“B” Sun Salutations x5 - yogadotcalm.comyogadotc/assets/uploads/Primary_Series... · Janu...
Transcript of “B” Sun Salutations x5 - yogadotcalm.comyogadotc/assets/uploads/Primary_Series... · Janu...
© yogadotcalm 2002 (illustrations by John Scott and Ian Buchanan)
Padangustasana5 breaths
nose or navel
Prasarita Padottanasana A, B, C, D5 breaths in each
Parshvotannasana5 breaths (Right, Left)
Utthita Hasta Padangustasana A, B, C, D5 breaths (Right, Left)
A B C D
Virabhadrasana A5 breaths (Right, Left)
hands
Virabhadrasana B5 breaths (Left, Right)
distant spot
Ardha Badha Padmottanasana
(Right, Left)5 breaths
nose
Utkatasana5 breaths
hands
Dandasana5 breaths
toes
Padahastasana5 breaths
Utthita Trikonasana5 breaths (Right, Left)
Parvritta Trikonasana5 breaths (Right, Left)
Utthita Parshvakonasana5 breaths (Right, Left)
Parvritta (twist) Parshvakonasana5 breaths (Right, Left)
nose or navelnose or big toe
A: big toe, B: distant spot, C: big toe, D: big toe
one exhale tochaturangadandasana
(push up)
jump to topof mat
(samastithi)
nose or navel hand hand hand sky, hand or fingers
“A” Sun Salutations x5
“B” Sun Salutations x5
Marichyasana D(Right lotus, Left lotus)
5 breathsdistant spot
Marichyasana A(Right up, Left up)
5 breathsbig toe
Janu Shirshasana A(Right up, Left up)
5 breathsbig toe
Marichyasana C(Right up, Left up)
5 breathsdistant spot
Janu Shirshasana B(Right up, Left up)
5 breaths big toe
Purvottanasana5 breaths
3rd eye or distant spot
Janu Shirshasana C(Right up, Left up)
5 breaths(thighs 45° angle)
big toe
Ardha Baddha Padma Paschimattanasana
(Right lotus , Left lotus)5 breaths
big toe
T
T
T
T T
T T
T
Marichyasana B(Right lotus, Left lotus)
5 breathsnose
Primary Series Sequence
one inhale fromdownward dogto Utkatasana
Triangmukhaekapadapaschimattanasana
(Right back , Left back)5 breaths
big toe
A B C D
© yogadotcalm 2002 (illustrations by John Scott and Ian Buchanan)
Baddha Konasana A,B,CA, Sit Tall, B: Bow Forward, C:Head to Feet
5 breaths
Navasana3-5 breaths x 3-5 times
lift off after eachtoes/nose
Utpluthih10-25 breaths
nose
savasana10-30 minutes
om, shantihnamaste
AB
C
transitioninhale
titthibhasanatransition
Primary Series Sequence - Sheet 2
Bhujapidasana5 breaths
nose, then feet
Kurmasana5 breaths3rd eye
Supta Kurmasana5 breaths3rd eye
Garbha Pindasana5 breaths
nose
Kukkutasana5 breaths
nose
Ubhaya Padangusthasana5 breaths
3rd eye (face up)
Urdhva MukhaPaschimattanasana
5 breathstoes
Setu Bandhasana5 breaths
nose
Salamba Sarvangasana10-25 breathsnose or navel
Halasana8-10 breathsnose or navel
Matsyasana8-10 breaths
3rd eye
Uttanapadasana8-10 breaths
3rd eye or nose Shirhsasana10-25 breaths
nose
Balasana2 minutes breathing
forehead on floor
Karnapidasana8-10 breathsnose or navel
Urdhva Padmasana8-10 breathsnose or navel
Pindasana8-10 breathsnose or navel
Urdhva Dhanurasana3x - 5 breaths each
nose
advanced back bends(drop backs with teacher)
are done beforePaschimattanasana
optional
inhale legsup to vertical
exhale legs brush floor
5 times
transition(inhale roll up)
transition(inhale roll up)
Upavishta Konasana5 breaths3rd eye
Urdhva Upavishta Konasana5 breaths3rd eye
Supta Konasana5 breaths
nose
transitionexhale to Upavishta Konasana
Supta Padangustasana A,B,C(Right ABC , Left ABC)
5 breathsA: big toe, B: distant spot, C: big toe
9 rollsclockwise