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-1-Ashtanga Yoga - AshtangaYoga.infoPrimary Series3IN head up14EX leg to the right2IN right leg up, bindEX bend down5BR ARDHA BADDHA5BR UTTHITA PARSVASAHITA(Yoga Chikitsa)-2-Ashtanga Yoga - AshtangaYoga.infoPADMOTTANASANAFor proper use: Vinyasas are numbered through fromSamasthitih to Samasthitih, but only boldlines are practised.The breathing to the Vinyasa is showed asIN / EX. Every Vinyasa has one breath tolead and additional breaths printed inbrackets.Above the Vinyasa count for a position thename of the Asana is given, with thenumber of Vinyasas from Samasthitih toSamasthitih, the number which representsthe Asana, and the Dristi ( point of gaze).(EX) hands to the floor5IN leg to front6EX leg up to the forehead7IN hands to thethe waist5BR UTTHITA HASTAPADANGUSTHASANA BFurther explanations:AshtangaYoga.info(EX) leg downDRISTI: PADHAYORAGRAI / PARSVA819IN left leg up, take big toeEX bend vorward5BR UTTHITA HASTAPADANGUSTHASANA A5BR UTTHITA PARSVASAHITA12 IN leg to front5BR UTTHITA HASTAPADANGUSTHASANA AIN left leg up, bind,EX bend downdownIN head up13 EX leg up to the forehead14 IN hands to the waist5BR UTTHITA HASTAPADANGUSTHASANA B-9IN come up-EX SamasthitihUTKATASANAVINYASA: 137DRISTI: URDHVA11 EX leg to the leftEX bend forwardforward67ASANA:10 IN head up2EX Samasthitih(EX) hold position2,4,7,9,11,14IN right leg up, take big toeIN come up58VINYASA: 14EX Samasthitih9EX Chaturanga Dandasana(EX) hold position45BR ARDHA BADDHAUTTHITA PARSVASAHITAIN upIN head upPADMOTTANASANAUTTHITA HASTA PADANGUSTHASANA /ASANA:381IN hands up2EX Uttanasana3IN head up4EX Chaturanga DandasanaDandasana5IN Urdhva Mukha Svanasana6EX Adho Mukha Svanasana7IN jump5BR UTKATASANA10 IN Urdhva Mukha Svanasana11 EX Adho MukhaMukha Svanasana12 IN jump, head up13 EX Uttanasana-IN come up(EX) SamasthitihVIRABHADRASANA A,BVINYASA: 16ASANA:7,8,9,10DRISTI: URDHVA / HASTAGRAI1IN hands up2EX Uttanasana3IN head up4EX Chaturanga Dandasana5IN Urdhva Mukha Svanasana6EX Adho Mukha Svanasana7IN right foot front5BR VIRABHADRASANA AARDHA BADDHA PADMOTTANASANAVINYASA: 9ASANA:1,2,6,7DRISTI: NASAGRAI AshtangaYoga.info AshtangaYoga.info

-3-Ashtanga Yoga - AshtangaYoga.info(EX) hands to the floorDRISTI: PADHAYORAGRAI8EX turn to left15 IN jump, head up1IN hands up11 IN up16 EX Uttanasana2EX Uttanasana12 EX Chaturanga Dandasana-3IN head up13 IN Urdhva Mukha Svanasana4EX Chaturanga Dandasana14 EX Adho Mukha Svanasana5IN Urdhva Mukha Svanasana15 IN jump, head upPASCHIMATTANASANA C6EX Adho Mukha Svanasana16 EX UttanasanaVINYASA: 16-ASANA:5BR VIRABHADRASANA A9-4-Ashtanga Yoga - AshtangaYoga.infoIN come up(EX) SamasthitihIN left foot front5BR VIRABHADRASANA B7IN up10 EX turn to rightIN come