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Vinyasa Krama Foundation - Self Practice SequenceSukhashanti Warm-Up SequenceUrdhva HastasanaBanarasana - rightAnjaneyasana - rightTriang Mukhaikapada prep.Anjaneyasana - leftTriang Mukhaikapada prep.Utthan PristhasanaUttanasanaUrdhva HastasanaArdha UttanasanaCopyright 2014 Yogita YogaUttanasanaPage 1 of 7Utthan PristhasanaChaturangaBanarasana - left
Vinyasa Krama Foundation - Self Practice SequenceAstangasanaSalabhasana – prep.BhujangasanaSalabhasana – prep.Bhujangasana – prep.Bhujangasana – prep.Adho Mukha Svanasana – prep.Adho Mukha SvanasanaArdha UttanasanaPlank – High ChaturangaChaturangaUttanasanaSlowly rolling up to count of 10Urdhva HastasanaSurya Namaskar A x 5UttanasanaArdha UttanasanaCopyright 2014 Yogita YogaPage 2 of 7
Vinyasa Krama Foundation - Self Practice SequenceUrdhva Mukha SvanasanaAdho Mukha SvanasanaSurya Namaskar B x 3Ardha UttanasanaUttanasanaUrdhva HastasanaUtkatasanaUttanasanaArdha UttanasanaPlank – High ChaturangaChaturangaUrdhva Mukha SvanasanaAdho Mukha SvanasanaVirabhadrasana AChaturangaVirabhadrasana AArdha UttanasanaUttanasanaUtkatasanaCopyright 2014 Yogita YogaPage 3 of 7
Vinyasa Krama Foundation - Self Practice SequenceStanding Sequence - SamasthitiTrikonasana - rightTrikonasana - leftParivrtta Trikonasana - rightParivrtta Trikonasana - leftUtthita Parsvakonasana - rightUtthita Parsvakonasana - leftParivrtta Parsvakonasana prepParivrtta Parsvakonasana prep. LVirabhadrasana B - rightVirabhadrasana B - leftPrasarita Padottanasana A prep.Prasarita Padottanasana APrasarita Padottanasana C prep.Prasarita Padottanasana CHasta Padangusthasana A – R & LHasta Padangusthasana B – R & LHasta Padangusthasana C – R & LCopyright 2014 Yogita YogaPage 4 of 7
Vinyasa Krama Foundation - Self Practice SequenceArdha Chakrasana - Sukhashanti styleUttanasana - Sukhashanti styleSeated Sequence - DandasanaUrdhva Hasta DandasanaPaschimottanasana APaschimottanasana DPurvottanasanaJanu Sirsasana A - rightJanu Sirsasana A - leftMarichyasana C prep. - rightMarichyasana C prep. - leftNavasana x 3Copyright 2014 Yogita YogaPage 5 of 7
Vinyasa Krama Foundation - Self Practice SequenceBackbends Sequence - UstrasanaSupta Vajrasana – prep.Supta Vajrasana – prep.Supta Vajrasana - modifiedSetu BandhasanaUrdhva Dhanurasana – prep.Urdhva Dhanurasana x 3PaschimottanasanaSalamba SarvangasanaHalasanaKarnapidasanaSirsasana – prep.SirsasanaUrdhva DandasanaCopyright 2014 Yogita YogaPage 6 of 7Rolling on backBalasanaSavasana
Vinyasa Krama Foundation - Self Practice SequencePlease Note:- This guide includes the key postures in the Yogita Yoga Vinyasa Krama Foundation - Self Practice Sequences, not every ‘transition’ vinyasa is shown.- Where applicable when transitioning between postures, do the appropriate half or full vinyasa into the next posture.- As you progress through these foundation sequences, additional or modified asana may be given by your teacher.Copyright 2014 Yogita YogaPage 7 of 7
- This guide includes the key postures in the Yogita Yoga Vinyasa Krama Foundation - Self Practice Sequences, not every 'transition' vinyasa is shown. - Where applicable when transitioning between postures, do the appropriate half or full vinyasa into the next posture.
