CLASSICAL VINYASA KRAMA SEQUENCE MANUAL
LEVEL 1 – 200 HOUR YOGA TEACHER TRAINING INTENSIVE
www.yogasurfingretreats.com [email protected] functional classification: samasthiti
samasthiti dandasana vajrasana savasana
virabhadrasana II sukhasana virasnsa
caturanga dandasana siddhasana gomukhasana
brahmasana
padmasana
2 asana/posture: samasthiti (at attention) functional classification: samasthiti classical vinyasa karma (sequence)
Stand with feet together, back straight, arms alongside the body, chin down, buttock relaxed and eyes open. Breathe naturally additional notes & modifications
3 asana/posture: virabhadrasana II (warrior II) functional classification: samasthiti classical vinyasa krama (sequence)
Stand in smasthiti Take a stride sideways, feet parallel Turn the left foot out. Maintain hips facing front While inhaling, raise the arms from the sides to shoulder level, palms facing down While exhaling, bend the left knee, keeping the knee in line with the ankle, turn the head to look toward left hand, maintain straight back, tilt pelvis under, breathe naturally
While inhaling, straighten left leg, turn head back to center While exhaling, lower arms from the sides
Turn the left foot back to parallel position Bring the feet together, back to samasthiti note: repeat on the other side additional notes & modifications
4 asana/posture: caturanga dandasana (four limbs sick/rod) functional classification: samasthiti classical vinyasa krama (sequence)
Stand in samasthiti While inhaling, raise straight arms from the front to come in line with the ears, palms facing front While exhaling, bend forward and place palms by the sides of the feet, fingers facing forward. Legs straight, chin drawn in Holding the breath out weight onto hands, lift legs (jump) back landing on toes, feet together body in a horizontal position on the floor Elbows bent close to the torso, looking down to the floor. Breathe naturally While inhaling, lift chest up, while straightening arms, look forward While exhaling, lift hips up, move chest towards the legs, crown of head on the floor, legs straight, weight on the legs and hands, heels near floor, chin down Holding the breath out, shift weight onto hands, lift legs forward, bringing the feet between the hands
While inhaling, come up with arms leading the torso While exhaling lower arms from the front, back to samasthiti additional notes & modifications
5 asana/posture: dandasana (stick/rod/staff) functional classification: samasthiti
classical vinyasa krama (sequence)
Sit with legs extended forward, legs together and straight, back straight, arms alongside the torso, palms on the floor, shoulders relaxed, chin down, eyes closed Breathe naturally
additional notes & modifications
6 asana/posture: sukhasana (at ease) functional classification: samasthiti classical vinyasa krama (sequence)
(side view) (front view) (side view)
Sit in dandasana Cross legs, place palms on knees, arms relaxed and back erect. Breathe naturally Extend legs forward
note: repeat on the other side different hand positions are possible in this pose
additional notes & modifications
7 asana/posture: siddhasana (accomplishment) functional classification: samasthiti classical vinyasa krama (sequence)
(side view) (side view) (front view)
Sit in dandasana
Bring left heel into right groin and place right ankle on left ankle, place palms on knees, arms relaxed and back erect. Breathe naturally Extend legs forward
note: repeat on the other side different hand positions are possible in this pose additional notes & modifications
8 asana/posture: siddhasana (accomplishment) functional classification: samasthiti classical vinyasa krama (sequence)
(side view) (side view) (front view)
Sit in dandasana
Bring left heel into right groin and place right ankle on left ankle, place palms on knees, arms relaxed and back erect. Breathe naturally Extend legs forward
note: repeat on the other side different hand positions are possible in this pose additional notes & modifications
9 asana/posture: padmasana (lotus) functional classification: samasthiti classical vinyasa krama (sequence)
(side view) (side view) (front view)
Sit in dandasana
Place left heel over base of right thigh and right heel over base of left thigh, place palms on knees, knees on floor, arms relaxed and back erect. Breathe naturally Extend legs forward
note: repeat on the other side different hand positions are possible in this pose additional notes & modifications
10 asana/posture: baddha konasana (bound angle) functional classification: samasthiti
classical vinyasa krama (sequence)
(side view) (side view) (front view)
Sit in dandasana
Bend knees & place soles of the feet together, heels touching the groin, knees towards the floor. Hold feet with hands, shoulders relaxed & back erect. Breathe naturally Extend legs forward
