Re: [Ashtanga Yoga] Re: New to Ashtanga

09-09-2002, 10:08 AM

Hi Tonya,
Thank you very much for your reply! I will definitely look into getting that
book. I am familiar with synchronizing breath/movement and with eye gaze. I've
read about bandhas, but haven't received any formal instruction in them. I've
been under the impression that it's not safe to try them without the guidance of
a teacher? I've read about mulabandha, and have experimented with flexing the
muscles that are involved but haven't tried to integrate it into my practice.
Maybe I'm misinformed about it being unsafe to do it without guidance? It seems
relatively harmless to me.
Yes, I would be very interested in a list of your series.
Thanks again for the information!
~Asha
trmakowski wrote:
Asha~

Glad you wrote, and I hope I can be of some help to you.

My first suggestion would be to get a book. The best Ashtanga book I
have found so far is by John Scott called Ashtanga Yoga, the
definitive step-by-step guide to dynamic yoga, ISBN: 0-609-80789-2.

People reccommend starting with the sun salutations to work on moving
in a fluuid way, and using tristana or the combination of
breath/movement synchronicity, bandhas (the energy locks), and
drishti (eye gaze). This book outlines those tools for practice
pretty well. Many beginner classes will teach the Sun Salutations to
introduce those ideas. Work toward this hierarchy of engagement:
1. Breath
2. Bandhas
3. Movement
4. Drishti

Never move without breath, move engaged working from the root lock or
the mulabandha. Move consciously. Use a focused gaze to help
eliminate wondering eyes, and to focus your practice. Are you
familiar with these practices?

I teach a "modified primary series" to my beginners which eliminates
a lot of the more difficult poses and offers a lot of modifications
to tailor the practice to any level. Would you be interested in a
list of that series?

You can have a powerful home practice, and benefit from
periodic "public" classes to offer some insight into poses, or other
ways you can modify or exprienment with your practice.

Always recognize your strengths and weaknesses. Never jepordize your
breath for a posture. Work to engage the bandhas throughout the
practice, keep your breath long and equally metered, recognize the
difference between pain and sensation... avoid pain. Take the
ambition out of it.

Let me know if there ways in which I can help deepen your practice.
Best wishes.

Tonya Makowski
Certified Yoga Instructor
415.336.2632
www.geocities.com/trmakowski

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