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ashtanga yoga primary series sŪryanamaskĀra a inhale exhale inhale exhale inhale exhale 5 breaths exhale inhale exhale inhale inhale exhale inhale exhale inhale exhale inhale exhale inhale exhale inhale exhale inhale exhale 5 breaths exhale inhale exhale inhale sŪryanamaskĀra b standing sequence pādāṇguṣṭhāsana pāda hastāsana utthita trikoṇāsana parivṛtta trikoṇāsana utthita pārśvakoṇāsana parivṛtta pārśvakoṇāsana prasārita pādottānāsana A prasārita pādottānāsana B prasārita pādottānāsana C prasārita pādottānāsana D pārśvottānāsana utthita hasta pādāṇguṣṭhāsana A utthita hasta pādāṇguṣṭhāsana B utthita hasta pādāṇguṣṭhāsana C ardha baddha padmottānāsana utkatāsana vīrabhadrāsana A vīrabhadrāsana B 1 breath yoga cikitsā

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Page 1: ashtanga yoga primary series - Sattva Yoga Shala Series Cheat Sheet.pdf · ashtanga yoga primary series sŪryanamaskĀra a inhale exhale inhale exhale inhale exhale 5 breaths inhale

ashtanga yogaprimary series

sŪryanamaskĀra a

inhale exhale inhale exhale inhale exhale5 breaths

exhaleinhaleexhaleinhale

inhale exhale inhale exhale inhale exhale inhale exhale inhale exhale inhale exhale inhale exhale5 breaths

exhaleinhaleexhaleinhale

sŪryanamaskĀra b

standing sequence

pādāṇguṣṭhāsana pāda hastāsana utthita trikoṇāsana parivṛtta trikoṇāsana utthita pārśvakoṇāsana parivṛtta pārśvakoṇāsana prasārita pādottānāsana A prasārita pādottānāsana B prasārita pādottānāsana C prasārita pādottānāsana D pārśvottānāsana

utthita hasta pādāṇguṣṭhāsana A utthita hasta pādāṇguṣṭhāsana B utthita hasta pādāṇguṣṭhāsana C ardha baddha padmottānāsana utkatāsana vīrabhadrāsana A vīrabhadrāsana B

1 breath

yoga cikitsā

Page 2: ashtanga yoga primary series - Sattva Yoga Shala Series Cheat Sheet.pdf · ashtanga yoga primary series sŪryanamaskĀra a inhale exhale inhale exhale inhale exhale 5 breaths inhale

seated sequence

finishing sequence

paścimattānāsana A paścimattānāsana B paścimattānāsana C pūrvattanāsana ardha baddha padma paścimattānāsana

tiraṇgmukha ekapāda paścimattānāsana

jānuśīrṣāsana A jānuśīrṣāsana B jānuśīrṣāsana C

marīcāsana A marīcāsana B marīcāsana C marīcāsana D nāvāsana x5 bhujapīdāsana kūrmāsana supta kūrmāsana garbha pindāsana

5 breaths then roll

kukkutasana

baddha koṇāsana A baddha koṇāsana B upaviṣṭha koṇāsana A upaviṣṭha koṇāsana B supta koṇāsana

5 breaths then roll & land on the exhale

supta pādāṇguṣṭhāsana A

1 breath

ubhaya pādāṇguṣṭhāsana ūrdhvamukha paścimattānāsana setu bandhāsana

ūrdhva dhanurāsana x35 breaths

paścimattānāsana

10 breaths

salaṁba sarvāṅgāsana

halāsana karna pīḍāsana ūrdhva padmāsana

matsyāsanapinḍāsana uttāna pādāsana śīrṣāsana ūrdhva dandāsana10 breaths

bālāsana yoga mudrā

padmāsana utpluthi śavāsana

1 breath

baddha padmāsana

yoga · mark darby photo & design · isabelle gadbois

sattva yoga shala, montreal 2016 ©

dandāsana

supta pādāṇguṣṭhāsana B

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