Jump to content
IndiaDivine.org

Another modified series

Rate this topic


Guest guest

Recommended Posts

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]

Link to comment
Share on other sites

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]

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

"...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.

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

Join the conversation

You are posting as a guest. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

Loading...
×
×
  • Create New...