Ashtanga Yoga Primary SeriesTotally a placeholder for the links, do not attempt this series without yogic supervision or a pre-existing knowledge of Ashtanga. or do it...it won't kill you...make up your own transitions, and don't forget to breathe. | |
 |
Utthita Hasta Padangusthasana A (I)1 - INHALE - right leg up, take big toe 2 - EXHALE - bend forward [5 BREATHS] UTTHITA HASTA PADANGUSTHASANA A |
|
Utthita Parsvasahita3 - INHALE - head up 4 - EXHALE - leg to the right [5 BREATHS] UTTHITA PARSVASAHITA |
|
Utthita Hasta Padangusthasana B (II)5 - INHALE - leg to front 6 - EXHALE - leg up to the forehead 7 - INHALE hands to the waist [5 BREATHS] UTTHITA HASTA PADANGUSTHASANA B [EXHALE] leg down 8 - INHALE - left leg up, take big toe 9 - EXHALE - bend vorward [5 BREATHS] UTTHITA HASTA PADANGUSTHASANA A 10 - INHALE - head up 11 - EXHALE - leg to the left [5 BREATHS] UTTHITA PARSVASAHITA 12 - INHALE - leg to front 13 - EXHALE - leg up to the forehead 14 - INHALE - hands to the waist [5 BREATHS] UTTHITA HASTA PADANGUSTHASANA B [EXHALE]- Samasthitih |
|
Ardha Baddha Padmottanasana1 - INHALE - right leg up, bind 2 - EXHALE - bend down [5 BREATHS] ARDHA BADDHA PADMOTTANASANA 3 - INHALE - head up [EXHALE] hold position 4 - INHALE - come up 5 - EXHALE - Samasthitih 6 - INHALE - left leg up, bind, 7 - EXHALE - bend down [5 BREATHS] ARDHA BADDHA PADMOTTANASANA 8 - INHALE - head up [EXHALE] hold position 9 - INHALE - come up [EXHALE] - Samasthitih |
|
Utkatasana1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - jump [5 BREATHS] UTKATASANA [EXHALE] hands to the floor 8 - INHALE - up 9 - EXHALE - Chaturanga Dandasana 10 - INHALE - Urdhva Mukha Svanasana 11 - EXHALE - Adho Mukha Svanasana 12 - INHALE - jump, head up 13 - EXHALE - Uttanasana - - [INHALE] come up [EXHALE] Samasthitih |
|
Virabhadrasana A (I)1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - right foot front [5 BREATHS] VIRABHADRASANA A 8 - EXHALE - turn to left [5 BREATHS] VIRABHADRASANA A |
|
Virabhadrasana B (II)9 - INHALE - left foot front [5 BREATHS] VIRABHADRASANA B 10 - EXHALE - turn to right [5 BREATHS] VIRABHADRASANA B [INHALE] hold position [EXHALE] hands to the floor 11 - INHALE - up, left leg straight, right leg bent 12 - EXHALE - Chaturanga Dandasana 13 - INHALE - Urdhva Mukha Svanasana 14 - EXHALE - Adho Mukha Svanasana 15 - INHALE - jump, head up 16 - EXHALE - Uttanasana - [INHALE] come up [EXHALE] Samasthitih |
|
Dandasana1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - up [EXHALE] land, hands beside upper legs [5 BREATHS] DANDASANA |
|
Paschimottanasana A (I)8 - INHALE - take big toes, arms straight, head up 9 - EXHALE - bend forward [5 BREATHS] PASCHIMATTANASANA A 10 - INHALE - head up, arms straight [EXHALE] hands to the floor 11 - INHALE - up 12 - EXHALE - Chaturanga Dandasana 13 - INHALE - Urdhva Mukha Svanasana 14 - EXHALE - Adho Mukha Svanasana 15 - INHALE - jump, head up 16 - EXHALE - Uttanasana [INHALE] - come up [EXHALE] Samasthitih |
|
Paschimottanasana B (II)1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - up [EXHALE] land, hands beside upper legs [5 BREATHS] DANDASANA 8 - INHALE - hands over toes, arms straight, head up 9 - EXHALE - bend forward [5 BREATHS] PASCHIMATTANASANA B 10 - INHALE - head up, srms straight [EXHALE] hands to the floor 11 - INHALE - up 12 - EXHALE - Chaturanga Dandasana 13 - INHALE - Urdhva Mukha Svanasana 14 - EXHALE - Adho Mukha Svanasana 15 - INHALE - jump, head up 16 - EXHALE - Uttanasana - - [INHALE] come up [EXHALE] Samasthitih |
