Ashtanga Vinyasa

ASHTANGA VINYASA SYSTEM

Vamana( Yoga Kounta)

Ramamohan – Direct teacher to

T. Krishnamacharya – Direct teacher to

K. Pattabhi Jois – our teacher

ASHTANGA MANTRA

Ashtanga Intro Class Mantra This mantra is always chanted at the beginning of the practice.

OM

Vande gurunam caranaravinde

sandarsita swatma suhkava bodhe

nih sreyase jangalikayamanesamsara halahala mohasantyai.

abahu purusakaram sankhacakrasidharinam

sahasra sirasam svetam pranamamipatanjalim.

OM

OM

I bow to the lotus feet of the Gurus The awakening happiness of one’s own Self revealed,

Beyond better, acting like a Jungle physician, Pacifying delusion, the poison of Samsara.

Taking the form of a man to the shoulders, holding a conch, a discus, and a sword,

One thousands white heads to Patanjali, I salute.

OM

Mangala Mantra This mantra is chanted at the end of the practice.

OM

Svastiprajabhyah paripalayantam

Nyayena margena mahim mahisah

Gobrahmanebhyah shubamastu nityam

Lokasamasta sukhinobhavantu OM

May all be well with mankind. May leaders of the earth protect in every way by keeping to the right path.

May there be goodness for those who know the earth to be sacred.May all the words be happy.

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“Partial yoga methods out of line with their internal

purpose can build up the ‘six enemies’ (desire,

anger, greed, illusion, infatuation, and envy) around

the heart”. Pattabhi Jois aka Guruji

Yoga Sutra Ashtanga Vinyasa

PANTANJALI’ S 8 LIMB PATH

Yamas - moral codes

Niyamas - self purification & study

Asana - posture

Pranayama- breath control

Pratyahara - sense control

Dharana - concentration

Dhyana- meditation

Samadhi - contemplation, self-realization, bliss

Yam means to restrain

5 moral codes-

Ahimsa- non violence

Satya- truthfulness

Asteya - non- stealing

Bramacharya - preserving vital fluids

Aparigraha - non – possessiveness

In the practice of AV, students learn that they must first be able to observe all the moral codes in their relationship with themselves

in order to relate in the same fashion to the outside world.

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Ahimsa – non-violent actions in practice

Satya- truthfulness & acceptance in where you are in practice

Asteya – not to cheat, steal or be jealous or envious of others.

Asana is non – competitive. We look to each other for

inspiration, not judgment of negative comparison.

Bramacharya – engage in sexual passion at appropriate times.

Do not squander sexual fluids as it drains the bodies energy

and weakens the body.

Aparigraha- NON- Possessiveness. Do not push to hard

because you desire to be better than you are. Sometimes less

is more.

Ni – down/into Yama- to restrain

5 codes - Shaucha , Santosha, Tapas, Swadhaya,

Ishwarapranidhana, all refer to self- cleansing and are

dealt with together.

Contentment and purification of the body – both internally

and externally. Spiritual purification – Vedic mantras and surrender of the self to god.

* If we do not practice the Yama and Niyama it is only exercise. We are

not harvesting the fruits from the tree of Yoga - Guruji

Aas – sit , to be asana – seat

AV- is in 3 groups

Primary series/ Yoga Chikitsa – aligns and purifies the body.

Intermediate series/ Nadi Shodhana – purifies the nervous system

Advanced A,B,C & D/ Sthira Bhaga – integrates strength with grace of movement.

• Asanas are carefully organized to access every muscle, stretch and tone, as well as nerves, organs, glands and energy channels. It is though Tristana (the union of vinyasa), bandhas (the locks/seals that protect the body), and dristis (looking points) that practitioners journey inside, working deeply on the inner body, opening & clearing nadis, the energy channels of the subtle body, allowing themselves to access and harness the internal lifeforce known as Prana.

• By this practice we can open the body and take sit in Padmasana for the 4th Asana and s7th limb Dhyana. This take us to a higher state of mind than possible through non- yogic exercise.

