-1- -2- Ashtanga Yoga - © AshtangaYoga.info Ashtanga Yoga - © AshtangaYoga.info (EX) turn front (IN) grab left foot, head up (EX) Chaturanga Dandasana Intermediate Series 9 IN up 15 EX chin to shinbone 7 IN Urdhva Mukha Svanasana 10 EX Chaturanga Dandasana 5Br KROUNCHASANA 8 EX Adho Mukha Svanasana (Nadi Shodana) 11 IN Urdhva Mukha Svanasana 16 IN head up 9 IN jump, head up 12 EX Adho Mukha Svanasana (EX) hands to the floor 10 EX Uttanasana 13 IN jump, head up 17 IN up - IN come up For proper use: 14 EX Uttanasana 18 EX Chaturanga Dandasana (EX) Samasthitih • Vinyasas are numbered through from - IN come up 19 IN Urdhva Mukha Svanasana Samasthitih to Samasthitih, but only bold lines are practised. (EX) Samasthitih 20 EX Adho Mukha Svanasana BHEKASANA • The breathing to the Vinyasa is showed as 21 IN jump, head up VINYASA: 9 IN / EX. Every Vinyasa has one breath to lead and additional breaths printed in KROUNCHASANA 22 EX Uttanasana ASANA: 5 brackets. VINYASA: 22 - IN come up DRISTI: NASAGRAI • Above the Vinyasa count for a position the name of the Asana is given, with the ASANA: 8,15 (EX) Samasthitih 1 IN hands up number of Vinyasas from Samasthitih to DRISTI: PADHAYORAGRAI 2 EX Uttanasana Samasthitih, the number which represents the Asana, and the Dristi (= point of gaze). 1 IN hands up SALABHASANA 3 INININ head up 2 EX Uttanasana VINYASA: 9 4 EX Chaturanga Dandasana Further explanations: 3 IN head up ASANA: 5,6 5 IN lift feet AshtangaYoga.info 4 EX Chaturanga Dandasana DRISTI: NASAGRAI (EX) toes to the ground PASASANA 5 IN Urdhva Mukha Svanasana 1 IN hands up (IN) lift chest VINYASA: 14 6 EX Adho Mukha Svanasana 2 EX Uttanasana 5BR BHEKASANA ASANA: 7,8 7 IN jump 3 INININ head up DRISTI: PARSVA (EX) land, right leg beside hip 4 EX Chaturanga Dandasana 1 IN hands up (IN) grab left foot, head up 5 IN lift head and legs 2 EX Uttanasana 8 EX chin to shinbone 5BR SALABHASANA A 3 IN head up 5BR KROUNCHASANA 4 EX Chaturanga Dandasana 5 IN Urdhva Mukha Svanasana (EX) Chaturanga Dandasana 6 EX Adho Mukha Svanasana 6 IN Urdhva Mukha Svanasana 7 IN turn to the left 7 EX Adho Mukha Svanasana 5BR PASASANA 8 IN jump, head up (EX) turn hands 9 EX Uttanasana (EX) turn hands 9 IN head up 6 IN lift head and legs - IN come up (EX) hands to the floor 5BR SALABHASANA B (EX) Samasthitih 10 IN up 11 EX Chaturanga Dandasana DHANURASANA 12 IN Urdhva Mukha Svanasana VINYASA: 9 (EX) turn front 13 EX Adho Mukha Svanasana ASANA: 5 8 IN turn to the right 14 IN jump DRISTI: NASAGRAI 5BR PASASANA (EX) land,left leg beside hip 1 IN hands up © AshtangaYoga.info © AshtangaYoga.info -3- -4- Ashtanga Yoga - © AshtangaYoga.info Ashtanga Yoga - © AshtangaYoga.info 2 EX Uttanasana 5BR USTRASANA 9 IN come up, hands to waist, 3 INININ head up 4 EX Chaturanga Dandasana 5 IN lift feet (EX) gap ancles (IN) lift uupppp 5BR DHANURASANA 7 IN Dhanurasana 7 IN Dhanurasana 9 IN hands to waist, come up (EX) hands to ground (EX) hands to ground 10 IN up 10 IN up 11 EX Chaturanga Dandasana 11 EX Chaturanga Dandasana 12 IN Urdhva Mukha Svanasana 12 IN Urdhva Mukha Svanasana 13 EX Adho Mukha Svanasana 13 EX Adho Mukha Svanasana 14 IN jump, head up 13 EX Adho Mukha Svanasana (EX) Chaturanga Dandasana 