I was delighted the to see this video this morning (below) of David Garrigues, one of my favourite yoga teachers ( right around the top of my list of teachers I would like to spend more time with personally or strongly recommend to the home Ashtangi), demonstrating headstand variations. It turns out David has a new book coming out along with a downloadable Video course. Details below the video. Below these are a few links to some of my earlier headstand posts as well as an earlier post in full on Krishnamacharya's headstand variations
AG Mohan mentioned that Krishnamacharya rarely demonstrated asana, however he tells this story about an exception
"A rare exception that I recall was a class in which Krishnamacharya mentioned there were thirty-two variations of headstand. Thi seemed excessive to me, and I must have looked doubtful. He considered my expression for a few moment and then said, "What? It looks like you don't believe me"...... Krishnamacharya gestured toward the middle of the room. "Fold the carpet and place it here", he said. Then he proceeded to demonstrat all thirty-two headstand variations. At the time he was about eighty-four years old". Krishnamacharya His life and teaching AG Mohan
If you like the headstand variations you see in David's video, Krishnamacharya 30 year + Student Srivatsa Ramaswami offers us many more, forty minutes worth in his Vinyasa Krama Inverted sequence in his Complete Book of Vinyasa yoga - See early post at the end of this one on Krishnamacharya's inversions.
David has also overhauled his website, it's looking good, a lot of material here....
BOOK: King of Asanas: Mastering Head Balance and Inversion Principles
Update more details about the book
"About the companion book King of Asanas: A Master Series on Head Balance and Inversion Principles
The companion book is a stand-alone text that includes commentary and explanations associated with inversion practices.
The yogis and sages of the past have often written about how inversions lead towards gaining siddhis, or accomplishment. Siddhis are a kind of power achieved through one’s sadhana (spiritual practice). There are many siddhis that come from practicing inversions in general and Sirsasana in particular, and I will write about these in the first part of the book. I include my own decades-long research into this subject and offer a 21st century perspective on the attainment of siddhis. I cover six, specific siddhis, including:
Siddhi One: Inversions plunge you into the present moment
Siddhi Two: Inversions bring incredible arm and upper body strength
Siddhi Three: Inversions grant you access to learn bandhas (energetic locks)
Siddhi Four: Inversions force you to encounter your fears
Siddhi Five: Being upside-down compliments perfectly a seated meditation posture
Siddhi Six: Inversions offer positions of rest and sanctuary
The second part of the book gives explanation of the preparatory postures to practice that offer the strength, balance, poise, and mental fortitude needed for inversion practices. And, there is great detail in the book about all aspects of Sirsasana, from creating a safe and strong foundation, to abiding in meditation equipoise that the King of Asana offers.
I conclude the book with some final words of encouragement.
Working with this material, in the videos and the book, will improve, possibly even transform, your entire approach to yoga practice. I have taught this material to students for over two decades. I consider these instructions to be essential for a daily yoga practice. My aim is for you to place more value on the inversion portion of your practice. In doing so, you will become more skilled at extracting the nectar of yoga knowledge from all your postures, whether you are upside down or right side up!"
UPDATE
I found a more detailed outline of the course buried away on David's paysite
I was struggling with how to actually buy the course on the website, Turns out you need to go to the Video download page in the Learning tools drop down menu and click on the video (I've added that video above).
This is a great service, once purchased you can watch the videos online whenever you want from wherever you are and on whatever device you have, PC, Mac, laptop, ipad.... smartphone. you can download the videos in several different formats and file sizes, full HD for you mac perhaps, something smaller for your phone.
UPDATE 2
Review to come of the course but having looked through the seven videos I should point out that the course seems to be mostly about preparing for and stabilizing your headstand. In the black and white YouTube introduction to the course at the top of the blog we see many of the sirsasana variations that Krishnamacharya would teach and practice but the only one of these variations that David looks at in the course is padmasana. Right at the end of the last video with the credits there is a brief demonstration of some of the possible variations (including some of the 2nd series Ashtanga headstand lasting just a minute or so.
You'll receive 140 Minutes of video
"I am pleased to share King of Asanas: A Master Course on Head Balance and Inversion Principles! King of Asanas includes seven challenging and fun instructional videos, each 15 to 30 minutes in length. The practices and teachings in the videos represent what I see as the most critical elements to extracting the essence of inversion positions in general, and specifically, the King of Asanas, Sirsasana, the Head Balance posture. And, there is a companion book, a text that can be used for study for years to come.
