05 Vinyasa Series2 PDF
05 Vinyasa Series2 PDF
05 Vinyasa Series2 PDF
info
-1(EX) turn front 9 IN up 10 EX Chaturanga Dandasana 11 IN Urdhva Mukha Svanasana 12 EX Adho Mukha Svanasana 13 IN jump, head up 14 EX Uttanasana IN come up (EX) Samasthitih KROUNCHASANA VINYASA: 22 ASANA: 1 2 3 4 5 6 7 8,15 DRISTI: PADHAYORAGRAI IN hands up EX Uttanasana IN head up EX Chaturanga Dandasana IN Urdhva Mukha Svanasana EX Adho Mukha Svanasana IN jump (EX) land, right leg beside hip (IN) grab left foot, head up 8 EX chin to shinbone 5BR KROUNCHASANA
-2-
10 EX Uttanasana
(EX) Chaturanga Dandasana 6 7 8 (EX) turn hands 9 IN head up (EX) hands to the floor 10 IN up 11 EX Chaturanga Dandasana 12 IN Urdhva Mukha Svanasana DHANURASANA VINYASA: 9 ASANA: 1 5 DRISTI: NASAGRAI IN hands up 6 IN lift head and legs 5BR SALABHASANA B 9 IN Urdhva Mukha Svanasana EX Adho Mukha Svanasana IN jump, head up EX Uttanasana IN come up (EX) Samasthitih
AshtangaYoga.info
AshtangaYoga.info
-3-
-4-
(EX) hands to ground 10 IN up 11 EX Chaturanga Dandasana 12 IN Urdhva Mukha Svanasana 13 EX Adho Mukha Svanasana 14 IN jump, head up 15 EX Uttanasana IN come up (EX) Samasthitih KAPOTASANA A / B
10 IN up 11 EX Chaturanga Dandasana 12 IN Urdhva Mukha Svanasana 13 EX Adho Mukha Svanasana (EX) Chaturanga Dandasana 6 7 8 9 IN Urdhva Mukha Svanasana EX Adho Mukha Svanasana IN jump, head up EX Uttanasana IN come up (EX) Samasthitih PARSVA DHANURASANA / DHANURASANA VINYASA: 13 ASANA: 1 2 3 4 5 6,8,9 DRISTI: NASAGRAI IN hands up EX Uttanasana IN head up EX Chaturanga Dandasana IN lift feet (EX) gab ankles (IN) Dhanurasana 6 EX roll on right side 5BR PARSVA DHANURASANA 8 9 EX roll on left side 5BR PARSVA DHANURASANA IN roll up 5BR DHANURASANA (EX) Chaturanga Dandasana 10 IN Urdhva Mukha Svanasana 11 EX Adho Mukha Svanasana 12 IN jump, head up 13 EX Uttanasana IN come up (EX) Samasthitih USTRASANA VINYASA: 15 ASANA: 1 2 3 4 5 6 7 8 DRISTI: BROOMADHYA IN hands up EX Uttanasana IN head up EX Chaturanga Dandasana IN Urdhva Mukha Svanasana EX Adho Mukha Svanasana IN up (EX) land on knees (IN) hands on waist, bend back 8 EX hands to heels 8 14 IN jump, head up 15 EX Uttanasana IN come up (EX) Samasthitih LAGHUVAJRASANA A /B VINYASA: 15 ASANA: 1 2 3 4 5 6 7 8 DRISTI: BROOMADHYA IN hands up EX Uttanasana IN head up EX Chaturanga Dandasana IN Urdhva Mukha Svanasana EX Adho Mukha Svanasana IN up (EX) land on knees (IN) hands on waist, bend back EX hands to ankles 5BR LAGHUVAJRASANA
VINYASA: 16 ASANA: 1 2 3 4 5 6 7 8,9 DRISTI: BROOMADHYA IN hands up EX Uttanasana IN head up EX Chaturanga Dandasana IN Urdhva Mukha Svanasana EX Adho Mukha Svanasana IN up (EX) land on knees (IN) hands on waist, bend back
EX hands to heels
AshtangaYoga.info
AshtangaYoga.info
-5-
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5 6 7
(EX) hands to waist 10 IN come up (EX) hands to ground 11 IN up 12 EX Chaturanga Dandasana 13 IN Urdhva Mukha Svanasana 14 EX Adho Mukha Svanasana 15 IN jump, head up 16 EX Uttanasana IN come up (EX) Samasthitih SUPTA VAJRASANA VINYASA: 15 ASANA: 1 9 DRISTI: NASAGRAI IN hands up (EX) hands to the floor 10 IN up 11 EX Chaturanga Dandasana 12 IN Urdhva Mukha Svanasana BAKASANA B VINYASA: 13 ASANA: 7 (IN) come up (EX) bend back (IN) come up | repeat 3| 3-7 times 8 9 (EX) hold position IN up Dandasana EX Chaturanga Dandasana