Prana – breath/energy/strength/lifeforce

Ayama – length/restrain/expansion/stretch

Pranayama was developed as a way to control the mind.

Through AV students begin to understand the dynamics of breath. Equalizing the inhale to exhales and how to synchronize movement to breath, rather than breath to movement.

This focus will lead to Pranayama, Pratyahara and Dharana.

Students must attain advanced level of asana practice before they can learn to art and science of Pranayama. - Guruji

Prati – against/ back Haara – take hold

When the mind wanders we come back to the rhythm

of the breath. This calms and controls the mind

and when this is fully harnessed you will have

control of the senses. You do not hold on to but

allow to pass.

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To hold or maintain

The mind is undisturbed by stray sounds, thoughts,

and sensations.

When this is achieved the mind reaches single focus,

concentrating purely on inhalation and exhalation

and the dristi.

To meditate or contemplate

Combination of pratyahara & dharana

When this is achieved in AV each posture is

gracefully strung on a garland of asanas, becoming

in effect, a moving meditation.

Sama- the same ahhi –the highest

To reach this is a culmination of all the eight limbs.

It is the goal, the fruit of the tree. You have reach the

highest and can see all.

http://cosmicwheel.net/cosmicgallery3/images/samadhi_jpg.jpg

http://cosmicwheel.net/cosmicgallery3/images/samadhi_jpg.jpg

KEYS COMPONENTS OF AV

Vinyasa - breath/ movement synchronicity.

In AV it is also the number if vinyasa in and out of

postures.

Ujjayi – free breathing to warm the air, listen and

gauge the intake/out come and increase pranic flow

to entire system.

Bandha- to unlock the latent energy and then to

move and direct to the 72,000 nadis.

Dristi- Each asana has a gazing point to look inward.

Tristana – the true essence of Vinyasa

TRISTANA

The true essence of vinyasa.

The union of breath/movement, bandhas and dristi.

This union unleashes the energies of the 5 elements.

Earth - mula bandha producing foundation, stability and strength.

Water- fluidity of vinyasa producing sweat.

Air - ujjayi breathing & bandhas for lightness.

Fire - the purifying digestive fire of agni.

Ether - the subtle, all prevading prana.

ADJUSTING & ASSISTING TIPS

1. Types and styles of assist and adjusting

2. Ask precise questions

3. The best ass/ad is verbal cue and demo

4. Be grounded before A & A

5. Breath w/ student when ass/ad

6. Adjust most misaligned first

7. Apply correct pressure in correct direction

8. Don’t over adjust

9. Do both sides

10. Intention – light or deep assist

11. Level of student

12. Conscious of speaking levels

13. Soft cues

14. Move into and out of space slowly

15. Clean hands/ towel

16. No poking

17. Give props if needed

Pada (पाद, Pāda) = leg, foot

Padangushtha (पादान्गुष्ठ, Pādānguṣṭha) = big toe

Asana (आसन, Āsana) = pose, posture, seat

Padangushthasana (पादन्गुष्ठासन, Pādanguṣṭhāsana) = hold-the-big-toe-posture

IN nāsāgre- feet shoulder/hip width apart, hands on waist,

(EX) bhrūmadhye- bending forward, first three fingers wrap around big toes,

(IN) looking forward and up, opening the chest and sternum, lengthening the spine

EX nāsāgre- bending at elbows, neck is long, head to knees,

5BR nāsāgre- Padangushthasana (पादान्गुष्ठासन, Pādānguṣṭhāsana)

IN bhrūmadhye- extend the arms, lift the head, lengthen the spine

EX hold-

IN nāsāgre- hands to the waist, lift up with a straight back

EX nāsāgre- big toes touch,

Samasthitih (समस्थित िः, Samasthitiḥ)

6 fundamental postures that begins purification, makes body flexible and introduces

3 locks/bandhas.

This pose and pada hastha begins purification process.

