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  • YS SuryaStanding

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    Paulina
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    The document outlines a beginner's Ashtanga yoga sequence consisting of 4 rounds of Surya Namaskara A followed by 2 rounds of Surya Namaskara B. It then lists 5 standing postures to be held for 5 breaths each, including forward bends, side stretches, and warrior poses. The sequence ends with a brief sun salutation variation before repeating.

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    The document outlines a beginner's Ashtanga yoga sequence consisting of 4 rounds of Surya Namaskara A followed by 2 rounds of Surya Namaskara B. It then lists 5 standing postures to be held for 5 breaths each, including forward bends, side stretches, and warrior poses. The sequence ends with a brief sun salutation variation before repeating.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    33 views1 page

    YS SuryaStanding

    Uploaded by

    Paulina
    The document outlines a beginner's Ashtanga yoga sequence consisting of 4 rounds of Surya Namaskara A followed by 2 rounds of Surya Namaskara B. It then lists 5 standing postures to be held for 5 breaths each, including forward bends, side stretches, and warrior poses. The sequence ends with a brief sun salutation variation before repeating.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    YS Ashtanga-based Beginner’s (1) onyouryogamat.

    com

    Surya Namaskara A (Sun Salutation A) X4

    Standing Inhale (1) Exhale (2) Inhale (3) Exhale (4) Inhale (5) Exhale (6) 5 breaths Inhale (7) Exhale (8) Inhale (9) Standing
    Downward Facing Dog

    Surya Namaskara B (Sun Salutation B) X2

    Standing Inhale (1) Exhale (2) Inhale (3) Exhale (4) Inhale (5) Exhale (6) Inhale (7) right leg Exhale (8) Inhale (9)

    Exhale (10) Inhale (11) left leg Exhale (12) Inhale (13) Exhale (14) 5 breaths Inhale (15) Exhale (16) Inhale (17) Standing
    Downward Facing Dog

    Standing Postures (5 breaths each)

    REPEAT:
    Virabhdrasana B
    into
    Utthita
    Parsvakonasana
    - left side

    Padangusthasana Utthita Trikonasana Virabhadrasana B into Utthita Parsvakonasna Prasarita Padotanasana D


    (forward bend) (triangle- both sides) (warrior B into side angle- right side) (forward bend, feet spread)

    Parsvottanasana Utthita Hasta Padangusthasana A B and C Utkatasana Virabhdrasana A Virabhadrasana A


    (side stretch- both sides) (hand to big toes posture- both sides) (fierce) (warrior A, right) (warrior A, left)

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