Guest guest Posted September 13, 2002 Report Share Posted September 13, 2002 I was out and about on the net and found a site that features a modified primary series for beginners. If you are interested in modifying the series, I wanted to offer an alternative to my earlier post. This series came from http://www.sukhayoga.com/primaryseries.html Ashtanga Vinyasa Modified Primary Series Below is a sample lesson plan for a modified primary series. This list is for students who have been regularly attending Ashtanga Vinyasa classes. The Sanskrit and English names for each pose are listed. By now, you should have both mental and muscular memories of each pose and how to transtition between the poses. For more detailed instructions and photographs of the entire primary and intermediate series, I recommend David Swenson's Ashtanga Yoga: The Practice Manual. You can also view photos of the entire Primary Series at Pattabhi Jois's web site, the Ashtanga Yoga Research Institute. Stay in each asana for five ujjayi breaths. Use connecting vinyasas to maintain heat and concentration. Print this list out and take it on vacation or use it to begin a home practice! This sequence will take approximately 75 minutes. Modified Primary Series 3-5 Surya Namaskara A [Jump-back Sun Salutation] 3-5 Surya Namaskara B [Lunging Sun Salutation] Padangusthasana [big Toe Forward Bend]/Padahastasana [Hand to Foot Forward Bend] Utthita Trikonasana [Extended Triangle Pose] Parivritta Trikonasana [Revolved Triangle Pose] Utthita Parsvakonasana [Extended Side Lunge Pose] Parivritta Parsvakonasana [Revolved Lunge Pose] Prasarita Paddottanansana [Wide-Angle Forward Bend] Parsvottanasana [Head to Knee Pose] Utthita Hasta Padangusthasana [big Toe Standing Balance] Utkatasana [Fierce Pose/Chair Pose] Virabhadrasana A [Warrior I] Virabhadrasana B [Warrior II] VINYASA TO SEATED Dandasana [staff Pose] Paschimottanasana [intense Forward Bend] Purvottanasana [intense Forward-Opening Pose] Janu Sirsasana [seated Head to Knee Pose] Marichyasana A [Forward-Bending Arm Wrap] Marichyasana C [seated Spine Twist] Navasana [boat Pose] Bhujapidasana [Pendulum Pose/Arm Pressure Balance] Kurmasana [Tortoise Pose] Baddha Konasana [Cobbler's Pose/Bound Angle Pose] Upavishta Konasana [Wide Angle Seated Forward Bend] The Finishing Sequence Urdhva Dhanurasana [bridge Pose] Sarvangasana [shoulderstand] Halasana [Plough Pose] Matsyasana [Fish Pose] Sirsasana [Headstand] Padmasana [Lotus Pose] or Sukhasana [Easy Seated Pose] Savasana [Final Relaxation Pose] Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 13, 2002 Report Share Posted September 13, 2002 I thought there we said that we were not going to post all this modification stuff up here. Essentially, you are not practicing Primary Series when you do all of the leaving out. Just stay in order and do what you can, then stop. Each pose builds and prepares you for the next, so you are just doing yourself a disservice by skipping and all of that. ashtangayoga, "Tonya Makowski" <trmakowski> wrote: > I was out and about on the net and found a site that features a > modified primary series for beginners. If you are interested in > modifying the series, I wanted to offer an alternative to my earlier > post. > This series came from http://www.sukhayoga.com/primaryseries.html > > Ashtanga Vinyasa Modified Primary Series > > Below is a sample lesson plan for a modified primary series. This > list is for students who have been regularly attending Ashtanga > Vinyasa classes. The Sanskrit and English names for each pose are > listed. By now, you should have both mental and muscular memories of > each pose and how to transtition between the poses. > > For more detailed instructions and photographs of the entire primary > and intermediate series, I recommend David Swenson's Ashtanga Yoga: > The Practice Manual. You can also view photos of the entire Primary > Series at Pattabhi Jois's web site, the Ashtanga Yoga Research > Institute. > > Stay in each asana for five ujjayi breaths. Use connecting vinyasas > to maintain heat and concentration. Print this list out and take it > on vacation or use it to begin a home practice! This sequence will > take approximately 75 minutes. > > Modified Primary Series > > 3-5 Surya Namaskara A [Jump-back Sun Salutation] > > 3-5 Surya Namaskara B [Lunging Sun Salutation] > > Padangusthasana [big Toe Forward Bend]/Padahastasana [Hand to Foot > Forward Bend] > > Utthita Trikonasana [Extended Triangle Pose] > > Parivritta Trikonasana [Revolved Triangle Pose] > > Utthita Parsvakonasana [Extended Side Lunge Pose] > > Parivritta Parsvakonasana [Revolved Lunge Pose] > > Prasarita Paddottanansana [Wide-Angle Forward Bend] > > Parsvottanasana [Head to Knee Pose] > > Utthita Hasta Padangusthasana [big Toe Standing Balance] > > Utkatasana [Fierce Pose/Chair Pose] > > Virabhadrasana