This chapter is about sequencing, health, inversions and practicing towards self-realization.
Sequencing is a method of practicing postures with insight and discernment. This is called Vinyasa Krama. Vinyasa means to place or step carefully and Krama means a sequence. In this chapter. In this chapter Mr. Iyengar discusses a system of sequencing called Visama Nyasa. Visama means irregular or uneven and Nyasa means to deposit or set down. There are three variations of Visama Nyasa: Pratiloma (uphill), Anuloma (downhill) and Viloma (interrupted)
Pratiloma – going uphill, from Simple to Complex
In the beginning, we learn the postures by going from the simple to the more complex. This is called Pratiloma Vinyasa. For example: in Preliminary Course, Geeta Iyengar’s book on introducing poses to new yoga students, she starts with working the arms while standing in Tadasana. This is because students should learn how to move the arms without moving the rest of the body. Then the position of the legs in standing poses is taught. And then the arms and legs are worked together. Simple: just arms, just legs, to complex: both arms and legs together.
A General Sequence
Because a lot of people are stiff from sitting (and sitting on chairs) for long periods of time, it is hard to get down on the floor and practice seated poses. Therefore, classes often start with standing poses, which are easier for most people to access. They then proceed to head stand, back bends, twists, forward bends, shoulder stand and Savasana.
Order of Learning Inversions
In the paragraph above, head stand comes right after the standing poses. But, when you are learning inversions, Plough Pose is taught first, followed by shoulder stand and then head stand is learned.
Anuloma – going downhill, or with the grain, from more stimulating to more soothing
Once you are a more adept practitioner, the method of practice is to start with Sirsasana (usually Child’s Pose, Down Dog and Standing Forward Bend to warm up and get the head below the heart before going completely upside down). You then proceed to the more complex poses, which require a lot of energy and are therefore more stimulating, followed by the easier and more soothing poses. Sirsasana stimulates the nervous system and makes it more efficient. Ending with the Sarvangasana, Halasana, Setu Bandha Sarvangasana, Viparita Karani sequence is soothing and makes the brain quiet. This is why it is placed at the end of a sequence. This method of practice is called Anuloma Vinyasa
This is the method of practice given in the back of Light on Yoga. If you look in the back of the book, he very carefully outlines how to practice every day. He gives sequences that will last for at least three years, or longer depending on how long it takes you to master the poses in the sequences. The first 13 weeks start with standing poses and end in what is called the Sarvangasana Cycle ( a series of variations in Shoulder Stand). Starting at week #14, Sirsasana is the first pose. (again, please do the Child’s Pose, Down Dog and Standing Forward Bend to warm up and get the head below the heart before going completely upside down.) Because Sirsasana requires a lot of energy, it is easy to get too tired to do it later. Better to do it first.
In general, the faster paced vinysasa sequences like Surya Namaskar are more suited to younger practitioners. However, even these sequences are not random. They follow a flow and segue nicely from one pose to the next. Flowing sequences can be used for older students without any ailments; however, the pace may need to be adjusted.
Viloma – an interrupted practice
Another method of sequencing is called Viloma Vinyasa. This is where a pose is inserted between other poses at regular intervals in a sequence. This is a great way to explore what you need to work on to improve a pose. I love practicing this way. In fact, it teaches you a lot about how to practice. Let me give you an example using a pretty challenging but very familiar pose: Virabhadrasana I, or Warrior I)
Start by doing Warrior I. Notice what your feel the most. Where is your body complaining that it is not warmed up enough to do this pose? Let’s say you can’t bend deeply into the pose because the calf of the back leg feels tight. Come out of the pose and do a calf stretch, or Down Dog. Then come back into Warrior I again. Now what do you notice? Maybe it’s the shoulders and upper back. Come out and try a standing side bend with the arms overhead. Then try Warrior I again. Now, do you feel that the hip flexor on the back leg is tight? Come out and try a quad stretch. Try Warrior I again. How does it feel now? You may continue in this vein with other poses, like Handstand, then Warrior I, Head Stand, Warrior I, Camel, Warrior I, Seated Twist. Maybe at this point you need to wind down and let go of the Warrior I, it’s as good as it is going to get today, and finish with Seated Tree, Seated Forward Bend and Shoulder Stand. This is Viloma Vinyasa.
