What is it about Mudra? Also... Simon Borg-Oliver on Janu Sirsasana and an intro to Simon's new 84 key postures course

This post was basically an fb share this morning but I want to post it here to come back later to this idea of mudra I'm starting to circle

What is it about the profound experience I encounter in mudra that makes it different from Pranayama and other forms of sitting. Mudra, it's asana but not, Pranayama but not, Sitting but not. As gesture, mudra expresses, indicates, signals....., enquires. For Heidegger a philosophical question is a formal indication (ontology) towards that which can not be answered (Ontic). Perhaps mudra then is 'gesture towards' and as such, earns its keep.

See my proficient primary (a mudra approach to asana) page
http://grimmly2007.blogspot.jp/p/proficient-primary-project.html

also this earlier post on mudras
http://grimmly2007.blogspot.jp/2013/01/mudras-sri-k-pattabhi-jois-and-dasa.html

Plus I'm too excited by Simon's new course not to hold off mentioning it any longer.

Nice to see this post on Janu Sirsasana from Simon Borg-Olivier (See below). I was watching and exploring in practice Simon's Janu Sirsasana instruction just yesterday, while following his new, and really quite excellent course '84 key postures for strength and flexibility' .

http://simonborgolivier.com/84-key-postures/

I'm quite excited by this course actually (see appendix below for more details of the course content), just the kind of thing I asked him for a while back after studying his spinal sequence videos on YouTube, how he would put his physiotherapists hat on and explain exactly what is going on in the body during a posture and why the transformational effect of the slightest tweak in our approach. Here in Janu Sirsasana it becomes a 'kidney stretch' rather than yet another hamstring stretch. And then he's teaching how to keep these postures safe for beginners or those with injuries or just different approaches for those with different intentions. Marvellous.

For me, following Krishnamacharya's suggestion to stay in certain key asana longer (although Simon is beginning to make me question why I would want to if the asana, or its variation, is practiced effectively enough), to practice with more efficiency and benefit without causing injury today or after ten years of practicing the posture in this way it's a godsend. My Ashtangi friends will also love this course I suspect, blog posts to come soon although I'm only ten videos in ( but also some skipping around as we can follow the order of the videos or jump to the asana we are particularly interested in -see appendix below) and there are another forty to go (videos seem to be around 10-30 minutes each).

Note: I mentioned above that Simon is making me question my (Krishnamacharya's) long stays in certain asana, why practice an asana ( for a long time) as a mudra if I can tweak the asana to get the maximum of any physical benefit in a shorter time and thus save more time say for Pranayama and perhaps a longer sit. Mudra is considered a gesture. Is the experience of exploring this gesture, the breath, of the space between the breath in a mudra of sufficient value outside of any physical benefits.

What is it about the profound experience I encounter in mudra that makes it different from Pranayama and other forms of sitting. Mudra, it's asana but not, Pranayama but not, Sitting but not. As gesture, mudra expresses, indicates, signals....., enquires. For Heidegger a philosophical question is a formal indication (ontology) towards that which can not be answered (Ontic). Perhaps mudra then is 'gesture towards' and as such, earns its keep.

Heidegger's Method: Philosophical Concepts as Formal IndicationsAuthor(s): Daniel O. DahlstromSource: The Review of Metaphysics, Vol. 47, No. 4 (Jun., 1994), pp. 775-795

Here's Simon's fb post in italics on Janu Sirsasana that I hope he doesn't mind me sharing here....

"The ‘Head to knee posture’ (Janu Sirsasana) with its simple to complex variations has many things that are important to realise before simply practicing or teaching them. While there are many potential benefits to these postures if you do them correctly and your body has the prerequisite abilities, there are many potential risks and dangers if they are done incorrectly or if you are if you are physically unprepared. 

In our beginner level courses Bianca Machliss and I have chosen to teach mainly ‘Sukha (simple) Janu Sirsasana', where the bent leg hip and knee are not taken so far back. This does not require any axial rotation (twisting) of the spine to bend forward over the straightened knee. In this version the two hips the same distance from the straighter limbed foot. In this simple form the spine is mainly in flexion. However, in the full (paripurna) form of this posture (shown in the first photo here as ‘Janu Sirsasana’ but also known as 'Paripurna Janu Sirsasana’)) for the more flexible or experienced people, the bent (flexed) knee is drawn further backward so that its hip is further away from the opposite knee. This means that when the posture is complete the spine is not in pure flexion but in a combined movement of spinal flexion (bending forward), spinal axial rotation (twisting) and spinal lateral flexion (side-bending), which is obviously more difficult to do safely and effectively.

’Sukha Janu Sirsasana’ is effectively a simpler version of the 'Half lotus forward bend' (Ardha Baddha Padma Pascimottonasana) that is in practiced two postures earlier than 'Janu Sirsasana' in the Ashtanga vinyasa primary Series. For a natural-bodied person with hips that are open from a life-time of sitting cross-legged the ‘Half lotus forward bend ‘ is actually much easier than 'Paripurna Janu Sirsasana’. This helps explain why the 'Half lotus forward bend' (Ardha Baddha Padma Pascimottonasana) is placed earlier than the ‘Janu Sirsasana' postures in the Ashtanga vinyasa primary series. However, most normal people today do not have ’natural bodies’ and hence traditional yoga designed for natural bodies has to be approached very carefully by most ’normal’ people.

In our advanced classes and in the Ashtanga vinyasa yoga of Sri K Pattabhi Jois, we practice the full (paripurna) form of 'Janu Sirsasana'. To prepare for this there are other postures that are more difficult for the modern body including a ‘Bound half lotus forward bend posture’ (Ardha Baddha Padma Pascimottonasana) and a ‘Half kneeling forward bend posture’ (Triang Mukha Eka Pada Pascimottanasana).

In the Ashtanga Vinyasa yoga system 'Paripurna Janu Sirsasana' is followed by two more difficult versions of this posture where the bent (flexed) knee is in a more difficult position. The first of these postures actually has the perineum sitting on one heel and is called ‘Bhadra Janu Sirsasana' (also called 'Janu Sirsasana B’) (shown in the attached photo). The second of these difficult postures is called ‘Bhaga Janu Sirsana' (also called Janu Sirsasana C) and has the ball of the foot to the floor and the heel raised. 

Both of these postures give a different movement to the hip and knee joint, both movements prevent excessive hip flexion (especially Janu Sirsasana C), which forces your spinal flexors to be used and forces the spine to bend forward, rather than just allowing simple hip flexion. In Bhadra Janu Sirsasana (Janu Sirsasana B) sitting on the heel stimulates the marmas and acupuncture points both on the foot and on the part of the body your heel touches, which ideally should be the perineum (also really stimulating the mula bandha (the root lock) and the muladhara cakra (root energy centre)). In 'Bhaga Janu Sirsasana' (Janu C) having the ball of the foot to the floor with the heel raised stimulates the marma and acupuncture points on the ball of the foot but it also internally rotates the knee, and thus can prevent hip flexion (but which can strain many knees if unprepared), but which is a movement that has to be learnt to get advanced meditation postures such as siddhasana (a more advanced version of the lotus posture), which is the best posture also for pranayama (breath control) but in it the hips are prevented from hip flexion.

I love sharing this sort of information and if you want to get more please join me for part or all of our very practical course on the ‘Applied Anatomy and Physiology of Yoga’ in Sydney from the 19-28 May 2017 (https://yogasynergy.com/upcoming-events/interactive-applied-anatomy-physiology-of-yoga-sydney/ )

You can see more about all our international live and online teaching on my professional Facebook at https://www.facebook.com/pg/simonborgolivierpublic/events/ and also at https://yogasynergy.com/upcoming-events/

Simon Borg-Olivier

________________________

Krishnamacharya aged 83 I think  from the photos added to the later edition of his Yogasanagalu
(Originally published Mysore 1941)
The completed translation of Yogasanagalu is available on my free downloads page 

Appendix 

Three ways to approach Simon Borg Olivier's 84 key postures course

Course Overview

In this short course Simon Borg-Olivier, who has been teaching yoga and treating people’s injuries as a registered physiotherapist for 30 years, shares his insight into 84 popular hatha yoga postures by giving detailed instructions for each joint complex in each posture to help you enhance the efficiency of your practice in the safest possible way.  By applying these carefully developed instructions, you will be able to create strength and flexibility, and improve circulation in order to generate and move energy inside your body more effectively.