Reduce fat from waist and abs

Prevents stomach aliments

Relieves constipation

Cleanse rectum and anus

Live and spleen toned and urethra cleaned

A red face suggests blood is pooling in neck constriction, draw shoulders by

bending elbows to the side.

BOOK- ACTIVE BALANCE PG 39 & HAMS ANN QUADS PG 40


Hasta (हथ , Hasta) = hand


Pada Hastasana (पादहथ ासन, Pāda-Hastāsana) = feet-on-hands-posture

IN nāsāgre feet shoulder/hip width apart, hands to waist

EX bhrūmadhye bending forward, hands underneath the feet

IN , lift head and gaze up, extend the back/spine

EX nāsāgre bending at ellbows, neck long, head to knees

5BR nāsāgre Pada Hastasana (पादहथ ासन, Pāda-hastāsana)

IN bhrūmadhye extend arms, lift head, extend back/spine

EX hold-

IN nāsāgre hands to waist, stand up

toes touch Samasthitih (समस्थित िः, Samasthitiḥ)

REDUCE FAT FROM WAIST

STRENGTHEN BACK, HIPS AND LEGS

REALIGN THE SKELETAL SYSTEM

BOOK- THE KNEE JOINT PG 42 & READ GUIDED VINYASA PG 40

Utthita (उस्थि , Utthita) = extended, spread

Trikona (त्रिकोण, Trikoṇa) = triangle


Utthita Trikonasana (उस्थि त्रिकोणासन, Utthita-Trikoṇāsana) = triangle pose

IN hastāgre stepping right foot back, right foot 90 degree angle (toes point straight/forward), left foot turns slightly in, extend

arms out

EX pādayoragre grab right big toe (thumb from outside, index- and middle-finger from inside)

IN hastāgre drishti towards raised hand

5 BR hastāgre Utthita Trikonasana (उस्थि त्रिकोणासन, Utthita Trikoṇāsana) (right side)

EX pādayoragre drishti down

IN hastāgre square up, turn, extend arms to side

EX pādayoragre grab left big toe, (thumb from outside, index- and middle-finger from inside)


5BR hastāgre Utthita Trikonasana (उस्थि त्रिकोणासन, Utthita Trikoṇāsana) (left side)


IN nāsāgre square off to side, turn-

EX nāsāgre stepping to front of the mat Samasthitih (समस्थित िः, Samasthitiḥ)

IMPROVES DIGESTION / AGNI, REDUCES CONSTIPATION

BREATHING PROBLEMS AND RESPIRATORY SYSTEM CORRECTED

NERVOUS SYSTEM IS TONED AND SPINAL CORD STRENGTHENED

BOOK- SPINAL INSIGHT PG 44

Parivritta (परिवतृ्त, Parivṛtta) = revolved

Trikona (त्रिकोण, Trikoṇa) = triangle


Parivritta Trikonasana (परिवतृ्त त्रिकोणासन, Parivṛtta Trikoṇāsana) = revolved triangle pose

1 IN hastāgre stepping back with right foot, extend arms to side

2 EX pādayoragre place left hand on outside edge of right foot


5 BR hastāgre Parivritta Trikonasana (परिवतृ्त त्रिकोणासन, Parivṛtta Trikoṇāsana) (right side)


3 IN hastāgre square up, turn, extend arms to side

4 EX pādayoragre place right hand on outside edge of left foot


5 BR hastāgre Parivritta Trikonasana (परिवतृ्त त्रिकोणासन, Parivṛtta Trikoṇāsana) (left side)


5 IN nāsāgre square off to side, turn-

EX nāsāgre stepping to front of the mat, Samasthitih (समस्थित िः, Samasthitiḥ)

REDUCE FAT ON WAIST

STRENGTHEN BACK, HIPS AND LEGS

POSTURAL ALIGNMENT IS CORRECTED

IMPROVES DIGESTION, RELIEVES CONSTIPATION

BREATHING PROBLEMS CORRECTED

NERVOUS SYSTEM IS STRENGTHENED

Vinyāsa breath Dṛṣṭi explanation of movement

1 IN hastāgre stepping back with right foot, bending into right knee

2 EX pādayoragre place right hand on outer edge of right foot


5BR hastāgreUtthita Parshvakonasana (उस्थि पर्शववकोणासन, Utthita

Parśvakoṇāsana) (right side)