In the past I have had many students express fear, sometimes dread, towards inversions, especially Sirsasana the most challenging upside-down posture. So it may seem like an unlikely choice that I use Head Balance as a foundational posture, as well as a gateway through which something magical and potent can happen in your yoga practice. Studying and practicing The King of Asanas master series will take you on a journey—a journey where you acquire a many skills and strength needed to properly learn and execute Sirsasana. And, what is truly amazing, this work not only offers instruction and demonstration on proper Head Balance—it helps us to uncover the essential asana principles upon which all yoga postures are based.
About the videos in King of Asanas: A Master Series on Head Balance and Inversion Principles.
Day 1 introduces the basic postures and the overarching themes of this course. You will look at two of the most basic standing postures Samasthiti, (Equal Standing) and Vrkshasana (Tree Posture) to gain skills that will help you achieve Head Balance. I offer a working definition of inversion as: any posture where your abdomen is higher than your head. You will take a look at the benefits of understanding that even common postures, such as standing forward bends, are inversions and learn to extract their benefits. There are exercises that teach how you can come to an edge of imbalance in order to find a position of maximum enjoyment and stability. Day 1 also sets the template for daily strength work that will help you gain the necessary strength to come up and stay up in Sirsasana (Head Balance). This includes using Downward Dog and Forearm Balance variations as excellent preparatory postures to Head Balance. Lastly, you will make a detailed study of setting up a safe and effective arm foundation for Sirsasana and learn an excellent Head Balance preparation position.
Summary of Day 1 exercises:
1) Samasthiti (Equal Standing Posture)
2) Vrkshtasana (Tree Posture) plus variations
3) Padangusthasana (Big Toe Posture) and Padahastasana (Hands Under Feet Posture) with wall
4) Plank
5) Adho Mukha Svanasana (Downward Facing Dog Posture)
6) Pincha Mayurasana (Forearm Balance Posture) preparation
7) Sirsasana (Head Balance Posture) foundation focus on upper back
Day 2 begins with utilizing the basic standing positions Samasthiti (Equal Standing), Vrshasana and Ardha Baddha Padmottanasana (Half Bound Lotus Standing Forward Bend) to solve postural puzzles that requires your skill in balance, preparing you for the greater challenge of balancing in Sirsasasna. You’ll do targeted arm and upper-body work in order to safely and incrementally develop balance and strength for Sirsasana. Part of the focus of this session is to create a feeling for the accurate arrangement of the whole line of your joints along the vertical axis—from the pelvic floor through the crown of the head. Finding this line becomes extra challenging when you are upside down, and you learn how to work intelligently to solve common problems. You’ll develop safe and supportive foundation for your Sirsasana and work to craft a set of Head Stand preparatory exercises that are not only fun and challenging, but build the skills you need to effectively come up into a vertical, upside down position. Lastly you’ll learn the thrilling and important crouch and spring exercise that teaches you the beginning stages of coming up into Sirsasasna.
Summary of Day 2 exercises:
1) Samasthiti
2) Vrkshtasana plus variations
3) Ardha Baddha Padmottanasana (Half Bound Lotus Standing Forward Bend Posture)
4) Plank
5) Adho Mukha Svanasana plus variations
6) Sirsasana foundation
7) Sirsasana foundation focus on upper back
8) Crouch and Spring entrance into Sirsasana using wall
9) Crouch and Spring entrance into Sirsasana without wall
Day 3 you are introduced to the imagery of the Nine Spotlights for aligning your body accurately along the vertical axis in Samasthiti and Sirsasana You’ll learn to see Prasarita Padottanasana (Wide Angle Forward Bend) not only as a forward bend but also as a preparation for Sirsasana. You’ll take an in-depth look at how doing preparatory exercises for Pincha Mayurasana (Forearm Balance) serves as a safe, fun and challenging means of skill building for Head Balance. You’ll learn that as a beginner in Sirsasana, the proper distribution weight is having at least 50% of your weight should be borne by your arms. Lastly, you’ll work at wall and gain the skill to create a dynamic crouch and spring entrance into Sirsasana.