note: repeat on the other side different hand positions are possible in this pose additional notes & modifications
11 asana/posture: baddha konasana (bound angle) functional classification: samasthiti
classical vinyasa krama (sequence)
(side view) (side view) (front view)
Sit in dandasana
Bend knees & place soles of the feet together, heels touching the groin, knees towards the floor. Hold feet with hands, shoulders relaxed & back erect. Breathe naturally Extend legs forward
note: repeat on the other side different hand positions are possible in this pose additional notes & modifications
12 asana/posture: virasana (victorious hero, vitality) functional classification: samasthiti
classical vinyasa krama (sequence)
Kneel down and sit on between the legs, knees together, toes turned out, back straight, palms on knees, chin down, eyes closed. Breathe naturally
additional notes & modifications
13 asana/posture: gomukhasana (face of cow) functional classification: samasthiti
classical vinyasa krama (sequence)
Sitting in Vajrasana Come up to Kneeling Cross the left leg over right and come to sit between the feet. Sitting bones on the floor, back straight on knees, chin down, eyes closed. Breathe naturally Come up to kneelng, uncrossing the legs Sit back down to the heels, back to vajrasana note: repeat on the other side different hand positions are possible in this pose additional notes & modifications
14 asana/posture: gomukhasana (face of cow) functional classification: samasthiti
classical vinyasa krama (sequence)
Sitting in Vajrasana Come up to Kneeling Cross the left leg over right and come to sit between the feet. Sitting bones on the floor, back straight on knees, chin down, eyes closed. Breathe naturally Come up to kneelng, uncrossing the legs Sit back down to the heels, back to vajrasana
note: repeat on the other side different hand positions are possible in this pose additional notes & modifications
15 asana/posture: savasana (corpse) functional classification: samasthiti classical vinyasa krama (sequence)
Lie down on the back. Feet slightly apart and relaxed, arms slightly away from the torso, palms, turned up, eyes closed. Entire body relaxed and mind alert. Breathe naturally
additional notes & modifications
16 functional classification: pascimatana
uttanasana Janusirsasana apasana
parsva uttanasana pascimatanasana urdhva prasrta padasana
utkatasana upavistakonasana
adhomukha svanasana navasana
17 asana/posture: uttanasana (stretch out) functional classification: pascimatana classical vinyasa krama (sequence)
IN EX IN EX IN EX IN EX
Stand in samasthiti While inhaling, raise straight arms from the front to come in line with the ears, palms facing front
While exhaling, bend forward and place palms by the sides of the feet, fingers facing forward. Legs straight, chin drawn in Inhale in this position, keep the hands on the floor and allow the back to lift a little, maintaining chin position
While exhaling, draw the abdomen in and bend further towards the legs. Hands remain on floor, arms relaxed, forehead on the legs. Breathe naturally While inhaling move torso away from the legs without the hands Exhale in this position While inhaling, come up with arms leading the torso While exhaling lower arms from the front, back to samasthiti additional notes & modifications
18 asana/posture: adhomukha svanasana (downward facing dog) functional classification: pascimatana
classical vinyasa krama (sequence)
IN EX HOLD EX IN EX HOLD EX IN EX
Stand in samasthiti While inhaling, raise straight arms from the front to come in line with the ears, palms facing front While exhaling, bend forward and place palms by the sides of the feet, fingers facing forward. Legs straight and together. Weight on legs chin down Holding the breath out weight onto hands, lift legs (jump) back landing on toes, feet together body in a horizontal position on the floor
While inhaling, lift chest up, while straightening arms, look forward While exhaling, lift hips up, move chest towards the legs, crown of head on the floor, legs straight, weight on the legs and hands, heels near floor, chin down Holding the breath out, shift weight onto hands, lift legs forward, bringing the feet between the hands While inhaling, come up with arms leading the torso While exhaling lower arms from the front, back to samasthiti additional notes & modifications
19 asana/posture: utkatasana (squat) functional classification: pascimatana classical vinyasa krama (sequence)
IN EX IN EX
Stand in samasthiti, feet together, back straight, chin down, buttocks relaxed and eyes open. Lock fingers and turn out On inhale, raise straight arms from the front, in line with the ears, palms turned out On exhale, squat. Back straight as possible during movement and in position, knees together. Breathe naturally
On inhale, come up. Movement must begin from the arms