WHO IS THIS COURSE FOR

For anyone from beginners to advanced practitioners who want to practice safer and more effective yoga, or want to teach safer and more effective yoga to others.

WHAT YOU GET

Cost $387

54 sessions
(total duration: 20 hours)
Unlimited access to the online streaming videos

Discussion boards to interact with Simon Borg-Olivier and other students

Intro video

There is something curious about this course, one of those glorious accidents perhaps. It's not Simon's normal format. I suspect but don't know for sure but I get the feeling Simon was invited to teach the asana element of a teacher training or perhaps just asked to teach a workshop on 84 postures. Either way, many of the participants in the course seem to be experienced practitioners, teachers or teacher trainees. This allows/encourages Simon to give perhaps more information than he perhaps would on a regular workshops. The amount of information he shares on the course, the detail he goes into, is quite astounding yet because it is demonstration based it's palatable on several levels. I suspect you could come back to this course again and again and discover things you missed the first eight times you watched/followed it.  

With the 84 posture format it would be excellent I'm sure for my Ashtangi friends and readers of the blog as well as for those also coming from Vinyasa Krama. Hopefully it will promote safer practice, for our bodies during practice tomorrow morning as well as ten years down the line, it should promote a more efficient, more beneficial practice

Three ways we might follow the course, see lists below.

1. Following the course presentation - recommended

2. By asana

3. By Ashtanga primary/intermediate series sequence

*

2. In the order the course is presented

SBO-84P | 84 Postures

1. INTRODUCTION

Video 1: Introduction 6:27

2. PRACTICE GUIDELINES

Video 4: Purpose  of  YOGA 5:45

Video 3: Practice Guidelines 1:21

Video 8: Practice Guidelines 2 7:09

3.  ANATOMY AND PHYSIOLOGY OF YOGA 1.

Video 2a: Anatomy and Physiology of YOGA 14:56

4. ANATOMY AND PHYSIOLOGY OF YOGA 2.

Video 2b: Anatomy and Physiology of YOGA 14:10

5.  ANATOMY AND PHYSIOLOGY OF YOGA 3.

Video 2c: Anatomy and Physiology of YOGA 18:29

6. ANATOMY AND PHYSIOLOGY OF YOGA 4.

Video 2d: Anatomy and Physiology of YOGA 16:58

7. ANATOMY AND PHYSIOLOGY OF YOGA 5.

Video 2e: Anatomy and Physiology of YOGA 16:33

8. BANDHAS – USE IN BREATHING 1.

Video 5a: Bandhas 1_Use in Breathing 14:53

9. BANDHAS – USE IN BREATHING 2.

Video 5b: Bandhas 1 Use in Breathing 22:27

10. BANDHAS – USE IN BREATHING 3.

Video 5c: Bandhas 1 Use in Breathing  16:41

11. BANDHAS – USE IN BREATHING 4.

Video 5d: Bandhas 1 Use in Breathing 21:33

12. BANDHAS – USE IN BREATHING 5.

Video 5e: Bandhas 1 Use in Breathing  18:02

13.  BANDHAS – USE IN BREATHING 6.

Video 5f: Bandhas 1 Use in Breathing 29:21

14. BANDHAS – USE IN POSTURES                

Video 6:  Bandhas 2 Use in Postures 23:32

15. BREATHING AND DIET 1

Video 7: Breathing and Diet 1 4:25

16. BREATHING AND DIET 2

Video 28a: Breathing and Diet 2 19:28

17. BREATHING AND DIET 3

Video 28b: Breathing and Diet 2 24:02

18. SYSTEMS OF YOGA

Video 10: Systems of Yoga – Difference Between Ashtanga Vinyasa and  Iyengar Systems 2:20

19. BASIC POSTURES AND BENDING FORWARD 1.

Video 9a: Basic Postures and Bending Forwards 20:07

20. BASIC POSTURES AND BENDING FORWARD 2.

Video 9b: Basic Postures and Bending Forwards 29:59

21. STANDING POSTURES 1.

Video 11a: Standing Postures 1 Triangle Postures 16:50

22. STANDING POSTURES 2.

Video 11b: Standing Postures 1 Triangle Postures 30:14

23. STANDING POSTURES 3.

Video 12a: Standing Postures 2 Lateral Postures 25:11

24.  STANDING POSTURES 4.

Video 12b: Standing Postures 2 Lateral Postures 20:00

25. STANDING POSTURES 5.

Video 12c: Standing Postures 2 Lateral Postures  19:17

26.  STANDING POSTURES 6.

Video 12d: Standing Postures 2 Lateral Postures 25:23

27. STANDING POSTURES 7.

Video 13: Standing Postures 3 Wide-Legged Forward Bending Postures 26:20

28.  STANDING POSTURES 8.

Video 14: Standing Postures 4 Single-Legged Forward Bending Postures 19:02

29. STANDING POSTURES 9.

Video 15a: Standing Postures 5 One –Legged postures 16:21

30.  STANDING POSTURES 10

Video 15b: Standing Postures 5 One –Legged postures 24:31

31. STANDING POSTURES 11

Video 18: Standing Postures 6 13:08

32.  ABDOMINAL POSTURES

Video 27: Abdominal Postures 12:39

33.  BENDING BACKWARDS 1.

Video 16: Basic Postures and Bending Backwards Warrior and Cobra Postures 17:37

34.  BENDING BACKWARDS 2.

Video 25: Backward bending postures 23:41

35.  POSTURES WITH FORWARD AND BACKWARD BENDING COMPONENTS

Video 17: Postures with forward and backward bending components 08:33

36. SALUTE TO THE SUN POSTURES 1.

Video 20: Salute to the Sun Postures 1 12:51

37. SALUTE TO THE SUN POSTURES 2.

Video 21: Salute to the Sun Postures 2 11:30

38. SALUTE TO THE SUN POSTURES 3.

Video26: Downward Facing Dog Special Features 11:48

39. FLOOR POSTURES 1.

Video 19a: Floor Postures 1 17:15

40. FLOOR POSTURES 2.

Video 19b: Floor Postures 1 14:44

41. FLOOR POSTURES 3.

Video 19c: Floor Postures 1 25:43

42. FLOOR POSTURES 4.

Video 19d: Floor Postures 1 30:30

43. FLOOR POSTURES 5.

Video 24a: Floor Postures 2  26:01

44. FLOOR POSTURES 6.

Video 24b: Floor Postures 2 32:09

45. FLOOR POSTURES 7.

Video 29a: Floor Postures 3 20:09

46. FLOOR POSTURES 8.

Video 29b: Floor Postures 3 28:10

47. FLOOR POSTURES 9.

Video 32: Floor Postures 28:25

48. FLOOR POSTURES 10.

Video 31: Floor Postures 4 32:21

49. INVERSIONS, PREPARATIONS AND RELEASE 1.

Video 33a: Inversions, Preparations and Release 23:18

50. INVERSIONS, PREPARATIONS AND RELEASE 2.

Video 33b: Inversions, Preparations and Release 28:34

51. SEATED FINISHING POSTURES

Video 22: Seated Finishing Postures 7:20

52. SEATED MEDITATION AND SUPINE RELAXATION

Video 34: Seated Meditation and Supine Relaxation 05:31

53. LED-PRACTICE

Video23: Led-practice 27:51

54. DEMONSTRATION PRACTICE

Video 30: Demonstration Practice 25:05

***

2. By Asana

84 KEY POSTURES – LIST OF POSTURES WITH INDEXES

1; Tadasana (Mountain Posture)

Video 9a: Basic Postures and Bending Forwards

Video 9b: Basic Postures and Bending Forwards

2; Utkatasana (’Upward-facing Squat Posture’)

Video 9a: Basic Postures and Bending Forwards

Video 9b: Basic Postures and Bending Forwards

3; Pascimotanâsana (Back-spinal-lengthening forward-bending posture’)

Video 9a: Basic Postures and Bending Forwards

Video 9b: Basic Postures and Bending Forwards

4; Uttanasana (Standing hands-to-floor Posture’)

Video 9a: Basic Postures and Bending Forwards

Video 9b: Basic Postures and Bending Forwards

5; Parsvotanasana (Standing One-sided Forward-bending Posture)

Video 9a: Basic Postures and Bending Forwards

Video 9b: Basic Postures and Bending Forwards

6; Trikonasana (Triangle Posture).

