Question:

Yahya M wrote <<I am being taught the classical yoga of the Sivananda lineage, and << Yoga is essentially a spiritual discipline. <<The profane modern world tries to externalize everything, but traditional yoga takes us inward, to the innermost center of our being. Namaste!  You do honor to Swamiji’s name.   Om Shanti, Shanti, Shanti Yogini Lalasa

Response:

Namaste!  You do honor to Swamiji’s name.  

Swami Sivananda ki jai! – Hide quoted text — Show quoted text -Om Shanti, Shanti, Shanti Yogini Lalasa

Response:

All you describe is good, perhaps though consider a few stops on the way from your first book, Hittleman’s to Birch’s. Personally I suggest some Iyengar study, I think there is a book called Yoga the Iyengar way. peace, sandra

Response:

Jumping back requires faith in ones body and gravity. We are so used to keeping our weight on the feet that we miss the need to tranfer it to our hands for a jump. Once you change this you are well on your way to smooth jumping. For both forward and back jumps, bring your weight onto the arms and hands, bend the knees and accept that you can bring your lower body easily off the mat, it will return to earth in a nano-second in the desired position. Soon this will be so much fun, you will giggle and jump whenever you can. I could use some hints on bringing the legs all the way through the arms for seated poses. I suspect my arms, or my faith isn’t strong enough. I get tangled up about 1/2 way through. peace, sandra

Response:

says… I could use some hints on bringing the legs all the way through the arms for seated poses. I suspect my arms, or my faith isn’t strong enough. I get tangled up about 1/2 way through.

IMO this is a very advanced move — to do correctly, anyway. I’ve closely studied Richard Freeman’s jumpthrough on video to see just how the heck he does it so gracefully.  For one thing, he’s extremely flexible in the forward bend.  Essentially what he does is jump into a "jackknifed handstand" — his upper body is totally vertical, and his lower body is too, but pointed in the opposite direction.  In order for this to work, one has to be completely open at the hips, or else the feet are going to hit the mat.  That is, if one does it like Freeman with the legs completely straight all the way through the jump. I’ve seen others do the jumpthrough with straight legs, but with a bit of "cheating" — they raise up with the fingers through the entire jump.  Though I’ve done this myself, I don’t recommend it, and I stopped doing it a long time ago.  There’s a definite danger to the hands doing this; one gets tired and the fingers start buckling, bending the wrong way.  Danny Paradise mentioned this once in a class — he’s seen people break their fingers with this kind of cheating.  I’ve come close to doing this myself. The next option is to jumpthrough, hands flat on the mat — but with bent legs. In order to do this under control, one should be well established in doing handstands.  Also, one should be able to lift the legs (lolasana?) and bring them through the arms into catvari.  This takes considerable practice and strength in the arms and abs! In other words, the jumpthrough can be done this way:  look up and bend the knees, jump up into a handstand (upper body vertical) but bend at the waist bring the knees toward the chest, the legs crossing, and pull through the arms into seated position. Or, as a modification of that (what I’m doing presently):  bend the knees and jump up, but jump floating up to the hands with crossed legs.  I land sitting crosslegged between my hands.  Then I simply lean back and stretch my legs out straight. "Crashing through," what most beginner’s to Astanga try to do with the jumpthrough, is not too yogic IMO.  Again, to really do the jumpthough properly takes considerable flexiblity, strength and coordination.  Guys like Freeman only make it _look_ ridiculously easy.