3 IN hastāgre square up, turn, bending into left knee

4 EX pādayoragre place left hand on outer edge of left foot


5BR hastāgreUtthita Parshvakonasana (उस्थि पर्शववकोणासन, Utthita

Parśvakoṇāsana) (left side)


5 IN nāsāgre square off to side, turn

- EX nāsāgre stepping to front of mat, Samasthitih (समस्थित िः, Samasthitiḥ)

Parivritta (परिवतृ्त, Parivṛtta) = revolvedParshva (पर्शवव, Parśva) = sideKona (कोण, Koṇa) = angleAsana (आसन, Āsana) = pose, posture, seatParivritta Parshvakonasana (परिवतृ्त पर्शववकोणासन, Parivṛtta Parśvakoṇāsana) = revolved side angle pose


1 IN hastāgre stepping back with right foot, bending into right knee

2 EX pādayoragreplace right hand on right knee, hook left shoulder outside right knee, place left hand on outer

edge of right foot

IN hastāgre extend right arm, drishti towards raised hand

5BR hastāgre Parivritta Parshvakonasana (परिवतृ्त पर्शववकोणासन, Parivṛtta Parśvakoṇāsana) (right side)

EX pādayoragre right hand on right knee, drishti down

3 IN hastāgre square up, turn, bend left knee

4 EX pādayoragreleft hand on left knee, hook right shoulder outside left knee, place right hand to outer edge of left

foot

IN hastāgre extend left arm, drishti towards raised hand

5BR hastāgre Parivritta Parshvakonasana (परिवतृ्त पर्शववकोणासन, Parivṛtta Parśvakoṇāsana) (left side)

EX pādayoragre left hand on left knee, drishti down

5 IN nāsāgre square off to side, turn

- EX nāsāgre step to front of mat, Samasthitih (समस्थित िः, Samasthitiḥ)

THE NEXT 4 IN THIS GROUP REDUCES ACCUMULATION OF FAT ON WAIST

STRENGTHENS LEGS AND BACK

ORGANS FROM NAVEL DOWN ARE CLEANSED


1 IN nāsāgre step right foot back, feet parallel double-shoulder-width apart

bhrūmadhye hands to waist

2 EX bhrūmadhye hands to floor

IN bhrūmadhye lift head, extend spine

3 EX nāsāgre crown of the head reaches to the floor

5BR nāsāgre Prasarita Padottanasana A (प्रसारि पादोत्तानासन, Prasārita Pādottānāsana)

4 IN bhrūmadhye lift head, extend spine

EX hold

5 IN nāsāgre hands to waist, lift up with straight spine

- EX nāsāgre step to front of the mat, big toes touch Samasthitih (समस्थित िः, Samasthitiḥ)

Prasarita (प्रसारि , Prasārita) = wide stance


ud (उद्, ud) =prefix for verbs or nouns that implies superiority in place, range, power, or intensity

Tana ( ान, Tāna) = extended

Uttana (उत्तान, Uttāna) = intense stretch, straight, extended


Parasarita Padottanasana A (पिासरि पादोत्तानासन, Parāsarita Pādottānāsana) = wide stance forward bend

INNER FIRE/AGNI EFFECTIVELY CLEANSES THE BOWEL AND RECTUM/ANUS

SEXUAL ORGANS ARE CLEANSED

BREATHING APPARATUS PURIFIED

NERVOUS SYSTEM STIMULATED


1 IN nāsāgre step right foot back

nāsāgre extend arms out

2 EX bhrūmadhye hands to waist


3 EX nāsāgre crown of head reaches to floor

5BR nāsāgre Prasarita Padottanasana B (प्रसारि पादोत्तानासन, Prasārita Pādottānāsana)

