Yoga

Ashtanga surya namaskara A

1

Ashtanga yoga primary series – Joey Miles

ashtangayogaleeds.com

Ashtanga opening chant om vande gurunam charanaravinde sandarshita svatmasukhavabodhe nishreyase jangalikayamane samsara halahala mohashantyai

abahu purushakaram shanka chakrasi dharinam sahasra sirasam svetam pranamami patanjalim om

Ashtanga closing chant om svasthi praja bhyah pari pala yantam nyayena margena mahim mahishaha

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

Ardha Baddha Padma Paschimattanasana 5 breaths toes

Triang Mukha EkaPada Janu

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 then roll nose

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

2

Ashtanga standing sequence

© 2013 WeAre23.com

3

Ashtanga seated sequence

4

Ashtanga seated sequence

5

5 breaths nose

5 breaths nose

Ashtanga finishing sequence

6

Halasana

Karnapidasana

8 breaths nose

8 breaths nose

25 breaths nose

Setu Bandhasana 5 breaths nose