8 9
IN up EX Chaturanga Dandasana
10 IN Urdhva Mukha Svanasana 11 EX Adho Mukha Svanasana 12 IN jump, head up 13 EX Uttanasana IN come up (EX) Samasthitih BHARDAVAJASANA VINYASA: 20 ASANA: 1 2 3 4 8,14 DRISTI: PARSVA IN hands up EX Uttanasana IN head up EX Chaturanga Dandasana
10 IN Urdhva Mukha Svanasana 11 EX Adho Mukha Svanasana 12 IN jump, head up 13 EX Uttanasana IN come up (EX) Samasthitih
AshtangaYoga.info
AshtangaYoga.info
-7-
-8-
(EX) turn front, hands to ground 9 IN up 10 EX Chaturanga Dandasana 11 IN Urdhva Mukha Svanasana 12 EX Adho Mukha Svanasana 13 IN up (EX) land between arms (IN) Dandasana beside 14 EX right leg beside hip, left leg in lotus (IN) turn left 5BR BHARDAVAJASANA (EX) turn front, hands to ground 15 IN up 16 EX Chaturanga Dandasana 17 IN Urdhva Mukha Svanasana 18 EX Adho Mukha Svanasana 19 IN jump, head up 20 EX Uttanasana IN come up (EX) Samasthitih ARDHA MATSYENDRASANA VINYASA: 20 ASANA: 8,14 DRISTI: PARSVA 9 (EX) turn front, hands to ground IN up 8 EX bend forward 5BR EKA PADA SIRSASANA 10 EX Chaturanga Dandasana 11 IN Urdhva Mukha Svanasana 12 EX Adho Mukha Svanasana 13 IN up (EX) land between arms (IN) Dandasana 14 EX left leg over right leg (IN) turn left 5BR ARDHA MATSYENDRASANA ground (EX) turn front, hands to ground 15 IN up 16 EX Chaturanga Dandasana 17 IN Urdhva Mukha Svanasana 18 EX Adho Mukha Svanasana 19 IN jump, head up 20 EX Uttanasana IN come up (EX) Samasthitih 11 EX Chaturanga Dandasana 12 IN Urdhva Mukha Svanasana 9 IN come up (EX) hands to the floor 10 IN up
VINYASA: 14 ASANA: 1 2 3 4 5 6 7 7 DRISTI: NASAGRAI IN hands up EX Uttanasana IN head up EX Chaturanga Dandasana IN Urdhva Mukha Svanasana EX Adho Mukha Svanasana IN Tittibhasana front (EX) legs behind head, hands in front of chest 5BR DWI PADA SIRSASANA
IN up
AshtangaYoga.info
AshtangaYoga.info
-9-
-10-
12 EX Chaturanga Dandasana 13 IN Urdhva Mukha Svanasana 14 EX Adho Mukha Svanasana 15 IN jump, head up 16 EX Uttanasana IN come up (EX) Samasthitih
Tittibhasana 10 IN Tittibhasana A 11 EX Bakasana (IN) up 12 EX Chaturanga Dandasana 13 IN Urdhva Mukha Svanasana 14 EX Adho Mukha Svanasana 15 IN jump, head up 16 EX Uttanasana IN come up (EX) Samasthitih PINCHA MAYURASANA 9 (IN) foot up | 5 steps forward VINYASA: 13 ASANA: 1 2 8 DRISTI: NASAGRAI IN hands up EX Uttanasana
KARANDAVASANA VINYASA: 15 ASANA: 1 2 3 4 5 6 7 8 9 9 DRISTI: NASAGRAI IN hands up EX Uttanasana IN head up EX Chaturanga Dandasana IN Urdhva Mukha Svanasana EX Adho Mukha Svanasana IN up (EX) prepare IN Pincha Mayurasana EX fold legs to lotus, downs
AshtangaYoga.info
AshtangaYoga.info
-11-
-12-
5BR KARANDAVASANA 6
(EX) feet to the ground IN Urdhva Mukha Svanasana - with turned hands
10 IN come up again 7 EX Adho Mukha Svanasana - with turned 5 (IN) push up (EX) land 6 7 11 EX Chaturanga Dandasana 12 IN Urdhva Mukha Svanasana 13 EX Adho Mukha Svanasana head 14 IN jump, head up 15 EX Uttanasana IN come up (EX) Samasthitih MAYURASANA VINYASA: 9 ASANA: 1 up 2 3 4 5 EX head between the arms IN head up EX jump back MAYURASANA IN MAYURASANA 2 EX Uttanasana - right leg in lotus 5 DRISTI: NASAGRAI IN open feet, hands turned to floor, head 9 EX head between the arms VATAYANASANA VINYASA: 20 ASANA: 1 7,12 DRISTI: URDHVA IN right leg bound lotus 8 IN jump, head up 8 9 | 5 hops forward | 5 hops backward
