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On the mat - the Ashtanga Yoga practice

The most difficult step in Ashtanga is probably the first step of getting to the mat.
Therefore, this guide will help you through your practice - with detailed step-by-step
explanations of all practice series in words and pictures. Plus: tips on breathing,
bandhas, etc.
Tradition: the legendary history of Ashtanga Vinyasa Yoga
Generations of great yogis have shaped the living tradition of Ashtanga yoga for
centuries: since Ashtanga is like yoghurt fermentation, yoga is more than just a
kaleidoscope and like ants carrying their burden, we carry the guilt that we cannot
read an important document about the Vinyasa system. more
With Bandha, Drishti, and Ujjayi your body becomes a temple ...
... when breathing and asana, tension and concentration come together into one unit.
So with Ujjayi, Bandha and Drishti you create the foundation of your practice, and
the spiritual dimension of Ashtanga Yoga develops. more
Yoga positions (Asana, poses) and moves (Vinyasa) for Ashtanga

The complete system of Yoga positions (Asana) and moves (Vinyasa) from Ashtanga
Yoga. Including detailed pictures of all poses and explanations. Let if flow ! more
Page keywords:
Ashtanga, Yoga, Practice
Tradition
Basics
Asana Vinyasa Series
Yoga teacher and Yoga Classes
Looking for a yoga class nearby? The yoga teachers directory including search
function. Find a teacher for Bikram Yoga, Power Yoga, Ashtanga Yoga, Hatha ... more
Read more on this topic:
The Ashtanga Yoga Mantra opens the practice
The best books concerning Ashtanga Yoga
Ashtanga Vinyasa Yoga travels the world
Yoga mantras sung by Ronald Steiner (MP3)
The Yoga Sutras of Patanjali sung by Ronald Steiner (MP3)
Yoga Shikha Upanishad: about Hatha yoga and Raja yoga
The most important anatomy books for Ashtanga-yogis
The World of Yoga: Teachers, books, webpages, music and more tips
Reading recommendations: Yoga philosophy in books
Your webpage in our Directory
You want to be part of our Community? Here you can describe your webpage and
suggest it for inclusion in our Directory. An Entry in our Directory is absolutely free for
you. more
The shop for Ashtanga Yoga
From experience for experience. Products for Ashtanga Yoga, designed and tested by Dr. Ronald Steiner. New:
Practicecard 1. Serie more
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With Bandha, Drishti, and Ujjayi your body becomes a temple ...
... when breathing and asana, tension and concentration come together into one unit. So with Ujjayi, Bandha and
Drishti you create the foundation of your practice, and the spiritual dimension of Ashtanga Yoga develops.
Tristana The Lotus Blossom of Ashtanga Yoga

When movement and breath fuse together, the energy carries the body seemingly effortlessly and focus moves
from the exterior to the interior, we reach Tristana. Or: through vinyasa, bandha and drishti we achieve the
spiritual dimension in Ashtanga yoga practice. more
Ujjayi Pranayama - the victorious breath

The beauty of unifying breath and movement is truly majestic. With the breathing techniques of Ujjayi pranayama
we can open a gateway, melt snow, or ride the waves like a surfer. Experience it here more
Vinyasa - like beads on a garland

Vinyasa arises from merging breath and movement into one another. Asanas become the pearls on a thread,
thoughts like raindrops in the ocean, practice becomes an energetic track in the ether, the breath like the rush of
the sea... more
Using bandha to control energy from the breath

Two poles of a battery between which energy flows in this way bandhas conduct breath through the body.
Working against the force of gravity and achieving lightness. Here you will find the necessary bandha knowhow... more
Asana + direction = alignment

An asana alone does not define you as a yogi. Only the interaction of breath and energy, lightness and stability,
falling back and advancement will open the door for you to the wealth of experience of the infinite cosmos of
yoga. If this is understood, the direction, or alignment, results in the asana arising almost by itself. more
Page keywords:
Ujjayi, Bandha, Drishti, Ashtanga, Yoga
Tradition
Basics
Tristana
Breathing Ujjayi
Moving Vinyasa
Energy Bandha
Alignment Asana

Looking for a yoga class nearby? The yoga teachers directory including search function. Find a teacher for
Bikram Yoga, Power Yoga, Ashtanga Yoga, Hatha ... more
Yoga philosophy: Mantra, Patanjali Yoga Sutra... with Sanskrit

A journey into the yoga philosophy: With Yoga Sutra and Patanjali, large Mantra collection and Sanskrit
transliterator, old sources and new traslations. more

Tristana The Lotus Blossom of Ashtanga Yoga

When movement and breath fuse together, the energy carries the body seemingly effortlessly and focus moves
from the exterior to the interior, we reach Tristana. Or: through vinyasa, bandha and drishti we achieve the
spiritual dimension in Ashtanga yoga practice.
Yoga is, what you dont see. The powerful movements of ashtanga are only the exterior surface of an
internal spiritual journey. "Behind the strength of the body, is an energy, which is spiritual and which keeps us
alive. To achieve access to the spirituality, you must first understand the physical. This body is our temple and in
this temple is Atman - God." Sri K. Patthabi Jois
Tristana is the key to this spiritual side of yoga. Tristana is the name for the union of vinyasa, bandha and
drishti. Only when this state is achieved, does the lotus blossom of ashtanga yoga unfold its petals. Ujjayi
breathing is the foundation of vinyasa. The alignment of the body in asana is achieved through bandha. Drishti
completes the trio and builds the bridge, to carry the essence of your practise from the yoga mat into your daily
life.
Page keywords:
Tristana, Ashtanga, Yoga, Vinyasa, Bandha, Drishti
Tradition
Basics
Tristana
Breathing Ujjayi
Moving Vinyasa
Energy Bandha
Alignment Asana

Traditional Vinyasa count for the Ashtanga yoga practice (PDF)



we can open a gateway, melt snow, or ride the waves like a surfer. Experience it here
Yogis are convinced that everything is prana (energy). The breath links the physical and energetic
universe. By applying the correct breathing technique you can open a gateway to unlimited energy. The correct
breathing technique for Ashtanga Yoga is Ujjay pranayama.
By following these simple steps you can learn the Ujjayi breathing method. (Have someone slowly read you the
following text aloud and put in a break after each section.):
Sit down with your spine upright and close your eyes. Inhale slowly through your nose and exhale through your
mouth.
When exhaling, produce the sound HHHHHAAAA.
From now on, keep your mouth closed while exhaling. Generate the same sound as before but this time with your
mouth closed. The position of your throat is unchanged and natural. Make sure the sound originates from your
throat and not from your nose.
Now maintain the same throat position while inhaling, producing the same murmuring sound.
Begin to balance your inhalation with your exhalation. Balance the sound, quality and length of your breath. Youll
probably notice that your exhalation is longer and stronger. Therefore, expand and emphasise your inhalation.
This is the first way to expand your breath.
Feel your heartbeat. Inhale over approximately three to five heartbeats and exhale over the same amount. This is
the second way to expand your breath during inhalation as well as exhalation.
Lift your arms while inhaling, and lower them while exhaling. The way your breath adjusts to the movement
(Vinyasa) is the third way to expand your breath. Now let your hands rest in your lap while you let your breath
flow. Experience the effect of your breathing. By expanding your breath, you absorb Prana (energy). You might
even feel a delicate tingling in the back of your throat. As your practice becomes more refined and advanced, the
quality of your breath will become more subtle and you will become more in touch with the Prana.
Concentrate on the turning point between inhalation and exhalation. Make sure you keep your breath flowing and
your throat open. This is the basis for an ongoing flow of energy.
Now slowly open your breath and return to normal breathing.
You have now successfully learned the Ujjayi pranayama (breathing method). It will take some practice before
the quality of this breathing system can be successfully used during your physical practice.
It is said that Yogis can melt snow by using Ujjayi breathing.' You might feel heat when first applying this
technique. As your practice advances the energy will become more subtle. A quiet but steady force will develop
deep inside you with which you will be able to master virtually impossible physical challenges with ease.
Superficially, the muscles carry the Yogi through the air. However it is the breath which provides the
necessary prana (energy).' Prana is the basis of everything. It can be consciously directed to heal and
strengthen the body. The breath becomes the Yogis key to health, strength, and vitality. Without breath there is
no life.
Ujjayi pranayama, also referred to as "the victorious breath", provides the strength required to master
every asana. The absorbed prana (energy) can also be used to facilitate body movement, allowing even Yogis
with slight builds to seem able to defy gravity and glide through movements almost effortlessly.
As the waves form the beach, so too does the breath form the Ashtanga Yoga practice. Your inner waves
set the rhythm. The murmuring of your breath becomes the murmuring of your inner ocean while waves of
inhalation flood your inner coast. Have you created a flat, sandy beach where the waves subtly fade into eternity,
or do sharp cliffs rise from the waves causing the surf to break with a loud roar on barren rocks? Create the
coastline that fits you and your practice today not too steep, not too flat.
Like a surfer who rides the waves of a real ocean, your inner surf carries you from asana to asana. Your
breath directs each movement.
Ujjayi pranayama is also a very valuable technique from a physiological point of view. Breathing through
the nose humidifies the inhaled air, tempers it and removes dust particles. Using Ujjayi pranayama allows you to
breathe clean air. The murmuring Ujjayi sound causes the bronchi to vibrate subtly, activating the ciliated
epithelium. Dust particles will also be removed from the lungs in this way. During normal breathing, the pressure
on the bronchi during exhalation is quite modest. Ujjayi pranayama maintains steady pressure inside the bronchi,
even during exhalation. This counteracts the collapsing of the smaller bronchi, allowing the exhalation to be
expanded and the amount of residual air in the lungs to be reduced. This breathing technique is especially useful
for people who suffer from chronic obstructive lung conditions or asthma.
Page keywords:
Ujjayi, Pranayama, Prana, Breath, Breathing Ujjayi, Pranayama, Prana, Breath, Breathing
Tradition
Basics
Tristana
Breathing Ujjayi
Moving Vinyasa
Energy Bandha
Alignment Asana


From Jivamukti to Sharon Gannon and David Life, to Brian Kests Power Yoga - many modern styles of yoga are
children of Ashtanga Vinyasa Yoga. So you can be anywhere in the world and feel a bit at home... more


the sea...
Vinyasa (movement) connects the individual postures (Asana) like pearls on a garland.The Ujjayi breath
runs evenly through the movements (Vinyasa) and postures (Asanas), like the thread in the centre of the garland.
This sequence of breath and movement of Ashtanga yoga, according to the tradition has been practised in this
way for thousands of years. Each Vinyasa is supported either by an inhalation or an exhalation. Often, extra
breaths are connected to the vinyasa. It can take a while until you have understood the system, but then you can
ride effortlessly along the garland.
It is like using the body to pray with a rosary. Your thoughts are dissolved in the flow of movement, like
raindrops that fall into the Ganga (=Ganges) and carried to the ocean.Meditation in movement is created; in
breath Vinyasa Ujjayi movement - breath - no thought. yogah chitta vritti nirodhah (
, yogah citta vr tti nirodhah) (Yoga is the suspension of the fluctuations of the mind) Yoga Sutra 1.2.
Ashtanga Yoga is moreover very exact. Each posture is taught with its own Vinyasa sequence.Each
movement is counted in the ancient holy sanskrit language:
ekam (1), dve (2), trini (3), catvari (4), pancha (5), sat (6), sapta (7), astau (8), nava (9), dasa (10), ekadasa (11),
dvadasa (12), trayodasa (13), chaturdasa (14), pancadasa (15), sodasa (16), saptadasa (17), astadasa (18),
ekonavimsatih (19), vimsathi (20), ekamvimsatih (21), dvavimsatih (22), trayovimsatih (23), caturvimsatih (24),
pancavimsatih (25), sovimsatih (26), saptavimsatih (27), astavimsatih (28),
Dont let yourself get confused. The count always runs from standing, back to standing. In actual fact, often
only an extract is practised. Thats why the count (movement instruction) often doesnt begin with ekam (1).
Everything that we do has a consequence. A footprint is left behind, a energetic track in the ether.When I
stand on my mat in the morning, I can feel the gigantic energy field. For thousands of years, yogis have practiced
this sequence of movements. The practise is already there, waiting for me, it calls me anew each morning. I
stand on my mat, like at a bus stop. I wait for the practise. Its energy field is strong, strong enough to carry me
from vinyasa to vinyasa.
Why is there a Vinyasa between each Asana (static Position)?.This question is bordering on a
misunderstanding: The Vinyasa is not between the Asanas, rather the Asana is between the Vinyasas. The
postures are pauses in the flow of the movement.
If you try to bend glass while it is cold, it will break. Only when it is heated can it be formed.Your body
behaves in the same way. If you try to perform asana without the necessary heat, you can injure yourself. Your
vinyasa practise creates this inner fire.The traditional practise method is repeated in the Vinyasa-Count (in
this Website):Name of the asana, complete vinyasa count, vinyasa number, at which the asana is reached. A
detailed description of the individual movements follows: Traditional numbering, supporting breath (IN/EX),
additional breaths in brackets, traditional duration in an asana (xBR). The count listed is always the complete
count, from standing back to standing. The movements actually performed during the vinyasa sequence are
printed bold.
Purvattanasana
Vinyasa: 15Asana: 8
1 IN raise hands up
2 EX stretch forward and down to Uttanasana
3 IN open the chest, look to third eye
4 EX float back to Chaturanga Dandasana
5 IN roll up to Urdhva Mukha Svanasana
6 EX roll back to Adho Mukha Svanasana
7 IN float up to arm balancing
(EX) lower slowly into Dandasana, place hands behind the back
8 IN lift hips up to Purvattanasana
5BR Purvattanasana
9 EX lower down to Dandasana
10 IN roll up to arm balance
11 EX float back to Chaturanga Dandasana
12 IN roll up to Urdhva Mukha Svanasana
13 EX roll back to Adho Mukha Svanasana
14 IN float forward, look to the horizon
15 EX head down to Uttanasana
16 IN head up, leave hands on the ground
Page keywords:
Vinyasa, beads, garland, breath
Tradition
Basics
Tristana
Breathing Ujjayi
Moving Vinyasa
Energy Bandha
Alignment Asana

These people work behind the scenes of AshtangaYoga.info

This webpage lives and grows continuously thanks to all the people who support Arjuna (Dr. Ronald Steiner) in
his work, discuss its contents intensely (till their heads smoke), work meticulously on a design for the website,
programme the web site and contribute pictures, ... more


Working against the force of gravity and achieving lightness. Here you will find the necessary bandha knowhow...
Bandha allows energy to flow. This is technically something very subtle. Therefore physical action and
muscle contraction are only a small part of bandha. Mula Bandha and Uddiyana Bandha are the two most
important valves in Ashtanga Yoga.
Mula Bandha is introduced with the contraction of the pelvic floor muscles. Imagine, that you urgently need
the toilet, but there isnt one around, youre probably already using Mula Bandha. To strengthen weak pelvic floor
muscles, Keigel recommends that you practise stopping the flow of urine when using the toilet. Alternately
contracting the muscles to the front and then the rear and then concentrate on achieving a gentle contraction
somewhere in the middle, you are now one step closer to Mula Bandha. Activate this Mula Bandha at the end of
an inhalation, as the exhalation starts. Draw the pelvic floor in and up.
You achieve Uddiyana Bandha, by gently drawing the stomach inwards. At the end of an exhalation, when
the need to inhale begins, imagine a golden thread that is attached two fingers width under the navel, that is
pulling in and up. From and anatomical viewpoint, the transverse abdominal muscles will be lightly activated.
Mula Bandha is linked to exhalation, Uddiyana Bandha to inhalation. Both bandhas remain continuously
activated throughout the whole practise. To begin with this is very difficult and you will keep noticing that
youve forgotten the bandhas. See this though as a success as you have reminded yourself. With practise youll
remind yourself about bandhas time and time again, until it will become a constant companion to your practise.
From and anatomical viewpoint, these two bandhas support breathing. Try it out for yourself (Read the text
slowly aloud, with a short pause after each section):
Lie completely relaxed on the floor, on your back. Shut your eyes and breathe calmly in and out through your
nose. Lay one hand on your navel. You can feel how your abdomen rises with each inhalation and falls with the
exhalation. What you are actually feeling, is the action of your diaphragm, which contracts under the ribcage
during inhalation thereby pushing the abdominal organs forward.
With the next exhalation, activate Mula bandha and then Uddhyana Bandha with the following inhalation. Now
the stomach can no longer rise up, but the diaphragm is contracting like before. The diaphragm presses against
the abdominal organs that are being supported in front by Uddiyana Bandha and from below by Mula Bandha. As
a result of this support of the abdominal organs during inhalation, the diaphragm lifts the ribcage.
Notice that during breathing, these two bandhas are inseparably connected. Both are necessary, to firmly support
breathing.
Due to the combined effect of the bandhas with the breath, firmness in the torso, length in the spinal
column and room for movement are created. Stability in the torso is essential for powerful body movement.
Only a stable torso can be raised into almost breathtaking handstands. The length created in the spine minimises
pressure on the intervertebral discs during deep forward bends and avoids a possible impact of the spinous
processes of the vetebrae during seemingly impossible backbends. The sucked-in belly also achieves space for
various Asanas (postures) in which excessive volume in this area would be a disadvantage.
Bandha is frankly a natural reflex for powerful movement of the body. You can observe how bandhas are
activated on their own when you lift a heavy object. Gymnasts, acrobats, bungy-jumpers, ballet dancers and
other athletes know this power house under various names and use it as an essential aid in their sport.
Energetically, the bandhas create two opposing forces like the poles of a battery, between which energy
can flow. Mula Bandha draws energy towards the lower end of the spine, into the Muladhara Chakra; It stands
for the element Earth. Mula Bandha connects you with this earthed energy, giving you firmness and stability.
Uddiyana Bandha literally means flying up. Uddiyana Bandha draws Prana (energy) out of its foundation, the
Muladhara Chakra, up through the spinal column. Uddiyana Bandha connects you with the element air, the
energy of the Anahata Chakra in the middle of the ribcage. Uddiyana Bandha gives lightness, helping you to
overcome the force of gravity.
In the beginning there was nothing and out of the nothingness there came sound. This original sound is
called Spanda. The vibration of this first sound divided the nothingness into two opposing forces. Like plus and
minus, which together again give nothing. The whole universe exists in the field created by these opposing
forces, in the vibration of this original sound. If the sound fades into silence, then the universe will disintegrate
again into nothingness. As it is described in the Tantra. The whole cosmos is a temporary dance between the two
opposing forces, ascending energy (Prana) and descending energy (Apana), inhalation and exhalation, male und
female, light and dark, hard and soft, positive and negative, sun and moon, destroying and procreating
Uddiyana Bandha and Mula Bandha.
The practise of Ashtanga Yoga symbolises the dance of opposites, that the world make up. With each
inhalation you strive to move upward, to expand, with each exhalation you root yourself firmly in the ground,
becoming small and compact. With each inhalation, Uddhyana Bandha conducts energy upwards, allowing you
to become light, connecting you with the air. With each exhalation Mula Bandha conducts energy downwards,
letting you become heavy, connecting you with the earth. If the forces of opposition in you are in balance, then
you will find yourself in internal harmony and bodily health.
Jalandhara Bandha is the third energetic valve that you can use in Ashtanga Yoga. You can achieve
Jalandhara Bandha, when you lower the chin a little. Roll your tongue back and up against the palate and smile
slightly. Jalandhara Bandha redirects the ascending energy in the spinal column in a spiral motion forwards.
Jalandhara Bandha connects you with the ether element, with the Ajna Chakra in the middle of the head. The
chin is not lowered in all positions. Nevertheless the energetic quality of Jalandhara Bandha persists.
Page keywords:
Bandha, Breath, Energy
Tradition
Basics
Tristana
Breathing Ujjayi
Moving Vinyasa
Energy Bandha
Alignment Asana

