Samasthiti. Ekam (andas in). Dve (andas ut). Trini (andas in). Chatvari (andas ut).

Pancha (andas in). Sat (andas ut. Sapta (andas in) Hger fot fram. Ashtau (andas ut). Nava (andas in). Dasha (andas ut).
Ekadasha (andas in) Vnster fot fram. Dvadasha (andas ut). Trayodasha (andas in) Chaturdasha (andas ut) 5 andetag. Panchadasha (andas in). Shodasha (andas ut). Saptadasha (andas in). Samasthiti.
Samasthiti. Ekam (andas in). Dve (andas ut). Trini (andas in). Chatvari (andas ut). Pancha (andas in).
Sat (andas ut) 5 andetag. Sapta (andas in). Ashtau (andas ut). Nava (andas in). Samasthiti.
Suryanamaskara A x 5
Suryanamaskara B x 5
Grundlggande asanas
Padangushtasana
(titta mot nstippen)
Padahastasana
(titta mot nstippen)
Utthita Trikonasana
(titta mot vre handen)
Parivrittha Trikonasana
(titta mot vre handen)
Utthita Parshvakonasana
(titta mot vre handen)
Prasarita Padottanasana A
(titta mot nstippen)
Prasarita Padottanasana B
(titta mot nstippen)
Prasarita Padottanasana C
(titta mot nstippen)
Prasarita Padottanasana D
(titta mot nstippen)
Parshvottanasana
(titta mot trna)
Avslutande 3 asanas Vila
Yoga Mudra
(titta mot gonbryn)
10 andetag
Padmasana
(titta mot nstippen)
10-25 andetag
Utpluti
(titta mot nstippen)
10 andetag
Savasana
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Ashtangayoga Nybrj are
I evi g vrdnad fr vr l rare och guru Sri K. Pattabhi Joi s, Mysore, I ndi en.