Vinyasa - Surya Namaskara
2
Ashtanga Yoga - © AshtangaYoga.info © AshtangaYoga.info -1- Surya Namaskara Surya Namaskara Surya Namaskara Surya Namaskara Further explanations: AshtangaYoga.info ASHTANGA YOGA MANTRA ASHTANGA YOGA MANTRA ASHTANGA YOGA MANTRA ASHTANGA YOGA MANTRA Om Om Om Om vande gurunam caranaravinde vande gurunam caranaravinde vande gurunam caranaravinde vande gurunam caranaravinde sandarshita svatma sukha va bodhe sandarshita svatma sukha va bodhe sandarshita svatma sukha va bodhe sandarshita svatma sukha va bodhe nih sreyase jangalika yamane nih sreyase jangalika yamane nih sreyase jangalika yamane nih sreyase jangalika yamane samsara halahala mohasahantyai samsara halahala mohasahantyai samsara halahala mohasahantyai samsara halahala mohasahantyai abahu purushakaram abahu purushakaram abahu purushakaram abahu purushakaram shankacakrasi dharinam shankacakrasi dharinam shankacakrasi dharinam shankacakrasi dharinam sahasra sh sahasra sh sahasra sh sahasra shirasam svetam irasam svetam irasam svetam irasam svetam pranamami Patanjalim pranamami Patanjalim pranamami Patanjalim pranamami Patanjalim Om Om Om Om SURYA NAMASKARA A | Repeat 5 times SURYA NAMASKARA A | Repeat 5 times SURYA NAMASKARA A | Repeat 5 times SURYA NAMASKARA A | Repeat 5 times VINYASA: 9 DRISTI: ANGUSTA MA DYA, NASAGRAI, NABI CHAKRA, BROOMADHYA repeat 5 times 1 IN thumb hands up 1 IN thumb hands up 1 IN thumb hands up 1 IN thumb hands up 2 EX nose UTTANASANA 2 EX nose UTTANASANA 2 EX nose UTTANASANA 2 EX nose UTTANASANA 3 IN third eye head up 3 IN third eye head up 3 IN third eye head up 3 IN third eye head up 4 EX nose CHATURANGA 4 EX nose CHATURANGA 4 EX nose CHATURANGA 4 EX nose CHATURANGA DANDASANA DANDASANA DANDASANA DANDASANA 5 IN third eye URDHVA MUKHA 5 IN third eye URDHVA MUKHA 5 IN third eye URDHVA MUKHA 5 IN third eye URDHVA MUKHA SVANASANA SVANASANA SVANASANA SVANASANA 6 EX navel hips up 6 EX navel hips up 6 EX navel hips up 6 EX navel hips up 5BR ADHO MUKHA 5BR ADHO MUKHA 5BR ADHO MUKHA 5BR ADHO MUKHA SVANASANA SVANASANA SVANASANA SVANASANA 7 IN third eye jump, head up 7 IN third eye jump, head up 7 IN third eye jump, head up 7 IN third eye jump, head up Ashtanga Yoga - © AshtangaYoga.info © AshtangaYoga.info -2- 8 EX nose UTTANASANA 8 EX nose UTTANASANA 8 EX nose UTTANASANA 8 EX nose UTTANASANA 9 IN thumb hands up 9 IN thumb hands up 9 IN thumb hands up 9 IN thumb hands up - - - EX nose SAMASTHITIH EX nose SAMASTHITIH EX nose SAMASTHITIH EX nose SAMASTHITIH SURYANAMASKARA B | R SURYANAMASKARA B | R SURYANAMASKARA B | R SURYANAMASKARA B | Repeat 5 times epeat 5 times epeat 5 times epeat 5 times VINYASA: 17 DRISTI: ANGUSTA MA DYA, NASAGRAI, NABI CHAKRA, BROOMADHYA repeat 5 times 1 IN thumb UTKATASANA 1 IN thumb UTKATASANA 1 IN thumb UTKATASANA 1 IN thumb UTKATASANA 2 EX nose UTTANASANA 2 