Consonants in the Sanskrit language

All the consonants of the Sanskrit alphabet with pronounciation, spelling and transliteration. more
footer

An asana alone does not define you as a yogi. Only the interaction of breath and energy, lightness and stability,
falling back and advancement will open the door for you to the wealth of experience of the infinite cosmos of
yoga. If this is understood, the direction, or alignment, results in the asana arising almost by itself.
Breathing and bandha are a manifestation of two cosmic opposites.Emerging from the opposite, energy
flows through the entire body. And breathing and bandha are sustained throughout the whole body.
The yogi knows 72 laks (100,000) of Nadis (energy channels). These direct the prana (energy) in the
body.All these channels merge at one point, two finger's width below the navel. This is called Kanda. Prana
(energy) pulses continuously. It approaches the Kanda and radiates from here. Breathing sets the rhythm for this
pulse. Notice how with the inhalation the energy spreads out. It radiates out of your fingers, toes and hair like little
rays of sunshine. With exhalation, the energy is drawn together to an inner glow in your central point, the Kanda.
Having recognized Mula Bandha as a principle of strength, you can again find Mula Bandha all over.Your
feet give you stability, sometimes also your hands. The legs and arms require stability. Also Uddiyana Bandha
sustains a principle of lightness in the body. The opening of the ribcage, the extension of your strong arms and
legs into the room, and the ease with which you stretch yourself up to the sky, are all possibilities alluding to
Uddiyana Bandha.
Through the balance of bandha originates alignment (direction).We see that alignment from this perspective
becomes completely simple and obvious. We can recognize the principles that manifest themselves in the
practice, principles that help align the joints in an anatomically correct manner, guaranteeing at the same time
flexibility and stability. Principles that sustain yourself healthily and enchant your practice with an inner glow. You
will find the details more precisely explained in the asana descriptions (on this webpage). Here is a rough
summary of the basic principles:
Mula Bandha, exhalation:

The principle of strength, of contraction.
Rooting from the Metatarsophalangeal joint, rooting of the thumb and forefinger.
Inner rotation of the forefoot, inner rotation of the lower leg, inner rotation of the forearm.
Curling of the free ribs, curling of the coccyx.

The body becomes solid and stable, it is grounded to the Earth.
Uddiyana Bandha, inhalation

The principle of lightness, of stretching.
Outward rotation of the hind foot, thigh, upper arm.
Opening of the ribcage, points of the sitting bones.
You lift yourself like a lark, effortlessly high into the blue sky.
Page keywords:
Asana, Yoga, Alignment, Direction
Tradition
Basics
Tristana
Breathing Ujjayi
Moving Vinyasa
Energy Bandha
Alignment Asana

Have you always wanted to join in singing the yoga mantra in a yoga class? Here is the possibility of learning it.
In these MP3s Ronald is singing it for you as often as you want him to. more

The complete system of Yoga positions (Asana) and moves (Vinyasa) from Ashtanga Yoga. Including detailed
pictures of all poses and explanations. Let if flow!
Yoga is 99 percent transpiration and 1 percent explanation. Asanas give the body a new shape and allow us
to excel beyond our limitations. Thereby the physical practice symbolizes our spiritual way, the willingness to
refine ourselves and the certitude of change. Yoga brings us to think outside the mat. After all, a posture is
nothing you got, but something you make. Thus Ashtanga is a powerful tool, we should handle carefully,
because if misused can be dangerous as well. With Russian accent it sounds like this: Ashtanga-Yoga very
practical like a Kalaschnikow! Therefore the advice from Ronald Steiner:
You should use this guideline through the Ashtanga series with an experienced teacher only. During practice
please note the instructions concerning the required experience for each series.
Surya Namaskara A - Sun Salutation from Ashtanga Yoga Practice

Surya Namaskara A - the first sun salutation - five rounds for a start in a practice of Ashtanga Yoga. It's nine
movements are shown here in pictures and text. more
Surya Namaskara B - the second sun salutation and step in yoga

Surya Namaskara B extends the flow of first sun salutation. Here we continue the Ashtanga Yoga practice with
five repetitions each consisting of 17 movements. more
Six standing poses become fundamental positions for Ashtanga Yoga

Yoga for beginners and advanced: Six standing positions compose, just after sun salutations, the fundamental
psitions for the Ashtanga Yoga practice. more
The finishing sequence: The Ashtanga Vinyasa Yoga practice ends

The finishing sequence rounds off each and every Ashtanga Vinyasa Yoga practice. These 16 Asanas are
learned stepwiese and provide a harmonious flow of energy. more
Primary Series of Ashtanga Vinyasa Yoga: yoga chikitsa (cikitsa)

Learned the basics? Now add primary series, Yoga Chikitsa (Cikitsa), in the middle of your Ashtanga Vinyasa
Yoga practice - one by one you will learn 41 asanas. more
Nadi Shodhana (Sodhana): the intermediate series of Ashtanga Yoga

Familiar to primary series? - intermediate Series, also Shodhana Nadi (Nadi Sodhana), opens with it's 40 yoga
asanas, an energetic dimension of Ashtanga Yoga. more
Ashtanga Yoga Advanced A series: Sthira Bhaga - for advanced only

Ashtanga Yoga for advanced practitioners: 35 tough Asanas of third series (Advanced A) play fool with gravity.
The reward: Sthira Bhaga, sublime serenit. more
Page keywords:
Yoga, Poses, Pose, Positions, Position, Asana, Vinyasa, Series, Ashtanga, Pictures, Pics
Tradition
Basics
Surya Namaskara A (Sun Salutation)
Surya Namaskara B (Sun Salutation B)
Basic sequence (fundamental positions)
The finishing sequence
Primary series (Yoga Chikitsa)
Intermediate series (Nadi Shodhana)
Advanced A Series (Sthira Bhaga)

Surya Namaskara A

Srya Namaskra
Sun Salutation
Info about sequence|Asana overview|Vinyasa
overview
Urdhva Vrikshasana, Uttanasana A, Uttanasana B, Chaturanga Dandasana, Urdhva

Mukha Shvanasana, Adho Mukha Shvanasana, Uttanasana B, Uttanasana A, Urdhva
Vrikshasana, Samasthitih
Vinysa
breath
Dr s t i
explanation of movement
IN
agust hamadhy
e
raise arms overhead
EX
nsgre
spread fingers, hinging at the hip fold forward, hands to ground

Uttanasana (, Uttnsana)
IN
bhrmadhye
come half-way up with straight spine, lift head
EX
nsgre
hands down, float back, ellbows close to chest Chaturanga

Dandasana ( , Caturga Dand sana)
IN
bhrmadhye
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha
Shvanasana ( , rdhva Mukha vnsana)
EX
nbicakre
tuck toes, push back, lift hips, straight arms Adho Mukha
Shvanasana ( , Adho Mukha vnsana)
5BR
nbicakre
Adho Mukha Svanasana ( , Adho Mukha

Svnsana)
IN
bhrmadhye
glide forward, lift Head, stretch Back
EX
nsgre
Head to knees Uttanasana (, Uttnsana)
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise Arms over side, straighten up with straight back
EX
nsgre
lower Arms over side Samasthitih (, Samasthitih)
legend for the Vinysa table:
The grey part of the table is performed in Ast ga-Yoga practice.
Yellow marked is the position depicted on the photo.
Vinysa:1 = ekam; 2 = dve; 3 = trni; 4 = catvri; 5 = paca; 6 = sat ; 7 = sapta; 8 = ast au; 9 =
nava; 10 = daa; 11 = ekdaa; 12 = dvdaa; 13 = trayodaa; 14 = caturdaa; 15 = pacadaa; 16 =
sodaa; 17 = saptadaa; 18 = ast adaa; 19 = ekonavimatih; 20 = vimatih; 21 = ekvimatih; 22 =
dvvimatih; 23 = trayovimatih; 24 = caturvimatih; 25 = pacavimatih; 26 = sodavimatih; 27 =
saptavimatih; 28 = ast ovimatih
breath: IN = Inhalation; EX = exhalation; 5BR = five breaths
Dr s t i:nsgre = to the nose; agust hamadhye = to the middle of the thumb; bhrmadhye = in the
middle of the eye brows; nbicakre = to the navel; rdhvadr s t i = upwards; hastgre = to the tip of the
hand; pdayoragre = to the tip of the foot; prvadr s t i = sidewards
Page keywords:
Surya Namaskara, Sun Salutation, Ashtanga, Yoga, Practice
Tradition
Basics

The finishing sequence: The Ashtanga Vinyasa Yoga practice ends

The finishing sequence rounds off each and every Ashtanga Vinyasa Yoga practice. These 16 Asanas are
learned stepwiese and provide a harmonious flow of energy. more
Surya Namaskara A

Srya Namaskra
Sun Salutation
Info about sequence|Asana
overview|Vinyasa overview
Urdhva Vrikshasana
Uttanasana A
Uttanasana B
Chaturanga Dandasana
Urdhva Mukha Shvanasana
Adho Mukha Shvanasana
Uttanasana B
Uttanasana A
Urdhva Vrikshasana
Samasthitih
Page keywords:
Surya Namaskara, Sun Salutation, Ashtanga, Yoga, Practice
Tradition
Basics

Nadi Shodhana (Sodhana): the intermediate series of Ashtanga Yoga
Familiar to primary series? - intermediate Series, also Shodhana Nadi (Nadi Sodhana), opens with it's 40 yoga
asanas, an energetic dimension of Ashtanga Yoga. more
Surya Namaskara B
Srya-Namaskra
Sun Salutation
Utkatasana
Uttanasana A
Uttanasana B
Virabhadrasana A
Virabhadrasana A
Urdhva Mukah Shvanasana
Uttanasana B
Uttanasana A
Utkatasana
Samasthitih
Page keywords:
Ashtanga, Sun Salutation, Surya Namaskara, sun salutation, practice
Tradition
Basics

Surya Namaskara B
Srya-Namaskra
Sun Salutation
overview
Utkatasana, Uttanasana A, Uttanasana B, Chaturanga Dandasana, Urdhva Mukha

Shvanasana, Adho Mukha Shvanasana, Virabhadrasana A, Chaturanga Dandasana,
Urdhva Mukha Shvanasana, Adho Mukha Shvanasana, Virabhadrasana A, Chaturanga
Dandasana, Urdhva Mukah Shvanasana, Adho Mukha Shvanasana, Uttanasana B,
Uttanasana A, Utkatasana, Samasthitih
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
bend your knees until your fingertips reach the floor, then raise both
arms sideways Utkatasana (, Utkat sana)
EX
nsgre
spread the fingers, bend forward, then place the hands onto the floor
IN
bhrmadhye
lift the head, straighten the spine
EX
nsgre
firmly ground your hands onto the floor, float back, elbows hug the
body Chaturanga Dandasana ( , Caturga
Dand sana)
IN
bhrmadhye
roll onto the tops of your feet, straighten the arms, open your chest
Vinysa
breath
Dr s t i
wide, stretch the arms, roll the shoulders back and down Urdhva
Mukha Shvanasana ( , rdhva Mukha vnsana)
EX
nbicakre
roll back onto your soles, raise your buttocks to the sky, straighten
the spine, stretch the arms Adho Mukha Shvanasana (
, Adho Mukha vnsana)
position the left foot at a 45 angle, place the right foot forward
between the hands 7
EX
nsgre
place the arms down onto the floor, step your right foot back, lower
down slowly
IN
bhrmadhye
roll onto the tops of your feet, open the chest, stretch the arms, roll
the shoulders back and down
10
EX
nbicakre
the spine, stretch the arms
position the right foot at a 45 angle, place the left foot forward
between the hands 11
12
EX
nsgre
bend forward, place your hands onto the floor, step your left foot
back, lower down slowly
13
IN
bhrmadhye
roll onto the tops of your feet, straighten the arms, open your chest
wide, stretch the arms, roll the shoulders back and down Urdhva
Mukha Shvanasana ( , rdhva Mukha vnsana)
14
EX
nbicakre
the spine, stretch the arms
Adho Mukha Svanasana ( , Adho Mukha

Svnsana)
5BR
15
IN
bhrmadhye
float forward, lift the head, lengthen the spine
16
EX
nsgre
take your head towards the knees, Uttanasana (,

Uttnsana)
17
IN
agust h
amadhy
e
bend the knees, lengthen the spine with the fingers grounded, then
raise the arms sideways Utkatasana (, Utkat sana)
EX
nsgre
straighten the legs, lower the arms sideways Samasthitih
Vinysa
breath
Dr s t i
(, Samasthitih)
Page keywords:
Ashtanga, Sun Salutation, Surya Namaskara, sun salutation, practice
Tradition
Basics


Fundamental-Positions
Basic Sequence
Padangushthasana
Pada Hastasana
Utthita Trikonasana
Parivritta Trikonasana
Utthita Parshvakonasana
Parivritta Parshvakonasana
Prasarita Padottanasana A
Prasarita Padottanasana B
Prasarita Padottanasana C
Prasarita Padottanasana D
Parshvottanasana
Page keywords:
standing poses, fundamental positions, Basis, sequence, fundamental positions, Ashtanga, Vinyasa, Yoga, Ashtanga Yoga
Tradition
Basics



Obviously, the most important book was written by Pattabhi Jois himself - the Yoga Mala. Nevertheless, others
wrote great Ashtanga books as well. Here are just a few books we recommend. more
Fundamental-Positions
Basic Sequence
Padangushthasana
overview
Vinysa
breath
Dr s t i
IN
nsgre
feet shoulder/hip width apart, hands on waist,
(EX)
bhrmadhy
e
bending forward, first three fingers wrap aroung big toes,
looking forward and up, opening the chest and sternum, lengthening the
spine
(IN)
EX
nsgre
bending at ellbows, neck is long, head to knees,
5BR
nsgre
Padangushthasana ( , Pdngust hsana)
IN
bhrmadhy
e
extennd the arms, lift the head, lengthen the spine
EX
hold
IN
nsgre
hands to the waist, lift up with a straight back
EX
nsgre
big toes touch, Samasthitih (, Samasthitih)
Pada Hastasana
Vinysa
breath
Dr s t i
IN
nsgre
feet shoulder/hip width apart, hands to waist
(EX)
bhrmadhye
bending forward, hands underneath the feet
(IN)
, lift head and gaze up, extend the back/spine
EX
nsgre
bending at ellbows, neck long, head to knees
5BR
nsgre
Pada Hastasana (, Pda-Hastsana)
Vinysa
breath
Dr s t i
IN
bhrmadhye
extend arms, lift head, extend back/spine
EX
hold
IN
nsgre
hands to waist, stand up
EX
nsgre
big toes touch Samasthitih (, Samasthitih)
Utthita Trikonasana
Vinysa
breath
Dr s t i
IN
hastgre
stepping right foot back, right foot 90 degree angle (toes point
straight/forward), left foot turns slightly in, extend arms out
EX
pdayoragr
e
grab right big toe (thumb from outside, index- and middle-finger from
inside)
IN
hastgre
drishti towards raised hand
5BR
hastgre
Utthita Trikonasana ( , Utthita Trikonsana) (right side)
EX
pdayoragr
e
drishti down
IN
hastgre
square up, turn, extend arms to side
EX
pdayoragr
e
grab left big toe, (thumb from outside, index- and middle-finger from
inside)
IN
hastgre
5BR
hastgre
Utthita Trikonasana ( , Utthita Trikonsana) (left side)
EX
pdayoragr
drishti down
Vinysa
breath
Dr s t i
IN
nsgre
square off to side, turn
EX
nsgre
stepping to front of the mat Samasthitih (, Samasthitih)
Parivritta Trikonasana
Vinysa
breath
Dr s t i
IN
hastgre
stepping back with right foot, extend arms to side
EX
pdayoragr
e
place left hand on outside edge of right foot
IN
hastgre
5BR
hastgre
Parivritta Trikonasana ( , Parivr tta Trikonsana) (right

side)
EX
pdayoragr
e
drishti down
IN
hastgre
square up, turn, extend arms to side
EX
pdayoragr
e
place right hand on outside edge of left foot
IN
hastgre
5BR
hastgre
Parivritta Trikonasana ( , Parivr t ta Trikonsana) (left

side)
EX
pdayoragr
e
drishti down
Vinysa
breath
Dr s t i
IN
nsgre
EX
nsgre
stepping to front of the mat, Samasthitih (, Samasthitih)
Utthita Parshvakonasana
Vinysa
breath
Dr s t i
IN
hastgre
stepping back with right foot, bending into right knee
EX
pdayoragr
e
place right hand on outer edge of right foot
IN
hastgre
5BR
hastgre
Utthita Parshvakonasana ( , Utthita Parvakonsana)

