Primary Series 4 EX Leg to the Right 2 EX Bend Down 5BR UTTHITA PARSVASAHITA 5BR ARDHA BADDHA (Yoga Chikitsa) PADMOTTANASANA

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3 IN head up 1 IN right leg up, bind Primary Series 4 EX leg to the right 2 EX bend down 5BR UTTHITA PARSVASAHITA 5BR ARDHA BADDHA (Yoga Chikitsa) PADMOTTANASANA

For proper use:

(EX) hands to the floor • Vinyasas are numbered through from Samasthitih to Samasthitih, but only bold 8 IN up lines are practised. • The breathing to the Vinyasa is showed as 5 IN leg to front IN / EX. Every Vinyasa has one breath to 5 IN leg to front lead and additional breaths printed in 6 EX leg up to the forehead 3 IN head up brackets. • Above the Vinyasa count for a position the 7 IN hands to ththee waist (EX) hold position name of the Asana is given, with the 5BR UTTHITA HASTA 4 IN come up number of Vinyasas from Samasthitih to Samasthitih, the number which represents PADANGUSTHASANA B 5 EX Samasthitih

the Asana, and the Dristi (= point of gaze). 6 IN left leg up, bind, 9 EX Chaturanga Dandasana 7 EX bend dowdownnnn Further explanations: 10 IN Urdhva Mukha Svanasana AshtangaYoga.info 5BR ARDHA BADDHA 11 EX Adho MuMukhakha Svanasana PADMOTTANASANA UTTHITA HASTA PADANGUSTHASANA / 12 IN jump, head up 8 IN head up UTTHITA PARSVASAHITA 13 EX Uttanasana (EX) hold position VINYASA: 14 - IN come up 9 IN come up ASANA: 2,4,7,9,11,14 (EX) leg down (EX) Samasthitih --- EX Samasthitih DRISTI: PADHAYORAGRAI / PARSVA 8 IN left leg up, take big toe

1 IN right leg up, take big toe 9 EX bend vorward VIRABHADRASANA A,B UTKATASANA 5BR UTTHITA HASTA VINYASA: 16 VINYASA: 13 PADANGUSTHASANA A ASANA: 7,8,9,10 ASANA: 7 10 IN head up DRISTI: URDHVA / HASTAGRAI DRISTI: URDHVA 11 EX leg to the left 1 IN hands up 1 IN hands up 5BR UTTHITA PARSVASAHITA 2 EX Uttanasana 2 EX Uttanasana 12 IN leg to front 3 IN head up 3 IN head up 13 EX leg up to the forehead 4 EX Chaturanga Dandasana 2 EX bend forwaforwardrdrdrd 4 EX Chaturanga DDandasanaandasana 14 IN hands to the waist 5 IN Urdhva Mukha Svanasana 5BR UTTHITA HASTA 5 IN Urdhva Mukha Svanasana 5BR UTTHITA HASTA 6 EX Adho Mukha Svanasana PADANGUSTHASANA A 6 EX Adho Mukha Svanasana PADANGUSTHASANA B 7 IN right foot front 7 IN jump --- EX Samasthitih 5BR VIRABHADRASANA A 5BR UTKATASANA

ARDHA BADDHA PADMOTTANASANA VINYASA: 9 ASANA: 1,2,6,7 DRISTI: NASAGRAI

DRISTI: PADHAYORAGRAI (EX) hands to the floor 15 IN jump, head up 1 IN hands up 11 IN up 16 EX Uttanasana 2 EX Uttanasana 12 EX Chaturanga Dandasana - IN come up 3 IN head up 13 IN Urdhva Mukha Svanasana (EX) Samasthitih 4 EX Chaturanga Dandasana 14 EX Adho Mukha Svanasana 5 IN Urdhva Mukha Svanasana 15 IN jump, head up PASCHIMATTANASANA C 6 EX Adho Mukha Svanasana 16 EX Uttanasana VINYASA: 16 8 EX turn to left - IN come up ASANA: 9 5BR VIRABHADRASANA A (EX) Samasthitih DRISTI: PADHAYORAGRAI 9 IN left foot front 1 IN hands up 5BR VIRABHADRASANA B PASCHIMATTANASANA B 2 EX Uttanasana VINYASA: 16 3 IN head up ASANA: 9 4 EX Chaturanga Dandasana DRISTI: PADHAYORAGRAI 5 IN Urdhva Mukha Svanasana 7 IN up 1 IN hands up 6 EX Adho Mukha Svanasana 2 EX Uttanasana 7 IN up