|
Paschimottanasana C (III)1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - up [EXHALE] land, hands beside upper legs [5 BREATHS] DANDASANA 8 - INHALE - grab around foot, arms straight, head up 9 - EXHALE - bend forward [5 BREATHS] PASCHIMATTANASANA C 10 - INHALE - head up, arms straight [EXHALE] hands to the floor 11 - INHALE - up 12 - EXHALE - Chaturanga Dandasana 13 - INHALE - Urdhva Mukha Svanasana 14 - EXHALE - Adho Mukha Svanasana 15 - INHALE - jump, head up 16 - EXHALE - Uttanasana [INHALE] come up [EXHALE] Samasthitih |
|
Paschimottanasana D (IV)1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - up [EXHALE] land, hands beside upper legs [5 BREATHS] DANDASANA 8 - INHALE - grab wrist around foot, arms straight, head up 9 - EXHALE - bend forward [5 BREATHS] PASCHIMATTANASANA D 10 - INHALE - head up, arms straight [EXHALE] hands to the floor 11 - INHALE - up 12 - EXHALE - Chaturanga Dandasana 13 - INHALE - Urdhva Mukha Svanasana 14 - EXHALE - Adho Mukha Svanasana 15 - INHALE - jump, head up 16 - EXHALE - Uttanasana [INHALE] come up [EXHALE] Samasthitih |
|
Purvattanasana1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - up [EXHALE] Dandasana; hands back 8 - INHALE - lift hips up [5 BREATHS] PURVATTANASANA 9 - EXHALE - Dandasana 10 - INHALE - up 11 - EXHALE - Chaturanga Dandasana 12 - INHALE - Urdhva Mukha Svanasana 13 - EXHALE - Adho Mukha Svanasana 14 - INHALE - jump, head up 15 - EXHALE - Uttanasana [INHALE] come up [EXHALE] Samasthitih |
|
Ardha Baddha Padma Paschimottanasana1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - up [EXHALE] land, right leg in bound lotus [INHALE] head up 8 - EXHALE - bend forward [5 BREATHS] ARDHA BADDHA PADMA PASHIMATTANASANA 9 - INHALE - head up [EXHALE] hands to the floor 10 - INHALE - up 11 - EXHALE - Chaturanga Dandasana 12 - INHALE - Urdhva Mukha Svanasana 13 - EXHALE - Adho Mukha Svanasana 14 - INHALE - up [EXHALE] land, left leg in bound lotus [INHALE] head up 15 - EXHALE - bend forward [5 BREATHS] ARDHA BADDHA PADMA PASHIMATTANASANA 16 - INHALE - head up [EXHALE] hands to the floor 17 - INHALE - up 18 - EXHALE - Chaturanga Dandasana 19 - INHALE - Urdhva Mukha Svanasana 20 - EXHALE - Adho Mukha Svanasana 21 - INHALE - jump, head up 22 - EXHALE - Uttanasana [INHALE] come up [EXHALE] Samasthitih |
|
Triang Mukha Eka Pada Paschimottanasana1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - jump [EXHALE] land, right leg beside hip [INHALE] head up 8 - EXHALE - bend forward [5 BREATHS] TRIANG MUKHA EKA PADA PASHIMATTANASANA 9 - INHALE - head up [EXHALE] hands to the floor 10 - INHALE - up 11 - EXHALE - Chaturanga Dandasana 12 - INHALE - Urdhva Mukha Svanasana 13 - EXHALE - Adho Mukha Svanasana 14 - INHALE - jump [EXHALE] land,left leg beside hip [INHALE] head up 15 - EXHALE - bend forward [5 BREATHS] TRIANG MUKHA EKA PADA PASHIMATTANASANA 16 - INHALE - head up [EXHALE] hands to the floor 17 - INHALE - up 18 - EXHALE - Chaturanga Dandasana 19 - INHALE - Urdhva Mukha Svanasana 20 - EXHALE - Adho Mukha Svanasana 21 - INHALE - jump, head up 22 - EXHALE - Uttanasana [INHALE] - come up [EXHALE] Samasthitih |
|
