David Garrigues is an internationally recognized yoga teacher and creator of the Asana Kitchen, an acclaimed yoga instruction channel on YouTube. The goal of the Asana Kitchen podcast is to teach yoga philosophy and hatha yoga techniques that can be applied directly to the daily practice.
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This podcast discusses the delicate balance between following rules and embracing freedom in yoga and life. Using Ashtanga yoga as a focal point, I highlight the necessity of structure for safety, grace, and empowerment while also exploring the pitfalls of rigid rule-following. I challenge the idea that rules are inherently restrictive or harmful, and address the danger of adopting a “do what feels good” approach without discernment.
Drawing from the Bhagavad Gita and the Yoga Vasistha, I delve into the messy nuances of navigating right action, creativity, and flexibility within a system. The discussion examines the limitations of rigid practices, such as strict adherence to Ashtanga’s set sequences, while emphasizing the importance of allowing for personalization and adaptability.
By addressing the harm of extremes—having no rules versus rigidly following them—I advocate for embracing complexity and balance in both yoga and teaching. Ultimately, yoga points us toward total freedom: the ability to respond spontaneously and skillfully to the moment, transcending outdated ideas and rigid structures. This conversation provides thoughtful insights for yoga practitioners, teachers, and anyone seeking to navigate life’s complexities with grace and wisdom.
Sharath Jois (00:16:29)
So sad that Sharath has departed so suddenly and so soon from this world. I’m thankful to have known him. I will remember him as a strong lineage holder, I will draw upon him for continued inspiration as a loving soul who carried on the torch of Ashtanga yoga with all his heart! The first and third photos were taken when I had the honor of hosting the family in Seattle in 2002. I offer my love and prayers to the Jois family and the whole world wide Ashtanga community.
Here are my thoughts.
Asana & Awakening Kundalini (00:50:44)
In this podcast, David defines the grand concept of Kundalini and how this main concept is associated with more familiar terms such as Prana, Shakti, Nadis, Shushumna, Mudra, Prana and Apana Vayu, as well as Mula, Uddiyana, and Jalandhara Bandhas.
He outlines the classic tantric imagery that is ubiquitous to many of the sacred texts and discusses the relevance of this important schemata to the practice of asana, vinyasa, and pranayama.
David reads from such sacred Hatha Yoga texts as the Hatha Yoga Pradipika, Geranda Samhita, and Prasna Upanishad to give examples how the kundalini language and schemata are inherently embedded in these texts.
He also gives examples of how the 7 asana principles are a secret, disguised road map to kundalini awakening. The asana principles: 1) Samasthiti is every pose, 2)crouch and spring to transition 3) ground legs and arms 4) awaken spine 5) tap breath 6 ) seal in energy 7) play with opposites
Ask Me Anything, 4 Questions from Students (00:59:34)
In this month's podcast David answers four questions from students:
1) How do I balance Yoga and Family obligations?
2) How did David start teaching and what were some struggles in the beginning?
3) Should Ashtanga evolve?
4) Why are there some postures and vinyasas I struggle to do without your (DG's) instruction?
Indriyas: Mastery Over the Senses (00:55:02)
Using Yoga Sutras 3:48 and 3:49, David breaks down the indriyas and discusses how to explore them on the mat.
How Many Asanas Are Enough? (00:48:23)
• Analysis of the great yogi Krishnamacharya’s statement that not all asanas are meant to be done by everyone—each individual will have their own custom list of asanas based on such factors as: age, experience, aptitude, interest, work or family responsibilities.
• Probing the question of how important it is in Ashtanga to keep doing more postures and more difficult series.
• Thoughts about the teachings in the Yoga Vashista that say, “A yogi should never make the least effort to get what doesn’t come to him/her/they without effort.”
• Exploration of the word wisdom. What does the Bhagadvad Gita mean when it says: “Wisdom is the goal of every action.”
• The importance of centering one’s practice around the foundational poses
• Interpretation of a passage from the Isha Upanishad on finding balance between devoting oneself to the material and spiritual aspects of one’s life.
• Recitation of a Kabir poem that that speaks to turning one’s attention to the mystery of it all.
Myth of the Perfect Yogi (00:50:34)
The podcast is meant to let people know that it's natural and essential to show up to one’s mat in any number of different physical and mental states. Dealing with one’s darkness is as much part of the process as reaching for the light. And so there’s no need to feel like a bad yogi when you find that you are not happy or not detached--all the of the time.
David questions the heavily marketed idea that yoga is primarily about wellness or feeling good or happy all of the time. There’s an idea that a good yogi detaches from all afflictions and masterfully transcends or stops negative impulses or reactive emotions.
