Ashtanga Yoga Half Primary Series

Surya Namaskara A(3 times)

© Merchant City Yoga 2020Top of mat Vinyasa

Padangushtasana(Hold big toes)

5 breathsDrishti nose

Pada Hastasana(Hands under feet)

5 breathsDrishti nose

Utthita Trikonasana5 breaths R ~ L

Drishti hand

Parivrta Trikonasana5 breaths R ~ L

Drishti hand

Utthita Parshvakonasana5 breaths R ~ L

Drishti hand

Parivrta Parshvakonasana5 breaths R ~ L

Drishti hand

Prasarita Padottanasana A5 breaths

Drishti nose

Prasarita Padottanasana B5 breaths

Drishti nose

Prasarita Padottanasana C5 breaths

Drishti nose

Prasarita Padottanasana D5 breaths

Drishti nose

Parshvottanasana(Hands in reverse prayer)

5 breaths R ~ LDrishti nose

Utthita Hasta Padangushtasana5 breaths each position R ~ L

Drishti toes, out to the side

Ardha Baddha Padmottanasana

(Half lotus)5 breaths R ~ L

Drishti nose

Utkatasana5 breaths

Drishti thumbs

Virabhadrasana A5 breaths R ~ LDrishti thumbs

Virabhadrasana B5 breaths L ~ R

Drishti hand

T

T V

T T

T T V VV

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Standing Sequence

Surya Namaskara B(3 times)

© Merchant City Yoga 2020Top of mat VinyasaT V

Marichyasana B(Left leg into half

lotus first)5 breaths R ~ L

Drishti nose

Marichyasana C5 breaths R ~ L

Drishti over shoulder

Marichyasana D(Left leg into half

lotus first)5 breaths R ~ L

Drishti over shoulder

Marichyasana A5 breaths R ~ L

Drishti toes

Modified Matsyasana10 breaths

Drishti nose

Uttana Padasana10 breaths

Drishti nose

Shirshasana OR preparation10-25 breaths

Drishti nose

Balasana10 breaths

Baddha Padmasana OR Cross legged sitting position

10 breathsDrishti 3rd eye

Padmasana (Jnana mudra) ORCross legged sitting position

10-25 breathsDrishti nose

Modified Uthpluthi10 breaths

Drishti nose

Take rest7-10 minutes

Urdhva Dhanurasana3 times, 5 breaths

Drishti nose

Roll through Chakrasana ORRoll up to sitting & take a vinyasa

Roll through Chakrasana ORRoll up to sitting & take a vinyasa

Pashimottanasana10 breathsDrishti toes

Salamba Sarvangasana10-25 breaths

Drishti nose

Halasana8-10 breathsDrishti nose

Karnapidasana8-10 breathsDrishti nose

Navasana3 times, 5 breaths

Drishti toes

V V V V V

V

V V V

V

(Partial) Finishing Sequence

Dandasana5 breaths

Drishti toes

Pashimottanasana A(Hold big toes)

5 breathsDrishti toes

Pashimottanasana B(Hold outside of feet)

5 breathsDrishti toes

Pashimottanasana C(Hold wrist beyond feet)

5 breathsDrishti toes

(Half) Primary Series

Purvottanasana5 breaths

Drishti nose or 3rd eye

Ardha Baddha Padma Pashimottanasana

5 breaths R ~ LDrishti toes

Triang Mukha Ekapada Pashimottanasana

5 breaths R ~ LDrishti toes

Janushirshasana B(Heel to anus)

5 breaths R ~ LDrishti toes

Janushirshasana C(Arch of foot to inner thigh)

5 breaths R ~ LDrishti toes

Janushirshasana A(Foot to inner thigh)

5 breaths R ~ LDrishti toes

V V V V

V V V