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3 IN head up 1 IN right leg up, bind
Primary Series 4 EX leg to the right 2 EX bend down
5BR UTTHITA PARSVASAHITA 5BR ARDHA BADDHA

(Yoga Chikitsa) PADMOTTANASANA

For proper use:

(EX) hands to the floor
• Vinyasas are numbered through from
Samasthitih to Samasthitih, but only bold 8 IN up
lines are practised.
• The breathing to the Vinyasa is showed as
IN / EX. Every Vinyasa has one breath to 5 IN leg to front
lead and additional breaths printed in 6 EX leg up to the forehead 3 IN head up
brackets.
• Above the Vinyasa count for a position the 7 IN hands to the
the waist (EX) hold position
name of the Asana is given, with the 5BR UTTHITA HASTA 4 IN come up
number of Vinyasas from Samasthitih to
Samasthitih, the number which represents PADANGUSTHASANA B 5 EX Samasthitih
the Asana, and the Dristi (= point of gaze). 6 IN left leg up, bind,
9 EX Chaturanga Dandasana
Further explanations: 7 EX bend down
down
10 IN Urdhva Mukha Svanasana
AshtangaYoga.info 5BR ARDHA BADDHA
11 EX Adho Mukha
Mukha Svanasana
PADMOTTANASANA
UTTHITA HASTA PADANGUSTHASANA / 12 IN jump, head up
8 IN head up
UTTHITA PARSVASAHITA 13 EX Uttanasana
(EX) hold position
VINYASA: 14 - IN come up
9 IN come up
ASANA: 2,4,7,9,11,14 (EX) leg down (EX) Samasthitih
- EX Samasthitih
DRISTI: PADHAYORAGRAI / PARSVA 8 IN left leg up, take big toe
1 IN right leg up, take big toe 9 EX bend vorward VIRABHADRASANA A,B
UTKATASANA
5BR UTTHITA HASTA VINYASA: 16
VINYASA: 13
PADANGUSTHASANA A ASANA: 7,8,9,10
ASANA: 7
10 IN head up DRISTI: URDHVA / HASTAGRAI
DRISTI: URDHVA
11 EX leg to the left 1 IN hands up
1 IN hands up
5BR UTTHITA PARSVASAHITA 2 EX Uttanasana
2 EX Uttanasana
12 IN leg to front 3 IN head up
3 IN head up
13 EX leg up to the forehead 4 EX Chaturanga Dandasana
2 EX bend forward
forward 4 EX Chaturanga Dandasana
Dandasana
14 IN hands to the waist 5 IN Urdhva Mukha Svanasana
5BR UTTHITA HASTA 5 IN Urdhva Mukha Svanasana
5BR UTTHITA HASTA 6 EX Adho Mukha Svanasana
PADANGUSTHASANA A 6 EX Adho Mukha Svanasana
PADANGUSTHASANA B 7 IN right foot front
7 IN jump
- EX Samasthitih 5BR VIRABHADRASANA A
5BR UTKATASANA

