Article by Nancy Gilgoff


The following is the way in which Guruji taught me, Nancy Gilgoff, the Primary and Intermediate series of Ashtanga Yoga during my first trip to Mysore, in 1973.  David Williams and I stayed for four months that trip and had two classes per day (excluding Saturdays and Moon days).

In the first class, I was taught to do five Surya Namaskara A, plus the three finishing postures – Yoga Mudrasana, Padmasana, and Tolasana.  The second class, later that day, was five Surya Namaskara A and five Surya Namaskara B, plus the three finishing.  In the next class, Guruji told me to only do three each of Surya Namaskara A and B, and to keep it that way in my practice, and he then began adding on at least two postures per class, always with the three finishing at the end.

Guruji taught me the standing postures through Parsvottanasana, but with no Parivritta Trikonasana or Parivritta Parsvakonasana.  After Parsvottanasana he had me jump through to Dandasana.

In the seated postures, there were a minimal amount of vinyasas.  There were no vinyasas between sides.  Moreover, there were no vinyasas between variations – so all of Janu Sirsasana A, B, and C were done together (right side, left side of A, right, left of B, right, left of C), then a vinyasa before Marichyasana.  Then all of the Marichyasana variations, A, B, C, and D, were done together, without vinyasas between sides or variations; then there was a vinyasa before doing three repetitions of Navasana.  Baddha Konasana, Upavishta Konasana, and Supta Konasana were also grouped together without vinyasas between them.  Ubhaya Padangusthasana and Urdhva Mukha Paschimottanasana were also done together, with no vinyasa between – I was taught to simply change the hand position after Ubhaya Padangusthasana and go right into Urdhva Mukha Paschimottanasana.
In Kurmasana, Guruji had us bring our arms straight out from the shoulders (so the arms were in a straight line), with the knees close to the shoulders.  There was no vinyasa to move into Supta Kurmasana; we would pull the feet back first, rounding the back, then clasp the hands together behind the back, and then cross the feet at the ankles in front of the head, with the head tucked in.
After Setu Bandhasana, Guruji added in Utthita Hasta Padangusthasana and Ardha Baddha Padmottanasana – but to be put in the series back in the standing sequence, after Parsvottanasana.  (Utkatasana and Virabhadrasana were not in the series at this point, nor were Parivritta Trikonasana or Parivritta Parsvakonasana, all of which were added in later.)
Once Utthita Hasta Padangusthasana and Ardha Baddha Padmottanasana were taught and added into their place in the standing sequence, Intermediate was taught immediately – added on at the end of Primary, with Pashasana following Setu Bandhasana.  In fact, I had no idea that there were two separate series until the end of that first four-month trip, when we were leaving, at which point Guruji gave us a sheet of paper with a list of the postures, which were listed as Primary, Intermediate, Advanced A, and Advanced B.  At this point he told us to practice one series a day, and only once a day.  While we had been with him in Mysore, we had learned both Primary and Intermediate series in the first two months, and after that, he had had us practice both series, together, in entirety, twice a day.
Intermediate Series also contained fewer vinyasas back then.  There were no vinyasas between sides (in Pashasana, Krounchasana, Bharadvajasana, Ardha Matsyendrasana, Eka Pada Sirsasana, Parighasana, and Gomukhasana).  From Shalabhasana through Parsva Dhanurasana, the asanas were done in a group, with a vinyasa only at the end.  Ushtrasana through Kapotasana also were done all together, with a vinyasa only after Kapotasana.  The same went for Eka Pada Sirsasana through Yoganidrasana – there were no vinyasas until the Chakrasana after Yoganidrasana.
The Intermediate series, as Guruji taught it to us during that first trip, included Vrishchikasana after Karandavasana.  We were taught to hold Pincha Mayurasana for five breaths, bring the legs into lotus and lower down into Karandavasana, hold five breaths, inhale up, and then exhale right into Vrishchikasana for five breaths.  The series ended with Gomukhasana.  David asked for more, and so, per his request, Guruji added Supta Urdhva Pada Vajrasana as well as the seven headstands – Baddha Hasta Sirsasana A, B, C, and D were taught first, with Mukta Hasta Sirsasana A, B, and C following.  Guruji said these were from Fourth Series.
Backbends from both the floor (Urdhva Dhanurasana) and standing (“drop-backs”) were taught after Intermediate Series, as was the rest of the finishing sequence (Paschimottanasana, Salamba Sarvangasana, Halasana, Karnapidasana, Urdhva Padmasana, Pindasana, Matsyasana, Uttana Padasana, and Sirsasana). Up until this point, we had just been doing Yoga Mudrasana, Padmasana, and Tolasana at the end of our practice.
Guruji taught us Pranayama after we had learned the entire Intermediate Series (at the end of our third month in Mysore, about a month after learning all of Intermediate).
I think it was when Guruji came to teach on Maui in 1980 (in Paia) that he added in so many vinyasas, while teaching led classes.  When I asked him whether or not to do them in my own practice, as I had been practicing without – as he had taught me, he told me to add in the vinyasas to build my strength.  By that trip in 1980 there was still no Parivritta Trikonasana, Parivritta Parsvakonasana, Utkatasana, or Virabhadrasana in the practice.  (During another, later trip to the States, Guruji added in Parivritta Trikonasana and Parivritta Parsvakonasana. The next time he came back to Maui to teach, he saw us doing Parivritta Parsvakonasana, asked why we were doing it, and said that this was “crazy posture” and that we should take it out.  But the whole Maui crew loved it so much that he said we could leave it in.)  (Utkatasana and Virabhadrasana were perhaps added in at some point in the late 1980’s.)
Originally there were four series on the Ashtanga syllabus: Primary, Intermediate, Advanced A, and Advanced B.  A fifth series of sorts was the “Rishi series,” which Guruji said could be done once a practitioner had “mastered” these four.


