Beginning Yoga / Ashtanga / Vinyasa Krama
A little background philosophy at the beginning or early on in practice can be a good thing, it's something to keep coming back to.
Summary of the Yoga sutras - simplified into plain English
Yama and Niyama
After gaining enlightenment.... I carried water from the well
The most advanced asana practice may well be the very practice you began with, those first slow movements following the breath in the vinyasa krama 'on your feet' sequence, Your first Sun salutation or standing postures, Paschimattanasana, a straightforward shoulderstand and/or headstand, all practiced with steady breath and unwavering attention. longer stays with slower breathing may well be an area to explore at some point.
I inhale for 5, hold for 20 while chanting a mantra, exhale for 10, hold for 5 while engaging bandhas and repeat for 12 times or 24 or 48.
Pranayama doesn't need to be a big drama or too intense, if the pranayama is steady and comfortable it is suitable, if it becomes uncomfortable then perhaps we are not ready for that long a hold or that slow an exhalation, reduce the ratio until it is comfortable again.
Vinyasa Krama subroutines/sequences
With the home practitioner in mind
|My free Downloads page|
Krishnamacharya's Original Ashtanga
In this book I tried to make Krishnamacharya's Yoga Makaranda more accessible
My own Vinyasa Practice Book
intended as a companion to Ramaswami's book
Vinyasa Krama practice manual
( includes all the classic commentaries which is why I'm putting it first)
My personal favourite
Sharath hurtles through the practice in just under an hour, I practiced with this dvd for three months or so and it was useful for tightening up my practice and allowing me to do the full primary before work. Personally I now prefer to take it more slowly but Sharath's practice is the perfect antidote for all the flashy, floaty, alignment obsessed videos flooding the net, he just gets on and practices with efficiency focus and attention.
However many times you practice with this and over however many years your sure to take something new away each time you practice with it.
Pattabhi Jois' Reading list
Krishnamacharya's reading list