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asana/posture:janusirsasana (head to knee)functional classification: pascimatanaclassical vinyasa krama (sequence)INEXINEXINEXINEXSit in dandasanaBend the right leg and place sole against the left thigh, hips facing front. Right knee on the floor,palms on the floor either side of the legWhile inhaling, raise straight arms from the front, in line with the ears, palms facing the frontWhile exhaling, bend forward and hold left foot, arms and shoulders relaxed, chin downInhale in this position, allow the back to lift, keeping chin and hands downWhile exhaling, bend further towards the left leg, forehead on the leg. Don’t use arms to pull torso to leg.Breathe naturallyWhile inhaling, left torso away from the leg, while continuing to hold the footExhale in this positionWhile inhaling, release hands, raise arms and come up with arms leading the torsoWhile exhaling, lower arms from the frontExtend right leg forwardnote: repeat on the other sideadditional notes & modifications23

asana/posture:pascimatanasana (stretch back/west side)functional classification: pascimatanaclassical vinyasa krama (sequence)INEXINEXINEXINEXSit in dandasanaWhile inhaling, raise straight arms from the front, in line with the ears, palms facing the frontWhile exhaling, bend forward and hold feet, arms and shoulder relaxed, chin downInhaling in this position, allow the back to lift, keeping hands down and chin drawn inWhile exhaling, bend further towards the legs, forehead on the legs. Don’t use arms to pull torso to legs. Breathe naturallyWhile inhaling, move torso away from the legs, while holding the feetExhale in this positionWhile inhaling, release hands, raise arms and come up with arms leading the torsoWhile exhaling, lower arms from the frontadditional notes & modifications24

asana/posture:upavistakonasana (seated wide angle)functional classification: pascimatanaclassical vinyasa krama (sequence)INEXINEXINEXINEXSit in dandasanaBring the legs wide, palms on the floor, in between the legsWhile inhaling, raise straight arms from the front,in line with the ears, palms facing the frontWhile exhaling, bend forward, palms on the floor, arms and shoulders relaxed, chin downInhale in this position, allow the back to lift,, keeping hands and chin downWhile exhaling, bend further towards the floor, forehead on the floor. Breathe naturallyWhile inhaling, move torso away from the floor while palms remain on the floorExhale in this positionWhile inhaling, raise arms and come up with arms leading the torsoWhile exhaling, lower arms from the frontBring legs togetheradditional notes & modifications25

asana/posture:navasana (boat)functional classification: pascimatanaclassical vinyasa krama (sequence)INEXINEXSit in dandasanaWhile inhaling, raise arms from the front above the head, straight arms across the ears,palms facing the frontWhile exhaling, lower straight arms to shoulder level, lean backward lift straight legs, body balancedon the buttocks. Legs, arms and back are straight. Breathe naturally Palms outside legs, chin downWhile inhaling, lower legs to the floor while raising arms and bringing torso to vertical positionWhile exhaling, lower arms from the frontadditional notes & modifications26

asana/posture:apanasana (lower abdominal function; “wind relieving”)functional classification: pascimatanaclassical vinyasa krama (sequence)EXINLying on the back, lift feet off the floor and rest the palms on the knees. Knees and feet together, shoulders relaxedWhile exhaling, contract the abdomen and bring the knees closer to the chest. Arms must not pull the legs.Elbows bent, hips and head remain on the floorWhile inhaling, move knees away from the chestadditional notes & modifications27

asana/posture:urdhva prasrta padasana (upward extended legs)functional classification: pascimatanaclassical vinyasa krama (sequence)INEXINEXLie down on the back, legs together and straight, arms alongside the body, palms on the floor, chin down,eyes closedOn inhale, raise straight arms from the front to the floor above the headOn exhale, lower arms alongside the body and lift straight legs to vertical position, keeping hips on the floor.Legs together, palms on the floorOn inhale, while raising arms above the head, lower straight legs to the floorOn exhale, lower arms alongside the body, palms on the flooradditional notes & modifications28

functional sanadvipadapithamurdhva mukhasanaparvatasanaustrasanasupta badhakonasanaparyankasanabhujangasanaardha uttanasanaardha utkatasanaardha salabhasanavirabhadrasana Isalabhasanaurdhva mukha svanasanadhanurasana29