3 IN head up (EX) land, hands beside upper legs 101010 EX turn to right 4 EX Chaturanga Dandasana 5BR DANDASANA 5BR VIRABHADRASANA B 5 IN Urdhva Mukha Svanasana 8 IN grab around foot, arms straight, head (IN) hold position 6 EX Adho Mukha Svanasana upupup (EX) hands to the floor (EX) hands to the floor 7 IN up 9 EEXX bend forward 11 IN up, left leg straight, right leg bent (EX) land, hands beside upper legs (EX) land, hands beside upper legs 5BR PASCHIMATTANASANA C 5BR DANDASANA 5BR DANDASANA 8 IN hands over toes, arms straight, head upupup 9 EX bend forward 5BR PASCHIMATTANASANA B

12 EX Chaturanga Dandasana 12 EX Chaturanga Dandasana 10 IN head up, arms straight 13 IN Urdhva Mukha Svanasana 8 IN take big toes, arms straight, head up (EX) hands to the floor 14 EX AdAdhoho Mukha Svanasana 9 EX bend forward 11 IN up 15 IN jump, head up 5BR PASCHIMATTANASANA A 12 EX Chaturanga Dandasana 16 EX Uttanasana 13 IN Urdhva Mukha Svanasana

- IN come up 10 IN head up, srms straight 14 EX Adho Mukha Svanasana (EX) Samasthitih (EX) hands to the floor 15 IN jump, head up 11 IN up 16 EX Uttanasana PASCHIMATTANASANA A 12 EX Chaturanga Dandasana - IN come up VINYASA: 16 13 IN Urdhva Mukha Svanasana (EX) Samasthitih

ASANA: 9 14 EX Adho Mukha Svanasana 10 IN head up, arms straight

PASCHIMATTANASANA D 12 EX Chaturanga Dandasana 14 IN jump, head up 5BR ARDHA BADDHA PADMA VINYASA: 16 15 EX Uttanasana PASHIMATTANASANA ASANA: 9 - IN come up 16 IN head up DRISTI: PADHAYORAGRAI (EX) Samasthitih (EX) hands to the flofloorororor 1 IN hands up 17 IN up 2 EX Uttanasana 18 EX Chaturanga Dandasana 3 IN head up ARDARDHAHA BADDHA PADMA 19 IN Urdhva Mukha Svanasana

4 EX Chaturanga Dandasana PASHIMATTANASANA 20 EX Adho Mukha Svanasana 13 IN Urdhva Mukha Svanasana 5 IN Urdhva Mukha Svanasana VINYASA: 22 21 IN jump, head up 14 EX Adho Mukha Svanasana 6 EX Adho Mukha Svanasana ASANA: 8,15 22 EX Uttanasana 15 IN jump, head up 7 IN up DRISTI: PADHAYORAGRAI - IN come up 16 EX Uttanasana (EX) land, hands beside upper legs 1 IN hands up (EX) Samasthitih - IN come up 5BR DANDASANA 2 EX Uttanasana (EX) Samasthitih 8 IN grab wrist around foot, arms straight, 3 IN head up head up 4 EX Chaturanga Dandasana TRIANG MUKHA EKA PADA PURVATTANASANA 9 EX bend forward 5 IN Urdhva Mukha Svanasana PASHIMATTANASANA VINYASA: 15 5BR PASCHIMATTANASANA D 6 EX Adho Mukha Svanasana VINYASA: 22 ASANA: 8 7 IN up ASANA: 8,15 DRISTI: NASAGRAI ((EX)EX) land, right leg in bound lotus DRISTI: PADHAYORAGRAI 1 IN hands up (IN) head up 1 IN hands up 2 EX Uttanasana 8 EX bend forward 2 EX Uttanasana 3 IN head up 5BR ARDHA BADDHA PADMA 3 IN head up 4 EX Chaturanga Dandasana PASHIMATTANASANA 4 EX Chaturanga Dandasana 5 IN Urdhva Mukha Svanasana 5 IN Urdhva Mukha Svanasana 10 IN head up, arms straight 6 EX Adho Mukha Svanasana 6 EX Adho Mukha Svanasana (EX) hands to the floor 7 IN up 7 IN jump (EX) Dandasana; hands back (EX) land, right leg beside hip 8 IN lift hhipsips up (IN) head up 5BR PURVATTANASANA 8 EX bend forward

