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OVERVIEW

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Gomukhasana A

Vinyasa Count:

GOMUKHASANA A / B
VINYASA:  22
ASANA:    8,9,15,16
DRISTI:   NASAGRAI, 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   up
    (EX)  land between arms
    (IN)  Dandasana
8    EX   right leg over left leg, hands to knees
    5BR   GOMUKHASANA A
          
9   IN    right arm up, left arm down
    5BR   GOMUKHASANA B
          
    (EX)  hands to ground
10   IN   up
11   EX   Chaturanga Dandasana
12   IN   Urdhva Mukha Svanasana
13   EX   Adho Mukha Svanasana
14   IN   up
    (EX)  land between arms
    (IN)  Dandasana
15   EX   left leg over right leg, hands to knees
    5BR   GOMUKHASANA A
16  IN    left arm up, right arm down
    5BR   GOMUKHASANA B
    (EX)  hands to ground
17   IN   up
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

Gomukhasana A - Intermediate Series (Nadi Shodana / second serie) brings the Ashtanga Vinyasa Yoga Practice from an physical to an more energetic level.