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AYL Primary Series A4 PDF
AYL Primary Series A4 PDF
surya namaskara A
ashtangayogaleeds.com
abahu purushakaram
shanka chakrasi dharinam
sahasra sirasam svetam
pranamami patanjalim om
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
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
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