VINYASA: Adnvanced A Series (Sthira Bhaga) - from Ashtanga Vinyasa Yoga Practice
The traditional technique of Vinyasa in Ashtanga Yoga. - breathing, moving, counting -| ABOUT | ASANA | VINYASA |
- Vinyasas are numbered through from Samasthitih to Samasthitih, but only bold lines are practised.
- The breathing to the Vinyasa is showed as IN / EX. Every Vinyasa has one breath to lead and additional breaths printed in brackets.
- Above the Vinyasa count for a position the name of the Asana is given, with the number of Vinyasas from Samasthitih to Samasthitih, the number which represents the Asana, and the Dristi (= point of gaze).
Further explanations
Ashtanga Vinyasa Yoga transcends gravity in Advanced A Series (Sthira Bhaga).
VASISTHASANA
VINYASA: 18
ASANA: 8,13
DRISTI: Padahayoragrai
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN plank pose
(EX) right hand on grond, left hand on side
8 IN lift left leg and arm
5BR VASISTHASANA
9 EX hand to side, Chaturanga Dandasana
10 IN Urdhva Mukha Svanasana
11 EX Adho Mukha Svanasana
12 IN plank pose
(EX) left hand on grond, right hand on side
13 IN lift right leg and arm
5BR VASISTHASANA
14 EX hand to side, Chaturanga Dandasana
15 IN Urdhva Mukha Svanasana
16 EX Adho Mukha Svanasana
17 IN jump, head up
18 EX Uttanasana
- IN come up
(EX) Samasthitih
VISHWAMITRASANA
VINYASA: 20
ASANA: 7,13
DRISTI: Hastagrai
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN right leg over right arm
(EX) right hand on grond, left hand on side
(IN) lift left arm
5BR VISHWAMITRASANA
8 EX hand to side, then to the ground
9 IN up
10 EX Chaturanga Dandasana
11 IN Urdhva Mukha Svanasana
12 EX Adho Mukha Svanasana
13 IN left leg over left arm
(EX) left hand on grond, right hand on side
(IN) right left arm
5BR VISHWAMITRASANA
14 EX hand to side, then to the ground
15 IN up
16 EX Chaturanga Dandasana
17 IN Urdhva Mukha Svanasana
18 EX Adho Mukha Svanasana
19 IN jump, head up
20 EX Uttanasana
- IN come up
(EX) Samasthitih
KASHYABASANA
VINYASA: 20
ASANA: 8,14
DRISTI: Broomadya
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN jump, right leg over right arm
(EX) right leg behind head
(IN) hands in front of chest
8 EX lean back
(IN) look back
5BR KASHYABASANA
(EX) left leg up, grab foot
9 IN roll up, balance on bottocks
(EX) hands to the floor
(IN) Chakorasana
10 EX Chaturanga Dandasana
11 IN Urdhva Mukha Svanasana
12 EX Adho Mukha Svanasana
13 IN jump, left leg over left arm
(EX) left leg behind head
(IN) hands in front of chest
14 EX lean back
(IN) look back
5BR KASHYABASANA
(EX) right leg up, grab foot
15 IN roll up, balance on bottocks
(EX) hands to the floor
(IN) Chakorasana
16 EX Chaturanga Dandasana
17 IN Urdhva Mukha Svanasana
18 EX Adho Mukha Svanasana
19 IN jump, head up
20 EX Uttanasana
- IN come up
(EX) Samasthitih
CHAKORASANA
VINYASA: 18
ASANA: 8,13
DRISTI: Padahayoragrai
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN jump, right leg over right arm
(EX) right leg behind head
8 IN CHAKORASANA
9 EX Chaturanga Dandasana
10 IN Urdhva Mukha Svanasana
11 EX Adho Mukha Svanasana
12 IN jump, leftt leg over left arm
(EX) left leg behind head
13 IN CHAKORASANA
14 EX Chaturanga Dandasana
15 IN Urdhva Mukha Svanasana
16 EX Adho Mukha Svanasana
17 IN jump, head up
18 EX Uttanasana
- IN come up
(EX) Samasthitih
BHAIRAVASANA
VINYASA: 22
ASANA: 8,15
DRISTI: Hastagrai
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN jump, right leg over right arm
(EX) right leg behind head
(IN) Chakorasana
8 (EX) downward dog with right leg behind head, left arm to side
IN left arm up
5BR BHAIRAVASANA
