ashtānga yoga chikitsā primary series | beginner’s …...adho mukha svanasana adho mukha...
TRANSCRIPT
Samasthitihi
Samasthitihi
uttanasana
uttanasana
chaturanga dandasana
urdhva mukha svanasana adho mukha svanasana
in
in
in
in
ex
ex
ex
in ex
Ashtānga Yoga ChikitsāPrimary Series | Beginner’s Sheet
------->
------->
Sūrya Namaskāra A(modified)
utkatasana
utkatasana
virabhadrasana a virabhadrasana a
in
in
in
Ashtānga Yoga ChikitsāPrimary Series | Beginner’s Sheet
Samasthitihi uttanasana
uttanasana
in
in
ex
ex
chaturanga dandasana
chaturanga dandasana
chaturanga dandasana
ex
ex
ex
urdhva mukha svanasana
urdhva mukha svanasana
urdhva mukha svanasana
in
in
in
adho mukha svanasana
adho mukha svanasana
adho mukha svanasana
ex
ex
ex in
(left side)(right side)
Sūrya Namaskāra B(modified)
Samasthitihi
Padangusthasana
option 1
bend knees if needed
option 2
option 3
Ardha Baddha Padmottanasana
Utthita Hasta Padangusthasana A
Utthita Hasta Padangusthasana b
Padahastasana Utthita Trikonasana Parivritti Trikonasana
Utthita Parsvakonasana Parivritti Parsvakonasana
-------> ------->
------->
------->
Utthita Hasta Padangusthasana c
Utthita Hasta Padangusthasana d
Prasarita Padottanasana A Prasarita Padottanasana b Prasarita Padottanasana c Prasarita Padottanasana d
Parsvottanasana
Ashtānga Yoga ChikitsāPrimary Series | Beginner’s Sheet
Standing Sequence (modified)
Yoga Mudra 10-20 breaths
Baddha Padmasana 10-20 breaths
Panmasana 10-20 breaths
Padmasana 10-20 breaths
Uthplutihi 10-20 breaths
savasana 10-30 minutes
utkatasana virabhadrasana a virabhadrasana a Virabhadrasana b Virabhadrasana b(right side) (left side)5 breaths 5 breaths 5 breaths5 breaths
(left side) (right side)
Ashtānga Yoga ChikitsāPrimary Series | Beginner’s Sheet
Standing and Finishing Sitting Postures with modifications