A [Warrior I] > > Virabhadrasana B [Warrior II] > > VINYASA TO SEATED > > Dandasana [staff Pose] > > Paschimottanasana [intense Forward Bend] > > Purvottanasana [intense Forward-Opening Pose] > > Janu Sirsasana [seated Head to Knee Pose] > > Marichyasana A [Forward-Bending Arm Wrap] > > Marichyasana C [seated Spine Twist] > > Navasana [boat Pose] > > Bhujapidasana [Pendulum Pose/Arm Pressure Balance] > > Kurmasana [Tortoise Pose] > > Baddha Konasana [Cobbler's Pose/Bound Angle Pose] > > Upavishta Konasana [Wide Angle Seated Forward Bend] > > The Finishing Sequence > > Urdhva Dhanurasana [bridge Pose] > > Sarvangasana [shoulderstand] > > Halasana [Plough Pose] > > Matsyasana [Fish Pose] > > Sirsasana [Headstand] > > Padmasana [Lotus Pose] or Sukhasana [Easy Seated Pose] > > Savasana [Final Relaxation Pose] Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 13, 2002 Report Share Posted September 13, 2002 ashtangayoga, backbayyoga <no_reply> wrote: .... so you are just doing yourself a disservice by skipping and > all of that. I completely agree with you. If I may add, "...doing yourself, others and the Practice ITSELF a disservice..." Nay, an insult. What a joke this all is... Go do your It's Yoga "ashtanga" and leave others to their respective paths. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 14, 2002 Report Share Posted September 14, 2002 "...leave others to their respective paths." I singled out your last remark to highlight the fact that there are many paths available. Please leave other people with the option to follow what they feel is appropriatefor them. If you hold fast to the traditional series, them by all means please pracice that way. Other, and no, not just "It's Yoga 'Ashtanga'" practitioners use a modified series. Type 'modified primary series' into a search engine, there are teachers and students all over using a modified series. By calling it 'modified', the English clearly states it is a series differing from a 'primary series'. This is a yoga community. Allow different bodies, perspectives and ideas to be exchanged, that is the purpose of this information medium. If people differ in what they do to practice yoga, who cares? (except for a few of you blabing about it on the internet) The idea behind yoga is that the person gains mental and physical benefits, and initiates a change within themselves. So, some people may start by chaning the traditional practice to have a series of postures to work on their physical body before they can work into the full tradtional series...that's great. At least they are out there, practicing working one practice at a time to change themselves mentally, physically and spiritually. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 14, 2002 Report Share Posted September 14, 2002 Im no fan of 'its yoga' or 'power yoga' or any other modified type of ashtanga, but hey...to each his own, we dont need to be insulting and laughing at people who ARE fans, i saw a post recently where some authors of a book(i forget their names now) were called an embarassment to the ashtanga community!there seems to be a whole lot of snobbery and bad feeling on this forum.if they got their book published and people buy it and use it, then more power to them!its probably more than a lot of us on this forum would have acomplished. the way i see it if power yoga helps some middle aged woman somewhere to do at least some form of yoga then thats a good thing, if you are only doing yoga for the relaxation or the exercise then you are not really going to go any further into the subject anyway, and if you are REALLY into ashtanga then you will know straight off the difference between ashtanga as taught by jois and 'power yoga' or 'its yoga'...so wheres the harm?its not like you will read the post and start practising dilligently only to realise you were doing 'its yoga' the whole time! anyone who is serious about their practise knows to find a teacher first anyway. if you dont like what she is teaching then dont do it!all this elitism and sneering is making the ashtanga community look like facists rather than peaceful beings!...lighten up...(no insult intended to yourself) we need however compromise on both sides if you are teaching 'its yoga' then say that its 'its yoga', then there will be no confusion on anyones part. peace ashtangayoga, "tinazym" <tinazym@h...> wrote: > ashtangayoga, backbayyoga <no_reply> wrote: > ... so you are just doing yourself a disservice by skipping and > > all of that. > > I completely agree with you. If I may add, "...doing yourself, > others and the Practice ITSELF a disservice..." Nay, an insult. > What a joke this all is... Go do your It's Yoga "ashtanga" and > leave others to their respective paths. Quote Link to comment Share on other sites More sharing options...
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