asana/posture:tadasana (straight tree)purvatanafunctional classification:classical vinyasa krama (sequence)INEXStand in samasthitiWhile inhaling, raise straight arms from the sides, bringing palms together above the head,at the same time, raise the heels off the floor to balance on the balls of the feet. Breathe naturallyWhile exhaling, lower arms from the side, while lowering heels to the flooradditional notes & modifications30

asana/posture:urdhava mukhasana (upward facing)functional classification: purvatanaclassical vinyasa krama (sequence)INEXStand in samasthitiClasp hands behind the back, arms straightWhile inhaling, lift arms up away from the back, arching the back, opening across chest and front of shoulders,looking upward. Breathe naturallyWhile exhaling, relax arms, back and shoulders, back to starting positionRelease hands by side of legs, back to samasthitiadditional notes & modifications31

asana/posture:ardha uttanasana (half stretch out)functional classification: purvatanaclassical vinyasa krama (sequence)INEXINEXINEXStand in samasthitiWhile inhaling, raise straight arms from the front, palms facing the front arms beside earsWhile exhaling, bend forward half way, arms remain extended, palms facing downWhile inhaling, arch the back with arms extended. Breathe naturallyWhile exhaling, relax the backWhile inhaling, raise the arms and come up to standingWhile exhaling, lower arms down to the side back to samasthitiadditional notes & modifications32

asana/posture:ardha utkatasana (half squat)functional classification: purvatanaclassical vinyasa krama (sequence)INEXINEXINEXStand in samasthiti. Interlace fingers, palms turned outward, arms straightWhile inhaling, raise arms above the headWhile exhaling, bend knees and squat half way, knees held together,thighs nearly horizontal, back relaxedWhile inhaling, arch the back with arms extended. Breathe naturallyWhile exhaling, relax the backWhile inhaling, raise the arms and come up to standingWhile exhaling, lower arms, unlock the fingers and bring arms alongside the bodyback to samasthitiadditional notes & modifications33

asana/posture:virabhadrasana (a hero warrior)purvatanafunctional classification:classical vinyasa krama (sequence)INEXStand in samasthitiTurn right foot out, step forward with the left leg, hips facing forwardWhile inhaling, bend the front knee and raise the arms from the front, bringing the palms togetherabove the head. Back is arched. Breathe naturally.While exhaling, lower arms from the front, and straighten the front legStepping the front foot back, bring the feet together into samasthitinote: repeat on the other sidedifferent hand positions are possible in this poseadditional notes & modifications34

asana/posture:urdhva mukha svanasana (upward facing dog)functional classification: purvatanaclassical vinyasa krama (sequence)INEXHOLD EXINEXHOLD EXINEXStand in samasthitiWhile inhaling, raise straight arms from the front to come in line with the ears, palms facing frontWhile exhaling, bend forward and place palms by the sides of the feet, fingers facing forward.Legs straight and together. Weight on legs chin downHolding the breath out weight onto hands, lift legs (jump) back landing on toes, feet together bodyin a horizontal position on the floorWhile inhaling, lift chest up, while straightening arms, look forward, Breathe naturallyWhile exhaling, lift hips up, move chest towards the legs, crown of head on the floor, legs straight,weight on the legs and hands, heels near floor, chin downHolding the breath out, shift weight onto hands, lift legs forward, bringing the feet between the handsWhile inhaling, come up with arms leading the torsoWhile exhaling lower arms from the front, back to samasthitiadditional notes & modifications35

asana/posture:dandasana (stick, staff, rod)functional classification: purvatanaclassical vinyasa krama (sequence)INEXSit with legs extended forward, interlace fingers and turn palms outward. Legs together and straight,back straight, arms straight Palms on lap, shoulders relaxed, eyes closed, chin downWhile inhaling, raise arms above head. Arms straight across ears. Breathe naturallyWhile exhaling, lower arms downRelease interlocked fingersadditional notes & modifications36

asana/posture:parvatasana (hill, small mountain)functional classification: purvatanaclassical vinyasa krama (sequence)INEXFrom padmasanaInterlock fingers and turn palms outwardWhile inhaling, raise arms above head. Arms straight across ear. Breathe naturallyWhile exhaling, lower arms downRelease interlocked fingersadditional notes & modifications37