On exhale, lower arms from the front, unlock the fingers, release hands and come back to samasthiti
additional notes & modifications
20 asana/posture: adhomukha svanasana (downward facing dog) functional classification: pascimatana
classical vinyasa krama (sequence)
IN EX HOLD EX IN EX HOLD EX IN EX
Stand in samasthiti While inhaling, raise straight arms from the front to come in line with the ears, palms facing front While exhaling, bend forward and place palms by the sides of the feet, fingers facing forward. Legs straight and together. Weight on legs chin down Holding the breath out weight onto hands, lift legs (jump) back landing on toes, feet together body in a horizontal position on the floor While inhaling, lift chest up, while straightening arms, look forward
While inhaling, lift hips up, move chest towards the legs, crown of head on the floor, legs straight, weight on the legs and hands, heels near floor, chin down Holding the breath out, shift weight onto hands, lift legs forward, bringing the feet between the hands
While inhaling, come up with arms leading the torso While exhaling lower arms from the front, back to samasthiti additional notes & modifications
21 asana/posture: garudasana- (mythical bird/eagle -vishnu’s mount) functional classification: pascimatana classical vinyasa krama (sequence)
IN EX IN EX
Stand in samasthiti On inhale, raise arms from the sides to shoulder level, palms facing down On exhale, bend the knees and wrapping the left foot around the lower leg cross the elbows palms together. Breathe naturally On inhale, uncross legs and bring left foot to the floor, while uncrossing arms, bring them to shoulder level, palms facing down. Feet together, back straight
On exhale, lower arms from the sides, come back to samasthiti additional notes & modifications
22 asana/posture: janusirsasana (head to knee) functional classification: pascimatana
classical vinyasa krama (sequence)
IN EX IN EX IN EX IN EX
Sit in dandasana Bend the right leg and place sole against the left thigh, hips facing front. Right knee on the floor, palms on the floor either side of the leg While inhaling, raise straight arms from the front, in line with the ears, palms facing the front While exhaling, bend forward and hold left foot, arms and shoulders relaxed, chin down Inhale in this position, allow the back to lift, keeping chin and hands down While exhaling, bend further towards the left leg, forehead on the leg. Don’t use arms to pull torso to leg. Breathe naturally While inhaling, left torso away from the leg, while continuing to hold the foot Exhale in this position While inhaling, release hands, raise arms and come up with arms leading the torso While exhaling, lower arms from the front Extend right leg forward note: repeat on the other side additional notes & modifications
23 asana/posture: pascimatanasana (stretch back/west side) functional classification: pascimatana classical vinyasa krama (sequence)
IN EX EX EX IN IN IN EX
Sit in dandasana
While inhaling, raise straight arms from the front, in line with the ears, palms facing the front
While exhaling, bend forward and hold feet, arms and shoulder relaxed, chin down Inhaling in this position, allow the back to lift, keeping hands down and chin drawn in
While exhaling, bend further towards the legs, forehead on the legs. Don’t use arms to pull torso to legs. Breathe naturally While inhaling, move torso away from the legs, while holding the feet Exhale in this position While inhaling, release hands, raise arms and come up with arms leading the torso While exhaling, lower arms from the front
additional notes & modifications
24 asana/posture: upavistakonasana (seated wide angle) functional classification: pascimatana classical vinyasa krama (sequence)
IN EX IN EX IN EX IN EX
Sit in dandasana Bring the legs wide, palms on the floor, in between the legs While inhaling, raise straight arms from the front,in line with the ears, palms facing the front
While exhaling, bend forward, palms on the floor, arms and shoulders relaxed, chin down Inhale in this position, allow the back to lift,, keeping hands and chin down While exhaling, bend further towards the floor, forehead on the floor. Breathe naturally While inhaling, move torso away from the floor while palms remain on the floor Exhale in this position While inhaling, raise arms and come up with arms leading the torso While exhaling, lower arms from the front Bring legs together
additional notes & modifications
25 asana/posture: navasana (boat) functional classification: pascimatana classical vinyasa krama (sequence)
IN EX IN EX
Sit in dandasana While inhaling, raise arms from the front above the head, straight arms across the ears, palms facing the front While exhaling, lower straight arms to shoulder level, lean backward lift straight legs, body balanced on the buttocks. Legs, arms and back are straight. Breathe naturally Palms outside legs, chin down