The models that populate yoga magazines and social media outlets are almost always shown to be strong, flexible, serene, happy, in control and at peace. David points out how these depictions are misleading and at odds with what actually happens when one takes up a steady daily practice. In fact, practice partly serves to help one raise up the darkness within, to face one’s shadow, and come into meaningful contact with one’s suffering.
David discusses James Hillman’s idea that human growth and wisdom is only partly about overcoming darkness or reaching for the light or attaining to the high-pinnacled peak of spiritual ascendancy. Soul, in contrast to spirit, is the other equally important part of the equation for self discovery, self mastery, and self knowledge. Questing for soul involves traveling downward into the blue, dark, shadowy valleys of the psyche. David speaks about Hillman's insistence that the soul actually gains insight and wisdom through encountering afflictions (desires, attachments, fears, anger, sadness, grief, abandonment, loneliness, jealousy, and other strong emotions) rather than merely attempting to disengage, cut, repress or otherwise get rid of these challenging states.
David reads several poems from such Bhakti poets as: Mirabai, Tulsidas, Hafiz, and Kabir to illustrate how these yogis accepted, worked with, and transformed their darkness into creative works instead of rejecting or shunning such aspects of themselves. Enjoy!
Aparigraha (01:04:11)
Aparigraha by David Garrigues
All About Dristi (00:40:18)
All things Dristi, a Podcast is devoted gazing, an important aspect of Ashtanga/Hatha Yoga Technology. Themes include:
**Summary of the 9 most common gazing points (right and left sides of Parsva Dristi constitute 9 points):
1) Angusthamadhye Dristi –Middle of the Thumb
2) Bhrumadhye Dristi—Between Eyebrows, Third Eye
3) Nasagre—Down the nose
4) Hastagrahe—Hand
5) Parsva—Side
6) Urdhva Dristi—Above, Up, Rising
7) Nabhi Chakra—Magical Navel Circle
8) Padayoragre—feet
*Discussion of the physical science of Dristi
** The wisdom of considering the overall mechanics of your positioning instead of thinking only of focusing your eyes in specific direction or on a chosen part of your body.
**Meet the challenge of maintaining an aligned spinal column and a sound head position as you work with the gazing point for each asana.
**Practice as though the act of gazing originates at the base of your spine and therefore gazing comes from your center.
**The merits of alternating between 3 basic head positions in each pose: 1) Head up 2) 2) Head level 3) Head down (Jalandhara Bandha-esque) in each pose. This means instead of taking each gazing point too literally, you use different head positions and looking places in order to better use your senses to perceive your body’s position in space.
*Alternate definitions of Dristi to give a more symbolic, psychological, and spiritual interpretation of the technology. Definitions of Dristi and branching discussions include:
**Vision, view, notion, theory, attitude, point of view—related having your vision or notion about the pose you are making and also extending your visions and notions to other aspects of your life.
**Seeing with the mental eye, knowing, knowledge, intellect, wisdom---related to the confidence and boldness in expressing your pose or transition and also extends the knowledge or wisdom or intuition that you bring to larger, more meaningful choices that you make beyond your mat
**Regard, consideration, care—Besides where you look, Dristi is about how you look-- the quality and care of your attention, the intention behind your effort, the depth and penetrative aspect of what you see or focus on
**Discussion of the highest definition of Dristi using the Jain definition that says Dristi is simply “the right application of Faith”—also Dristi-gazing—seves to help you drive away wrong faith or wrong perception with right faith or right perception
My New Book, Ashtanga Yoga Vinyasa: Movement, Breath, and Posture in the Primary Series (00:41:16)
In this podcast, David Garrigues describes how to use his new book, Ashtanga Yoga Vinyasa: Movement,, Breath, and Posture.
The book can be purchased on David's website or in your home country's Amazon.
With his new book, Ashtanga Yoga Vinyasa: Movement, Breath and Posture in the Primary Series, David Garrigues has created a concise yet comprehensive technical manual on AshtangaYoga as well a mystical, poetic treatise on the greater subject of yoga. An instant Hatha Yoga classic, this offering is sure to be a trusted companion for present and future generations of yoga lovers.
The book provides the reader with an unprecedented, easy-to-follow breakdown of every single vinyasa (and pose) of the Primary Series. The instructions are bullet-points that contain skillfully articulated directions for doing the transitions and poses along with unique, potent cues on such essential Hatha yoga themes as pranayama (controlling the breath), vinyasa (transitions), mudra, (energetic seals/gestures), bandha (energetic locks), drsti (gazing points), meditation, philosophy, Indian folklore, the five elements, and more.
