Ax3

Modified Primary Series Suryanamaskara (A + B)

Page 1

Samasthiti

2
Uttanasana

4
Chaturanga Dandasana

5
Urdhva Mukha Svanasana

6
Adho Mukha Svanasana

8
Uttanasana

10
Samasthiti

Bx3

Samasthiti

1
Utkatasana

2
Uttanasana

4
Chaturanga Dandasana

5
Urdhva Mukha Svanasana

6
Adho Mukha Svanasana

7
Virabhadrasana

8
Chaturanga Dandasana

9
Urdhva Mukha Svanasana

10
Adho Mukha Svanasana

11
Virabhadrasana

12
Chaturanga Dandasana

13
Urdhva Mukha Svanasana

14
Adho Mukha Svanasana

15

16
Uttanasana

17
Utkatasana

18
Samasthiti

Modified Primary Series

Page 2

1
Padangusthasana nose

2
Padahastasana nose

3
Utthita Trikonasana R, L thumb

4
Parivrtta Trikonasana R, L thumb

5
Utthita Parsvakonasana R, L palm of hand

6
Parivrtta Parsvakonasana R, L sky

7
Prasarita Padottanasana A nose

8
Prasarita Padottanasana B nose

9
Prasarita Padottanasana C nose

10
Prasarita Padottanasana D nose

11
Parsvottanasana R, L toes

12
Vrksasana R,L

Practice this vinyasa between postures when you see the symbol.

Chaturanga Dandasana

Urdhva Mukha Svanasana

Adho Mukha Svanasana

13
Utkatasana

14
Virabhadrasana A R, L thumbs

15
Virabhadrasana B L, R tip of middle finger

16
Dandasana nose

17
Pachimottanasana A nose

18
Pachimottanasana B nose

19
Purvottanasana 3rd eye

20
Triang Mukhaikapada Paschimottanasana R, L toes

21
Janu Sirsasana A R, L toes

22
Janu Sirsasana B R, L toes

23
Marichyasana A R, L

24
Marichyasana C R, L far to side

25
Navasana to lift off 5 breaths, cross feet and lift off Repeat 3x

Modified Primary Series

26
Baddha Konasana nose

27
Supta Padangusthasana A toes
327 - 29 right side first, repeat left side

28
Supta Padangusthasana B far to side

29
Supta Padangusthasana C both hands to feet toes

30
Setu Bandhasana (modified bridge) 3rd eye

31
Urdhva Dhanurasana 3rd eye

32
Pachimottanasana nose

33
Yoga Mudra 3rd eye, 25 breaths

34
Padmasana nose, 25 breaths

35 Uttpluthi nose, 10-25 breaths

36
Savasana take a rest 10-20 minutes