While inhaling, lower legs to the floor while raising arms and bringing torso to vertical position
While exhaling, lower arms from the front
additional notes & modifications
26 asana/posture: apanasana (lower abdominal function; “wind relieving”) functional classification: pascimatana
classical vinyasa krama (sequence)
EX IN
Lying on the back, lift feet off the floor and rest the palms on the knees. Knees and feet together, shoulders relaxed
While exhaling, contract the abdomen and bring the knees closer to the chest. Arms must not pull the legs. Elbows bent, hips and head remain on the floor While inhaling, move knees away from the chest
additional notes & modifications
27 asana/posture: urdhva prasrta padasana (upward extended legs) functional classification: pascimatana
classical vinyasa krama (sequence)
IN EX IN EX
Lie down on the back, legs together and straight, arms alongside the body, palms on the floor, chin down, eyes closed On inhale, raise straight arms from the front to the floor above the head On exhale, lower arms alongside the body and lift straight legs to vertical position, keeping hips on the floor. Legs together, palms on the floor On inhale, while raising arms above the head, lower straight legs to the floor On exhale, lower arms alongside the body, palms on the floor
additional notes & modifications
28 functional classification-purvatana
tadasana dandasana cakravakasana dvipadapitham
ustrasana supta badhakonasana urdhva mukhasana parvatasana
ardha uttanasana paryankasana bhujangasana
ardha utkatasana ardha salabhasana
virabhadrasana I salabhasana
urdhva mukha svanasana dhanurasana
29 asana/posture: tadasana (straight tree) functional classification: purvatana classical vinyasa krama (sequence)
IN EX
Stand in samasthiti
While inhaling, raise straight arms from the sides, bringing palms together above the head, at the same time, raise the heels off the floor to balance on the balls of the feet. Breathe naturally While exhaling, lower arms from the side, while lowering heels to the floor additional notes & modifications
30 asana/posture: urdhava mukhasana (upward facing) functional classification: purvatana classical vinyasa krama (sequence)
IN EX
Stand in samasthiti Clasp hands behind the back, arms straight While inhaling, lift arms up away from the back, arching the back, opening across chest and front of shoulders, looking upward. Breathe naturally While exhaling, relax arms, back and shoulders, back to starting position Release hands by side of legs, back to samasthiti additional notes & modifications
31 asana/posture: ardha uttanasana (half stretch out) functional classification: purvatana classical vinyasa krama (sequence)
IN EX IN EX IN EX
Stand in samasthiti While inhaling, raise straight arms from the front, palms facing the front arms beside ears While exhaling, bend forward half way, arms remain extended, palms facing down While inhaling, arch the back with arms extended. Breathe naturally While exhaling, relax the back While inhaling, raise the arms and come up to standing While exhaling, lower arms down to the side back to samasthiti
additional notes & modifications
32 asana/posture: ardha utkatasana (half squat) functional classification: purvatana classical vinyasa krama (sequence)
IN EX EX IN EX IN
Stand in samasthiti. Interlace fingers, palms turned outward, arms straight
While inhaling, raise arms above the head While exhaling, bend knees and squat half way, knees held together, thighs nearly horizontal, back relaxed While inhaling, arch the back with arms extended. Breathe naturally While exhaling, relax the back While inhaling, raise the arms and come up to standing While exhaling, lower arms, unlock the fingers and bring arms alongside the body back to samasthiti
additional notes & modifications
33 asana/posture: virabhadrasana (a hero warrior) functional classification: purvatana classical vinyasa krama (sequence)
IN EX
Stand in samasthiti Turn right foot out, step forward with the left leg, hips facing forward While inhaling, bend the front knee and raise the arms from the front, bringing the palms together above the head. Back is arched. Breathe naturally. While exhaling, lower arms from the front, and straighten the front leg Stepping the front foot back, bring the feet together into samasthiti note: repeat on the other side different hand positions are possible in this pose additional notes & modifications
34 asana/posture: urdhva mukha svanasana (upward facing dog) functional classification: purvatana classical vinyasa krama (sequence)
IN EX HOLD EX IN EX HOLD EX IN EX