(right side)
EX
pdayoragr
e
drishti down
IN
hastgre
square up, turn, bending into left knee
EX
pdayoragr
e
place left hand on outer edge of left foot
IN
hastgre
5BR
hastgre
Utthita Parshvakonasana ( , Utthita Parvakonsana)

(left side)
EX
pdayoragr
e
drishti down
IN
nsgre
Vinysa
breath
Dr s t i
EX
nsgre
stepping to front of mat, Samasthitih (, Samasthitih)
Parivritta Parshvakonasana
Prasarita Padottanasana A
Vinysa
breath
Dr s t i
IN
nsgre
step right foot back, feet parallel double-shoulder-width apart
bhrmadhy
e
hands to waist
EX
bhrmadhy
e
hands to floor
IN
bhrmadhy
e
lift head, extend spine
EX
nsgre
crown of the head reaches to the floor
5BR
nsgre
Prasarita Padottanasana A ( , Prasrita

Pdottnsana)
IN
bhrmadhy
e
EX
hold
IN
nsgre
hands to waist, lift up with straight spine
EX
nsgre
step to front of the mat, big toes touch Samasthitih (,

Samasthitih)
Prasarita Padottanasana B
Vinysa
breath
Dr s t i
IN
nsgre
step right foot back
nsgre
extend arms out
EX
bhrmadhy
e
hands to waist
IN
bhrmadhy
e
EX
nsgre
crown of head reaches to floor
5BR
nsgre
Prasarita Padottanasana B ( , Prasrita

Pdottnsana)
IN
bhrmadhy
e
lift up, spine extends
EX
pause
IN
nsgre
extend arms wide
EX
nsgre
Samasthitih (, Samasthitih)
Prasarita Padottanasana C
Vinysa
breath
Dr s t i
IN
nsgre
nsgre
arms wide
bhrmadhy
e
intelace fingers behind back
EX
Vinysa
breath
Dr s t i
IN
bhrmadhy
e
open chest, lift sternum, extend spine, lift hands slightly up
EX
nsgre
crown of the head reaches to floor, let hands fall over head
5BR
nsgre
Prasarita Padottanasana C ( , Prasrita

Pdottnsana)
IN
bhrmadhy
e
lift up, extend spine
EX
pause, hands stay behind back
IN
nsgre
extend arms wide
EX
nsgre
Prasarita Padottanasana D
Vinysa
breath
Dr s t i
IN
nsgre
nsgre
hands to waist
EX
bhrmadhy
e
first three fingers wrap around big toes
IN
bhrmadhy
e
EX
nsgre
crown of the head reachers to floor, bend at ellbows
5BR
nsgre
Prasarita Padottanasana D ( , Prasrita

Pdottnsana)
Vinysa
breath
Dr s t i
IN
bhrmadhy
e
lift head, straighten spine
EX
hold
IN
nsgre
hands to waist, lift up with straight spine
EX
nsgre
Parshvottanasana
Vinysa
breath
Dr s t i
IN
bhrmadhy
e
stepping right foot back, hands into prayer behind the back
EX
nsgre
bending over right leg, chin to shin
5BR
nsgre
Parshvottanasana (, Prvottansana) (right side)
IN
bhrmadhy
e
stand up with straight back, turning to other side
EX
nsgre
bending over left leg
5BR
nsgre
Parshvottanasana (, Prvottansana) (left side)
IN
bhrmadhy
e
stand up with straight back
EX
nsgre
stepping feet together at front of the mat, big toes touch Samasthitih
(, Samasthitih)

Dr s t i :nsgre = to the nose; agust hamadhye = to the middle of the thumb; bhrmadhye = in the
Page keywords:
standing poses, fundamental positions, Basis, sequence, fundamental positions, Ashtanga, Vinyasa, Yoga, Ashtanga Yoga
Tradition
Basics
Yoga-Sutra 3 - Vibhuti Pada: about the results

The third chapter of Patanjalis Yoga Sutra instructs us about the results of our practice - Vibhuti Pada. more
Finishing Sequenze
Ending of the practice
Salamba Sarvangasana
Halasana
Karna Pidasana
Urdhva Padmasana
Pindasana
Matsyasana
Uttana Padasana
Shirshasana A
Shirshasana B
Urdhva Dandasana
Balasana
Baddha Padmasana
Yoga Mudra
Padmasana
Utplutih
Shavasana
Page keywords:
Finishing sequence, Ashtanga, Vinyasa, Yoga, Energy, Asana
Tradition
Basics

The Yoga Sutras of Patanjali rank among the basic philosophical writings of yoga. There has been and still is a
long tradition of passing it on from teacher to pupil to be rehearsed. With the rhythm of the Sanskrit language
wisdom is transported, which exceeds the simple meaning of the words easily. Find here the Yoga Sutras sung
by Dr. Ronald Steiner (MP3). more
Finishing Sequenze
Ending of the practice
overview
Salamba Sarvangasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
jump through
(EX)
lower onto back slowly
Vinysa
breath
Dr s t i
5BR
IN
rest for a moment
nsgre
lift legs into Salamba Sarvangasana ( , Slamba

Sarvgsana)
10-25
BR
Salamba Sarvangasana ( , Slamba

Sarvgsana)
(EX)
slowy lower onto back
IN
nsgre
roll back, lift up, Chakrasana ( , Cakrasana)
lower down slowly, elbows close to the body, Chaturanga

EX
10
IN
bhrmadhye
11
EX
nbicakre
12
IN
bhrmadhye
jump feet between hands, straighten the spine half way up, lift your
head,
13
EX
nsgre
bring chest all the way in, Uttanasana (, Uttnsana)
IN
bhrmadhye
lift the head again, straighten spine, palms or finger tips remain on
the ground
EX
nsgre
stand all the way up, arms on sides, Samasthitih (,

Samasthitih)
Vinysa
breath
Dr s t i
IN
agust hamadhy
raise arms overhead
Halasana
Vinysa
breath
Dr s t i
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
jump through
(EX)
5BR
rest for a moment
IN

Sarvgsana)
(EX)
nsgre
5-10
BR
Halasana (, Halsana)
(IN)
lift legs
(EX)
IN
nsgre
IN

EX
10
lower legs over head till toenails touch the ground
bhrmadhye
Vinysa
breath
Dr s t i
11
EX
nbicakre
12
IN
bhrmadhye
head,
13
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Karna Pidasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
jump through
Vinysa
breath
Dr s t i
(EX)
5BR
rest for a moment
IN

Sarvgsana)
(EX)
nsgre
lower legs behind head
press knees into ears
10-25
BR
Karna Pidasana (, Karna-Pdsana)
(IN)
lift legs
(EX)
IN
nsgre

EX
10
IN
bhrmadhye
11
EX
nbicakre
12
IN
bhrmadhye
head,
13
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Urdhva Padmasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
jump through
(EX)
5BR
rest for a moment
IN
nsgre

Sarvgsana)
EX
nsgre
fold legs into Padmasana (, Padmsana)
(IN)
5-10
BR
(EX)
hands to knees, straighten arms
nsgre
Urdhva Padmasana (, rdhva-Padmsana)
Vinysa
breath
Dr s t i
10
IN
nsgre

EX
11
IN
bhrmadhye
12
EX
nbicakre
13
IN
bhrmadhye
head,
14
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Pindasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

Vinysa
breath
Dr s t i
IN
bhrmadhye
EX
nbicakre
IN
nsgre
jump through
(EX)
5BR
rest for a moment
IN

Sarvgsana)
EX
10
nsgre
(IN)
hands to knees, straighten arms Urdhva Padmasana (,

rdhva-Padmsana)
(EX)
lower knees to ears, wrap arms around and grab a hold of

hands/wrists
5-10
BR
Pindasana (, Pind sana)
(EX)
IN
nsgre

EX
11
IN
bhrmadhye
12
EX
nbicakre
13
IN
bhrmadhye
head,
Vinysa
breath
Dr s t i
14
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Matsyasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
jump through
(EX)
bhrmadhye
lift legs and fold into Padmasana (, Padmsana)
Vinysa
breath
Dr s t i
IN
oopen chest/sternum/heart and lift head
(EX)
lower onto crown of head
5-10
BR
Matsyasana (, Matsysana)
(EX)
lie down flat
IN
nsgre

EX
10
IN
bhrmadhye
11
EX
nbicakre
12
IN
bhrmadhye
head,
13
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Uttana Padasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
Vinysa
breath
Dr s t i
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
jump through
(EX)
IN
bhrmadhye
extend legs and lift straight legs, open chest/sternum/heart
lift head
(EX)
lower onto crown of head
5-10
BR
Uttana Padasana ( , Uttna Pdsana)
(EX)
lie down flat
IN
nsgre

Dandasana ( , Caturga Dand
sana)
EX
10
IN
bhrmadhye
11
EX
nbicakre
Vinysa
breath
Dr s t i
12
IN
bhrmadhye
head,
13
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Shirshasana A, Shirshasana B, Urdhva Dandasana, Balasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
jump through
lower onto knees slowly set up correct foundation on folded

hands/wrists and forearms as well as crown of the head
(EX)
IN
nsgre
10-25
BR
IN
lift straight legs
Shirshasana A (, rssana)
nbicakre
lift head
10-25
BR
Shirshasana B (, rssana)
EX
lower straight legs into 90 degree angle
10-25
BR
Urdhva Dandasana ( , rdhva Dand sana)
IN
lift legs back again
EX
lower legs
Vinysa
breath
Dr s t i
10-25
BR
repeat 10 times
EX
nsgre
lower legs, kneel down coming into
5BR
nsgre
Balasana (, Balsana)
(IN)
lift
EX
nsgre

10
IN
bhrmadhye
11
EX
nbicakre
tuck toes, push back, lift hips, straight arms, Adho Mukha
12
IN
bhrmadhye
head,
13
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Baddha Padmasana, Yoga Mudra
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
jump through
10
11
(EX)
lower down slowly
(IN)
extend legs Dandasana (, Dand sana)
EX
nsgre
IN
hands behind back, grap feet
5-10
BR
Baddha Padmasana ( , Baddha Padmsana)
EX
knees to floor
5-10
BR
bhrmadhye
Yoga Mudra ( , Yoga Mudr)
IN
nsgre
sit up tall Baddha Padmasana ( , Baddha Padmsana)
(EX)
rest hands
IN
lift up
Vinysa
breath
Dr s t i
12
EX
nsgre

13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
head,
16
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Padmasana
Vinysa
breath
Dr s t i
IN
agust h
amadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
Vinysa
breath
Dr s t i
EX
IN
jump through
(EX)
lower down slowly
(IN)
legs extended Dandasana (, Dand sana)
EX
fold legs
10-25
BR
nbicakre
nsgre
Padmasana (, Padmsana)
(EX)
rest hands
IN
lift up
10
EX
nsgre

11
IN
bhrmadhye
12
EX
nbicakre
13
IN
bhrmadhye
head,
14
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Utplutih
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
jump through
(EX)
lower slowly
(IN)
extended legs Dandasana (, Dand sana)
EX
fold legs
10-25
BR
nsgre
(EX)
IN
10-25
BR
Padmasana (, Padmsana)
hands to floor
bhrmadhye
lift
Utplutih ( , Utplutih)
Vinysa
breath
Dr s t i
IN
lift further up
10
EX
nsgre

11
IN
bhrmadhye
12
EX
nbicakre
13
IN
bhrmadhye
head,
14
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Shavasana
Vinysa
breath
Dr s
t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

Vinysa
breath
Dr s t i
IN
bhrmadhye
EX
nbicakre
IN
jump through
(EX)
deep relexation, close eyes, release bandhas, return to normal

breathing Shavasana (, avsana)
Page keywords:
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How Ashtanga Yoga found its way to the West

It was just a small photo in one of many yoga books. And yet this picture set a revolution in motion. It brought
Europeans and Americans to Pattabhi Jois in India, and Ashtanga Yoga to the West. more
Yoga Chikitsa
Yoga-Cikitsa
Yoga Therapy - Primary Series

Utthita Hasta Padangushthasana
Utthita Parshvasahita
Utthita Hasta Padangushthasana B
Ardha Baddha Padmottanasana
Utkatasana
Virabhadrasana A
Virabhadrasana B
Dandasana
Paschimottanasana A
Paschimottanasana B
Paschimottanasana C
Paschimottanasana D
Purvottanasana
Ardha Baddha Padma Paschimottanasana
Tiryam Mukha Eka Pada Paschimottanasana
Janu Shirshasana A
Janu Shirshasana B
Janu Shirshasana C
Marichyasana A
Marichyasana B
Marichyasana C
Marichyasana D
Navasana
Bhuja Pidasana
Kurmasana
Supta Kurmasana
Garbha Pindasana
Kukkutasana
Baddha Konasana A
Baddha Konasana B
Baddha Konasana C
Upavishtha Konasana A
Upavishtha Konasana B
Supta Konasana
Supta Padangushthasana
Supta Parshvasahita
Ubhaya Padangushthasana
Urdhva Mukha Paschimottanasana
Setu Bandhasana
Urdhva Dhanurasana
Chakrasana
Paschimottanasana
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Tradition
Basics
Svatmaramas Hatha-Yoga-Pradipika The Candle of Hatha-Yoga

Svatmarama illuminates the Darkness of Hatha-Yoga. The title of his book, Hatha-Yoga-Pradipika, means The
Candle (or Light) of Hatha-Yoga. Be illuminated by knowledge: We present this important Yoga text not only in
its original Sanskrit form, but also translated and commented! more
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Yoga Therapy - Primary Series

overview
Utthita Hasta Padangushthasana, Utthita Parshvasahita, Utthita Hasta

Padangushthasana B
Vinysa
breath
Dr s t i
IN
nsgre
lift right leg, take big toe
EX
bend forward, chin to shinbone
5BR
pdayoragr
e
Utthita Hasta Padangushthasana ( , Utthita

Hasta Pdngust hsana) (right side)
IN
nsgre
lift head
EX
leg to the right, look over left shoulder
5BR
prvadr s t i
Utthita Parshvasahita ( , Utthita Prvasahita) (right

side)
IN
nsgre
leg forward
EX
pdayoragr
e
leg far up to the top, to forehead
IN
5BR
hands to waist
nsgre
(EX)
IN
EX

Hasta Pdngust hsana) (right side)
lower leg
nsgre
lift left leg, take big toe
bend forward
5BR
pdayoragr
e

Hasta Pdngust hsana) (left side)
10
IN
nsgre
lift head
11
EX
12
leg to the left
5BR
prvadr s t i
Utthita Parshvasahita ( , Utthita Prvasahita) (left side)
IN
nsgre
leg again forward
Vinysa
breath
Dr s t i
13
EX
pdayoragr
e
leg far up to the top, to forehead
14
IN
hands to waist
5BR
nsgre

Hasta Pdngust hsana) (left side)
EX
nsgre
Ardha Baddha Padmottanasana
Vinysa
breath
Dr s t i
IN
nsgre
lift right leg, put on left thigh, right hand behind back, bind
EX
bend forward, left hand beside left leg, chin to shinbone
5BR
nsgre
Ardha Baddha Padmottanasana ( , Ardha Baddha

Padmottnsana) (right side)
IN
bhrmadhy
e
lift head
EX
stay in this position
IN
nsgre
left hand to hip, straighten up
EX
nsgre
lower right leg, lower arms
IN
nsgre
lift left leg, put on right thigh, left hand behind back, bind
EX
5BR
bend forward, right hand beside right leg, chin to shinbone
nsgre
Ardha Baddha Padmottanasana ( , Ardha Baddha
Vinysa
breath
Dr s t i
Padmottnsana) (left side)
IN
bhrmadhy
e
EX
lift head
stay in this position
IN
nsgre
left hand to hip, straighten up
EX
nsgre
lower right leg, lower arms, Samastitih (, Samastitih)
Utkatasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
Vinysa
breath
Dr s t i
jump forward, bend knees, place feet on the ground, arms go

sideward up
IN
5BR
agust hamadhy
e
Utkatasana (, Utkat sana)
splay out fingers, reach with hands far to the front and bottom, knees
stay bend
EX
IN
nsgre
lift
EX
nsgre

10
IN
bhrmadhye
11
EX
nbicakre
12
IN
bhrmadhye
head,
13
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Virabhadrasana A, Virabhadrasana B
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
left feet 45 degrees to the side, step right leg forward
IN
5BR
lift arms sideward, straighten up
agust hamadhy
e
EX
5BR
Virabhadrasana A (, Vrabhadrsana) (right side)
turn to the back
agust hamadhy
e
Virabhadrasana A (, Vrabhadrsana) (left side)
Vinysa
breath
IN
lower arms forward, parallel to the ground, pull right hand straight to
body, then stretch right arm
5BR
Virabhadrasana B (, Vrabhadrsana) (left side)
10
Dr s t i
EX
hastgre
turn forward
5BR
hastgre
Virabhadrasana B (, Vrabhadrsana) (right side)
EX
spread fingers, hands for to the front and bottom
11
IN
nsgre
lift, balance one leg first then the other in handstand
12
EX
nsgre

sana)
13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
head,
16
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Dandasana, Paschimottanasana A
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
jump forward balancing on straight arms, bend legs in the air
(EX)
jump through, get down slowly
(IN)
put hands to the ground, to the left and right beside the body, back
straight, legs straight
5BR
nsgre
Dandasana (, Dand sana)
IN
bhrmadhye
grab big toes, back straight
EX
10
lean elbows to the side, top of head goes in direction big toes
5BR
pdayoragre
Paschimottanasana A (, Pacimottnsana)
IN
bhrmadhye
stretch arms, straighten back
EX
put hands onto the floor
Vinysa
breath
Dr s t i
11
IN
nsgre
lift up balancing on straight arms, bend legs in the air
12
EX
nsgre

