EX

-1-

Ashtanga Yoga - © AshtangaYoga.info

(EX) lie down

Finishing Positions

9

For proper use:

10 IN Urdhva Mukha Svanasana

• •

•

Vinyasas are numbered through from Samasthitih to Samasthitih, but only bold lines are practised. The breathing to the Vinyasa is showed as IN / EX. Every Vinyasa has one breath to lead and additional breaths printed in brackets. Above the Vinyasa count for a position the name of the Asana is given, with the number of Vinyasas from Samasthitih to Samasthitih, the number which represents the Asana, and the Dristi (= point of gaze). Further explanations: AshtangaYoga.info

(EX) come down 9

13 EX Uttanasana -

IN Chakrasana

10 IN Urdhva Mukha Svanasana 11 EX Adho Mukha Svanasana 12 IN jump, head up 13 EX Uttanasana -

IN come up (EX) Samasthitih

HALASANA

ASANA:

VINYASA: 13

DRISTI: NASAGRAI

ASANA:

1

IN hands up

DRISTI: NASAGRAI

2

EX Uttanasana

1

IN hands up

3

IN head up

2

EX Uttanasana

4

EX Chaturanga Dandasana

3

IN head up

5

IN Urdhva Mukha Svanasana

4


6

EX Adho Mukha Svanasana

5


7

IN jump

6


7

8

URDHVA PADMASANA

12 IN jump, head up

VINYASA: 14

13 EX Uttanasana

ASANA:

-

DRISTI: NASAGRAI


IN hands up

2

EX Uttanasana

KARNAPIDASANA

3

IN head up

VINYASA: 13

4


ASANA:

8

5


DRISTI: NASAGRAI

6


1

IN hands up

7

2

EX Uttanasana

(EX) lie down

3

IN head up

5BR lie flat

4


5


6


7

IN jump through

8

IN Salamba Sarvangasana

9

IN hands to knee 8BR URDHVA PADMASANA

(EX) lie down 5BR lie flat 8

IN legs up (EX) feet to the ground 8BR KARNAPIDASANA KARNAPIDASANA

IN jump (IN) unfold (EX) lie down 10 IN Chakrasana

IN legs up

(EX) Chaturanga Dandasana

(EX) feet to the ground


8BR HALASANA

8

IN jump through

(EX) fold legs in lotus

5BR lie flat 8

9

1

(EX) lie down

5BR lie flat


11 EX Adho Mukha Svanasana


VINYASA: 13

(EX) lie down

IN Chakrasana (EX) Chaturanga Dandasana

SALAMBA SARVANGASANA 8

-2-


9

IN legs up

(IN) legs up


(EX) lie down

13 IN jump, head up


10BR SALAMBA SARVANGASANA


14 EX Uttanasana -


11 EX Adho Mukha Svanasana 12 IN jump, head up

(IN) legs up

© AshtangaYoga.info

PINDASANA


-3-

Ashtanga Yoga - © AshtangaYoga.info VINYASA: 14

2

EX Uttanasana

ASANA:

9

3

IN head up

DRISTI: NASAGRAI

4


1

IN hands up

5


2

EX Uttanasana

6


3

IN head up

7

4


5


6


7

IN jump through

8

IN open chest 8BR UTTANA PADASANA

IN jump through (EX) lie down

EX Urdhva Dandasana

8 (IN) legs up (EX) fold legs in lotus

(EX) down

IN open chest

(EX) lie down

9

8BR MATSYASANA


5BR lie flat 8

-4-



IN Salamba Sarvangasana


(EX) fold legs in lotus

12 IN jump, head up

9 (IN) hands to knee

10BR

13 EX Uttanasana

EX knees down, grap grap around knees

-

8BR PINDASANA

IN legs up

IN come up

| repeat

EX legs down

(EX) Samasthitih

| 10 times

(EX) unfold 9

IN Chakrasana

SIRSASANA


(IN) unfold (EX) lie down

VINYASA: 13


ASANA:


DRISTI: NASAGRAI, NABI CHACKRA

12 IN jump, head up

1

IN hands up

13 EX Uttanasana

2

EX Uttanasana

-


10 IN Chakrasana (EX) Chaturanga Dandasana

8

3

IN head up

4


5



UTTANA PADASANA

6



VINYASA: 13

7

13 IN jump, head up

ASANA:

14 EX Uttanasana

DRISTI: NASAGRAI

-

1

IN hands up

2

EX Uttanasana

3

IN head up

MATSYASANA

4


VINYASA: 13

5


ASANA:

6


7

IN jump through


8

DRISTI: BROOMADHYA 1

IN hands up

8

IN legs up 9 (EX) legs down 5BR Balasana

IN up (EX) kneel down

8

IN lift legs (and head up) 10BR SIRSASANA (IN) up EX Chaturanga Dandasana 10 IN Urdhva Mukha Svanasana 11 EX Adho Mukha Svanasana 12 IN jump, head up 13 EX Uttanasana

(EX) lie down

-


IN come up


-5-

Ashtanga Yoga - © AshtangaYoga.info (EX) Samasthitih

-6-


13 EX Uttanasana

DRISTI: NASAGRAI

-

1

IN hands up

2

EX Uttanasana

SAVASANA

3

IN head up

1

PADMASANA

4


2

EX Uttanasana

DRISTI: NASAGRAI / BROOMADHYA

VINYASA: 14

5


3

IN head up

1

IN hands up

ASANA:

8

6


4


2

EX Uttanasana

DRISTI: NASAGRAI

7

IN up

5


3

IN head up

1

IN hands up

(EX) sit down

6


4


2

EX Uttanasana

(IN) Dandasana

7

5


3

IN head up

6


4


(IN) Padmasana

7

IN up

5


(EX) hands to ground

(EX) sit down

6


(IN) Dandasana

7

IN up

BADDHA PADMASANA / YOGA MUDRA


VINYASA: 16 ASANA:

8

8,9

EX Padmasana

(EX) sit down (IN) Dandasana 8

9

EX fold legs in lotus

IN hands up

IN jump (EX) lie down SAVASANA

IN up 10BR UTPLUTHIH

IN bind arms 8BR BADDHA PADMASANA

8

shanti shanti shanti

EX fold legs in lotus (IN) open chest 10BR PADMASANA

Update: 08.12.2004 - Copyright by AshtangaYoga.info 10 EX Chaturanga Dandasana 11 IN Urdhva Mukha Svanasana 12 EX Adho Mukha Svanasana Svanasana

9

EX chin to the ground

13 IN jump, head up 14 EX Uttanasana

8BR YOGA MUDRA MUDRA

15 IN hands up

(EX) hands to ground 9

-

IN up

EX Samasthitih

10 EX Chaturanga Dandasana 11 IN Urdhva Mukha Svanasana 12 EX Adho Mukha Svanasana 13 IN jump, head up 10 IN Baddha Padmasana (EX) hands to the floor 11 IN up 9


10 IN Urdhva Mukha Svanasana 11 EX Adho Mukha Svanasana 12 IN jump, head up

Mangala Mantra Om

14 EX Uttanasana

Svasti praja bhyaha pari pala yantam

-

Nya yena margena mahi mahishaha


Go brahmanebhyaha shubamastu nityam

UTPLUTHIH

Lokah samastah sukhino bhavantu

VINYASA: 14 ASANA:

Om

9