5BR TRIANG MUKHA EKA PADA 9 IN head up PASHIMATTANASANA (EX) hands to the floor 10 IN up 11 IN up 11 EX Chaturanga DaDandasanandasana 12 IN Urdhva Mukha Svanasana 13 EX Adho Mukha Svanasana 9 EX Dandasana 14 IN up 10 IN up (EX) land, left leg in bound lotus 11 EX Chaturanga Dandasana (IN) head up 9 IN head up 12 IN Urdhva Mukha Svanasana 15 EX bend forward (EX) hands to the floor 13 EX Adho Mukha Svanasana

10 IN up 7 IN jump 3 IN head up 11 EX Chaturanga Dandasana (EX) land, right leg bent 4 EX Chaturanga Dandasana 12 IN Urdhva Mukha Svanasana (IN) head up 5 IN Urdhva Mukha Svanasana 13 EX Adho Mukha Svanasana 8 EX bend forward 6 EX Adho Mukha Svanasana 14 IN jump 5BR JANU SIRSASANA B 7 IN jump (EX) land,left leg beside hip (EX) land, right leg bent

(IN) head up (IN) head up 9 IN heaheadd up 15 EX bend forward 8 EX bend forward (EX) hands to the floor 5BR TRIANG MUKHA EKA PADA 5BR JANU SIRSASANA C 10 IN up PASHIMATTANASANA 11 EX Chaturanga Dandasana 16 IN head up 12 IN Urdhva Mukha Svanasana (EX) hands to the floor 13 EX Adho Mukha Svanasana 9 IN head up 17 IN up 14 IN jump (EX) hands to the floor 18 EX Chaturanga DandasanDandasanaaaa (EX) land, left leg bent 10 IN up 19 IN Urdhva Mukha Svanasana (IN) head up 11 EX Chaturanga Dandasana 20 EX Adho Mukha Svanasana 15 EX bend forward 12 IN Urdhva Mukha Svanasana 9 IN head up 21 IN jump, head up 5BR JANU SIRSASANA A 13 EX Adho Mukha Svanasana (EX) hands to the floor 22 EX Uttanasana 111616 IN head up 14 IN jump 10 IN up - IN come up (EX) hands to the floor (EX) lland,and, left leg bent 11 EX Chaturanga Dandasana (EX) Samasthitih 17 IN up (IN) head up 12 IN Urdhva Mukha Svanasana

18 EX Chaturanga Dandasana 15 EX bend forward 13 EX Adho Mukha Svanasana

19 IN Urdhva Mukha Svanasana 5BR JANU SIRSASANA B 14 IN jump JANU SIRSASANA A 20 EX Adho Mukha Svanasana 16 IN head up (EX) land, left leg bent VINYASA: 22 21 IN jump, head up (EX) hands to the floor (IN) head up ASANA: 8,15 22 EX Uttanasana 17 IN up 15 EX bend forward DRISTI: PADHAYORAGRAI - IN come up 18 EX Chaturanga Dandasana 5BR JANU SIRSASANA C 1 IN hands up (EX) Samasthitih 19 IN Urdhva Mukha Svanasana 16 IN head up 2 EX Uttanasana 20 EX Adho Mukha Svanasana (EX) hands to the floor 3 IN head up 21 IN jump, head up 17 IN up 4 EX Chaturanga Dandasana JANU SIRSASANA BBB 22 EX Uttanasana 18 EX Chaturanga DDandasanaandasana 5 IN Urdhva Mukha Svanasana VINYASA: 22 - IN come up 19 IN Urdhva Mukha Svanasana 6 EX Adho Mukha Svanasana ASANA: 8,15 (EX) Samasthitih 20 EX Adho Mukha Svanasana 7 IN jump DRISTI: PADHAYORAGRAI 21 IN jump, head up (EX) land, right leg bent 1 IN hands up JANU SIRSASANA C 22 EX Uttanasana (IN) head up 2 EX Uttanasana VINYASA: 22 - IN come up 8 EX bend forward 3 IN head up ASANA: 8,15 (EX) Samasthitih 5BR JANU SIRSASANA A 4 EX Chaturanga Dandasana DRISTI: PADHAYORAGRAI 5 IN Urdhva Mukha Svanasana 1 IN hands up 6 EX Adho Mukha Svanasana 2 EX Uttanasana MARICHYASANA A