If you happen to be on Maui, then you gotta go to Nancy’s House of Yoga & Zen 🙂

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*New* and *Exciting* changes to the my schedule! I’ve sadly had to say bye to some classes, but as the saying goes, when a door closes, another one opens.

Here are the *New* classes:

Tuesdays @ CityZEN Milano 5-6pm – Yoga for Mom whilst their little ones are next door doing yoga! 🙂

Wednesdays sees the addition of not 1 but 3 classes!!!!
12.45-1.45pm Vinyasa Flow @ YogaSegrate
5-6.30pm Rocket @ Spazio Garibaldi 77
7.30-9pm Ashtanga Led @ Spera Hot Yoga

Below is the newly updated weekly schedule 🙂 Check back here for info on upcoming workshops (End of Nov with Ambra Vallo!!!)



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Giornata Mondiale dello Yoga e della Musica 21 Giugno 2016


21 Giugno 2016 Piazza degli Affari

In occasione della Giornata Mondiale dello Yoga e della Musica, La Festa Della Musica – Milano è lieta di ospitare e collaborare con le Associazioni, Centrolistico, Just b!, Spazio Garibaldi 77 – YogaEssential e Spera Hot Yoga.

Siete Tutti invitati in Piazza degli Affari per provare diversi stili di yoga accompagnati dalla Musica! 4 appuntamenti imperdibili, 4 insegnanti fantastici, 1 giornata unica! Evento GRATUITO, aperto a tutti, neofiti e non.

IMPORTANTE: portate il vostro tappetino

Programma e Lezioni

h. 12:00-13:00
1) Centrolistico / Max Grandossi
h. 13:00-14:00
2) Spera Hot Yoga / Antonio Spera
h. 14:00-15:00
3) Spazio Garibaldi 77 / Christiane Terrone
h. 15:00-16:00
4) Just b! / Beatrice Morello

1) CentrOlistico
Via Marsala 69 – Sesto San Giovanni (MI) – tel. 02.890.563.25 – mail. –

2) Spera Hot Yoga
Via Spontini 8 – tel. +39 02 43122138 – 20131 Milano –

3) Spazio Garibaldi 77- YogaEssential
Tel. 02 45377010 –

4) Just b! Yoga & Pilates Studio
Via Antonio Stradivari 4 20131 Milano – –

Festa Della Musica – Milano
21 Giugno Piazza degli Affari #freeevent
In occasione della Giornata Europea della Musica
Powered by Music Priority Associazione Culturale / Novantanove

#FDM2016 #festadellamusicamilano #piazzadegliaffari
In collaborazione con Comune di Milano – Cultura | Expo in Città I SIAE
In occasione della Giornata Europea della Musica, 21 Giugno, Solstizio D’Estate, la Festa della Musica arriva in una della Piazze più importanti di Milano, Piazza degli Affari, simbolo dell’economia milanese ma anche delle attività finanziare italiane.