The Importance and Benefits of Head Stand
For most of the rest of the chapter, Mr. Iyengar talks about the importance of Head Stand. Inverted postures maintain the endocrine system in an optimal state. They can stimulate, deactivate and coordinate the functioning of the glands and maintain healthy levels of hormones in the body. While inversions should be avoided during menstruation, they should be resumed immediately at the end. The regular practice of inversions usually eradicates the majority of menstrual complaints. (This was true for my experience.)
Menopause
The period of menopause often causes estrogen deficiency in women including problems such as the loss of muscle tone, incontinence and the feeling of being aged in the body. Sirsasana done with a block between the thighs and the legs belted together (This is an advanced position to get into by yourself. It is easier if someone places the block and belts your legs for you after you are up) helps to regain control over the bladder and urinary system. Headstand with variations: legs wide or in Cobblers Pose are good for other pelvic problems. For restoring estrogen balance Camel, Wheel and Dwi Pada are most beneficial.
Diabetes and an Enlarged Prostate
Headstand helps curb problems related to diabetes and an enlarged prostate.
Headstand and Blood Pressure
Headstand performed with ease and accuracy does not raise the blood pressure. There is a temporary rise in blood pressure when going upside down. (Remember to always practice Child’s Pose, Down Dog and Standing Forward Bend to warm up and get the head below the heart before going completely upside down, or there could be a dramatic and dangerous rise in blood pressure.) But the regular practice of Sirsasana reduces blood pressure. If you have low blood pressure Shoulder Stand is the best remedy. For fluctuating blood pressure is steadied with standing poses and back bends.
Headstand and Brain Functioning
Brain functioning deteriorates with advancing age resulting in memory loss and decreased intellectual capacity. This downward trend can be arrested with the regular practice of Headstand, Wheel and Dwi Pada.
Kidney and Bladder Problems
Backbends from the prone position (Locust, Cobra and Up Dog) are beneficial for the kidneys and bladder.
Digestive Problems
Digestive problems are improved with the regular practice of Supported Reverse Plank, Head Stand, Dwi Pada, twists, abdominal poses, forward bends and Sarvangasana.
Ailments of the Spine
Ailments of the spine, upper back pain, lower backache and diminished flexibility are due to excessive sitting in a fixed position for a long time. These common complaints can be countered with standing poses and twists.
Feeling Tired
In this case, start with supine poses, , sitting poses and forward bends, proceed to standing asanas and when your feel energized conclude with Head Stand and Shoulder Stand.
A Sequence to Revitalize the Body and Improve Overall Health
For those with general complaints of low blood pressure, tingling or numbness in the limbs, weakness and anemia (without any known cause) should practice supine poses, seated forward bends, standing forward bends and then Head Stand, Dwi Pada, Shoulder Stand, Plough Pose, Supported Bridge and Viparita Karani, in that order, every day, without fail! This sequence revitalizes the body and improves overall health.
Sequencing for asanas is an extensive topic. These are just some examples. Within a given sequence, the asanas progress from one to the next building to a desired outcome. Similarly, an asana itself is a step-wise progression leading the final asana. The effect of the final asana depends not only on following the steps with precision but also on one’s conscious involvement in each step. Though involving the mind continuously seems to prolong the time it takes to attain and master the asana, the practitioner must practice mindfully in order to elevate their consciousness. This prepares the practitioner for the more advanced practices of concentration and meditation.
The practice of asana is a powerful tool for stilling the fluctuations of the mind as well as aligning the body, mind and spirit with a singularity of purpose. It is extremely difficult for the mind to wholly immerse itself in the object of its involvement. In the study of asana, one must allow the consciousness to involve itself only in the asana. To learn the precise movements leading to the asana and to mold the body into the desired shape is only a superficial part of practice. To completely merge the consciousness in the asana so that it assumes the very shape of the pose and eventually becomes one with the asana is the true inner learning that the yogi strives to maintain.
The physical sttributes and benefits of an asana are empirical in nature. However, when the student’s attention turns inward, within the body while in an asana, the practice becomes a journey towards self-realisation.
This is a lot of information, but there is more in the chapter. If you’d like to read everything Mr. Iyengar says about sequencing, you can read the entire chapter here.