Fundamental Positions

nose

DI

nose

hand

UjjAYI

out 5x

out 5x

Pdnguhsana Pda Hastsana

in

out 5x

nose

nose

out
S

in

out 5x

in

in

in

in

out

out

in

nose

out

foot

in

...

out 5x

...
2(4)
Parivtta Prvakosana

Whenever you pass through the standing position ( S) ), it is an opportunity,

especially for beginners, to obtain the
warmth and dynamics of the practice
through a connecting sequence of
movements (Basic-Vinysa).

out

3. eye

3
4
Prasrita Pdottnsana D

3. eye

out

3. eye

in

...

The Fundamental Positions (sana)

bring the energetic and physical body
in balance (alignment). The dynamics
of the Sun Salutations (see there)
transform into new sequences of
movements (Vinysa). just as before
each sequence begins and ends in a
standing position. Counting every
movement from there, you will arrive
in the pictured positions with the
respective numbers shown below (left
side, not pictured, shown in parentheses). However once the rhythm is
familiar, the sequences partially
merge with each other. Once in
a while you will still pass through
Samasthiti (Samasthiti S ). Nevertheless the numbers for the individual
movements are not changed.

out

Basic-Vinysa Sequence

thumb

DI

out

nose

out

in

UjjY
VINYSA

2(4)
Utthita Prvakosana

3. eye

Prasrita Pdottnsana C

3. eye

DI

nose

out

in

UjjY
VINYSA

in

Prasrita Pdottnsana B

3. eye

DI

out 5x

3. eye

Prasrita Pdottnsana A

out 5x

in

...

2(4)

Utthita Trikosana Parivtta Trikosana

nose
out

in

out 5x

...

2(4)

3. eye

out 5x

...

out 5x

in

hand

nose

out

in

UjjY
VINYSA

VINYSA

3. eye

DI

UjjY

in

DI

UjjY
VINYSA

hand

...

VINYSA

hand

out 5x

2(4)
Prvottnsana

You may add these six Fundamental

Positions after Srya Namaskra A
and B (see there) once you are well
familiarized with their practice.

...

(can be integrated after every standing position)

3. eye

in

navel

out

3. eye

in

nose

nose
3. eye

out

ashtangayoga.info Dr. Ronald Steiner, 2015

This is part of the light version of the practice sheet. The coloured, foldable original is available on ashtangayoga.info

in

out
S