Summary of Day 3 exercises:
1) Samasthtii
2) Prasarita Padottanasana
3) Pincha Mayurasana set up
4) Sirsasana set up
5) Crouch and Spring entrance to Sirsasana with wall
Day 4 begins looking how to use dynamism to create a powerful stance in Samasthiti, and variations are added. You’ll do Vrshasana using a wall, which helps you generate skill in balance by illuminating the central axis from the crown of the head to the arches of the feet. You’ll also work on a standing forward bend exercises at the wall, which offers a thrill in finding the balance and stability when you vertically align your hips, knees and ankles. You’ll do in depth work on Head Balance preparatory exercises that emphasize strength building, and learn to enjoy in remaining upside down. Lastly, you’ll work progressively in ordered steps that lead you to skillfully, and with control, go up and come down in Sirsasana. Up to this point, you have worked with at the wall, and now you’ll have the opportunity to try Sirsasana away from the wall.
Summary of Day 4 exercises:
1) Samasthiti
2) Vrksasana with wall
3) Padangusthasana and Padahastasana with wall
4) Sirsasana set up and variations
5) Crouch and Spring to Sirsasana entrance and variations
Day 5 you will learn a wall variation of Prasarita Padottanasana, the inverted wide-legged standing forward bend. By grounding your legs into a wall you can find an immovable position and tune in to the meditative rest that inverted positions offer. Another main reason that inversions are such an important category of asanas is going upside down automatically gives you a feeling for engaging your bandhas, (energetic locks) especially the first, easiest bandha that is called uddhyana, which means ‘flying up’. You’ll experiment with a hollowing action of the abdomen in several different positions. Day 5 will give you the final step in the learning progression of going up and coming down in Sirsasana. It’s done with straight legs, without kicking up. You will attempt a seamless transition into your vertical position with one smooth gesture that is synchronized with an inhalation, and then you reverse the process by gesturing all the way down to your set up position with a controlled exhalation. First you learn to do it near a wall and eventually you gain the skill to do it without a wall. I also take you incrementally through steps that teach you how to fall out of Head Balance with control by doing a forward somersault.
Summary of Day 5 exercises:
1) Samasthiti
2) Prasarita Padottanasana with wall
3) Uddiyana (Flying Up) Bandha (Energetic Lock) Kriya (Cleansing)
4) Adho Mukha Svanasana) focus on Uddiyana Bandha
5) Sirsasana set up and variations with wall
6) Sirsasana set up and variations
Day 6 you will explore how passive inversions bring restorative and meditative possibilities to your practice. One of my goals for offering this course is to give you different glimpses into the versatility of inversions. I aim to show you that they offer many, many contrasting benefits from total rest and rejuvenation, to dynamism and hard-won strength, to clear inward absorption. While staying for longer periods of time in these passive positions, you’ll work with foundational pranayama breathing techniques. You’ll also learn an easy way to do Head Balance without putting any weight on your head. This weightless version of Sirsasana can come in handy when you are injured or tired.
Summary of Day 6 exercises:
1) Samasthiti
2) Viparita Karani (Legs Up the Wall Posture)
3) Sirsasana with blocks under shoulders
Day 7 will review the list of postures that support Sirsasana, which include asanas of strengthening, gaining balance, activating bandhas, and bring meditative awareness. You will work with preparation in Bhujapidasana (Arm Pressure Posture), and also Bakasana (Crane Posture), to build upper body strength, and improve your balance. You’ll contemplate the inherent contradictory and paradoxical nature of Sirsasana—how, on the one hand it is a position of danger, dynamism, and risk, and on the other hand, it is a posture of stillness, quiet, sanctuary, peace and receptivity. You’ll learn an intense and fun, super dynamic exercise for working on the transition of going up and coming down in Sirsasana. You’ll work on the technique of taking Padmasana (Full Lotus Posture) while inverted. Finally, you’ll go up in Headstand and stay up for some time (1 minute), receiving instructions for how to maintain a safe, aligned position that comes from awakening prana, the energetic circuitry throughout the body.
Summary of Day 7 exercises:
1) Samasthiti
2) Bhujapidasana (Arm Pressure Posture)
3) Bakasana (Crane Posture)
4) Sirsasana entrance
5) Sirsasana variations
6) Sirsasana complete version
About the companion book King of Asanas: A Master Series on Head Balance and Inversion Principles
The companion book is a stand-alone text that includes commentary and explanations associated with inversion practices.