ARDHA BADDHA PADMOTTANASANA

VINYASA: 9
ASANA: 1,2,6,7
DRISTI: NASAGRAI

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DRISTI: PADHAYORAGRAI (EX) hands to the floor 15 IN jump, head up
1 IN hands up 11 IN up 16 EX Uttanasana
2 EX Uttanasana 12 EX Chaturanga Dandasana - IN come up
3 IN head up 13 IN Urdhva Mukha Svanasana (EX) Samasthitih
4 EX Chaturanga Dandasana 14 EX Adho Mukha Svanasana
5 IN Urdhva Mukha Svanasana 15 IN jump, head up PASCHIMATTANASANA C
6 EX Adho Mukha Svanasana 16 EX Uttanasana VINYASA: 16
8 EX turn to left
- IN come up ASANA: 9
5BR VIRABHADRASANA A
(EX) Samasthitih DRISTI: PADHAYORAGRAI
9 IN left foot front
1 IN hands up
5BR VIRABHADRASANA B
PASCHIMATTANASANA B 2 EX Uttanasana
VINYASA: 16 3 IN head up
ASANA: 9 4 EX Chaturanga Dandasana
DRISTI: PADHAYORAGRAI 5 IN Urdhva Mukha Svanasana
7 IN up
1 IN hands up 6 EX Adho Mukha Svanasana
2 EX Uttanasana 7 IN up
3 IN head up (EX) land, hands beside upper legs
10 EX turn to right 4 EX Chaturanga Dandasana 5BR DANDASANA
5BR VIRABHADRASANA B 5 IN Urdhva Mukha Svanasana 8 IN grab around foot, arms straight, head
(IN) hold position 6 EX Adho Mukha Svanasana up
(EX) hands to the floor 7 IN up 9 EX
EX bend forward
11 IN up, left leg straight, right leg bent (EX) land, hands beside upper legs (EX) land, hands beside upper legs 5BR PASCHIMATTANASANA C
5BR DANDASANA 5BR DANDASANA
8 IN hands over toes, arms straight, head
up
9 EX bend forward
5BR PASCHIMATTANASANA B

12 EX Chaturanga Dandasana 10 IN head up, arms straight

13 IN Urdhva Mukha Svanasana 8 IN take big toes, arms straight, head up (EX) hands to the floor
14 EX Adho
Adho Mukha Svanasana 9 EX bend forward 11 IN up
15 IN jump, head up 5BR PASCHIMATTANASANA A 12 EX Chaturanga Dandasana
16 EX Uttanasana 13 IN Urdhva Mukha Svanasana
- IN come up 10 IN head up, srms straight 14 EX Adho Mukha Svanasana
(EX) Samasthitih (EX) hands to the floor 15 IN jump, head up
11 IN up 16 EX Uttanasana
PASCHIMATTANASANA A 12 EX Chaturanga Dandasana - IN come up
VINYASA: 16 13 IN Urdhva Mukha Svanasana (EX) Samasthitih
ASANA: 9 14 EX Adho Mukha Svanasana
10 IN head up, arms straight

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PASCHIMATTANASANA D 12 EX Chaturanga Dandasana 14 IN jump, head up 5BR ARDHA BADDHA PADMA
VINYASA: 16 15 EX Uttanasana PASHIMATTANASANA
ASANA: 9 - IN come up 16 IN head up
DRISTI: PADHAYORAGRAI (EX) Samasthitih (EX) hands to the floor
floor
1 IN hands up 17 IN up
2 EX Uttanasana 18 EX Chaturanga Dandasana
3 IN head up ARDHA
ARDHA BADDHA PADMA 19 IN Urdhva Mukha Svanasana
4 EX Chaturanga Dandasana PASHIMATTANASANA 20 EX Adho Mukha Svanasana
13 IN Urdhva Mukha Svanasana
5 IN Urdhva Mukha Svanasana VINYASA: 22 21 IN jump, head up
14 EX Adho Mukha Svanasana
6 EX Adho Mukha Svanasana ASANA: 8,15 22 EX Uttanasana
15 IN jump, head up
7 IN up DRISTI: PADHAYORAGRAI - IN come up
16 EX Uttanasana
(EX) land, hands beside upper legs 1 IN hands up (EX) Samasthitih
- IN come up
5BR DANDASANA 2 EX Uttanasana
(EX) Samasthitih
8 IN grab wrist around foot, arms straight, 3 IN head up
head up 4 EX Chaturanga Dandasana TRIANG MUKHA EKA PADA
PURVATTANASANA
9 EX bend forward 5 IN Urdhva Mukha Svanasana PASHIMATTANASANA
VINYASA: 15
5BR PASCHIMATTANASANA D 6 EX Adho Mukha Svanasana VINYASA: 22
ASANA: 8
7 IN up ASANA: 8,15
DRISTI: NASAGRAI
(EX)
(EX) land, right leg in bound lotus DRISTI: PADHAYORAGRAI
1 IN hands up
(IN) head up 1 IN hands up
2 EX Uttanasana
8 EX bend forward 2 EX Uttanasana
3 IN head up
5BR ARDHA BADDHA PADMA 3 IN head up
4 EX Chaturanga Dandasana
PASHIMATTANASANA 4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
5 IN Urdhva Mukha Svanasana
10 IN head up, arms straight 6 EX Adho Mukha Svanasana
6 EX Adho Mukha Svanasana
(EX) hands to the floor 7 IN up
7 IN jump
(EX) Dandasana; hands back
(EX) land, right leg beside hip
8 IN lift hips
hips up
(IN) head up
5BR PURVATTANASANA
8 EX bend forward
5BR TRIANG MUKHA EKA PADA
9 IN head up
PASHIMATTANASANA
(EX) hands to the floor
10 IN up
11 IN up
11 EX Chaturanga Dandasana
Dandasana
12 IN Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
9 EX Dandasana
14 IN up
10 IN up
(EX) land, left leg in bound lotus
11 EX Chaturanga Dandasana
(IN) head up 9 IN head up
12 IN Urdhva Mukha Svanasana
15 EX bend forward (EX) hands to the floor
13 EX Adho Mukha Svanasana

