Here is an informative description of this new book on Nadi Shodana, the Intermediate Series in its proper context. So much more than a mere guide to the
asanas of the Second Series. Personally I especially appriciate the many tips and cautions on how to practice safely, and it is so wonderful to have this
paired with his great knowledge of yoga philosophy. I have included the preface, the editorial reviews and a list of contents. This should be more than enough
information for anyone on whether to buy this excellent book.
"Ashtanga Yoga: The Intermediate Series - Mythology, Anatomy, and Practice"
by Gregor Maehle
with Dr Monica Gauci, chiropractor
• Paperback: 232 pages (22 + 210)
• Publisher: New World Library; 1 edition (December 22, 2009)
• Language: English
• ISBN-: 978-1-57731-669-5
• Product Dimensions: 10.9 in. x 8.2 in. (28 cm x 21 cm)
• Shipping Weight: 1.2 pounds
Product Description:
In this much-anticipated follow-up to his first book, Ashtanga Yoga: Practice and Philosophy, Gregor Maehle offers a detailed and multifaceted guide to Ashtanga Yoga's Intermediate Series. An expert yogi and teacher, Maehle will guide you to your next level with an unprecedented depth of anatomical explanation and unparalleled attention to the practice's philosophical and mythological heritage. You will learn:
* The background and applications of each of the three forms of yoga: Karma, Bhakti, and Jnana
* How to use Indian myth and cosmology to deepen your practice
* The importance of the Sanskrit language to the yogic tradition
* The mythology behind the names of the Intermediate Series postures
* The functions and limitations of body parts integral to the Intermediate Series, including the spine, the sacroiliac joint, the shoulder joint, and the hip joint
* How to reap the full benefits of practicing the Intermediate Series
Maehle meticulously explores all twenty-seven postures of the Intermediate Series through photos, anatomical line drawings, and practical, informative sidebars. He also discusses the philosophical and spiritual background of Ashtanga Yoga and places the practice within the context of Indian cultural history. With passionate erudition, Maehle will prepare you to reap physical, spiritual, and mental fulfillment from your evolving practice.
Preface
"After my first book, Ashtanga Yoga: Practice and Philosophy, was published, many readers approached me requesting that I write a book on the intricacies of the Intermediate Series of Ashtanga Yoga.
During the writing of this new book, which took more than two years, it became apparent to me that so much that we know today about yoga goes back to the late Shri T. Krishnamacharya. Although I never studied with the great master, I had the great fortune of working with four of his students, B.N.S. Iyengar, K. Pattabhi Jois, B.K.S. Iyengar, and A.G. Mohan.
In this book I am attempting to present the original, integrative yoga that became fractured following Krishnamacharya's demise in 1989 [more than a 100 years old]. You will find ever present in this book T. Krishnamacharya's emphasis on learning scripture, devotion, understanding Sanskrit, adapting the practice to the individual, and doing whatever is reasonable and beneficial to the student.
Although I made every effort to present this yoga in its original true form, I am aware that my representation does not even come close to the master's learning and understanding."
In the introduction (p. xv), Maehle writes about:
• Origins of Ashtanga Yoga
• The Eight Limbs
• The Russian-Doll Model of the Eight Limbs
• The Importance of Asana
• Putting Technique in the Proper Context
• The Intermediate Series of Postures
• The Benefits of Practicing the Intermediate Series
• Prerequisites for Practicing the Intermediate Series
- Proficient Performance of Postures
- Attainment of Yoga Chikitsa
- Attainment of Strength and Endurance
• A Final Word on Readiness
Editorial Reviews:
"Gregor Maehle's Ashtanga Yoga - The Intermediate Series is a treasure chest of practical gems. He weaves together important insights into the anatomy and form of the yoga postures with the contemplative and internal aspects of yoga practice. Tying together philosophy, myth, and subtle practices, he gives the student an ever-deepening experience of the true tradition of yoga."
- Richard Freeman, founder of the Yoga Workshop in Boulder, Colorado
"Gregor Maehle's first book, Ashtanga Yoga: Practice and Philosophy, was a valuable and welcome addition to the available resources on Ashtanga Yoga. His latest book, Ashtanga Yoga - The Intermediate Series, guides us further down the path, leading deeper into the realms of this dynamic system. Gregor's concise and insightful explanations of the practice, theory, philosophy, and anatomical details of Ashtanga Yoga bring to life the beauty and elegance found within the minutiae of the practice. Thank you again, Gregor!"
