Ashtanga Yoga and Vinyasa Krama
Consistency and Creativity
1 Month Program with Matthew Sweeney
My intention with these courses is to provide students an avenue for exploring
both the traditional side of Ashtanga Vinyasa Yoga and integrating
alternative sequencing displayed in the book Vinyasa Krama. Students can
pursue one or the other of these methods or a combination of the two. This
course will be a unique experiment in self-practice where the main goal is
individual guidance rather than adhering to rigid set formats.
This course is for committed practitioners willing to learn and enhance their practice of Asana, Paranayama and Meditation. It is preferable for students to commit for a complete month, although two weeks is also an option. In this case it is required that students come for the first two weeks.
For students who commit to the process and are returning for their second or third full month course, Teacher Training is also an option. Please keep in mind that although the basic structure of the course is certain, many of the smaller details, such as class times, may be subject to change. The course is limited to 20 students.
WEEKLY TIMETABLE
Sunday am: Led Vinyasa Class
Sunday pm: Technique Class
Monday am: Self Practice
Monday pm: Pranayama and Meditation Class
Tuesday am: Self Practice
Tuesday pm: Self Inquiry Class
Wednesday am: Self Practice
Wednesday pm: Teacher Training
Thurs and Fri am: Self Practice
Saturday: Day Off!
Chandra Krama: The Moon Sequence
9.00am. The first session will commence with an introduction about Vinyasa Yoga
and the practice of Chandra Krama. The Moon Sequence is a gentle flowing vinyasa
form accessible for all levels. Although this sequence was originally intended
for practice on the full moon, the new moon and during the menstrual cycle, it
is appropriate at any time for women or men. This sequence emphasises the hips,
groin, lower spine and abdominals, which will feel awake and alive after moving
through the postures. It takes pressure off the neck, shoulders and wrists
(common from the standard jumps in the Ashtanga series) and is useful as a
regular alternative to the intense heat of the traditional Ashtanga. Whether old
or young this sequence is great for any age. Some Yoga experience is
recommended.
Sunday Workshop (I)
Jumping Through and Jumping Back
3-6 pm. This class will explore the methods and techniques necessary to
implement greater ease and ability with jumping through and jumping back. It
will begin with a warm up for the wrists and then explore the jumps in
Suryanamaskara in a step by step manner. Using these techniques as a platform,
the progressive application of the jumps in and out of the sitting postures will
be developed - both cross-legged and straight-legged. These useful techniques
have been comprehensively developed over many years and are applicable for
students of any level.
Monday Afternoon: Pranayama and Meditation (I)
2-5pm. The first Pranayama class will cover essential details on applying Ujjayi
Pranayama (breathing with sound). A few different postures will be explored to
offer guidance for improving the breath in each Asana, and a simple counting
method for applying this Pranayama in a comfortable manner. An examination of
the therapeutic aspects of Pranayama and meditation will be covered. Metta
Bhavana, or the practice of loving kindness, a simple and beautiful Buddhist
meditation will conclude the session. Students are expected to implement each of
the Pranayama and meditation techniques into their daily practice for the week
following. Prior to the Self Practice sessions, from 1/2 hour to 1 hour is
allocated for sitting every morning.
Yoga Chikitsa: The Primary Series
9.00am. The second led session will begin with instruction on Uddiyana Bandha
and Nauli Kriya. Following this, Matthew will guide the students through the
Primary Series. Students will be encouraged to attempt the postures to their own
particular level of ability to avoid pain and injury and to maximize the sense
of joy and ease that is possible in the traditional sequence. An examination of
some of the anatomical and physiological outlines of the Primary seated postures
will conclude the session. Some Ashtanga Yoga experience is necessary for this
class, though students will be encouraged to omit any postures that are
particularly problematic.
Sunday Workshop (II)
Back Bending and Mula Bandha
3-6pm. This class will begin with a short Vinyasa warm up. This will be followed
by exploring variations of back bending and drop backs. Simple hands on
exercises will be provided to increase awareness of the articulation of the
lower spine, pelvic floor and psoas muscles. This session will also include some
practical advice for understanding and applying the Mula Bandha, or root lock
and will conclude with a group discussion.
Monday Afternoon: Pranayama and Meditation (II)
3-6pm. The second pranayama class will explore Viloma Pranayama and Anuloma
Pranayama, or breathing with pauses. These techniques are particularly helpful
for improvement of Ujjayi Paranayama and Kumbhaka, or breath retention. The
meditation covered will be on the development of awareness of each Chakra
(energy wheel) and the possible blockage/release in each.
Simha Krama: The Lion Sequence
9.00am. This sequence is the second series that Matthew has designed. The Lion
Sequence flows from the Moon Sequence, introducing postures that expand upon
concepts begun in the latter series. It involves exploration of different
standing postures, therapeutic back bends, a shoulder opening sequence and a
playful approach to various inversion postures. This sequence can be a useful
alternative to the traditional Intermediate Series where you may find certain
postures (or the whole sequence) becoming either too painful, impossible or
simply inappropriate for you.
Sunday Workshop (III)
Inversions and Beyond
3-6pm. This class will begin with a flowing vinyasa warm-up followed by an
exploration of headstand the fore-arm balance and handstand. For more
experienced students and for those who are revisiting the course, the session
will conclude with learning the beginning phases of the tic-tac, including
head-stand and hand-stand drop-overs. A combination of easy to follow techniques
and a fun atmosphere of learning will infuse this session. This class will
finish with a group discussion to end.
Monday Afternoon: Pranayama and Meditation (III)
3-6pm. The third Pranayama class will cover Nadi Shodana, or alternate nostril
breathing, considered to be the king of all Pranayama. The meditation sessions
will continue to explore the awareness of sensation within each Chakra.
Vinyasa Flow Session
Depending on the level of the group and the overall flow of the course this
class will vary from course to course – including the possibility of the
Intermediate Sequence, the Bound Sequence, the Flying Sequence or a random
concoction of fun. The main focus in the final week will be on individual
guidance – students can focus more on the traditional practice or on the
alternative sequencing depending on the need. Select students can attempt the
Bound and Flying Sequences in the Self practice sessions.
Sunday Workshop (IV)
3-6pm. This session will conclude with a summary from each of the technique
classes, a chance to cover some aspects of postures not already discussed,
including some advanced options for students at that level. To conclude
the final technique classes we will learn a Shiatsu and adjustment routine for
letting go into a deep relaxation.
Monday Afternoon: Pranayama and Meditation (IV)
3-6pm. The fourth Pranayama class will revisit some of the work already done and
add Kumbhaka, or breath retention, to each of the breathing techniques - Ujjayi,
Viloma, Anuloma and Nadi Shodana. A group discussion and exploration of the
spiritual dimension will conclude the session.