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OVERVIEW

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Marichyasana H

Vinyasa Count:

MARICHYASANA H
VINYASA:  18
ASANA:    7,12
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   jump, left leg over left arm
    (EX)  left leg behind head, arms around right knee
    (IN)  turn right
    5BR   MARICHYASANA H
          
    (EX)  hands to the floor,
8    IN   up
9    EX   Chaturanga Dandasana
10   IN   Urdhva Mukha Svanasana
11   EX   Adho Mukha Svanasana
7    IN   jump, left leg over left arm
    (EX)  right leg behind head, arms around left knee
    (IN)  turn left
    5BR   MARICHYASANA H
    (EX)  hands to the floor
13   IN   up
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


TADASANA
VINYASA:
ASANA:
DRISTI:   NASAGRAI


SAMANASNANA
VINYASA:
ASANA:
DRISTI:   Padahayoragrai


PARSVA BAKASANA
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)  knees to right armpit
     IN   lift head
    5BR   PARSVA BAKASANA
    (EX)  head to the ground
9    IN   Muka hasta Sirsasana
10  (EX)  knees to left armpit
     IN   lift head
    5BR   PARSVA BAKASANA
    (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


PUNGA KUKUTASANA
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)  legs in lotus, to the right
     IN   lift head
    5BR   PUNGA KUKUTASANA
    (EX)  head to the ground
9    IN   Muka hasta Sirsasana
10  (EX)  legs in lotus, to the left
     IN   lift head
    5BR   PUNGA KUKUTASANA
    (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 DHANURASANA
VINYASA:  10
ASANA:    5,6
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   lift right foot
    (EX)  gab ankle
    (IN)  lift up
    5BR   EKA PADA DHANURASANA
    (EX)  Chaturanga Dandasana
6    IN   lift left foot
    (EX)  gab ankle
    (IN)  lift up
    5BR   EKA PADA DHANURASANA
    (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 KAPOTASANA
VINYASA:
ASANA:
DRISTI:   NASAGRAI

Marichyasana H - Ashtanga Vinyasa Yoga; scratching on the edge of impossibility - Advanced B Series (Sthira Bhaga).