13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
head,
16
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Paschimottanasana B
Vinysa
breath
Dr s
t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

Vinysa
breath
Dr s t i
IN
bhrmadhye
EX
nbicakre
IN
(EX)
jump through, get slowly down
(IN)
nsgre
5BR
IN
bhrmadhye
coming from the top put hands around your feet, straight back
EX
pdayoragre
Paschimottanasana B (, Pacimottnsana)
5BR
10
IN
bhrmadhye
EX
straighten arms, lift back
put hands to the ground
11
IN
nsgre
12
EX
nsgre

13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
head,
16
EX
nsgre
Vinysa
breath
Dr s t i
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Paschimottanasana C
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
(EX)
(IN)
nsgre
5BR
IN
bhrmadhye
hands grasp feet from the side, thump press root joint of big toe,
Vinysa
breath
Dr s t i
straight back
EX
pdayoragre
Paschimottanasana C (, Pacimottnsana)
5BR
10
IN
bhrmadhye
EX
11
IN
nsgre
12
EX
nsgre

13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
head,
16
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Paschimottanasana D
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
(EX)
(IN)
nsgre
5BR
IN
bhrmadhye
hands grasp feet from the side, left hand grasps joint of right hand,
straight back
EX
pdayoragre
Paschimottanasana D (, Pacimottnsana)
5BR
10
IN
bhrmadhye
EX
11
IN
12
EX
nsgre

Vinysa
breath
Dr s t i
13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
head,
16
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Purvottanasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
Vinysa
breath
Dr s t i
IN
nsgre
(EX)
jump through, get slowly down, hands behind back
IN
lift hip, stretch legs, toes to the ground
5BR
bhrmadhye
Purvottanasana (, Prvottnsana)
EX
nsgre
lower down, contract
10
IN
nsgre
11
EX
nsgre

12
IN
bhrmadhye
13
EX
nbicakre
14
IN
bhrmadhye
head,
15
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Ardha Baddha Padma Paschimottanasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
(IN)
jump through, get slowly down, right leg in half Lotus
bhrmadhye
right hand behind back, grab right foot, left hand to the front, grab left
foot, straight back
bend left elbow to the side, chin towards shinbone, top of skull
towards back of foot
EX
5BR
pdayoragre
Ardha Baddha Padma Paschimottanasana (

, Ardha Baddha Padma Pacimottnsana) (right side)
IN
bhrmadhye
stretch left arm, lift head, straight back
EX
lower down, hands onto the floor
10
IN
nsgre
11
EX
nsgre

12
IN
bhrmadhye
Vinysa
breath
Dr s t i
13
EX
nbicakre
14
IN
nsgre
(EX)
(IN)
15
16
jump through, get slowly down, left leg in half Lotus
bhrmadhye
left hand behind back, grab left foot, right hand to the front, grab right
foot, straight back
bend right elbow to the side, chin towards shinbone, top of skull
towards back of foot
EX
5BR
pdayoragre
Ardha Baddha Padma Paschimottanasana (

, Ardha Baddha Padma Pacimottnsana) (left side)
IN
bhrmadhye
stretch right arm, lift head, straight back
EX
contract, hands onto the floor
17
IN
nsgre
18
EX
nsgre

19
IN
bhrmadhye
20
EX
nbicakre
21
IN
bhrmadhye
head,
22
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Tiryam Mukha Eka Pada Paschimottanasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
(IN)
10
jump through, leave rechtes leg bowed, get down slowly
bhrmadhye
put both hands around left foot, left hand grabs joint of right hand
EX
bend elbows to the side, chin to shin, top of skull towards back of
foot
5BR
Triryang Mukha Eka Pada Paschimottanasana (

, Triryang-Mukha-Eka-Pda Pacimottnsana) (right
side)
pdayoragre
IN
stretch arms, lift head, straight back
EX
IN
nsgre
Vinysa
breath
Dr s t i
11
EX
nsgre

12
IN
bhrmadhye
13
EX
nbicakre
14
IN
nsgre
(EX)
nsgre
jump through, leave left leg bend, get slowly down
(IN)
bhrmadhye
put both hands around right foot, right hand grasps joint of left hand
15
foot
EX
5BR
pdayoragre
Triryang Mukha Eka Pada Paschimottanasana (

, Triryang-Mukha-Eka-Pda Pacimottnsana) (left
side)
IN
bhrmadhye
EX
nsgre
17
IN
nsgre
18
EX
nsgre

19
IN
bhrmadhye
20
EX
nbicakre
21
IN
bhrmadhye
head,
16
Vinysa
breath
Dr s t i
22
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Janu Shirshasana A
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
(IN)
jump through, get slowly down, put right foot at inside of thigh
bhrmadhye
put both hands around left foot, left hand grasps joint of right hand
Vinysa
breath
EX
Dr s t i
foot
5BR
pdayoragre
Janu Shirshasana A ( , Jnu rssana) (right side)
IN
bhrmadhye
EX
10
IN
nsgre
11
EX
nsgre

12
IN
bhrmadhye
13
EX
nbicakre
14
IN
nsgre
(EX)
(IN)
15
16
jump through, get slowly down, put left foot at inside of thigh
bhrmadhye
put both hands around right foot, right hand grasps joint of left hand
foot
EX
5BR
pdayoragre
Janu Shirshasana A ( , Jnu rssana) (left side)
IN
bhrmadhye
EX
17
IN
nsgre
18
EX
nsgre

19
IN
bhrmadhye
Vinysa
breath
Dr s t i
20
EX
nbicakre
21
IN
bhrmadhye
head,
22
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Janu Shirshasana B
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
Vinysa
breath
Dr s t i
IN
nsgre
(EX)
(IN)
bhrmadhye
lift hip, sit on right foot, toes continue to point forward, put both hands
around left foot, left hand grasps joint of right hand
foot
EX
5BR
pdayoragre
Janu Shirshasana B ( , Jnu rssana) (right side)
IN
bhrmadhye
EX
10
IN
nsgre
11
EX
nsgre

12
IN
bhrmadhye
13
EX
nbicakre
14
IN
nsgre
(EX)
nsgre
(IN)
bhrmadhye
lift hip, sit on left foot setzen, toes continue to point forward, put both
hands around right foot, right hand grasps joint of left hand
15
16
foot
EX
5BR
pdayoragre
Janu Shirshasana B ( , Jnu rssana) (left side)
IN
bhrmadhye
Vinysa
breath
Dr s t i
EX
17
IN
nsgre
18
EX
nsgre

19
IN
bhrmadhye
20
EX
nbicakre
21
IN
bhrmadhye
head,
22
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Janu Shirshasana C
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre
Vinysa
breath
Dr s t i
IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
nsgre
(IN)
bhrmadhye
stand up the right foot, push hip forward, put both hands around left
foot, left hand grasps joint of right hand
foot
EX
5BR
pdayoragre
Janu Shirshasana C ( , Jnu rssana) (right side)
IN
bhrmadhye
EX
10
IN
nsgre
11
EX
nsgre

12
IN
bhrmadhye
13
EX
nbicakre
14
IN
nsgre
(EX)
(IN)
bhrmadhye
stand up the left foot, push hip forward, put both hands around right
foot, right hand grasps joint of left hand
Vinysa
breath
15
EX
16
Dr s t i
foot
5BR
pdayoragre
Janu Shirshasana C ( , Jnu rssana) (left side)
IN
bhrmadhye
EX
17
IN
nsgre
18
EX
nsgre

19
IN
bhrmadhye
20
EX
nbicakre
21
IN
bhrmadhye
head,
22
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Marichyasana A
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
Vinysa
breath
Dr s t i
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
jump through, get slowly down, pull back and bend right leg, stretch
out right arm far forward
(EX)
(IN)
bhrmadhye
EX
put right arm around right knee, clasp hands behind back, straight
back
chin to shin, top of skull towards back of foot
5BR
pdayoragre
Marichyasana A (, Marcysana) (right side)
IN
bhrmadhye
lift head, straight back
EX
10
IN
nsgre
11
EX
nsgre

12
IN
bhrmadhye
13
EX
nbicakre
Vinysa
breath
Dr s t i
14
IN
nsgre
jump through, get slowly down, pull back and bend left leg, stretch
out left arm far forward
(EX)
(IN)
15
16
bhrmadhye
EX
put left arm around left knee, clasp hands behind back, straight back
5BR
pdayoragre
Marichyasana A (, Marcysana) (left side)
IN
bhrmadhye
EX
17
IN
nsgre
18
EX
nsgre

19
IN
bhrmadhye
20
EX
nbicakre
21
IN
bhrmadhye
head,
22
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Marichyasana B
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
jump through, get slowly down, left foot in half Lotus, pull back and
bend right leg, stretch out right arm far forward
(EX)
(IN)
bhrmadhye
EX
5BR
put right arm around right knee, clasp hands behind back, straight
back
nsgre
Marichyasana B (, Marcysana) (right side)
Vinysa
breath
Dr s t i
IN
bhrmadhye
EX
10
IN
nsgre
11
EX
nsgre

12
IN
bhrmadhye
13
EX
nbicakre
14
IN
nsgre
jump through, get slowly down, right foot in half Lotus, pull back and
bend left leg, stretch out left arm far forward
(EX)
(IN)
15
16
bhrmadhye
EX
put left arm around left knee, clasp hands behind back, straight back
5BR
nsgre
Marichyasana B (, Marcysana) (left side)
IN
bhrmadhye
EX
17
IN
nsgre
18
EX
nsgre

19
IN
bhrmadhye
20
EX
nbicakre
Vinysa
breath
Dr s t i
21
IN
bhrmadhye
head,
22
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Marichyasana C
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
jump through, get slowly down, pull back and bend right leg, put right
hand on knee,
Vinysa
breath
Dr s t i
(IN)
5BR
turn to the right, stretch out left arm far forward over right knee, bind
prvadr s t i
Marichyasana C (, Marcysana) (right side)
untie hands, put right hand on right knee, turn to the front, prop up
hands
EX
IN
nsgre
EX
nsgre

10
IN
bhrmadhye
11
EX
nbicakre
12
IN
nsgre
(EX)
jump through, get slowly down, pull back and bend left leg, put left
hand on knee,
(IN)
turn to the right, stretch out right arm far forward over left knee, bind
5BR
prvadr s t i
Marichyasana C (, Marcysana) (left side)
untie hands, put left hand on left knee, turn to the front, prop up
hands
EX
13
IN
nsgre
14
EX
nsgre

15
IN
bhrmadhye
16
EX
nbicakre
17
IN
bhrmadhye
Vinysa
breath
Dr s t i
head,
18
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Marichyasana D
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
jump through, get slowly down, left foot in half Lotus, pull back and
bend right leg, transfer weight onto left thigh, put right hand onto right
knee,
Vinysa
breath
Dr s t i
(IN)
turn to the right, stretch out left arm far forward over right knee
(EX)
bind
(IN)
turn
5BR
prvadr s t i
Marichyasana D (, Marcysana) (right side)
untie hands, put right hand on right knee, turn to the front, prop up
hands
EX
IN
nsgre
EX
nsgre

10
IN
bhrmadhye
11
EX
nbicakre
12
IN
nsgre
(EX)
jump through, get slowly down, right foot in half Lotus, pull back and
bend left leg, transfer weight onto right thigh, put left hand onto left
knee,
(IN)
turn to the left, stretch out right arm far forward over left knee
(EX)
bind
(IN)
turn
5BR
prvadr s t i
Marichyasana D (, Marcysana) (left side)
untie hands, put left hand on left knee, turn to the front, prop up
hands
EX
13
IN
nsgre
14
EX
nsgre
Vinysa
breath
Dr s t i
15
IN
bhrmadhye
16
EX
nbicakre
17
IN
bhrmadhye
head,
18
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Navasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
raise arms overhead
Vinysa
breath
Dr s t i
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
nsgre
jump through, legs extended to the top, get slowly down
(IN)
pdayoragre
arms parallel to the floor
5BR
pdayoragre
Navasana (, Nvsana)
EX
nsgre
prop up hands
IN
nsgre
EX
nsgre

10
IN
bhrmadhye
11
EX
nbicakre
12
IN
bhrmadhye
head,
13
EX
nsgre
Vinysa
breath
Dr s t i
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Bhuja Pidasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
nsgre
lower legs over upper arms, cross your legs
Vinysa
breath
Dr s t i
(IN)
bhrmadhye
open chest
EX
nsgre
point feet, dive through to the back, chin close to the floor
5BR
nsgre
Bhuja Pidasana ( , Bhuja-Pdsana)
IN
bhrmadhye
roll upwards again, stretch legs, Tittibhasana (,

Tittibhsana)
10
(EX)
bend legs, Bakasana (, Baksana)
IN
nsgre
11
EX
nsgre

12
IN
bhrmadhye
13
EX
nbicakre
14
IN
bhrmadhye
head,
15
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Kurmasana, Supta Kurmasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
Vinysa
breath
Dr s t i
(EX)
lower legs over upper arms
(IN)
stretch legs, Tittibhasana (, Tittibhsana)
EX
bhrmadhye
lower down, arms to the side, lift heels from ground
5BR
bhrmadhye
Kurmasana ( , Krmsana)
EX
prop up hands under the knees
(IN)
lift, stretch legs, Tittibhasana (, Tittibhsana)
(EX)
left foot behind head, Eka Pada Shirshasana ( , EkaPda rssana)
(IN)
nsgre
(IN)
nsgre
EX
5BR
IN
11
EX
lift
roll forward, lower down
bhrmadhye
Supta Kurmasana ( , Supta Krmsana)
put up hands under knees, lift, Dvi Pada Shirshasana (

, Dvi-Pda rssana)
EX
10
lift
right foot behind head, Dvi Pada Shirshasana ( , DviPda rssana)
(EX)
nsgre
stretch legs, Tittibhasana (, Tittibhsana)
bend knees, Bakasana (, Baksana), stretch arms
IN
nsgre
12
EX
nsgre

13
IN
bhrmadhye
Vinysa
breath
Dr s t i
14
EX
nbicakre
15
IN
bhrmadhye
head,
16
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Garbha Pindasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
Vinysa
breath
Dr s t i
EX
nbicakre
IN
nsgre
(EX)
jump through, set down
(IN)
extended legs in Dandasana (, Dand sana)
EX
fold legs into Lotus Posture, push hands through to chin
5BR
nsgre
Garbha Pindasana ( , Garbha Pind sana)
EX
nsgre
hands to chin, roll backwards
(IN)
roll upwards, repeat 9 times, turning clockwise 360 degrees
(EX)
pull out arms
10
IN
nsgre
11
EX
nsgre

12
IN
bhrmadhye
13
EX
nbicakre
14
IN
bhrmadhye
head,
15
EX
nsgre
IN
bhrmadhye
the ground
Vinysa
breath
Dr s t i
EX
nsgre

Samasthitih)
Kukkutasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

sana)
IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
jump through, set down
(IN)
extended legs in Dandasana (, Dand sana)
EX
IN
5BR
nsgre
fold legs into Lotus Posture, push hands through to chin
lift, balance on hands
nsgre
Kukkutasana (, Kukkut sana), if possible execute Nauli
Vinysa
breath
Dr s t i
(EX)
pull out arms
10
IN
nsgre
11
EX
nsgre

12
IN
bhrmadhye
13
EX
nbicakre
14
IN
bhrmadhye
head,
15
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Baddha Konasana A, Baddha Konasana B, Baddha Konasana C
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
lower down, turn soles of feet against one another, grab ankles
(IN)
straight back, turn soles of feet apart from each other, push heels
together
EX
navel to heels, chin to floor
5BR
bhrmadhye
Baddha Konasana A ( , Baddha Konsana)
IN
nsgre
sit up again
10
EX
5BR
11
round back, forehead to toes
nsgre
IN
5BR
sit up again, straight back
nsgre
(EX)
12
IN
Baddha Konasana B ( , Baddha Konsana)
Baddha Konasana C ( , Baddha Konsana)
place hands on floor
nsgre
Vinysa
breath
Dr s t i
13
EX
nsgre

14
IN
bhrmadhye
15
EX
nbicakre
16
IN
bhrmadhye
head,
17
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Upavishtha Konasana A, Upavishtha Konasana B
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre
Vinysa
breath
Dr s t i
IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
stretch legs to side, set down,
(IN)
grab outside of feet, thumb to root joint of big toe, straight back, lift
head
EX
get flat down
5BR
nsgre
Upavishtha Konasana A ( , Upavist ha Konsana)
IN
lift head, untie hands, arms horizontal
(EX)
lift straightened legs, grab feet from the outside
5BR
rdhvadr s t i
(EX)
Upavishtha Konasana B ( , Upavist ha Konsana)
prop hands on the floor
10
IN
nsgre
11
EX
nsgre

12
IN
bhrmadhye
13
EX
nbicakre
Vinysa
breath
Dr s t i
14
IN
bhrmadhye
head,
15
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Supta Konasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
Vinysa
breath
Dr s t i
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
10
(EX)
jump through, lay down flat on the back
IN
lift both legs, feet far apart
(EX)
grab big toes
5BR
nsgre
Supta Konasana ( , Supta Konsana)
IN
rdhvadr s t i
roll upward, legs stay extended, balance on your bottom for a short
while
(EX)
nsgre
put down forward
IN
bhrmadhye
stretch arms, straight back, lift head
(EX)
place hands on the floor
11
IN
nsgre
12
EX
nsgre

13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
head,
Vinysa
breath
Dr s t i
16
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Supta Padangushthasana, Supta Parshvasahita
Vinysa
breath
Dr s t i
IN
agust h
amadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
Vinysa
breath
Dr s t i
(EX)
nsgre
jump through, lay down flat on back
IN
lift right leg, right hand grabs right big toe, head stays on floor
EX
chin to shin
5BR
pdayoragre
Supta Padangushthasana ( , Supta