Response:

The Surya Namaskar (Sun Salutation) is a great way to begin a daily session of asanas (having prepared for it by first breathing and relaxing in the Corpse pose, and then some cat stretches & leg lifts).  Even if your tendons and spine are a bit uptight when you begin, after you’ve run through the Surya Namaskar a few times, you will be quite warmed up and loosened up.  I always find that when I begin, the first time my palms go down to the floor, I can’t quite straighten my knees out — but by the time I start on the second or third round of it, my palms are all the way flat on the floor with my knees straightened out.  After that, all the other asanas go much easier. The way I’ve learned Surya Namaskar is very fluid, motile, and continuous, not static, and one single inbreath or outbreath goes with each shift in position. When practicing alone, I keep it moving and breathing, as each breath drives the rhythm, and I like to keep it even.  It’s only in class when the teacher has to coach the beginners how to get into each position, that we get hung up in a position for a while and have to take several breaths while waiting for the beginners to "get it."  To me this is a disruption of the normal fluid even rhythm, but in class it’s all right, ’cause we were all first-timers once.  The Surya Namaskar, being essentially a warmup, is the only really motile practice; the regular asanas have to be held stationary for extended periods of time. I am being taught the classical yoga of the Sivananda lineage, and I am not attracted at all by these modernized, Americanized adaptations that go by the name of "Power Yoga," "Pump Yoga," or whatever.  I believe the traditional way is best.  Yoga is essentially a spiritual discipline.  Hatha yoga trains the body, not to be a buffed hardbody for the "Baywatch" culture, not to pump to the mindless heavy beat of loud amplified rock ‘n’ roll, but to learn tranquility (santosha), so that ultimately one can transcend body consciousness and attain spiritual consciousness.  The profane modern world tries to externalize everything, but traditional yoga takes us inward, to the innermost center of our being.   For me the best and most beautiful part of yoga is when all the asanas are done and I sit still in Padmasana, focus on the Ajna cakra, and meditate on the transcendent spiritual Self.  Blissful peace. Om shanti shanti shantih "Esse qua esse bonum est (being, as being, is good)."–St. Augustine

Response:

   I too am using Beryl Birch’s Power Yoga.  I just started it a week ago and am taking it slowly.  I know exactly what you mean about not being able to do Sun Sal. A without "warming up" first.  Here’s what I found helpful:  if I do the salutation first thing in the morning I find that I am very inflexible.  So, I do some asanas to stretch myself (Like you, I have followed Hittleman’s 28 day plan religiously!Try warming up with some asanas from his book. ) Then do salutation A.

Talya, I thought about this, I just did not know if this would have an impact on the Sun Salutations. However, I tried this as you suggest and it feels great. The Hittleman’s 28 day plan excercises always feel great. About the breathing.  [snip] . Then you can focus on your breath. Here’s a helpful hint: in the Face Down Dog posture when you do the 5 breaths take your time with each one and really listen to it.

This sounds excellent. I will try this… Now I’ve got a question:  have you mastered the "jump back" ?

For me this position was not too bad. Once, I was not "afraid" to jump, it got easier. Also, I practice on a mat, so the jump back works well. It does take some strengh to hold the "push up" position. The part that I found difficult was the position after the "downward dog", where I had to walk my feet and then jump my feet to my hands. After about a week, this became easier. As another aside, what I would love is another book after "The Hittleman’s 28 day plan"  to take me to the next level. That is why I chose the "Power Yoga" book. It uses strength much more than the "Hittleman’s 28 day plan ". I am unsure this book is good, because I am still in the early chapters. However, the long introduction, had me anxious for the "exercises to begun. See, what really got me hooked into yoga was "Hittleman’s" book, I felt wonderful before, during and after the workout. Always felt great. I recommended his book to 6 other people and they all loved his book. It’s just that I want to go to another level. I hope the "Power Yoga" will get me there. Lawrence M. Seldin, CMC, CPC Author of POWER TIPS FOR THE APPLE NEWTON and INTRODUCTION TO CSP http://ourworld.compuserve.com/homepages/seldin

Response:

Now I’ve got a question:  have you mastered the "jump back" ? I’ve tried to do it gracefully but it doesn’t feel right. Any hints?   Once you’ve completed a forward bend, then you bring your head up . . . your hands stay right by your feet, or perhaps a few inches in front of your feet. Then (this is important!) bend your knees ALL THE WAY DOWN, make sure your hands are flat on the floor.  In the beginning, rest here for a moment to get set for the move — then, think of your tail going STRAIGHT UPWARDS (not backwards!) while you thrust with your legs while maintaining balance with your hands.

