Modifies Primary Series

09-09-2002, 01:04 PM

I am going to list the asanas in thier sanskrit names and offer a
general english description. Please consult a book when working from
home to be sure you are safely executing postures. Always be aware
that as a form of physical activity, there are risks associated with
the practice of yoga. Work your miminum edge, and always follow your
breath.

Please modify all postures to your level. The integrity is to
maintain length in the spine, and breathe. Take your hands to your
shins or ankles where feet or big toes are offered. There is a
difference between pain and sensation.

Do postures that are one side oriented on both sides. Traditionally
right is done first. Vinayasas are optional. You can step up your
practice by taking vinyasas between sides as is traditionally
practiced. Hold postures 5-8 breaths, paying atention to what your
body is telling you. Breath should remain smooth and equally metered.

Work to employee Ujjayai breathing throughout the practice. Ity
involves a slight constriction in the back of the throat. Inhale and
exhale through the nose. There is an audible sound, like Darth
Vadar. Try saying "haaaa", pallat is lifted, mouth open. Then
whisper "haaa", close your mouth in the middle of your "haaa", that
should be the breath. If your throat gets sore, your working to
hard, don't worry, it will come. You can start by simply breathing
through the nose. Always work to keep inhalations and exhalations
equal. All movement of breath is in the chest, the abdominals are
engaed with the bandhas

Bandhas: Mulabandha is a slight contration or uplifting of the pelvid
floor. For women it is the muscle above the cervix and for men it is
the perineum. At forst there is a fross contraction, work to feel a
slight lift, adding support and lightness to the abdomonals.
Uddhyana Bandha is in the motion of bringing the navel in and up
toward the spine. Jalandara bandha is a gentle dropping on the chin,
with the chest lifts to meet it. This one is used less, try
practicing it in Dandasana.

Depending on the intensity of your practice start with either 3 or 5
A and B Sun Salutations to warm up the body.

1. Padangusthasana - standing forward bend, peace fingers take big
toes. Drishti: nose

2. Padahastasana - standing forward bend, hands flat under feet, toes
to wrists, palm touching sole of foot. Drishti: nose

3. Utthita Trikonasana - exdended triangle drishti: thumb of top hand

4. Parivritta Trikonasa - revolved triagle drishti: thumb

5. Utthita Parsvakonasana - extended side angle (hand to floor next
to foot, or elbow to knee to modify) drishti: palm of top hand

6. Parvritta Pasvakonasana - revolved side angle posture (modify by
stacking hands in namaste, bring r or l elbow to outside of opposite
knee) drishti: sky

7. Prasarita Padottanasa A - wide stance standing forward bend, palms
flat on mat drishti: nose

8. Prasarita Padottanasana B - same as A, hands on hips shoulder
blades together like you are holding a beach ball with the elbows
Drishti: nose

9. Prasarita Padottanasa C- same, fingers interlaced, bring hands up
over head and eventually down to the floor Drishti: nose

10. Prasarita Padottansana D - same, take big toes with peace
fingers, elbows move away from one another dridhti: nose

11. Parsvottansa - hands in reverse namaste (behinf back) or taking
opposite elbows Drishti: toes

12.Vrksasana - tree

(Vinyasa)

13. Uttansana - legs bent, arms overhead

(vinyasa)

14. Virabhadrasana A - Warrior A, arms over head Drishti: thumbs

15. Virabhadrasana B - Warrior B arms in "T", drishti: middle finger
of front hand

(Vinyasa)

16. Dandasana - seated, legs extended and active, feet flexed, palms
flat to support upright spine. (Good for bandha work) Drishti: nose

17. Paschimottanasa A - seated forward bend Drishti: nose

18. Paschimottanasa B - deeper forward bend, work toward taking hands
around feet, tumbs at base of big toes...or work A again. Drishti:
nose

19. Purvottansana - legs straight, toes down, hips lifted. Palms
flat fingers face forward, drop head back slightly Drishti: 3rd eye

(vinyasa)