Stand in samasthiti While inhaling, raise straight arms from the front to come in line with the ears, palms facing front While exhaling, bend forward and place palms by the sides of the feet, fingers facing forward. Legs straight and together. Weight on legs chin down Holding the breath out weight onto hands, lift legs (jump) back landing on toes, feet together body in a horizontal position on the floor While inhaling, lift chest up, while straightening arms, look forward, Breathe naturally While exhaling, lift hips up, move chest towards the legs, crown of head on the floor, legs straight, weight on the legs and hands, heels near floor, chin down Holding the breath out, shift weight onto hands, lift legs forward, bringing the feet between the hands While inhaling, come up with arms leading the torso While exhaling lower arms from the front, back to samasthiti additional notes & modifications
35 asana/posture: dandasana (stick, staff, rod) functional classification: purvatana classical vinyasa krama (sequence)
IN EX
Sit with legs extended forward, interlace fingers and turn palms outward. Legs together and straight, back straight, arms straight Palms on lap, shoulders relaxed, eyes closed, chin down
While inhaling, raise arms above head. Arms straight across ears. Breathe naturally While exhaling, lower arms down Release interlocked fingers additional notes & modifications
36 asana/posture: parvatasana (hill, small mountain) functional classification: purvatana classical vinyasa krama (sequence)
IN EX
From padmasana Interlock fingers and turn palms outward While inhaling, raise arms above head. Arms straight across ear. Breathe naturally While exhaling, lower arms down Release interlocked fingers additional notes & modifications
37 asana/posture: cakravakasana (mythological bird/goose) functional classification: purvatana classical vinyasa krama (sequence)
IN EX IN EX IN EX
Sitting in vajrasana While inhaling, raise arms above the head, and raise up onto the knees While exhaling, bend forward, place palms on the floor, and sit back towards heels. Elbows slightly bent, shoulders, relaxed, forehead off the floor While inhaling, moving forward to come up onto both hands and right knee, extending left leg, keeping hips level arching the back Look forward, head up, eyes closed, relax shoulders arms straight. Breath naturally While exhaling, lower chin, lower left knee to bring knees together and sit back towards heels While inhaling, raise the arms and come up on the knees While exhaling, lower arms and sit down on heels note: repeat on the other side additional notes & modifications
38 asana/posture: ustrasana (camel) functional classification: purvatana classical vinyasa krama (sequence)
Sitting in vajrasana While inhaling, raise arms above the head, and raise up onto the knees. Palms facing forward While exhaling, lower arms from the sides and place hands on the hips. Elbows bent While Inhaling, arch backwards, lower the hands down to hold each heel, and lower the head backward While exhaling, bring chin towards chest, release hands from the heels, raise the body back to a vertical position, and place hands on the hips While inhaling, raise the arms above the head While exhaling, lower arms and sit down on heels
additional notes & modifications
39 asana/posture: paryankasana (bed; popularly known as supta virasana-reclining victorious hero) functional classification: purvatana
classical vinyasa krama (sequence)
IN EX
Sit in vajrasan then virasana Lower the body down backwards to the floor. Interlace the fingers and turn palms outward While inhaling, raise the arms to the floor above the head. Arms extended and straight. Stay here, breathe naturally While exhaling, lower the arms downs. Release the hands, arms to alongside the body. Palms down Come back into upright position of sitting in virasana, then vajrasana additional notes & modifications
40 asana/posture: dvipadapitham (two feet/leg desk) functional classification: purvatana classical vinyasa krama (sequence)
IN EX
Lie down on back, with legs together, palms on the oor alongside the body, chin down, eyes closed Bend the knees, placing the feet together, close to the buttocks and hold the ankles. Knees together While inhaling, raise the hips. Breathe naturally While exhaling, lower the hips to the oor Release ankles and extend legs
additional notes & modifications
41 asana/posture: supta baddhakonasana (reclining bound angle) functional classification: purvatana classical vinyasa krama (sequence)
IN EX
Lie down on back, with legs together, palms on the oor alongside the body, chin down, eyes closed Bend the knees, placing the feet together, close to the buttocks and hold the ankles. Knees together. Interlock the ngers and turn palms outward While inhaling, open knee wide towards the oor. Placing soles of the feet together and extend the arms to the oor above the head. Breathe naturally While exhaling, lower the arms and bring the knees together Release the interlocked ngers and place the arms on the oor alongside the body, palms down. Extend legs additional notes & modifications
