Pranavayu First Series Guide

Dear Yogis,

Welcome to the PranaVayu First Series practice guide. The Sauca series is designed to develop general strength and flexibility in all ranges of motion for the more challenging series down the line.

For your convenience, asanas that should be concluded with a vinyasa are marked with a "V" in the far right column. Asanas that are marked with a "V*" require a specialized vinyasa. Follow the links for further instruction.

Kindly note that the First Series (Sauca) practice begins with the PranaVayu warm up series.

Much obliged,

ThreeOms & David Magone

Virabhadrasana I

Step the right foot forward between the hands. Plant the back foot at an angle between 45 and 90 degrees. Draw the left hip forward, spin the right hip back, and find something approaching square.

With square hips, sweep the arms up to frame the sides of the face. Relax the shoulders away from the ears and engage the shoulder blades onto the back.

Engage the back leg strongly and continue flexing into front knee, finding something approaching parallel with the front thigh/quadricep. Make sure the knee points straight ahead, and is not collapsing medially (inward). Exit the pose with a vinyasa, and repeat on the second side.

V

[Optional]

Virabhadrasana I with arms in Garudasana

Maintain body position from the torso downward, but take an eagle wrap with the arms (one wraps under the other). Stay upright or find a modest back bend in the thoracic (not lumbar!) spine. To exit, release the bind and sweep the arms up, touching palms together. Take a vinyasa and repeat on the second side.

Virabhadrasana II

Step the right foot forward between the hands. Plant the back foot at an angle between 45 and 90 degrees. Square the torso to the side, rather than front, of the mat—then rotate the hips slightly forward, taking them approximately 30 degrees out of square.

Extend the arms long in both directions and direct the gaze softly forward. The shoulders relax away from the ears as the shoulder blades engage onto the back. Engage the back leg strongly and continue flexing into front knee, finding something approaching parallel with the front thigh/quadricep.

The slight transference of the hips will emphasize the stretch in the hip flexor, or front thigh, of the forward leg, and will de-emphasize the adductors, or inner thigh, of the back leg. Of course, practioners should modify according to desired sensation. Exit the pose by coming to high plank, taking the Lounge Lizard vinyasa, and repeating on the second side.
V*

[Optional]
Virabhadrasana II with arms in Gomukhasana

Maintain body position from the torso downward, but reach the right arm up, bending the elbow so it points skyward. The left arm reaches around the back, and hands clasp together at the base of the shoulder blades. Exit to high plank, take the Lounge Lizard vinyasa, and repeat on the second side.

*Lounge Lizard Vinyasa

Following virabhadrasana 2 RIGHT: Come to high plank. Plant the LEFT hand in the center of the mat, and find Vasisthasana on the LEFT. Exhale to lower the hips, sweeping the arm across the body; inhale raise the hips, extending the arm overhead. Use the breath to repeat this vinyasa 4-5 times; return to high plank and take a regular vinyasa.

Following virabhadrasana 2 LEFT: Perform the same actions above on the RIGHT side of the body.

**practitioner's note: this vinyasa is designed to be taken on the opposite side of the body from the preceding pose.

Utthita Trikonasana

Begin the entrance to Extended Triangle pose from either Warrior I or Warrior II. Maintain a wide stance, straighten the right leg and reach the right arm forward, resting the hand anywhere on the leg, top of the foot, inside, or outside of the foot. The left arm reaches straight up.

Maintain length in both sides of the body as the torso rotates open towards the ceiling, and the top shoulder attempts to align directly over the bottom shoulder. It is also possible to take a modest back bend from this pose. To exit, inhale to Warrior II; exhale to plant the hands on either side of the front foot and come to high plank. Hold high plank in preparation for the side plank.
V*

*Vasisthasana

Similar to the Lounge Lizard, this posed is designed to be taken on the opposite side of the body from the preceding pose. Thus, following Triangle on the right, take Vasistasana on the left. If performed in the correct sequence, the top leg should be open enough to achieve the straight leg variation pictured at left. Other variations include Vasisthasana with top leg in Vrksasana; Vasisthasana with legs parallel; or modified Vasisthasana with bent knee. Exit to high plank and take vinyasa; repeat Trikonasana/Vasisthasana sequence on the left.

Prasarita Podottanasana

From Downward Facing Dog, step the right foot forward between the hands. Pivot on both feet to face the long edge of the mat, angling the toes slightly inward. Align the hands directly beneath the shoulders and lengthen the spine forward in a "half fold;" complete the wide-legged forward fold by continuing to draw the head closer to the floor. Walk the hands back so they align with the feet, or continue to draw them back so the arms eventually reach through (behind) the legs. If the head easily touches the floor, consider bringing the feet in closer together to make the pose more challenging. Also consider taking a Tripod Headstand.

