Workshop with Manouso Manos – Day 2

After ~40 minutes of Q&A (Manouso mentioned one should always have at least 20 minutes of break between Pranayama and Asana practice), we moved on to Asana. It was a very long session (I believe around 5 hours, from 11:30 till 16:30), so I’ll try to stick to the main points. I think they were two main messages which were : dare, and have fun doing it. And a possible addendum: no props! We started with jumpings, which was killing us, but also a lot of fun, and took the seriousness out. Then we did standing poses (Trikonasana and Parsvakonasana), repeating them many many times, with a focus on rotating the chest to create a backbend. Ultimately, he has everyone get their palm flat on the floor. Many times through the class he was getting back to Light on Yoga and/or Art of Yoga to show us details of Iyengar’s poses. In this case, I learned that in Parsvakonasana the hand on the floor is actually behind the foot, with the thumbnail touching the middle of the heel. We also did Ardha Candrasana, and he had us move our hand from being in line with the little toe, to being in line with the big toe, to setting the palm of the hand flat on the floor. Challenging to say the least; I could feel my leg muscles burning – at that point he mentioned that strength is required for balance : working on it!

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Iyengar’s Parsvakonasana – notice how the hand is much more back than what we usually do!

We then worked on the pose I always forget to teach: Prasarita Padottanasana. He used this pose to learn more about inversions, so we did twice in “reverse order”, so that the first time we did the forward bend with head on the floor “headstand-style”, then we did headstand, then we did Prasarita lifting the chest up “shoulderstand-style”, then we did shoulderstand. In both Prasaritas he had us line the wrist with the heel.

In the first version, he used the side picture in Art of Yoga to show exactly how round the back has to become, so that not only the crown of the head if on the floor but also the back of the crown of the head is on the floor. Manouso demonstrated the pose and showed us not to lift the shoulders up with all our might, and not to bring the elbows too much towards each other (and writing this I can really see how much of an advanced group of students it was: it’s the exact opposite instructions to what we give to beginners!). He also mentioned bending the thumb slightly to extend the part of the palm at the root of the thumb and the hand line.

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“headstand-style” prasarita padottanasana

But as I already mentioned, this was to explore Sirsasana. We didn’t stay long in any of the inversions, as he said he’d rather have a good 1 minute headstand than a bad 20 minutes one where we only stay in the pose out of willpower. Once again, I already mentioned this was a workshop for advanced students. With that out of the way, he instructed us to start bearing more weight on our head and less on our arms and hands. Manouso explained that as a beginner, 90% of the weight should be on the arms, 5% on the hands and 5% on the head. However, with practice, as the neck muscles grow and become stronger, the weight should gradually increase on the head until 90% of the weight is on the head, 5% on the elbows and 5% on the hands. Ultimately, in the headstand variation where you are standing only on your head, you have 100% of the weight on your head, and apparently Guruji said to him once about this variation that he was doing it to “balance the four lobes of the brain”. Manouso explained that we can only stay in longer headstands if we can move the weight to our head. Interestingly, this is something I had somewhat gathered myself from self-practice, as I now regularly do 10+ minute headstands. While I still carry a considerable amount of weight in my arms and hands, I started doing regular arm variations in the middle of the room, and this forced me to bring more weight onto my head as I need to move the arms around.

For the second Prasarita, he had us line the heel of the hand with the heel of the foot again, and straighten the arms even if the heel doesn’t touch the floor anymore. The focus was on lifting the chest and creating a back bend in the thoracic area from using the arms – and yes, it was hard. But not as hard as what we had to do next.

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“Shoulderstand-style” prasarita padottanasana

For coming next was shoulderstand, which we did three versions of. We started with the regular shoulderstand. Then he had us partner up to use more blankets under the shoulders, and had the partner place a rolled blanket under the elbows. This was all so that we would learn to lift from the upper back and come more on top of the shoulders, and use less of our hands. Manouso said the hands are just there to give an upward direction – and not the whole hand, pretty much only the index finger. He had us remove the hands from our back as well. This felt very much like unsupported shoulderstand, which I prefer, so it was great. For the third version, I’d like to remind everyone once again that this was an advanced class. He had us remove all props, even the mats, and had us do shoulderstand with no support, with the fingers interlaced in the middle of the back and thumbs to the sides of the chest. We didn’t stay long, but I felt it was surprisingly great for the neck, and Manouso confirmed a short hold of this pose and help lengthen the neck.

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No belts, no mats, no blankets 

We finished the class with forward bends and twists, and to be honest I was getting exhausted by that point. We did multiple versions of paschimottanasana and janu sirsasana – for that one I learned that the buttocks of the bent leg is actually lifted up -which, again, you can actually sort of see on the Light on Yoga pictures. We were instructed to open up the legs in Upavista, then bend the knee so that the heel is at the inner groin. From there, using our thumbs, we rolled the heel out. Then press the hands down in front of you to lift the buttocks up (I had no strength left by that point and I felt very heavy!), and only let the straight leg buttock go down to the floor.

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Notice how the buttock is slightly lifted up and how far back is knee is?

We did a couple of other things, but I can’t remember anything else sticking out, and this post is already very long so I’ll stop here. Overall a great workshop where I could see just how much more depth there is to yoga, and it was both instructive and motivating to keep me studying!