- David Swenson, author of Ashtanga Yoga: The Practice Manual
"I was pleased to find that once again Gregor Maehle has done an excellent job of presenting the traditional method of Ashtanga Yoga. This book provides a wealth of background information essential for building the context needed to fully benefit from this profound method of yoga - to prepare the soil so the practice bears the intended fruit. Students need to do the work of reading and studying the ancient texts in order to fully appreciate the practice, to have a context in which it can fit. This book helps to fill in many of those blanks. I salute Gregor for his hard work and his studiousness and thank him for helping to maintain the authentic, traditional practice, thus enabling students to have the intended experience of this great form of yoga."
- Chuck Miller, Ashtanga Yoga teacher, senior student of Shri K. Pattabhi Jois since 1980
"Gregor Maehle presents a carefully crafted and thoroughly researched view of the Ashtanga Yoga Intermediate Series. The first available book on the topic*, this is a great guide for students of Ashtanga Yoga and a valuable resource for all yoga practitioners wishing to study the Intermediate Series in more detail. The anatomical explanations, illustrations, and technical assistance will be very beneficial for many students and teachers alike."
- Kino MacGregor, founder of Miami Life Center and creator of instructional Ashtanga Yoga DVDs
[* ... "first available book on the topic"... yes, if by topic she was referring to more than what has been presented in e.g. David Swenson's "Practice Manual" (1999), and in Petri Räisänen's book "Nadi Sodhana" (2008) which was published only in Finnish (spoken and understood by about six million people); both Swenson and Räisänen do discuss the Intermediate Series in detail. However, this new book by Maehle would also be my first choice, as an in-depth guide to the Second Series.]
"I wish this book had been around when I was introduced to the Intermediate Series. It is immensely informative - a must-read for every practitioner who would like to look beyond the form. When embarking on the journey of the Intermediate Series, one intuitively understands that there is a depth to this practice that is beyond words. This book has given me great insight into the richness and interconnectedness of our practice and helped me understand why I have always felt this way."
- Angelika Knoerzer, director of North Sydney Yoga
CONTENTS
Acknowledgements xi
Preface xiii
Introduction xv
PART 1 Roots
1 Jnana, Bhakti, and Karma: The Three Forms of Yoga 3
- Jnana Yoga
- Bhakti Yoga 5
- Karma Yoga 6
- The Many Modes of Karma Yoga 7
- Ashtanga Yoga: The Architecture of Karma Yoga 8
- Understanding Samadhi through Indian Spirituality 13
2 Using Indian Myth and Cosmology to Deepen Your Practice 15
- Myth and the Development of the Higher Self 16
- Myth and Your Meditation Deity
- The Brahman 17
- An Intimate Relationship with the Divine 18
- True Religion 19
3 Sanskrit: The Sacred Language of Yoga 21
- The Four Phases of Sound ; Para, Pashyanti, Madhyama, Vaikhari etc
- Sanskrit as a Spiritual Discipline 24
- The Sanskrit Tradition 25
- Reading Shastra 26
4 The Mythology of the Intermediate Postures 29
- The Categories of Postures ; lifeless, animals, human, divine
- Mythology of Posture Names 30
5 The Antiquity of Ashtanga Vinyasa Yoga 53
- The Dwindling Number of Asanas 54
- The Lack of Scriptural Evidence
- Ashtanga Vinyasa Yoga as a Vedic Adjunct
PART 2 Practice
6 Anatomy: Understanding the Capabilities and Limitations of Your Body 59
- Do Postures Have to Be Painful? 60 (discomfort, unnecessary, karmic)
- Anatomical Foci of the Intermediate Series Postures 62
- The Spine
- The Sacroiliac Joints 65
- The Hip Joint 69
- The Shoulder Joint 71 (shoulder injuries p. 74-)
7 Respiratory Movements and the Breath 79
- Anatomy of the Outer, or Gross, Breath 80
- Pranayama and the Anatomy of the Inner, or Subtle, Breath 81
- Breathing during Performance of Intermediate Series Postures 84
8 Reaping the Benefits of the Intermediate Series 87
- General Guidelines (ultimate goal of yoga, embrace the eight limbs, sanskrit, anatomy, breathe mindfully)
- Specific Guidlines 89 (postures one by one, qualified teacher, steady pace & go with the flow)
PART 3 The Intermediate Series of Asanas (Postures)
Introduction 93