up(EX) Samasthitih1IN hands upPASCHIMATTANASANA B2EX UttanasanaVINYASA: 163IN head upASANA:4EX Chaturanga DandasanaDRISTI: PADHAYORAGRAI5IN Urdhva Mukha Svanasana1IN hands up6EX Adho Mukha Svanasana2EX Uttanasana73IN head up9IN up(EX) land, hands beside upper legs4EX Chaturanga Dandasana5BR VIRABHADRASANA B5IN Urdhva Mukha Svanasana8(IN) hold position6EX Adho Mukha SvanasanaupIN up9(EX) hands to the floor711 IN up, left leg straight, right leg bent9DRISTI: PADHAYORAGRAI(EX) land, hands beside upper legs5BR DANDASANA(EX) land, hands beside upper legs5BR DANDASANAIN grab around foot, arms straight, headEXEX bend forward5BR PASCHIMATTANASANA C5BR DANDASANA8IN hands over toes, arms straight, headup9EX bend forward5BR PASCHIMATTANASANA B12 EX Chaturanga Dandasana10 IN head up, arms straight13 IN Urdhva Mukha Svanasana8IN take big toes, arms straight, head up14 EX AdhoAdho Mukha Svanasana9EX bend forward15 IN jump, head up(EX) hands to the floor11 IN up5BR PASCHIMATTANASANA A12 EX Chaturanga Dandasana16 EX Uttanasana-13 IN Urdhva Mukha SvanasanaIN come up10 IN head up, srms straight(EX) Samasthitih(EX) hands to the floor14 EX Adho Mukha Svanasana15 IN jump, head up11 IN up16 EX UttanasanaPASCHIMATTANASANA A12 EX Chaturanga Dandasana-VINYASA: 1613 IN Urdhva Mukha SvanasanaASANA: 914 EX Adho Mukha Svanasana10 IN head up, arms straight AshtangaYoga.infoIN come up(EX) Samasthitih AshtangaYoga.info

-5-Ashtanga Yoga - AshtangaYoga.infoPASCHIMATTANASANA D12 EX Chaturanga Dandasana-6-Ashtanga Yoga - AshtangaYoga.info14 IN jump, head up5BR ARDHA BADDHA PADMAVINYASA: 1615 EX UttanasanaPASHIMATTANASANAASANA:9-16 IN head upDRISTI:PADHAYORAGRAIIN come up(EX) Samasthitih(EX) hands to the floorfloor1IN hands up17 IN up2EX Uttanasana18 EX Chaturanga Dandasana3IN head upARDHAARDHA BADDHA PADMA19 IN Urdhva Mukha Svanasana4EX Chaturanga DandasanaPASHIMATTANASANA20 EX Adho Mukha Svanasana5IN Urdhva Mukha SvanasanaVINYASA: 2221 IN jump, head up6EX Adho Mukha SvanasanaASANA:22 EX Uttanasana7IN up(EX) land, hands beside upper legs5BR DANDASANA815 IN jump, head up-EX bend forward5BR PASCHIMATTANASANA DIN come up(EX) SamasthitihPURVATTANASANAVINYASA: 15ASANA:8(EX) hands to the floor1IN hands up2EX Uttanasana3IN head up4EX Chaturanga Dandasana5IN Urdhva Mukha Svanasana6EX Adho Mukha Svanasana7IN upIN come upIN hands up2EX Uttanasana3IN head up4EX Chaturanga DandasanaTRIANG MUKHA EKA PADA5IN Urdhva Mukha SvanasanaPASHIMATTANASANA6EX Adho Mukha SvanasanaVINYASA: 22IN upASANA:8(EX) Samasthitih8,15(EX)(EX) land, right leg in bound lotusDRISTI: PADHAYORAGRAI(IN) head up1IN hands up2EX Uttanasana3IN head up4EX Chaturanga Dandasana5IN Urdhva Mukha Svanasana6EX Adho Mukha SvanasanaEX bend forward5BR ARDHA BADDHA PADMAPASHIMATTANASANA7(EX) Dandasana; hands