Video 11a: Standing Postures 1_ Triangle Postures

Video 11b: Standing Postures 1_ Triangle Postures

7; Ardha Candrâsana (Half Moon Posture)

Video 12a: Standing Postures 2_Lateral Postures

Video 12b: Standing Postures 2_Lateral Postures

Video 12c: Standing Postures 2_Lateral Postures

Video 12d: Standing Postures 2_Lateral Postures

8; Parivrtta Ardha Candrasana (Revolving Half Moon Posture)

Video 12a: Standing Postures 2_Lateral Postures

Video 12b: Standing Postures 2_Lateral Postures

Video 12c: Standing Postures 2_Lateral Postures

Video 12d: Standing Postures 2_Lateral Postures

9; Parivrtta Trikonasana (Revolving Triangle Posture)

Video 12a: Standing Postures 2_Lateral Postures

Video 12b: Standing Postures 2_Lateral Postures

Video 12c: Standing Postures 2_Lateral Postures

Video 12d: Standing Postures 2_Lateral Postures

10; Parsvakonasana (Side-spine Lengthening Postures)

Video 12a: Standing Postures 2_Lateral Postures

Video 12b: Standing Postures 2_Lateral Postures

Video 12c: Standing Postures 2_Lateral Postures

Video 12d: Standing Postures 2_Lateral Postures

11; Parivrtta Parsvakonasana (Revolving Side-spine Lengthening Posture)

Video 12a: Standing Postures 2_Lateral Postures

Video 12b: Standing Postures 2_Lateral Postures

Video 12c: Standing Postures 2_Lateral Postures

Video 12d: Standing Postures 2_Lateral Postures

Wide-legged forward bending postures like the Paddotonâsana -series.

Video 13: Standing Postures 3_ Wide-Legged Forward Bending Postures

12; Palms flat to the floor

Video 13: Standing Postures 3_ Wide-Legged Forward Bending Postures

13; No hands, hands on the hips

Video 13: Standing Postures 3_ Wide-Legged Forward Bending Postures

14; Hands interlocked

Video 13: Standing Postures 3_ Wide-Legged Forward Bending Postures

15; Grab the big toes or the ankles

Video 13: Standing Postures 3_ Wide-Legged Forward Bending Postures

Single-Legged Forward Bending Postures like Parsvotonasana (Standing One-sided Forward-bending Posture).

Video 14: Standing Postures 4_Single-Legged Forward Bending Postures

16; Interlock the hands behind the back

Video 14: Standing Postures 4_Single-Legged Forward Bending Postures

17; Fingers interlocked behind the back of the neck

Video 14: Standing Postures 4_Single-Legged Forward Bending Postures

18; Hands out in front

Video 14: Standing Postures 4_Single-Legged Forward Bending Postures

19; Vriksasana (Tree Posture)

Video 15a: Standing Postures 5_One –Legged postures

20; Garudasana (Eagle Posture).

Video 15a: Standing Postures 5_One –Legged postures

Padanghusthâsana-series (Forward-bending One-legged Postures)

Video 15b: Standing Postures 5_One –Legged postures

21; Forward-bending

Video 15b: Standing Postures 5_One –Legged postures

22; Side-bending

Video 15b: Standing Postures 5_One –Legged postures

23; Natarajasana (Dancer’s Posture)

Video 18: Standing Postures 6

24; Navasana (Boat Posture)

Video 27: Abdominal Postures

25; Ardha Navasana (Half Boat Posture)

Video 27: Abdominal Postures

26; Virabhadra Asana (The Warrior Posture)

Video 16: Basic Postures and Bending Backwards_Warrior and Cobra Postures

27; Shalabasana (Locust Posture)

Video 16: Basic Postures and Bending Backwards_Warrior and Cobra Postures

28; Bhujang asana (The Cobra Posture)

Video 16: Basic Postures and Bending Backwards_Warrior and Cobra Postures

29; Dhanurasana (Prone Backward-bending Posture)

Video 25: Backward bending postures

30; Ustrasana (Camel Posture)

Video 25: Backward bending postures

31; Eka Pada Rajakapotasana (One-Legged Pigeon Posture)

Video 25: Backward bending postures

32; Utthita San Calanâsana (Standing Lunge Posture)

Video 5: Basic applied anatomy and physiology of yoga

Video 17: Postures with forward and backward bending components

33; Hanumanasana (Front Splits Posture)

Video 5: Basic applied anatomy and physiology of yoga

Video 17: Postures with forward and backward bending components

Salute to the sun postures

Video 20: Salute to the Sun Postures 1

Video 21: Salute to the Sun Postures 2

Video26: Downward Facing Dog Special Features

34; Urdhva Hastasana (Arms Up)

Video 20: Salute to the Sun Postures 1

Video 21: Salute to the Sun Postures 2

Video26: Downward Facing Dog Special Features

35; Uttanasana (Forward Fold)

Video 20: Salute to the Sun Postures 1

Video 21: Salute to the Sun Postures 2

Video26: Downward Facing Dog Special Features

36; Ardha Uttanasana (Flat Back Position)

Video 20: Salute to the Sun Postures 1

Video 21: Salute to the Sun Postures 2

Video26: Downward Facing Dog Special Features

37; Ardha Uttanasana (Flat Back Position)

Video 20: Salute to the Sun Postures 1

Video 21: Salute to the Sun Postures 2

Video26: Downward Facing Dog Special Features

38; Chaturanga Dandasana (Four-Legged Staff Pose)

Video 20: Salute to the Sun Postures 1

Video 21: Salute to the Sun Postures 2

Video26: Downward Facing Dog Special Features

39; Urdhva Mukha Svanasana (Upward Facing Dog)

Video 20: Salute to the Sun Postures 1

Video 21: Salute to the Sun Postures 2

Video26: Downward Facing Dog Special Features

40; Adho Mukha Svanasana (Downward Facing Dog)

Video 20: Salute to the Sun Postures 1

Video 21: Salute to the Sun Postures 2

Video26: Downward Facing Dog Special Features

41; Ardha Baddha Padma Paschimottanasana (Half Lotus Seated Forward Posture’ )

Video 19a: Floor Postures 1

Video 19c: Floor Postures 1

42; Kasyapasana (Half Lotus One-Arm One-Leg Balance)

Video 19a: Floor Postures 1

Video 19c: Floor Postures 1

43; Vashistasana (Side Plank Posture)

Video 19b: Floor Postures 1

Video 19c: Floor Postures 1

44; Sukhasana (Pleasant Posture)

Video 19b: Floor Postures 1

Video 19c: Floor Postures 1

45; Swastikasana (Auspicious Posture)

Video 19b: Floor Postures 1

Video 19c: Floor Postures 1

46; Siddhasana (Accomplished Posture)

Video 19b: Floor Postures 1

Video 19c: Floor Postures 1

47; Purvotanâsana (Front-spinal-lengthening backward-bending Posture)

Video 19d: Floor Postures 1

48; Janu Sirsasana (Head-to-knee Posture)

Video 19d: Floor Postures 1

49; Upavistha Konasana (Wide-Legged Seated Forward Bend Posture)

Video 24a: Floor Postures 2

50; Samakonasana (Side Splits Posture)

Video 24a: Floor Postures 2

51; Kurmasana (Tortoise Posture)

Video 24b: Floor Postures 2

52; Upavistha Konasana (Wide-Legged Seated Forward Bend Posture)

Video 24b: Floor Postures 2

53; Eka hasta bhujasana (Leg-over-shoulder Posture)

Video 24b: Floor Postures 2

54; Lolasana (Pendulum Posture)

Video 24b: Floor Postures 2

55; Astavakrasana (The Eight Angled Arm Balance Posture)

Video 24b: Floor Postures 2

56; Titibasana (Firefly Arm Balance Posture).