- The Three Essential Sequences
- The Connective Sections
- Function of the Essential Sequences and Connective Sections
- Relationship of Intermediate Series with Other Series 94
Warm-up Postures 95
First Connective Section 100
- Pashasana (Noose Posture) 100
- Krounchasana (Heron Posture) 103
Backbend Sequence 106
- Shalabhasana (Locust Posture) 106
- Bhekasana (Frog Posture) 108
- Dhanurasana (Bow-Shaped Posture) 112
- Parshva Dhanurasana (Side Bow Posture) 113
- Ushtrasana (Camel Posture) 115
- Laghu Vajrasana (Little Thunderbolt Posture) 117
- Kapotasana (Pigeon Posture) 118
- Supta Vajrasana (Reclining Thunderbolt Posture) 124
Second Connective Section 128
- Bakasana (Crane Posture) 128
- Bharadvjasana (P. Dedicated to Rishi Bharadvaja) 130
- Ardha Matsyendrasana (P. Ded. to Matsyendranath, Half-Version) 132
Leg-behind-Head Sequence 134
- Ekapada Shirshasana (One-Leg-behind-the-Head Posture) 137
- Dvipada Shirshasana (Two-Legs-behind-the-Head Posture) 144
- Yoganidrasana (Yogic Sleep Posture) 147
Third Connective Section 148
- Tittibhasana (Insect Posture) 148
Arm-Balance Sequence 151
- Pincha Mayurasana (Feathers of the Peacock Posture) 152
- Karandavasana (Waterfowl [aka Duck] Posture) 155
- Mayurasana (Peacock Posture) 160
- Nakrasana (Crocodile Posture) 163
Fourth Connective Section 166
- Vatayanasana (Window [aka Horse] Posture) 166
- Parighasana (Iron Cage Posture) 171
- Gaumukhasana (Cow Face Posture) 173
- Supta Urdhva Pada Vajrasana (Reclining Thunderbolt P. w. 1 Foot up) 176
- Mukta Hasta Shirshasana (Free Hands Headstand) 178
- Baddha Hasta Shirshasana (Bound Hands Headstand) 182
Backbending, Cool-down, and Relaxation Postures 186
Epilogue 189
Glossary 190
Bibliography 197
Index 199
About the Author 209
I only wish that the paper quality would have been a bit higher: "Printed in Canada on 100% postconsumer-waste recycled paper". Well it is good enough to read and watch the pictures off of. Time will tell if it was a good choice of paper. Regarding the quality of the contents, I have no doubt whatsoever.
/Panchama Viramitra Iraputra
"Ashtanga Yoga: The Intermediate Series - Mythology, Anatomy, and Practice"
by Gregor Maehle
with Dr Monica Gauci, chiropractor
• Paperback: 232 pages (22 + 210)
• Publisher: New World Library; 1 edition (December 22, 2009)
• Language: English
• ISBN-: 978-1-57731-669-5
• Product Dimensions: 10.9 in. x 8.2 in. (28 cm x 21 cm)
• Shipping Weight: 1.2 pounds
Product Description:
In this much-anticipated follow-up to his first book, Ashtanga Yoga: Practice and Philosophy, Gregor Maehle offers a detailed and multifaceted guide to Ashtanga Yoga's Intermediate Series. An expert yogi and teacher, Maehle will guide you to your next level with an unprecedented depth of anatomical explanation and unparalleled attention to the practice's philosophical and mythological heritage. You will learn:
* The background and applications of each of the three forms of yoga: Karma, Bhakti, and Jnana
* How to use Indian myth and cosmology to deepen your practice
* The importance of the Sanskrit language to the yogic tradition
* The mythology behind the names of the Intermediate Series postures
* The functions and limitations of body parts integral to the Intermediate Series, including the spine, the sacroiliac joint, the shoulder joint, and the hip joint
* How to reap the full benefits of practicing the Intermediate Series
Maehle meticulously explores all twenty-seven postures of the Intermediate Series through photos, anatomical line drawings, and practical, informative sidebars. He also discusses the philosophical and spiritual background of Ashtanga Yoga and places the practice within the context of Indian cultural history. With passionate erudition, Maehle will prepare you to reap physical, spiritual, and mental fulfillment from your evolving practice.
Preface
"After my first book, Ashtanga Yoga: Practice and Philosophy, was published, many readers approached me requesting that I write a book on the intricacies of the Intermediate Series of Ashtanga Yoga.
During the writing of this new book, which took more than two years, it became apparent to me that so much that we know today about yoga goes back to the late Shri T. Krishnamacharya. Although I never studied with the great master, I had the great fortune of working with four of his students, B.N.S. Iyengar, K. Pattabhi Jois, B.K.S. Iyengar, and A.G. Mohan.
