Urdhva Dhanurasana x 35 breathsnose

Paschimattanasana

10 breathstoes

SalambaSarvangasana25 breathsnose

Halasana

8 breathsnose

Karnapidasana

8 breathsnose

UrdhvaPadmasana8 breathsnose

Pindasana

8 breathsnose

Mathsyasana

8 breathsnose/3rd eye

UttanaPadasana8 breathsnose

Sirsasana

25 breathsnose

10 breathsnose

10 breathsnose

Balasana

10 breathsnose

Yoga Mudra

10 breaths3rd eye

Padmasana

25 breathsnose

Utpluthih

10 breathsnose

Take rest

eyes closed

Posture:

Breathing:Dristi/gazing point:

Padangusthasana

5 breathsnose

Pada Hastasana

5 breathsnose

Utthita Trikonasana 5 breathshand

ParivrttaTrikonasana 5 breathshand

UtthitaParsvakonasana 5 breathshand

ParivrttaParsvakonasana 5 breathshand

Prasarita Padottanasana A5 breathsnose

Prasarita Padottanasana B5 breathsnose

Prasarita Padottanasana C5 breathsnose

Prasarita Padottanasana D5 breathsnose

Parsvottanasana

5 breathsnose

Utthita Hasta Padangusthasana1 breathtoes

Utthita Hasta Padangusthasana A5 breathstoes

Utthita Hasta Padangusthasana B5 breathsside

Utthita Hasta Padangusthasana C5 breathstoes

Ardha Baddha Padmottanasana5 breathsnose

Utkatasana

5 breathsthumbs

Virabhadrasana A

5 breathsupwards

Virabhadrasana B

5 breathshand

Supta Kurmasana

5 breaths3rd eye

Garbha Pindasana

5 breaths then roll nose

Kukkutasana

5 breathsnose

Baddha Konasana

inhalenose

5 breathsnose

5 breathsnose

UpavisthaKonasana A5 breaths3rd eye

UpavisthaKonasana B5 breathsupwards

SuptaKonasana5 breathsnavel

inhaleupwards

exhale3rd eye

SuptaPadangusthasanainhaletoes

5 breathstoes

5 breathsside

UbhayaPadangusthasanaexhalenose

5 breathsupward

Urdhva MukhaPaschimattanasanaexhalenose

5 breathstoes

Setu Bandhasana

5 breathsnose

Samasthiti

nose

Utkatasana

inhalethumbs

Uttanasana A

exhalenose

Uttanasana B

inhale3rd eye

ChaturangaDandasana exhalenose

Urdhva MukhaSvanasanainhalenose

Adho Mukha Svanasanaexhalenavel

Virabhadrasana A

inhalethumbs

Chaturanga Dandasanaexhalenose

Urdhva MukhaSvanasanainhalenose

Adho Mukha Svanasanaexhalenavel

Virabhadrasana A

inhalethumbs

Chaturanga Dandasanaexhalenose

Urdhva MukhaSvanasanainhalenose

Adho Mukha Svanasanaexhale + 5 breathsnavel

Uttanasana B

inhale3rd eye

Uttanasana A

exhalenose

Utkatasana

inhalethumbs

Samasthiti

exhalenose

PaschimattanasanaA5 breathstoes

PaschimattanasanaB5 breathstoes

PaschimattanasanaC5 breathstoes

PaschimattanasanaD5 breathstoes

Purvottanasana

5 breathsnose

ArdhaBaddhaPadmaPaschimattanasana5 breathstoes

TriangMukhaEkaPadaPaschimattanasana5 breathstoes

Janu Sirsasana A5 breathstoes

Janu Sirsasana B5 breathstoes

Janu Sirsasana C5 breathstoes

Marichyasana A

5 breathstoes

Marichyasana B

5 breathsnose

Marichyasana C

5 breathsside

Marichyasana D

5 breathsside

Navasana x 5

5 breathsnose/toes

Jump around

inhale nose

Bhujapidasana

5 breathsnose

Kurmasana

5 breaths3rd eye

ashtangayogaleeds.comAshtanga yoga primary series – Joey Miles

Samasthiti

nose

Urdhva Hastasana

inhalethumbs

Uttanasana A

exhalenose

Uttanasana B

inhale3rd eye

ChaturangaDandasana exhalenose

Urdhva MukhaSvanasanainhalenose

Adho Mukha Svanasanaexhale + 5 breathsnavel

Uttanasana B

inhale3rd eye

Uttanasana A

exhalenose

Urdhva Hastasana

inhalethumbs

Samasthiti

exhalenose

Ashtanga opening chantom vande gurunam charanaravindesandarshita svatmasukhavabodhenishreyase jangalikayamanesamsara halahala mohashantyai

abahu purushakaramshanka chakrasi dharinamsahasra sirasam svetam pranamami patanjalim om

Ashtanga closing chantom svasthi praja bhyahpari pala yantamnyayena margenamahim mahishaha

go brahmanebhyaha shubhamastu nityamloka samasta sukhino bhavantuom shanti shanti shanti

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2Ashtanga surya namaskara B

3Ashtanga standing sequence

5Ashtanga seated sequence

6Ashtanga finishing sequence

4Ashtanga seated sequence

1Ashtanga surya namaskara A