asana/posture:cakravakasana (mythological bird/goose)functional classification: purvatanaclassical vinyasa krama (sequence)INEXINEXINEXSitting in vajrasanaWhile inhaling, raise arms above the head, and raise up onto the kneesWhile exhaling, bend forward, place palms on the floor, and sit back towards heels. Elbows slightly bent,shoulders, relaxed, forehead off the floorWhile inhaling, moving forward to come up onto both hands and right knee, extending left leg,keeping hips level arching the backLook forward, head up, eyes closed, relax shoulders arms straight. Breath naturallyWhile exhaling, lower chin, lower left knee to bring knees together and sit back towards heelsWhile inhaling, raise the arms and come up on the kneesWhile exhaling, lower arms and sit down on heelsnote: repeat on the other sideadditional notes & modifications38

asana/posture:ustrasana (camel)functional classification: purvatanaclassical vinyasa krama (sequence)Sitting in vajrasanaWhile inhaling, raise arms above the head, and raise up onto the knees. Palms facing forwardWhile exhaling, lower arms from the sides and place hands on the hips. Elbows bentWhile Inhaling, arch backwards, lower the hands down to hold each heel, and lower the head backwardWhile exhaling, bring chin towards chest, release hands from the heels, raise the body back to avertical position, and place hands on the hipsWhile inhaling, raise the arms above the headWhile exhaling, lower arms and sit down on heelsadditional notes & modifications39

paryankasana (bed; popularly knownas supta virasana-reclining victorious hero)functional classification: purvatanaasana/posture:classical vinyasa krama (sequence)INEXSit in vajrasan then virasanaLower the body down backwards to the floor. Interlace the fingers and turn palms outwardWhile inhaling, raise the arms to the floor above the head. Arms extended and straight. Stay here, breathe naturallyWhile exhaling, lower the arms downs. Release the hands, arms to alongside the body. Palms downCome back into upright position of sitting in virasana, then vajrasanaadditional notes & modifications40

dvipadapitham (two feet/leg desk)asana/posture:functional classification: purvatanaclassical vinyasa krama (sequence)INEXLie down on back, with legs together, palms on the floor alongside the body, chin down, eyes closedBend the knees, placing the feet together, close to the buttocks and hold the ankles. Knees togetherWhile inhaling, raise the hips. Breathe naturallyWhile exhaling, lower the hips to the floorRelease ankles and extend legsadditional notes & modifications41

supta baddhakonasana (reclining bound angle)asana/posture:functional classification: purvatanaclassical vinyasa krama (sequence)INEXLie down on back, with legs together, palms on the floor alongside the body, chin down, eyes closedBend the knees, placing the feet together, close to the buttocks and hold the ankles. Knees together.Interlock the fingers and turn palms outwardWhile inhaling, open knee wide towards the floor. Placing soles of the feet together and extend the armsto the floor above the head. Breathe naturallyWhile exhaling, lower the arms and bring the knees togetherRelease the interlocked fingers and place the arms on the floor alongside the body, palms down. Extend legsadditional notes & modifications42

asana/posture:bhujangasana (cobra)functional classification: purvatanaclassical vinyasa krama (sequence)INEXLying on the stomach. Forehead on the floor, legs straight and together, toes extended,straight arms alongside the body, palms turned up, eyes closedWhile inhaling, use back muscles and lift chest and head off the floor, while moving the armsforward to bring the palms together, look forwardWhile exhaling, lower head and chest to the floor, while bringing arms back alongside the bodyadditional notes & modifications43

asana/posture:ardha slabhasana (half locust)functional classification: purvatanaclassical vinyasa krama (sequence)INEXLying on the stomach. Forehead on the floor, legs straight and together, toes extended, straight armsalongside the body, palms turned up, eyes closedWhile inhaling, sweep the right arm forward, while raising chest, head and left leg off the floor. Breathe naturallyWhile exhaling, sweep the right arm back too the floor alongside the body, while lowering head,chest and left leg to the floor. Relax shouldersnote: repeat on opposite sideadditional notes & modifications44

slabhasana (locust)asana/posture:functional classification: purvatanaclassical vinyasa krama (sequence)INEXLying on the stomach. Forehead on the floor, legs straight and together, toes extended, straight armsalongside the body, palms turned up, eyes closedWhile inhaling, sweep both arms forward, while raising chest, head and legs off the floor.Arms and legs straight on extension. Knees off the floor, head up. Breathe naturallyWhile exhaling, sweep both arms back too the floor alongside the body, while lowering head,chest and legs to the floor.note: repeat on opposite sideadditional notes & modifications45