14 IN jump, head up 15 EX Uttanasana 8 EX roll on left side 6 IN Urdhva Mukha Svanasana 15 EX Uttanasana - IN come up 5BR PARSVA DHANURASANA 7 EX Adho Mukha Svanasana - IN come up (EX) Samasthitih 9 IN roll up 8 IN jump, head up (EX) Samasthitih 5BR DHANURASANA 9 EX Uttanasana KAPOTASANA A / B (EX) Chaturanga Dandasana - IN come up LAGHUVAJRASANA A /B VINYASA: 16 10 IN Urdhva Mukha Svanasana (EX) Samasthitih VINYASA: 15 ASANA: 8,9 1111 EX Adho Mukha Svanasana ASANA: 8 DRISTI: BROOMADHYA 12 IN jump, head up PARSVA DHANURASANA / DHANURASANA DRISTI: BROOMADHYA 1 IN hands up 13 EX Uttanasana VINYASA: 13 1 IN hands up 2 EX Uttanasana - IN come up ASANA: 6,8,9 2 EX Uttanasana 3 IN head up (EX) Samasthitih DRISTI: NASAGRAI 3 IN head up 4 EX Chaturanga Dandasana 1 IN hands up 4 EX Chaturanga Dandasana 5 IN Urdhva Mukha Svanasana USTRASANA 2 EX Uttanasana 5 IN Urdhva Mukha Svanasana 6 EX Adho Mukha Svanasana VINYASA: 15 3 INININ head up 6 EX Adho Mukha Svanasana 7 IN up ASANA: 8 4 EX Chaturanga Dandasana 7 IN up (EX) land on knees DRISTI: BROOMADHYA 5 IN lift feet (EX) land on knees (IN) hands on waist, bend back 1 IN hands up (EX) gab ankles (IN) hands on waist, bend back 2 EX Uttanasana (IN) Dhanurasana 8 EX hands to ankles 3 IN head up 6 EX roll on right side 5BR LAGHUVAJRASANA 4 EX Chaturanga Dandasana 5BR PARSVA DHANURASANA 5 IN Urdhva Mukha Svanasana 6 EX Adho Mukha Svanasana 7 IN up 7 IN up (EX) land on knees 8 EX hands to heels (IN) hands on waist, bend back 8 EX hands to heels 8 EX hands to heels © AshtangaYoga.info © AshtangaYoga.info -5- -6- Ashtanga Yoga - © AshtangaYoga.info Ashtanga Yoga - © AshtangaYoga.info 2 EX Uttanasana 13 EX Adho Mukha Svanasana DRISTI: NASAGRAI 3 IN head up 14 IN jump, head up 1 IN hands up 4 EX Chaturanga Dandasana 15 EX Uttanasana 2 EX Uttanasana 5 IN Urdhva Mukha Svanasana - IN come up 3 IN head up 6 EX Adho Mukha Svanasana (EX) Samasthitih 4 EX Chaturanga Dandasana 7 IN up 5 IN Urdhva Mukha Svanasana (EX) land between arms BAKASANA A 6 EX Adho Mukha Svanasana 5BR KAPOTASANA A (IN) Dandasana VINYASA: 13 7 IN up 8 EX Padmasana ASANA: 7 (IN) Baddha Padmasana DRISTI: NASAGRAI 1 IN hands up 2 EX Uttanasana 3 IN head up 4 EX Chaturanga Dandasana 9 IN straight arms 5 IN Urdhva Mukha Svanasana (EX) knees in armpits 5BR KAPOTASANA B 6 EX Adho Mukha Svanasana 5BR BAKASANA A 7 IN up 9 EX bend back (EX) feet between hands on the ground 5BR SUPTA VAJRASANA (IN) knees in armpits, lift up 5BR BAKASANA A (EX) hands to waist 8 IN up 10 IN come up 9 EX Chaturanga Dandasana (EX) hands to ground (IN) come up | repeat 10 IN Urdhva Mukha Svanasana 11 IN up (EX) bend back | 33----77 times 11 EX Adho Mukha Svanasana 12 EX Chaturanga Dandasana (EX) hold position 5BR SUPTA VAJRASANA 12 IN jump, head up 13 IN Urdhva Mukha Svanasana 8 IN up (IN) come up 13 EX Uttanasana 14 EX Adho Mukha Svanasana 9 EX Chaturanga DandasanDandasanaaaa - IN come up 15 IN jump, head up 10 IN Urdhva Mukha Svanasana (EX) Samasthitih 16 EX Uttanasana 11 EX Adho Mukha Svanasana - IN come up 12 IN jump, head up BHARDAVAJASANA (EX) Samasthitih 13 EX Uttanasana VINYASA: 20 - IN come up ASANA: 8,14 SUPTA VAJRASANA (EX) Samasthitih DRISTI: PARSVA VINYASA: 15 (EX) hands to the floor 1 IN hands up ASANA: 9 10 IN up BAKASANA B 2 EX Uttanasana DRISTI: NASAGRAI 11 EX Chaturanga Dandasana VINYASA: 13 3 IN head up 1 IN hands up 12 IN Urdhva Mukha Svanasana ASANA: 7 4 EX Chaturanga Dandasana © AshtangaYoga.info © AshtangaYoga.info -7- -8- Ashtanga Yoga - © AshtangaYoga.info Ashtanga Yoga - © AshtangaYoga.info 5 IN Urdhva Mukha Svanasana 1 IN hands up EKA PADA SIRSASANA 13 EX Adho Mukha Svanasana 6 EX Adho Mukha Svanasana 2 EX Uttanasana VINYASA: 22 14 IN jump, left leg over left arm 7 IN up 3 IN head up ASANA: 8,15 (EX) right leg behind head (EX) land between arms 4 EX Chaturanga Dandasana DRISTI: NASAGRAI (IN) hands in front of chest (IN) Dandasana 5 IN Urdhva Mukha Svanasana 1 IN hands up 15 EX bend forward 8 EX left leg beside hip, right leg in lotus 6 EX Adho Mukha Svanasana 2 EX Uttanasana 5BR EKA PADA SIRSASANA (IN) turn right 7 IN up 3 IN head up 16 IN come up 5BR BHARDABHARDAVAJASANAVAJASANA (EX) land between arms 4 EX Chaturanga Dandasana (EX) hands to the floor (IN) Dandasana 5 IN Urdhva Mukha Svanasana 17 IN up 8 EX right leg over left leg 6 EX Adho Mukha Svanasana 18 EX Chaturanga Dandasana (IN) turn right 7 IN jump, right leg over right arm 19 IN Urdhva Mukha Svanasana 5BR ARDHA MATSYENDRASANA (EX) right leg behind head 20 EX Adho Mukha Svanasana (IN) hands in fronfrontt of chest 21 IN jump, head up 22 EX Uttanasana - IN come up (EX) turn front, hands to ground (EX) Samasthitih 9 IN up 10 EX Chaturanga Dandasana DWI PADA SIRSASANA 11 IN Urdhva Mukha Svanasana VINYASA: 14 12 EX Adho Mukha Svanasana (EX) turn front, hands to ground ASANA: 7 13 IN up 9 IN up 8 EX bend forward DRISTI: NASAGRAI (EX) land between arms 10 EX Chaturanga Dandasana 5BR EKA PADA SIRSASANA 1 IN hands up (IN) Dandasana 11 IN Urdhva Mukha Svanasana 2 EX Uttanasana 14 EX right leg besibesidede hip, left leg in lotus 12 EX Adho Mukha Svanasana 3 IN head up (IN) turn left 13 IN up 4 EX Chaturanga Dandasana 5BR BHARDAVAJASANA (EX) land between arms 5 IN Urdhva Mukha Svanasana (EX) turn front, hands to ground (IN) Dandasana 6 EX Adho Mukha Svanasana 15 IN up 14 EX left leg over right leg 7 IN Tittibhasana 16 EX Chaturanga Dandasana (IN) turn left 9 IN come up (EX) legs behind head, hands in fronfrontt of 17 IN Urdhva Mukha Svanasana 5BR ARDHA MATSYENDRASANA (EX) hands to the floor chest 18 EX Adho Mukha Svanasana (EX) turn front, hands to grougroundndndnd 10 IN up 5BR DWI PADA SIRSASANA 19 IN jump, head up 15 IN up 20 EX Uttanasana 16 EX Chaturanga Dandasana - IN come up 17 IN Urdhva Mukha Svanasana (EX) Samasthitih 18 EX Adho Mukha Svanasana 19 IN jump, head up ARDHA MATSYENDRASANA 20 EX Uttanasana VINYASA: 20 - IN come up ASANA: 8,14 (EX) Samasthitih 11 EX Chaturanga Dandasana 8 IN up DRISTI: PARSVA 12 IN Urdhva Mukha Svanasana © AshtangaYoga.info © AshtangaYoga.info -9- -10 - Ashtanga Yoga - © AshtangaYoga.info Ashtanga Yoga - © AshtangaYoga.info 9 IN Chakrasana 3 IN head up (EX) Chaturanga DandasaDandasanananana 4 EX Chaturanga Dandasana 10 IN Urdhva Mukha Svanasana 5 IN Urdhva Mukha Svanasana 11 EX Adho Mukha Svanasana 6 EX Adho Mukha Svanasana 12 IN jump, head up 7 IN up 13 EX Uttanasana (EX) prepare - IN come up 8 IN lift up