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10 IN up 7 IN jump 3 IN head up
11 EX Chaturanga Dandasana (EX) land, right leg bent 4 EX Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana (IN) head up 5 IN Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana 8 EX bend forward 6 EX Adho Mukha Svanasana
14 IN jump 5BR JANU SIRSASANA B 7 IN jump
(EX) land,left leg beside hip (EX) land, right leg bent
(IN) head up (IN) head up
9 IN head
head up
15 EX bend forward 8 EX bend forward
(EX) hands to the floor
5BR TRIANG MUKHA EKA PADA 5BR JANU SIRSASANA C
10 IN up
PASHIMATTANASANA
11 EX Chaturanga Dandasana
16 IN head up
12 IN Urdhva Mukha Svanasana
(EX) hands to the floor
13 EX Adho Mukha Svanasana 9 IN head up
17 IN up
14 IN jump (EX) hands to the floor
18 EX Chaturanga Dandasana
Dandasana
(EX) land, left leg bent 10 IN up
19 IN Urdhva Mukha Svanasana
(IN) head up 11 EX Chaturanga Dandasana
20 EX Adho Mukha Svanasana
15 EX bend forward 12 IN Urdhva Mukha Svanasana 9 IN head up
21 IN jump, head up
5BR JANU SIRSASANA A 13 EX Adho Mukha Svanasana (EX) hands to the floor
22 EX Uttanasana
16 IN head up 14 IN jump 10 IN up
- IN come up
(EX) hands to the floor (EX) land,
land, left leg bent 11 EX Chaturanga Dandasana
(EX) Samasthitih
17 IN up (IN) head up 12 IN Urdhva Mukha Svanasana
18 EX Chaturanga Dandasana 15 EX bend forward 13 EX Adho Mukha Svanasana
19 IN Urdhva Mukha Svanasana 5BR JANU SIRSASANA B 14 IN jump
JANU SIRSASANA A
20 EX Adho Mukha Svanasana 16 IN head up (EX) land, left leg bent
VINYASA: 22
21 IN jump, head up (EX) hands to the floor (IN) head up
ASANA: 8,15
22 EX Uttanasana 17 IN up 15 EX bend forward
DRISTI: PADHAYORAGRAI
- IN come up 18 EX Chaturanga Dandasana 5BR JANU SIRSASANA C
1 IN hands up
(EX) Samasthitih 19 IN Urdhva Mukha Svanasana 16 IN head up
2 EX Uttanasana
20 EX Adho Mukha Svanasana (EX) hands to the floor
3 IN head up
21 IN jump, head up 17 IN up
4 EX Chaturanga Dandasana
JANU SIRSASANA B 22 EX Uttanasana 18 EX Chaturanga Dandasana
Dandasana
5 IN Urdhva Mukha Svanasana
VINYASA: 22 - IN come up 19 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
ASANA: 8,15 (EX) Samasthitih 20 EX Adho Mukha Svanasana
7 IN jump
DRISTI: PADHAYORAGRAI 21 IN jump, head up
(EX) land, right leg bent
1 IN hands up JANU SIRSASANA C 22 EX Uttanasana
(IN) head up
2 EX Uttanasana VINYASA: 22 - IN come up
8 EX bend forward
3 IN head up ASANA: 8,15 (EX) Samasthitih
5BR JANU SIRSASANA A
4 EX Chaturanga Dandasana DRISTI: PADHAYORAGRAI
5 IN Urdhva Mukha Svanasana 1 IN hands up
6 EX Adho Mukha Svanasana 2 EX Uttanasana MARICHYASANA A

