yoga
YAMA — RESTRAINT
NIYAMA — OBSERVANCE
ASANA — POSTURE
PRANAYAMA — BREATH CONTROL AND EXTENSION
PRATYAHARA — INTERNAL FOCUS
DHARANA — CONCENTRATION
DHYANA — MEDITATION
SAMADHI — ECSTASY
Understanding Samadhi through Indian Spirituality
Chapter 2. Using Indian Myth and Cosmology to Deepen Your Practice
Myth and the Development of the Higher Self
Myth and Your Meditation Deity
The Brahman
An Intimate Relationship with the Divine
True Religion
Chapter 3. Sanskrit: The Sacred Language of Yoga
The Four Phases of Sound
THE UNMANIFEST STATE AND PARA
THE MANIFEST STATE AND PASHYANTI
THE SUBTLE STATE AND MADHYAMA
THE GROSS STATE AND VAIKHARI
Sanskrit as a Spiritual Discipline
The Sanskrit Tradition
Reading Shastra
Chapter 4. The Mythology of the Intermediate Postures
The Categories of Postures
POSTURES DEDICATED TO LIFELESS FORMS
POSTURES REPRESENTING ANIMALS
POSTURES REPRESENTING HUMAN FORMS
POSTURES REPRESENTING DIVINE FORMS
Mythology of Posture Names
KROUNCHASANA (HERON POSTURE)
SHALABHASANA (LOCUST POSTURE)
BHEKASANA (FROG POSTURE)
DHANURASANA (BOW-SHAPED POSTURE) AND PARSHVA DHANURASANA (SIDE BOW POSTURE)
USHTRASANA (CAMEL POSTURE)
LAGHU VAJRASANA (LITTLE THUNDERBOLT POSTURE), SUPTA VAJRASANA (RECLINING THUNDERBOLT POSTURE), AND SUPTA URDHVA PADA VAJRASANA (RECLINING THUNDERBOLT POSTURE WITH ONE FOOT UPWARD)
KAPOTASANA (PIGEON POSTURE)
BAKASANA (CRANE POSTURE)
BHARADVAJASANA (POSTURE DEDICATED TO RISHI BHARADVAJA)
ARDHA MATSYENDRASANA (POSTURE DEDICATED TO MATSYENDRANATH, HALF-VERSION)
EKAPADA SHIRSHASANA (ONE-LEG-BEHIND-HEAD POSTURE) AND DVIPADA SHIRSHASANA (TWO-LEGS-BEHIND-HEAD POSTURE)
YOGANIDRASANA (YOGIC SLEEP POSTURE)
TITTIBHASANA (INSECT POSTURE)
PINCHA MAYURASANA (FEATHERS OF THE PEACOCK POSTURE) AND MAYURASANA (PEACOCK POSTURE)
KARANDAVASANA (WATERFOWL POSTURE)
NAKRASANA (CROCODILE POSTURE)
VATAYANASANA (WINDOW POSTURE)
PARIGHASANA (IRON CAGE POSTURE)
GAUMUKHASANA (COW FACE POSTURE)
MUKTA HASTA SHIRSHASANA (FREE HANDS HEADSTAND) AND BADDHA HASTA SHIRSHASANA (BOUND HANDS HEADSTAND)
Chapter 5. The Antiquity of Ashtanga Vinyasa Yoga
The Dwindling Number of Asanas
The Lack of Scriptural Evidence
Ashtanga Vinyasa Yoga as a Vedic Adjunct
Chapter 6. Anatomy: Understanding the Capabilities and Limitations of Your Body
Do Postures Have to Be Painful?