In this book I am attempting to present the original, integrative yoga that became fractured following Krishnamacharya's demise in 1989 [more than a 100 years old]. You will find ever present in this book T. Krishnamacharya's emphasis on learning scripture, devotion, understanding Sanskrit, adapting the practice to the individual, and doing whatever is reasonable and beneficial to the student.
Although I made every effort to present this yoga in its original true form, I am aware that my representation does not even come close to the master's learning and understanding."
In the introduction (p. xv), Maehle writes about:
• Origins of Ashtanga Yoga
• The Eight Limbs
• The Russian-Doll Model of the Eight Limbs
• The Importance of Asana
• Putting Technique in the Proper Context
• The Intermediate Series of Postures
• The Benefits of Practicing the Intermediate Series
• Prerequisites for Practicing the Intermediate Series
- Proficient Performance of Postures
- Attainment of Yoga Chikitsa
- Attainment of Strength and Endurance
• A Final Word on Readiness
Editorial Reviews:
"Gregor Maehle's Ashtanga Yoga - The Intermediate Series is a treasure chest of practical gems. He weaves together important insights into the anatomy and form of the yoga postures with the contemplative and internal aspects of yoga practice. Tying together philosophy, myth, and subtle practices, he gives the student an ever-deepening experience of the true tradition of yoga."
- Richard Freeman, founder of the Yoga Workshop in Boulder, Colorado
"Gregor Maehle's first book, Ashtanga Yoga: Practice and Philosophy, was a valuable and welcome addition to the available resources on Ashtanga Yoga. His latest book, Ashtanga Yoga - The Intermediate Series, guides us further down the path, leading deeper into the realms of this dynamic system. Gregor's concise and insightful explanations of the practice, theory, philosophy, and anatomical details of Ashtanga Yoga bring to life the beauty and elegance found within the minutiae of the practice. Thank you again, Gregor!"
- David Swenson, author of Ashtanga Yoga: The Practice Manual
"I was pleased to find that once again Gregor Maehle has done an excellent job of presenting the traditional method of Ashtanga Yoga. This book provides a wealth of background information essential for building the context needed to fully benefit from this profound method of yoga - to prepare the soil so the practice bears the intended fruit. Students need to do the work of reading and studying the ancient texts in order to fully appreciate the practice, to have a context in which it can fit. This book helps to fill in many of those blanks. I salute Gregor for his hard work and his studiousness and thank him for helping to maintain the authentic, traditional practice, thus enabling students to have the intended experience of this great form of yoga."
- Chuck Miller, Ashtanga Yoga teacher, senior student of Shri K. Pattabhi Jois since 1980
"Gregor Maehle presents a carefully crafted and thoroughly researched view of the Ashtanga Yoga Intermediate Series. The first available book on the topic*, this is a great guide for students of Ashtanga Yoga and a valuable resource for all yoga practitioners wishing to study the Intermediate Series in more detail. The anatomical explanations, illustrations, and technical assistance will be very beneficial for many students and teachers alike."
- Kino MacGregor, founder of Miami Life Center and creator of instructional Ashtanga Yoga DVDs
[* ... "first available book on the topic"... yes, if by topic she was referring to more than what has been presented in e.g. David Swenson's "Practice Manual" (1999), and in Petri Räisänen's book "Nadi Sodhana" (2008) which was published only in Finnish (spoken and understood by about six million people); both Swenson and Räisänen do discuss the Intermediate Series in detail. However, this new book by Maehle would also be my first choice, as an in-depth guide to the Second Series.]
"I wish this book had been around when I was introduced to the Intermediate Series. It is immensely informative - a must-read for every practitioner who would like to look beyond the form. When embarking on the journey of the Intermediate Series, one intuitively understands that there is a depth to this practice that is beyond words. This book has given me great insight into the richness and interconnectedness of our practice and helped me understand why I have always felt this way."
