© yogadotcalm 2002 (illustrations by John Scott and Ian Buchanan)

Padangustasana5 breaths

nose or navel

Prasarita Padottanasana A, B, C, D5 breaths in each

Parshvotannasana5 breaths (Right, Left)

Utthita Hasta Padangustasana A, B, C, D5 breaths (Right, Left)

A B C D

Virabhadrasana A5 breaths (Right, Left)

hands

Virabhadrasana B5 breaths (Left, Right)

distant spot

Ardha Badha Padmottanasana

(Right, Left)5 breaths

nose

Utkatasana5 breaths

hands

Dandasana5 breaths

toes

Padahastasana5 breaths

Utthita Trikonasana5 breaths (Right, Left)

Parvritta Trikonasana5 breaths (Right, Left)

Utthita Parshvakonasana5 breaths (Right, Left)

Parvritta (twist) Parshvakonasana5 breaths (Right, Left)

nose or navelnose or big toe

A: big toe, B: distant spot, C: big toe, D: big toe

one exhale tochaturangadandasana

(push up)

jump to topof mat

(samastithi)

nose or navel hand hand hand sky, hand or fingers

“A” Sun Salutations x5

“B” Sun Salutations x5

Marichyasana D(Right lotus, Left lotus)

5 breathsdistant spot

Marichyasana A(Right up, Left up)

5 breathsbig toe

Janu Shirshasana A(Right up, Left up)

5 breathsbig toe

Marichyasana C(Right up, Left up)

5 breathsdistant spot

Janu Shirshasana B(Right up, Left up)

5 breaths big toe

Purvottanasana5 breaths

3rd eye or distant spot

Janu Shirshasana C(Right up, Left up)

5 breaths(thighs 45° angle)

big toe

Ardha Baddha Padma Paschimattanasana

(Right lotus , Left lotus)5 breaths

big toe

T

T

T

T T

T T

T

Marichyasana B(Right lotus, Left lotus)

5 breathsnose

Primary Series Sequence

one inhale fromdownward dogto Utkatasana

Triangmukhaekapadapaschimattanasana

(Right back , Left back)5 breaths

big toe

A B C D

© yogadotcalm 2002 (illustrations by John Scott and Ian Buchanan)

Baddha Konasana A,B,CA, Sit Tall, B: Bow Forward, C:Head to Feet

5 breaths

Navasana3-5 breaths x 3-5 times

lift off after eachtoes/nose

Utpluthih10-25 breaths

nose

savasana10-30 minutes

om, shantihnamaste

AB

C

transitioninhale

titthibhasanatransition

Primary Series Sequence - Sheet 2

Bhujapidasana5 breaths

nose, then feet

Kurmasana5 breaths3rd eye

Supta Kurmasana5 breaths3rd eye

Garbha Pindasana5 breaths

nose

Kukkutasana5 breaths

nose

Ubhaya Padangusthasana5 breaths

3rd eye (face up)

Urdhva MukhaPaschimattanasana

5 breathstoes

Setu Bandhasana5 breaths

nose

Salamba Sarvangasana10-25 breathsnose or navel

Halasana8-10 breathsnose or navel

Matsyasana8-10 breaths

3rd eye

Uttanapadasana8-10 breaths

3rd eye or nose Shirhsasana10-25 breaths

nose

Balasana2 minutes breathing

forehead on floor

Karnapidasana8-10 breathsnose or navel

Urdhva Padmasana8-10 breathsnose or navel

Pindasana8-10 breathsnose or navel

Urdhva Dhanurasana3x - 5 breaths each

nose

advanced back bends(drop backs with teacher)

are done beforePaschimattanasana

optional

inhale legsup to vertical

exhale legs brush floor

5 times

transition(inhale roll up)

transition(inhale roll up)

Upavishta Konasana5 breaths3rd eye

Urdhva Upavishta Konasana5 breaths3rd eye

Supta Konasana5 breaths

nose

transitionexhale to Upavishta Konasana

Supta Padangustasana A,B,C(Right ABC , Left ABC)

5 breathsA: big toe, B: distant spot, C: big toe

9 rollsclockwise