9 EX left arm to side, downward dog with right leg behind head
10 IN Chakorasana
11 EX Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
14 IN jump, left leg over left arm
(EX) left leg behind head
(IN) Chakorasana
15 (EX) downward dog with leftt leg behind head, right arm to side
IN right arm up
5BR BHAIRAVASANA
16 EX right arm to side, downward dog with left leg behind head
17 IN Chakorasana
18 EX Chaturanga Dandasana
19 IN Urdhva Mukha Svanasana
20 EX Adho Mukha Svanasana
21 IN jump, head up
22 EX Uttanasana
- IN come up
(EX) Samasthitih
SKANDASANA
VINYASA: 20
ASANA: 8,15
DRISTI: Hastagrai
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN jump, right leg over right arm
(EX) right leg behind head
(IN) Chakorasana
8 EX left foot on the ground with right leg behind head
5BR SKANDASANA
9 IN Chakorasana
10 EX Chaturanga Dandasana
11 IN Urdhva Mukha Svanasana
12 EX Adho Mukha Svanasana
13 IN jump, left leg over leftt arm
(EX) left leg behind head
(IN) Chakorasana
14 EX right foot on the ground with left leg behind head
5BR SKANDASANA
15 IN Chakorasana
16 EX Chaturanga Dandasana
17 IN Urdhva Mukha Svanasana
18 EX Adho Mukha Svanasana
19 IN jump, head up
20 EX Uttanasana
- IN come up
(EX) Samasthitih
DURVASANA
VINYASA: 20
ASANA: 8,15
DRISTI: Urdhva
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN jump, right leg over right arm
(EX) right leg behind head
(IN) Chakorasana
8 (EX) Skandasana
IN come up
5BR DURVASANA
(EX) Skandasana
9 IN Chakorasana
10 EX Chaturanga Dandasana
11 IN Urdhva Mukha Svanasana
12 EX Adho Mukha Svanasana
13 IN jump, left leg over left arm
(EX) left leg behind head
(IN) Chakorasana
14 (EX) Skandasana
IN come up
5BR DURVASANA
(EX) Skandasana
15 IN Chakorasana
16 EX Chaturanga Dandasana
17 IN Urdhva Mukha Svanasana
18 EX Adho Mukha Svanasana
19 IN jump, head up
20 EX Uttanasana
- IN come up
(EX) Samasthitih
URDHVA KUKUTASANA A
VINYASA: 14
ASANA: 8
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) head to ground
(IN) Muka hasta Sirsasana
8 (EX) legs in lotus, down
IN lift head
5BR URDHVA KUKUTASANA A
(EX) hold position
9 IN all the way up
10 EX Chaturanga Dandasana
11 IN Urdhva Mukha Svanasana
12 EX Adho Mukha Svanasana
13 IN jump, head up
14 EX Uttanasana
- IN come up
(EX) Samasthitih
URDHVA KUKUTASANA B
VINYASA: 15
ASANA: 9
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) land between arms
(IN) Dandasana
8 EX Padmasana
9 IN lift up
5BR URDHVA KUKUTASANA B
(EX) hold position
10 IN all the way up
11 EX Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
14 IN jump, head up
15 EX Uttanasana
- IN come up
(EX) Samasthitih
URDHVA KUKUTASANA C
VINYASA: 15
ASANA: 9
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) land between arms
(IN) Dandasana
8 EX Padmasana, hands in front of the knees
9 IN slip up
5BR URDHVA KUKUTASANA C
(EX) hold position
10 IN all the way up
11 EX Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
14 IN jump, head up
15 EX Uttanasana
- IN come up
(EX) Samasthitih
GALAVASANA
VINYASA: 15
ASANA: 8,10
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) head to ground
(IN) Muka hasta Sirsasana
8 (EX) right lower leg in armpits
IN lift head
5BR GALAVASANA
(EX) head to the ground
9 IN Muka hasta Sirsasana
10 (EX) left lower leg in armpits
IN lift head
5BR GALAVASANA
(EX) head to the ground
11 IN Muka hasta Sirsasana
12 EX Chaturanga Dandasana
13 IN Urdhva Mukha Svanasana
14 EX Adho Mukha Svanasana
15 IN jump, head up
16 EX Uttanasana
- IN come up
(EX) Samasthitih
EKA PADA BAKASANA A
VINYASA: 15
ASANA: 8,10
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) head to ground