CREATIVE DISCOMFORT
UNNECESSARY PAIN
NECESSARY, KARMIC PAIN
Anatomical Foci of the Intermediate Series Postures
The Spine
The Sacroiliac Joints
The Hip Joint
The Shoulder Joint
SHOULDER INJURIES
Chapter 7. Respiratory Movements and the Breath
Anatomy of the Outer, or Gross, Breath
Pranayama and the Anatomy of the Inner, or Subtle, Breath
Breathing during Performance of Intermediate Series Postures
Chapter 8. Reaping the Benefits of the Intermediate Series
General Guidelines. REMEMBER THE ULTIMATE GOAL OF YOGA
EMBRACE THE EIGHT LIMBS
OPEN YOURSELF TO SANSKRIT
STUDY ANATOMY
BREATHE MINDFULLY
Specific Guidelines. ADD THE POSTURES ONE BY ONE
CONSULT OR WORK WITH A QUALIFIED TEACHER
MAINTAIN A STEADY PACE AND STAY WITH THE FLOW
INTRODUCTION
The Three Essential Sequences
The Connective Sections
Function of the Essential Sequences and Connective Sections
Relationship of Intermediate Series with Other Series
WARM-UP POSTURES
FIRST CONNECTIVE SECTION
Pashasana
Vinyasa Count. Vinyasa One
Vinyasa Two
Vinyasa Three
Vinyasa Four
Vinyasa Five
Vinyasa Six
Vinyasa Seven
Vinyasa Eight
Vinyasa Nine
Vinyasa Ten
Vinyasa Eleven
Vinyasa Twelve
Krounchasana
Vinyasa Count. Vinyasa Seven
Vinyasa Eight
Krounchasana, vinyasa seven
Vinyasa Nine
Vinyasa Ten
Vinyasa Eleven
Vinyasa Twelve
Vinyasa Thirteen
Vinyasas Fourteen to Twenty
BACKBEND SEQUENCE
Shalabhasana
Vinyasa Count
Vinyasa Four
Vinyasa Five
Vinyasa Six
Vinyasa Seven
Bhekasana
Vinyasa Count. Vinyasa Four
Vinyasa Five
Vinyasa Six
Vinyasa Seven
Dhanurasana
Vinyasa Count. Vinyasa Four
Vinyasa Five
Vinyasa Six
Vinyasa Seven
Parshva Dhanurasana
Vinyasa Count. Vinyasa Four
Vinyasa Five
Vinyasa Six
Parshva Dhanurasana
Ushtrasana
Vinyasa Count
Laghu Vajrasana
Vinyasa Count
Kapotasana
Vinyasa Count — Advanced Version
Supta Vajrasana
SECOND CONNECTIVE SECTION
Bakasana
Bharadvajasana
Ardha Matsyendrasana
LEG-BEHIND-HEAD SEQUENCE
Ekapada Shirshasana
Dvipada Shirshasana
VinyasaNine
VinyasaTen
VinyasaEleven
VinyasaTwelve
Yoganidrasana
Vinyasa Count
Vinyasa Nine
Vinyasa Ten
Vinyasa Eleven
THIRD CONNECTIVE SECTION
Tittibhasana
Vinyasa Count
ARM-BALANCE SEQUENCE
Pincha Mayurasana
Vinyasa Count
Karandavasana
Vinyasa Count
Mayurasana
Vinyasa Count
Nakrasana
Vinyasa Count
FOURTH CONNECTIVE SECTION
Vatayanasana
Vinyasa Count
Parighasana
Vinyasa Count
Gaumukhasana
Vinyasa Count
Supta Urdhva Pada Vajrasana
Vinyasa Count
Mukta Hasta Shirshasana
Vinyasa Count — A Version
Vinyasa Count — B Version
Vinyasa Count — C Version
Baddha Hasta Shirshasana
Vinyasa Count — A Version
Vinyasa Count — B Version
Vinyasa Count — C Version
Vinyasa Count — D Version
BACKBENDING, COOL-DOWN, AND RELAXATION POSTURES
EPILOGUE
GLOSSARY
BIBLIOGRAPHY
INDEX
A
B
C
D
E
F
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K
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P
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T
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About the Author