This book is an unprecedented road map to the art of yoga, it shares the teachings of Ashtanga in ways that promote physical, psychological, and spiritual growth.
Kleshas: Overcoming the 5 Causes of Pain (00:56:15)
Kleshas: Overcoming the 5 Causes of Pain by David Garrigues
Discovering Your Self Beyond Thought (00:54:48)
In this podcast you will hear some creative perspectives on the Yoga Sutras:
-YS 1, 2 Yoga Citta Vrtti Niroda--Union arrives when the field of the mind is cleared of thoughts
-YS 1,3 Tada Drastuh Svarupe Avastham--Then the yogi finds his own peculiar way of seeing the world in its sacred entirety
*Classic and alternative definitions of each individual word of the above Sutras.
*Discussion of the important progression: vrtti—pravrrti—nirvrrti—in other words I discuss the necessity to use the intermediate step of Pravrtti or higher thoughts to go from the ordinary thinking mind (Vrtti) to a state of where all thought ceases (Nirodha)
*Using a poem from the Bauls of Bengal (Gypsy Poets of India), I discuss learning to let go of needing to have it all and embrace your small, yet vital station in life
*With a poem of Kabir, I discuss the necessity to trust the greater cosmic forces of the universe that are beyond your control
*A small reading from James Hillman pertaining the concept of Svarupa—Intrinsic Essence
*Discuss the connection between growing psychologically as an individual and attaining a more universal, all-inclusive spiritual perspective on your life.
*A few pithy lines from the Yoga Vashistha on the importance of Self effort in charting your path through your life
Equanimity (00:46:58)
Equanimity by David Garrigues
How are Yoga and Fitness Related? (00:49:04)
In this lively, informative podcast I discuss the connection between fitness and yoga.
Topics include:
1)The idea that doing physical exercise is detrimental to or has nothing to do with yoga
2) The idea that pure movement or pure sport or pure physicality of any kind can reach up the spiritual.
3) The idea from the Hatha Yoga Pradipika that Hatha yoga (ie doing poses, breathing exercises, and bandhas) is designed to be a support for those who are constantly engaged in the practice of yoga–and how this theme relates to the practice of hatha yoga and fitness
4) The relationship between these 3 things:
A) The deepest consciousness that yoga is all about
B) Hatha yoga (practice of postures etc)
C) Physical Fitness
5) The possibility that there is a necessity to engage in supplemental fitness practices in order to support an intense practice of asanas.
I also discuss the following quotes from the sacred texts in terms of their relevant to the subject of the connections between yoga, hatha yoga, and physical fitness:
"Self is… “the breathing behind breathing, the sight behind sight, the hearing behind hearing, the thinking behind thinking
--the first
– the ancient.”
Brhadaranyaka Upanishad 4.4. 23
“With the mind alone one must behold it—
Here, there is nothing diverse at all!
from death to death he goes, who sees
here any kind of diversity.
As just singular must one behold it—
immeasurable and immovable.
The Self is spotless and beyond space,
unborn, immense, and immovable.
By knowing that Cosmic Person, a wise Yogi
should obtain insight for himself.
But, let him not ponder over a lot of words;
it just tires the voice!”
Svetasvatara Upanishad ch 2, verse 5
“When she keeps her body straight, with the three sections erect, and draws the senses together with the mind into her heart, a wise woman shall cross all the frightful rivers with the boat consisting of the fully realized vision of Self.”
Yoga Vashista Ch 6
My 10 Day Rice Fast (00:27:35)
You can’t become complacent about any aspect of your life if you want to remain at your best. It’s so easy to slip into habits in the routine things you do, like your diet, practice and the thoughts you think. It’s common to ignore signs of sickness and become complacent. In this podcast David discusses that when you finally face you’re in pain and you’re suffering that’s when you need to simplify, break your habits, and embrace constant change and the unknown. The challenge of constantly pushing forward, learning, growing, and engaging in the evolution of yourself means sacrifice is needed. You have to give up things you become familiar with and attached to. And that process needs to continue for your whole life. That’s the recipe for health.
Hatha Yoga and Bhakti Poetry, A Great Duo (00:42:31)
In this Podcast you’ll find the following themes
• I discuss the inspirational and insightful relationship that exists between Hatha yoga and Bhakti (Devotional) poetry.
• I talk about the connections that I’ve made between my practice and poetry throughout my yoga journey from the beginning and all along the way up to the present.