Dal 21 Giugno 2016, la Festa della Musica è sostenuta dal Ministero dei Beni e delle Attività Culturali e del Turismo e della SIAE. L’intento è di conferire all’evento del 21 giugno una dimensione sociale nazionale in grado di valorizzare il forte potenziale musicale dell’Italia e consentire ad ogni città una visibilità italiana ed europea

La Piazza, luogo per eccellenza di aggregazione sarà il palcoscenico naturale per una lunga giornata dedicata alle Musica e ai Musicisti, spaziando nelle sonorità elettroniche, con incursioni nella musica jazz live.

Uno Spettacolo Gratuito offerto alla Città, coinvolgendo tutti quegli artisti e professionisti che credono nel valore del gesto musicale, la Festa della Musica appartiene, prima di tutto, a coloro che la fanno.

Per l’occasione sarà allestita un’area bar-food proprio intorno al basamento dell’opera L.O.V.E. 2010 di Maurizio Cattelan che supporterà tutta la durata della manifestazione. Per l’occasione siamo felici di presentare una importante collaborazione con l’Osteria del Castello, che porterà in Piazza tutte le sua Magiche Tradizioni.

A breve tutte le informazioni sul Programma Artistico
h.12:00 – 02:00

Music Priority Associazione Culturale
Associazione Culturale
✆ +39 331 1092721

✆ +39 3428550236

Festa Della Musica – Milano

Osteria del Castello
F.lli Scaglione Deliri Gastronomici Srl – Piazza Gallarati Scotti, 8 20060 Truccazzano (MI)

New Digital Lab

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Yogance™ creatix Tamara Levinson-Campos in Milan!

It all happened so damn quickly.
A student mentioned that Tamara was embarking on an EU tour, and why not get in touch w/ her and see if she can come to Milan? I mean, wouldn’t it just be amazing? Yes it would. Yes it really would. And so i did. I wrote to her.
And here we are now…
Tamara will be in Milan, Italy for the very first time! We got 2 workshops planned: Wednesday night 8-10pm and Thursday morning 10-12pm 🙂 Whoop whoop!!!
Who woulda thunk it?
I am super duper excited.
Come Yogance™ with Tamara Levinson-Campos aka Cuchira! This workshop offers Yogance techniques, lots of flowing, wiggling, swaying, circling, organic freestyle movement as well as a choreographed Yogance sequence. We will go over foundational tips on how to build a proper movement base for longevity and health.
We will also be focusing on freeing our minds of all judgements and limitations by using the body and ‘breath to movement’ connection, releasing all expectations. Just feel, breathe and connect. An experience like no other! Tamara can’t wait to play, dance & frolic about with you BeYOUtiful warriors!
Venite a provare Yogance™ con Tamara Levinson-Campos a.k.a Cuchira!
In questo workhop scopriremo le techniche Yogance™, fluiremo, agiteremo, onduleremo, circoleremo: movimenti freestyle e organici oltre alla sequenze coreografica Yogance™. Vedremo i tips fondamentali su come come creare una base solida del movimento per una lunga vita e buona salute.
Ci concentreremo anche sul liberare le nostri menti da pregiudizi e limitazioni usando il corpo e la connessione del “respiro con il movimento”, lasciando andare qualsiasi aspettativa. Solo sentire, respirare e connettere. Un’esperienza come nessun’altra! Tamara non vede l’ora di giocare, ballare e divertirsi con voi Bellissimi guerrieri! 😉
Wednesday\Mercoledi’ 8 -> 20-22
Thursday/Giovedi’ 9 -> 10-12
Where\Dove: Vinyasa Krama Milano, via Valparaiso 9, 20122 Milano
Booking is a must! Dovete prenotarvi:
Christiane Terrone
✆ 3314618193