Pdngust hsana)
10
IN
pdayoragre
head back to floor again
11
EX
put right leg down at right side
5BR
prvadr s t i
Supta Parshvasahita ( , Supta Prvasahita)
12
IN
pdayoragre
lift right leg, head remains on floor
13
EX
pdayoragre
chin again to shin in Supta Padangushthasana ( ,

Supta Pdngust hsana)
14
IN
pdayoragre
put down head
15
EX
nsgre
lay down flat on back
16
IN
pdayoragre
lift left leg, left hand grabs left big toe, head stays on floor
17
EX
chin to shin
5BR
pdayoragre
Supta Padangushthasana ( , Supta

Pdngust hsana)
18
IN
pdayoragre
head back to floor
19
EX
put left leg down at left side
5BR
prvadr s t i
Supta Parshvasahita ( , Supta Prvasahita)
20
IN
pdayoragre
lift left leg, head remains on floor
21
EX
pdayoragre
chin again to shin in Supta Padangushthasana ( ,
Vinysa
breath
Dr s t i
Supta Pdngust hsana)
22
IN
pdayoragre
put down head
23
EX
nsgre
lay down flat on back
24
IN
nsgre

EX
25
IN
bhrmadhye
26
EX
nbicakre
27
IN
bhrmadhye
head,
28
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Ubhaya Padangushthasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
IN
nsgre
lift both legs, feet stay together
(EX)
grab big toes
IN
roll upward with legs straight, balance on your bottom
5BR
rdhvadr s t i
(EX)
Ubhaya Padangushthasana ( , Ubhaya

Pdngust hsana)
prop hands on floor
10
IN
nsgre
11
EX
nsgre

12
IN
bhrmadhye
13
EX
nbicakre
Vinysa
breath
Dr s t i
14
IN
bhrmadhye
head,
15
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Urdhva Mukha Paschimottanasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
Vinysa
breath
Dr s t i
EX
nbicakre
IN
nsgre
(EX)
IN
nsgre
(EX)
IN
10
EX
11
lift both legs, feet stay together
grab outside of feet
rdhvadr s t i
roll upward with legs straight, balance for a short while on your
bottom
elbows to the side, shin to chinbones
5BR
pdayoragre
Urdhva Mukha Paschimottanasana ( ,

rdhva-Mukha Pacimottnsana)
IN
rdhvadr s t i
(EX)
prop hands on floor
12
IN
nsgre
13
EX
nsgre

14
IN
bhrmadhye
15
EX
nbicakre
16
IN
bhrmadhye
head,
17
EX
nsgre
IN
bhrmadhye
the ground
Vinysa
breath
Dr s t i
EX
nsgre

Samasthitih)
Setu Bandhasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

sana)
IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
IN
nsgre
lift legs and arms
(EX)
cross arms in front of chest, hands to opposite shoulder, angle feet a

bit, bend knees slightly
IN
lift body, straight legs, create body tension
Vinysa
breath
Dr s t i
5BR
nsgre
Setu Bandhasana ( , Setu Bandhsana)
10
EX
nsgre
lay again down on back
11
IN
nsgre

EX
12
IN
bhrmadhye
13
EX
nbicakre
14
IN
bhrmadhye
head,
15
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Urdhva Dhanurasana, Chakrasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
raise arms overhead
Vinysa
breath
Dr s t i
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
IN
lay down on back
nsgre
lift arms and legs
(EX)
hands beside ears, put feet close to your bottom to the floor
IN
lift body in backbend
5BR
bhrmadhye
Urdhva Dhanurasana ( , rdhva Dhanursana)
down and up, repeat Urdhva Dhanurasana ( , rdhva

Dhanursana) 5 times
10
EX
nsgre
down
11
IN
nsgre

EX
12
IN
bhrmadhye
Vinysa
breath
Dr s t i
13
EX
nbicakre
14
IN
bhrmadhye
head,
15
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Paschimottanasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
Vinysa
breath
Dr s t i
jump through, get down, stretch legs, Dandasana (,

Dand sana)
(EX)
IN
EX
bhrmadhye
grab around feet, lift head, straight back
get down over the legs
5BR
pdayoragre
Paschimottanasana (, Pacimottnsana)
IN
bhrmadhye
lift head, stretch arms, straight back
(EX)
nsgre
put hands onto floor, contract
11
IN
nsgre
12
EX
nsgre

13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
head,
16
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
10
The grey part of the table is performed in Ast

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Nadi Shodhana
Ndi-odhana
Clearing the energetic channels - Intermediate Series

Pashasana
Krounchasana
Shalabhasana A
Shalabhasana B
Bhekasana
Dhanurasana
Parshva Dhanurasana
Ushtrasana
Laghu Vajrasana
Kapotasana A
Kapotasana B
Kapotasana B
Supta Vajrasana
Bakasana A
Bakasana B
Bharadvajasana
Ardha Matsyendrasana
Eka Pada Shirshasana
Dvi Pada Shirshasana
Yoga Nidrasana
Tittibhasana A
Tittibhasana B
Tittibhasana C
Pincha Mayurasana
Karandavasana
Mayurasana
Nakrasana
Vatayanasana
Parighasana
Gomukhasana A
Gomukhasana B
Supta Urdhva Pada Vajrasana
Mukta Hasta Shirshasana A
Mukta Hasta Shirshasana B
Mukta Hasta Shirshasana C
Baddha Hasta Shirshasana A
Baddha Hasta Shirshasana B
Baddha Hasta Shirshasana C
Baddha Hasta Shirshasana D
Urdhva Dhanurasana
Paschimottanasana
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Nadi Shodhana
Ndi-odhana
Clearing the energetic channels - Intermediate Series

Pashasana
overview
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
jump forward balancing on straight arms, bend legs in the air, bend
your knees until you are in a crouching position, right arm around
your knees, twist to the left, grab hands behind your back
5BR
prvadr s t i
Pashasana (, Psana)
(EX)
move back to the centre
IN
left arm around your knees, twist to the right, grab hands behind your
back
(EX)
move back to the centre, place the hands on the floor
IN
nsgre
10
EX
nsgre

11
IN
bhrmadhye
12
EX
nbicakre
13
IN
bhrmadhye
Vinysa
breath
Dr s t i
head,
14
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Krounchasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
swing through, place right foot beside your right hip on the floor,
bring left foot up, straighten the leg
Vinysa
breath
(IN)
grab the left foot, look up, straighten the spine
EX
chin to shinbone
5BR
Dr s t i
pdayoragre
Krounchasana ( , Krouncsana)
IN
straighten the arms, look up, spine straight
(EX)
place the hands on the floor, left leg remains straight up
10
IN
nsgre
11
EX
nsgre

12
IN
bhrmadhye
13
EX
nbicakre
14
IN
nsgre
15
(EX)
swing through, place left foot beside your left hip on the floor, bring
right foot up, straighten the leg
(IN)
grab the right foot, look up, straighten the spine
EX
chin to shinbone
5BR
16
pdayoragre
Krounchasana ( , Krouncsana)
IN
straighten the arms, look up, spine straight
(EX)
place the hands on the floor, right leg remains straight up
17
IN
nsgre
18
EX
nsgre

Vinysa
breath
Dr s t i
19
IN
bhrmadhye
20
EX
nbicakre
21
IN
bhrmadhye
head,
22
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Shalabhasana A, Shalabhasana B
Vinysa
breath
Dr s t i
IN
bhrmadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhy
e
EX
nsgre
hands down, float back, ellbows close to chest Chaturanga Dandasana
Vinysa
breath
Dr s t i
( , Caturga Dand sana)
IN
5BR
lift your head and legs
nsgre
Shalabhasana A (, alabhsana)
(EX)
turn your hands, palms facing up
IN
activate your back again, lift your head and legs
5BR
nsgre
Shalabhasana A (, alabhsana)
(EX)
nsgre
lower down slowly, elbows close to the body, Chaturanga Dandasana

IN
bhrmadhy
e
EX
nbicakre
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana
( , Adho Mukha vnsana)
IN
bhrmadhy
e
jump feet between hands, straighten the spine half way up, lift your head,
10
EX
nsgre
IN
bhrmadhy
e
lift the head again, straighten spine, palms or finger tips remain on the
ground
EX
nsgre

Samasthitih)
Bhekasana
Vinysa
breath
Dr s t i
IN
bhrmadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhy
e
EX
nsgre

( , Caturga Dand
sana)
IN
lift the feet off the floor
(EX)
grab feet, turn the hands, bring fingers and toes left and right down
towards the floor at the outside of your hip
(IN)
open your chest wide
5BR
nsgre
Bhekasana ( , Bheksana)
(EX)
nsgre

IN
bhrmadhy
e
EX
nbicakre
IN
bhrmadhy
e
EX
nsgre
IN
bhrmadhy
e
ground
EX
nsgre

Samasthitih)
Dhanurasana
Vinysa
breath
Dr s t i
IN
bhrmadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhy
e
EX
nsgre

IN
(EX)
grab your ankles, heels together
(IN)
open the chest, lift the knees
5BR
nsgre
Dhanurasana ( , Dhanursana)
(EX)
nsgre

IN
bhrmadhy
e
EX
nbicakre
IN
bhrmadhy
e
EX
nsgre
IN
bhrmadhy
e
ground
Vinysa
breath
Dr s t i
EX
nsgre

Samasthitih)
Parshva Dhanurasana
Vinysa
breath
Dr s t i
IN
bhrmadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhy
e
EX
nsgre

IN
(EX)
grab your ankles, heels together
(IN)
EX
nsgre
open the chest, lift the knees into Dhanurasana ( , Dhanursana)
roll onto the right side
Vinysa
breath
Dr s t i
5BR
rdhvadr s t i
Parshva Dhanurasana ( , Prva Dhanursana)
IN
roll back up into Dhanurasana ( , Dhanursana)
EX
roll onto the left side
5BR
rdhvadr s t i
IN
Parshva Dhanurasana ( , Prva Dhanursana)
roll back towards the centre
5BR
nsgre
Dhanurasana ( , Dhanursana)
(EX)
nsgre

10
IN
bhrmadhy
e
11
EX
nbicakre
12
IN
bhrmadhy
e
13
EX
nsgre
IN
bhrmadhy
e
ground
EX
nsgre

Samasthitih)
Ushtrasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
lower down into a kneeling position
(IN)
place hands on the iliac crest, bend back
EX
let your arms hang, grab the heels
5BR
bhrmadhye
Ushtrasana ( , Ust rsana)
IN
hands on waist, come up
(EX)
kneel forward, head to knees, place hands on the floor.
10
IN
nsgre
11
EX
nsgre

12
IN
bhrmadhye
13
EX
nbicakre
Vinysa
breath
Dr s t i
14
IN
bhrmadhye
head,
15
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Laghu Vajrasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre
Vinysa
breath
Dr s t i
IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
(IN)
EX
let your hands slide down on the front of your thighs down, then grab
the heels, head touches the ground
5BR
bhrmadhye
Laghu Vajrasana ( , Laghu-Vajrsana)
IN
slide the hands back forward towards the knees, come up, hands on
waist
(EX)
10
IN
nsgre
11
EX
nsgre

12
IN
bhrmadhye
13
EX
nbicakre
14
IN
bhrmadhye
head,
15
EX
nsgre
IN
bhrmadhye
Vinysa
breath
Dr s t i
the ground
EX
nsgre

Samasthitih)
Kapotasana A, Kapotasana B, Kapotasana B
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre
Vinysa
breath
Dr s t i
IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
(IN)
EX
let the hands hang down over the top of the head, grab your heels
5BR
IN
5BR
10
bhrmadhye
Kapotasana A (, Kapotsana)
straighten the arms
bhrmadhye
Kapotasana B (, Kapotsana)
(EX)
release the heels
IN
come up, hands on the waist
(EX)
11
IN
nsgre
12
EX
nsgre

13
IN
bhrmadhye
Vinysa
breath
Dr s t i
14
EX
nbicakre
15
IN
bhrmadhye
head,
16
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Supta Vajrasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
Vinysa
breath
Dr s t i
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
swing through, sit down
(IN)
straight legs in Dandasana (, Dand sana)
EX
cross your legs in lotus position
(IN)
bring your arms to your feet behind your back into Baddha
Padmasana ( , Baddha Padmsana)
EX
(Here you will need the assistance of another yogi to hold your knees
down onto the floor) lower down
5BR
nsgre
Supta Vajrasana ( , Supta Vajrsana)
(IN)
sit up again
(EX)
repeat 3-5 times, bend back
5BR
nsgre
then once again Supta Vajrasana ( , Supta Vajrsana)
(IN)
sit up again (If you were assisted, then this is the right moment to
say thank you to your partner)
(EX)
10
IN
nsgre
11
EX
nsgre
Vinysa
breath
Dr s t i
12
IN
bhrmadhye
13
EX
nbicakre
14
IN
bhrmadhye
head,
15
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Bakasana A
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
Vinysa
breath
Dr s t i
EX
nbicakre
IN
nsgre
(EX)
squat down
(IN)
place knees on your upper arms close to the armpits, lift the feet,
straighten the arms
5BR
nsgre
Bakasana A (, Baksana)
IN
nsgre
EX
nsgre

10
IN
bhrmadhye
11
EX
nbicakre
12
IN
bhrmadhye
head,
13
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Bakasana B
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
lower knees
5BR
nsgre
Bakasana B (, Baksana)
IN
nsgre
EX
nsgre

10
IN
bhrmadhye
11
EX
nbicakre
12
IN
bhrmadhye
Vinysa
breath
Dr s t i
head,
13
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Bharadvajasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
Vinysa
breath
Dr s t i
(IN)
EX
place your left leg on the floor outside your left hip, place right foot in
a lotus position
(IN)
twist to the right
5BR
prvadr s t i
(EX)
Bharadvajasana (, Bharadvjsana)
turn back to the centre, place hands on the floor
IN
nsgre
10
EX
nsgre

sana)
11
IN
bhrmadhye
12
EX
nbicakre
13
IN
nsgre
14
(EX)
(IN)
EX
place your right leg on the floor outside your right hip, place left foot
in a lotus position
(IN)
twist to the left
5BR
prvadr s t i
(EX)
Bharadvajasana (, Bharadvjsana)
15
IN
nsgre
16
EX
nsgre
Vinysa
breath
Dr s t i
17
IN
bhrmadhye
18
EX
nbicakre
19
IN
bhrmadhye
head,
20
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Ardha Matsyendrasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
Vinysa
breath
Dr s t i
EX
nbicakre
IN
nsgre
(EX)
(IN)
EX
bend your left leg, place right foot on the floor outside your left knee
(IN)
bring left arm over the right knee, turn far to the right
5BR
prvadr s t i
(EX)
Ardha Matsyendrasana ( , Ardha Matsyendrsana)
IN
nsgre
10
EX
nsgre

11
IN
bhrmadhye
12
EX
nbicakre
13
IN
nsgre
14
(EX)
(IN)
EX
bend your right leg, place left foot on the floor outside your right knee
(IN)
bring right arm over your left knee, turn far to the left
5BR
prvadr s t i
Ardha Matsyendrasana ( , Ardha Matsyendrsana)
Vinysa
breath
Dr s t i
(EX)
15
IN
nsgre
16
EX
nsgre

17
IN
bhrmadhye
18
EX
nbicakre
19
IN
bhrmadhye
head,
20
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Eka Pada Shirshasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
sit down, bring right leg over the right arm, place the foot behind the
head
(EX)
(IN)
nsgre
EX
bend forward, take both hands around the left foot
5BR
pdayoragre
Eka Pada Shirshasana ( , Eka-Pda rssana)
IN
nsgre
sit up again, bring hands together in front of your heart
(EX)
10
IN
nsgre
11
EX
nsgre

12
IN
bhrmadhye
13
EX
nbicakre
Vinysa
breath
Dr s t i
14
IN
nsgre
sit down again, bring left leg over the left arm, place the foot behind
the head
(EX)
(IN)
15
16
jump forward balancing on straight arms, bend legs in the air, left leg
over left arm
nsgre
EX
bring hands together in front of your heart
bend forward, take both hands around the right foot
5BR
pdayoragre
Eka Pada Shirshasana ( , Eka-Pda rssana)
IN
nsgre
sit up again, bring hands together in front of your heart
(EX)
17
IN
nsgre
18
EX
nsgre

19
IN
bhrmadhye
20
EX
nbicakre
21
IN
bhrmadhye
head,
22
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Dvi Pada Shirshasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
place straight legs on you upper arms into Tittibhasana (,

Tit t ibhsana), then sit down, shift your feet behind the head, bring
hands together in front of your heart
(EX)
5BR
nsgre
Dvi Pada Shirshasana ( , Dvi-Pda rssana)
IN
(EX)
lift up with your feet behind the head
Vinysa
breath
Dr s t i
(IN)
straighten the legs into Tittibhasana (, Tit t ibhsana)
EX
bend the legs into Bakasana (, Baksana)
(IN)
nsgre
10
EX
nsgre

11
IN
bhrmadhye
12
EX
nbicakre
13
IN
bhrmadhye
head,
14
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Yoga Nidrasana
Vinysa
breath
Dr s t i
IN
agust h
amadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
Vinysa
breath
Dr s t i
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
swing through, lay down
IN
lift both legs
(EX)
bring left foot first, then right foot behind the head
5BR
bhrmadhye
Yoga Nidrasana (, Yoga-Nidrsana)
IN
nsgre

EX
10
IN
bhrmadhye
11
EX
nbicakre
12
IN
bhrmadhye
head,
13
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre
Vinysa
breath
Dr s t i
Samasthitih)
Tittibhasana A, Tittibhasana B, Tittibhasana C
Vinysa
breath
Dr s t i
IN
agust h
amadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
Vinysa
breath
Dr s t i
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
5BR
place straight legs on your upper arms
nsgre
Tittibhasana A (, Tit t ibhsana)
EX
lift buttocks, legs stay straight, place feet on the floor into
Tittibhasana B (, Tit t ibhsana)
(IN)
lift foot, walk 5 steps forward and 5 steps back
(EX)
place foot on the floor
(IN)
nsgre
EX
5BR
come back into Tittibhasana B ( , Tit t ibhsana)
grab your ankles
nsgre
Tittibhasana C (, Tit t ibhsana)
10
IN
lower your hip, lift feet in Tittibhasana A ( , Tit t ibhsana)
11
EX
bend the legs in Bakasana (, Baksana)
(IN)
nsgre
12
EX
nsgre