The yogis and sages of the past have often written about how inversions lead towards gaining siddhis, or accomplishment. Siddhis are a kind of power achieved through one’s sadhana (spiritual practice). There are many siddhis that come from practicing inversions in general and Sirsasana in particular, and I will write about these in the first part of the book. I include my own decades-long research into this subject and offer a 21st century perspective on the attainment of siddhis. I cover six, specific siddhis, including:
Siddhi One: Inversions plunge you into the present moment
Siddhi Two: Inversions bring incredible arm and upper body strength
Siddhi Three: Inversions grant you access to learn bandhas (energetic locks)
Siddhi Four: Inversions force you to encounter your fears
Siddhi Five: Being upside-down compliments perfectly a seated meditation posture
Siddhi Six: Inversions offer positions of rest and sanctuary
The second part of the book gives explanation of the preparatory postures to practice that offer the strength, balance, poise, and mental fortitude needed for inversion practices. And, there is great detail in the book about all aspects of Sirsasana, from creating a safe and strong foundation, to abiding in meditation equipoise that the King of Asana offers.
I conclude the book with some final words of encouragement.
Working with this material, in the videos and the book, will improve, possibly even transform, your entire approach to yoga practice. I have taught this material to students for over two decades. I consider these instructions to be essential for a daily yoga practice. My aim is for you to place more value on the inversion portion of your practice. In doing so, you will become more skilled at extracting the nectar of yoga knowledge from all your postures, whether you are upside down or right side up!
Hari Om! David"
Excellent to see that David's other DVD's are now available to view online, I'd always wanted his Primary DVD but it cost a fortune to order form the UK.
My review of
Vayu Siddhi
http://grimmly2007.blogspot.co.uk/2013/06/preview-review-david-garrigues-vayu.html
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Below is my Earlier post on Krishnamacharya's headstands variations in full
see also perhaps
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Krishnamacharya's 1930's Mysore headstand variations
http://grimmly2007.blogspot.jp/2014/11/krishnamacharyas-1930s-mysore-headstand.html
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.
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 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
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.
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.
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| David Garrigues |
AG Mohan mentioned that Krishnamacharya rarely demonstrated asana, however he tells this story about an exception
"A rare exception that I recall was a class in which Krishnamacharya mentioned there were thirty-two variations of headstand. Thi seemed excessive to me, and I must have looked doubtful. He considered my expression for a few moment and then said, "What? It looks like you don't believe me"...... Krishnamacharya gestured toward the middle of the room. "Fold the carpet and place it here", he said. Then he proceeded to demonstrat all thirty-two headstand variations. At the time he was about eighty-four years old". Krishnamacharya His life and teaching AG Mohan
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| Krishnamacharya at 84 Link to post |
Some stills from David's YouTube video
If you like the headstand variations you see in David's video, Krishnamacharya 30 year + Student Srivatsa Ramaswami offers us many more, forty minutes worth in his Vinyasa Krama Inverted sequence in his Complete Book of Vinyasa yoga - See early post at the end of this one on Krishnamacharya's inversions.
David has also overhauled his website, it's looking good, a lot of material here....
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| LINK TO WEBSITE https://davidgarrigues.com/ |
BOOK: King of Asanas: Mastering Head Balance and Inversion Principles
"I am so pleased to share my new book King of Asanas: Mastering Head Balance and Inversion Principles, with an associated video series. In the past I have had some students express fear, sometimes dread, towards this challenging upside-down posture. So it may seem like an unlikely choice that I use Head Balance as a foundational posture, as well as a gateway through which something magical and potent can happen in your yoga practice. Studying the book and practicing the King of Asanas master series will take you on a journey—a journey where you acquire many skills and the strength needed to properly learn and execute Sirsasana. And, what is truly amazing, this work on Head Balance helps us to uncover the essential asana principles upon which all yoga postures are based.
It is worth defining what I mean by inversion. It is really simple—any posture where your belly is higher than your head is an inversion. One reason I point this out is to be clear that there are many basic postures that you already do that are inversions, but maybe you have not thought of them as such. Inversions include Adho Mukha Svanasana (Downward Facing Dog Posture), Padangusthasana (Both Big Toe Posture), Prasarita Padottanasana (Wide-Legged Standing Forward Bend Posture), Urdhva Dhanurasana (Upward Bow Posture) and others. My aim is for you to see these postures, and all inversions, differently, as more potent, worthy, fun and beneficial than you might have previously thought. Thus we must widen our idea of what constitutes an inversion.