• I recite poems from my new book entitled: Ecstatic Discipline, 57 Poems for Lovers of Hatha Yoga, and also from my favorite Bhakti Poets including: Kabir, Lalla, and Baul Poets
• I talk about different ways that the physical asana practice, poetry, and yoga philosophy come together and compliment each other.
How to use props, modify, and customize your practice (00:41:34)
In this Podcast I discuss the following positive facts about using props and modifying:
1) Props (modifying) helps you build strength and flexibility by enabling you to specifically target desirable actions, movements, or position
2) Props (modifying) help you better align your skeleton
3) Props (modifying) help you stay in poses longer with more ease
5) Props (modifying) help you work more safely and protect your body.
6) Props (modifying) help you break difficult poses into smaller, logical steps so you can progress in your own way on your timeline.
7) Props (modifying) help you pinpoint what has value in doing a pose and strive for excellence where it really counts.
8) Props (modifying) help you learn more about how to do a pose and open yourself up to its many possibilities for creative expression.
I also briefly address Ashtanga Yoga's unfortunate taboo against props or modifying and point out some of the wrong ideas commonly embraced within the culture of Ashtanga concerning props.
The list of untruths about props discussed include;
1) If you use props or modify you aren’t doing real Ashtanga.
2) Using a prop or modifying is a sign that you are weak or stiff or lack skill or are incapable.
3) You only use a prop or modify because you can’t do a pose
4) A prop is a crutch and becoming dependent upon it makes your practice worse over time.
5) Only older or injured or incapable students benefit from using props or modifying.
6) Props or modifications aren’t needed to practice hard poses safely or to protect your body from harm-- short and long term.
7) The ideal student doesn’t use props or the less the better.
8) The advanced student doesn’t use props or modify, but rather strictly follows all the poses and Vinyasas of each series without deviation.
Dear DG, Question and Answer (01:05:48)
In this podcast, David answers students questions.
2:20 - I've got a question about pranayama. I've done your Ashtanga Pranayama Sequence video course, and I just want to clarify things with the Jalandhara Bandha position?
5:42 - Practicing with scoliosis or disc problems.
13:44 - Dear david, i feel fear when I attempt backbends like Kapotasana and drop backs. Through practice it has gotten better, and I wonder if I could further work with the fear by using any type of visualization or mantra to help to get through that fearful state and trust that I’ll be okay.
17:26 - What’s your yoga advice for mid 50s practitioner that’s currently spending more time with sitting meditation. I do get on my mat but with shorter asana practices for the time being and only full practice on the weekends. It feels right but I do want to keep a minimum maintenance asana practice, not worrying, and keep doing what feels right at the time.
22:58 - How do you recommend taking responsibility for your practice without having a studio or a teacher in person?
26:18 - The process when you feel extreme inertia in practice, what do you do?
34:00 - May I chant like a martial artist does during a strike right before executing a vinyasa to help me address my near end of practice inertia?
36:25 - A question about fasting.
38:25 - David, do you practice at the same time everyday?
39:20 - David, do you practice first thing in the morning?
39:50 - David, do you practice more than once a day?
44:44 - David, how long do you typically practice?
David ends the podcast with poems.
Do Your Practice and All Is Coming??? (00:54:32)
In this podcast I discuss the often misinterpreted Ashtanga saying: “Do your practice and all is coming”. I go into detail about the different important meanings of Abhyasa, the Sanskrit word for practice, and probe into how to derive optimal physical and spiritual benefits from your daily efforts.
TOPICS I DISCUSS INCLUDE:
*deliberate practice vs how just practicing a lot is not effective in developing skills or mastery.
*10 years as a possible minimum number of years to become fully established in an effective practice.
*how natural ability (talent or physical ability) doesn’t account for success in practice or in yoga
*the most important skill that can be taught by the teacher is HOW to practice, how to set manageable and appropriate goals, to identify steps in a progression, and to monitor the success or otherwise of the practice strategies.
*How at home practice is most successful if the teacher gives specific instructions about what needs to be worked on, how to do it, and what the results should be like.
*How systematic approaches yield better results than free practice.
*to the question “what to practice?” One answer is to repeat a difficult passage many times until mastery is achieved. This means learning to work on a series in shorter fragments (called fragmenting or chunking) rather than just doing an entire series all the way through with 5 breaths in each pose everyday.
*Concept of metacognition. The quality of practice can be gauged by the level of self regulation and ‘metacognition’. Self awareness includes not only technical knowledge of the poses but also of issues related to the learning itself, such as concentration, planning, monitoring, and evaluation. Self monitoring includes reflecting on what you are doing, how you’re doing it, and having the ingenuity to consider alternative approaches.