4 IN bhrūmadhye lift up, spine extends

EX pause

5 IN nāsāgre extend arms wide

- EX nāsāgre Samasthitih (समस्थित िः, Samasthitiḥ)



ud (उद्, ud) = prefix for verbs or nouns that implies superiority in place, range, power, or intensity




Parasarita Padottanasana B (पिासरि पादोत्तानासन, Parāsarita Pādottānāsana) = wide stance forward bend

Vinyāsa breath Dṛiṣṭi explanation of movement


nāsāgre arms wide

2 EX bhrūmadhye intelace fingers behind back

IN bhrūmadhye open chest, lift sternum, extend spine, lift hands slightly up

3 EX nāsāgre crown of the head reaches to floor, let hands fall over head

5BR nāsāgrePrasarita Padottanasana C (प्रसारि पादोत्तानासन, Prasārita

Pādottānāsana)

4 IN bhrūmadhye lift up, extend spine

EX pause, hands stay behind back

5 IN nāsāgre extend arms wide








Parasarita Padottanasana C (पिासरि पादोत्तानासन, Parāsarita Pādottānāsana) = wide stance forward bend



nāsāgre hands to waist

2 EX bhrūmadhye first three fingers wrap around big toes


3 EX nāsāgre crown of the head reachers to floor, bend at ellbows

5BR nāsāgre Prasarita Padottanasana D (प्रसारि पादोत्तानासन, Prasārita Pādottānāsana)

4 IN bhrūmadhye lift head, straighten spine

EX hold

5 IN nāsāgre hands to waist, lift up with straight spine






Uttana (उत्तान, Uttāna) = intesne stretch, straight, extended


Parasarita Padottanasana (पिासरि पादोत्तानासन, Parāsarita Pādottānāsana) = wide stance forward bend

REDUCES FAT ON WAIST

LENGTHENS AND TONES LEGS

CLEARS MUCOUS BLOCKING THE RESPIRATION TRACT

THESE PAST 6 ASANAS ARE FUNDAMENTAL TO THE FLEXIBILITY & TONES OF THE BODY AND

TO CLEANSING THE ORGANS OF DIGESTION


1 IN bhrūmadhye stepping right foot back, hands into prayer behind the back

2 EX nāsāgre bending over right leg, chin to shin

5BR nāsāgre Parshvottanasana (पार्शवोत्तनासन, Pārśvottanāsana) (right side)

3 IN bhrūmadhye stand up with straight back, turning to other side

4 EX nāsāgre bending over left leg

5BR nāsāgre Parshvottanasana (पार्शवोत्तनासन, Pārśvottanāsana) (left side)

5 IN bhrūmadhye stand up with straight back

- EX nāsāgrestepping feet together at front of the mat, big toes touch Samasthitih (समस्थित िः, Samasthitiḥ)

Parshva (पार्शवव, Pārśva) = side

Ud (उद्, Ud) =prefix intensive


Uttana (उत्तान, Uttāna) = intense stretch


Parshvottanasana (पार्शवोत्तानासन, Pārśvottānāsana) = Intense-side-stretch

STRENGTHENS MUSCLES IN LEGS AND TONES AND PURIFIES THE KIDNEYS

CONSTIPATION D INCREASES FLEXIBILITY

IT IS RELIEVED AND THE HIP JOINTS ARE MADE FLEXIBLE

*THIS ASANA STIMULATES THE 3 KNOTS(GRANTHIS TRAYA) LOCATED AT THE BASE OF SUSUMNA NADI INSIDE THE

TINY BONES OF THE COCCYX.

