Vinyasa Krama Kapotasana, Ushtrasana and Camel walk

These nice original shots from Ramaswami's book The complete book of Vinyasa Yoga have shown up in Ramaswami's status updates this week.

See my post on Ramaswami and his upcoming 200 hr TT course July/August on this post
Ramaswami on teaching Pranayama and his teacher training 2013 at LMU

"Here is the progression of back bend asanas/vinyasas in Vajrasana in Vinyasakrama. 

1. The counterpose (pratikriya) of Balasana

Half camel/poor man's camel pose.

2. Ushtrasana (camel pose)

3. (ekapad) Ushtrasana --the camel walks

4. Kapotasana (pigeon Pose)

5. (niralamba) Kapotasana"

Ushtrasana
"Here are two vinyasas of Ushtrasana, Camel pose, one fingers outward and the other fingers inward by Tatyana Popova. Both nice preparation for Kapotasana. To understand and appreciate the nicety or nuances of yogasanas, learn it by Vinyasa Krama (vinyasa method)".

(come at 5:00 in the video above)

Half camel/poor man's camel pose.

Ushtrasana (camel pose)

Ushtrasana (camel pose)

Ushtrasana (camel pose)

Camel Walk I
"Have you seen more variations of Camel pose? Here is one, my Guru is to refer to this as Ushtrasana, a real camel walk. Here also there are two variations , one fingers outward and the other fingers outward. It is part of the Vajrasana sequence. Use of smooth breath will help in this vinyasa krama practice requiring poise and strength. All these and more are in Vinyasakrama Yoga my Guru Sri Krisshnamacharya taught me".

(ekapad) Ushtrasana --the camel walks

Camel Walk II
"Have you seen more variations of Camel pose? Here is one, my Guru is to refer to this as Ushtrasana, a real camel walk. Here also there are two variations , one fingers outward and the other fingers outward. It is part of the Vajrasana sequence. Use of smooth breath will help in this vinyasa krama practice requiring poise and strength. All these and more are in Vinyasakrama Yoga my Guru Sri Krisshnamacharya taught me".

(ekapad) Ushtrasana --the camel walks

Kapotasana

(niralamba) Kapotasana

"Kapotasana (Pigeon Pose) is a logical extension to Ushtrasana. Usually, from ushtrasana, one presses the palms against the heels or the floor and then bends the back further down to place the head between the feet or on the floor. In an alternative approach, one gently holds the thighs more for balance, tightens the gluteal muscles and the rectum like in mula bandha and thus 'grips' the tail end of the spine, the tailbone/sacrum like the end of a fishing pole. Then slowly inhaling one bends back, pushing the thighs forward for balance and stretch until the top head is between the feet. Some use langhanakriya or slow exhalation for this as it tends to relax the muscles. There is very little pressure on the head and the control is from the mula sthana or rectal region. This is sometimes referred to as niralamba kapotasana as the hands are not used to put pressure or support the posture. This is a 'how it is done post and not a how to do” post. Here is a picture (Ranjit). You may also watch the video of vajrasana, ushtrasana culminating in kapotasana (6mts +)
https://www.youtube.com/watch?v=XnTYJf4nPmY

This and more in Vinyasakrama as I learnt from Sri Krishnamacharya. Off to Dallas to teach vinyasakrama at Ricky Tran's Krama Yoga Center".
45 Hour Vinyasa Krama Certificate Program
April 13 - April 21, 2013

I imagine it's full now but you never know might be worth calling if your in the area to see if anyone has dropped out last minute.

UPDATE: just saw this from Ricky on FB, if your quick....

VINYASA KRAMA CENTER
It's not too late to sign up!

There are a few spots left for this weekend's 

Yoga for Internal Organs Workshop with Srivatsa Ramaswami 

There might be some confusion; this training is not only for teachers. It's for dedicated practitioners as well. If you're sincere and want to attend, by all means, show up!

Those who attend the Yoga for Internal Organs this weekend will receive a 32 page handout by Ramaswami. The first page of 32 is below.

But back to Kapotasana and the video.
(The Kapo above comes up 5:30 in the video below)

 



We find the more familiar Kapotasana ( seem my header blog picture) in Ramaswami's first book (my personal favourite) Yoga for the Three Stages of Life.

Taking a Vinyasa Krama approach to Kapo, an alternative to the Ashtanga.
Actually, the VK version tends to be with the feet and knees together (think I have a video of that version on youtube too somewhere), scary.

Ushtrasana and kapotasana come up in Ramaswami's Meditative sequence based on and around Vajrasana. I tend to practice a shortened version of that sequence with most of the Bow sequence as preparation. This is quite similar to the first part of Ashtanga 2nd series up to kapo, but with extra postures. I also include Urdhava Dhanurasana and drop backs before an extended paschimottanasana as counterpose and moving on to inversions.

Something like this perhaps



In the evening I practice A Krishnamacharya Yoga Makaranda approach to Primary series Long slow breaths, kumbhaka's, long stays etc), basically the Primary group ( group not sequence, suggesting more flexibility) of Krishnamacharyas asana table in his other book Yogasanagalu, perhaps a few Middle and Higher group postures thrown in as extensions depending on time..

Complete Asana Table from Yogasanagalu
http://grimmly2007.blogspot.co.uk/2012/05/complete-asana-table-from.html

For more Ramaswami, see my previous two posts

To Savasana or not to Savasana? Also Tatkamudra

and

Story Time: The Story of Vajrasana - Srivatsa Ramaswami