Asana

Basics of practice: Samasthitih | Ardha Surya Namaskara | Asana Detail

Equal Standing

Within the Ashtanga Vinyasa system postures are linked together through flowing movement (vinyasa), and the joining of that movement with the gaze, the breath and the currents of internal sensations. There are seven formal series of postures which are each practiced in sequential flow. All series begin with the Sun Salutations (Surya Namaskara) and contain the same standing postures. All end with the same finishing sequence. The postures sandwiched between vary from series to series, and are designed to address specific issues, such as structural integration, cleaning the nadis, or strengthening the internal mudras.

Most students practice the Primary or Intermediate series, and a few advanced students work into the Advanced series. As part of the practice, core strength and alignment are accessed by integrating movement with the structural patterns along the central axis of the body. This is accomplished by meditation on the structural tones in the pelvic floor which balance the body and opens its midline into deep direct experience of the life process. This forms a genuine ground for the further practices of Pranayama, opening of internal energy channels, awakening of kundalini, and meditation.

The practice allows us to see through the workings of our own minds, to ground our experience in the present moment and to have a compassionate and clear understanding of the ideas, beliefs and rituals which surround our yoga practice and daily lives. Ethical conduct, honesty and compassion are at the heart of the practice.

Samasthitih (Equal Standing)

Stand with the sides of the big toes touching. The heels can be together or slightly separated, depending on individual preferences or need. The weight is dropped immediately in front of the heels as the toes are spread open evenly.
The kneecaps are drawn up as is the whole front surface of the body. Likewise, the back surface of the body is drawn down.
The area of the heart is lifted and spread. The front edges of the armpits lift and widen as the back edges press down and widen. The centers of the ears are placed over the centers of the shoulders, which are over the centers of the hip joints.
The center of the perineum ascends, lifting the core of the body and making the center of the crown of the head ascend. The lower belly, just above the pubic bone, is drawn slightly back, giving an awareness of mulabandha.
The eyes remain steady on a point straight ahead.
Tune into the body’s central, vertical axis, which runs from the center of the crown through the center of the perineum, falling just in front of the heels. As an option, fold the hands as if praying.