Yoga Mala: The Seminal Treatise and Guide from the Living Master of Ashtanga Yoga

by Sri K. Pattabhi Jois, R. Sharath (Foreword by)

Overview

The seminal treatise and guide to Ashtanga yoga by the master of this increasingly popular discipline

There is a yoga boom in America, and Sri K. Pattabhi Jois is at the heart of it. One of the great yoga figures of our time, Jois brought Ashtanga yoga to the West a quarter of a century ago and has been the driving force behind its worldwide dissemination. Based on flowing, energetic movement, Ashtanga and the many forms of vinyasa yoga that grow directly out of it--have become the most widespread and influential styles of practice in the United States today.

Mala means "garland" in Sanskrit, and Yoga Mala--a "garland of yoga practice"--is Jois's distillation of Ashtanga. He first outlines the ethical principles and philosophy underlying the discipline and explains its important terms and concepts. Next he guides the reader through Ashtanga's versions of the Sun Salutation and its subsequent sequence of forty-two asanas, or poses, precisely describing how to execute each position and what benefits each provides.
Brought into English by Eddie Stern, a student of Jois's for twelve years and director of the Patanjali Yoga Shala in New York City, Yoga Mala will be an indispensable handbook for students and teachers of yoga for years to come.

Product Details

ISBN-13:	9781429965064
Publisher:	Farrar, Straus and Giroux
Publication date:	07/06/2010
Sold by:	Macmillan
Format:	eBook
Pages:	160
File size:	2 MB

About the Author

Sri K. Pattabhi Jois, a master of Ashtanga Yoga and a professor of Sanskrit, studied for twenty-five years with T. Krishnamacharya. He passed away in 2009 at the age of ninety-three.

Read an Excerpt

Yoga Mala

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By Sri K. Pattabhi Jois

Farrar, Straus and Giroux

Copyright © 2002 SRI K. PATTABHI JOIS
All rights reserved.
ISBN: 978-1-4299-6506-4

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CHAPTER 1

1. PADANGUSHTASANA

Padangushtasana has three vinyasas, of which the 2nd is the state of the asana (see figure).

METHOD

First, stand up straight, inhaling through the nostrils deeply, jump the legs apart as much as half a foot, slowly let the breath out, reach down and take hold of the big toes, lift the head and chest up completely without bending the knees, and stay in position while inhaling; this is the 1st vinyasa. Then, letting the breath out, take in the lower abdomen, place the head in the region between the two knees, straighten the knees, and stay in position, doing puraka and rechaka as much as possible; this is the 2nd vinyasa (see figure). Next, inhaling, slowly lift the head, remaining in position with the fingers holding the big toes; this is the 3rd vinyasa. Then exhale and return to Samasthiti. While in the state of this asana, the lower abdomen should be drawn in and held tightly, and rechaka and puraka should be done slowly and as much as possible. This is the way to do Padangushtasana.

BENEFITS

Padangushtasana dissolves the fat of the lower abdomen, and purifies both the kanda, or egg-shaped nerve plexus in the anal region, and the rectum.

CHAPTER 2

2. PADAHASTASANA

Padahastasana has three vinyasas. The 2nd vinyasa is the state of the asana.

METHOD

To begin, stand with the legs as much as half a foot apart, as in Padangushthasana, and doing puraka and then rechaka, place palms under the feet and, doing puraka, lift the head up and stay in position; this is the 1st vinyasa. Then, doing rechaka, place the head in the region between the knees, keeping knees straight, and hold position, doing rechaka and puraka fully as much as possible; this is the 2nd vinyasa. Then, taking the breath in, lift only the head; this is the 3rd vinyasa. Then Samasthiti, as in the earlier asana. In the state of this asana, the lower abdomen should be drawn in tightly, and rechaka and puraka done as much as possible.

BENEFITS

Padahastasana purifies the anal canal, kidneys, and lower abdomen.

CHAPTER 3

3. UTTHITA TRIKONASANA

Utthita Trikonasana has five vinyasas, of which the 2nd and 4th are the states of the asana. Rechaka and puraka should be performed as above and, as with the Surya Namaskara, rechaka occurs in the even-numbered vinyasas and puraka in the odd. Aspirants should note the correct movements of both, and perform them properly.