BOOK- STRENGTHEN THE FEET PG 53 & OUTER STRUCTER /INNER FREEDOM PG 54


1 IN nāsāgre lift right leg, take big toe

2 EX bend forward, chin to shinbone

5BR pādayoragreUtthita Hasta Padangushthasana (उस्थि हथ पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (right

side)

3 IN nāsāgre lift head

4 EX leg to the right, look over left shoulder

5BR pārśvadṛṣṭi Utthita Parshvasahita (उस्थि पार्शववसहह , Utthita Pārśvasahita) (right side)

5 IN nāsāgre leg forward

6 EX pādayoragre leg far up to the top, to forehead

7 IN hands to waist

5BR nāsāgreUtthita Hasta Padangushthasana (उस्थि हथ पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (right

side)

(EX) lower leg

8 IN nāsāgre lift left leg, take big toe

9 EX bend forward

5BR pādayoragreUtthita Hasta Padangushthasana (उस्थि हथ पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (left

side)

10 IN nāsāgre lift head

11 EX leg to the left

5BR pārśvadṛṣṭi Utthita Parshvasahita (उस्थि पार्शववसहह , Utthita Pārśvasahita) (left side)

12 IN nāsāgre leg again forward

13 EX pādayoragre leg far up to the top, to forehead

14 IN hands to waist

5BR nāsāgreUtthita Hasta Padangushthasana (उस्थि हथ पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (left

side)


FOCUS IS CLEANSING THE LIVER AND SPLEEN

HEAL INTO NAVEL HELPS TO CLEANSE AND TONE THE DIGESTIVE ORGANS BY

STIMULATING ANGI* WATCH KNEES, CORRECT PLACEMENT.

BOOK- LENGTH THE QUAD PG 57 & OPEN THE HIP PG 58


1 IN nāsāgre lift right leg, put on left thigh, right hand behind back, bind

2 EX bend forward, left hand beside left leg, chin to shinbone

5BR nāsāgre Ardha Baddha Padmottanasana (अर्व बद्र् पद्मोत्तानासन, Ardha Baddha Padmottānāsana) (right side)

3 IN bhrūmadhye lift head

EX stay in this position

4 IN nāsāgre left hand to hip, straighten up

5 EX nāsāgre lower right leg, lower arms

6 IN nāsāgre lift left leg, put on right thigh, left hand behind back, bind

7 EX bend forward, right hand beside right leg, chin to shinbone

5BR nāsāgre Ardha Baddha Padmottanasana (अर्व बद्र् पद्मोत्तानासन, Ardha Baddha Padmottānāsana) (left side)

8 IN bhrūmadhye lift head

EX stay in this position

9 IN nāsāgre left hand to hip, straighten up

- EX nāsāgre lower right leg, lower arms, Samastitih (समस्थ त िः, Samastitiḥ)

ardha (अर्व, ardha) = half

baddha (बद्र्, baddha) = bound

padma (पद्म, padma) = Lotus

ud (उद्, ud) =Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity.

Tana ( ान, Tāna) = stretched

Uttana (उत्तान, Uttāna) = intense stretch, straight, stretched

asana (आसन, āsana) = Posture

Ardha Baddha Padmottanasana (अर्व बद्र् पद्मोत्तानासन, Ardha Baddha Padmottānāsana) = half-bound-Lotus-intense-stretch

REDUCE FAT ON WAIST

STRENGTHEN MUSCLES IN LEGS AND BACK

GOOD FOR ALL BACK PAINS INCLUDING DISC PROBLEMS

HELPFUL FOR HERNIAS AND REALIGNING THE SPINE

*THE LONGER WE HOLD THE MORE OF THE HEALING BENEFITS WE RECEIVE..UP TO 25 BREATHS


1 IN añguṣṭhamadhye raise arms overhead

2 EX nāsāgre spread fingers, hinging at the hip fold forward, hands to ground Uttanasana(उत्तानासन, Uttānāsana)

3 IN bhrūmadhye come half-way up with straight spine, lift head

4 EX nāsāgrehands down, float back, ellbows close to chest Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga

Daṇḍāsana)

5 IN bhrūmadhyeroll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva

Mukha Śvānāsana)

6 EX nābicakretuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha

Śvānāsana)

7 IN jump forward, bend knees, place feet on the ground, arms go sideward up

5BR añguṣṭhamadhye Utkatasana (उथकटासन, Utkaṭāsana)

EX splay out fingers, reach with hands far to the front and bottom, knees stay bend