13
IN
bhrmadhye
Vinysa
breath
Dr s t i
14
EX
nbicakre
15
IN
bhrmadhye
head,
16
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Pincha Mayurasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
Vinysa
breath
Dr s t i
IN
nsgre
(EX)
place forearms parallel towards each other on the floor
IN
lift up your legs
5BR
nsgre
Pincha Mayurasana ( , Pinca Mayrsana)
EX
nsgre

10
IN
bhrmadhye
11
EX
nbicakre
12
IN
bhrmadhye
head,
13
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Karandavasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
IN
EX
10
place forearms parallel towards each other on the floor
nsgre
lift up your legs Pincha Mayurasana ( , Pinca

Mayrsana)
fold legs in a lotus position and lower knees toward your axle
5BR
nsgre
Karandavasana (, Karndvsana)
IN
nsgre
roll up all the way again into Pincha Mayurasana ( ,
Vinysa
breath
Dr s t i
Pinca Mayrsana)
11
EX
nsgre

12
IN
bhrmadhye
13
EX
nbicakre
14
IN
bhrmadhye
head,
15
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Mayurasana
Vinysa
breath
Dr s t i
IN
bhrmadhy
e
take feet shoulder wide apart
(EX)
place hands between the feet, fingers point backwards
(IN)
head stays lifted, straight back
EX
nsgre
head between the arms
IN
bhrmadhy
e
lift your head up again
EX
IN
jump back, bend the elbows close to the body, balance the weight evenly
on your elbows
nsgre
(EX)
Mayurasana (, Mayrsana)
place feet down on the floor again
IN
bhrmadhy
e
straighten the arms, open the chest wide into Urdhva Mukha
Shvanasana ( , rdhva Mukha vnsana) with hands
turned the other way
EX
nbicakre
roll over the feet into Adho Mukha Shvanasana ( , Adho

Mukha vnsana)with hands turned the other way
IN
bhrmadhy
jump to the front, take feet left and right next to the hands and fingers
Vinysa
breath
Dr s t i
pointing back
EX
nsgre
take your head deep between the arms
IN
bhrmadhy
e
lift the head up
(EX)
nsgre
hands to waist, come up, bring feet together in ~Samasthiti.h~~
Nakrasana
Vinysa
breath
Dr s t i
IN
bhrmadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhy
e
EX
nsgre

5BR
nsgre
Nakrasana ( , Nakrsana) 5 jumps forward, 5 jumps back
(EX)
nsgre

IN
bhrmadhy
e
EX
nbicakre
IN
bhrmadhy
Vinysa
breath
Dr s t i
EX
nsgre
IN
bhrmadhy
e
ground
EX
nsgre

Samasthitih)
Vatayanasana
Vinysa
breath
Dr s t i
IN
hastgre
right foot in lotus-position, take right hand behind the back, grab the foot,
stretch the left arm straight up
EX
nsgre
bend forward, both hands to the floor, right foot in lotus
IN
bhrmadhy
e
straighten the arms, straight back, lift the head, right foot in lotus
EX
nsgre
jump back into Chaturanga Dandasana ( , Caturga

Dand sana), right foot in lotus
IN
bhrmadhy
e
straighten the arms, open the chest wide in Urdhva Mukha Shvanasana
( , rdhva Mukha vnsana), right foot in lotus
EX
nbicakre
roll over your feet, lift the pelvis into Adho Mukha Shvanasana (
, Adho Mukha vnsana), right foot in lotus
IN
nsgre
jump to the front into balance position
lower down, left foot points out, right knee next to the left foot, take right
arm over left arm, interlock the arms, raise them up
(EX)
5BR
rdhvadr s t i
(EX)
Vatayanasana (, Vtyansana)
unfold the arms, place hands on the floor
IN
nsgre
lift into balance position
EX
nsgre
lower down into Chaturanga Dandasana ( , Caturga
Vinysa
breath
Dr s t i
Dand sana), right foot in lotus
10
IN
bhrmadhy
e
( , rdhva Mukha vnsana), right foot in lotus
11
EX
nbicakre
roll over the feet, lift pelvis into Adho Mukha Shvanasana (
, Adho Mukha vnsana), right foot in lotus
12
(IN)
bring right foot to the floor
(EX)
place left foot in lotus-position
IN
nsgre
lower down, right foot points out, left knee next to the right foot, take left
arm over the right arm, interlock the arms, raise them up
(EX)
5BR
jump to the front into balance position
rdhvadr s t i
(EX)
Vatayanasana (, Vtyansana)
unfold the arms, place hands on the floor
13
IN
nsgre
lift into balance
14
EX
nsgre
lower down into Chaturanga Dandasana ( , Caturga

Dand sana), left foot in lotus
15
IN
bhrmadhy
e
( , rdhva Mukha vnsana), left foot in lotus
16
EX
nbicakre
roll over the feet, lift pelvis into Adho Mukha Shvanasana (
, Adho Mukha vnsana), left foot in lotus
17
IN
bhrmadhy
e
jump to the front, make the spine long, straight arms, left foot in lotus
Vinysa
breath
Dr s t i
18
EX
nsgre
lower the head, take your chin to the shinbone, left foot in lotus
19
IN
bhrmadhy
e
straighten the arms, straight back, lift the head, left foot in lotus
(EX)
take left hand behind your back, grab the left foot
20
IN
hastgre
place right hand onto your waist, straighten up, left foot in lotus, stretch
right arm up
EX
nsgre
lower left leg to the floor, let arms hang in Samasthitih (,

Samasthitih)
Parighasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
Vinysa
breath
Dr s t i
extend left leg wide to the side, while lowering down bend right knee
and take it to the front, place right foot next to the right hip
(EX)
(IN)
nsgre
EX
hands to waist, straight back, then take left hand to the right knee,
right hand over the head towards the outside of the right foot
left hand grabs the inside of the left foot
5BR
rdhvadr s t i
Parighasana (, Parighsana)
IN
nsgre
sit up, hands to waist
(EX)
place hands on the floor, lift
10
IN
nsgre
11
EX
nsgre

12
IN
bhrmadhye
13
EX
nbicakre
14
IN
nsgre
(EX)
nsgre
extend right leg wide to the side, while lowering down bend left knee
and take it to the front, place left foot next to the left hip
15
16
(IN)
hands to waist, straight back, then take right hand to the left knee,
left hand over the head towards the outside of the left foot (rechts
und links kontrollieren)
EX
right hand grabs the inside of the right foot
5BR
rdhvadr s t i
Parighasana (, Parighsana)
IN
nsgre
sit up, hands to waist
(EX)
place hands on the floor, lift
Vinysa
breath
Dr s t i
17
IN
nsgre
18
EX
nsgre

19
IN
bhrmadhye
20
EX
nbicakre
21
IN
bhrmadhye
head,
22
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Gomukhasana A, Gomukhasana B
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre
Vinysa
breath
Dr s t i
IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
(IN)
EX
bend both legs, take right knee over the left, close heels under your
buttocks, take hands around the right knee, chin to chest, straight
back
5BR
nsgre
IN
Gomukhasana A ( , Gomukhsana)
take right arm up, left arm down, grab hands behind your back
5BR
rdhvadr s t i
Gomukhasana B ( , Gomukhsana)
(EX)
nsgre
10
IN
nsgre
11
EX
nsgre

12
IN
bhrmadhye
13
EX
nbicakre
Vinysa
breath
Dr s t i
14
IN
nsgre
15
(EX)
(IN)
EX
bend both legs, take left knee over the right, heels close under your
buttocks, take hands around the left knee, chin to chest, straight
back
5BR
16
nsgre
IN
Gomukhasana A ( , Gomukhsana)
take left arm up, right arm down, grab hands behind your back
5BR
rdhvadr s t i
Gomukhasana B ( , Gomukhsana)
(EX)
nsgre
17
IN
nsgre
18
EX
nsgre

19
IN
bhrmadhye
20
EX
nbicakre
21
IN
bhrmadhye
head,
22
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Supta Urdhva Pada Vajrasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
swing through, lie down
Vinysa
breath
IN
Dr s t i
lift both legs
(EX)
nsgre
right foot in lotus-position, take right hand behind your back, grab the
right foot, left hand grabs the left big toe, left foot on the floor, left leg
straight
IN
rdhvadr s t i
roll up, balance on your buttocks briefly
(EX)
nsgre
bend left leg, roll, place left foot next to the left hip
(IN)
bring left hand under right knee, turn to the right
5BR
prvadr s t i
Supta Urdhva Pada Vajrasana ( , Supta

rdhva Pda Vajrsana)
(EX)
nsgre
10
IN
nsgre
11
EX
nsgre

12
IN
bhrmadhye
13
EX
nbicakre
14
IN
nsgre
15
16
(EX)
swing through, lie down
IN
lift both legs
(EX)
nsgre
left foot in lotus-position, take left hand behind your back, grab the
left foot, left hand grabs the left big toe, right foot on the floor, right
leg straight
IN
rdhvadr s t i
roll up, balance on your buttocks
(EX)
nsgre
bend right leg, roll, place right foot next to the right hip
Vinysa
breath
Dr s t i
(IN)
bring right hand under the left knee, turn to the left
5BR
prvadr s t i
Supta Urdhva Pada Vajrasana ( , Supta

rdhva Pda Vajrsana)
(EX)
nsgre
17
IN
nsgre
18
EX
nsgre

19
IN
bhrmadhye
20
EX
nbicakre
21
IN
bhrmadhye
head,
22
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Mukta Hasta Shirshasana A
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
Vinysa
breath
Dr s t i
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
kneel down, set your arms in place, place head onto the floor, draw
straight legs towards you
IN
lift straight legs
5BR
nsgre
Mukta Hasta Shirshasana A ( , Mukta Hasta

rssana)
EX
nsgre

10
IN
bhrmadhye
11
EX
nbicakre
12
IN
bhrmadhye
head,
13
EX
nsgre
IN
bhrmadhye
Vinysa
breath
Dr s t i
the ground
EX
nsgre

Samasthitih)
Mukta Hasta Shirshasana B
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
IN
lift straight legs
5BR
nsgre
Mukta Hasta Shirshasana B ( , Mukta Hasta

rssana)
EX
nsgre
Vinysa
breath
Dr s t i
10
IN
bhrmadhye
11
EX
nbicakre
12
IN
bhrmadhye
head,
13
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Mukta Hasta Shirshasana C
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
Vinysa
breath
Dr s t i
EX
nbicakre
IN
nsgre
(EX)
IN
lift straight legs
5BR
nsgre
Mukta Hasta Shirshasana c="" of=""> ( , Mukta

Hasta rssana)
EX
nsgre

10
IN
bhrmadhye
11
EX
nbicakre
12
IN
bhrmadhye
head,
13
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Baddha Hasta Shirshasana A
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
IN
lift straight legs
5BR
nsgre
Baddha Hasta Shirshasana A ( , Baddha Hasta

rssana)
EX
nsgre

10
IN
bhrmadhye
11
EX
nbicakre
12
IN
bhrmadhye
head,
13
EX
nsgre
IN
bhrmadhye
Vinysa
breath
Dr s t i
the ground
EX
nsgre

Samasthitih)
Baddha Hasta Shirshasana B
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
IN
lift straight legs
5BR
nsgre
Baddha Hasta Shirshasana B ( , Baddha Hasta

rssana)
EX
nsgre
Vinysa
breath
Dr s t i
10
IN
bhrmadhye
11
EX
nbicakre
12
IN
bhrmadhye
head,
13
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Baddha Hasta Shirshasana C
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
Vinysa
breath
Dr s t i
EX
nbicakre
IN
nsgre
(EX)
IN
lift straight legs
5BR
nsgre
Baddha Hasta Shirshasana C ( , Baddha Hasta

rssana)
EX
nsgre

10
IN
bhrmadhye
11
EX
nbicakre
12
IN
bhrmadhye
head,
13
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Baddha Hasta Shirshasana D
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
IN
lift straight legs
5BR
nsgre
Baddha Hasta Shirshasana D ( , Baddha Hasta

rssana)
EX
nsgre

10
IN
bhrmadhye
11
EX
nbicakre
12
IN
bhrmadhye
head,
13
EX
nsgre
IN
bhrmadhye
Vinysa
breath
Dr s t i
the ground
EX
nsgre

Samasthitih)
Urdhva Dhanurasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
nsgre
(EX)
lay down on your back
Vinysa
breath
IN
lift arms and legs
(EX)
place hands next to your ears on the ground, feet next to your
buttocks
IN
lift the body into a backbend
5BR
Dr s t i
bhrmadhye
EX
Again come down on your back and repeat 5 times Urdhva

Dhanurasana ( , rdhva Dhanursana)
IN
come back up to standing
(EX)
nsgre
bring your feet together in Samasthitih (, Samasthitih)
Paschimottanasana
Vinysa
breath
Dr s t i
IN
agust h
amadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
Vinysa
breath
Dr s t i
IN
nsgre
swing through, sit down, straighten the legs Dandasana (,

Dand sana)
(EX)
IN
EX
bhrmadhye
take hands around the feet, look up, back straight
extend forward over the legs
5BR
pdayoragre
IN
bhrmadhye
lift the head, straighten the arms, back straight
(EX)
nsgre
place hands on the floor, curl up
11
IN
nsgre
12
EX
nsgre

13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
head,
16
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
10

Dr s t i :nsgre = to the nose; agust hamadhye = to the middle of the thumb; bhrmadhye = in the
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Sthira Bhaga

Sthira Bhaga
Sublime Serenity - Advanced Series

Vasishthasana
Vishvamitrasana
Kasyapasana
Chakorasana
Bhairavasana
Skandasana
Durvasana
Urdhva Kukkutasana A
Urdhva Kukkutasana B
Urdhva Kukkutasana C
Galavasana
Eka Pada Bakasana A
Eka Pada Bakasana B
Kaundinyasana A
Kaundinyasana B
Ashtavakrasana A
Ashtavakrasana B
Purna Matsyendrasana
Viranchyasana A
Viranchyasana B
Viranchyasana B
Viranchyasana B
Dvi Pada Viparita Dandasana
Eka Pada Viparita Dandasana
Viparita Shalabhasana
Ganda Bherundasana
Hanumanasana
Supta Trivikramasana
Digasana A
Digasana B
Utthita Trivikrimasana
Natha Rajasana A
Natha Rajasana B
Raja Kapotasana
Eka Pada Raja Kapotasana
Urdhva Dhanurasana
Urdhva Dhanurasana
Paschimottanasana
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Tradition
Basics

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Sthira Bhaga

Sthira Bhaga
Sublime Serenity - Advanced Series

overview
Vasishthasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
Side plank pose
(EX)
right hand to the midline, left hand to body
IN
5BR
pdayoragre
left arm raises perpendicular, left leg to hand
Vasishthasana (, Vasist hsana)
Vinysa
breath
Dr s t i
EX
lower left leg
IN
drishti to raised hand
EX
hand to side, in Chaturanga Dandasana ( ,

Caturga Dand sana)
10
IN
bhrmadhye
Urdhva Mukha Shvanasana ( , rdhva Mukha

vnsana)
11
EX
nbicakre
Adho Mukha Shvanasana ( , Adho Mukha

vnsana)
12
IN
Side plank pose
(EX)
left hand to midline, right hand to body
13
14
IN
pdayoragre
right arm raises perpendicular, right leg to hand
5BR
Vasishthasana (, Vasist hsana)
EX
lower left leg
IN
drishti to raised hand
EX
hand to side, in Chaturanga Dandasana ( ,

Caturga Dand sana)
15
IN
bhrmadhye
Urdhva Mukha Shvanasana ( , rdhva Mukha

vnsana)
16
EX
nbicakre
Adho Mukha Shvanasana ( , Adho Mukha

vnsana)
17
IN
bhrmadhye
head,
18
EX
nsgre
IN
bhrmadhye
the ground
Vinysa
breath
Dr s t i
EX
nsgre

Samasthitih)
Vishvamitrasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
right leg over right arm
(EX)
left arm lies on sidebody, balancing on right hand
(IN)
extend right leg, lift left arm up
Vinysa
breath
Dr s t i
5BR
hastgre
Vishvamitrasana (, Vivmitrsana)
EX
left hand back to sidebody then to floor
IN
lift both legs
10
EX
nsgre

11
IN
bhrmadhye
12
EX
nbicakre
13
IN
left leg over left arm
(EX)
right arm lies on sidebody, balancing on left hand
(IN)
extend left leg, lift right arm up
5BR
hastgre
Vishvamitrasana (, Vivmitrsana)
14
EX
right hand back to sidebody then to floor
15
IN
lift both legs
16
EX
nsgre

17
IN
bhrmadhye
18
EX
nbicakre
19
IN
bhrmadhye
head,
20
EX
nsgre
Vinysa
breath
Dr s t i
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Kasyapasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
(EX)
jumping right leg over right shoulder resting it behind the head
(IN)
hands into prayer in front of the heart
EX
lying down
Vinysa
breath
Dr s t i
5BR
bhrmadhye
Kasyapasana (, Kasyapsana)
(EX)
lift left foot
IN
roll up, balance on buttocks
(EX)
hands down
(IN)
lift up into Chakorasana (, Cakorsana)
10
EX
nsgre

11
IN
bhrmadhye
12
EX
nbicakre
13
IN
(EX)
jumping left leg over left shoulder resting it behind the head
(IN)
hands into prayer in front of the heart
EX
lying down
14
5BR
15
bhrmadhye
Kasyapasana (, Kasyapsana)
(EX)
lift right foot
IN
roll up, balance on buttocks
(EX)
hands down
(IN)
16
EX
nsgre