METHOD

First, beginning with puraka, jump the legs open to the right, three feet apart, stretch the arms out wide on either side of the torso at chest level, and hold; this is the 1st vinyasa. Then, turn the right foot to the right and exhaling, reach down and take hold of the big toe of the right foot with the right hand, lift up the other arm, fix the gaze on its fingertips, and do puraka and rechaka slowly and as much as possible; this is the 2nd vinyasa; for this vinyasa, both knees must be kept straight (see figure.) Then, doing puraka, return to the position of the 1st vinyasa, and hold; this is the 3rd vinyasa. Then, turn the left foot to the left, and doing rechaka, reach down and take hold of the big toe, gaze at the tip of the raised hand, and do puraka and rechaka as much as possible; this is the 4th vinyasa. Then, doing puraka, return to the position of the 1st vinyasa; this is the 5th vinyasa. Then, return to Samasthiti.

BENEFITS

Utthita Trikonasana dissolves the bad fat at the waist, and brings the body into shape. It also expands the narrow portion of the breathing channel and strengthens the backbone.

CHAPTER 4

4. UTTHITA PARSHVAKONASANA

This asana has five vinyasas, of which the 2nd and 4th constitute the states of the asana (see figure). Rechaka and puraka should follow the method described for earlier asanas.

METHOD

For this asana, jump the legs open to the right, doing puraka, and stand with the legs as much as five feet apart, as in Trikonasana, stretching out the arms tightly at the level of the chest, and swelling the chest. Then, doing rechaka, turn the right foot out, bend the knee completely, place the right hand by the side of the right foot, stretch the left arm straight out over the ear, and gaze at the fingertips; this is the 2nd vinyasa, which is the state of the asana and during which puraka and rechaka should be done as much as possible. Then, doing puraka, return to the position of the 1st vinyasa; this is the 3rd vinyasa. Then, as with the right leg and doing rechaka, repeat above for the left leg; this is the 4th vinyasa. Next, doing puraka, return to the position of the 1st vinyasa; this is the 5th vinyasa. Then come to Samasthiti.

In the 2nd and 4th vinyasas, which are the states of this asana, the body should be held tightly, and rechaka and puraka done slowly and as much as possible. Indeed, in whatever asana, aspirants should not forget to perform rechaka and puraka slowly and as much as possible while in the asana's state.

BENEFITS

Utthita Parshvakonasana purifies the ribs and lower abdomen, dissolves the bad fat at the waist, and softens the limbs so that subsequent asanas can be more easily practiced.

CHAPTER 5

5. PRASARITA PADOTTANASANA (A)

This four-part asana has five vinyasas, of which the 3rd is the state of the asana. In the 2nd vinyasa, aspirants should note that both rechaka and puraka are to be performed.

METHOD

Jump to the right, doing puraka and spreading the legs as much as five feet apart, as in Utthita Parshvakonasana, and place the hands on the waist; this is the 1st vinyasa. Then, doing rechaka, press the hands to the floor with the fingertips in line with the big toes, keeping the head lifted and doing puraka slowly; this is the 2nd vinyasa. Next, doing rechaka, place the head on the floor between the hands, keeping the legs straight and tight, and hold position with waist lifted, doing puraka and rechaka as much as possible; this is the 3rd vinyasa, during which the stomach should be drawn in properly, using only the uddiyana bandha, or stomach lock, and by slightly loosening the mula bandha, or anal lock (see figure). Then, doing puraka, lift and hold the head up completely, and do rechaka; this is the 4th vinyasa. Next, doing puraka, lift the hands and place them on the waist, and return to the position of the 1st vinyasa; this is the 5th vinyasa. Then follows Samasthiti.

PRASARITA PADOTTANASANA (B)

This is the second part of Prasarita Padottanasana. Rechaka and puraka should be performed as above.

METHOD

Doing puraka, stand, as in Prasarita Padottanasana (A), stretch arms out to the sides at chest level and straighten them, as in Trikonasana, and hold position; this is the 1st vinyasa. Then, doing rechaka, place the hands on the waist; this is the 2nd vinyasa. Next, after doing puraka and then rechaka, place the head slowly on the floor, using the strength of the waist and legs, and do puraka and rechaka as much as possible; this is the 3rd vinyasa. Then, without placing the hands on the floor and doing puraka, lift the head up, using only the strength of the waist and legs, and stand up straight; this is the 4th vinyasa. Next, after doing rechaka and then puraka, bring arms out wide at the level of the chest, as described in the 1st vinyasa, and hold position; this is the 5th vinyasa. (Aspirants should note that in each part of Prasarita Padottanasana, both rechaka and puraka occur in the same vinyasas.)

PRASARITA PADOTTANASANA (C)

METHOD

Place hands on waist and stand, doing puraka, as in (A) and (B) above; this is the 1st vinyasa. Then, doing rechaka, lock the fingers behind the back, swell the chest, and stand; this is the 2nd vinyasa. Then, doing puraka and then rechaka, slowly place the head on the floor, straightening and tightening both the arms and legs, and do puraka and rechaka as much as possible; this is the 3rd vinyasa. Then, doing puraka and without unlocking the hands, lift the head up, using the strength of the waist only; this is the 4th vinyasa. Then, after doing rechaka and then puraka, unlock the hands from behind the back and place them on the waist; this is the 5th vinyasa. Then come into Samasthiti.

PRASARITA PADOTTANASANA (D)

METHOD

Stand with the legs apart, as in Prasarita Padottanasana (A), and doing puraka, place the hands on the waist; this is the 1st vinyasa. Then, while doing rechaka, take hold of the big toes and lift the head, keeping the arms and spine straight; this is the 2nd vinyasa. Then, doing puraka and again rechaka, place the center of the head on the floor in line with the feet, keeping the legs straight and the lower abdomen pulled in, and breathe fully and deeply as much as possible; this is the 3rd vinyasa. Next, doing puraka, lift the head up completely and hold, doing rechaka; this is the 4th vinyasa. Then, doing puraka, lift the hands, place them on the waist, and return to the position of the 1st vinyasa; this is the 5th vinyasa. Then follows Samasthiti.

BENEFITS

Great attention should be paid to the stomach and the anal channel while practicing the four parts of Prasarita Padottanasana. It is best to learn the proper method from a Guru. If this is done, the anal canal will be purified, the bad fat in the lower abdomen will dissolve, the waist will become thin and strong, and the body will become light and beautiful. This asana also cures constipation, and purifies the top part of the spinal column and the waist.

CHAPTER 6

6. PARSHVOTTANASANA

Parshvottanasana has only five vinyasas, the 2nd and 4th of which are the states of the asana. Rechaka and puraka are as in Trikonasana.

METHOD

Jump to the right, standing with the legs three feet apart, as described in Trikonasana, bring hands together behind the back in a prayer position and, doing puraka, turn the right foot and waist to the right, and lift the chest; this is the 1st vinyasa. Then, doing rechaka slowly, touch the nose to the knee without bending the knees, and hold position, doing puraka and rechaka as much as possible; this is the 2nd vinyasa (see figure). Then, doing puraka, lift the head up and turn to face the left, following the method for the 1st vinyasa; this is the 3rd vinyasa. Then, doing rechaka, touch the knee with the nose and hold, while doing puraka and rechaka as much as possible; this is the 4th vinyasa. Then, inhale, lift the head and chest, using the strength of the waist, and stand up straight; this is the 5th vinyasa. Then, Samasthiti.

BENEFITS

Like Prasarita Padottanasana, Parshvottanasana eliminates the bad fat at the waist, which makes the lower abdomen thin, the waist strong, and the body light.

IN SHORT, ALL THE ASANAS DESCRIBED ABOVE LOOSEN THE LIMBS OF THE BODY, which aids movement and renders the practice of subsequent asanas easier. They can be done by men and women of all ages. For people suffering from rheumatic or joint pain, the first and second Surya Namaskara and first six asanas are especially important. Done properly with rechaka and puraka, they eliminate the pain that occurs in the joints, and help the body to become light and healthy. It is very important, however, that the particulars of the vinyasas above be kept in mind during practice by those who are weak or ill. As these are very difficult to convey to aspirants, however much the correct method for doing the asanas is described, it is better that they learn them from a Guru first, and then practice them.

CHAPTER 7

7. UTTHITA HASTA PADANGUSHTASANA

There are fourteen vinyasas in this asana. The 2nd, 4th, 7th, 9th, 11th, and 14th vinyasas are the states of the asana.

METHOD

First, join the legs together, hold the arms by the sides, and stand erect. Then, doing puraka, place the left hand on the waist, straighten the right arm, raise the right leg, catch hold of the big toe with the right hand, and straighten the knees, chest, and waist (see figure); this is the 1st vinyasa. Holding this posture and doing rechaka, touch the nose to the knee, which is lifted, and hold, doing puraka and rechaka as much as possible; this is the 2nd vinyasa. Then, doing puraka slowly, lift the head, straighten the chest and waist, and stand as shown in the figure for the 1st vinyasa; this is the 3rd vinyasa. Next, doing rechaka, bring the right leg out to the right, hold the arm, leg, waist, and chest straight, and look to the left, breathing fully and deeply as much as possible; this the 4th vinyasa. Then, doing puraka, bring the leg back to the center, as in the 1st vinyasa; this is the 5th vinyasa. Next, doing rechaka and keeping the leg lifted, touch the nose to the right knee; this is the 6th vinyasa. Then, doing puraka, lift the head, straighten the chest and waist, and stand straight, placing the hands on the waist and keeping the raised right leg extended straight, while breathing fully and deeply as much as possible; this is the 7th vinyasa. Then, doing rechaka, bring the right leg down. Repeat the above for the left leg.