EX nose UTTANASANA 2 EX nose UTTANASANA 2 EX nose UTTANASANA 3 IN third eye head up 3 IN third eye head up 3 IN third eye head up 3 IN third eye head up 4 EX nose CHATUR 4 EX nose CHATUR 4 EX nose CHATUR 4 EX nose CHATURANGA ANGA ANGA ANGA DANDASANA DANDASANA DANDASANA DANDASANA 5 IN third eye URDHVA MUKHA 5 IN third eye URDHVA MUKHA 5 IN third eye URDHVA MUKHA 5 IN third eye URDHVA MUKHA SVANASANA SVANASANA SVANASANA SVANASANA 6 EX navel ADHO MUKHA SVANASANA 6 EX navel ADHO MUKHA SVANASANA 6 EX navel ADHO MUKHA SVANASANA 6 EX navel ADHO MUKHA SVANASANA
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Transcript of Vinyasa - Surya Namaskara
Ashtanga Yoga - © AshtangaYoga.info
© AshtangaYoga.info
-1-
Surya NamaskaraSurya NamaskaraSurya NamaskaraSurya Namaskara Further explanations: AshtangaYoga.info
ASHTANGA YOGA MANTRAASHTANGA YOGA MANTRAASHTANGA YOGA MANTRAASHTANGA YOGA MANTRA OmOmOmOm
vande gurunam caranaravindevande gurunam caranaravindevande gurunam caranaravindevande gurunam caranaravinde
sandarshita svatma sukha va bodhesandarshita svatma sukha va bodhesandarshita svatma sukha va bodhesandarshita svatma sukha va bodhe
nih sreyase jangalika yamanenih sreyase jangalika yamanenih sreyase jangalika yamanenih sreyase jangalika yamane
samsara halahala mohasahantyaisamsara halahala mohasahantyaisamsara halahala mohasahantyaisamsara halahala mohasahantyai
abahu purushakaramabahu purushakaramabahu purushakaramabahu purushakaram
shankacakrasi dharinamshankacakrasi dharinamshankacakrasi dharinamshankacakrasi dharinam
sahasra shsahasra shsahasra shsahasra shirasam svetamirasam svetamirasam svetamirasam svetam
pranamami Patanjalimpranamami Patanjalimpranamami Patanjalimpranamami Patanjalim
OmOmOmOm
SURYA NAMASKARA A | Repeat 5 timesSURYA NAMASKARA A | Repeat 5 timesSURYA NAMASKARA A | Repeat 5 timesSURYA NAMASKARA A | Repeat 5 times
VINYASA: 9
DRISTI: ANGUSTA MA DYA, NASAGRAI,
NABI CHAKRA, BROOMADHYA
repeat 5 times
1 IN thumb hands up1 IN thumb hands up1 IN thumb hands up1 IN thumb hands up
2 EX nose UTTANASANA2 EX nose UTTANASANA2 EX nose UTTANASANA2 EX nose UTTANASANA
3 IN third eye head up3 IN third eye head up3 IN third eye head up3 IN third eye head up
4 EX nose CHATURANGA 4 EX nose CHATURANGA 4 EX nose CHATURANGA 4 EX nose CHATURANGA
DANDASANADANDASANADANDASANADANDASANA
5 IN third eye URDHVA MUKHA 5 IN third eye URDHVA MUKHA 5 IN third eye URDHVA MUKHA 5 IN third eye URDHVA MUKHA
SVANASANASVANASANASVANASANASVANASANA
6 EX navel hips up6 EX navel hips up6 EX navel hips up6 EX navel hips up
5BR ADHO MUKHA 5BR ADHO MUKHA 5BR ADHO MUKHA 5BR ADHO MUKHA SVANASANASVANASANASVANASANASVANASANA
7 IN third eye jump, head up7 IN third eye jump, head up7 IN third eye jump, head up7 IN third eye jump, head up
Ashtanga Yoga - © AshtangaYoga.info
© AshtangaYoga.info
-2-