To exit, take the hands to the hips, engage the gluteus muscles and inhale to standing while maintaining length in the spine. Counterpose the forward fold by taking a standing back bend with the hands on the hips, drawing the elbows in toward each other. Inhale up to standing. Extend the arms wide and step to Samasthithi.
V

[Optional]
Tripod Headstand

From Prasarita Padottanasana, plant the hands directly under the shoulders. Form a tripod position by placing the head well in front of the hands. Shift the weight forward by rolling onto the crown of the head, until the legs can lift effortlessly off the floor. Hold in Sirsasana as long as desired. Exit to Child's Pose for a brief rest, or return directly to the wide-legged forward fold.

Utthita Hastasana with balance

Find a steady gaze point and rise onto the balls of the feet with the arms extending upward and hands interlaced. This pose is designed to stretch the arches of the feet, and perhaps the achilles tendons as well. Make the balance more challenging by closing the eyes. Breathe. Exit the pose by taking a forward fold, returning feet to the floor.

Ardha Hanumanasana

Prepare for the monkey god's pose by beginning in lay-monkey's pose. Step the left leg back into a low lunge with the right knee bent. Come onto the heel of the right foot, and slide it forward about six inches. Keep the hips square and the spine long, and take a forward fold over the extended (right leg). Similar to a "runner's stretch," this pose stresses the hamstring of the forward leg. Breathe for a minimum of five deep, long, and lovely breaths.

Anjaneyasana

Return the foot of the extended leg to its original low lunge position, stacking the knee directly above the ankle. Sweep the arms up to frame the sides of the face. Change the stress of the pose by either:

.Sinking further into the hips, so the knee is beyond the ankle, or
.Leaving the knee stacked above the ankle, and finding a modest to deep back bend

To exit, return through center, then plant the hands on either side of the front foot and step back into a 3-legged dog with the right leg lifted.

Trini Pada Adho Mukha Svanasana (3-legged dog with hip opening)

Bend the knee of the lifted leg, and point it up toward the ceiling. Continue opening the hip out to the side to find a stretch through the side ribs. Try to remain square in the shoulders; a tendency is to "sink" into the shoulder of the non-lifted leg. Hold for 5 breaths, then step the right (lifted) leg forward between the hands.

Parsvottonasana

With the right leg planted between the hands, straighten front and back leg. Turn the back heel out approximately 45 degrees. Square the hips, lengthen the spine, and fold forward over the front leg. If the hamstrings are still tight in this pose, consider bringing the back foot forward several inches to narrow the distance between the legs.

To exit, step the front foot back to the rear of the mat, and take vinyasa. Return to Tadasana (standing) at the front of the mat.
V

Repeat: Balance, Half Split, Crescent Lunge, 3-legged dog, Single-legged fold on second side. V

Optional:
Hastasana

Kick up to a wall; balance freestyle; perfect the "press" entrance...have fun, yogis. Take a child's pose and a vinyasa to finish.
V

Hanumanasana

Good news: the quads and hamstrings are now open enough to honor the monkey god in style. Begin in low lunge position, and transition to half split. Continue sliding the front leg forward, perhaps planting the sole of the front foot for 3/4 split position. Continue on to the full split by sliding the back leg back. Try to keep the hips square. Take a forward fold, a back bend, or sit upright and hold tight. Breathe and hold for a minimum of five deep, long, and lovely breaths.

To exit, gracefully sweep the front leg around to join the other leg at the rear of the mat. Clean the slate with a vinyasa, then repeat on the second side. After the second vinyasa, return to Tadasana.
V

Dikasana

From either standing or Utkatasana position, bend and lift the right knee so the body's weight is supported on the single standing leg. Gently float the right leg back toward the rear of the room. Take the arms back to an "airplane" position; keep them extended to the side of the room; sweep them forward to frame the ears (Virabhadrasana III); or take the hands together in prayer position at center chest.

Optional:
Natarajasana

From the same starting position as Dikasana: take hold of the inner arch of the foot, drawing the foot away from the body. The higher the foot can lift, the deeper the back bend that will result. Use the opposite arm (i.e., if right foot is lifted, extend left arm) as a counterbalance. Keep a microbend in the knee of the standing leg to help with stability and avoid hyperextension. Advanced practitioners may choose to hold on to the foot with both hands, perhaps dropping the head back to meet the toes.

Urdhva Prasarita Ekapadasana

From Dikasana, take the fingertips down to the floor and come into a forward fold with the back leg still lifted. The hip can turn out of square to find more elevation in the back leg, though the torso should remain square to the floor.