Video 24b: Floor Postures 2

57; Ghomukasana (Cow Posture)

Video 29a: Floor Postures 3

58; Bhadrasana (Ankle-Seated Cobbler’s Posture)

Video 29a: Floor Postures 3

59; Bhagasana (Heel Raise Cobbler’s Posture)

Video 29a: Floor Postures 3

60; Kandasana (Feet On Chest Cobbler’s Posture)

Video 29a: Floor Postures 3

61; Tiryam Mukha Eka Pada Paschimottanasana (Half Kneeling Forward Bend)

Video 29b: Floor Postures 3

62; Ardha Matsyendrasana (Half Seated Spinal Twist Posture)

Video 29b: Floor Postures 3

63; Marichyasana (Seated Half Squat Posture)

Video 29b: Floor Postures 3

64; Matsyendrasana (Seated Spinal Twist Posture)

Video 32: Floor Postures

65; Marichyasana (Seated Half Squat Posture)

Video 32: Floor Postures

66; Bharadvajasana (Seated Half- Lotus Half-Kneeling Twist Posture)

Video 32: Floor Postures

67; Supta Padangusthasana (Reclining Big Toe Posture)

Video 31: Floor Postures 4

68; Jathara Parivartanasana (Revolving Abdomen Posture)

Video 31: Floor Postures 4

69; Parsva Savasana (Side Corpse Posture).

Video 31: Floor Postures 4

70; Malasana (Squatted Garland Posture)

Video 33a: Inversions, Preparations and Release

71; Bakasana (Crow Arm Balance Posture)

Video 33a: Inversions, Preparations and Release

72; Headstand

Video 33a: Inversions, Preparations and Release

73; Handstand

Video 33a: Inversions, Preparations and Release

Neck-releasing postures:

Video 33a: Inversions, Preparations and Release

74; Uttansana with the palm on the floor

Video 33a: Inversions, Preparations and Release

75; Uttansana with palm to calves and elbows behind the knees

Video 33a: Inversions, Preparations and Release

76; Uttansana with interlocked hands behind the back

Video 33a: Inversions, Preparations and Release

The Prerequisites of Sarvangasana (Shoulderstand)

Video 33b: Inversions, Preparations and Release

77; Legs up the wall posture (Salamba urdhva prasarita padâsana)

Video 33b: Inversions, Preparations and Release

78; Unsupported arms-up bridge posture (Niralamba urdhva hasta setu bandhâsana)

Video 33b: Inversions, Preparations and Release

79; Back-spinal-lengthening forward-bending posture (Pascimotanâsana) 


Video 33b: Inversions, Preparations and Release

80; Toes-to-floor unsupported half sit-up two-knees-to-chest posture (Padangustha niralamba uttana supta pavan muktâsana)

Video 33b: Inversions, Preparations and Release

81; Front-spinal-lengthening backward-bending posture’ (Purvotanâsana)

Video 33b: Inversions, Preparations and Release

82; Sarvangasana (Shoulderstand)

Video 33b: Inversions, Preparations and Release

83; Halasana (Plough Posture)

Video 33b: Inversions, Preparations and Release

84; Uttana Padasana (Supine intense neck-extending-releasing posture)


Video 33b: Inversions, Preparations and Release

***

3. Concordance with Ashtanga Primary and Intermediate asana 

UPDATE: I've added a concordance list between Ashtanga Primary/Intermediate series and the course videos to my post on Simon Borg-Olivier's new 84 key postures course.

Following the 'guidelines for practice' (videos 2-6 ) one might choose to watch one or two videos before getting on the mat and work the suggestions into practice of the related asana.

The videos 9a, 9b - 20, 21, 26 - 33a along with the practice guidelines would make for a safer approach to our practice of all standing and forward bending asana.

LIST 3. Concordance with Ashtanga Primary and Intermediate asana

Note: I haven't included the handful of related Advanced series asana that Simon mentions on the course - see the above list 8on blog post).

There are some question marks below beside certain asana especially in the second half of intermediate - It may be that some of these asana are mentioned in passing in relation to similar asana on other videos that I've missed (for example, I'm sure he mentioned kukkutasana in passing but need to find it again) - I  may update the list if I come across them or I may add links to posts in which Simon mentions these asana in his blog or on his Youtube channel E.G. Simon has posted several videos on Mayurasana.

Simon’s 84 Postures course - Primary Series Asana List

Samasthiti - 9a, 9b

SURA NAMASKARA A+B

-Uttanasana - 9a, 9b - 20, 21, 26 - 33a

-Chaturanga Dandasana - 20, 21, 26

-Urdhva-Mukha-Shvanasana - 20, 21, 26

-Adho-Mukha-Shvanasana - 20, 21, 26

-Utkatasana 9a, 9b

-Virabhadrasana - 26

STANDING

Padangushtasana Padahastasana - 9a, 9b - 20, 21, 26 - 33a

Utthita Trikonasana - 11a, 11b

Parivritta Trikonasana - 12a-12d

Utthita Parshvakonasana - 12a-12d

Parivritta Parshvakonasana - 12a-12d

Prasarita Padottanasana A  B  C  D - 13

(Hanumanasana) - 5, 17

Parshvottanasana - 14

Utthita Hasta Padangushtasana - 14, 15b

Ardha Baddha Padmottanasana - 15b

Utkatanasana - 9a, 9b

Virabhadrasana (A & B) - 26

PRIMARY

Dandasana - 9a, 9b

Paschimattanasana (3 types) - 9a, 9b

Purvatanasana - 19d, 33b

Ardha Baddha Padma Paschimattanasana -19a, 19b

Tiriangmukhaikapada Paschimattanasana  -19a,19b , 29b

Janu Shirshasana A B C  - 19a,

Marichyasana A B C D - 29b - 32

(Bharadvajrasana) - 29b

Navasana - 24

Bhujapidasana - 33a

Kurmasana - 24b

Supta Kurmasana - 24b

Garbha Pindasana ?

Kukkutasana ?

Baddha Konasana - 58 - 29a

Upavishta Konasana - 24a

Supta Konasana - 24a

Supta Padangushtasana - 31

Ubhaya Padangushtasana - 31

Urdhva Mukha Paschimattanasana 31

Setu Bandhasana - 33b

FINISHING

Urdhva Dhanurasana - 25

Paschimattanasana - 9a, 9b

Sarvangasana - 33b

Halasana - 33b

Karnapidasana - 33b

Urdhva Padmasana Pindasana Matsyasana - 33b

Uttana Padasana - 33b

Shirshasana - 33a

Baddha Padmasana - 19b, 19c

Padmasana - 19b

Uth Pluthi - 24b


INTERMEDIATE
Pashasana ?

Krounchasana- 29b

Shalabhasana A Shalabhasana B - 16

Bhekasana - 33a

Dhanurasana - 25

Parshva Dhanurasana- 25

Dhanurasana - 25

Ustrasana- 25

Laghu Vajrasana

Kapotasana A  B - 25?

Supta Vajrasana ?

Bakasana A B - 33a

Bharadvajasana - 32

Ardha Matsyendrasana - 29b - 32

Eka Pada Shirshasana -24b?

Dwi Pada Shirshasana - 24b?

Yoga Nidrasana -24b?

Tittibhasana A B C - 24b

Pincha Mayurasana ?

Karandavasana ?

Mayurasana ?

Nakrasana ?

Vatayanasana ?

Parighasana ?

Gomukhasana A  B - 29a

Supta Urdhva Pada Vajrasana ?

Mukta Hasta Shirshasana A B  C ?

Baddha Hasta Sirshasana A  B  C  D ?

***

Simon Borg Olivier's 84 key postures course - Three ways to approach it.

This is the Appendix from yesterdays post, I wanted to give it a stand alone post to make it easier to find.

Nice to see this post on Janu Sirsasana from Simon Borg-Olivier (See below). I was watching and exploring in practice Simon's Janu Sirsasana instruction just yesterday, while following his new, and really quite excellent course '84 key postures for strength and flexibility' .

http://simonborgolivier.com/84-key-postures/

I'm quite excited by this course actually (see appendix below for more details of the course content), just the kind of thing I asked him for a while back after studying his spinal sequence videos on YouTube, how he would put his physiotherapists hat on and explain exactly what is going on in the body during a posture and why the transformational effect of the slightest tweak in our approach. Here in Janu Sirsasana it becomes a 'kidney stretch' rather than yet another hamstring stretch. And then he's teaching how to keep these postures safe for beginners or those with injuries or just different approaches for those with different intentions. Marvellous.

