yoga manchester yoga for everyone Ashtanga Yoga Primary Series The practices displayed in this chart should only be undertaken with the guidance of an experienced teacher. Sun Salutation A
SAMASTHITIH EKAM DVE TRINI CATVARI PANCA SAT SAPTA ASTAU NAVA SAMASTHITIH
Sun Salutation B
SAMASTHITIH EKAM DVE TRINI CATVARI PANCA SAT SAPTA ASTAU NAVA DASA EKADASA DVADASA TRAYODASA CATURDASA PANCADASA SODASA SAPTADASA SAMASTHITIH Standing Sequence
A B A B AB A B ABCD PADANGUSTHASANA PADA HASTASANA UTTHITA TRIKONASANA UTTHITA PARSVAKONASANA PRASARITA PADOTTANASANA PARSVOTTANASANA UTTHITA HASTA PADANGUSTHASANA ARDHA BADDHA UTKATASANA VIRABHADRASANA PADANGUSTHASANA Seated Sequence
C A B C A B A B C D A B DANDASANA PASCHIMATTANASANA PURVATTANASANA ARDHA BADDHA PADMA TRIANG MUKHAEKAPADA JANU SIRSASANA MARICHYASANA NAVASANA BHUJAPIDASANA PASCHIMATTANASANA PASCHIMATTANASANA
B A B A A B B A B A B A KURMASANA-SUPTA KURMASANA GARBHA PINDASANA KUKKUTASANA BADDHA KONASANA UPAVISTHA KONASANA SUPTA KONASANA SUPTA PARSVASAHITA UBHAYA PADANGUSTHASANA URDHVA MUKHA PASCHIMATTANASANA SETU BANDHASANA Finishing Sequence
URDHVA DHANURASANA PASCHIMATTANASANA SALAMBA SARVANGASANA HALASANA KARNAPIDASANA URDHVA PADMASANA PINDASANA MATHSYASANA UTTANA PADASANA SIRSASANA BADDHA PADMASANA YOGA MUDRA PADMASANA UTPLUTHIH For More Details : www.yoga-manchester.co.uk - Call Matt On 07983 605295 - Email: [email protected] yoga manchester Sun Salutation A yoga for everyone Ashtanga Yoga Intermediate Series The practices displayed in this chart should only be undertaken with the guidance of an experienced teacher. SAMASTHITIH EKAM DVE TRINI CATVARI PANCA SAT SAPTA ASTAU NAVA SAMASTHITIH
Sun Salutation B
SAMASTHITIH EKAM DVE TRINI CATVARI PANCA SAT SAPTA ASTAU NAVA DASA EKADASA DVADASA TRAYODASA CATURDASA PANCADASA SODASA SAPTADASA SAMASTHITIH Standing Sequence
A B A B AB A B ABCD PADANGUSTHASANA PADA HASTASANA UTTHITA TRIKONASANA UTTHITA PARSVAKONASANA PRASARITA PADOTTANASANA PARSVOTTANASANA UTTHITA HASTA PADANGUSTHASANA ARDHA BADDHA UTKATASANA VIRABHADRASANA PADANGUSTHASANA Intermediate Sequence
A B
A B AB
PASASANA KROUNCHASANA SALABHASANABHEKASANA DHANURASANA PARSVA DHANURASANA DHANURASANA USTRASANALAGHU VAJRASANA KAPOTASANA SUPTA VAJRASANA BAKASANA BHARADVAJASANA ARDHA MATSYENDRASANA
AABCBC D
A B
ABC EKA PADA DWI PADA YOGA TITYIBHASANAPINCHA KARANDAVASANA MAYURASANA NAKRASANA VATAYANASANA PARIGHASANA GOMUKHASANA SUPTA URDHVA MUKTA HASTA BADDHA HASTA SIRSASANA SIRSASANA NIDRASANA MAYURASANA PADA VAJRASANA SIRSASASANA SIRSASASANA Finishing Sequence
URDHVA DHANURASANA PASCHIMATTANASANA SALAMBA SARVANGASANA HALASANA KARNAPIDASANA URDHVA PADMASANA PINDASANA MATHSYASANA UTTANA PADASANA SIRSASANA BADDHA PADMASANA YOGA MUDRA PADMASANA UTPLUTHIH For More Details : www.yoga-manchester.co.uk - Call Matt On 07983 605295 - Email: [email protected] yoga manchester Sun Salutation A yoga for everyone Ashtanga Yoga Advanced A Series The practices displayed in this chart should only be undertaken with the guidance of an experienced teacher. SAMASTHITIH EKAM DVE TRINI CATVARI PANCA SAT SAPTA ASTAU NAVA SAMASTHITIH Sun Salutation B
SAMASTHITIH EKAM DVE TRINI CATVARI PANCA SAT SAPTA ASTAU NAVA DASA EKADASA DVADASA TRAYODASA CATURDASA PANCADASA SODASA SAPTADASA SAMASTHITIH Standing Sequence
A B A B AB A B ABCD PADANGUSTHASANA PADA HASTA SANA UTTHITA TRIKONASANA UTTHITA PARSVAKONASANA PRASARITA PADOTTANASANA PARSVOTTANASANA UTTHITA HASTA PADANGUSTHASANA ARDHA BADDHA UTKATASANA VIRABHADRASANA PADANGUSTHASANA Advanced A Sequence A BC
VASISTHASANA VISWAMITRASANA KASYAPASANA CHAKORASANA BHAIRAVASANA SKANDASANA DURVASANA URDHVA KAKKUTASANA GALAVASANA
A B A B A B
EKA PADA BAKASANA KOUNDINYASANA ASTAVAKRASANA PURNA VIRANCHYASANA A VIRANCHYASANA B MATSYENDRASANA
A B
EKA PADA EKA PADA VIPARITA DANDASANA VIPARITA DANDASANA VIPARITA SALABHASANA GANDA BHERUNDASANA HANUMANASANA SUPTA TRIVIKRAMASANA DIGHASANA TRIVIKRAMASANA NATARAJASANA RAJA KAPOTASANA RAJA KAPOTASANA Finishing Sequence
URDHVA DHANURASANA PASCHIMATTANASANA SALAMBA SARVANGASANA HALASANA KARNAPIDASANA URDHVA PADMASANA PINDASANA MATHSYASANA UTTANA PADASANA SIRSASANA BADDHA PADMASANA YOGA MUDRA PADMASANA UTPLUTHIH For More Details : www.yoga-manchester.co.uk - Call Matt On 07983 605295 - Email: [email protected]