Working with this material will improve, possibly even transform, your entire approach to yoga practice. I have taught this material to students for over two decades. I consider these instructions to be essential for a daily yoga practice. My aim with this book is for you to place more value on the inversion portion of your practice. In doing so, you will become more skilled at extracting the nectar of yoga knowledge from all your postures, whether you are upside down or right side up. Enjoy!"
David Garrigues
Update more details about the book
"About the companion book King of Asanas: A Master Series on Head Balance and Inversion Principles
The companion book is a stand-alone text that includes commentary and explanations associated with inversion practices.
The yogis and sages of the past have often written about how inversions lead towards gaining siddhis, or accomplishment. Siddhis are a kind of power achieved through one’s sadhana (spiritual practice). There are many siddhis that come from practicing inversions in general and Sirsasana in particular, and I will write about these in the first part of the book. I include my own decades-long research into this subject and offer a 21st century perspective on the attainment of siddhis. I cover six, specific siddhis, including:
Siddhi One: Inversions plunge you into the present moment
Siddhi Two: Inversions bring incredible arm and upper body strength
Siddhi Three: Inversions grant you access to learn bandhas (energetic locks)
Siddhi Four: Inversions force you to encounter your fears
Siddhi Five: Being upside-down compliments perfectly a seated meditation posture
Siddhi Six: Inversions offer positions of rest and sanctuary
The second part of the book gives explanation of the preparatory postures to practice that offer the strength, balance, poise, and mental fortitude needed for inversion practices. And, there is great detail in the book about all aspects of Sirsasana, from creating a safe and strong foundation, to abiding in meditation equipoise that the King of Asana offers.
I conclude the book with some final words of encouragement.
Working with this material, in the videos and the book, will improve, possibly even transform, your entire approach to yoga practice. I have taught this material to students for over two decades. I consider these instructions to be essential for a daily yoga practice. My aim is for you to place more value on the inversion portion of your practice. In doing so, you will become more skilled at extracting the nectar of yoga knowledge from all your postures, whether you are upside down or right side up!"
DOWLOADABLE VIDEO COURSE: KING OF ASANAS: A MASTER COURSE ON HEAD BALANCE AND INVERSION PRINCIPLES
"I am pleased to share King of Asanas: A Master Series on Head Balance and Inversion Principles! King of Asanas includes seven challenging and fun instructional videos, each 15 to 30 minutes in length. The practices and teachings in the videos represent what I see as the most critical elements to extracting the essence of inversion positions in general, and specifically, the King of Asanas, Sirsasana, the Head Balance posture. And, there is a companion book, a text that can be used for study for years to come". DAvid Garrigues
To buy the course there is a little button in the top left of the video.
Note: in the shop it says the course is $30 but the link in the video says $50
UPDATE
I found a more detailed outline of the course buried away on David's paysite
I was struggling with how to actually buy the course on the website, Turns out you need to go to the Video download page in the Learning tools drop down menu and click on the video (I've added that video above).
This is a great service, once purchased you can watch the videos online whenever you want from wherever you are and on whatever device you have, PC, Mac, laptop, ipad.... smartphone. you can download the videos in several different formats and file sizes, full HD for you mac perhaps, something smaller for your phone.
UPDATE 2
Review to come of the course but having looked through the seven videos I should point out that the course seems to be mostly about preparing for and stabilizing your headstand. In the black and white YouTube introduction to the course at the top of the blog we see many of the sirsasana variations that Krishnamacharya would teach and practice but the only one of these variations that David looks at in the course is padmasana. Right at the end of the last video with the credits there is a brief demonstration of some of the possible variations (including some of the 2nd series Ashtanga headstand lasting just a minute or so.
You'll receive 140 Minutes of video
"I am pleased to share King of Asanas: A Master Course on Head Balance and Inversion Principles! King of Asanas includes seven challenging and fun instructional videos, each 15 to 30 minutes in length. The practices and teachings in the videos represent what I see as the most critical elements to extracting the essence of inversion positions in general, and specifically, the King of Asanas, Sirsasana, the Head Balance posture. And, there is a companion book, a text that can be used for study for years to come.
In the past I have had many students express fear, sometimes dread, towards inversions, especially Sirsasana the most challenging upside-down posture. So it may seem like an unlikely choice that I use Head Balance as a foundational posture, as well as a gateway through which something magical and potent can happen in your yoga practice. Studying and practicing The King of Asanas master series will take you on a journey—a journey where you acquire a many skills and strength needed to properly learn and execute Sirsasana. And, what is truly amazing, this work not only offers instruction and demonstration on proper Head Balance—it helps us to uncover the essential asana principles upon which all yoga postures are based.
