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-13 IN third eye head up

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Surya Namaskara
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ASHTANGA YOGA MANTRA


Om vande gurunam caranaravinde sandarshita svatma sukha va bodhe nih sreyase jangalika yamane samsara halahala mohasahantyai abahu purushakaram shankacakrasi dharinam sahasra shirasam shirasam svetam pranamami Patanjalim Om
SURYA NAMASKARA A VINYASA: 9 DRISTI: ANGUSTA MA DYA, NASAGRAI, NABI CHAKRA, BROOMADHYA repeat 5 times 1 IN thumb hands up 6 EX navel 5BR hips up ADHO MUKHA SVANASANA | Repeat 5 times EX nose SAMASTHITIH 4 EX nose CHATURANGA CHATURANGA DANDASANA 5 IN third eye URDHVA MUKHA SVANASANA 4 EX nose CHATURANGA DANDASANA 8 EX nose UTTANASANA 2 EX nose UTTANASANA

IN thumb

hands up

IN third eye head up

SURYANAMASKARA B VINYASA: 17

| Repeat Repeat 5 times

IN third eye URDHVA MUKHA

SVANASANA

DRISTI: ANGUSTA MA DYA, NASAGRAI, 2 EX nose UTTANASANA 7 IN third eye jump, head up NABI CHAKRA, BROOMADHYA repeat 5 times 1 IN thumb UTKATASANA

EX navel

ADHO MUKHA SVANASANA

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IN thumb

VIRABHADRASANA - right

11 IN third eye VIRABHADRASANA VIRABHADRASANA - left leg front

15 IN third eye jump, head up

leg front

16 EX nose 8 EX nose CHATURANGA 12 EX nose DANDASANA CHATURANGA DANDASANA

UTTANASANA

17 IN thumb 9 IN third eye URDHVA MUKHA 13 IN third eye URDHVA MUKHA SVANASANA

UTKATASANA

SVANASANA

EX nose

SAMASTHITIH

10 EX navel SVANASANA

ADHO MUKHA

14 EX navel 5BR

hip up ADHO MUKHA SVANASANA SVANASANA

Update: 08.12.2004 - Copyright by AshtangaYoga.info

AshtangaYoga.info

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