VINYASA: 22 - IN come up (IN) head up 11 EX Adho Mukha Svanasana ASANA: 8,15 (EX) Samasthitih 15 EX bend forward 12 IN up DRISTI: PADHAYORAGRAI 5BR MARICHYASANA B (EX) land, left leg bent 1 IN hands up 16 IN head up (IN) turn left 2 EX Uttanasana MARICHYASANA B (EX) hands to the floor 5BR MARICHYASANA C 3 IN head up VINYASA: 22 17 IN up (EX) hands to the floor 4 EX Chaturanga Dandasana ASANA: 8,15 18 EX Chaturanga Dandasana 13 IN Up 5 IN Urdhva Mukha Svanasana DRISTI: PADHAYORAGRAI 19 IN Urdhva MMukhaukha Svanasana 14 EX Chaturanga Dandasana 6 EX Adho Mukha Svanasana 1 IN hands up 20 EX Adho Mukha Svanasana 15 IN Urdhva Mukha SvanasSvanasanaana 7 IN jump 2 EX Uttanasana 21 IN jump, head up 16 EX Adho Mukha Svanasana (EX) land, right leg bent 3 IN head up 22 EX Uttanasana 17 IN Jump, Head up (IN) head up 4 EX Chaturanga Dandasana - IN come up 18 EX Uttanasana 8 EX bend forward 5 IN Urdhva Mukha Svanasana (EX) Samasthitih - IN come up 5BR MARICHYASANA A 6 EX Adho Mukha Svanasana (EX) Samasthitih 7 IN jump (EX) land, right leg bent, left lelegg in lotus MARICHYASANA C (IN) head up VINYASA: 18 MARICHYASANA D 8 EX bend forward ASANA: 7,12 VINYASA: 18 5BR MARICHYASANA B DRISTI: PARSVA ASANA: 7,12 1 IN hands up DRISTI: PARSVA 2 EX Uttanasana 1 IN hands up 9 IN head up 3 IN head up 2 EX Uttanasana (EX) hands to the floor 4 EX Chaturanga Dandasana 3 IN head up 10 IN up 5 IN Urdhva Mukha Svanasana 4 EX Chaturanga Dandasana 11 EX Chaturanga Dandasana 6 EX Adho Mukha Svanasana 5 IN Urdhva Mukha Svanasana 12 IN Urdhva Mukha Svanasana 7 IN up 6 EX Adho Mukha Svanasana 13 EX Adho Mukha Svanasana 9 IN head up (EX) land, right leg bent 7 IN up 14 IN jump (EX) hands to the floor (IN) turn right (EX) land, right leg bent, left leg in lotus (EX) land, left leg bent 10 IN up 5BR MARICHYASANA C (IN) turn right (IN) head up 5BR MARICHYASANA D 15 EX bend forward 5BR MARICHYASANA A 16 IN head up (EX) hands to the floor 17 IN up 18 EX Chaturanga Dandasana 11 EX Chaturanga Dandasana 19 IN Urdhva Mukha Svanasana (EX) hands to the floor, 12 IN Urdhva Mukha Svanasana 20 EX Adho Mukha Svanasana 8 IN up (EX) hands to the floor 13 EX Adho Mukha Svanasana 21 IN jump, head up 9 EX Chaturanga DandasanDandasanaaaa 8 IN up 14 IN jump 22 EX Uttanasana 10 IN Urdhva Mukha Svanasana 9 EX Chaturanga Dandasana (EX) land, left leg bent, right leg in lotus