About the videos in King of Asanas: A Master Series on Head Balance and Inversion Principles.
Day 1 introduces the basic postures and the overarching themes of this course. You will look at two of the most basic standing postures Samasthiti, (Equal Standing) and Vrkshasana (Tree Posture) to gain skills that will help you achieve Head Balance. I offer a working definition of inversion as: any posture where your abdomen is higher than your head. You will take a look at the benefits of understanding that even common postures, such as standing forward bends, are inversions and learn to extract their benefits. There are exercises that teach how you can come to an edge of imbalance in order to find a position of maximum enjoyment and stability. Day 1 also sets the template for daily strength work that will help you gain the necessary strength to come up and stay up in Sirsasana (Head Balance). This includes using Downward Dog and Forearm Balance variations as excellent preparatory postures to Head Balance. Lastly, you will make a detailed study of setting up a safe and effective arm foundation for Sirsasana and learn an excellent Head Balance preparation position.
Summary of Day 1 exercises:
1) Samasthiti (Equal Standing Posture)
2) Vrkshtasana (Tree Posture) plus variations
3) Padangusthasana (Big Toe Posture) and Padahastasana (Hands Under Feet Posture) with wall
4) Plank
5) Adho Mukha Svanasana (Downward Facing Dog Posture)
6) Pincha Mayurasana (Forearm Balance Posture) preparation
7) Sirsasana (Head Balance Posture) foundation focus on upper back
Day 2 begins with utilizing the basic standing positions Samasthiti (Equal Standing), Vrshasana and Ardha Baddha Padmottanasana (Half Bound Lotus Standing Forward Bend) to solve postural puzzles that requires your skill in balance, preparing you for the greater challenge of balancing in Sirsasasna. You’ll do targeted arm and upper-body work in order to safely and incrementally develop balance and strength for Sirsasana. Part of the focus of this session is to create a feeling for the accurate arrangement of the whole line of your joints along the vertical axis—from the pelvic floor through the crown of the head. Finding this line becomes extra challenging when you are upside down, and you learn how to work intelligently to solve common problems. You’ll develop safe and supportive foundation for your Sirsasana and work to craft a set of Head Stand preparatory exercises that are not only fun and challenging, but build the skills you need to effectively come up into a vertical, upside down position. Lastly you’ll learn the thrilling and important crouch and spring exercise that teaches you the beginning stages of coming up into Sirsasasna.
Summary of Day 2 exercises:
1) Samasthiti
2) Vrkshtasana plus variations
3) Ardha Baddha Padmottanasana (Half Bound Lotus Standing Forward Bend Posture)
4) Plank
5) Adho Mukha Svanasana plus variations
6) Sirsasana foundation
7) Sirsasana foundation focus on upper back
8) Crouch and Spring entrance into Sirsasana using wall
9) Crouch and Spring entrance into Sirsasana without wall
Day 3 you are introduced to the imagery of the Nine Spotlights for aligning your body accurately along the vertical axis in Samasthiti and Sirsasana You’ll learn to see Prasarita Padottanasana (Wide Angle Forward Bend) not only as a forward bend but also as a preparation for Sirsasana. You’ll take an in-depth look at how doing preparatory exercises for Pincha Mayurasana (Forearm Balance) serves as a safe, fun and challenging means of skill building for Head Balance. You’ll learn that as a beginner in Sirsasana, the proper distribution weight is having at least 50% of your weight should be borne by your arms. Lastly, you’ll work at wall and gain the skill to create a dynamic crouch and spring entrance into Sirsasana.
Summary of Day 3 exercises:
1) Samasthtii
2) Prasarita Padottanasana
3) Pincha Mayurasana set up
4) Sirsasana set up
5) Crouch and Spring entrance to Sirsasana with wall
Day 4 begins looking how to use dynamism to create a powerful stance in Samasthiti, and variations are added. You’ll do Vrshasana using a wall, which helps you generate skill in balance by illuminating the central axis from the crown of the head to the arches of the feet. You’ll also work on a standing forward bend exercises at the wall, which offers a thrill in finding the balance and stability when you vertically align your hips, knees and ankles. You’ll do in depth work on Head Balance preparatory exercises that emphasize strength building, and learn to enjoy in remaining upside down. Lastly, you’ll work progressively in ordered steps that lead you to skillfully, and with control, go up and come down in Sirsasana. Up to this point, you have worked with at the wall, and now you’ll have the opportunity to try Sirsasana away from the wall.