8 IN nāsāgre lift

9 EX nāsāgrelower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga

Daṇḍāsana)

10 IN bhrūmadhyeroll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva

Mukha Śvānāsana)

11 EX nābicakretuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, Adho Mukha

Śvānāsana)

12 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,

13 EX nāsāgre bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)

- IN bhrūmadhye lift the head again, straighten spine, palms or finger tips remain on the ground

EX nāsāgre stand all the way up, arms on sides, Samasthitih (समस्थित िः, Samasthitiḥ)

Utkata (उथकट, Utkaṭa) = wild, frightening, above the usual, intense, FIERCE, gigantic, furious, heavy


Utkatasana (उथकटासन, Utkaṭāsana) = wild-or-heavy-Posture

HELPS TO ALLEVIATE PAIN ASSOCIATED WITH RHEUMATIC CONDITIONS

MUSCLES IN NECK ARE STRENGTHENED





4 EX nāsāgre hands down, float back, ellbows close to chest Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana)

5 IN bhrūmadhyeroll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha

Śvānāsana)

6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana)

left feet 45 degrees to the side, step right leg forward

7 IN lift arms sideward, straighten up

5BR añguṣṭhamadhye Virabhadrasana A (वीिभद्रासन, Vīrabhadrāsana) (right side)

8 EX turn to the back

5BR añguṣṭhamadhye Virabhadrasana A (वीिभद्रासन, Vīrabhadrāsana) (left side)

9 IN lower arms forward, parallel to the ground, pull right hand straight to body, then stretch right arm

5BR Virabhadrasana B (वीिभद्रासन, Vīrabhadrāsana) (left side)

10 EX hastāgre turn forward

5BR hastāgre Virabhadrasana B (वीिभद्रासन, Vīrabhadrāsana) (right side)

EX spread fingers, hands for to the front and bottom

11 IN nāsāgre lift, balance one leg first then the other in handstand

12 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana)

13 IN bhrūmadhyeroll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha

Śvānāsana)

14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana)





Virabhadra (वीिभद्र, Vīrabhadra) = the Warrior / Hero Virabhadra from the Mahabharata (महाभाि , Mahābhārata). He was fighting for

the Pandava (पाण्डव, Pāṇḍava)

Asana (आसन, Āsana) = Posture

Virabhadrasana (वीिभद्रासन, Vīrabhadrāsana) = Hero Posture

THIS IS A STARTING POINT FOR SEATED..LIKE SAMASTAHITI

*IN THIS SECTION WE REFERENCE “VINAYASA’ AS COLLECTION OF MOVEMENTS BETWEEN POSTURES

YOU WILL HEAR VINYASA UP..VINYASA DOWN..HALF VINYASA AND ALSO CHATVARI

1 IN añguṣṭha raise arms overhead




5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana)


7 IN jump forward balancing on straight arms, bend legs in the air

(EX) jump through, get down slowly

(IN) put hands to the ground, to the left and right beside the body, back straight, legs straight

5BR nāsāgre Dandasana (दण्डासन, Daṇḍāsana)

8 IN bhrūmadhye grab big toes, back straight

9 EX lean elbows to the side, top of head goes in direction big toes

5BR pādayoragre Paschimottanasana A (पस्र्शचमोत्तानासन, Paścimottānāsana)

10 IN bhrūmadhye stretch arms, straighten back

EX put hands onto the floor

11 IN nāsāgre lift up balancing on straight arms, bend legs in the air







Danda (दन्द, Danda) = stick


Dandasana (दण्डासन, Daṇḍāsana) = Stick-Posture

IT IS VITAL TO CONTROL MULA AND UDDI BANDHA WHEN PRACTICING THIS ASANA

IN EXTREME FORWARD BENDING THE AIR ENTERS THE LUNGS W/ SOME DEGREE OF FORCE

WHEN THE 2 HOLES(1 AT ANUS AND OTHER AT URINARY TRACT EXIT) ARE HELD CLOSED, AS WITH

MULABANDHA THE AIR IS ABLE TO STIMULATE THE SUSUMNA NADI.

