ASHTANGA STARTER PACK with Jen René

Contents i. Invocation & Closing Chant ii. Primary Series Cheat Sheet iii. Prop Recommendations iv. Jen’s Night-Before Checklist

Ashtanga Yoga Primary Series WITH JEN RENÉ www.jenrene.com

SURYA NAMASKARA A SURYA NAMASKARA B

SAMASTHITIH EKAM DVE TRINI CATVARI PANCA SAT SAPTA ASTAU NAVA SAMASTHITIH EKAM DVE TRINI CATVARI PANCA SAT SAPTA ASTAU NAVA DASA EKADASA DVADASA TRAYODASA CATURDASA PANCADASA SODASA SAPTADASA SAMASTHITIH

STANDING SERIES

A B A B A B C D A B C A B Padangusthasana Pada Utthita Parsvottanasana Utthita Hasta Padangusthasana Ardha Baddha NOSE Hastasana FINGERS FINGERS NOSE TOES TOES, SIDE Padmottanasana THUMBS FINGERS NOSE NOSE

SEATED SERIES

A B A B C A B C D

transition Paschimattanasana Purvattanasana Ardha Baddha Tiryanga Mukha Ekapada Janu Sirasana Marichasana Navasna NOSE TOES THIRD EYE Padma Paschimattanasana Paschimattanasana TOES TOES, NOSE, SIDE (X5) NOSE TOES TOES TOES

A B B A or or C transition transition Supta Kurmasana Upavistha Konasana Supta Konasana Ubhaya Urdhva Mukha Setu Bandhasana NOSE NOSE (roll 9x) NOSE NOSE NOSE NOSE NOSE, SIDE Padangusthasana Paschimattanasana THIRD EYE NOSE UP TOES

FINISHING SERIES

or or

Urdhva Danurasana Pashimattanasana Salamba Karnapidasana Urdhva Pindasana Uttana Padasana Sirasana Yoga Padmasana Utpltih Savasana (X3) TOES NOSE NOSE Padmasana NOSE THIRD EYE THIRD EYE NOSE NOSE NOSE NOSE NOSE NOSE NOSE

CHAKRASANA

VINYASA

DRISTI Manduka Pro This is my very favorite mat, and has been for years. Your hands and feet won’t slide on it, and it’s very supportive on the wrists. It’s also thicker than other mats, so it won’t slide on the floor when you jump on it and it’s very comfortable to roll on!

Cork Block Cork blocks are a great prop for when you need a little extra support or length on the mat, as well as for giving yourself some extra resistance on certain !

Yoga Strap Straps are fantastic for giving you more range of motion and for giving your limbs some extra length, so you can focus on what you’re doing in your asanas rather than just focusing on holding onto them! Jen’s Night-Before Checklist Here are some of my favorite tips for a good night’s sleep & stress-free mornings!

Get everything ready in advance! It’s so Make a comfortable environment! I like to easy to make your mornings - well, easier! I control the temperature before I go to sleep, lay out my clothes the night before, prepare and also try to wash my sheets often and my beverages (I like water with lemon), set keep the bed made. This makes sleep more out supplements on the counter, even inviting! (Another good thing to do is to keep prepare my dog’s food and water and leave outside activities out - no work in bed!) it in the fridge! If everything’s ready & waiting, you can wake up and follow the Keep a bedtime . Whether it’s a path right out your door! bath, a cup of tea, some reading, all the above, or whatever else gets you in the Turn off your phone! At the very least put headspace for sleep, get ready for bed it in Airplane or Do-Not-Disturb mode! Our beforehand and give yourself that time. phones can be distractions just by their very presence, even if they don’t do anything, so Get to sleep around the same time every keep your sleep-zone distraction free! I also night. This can be difficult, but following a like to queue up podcasts for the following routine makes it easier. Weighted eye day, so my mornings can also be as free pillows, white noise machines, and earplugs from technological distractions as possible. can also help.