42 asana/posture: bhujangasana (cobra) functional classification: purvatana classical vinyasa krama (sequence)
IN EX
Lying on the stomach. Forehead on the floor, legs straight and together, toes extended, straight arms alongside the body, palms turned up, eyes closed While inhaling, use back muscles and lift chest and head off the floor, while moving the arms forward to bring the palms together, look forward While exhaling, lower head and chest to the floor, while bringing arms back alongside the body additional notes & modifications
43 asana/posture: ardha slabhasana (half locust) functional classification: purvatana classical vinyasa krama (sequence)
IN EX
Lying on the stomach. Forehead on the floor, legs straight and together, toes extended, straight arms alongside the body, palms turned up, eyes closed While inhaling, sweep the right arm forward, while raising chest, head and left leg off the floor. Breathe naturally While exhaling, sweep the right arm back too the floor alongside the body, while lowering head, chest and left leg to the floor. Relax shoulders
note: repeat on opposite side
additional notes & modifications
44 asana/posture: slabhasana (locust) functional classification: purvatana classical vinyasa krama (sequence)
IN EX
Lying on the stomach. Forehead on the floor, legs straight and together, toes extended, straight arms alongside the body, palms turned up, eyes closed While inhaling, sweep both arms forward, while raising chest, head and legs off the floor. Arms and legs straight on extension. Knees off the floor, head up. Breathe naturally While exhaling, sweep both arms back too the floor alongside the body, while lowering head, chest and legs to the floor.
note: repeat on opposite side additional notes & modifications
45 asana/posture: dhanurasana (bow) functional classification: purvatana classical vinyasa krama (sequence)
IN EX
Lying on the stomach. Forehead on the floor, legs straight and together, toes extended, straight arms alongside the body, palms turned up, eyes closed Bend both knees and hold the ankles. Feet and knees together. Forehead on the floor While inhaling, raise the chest while lifting thighs and pulling feet back. Head up, looking forward. Breathe naturally While exhaling, lower chest, head and knees to the floor. Relax the shoulders Release ankles and extend legs to the floor additional notes & modifications
46 functional classification-parsva
utthita trikonasana mahamudra jathara parivrtti (parsva
utthita parsva konasana
47 asana/posture: utthita trikonasana (stranding triangle) functional classification: parsva
classical vinyasa krama (sequence)
IN EX IN EX
Stand in samasthiti (sideways on yoga mat, if yoga mat is being used) Take a step sideways. Legs straight. Feet parallel. (feet are a distance apart so that it is comfortable to return to samasthiti) While inhaling, raise the arms from the sides to shoulder level While exhaling, bend laterally and place left hand on the floor outside the left foot. Right arm extended up. Turning head to look up to hand. Breathe naturally
While inhaling, turn head down, and come up While exhaling, lower arms from the side Repeat sequence on the other side Once completed on both sides, step feet together back to samasthiti additonal notes & modifications
48 asana/posture: utthita parsva konasan (stranding side angle) functional classification : parsva classical vinyasa krama (sequence)
IN EX IN EX IN EX
Stand in samasthiti(sideways on yoga mat, if yoga mat is being used) Take a step sideways. Legs straight. Feet parallel. (Feet are a distance apart so that it is comfortable to return to samasthiti) While inhaling, raise the arms from the sides to shoulder level While exhaling, bend left knee bend trunk laterally toward left side and place left hand on the floor outside the left foot. Right arm extended up. Turning head to look up to hand. Breathe naturally While inhaling, extend right arm forward, alongside the ear palms facing down While exhaling, move right arm back to vertical position While inhaling, turn head down and come up, straighten the left knee While exhaling, lower arms from the sides Repeat sequence on the other side Once completed on both sides, step feet together back to samasthiti additonal notes & modifications
49 asana/posture: mahamudra (great symbol) functional classification: parvsa *mahamudra is primarily classified as parsva *however, it also has characteristics of parvrtti, purvatana, and pascimatana classical vinyasa krama (sequence)
IN EX IN EX IN EX