10 IN Urdhva Mukha Svanasana (IN) heels up, arms straight 11 EX Adho Mukha Svanasana 5BR KURMASANA 12 (IN) up (EX) land, left leg bent, left leg in lotus (IN) turn left 5BR MARICHYASANA D (EX) hands to the floor 8 EX chin 1mm over ground 13 IN Up 5BR BHUJAPIDASANA 14 EX Chaturanga Dandasana (EX) hands beneath knees 111515 IN Urdhva Mukha Svanasana 8 IN Tittibhasana 16 EX Adho Mukha Svanasana (EX) left leg behind head 17 IN Jump, Head up (IN) up 18 EX Uttanasana (EX) right leg behind head - IN come up 9 EX Chaturanga Dandasana (IN) up (EX) Samasthitih 10 IN Urdhva Mukha Svanasana 9 EX lie down 11 EX Adho Mukha Svanasana 9 IN come up again 5BR SUPTA KURMASANA 12 IN jump, head up (EX) hold NAVASANA 13 EX Uttansana (IN) Tittibhasana VINYASA: 13 - IN come up 10 EX Bakasana ASANA: 7 (EX) Samasthitih (IN) up DRISTI: PADHAYORAGRAI 11 EX Chaturanga Dandasana 1 IN hands up BBBHUJAPIDASANABHUJAPIDASANA 12 IN Urdhva MukhMukhaa Svanasana VINYASA: 15 13 EX Adho Mukha Svanasana 2 EX Uttanasana 13 EX Adho Mukha Svanasana 3 IN head up ASANA: 7,8 14 IN jump, head up (IN) hands beneath knees 4 EX Chaturanga Dandasana DRISTI: NASAGRAI 15 EX Uttanasana (EX) Dwi Pada Sirsasana 5 IN Urdhva Mukha Svanasana 1 IN hands up - IN come up 6 EX Adho Mukha Svanasana 2 EX Uttanasana (EX) Samasthitih 7 IN up 3 IN head up (EX) land | repeat 3 to 8 times 4 EX Chaturanga Dandasana KURMASANA / SUPTA KURMASANA (IN) lift legs and arms | 5 IN Urdhva Mukha Svanasana VINYASA: 16 5BR NAVASANA | 6 EX Adho Mukha Svanasana ASANA: 7,9

7 IN jump DRISTI: BROOMADHYA 10 IN Tittibhasana (EX) lock the feet 1 IN hands up (((IN)(IN) head up 2 EX Uttanasana 3 IN head up 4 EX Chaturanga Dandasana 5 IN Urdhva Mukha Svanasana 6 EX Adho Mukha Svanasana (EX) hands to the floor | 7 IN Tittibhasana 8 IN up | (EX) go down 11 EX Bakasana

(EX) arms out 10 IN up 11 EX Chaturanga Dandasana 12 IN Urdhva Mukha Svanasana 13 EX Adho Mukha Svanasana 14 IN jump, head up 15 EX Uttanasana (IN) up (IN) roll up | turn 360 * clockwiseclockwise 11 IN come up - IN come up 12 EX Chaturanga Dandasana (EX) arms out 5BR BADDHA KONASANA C (EX) Samasthitih 13 IN Urdhva Mukha Svanasana 10 IN up