For me, following Krishnamacharya's suggestion to stay in certain key asana longer (although Simon is beginning to make me question why I would want to if the asana, or its variation, is practiced effectively enough), to practice with more efficiency and benefit without causing injury today or after ten years of practicing the posture in this way it's a godsend. My Ashtangi friends will also love this course I suspect, blog posts to come soon although I'm only ten videos in ( but also some skipping around as we can follow the order of the videos or jump to the asana we are particularly interested in -see appendix below) and there are another forty to go (videos seem to be around 10-30 minutes each).

Three ways to approach Simon Borg Olivier's 84 key postures course

1. Following the course presentation - recommended

2. By asana

3. By Ashtanga primary/intermediate series sequence ( I've included a concordance ) 

*

Course Overview

In this short course Simon Borg-Olivier, who has been teaching yoga and treating people’s injuries as a registered physiotherapist for 30 years, shares his insight into 84 popular hatha yoga postures by giving detailed instructions for each joint complex in each posture to help you enhance the efficiency of your practice in the safest possible way.  By applying these carefully developed instructions, you will be able to create strength and flexibility, and improve circulation in order to generate and move energy inside your body more effectively.

WHO IS THIS COURSE FOR

For anyone from beginners to advanced practitioners who want to practice safer and more effective yoga, or want to teach safer and more effective yoga to others.

WHAT YOU GET

Cost $387

54 sessions
(total duration: 20 hours)
Unlimited access to the online streaming videos

Discussion boards to interact with Simon Borg-Olivier and other students

Intro video

 

There is something curious about this course, one of those glorious accidents perhaps. It's not Simon's normal format. I suspect but don't know for sure but I get the feeling Simon was invited to teach the asana element of a teacher training or perhaps just asked to teach a workshop on 84 postures. Either way, many of the participants in the course seem to be experienced practitioners, teachers or teacher trainees. This allows/encourages Simon to give perhaps more information than he perhaps would on a regular workshops. The amount of information he shares on the course, the detail he goes into, is quite astounding yet because it is demonstration based it's palatable on several levels. I suspect you could come back to this course again and again and discover things you missed the first eight times you watched/followed it.  

With the 84 posture format it would be excellent I'm sure for my Ashtangi friends and readers of the blog as well as for those also coming from Vinyasa Krama. Hopefully it will promote safer practice, for our bodies during practice tomorrow morning as well as ten years down the line, it should promote a more efficient, more beneficial practice

Three ways we might follow the course, see lists below.

1. Following the course presentation - recommended

2. By asana

3. By Ashtanga primary/intermediate series sequence

*

1. In the order the course is presented

SBO-84P | 84 Postures

1. INTRODUCTION

Video 1: Introduction 6:27

2. PRACTICE GUIDELINES

Video 4: Purpose  of  YOGA 5:45

Video 3: Practice Guidelines 1:21

Video 8: Practice Guidelines 2 7:09

3.  ANATOMY AND PHYSIOLOGY OF YOGA 1.

Video 2a: Anatomy and Physiology of YOGA 14:56

4. ANATOMY AND PHYSIOLOGY OF YOGA 2.

Video 2b: Anatomy and Physiology of YOGA 14:10

5.  ANATOMY AND PHYSIOLOGY OF YOGA 3.

Video 2c: Anatomy and Physiology of YOGA 18:29

6. ANATOMY AND PHYSIOLOGY OF YOGA 4.

Video 2d: Anatomy and Physiology of YOGA 16:58

7. ANATOMY AND PHYSIOLOGY OF YOGA 5.

Video 2e: Anatomy and Physiology of YOGA 16:33

8. BANDHAS – USE IN BREATHING 1.

Video 5a: Bandhas 1_Use in Breathing 14:53

9. BANDHAS – USE IN BREATHING 2.

Video 5b: Bandhas 1 Use in Breathing 22:27

10. BANDHAS – USE IN BREATHING 3.

Video 5c: Bandhas 1 Use in Breathing  16:41

11. BANDHAS – USE IN BREATHING 4.

Video 5d: Bandhas 1 Use in Breathing 21:33

12. BANDHAS – USE IN BREATHING 5.

Video 5e: Bandhas 1 Use in Breathing  18:02

13.  BANDHAS – USE IN BREATHING 6.

Video 5f: Bandhas 1 Use in Breathing 29:21

14. BANDHAS – USE IN POSTURES                

Video 6:  Bandhas 2 Use in Postures 23:32

15. BREATHING AND DIET 1

Video 7: Breathing and Diet 1 4:25

16. BREATHING AND DIET 2

Video 28a: Breathing and Diet 2 19:28

17. BREATHING AND DIET 3

Video 28b: Breathing and Diet 2 24:02

18. SYSTEMS OF YOGA

Video 10: Systems of Yoga – Difference Between Ashtanga Vinyasa and  Iyengar Systems 2:20

19. BASIC POSTURES AND BENDING FORWARD 1.

Video 9a: Basic Postures and Bending Forwards 20:07

20. BASIC POSTURES AND BENDING FORWARD 2.

Video 9b: Basic Postures and Bending Forwards 29:59

21. STANDING POSTURES 1.

Video 11a: Standing Postures 1 Triangle Postures 16:50

22. STANDING POSTURES 2.

Video 11b: Standing Postures 1 Triangle Postures 30:14

23. STANDING POSTURES 3.

Video 12a: Standing Postures 2 Lateral Postures 25:11

24.  STANDING POSTURES 4.

Video 12b: Standing Postures 2 Lateral Postures 20:00

25. STANDING POSTURES 5.

Video 12c: Standing Postures 2 Lateral Postures  19:17

26.  STANDING POSTURES 6.

Video 12d: Standing Postures 2 Lateral Postures 25:23

27. STANDING POSTURES 7.

Video 13: Standing Postures 3 Wide-Legged Forward Bending Postures 26:20

28.  STANDING POSTURES 8.

Video 14: Standing Postures 4 Single-Legged Forward Bending Postures 19:02

29. STANDING POSTURES 9.

Video 15a: Standing Postures 5 One –Legged postures 16:21

30.  STANDING POSTURES 10

Video 15b: Standing Postures 5 One –Legged postures 24:31

31. STANDING POSTURES 11

Video 18: Standing Postures 6 13:08

32.  ABDOMINAL POSTURES

Video 27: Abdominal Postures 12:39

33.  BENDING BACKWARDS 1.

Video 16: Basic Postures and Bending Backwards Warrior and Cobra Postures 17:37

34.  BENDING BACKWARDS 2.

Video 25: Backward bending postures 23:41

35.  POSTURES WITH FORWARD AND BACKWARD BENDING COMPONENTS

Video 17: Postures with forward and backward bending components 08:33

36. SALUTE TO THE SUN POSTURES 1.

Video 20: Salute to the Sun Postures 1 12:51

37. SALUTE TO THE SUN POSTURES 2.

Video 21: Salute to the Sun Postures 2 11:30

38. SALUTE TO THE SUN POSTURES 3.

Video26: Downward Facing Dog Special Features 11:48

39. FLOOR POSTURES 1.

Video 19a: Floor Postures 1 17:15

40. FLOOR POSTURES 2.

Video 19b: Floor Postures 1 14:44

41. FLOOR POSTURES 3.

Video 19c: Floor Postures 1 25:43

42. FLOOR POSTURES 4.

Video 19d: Floor Postures 1 30:30

43. FLOOR POSTURES 5.

Video 24a: Floor Postures 2  26:01

44. FLOOR POSTURES 6.

Video 24b: Floor Postures 2 32:09

45. FLOOR POSTURES 7.

Video 29a: Floor Postures 3 20:09

46. FLOOR POSTURES 8.

Video 29b: Floor Postures 3 28:10

47. FLOOR POSTURES 9.

Video 32: Floor Postures 28:25

48. FLOOR POSTURES 10.

Video 31: Floor Postures 4 32:21

49. INVERSIONS, PREPARATIONS AND RELEASE 1.

Video 33a: Inversions, Preparations and Release 23:18

50. INVERSIONS, PREPARATIONS AND RELEASE 2.

Video 33b: Inversions, Preparations and Release 28:34

51. SEATED FINISHING POSTURES

Video 22: Seated Finishing Postures 7:20

52. SEATED MEDITATION AND SUPINE RELAXATION

Video 34: Seated Meditation and Supine Relaxation 05:31

53. LED-PRACTICE

Video23: Led-practice 27:51

54. DEMONSTRATION PRACTICE

Video 30: Demonstration Practice 25:05

***

2. By Asana

84 KEY POSTURES – LIST OF POSTURES WITH INDEXES

1; Tadasana (Mountain Posture)

