Ashtanga Yoga Half Primary Series

Sun Salutations www.merchantcityyoga.com

Surya Namaskara A
(3 times)

Surya Namaskara B
(3 times)

Standing Sequence

T T T

Padangushtasana Pada Hastasana Utthita Trikonasana Parivrta Trikonasana Utthita Parshvakonasana Parivrta Parshvakonasana Prasarita Padottanasana A Prasarita Padottanasana B
(Hold big toes) (Hands under feet) 5 breaths R ~ L 5 breaths R ~ L 5 breaths R ~ L 5 breaths R ~ L 5 breaths 5 breaths
5 breaths 5 breaths Drishti hand Drishti hand Drishti hand Drishti hand Drishti nose Drishti nose
Drishti nose Drishti nose

T T V V V

Prasarita Padottanasana C Prasarita Padottanasana D Parshvottanasana Utthita Hasta Padangushtasana Ardha Baddha Utkatasana Virabhadrasana A Virabhadrasana B
5 breaths 5 breaths (Hands in reverse prayer) 5 breaths each position R ~ L Padmottanasana 5 breaths 5 breaths R ~ L 5 breaths L ~ R
Drishti nose Drishti nose 5 breaths R ~ L Drishti toes, out to the side (Half lotus) Drishti thumbs Drishti thumbs Drishti hand
Drishti nose 5 breaths R ~ L
Drishti nose

T Top of mat V Vinyasa © Merchant City Yoga 2020

 (Half) Primary Series

V V V V

Dandasana Pashimottanasana A Pashimottanasana B Pashimottanasana C Purvottanasana Ardha Baddha Padma Triang Mukha Ekapada
5 breaths (Hold big toes) (Hold outside of feet) (Hold wrist beyond feet) 5 breaths Pashimottanasana Pashimottanasana
Drishti toes 5 breaths 5 breaths 5 breaths Drishti nose or 3rd eye 5 breaths R ~ L 5 breaths R ~ L
Drishti toes Drishti toes Drishti toes Drishti toes Drishti toes

V V V V V V V V

Janushirshasana A Janushirshasana B Janushirshasana C Marichyasana A Marichyasana B Marichyasana C Marichyasana D Navasana

(Foot to inner thigh) (Heel to anus) (Arch of foot to inner thigh) 5 breaths R ~ L (Left leg into half 5 breaths R ~ L (Left leg into half 3 times, 5 breaths
5 breaths R ~ L 5 breaths R ~ L 5 breaths R ~ L Drishti toes lotus first) Drishti over shoulder lotus first) Drishti toes
Drishti toes Drishti toes Drishti toes 5 breaths R ~ L 5 breaths R ~ L
Drishti nose Drishti over shoulder
(Partial) Finishing Sequence

V V

Urdhva Dhanurasana Roll through Chakrasana OR Pashimottanasana Salamba Sarvangasana Halasana Karnapidasana Modified Matsyasana Uttana Padasana
3 times, 5 breaths Roll up to sitting & take a vinyasa 10 breaths 10-25 breaths 8-10 breaths 8-10 breaths 10 breaths 10 breaths
Drishti nose Drishti toes Drishti nose Drishti nose Drishti nose Drishti nose Drishti nose

V V V

Roll through Chakrasana OR Shirshasana OR preparation Balasana Baddha Padmasana OR Padmasana (Jnana mudra) OR Modified Uthpluthi Take rest
Roll up to sitting & take a vinyasa 10-25 breaths 10 breaths Cross legged sitting position Cross legged sitting position 10 breaths 7-10 minutes
Drishti nose 10 breaths 10-25 breaths Drishti nose
Drishti 3rd eye Drishti nose
T Top of mat V Vinyasa © Merchant City Yoga 2020