8 EX nose UTTANASANA8 EX nose UTTANASANA8 EX nose UTTANASANA8 EX nose UTTANASANA
9 IN thumb hands up9 IN thumb hands up9 IN thumb hands up9 IN thumb hands up
---- EX nose SAMASTHITIH EX nose SAMASTHITIH EX nose SAMASTHITIH EX nose SAMASTHITIH
SURYANAMASKARA B | RSURYANAMASKARA B | RSURYANAMASKARA B | RSURYANAMASKARA B | Repeat 5 timesepeat 5 timesepeat 5 timesepeat 5 times
VINYASA: 17
DRISTI: ANGUSTA MA DYA, NASAGRAI,
NABI CHAKRA, BROOMADHYA
repeat 5 times
1 IN thumb UTKATASANA1 IN thumb UTKATASANA1 IN thumb UTKATASANA1 IN thumb UTKATASANA
2 EX nose UTTANASANA2 EX nose UTTANASANA2 EX nose UTTANASANA2 EX nose UTTANASANA
3 IN third eye head up3 IN third eye head up3 IN third eye head up3 IN third eye head up
4 EX nose CHATUR4 EX nose CHATUR4 EX nose CHATUR4 EX nose CHATURANGA ANGA ANGA ANGA
DANDASANADANDASANADANDASANADANDASANA
5 IN third eye URDHVA MUKHA 5 IN third eye URDHVA MUKHA 5 IN third eye URDHVA MUKHA 5 IN third eye URDHVA MUKHA
SVANASANASVANASANASVANASANASVANASANA
6 EX navel ADHO MUKHA SVANASANA6 EX navel ADHO MUKHA SVANASANA6 EX navel ADHO MUKHA SVANASANA6 EX navel ADHO MUKHA SVANASANA
Ashtanga Yoga - © AshtangaYoga.info
© AshtangaYoga.info
-3-
7 IN thumb VIRABHADRASANA 7 IN thumb VIRABHADRASANA 7 IN thumb VIRABHADRASANA 7 IN thumb VIRABHADRASANA ---- right right right right
leg frontleg frontleg frontleg front
8 EX nose CHATURANGA 8 EX nose CHATURANGA 8 EX nose CHATURANGA 8 EX nose CHATURANGA
DANDASANADANDASANADANDASANADANDASANA
9 IN third eye URDHVA MUKHA 9 IN third eye URDHVA MUKHA 9 IN third eye URDHVA MUKHA 9 IN third eye URDHVA MUKHA
SVANASANASVANASANASVANASANASVANASANA
10 EX navel ADHO MUKHA 10 EX navel ADHO MUKHA 10 EX navel ADHO MUKHA 10 EX navel ADHO MUKHA
SVANASANASVANASANASVANASANASVANASANA
11 IN third eye VIRAB11 IN third eye VIRAB11 IN third eye VIRAB11 IN third eye VIRABHADRASANA HADRASANA HADRASANA HADRASANA ---- left left left left
leg frontleg frontleg frontleg front
12 EX nose CHATURANGA 12 EX nose CHATURANGA 12 EX nose CHATURANGA 12 EX nose CHATURANGA
DANDASANADANDASANADANDASANADANDASANA
13 IN third eye URDHVA MUKHA 13 IN third eye URDHVA MUKHA 13 IN third eye URDHVA MUKHA 13 IN third eye URDHVA MUKHA
SVANASANASVANASANASVANASANASVANASANA
14 EX navel hip up14 EX navel hip up14 EX navel hip up14 EX navel hip up
5BR ADHO MUKHA S5BR ADHO MUKHA S5BR ADHO MUKHA S5BR ADHO MUKHA SVANASANAVANASANAVANASANAVANASANA
Ashtanga Yoga - © AshtangaYoga.info
© AshtangaYoga.info
-4-
15 IN third eye jump, head up15 IN third eye jump, head up15 IN third eye jump, head up15 IN third eye jump, head up
16 EX nose UTTANASANA16 EX nose UTTANASANA16 EX nose UTTANASANA16 EX nose UTTANASANA
17 IN thumb UTKATASANA17 IN thumb UTKATASANA17 IN thumb UTKATASANA17 IN thumb UTKATASANA
---- EX nose SAMASTHITIH EX nose SAMASTHITIH EX nose SAMASTHITIH EX nose SAMASTHITIH
Update: 08.12.2004 - Copyright by AshtangaYoga.info
