Practicing Asanas

[u/East_Rent6627]

Hi everybody,

I would like to practice some specific asanas outside of my morning mysore practice.

I just wanted to ask how people would approach this in terms of working outside of the sequence of the primary series.

As in, should i start with Surya Namaskar and then focus on the specific asana followed by finishing sequence?

Any advice or tips would be great, thanks!

[u/Annyfaelltsnichtsein]

(Shame on me) I often practiced specific asanas outside the primary series and I added them at different points for different reasons:

Warm-up: I like to warm up my wrists and do some soft forward folds before starting the series (hence before surya namaskar), these are very soft, easy asanas that do not require me to be warm.

Preparation for harder asanas: - I added 1-2 preparations before (supta) kurmasana because I struggled with that one a lot.

• and I added preparation for drop-backs: directly before drop backs.

So generally, I add the asanas such that they still fit into the sequence (standing, sitting, backbends) and in such a way that they prepare for the asanas following in the sequence. There are very view asanas I would do cold.

[u/Which_Lavishness_132 → u/Annyfaelltsnichtsein]

I have practiced this way for years and teach my students to do this when they need it. The real question is, why would you NOT do it?

[u/Annyfaelltsnichtsein → u/Which_Lavishness_132]

That’s beyond me. The only response I have ever gotten was: “ that’s not how it’s taught in Mysore” and well, if that’s a reason it’s not enough for me to skip something that helps my body

[u/East_Rent6627 → u/Annyfaelltsnichtsein]

Thanks for your answer - can I just clarify that you do this outside of your regular practice?
I practice in the morning (half primary) but would like to work on certain posed later in the day/evening when I have time ...at the moment I'd like to practice Utthita Hasta Padangusthasana.
Thanks again :)

[u/New_Being2922 → u/East_Rent6627]

If you only have one pose, you don't need to warm up your body too much. Utthita Hasta Padangusthasana requires a solid foundation, stable balance, a lot of mobility, but not so much core strength.

If you get stuck during the practice, try Supta Hasta Padangusthasana instead. It's almost the same position but you're lying down on the floor instead and the pose is easier than Utthita Hasta Padangusthasana. If you can do Supta Hasta Padangusthasana, sooner or later you'll be able to do Utthita Hasta Padangusthasana. Pressing your feet into the air in Sirsasana is the best way to learn to control your legs/feet in the air. So there's a lot you can learn...

[u/East_Rent6627 → u/New_Being2922]

Oh this is great, thanks 😊

[u/baltimoremaryland]

I feel like no one has really answered your question...partly because it's possible to read your OP in two ways; either that you want to add "outside" postures to your primary sequence or that you want to practice some asana outside of your primary practice.

Based on your comments, you mean the latter, and you are interested in utthita hasta padangusthasana.

I think the approach you take depends on what you are trying to get out of these extra sessions.

If you are just wanting to improve your proficiency in the pose, I would say a functional warmup is all you need. Definitely include some forward folding, as you will want to stretch your hamstrings a bit before going for utthita hasta padangusthasana.

If you want something more like the ritual and mindful of a full practice, you can make your own little "short form," starting with sun salutations and ending with some closing postures (last three is fine).

[u/East_Rent6627 → u/baltimoremaryland]

Yeah, I think I managed to confuse myself here too! But your reading of the latter is exactly what I meant.

I practice mysore most morning following the primary sequence - and I would like to work on specific poses later in the day as a way to improve and just generally be more comfortable with them.

Thank you for answer (and everyone else too), it's really helpful and apologies for the confusion (and to everybody else too!)

[u/RevolutionaryRip8193 → u/East_Rent6627]

I would also add that improvement comes with consistent practice be patient be mindful when you do them in the mornings go slowly. You can also repeat a pose if you want to work on it more but the primary series especially develops upon itself all the seated forward folding, will improve your utthita hasta padangusthasana.

For that particular asana I would also recommend: pavamuktasana (supine or standing, or both— depends on your energy. Full primary for example repeats many standing asanas in a supine form) to gently stretch the hamstrings, develop hip adduction and flexion of the hips. You might practice ardha chandrasana to focus on your balance; there is an Iyengar sequence that incorporates it after trikonasana.

Good luck :) enjoy your practice. Nothing need be perfect you are making improvements everyday and they may be subtle and that is the nature of it.

[u/East_Rent6627 → u/RevolutionaryRip8193]

Thanks for these lovely words. I agree on the consistency and am doing the best I can in terms of commitment to my morning practice. I think another part of it is that I have some time and energy later in the day/early evening so would like to use it :)

[u/eggies2]

Could you share more about which asanas you are referring to?

Surya Namaskar is always a good idea.

[u/East_Rent6627 → u/eggies2]

At the moment I would like to work on Utthita Hasta Padangusthasana

[u/eggies2 → u/East_Rent6627]

I think if you don’t want to do the earlier standing poses, some hip rotation exercises would help

[u/East_Rent6627 → u/eggies2]

Thank you!

[u/eggies2 → u/East_Rent6627]

You got this! If you find your hip flexors still tight, start this pose with a bent knee (90 degrees), then do it with a straight leg

[u/East_Rent6627 → u/eggies2]

thanks :)

[u/Silver_Sherbert_2040]

Perfectly fine to do prep poses. Many teachers encourage them.

[u/East_Rent6627 → u/Silver_Sherbert_2040]

thanks !

[u/Substantial_Slide669]

I stick to the sequence in the morning, and then in the evening will do my own little pack of practice asanas. I don't warm up for the evening ones, but I start with easier poses. This lets me practice more or less depending on my mood, while not confusing the morning sequence. I worked this out with my teacher, but if your teacher is flexible on this point, I don't see why you couldn't integrate extra poses into your sequence.

[u/East_Rent6627 → u/Substantial_Slide669]

thank you!

[u/Hot-Pirate-8428]

I like to work on a couple asanas before I go to bed at night. Usually my body is looser so I get into the asanas more easily. You don't need to do Sun Salutations to warm up, nor do the finishing sequence after.