Video 9a: Basic Postures and Bending Forwards

Video 9b: Basic Postures and Bending Forwards

2; Utkatasana (’Upward-facing Squat Posture’)

Video 9a: Basic Postures and Bending Forwards

Video 9b: Basic Postures and Bending Forwards

3; Pascimotanâsana (Back-spinal-lengthening forward-bending posture’)

Video 9a: Basic Postures and Bending Forwards

Video 9b: Basic Postures and Bending Forwards

4; Uttanasana (Standing hands-to-floor Posture’)

Video 9a: Basic Postures and Bending Forwards

Video 9b: Basic Postures and Bending Forwards

5; Parsvotanasana (Standing One-sided Forward-bending Posture)

Video 9a: Basic Postures and Bending Forwards

Video 9b: Basic Postures and Bending Forwards

6; Trikonasana (Triangle Posture).

Video 11a: Standing Postures 1_ Triangle Postures

Video 11b: Standing Postures 1_ Triangle Postures

7; Ardha Candrâsana (Half Moon Posture)

Video 12a: Standing Postures 2_Lateral Postures

Video 12b: Standing Postures 2_Lateral Postures

Video 12c: Standing Postures 2_Lateral Postures

Video 12d: Standing Postures 2_Lateral Postures

8; Parivrtta Ardha Candrasana (Revolving Half Moon Posture)

Video 12a: Standing Postures 2_Lateral Postures

Video 12b: Standing Postures 2_Lateral Postures

Video 12c: Standing Postures 2_Lateral Postures

Video 12d: Standing Postures 2_Lateral Postures

9; Parivrtta Trikonasana (Revolving Triangle Posture)

Video 12a: Standing Postures 2_Lateral Postures

Video 12b: Standing Postures 2_Lateral Postures

Video 12c: Standing Postures 2_Lateral Postures

Video 12d: Standing Postures 2_Lateral Postures

10; Parsvakonasana (Side-spine Lengthening Postures)

Video 12a: Standing Postures 2_Lateral Postures

Video 12b: Standing Postures 2_Lateral Postures

Video 12c: Standing Postures 2_Lateral Postures

Video 12d: Standing Postures 2_Lateral Postures

11; Parivrtta Parsvakonasana (Revolving Side-spine Lengthening Posture)

Video 12a: Standing Postures 2_Lateral Postures

Video 12b: Standing Postures 2_Lateral Postures

Video 12c: Standing Postures 2_Lateral Postures

Video 12d: Standing Postures 2_Lateral Postures

Wide-legged forward bending postures like the Paddotonâsana -series.

Video 13: Standing Postures 3_ Wide-Legged Forward Bending Postures

12; Palms flat to the floor

Video 13: Standing Postures 3_ Wide-Legged Forward Bending Postures

13; No hands, hands on the hips

Video 13: Standing Postures 3_ Wide-Legged Forward Bending Postures

14; Hands interlocked

Video 13: Standing Postures 3_ Wide-Legged Forward Bending Postures

15; Grab the big toes or the ankles

Video 13: Standing Postures 3_ Wide-Legged Forward Bending Postures

Single-Legged Forward Bending Postures like Parsvotonasana (Standing One-sided Forward-bending Posture).

Video 14: Standing Postures 4_Single-Legged Forward Bending Postures

16; Interlock the hands behind the back

Video 14: Standing Postures 4_Single-Legged Forward Bending Postures

17; Fingers interlocked behind the back of the neck

Video 14: Standing Postures 4_Single-Legged Forward Bending Postures

18; Hands out in front

Video 14: Standing Postures 4_Single-Legged Forward Bending Postures

19; Vriksasana (Tree Posture)

Video 15a: Standing Postures 5_One –Legged postures

20; Garudasana (Eagle Posture).

Video 15a: Standing Postures 5_One –Legged postures

Padanghusthâsana-series (Forward-bending One-legged Postures)

Video 15b: Standing Postures 5_One –Legged postures

21; Forward-bending

Video 15b: Standing Postures 5_One –Legged postures

22; Side-bending

Video 15b: Standing Postures 5_One –Legged postures

23; Natarajasana (Dancer’s Posture)

Video 18: Standing Postures 6

24; Navasana (Boat Posture)

Video 27: Abdominal Postures

25; Ardha Navasana (Half Boat Posture)

Video 27: Abdominal Postures

26; Virabhadra Asana (The Warrior Posture)

Video 16: Basic Postures and Bending Backwards_Warrior and Cobra Postures

27; Shalabasana (Locust Posture)

Video 16: Basic Postures and Bending Backwards_Warrior and Cobra Postures

28; Bhujang asana (The Cobra Posture)

Video 16: Basic Postures and Bending Backwards_Warrior and Cobra Postures

29; Dhanurasana (Prone Backward-bending Posture)

Video 25: Backward bending postures

30; Ustrasana (Camel Posture)

Video 25: Backward bending postures

31; Eka Pada Rajakapotasana (One-Legged Pigeon Posture)

Video 25: Backward bending postures

32; Utthita San Calanâsana (Standing Lunge Posture)

Video 5: Basic applied anatomy and physiology of yoga

Video 17: Postures with forward and backward bending components

33; Hanumanasana (Front Splits Posture)

Video 5: Basic applied anatomy and physiology of yoga

Video 17: Postures with forward and backward bending components

Salute to the sun postures

Video 20: Salute to the Sun Postures 1

Video 21: Salute to the Sun Postures 2

Video26: Downward Facing Dog Special Features

34; Urdhva Hastasana (Arms Up)

Video 20: Salute to the Sun Postures 1

Video 21: Salute to the Sun Postures 2

Video26: Downward Facing Dog Special Features

35; Uttanasana (Forward Fold)

Video 20: Salute to the Sun Postures 1

Video 21: Salute to the Sun Postures 2

Video26: Downward Facing Dog Special Features

36; Ardha Uttanasana (Flat Back Position)

Video 20: Salute to the Sun Postures 1

Video 21: Salute to the Sun Postures 2

Video26: Downward Facing Dog Special Features

37; Ardha Uttanasana (Flat Back Position)

Video 20: Salute to the Sun Postures 1

Video 21: Salute to the Sun Postures 2

Video26: Downward Facing Dog Special Features

38; Chaturanga Dandasana (Four-Legged Staff Pose)

Video 20: Salute to the Sun Postures 1

Video 21: Salute to the Sun Postures 2

Video26: Downward Facing Dog Special Features

39; Urdhva Mukha Svanasana (Upward Facing Dog)

Video 20: Salute to the Sun Postures 1

Video 21: Salute to the Sun Postures 2

Video26: Downward Facing Dog Special Features

40; Adho Mukha Svanasana (Downward Facing Dog)

Video 20: Salute to the Sun Postures 1

Video 21: Salute to the Sun Postures 2

Video26: Downward Facing Dog Special Features

41; Ardha Baddha Padma Paschimottanasana (Half Lotus Seated Forward Posture’ )

Video 19a: Floor Postures 1

Video 19c: Floor Postures 1

42; Kasyapasana (Half Lotus One-Arm One-Leg Balance)

Video 19a: Floor Postures 1

Video 19c: Floor Postures 1

43; Vashistasana (Side Plank Posture)

Video 19b: Floor Postures 1

Video 19c: Floor Postures 1

44; Sukhasana (Pleasant Posture)

Video 19b: Floor Postures 1

Video 19c: Floor Postures 1

45; Swastikasana (Auspicious Posture)

Video 19b: Floor Postures 1

Video 19c: Floor Postures 1

46; Siddhasana (Accomplished Posture)

Video 19b: Floor Postures 1

Video 19c: Floor Postures 1

47; Purvotanâsana (Front-spinal-lengthening backward-bending Posture)

Video 19d: Floor Postures 1

48; Janu Sirsasana (Head-to-knee Posture)

Video 19d: Floor Postures 1

49; Upavistha Konasana (Wide-Legged Seated Forward Bend Posture)

Video 24a: Floor Postures 2

50; Samakonasana (Side Splits Posture)

Video 24a: Floor Postures 2

51; Kurmasana (Tortoise Posture)

Video 24b: Floor Postures 2

52; Upavistha Konasana (Wide-Legged Seated Forward Bend Posture)

Video 24b: Floor Postures 2

53; Eka hasta bhujasana (Leg-over-shoulder Posture)

Video 24b: Floor Postures 2

54; Lolasana (Pendulum Posture)

Video 24b: Floor Postures 2

55; Astavakrasana (The Eight Angled Arm Balance Posture)

Video 24b: Floor Postures 2

56; Titibasana (Firefly Arm Balance Posture).