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VINYASA: 22 - IN come up (IN) head up 11 EX Adho Mukha Svanasana
ASANA: 8,15 (EX) Samasthitih 15 EX bend forward 12 IN up
DRISTI: PADHAYORAGRAI 5BR MARICHYASANA B (EX) land, left leg bent
1 IN hands up 16 IN head up (IN) turn left
2 EX Uttanasana MARICHYASANA B (EX) hands to the floor 5BR MARICHYASANA C
3 IN head up VINYASA: 22 17 IN up (EX) hands to the floor
4 EX Chaturanga Dandasana ASANA: 8,15 18 EX Chaturanga Dandasana 13 IN Up
5 IN Urdhva Mukha Svanasana DRISTI: PADHAYORAGRAI 19 IN Urdhva Mukha
Mukha Svanasana 14 EX Chaturanga Dandasana
6 EX Adho Mukha Svanasana 1 IN hands up 20 EX Adho Mukha Svanasana 15 IN Urdhva Mukha Svanasana
Svanasana
7 IN jump 2 EX Uttanasana 21 IN jump, head up 16 EX Adho Mukha Svanasana
(EX) land, right leg bent 3 IN head up 22 EX Uttanasana 17 IN Jump, Head up
(IN) head up 4 EX Chaturanga Dandasana - IN come up 18 EX Uttanasana
8 EX bend forward 5 IN Urdhva Mukha Svanasana (EX) Samasthitih - IN come up
5BR MARICHYASANA A 6 EX Adho Mukha Svanasana (EX) Samasthitih
7 IN jump
(EX) land, right leg bent, left leg
leg in lotus MARICHYASANA C
(IN) head up VINYASA: 18 MARICHYASANA D
8 EX bend forward ASANA: 7,12 VINYASA: 18
5BR MARICHYASANA B DRISTI: PARSVA ASANA: 7,12
1 IN hands up DRISTI: PARSVA
2 EX Uttanasana 1 IN hands up
9 IN head up
3 IN head up 2 EX Uttanasana
(EX) hands to the floor
4 EX Chaturanga Dandasana 3 IN head up
10 IN up
5 IN Urdhva Mukha Svanasana 4 EX Chaturanga Dandasana
11 EX Chaturanga Dandasana
6 EX Adho Mukha Svanasana 5 IN Urdhva Mukha Svanasana
12 IN Urdhva Mukha Svanasana
7 IN up 6 EX Adho Mukha Svanasana
13 EX Adho Mukha Svanasana 9 IN head up
(EX) land, right leg bent 7 IN up
14 IN jump (EX) hands to the floor
(IN) turn right (EX) land, right leg bent, left leg in lotus
(EX) land, left leg bent 10 IN up
5BR MARICHYASANA C (IN) turn right
(IN) head up
5BR MARICHYASANA D
15 EX bend forward
5BR MARICHYASANA A
16 IN head up
(EX) hands to the floor
17 IN up
18 EX Chaturanga Dandasana
11 EX Chaturanga Dandasana
19 IN Urdhva Mukha Svanasana (EX) hands to the floor,
12 IN Urdhva Mukha Svanasana
20 EX Adho Mukha Svanasana 8 IN up (EX) hands to the floor
13 EX Adho Mukha Svanasana
21 IN jump, head up 9 EX Chaturanga Dandasana
Dandasana 8 IN up
14 IN jump
22 EX Uttanasana 10 IN Urdhva Mukha Svanasana 9 EX Chaturanga Dandasana
(EX) land, left leg bent, right leg in lotus