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BodyMelody Shop

When i first started yoga in London 16years ago, the students & teachers that attended class wore normal gym clothes…the craze for funky, bright, colourful “yoga” leggings hadn’t hit the UK yet…not yet. That craze however, was running wild in the US…and it always seemed unattainable to us mere mortals who worked hard to earn a living, because to purchase just one of  these “yoga” leggings you’d have to mortgage your house, maybe twice! So people just wore whatever. Nobody cared. It was all about the yoga.
And then something changed.
Perhaps it has to do with social media, Instagram, Facebook, Twitter, Snapchat and god-knows-what other social media platform is out there…but yogis all over the world started seeing US yogis with – and i must say – pretty cool “yoga” leggings…and i place quotation marks around the word yoga because there is no such thing as yoga leggings! But they have just been marketed that way – someone very smart got on the yoga craze and saw how huge this was getting and decided to get a piece of the cake. I mean why not? The thing is yoga began as a discipline that was passed on from teacher to student, who would then become the teacher and pass on their knowledge on to other students and so on and so forth…people didn’t pay for yoga back then, and i’m talking about a looooong time ago. Now u gotta pay for everything.
Anyway, i’m totally diverging. However, i do have a gripe about ridiculously priced yoga gear and clothing and equipment…i mean i know people have to pay for my classes, they’re not free, but they’re accessible to all (i think, i also do discounts for those who can’t 🙂 ) and i find it totally wrong trying to make big bucks thru yoga or using yoga to make money, that was not what yoga was intended for. But anyway…i digress…this post is about yoga clothes…and anyhoo from the US the craze travelled to all corners of the world…in some parts before others…and italy is one of those places where the craze probably arrived last. Don’t get me wrong. People here saw those leggings and wanted them – but they just were not available here…unless u had enough money to go to Nike or Adidas or Puma…u get me…but still they weren’t the same….they weren’t created with yoga in mind…so in order to be one of the few to own cool “yoga” leggings you had to mortgage your house, steal or rob a back and order them online from a US website or an Australian one – think shipping costs + a fee customs would charge….so you’re looking at well over 100 euros for just ONE pair of “yoga” leggings and honestly who can afford that? Doesn’t it somehow seem wrong? Very wrong?
Anyway – all of this just to say that – FINALLY  there is a shop in Milan that sells amazingly cool “yoga” leggings!!! YAY! It usually takes Italy a while to get with the times, but eventually they get there, thing is when they finally do, they are still behind! O_o
BodyMelody is the name of the shop, and it is situated in via Sansovino 5, close to the metro stops M1 Loreto & Lima, parallel to one of the main shopping districts of Milan, Corso Buenos Aires.
They mainly cater for the Pole Dance, but they also have some items that can be used for yoga: leggings, capris, bras, tops and shorts! Obv when i came to know about this place (someone on fb asked me to like the page) and realised they had stuff that i could wear for yoga, i went straight away! Here’s a few of the items i got:

Leggings: California Galaxy Blue


Leggings: Acid


Leggings: capris Mika Yoga in magenta Legwarmers: Grey 60cm

Leggings: Capri Mika Yoga in magenta

Leggings: California Batik

I also got a pair of California leggings Image & Space, but i haven’t got any pix of them yet! Photo’s to come…
Leggings are not free, but they also don’t cost an arm and a leg…they are sold at the decent price of 39euros, which i understand that for some, is still a tad pricey, but u won’t have so save up for a year to afford them, maybe just a month! 😉 Anyway, Tamara is incredibly helpful and they also speak english, so if you don’t feel like using your italian lingo, don’t worry, Tamara will make you feel at home! 😉
BodyMelody is a russian company who now have a shop in Milan! So enjoy and happy shopping! 🙂
PS. Not that you’ll get any perks or anything, but do mention to them, to Tamara, that you found out about BodyMelody thru me! Christiane, by taking to me, seeing my pix on Facebook or reading this blog on my website!
Keep Practicing – Keep Yogaing! Namastè

Christiane [a.k.a. Chris, a.k.a Krispy Anne]

Posted in Ashtanga Vinyasa Yoga, Ashtanga Yoga, Corsi di yoga a Milano, ctyoga, Fashion, inspirational, Instagram, Milano Italy, Photo of the Day, Travels, Vinyasa Flow Yoga, workshop, Yoga Clothes, Yoga Dinamico | Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment