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AstangaYoga
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Mantren

vande gurūṇāṁ caraṇāravinde sandarśita svātma sukhāva bodhe |

I bow of the teachers lotus foot unveiling the self bliss awakening

niḥ-śreyase jaṅgali-kāyamāne saṁsāra hālāhala moha-śāntyai ||

complete well-being jungle healer conditioning a poison Illusion easing

This mantra connects with the ancient tradition of the eight-limbed path (Aṣṭāṅga Yoga).
A track that leads out of the jungle of conditioning, prejudices and illusion to a more clear realization of the self.

ābāhu puruṣākāraṁ śankha - cakr - āsi dhāriṇam |

upper body human form mussel horn discus sword holding

sahasra śirasaṁ śvetaṁ praṇamāmi patañjalim ||

thousand head bright i bow to Patanjali

Patañjali formulated the philosophical concepts of the tradition.

He symbolizes the clear realization of the self (a thousand radiant heads)
and mastery (sword, distinctiveness) of origin (conch, primordial sound) and finitude (discus, time).

svasti-prajābhyaḥ paripālayantāṁ nyāyena mārgeṇa mahīṁ mahīśāḥ |

well-being for mankind may it be protected in a right manner on the path of earth rulers

go-brāhmaṇebhyaḥ śubham-astu nityaṁ lokā-samastā sukhino-bhavaṁtu ||

cows scholars blessed may it be eternal the worlds all well-being may all this be

With this mantra we wish for a peaceful, harmonious world in which there is space for the divine
and human alike, the mighty are virtuous, and the grand are as blessed as the lowly.

śāntiḥ śāntiḥ śāntiḥ

peace peace peace

© 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
 Sūrya Namaskāra A
Repeat 5x

thumb nose
DṚṢṬI
nose thumb nose 3. eye nose 3. eye
nable 3. eye nose

ex ex ex ex 5x ex ex
UJJĀYĪ in in in in in
VINYĀSA 1 2 3 4 5 6 7 8 9 S
S

Sūrya Namaskāra B
nose thumb Repeat 5x
DṚṢṬI thumb

nose 3. eye nose 3. eye nable nose

3. eye nable

ex ex ex ex ex ex
UJJĀYĪ in in in in in
VINYĀSA S 1 2 3 4 5 6 7 8 9 10

thumb nose
thumb

nose 3. eye nable 3. eye nose

UJJĀYĪ ex ex 5x ex ex
in in in in
VINYĀSA 11 12 13 14 15 16 17 S

The Sun Salutation (Sūrya Namaskāra) forms the basis of the Aṣṭāṅga Yoga practice. Here the
steadiness of breath (Ujjāyī in out ), energy control (Bandha) and concentration (Ḍṛṣti nose ) are
established. This creates the powerful flow of a dynamic meditation, where you count the
movements (Vinyāsa) like beads on a rosary and stay in certain positions for five breaths
(Āsana  out 5x
   ).
After the Opening Mantra (see there), three to five rounds of Sūrya Namaskāra A and B can
lead directly to a brief Finishing Sequence (see there). This results in a short, yet still complete
and balanced practice. Once this has been established, the Fundamental Positions can then
be included (see there) in between.
© 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
Vinyāsa count in Saṁskṛt:
1 = ekam; 2 = dve; 3 = trīṇi; 4 = catvāri; 5 = pañca; 6 = ṣaṭ; 7 = sapta; 8 = aṣṭau; 9 = nava;
10 = daśa; 11 = ekādaśa; 12 = dvādaśa; 13 = trayodaśa; 14 = caturdaśa; 15 = pañcadaśa;
16 = ṣoḍaśa; 17 = saptadaśa; 18 = aṣṭadaśa; 19 = ekonavimśatiḥ; 20 = vimśatiḥ; 21 = ekāvimśatiḥ;
22 = dvāvimśatiḥ; 23 = trayovimśatiḥ; 24 = caturvimśatiḥ; 25 = pañcavimśatiḥ; 26 = ṣoḍavimśatiḥ;
27 = saptavimśatiḥ; 28 = aṣṭovimśatiḥ
Dṛṣṭi / point of gaze in Saṁskṛt: nose = nāsāgre; thumb = añguṣṭhamadhye;
3. eye = bhrūmadhye; nable = nābicakre; above = ūrdhvadṛṣṭi; hand = hastāgre;
foot = pādayoragre; side = pārśvadṛṣṭi
 Fundamental Positions

DṚṢṬI nose nose hand hand hand hand

S S S S

out 5x in out 5x out 5x out 5x out 5x out 5x

UJJAYI
VINYĀSA ... 2 1 2 ... 2(4) ... 2(4) ... 2(4) ... 2(4) ...
Pādānguṣṭhāsana Pāda Hastāsana Utthita Trikoṇāsana Parivṛtta Trikoṇāsana Utthita Pārśvakoṇāsana Parivṛtta Pārśvakoṇāsana

nose

3. eye 3. eye The Fundamental Positions (Āsana)

DṚṢṬI
bring the energetic and physical body
in balance (alignment). The dynamics
in
out
in out 5x in
out
in
out of the Sun Salutations (see there)
UJJĀYĪ
1 2 3 4 5
VINYĀSA transform into new sequences of
Prasārita Pādottānāsana A
movements (Vinyāsa). Just as before
each sequence begins and ends in a
standing position. Counting every
movement from there, you will arrive
3. eye nose 3. eye
DṚṢṬI
in the pictured positions with the
respective numbers shown below (left
out out
side, not pictured, shown in paren-
in in out 5x in
UJJĀYĪ 1 2 3 4 theses). However once the rhythm is
VINYĀSA
Prasārita Pādottānāsana B familiar, the sequences partially
merge with each other. Once in
a while you will still pass through
nose Samasthitiḥ (Samasthitiḥ   S ). Never-
3. eye 3. eye
theless the numbers for the individual
DṚṢṬI
movements are not changed.

in
out
in out 5x in
out Whenever you pass through the stan-
UJJĀYĪ 1 2 4
VINYĀSA
3 ding position ( S) ), it is an opportunity,
Prasārita Pādottānāsana C
especially for beginners, to obtain the
warmth and dynamics of the practice
nose through a connecting sequence of
movements (Basic-Vinyāsa).
3. eye 3. eye foot
DṚṢṬI
S S
You may add these six Fundamental
Positions after Sūrya Namaskāra A
out out 5x out
in out 5x
and B (see there) once you are well
in in in
...
UJJĀYĪ ...
1 2 3 4 5 2(4)
VINYĀSA
Prasārita Pādottānāsana D Pārśvottānāsana familiarized with their practice.

Basic-Vinyāsa Sequence (can be integrated after every standing position)

nose thumb nose

DṚṢṬI nose 3. eye nose 3. eye navel 3. eye nose 3. eye

out out out out out out

UJJĀYĪ in in in in in
VINYĀSA S 1 2 3 4 5 6 7 8 S

© 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
 Yoga Cikitsā – 1st Series (Sheet 1)

thumbs nose thumbs hand nose

DṚṢṬI
nose foot side foot nose nose

S S V V

UJJĀYĪ in out 5x in out 5x in out in 5x out out 5x in 5x out in in 5x out 5x in 5x out 5x out in

VINYĀSA 1(8) 2(9) 3(10) 4(11) 5(12) 6(13) 7(14) ... 2(7) ... ... 7 8 ... 7 8 9 10 11 ...

Utthita Hasta Pādānguṣṭhāsana Utthita Pārśvasahita Ardha Baddha Padmottānāsana Utkaṭāsana Vīrabhadrāsana A Vīrabhadrāsana B
These positions are practiced only if Supta Pārśvasahita has been learned From here, the 1st Series is learned position by position

nose foot foot foot foot 3. eye

DṚṢṬI foot foot foot foot foot

V V V V V V

UJJĀYĪ in 5x in out 5x in out 5x in out 5x in out 5x in 5x out 5x out 5x out 5x out 5x out 5x

7 8 9 8 9 8 9 8 9 ... 8 ... ... ... 8(15) ... 8(15) ... 8(15)

VINYĀSA 8(15) 8(15)
9 8
Ardha Baddha Padma Triyang Mukha Eka Pāda
Pūrvottānāsana Jānu Śīrṣāsana A B C
Daṇḍāsana Paścimottānāsana A B+C D Paścimottānāsana Paścimottānāsana
Only when a regular practice has been established, learning of 1 Series is continued from here st

side foot nose nose nose 3. eye nose

DṚṢṬI
foot nose side

V V V V V V V

out 5x out out 5x out

UJJĀYĪ out 5x out 5x in 5x out in 5x out in 5x in in in 5x out in in in in

VINYĀSA 8(15) ... 8(15) ... 7(12) ... 7(12) ... 7 8 ... 7 8 ... 7 8 9 10 11 ...
Nāvāsana
Marīcyāsana A B+C+D (3-5x with lift between) Bhuja Pīḍāsana Kūrmāsana Supta Kūrmāsana

© 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
 Yoga Cikitsā – 1st Series (Sheet 2)

DṚṢṬI
nose nose nose 3. eye nose nose up nose up nose foot side

V V V V C

out
UJJĀYĪ out 5x out in in 5x out in 0-5x 5x in out 5x out 5x in 5x out out 5x in out 5x in out 5x

VINYĀSA 8 9 9 ... 7 8 7 8 ... 8 9 ... 8 9 ... 9(17) 10(18) 11(19) ...