14 EX Adho Mukha Svanasana 11 EX Chaturanga Dandasana BADDHA KONASANA A / B 15 IN jump, head up 12 IN Urdhva Mukha Svanasana VINYASA: 17 16 EX Uttansana 13 EX Adho Mukha Svanasana ASANA: 8 ,10 - IN come up 14 IN jump, head up DRISTI: NASAGRAI (EX) Samasthitih 15 EX Uttanasana 1 IN hands up - IN come up 2 EX Uttanasana (EX) hands to the floor GARBHA PINDASANA (EX) Samasthitih 3 IN head up 12 IN up VINYASA: 14 4 EX Chaturanga Dandasana 13 EX Chaturanga Dandasana ASANA: 8 KUKKUKUKKUTASANATASANA 5 IN Urdhva Mukha Svanasana 14 IN Urdhva Mukha Svanasana DRISTI: NASAGRAI VINYASA: 15 6 EX Adho Mukha Svanasana 15 EX Adho Mukha Svanasana 1 IN hands up ASANA: 9 7 IN up 16 IN jump, head up 2 EX Uttanasana DRISTI: NASAGRAI (EX) fold legs 17 EX Uttanasana 3 IN head up 1 IN hands up (IN) straight back - IN come up 4 EX Chaturanga Dandasana 2 EX Uttanasana 8 EX chin to ground (EX) Samasthitih 5 IN Urdhva Mukha Svanasana 3 IN head up 5BR BADDHA KONASANA A 6 EX Adho Mukha Svanasana 4 EX Chaturanga Dandasana UPAVISTHA KONASANA A / B 7 IN up 5 IN Urdhva Mukha Svanasana VINYASA: 15 (EX) straight legs 6 EX Adho Mukha Svanasana ASANA: 8,9 (IN) Dandasana 7 IN up DRISTI: NASAGRAI / URDHVA 8 EX hands through and to chin (EX) straight legs 1 IN hands up 5BR GARBHA PINDASANA (IN) Dandasana 2 EX Uttanasana 8 EX Padmasana 3 IN head up 9 IN arms in, upupup 9 IN come up 4 EX Chaturanga Dandasana 5BR KUKKUTASANA 10 EX forehead to toes 5 IN Urdhva Mukha Svanasana 5BR BADDHA KONASANA B 6 EX Adho Mukha Svanasana 7 IN up (EX) leg beside arms, grabg rab feet (EX) leg beside arms, g rab feet (IN) head up (IN) head up 9 EX hands to forehead, roll back 8 EX fold down | Repeat 9 times 5BR UPAVISTHA KONASANA A | Repeat 9 times 5BR UPAVISTHA KONASANA A

(EX) grab big toes 1 IN hands up 23 EX lie down 5BR SUPTA KKONASANAONASANA 2 EX Uttanasana 24 IN Chakrasana 3 IN head up (EX) ChatChaturangauranga Dandasana 4 EX Chaturanga Dandasana 25 IN Urdhva Mukha Svanasana 5 IN Urdhva Mukha Svanasana 26 EX Adho Mukha Svanasana 6 EX Adho Mukha Svanasana 27 IN jump, head up 7 IN up 28 EX Uttanasana 9 IN head up, arms up (EX) lie down - IN come up (EX) legs up, grab feet 8 IN right leg up, head down (EX) Samasthitih 10 IN head up 9 IN roll up 9 EX chin to shinbone 5BR UPAVISTHA KONASANA B 5BR SUPTA PADANGUSTHASANA UBHAYA PADANGUSTHASANA VINYASA: 15 ASANA: 9 DRISTI: URDHVA 1 IN hands up

2 EX Uttanasana (EX) touch down 3 IN head up (EX) hands to the floor, betbetweenween the legs 4 EX Chaturanga Dandasana 10 IN head down 11 IN up 5 IN Urdhva Mukha Svanasana 11 EX leg to the right 12 EX Chaturanga Dandasana 6 EX Adho Mukha Svanasana 5BR SUPTA PARSVASAHITA 13 IN Urdhva Mukha Svanasana 7 IN up 14 EX Adho Mukha Svanasana (EX) lie down 15 IN jump, head up 8 IN legs up

16 EX Uttanasana (EX) grab big toes 10 IN head up - IN come up (EX) hands to the floor, between the leg (EX) Samasthitih 11 IN up

12 EX Chaturanga Dandasana SUPTA KONASANA 12 IN right leg up, head down 13 IN Urdhva Mukha SvanasSvanasanaana VINYASA: 16 13 EX SUPTA PADANGUSTHASANA 14 EX Adho Mukha Svanasana ASANA: 8 14 IN head down 15 IN jump, head up DRISTI: NASAGRAI 15 EX lie down 16 EX Uttanasana 9 IN roll up 1 IN hands up 16 IN left leg up, head down - IN come up 5BR UBHAYA PADANGUSTHASANA 2 EX Uttanasana 17 EX chin to shinboshinbonenenene (EX) Samasthitih 3 IN head up 5BR SUPTA PADANGUSTHASANA A

