At the end of Yoga Makaranda (Mysore 1934) Krishnamacharya begins to look at sarvangasana (shoulderstand)...
"This asana and the next asana (sirsasana) that will be described must be practised very carefully and with great caution, remembering the earlier warnings". Yoga Makaranda
Yoga Makaranda ends there although five photos of Sirsasana (headstand) variations are shown, clearly Krishnamacharya intended to continue, the topic is taken up In Yoga Makaranda part II (Salutations to the teacher the eternal one).
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| Padmasana to Shirsasana |
Below: from the Shirsasana (headstand) section in Yoga Makaranda II
The full text can be downloaded from my Free Download Page at the top of the blog.
"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.
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 is found".
Krishnamacharya Yoga Makaranda Part II (Salutations to the teacher the eternal one).
Note: Sayanacharya - Krishnamacharya may be referring to a commentary by Sāyaṇa (Kannada; with honorific Sāyaṇācārya; died 1387)
Note: see this earlier post on Krishnamacharya's key asana
Krishnamacharya recommended Four Key asana/mudra..... make that six..
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Note: Sayanacharya - Krishnamacharya may be referring to a commentary by Sāyaṇa (Kannada; with honorific Sāyaṇācārya; died 1387)
Note: see this earlier post on Krishnamacharya's key asana
Krishnamacharya recommended Four Key asana/mudra..... make that six..
*
The Padmasana to Shirsasana and back variation might be considered useful preparation for Karandavasana.
Note Karandavasana is outlined, pretty much as we practice in in current Ashtanga Vinyasa, in Yoga Makaranda Part II.
Appendix 1.
Krishnamacharya's Sirshasana -head stand - instructions in Yoga Makaranda Part II
Note: Krishnamacharya refers to the variation below (as well as others in Yoga Makaranda Part's I and II as 'Hatha'. Krishnamacharya will often refer to Raja and Hatha versions in these texts. Might we consider the slowing of the breathing above to be Raja and the "strenuous variation(s)" Hatha.
19. 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:
- Place something soft, like a cushion, folded blanket or carpet on the floor touching wall.
- Kneel on the ground facing the wall.
- 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.
- 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.
- Eyes are to be kept closed.
- 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.
- Take long breaths twice.
- Life 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.
- Toes should be pointed and the thigh and calf muscles should be stretched.
- 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 regulatedi.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 keptstraight.12. Lie on the back relaxed and take rest for at least for three minutes.Note: For people who are over 190 lbs. Sirshasana should be only after weight has been reduced.
SIRSHASANA-VIPARITAKONASANA (according to the Hatha Yoga)
Technique:
- 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,andthe palmsnotmorethan21⁄2feetapart.
- 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.
- 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.
- Spread the legs apart while exhaling, and the thigh and calf muscles kept stretched. (toes should be pointed).
- Stay in this position for 6 deep breaths.
- Bring the legs together, while inhaling.
- While exhaling, lower the legs to the ground by bending the body at the hips. Bend theknees and get to the kneeling position, and rest.
Appendix 2.
Srivatsa Ramaswami's
Inverted Sequence/subroutines
Based on my studies with Ramaswami at LMU in 2010 and his book The complete Book of Vinyasa Yoga.
Ramaswami presents these sequences to teach the relationship between asana and thier variations. in actual daily practice one may choose asana or subroutines from the sequence as is deemed appropriate. Ramaswami does recommend however, practicing the full sequence occasionally ( or as much as one is able) to remind oneself of this relationship of asana.
Based on my studies with Ramaswami at LMU in 2010 and his book The complete Book of Vinyasa Yoga.
Ramaswami presents these sequences to teach the relationship between asana and thier variations. in actual daily practice one may choose asana or subroutines from the sequence as is deemed appropriate. Ramaswami does recommend however, practicing the full sequence occasionally ( or as much as one is able) to remind oneself of this relationship of asana.
Practicing Inverted Subroutines
Towards the end of my morning asana practice I spend few minutes in the sarvangasana preparatory postures, anapanasana, urdhva prasarita pada hastasana and dwipadapitam.
I then spend at least five minutes in sarvangasana, the first three minutes with the legs relaxed.
Then I practice for headstands for ten to twenty minutes (ten minutes minimum).
For the first five minutes I don't practice any vinyasas but try to slow my breathing towards two breaths a minute and work on engaging bandhas.
The rest of the time in headstands I spend on Vinyasas, one or more of the inverted subroutines.
Coming down from headstand I'll stay for a few moments with my forehead on the mat, when sitting up I'll bring my head up last.
After a couple of minutes in savasana I practice another five minutes of Sarvangasana (shoulder stand), this time practising vinyasas, one or more shoulder stand subroutines
Finally I'll spend a period of time in Vajrasana, padmasana or mahamudra before moving on to my pranayama practice.
My good friend Oscar has done a wonderful job of weaving together Krishnamacharya practicing some of his variations back in Mysore in 1938 with Ramaswami teaching the same variations in Madrid in 2017.
Below: One of my favourite vinyasa that Krishnamacharya demonstrated in 1938
'...when sirsasana is mastered, the breath rate, which is normally about fifteen to twenty breaths per minute, automatically comes down',
Work towards two breaths a minute over time.
'Sirsasana should always be practiced in the morning, as is laid down by the authorities on yoga.'
'And, as a counterpose, it should be followed by an equal length of time in the practice of sarvangasana (shoulder stand)'.
'The procedure is thus to do sirsasanam for twenty-four breaths, followed by a two-minute rest in savasana. Then one should do sarvangasana for the equal number of twenty four breaths, followed by a sitting posture each as padmasana for a few breaths, until one feels normal and relaxed'.
from Srivatsa Ramaswami Yoga for the Three Stages of Life p142
Below: Links to each of the individual subroutines on YouTube, below that the full forty minute sequence video and here a speeded up version https://youtu.be/FfzDvB2qG1U
Below: One of my favourite vinyasa that Krishnamacharya demonstrated in 1938
'...when sirsasana is mastered, the breath rate, which is normally about fifteen to twenty breaths per minute, automatically comes down',
Work towards two breaths a minute over time.
'Sirsasana should always be practiced in the morning, as is laid down by the authorities on yoga.'
'And, as a counterpose, it should be followed by an equal length of time in the practice of sarvangasana (shoulder stand)'.
'The procedure is thus to do sirsasanam for twenty-four breaths, followed by a two-minute rest in savasana. Then one should do sarvangasana for the equal number of twenty four breaths, followed by a sitting posture each as padmasana for a few breaths, until one feels normal and relaxed'.
from Srivatsa Ramaswami Yoga for the Three Stages of Life p142
Below: Links to each of the individual subroutines on YouTube, below that the full forty minute sequence video and here a speeded up version https://youtu.be/FfzDvB2qG1U
