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Classical Vinyasa Krama Sequence Manual Level 1

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Classical Vinyasa Krama Sequence Manual Level 1 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 baddha konasana 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 garudasana 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,
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