Krishnamacharya's 1930's Mysore headstand variations

Krishnamacharya Yoga Makranda 1934, Mysore

"Sarvangasana 

This has 12 vinyasas. The 8th vinyasa is the asana sthiti. There are many variations in this asana. These can be divided into two main types of variations: salamba and niralamba.

This asana and the next asana (sirsasana) that will be described must be practised very carefully and with great caution, remembering the earlier warnings. Before practising these asanas, we first determine that the body is in good healthy condition. Only then can one begin practising. There might be many problems if one starts practising in a hurry. It is much better that these asanas are first learned properly under the guidance of a guru.

While describing these two asanas, the yoga sastras and experts say that in the same way that the head and the heart are the vital parts of our body, similarly, among all the asanas, these two asanas are like the head and the heart. It is said with much authority that if these two asanas are practised regularly and properly, the practitioner will experience the awakening and rise of kundalini. Due to this, they will experience the blessings of isvara and will be swallowed in the sea of eternal bliss. So say the great.  

End of First Part" from Yoga Makaranda 1934, Mysore

Krishnamacharya was teaching headstand variations back in the 1930s, in Mysore at the time he was teaching the young Pattabhi Jois, unfortunately they haven't made it into our Ashtanga practice, despite the fact that the variations were something that Krishnamacharya seems to encourage and continued to teach throughout his life.

I've taken the screenshots below from the 1938 Mysore film footage and also spliced together the headstand clips from the movie.

Pattabhi Jois' grandson Sharat, mentioned recently that longer stays in headstand can be beneficial (but not in the shala as it was too busy). I seem to remember he recommended we explore forty minute or so in headstand. This would be a good time to try out some of Krishnamacharya's variations. An evening practice perhaps, or Saturday, moondays...

Below we have the screenshots from the 1938 Mysore movie followed by clips from the movie.

This is followed by the outline and instructions for headstands from Yoga Makaranda Part II.

At the end of the post I've included my video of Ramaswamis' Inverted sequence a link to his head and shoulder stand benefits newsletter and the practice sheet from my Vinyasa yoga home practice book and sister blog.

I'm working on a companion post following a similar format for Shoulderstands in the next day or two. Krishnamacharya's 1938 Shoulderstand variations.

Krishnamacharya sirsasana ( headstand) variations. Mysore 1938

The Headstand sections from the old 1938 Mysore footage  Unfortunately KYM seem to have a full version version of this with chanted yoga sutras with advertisements  causing Youtube to override my own add free settings here's a link ad free silent version https://www.youtube.com/watch?v=ML9yZd7bIvY

From Krishnamacharya's 

Salutations to the teacher the Eternal one 

or 

Yoga Makaranda part II

Add caption

INTRODUCTION 

Whatever be the walk of life one occupies, he will not be able fully to discharge his duties or enjoy its benefits unless he ensures a healthy body, bold and clear mind and long life. For the attainment of these essential pre-requisite conditions, no system can equal the practice of YOGA which has been laid down in such meticulous detail by our ancient rishis.

Numerous asanas have been mentioned in the treatises on YOGA. Each has its own special benefits. But of all these asanas, the SIRSHASANA and the SARVANGASANA hold the top place as they give the greatest benefit, and sastras extol their benefit.

In the normal erect posture, the main organs of perception, eyes, ears, etc., and the brain do not get a copious supply of blood as they are situated above the heart, and the blood to flow to these organs has to work against gravity. Again when we breathe in, and retain the air in the lungs, there is an increase of thoracic pressure with the consequence that there is a tendency to press down on the intestines, liver, kidneys diaphragm etc., that these organs get displaced. Their proper functioning is impaired and a host of diseases, like constipation, rheumatism, varicose veins, ungainly figure etc. follow.