Summary of Day 4 exercises:
1) Samasthiti
2) Vrksasana with wall
3) Padangusthasana and Padahastasana with wall
4) Sirsasana set up and variations
5) Crouch and Spring to Sirsasana entrance and variations
Day 5 you will learn a wall variation of Prasarita Padottanasana, the inverted wide-legged standing forward bend. By grounding your legs into a wall you can find an immovable position and tune in to the meditative rest that inverted positions offer. Another main reason that inversions are such an important category of asanas is going upside down automatically gives you a feeling for engaging your bandhas, (energetic locks) especially the first, easiest bandha that is called uddhyana, which means ‘flying up’. You’ll experiment with a hollowing action of the abdomen in several different positions. Day 5 will give you the final step in the learning progression of going up and coming down in Sirsasana. It’s done with straight legs, without kicking up. You will attempt a seamless transition into your vertical position with one smooth gesture that is synchronized with an inhalation, and then you reverse the process by gesturing all the way down to your set up position with a controlled exhalation. First you learn to do it near a wall and eventually you gain the skill to do it without a wall. I also take you incrementally through steps that teach you how to fall out of Head Balance with control by doing a forward somersault.
Summary of Day 5 exercises:
1) Samasthiti
2) Prasarita Padottanasana with wall
3) Uddiyana (Flying Up) Bandha (Energetic Lock) Kriya (Cleansing)
4) Adho Mukha Svanasana) focus on Uddiyana Bandha
5) Sirsasana set up and variations with wall
6) Sirsasana set up and variations
Day 6 you will explore how passive inversions bring restorative and meditative possibilities to your practice. One of my goals for offering this course is to give you different glimpses into the versatility of inversions. I aim to show you that they offer many, many contrasting benefits from total rest and rejuvenation, to dynamism and hard-won strength, to clear inward absorption. While staying for longer periods of time in these passive positions, you’ll work with foundational pranayama breathing techniques. You’ll also learn an easy way to do Head Balance without putting any weight on your head. This weightless version of Sirsasana can come in handy when you are injured or tired.
Summary of Day 6 exercises:
1) Samasthiti
2) Viparita Karani (Legs Up the Wall Posture)
3) Sirsasana with blocks under shoulders
Day 7 will review the list of postures that support Sirsasana, which include asanas of strengthening, gaining balance, activating bandhas, and bring meditative awareness. You will work with preparation in Bhujapidasana (Arm Pressure Posture), and also Bakasana (Crane Posture), to build upper body strength, and improve your balance. You’ll contemplate the inherent contradictory and paradoxical nature of Sirsasana—how, on the one hand it is a position of danger, dynamism, and risk, and on the other hand, it is a posture of stillness, quiet, sanctuary, peace and receptivity. You’ll learn an intense and fun, super dynamic exercise for working on the transition of going up and coming down in Sirsasana. You’ll work on the technique of taking Padmasana (Full Lotus Posture) while inverted. Finally, you’ll go up in Headstand and stay up for some time (1 minute), receiving instructions for how to maintain a safe, aligned position that comes from awakening prana, the energetic circuitry throughout the body.
Summary of Day 7 exercises:
1) Samasthiti
2) Bhujapidasana (Arm Pressure Posture)
3) Bakasana (Crane Posture)
4) Sirsasana entrance
5) Sirsasana variations
6) Sirsasana complete version
About the companion book King of Asanas: A Master Series on Head Balance and Inversion Principles
The companion book is a stand-alone text that includes commentary and explanations associated with inversion practices.
The yogis and sages of the past have often written about how inversions lead towards gaining siddhis, or accomplishment. Siddhis are a kind of power achieved through one’s sadhana (spiritual practice). There are many siddhis that come from practicing inversions in general and Sirsasana in particular, and I will write about these in the first part of the book. I include my own decades-long research into this subject and offer a 21st century perspective on the attainment of siddhis. I cover six, specific siddhis, including:
Siddhi One: Inversions plunge you into the present moment
Siddhi Two: Inversions bring incredible arm and upper body strength
Siddhi Three: Inversions grant you access to learn bandhas (energetic locks)
Siddhi Four: Inversions force you to encounter your fears
Siddhi Five: Being upside-down compliments perfectly a seated meditation posture
Siddhi Six: Inversions offer positions of rest and sanctuary
The second part of the book gives explanation of the preparatory postures to practice that offer the strength, balance, poise, and mental fortitude needed for inversion practices. And, there is great detail in the book about all aspects of Sirsasana, from creating a safe and strong foundation, to abiding in meditation equipoise that the King of Asana offers.