lotus hands
IN Urdhva Mukha Svanasana EX Adho Mukha Svanasana IN jump, head up EX Uttanasana IN come up (EX) Samasthitih 5 IN Urdhva Mukha Svanasana - right leg in lotus
lotus
AshtangaYoga.info
AshtangaYoga.info
-13-
5BR GOMUKHASANA B
(EX) hands to ground 10 IN up 11 EX Chaturanga Dandasana 12 IN Urdhva Mukha Svanasana 13 EX Adho Mukha Svanasana 14 IN up (EX) land between arms (IN) Dandasana 9 IN roll up
AshtangaYoga.info
AshtangaYoga.info
-15-
-16-
10 IN Urdhva Mukha Svanasana 11 EX Adho Mukha Svanasana 12 IN jump, head up 13 EX Uttanasana IN come up (EX) Samasthitih MUKTA HASTA SIRSASANA C VINYASA: 13 ASANA: 8
(EX) turn front, hands to ground 10 IN up 11 EX Chaturanga Dandasana 12 IN Urdhva Mukha Svanasana 13 EX Adho Mukha Svanasana 14 IN up (EX) lie down 15 IN legs up (EX) right leg in lotus, bind 16 IN roll up (EX) land (IN) turn to right 5BR SUPTA URDHVA PADA VAJRASANA (EX) turn front, hands to ground 17 IN up 18 EX Chaturanga Dandasana 19 IN Urdhva Mukha Svanasana 20 EX Adho Mukha Svanasana 21 IN jump, head up 22 EX Uttanasana IN come up (EX) Samasthitih 9 EX Chaturanga Dandasana
DRISTI: NASAGRAI 1 2 3 4 5 6 7 IN hands up EX Uttanasana IN head up EX Chaturanga Dandasana IN Urdhva Mukha Svanasana EX Adho Mukha Svanasana IN up (EX) take position 8 IN lift legs SIRSASANA 5BR MUKTA HASTA SIRSASANA C 9 EX Chaturanga Dandasana 10 IN Urdhva Mukha Svanasana 11 EX Adho Mukha Svanasana 12 IN jump, head up 13 EX Uttanasana IN come up (EX) Samasthitih SIRSASANA BADDHA HASTA SIRSASANA B VINYASA: 13 ASANA: 9 EX Chaturanga Dandasana 8 DRISTI: NASAGRAI
10 IN Urdhva Mukha Svanasana 11 EX Adho Mukha Svanasana 12 IN jump, head up 13 EX Uttanasana IN come up (EX) Samasthitih MUKTA HASTA SIRSASANA B VINYASA: 13 ASANA: 1 2 3 4 5 6 8 DRISTI: NASAGRAI IN hands up EX Uttanasana IN head up EX Chaturanga Dandasana IN Urdhva Mukha Svanasana EX Adho Mukha Svanasana
AshtangaYoga.info
AshtangaYoga.info
-17-
-18-
10 IN Urdhva Mukha Svanasana 11 EX Adho Mukha Svanasana 12 IN jump, head up 13 EX Uttanasana IN come up (EX) Samasthitih BADDHA HASTA SIRSASANA D VINYASA: 13
IN take big toes, arms straight, head up EX end forward 5BR PASCHIMATTANASANA
EX Chaturanga Dandasana
ASANA: 1 2 3 4 5 6 7 8
10 IN Urdhva Mukha Svanasana 11 EX Adho Mukha Svanasana 12 IN jump, head up 13 EX Uttanasana IN come up (EX) Samasthitih BADDHA HASTA SIRSASANA C VINYASA: 13 ASANA: 1 2 3 4 5 6 7 8 8 DRISTI: NASAGRAI IN hands up EX Uttanasana IN head up EX Chaturanga Dandasana IN Urdhva Mukha Svanasana EX Adho Mukha Svanasana IN up position (EX) take position IN lift legs 5BR BADDHA HASTA SIRSASANA C
DRISTI: NASAGRAI IN hands up EX Uttanasana IN head up EX Chaturanga Dandasana IN Urdhva Mukha Svanasana EX Adho Mukha Svanasana up IN up (EX) take position IN lift legs 5BR BADDHA HASTA SIRSASANA D
(EX) Samasthitih 9 EX Chaturanga Dandasana PASCHIMATTANASANA VINYASA: 16 ASANA: 9 DRISTI: PADHAYORAGRAI 10 IN Urdhva Mukha Svanasana 11 EX Adho Mukha Svanasana 12 IN jump, head up 13 EX Uttanasana
AshtangaYoga.info
AshtangaYoga.info