20. Ardha Baddha Padma Paschimottansana - Half bound lotus seated
forward bend... extended foot flexed. (mind your extended foot in
all seated postures...it is active) Drishti: nose

vinyasa

21. Triang Mukhaikapda Paschimottanasa - "hurdlers stretch", bend
legs top of foot is flat on the mat, knees in toward each other
drishti: toes

vinyasa

22. Janu Sirsasana A - "seated tree" drishti:toes

vinyasa

23. Janu Sirsasana B - sitting on heel, heel on perineum
(mulabandha!) Drishti: toes

vinyasa

24. Marichyasana A - one leg bent, seated forward bend. As a
beginner simplty take a forward bend, work to bind later (with a
teacher) Drishti: toes

vinyasa

25. Marichyasana C - one leg bent, spinal twist. Originate the twist
from the base of the spine, working one vertebrae at a time. Finish
the twist with your gaze, taking it around back. Beginners place
same side palm flat on the mat behind your hip to maintain upright
posture, take opposite elbow to the knee to create the twist. Do not
collapse the lower back. Work to bind later Drishti: far to side

vinyasa

26. Navasana - boat Work the bandhas here, do not collapse in the
lower back, balance on the sit bones. Cross ankles, knees in toward
chest, palms flat next to hips. Pick your self up, repeat a few
times. Drishti: toes

vinyasa

27. Baddha Konasana A - "butterfly" stay seated upright, the lowering
of the knees originates in the opening of the hips and groin Drishti:
nose B: extend forward, leading with heart, chin toward floor

vinyasa

28. Upavistha Konasana A - seated wide angle (working toward hands
arounf feet, thumbs to bases of the big toes)Drishti: 3rd eye

29. Upavistha Konasana B - wide angle, balancing on sit bones (same
hands as A) drishti: 3rd eye

vinyasa

30. Supta Konasana A - reclined wide angle posture, peace fingers
take big toes Drishti:nose (don't look to the side, it will stress
the neck...persons with neck injuries please eliminate this posture)

31. Supta Konasana B - rock up, balance on sit bones from A(1 breath)

32. Supta Konasana C - then roll forward GENTLY setting heels on the
floor from B(also 1 breath)

vinyasa

(33 - 35 right side 1st then repeat for the left)

33. Supta Padangusthasana A - reclined big toe posture. Extended
legs hip stays grounded Drishti: toes

34. Supta Padagusthasa B - leg opens far to the side (I like straps
in this posture until hamstring is flexible enough to allow the peace
fingers to take the big toe with leg straight) Drishti: far over
opposite shoulder

35. Supta Padangusthasana C - both hand to foot, chin to shin, 1
breath Drishti: toes

36. Modified bridge - heels intoward sit bones, FEET PARALLEL. Palms
flat, lift hips. Interlace fingers under hips, walk up onto the
shoulders. Drishti: 3rd eye

37. Urdhva Danurasana - full back bend, please work with a teacher
before attempting this on your own. Feet are PARALLEL, knees in
toward each other, gaze is between hands.

38. Paschimottansa A, B or C - take your deepest forward bend,
release the low back. Counters back bending. Stay longer if it
suits you. Drishti: nose

39. Yoga Mudra: cross legged, or lotus/half lotus, straight posture
take opposite elbows, interlace fingers behind you, or work to bind.
Fold forward, leading with the chest. If fingers are interlaced,
work to bring the hand up toward the ceiling and then down to the
floor in front of you Drishti: 3rd eye

40. Padmasa - lotus or comfortable crossed legs, wrists to knees,
erect posture. Do pranayama of your choice. Drishti: nose 15-25
breaths

41. Uttpluthi: uprooting two ways: 1. take lotus, palms flat next to
hips, use upper body to lift , balance like a scale (some even call
this tolasana or the scale); 2. cross ankles, take knees into chest,
palms flat next to hips, lift up. You can use toes for additional
support. Either way, take 15-25 rapid, strong exhalations (still
through) the nose. Drishti: nose

vinyasa

42. savasana - corpse relaxation pose 10-20 minutes. Release breath
control, relax bandhas, surrender to gravity, don't follow your
thoughts, enjoy stillness in the mind.

Namaste.

Written by
Tonya R. Makowski
Certified Yoga Instructor
415.336.2632
trmakowski@...
www.geocities.com/trmakowski

Reproductions are allowed when you use any or all of this, please
credit the author. (09/02)