17
IN
bhrmadhye
Vinysa
breath
Dr s t i
18
EX
nbicakre
19
IN
bhrmadhye
head,
20
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Chakorasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
Vinysa
breath
IN
(EX)
during descend, swing right leg over right arm and then behind the
head
IN
lift up
5BR
Dr s t i
pdayoragre
(IN)
Chakorasana (, Cakorsana)
swing up and back
EX
nsgre

10
IN
bhrmadhye
11
EX
nbicakre
12
IN
(EX)
during descend, swing left leg over left arm and then behind the
head
IN
lift up
13
5BR
pdayoragre
(IN)
Chakorasana (, Cakorsana)
swing up and back
14
EX
nsgre

15
IN
bhrmadhye
16
EX
nbicakre
17
IN
bhrmadhye
Vinysa
breath
Dr s t i
head,
18
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Bhairavasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
(EX)
head
Vinysa
breath
Dr s t i
(IN)
lift up inChakorasana (, Cakorsana)
(EX)
swing into downward dog with right leg behind head, transition into
side plank pose, left arm to sidebody
IN
lift left arm
5BR
hastgre
Bhairavasana ( , Bhairavsana)
EX
left arm returns to sidebody, back into downward dog with right leg
behind the head
10
IN
jump through into Chakorasana (, Cakorsana)
11
EX
nsgre

12
IN
bhrmadhye
13
EX
nbicakre
14
IN
(EX)
head
(IN)
lift up in Chakorasana (, Cakorsana)
(EX)
swing into downward dog with left leg behind head, transition into
side plank pose, right arm to sidebody
IN
lift right arm
15
5BR
hastgre
Bhairavasana ( , Bhairavsana)
16
EX
right arm returns to sidebody, back into downward dog with left leg
behind the head
17
IN
jump through into Chakorasana (, Cakorsana)
Vinysa
breath
Dr s t i
18
EX
nsgre

19
IN
bhrmadhye
20
EX
nbicakre
21
IN
bhrmadhye
head,
22
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Skandasana
Vinysa
breath
Dr s t i
IN
agust h
amadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
Vinysa
breath
Dr s t i
EX
IN
(EX)
head
(IN)
EX
swing back till left foot comes to standing on floor, right leg remains
behind head
5BR
nbicakre
nsgre
Skandasana (, Skandsana)
swing back into Chakorasana (, Cakorsana)
IN
10
EX
nsgre

11
IN
bhrmadhye
12
EX
nbicakre
13
IN
(EX)
head
(IN)
EX
swing back till right foot comes to standing on floor, left leg remains
behind head
14
5BR
15
IN
nsgre
Skandasana (, Skandsana)
Vinysa
breath
Dr s t i
16
EX
nsgre

17
IN
bhrmadhye
18
EX
nbicakre
19
IN
bhrmadhye
head,
20
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Durvasana
Vinysa
breath
Dr s t i
IN
agust h
amadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
Vinysa
breath
Dr s t i
EX
IN
(EX)
head
(IN)
(EX)
nbicakre
nsgre
swing through into Skandasana (, Skandsana)
balancing on left leg, stand all the way up while right leg remains
behind head, hands come into prayer in front of the heart
IN
5BR
rdhvadr s t i
Durvasana (, Durvsana)
(EX)
nsgre
hands back onto floor Skandasana (, Skandsana)
IN
10
EX
nsgre

11
IN
bhrmadhye
12
EX
nbicakre
13
IN
(EX)
head
(IN)
14
(EX)
nsgre
swing through into Skandasana (, Skandsana)
Vinysa
breath
Dr s t i
balancing on the right leg, stand all the way up while left leg remains
behging head, hands come into prayer in front of the heart
IN
5BR
rdhvadr s t i
Durvasana (, Durvsana)
(EX)
nsgre
hands back onto floor Skandasana (, Skandsana)
15
IN
16
EX
nsgre

17
IN
bhrmadhye
18
EX
nbicakre
19
IN
bhrmadhye
head,
20
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Urdhva Kukkutasana A
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
(EX)
lower head
(IN)
Mukta Hasta Shirshasana ( , Mukta Hasta

rssana)
(EX)
fold legs into lotus position, lower your knees towards your axles
IN
lift the head, straighten the arms
5BR
nsgre
Urdhva Kukkutasana A ( , rdhva Kukkut sana)
IN
come up all the way into a handstand, legs in lotus-position
10
EX
nsgre

11
IN
bhrmadhye
12
EX
nbicakre
13
IN
bhrmadhye
Vinysa
breath
Dr s t i
head,
14
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Urdhva Kukkutasana B
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
Vinysa
breath
IN
(EX)
(IN)
straighten the legs, Dandasana (, Dand sana)
EX
IN
5BR
Dr s t i
nsgre
lift up into Utplutih ( , Utplutih) and swing back through, place

knees on the upper arms
nsgre
Urdhva Kukkutasana B ( , rdhva Kukkut sana)
10
IN
11
EX
nsgre

12
IN
bhrmadhye
13
EX
nbicakre
14
IN
bhrmadhye
head,
15
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Urdhva Kukkutasana C
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
(EX)
(IN)
straighten the legs, Dandasana (, Dand sana)
EX
IN
5BR
10
IN
11
EX
nsgre
fold legs into Padmasana (, Padmsana), place hands in

front of your knees, shift weight to your hands
slide upwards
nsgre
Urdhva Kukkutasana c="" of=""> ( , rdhva

Kukkut sana)
nsgre

Vinysa
breath
Dr s t i
12
IN
bhrmadhye
13
EX
nbicakre
14
IN
bhrmadhye
head,
15
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Galavasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
Vinysa
breath
Dr s t i
IN
(EX)
lower the head
(IN)

rssana)
(EX)
place right lower leg on the upper arms close to the axles
IN
lift the head up, straighten the arms, left leg faces upwards
5BR
nsgre
Galavasana (, Glavsana)
(EX)
lower the head down again
IN
again lift up into Mukta Hasta Shirshasana ( ,

Mukta Hasta rssana)
10
(EX)
place left lower leg on the upper arms close to the axles
IN
lift the head up, straighten the arms, right leg faces upwards
5BR
nsgre
Galavasana (, Glavsana)
(EX)
lower the head down again
11
IN

Mukta Hasta rssana)
12
EX
nsgre

13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
Vinysa
breath
Dr s t i
head,
16
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Eka Pada Bakasana A
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
(EX)
lower the head
Vinysa
breath
Dr s t i
(IN)

rssana)
(EX)
lower right knee, place it on the right axle
IN
lift the head up, straighten your arms
5BR
nsgre
Eka Pada Bakasana A ( , Eka-Pda Baksana)
(EX)
lower the head again
IN

Mukta Hasta rssana)
10
(EX)
lower left knee towards the left axle
IN
lift the head up, straighten the arms
5BR
nsgre
Eka Pada Bakasana A ( , Eka-Pda Baksana)
(EX)
11
IN

Mukta Hasta rssana)
12
EX
nsgre

13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
head,
16
EX
nsgre
IN
bhrmadhye
the ground
Vinysa
breath
Dr s t i
EX
nsgre

Samasthitih)
Eka Pada Bakasana B
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

sana)
IN
bhrmadhye
EX
nbicakre
IN
(EX)
lower your head
(IN)

rssana)
(EX)
lower right knee towards the right axle, bring left leg forward over the
right upper arm
IN
Vinysa
breath
Dr s t i
5BR
nsgre
Eka Pada Bakasana B ( , Eka-Pda Baksana)
(EX)
lower head again
IN

Mukta Hasta rssana)
10
(EX)
lower left knee towards the left axle, bring right leg forward over the
right upper arm
IN
5BR
nsgre
Eka Pada Bakasana B ( , Eka-Pda Baksana)
(EX)
lower head again
11
IN

Mukta Hasta rssana)
12
EX
nsgre

13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
head,
16
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Kaundinyasana A
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
(EX)
lower your head
(IN)

rssana)
(EX)
lower legs parallel to the floor, rotate to the right, lower down further
onto the upper arm
IN
lift the head up, upper arms parallel to the floor
5BR
nsgre
Kaundinyasana A (, Kaund inysana)
(EX)
lower head again
IN
Vinysa
breath
Dr s t i
Mukta Hasta rssana)
10
(EX)
lower legs parallel to the floor, rotate to the left, again lower down
onto the left upper arm
IN
5BR
nsgre
Kaundinyasana A (, Kaund inysana)
(EX)
lower head again
11
IN

Mukta Hasta rssana)
12
EX
nsgre

13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
head,
16
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Kaundinyasana B
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
(EX)
lower your head
(IN)

rssana)
(EX)
lower legs parallel to the floor, rotate to the right, lower down further,
left leg on the right upper arm, right leg back
IN
5BR
nsgre
Kaundinyasana B (, Kaund inysana)
(EX)
IN

Mukta Hasta rssana)
10
(EX)
lower legs parallel to the floor, rotate to the left, lower down further,
right leg on the left upper arm, left leg back
IN
Vinysa
breath
Dr s t i
5BR
nsgre
Kaundinyasana B (, Kaund inysana)
(EX)
lower head again
11
IN

Mukta Hasta rssana)
12
EX
nsgre

13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
head,
16
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Ashtavakrasana A
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
(EX)
lower the head
(IN)

rssana)
(EX)
bring legs to the right, wrap them around the right arm
IN
5BR
nsgre
Ashtavakrasana A ( , Ast avakrsana)
(EX)
lower head again
IN

Mukta Hasta rssana)
10
(EX)
bring legs to the left, wrap them around the left arm
IN
lift the head up. upper arms parallel to the floor
5BR
nsgre
Ashtavakrasana A ( , Ast avakrsana)
Vinysa
breath
Dr s t i
(EX)
lower head again
11
IN

Mukta Hasta rssana)
12
EX
nsgre

13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
head,
16
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Ashtavakrasana B
Vinysa
breath
Dr s t i
IN
agust hamadhy
raise arms overhead
Vinysa
breath
Dr s t i
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
EX
5BR
nsgre
Ashtavakrasana B ( , Ast avakrsana)
IN
swing through into a balance position
10
EX
5BR
nsgre
Ashtavakrasana B ( , Ast avakrsana)
11
IN
12
EX
nsgre

13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
head,
Vinysa
breath
Dr s t i
16
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Purna Matsyendrasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
(EX)
swing through, get down
(IN)
extend legs, Dandasana (, Dand sana)
Vinysa
breath
EX
put left foot into Lotus, put right foot over left knee
(IN)
turn to the right
5BR
Dr s t i
prvadr s t i
Purna Matsyendrasana ( , Prna Matsyendrsana)
(EX)
back to the front, untie legs, place hands on ground
IN
10
EX
nsgre

11
IN
bhrmadhye
12
EX
nbicakre
13
IN
(EX)
(IN)
EX
put right foot into Lotus, put left foot over right knee
(IN)
turn to the left
14
5BR
prvadr s t i
Purna Matsyendrasana ( , Prna Matsyendrsana)
(EX)
back to the front, untie legs, place hands on ground
15
IN
16
EX
nsgre

17
IN
bhrmadhye
Vinysa
breath
Dr s t i
18
EX
nbicakre
19
IN
bhrmadhye
head,
20
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Viranchyasana A
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
Vinysa
breath
Dr s t i
EX
IN
(EX)
(IN)
EX
put left foot into Lotus
(IN)
put right leg over the right arm
(EX)
place right foot behind head
(IN)
hands together in front of heart
5BR
nbicakre
nsgre
Viranchyasana A (, Viracysana)
(EX)
place hands on ground
IN
left knee on left upper arm, lift up
5BR
nsgre
10
EX
nsgre

11
IN
bhrmadhye
12
EX
nbicakre
13
IN
(EX)
Vinysa
14
breath
(IN)
EX
put right foot into Lotus
(IN)
put left leg over the left arm
(EX)
place left foot behind head
(IN)
hands together in front of heart
5BR
15
Dr s t i
nsgre
(EX)
IN
right knee on right upper arm, lift up
5BR
nsgre
16
EX
nsgre

17
IN
bhrmadhye
18
EX
nbicakre
19
IN
bhrmadhye
head,
20
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Viranchyasana B, Viranchyasana B, Viranchyasana B
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre
spread fingers, hinging at the hip fold forward, hands to

ground Uttanasana (, Uttnsana)
IN
bhrmadhye
EX
nsgre
hands down, float back, ellbows close to chest

Chaturanga Dandasana ( , Caturga
Dand sana)
IN
bhrmadhye
roll on tops of feet, open the chest, straighten arms,

Urdhva Mukha Shvanasana ( , rdhva
Mukha vnsana)
EX
nbicakre
IN
jump forward balancing on straight arms, bend legs in the

air
(EX)
Vinysa
breath
Dr s t i
(IN)
Extend legs, Dandasana (, Dand sana)
EX
place right ball of foot on hip for Janu
(IN)
continue to turn right foot, grab left big toe with straight
back
Shirshasana c=""
of=""> (
, Jnu
rssana)
5BR
EX
5BR
10
nsgre
Viranchyasana B (, Viracysana)
forward and get down on left leg
pdayoragre
IN
lift head
(EX)
left foot in Lotus Posture
(IN)
turn to the left, right hand under left knee, left hand grabs
left foot behind the back
5BR
prvadr s t i
(EX)
turn to the front again, untie legs, place hands on ground
11
IN
12
EX
nsgre

13
IN
bhrmadhye

Mukha vnsana)
14
EX
nbicakre
Vinysa
breath
Dr s t i
15
16
IN
jump forward balancing on straight arms, bend legs in the

air
(EX)
(IN)
EX
place left ball of foot on hip for Janu
(IN)
continue to turn left foot, grab right big toe with straight
back
Shirshasana c=""
of=""> (
, Jnu
rssana)
5BR
17
EX
5BR
18
nsgre
forward and get down on right leg
pdayoragre
IN
lift head
(EX)
right foot in Lotus Posture
(IN)
turn to the right, left hand under right knee, right hand
grabs right foot behind the back
5BR
prvadr s t i
(EX)
turn to the front again, untie legs, place hands on ground
19
IN
20
EX
nsgre
Vinysa
breath
Dr s t i
21
IN
bhrmadhye

Mukha vnsana)
22
EX
nbicakre
23
IN
bhrmadhye
jump feet between hands, straighten the spine half way up,
lift your head,
24
EX
nsgre
bring chest all the way in, Uttanasana (,

Uttnsana)
IN
bhrmadhye
lift the head again, straighten spine, palms or finger tips

remain on the ground
EX
nsgre
stand all the way up, arms on sides, Samasthitih

(, Samasthitih)
Dvi Pada Viparita Dandasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

Vinysa
breath
Dr s t i
IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
(EX)
lower head for Mukta Hasta Shirshasana ( , Mukta

Hasta rssana)
IN
hands change grip for Baddha Hasta Shirshasana (

, Baddha Hasta rssana)
EX
into backbend until legs are on the ground, then extend legs
5BR
nsgre
Dvi Pada Viparita Dandasana ( , Dvi-Pda

Viparta Dand sana)
back to the top to Baddha Hasta Shirshasana ( ,

Baddha Hasta rssana), change arms and lift
10
IN
11
EX
nsgre

12
IN
bhrmadhye
13
EX
nbicakre
14
IN
bhrmadhye
head,
15
EX
nsgre
IN
bhrmadhye
Vinysa
breath
Dr s t i
the ground
EX

Samasthitih)
nsgre
Eka Pada Viparita Dandasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre
spread fingers, hinging at the hip fold

forward, hands to ground Uttanasana
(, Uttnsana)
IN
bhrmadhye
come half-way up with straight spine, lift

head
EX
nsgre
hands down, float back, ellbows close to

chest Chaturanga Dandasana (
, Caturga Dand sana)
IN
bhrmadhye
roll on tops of feet, open the chest,

straighten arms, Urdhva Mukha
Shvanasana ( , rdhva
Mukha vnsana)
EX
nbicakre
tuck toes, push back, lift hips, straight arms

Adho Mukha Shvanasana (
IN
jump forward balancing on straight arms,

bend legs in the air
(EX)
lower head for Mukta Hasta Shirshasana

( , Mukta Hasta rssana)
Vinysa
breath
Dr s t i
IN
hands change grip for Baddha Hasta

Shirshasana ( , Baddha
Hasta rssana)
EX
into backbend until legs are on the ground,

then extend legs
IN
extend right leg to the top
in Dvi Pada Viparita

Dandasana (
, Dvi-Pda Viparta
Dand sana)
10
5BR
nsgre
Eka Pada Viparita Dandasana (

, Eka-Pda Viparta
Dand sana)
11
EX
lower leg to Dvi Pada Viparita Dandasana

( , Dvi-Pda Viparta
Dand sana)
12
IN
extend left leg
5BR
nsgre
Eka Pada Viparita Dandasana (

, Eka-Pda Viparta
Dand sana)
13
EX
lower leg to Dvi Pada Viparita Dandasana

( , Dvi-Pda Viparta
Dand sana)
14
IN
again to the top to Baddha Hasta

Shirshasana ( , Baddha
Hasta rssana), change arms and lift
15
EX
16
IN
nsgre
lower down slowly, elbows close to the body,

Chaturanga Dandasana ( ,
Caturga Dand sana)
bhrmadhye

Mukha vnsana)
Vinysa
breath
Dr s t i
17
EX
nbicakre
tuck toes, push back, lift hips, straight arms,

Adho Mukha Shvanasana (
18
IN
bhrmadhye
jump feet between hands, straighten the

spine half way up, lift your head,
19
EX
nsgre
bring chest all the way in, Uttanasana

(, Uttnsana)
IN
bhrmadhye
lift the head again, straighten spine, palms

or finger tips remain on the ground
EX
nsgre
stand all the way up, arms on sides,

Viparita Shalabhasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
lift arms over the side
EX
nsgre
splay out fingers, arms far forward, extend arms to the ground, knees
to chinbones
IN
bhrmadhye
lift head, long back
EX
nsgre
glide backward, slowly lower down, elbows close to body,