In designing the SIRSHASANA and SARVANGASANA the rishis have automatically removed the above difficulties by adopting the topsy-turvy posture by which gravity will now aid in the free flow of blood to the organs of perception and also aid in restoring the organs in the lower part of the body to their normal places. These two asanas are both preventive and curative. In the case of those, however, who are unduly fatty, it is imperative that the body should first acquire some suppleness in the movement of the limbs by practicing mudras and pranayamas, before attempting these asanas.
Sayanacharya in his commentary on Patanjali’s YOGASUTRAS has given a lot of practical details to be observed in the practice of asanas. The main objective of SIRSHASANA and SARVANGASANA are not merely to arrange for a copious supply of blood to the head and upper part of the body but also to slow down the respiratory rate.

When SIRSHASANA has been sufficiently mastered, the breathing rate which normally is about 15-18 a minute, automatically comes down to four a minute. The aim should be to reduce it to, two per minute. Thus at this rate, 24 rounds of breathing in SIRSHASANA will take 12 minutes.

It is laid down that SIRSHASANA should be done only in the mornings. This should always be followed by SARVANGASANA. The proper procedure is to do SIRSHASANA with 24 deep inhalations and exhalations. Take two minutes rest. Then do SARVANGASANA with 24 rounds of deep breathing. Take two minutes rest. Follow with some sitting asana. In SIRSHASANA the organs in the head and the brain get a copious supply of blood, the internal organs in the body get displaced upwards. The two minutes rest normalizes. In SARVANGASANA the blood supply to the head is restricted by resting the body on the neck and making the chin lock. The thyroid and the upper part of the internal organs of the body get displaced upwards. The two minutes rest normalizes. When a sitting asana is now done the internal organs regain their proper positions. This is the reason behind doing the asanas in this particular order.

Sayanacharya has mentioned six specific asanas for daily practice. He however prescribes that along with these some other asanas (this may vary each day) should be done.

BLOG NOTE: Krishnamacharya may well be here referring to these asana which he has indicated as as ideally practiced everyday 1. Paschimottanasana, 2. mayarasana 3. mahamudra 4. baddha konasana 5. sarvangasana 4. sirsasana

Kumbhaka 

In SIRSHASANA, normally no kumbhakam need be done (in the beginning), though about two seconds ANTHAR and BAHYA kumbhakam automatically result when we change over from deep inhalation to deep exhalation and vice versa. During the automatic pause, kumbhakam takes place. 

When after practice has advanced and kumbhakam is deliberately practised, ANTHAR kumbhakam can be done up to 5 seconds during each round and BAHYA kumbhakam up to 10 seconds.
In SARVANGASANA, there should be no deliberate practice of ANTHAR kumbhakam, 
but BAHYA kumbhakam can be practiced up to 5 seconds in each round.

These deep breathings along with the asana help in slowing down the breathing rate with a consequent elongation of life. Sayanacharya prescribes that the number of deep breaths one should practice per day should not be less than 320. This number could be spread out during the day-some may be done along with asana in the morning and evening, some along with pranayama, morning, noon, evening and at midnight, or whenever some spare time isfound.


SIRSHASANA--HEAD STAND

Sisshasana, Yoga Makaranda Mysore, 1934

This asana is so called because the head supports the whole body. This is also variously called KAPHALASANA, BRAHMASANA. These three, however, differ to some extent both in the technique and in the benefits derived. These differences have to be learnt under personal instructions form a Guru. This asana is beneficial in a large number of diseases and is rightly termed the ‘king of all the asanas’.

Technique:


1. Place something soft, like a cushion, folded blanket or carpet on the floor touching the wall.

2. Kneel on the ground facing the wall.

3. Lock the fingers together, thumbs upright, and place them about four inches from the wall. Let the elbows rest on the cushion, the elbows being not more than a foot apart.


4. Bend the neck and place the top of the head firmly on the cushion inside the knitted fingers. The thumbs should press behind the ears.

5. Eyes are to be kept closed.

6. Raise the hips, so that the knees are straightened and bring the feet as near the head
as possible. The toes, the feet and knees are to be kept together. The back will now rest
against the wall.