Garudasana ("lowrider" variation)

The lifted leg wraps around (behind) the standing leg as the hips lower into a squatting position with knees stacked. The feet should be several inches apart for stability. Wrap the arms in Garudasana position as the hips sink lightly toward lifted heels. If balance is an issue in this posture, consider taking the feet wider apart.

Parsva Garudasana (arm balance variation)

Unfurl the arms with great enthusiasm. Twist to the same side as the top knee (i.e., if the right knee is on top, twist to the right). Plant the hands on the floor so the points of the elbows can form a shelf with the body. Continue transferring the body's weight forward until one or both feet come off the floor and the weight is fully balanced/supported on the backs of the upper arms. Exit through vinyasa; after second vinyasa, lower into a prone savasana (abdomen on the floor).
V

Repeat: Bird/Dancer pose, Standing Split, Lowrider Eagle, Arm Balance on second side. V

Salabhasana A

Plant the hands at the sides of the low ribs with the palms facing the floor. Inhale to left the head, chest, and feet off the floor. Let the hands hover lightly above the floor so they do not bear any weight.

Salabhasana B

Same pose/alignment as "A" variation, only with arms extended long by the sides. Turn the palms up to find more opening in the shoulders.

Salabhasana C

The flying locust uses the same alignment as "A" and "B" variations, but with hands interlaced at the low back. Keep the elbows softly bent as the arms lift away from the body.
V

Optional:
Salabhasana D

This pose requires a great deal of strength in the muscles of the lumbar and thoracic spine, and so should be attempted with caution. Begin by placing the hands underneath the groin, one hand on top of the other, with palms face down. Take the chin forward and lift the legs any amount possible. For the full expression, bend the knees and take the toes to the top of the head.
V

Anahatasana

Begin on hands and knees with the knees stacked directly over the hips and the thighs vertical. Stretch the arms forward, softening the spine toward the floor. Rest the forehead, chin, or chest on the mat. If the shoulders are tight, take the arms farther apart. Breathe and hold for eight to ten deep, long, and lovely breaths.

To exit, press strongly into the hands so the arms lift. Round the spine so the shoulders stack over the elbows. Lower the abdomen to the floor with arms still extended for the long-armed Cobra pose.

Bhujangasana (straight arm variation)

Press the tops of the feet strongly into the mat to keep the legs engaged. Avoid clenching the gluteus muscles and keep the tail bone drawing under to protect the low back. Press the heart forward, gently rolling the shoulders down and back. Exit through Upward Facing Dog, and finish in a Downward Facing Dog.

Eka Pada Rajakapotasana A

Sweep the right leg forward, landing with the knee lined up behind the wrist. Open-hipped yogis can have the shin parallel with the front edge of the mat—otherwise the foot can angle inward any degree toward the groin. Remain upright or take a forward fold for the sleeping Pigeon variation. Hold for approximately ten breaths or so.

Ardha Vamadevasana

From the sleeping Pigeon, return to an upright position by walking the hands back so they are even with the hips. Bend the knee of the extended leg, and reach around for the foot. Pull the foot in toward the hips; if it comes anywhere close, rotate the shoulder so the fingers point toward the toes and the elbow points skyward. The sole purpose of this pose is to stretch the quadriceps in preparation for back bends later in the sequence. It matters not whether the foot actually makes contact with the hip.

Exit the pose by gently releasing the foot and letting the leg return to the floor.

Eka Pada Rajakapotasana B

In an upright Pigeon, take a back bend from the thoracic spine.
V

Optional:
Eka Pada Rajakapotasana C

Also known as King Pigeon, this pose requires a great degree of back bending ability. Return to Ardha Vamadevasana position, and turn the foot out "Charlie Chaplin style." Wrap the hand under the foot, rotate the shoulder so the elbow faces skyward, and take a back bend. If the head makes contact with the foot, consider taking the foot with both hands.
V

Optional:
Eka Pada Rajakapotasana Complete Binding Sequence

Pictures provide a more effective description than words, n'est-ce pas?
V

Setu Bandhasana

Plant the soles of the feet on the floor, sliding the feet back toward the hips until the fingertips can graze the backs of the heels. Lift the hips slightly to scoop the tailbone and draw the belly in, protecting the low back. Continue lifting the hips, bringing shoulder blades onto the back to open the heart. Repeat two more times, or move on to Wheel posture.

Urdhva Dhanurasana

Proceed from the same basic alignment in the preceding Bridge pose. To continue to Wheel pose, plant the hands on either side of the ears. Lift to the crown of the head, or straighten the arms to take the full expression of the pose. To deepen the back bend, walk the feet in closer to the hands. Take a total of three back bends, whether Bridge, Wheel, or Drop-backs.
V

Optional:
Vrischikasana

Not *quite* as scary as it sounds...scorpion is essentially Pincha Mayurasana (forearm stand) with an intense back bend added into the mix. From the forearms, assume the inverted posture. Take the legs apart and bend the knees, perhaps touching the toes to the head. Rest in child's pose and take a vinyasa before embarking on the sequence of seated postures that follows.
V

Paschimottanasana

The double legged forward fold is sequenced here as a reprieve/counterpose to the previous back bending series, and marks the beginning of the cooling posture series.

Begin in Dandasana (seated Staff pose) with the shoulders stacked directly above the hips and the spine straight. Fold forward over the legs with the spine extended. Hold long enough to take multiple variations: grip the toes as in Padangusthasana; hold the sides of the feet; wrap the hands around the feet taking hold of one wrist; or slide the hands underneath the heels.

If the torso rests easily on the legs, take the legs far enough apart to let the chest come toward the floor.
V*

Table Top Vinyasa

From seated, plant the hands about a foot behind the hips. Plant the soles of the feet on the floor and elevate the hips to the same height as the shoulders. Take the neck to any position that is comfortable.

For the vinyasa, exhale to lower the hips, pulling them through the arms in a swinging motion. (If done correctly, the abdominal muscles will be strongly engaged.) Inhale to return to table top position. Repeat this vinyasa five times, then return to seated.

Janu Sirsasana

Extend one leg forward, and draw the other foot in toward the inner thigh or groin. Rotate the torso over the extended leg and fold forward with the spine extended. To exit, sit up and reverse the leg position. There is no vinyasa between sides.

Purvottanasana

Also known as "Intense Eastern Stretch," this pose is a staple of the Astanga primary series. Begin with the same alignment as table top, but instead of bending the knees, leave the legs extended and stretch the toes toward the floor. Continue elevating the hips, breathing for five deep, long, and lovely breaths.
V

Triang Mukha Eka Pada Paschimottanasana

It may be helpful to think of this pose as Ardha Virasana (half hero) with a forward fold. Leave one leg extended and draw the other foot back, positioning it next to the hip. Fold forward over the extended leg with length in the spine. Because this is an asymmetrical pose, the hips may feel unbalanced; if necessary, use a blanket, block, etc. to elevate the sit bone of the extended leg to make the hips level with each other.

Krounchasana

Heron's Pose: from Triang Mukha...return to seated. Take hold of the sides of the feet of the extended leg and straighten it toward the ceiling. Continue drawing the leg toward the face until the shin (perhaps) touches the forehead. The spine may naturally round a bit here, but try to maintain as much length as possible. Take a vinyasa before repeating the series (Triang..., Krounchasana) on the second side.
V

Gomukhasana

Cross the legs so the knees are stacked, drawing the heels back to the same approximate plane. Remain upright or fold forward, eventually hooking the chin over the knees. If there is a large distance between the knees in the seated position, consider modifying by straightening the bottom leg. Breathe deeply and peacefully.

Agni Stambhasana

From Gomukhasana, slide the legs apart so the shins are stacked and parallel with the front edge of the mat. Take attention to the top knee, and actively draw the femur of that leg into the hip socket. Fold forward. Repeat the process as many times as necessary to deepen the posture. Repeat the previous two postures with the other leg on top; no intervening vinyasa is necessary.

Baddha Konasana

Bring the soles of the feet together, drawing the feet in close to the pelvis. Spread the feet apart as if they were pages in the Yoga Sutras. Perform the same action as above of drawing femurs into hip sockets, while additionally attempting to "shrinkwrap" the ribs. Fold forward, perhaps bringing the forehead to the toes or the belly to the heels.

Urdhva Mukha Upavistha Konasana

Take hold of the big toes with a Padangusthasana-esque hand position. Lift the legs and spread them apart as in the seated version of Upavistha Konasasna. The abdomen engages as the hips and spine rest in a position similar to Navasana. Try to balance and breathe, then...

Ubhaya Padangusthasana

...slide the legs together, sill balancing the body's weight on the back of the hips with legs extended. Take a backward somersault roll, briefly entering Halasana (Plow) pose, still holding onto the big toes. Roll forward to return to Ubhaya Padangusthasana, keeping the legs extended if possible.

To exit, draw the knees in, cross the ankles, and take a final vinyasa.
V

Ardha Jathara Parivartanasana

The First Series practice closes with a spinal twist. Choose a preferred variation and decompress the spine for several breaths before entering Savasana. Try to keep both shoulders grounded on the mat as the knees draw across the body. Turn the head away from the knees to complete the twist.

Savasana

Take a load off, yogis. Rest easy for 10-15 minutes to get the full benefit of an active practice.

Questions about this Series Guide? Contact us.

	Virabhadrasana I Step the right foot forward between the hands. Plant the back foot at an angle between 45 and 90 degrees. Draw the left hip forward, spin the right hip back, and find something approaching square. With square hips, sweep the arms up to frame the sides of the face. Relax the shoulders away from the ears and engage the shoulder blades onto the back. Engage the back leg strongly and continue flexing into front knee, finding something approaching parallel with the front thigh/quadricep. Make sure the knee points straight ahead, and is not collapsing medially (inward). Exit the pose with a vinyasa, and repeat on the second side.	V
	[Optional] Virabhadrasana I with arms in Garudasana Maintain body position from the torso downward, but take an eagle wrap with the arms (one wraps under the other). Stay upright or find a modest back bend in the thoracic (not lumbar!) spine. To exit, release the bind and sweep the arms up, touching palms together. Take a vinyasa and repeat on the second side.
	Virabhadrasana II Step the right foot forward between the hands. Plant the back foot at an angle between 45 and 90 degrees. Square the torso to the side, rather than front, of the mat—then rotate the hips slightly forward, taking them approximately 30 degrees out of square. Extend the arms long in both directions and direct the gaze softly forward. The shoulders relax away from the ears as the shoulder blades engage onto the back. Engage the back leg strongly and continue flexing into front knee, finding something approaching parallel with the front thigh/quadricep. The slight transference of the hips will emphasize the stretch in the hip flexor, or front thigh, of the forward leg, and will de-emphasize the adductors, or inner thigh, of the back leg. Of course, practioners should modify according to desired sensation. Exit the pose by coming to high plank, taking the Lounge Lizard vinyasa, and repeating on the second side.	V*
	[Optional] Virabhadrasana II with arms in Gomukhasana Maintain body position from the torso downward, but reach the right arm up, bending the elbow so it points skyward. The left arm reaches around the back, and hands clasp together at the base of the shoulder blades. Exit to high plank, take the Lounge Lizard vinyasa, and repeat on the second side.
	Lounge Lizard Vinyasa Following virabhadrasana 2 RIGHT: Come to high plank. Plant the LEFT hand in the center of the mat, and find Vasisthasana on the LEFT. Exhale to lower the hips, sweeping the arm across the body; inhale raise the hips, extending the arm overhead. Use the breath to repeat this vinyasa 4-5 times; return to high plank and take a regular vinyasa. Following virabhadrasana 2 LEFT: Perform the same actions above on the RIGHT side of the body. *practitioner's note: this vinyasa is designed to be taken on the opposite side of the body from the preceding pose.
	Utthita Trikonasana Begin the entrance to Extended Triangle pose from either Warrior I or Warrior II. Maintain a wide stance, straighten the right leg and reach the right arm forward, resting the hand anywhere on the leg, top of the foot, inside, or outside of the foot. The left arm reaches straight up. Maintain length in both sides of the body as the torso rotates open towards the ceiling, and the top shoulder attempts to align directly over the bottom shoulder. It is also possible to take a modest back bend from this pose. To exit, inhale to Warrior II; exhale to plant the hands on either side of the front foot and come to high plank. Hold high plank in preparation for the side plank.	V*
	*Vasisthasana Similar to the Lounge Lizard, this posed is designed to be taken on the opposite side of the body from the preceding pose. Thus, following Triangle on the right, take Vasistasana on the left. If performed in the correct sequence, the top leg should be open enough to achieve the straight leg variation pictured at left. Other variations include Vasisthasana with top leg in Vrksasana; Vasisthasana with legs parallel; or modified Vasisthasana with bent knee. Exit to high plank and take vinyasa; repeat Trikonasana/Vasisthasana sequence on the left.
	Prasarita Podottanasana From Downward Facing Dog, step the right foot forward between the hands. Pivot on both feet to face the long edge of the mat, angling the toes slightly inward. Align the hands directly beneath the shoulders and lengthen the spine forward in a "half fold;" complete the wide-legged forward fold by continuing to draw the head closer to the floor. Walk the hands back so they align with the feet, or continue to draw them back so the arms eventually reach through (behind) the legs. If the head easily touches the floor, consider bringing the feet in closer together to make the pose more challenging. Also consider taking a Tripod Headstand. To exit, take the hands to the hips, engage the gluteus muscles and inhale to standing while maintaining length in the spine. Counterpose the forward fold by taking a standing back bend with the hands on the hips, drawing the elbows in toward each other. Inhale up to standing. Extend the arms wide and step to Samasthithi.	V
	[Optional] Tripod Headstand From Prasarita Padottanasana, plant the hands directly under the shoulders. Form a tripod position by placing the head well in front of the hands. Shift the weight forward by rolling onto the crown of the head, until the legs can lift effortlessly off the floor. Hold in Sirsasana as long as desired. Exit to Child's Pose for a brief rest, or return directly to the wide-legged forward fold.
	Utthita Hastasana with balance Find a steady gaze point and rise onto the balls of the feet with the arms extending upward and hands interlaced. This pose is designed to stretch the arches of the feet, and perhaps the achilles tendons as well. Make the balance more challenging by closing the eyes. Breathe. Exit the pose by taking a forward fold, returning feet to the floor.
	Ardha Hanumanasana Prepare for the monkey god's pose by beginning in lay-monkey's pose. Step the left leg back into a low lunge with the right knee bent. Come onto the heel of the right foot, and slide it forward about six inches. Keep the hips square and the spine long, and take a forward fold over the extended (right leg). Similar to a "runner's stretch," this pose stresses the hamstring of the forward leg. Breathe for a minimum of five deep, long, and lovely breaths.
	Anjaneyasana Return the foot of the extended leg to its original low lunge position, stacking the knee directly above the ankle. Sweep the arms up to frame the sides of the face. Change the stress of the pose by either: .Sinking further into the hips, so the knee is beyond the ankle, or .Leaving the knee stacked above the ankle, and finding a modest to deep back bend To exit, return through center, then plant the hands on either side of the front foot and step back into a 3-legged dog with the right leg lifted.
	Trini Pada Adho Mukha Svanasana (3-legged dog with hip opening) Bend the knee of the lifted leg, and point it up toward the ceiling. Continue opening the hip out to the side to find a stretch through the side ribs. Try to remain square in the shoulders; a tendency is to "sink" into the shoulder of the non-lifted leg. Hold for 5 breaths, then step the right (lifted) leg forward between the hands.
	Parsvottonasana With the right leg planted between the hands, straighten front and back leg. Turn the back heel out approximately 45 degrees. Square the hips, lengthen the spine, and fold forward over the front leg. If the hamstrings are still tight in this pose, consider bringing the back foot forward several inches to narrow the distance between the legs. To exit, step the front foot back to the rear of the mat, and take vinyasa. Return to Tadasana (standing) at the front of the mat.	V
	Repeat: Balance, Half Split, Crescent Lunge, 3-legged dog, Single-legged fold on second side.	V
	Optional: Hastasana Kick up to a wall; balance freestyle; perfect the "press" entrance...have fun, yogis. Take a child's pose and a vinyasa to finish.	V
	Hanumanasana Good news: the quads and hamstrings are now open enough to honor the monkey god in style. Begin in low lunge position, and transition to half split. Continue sliding the front leg forward, perhaps planting the sole of the front foot for 3/4 split position. Continue on to the full split by sliding the back leg back. Try to keep the hips square. Take a forward fold, a back bend, or sit upright and hold tight. Breathe and hold for a minimum of five deep, long, and lovely breaths. To exit, gracefully sweep the front leg around to join the other leg at the rear of the mat. Clean the slate with a vinyasa, then repeat on the second side. After the second vinyasa, return to Tadasana.	V
	Dikasana From either standing or Utkatasana position, bend and lift the right knee so the body's weight is supported on the single standing leg. Gently float the right leg back toward the rear of the room. Take the arms back to an "airplane" position; keep them extended to the side of the room; sweep them forward to frame the ears (Virabhadrasana III); or take the hands together in prayer position at center chest.
	Optional: Natarajasana From the same starting position as Dikasana: take hold of the inner arch of the foot, drawing the foot away from the body. The higher the foot can lift, the deeper the back bend that will result. Use the opposite arm (i.e., if right foot is lifted, extend left arm) as a counterbalance. Keep a microbend in the knee of the standing leg to help with stability and avoid hyperextension. Advanced practitioners may choose to hold on to the foot with both hands, perhaps dropping the head back to meet the toes.
	Urdhva Prasarita Ekapadasana From Dikasana, take the fingertips down to the floor and come into a forward fold with the back leg still lifted. The hip can turn out of square to find more elevation in the back leg, though the torso should remain square to the floor.
	Garudasana ("lowrider" variation) The lifted leg wraps around (behind) the standing leg as the hips lower into a squatting position with knees stacked. The feet should be several inches apart for stability. Wrap the arms in Garudasana position as the hips sink lightly toward lifted heels. If balance is an issue in this posture, consider taking the feet wider apart.
	Parsva Garudasana (arm balance variation) Unfurl the arms with great enthusiasm. Twist to the same side as the top knee (i.e., if the right knee is on top, twist to the right). Plant the hands on the floor so the points of the elbows can form a shelf with the body. Continue transferring the body's weight forward until one or both feet come off the floor and the weight is fully balanced/supported on the backs of the upper arms. Exit through vinyasa; after second vinyasa, lower into a prone savasana (abdomen on the floor).	V
	Repeat: Bird/Dancer pose, Standing Split, Lowrider Eagle, Arm Balance on second side.	V
	Salabhasana A Plant the hands at the sides of the low ribs with the palms facing the floor. Inhale to left the head, chest, and feet off the floor. Let the hands hover lightly above the floor so they do not bear any weight.
	Salabhasana B Same pose/alignment as "A" variation, only with arms extended long by the sides. Turn the palms up to find more opening in the shoulders.
	Salabhasana C The flying locust uses the same alignment as "A" and "B" variations, but with hands interlaced at the low back. Keep the elbows softly bent as the arms lift away from the body.	V
	Optional: Salabhasana D This pose requires a great deal of strength in the muscles of the lumbar and thoracic spine, and so should be attempted with caution. Begin by placing the hands underneath the groin, one hand on top of the other, with palms face down. Take the chin forward and lift the legs any amount possible. For the full expression, bend the knees and take the toes to the top of the head.	V
	Anahatasana Begin on hands and knees with the knees stacked directly over the hips and the thighs vertical. Stretch the arms forward, softening the spine toward the floor. Rest the forehead, chin, or chest on the mat. If the shoulders are tight, take the arms farther apart. Breathe and hold for eight to ten deep, long, and lovely breaths. To exit, press strongly into the hands so the arms lift. Round the spine so the shoulders stack over the elbows. Lower the abdomen to the floor with arms still extended for the long-armed Cobra pose.
	Bhujangasana (straight arm variation) Press the tops of the feet strongly into the mat to keep the legs engaged. Avoid clenching the gluteus muscles and keep the tail bone drawing under to protect the low back. Press the heart forward, gently rolling the shoulders down and back. Exit through Upward Facing Dog, and finish in a Downward Facing Dog.
	Eka Pada Rajakapotasana A Sweep the right leg forward, landing with the knee lined up behind the wrist. Open-hipped yogis can have the shin parallel with the front edge of the mat—otherwise the foot can angle inward any degree toward the groin. Remain upright or take a forward fold for the sleeping Pigeon variation. Hold for approximately ten breaths or so.
	Ardha Vamadevasana From the sleeping Pigeon, return to an upright position by walking the hands back so they are even with the hips. Bend the knee of the extended leg, and reach around for the foot. Pull the foot in toward the hips; if it comes anywhere close, rotate the shoulder so the fingers point toward the toes and the elbow points skyward. The sole purpose of this pose is to stretch the quadriceps in preparation for back bends later in the sequence. It matters not whether the foot actually makes contact with the hip. Exit the pose by gently releasing the foot and letting the leg return to the floor.
	Eka Pada Rajakapotasana B In an upright Pigeon, take a back bend from the thoracic spine.	V
	Optional: Eka Pada Rajakapotasana C Also known as King Pigeon, this pose requires a great degree of back bending ability. Return to Ardha Vamadevasana position, and turn the foot out "Charlie Chaplin style." Wrap the hand under the foot, rotate the shoulder so the elbow faces skyward, and take a back bend. If the head makes contact with the foot, consider taking the foot with both hands.	V
	Optional: Eka Pada Rajakapotasana Complete Binding Sequence Pictures provide a more effective description than words, n'est-ce pas?	V
	Setu Bandhasana Plant the soles of the feet on the floor, sliding the feet back toward the hips until the fingertips can graze the backs of the heels. Lift the hips slightly to scoop the tailbone and draw the belly in, protecting the low back. Continue lifting the hips, bringing shoulder blades onto the back to open the heart. Repeat two more times, or move on to Wheel posture.
	Urdhva Dhanurasana Proceed from the same basic alignment in the preceding Bridge pose. To continue to Wheel pose, plant the hands on either side of the ears. Lift to the crown of the head, or straighten the arms to take the full expression of the pose. To deepen the back bend, walk the feet in closer to the hands. Take a total of three back bends, whether Bridge, Wheel, or Drop-backs.	V
	Optional: Vrischikasana Not quite as scary as it sounds...scorpion is essentially Pincha Mayurasana (forearm stand) with an intense back bend added into the mix. From the forearms, assume the inverted posture. Take the legs apart and bend the knees, perhaps touching the toes to the head. Rest in child's pose and take a vinyasa before embarking on the sequence of seated postures that follows.	V
	Paschimottanasana The double legged forward fold is sequenced here as a reprieve/counterpose to the previous back bending series, and marks the beginning of the cooling posture series. Begin in Dandasana (seated Staff pose) with the shoulders stacked directly above the hips and the spine straight. Fold forward over the legs with the spine extended. Hold long enough to take multiple variations: grip the toes as in Padangusthasana; hold the sides of the feet; wrap the hands around the feet taking hold of one wrist; or slide the hands underneath the heels. If the torso rests easily on the legs, take the legs far enough apart to let the chest come toward the floor.	V*
	Table Top Vinyasa From seated, plant the hands about a foot behind the hips. Plant the soles of the feet on the floor and elevate the hips to the same height as the shoulders. Take the neck to any position that is comfortable. For the vinyasa, exhale to lower the hips, pulling them through the arms in a swinging motion. (If done correctly, the abdominal muscles will be strongly engaged.) Inhale to return to table top position. Repeat this vinyasa five times, then return to seated.
	Janu Sirsasana Extend one leg forward, and draw the other foot in toward the inner thigh or groin. Rotate the torso over the extended leg and fold forward with the spine extended. To exit, sit up and reverse the leg position. There is no vinyasa between sides.
	Purvottanasana Also known as "Intense Eastern Stretch," this pose is a staple of the Astanga primary series. Begin with the same alignment as table top, but instead of bending the knees, leave the legs extended and stretch the toes toward the floor. Continue elevating the hips, breathing for five deep, long, and lovely breaths.	V
	Triang Mukha Eka Pada Paschimottanasana It may be helpful to think of this pose as Ardha Virasana (half hero) with a forward fold. Leave one leg extended and draw the other foot back, positioning it next to the hip. Fold forward over the extended leg with length in the spine. Because this is an asymmetrical pose, the hips may feel unbalanced; if necessary, use a blanket, block, etc. to elevate the sit bone of the extended leg to make the hips level with each other.
	Krounchasana Heron's Pose: from Triang Mukha...return to seated. Take hold of the sides of the feet of the extended leg and straighten it toward the ceiling. Continue drawing the leg toward the face until the shin (perhaps) touches the forehead. The spine may naturally round a bit here, but try to maintain as much length as possible. Take a vinyasa before repeating the series (Triang..., Krounchasana) on the second side.	V
	Gomukhasana Cross the legs so the knees are stacked, drawing the heels back to the same approximate plane. Remain upright or fold forward, eventually hooking the chin over the knees. If there is a large distance between the knees in the seated position, consider modifying by straightening the bottom leg. Breathe deeply and peacefully.
	Agni Stambhasana From Gomukhasana, slide the legs apart so the shins are stacked and parallel with the front edge of the mat. Take attention to the top knee, and actively draw the femur of that leg into the hip socket. Fold forward. Repeat the process as many times as necessary to deepen the posture. Repeat the previous two postures with the other leg on top; no intervening vinyasa is necessary.
	Baddha Konasana Bring the soles of the feet together, drawing the feet in close to the pelvis. Spread the feet apart as if they were pages in the Yoga Sutras. Perform the same action as above of drawing femurs into hip sockets, while additionally attempting to "shrinkwrap" the ribs. Fold forward, perhaps bringing the forehead to the toes or the belly to the heels.
	Urdhva Mukha Upavistha Konasana Take hold of the big toes with a Padangusthasana-esque hand position. Lift the legs and spread them apart as in the seated version of Upavistha Konasasna. The abdomen engages as the hips and spine rest in a position similar to Navasana. Try to balance and breathe, then...
	Ubhaya Padangusthasana ...slide the legs together, sill balancing the body's weight on the back of the hips with legs extended. Take a backward somersault roll, briefly entering Halasana (Plow) pose, still holding onto the big toes. Roll forward to return to Ubhaya Padangusthasana, keeping the legs extended if possible. To exit, draw the knees in, cross the ankles, and take a final vinyasa.	V
	Ardha Jathara Parivartanasana The First Series practice closes with a spinal twist. Choose a preferred variation and decompress the spine for several breaths before entering Savasana. Try to keep both shoulders grounded on the mat as the knees draw across the body. Turn the head away from the knees to complete the twist.
	Savasana Take a load off, yogis. Rest easy for 10-15 minutes to get the full benefit of an active practice.