Chaturanga Dandasana ( , Caturga Dand sana),
lower down
IN
lift legs to the back
5BR
nsgre
Viparita Shalabhasana ( , Viparta alabhsana)
EX
nsgre
Vinysa
breath
Dr s t i
IN
bhrmadhye
EX
nbicakre
IN
bhrmadhye
head,
10
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Ganda Bherundasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
lift arms over the side
EX
nsgre
splay out fingers, arms far forward, extend arms to the ground, knees
to chinbones
IN
bhrmadhye
lift head, long back
EX
nsgre
glide backward, slowly lower down, elbows close to body,

Chaturanga Dandasana ( , Caturga Dand sana),
lower down
IN
lift legs backward for Viparita Shalabhasana ( ,
Vinysa
breath
Dr s t i
Viparta alabhsana)
(EX)
5BR
backbend, feet close to head toward ground, grab feet with hands
nsgre
Ganda Bherundasana ( , Gand a Bherund sana)
IN
lift, balance on arms
EX
nsgre

IN
bhrmadhye
EX
nbicakre
10
IN
bhrmadhye
head,
11
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Hanumanasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre
Vinysa
breath
Dr s t i
IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
right leg through arms
(EX)
hip parallel forward
(IN)
EX
5BR
10
agust hamadhy
e
arms to top
lower down over right leg
pdayoragre
Hanumanasana ( , Hanumansana)
IN
lift head, extend arms
(EX)
IN
swing into handstand
(EX)
nsgre
lower into Chaturanga Dandasana ( , Caturga

Dand sana)
11
IN
bhrmadhye
roll on back of feet, open chest, extend arms, shoulder to the back
and down Urdhva Mukha Shvanasana ( , rdhva
Mukha vnsana)
12
EX
nbicakre
roll on soles of feet, coccyx to top, long back, extend arms Adho
Mukha Shvanasana ( , Adho Mukha vnsana)
13
IN
bring left leg through arms to front
Vinysa
breath
Dr s t i
(EX)
(IN)
14
15
16
align hip parallel to front
agust hamadhy
e
EX
5BR
arms to top
lower down over left leg
pdayoragre
Hanumanasana ( , Hanumansana)
IN
lift head, extend arms
(EX)
IN
swing into handstand
(EX)
nsgre
lower down in Chaturanga Dandasana ( , Caturga

Dand sana)
17
IN
bhrmadhye
roll on back of feet, open chest, extend arms, shoulder to the back
and down Urdhva Mukha Shvanasana ( , rdhva
Mukha vnsana)
18
EX
nbicakre
roll on soles of feet, coccyx to top, long back, extend arms Adho
Mukha Shvanasana ( , Adho Mukha vnsana)
19
IN
bhrmadhye
head,
20
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Supta Trivikramasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
(EX)
lay down on your back
IN
lift right leg
(EX)
grab right big toe and pull to the ground
5BR
10
nsgre
Supta Trivikramasana ( , Supta Trivikramsana)
IN
lift right leg again
(EX)
lower down flat on your back
IN
lift left leg
Vinysa
breath
Dr s t i
(EX)
5BR
11
12
grab left big toe and pull to the ground
nsgre
Supta Trivikramasana ( , Supta Trivikramsana)
IN
lift right leg again
(EX)
lower down flat on your back
IN
nsgre

EX
13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
head,
16
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Digasana A, Digasana B
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
lift arms over side
EX
nsgre
spread fingers, extend far to front, hands left and right beside feet to
the ground
IN
5BR
agust hamadhy
e
EX
5BR
lift right leg straight backward, extend arms forward
Digasana A (, Digsana)
extend hands like wings to the side
nsgre
IN
Digasana B (, Digsana)
hands again to the front
5BR
agust hamadhy
e
EX
nsgre
right foot and hands again to the ground
IN
5BR
agust hamadhy
e
EX
5BR
lift left leg straight backward, extend arms forward
extend hands like wings to the side
nsgre
IN
5BR
Digasana B (, Digsana)
hands again to the front
agust hamadhy
e
Vinysa
breath
Dr s t i
10
EX
nsgre
right foot and hands again to the ground
IN
bhrmadhye
lift head, hands stay on ground
come to standing in Samasthitih (, Samasthitih)
(EX)
Utthita Trivikrimasana
Vinysa
breath
IN
lift right leg forward and grab with hands
(EX)
pull right leg close to body
5BR
Utthita Trivikrimasana ( , Utthita Trivikr msana)
extend arms again
nsgre
place right foot down again in Samasthitih (, Samasthitih)
IN
lift left leg forward and grab with hands
(EX)
pull left leg close to body
5BR
nsgre
IN
(EX)
Dr s t i
nsgre
IN
(EX)
Utthita Trivikrimasana ( , Utthita Trivikr msana)
extend arms again
nsgre
place left foot down again in Samasthitih (, Samasthitih)
Natha Rajasana A, Natha Rajasana B
Vinysa
breath
IN
lift right leg forward and grab with right hand
EX
right leg to the side and then to the back
(IN)
both hands grab the right foot behind the head
(EX)
pull right foot to head
5BR
Dr s t i
nsgre
IN
Natha Rajasana A ( , Ntha

Rjsana)
extend left arm forward
5BR
hastgre
Natha Rajasana B ( , Ntha

Rjsana)
EX
nsgre
lower right leg, arms at side to
Samasthitih (,
Samasthitih)
IN
lift left leg forward and grab with left hand
EX
left leg to the side and then to the back
(IN)
both hands grab the left foot behind the head
Vinysa
breath
Dr s t i
(EX)
5BR
pull left foot to head
nsgre
IN
Natha Rajasana A ( , Ntha

Rjsana)
extend left arm forward
5BR
hastgre
Natha Rajasana B ( , Ntha

Rjsana)
EX
nsgre
lower left leg, arms to the side in
Samasthitih (,
Samasthitih)
Raja Kapotasana
Vinysa
breath
Dr s t i
IN
bhrmadhy
e
lift arms over side
EX
nsgre
spread fingers, far farword and to the ground
IN
bhrmadhy
e
lift head, extend back
EX
nsgre
weight on arms, glide backward, elbows close to body,

Chaturanga Dandasana ( , Caturga
Dand sana), lower down
IN
Uttanasana
(,
Uttnsana)
lift chest and feet, bring head and feet closer together
Vinysa
breath
Dr s t i
5BR
bhrmadhy
e
Raja Kapotasana ( , Rja Kapotsana)
EX
nsgre

IN
bhrmadhy
e
roll on tops of feet, open the chest, straighten arms, Urdhva

Mukha Shvanasana ( , rdhva Mukha
vnsana)
EX
nbicakre
IN
bhrmadhy
e
jump feet between hands, straighten the spine half way up,
lift your head,
10
EX
nsgre
bring chest all the way in, Uttanasana (,

Uttnsana)
IN
bhrmadhy
e
lift the head again, straighten spine, palms or finger tips

remain on the ground
EX
nsgre

Samasthitih)
Eka Pada Raja Kapotasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre
spread fingers, hinging at the hip fold

forward, hands to ground Uttanasana
(, Uttnsana)
IN
bhrmadhye
come half-way up with straight spine, lift
Vinysa
breath
Dr s t i
head
EX
nsgre
hands down, float back, ellbows close to

chest Chaturanga Dandasana (
IN
bhrmadhye

Mukha vnsana)
EX
nbicakre
tuck toes, push back, lift hips, straight

arms Adho Mukha Shvanasana (
IN
right leg with bend knee forward between

arms
EX
bend left knee, grab left foot with left hand
(IN)
grab foot with both hands, open chest
(EX)
pull foot to head
5BR
10
bhrmadhye
Eka Pada Raja Kapotasana (

, Eka-Pda Rja Kapotsana)
IN
lift head again
(EX)
place hands down to ground
IN
lift right knee
(EX)
nsgre
walk through backward and lower down to
IN
bhrmadhye
roll on back of feet, open chest, extend

arms,
Chaturanga Dandasana (
11
shoulder back and down Urdhva

Mukha Shvanasana (
Vinysa
breath
Dr s t i
nbicakre
roll on soles of feet, coccyx to top, long

back, extend arms Adho Mukha
Shvanasana ( , Adho
Mukha vnsana)
, rdhva Mukha
vnsana)
12
EX
13
IN
left leg with bend knee forward between

arms
14
EX
bend right knee, grab right foot with right

hand
(IN)
grab feet with both hands, open chest
(EX)
pull foot to head
5BR
15
16
bhrmadhye
Eka Pada Raja Kapotasana (

, Eka-Pda Rja Kapotsana)
IN
lift head again
(EX)
place hands down to ground
IN
lift left knee
(EX)
nsgre
walk through backward and lower down to
IN
bhrmadhye
roll on back of feet, open chest, extend

arms,
Chaturanga Dandasana (
17
shoulder back and down Urdhva

Mukha Shvanasana (
, rdhva Mukha
vnsana)
Vinysa
breath
Dr s t i
18
EX
nbicakre
roll on soles of feet, coccyx to top, long

back, extend arms Adho Mukha
Shvanasana ( , Adho
Mukha vnsana)
19
IN
bhrmadhye
jump feet between hands, straighten the

spine half way up, lift your head,
20
EX
nsgre
bring chest all the way in, Uttanasana

(, Uttnsana)
IN
bhrmadhye
lift the head again, straighten spine, palms

or finger tips remain on the ground
EX
nsgre
stand all the way up, arms on sides,

Urdhva Dhanurasana, Urdhva Dhanurasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
(EX)
get down on back
IN
lift arms and legs
(EX)
hands beside ears, place feet close to the bottom
IN
lift body in backbend
5BR
bhrmadhye
IN
nsgre
stand up
EX
bend forward, hands to ground
IN
Handstand, Backbend
EX
place feet in front of hands on ground
5BR
bhrmadhye
Urdhva Dhanurasana ( , rdhva Dhanursana), repeat

3 times
Vinysa
breath
IN
(EX)
Dr s t i
stand up
nsgre
feet together in Samasthitih (, Samasthitih)
Paschimottanasana
Vinysa
breath
Dr s t i
IN
agust hamadhy
e
raise arms overhead
EX
nsgre

IN
bhrmadhye
EX
nsgre

IN
bhrmadhye
EX
nbicakre
IN
(EX)
swing through, get down, extend legs, Dandasana (,

Dand sana)
IN
EX
5BR
bhrmadhye
put hand around feet, lift head, straight back
lower down over legs
pdayoragre
Vinysa
breath
Dr s t i
10
IN
bhrmadhye
lift head, extend arms, straight back
(EX)
nsgre
place hands on ground, contract
11
IN
swing in Balance-Posture
12
EX
nsgre

13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
head,
16
EX
nsgre
IN
bhrmadhye
the ground
EX
nsgre

Samasthitih)
Page keywords:
Advanced A, Series, Ashtanga, Yoga, Sthira Bhaga, third series, Asana
Tradition
Basics


the sea... more
Ashtanga Yoga Mantra

Ast ga-Yoga Matram
The Ashtanga Yoga Mantra

combined|Devanagari|phonetic|simplified|translation|explanation

au
OM

vande gurncaranravinde
sandarita svtma sukhva bodhe |
I bow to the lotus feet of our great teachers,
who uncovers our true self and awakens happiness

nih-reyase jagali-kyamne
sasra hlhala moha
tyai ||
Like a Shaman in the Jungle he brings total complete well-beeing.
He can even heal the most awful poision of conditioning and illusion.

bhu puruskra
akhacakrsi dhrinam |
The upper body of human shape, carrying
a mussel horn (original tone), a discus (infinity) and a sword (power of differentiation)

sahasra irasaveta
pranammi patajalim ||
having 1000 bright heads,
I bow to Patanjali.
au
om
Page keywords:
Mantra, Ashtanga, Yoga, Tradition, Beginning, Tradition, Patanjali
Mantra
Nagarajaya Namah
Patanjali Mantra
Mangala Mantra
Gayatri Mantra
Bhadram-Shanti-Mantra
Yoga-Sutra - Patanjali
Hatha-Yoga-Pradipika - Svatmarama
Upanishads
Transkription-Tool
Pronounciation and Transliteration
Sanskrit / Devanagari problem solving

Paying obeisance to Patanjali
Patanjalis Yoga-Sutra the Guide of Yoga, with Translation and Comments
Mangala Mantra the striving for peace as the closing mantra of the Ashtanga practice.
Mantra collection of Yoga
The Who's Who of the Ashtanga Yoga tradition

Nagarajaya Namah

Ngarjya Namah
Salutation to Ananta, King of Nagas

au
OM

jvamani bhrjat-phana
sahasra-vidhr ta vivabhara |
The Soul (Jiva) beams like a jewel on a snake head
1000 times different, carrying everything.

mand alya-anantya
ngarjya namah |
Respectful salutation in front of the Ananta who is carrying the Firmament,
the King of the Nagas (Snake Gods).

bhu puruskra
a mussel horn (original tone), a discus (infinity) and a sword (power of
differentiation)

sahasra irasaveta
I bow to Patanjali.
au
om
Page keywords:
Mantra, Ashtanga, Yoga, Patanjali, BNS, Iyengar, Ananta, Naga
Mantra
Nagarajaya Namah
Patanjali Mantra
Mangala Mantra
Gayatri Mantra
Upanishads
Transkription-Tool
Gayatri Mantra Bowing to Surya the sun
Patanjali Mantra

Patajali Matram
Salutation to Patanjali
,

yogena cittasya, padena vc
malaarrasya ca vaidyakena |
Through Yoga the Chitta, through grammar the language,
and through medicine the physical body |

yo'pkarot tapravara munn
patajaliprjalir nato'smi ||
who among all those Sages handed this over
I respectfully bow to Patanjali.

bhu puruskra
a mussel horn (original tone), a discus (infinity) and a sword (power of
differentiation)

sahasra irasaveta
I bow to Patanjali.
au
om
Page keywords:
Mantra, Ashtanga, Yoga, Desikachar, Patanjali
Mantra
Nagarajaya Namah
Patanjali Mantra
Mangala Mantra
Gayatri Mantra
Upanishads
Transkription-Tool

Gayatri Mantra Bowing to Surya the sun

Mangala Mantra

Magala Matram
Peace Mantra

svasti-praj-bhyah pari-pla-yat
nyyena mrgena mahmahh |
May the well-being of all people be protected
By the powerful and mighty leaders be with law and justice.

go-brhmanebhyah ubham-astu nitya

lokh samasth sukhino-bhavatu ||
May good success be with all cows (divinity) and scholars
May all the worlds be happy and pleasant.

auntih ntih ntih
Om peace, peace, peace
Page keywords:
Mantra, Mangala, Peace, Practice, Finishing, End, Ashtanga, Yoga,
Mantra
Nagarajaya Namah
Patanjali Mantra
Mangala Mantra
Gayatri Mantra
Upanishads
Transkription-Tool

Consonants in the Sanskrit language

All the consonants of the Sanskrit alphabet with pronounciation, spelling and transliteration. more
Gayatri Mantra

Gyatr Matram
A mantra to the sun

au
OM

bhr-bhuvah svah |
Underworld, Earth and Heaven

tat-savitur-varenya|
bathed in magnificient sunlight.

bhargo devasya dhmahi |
We meditate abut this radiating divinity,

dhiyo yo nah pracodayt ||
which is the foundation for Inspiration and Enlightenment for our mind.
Page keywords:
Gayatri, Mantra, Surya, Sun
Mantra
Nagarajaya Namah
Patanjali Mantra
Mangala Mantra
Gayatri Mantra
Upanishads
Transkription-Tool


Working against the force of gravity and achieving lightness. Here you will find the necessary bandha knowhow... more
Bhadram Shanti Mantra

Bhadram-nti-Matram

om bhadrakarnebhih r n uyma devh |
bhadrapayemabhir-yajatrh ||
Oh Gods,
may we hear Good with our ears, |
may we see Good with our eyes,
when we carry out the sacrifice. ||

sthirair-agais-tust u
sas-tanbhih |
v
vyaema devahitayad-yuh ||
May we enjoy the long life with strong limbs |
and praise through our body what the Gods created. ||

svasti na indro vr ddharavh |
svasti nah ps vivavedh ||
May Indra, who is provided with great speed, has good will toward us. |
May Pusha, who knows the world, has good will toward us. ||

svasti-nas-trkyo arist anemih |
svastir-no br haspatir-dadhtu ||
May Garuda, full of eagerness to work, has good will toward us. |
May Brihaspati has good will toward us and conserve. ||
Page keywords:
Shanti, Bhadram, Surya, Namaskara, Ashtanga, Yoga, Mantra, Pattabhi, Jois
Mantra
Nagarajaya Namah
Patanjali Mantra
Mangala Mantra
Gayatri Mantra
Upanishads
Transkription-Tool
Send us a message!
If you have questions, ideas and opinions you would like to share with us, if you want to contribute an article
about yoga or if you want to invite yogis to a retreat, then we will be happy to hear from you. Just send us a
message by email. Please make sure your email address is spelled correctly. more
2011 AshtangaYoga.info | update: 2011-07-21 | Contact | Sitemap | legal notice

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On the mat - the Ashtanga Yoga practice

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Ashtanga Vinyasa Yoga travels the world

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Traditional Vinyasa count for the Ashtanga yoga practice (PDF)

The Yoga Sutras of Patanjali sung by Ronald Steiner (MP3)

Yoga mantras sung by Ronald Steiner (MP3)

Reading recommendations: Yoga philosophy in books

Yoga positions (Asana, poses) and moves (Vinyasa) for Ashtanga

Using bandha to control energy from the breath

Ujjayi Pranayama - the victorious breath

The shop for Ashtanga Yoga

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Yoga teacher and Yoga Classes

Ashtanga Vinyasa Yoga travels the world

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Vinyasa - like beads on a garland

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Traditional Vinyasa count for the Ashtanga yoga practice (PDF)

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These people work behind the scenes of AshtangaYoga.info

The shop for Ashtanga Yoga

Using bandha to control energy from the breath

Bandha, Breath, Energy

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Consonants in the Sanskrit language

Asana + direction = alignment

Mula Bandha, exhalation: