Anyone can learn by practice and repetition. That’s why the Mysore method is so special: you are taught something, and then you are left to repeat it from memory, with a teacher watching to make sure it is done correctly. It doesn’t take long to memorize a sequence, especially when you add on just a little bit each day.

Prasarita Padottanasana is a tough one, though. It’s a more complicated vinyasa than the other standing poses, and in my experience needs a little more repetition to get correct. Which is fine, because you will get it right, even if it just takes a few more times of being led through.

However, some people like to study at home. Some people learn through watching, some through reading. This is all fine too. To that end, here is a video that shows the correct vinyasa for P.P. A through D as Sharath currently teaches it at KPJAYI, and how Guruji taught it as well.. I don’t see a date on the video– if anyone knows where/when it was taken, let me know!

And now, the correct vinyasa, written out. Note that the pattern for A and D is the same, and the pattern for B and C is the same. Numbered lines are counted in Sanskrit (ekam, dwe, trini, catvari, pancha).

From Samastitihi

Prasarita Padottanasana A

1. Inhale step out, hands on waist.
2. Exhale hands to floor, shoulder distance apart.
Inhale head up
3. Exhale head down. 5 breaths.
4. Inhale head up
Exhale stay.
5. Inhale come up to stand, hands to waist.
Exhale.

B

1. Inhale arms out
2. Exhale hands to waist.
Inhale there
3. Exhale head to floor. Hands stay on waist. 5 breaths.
4. Inhale all the way up, hands stay on waist.
Exhale.

C

1. Inhale arms out.
2. Exhale interlace hands.
Inhale there.
3. Exhale head to floor, hands up and over. 5 breaths.
4. Inhale all the way up, hands still interlaced.
Exhale.

D

1. Inhale hands on waist.
2. Exhale catch big toes.
Inhale head up
3. Exhale head down. 5 breaths.
4. Inhale head up
Exhale stay.
5. Inhale hands to waist come all the way up

Exhale Samastitihi.

Happy moon day! See you tomorrow.

 

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