Janu Sirshasana A (I)1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - jump [EXHALE] land, right leg bent [INHALE] head up 8 - EXHALE - bend forward [5 BREATHS] JANU SIRSASANA A 9 - INHALE - head up [EXHALE] hands to the floor 10 - INHALE - up 11 - EXHALE - Chaturanga Dandasana 12 - INHALE - Urdhva Mukha Svanasana 13 - EXHALE - Adho Mukha Svanasana 14 - INHALE - jump [EXHALE] land, left leg bent [INHALE] head up 15 - EXHALE - bend forward [5 BREATHS] JANU SIRSASANA A 16 - INHALE - head up [EXHALE] hands to the floor 17 - INHALE - up 18 - EXHALE - Chaturanga Dandasana 19 - INHALE - Urdhva Mukha Svanasana 20 - EXHALE - Adho Mukha Svanasana 21 - INHALE - jump, head up 22 - EXHALE - Uttanasana [INHALE] come up [EXHALE] Samasthitih |
|
Janu Sirhsasana B (II)1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - jump [EXHALE] land, right leg bent [INHALE] head up 8 - EXHALE - bend forward [5 BREATHS] JANU SIRSASANA B 9 - INHALE - head up [EXHALE] hands to the floor 10 - INHALE - up 11 - EXHALE - Chaturanga Dandasana 12 - INHALE - Urdhva Mukha Svanasana 13 - EXHALE - Adho Mukha Svanasana 14 - INHALE - jump [EXHALE] land, left leg bent [INHALE] head up 15 - EXHALE - bend forward [5 BREATHS] JANU SIRSASANA B 16 - INHALE - head up [EXHALE] hands to the floor 17 - INHALE - up 18 - EXHALE - Chaturanga Dandasana 19 - INHALE - Urdhva Mukha Svanasana 20 - EXHALE - Adho Mukha Svanasana 21 - INHALE - jump, head up 22 - EXHALE - Uttanasana [INHALE] - come up [EXHALE] Samasthitih |
|
Janu Sirshasana C (III)1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - jump [EXHALE] land, right leg bent [INHALE] head up 8 - EXHALE - bend forward [5 BREATHS] JANU SIRSASANA C 9 - INHALE - head up [EXHALE] hands to the floor 10 - INHALE - up 11 - EXHALE - Chaturanga Dandasana 12 - INHALE - Urdhva Mukha Svanasana 13 - EXHALE - Adho Mukha Svanasana 14 - INHALE - jump [EXHALE] land, left leg bent [INHALE] head up 15 - EXHALE - bend forward [5 BREATHS] JANU SIRSASANA C 16 - INHALE - head up [EXHALE] hands to the floor 17 - INHALE - up 18 - EXHALE - Chaturanga Dandasana 19 - INHALE - Urdhva Mukha Svanasana 20 - EXHALE - Adho Mukha Svanasana 21 - INHALE - jump, head up 22 - EXHALE - Uttanasana [INHALE] come up [EXHALE] Samasthitih |
|
Marichyasana A (I)1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - jump [EXHALE] land, right leg bent [INHALE] head up 8 - EXHALE - bend forward [5 BREATHS] MARICHYASANA A 9 - INHALE - head up [EXHALE] hands to the floor 10 - INHALE - up 11 - EXHALE - Chaturanga Dandasana 12 - INHALE - Urdhva Mukha Svanasana 13 - EXHALE - Adho Mukha Svanasana 14 - INHALE - jump [EXHALE] land, left leg bent [INHALE] head up 15 - EXHALE - bend forward [5 BREATHS] MARICHYASANA A 16 - INHALE - head up [EXHALE] hands to the floor 17 - INHALE - up 18 - EXHALE - Chaturanga Dandasana 19 - INHALE - Urdhva Mukha Svanasana 20 - EXHALE - Adho Mukha Svanasana 21 - INHALE - jump, head up 22 - EXHALE - Uttanasana [INHALE] come up [EXHALE] Samasthitih |
|
Marichyasana B (II)1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - jump [EXHALE] land, right leg bent, left leg in lotus [INHALE] head up 8 - EXHALE - bend forward [5 BREATHS] MARICHYASANA B 9 - INHALE - head up [EXHALE] hands to the floor 10 - INHALE - up 11 - EXHALE - Chaturanga Dandasana 12 - INHALE - Urdhva Mukha Svanasana 13 - EXHALE - Adho Mukha Svanasana 14 - INHALE - jump [EXHALE] land, left leg bent, right leg in lotus [INHALE] head up 15 - EXHALE - bend forward [5 BREATHS] MARICHYASANA B 16 - INHALE - head up [EXHALE] hands to the floor 17 - INHALE - up 18 - EXHALE - Chaturanga Dandasana 19 - INHALE - Urdhva Mukha Svanasana 20 - EXHALE - Adho Mukha Svanasana 21 - INHALE - jump, head up 22 - EXHALE - Uttanasana - - INHALE - come up [EXHALE] Samasthitih |