Video 24b: Floor Postures 2

57; Ghomukasana (Cow Posture)

Video 29a: Floor Postures 3

58; Bhadrasana (Ankle-Seated Cobbler’s Posture)

Video 29a: Floor Postures 3

59; Bhagasana (Heel Raise Cobbler’s Posture)

Video 29a: Floor Postures 3

60; Kandasana (Feet On Chest Cobbler’s Posture)

Video 29a: Floor Postures 3

61; Tiryam Mukha Eka Pada Paschimottanasana (Half Kneeling Forward Bend)

Video 29b: Floor Postures 3

62; Ardha Matsyendrasana (Half Seated Spinal Twist Posture)

Video 29b: Floor Postures 3

63; Marichyasana (Seated Half Squat Posture)

Video 29b: Floor Postures 3

64; Matsyendrasana (Seated Spinal Twist Posture)

Video 32: Floor Postures

65; Marichyasana (Seated Half Squat Posture)

Video 32: Floor Postures

66; Bharadvajasana (Seated Half- Lotus Half-Kneeling Twist Posture)

Video 32: Floor Postures

67; Supta Padangusthasana (Reclining Big Toe Posture)

Video 31: Floor Postures 4

68; Jathara Parivartanasana (Revolving Abdomen Posture)

Video 31: Floor Postures 4

69; Parsva Savasana (Side Corpse Posture).

Video 31: Floor Postures 4

70; Malasana (Squatted Garland Posture)

Video 33a: Inversions, Preparations and Release

71; Bakasana (Crow Arm Balance Posture)

Video 33a: Inversions, Preparations and Release

72; Headstand

Video 33a: Inversions, Preparations and Release

73; Handstand

Video 33a: Inversions, Preparations and Release

Neck-releasing postures:

Video 33a: Inversions, Preparations and Release

74; Uttansana with the palm on the floor

Video 33a: Inversions, Preparations and Release

75; Uttansana with palm to calves and elbows behind the knees

Video 33a: Inversions, Preparations and Release

76; Uttansana with interlocked hands behind the back

Video 33a: Inversions, Preparations and Release

The Prerequisites of Sarvangasana (Shoulderstand)

Video 33b: Inversions, Preparations and Release

77; Legs up the wall posture (Salamba urdhva prasarita padâsana)

Video 33b: Inversions, Preparations and Release

78; Unsupported arms-up bridge posture (Niralamba urdhva hasta setu bandhâsana)

Video 33b: Inversions, Preparations and Release

79; Back-spinal-lengthening forward-bending posture (Pascimotanâsana) 


Video 33b: Inversions, Preparations and Release

80; Toes-to-floor unsupported half sit-up two-knees-to-chest posture (Padangustha niralamba uttana supta pavan muktâsana)

Video 33b: Inversions, Preparations and Release

81; Front-spinal-lengthening backward-bending posture’ (Purvotanâsana)

Video 33b: Inversions, Preparations and Release

82; Sarvangasana (Shoulderstand)

Video 33b: Inversions, Preparations and Release

83; Halasana (Plough Posture)

Video 33b: Inversions, Preparations and Release

84; Uttana Padasana (Supine intense neck-extending-releasing posture)


Video 33b: Inversions, Preparations and Release

***

3. Concordance with Ashtanga Primary and Intermediate asana 

UPDATE: I've added a concordance list between Ashtanga Primary/Intermediate series and the course videos to my post on Simon Borg-Olivier's new 84 key postures course.

Following the 'guidelines for practice' (videos 2-6 ) one might choose to watch one or two videos before getting on the mat and work the suggestions into practice of the related asana.

The videos 9a, 9b - 20, 21, 26 - 33a along with the practice guidelines would make for a safer approach to our practice of all standing and forward bending asana.

LIST 3. Concordance with Ashtanga Primary and Intermediate asana

Note: I haven't included the handful of related Advanced series asana that Simon mentions on the course - see the above list 8on blog post).

There are some question marks below beside certain asana especially in the second half of intermediate - It may be that some of these asana are mentioned in passing in relation to similar asana on other videos that I've missed (for example, I'm sure he mentioned kukkutasana in passing but need to find it again) - I  may update the list if I come across them or I may add links to posts in which Simon mentions these asana in his blog or on his Youtube channel E.G. Simon has posted several videos on Mayurasana.

Simon’s 84 Postures course - Primary Series Asana List

Samasthiti - 9a, 9b

SURA NAMASKARA A+B

-Uttanasana - 9a, 9b - 20, 21, 26 - 33a

-Chaturanga Dandasana - 20, 21, 26

-Urdhva-Mukha-Shvanasana - 20, 21, 26

-Adho-Mukha-Shvanasana - 20, 21, 26

-Utkatasana 9a, 9b

-Virabhadrasana - 26

STANDING

Padangushtasana Padahastasana - 9a, 9b - 20, 21, 26 - 33a

Utthita Trikonasana - 11a, 11b

Parivritta Trikonasana - 12a-12d

Utthita Parshvakonasana - 12a-12d

Parivritta Parshvakonasana - 12a-12d

Prasarita Padottanasana A  B  C  D - 13

(Hanumanasana) - 5, 17

Parshvottanasana - 14

Utthita Hasta Padangushtasana - 14, 15b

Ardha Baddha Padmottanasana - 15b

Utkatanasana - 9a, 9b

Virabhadrasana (A & B) - 26

PRIMARY

Dandasana - 9a, 9b

Paschimattanasana (3 types) - 9a, 9b

Purvatanasana - 19d, 33b

Ardha Baddha Padma Paschimattanasana -19a, 19b

Tiriangmukhaikapada Paschimattanasana  -19a,19b , 29b

Janu Shirshasana A B C  - 19a,

Marichyasana A B C D - 29b - 32

(Bharadvajrasana) - 29b

Navasana - 24

Bhujapidasana - 33a

Kurmasana - 24b

Supta Kurmasana - 24b

Garbha Pindasana ?

Kukkutasana ?

Baddha Konasana - 58 - 29a

Upavishta Konasana - 24a

Supta Konasana - 24a

Supta Padangushtasana - 31

Ubhaya Padangushtasana - 31

Urdhva Mukha Paschimattanasana 31

Setu Bandhasana - 33b

FINISHING

Urdhva Dhanurasana - 25

Paschimattanasana - 9a, 9b

Sarvangasana - 33b

Halasana - 33b

Karnapidasana - 33b

Urdhva Padmasana Pindasana Matsyasana - 33b

Uttana Padasana - 33b

Shirshasana - 33a

Baddha Padmasana - 19b, 19c

Padmasana - 19b

Uth Pluthi - 24b


INTERMEDIATE
Pashasana ?

Krounchasana- 29b

Shalabhasana A Shalabhasana B - 16

Bhekasana - 33a

Dhanurasana - 25

Parshva Dhanurasana- 25

Dhanurasana - 25

Ustrasana- 25

Laghu Vajrasana

Kapotasana A  B - 25?

Supta Vajrasana ?

Bakasana A B - 33a

Bharadvajasana - 32

Ardha Matsyendrasana - 29b - 32

Eka Pada Shirshasana -24b?

Dwi Pada Shirshasana - 24b?

Yoga Nidrasana -24b?

Tittibhasana A B C - 24b

Pincha Mayurasana ?

Karandavasana ?

Mayurasana ?

Nakrasana ?

Vatayanasana ?

Parighasana ?

Gomukhasana A  B - 29a

Supta Urdhva Pada Vajrasana ?

