Origins:
It is fair to say that probably all modern vinyasa yoga is derived from the Ashtanga Vinyasa Yoga taught by the late great Sri K Pattabhi Jois. This short essay and this short video show how he and his senior students have shown me how to the lifting up to the linked 'up-dog' and 'down dog' movements often referred to as vinyasa.
How to do a vinyasa:
Use of the breath:
The most important feature of vinyasa is the breathing. The breath must begin from the abdomen (diaphragmatic breath). A diaphragmatic breath gives tremendous power to the trunk and the arms and also keeps the nervous system calm. A chest breath does not generate as much power in the trunk or the arms and if done by inhibiting the diaphragm can cause stress as a well as an over-stimulation of the 'flight or fight' response (sympathetic nervous system).
When the internal locks (bandhas) of the upper trunk (uddiyana bandha) and the lower trunk (mula bandha) are held correctly the abdomen is firm but not drawn inward and the chest is firm but not expanded. This allows the breath to begin from the abdomen (diaphragmatic breath). When the abdomen is held with the postural muscles that include rectus abdominis (the 'six pack' muscle), which allow you to easily perform Lolasana, then the firmness of the abdomen still allows an abdominal (diaphragmatic) breath. However, if the abdomen is held firm by holding the navel to the spine, with the muscles of abdominal exhalation, this inhibits (via the reciprocal reflex) the muscle of abdominal inhalation (the diaphragm).
Instructions:
Inhale into the abdomen (diaphragmatic breath) as you lift the body into the 'cross-legged in the air' pose (Lolasana). Exhale as you 'float' through the air to come to the 'push-up' position (Chataranga dandasana). Inhale into the abdomen (diaphragmatic breath) as you move into the 'upward facing dog pose' (Urdhva mukha svanasana). Exhale as you move into the 'downward facing dog pose' (Adho mukha svanasana). Inhale into the abdomen (diaphragmatic breath) as you 'float' through the air to come back to the 'cross-legged in the air' pose (Lolasana).
To learn more about bandhas and breath-control you can join one of our online courses on the 'Applied anatomy and physiology of yoga' or on 'Advanced Yoga Fundamentals: essentials for teaching yoga'' at [ Ссылка ] , or see [ Ссылка ]
This video is part of a series of lectures by Simon Borg-Olivier filmed at Inspya Yoga for a course run by Lance and Susan Schuler. It was produced by Martin Selecki. It is available to download as an online course at [ Ссылка ]