(IN) Muka hasta Sirsasana
8 (EX) right knee in armpit
IN lift head
5BR EKA PADA BAKASANA A
(EX) head to the ground
9 IN Muka hasta Sirsasana
10 (EX) left knee in armpit
IN lift head
5BR EKA PADA BAKASANA A
(EX) head to the ground
11 IN Muka hasta Sirsasana
12 EX Chaturanga Dandasana
13 IN Urdhva Mukha Svanasana
14 EX Adho Mukha Svanasana
15 IN jump, head up
16 EX Uttanasana
- IN come up
(EX) Samasthitih
EKA PADA BAKASANA B
VINYASA: 15
ASANA: 8,10
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) head to ground
(IN) Muka hasta Sirsasana
8 (EX) right knee in armpit, left leg down
IN lift head
5BR EKA PADA BAKASANA B
(EX) head to the ground
9 IN Muka hasta Sirsasana
10 (EX) left knee in armpit, right leg down
IN lift head
5BR EKA PADA BAKASANA B
(EX) head to the ground
11 IN Muka hasta Sirsasana
12 EX Chaturanga Dandasana
13 IN Urdhva Mukha Svanasana
14 EX Adho Mukha Svanasana
15 IN jump, head up
16 EX Uttanasana
- IN come up
(EX) Samasthitih
KOUNDINYASANA A
VINYASA: 15
ASANA: 8,10
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) head to ground
(IN) Muka hasta Sirsasana
8 (EX) straight legs to the right
IN lift head
5BR KOUNDINYASANA A
(EX) head to the ground
9 IN Muka hasta Sirsasana
10 (EX) straight legs to the left
IN lift head
5BR KOUNDINYASANA A
(EX) head to the ground
11 IN Muka hasta Sirsasana
12 EX Chaturanga Dandasana
13 IN Urdhva Mukha Svanasana
14 EX Adho Mukha Svanasana
15 IN jump, head up
16 EX Uttanasana
- IN come up
(EX) Samasthitih
KOUNDINYASANA B
VINYASA: 15
ASANA: 8,10
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) head to ground
(IN) Muka hasta Sirsasana
8 (EX) straight legs to the right, seperate legs
IN lift head
5BR KOUNDINYASANA B
(EX) head to the ground
9 IN Muka hasta Sirsasana
10 (EX) straight legs to the left, seperate legs
IN lift head
5BR KOUNDINYASANA B
(EX) head to the ground
11 IN Muka hasta Sirsasana
12 EX Chaturanga Dandasana
13 IN Urdhva Mukha Svanasana
14 EX Adho Mukha Svanasana
15 IN jump, head up
16 EX Uttanasana
- IN come up
(EX) Samasthitih
ASHTAVAKRASANA A
VINYASA: 15
ASANA: 8,10
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) head to ground
(IN) Muka hasta Sirsasana
8 (EX) fold legs to the right
IN lift head
5BR ASHTAVAKRASANA A
(EX) head to the ground
9 IN Muka hasta Sirsasana
10 (EX) fold legs to the left
IN lift head
5BR ASHTAVAKRASANA A
(EX) head to the ground
11 IN Muka hasta Sirsasana
12 EX Chaturanga Dandasana
13 IN Urdhva Mukha Svanasana
14 EX Adho Mukha Svanasana
15 IN jump, head up
16 EX Uttanasana
- IN come up
(EX) Samasthitih
ASHTAVAKRASANA B
VINYASA: 13
ASANA: 7,8
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) fold legs to the right
5BR ASHTAVAKRASANA B
(IN) up
8 EX fold legs to the left
5BR ASHTAVAKRASANA B
(IN) up
9 EX Chaturanga Dandasana
10 IN Urdhva Mukha Svanasana
11 EX Adho Mukha Svanasana
12 IN jump, head up
13 EX Uttanasana
- IN come up
(EX) Samasthitih
PURNA MATSYENDRASANA
VINYASA: 20
ASANA: 8,14
DRISTI: PARSVA
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) land between arms
(IN) Dandasana
8 EX left leg in lotus, right leg over left leg
(IN) turn right
5BR PURNA MATSYENDRASANA
(EX) turn front, hands to ground
9 IN up
10 EX Chaturanga Dandasana
11 IN Urdhva Mukha Svanasana
12 EX Adho Mukha Svanasana
13 IN up
(EX) land between arms
(IN) Dandasana
14 EX right leg in lotus, left leg over right leg
(IN) turn left
5BR PURNA MATSYENDRASANA
(EX) turn front, hands to ground
15 IN up
16 EX Chaturanga Dandasana
17 IN Urdhva Mukha Svanasana
18 EX Adho Mukha Svanasana
19 IN jump, head up
20 EX Uttanasana