7. Take long breaths twice.

8. Lift both the feet simultaneously to an upright position. Toes together, knees
together. The back will rest on the wall. Straighten the back so that the whole body may rest solely on the top of the head without the support of the wall.


Note: For beginners to raise the legs upright without bending the knees will be difficult and the help of another person may be taken. If necessary the knees may be bent, brought closer to the body, the back still kept in contact with the wall and with a slight jump the legs taken above the head, and the knees still bent. The legs are then straightened slowly, the knees together, the toes together and the toes pointed.

9. Toes should be pointed and the thigh and calf muscles should be stretched.

10. Slowly inhale and exhale deeply with rubbing sensation in the throat. When exhalation is complete the abdomen should be well drawn in (UDDIYANA BANDHAM).

Note:
For proper benefit of the asana it is essential that the breathing should be regulated i.e., as long and as thin as possible,
Normal shallow breathing does not give any benefit. (Concentration on Lord Ananthapadmabanabha gives added benefit.) (a combination of asana, pranayama and dhyana gives proper benefit.) (See in this connection Sutra 47 Chapter II of Patanjali’s Yoga Sutras, Vaschaspati Misra’s and Bala Ramodasin’s commentaries.

For the first week do not exceed six inhalations and exhalations. There should be no retention of breath. Uddiyana bandha, in the beginning should be done only once a day.
Every week the number of inhalations and exhalations may be increased by four, so that the duration of the asana is slowly brought up.

11. After the number of rounds of breathing is over, slowly bring down the legs. In the beginning the knees may have to be bent, but as practice advances, the knee can be kept straight.


12. Lie on the back relaxed and take rest for at least for three minutes.
Note: 1. For people who are overweight over 190 lbs. Sirshasana should be begun only after the weight has been reduced.


SIRSHASANA-VIPARITAKONASANA (according to the Hatha Yoga)


Technique:
 

1. Place something soft, a folded blanket, cushion, or carpet on the floor. Kneel on the ground. Bend the neck and place the top of the head firmly on the folded blanket. Stretch the arms in front of the body, with the palms upward, fingers together and pointed, and the palms not more than 21⁄2 feet apart.


2. Raise the hips, so that the knees are straightened, and bring the feet as near the head as possible. The toes of the feet and the knees are kept together.


3. While inhaling, lift both the legs together to the upright position. The legs are spread apart, toes should be pointed, and the thigh and calf muscles kept stretched.


4. Spread the legs apart while exhaling, and the thigh and calf muscles kept stretched. (toes should be pointed).

5. Stay in this position for 6 deep breaths.

6. Bring the legs together, while inhaling.

7. While exhaling, lower the legs to the ground by bending the body at the hips. Bend
the knees and get to the kneeling position, and rest.

SIRSHASANA-EKAPADA-VIPARITAKARANI - (Hatha Yoga)

Technique:

1. The first three steps are the same as for the last asana.

2. While exhaling, slowly lower right leg to the ground so that the right foot will rest
on the right palm. The left leg is kept upright. The thigh and calf muscles of both the legs
are kept stretched.

3. Stay in this position for 6 breaths.

4. While inhaling, raise the leg back to the upright position.

5. Repeat with the left leg.

6. The next steps are the same as in step 7 of the previous asana.

SIRSHASANA-DVIPADA-VIPARITAKARANI - (Hatha Yoga)

Technique:

1. The first three steps are the same as for the last asana.

2. While exhaling, both the legs are lowered so that the feet may rest on the respective
palms. The knees should not be bent. The thigh and calf muscles should be kept stretched.

3. Stay for six deep breaths.

4. While inhaling raise both legs together to the upright position.

5. While exhaling bend knees and return to the floor and rest.
When Sirshasana has been sufficiently mastered so that one can stand steady without support, for at least 15 minutes, the following variations may be practised.


VIPARITA KONASANA:

Technique

1. The first eight steps are the same as for Sirshasana.

2. Exhaling, the legs are spread apart, and the thigh and calf muscles kept stretched,
toes should be pointed.

3. Do six deep breathing.

4. Inhaling, bring the legs together.

The next steps are the same as 11 and 12 given under Sirshasana.

DVIPADA VIPARITAKARANI


Technique:


1. The first step is the same as Sirshasana.

2. While exhaling both the legs are lowered to the ground without bending the knees and keeping the thigh and calf muscles stretched.

3. Do six deep breathing.

4. While inhaling raise both the legs together to the upright position.

5. While exhaling bend knees and return to the floor and rest.

6.     Exhale, bend knees, so that they approach the throat, lower the hips so that the back rests on the ground and then stretch the legs, so that the whole forms a rolling movement.


7. Take rest at least for a minute.


Benefits:
The thyroid gets special benefits. The waist line is reduced. This tones up the liver. This helps in preventing piles, and helps in curing gastric troubles.
(Note: The above three variations are according to Hatha Yoga).


Note:

In the beginning it may be difficult to bring the body to an upright position without bending the knees. 

So the knees may be bent and the thighs bent over the body. 
The hips are raised from the ground and the back supported by the palms. 
The legs are now stretched. 

If there is still difficulty, then help of somebody should be taken. 


If the body is fat and no help is available, the help of the wall may be sought so that it can support the heels at gradually increasing levels. 

This is done by lying on the ground facing the wall perpendicular to it. 
After some time the hips can also be raised by having a bedroll near the wall. 
When some strength is gained the heels are removed from the wall and the legs brought upright. 

(As breathing exercises are done in these positions the abdominal muscles get toned up and the stomach becomes more and more pliable and soft.
 

The chin should be locked in the neck pit. This ensures that the head is placed symmetrical with the body so that the neck muscles may not be strained. The neck pit is the depression in front of the thyroid between the collar bones.
Note: The chin lock will not be possible in the beginning stages, but it should be kept in mind that the head is kept symmetrical with the body and the neck muscles are not strained.

The full chin lock will become possible when the body is fully upright and the palms have reached a position in the back as low as possible.


Slowly inhale and exhale with even, long breaths through both nostrils, with rubbing sensation in the throat, not more than six times at the beginning. There should be no retention of breath. The number of inhalations and exhalations may be slowly increased at the rate of two each week.


Note: 
The final duration of this asana can be 5 to 10 minutes when it is done by itself. If on the other hand other asanas are also being done the duration may be suitably reduced.

--------------------

Krishnamacharya continued to teach sirsasana variations throughout his life as we can see from the pictures in 4th edition of Yogasanagalu where krishnamacharya is still practicing them in his 80's. 

Ramaswami tells the story that when he told krishnamacharya that his flexible dance school students had learned all the asana he had been taught and were there any more, Krishnamacharya asked him if he had taught them the 64 headstands. Krishnamacharya noticed that Ramaswami looked skeptical so got on the floor and demonstrated them.

Ramaswami perhaps gives the most comprehensive treatment  of the head and shoulder stand variations he was taught in his book the Complete book of Vinyasa yoga. Here is a video of the headstand or Inverted sequence. Notice that the variations are in groups, subroutines, it's not necessary to practice the full sequence every day but including different subroutines on different days or even parts of subroutines may be beneficial.

See Ramaswami newsletter on head and shoulder stands for benefits.

from my sister blog
https://groups.google.com/forum/#!msg/vinyasa-krama-announce/ThMiXYbSPgk/aPkoPUKH_7IJ

Practice sheets from my book Complete Vinyasa Yoga Home Practice book which includes hints, tips and cautions for each subroutine. (available from Free Downloads at the top of the blog or from Amazon).

It was pointed out to me that the pictures in previous sheet full sequence sheet were too small so here are the individual Shoulder stand   subroutines that make up the sarvangasana sequence, the second part of the supine sequence shown in the video above. Click to enlarge

See next, companion, post

Krishnamacharya's 1938 Shoulderstand variations.