Sit in dandasana Bend the right leg and place sole against the groin area, with the knee at a wide angle away from the body Body facing left leg, right knee on the floor, palms on the floor on either side of the leg While inhaling, raise straight arms from the front, in line with the ears, palms facing the front While exhaling, bend forward and place right hand over left foot, and left hand over right hand (back and arms relaxed) While inhaling, straighten the back. Keeping chin and hands down. Remain here, breathe naturally While exhaling, relax the back While inhaling, raise arms and come up While exhaling, lower arms from the front Extend right leg forward note: repeat on the other side
* difference in leg position between janusirsasana and mahamudra. In mahamudra, the bent leg makes a wider angle with straight leg additional notes & modifications
50 asana/posture: jathara parivritti (parsva) (abdominal twist-side) functional classification: parsva classical vinyasa krama (sequence)
IN EX EX IN EX IN EX
Lie down on the back, legs together and straight, arms alongside the body, palms on the floor, chin down, eyes closed While inhaling, move arms along the floor, away from the sides to shoulder level While exhaling, turn head to right side. (Right ear on the floor, head and neck in line with the body) Inhale in this position While exhaling, move legs in small steps towards left side. (Legs straight, feet together, hips remain firmly on the floor in line with the trunk). Breathe naturally While exhaling, bring legs in small steps back to center While inhaling, turn head back to centre Repeat sequence on other side While exhaling, lower arms sideways along the body additional notes & modifications
51 functional classification: parivrtti twist of the spine
utthita trikonasana jathara parvivrtti (parivrtti) ardha matsyendrasana utthita parsva konasana jathara parvivrtti ekapada (parivrtti)
52 asana/posture: utthita trikonasana parivrtti (standing triangle with twist) functional classification: parsva classical vinyasa krama (sequence)
IN EX IN EX
(sideways on yoga mat, if yoga mat is being used)
Take a step sideways. Legs straight. Feet parallel. (feet are a distance apart so that it is comfortable to return to samasthiti) While inhaling, raise the arms from the sides to shoulder level
While exhaling, bend forward and twist, placing right palm on floor outside left foot .Left arm extended up. Turning head to look up to hand.Remain here, breathe naturally While inhaling, turn head down, and come up While exhaling, lower arms from the side Repeat sequence on the other side Once completed on both sides, step feet together back to samasthiti additonal notes & modifications
53 asana/posture: utthita parsva konasana parivrtti (standing side angle with twist) functional classification: parsva classical vinyasa krama (sequence)
IN EX IN EX IN EX
Take a step sideways. Legs straight. Feet parallel. (feet are a distance apart so that it is comfortable to return to samasthiti) Take a step sideways. Legs straight. Feet parallel. (Feet are a distance apart so that it is comfortable to return to samasthiti) While inhaling, raise the arms from the sides to shoulder level While exhaling, bend left knee and twist towards it. Place right hand on the oor outside the left foot. Left arm extended up Turn head and look up towards left hand While inhaling bring left arm alongside the ear. Remain here, and breathe naturally While exhaling, move left arm back to vertical position While inhaling, turn head down, and come up, straightening the left knee While exhaling, lower arms from the side Repeat sequence on the other side Once completed on both sides, step feet together back to samasthiti
additonal notes & modifications
54 asana/posture: ardha matsyendrasana (half yogi pose) functional classification: parsva classical vinyasa krama (sequence)
IN EX IN EX
Sit in dandasana Bend right knee and place right foot on oor outside left Bend left knee and place left heel on oor close to right hip/buttock. Left knee is on the oor, right knee vertical While inhaling raise both arms above head While exhaling, twist trunk to the right side, place left elbow outside right knee and hold the right foot with the hand From behind hold the left thigh with right arm. Turn head to the right. Remain here, breathe naturally Release hands, and while inhaling, raise arms above head and bring the trunk back to center While exhaling, lower arms to sides Extend legs forward
note: repeat on the other side additonal notes & modifications
55 asana/posture: jathara parivrtti (abdominal twist) functional classification: parsva classical vinyasa krama (sequence)
IN IN EX EX IN EX EX EX IN IN IN EX
