Standing Sequence - Merchant City Yoga€¦ · Roll through Chakrasana OR Roll up to sitting & take...
Transcript of Standing Sequence - Merchant City Yoga€¦ · Roll through Chakrasana OR Roll up to sitting & take...
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