Mukta Hasta Shirshasana A B  C ?

Baddha Hasta Sirshasana A  B  C  D ?

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Home Practice

Guest post : Ashtanga practice and CIRCULO BLANCO - Recovery Center for Drugs and Alcohol Addiction.

Recently I came across a series of photos from Malini Yoga Shala in Mexico on an fb share.

I contacted the Shala to ask for the story behind the photos and received this honest, generous commentary.

I contacted the Shala to ask for the story behind the photos and received this honest, generous commentary.

Thank you to Valeria. Ernesto, the Circulo Blanco recovery centre, to Polo and Edgar and Daniel, to Lupe and Diego and everyone else in these photos for the inspiration and renewal of faith.

ENOUGH

My grandmother used to have in her closet a box full of chocolates. Everyday after lunch, and just after lunch,she would open the lock on that closet and bring out two bite-sized chocolates. One for her and one for me. Then she locked the door and we proceeded to enjoy the chocolate.Little did I know this would be one of the most loving and important lessons in my life. A lesson I would have to practice over and over in different contexts.
This ritual raised would raise many questions in my mind. Sometimes I would voice them, sometimes I would not.

Why couldn´t we just eat the whole box and be "happy"?
Why couldn´t she get bigger chocolate bars instead?
Was she doing this because she thought we did not deserve more?
What could I do, say or be that would get me more than this?

Regardless of my reaction to it, the outcome would always be the same...the ritual was the same and she was teaching me the "art of enough".
The art of contentment, in which I choose to work on every day so I can be connected to what is.

CONNECTION

One of the most beautiful gifts I have received in life was the chance to practice and take a Yoga TT with Shankara and Mark Darby (and Anne-Marie, Joanne Darby, Tara, Jamie,Terri, Angel, Yaelle and Ying). I mention all of them because each they made such an amazing team at the old St. Mathieu Sattva Yoga Shala.

It took took all these people to help me understand that Yoga is Connection.
I had practiced previously in other styles for more than 20 years, but I was missing the point.Their patience and guidance helped me expel from my system that yoga was shape, form and bendiness.
Especially Shankara,whom for me is the embodiment of softness and firmness at once.My heart is forever grateful to them all, but especially to him and Darby for sharing their Connection.

NOT RUNNING AWAY FROM PAIN

During the TT I experience a pretty bad injury of the knees.At that time it seemed like a curse. In hindsight that was just another teacher showing up.It forced me out of comfort into finding a way of learning Ashtanga from "0". I was hurting myself doing things like I was used to.I finished the TT in a plane back to Mexico with the Certification in my backpack wondering how this all happened if I was not proficient at all in the practice.Yet I knew I was willing to put the effort and time required even if it meant my whole life (or many of them!).

ALL ONENESS

Back in Mexico, new city: Queretaro. Practicing alone. In the silence of my breath I was able to process all that was received from Sattva Yoga Shala.

ADDICTION

Food, drugs, alcohol, money, things, beauty, perfection, work, success, sex, approval, permanent "happiness", drama, ego...all the places at some time or another I have tried unsuccessfully for connection. Always feeling more disconnected, empty and not enough after trying so hard to fulfil this natural human need for connection.

TRANSMITION

Transmission of my previous work to my Yoga and Life Partner Ernesto Zarandona to the best of my ability. Learned so much teaching him. I thank him for his love, patience and hard work.

CIRCULO BLANCO

We are approached by Circulo Blanco to teach. Circulo Blanco is a Recovery Centre for Drugs and Alcohol organised by other Recovering Drug-addicts and Alcoholics. Their program is based on a branch of the AA 12 Step Program called 24 Horas. This modality started in Mexico City and I am not sure if it has gone out of our borders.There is a lot of controversy around it, but the fact is a lot of people get help from these places and perhaps they would never get access to live-in treatment. Some people pay, some cannot.

Humans helping humans just cannot be expected to be perfect. It can get very "in your face" and tough.Sometimes they come by their own will, sometimes they are forced by family members and sometimes they have nowhere else to go.

We show-up and Alejandro, the director, greets us. He has two patients. One of them is the son of the person who donated the house this was all starting at. We taught three times a week at 6:30 am. The Photo Album was shot by Cesar Alanis in the middle of a two year process.

Patients came in and out. There were also patients with Mental Illness. This was a little overwhelming and made us question our position. But somewhere a long time ago I had read about Sri Ramakrishna and Swami Vivekananda helping mental illness patients with Yoga, so we decided to just go in and let Yoga do it's thing, not us.

It was amazing to see some of them respond amazingly.You could not have a conversation with some of them, and yet they grasped the practice beautifully.

The all had to show-up for practice,they had no option.

Polo
There is a picture of them in Sarvangasana. There is a man sitting on a chair. This is Polo.He had severe mental illness.He would be there but at moments, he would follow instructions in his own way either on his chair or he would even sometimes stand up. They found him on the streets and I am almost sure they gave him his name when he joined.



Edgar
You can see him in a photograph of Virabhadrasana A from the shoulder blades up.He is in the white t-shirt. He had received an electric shock through his left hand while working as an Engineer. His fingers were not complete and he had a protuberance bigger than a golfball on his palm. When he came in honestly I thought he would not be able to practice, but did not say anything about it. To our astonishment he figured a way to do everything. For example, he would go to Chaturanga and DownwardDog on his closed fists.

Daniel
Daniel came in one morning. Pretty bad shape, still tripping on some kind of solvent. He sees me, basically kneels in front of me and begs for my forgiveness. This is the first time I saw him, so I just told him I had absolutely nothing to forgive him of and that in time he would forgive himself.
His turnaround was great.He had great facility for the practice. So much, that at some point the director told us he would teach in our place. We left and two weeks latter we were called back.(He is in black in Padangushtasana, second from left.)

Lupe
(In Trikonasana in a blurry picture, he is second from left) Lupe was really young, 13, his family put him there. He thought he did not have a problem with alcohol and/or drugs. We just kept reminding him to keep his eyes and ears wide-open so he would never have to go through what others had to. Such a sweet child.

Diego
(In front of Lupe) had mental illness and had obviously been abused somehow.He had a lot of aggression in him.He had this defence mechanism of attacking before being attacked. This behaviour got him into a lot of trouble with others. He was challenging to teach at first, but somehow he started listening and changing that aggressiveness towards us and he did learn the practice and seemed to be enjoying it after a lot of his own work.I think he even liked us a bit.

CHANGE IS INEVITABLE

Our journey with them ended this last November.They had already 60+ patients.They decided to change to other activities. So instead of Yoga, they would get Kick-boxing and Zumba. Also a Christian group got involved. So they started getting other kinds of help and support.

HUMANS HELPING HUMANS.

I do not know to what extent the practice helped them in their process...
I do not know anything about their recovery success-rate...
Only their smiles and their effort gave us an idea that they were enjoying the now, which is enough...
I can only hope they all got a glimpse at least of how Ashtanga can be one of the best tools to come face to face with oneself and to cultivate a daily reprieve of the connection we sometimes can so desperately seek in the wrong places.

And Ernesto and I are ever so grateful for everything they taught us.Thanks to Cesar Alanis for capturing Circulo Blanco's heart and soul.

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For more on Ashtanga and working towards recovery from alcohol and drug addiction see the Trini Foundation

The Trini Foundation is a 501c3 non-profit organization dedicated to bringing the life-changing practice of Ashtanga yoga to those struggling with drug and alcohol addiction. It's our mission to provide yoga as a tool to aide in the recovery process and help those who are suffering maintain long-term sobriety.

Taylor Hunt 
Taylor Hunt is also the author of A Way From Darkness and director of the Trini Foundation, a non-profit organization dedicated to sharing the life-changing practice of Ashtanga with those suffering from addiction.


See too R. Alexander Medin

Alexander is co-founder and co-owner of Puro Yoga in Oslo, as well as the founder of the Foundation "Yoga for Life". The foundation has launched and continues running projects, such as "Gangster Yoga" and "Back in the ring", helping people who have "fallen out" of society and giving them the opportunity to build themselves up again, through a solid yoga practice, heightened sense of responsibility and social work.

Also my earlier post Ashtanga and Drug Addiction Project: Back in the Ring - The Journey so far