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10 IN Urdhva Mukha Svanasana
11 EX Adho Mukha Svanasana
12 (IN) up
(EX) land, left leg bent, left leg in lotus
(IN) turn left
5BR MARICHYASANA D
(EX) hands to the floor
13 IN Up
14 EX Chaturanga Dandasana
15 IN Urdhva Mukha Svanasana
16 EX Adho Mukha Svanasana
17 IN Jump, Head up
18 EX Uttanasana
- IN come up
(EX) Samasthitih
NAVASANA
VINYASA: 13
ASANA: 7 (EX) Samasthitih
DRISTI: PADHAYORAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) land
(IN) lift legs and arms
5BR NAVASANA
(EX) hands to the floor
8 IN up
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(IN) heels up, arms straight
5BR KURMASANA
8 EX chin 1mm over ground
5BR BHUJAPIDASANA
(EX) hands beneath knees
8 IN Tittibhasana
(EX) left leg behind head
(IN) up
(EX) right leg behind head
9 EX Chaturanga Dandasana
(IN) up
10 IN Urdhva Mukha Svanasana
9 EX lie down
11 EX Adho Mukha Svanasana 9 IN come up again
5BR SUPTA KURMASANA
12 IN jump, head up (EX) hold
13 EX Uttansana (IN) Tittibhasana
- IN come up 10 EX Bakasana
(IN) up
11 EX Chaturanga Dandasana
BHUJAPIDASANA 12 IN Urdhva Mukha
Mukha Svanasana
VINYASA: 15 13 EX Adho Mukha Svanasana
ASANA: 7,8 14 IN jump, head up (IN) hands beneath knees
DRISTI: NASAGRAI 15 EX Uttanasana (EX) Dwi Pada Sirsasana
1 IN hands up - IN come up
2 EX Uttanasana (EX) Samasthitih
3 IN head up
| repeat 3 to 8 times 4 EX Chaturanga Dandasana KURMASANA / SUPTA KURMASANA
| 5 IN Urdhva Mukha Svanasana VINYASA: 16
| 6 EX Adho Mukha Svanasana ASANA: 7,9
7 IN jump DRISTI: BROOMADHYA
10 IN Tittibhasana
(EX) lock the feet 1 IN hands up
(IN) head up 2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
|
7 IN Tittibhasana
|
(EX) go down 11 EX Bakasana
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(EX) arms out
10 IN up
11 EX Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
14 IN jump, head up
15 EX Uttanasana
(IN) up (IN) roll up | turn 360 * clockwise 11 IN come up
- IN come up
12 EX Chaturanga Dandasana (EX) arms out 5BR BADDHA KONASANA C
(EX) Samasthitih
13 IN Urdhva Mukha Svanasana 10 IN up
14 EX Adho Mukha Svanasana 11 EX Chaturanga Dandasana
BADDHA KONASANA A / B
15 IN jump, head up 12 IN Urdhva Mukha Svanasana
VINYASA: 17
16 EX Uttansana 13 EX Adho Mukha Svanasana
ASANA: 8 ,10
- IN come up 14 IN jump, head up
DRISTI: NASAGRAI
(EX) Samasthitih 15 EX Uttanasana
1 IN hands up
- IN come up
2 EX Uttanasana (EX) hands to the floor
GARBHA PINDASANA (EX) Samasthitih
3 IN head up 12 IN up
VINYASA: 14
4 EX Chaturanga Dandasana 13 EX Chaturanga Dandasana
ASANA: 8 KUKKUTASANA
KUKKUTASANA
5 IN Urdhva Mukha Svanasana 14 IN Urdhva Mukha Svanasana
DRISTI: NASAGRAI VINYASA: 15
6 EX Adho Mukha Svanasana 15 EX Adho Mukha Svanasana
1 IN hands up ASANA: 9
7 IN up 16 IN jump, head up
2 EX Uttanasana DRISTI: NASAGRAI
(EX) fold legs 17 EX Uttanasana
3 IN head up 1 IN hands up
(IN) straight back - IN come up
4 EX Chaturanga Dandasana 2 EX Uttanasana
8 EX chin to ground (EX) Samasthitih
5 IN Urdhva Mukha Svanasana 3 IN head up
5BR BADDHA KONASANA A
6 EX Adho Mukha Svanasana 4 EX Chaturanga Dandasana
UPAVISTHA KONASANA A / B
7 IN up 5 IN Urdhva Mukha Svanasana
VINYASA: 15
(EX) straight legs 6 EX Adho Mukha Svanasana
ASANA: 8,9
(IN) Dandasana 7 IN up
DRISTI: NASAGRAI / URDHVA
8 EX hands through and to chin (EX) straight legs
1 IN hands up
5BR GARBHA PINDASANA (IN) Dandasana
2 EX Uttanasana
8 EX Padmasana
3 IN head up
9 IN arms in, up 9 IN come up
4 EX Chaturanga Dandasana
5BR KUKKUTASANA 10 EX forehead to toes
5 IN Urdhva Mukha Svanasana
5BR BADDHA KONASANA B
6 EX Adho Mukha Svanasana
7 IN up
(EX) leg beside arms, grab
grab feet
(IN) head up (IN) head up
9 EX hands to forehead, roll back 8 EX fold down
| Repeat 9 times 5BR UPAVISTHA KONASANA A

