Yoga Manoj

Why 25 breaths in Shirshasana? Not to show you can stay upside down longer.

After Primary / Intermediate, finishing is to become still.

25 breaths is enough time to:
- Make breath steady
- Hold bandha
- Keep drishti at nose
- Watch your mind without moving

Breath is the clock. Not your watch.

And we build it slowly. 25 breaths is just sufficient in beginning. With years of practice, it grows naturally.

So it's not - How long can I survive?
It's - Can I stay steady, breathing, aware?

That's why Shirshasana is in finishing. Body worked. Now practice becomes quiet.

How many breaths do you hold? Comment below 👇

Save for tomorrow morning practice 📌

Why do we practice Primary Series again and again instead of rushing to Intermediate?

Because Primary is not a beginner series. It is a foundation.

We don't repeat it because we have nothing new to learn.

We repeat it because the SAME practice shows you something new in YOU.

Through asana, vinyasa, Ujjayi breathing, bandha and drishti - body becomes clean, breath becomes steady, mind becomes quiet.

In tradition, this is Shaucha - purification. Not just physical body. Also your habits, your impatience, your forcing.

Don't try to finish Primary.

Build your foundation. Purify your practice. Let next step come when you are ready.

Do you agree? Comment FOUNDATION if you are building Primary right now 👇

INTERMEDIATE SERIES | 5 poses. One breath.

Second Series is not about flexibility.
It's about patience.

1. PASASANA — Noose Pose
Twist + bind. If your heels lift, sit on a block. Twist starts from navel, not shoulders.

2. KROUNCHASANA — Heron Pose
Hamstring + hip flexor test. Keep lifted leg straight, don't chase the forehead. Drishti: toe.

3. SALABHASANA A & B — Locust Pose
Most people bend lower back. Don't. Lift from chest. Hands stay grounded.

4. BHEKASANA — Frog Pose
Quad opener. Press feet toward floor, elbows back. If knee pain, stop.

5. DHANURASANA — Bow Pose
Not pulling hard. Push feet into hands, lift chest higher. 5 breaths here = heart opens.

Hold each 5 breaths. No rush. Second series teaches you to breathe in discomfort.

Which one is hardest for you? 1-5?

Save this for your next practice 📌

---
Practice with awareness. Not ego.
As taught in Mysore.

Bhujapidasana full vinyasa with chin 👇

Phase 1: Feet outside hands, straighten.
Phase 2: Shoulder BEHIND knee - deep.
Phase 3: Float, lock ankles, hold 5 breaths.

Phase 4 - The exit most people miss:
Exhale, toes point back, chest down.
First forehead on floor.
Then walk chest forward until chin touches floor.

Chin down = full expression. Forehead down = still entry.

Hold chin 1-2 breaths, then inhale to Tittibhasana, then Bakasana, then jump back.

If chin doesn't touch - stay at forehead. Let chest open.

Are you on forehead or chin? Comment 👇

Save this full breakdown 📌

Important correction about Bhujapidasana 👇

Most people think final is forehead to floor. It's not.

After holding 5 breaths with ankles locked - you exhale.

Toes point back, chest goes down.

First - forehead to floor.
Then - you walk chest forward until chin touches floor.

Forehead is entry.
Chin is full expression.

That chin on floor opens your chest deeply and prepares you for Kurmasana.

If your chin doesn't touch yet, stay with forehead. Don't force neck. Let chest open slowly.

Drishti - nose - even when chin is down.

Is your forehead or chin touching? Comment FOREHEAD or CHIN 👇

Ashtanga Vinyasa Yoga - Third Series | Arm Balancing Practice 🔥

Today's self-practice:

Galavāsana
Eka Pāda Bakāsana A & B
Kauṇḍinyāsana A & B
Āvakṛṣana A & B

In Third Series, arm balances are not just about lifting the body.

They demand:
• Steady Ujjayi breath
• Mula and Uddiyana Bandha
• Fixed Drishti
• Control, not forcing

Strength without control is just gymnastics. Control with breath and bandha becomes yoga.

This is the beauty of Traditional Mysore Style - we build it step by step. Primary builds foundation, Second opens, Third teaches us control and focus.

I have been practicing and teaching Ashtanga for 10+ years in Mysore tradition. Now teaching Online - Mysore Style - 1:1 and group.

Which arm balance are you working on right now? Comment below - I will reply with one correction that helped me.

If you want to learn Ashtanga from Primary to Advanced - Message me "THIRD" or WhatsApp - link in About section.

🕉️ Keep practicing.

I hated this sequence for 3 years.

Bhujapidasana - arms shaking
Kurmasana - stuck, can't breathe
Garbha Pindasana - rolling like a ball, everyone laughing

Now it's my favorite 60 seconds.

Because Kurmasana taught me - you don't go deeper by pushing. You go deeper by surrendering.

Mayurasana - 3 progressions that actually work

If your elbows open out, you are not alone. That is why most people fail in Mayurasana.

Here is what I teach:

Step 1: No props - Learn elbow placement at navel
Step 2: With strap - Strap above elbows stops slipping - game changer
Step 3: With blocks - Blocks under ankles give you height and less weight to lift

Build control step by step. Final pose will come.

Which step are you on? Let me know in comments.

Share this with someone practicing arm balances.