|
Marichyasana C (III)1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - up [EXHALE] land, right leg bent [INHALE] turn right [5 BREATHS] MARICHYASANA C [EXHALE] hands to the floor, 8 - INHALE - up 9 - EXHALE - Chaturanga Dandasana 10 - INHALE - Urdhva Mukha Svanasana 11 - EXHALE - Adho Mukha Svanasana 12 - INHALE - up [EXHALE] land, left leg bent [INHALE] turn left [5 BREATHS] MARICHYASANA C [EXHALE] hands to the floor 13 - INHALE - Up 14 - EXHALE - Chaturanga Dandasana 15 - INHALE - Urdhva Mukha Svanasana 16 - EXHALE - Adho Mukha Svanasana 17 - INHALE - Jump, Head up 18 - EXHALE - Uttanasana - - INHALE - come up [EXHALE] Samasthitih |
|
Marichyasana D (IV)1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - up [EXHALE] land, right leg bent, left leg in lotus [INHALE] turn right [5 BREATHS] MARICHYASANA D [EXHALE] hands to the floor 8 - INHALE - up 9 - EXHALE - Chaturanga Dandasana 10 - INHALE - Urdhva Mukha Svanasana 11 - EXHALE - Adho Mukha Svanasana 12 [INHALE] up [EXHALE] land, left leg bent, left leg in lotus [INHALE] turn left [5 BREATHS] MARICHYASANA D [EXHALE] hands to the floor 13 - INHALE - Up 14 - EXHALE - Chaturanga Dandasana 15 - INHALE - Urdhva Mukha Svanasana 16 - EXHALE - Adho Mukha Svanasana 17 - INHALE - Jump, Head up 18 - EXHALE - Uttanasana - - INHALE - come up [EXHALE] Samasthitih |
|
Navasana1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - up [EXHALE] land, repeat 3 to 8 times [INHALE] lift legs and arms [5 BREATHS] NAVASANA [EXHALE] hands to the floor 8 - INHALE - up 9 - EXHALE - Chaturanga Dandasana 10 - INHALE - Urdhva Mukha Svanasana 11 - EXHALE - Adho Mukha Svanasana 12 - INHALE - jump, head up 13 - EXHALE - Uttansana [INHALE] come up [EXHALE] Samasthitih |
|
Lolasana1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - up [EXHALE] land | repeat 3 to 8 times [INHALE] lift legs and arms | [5 BREATHS] NAVASANA [EXHALE] hands to the floor 8 - INHALE - up 9 - EXHALE - Chaturanga Dandasana 10 - INHALE - Urdhva Mukha Svanasana 11 - EXHALE - Adho Mukha Svanasana 12 - INHALE - jump, head up 13 - EXHALE - Uttansana [INHALE] come up [EXHALE] Samasthitih |
|
Bhuja Pindasana1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - jump [EXHALE] lock the feet [INHALE] head up 8 - EXHALE - chin 1mm over ground [5 BREATHS] BHUJAPIDASANA 9 - INHALE - come up again [EXHALE] hold [INHALE] Tittibhasana 10 - EXHALE - Bakasana [INHALE] up 11 - EXHALE - Chaturanga Dandasana 12 - INHALE - Urdhva Mukha Svanasana 13 - EXHALE - Adho Mukha Svanasana 14 - INHALE - jump, head up 15 - EXHALE - Uttanasana [INHALE] come up [EXHALE] Samasthitih |
|
Kurmasana1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - Tittibhasana [EXHALE] go down [INHALE] heels up, arms straight [5 BREATHS] KURMASANA |
|
Supta Kurmasana[EXHALE] hands beneath knees 8 - INHALE - Tittibhasana [EXHALE] left leg behind head [INHALE] up [EXHALE] right leg behind head [INHALE] up 9 - EXHALE - lie down [5 BREATHS] SUPTA KURMASANA 10 [INHALE] hands beneath knees [EXHALE] Dwi Pada Sirsasana INHALE Tittibhasana 11 - EXHALE - Bakasana [INHALE] up 12 - EXHALE - Chaturanga Dandasana 13 - INHALE - Urdhva Mukha Svanasana 14 - EXHALE - Adho Mukha Svanasana 15 - INHALE - jump, head up 16 - EXHALE - Uttansana [INHALE] come up [EXHALE] Samasthitih |