I conclude the book with some final words of encouragement.
Working with this material, in the videos and the book, will improve, possibly even transform, your entire approach to yoga practice. I have taught this material to students for over two decades. I consider these instructions to be essential for a daily yoga practice. My aim is for you to place more value on the inversion portion of your practice. In doing so, you will become more skilled at extracting the nectar of yoga knowledge from all your postures, whether you are upside down or right side up!
Hari Om! David"
Excellent to see that David's other DVD's are now available to view online, I'd always wanted his Primary DVD but it cost a fortune to order form the UK.
- KING OF ASANAS: A MASTER COURSE ON HEAD BALANCE AND INVERSION PRINCIPLES
- VAYU SIDDHI: SECRETS TO YOGIC BREATHING A GUIDE TO UJJAYI BREATHING AND PRANAYAMA
- ASHTANGA YOGA: A GUIDE TO THE INTERMEDIATE SERIES (BEGINNER, INTERMEDIATE, ADVANCED)
- ASHTANGA YOGA: A PRIMARY SERIES GUIDE WITH DAVID GARRIGUES (BEGINNER, INTERMEDIATE, ADVANCED
My review of
Vayu Siddhi
http://grimmly2007.blogspot.co.uk/2013/06/preview-review-david-garrigues-vayu.html
*
Below is my Earlier post on Krishnamacharya's headstands variations in full
see also perhaps
and this newsletter from Ramaswami outlining the benefits of practicing these asana variations.
And also this article from Ramaswami on Sirsasana and variations
*
http://grimmly2007.blogspot.jp/2014/11/krishnamacharyas-1930s-mysore-headstand.html
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| 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
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.
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| 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
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
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| 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:
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.
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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.
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| 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
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 companion, post
Krishnamacharya's 1938 Shoulderstand variations.
also
INVERSIONS: Krishnamacharya's head and shoulderstand variations 1934-1980s
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also
INVERSIONS: Krishnamacharya's head and shoulderstand variations 1934-1980s
and this newsletter from Ramaswami outlining the benefits of practicing these asana variations.
And also this article from Ramaswami on Sirsasana and variations
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"By that time—after twenty years of studying with my guru—I was teaching yoga at Kalakshetra, a well-known Indian arts college, teaching South Indian Bharatanatyam dance and Carnatic music, boutique painting, dance, drama, etc. The students were young, in their teens and early twenties. They were highly talented, and a challenging group to teach. Each student was required to study yoga twice a week for two years. In about six months I realized that I had taught them virtually everything I had learned, some 200 to 300 vinyásas and several breathing exercises! I turned to my teacher and explained my predicament to him. Is there anything more I can teach? I had read in his book Yoga Makaraóõa that he had learned about 700 ásanas. With infectious enthusiasm he started teaching me more vinyásas and ásanas. “Have you taught this ásana, this vinyása?” he would ask. Over a long period thereafter, he taught me more and more vinyásas. I would practice them, then go and teach them in the class. It was wonderful to learn and teach at the same time. In the course of the next few years I learned about 700 vinyásas in about ten major sequences. This formed the basis of my teaching Vinyása Krama".
"In the summer of 1958 or so, I went with my parents to Sri Krishnamacharya’s house in Gopalapuram. My guru’s family had just moved to Madras from Mysore. We met his gracious wife, his eldest son, Srinivasan, his younger son Sribhashyam, and the last daughter, Shobha. His second son, Sri Desikachar, had come for summer holidays from Mysore, where he was doing undergraduate study in engineering. His father introduced me to him. My father developed a particular liking for Srinivasan. One day, in his father’s presence and at his request, Srinivasan showed us sirsásana. He stood in the pose for well over fifteen minutes, absolutely motionless, with exceptionally slow breathing. It was perhaps two breaths per minute for the entire duration, instead of the normal fifteen to sixteen breaths per minute. My father used to like talking to Srinivasan; one day, after conversing with him, my father mentioned that he was a worthy son of the great Yogi Sri Krishnamacharya".