This technique looks much more fluid than kicking back your  feet. I will try this myself. Looks very nice from the way you describe it. Lawrence M. Seldin, CMC, CPC Author of POWER TIPS FOR THE APPLE NEWTON and INTRODUCTION TO CSP http://ourworld.compuserve.com/homepages/seldin

Response:

Surya namaskara A & B _ARE_ a warm-up!  Take them as slowly and as easily as you need to!

So your suggestion is to  don’t do any other warm-ups and just keep doing the Salutation A until I am flexible? So I can stay on an individual position and get comfortable with it before going on to another position? My first few of the day are _always_ done very carefully, and with all the modifications of posture that I think are necessary, depending on how cold or tight I might be at the moment.  I bend my knees if I feel I need to, a walk my feet up without jumping, etc.

Is each position taken slowly with extra breathing on each position. Otherwise you can’t stay long enough on each position? The purpose of A & B is to warm the body up, increase circulation and establish ujayi breathing.  The purpose of A & B is not perfection of the postures!

I understand. One of the problems with learning yoga from a book is the lack of feedback, and the misconceptions that can occur.  POWER YOGA, imo, isn’t the best resource for learning yoga anyway!  If you can get a good video, such as Richard Freeman’s on Astanga Yoga, you’ll learn a _lot_ more.  But better still is finding a teacher "in the flesh."

Thanks for the thought. Lawrence M. Seldin, CMC, CPC Author of POWER TIPS FOR THE APPLE NEWTON and INTRODUCTION TO CSP http://ourworld.compuserve.com/homepages/seldin

Response:

says… Now I’ve got a question:  have you mastered the "jump back" ? I’ve tried to do it gracefully but it doesn’t feel right. Any hints?  

Once you’ve completed a forward bend, then you bring your head up . . . your hands stay right by your feet, or perhaps a few inches in front of your feet. Then (this is important!) bend your knees ALL THE WAY DOWN, make sure your hands are flat on the floor.  In the beginning, rest here for a moment to get set for the move — then, think of your tail going STRAIGHT UPWARDS (not backwards!) while you thrust with your legs while maintaining balance with your hands. So while it’s called a "jump back," the action is more of a jump upwards of your hips. The center of gravity stays over the hands, the elbows stay in rather than flaring out,and the legs and tail will kind of float upwards while you softly (even soundlessly) descend into chatuari (4th or plank position). This is the graceful way of doing it, rather than kicking your feet backwards like some karate move!  It also is helpful for strengthening the arms.

Response:

Hi Lawrence,     I too am using Beryl Birch’s Power Yoga.  I just started it a week ago and am taking it slowly.  I know exactly what you mean about not being able to do Sun Sal. A without "warming up" first.  Here’s what I found helpful:  if I do the salutation first thing in the morning I find that I am very inflexible.  So, I do some asanas to stretch myself (Like you, I have followed Hittleman’s 28 day plan religiously!Try warming up with some asanas from his book. ) Then do salutation A.  Or try practicing in the evening a couple of hours before bedtime.  I find that I am much more flexible in the evening and the salutations are easier.. About the breathing.  There is plenty of time to breathe if you make the time.  Make sure you inhale and exhale deeply through your nose.  Don’t worry too much about the breathing until you’ve got the alignment down perfectly. Then you can focus on your breath. Here’s a helpful hint: in the Face Down Dog posture when you do the 5 breaths take your time with each one and really listen to it.  For me, it grounds me and really improves my concentration.  Now I’ve got a question:  have you mastered the "jump back" ? I’ve tried to do it gracefully but it doesn’t feel right. Any hints?  Ok, hope all this helps. Let me know how it’s going! Thanks!!