- Angelika Knoerzer, director of North Sydney Yoga
CONTENTS
Acknowledgements xi
Preface xiii
Introduction xv
PART 1 Roots
1 Jnana, Bhakti, and Karma: The Three Forms of Yoga 3
- Jnana Yoga
- Bhakti Yoga 5
- Karma Yoga 6
- The Many Modes of Karma Yoga 7
- Ashtanga Yoga: The Architecture of Karma Yoga 8
- Understanding Samadhi through Indian Spirituality 13
2 Using Indian Myth and Cosmology to Deepen Your Practice 15
- Myth and the Development of the Higher Self 16
- Myth and Your Meditation Deity
- The Brahman 17
- An Intimate Relationship with the Divine 18
- True Religion 19
3 Sanskrit: The Sacred Language of Yoga 21
- The Four Phases of Sound ; Para, Pashyanti, Madhyama, Vaikhari etc
- Sanskrit as a Spiritual Discipline 24
- The Sanskrit Tradition 25
- Reading Shastra 26
4 The Mythology of the Intermediate Postures 29
- The Categories of Postures ; lifeless, animals, human, divine
- Mythology of Posture Names 30
5 The Antiquity of Ashtanga Vinyasa Yoga 53
- The Dwindling Number of Asanas 54
- The Lack of Scriptural Evidence
- Ashtanga Vinyasa Yoga as a Vedic Adjunct
PART 2 Practice
6 Anatomy: Understanding the Capabilities and Limitations of Your Body 59
- Do Postures Have to Be Painful? 60 (discomfort, unnecessary, karmic)
- Anatomical Foci of the Intermediate Series Postures 62
- The Spine
- The Sacroiliac Joints 65
- The Hip Joint 69
- The Shoulder Joint 71 (shoulder injuries p. 74-)
7 Respiratory Movements and the Breath 79
- Anatomy of the Outer, or Gross, Breath 80
- Pranayama and the Anatomy of the Inner, or Subtle, Breath 81
- Breathing during Performance of Intermediate Series Postures 84
8 Reaping the Benefits of the Intermediate Series 87
- General Guidelines (ultimate goal of yoga, embrace the eight limbs, sanskrit, anatomy, breathe mindfully)
- Specific Guidlines 89 (postures one by one, qualified teacher, steady pace & go with the flow)
PART 3 The Intermediate Series of Asanas (Postures)
Introduction 93
- The Three Essential Sequences
- The Connective Sections
- Function of the Essential Sequences and Connective Sections
- Relationship of Intermediate Series with Other Series 94
Warm-up Postures 95
First Connective Section 100
- Pashasana (Noose Posture) 100
- Krounchasana (Heron Posture) 103
Backbend Sequence 106
- Shalabhasana (Locust Posture) 106
- Bhekasana (Frog Posture) 108
- Dhanurasana (Bow-Shaped Posture) 112
- Parshva Dhanurasana (Side Bow Posture) 113
- Ushtrasana (Camel Posture) 115
- Laghu Vajrasana (Little Thunderbolt Posture) 117
- Kapotasana (Pigeon Posture) 118
- Supta Vajrasana (Reclining Thunderbolt Posture) 124
Second Connective Section 128
- Bakasana (Crane Posture) 128
- Bharadvjasana (P. Dedicated to Rishi Bharadvaja) 130
- Ardha Matsyendrasana (P. Ded. to Matsyendranath, Half-Version) 132
Leg-behind-Head Sequence 134
- Ekapada Shirshasana (One-Leg-behind-the-Head Posture) 137
- Dvipada Shirshasana (Two-Legs-behind-the-Head Posture) 144
- Yoganidrasana (Yogic Sleep Posture) 147
Third Connective Section 148
- Tittibhasana (Insect Posture) 148
Arm-Balance Sequence 151
- Pincha Mayurasana (Feathers of the Peacock Posture) 152
- Karandavasana (Waterfowl [aka Duck] Posture) 155
- Mayurasana (Peacock Posture) 160
- Nakrasana (Crocodile Posture) 163
Fourth Connective Section 166
- Vatayanasana (Window [aka Horse] Posture) 166
- Parighasana (Iron Cage Posture) 171
- Gaumukhasana (Cow Face Posture) 173
- Supta Urdhva Pada Vajrasana (Reclining Thunderbolt P. w. 1 Foot up) 176
- Mukta Hasta Shirshasana (Free Hands Headstand) 178
- Baddha Hasta Shirshasana (Bound Hands Headstand) 182
Backbending, Cool-down, and Relaxation Postures 186
Epilogue 189
Glossary 190
Bibliography 197
Index 199
About the Author 209
I only wish that the paper quality would have been a bit higher: "Printed in Canada on 100% postconsumer-waste recycled paper". Well it is good enough to read and watch the pictures off of. Time will tell if it was a good choice of paper. Regarding the quality of the contents, I have no doubt whatsoever.
/Panchama Viramitra Iraputra
