Ashtanga

surya namaskara A

Ashtanga yoga primary series Joey Miles

ashtangayogaleeds.com

Ashtanga opening chant

om vande gurunam charanaravinde
sandarshita svatmasukhavabodhe
nishreyase jangalikayamane
samsara halahala mohashantyai

abahu purushakaram
shanka chakrasi dharinam
sahasra sirasam svetam
pranamami patanjalim om

Ashtanga closing chant

om svasthi praja bhyah
pari pala yantam
nyayena margena
mahim mahishaha

Posture:

Samasthiti

Urdhva Hastasana

Uttanasana A

Uttanasana B

nose

inhale
thumbs

exhale
nose

inhale
3rd eye

Samasthiti

Utkatasana

Uttanasana A

Uttanasana B

inhale
thumbs

exhale
nose

inhale
3rd eye

Chaturanga
Dandasana
exhale
nose

Urdhva Mukha
Svanasana
inhale
nose

Adho Mukha
Svanasana
exhale
navel

Virabhadrasana A

nose

Chaturanga
Dandasana
exhale
nose

Urdhva Mukha
Svanasana
inhale
nose

Adho Mukha
Svanasana
exhale
navel

Virabhadrasana A

inhale
thumbs

Padangusthasana

Pada Hastasana

5 breaths
nose

5 breaths
nose

Utthita
Trikonasana
5 breaths
hand

Parivrtta
Trikonasana
5 breaths
hand

Utthita
Parsvakonasana
5 breaths
hand

Parivrtta
Parsvakonasana
5 breaths
hand

Prasarita
Padottanasana A
5 breaths
nose

Prasarita
Padottanasana B
5 breaths
nose

Prasarita
Padottanasana C
5 breaths
nose

Prasarita
Padottanasana D
5 breaths
nose

Parsvottanasana

Paschimattanasana
A
5 breaths
toes

Paschimattanasana
B
5 breaths
toes

Paschimattanasana
C
5 breaths
toes

Paschimattanasana Purvottanasana
D
5 breaths
5 breaths
toes
nose

Ardha Baddha Padma

Paschimattanasana
5 breaths
toes

Triang Mukha EkaPada Janu

Paschimattanasana Sirsasana A
5 breaths
5 breaths
toes
toes

Janu
Sirsasana B
5 breaths
toes

Supta Kurmasana

Garbha Pindasana

Kukkutasana

Baddha Konasana

5 breaths
3rd eye

5 breaths then roll

nose

5 breaths
nose

inhale
nose

Upavistha
Konasana A
5 breaths
3rd eye

Upavistha
Konasana B
5 breaths
upwards

Supta
Konasana
5 breaths
navel

Urdhva
Dhanurasana x 3
5 breaths
nose

Paschimattanasana Salamba
Sarvangasana
10 breaths
25 breaths
toes
nose

Urdhva
Padmasana
8 breaths
nose

Pindasana

Mathsyasana

8 breaths
nose

8 breaths
nose/3rd eye

go brahmanebhyaha
shubhamastu nityam
loka samasta sukhino bhavantu
om shanti shanti shanti

Breathing:
Dristi/gazing point:

Chaturanga
Dandasana
exhale
nose

Urdhva Mukha
Svanasana
inhale
nose

Adho Mukha
Svanasana
exhale + 5 breaths
navel

Uttanasana B

Uttanasana A

Urdhva Hastasana

Samasthiti

inhale
3rd eye

exhale
nose

inhale
thumbs

exhale
nose

Chaturanga
Dandasana
exhale
nose

Urdhva Mukha
Svanasana
inhale
nose

Adho Mukha
Svanasana
exhale + 5 breaths
navel

Uttanasana B

Uttanasana A

Utkatasana

Samasthiti

inhale
thumbs

inhale
3rd eye

exhale
nose

inhale
thumbs

exhale
nose

Utthita Hasta
Padangusthasana
1 breath
toes

Utthita Hasta
Padangusthasana A
5 breaths
toes

Utthita Hasta
Padangusthasana B
5 breaths
side

Utthita Hasta
Padangusthasana C
5 breaths
toes

Ardha Baddha
Padmottanasana
5 breaths
nose

Utkatasana

Virabhadrasana A

Virabhadrasana B

5 breaths
nose

5 breaths
thumbs

5 breaths
upwards

5 breaths
hand

Janu
Sirsasana C
5 breaths
toes

Marichyasana A

Marichyasana B

Marichyasana C

Marichyasana D

Navasana x 5

Jump around

Bhujapidasana

Kurmasana

5 breaths
toes

5 breaths
nose

5 breaths
side

5 breaths
side

5 breaths
nose/toes

inhale
nose

5 breaths
nose

5 breaths
3rd eye

inhale
upwards

exhale
3rd eye

Supta
Padangusthasana
inhale
toes

5 breaths
toes

5 breaths
side

Ubhaya
Padangusthasana
exhale
nose

5 breaths
upward

Urdhva Mukha
Paschimattanasana
exhale
5 breaths
nose
toes

Uttana
Padasana
8 breaths
nose

Sirsasana

Balasana

Yoga Mudra

Padmasana

Utpluthih

Take rest

10 breaths
nose

10 breaths
nose

10 breaths
nose

10 breaths
3rd eye

25 breaths
nose

10 breaths
nose

eyes closed

Ashtanga
surya namaskara B

Ashtanga
standing sequence

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Ashtanga
seated sequence

Ashtanga
seated sequence

5 breaths
nose

5 breaths
nose

Ashtanga
finishing sequence

Halasana

Karnapidasana

8 breaths
nose

8 breaths
nose

25 breaths
nose

Setu Bandhasana
5 breaths
nose