Ashtanga Yoga Half Primary Series Sun Salutations www.merchantcityyoga.com Surya Namaskara A (3 times) Surya Namaskara B (3 times) Standing Sequence T T T Padangushtasana Pada Hastasana Utthita Trikonasana Parivrta Trikonasana Utthita Parshvakonasana Parivrta Parshvakonasana Prasarita Padottanasana A Prasarita Padottanasana B (Hold big toes) (Hands under feet) 5 breaths R ~ L 5 breaths R ~ L 5 breaths R ~ L 5 breaths R ~ L 5 breaths 5 breaths 5 breaths 5 breaths Drishti hand Drishti hand Drishti hand Drishti hand Drishti nose Drishti nose Drishti nose Drishti nose T T V V V Prasarita Padottanasana C Prasarita Padottanasana D Parshvottanasana Utthita Hasta Padangushtasana Ardha Baddha Utkatasana Virabhadrasana A Virabhadrasana B 5 breaths 5 breaths (Hands in reverse prayer) 5 breaths each position R ~ L Padmottanasana 5 breaths 5 breaths R ~ L 5 breaths L ~ R Drishti nose Drishti nose 5 breaths R ~ L Drishti toes, out to the side (Half lotus) Drishti thumbs Drishti thumbs Drishti hand Drishti nose 5 breaths R ~ L Drishti nose T Top of mat V Vinyasa © Merchant City Yoga 2020 (Half) Primary Series V V V V Dandasana Pashimottanasana A Pashimottanasana B Pashimottanasana C Purvottanasana Ardha Baddha Padma Triang Mukha Ekapada 5 breaths (Hold big toes) (Hold outside of feet) (Hold wrist beyond feet) 5 breaths Pashimottanasana Pashimottanasana Drishti toes 5 breaths 5 breaths 5 breaths Drishti nose or 3rd eye 5 breaths R ~ L 5 breaths R ~ L Drishti toes Drishti toes Drishti toes Drishti toes Drishti toes V V V V V V V V Janushirshasana A Janushirshasana B Janushirshasana C Marichyasana A Marichyasana B Marichyasana C Marichyasana D Navasana (Foot to inner thigh) (Heel to anus) (Arch of foot to inner thigh) 5 breaths R ~ L (Left leg into half 5 breaths R ~ L (Left leg into half 3 times, 5 breaths 5 breaths R ~ L 5 breaths R ~ L 5 breaths R ~ L Drishti toes lotus first) Drishti over shoulder lotus first) Drishti toes Drishti toes Drishti toes Drishti toes 5 breaths R ~ L 5 breaths R ~ L Drishti nose Drishti over shoulder (Partial) Finishing Sequence V V Urdhva Dhanurasana Roll through Chakrasana OR Pashimottanasana Salamba Sarvangasana Halasana Karnapidasana Modified Matsyasana Uttana Padasana 3 times, 5 breaths Roll up to sitting & take a vinyasa 10 breaths 10-25 breaths 8-10 breaths 8-10 breaths 10 breaths 10 breaths Drishti nose Drishti toes Drishti nose Drishti nose Drishti nose Drishti nose Drishti nose V V V Roll through Chakrasana OR Shirshasana OR preparation Balasana Baddha Padmasana OR Padmasana (Jnana mudra) OR Modified Uthpluthi Take rest Roll up to sitting & take a vinyasa 10-25 breaths 10 breaths Cross legged sitting position Cross legged sitting position 10 breaths 7-10 minutes Drishti nose 10 breaths 10-25 breaths Drishti nose Drishti 3rd eye Drishti nose T Top of mat V Vinyasa © Merchant City Yoga 2020.