Lie down on the back. Legs straight. Feet together. Arms on the floor alongside the body, palms facing down. Eyes closed While inhaling, move arms along floor, away from the sides to shoulder level While exhaling, lift straight legs to vertical position Inhale in this position While exhaling, turn head to right side. (Right ear on the floor, head and neck in line with the body) Inhale in this position While exhaling, lower straight legs to the left, feet to the floor, and hold outside of right foot with left hand. Remain here, breathe naturally While inhaling, release feet and lift straight legs to vertical position Exhale in this position While inhaling, turn head back to center Exhale in this position
While inhaling, lower legs to floor While exhaling, lower arms side ways along the body note: repeat on the other side additonal notes & modifications
56 asana/posture: jathara parivrtti ekapada (abdominal twist-one leg) functional classification: parsva classical vinyasa krama (sequence)
IN IN EX EX EX EX IN IN IN IN EX EX
Lie down on the back. Legs straight. Feet together. Arms on the floor alongside the body, palms facing down. Eyes closed While inhaling, move arms along floor, away from the sides to shoulder level
While exhaling, lift right leg to vertical position. Hips on the floor Inhale in this position While exhaling, turn head to right side. (Right ear on the floor, head and neck in line with the body) Inhale in this position While exhaling, twist hips and lower right leg to left side, and hold outside of right foot with left hand. Remain here, breathe naturally
While inhaling, release feet and lift straight legs to vertical position Exhale in this position While inhaling, turn head back to center Exhale in this position
While inhaling, lower straight leg to floor While exhaling, lower arms side ways along the body
note: repeat on the other side additonal notes & modifications
57 asana/posture: salamba sirsasana (supported headstand) functional classification: viparita classical vinyasa krama (sequence)
IN EX IN EX IN EX
Sit in vajrasana, eyes closed. If desired, be perpared to do pose on blanket or rug Bend forward and place forearms on floor/blanket and interlock fingers. Thumbs up, elbows symmetrical and slightly apart. Elbows on the carpet Place crown of head on the carpet, in between hands. Back of head against the palms with thumbs supporting it While inhaling, lift knees off the floor. Buttocks raised, legs straight While exhaling, bring feet closer to the body, lifting the back While inhaling, raise straight legs to vertical position. Legs, trunk and head in vertical line. Stay here, breathe naturally While exhaling, lower straight legs to the floor While inhaling, move feet away from the body, one step at a time While exhaling, lower knees to floor Lift head off the floor. Unlock fingers and come up to sitting in vajrasana additional notes & modifications
58 asana/posture: salamba sarvangasana (supported all parts/shoulder stand) functional classification: viparita classical vinyasa krama (sequence)
EX IN EX IN
Lie down on the back. Legs together and straight, arms alongside the body. Palms facing down, chin down, eyes closed. If required, use blanket or rug to support neck While exhaling, lift straight legs and hips, so that feet go above the head, but not to the floor. Support upper back with palms of the hands While inhaling, lift legs to vertical position. Stay here, breathe naturally
While exhaling, lower straight legs towards head, not allowing feet to touch floor. Release hands to the floor While inhaling, lower hips and legs to lay out on the floor additional notes & modifications
59 asana/posture: viparitakarani (inverted) functional classification: viparita classical vinyasa krama (sequence)
EX IN EX IN
Lie down on the back. Legs together and straight, arms alongside the body. Palms facing down, chin down, eyes closed. If required, use blanket or rug to support neck While exhaling, lift straight legs and hips, so that feet go above the head, but not to the floor. Support upper back with palms of the hands . Fingers pointing up, elbows parallel While inhaling, lift legs up about 3/4 of the way but not to vertical position. Legs and trunk are at an angle. Stay here, breathe naturally While exhaling, lower straight legs towards head, not allowing feet to touch floor. Release hands to the floor While inhaling, lower hips and legs to lay out on the floor
additional notes & modifications
60 asana/posture: bhagirathasana (a king & legendary hero; modern name; tree pose) functional classification: visersa classical vinyasa krama (sequence)
IN EX
Stand in samasthiti Raise right foot and place sole of foot against inner thigh of left leg. Palms together in prayer position in front of chest
While inhaling, raise arms from side to bring palms together above head lift heel off floor, balance on ball of the foot
Exhaling, lower arms down to sides and lower heel to the floor Release the right foot, bring the feet together into samasthiti note: repeat on the other side additional notes & modifications
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