4 EX Chaturanga Dandasana 18 IN head down SUPTA PADANGUSTHASANA / SUPTA 5 IN Urdhva Mukha Svanasana 19 EX leg to the left PARSVASAHITA 6 EX Adho Mukha Svanasana 5BR SUPTA PARSVASAHITA VINYASA: 28 7 IN up 20 IN left leg up, head down ASANA: 11,19 (EX) lie down 21 EX SUPTA PADANGUSTHASANA A DRISTI: PARSVA 8 IN legs up 22 IN head down (EX) hands to the ground

10 IN up 11 IN head up 15 EX Uttanasana 15 EX Uttanasana 11 EX Chaturanga Dandasana (EX) hands to the ground - IN come up - IN come up 12 IN Urdhva Mukha Svanasana 12 IN up (EX) Samasthitih (EX) Samasthitih 13 EX Adho Mukha Svanasana A 13 EX Chaturanga Dandasana 14 IN jump, head up 14 IN Urdhva Mukha Svanasana URDHVA DHANURASANA PPPASCHIMATTANASANAPASCHIMATTANASANA 15 EX Uttanasana 15 EX Adho Mukha Svanasana VINYASA: 15 VINYASA: 16 - IN come up 16 IN jump, head up ASANA: 9 ASANA: 9 (EX) Samasthitih 17 EX Uttanasana DRISTI: NASAGRAI DRISTI: PADHAYORAGRAI - IN come up 1 IN hands up 1 IN hands up URDVA MUKHA PASCHIMATTANASANA (EX) Samasthitih 2 EX Uttanasana 2 EX Uttanasana VINYASA: 17 3 IN head up 3 IN head up ASANA: 10 SETU BBANDHASANAANDHASANA 4 EX Chaturanga Dandasana 4 EX Chaturanga Dandasana DRISTI: PADHAYORAGRAI VINYASA: 15 5 IN Urdhva Mukha Svanasana 5 IN Urdhva Mukha Svanasana 1 IN hands up ASANA: 9 6 EX Adho Mukha Svanasana 6 EX Adho Mukha Svanasana 2 EX Uttanasana DRISTI: NASAGRAI 7 IN up 7 IN up 3 IN head up 1 IN hands up (EX) lie down (EX) Dandasana 4 EX Chaturanga Dandasana 2 EX Uttanasana 8 IN lift legs and hands 8 IN take big toes, arms straight, head up 5 IN Urdhva Mukha Svanasana 3 IN head up (EX) prepare | Repeat 3 times; 9 EX bend forward 6 EX Adho Mukha Svanasana 4 EX Chaturanga Dandasana 9 IN lift up | Each time hands 5BR PASCHIMATTANASANA 7 IN up 5 IN Urdhva Mukha Svanasana 5BR URDHVA DHANURASANA (EX) lie down 6 EX Adho Mukha Svanasana | nearernearer to feet 8 IN legs up 7 IN up (EX) grab foot (EX) lie down 8 IN lift lelegsgs and head (EX) prepare

9 IN lift up 10 IN head up, Arms straight 5BR SETU BANDHASANA (EX) hands to the floor (EX) hands to the floor 10 EX down 11 IN up 11 IN Chakrasana 12 EX Chaturanga Dandasana 11 IN Chakrasana 12 EX Chaturanga Dandasana 9 IN roll up 13 IN Urdhva Mukha Svanasana 10 EX bend forward 14 EX AdhAdhoo Mukha Svanasana 5BR URDVA MUKHA 15 IN jump, head up PASCHIMATTANASANA 16 EX Uttanasana PASCHIMATTANASANA 10 EX lie down - IN come up 11 IN Chakrasana (EX) Samasthitih (EX) Chaturanga Dandasana (EX) Chaturanga Dandasana Update: 08.12.2004 - Copyright by 12 IN Urdhva Mukha Svanasana 12 IN Urdhva Mukha Svanasana AshtangaYoga.info 13 EX Adho Mukha Svanasana 13 EX Adho Mukha Svanasana 14 IN jump, head up 14 IN jump, head up