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(EX) grab big toes 1 IN hands up 23 EX lie down
5BR SUPTA KONASANA
KONASANA 2 EX Uttanasana 24 IN Chakrasana
3 IN head up (EX) Chaturanga
Chaturanga Dandasana
4 EX Chaturanga Dandasana 25 IN Urdhva Mukha Svanasana
5 IN Urdhva Mukha Svanasana 26 EX Adho Mukha Svanasana
6 EX Adho Mukha Svanasana 27 IN jump, head up
7 IN up 28 EX Uttanasana
9 IN head up, arms up
(EX) lie down - IN come up
(EX) legs up, grab feet
8 IN right leg up, head down (EX) Samasthitih
10 IN head up 9 IN roll up
9 EX chin to shinbone
5BR UPAVISTHA KONASANA B
5BR SUPTA PADANGUSTHASANA UBHAYA PADANGUSTHASANA
VINYASA: 15
ASANA: 9
DRISTI: URDHVA
1 IN hands up
2 EX Uttanasana
(EX) touch down 3 IN head up
(EX) hands to the floor, between
between the legs 4 EX Chaturanga Dandasana
10 IN head down
11 IN up 5 IN Urdhva Mukha Svanasana
11 EX leg to the right
12 EX Chaturanga Dandasana 6 EX Adho Mukha Svanasana
5BR SUPTA PARSVASAHITA
13 IN Urdhva Mukha Svanasana 7 IN up
14 EX Adho Mukha Svanasana (EX) lie down
15 IN jump, head up 8 IN legs up
16 EX Uttanasana (EX) grab big toes
10 IN head up
- IN come up
(EX) hands to the floor, between the leg
(EX) Samasthitih
11 IN up
12 EX Chaturanga Dandasana
SUPTA KONASANA 12 IN right leg up, head down
13 IN Urdhva Mukha Svanasana
Svanasana
VINYASA: 16 13 EX SUPTA PADANGUSTHASANA
14 EX Adho Mukha Svanasana
ASANA: 8 14 IN head down
15 IN jump, head up
DRISTI: NASAGRAI 15 EX lie down
16 EX Uttanasana 9 IN roll up
1 IN hands up 16 IN left leg up, head down
- IN come up 5BR UBHAYA PADANGUSTHASANA
2 EX Uttanasana 17 EX chin to shinbone
shinbone
(EX) Samasthitih
3 IN head up 5BR SUPTA PADANGUSTHASANA A
4 EX Chaturanga Dandasana 18 IN head down
SUPTA PADANGUSTHASANA / SUPTA
5 IN Urdhva Mukha Svanasana 19 EX leg to the left
PARSVASAHITA
6 EX Adho Mukha Svanasana 5BR SUPTA PARSVASAHITA
VINYASA: 28
7 IN up 20 IN left leg up, head down
ASANA: 11,19
(EX) lie down 21 EX SUPTA PADANGUSTHASANA A
DRISTI: PARSVA
8 IN legs up 22 IN head down (EX) hands to the ground

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10 IN up 11 IN head up 15 EX Uttanasana 15 EX Uttanasana
11 EX Chaturanga Dandasana (EX) hands to the ground - IN come up - IN come up
12 IN Urdhva Mukha Svanasana 12 IN up (EX) Samasthitih (EX) Samasthitih
13 EX Adho Mukha Svanasana A 13 EX Chaturanga Dandasana
14 IN jump, head up 14 IN Urdhva Mukha Svanasana URDHVA DHANURASANA PASCHIMATTANASANA
15 EX Uttanasana 15 EX Adho Mukha Svanasana VINYASA: 15 VINYASA: 16
- IN come up 16 IN jump, head up ASANA: 9 ASANA: 9
(EX) Samasthitih 17 EX Uttanasana DRISTI: NASAGRAI DRISTI: PADHAYORAGRAI
- IN come up 1 IN hands up 1 IN hands up
URDVA MUKHA PASCHIMATTANASANA (EX) Samasthitih 2 EX Uttanasana 2 EX Uttanasana
VINYASA: 17 3 IN head up 3 IN head up
ASANA: 10 SETU BANDHASANA
BANDHASANA 4 EX Chaturanga Dandasana 4 EX Chaturanga Dandasana
DRISTI: PADHAYORAGRAI VINYASA: 15 5 IN Urdhva Mukha Svanasana 5 IN Urdhva Mukha Svanasana
1 IN hands up ASANA: 9 6 EX Adho Mukha Svanasana 6 EX Adho Mukha Svanasana
2 EX Uttanasana DRISTI: NASAGRAI 7 IN up 7 IN up
3 IN head up 1 IN hands up (EX) lie down (EX) Dandasana
4 EX Chaturanga Dandasana 2 EX Uttanasana 8 IN lift legs and hands 8 IN take big toes, arms straight, head up
5 IN Urdhva Mukha Svanasana 3 IN head up (EX) prepare | Repeat 3 times; 9 EX bend forward
6 EX Adho Mukha Svanasana 4 EX Chaturanga Dandasana 9 IN lift up | Each time hands 5BR PASCHIMATTANASANA
7 IN up 5 IN Urdhva Mukha Svanasana 5BR URDHVA DHANURASANA
(EX) lie down 6 EX Adho Mukha Svanasana | nearer to feet
8 IN legs up 7 IN up
(EX) grab foot (EX) lie down
8 IN lift legs
legs and head
(EX) prepare
9 IN lift up
10 IN head up, Arms straight
5BR SETU BANDHASANA
(EX) hands to the floor
10 EX down 11 IN up
11 IN Chakrasana 12 EX Chaturanga Dandasana
9 IN roll up 13 IN Urdhva Mukha Svanasana
10 EX bend forward 14 EX Adho
Adho Mukha Svanasana
5BR URDVA MUKHA 15 IN jump, head up
PASCHIMATTANASANA 16 EX Uttanasana
10 EX lie down - IN come up
11 IN Chakrasana (EX) Samasthitih
(EX) Chaturanga Dandasana
(EX) Chaturanga Dandasana Update: 08.12.2004 - Copyright by
12 IN Urdhva Mukha Svanasana
12 IN Urdhva Mukha Svanasana AshtangaYoga.info
13 EX Adho Mukha Svanasana
13 EX Adho Mukha Svanasana
14 IN jump, head up
14 IN jump, head up

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