back8-17DRISTI: NASAGRAI10 IN head up, arms straight8,15DRISTI: PADHAYORAGRAI16 EX UttanasanaIN grab wrist around foot, arms straight,head up913 IN Urdhva Mukha Svanasana14 EX Adho Mukha SvanasanaIN jump(EX) land, right leg beside hipIN lift hipships up(IN) head up5BR PURVATTANASANA89IN head up(EX) hands to the floorEX bend forward5BR TRIANG MUKHA EKA PADAPASHIMATTANASANA10 IN up11 IN up11 EX Chaturanga DandasanaDandasana12 IN Urdhva Mukha Svanasana913 EX Adho Mukha SvanasanaEX Dandasana14 IN up10 IN up11 EX Chaturanga Dandasana12 IN Urdhva Mukha Svanasana13 EX Adho Mukha Svanasana AshtangaYoga.info(EX) land, left leg in bound lotus(IN) head up15 EX bend forward9IN head up(EX) hands to the floor AshtangaYoga.info

-7-Ashtanga Yoga - AshtangaYoga.info10 IN up-8-Ashtanga Yoga - AshtangaYoga.info7IN jump3IN head up11 EX Chaturanga Dandasana(EX) land, right leg bent4EX Chaturanga Dandasana12 IN Urdhva Mukha Svanasana(IN) head up5IN Urdhva Mukha Svanasana6EX Adho Mukha Svanasana13 EX Adho Mukha Svanasana814 IN jumpEX bend forward5BR JANU SIRSASANA B7(EX) land,left leg beside hip(IN) head up15 EX bend forward5BR TRIANG MUKHA EKA PADAPASHIMATTANASANA16 IN head up(EX) hands to the floor17 IN up18 EX Chaturanga DandasanaDandasana921 IN jump, head up22 EX Uttanasana-IN come up(EX) Samasthitih(IN) head upIN headhead upVINYASA: 22ASANA:8,15DRISTI: PADHAYORAGRAI1IN hands up2EX Uttanasana3IN head up4EX Chaturanga Dandasana5IN Urdhva Mukha Svanasana6EX Adho Mukha Svanasana7IN jump(EX) land, right leg bent(IN) head up8EX bend forward5BR JANU SIRSASANA AEX bend forward5BR JANU SIRSASANA C10 IN up11 EX Chaturanga Dandasana12 IN Urdhva Mukha Svanasana13 EX Adho Mukha Svanasana914 IN jumpIN head up(EX) hands to the floor(EX) land, left leg bent10 IN up(IN) head up11 EX Chaturanga Dandasana15 EX bend forward12 IN Urdhva Mukha Svanasana5BR JANU SIRSASANA A(EX) hands to the floor(EX) land,land, left leg bent(IN) head up17 IN up15 EX bend forward5BR JANU SIRSASANA B19 IN Urdhva Mukha Svanasana20 EX Adho Mukha Svanasana913 EX Adho Mukha Svanasana14 IN jump16 IN head up18 EX Chaturanga DandasanaJANU SIRSASANA A8(EX) hands to the floor19 IN Urdhva Mukha Svanasana20 EX Adho Mukha SvanasanaIN jump(EX) land, right leg bent10 IN up11 EX Chaturanga Dandasana12 IN Urdhva Mukha Svanasana13 EX Adho Mukha Svanasana14 IN jump16 IN head up21 IN jump, head up(EX) land, left leg bent(IN) head up(EX) hands to the floor22 EX Uttanasana17 IN up-18 EX Chaturanga DandasanaIN come up(EX) Samasthitih19 IN Urdhva Mukha SvanasanaIN head up(EX) hands to the floor15 EX bend forward5BR JANU SIRSASANA C16 IN head up(EX) hands to the floor20 EX Adho Mukha Svanasana21 IN jump, head up17 IN upJANU SIRSASANA B22 EX Uttanasana18 EX Chaturanga