- IN come up
(EX) Samasthitih
VIRANCHASANA A
VINYASA: 20
ASANA: 8,9,14,15
DRISTI: NASAGRAI, URDHVA, NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) land between arms
(IN) Dandasana
8 EX left leg in lotus,
(IN) right leg over right arm
(EX) right leg behind head
(IN) hands in front of the chest
5BR VIRANCHASANA A
(EX) hands to the ground
9 IN lift up
5BR VIRANCHASANA A
10 EX Chaturanga Dandasana
11 IN Urdhva Mukha Svanasana
12 EX Adho Mukha Svanasana
13 IN up
(EX) land between arms
(IN) Dandasana
14 EX right leg in lotus,
(IN) left leg over leftt arm
(EX) left leg behind head
(IN) hands in front of the chest
5BR VIRANCHASANA A
(EX) hands to the ground
15 IN lift up
5BR VIRANCHASANA A
16 EX Chaturanga Dandasana
17 IN Urdhva Mukha Svanasana
18 EX Adho Mukha Svanasana
19 IN jump, head up
20 EX Uttanasana
- IN come up
(EX) Samasthitih
VIRANCHASANA B
VINYASA: 24
ASANA: 8,9,10,16,17,18
DRISTI: NASAGRAI, PADAHAYORAGRAI, PARSVA
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) land between arms
(IN) Dandasana
8 EX right leg in Janu Shirshasana C
(IN) twist right foot, grab left foot
5BR VIRANCHASANA B
9 EX bend forward
5Br VIRANCHASANA B
10 IN head up
(EX) left leg in lotus
(IN) turn left
5BR VIRANCHASANA B
(EX) hands to ground
11 IN up
12 EX Chaturanga Dandasana
13 IN Urdhva Mukha Svanasana
14 EX Adho Mukha Svanasana
15 IN up
(EX) land between arms
(IN) Dandasana
16 EX left leg in Janu Shirshasana C
(IN) twist left foot, grab right foot
5BR VIRANCHASANA B
17 EX bend forward
5Br VIRANCHASANA B
18 IN head up
(EX) right leg in lotus
(IN) turn right
5BR VIRANCHASANA B
(EX) hands to ground
19 IN up
20 EX Chaturanga Dandasana
21 IN Urdhva Mukha Svanasana
22 EX Adho Mukha Svanasana
23 IN jump, head up
24 EX Uttanasana
- IN come up
(EX) Samasthitih
VIPARITA DANDASNA
VINYASA: 15
ASANA: 9
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) take position
8 IN Baddha Hasta Sirsasana
9 EX legs to the ground
5BR VIPARITA DANDASNA
10 IN Baddha Hasta Sirsasana
11 EX Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
14 IN jump, head up
15 EX Uttanasana
- IN come up
(EX) Samasthitih
EKA PADA VIPARITA DANDASNA
VINYASA: 18
ASANA: 10,12
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) take position
8 IN Baddha Hasta Sirsasana
9 EX Viparita Dandasana
10 IN right leg up
5BR EKA PADA VIPARITA DANDASNA
11 EX Viparita Dandasana
12 IN left leg up
5BR EKA PADA VIPARITA DANDASNA
13 IN Baddha Hasta Sirsasana
14 EX Chaturanga Dandasana
15 IN Urdhva Mukha Svanasana
16 EX Adho Mukha Svanasana
17 IN jump, head up
18 EX Uttanasana
- IN come up
(EX) Samasthitih
VIPARITA SALABHASANA
VINYASA: 10
ASANA: 5
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana, lie down
5 IN lift feet
5BR VIPARITA SALABHASANA
6 EX lower feet, Chaturanga Dandasana
7 IN Urdhva Mukha Svanasana
8 EX Adho Mukha Svanasana
9 IN jump, head up
10 EX Uttanasana
- IN come up
(EX) Samasthitih
GANDA BHERUNDASANA
VINYASA: 11
ASANA: 5
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana, lie down
5 IN Viparita Salabhasana
(EX) Feet to the ground, grab feet with hands
5BR GANDA BHERUNDASANA
6 IN up
7 EX Chaturanga Dandasana
8 IN Urdhva Mukha Svanasana
9 EX Adho Mukha Svanasana
10 IN jump, head up
11 EX Uttanasana
- IN come up
(EX) Samasthitih
HANUMANASANA
VINYASA: 20
ASANA: 8,14
DRISTI: PADAHAYORAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN right leg vorward
(EX) square hip
(IN) arms up
8 EX bend forward
5BR HANUMANASANA
9 IN head up
(EX) hands to the ground
10 IN up
(EX) Chaturanga Dandasana
11 IN Urdhva Mukha Svanasana
12 EX Adho Mukha Svanasana
13 IN left leg vorward
(EX) square hip
(IN) arms up
14 EX bend forward
5BR HANUMANASANA
15 IN head up
(EX) hands to the ground
16 IN up
(EX) Chaturanga Dandasana
17 IN Urdhva Mukha Svanasana
18 EX Adho Mukha Svanasana
19 IN jump, head up
20 EX Uttanasana
- IN come up
(EX) Samasthitih
SUPTA TRIVIKRMASANA
VINYASA: 16
ASANA: 8,10
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) lie down
8 IN right leg up
(EX) right toes to ground
5BR SUPTA TRIVIKRMASANA
9 IN right leg up
(EX) lie down
10 IN right leg up
(EX) right toes to ground
5BR SUPTA TRIVIKRMASANA
11 IN right leg up
(EX) lie down
12 IN Chakrasana
(EX) Chaturanga Dandasana
13 IN Urdhva Mukha Svanasana
14 EX Adho Mukha Svanasana
15 IN jump, head up
16 EX Uttanasana
- IN come up
(EX) Samasthitih
DIGASANA A / B
VINYASA: 9
ASANA: 2,3,7,8
DRISTI: Angusta Ma Dya
1 IN hands up
2 EX Uttanasana
3 IN lift right leg and arms, look to thumbs
5BR DIGASANA A
4 EX hands back
5BR DIGASANA B
5 IN hands front
5BR DIGASANA A
6 EX Uttanasana
7 IN lift left leg and arms, look to thumbs
5BR DIGASANA A
8 EX hands back
5BR DIGASANA B
9 IN hands front
5BR DIGASANA A
10 EX Uttanasana
- IN come up
(EX) Samasthitih
TRIVIKRMASANA
VINYASA: 3
ASANA: 1,3
DRISTI: NASAGRAI
1 IN lift right leg
(EX) right leg to body
5BR TRIVIKRMASANA
2 IN straight arms
(EX) foot to ground
3 IN lift left leg
(EX) left leg to body
5BR TRIVIKRMASANA
- IN straight arms
(EX) Samasthitih
NATA RAJASANA
VINYASA: 7
ASANA: 2,3,6,7
DRISTI: HASTAGRAI, NASAGRAI
1 IN Utthita Hasta Padangusthasana
2 EX right leg back
(IN) open chest
(EX) head to the foot
5BR NATA RAJASANA A
3 IN stretch left arm to the front
5BR NATA RAJASANA B
4 EX Samasthitih
5 IN Utthita Hasta Padangusthasana
6 EX left leg back
(IN) open chest
(EX) head to the foot
5BR NATA RAJASANA A
7 IN stretch right arm to the front
5BR NATA RAJASANA B
- EX Samasthitih
RAJA KAPOTASANA
VINYASA: 10
ASANA: 5
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana, lie down
5 IN lift chest and feet
5BR RAJA KAPOTASANA
6 EX Chaturanga Dandasana
7 IN Urdhva Mukha Svanasana
8 EX Adho Mukha Svanasana
9 IN jump, head up
10 EX Uttanasana
- IN come up
(EX) Samasthitih
EKA PADA RAJA KAPOTASANA
VINYASA: 20
ASANA: 8,14
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN right leg forward
8 EX bend left leg, grab foot
(IN) open chest
(EX) head to foot
5Br EKA PADA RAJA KAPOTASANA
9 IN head up
(EX) hands to the ground
10 IN up
(EX) Chaturanga Dandasana
11 IN Urdhva Mukha Svanasana
12 EX Adho Mukha Svanasana
13 IN left leg forward
14 EX bend right leg, grab foot
(IN) open chest
(EX) head to foot
5Br EKA PADA RAJA KAPOTASANA
15 IN head up
(EX) hands to the ground
16 IN up
(EX) Chaturanga Dandasana
17 IN Urdhva Mukha Svanasana
18 EX Adho Mukha Svanasana
19 IN jump, head up
20 EX Uttanasana
- IN come up
(EX) Samasthitih
URDHVA DHANURASANA
VINYASA: 15
ASANA: 9
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) lie down
8 IN lift legs and hands
(EX) prepare
9 IN lift up
5BR URDHVA DHANURASANA
IN come up | Repeat
EX hands to the ground | 3 times
IN handstand |
EX feet to the ground |
5BR URDHVA DHANURASANA |
- IN stand up
(EX) Samasthitih
PASCHIMATTANASANA
VINYASA: 16
ASANA: 9
DRISTI: PADHAYORAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) Dandasana
8 IN take big toes, arms straight, head up
9 EX bend forward
5BR PASCHIMATTANASANA
10 IN head up, arms straight
(EX) hands to the floor
11 IN up
12 EX Chaturanga Dandasana
13 IN Urdhva Mukha Svanasana
14 EX Adho Mukha Svanasana
15 IN jump, head up
16 EX Uttanasana
- IN come up
(EX) Samasthitih
Surya Namaskara A
Adnvanced A Series (3)