Garbha Piṇḍāsana Kukkuṭāsana

Baddha Koṇāsana A B C Upaviṣṭha Koṇāsana Supta Koṇāsana Supta Pādānguṣṭhāsana Supta Pārśvasahita
(9x rolling clockwise) (Nauli)

DṚṢṬI nose up nose foot nose 3. eye foot

V V C C V

out out out 5x

UJJĀYĪ in 5x out in in 5x in 5x out 5-10x

VINYĀSA 8 9 ... 8 9 10 ... 9 ... 9 ... 9 ...

Ūrdhva Dhanurāsana
Ubhaya Pādānguṣṭhāsana Ūrdhva Mukha Paścimottānāsana Setu Bandhāsana Paścimottānāsana
(3-5x with laying down between)
This will be practiced as soon as Nāvāsana is learned

Aṣṭāṅga Yoga is a journey from the coarse to the subtle. The practice of the 1st Series
is at the beginning of this journey. Therefore strength, vitality and health of the
physical body are at the center of attention. This gives her the name Yoga Therapy Vinyāsa & Cakrāsana
(Yoga Cikitsā). DṚṢṬI nose nose nose 3. eye navel nose
As with Fundamental Positions (see there) each movement sequence (Vinyāsa) begins
and ends in standing and is counted starting from there. However once rhythm is V

familiar, the movement sequences merge partially with each other. Every once in a
while you will still pass through Samasthitiḥ (  S  ). But for most movement sequences UJJĀYĪ in
out
in
out
in
out
in
out
in
VINYĀSA x x x x x x
the first six and last three movements are omitted. Then the practice leads you via
plank pose (Vinyāsa V ) or a backward roll (Cakrāsana  C ) simply through the DṚṢṬI
nose nose nose 3. eye navel nose

downward dog position (Adho Mukha Śvānāsana). All positions (Āsana) are always C

practiced on both sides, even though only the first is pictured. A Vinyāsa sequence V
is also performed in between switching sides of each seated position. UJJĀYĪ out out
in
out out
in in in
After you have established your practice in the Fundamental Positions (see there), the VINYĀSA x x x x x

1st Series will be your field for learning on six days a week (Sunday to Friday, except
on moon days). Following the outlined steps, you can build up your practice, together
with an experienced teacher.

© 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
 Finishing Sequence

DṚṢṬI nose nose nose nose nose nose 3. eye 3. eye

in 5x in 10-25x in 5-10x in 5-10x in 5-10x ex 5-10x in 5-10x in 5-10x ex

UJJĀYĪ
7 8 8 8 9 9 8 8 ...
VINYĀSA
Sālamba Sarvāṅgāsana Halāsana Karṇa Pīḍāsana Ūrdhva Padmāsana Piṇḍāsana Matsyāsana Uttāna Pādāsana

nose 3. eye nose nose

DṚṢṬI nose nable nose nose nose
close
V V eyes

UJJĀYĪ in 10-25x ex 10-25x ex ex 5x in in 0-10x ex 5-10x in 10-25x ex in 10-25x in ex relax 10-20 minutes
in
8 8 8 8 ... 8 9 8 9 ... 7
VINYĀSA
Śīrṣāsana Ūrdhva (1-20x Beine Bālāsana Baddha Padmāsana Yoga Mudrā Padmāsana Utplutiḥ Śavāsana
Daṇḍāsana heben & senken)

Vinyāsa & Cakrāsana

With the Finishing Sequence, the Aṣṭāṅga Yoga practice comes to its energetic
culmination. The steady audible breathing (Ujjāyī in   ex  ) leads you inward, subtle DṚṢṬI nose nose nose 3. eye nable nose

muscle contractions (Bandha) activate the flow of energy (Prāṇa), and the focus of
V
perception (Ḍṛṣti nose ) brings mental peace.

UJJĀYĪ ex ex ex ex
For novices, the sequence consists of only one sitting posture (Padmāsana), fol- VINYĀSA
in
1
in
2 3
in
4 5
in
6
in

lowed by the Closing Mantra (see there), and finally a relaxation posture
DṚṢṬI
(Śavāsana) until attention and breathing subside, and the last drop of sweat eva- nose nose nose 3. eye nable nose

porates. With cumulative experience in practice, further tranquil positions (Āsana) C

are gradually added to complete the Finishing Sequence. Only a few movement
sequences through a plank pose (Vinyāsa V ) or backwards roll (Cakrāsana C ) UJJĀYĪ ex
in
ex
in
ex
in
ex
in
VINYĀSA 1 2 3 4 4
hold the underlying dynamics of the practice up.

© 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