dhanurasana (bow)asana/posture:functional classification: purvatanaclassical vinyasa krama (sequence)INEXLying on the stomach. Forehead on the floor, legs straight and together, toes extended,straight arms alongside the body, palms turned up, eyes closedBend both knees and hold the ankles. Feet and knees together. Forehead on the floorWhile inhaling, raise the chest while lifting thighs and pulling feet back. Head up, looking forward.Breathe naturallyWhile exhaling, lower chest, head and knees to the floor. Relax the shouldersRelease ankles and extend legs to the flooradditional notes & modifications46

functional classification-parsvautthita trikonasanamahamudrajathara parivrtti (parsvautthita parsva konasana47

asana/posture:utthita trikonasana (stranding triangle)functional classification : parsvaclassical vinyasa krama (sequence)INEXINEXStand in samasthiti (sideways on yoga mat, if yoga mat is being used)Take a step sideways. Legs straight. Feet parallel.(feet are a distance apart so that it is comfortable to return to samasthiti)While inhaling, raise the arms from the sides to shoulder levelWhile exhaling, bend laterally and place left hand on the floor outside the left foot. Right arm extended up.Turning head to look up to hand. Breathe naturallyWhile inhaling, turn head down, and come upWhile exhaling, lower arms from the sideRepeat sequence on the other sideOnce completed on both sides, step feet together back to samasthitiadditonal notes & modifications48

asana/posture:utthita parsva konasan (stranding side angle)functional classification: parsvaclassical vinyasa krama (sequence)INEXINEXINEXStand in samasthiti(sideways on yoga mat, if yoga mat is being used)Take a step sideways. Legs straight. Feet parallel.(Feet are a distance apart so that it is comfortable to return to samasthiti)While inhaling, raise the arms from the sides to shoulder levelWhile exhaling, bend left knee bend trunk laterally toward left side and place left hand on the floor outside the left foot.Right arm extended up. Turning head to look up to hand. Breathe naturallyWhile inhaling, extend right arm forward, alongside the ear palms facing downWhile exhaling, move right arm back to vertical positionWhile inhaling, turn head down and come up, straighten the left kneeWhile exhaling, lower arms from the sidesRepeat sequence on the other sideOnce completed on both sides, step feet together back to samasthitiadditonal notes & modifications49

asana/posture:mahamudra (great symbol)functional classification: parvsa*mahamudra is primarily classified as parsva*however, it also has characteristics of parvrtti, purvatana, and pascimatanaclassical vinyasa krama (sequence)INEXINEXINEXSit in dandasanaBend the right leg and place sole against the groin area, with the knee at a wide angle away from the bodyBody facing left leg, right knee on the floor, palms on the floor on either side of the legWhile inhaling, raise straight arms from the front, in line with the ears, palms facing the frontWhile exhaling, bend forward and place right hand over left foot, and left hand over right hand(back and arms relaxed)While inhaling, straighten the back. Keeping chin and hands down. Remain here, breathe naturallyWhile exhaling, relax the backWhile inhaling, raise arms and come upWhile exhaling, lower arms from the frontExtend right leg forwardnote: repeat on the other side* difference in leg position between janusirsasana and mahamudra. In mahamudra, the bent leg makes a wider anglewith straight legadditional notes & modifications50

asana/posture:jathara parivritti (parsva) (abdominal twist-side)functional classification: parsvaclassical vinyasa krama (sequence)INEXINEXEXINEXLie down on the back, legs together and straight, arms alongside the body, palms on the floor, chin down, eyes closedWhile inhaling, move arms along the floor, away from the sides to shoulder levelWhile exhaling, turn head to right side. (Right ear on the floor, head and neck in line with the body)Inhale in this positionWhile exhaling, move legs in small steps towards left side.(Legs straight, feet together, hips remain firmly on the floor in line with the trunk). Breathe naturallyWhile exhaling, bring legs in sma

classical vinyasa krama (sequence) Stand in smasthiti Take a stride sideways, feet parallel Turn the left foot out. Maintain hips facing front While inhaling, raise the arms from the sides to shoulder level, palms facing down While exhaling, bend the left knee, keeping the knee in line with the ankle, turn the head to look toward left hand,