*Intensity in practice is related to the student’s personal interest in a particular pose or aspect of practice. Self initiative as a main driver of one’s practice is essential for motivation and enthusiasm. You determine what to focus on based on your interests and tastes; this is at least as important as following a prescribed syllabus or strictly following external rules because ‘that’s the way it's done’.
SPIRITUAL MEANINGS
*Discussion of the following spiritual meanings of the word practice in yoga:
1) Effort of the mind to remain in its unmodified condition of purity, or
2) Inculcation of a truth conveyed in the sacred writings by means of repeating the same word or the same passage.
SACRED TEXTS
*I cite two little exchanges between teacher and student that come from sacred texts (see below) and discuss possible connections between your daily practice and the spiritual teachings found in the texts.
New Ideas for Adjustments in Ashtanga (00:48:34)
In this podcast I speak how, in Ashtanga yoga, physical adjustments have been the exclusive means of correcting a pose whereas giving verbal cues or using props to adjust have been tabooed or discouraged. Experience has shown that significant harm or imbalance results from giving only physical adjustments and that is why I discuss the need for a new paradigm of adjustments that calls for the teacher to have skill enough to work with a balanced combination of all three of these excellent means (physical, verbal, and props) of altering or changing a pose.
Yoga Sutra 3:17: Why Words Matter (00:58:31)
Join me and Peg Mulqueen as we discuss Yoga Sūtra 3.17: There is a natural confusion of words, meanings, and our own conceptual experience that arises when we superimpose one upon the other. But with perfect focus on distinguishing between the three, we learn the language of all beings. Basically - words matter. As does our experience, use, and interpretation. Words like discipline, tradition, modification, and even the word yoga itself. So we chose a few and attempted to dissect.
Tapas: Honoring the Old and Embracing the New (00:49:37)
Tapas or discipline is a central aspect of daily practice that each yogi must struggle to embrace and make peace with. In this podcast I discuss the value of older, harsher ideas of tapas and the evolving new paradigm of tapas. I argue that some of the old ways of interpreting or living the spiritual discipline, though too severe or extreme, must not be forgotten, and must serve to remind new yogis of the seriousness of the obstacles that can obstruct the path of yoga. To maximize your ability to give and receive love during your brief time here in this world your discipline needs to be both strong and loving in equal measure.
I locked the doors and windows.
I grabbed the breath thief
and yelled for help.
I tied him up in an inside closet
and threatened him with OM, OM, OM.
I shut the body openings
and found out what steals
the even-breath, the truth of
Who we are.
—Lalla
Avoiding the Trap of Perfectionism (00:54:21)
One of the greatest things in the world is to work to perfect a pose or anything you choose. By perfect I mean to be involved in a process of improving, tinkering, seeking to go further in any small or large way. Ideally this creative process can go on indefinitely or at least until you feel fully satisfied with your creation. However often we fail to accurately determine when enough is enough, we lose track of how to best direct our efforts, and we cross over into perfectionism. We harangue ourselves instead of giving support, become overly attached to results instead of enjoying the action itself, judge too harshly or too soon instead of being patient or trusting, or we get stuck focusing our weaknesses instead of our strengths. In this podcast I discuss how to avoid these traps and win the freedom to get in there and try as hard, as long, and as openly as you want everyday.
The Fight of the Ages: Pain vs Creativity (00:39:30)
In this podcast I speak about pain and creativity as an unlikely pair of opposites, a closely connected duo that are fated to coexist within me and to play off of each other in an ongoing battle for supremacy. Though often not welcome, pain is a principal ally of creativity, a main motivator of positive action, an effective catalyst for inner revolution and evolution, and an ever-present, wise reminder of constant change. Also in this talk I discuss this statement from the Yoga Vashista: “The power of creativity is always found through logic and by facing experience. The speaker is heard not the one who remains silent”.
Catching the Prize of Faith (00:50:02)
In this podcast David discusses Shraddha or Faith as a powerful but hard won ally that helps you to remain committed to a daily practice.
Faith means belief in and commitment to the invisible spiritual dimension of your life. You cultivate faith one practice at a time by coming to your mat each day equal in times of plenty or challenge. You build a strong faith through trust in your self, your practice, and in dharma (cosmic justice) and also through loyalty to inner work, longing for sacred connection, approving of your highest visions of life, and being sincerely curious about how to open yourself up to the dawning of consciousness within your own body. To have a strong faith requires tremendous effort and devotion on your part but if you are able to catch this worthy prize you become a yogi, a powerful force for good in this life.