Response:

I have recently started to follow the book "Power Yoga"by Beryl Birch . It contains the Sun Salutations A and Sun Salutations B. My question is on warm up. If I do not "stretch" or "warm up" before doing the "Salutations", I am very tight and am unable to touch my head to my knees or palms to the floor.

Surya namaskara A & B _ARE_ a warm-up!  Take them as slowly and as easily as you need to! My first few of the day are _always_ done very carefully, and with all the modifications of posture that I think are necessary, depending on how cold or tight I might be at the moment.  I bend my knees if I feel I need to, a walk my feet up without jumping, etc. The purpose of A & B is to warm the body up, increase circulation and establish ujayi breathing.  The purpose of A & B is not perfection of the postures! The main thing for me is if I just follow my breath, then the body naturally opens up more and more, and I’m "told" when I can proceed further and faster safely. The book seems to state to do the Salutations and these "warm-ups" will create enough heat to warm up. I just feel so tight when I start the "Salutations". I "feel" more comfortable by concentrating on each position before I try the Salutation so that I am flexible enought to do the Salutations.

Important point:  don’t try to fit the body to "yoga"; let yoga fit the body naturally into where it’s supposed to be.  It’s tough sometimes because of my need to be as flexible "as I should be," and so some frustration arises.  This is expecially so in the mornings, comparing my flexibility with what I have in the afternoon. One of the problems with learning yoga from a book is the lack of feedback, and the misconceptions that can occur.  POWER YOGA, imo, isn’t the best resource for learning yoga anyway!  If you can get a good video, such as Richard Freeman’s on Astanga Yoga, you’ll learn a _lot_ more.  But better still is finding a teacher "in the flesh." Also, it seems to me that it is difficult to breath only "in" or "out" during each position. For example on "Salutation A" I reach for the sky and then bend my head towards my knees in a standing position. Then I touch my palms to the floor. Seems like not enough time to breath before trying a new position

SN A should be going like this: INHALE — arms up EXHALE — forward bend INHALE — head up EXHALE — jump or step back (plank position) INHALE — upward dog EXHALE — downward dog, for 5 to 10 breaths. INHALE — look up, bend knees EXHALE — jump or walk feet up to top of mat INHALE — look up EXHALE — forward bend INHALE — arms up, gaze at thumbs EXHALE — arms down.

Response:

I have recently started to follow the book "Power Yoga"by Beryl Birch . It contains the Sun Salutations A and Sun Salutations B. My question is on warm up. If I do not "stretch" or "warm up" before doing the "Salutations", I am very tight and am unable to touch my head to my knees or palms to the floor. The book seems to state to do the Salutations and these "warm-ups" will create enough heat to warm up. I just feel so tight when I start the "Salutations". I "feel" more comfortable by concentrating on each position before I try the Salutation so that I am flexible enought to do the Salutations. Also, it seems to me that it is difficult to breath only "in" or "out" during each position. For example on "Salutation A" I reach for the sky and then bend my head towards my knees in a standing position. Then I touch my palms to the floor. Seems like not enough time to breath before trying a new position Please give me your thoughts. PS. I have been doing Yoga on my own for a little less than a year, with Richard Hittleman’s Yoga: 28 day exercise plan. I love the book and figured I can go further, so I am trying the book "Power Yoga". TIA, Lawrence M. Seldin, CMC, CPC Author of POWER TIPS FOR THE APPLE NEWTON and INTRODUCTION TO CSP http://ourworld.compuserve.com/homepages/seldin

Response:

Related Posts

• Opening blocked nasal passage
• How can I get her spine to straighten?
• Expectations
• Is yoga good for losing weight?
• Who knows the history of hatha yoga?
• modified sun salutation
• Working out my own routine
• morning exercises
• Yoga and Snowboarding --
• Lunar calendar & yoga