|
Gaba Pindasana1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - up [EXHALE] straight legs [INHALE] Dandasana 8 - EXHALE - hands through and to chin [5 BREATHS] GARBHA PINHALEDASANA [INHALE] head up 9 - EXHALE - hands to forehead, roll back | Repeat 9 times [INHALE] roll up | turn 360 * clockwise [EXHALE] arms out 10 - INHALE - up 11 - EXHALE - Chaturanga Dandasana 12 - INHALE - Urdhva Mukha Svanasana 13 - EXHALE - Adho Mukha Svanasana 14 - INHALE - jump, head up 15 - EXHALE - Uttanasana [INHALE] - come up [EXHALE] Samasthitih |
|
Kukkutasana1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - up [EXHALE] straight legs [INHALE] Dandasana 8 - EXHALE - Padmasana 9 - INHALE - arms in, up [5 BREATHS] KUKKUTASANA [EXHALE] arms out 10 - INHALE - up 11 - EXHALE - Chaturanga Dandasana 12 - INHALE - Urdhva Mukha Svanasana 13 - EXHALE - Adho Mukha Svanasana 14 - INHALE - jump, head up 15 - EXHALE - Uttanasana [INHALE] - come up [EXHALE] Samasthitih |
|
Baddha Konasana A (I)1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - up [EXHALE] fold legs [INHALE] straight back 8 - EXHALE - chin to ground [5 BREATHS] BADDHA KONASANA A |
|
Baddha Konasana B (II)9 - INHALE - come up 10 - EXHALE - forehead to toes [5 BREATHS] BADDHA KONASANA B |
|
Baddha Konasana C (III)11 - INHALE - come up [5 BREATHS] BADDHA KONASANA C [EXHALE] hands to the floor 12 - INHALE - up 13 - EXHALE - Chaturanga Dandasana 14 - INHALE - Urdhva Mukha Svanasana 15 - EXHALE - Adho Mukha Svanasana 16 - INHALE - jump, head up 17 - EXHALE - Uttanasana [INHALE] come up [EXHALE] Samasthitih |
|
Upavistha Konasana A (I)1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - up [EXHALE] leg beside arms, grab feet [INHALE] head up 8 - EXHALE - fold down [5 BREATHS] UPAVISTHA KONASANA A |
|
Upavistha Konasana B (II)9 - INHALE - head up, arms up [EXHALE] legs up, grab feet [5 BREATHS] UPAVISTHA KONASANA B [EXHALE] hands to the floor, between the legs 10 - INHALE - up 11 - EXHALE - Chaturanga Dandasana 12 - INHALE - Urdhva Mukha Svanasana 13 - EXHALE - Adho Mukha Svanasana 14 - INHALE - jump, head up 15 - EXHALE - Uttanasana [INHALE] - come up [EXHALE] Samasthitih |
|
Supta Konasana1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - up [EXHALE] lie down 8 - INHALE - legs up [EXHALE] grab big toes [5 BREATHS] SUPTA KONASANA 9 - INHALE - roll up [EXHALE] touch down 10 - INHALE - head up [EXHALE] hands to the floor, between the leg 11 - INHALE - up 12 - EXHALE - Chaturanga Dandasana 13 - INHALE - Urdhva Mukha Svanasana 14 - EXHALE - Adho Mukha Svanasana 15 - INHALE - jump, head up 16 - EXHALE - Uttanasana [INHALE] - come up [EXHALE] Samasthitih |
|
Supta Padagunsthasana1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - up [EXHALE] lie down 8 - INHALE - right leg up, head down 9 - EXHALE - chin to shinbone [5 BREATHS] SUPTA PADANGUSTHASANA |
|