DandasanaDandasanaVINYASA: 22-ASANA:8,15IN come up(EX) Samasthitih19 IN Urdhva Mukha Svanasana20 EX Adho Mukha Svanasana21 IN jump, head upDRISTI: PADHAYORAGRAI1IN hands upJANU SIRSASANA C22 EX Uttanasana2EX UttanasanaVINYASA: 22-3IN head upASANA:4EX Chaturanga DandasanaDRISTI: PADHAYORAGRAI5IN Urdhva Mukha Svanasana1IN hands up6EX Adho Mukha Svanasana2EX Uttanasana AshtangaYoga.info8,15IN come up(EX) SamasthitihMARICHYASANA A AshtangaYoga.info

-9-Ashtanga Yoga - AshtangaYoga.infoVINYASA: 22ASANA:-8,15(IN) head upIN come up15 EX bend forward(EX) Samasthitih-10-Ashtanga Yoga - AshtangaYoga.infoDRISTI: PADHAYORAGRAI11 EX Adho Mukha Svanasana12 IN up5BR MARICHYASANA B(EX) land, left leg bent1IN hands up2EX UttanasanaMARICHYASANA B3IN head upVINYASA: 2217 IN up4EX Chaturanga DandasanaASANA:18 EX Chaturanga Dandasana13 IN Up5IN Urdhva Mukha SvanasanaDRISTI: PADHAYORAGRAI19 IN Urdhva MukhaMukha Svanasana14 EX Chaturanga Dandasana6EX Adho Mukha Svanasana1IN hands up20 EX Adho Mukha Svanasana15 IN Urdhva Mukha SvanasanaSvanasana7IN jump2EX Uttanasana21 IN jump, head up16 EX Adho Mukha Svanasana(EX) land, right leg bent3IN head up22 EX Uttanasana17 IN Jump, Head up(IN) head up4EX Chaturanga Dandasana-18 EX Uttanasana5IN Urdhva Mukha Svanasana6EX Adho Mukha Svanasana8EX bend forward5BR MARICHYASANA A16 IN head up78(EX) hands to the floor8,15VINYASA: 18MARICHYASANA DASANA:VINYASA: 18EX bend forward11 EX Chaturanga Dandasana12 IN Urdhva Mukha Svanasana(EX) land, left leg bentIN come up(EX) SamasthitihMARICHYASANA C10 IN up14 IN jump-(IN) head up(EX) hands to the floor9(EX) SamasthitihIN jumpIN head up13 EX Adho Mukha SvanasanaIN come up5BR MARICHYASANA C(EX) hands to the floor(EX) land, right leg bent, left legleg in lotus5BR MARICHYASANA B9(IN) turn leftIN head up7,12DRISTI: PARSVAASANA:1IN hands upDRISTI: PARSVA2EX Uttanasana1IN hands up3IN head up2EX Uttanasana4EX Chaturanga Dandasana3IN head up5IN Urdhva Mukha Svanasana4EX Chaturanga Dandasana6EX Adho Mukha Svanasana5IN Urdhva Mukha Svanasana7IN up6EX Adho Mukha Svanasana(EX) land, right leg bent(EX) hands to the floor10 IN up(IN) head up77,12IN up(IN) turn right(EX) land, right leg bent, left leg in lotus5BR MARICHYASANA C(IN) turn right5BR MARICHYASANA D15 EX bend forward5BR MARICHYASANA A16 IN head up(EX) hands to the floor17 IN up18 EX Chaturanga Dandasana19 IN Urdhva Mukha Svanasana20 EX Adho Mukha Svanasana21 IN jump, head up22 EX Uttanasana11 EX Chaturanga Dandasana12 IN Urdhva Mukha Svanasana13 EX Adho Mukha Svanasana14 IN jump(EX) land, left leg bent, right leg in lotus AshtangaYoga.info(EX) hands to the floor,8IN up9EX Chaturanga DandasanaDandasana10 IN Urdhva Mukha Svanasana(EX) hands to the floor8IN up9EX Chaturanga Dandasana AshtangaYoga.info