BENEFITS

Utthita Hasta Padangushtasana loosens the hip joints, destroys defects of the testicles and male organ of generation, and purifies and strengthens the vertebral column, waist, hips, and lower abdomen. It also eliminates constipation.

CHAPTER 8

8. ARDHA BADDHA PADMOTTANASANA

This asana has nine vinyasas, the 1st, 2nd, 6th, and 7th of which are the states of the asana (see figure for 2nd vinyasa). A sadhaka, or spiritual aspirant, should practice it under the careful guidance of a Guru.

METHOD

First, stand erect. Then, doing puraka, place the right foot on the left thigh, pressing the heel into the lower abdomen, circle the right arm around the back, grasp the right big toe with the right hand, and place the left hand on the waist; this is the 1st vinyasa. Next, after doing rechaka slowly, bend at the waist, press the left hand to the floor by the side of the left foot, straighten the knee, and touch the knee with nose, doing puraka and rechaka slowly, as much as possible; this is the 2nd vinyasa. Then, doing puraka, lift the head only; this is the 3rd vinyasa. Next, doing rechaka and then puraka, stand up straight again, place left hand on waist; this the 4th vinyasa. Then, doing rechaka, release the right leg, which is in the Padmasana form, and straighten it; this is the 5th vinyasa. Next, place the left foot on the right thigh, bring the left arm around the back, take hold of the big toe of the left leg with the left hand, as outlined for the right, place right hand on waist, and stand, doing puraka; this is the 6th vinyasa. Then, as for the 2nd vinyasa and doing rechaka, bend forward, place the right hand on the floor by the right leg, which is straight, and touch the knee with the nose, doing puraka and rechaka as much as possible; this is the 7th vinyasa. Then, doing puraka, lift the head only; this is the 8th vinyasa. Next, doing rechaka and then puraka, place the right hand on the waist and stand up straight; this is the 9th vinyasa. (Aspirants should note that asanas such as this one which involve both legs are to be performed with the left leg as with the right.)

(Continues...)

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Excerpted from Yoga Mala by Sri K. Pattabhi Jois. Copyright © 2002 SRI K. PATTABHI JOIS. Excerpted by permission of Farrar, Straus and Giroux.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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Table of Contents

Contents

Title Page,
Foreword,
Foreword,
Preface,
Yoga Asanas,
1. Padangushtasana,
2. Padahastasana,
3. Utthita Trikonasana,
4. Utthita Parshvakonasana,
5. Prasarita Padottanasana (A),
6. Parshvottanasana,
7. Utthita Hasta Padangushtasana,
8. Ardha Baddha Padmottanasana,
9. Utkatasana,
10. Virabhadrasana,
11. Paschimattanasana,
12. Purvatanasana,
13. Ardha Baddha Padma Paschimattanasana,
14. Tiriangmukhaikapada Paschimattanasana,
15. Janu Shirshasana (A),
16. Marichyasana (A),
17. Marichyasana (B),
18. Marichyasana (C),
19. Marichyasana (D),
20. Navasana,
21. Bhujapidasana,
22. Kurmasana,
23. Garbha Pindasana,
24. Kukkutasana,
25. Baddha Konasana,
26. Upavishta Konasana,
27. Supta Konasana,
28. Supta Padangushtasana,
29. Ubhaya Padangushtasana,
30. Urdhva Mukha Paschimattanasana,
31. Setu Bandhasana,
32. Sarvangasana,
33. Halasana,
34. Karnapidasana,
35. Urdhva Padmasana,
36. Pindasana,
37. Matsyasana,
38. Uttana Padasana,
39. Shirshasana,
40. Baddha Padmasana,
41. Padmasana,
42. Uth Pluthi,
Sri Shringeri Jagadguru Mahasamsthanam,
Acknowledgments,
Notes,
Copyright Page,

Editorial Reviews

Long before there was a yoga boom, Sri K. Pattabhi Jois brought Ashtanga yoga to the West. The flowing, energetic movement of this yoga tradition has made it the most widespread and popular of styles in the United States today. Yoga Mala, which in Sanskrit means "a garland of yoga practice," presents the Ashtanga yoga both as a philosophical and ethical system and a fulfilling physical activity. Serious yet accessible, this treatise presents a trustworthy guide to an increasing popular system.