Supta Parsvasahita10 - INHALE - head down 11 - EXHALE - leg to the right [5 BREATHS] SUPTA PARSVASAHITA 12 - INHALE - right leg up, head down 13 - EXHALE - SUPTA PADANGUSTHASANA 14 - INHALE - head down 15 - EXHALE - lie down 16 - INHALE - left leg up, head down 17 - EXHALE - chin to shinbone [5 BREATHS] SUPTA PADANGUSTHASANA A 18 - INHALE - head down 19 - EXHALE - leg to the left [5 BREATHS] SUPTA PARSVASAHITA 20 - INHALE - left leg up, head down 21 - EXHALE - SUPTA PADANGUSTHASANA A 22 - INHALE - head down 23 - EXHALE - lie down 24 - INHALE - Chakrasana [EXHALE] Chaturanga Dandasana 25 - INHALE - Urdhva Mukha Svanasana 26 - EXHALE - Adho Mukha Svanasana 27 - INHALE - jump, head up 28 - EXHALE - Uttanasana [INHALE] come up [EXHALE] Samasthitih |
|
Ubhaya Padangusthasana1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - up [EXHALE] lie down 8 - INHALE - legs up [EXHALE] grab big toes 9 - INHALE - roll up [5 BREATHS] UBHAYA PADANGUSTHASANA [EXHALE] hands to the ground 10 - INHALE - up 11 - EXHALE - Chaturanga Dandasana 12 - INHALE - Urdhva Mukha Svanasana 13 - EXHALE - Adho Mukha Svanasana A 14 - INHALE - jump, head up 15 - EXHALE - Uttanasana [INHALE] - come up [EXHALE] Samasthitih |
|
Urdhva Muka Paschimottanasana1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - up [EXHALE] lie down 8 - INHALE - legs up [EXHALE] grab foot 9 - INHALE - roll up 10 - EXHALE - bend forward [5 BREATHS] URDVA MUKHA PASCHIMATTANASANA 11 - INHALE - head up [EXHALE] hands to the ground 12 - INHALE - up 13 - EXHALE - Chaturanga Dandasana 14 - INHALE - Urdhva Mukha Svanasana 15 - EXHALE - Adho Mukha Svanasana 16 - INHALE - jump, head up 17 - EXHALE - Uttanasana [INHALE] come up [EXHALE] Samasthitih |
|
Setu Bandhasana1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - up [EXHALE] lie down 8 - INHALE - lift legs and head [EXHALE] prepare 9 - INHALE - lift up [5 BREATHS] SETU BANDHASANA 10 - EXHALE - lie down 11 - INHALE - Chakrasana [EXHALE] Chaturanga Dandasana 12 - INHALE - Urdhva Mukha Svanasana 13 - EXHALE - Adho Mukha Svanasana 14 - INHALE - jump, head up 15 - EXHALE - Uttanasana [INHALE] come up [EXHALE] Samasthitih |
|
Urdhva Dhanurasana1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - up [EXHALE] lie down 8 - INHALE - lift legs and hands [EXHALE] prepare 9 - INHALE - lift up [5 BREATHS] URDHVA DHANURASANA 10 - EXHALE - down 11 - INHALE - Chakrasana [EXHALE] Chaturanga Dandasana 12 - INHALE - Urdhva Mukha Svanasana 13 - EXHALE - Adho Mukha Svanasana 14 - INHALE - jump, head up 15 - EXHALE - Uttanasana [INHALE] come up [EXHALE] Samasthitih |
|
Chakrasana10 - EXHALE - down 11 - INHALE - Chakrasana [EXHALE] Chaturanga Dandasana 12 - INHALE - Urdhva Mukha Svanasana 13 - EXHALE - Adho Mukha Svanasana 14 - INHALE - jump, head up 15 - EXHALE - Uttanasana [INHALE] - come up [EXHALE] Samasthitih |
|
Paschimottanasana D (IV)1 - INHALE - hands up 2 - EXHALE - Uttanasana 3 - INHALE - head up 4 - EXHALE - Chaturanga Dandasana 5 - INHALE - Urdhva Mukha Svanasana 6 - EXHALE - Adho Mukha Svanasana 7 - INHALE - up [EXHALE] Dandasana 8 - INHALE - take big toes, arms straight, head up 9 - EXHALE - bend forward [5 BREATHS] PASCHIMOTTANASANA 10 - INHALE - head up, Arms straight [EXHALE] hands to the floor 11 - INHALE - up 12 - EXHALE - Chaturanga Dandasana 13 - INHALE - Urdhva Mukha Svanasana 14 - EXHALE - Adho Mukha Svanasana 15 - INHALE - jump, head up 16 - EXHALE - Uttanasana [INHALE] come up [EXHALE] Samasthitih |
For more information, please check out Pattabi Jois' website and Lino Miele's book, Astanga Yoga. | |
| Contribute |  |
Copyright © 2008 ThreeOms Corp. All rights reserved. |