BOOK- PSOAS PG 66 & FOOT POSITION IN FORWARD BEND PG 68

Paschima (पस्र्शचम, Paścima) = Back, West, Back of Body

ud (उद्, ud) = Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity.


Uttana (उत्तान, Uttāna) = intense stretch, straight, straightened


Paschimottanasana (पस्र्शचमोत्तानासन, Paścimottānāsana) = Intense-Stretch-of-Back-of-Body

Vinyāsa breath Dṛṣṭi explanation of movement1 IN añguṣṭhamadhye raise arms overhead





















Vinyāsa breath Dṛṣṭi explanation of movement1 IN añguṣṭhamadhye raise arms overhead





















THE INHALATION (PRANA VAYU) AND EXHALATION (APANA VAYA) INCREASE THE ABDOMINAL FIRE

( AGNI), HELPING TO PURIFY THE INNER ORGANS

Vinyā

sabreath Dṛṣṭi explanation of movement








(EX) jump through, get slowly down

(IN) nāsāgre put hands to the ground, to the left and right beside the body, back straight, legs straight

5BR Dandasana (दण्डासन, Daṇḍāsana)

8 IN bhrūmadhye coming from the top put hands around your feet, straight back

9 EX pādayoragre lean elbows to the side, top of head goes in direction big toes

5BR Paschimottanasana B (पस्र्शचमोत्तानासन, Paścimottānāsana)

10 IN bhrūmadhye straighten arms, lift back

EX put hands to the ground










ud (उद्, ud) = Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity.




Paschimottanasana (पस्र्शचमोत्तानासन, Paścimottānāsana) = Intense-Stretch-of-Back-of-Body

THE LIVER, SPLEEN, LUNGS AND KIDNEYS ALL PLAY AN IMPORTANT PART OF

PURIFYING THE BLOOD, WHICH IS VITAL TO GOOD HEALTH.

A FRESH SUPPLY OF BLOOD TO THE ABDOMINAL AREA, WHERE DISEASE BEGINS,

KEEPS THE ORGANS CLEAN, HEALTHY AND STRONG.












8 IN bhrūmadhye hands grasp feet from the side, thump press root joint of big toe, straight back


5BR Paschimottanasana C (पस्र्शचमोत्तानासन, Paścimottānāsana)











ALSO ACTS BENEFICIALLY ON THE VAGUS NERVE (CRANIAL NERVE), IT STRENGTHENS AND

PURIFIES THE WHOLE BODY, INCLUDING THE HEART AND MAKES THE BODY FIRM WITHOUT

EXCESS FAT.

Vinyā

sabreath Dṛṣṭi explanation of movement











8 IN bhrūmadhye hands grasp feet from the side, left hand grasps joint of right hand, straight back


5BR Paschimottanasana D (पस्र्शचमोत्तानासन, Paścimottānāsana)



11 IN lift up balancing on straight arms, bend legs in the air







Purva (पूवव, Pūrva) = east, front of body





Purvottanasana (पूवोत्तानासन, Pūrvottānāsana) = Intense-Stretch-of-front-of-body

THIS POSE IS COMPLEMENTARY TO PASHIMATTANASANA. IT IS IMPERATIVE THAT FOLLOWING

THE PRACTICE OF EXTREME FORWARD BENDS A COUNTERPOSE OF BACKBENDING IS

PREFORMED. THE COUNTER PREVENTS THE ONSET OF IMBALANCE AND DISEASE.

THIS ASANA BENEFITS THE NERVOUS SYSTEM. IT STIMULATES THE SUSUMNA NADI AND ALSO

BENEFITS THE HEART AND LUNGS.







7 IN nāsāgre jump forward balancing on straight arms, bend legs in the air

(EX) jump through, get slowly down, hands behind back

8 IN lift hip, stretch legs, toes to the ground

5BR bhrūmadhye Purvottanasana (पूवोत्तानासन, Pūrvottānāsana)

9 EX nāsāgre lower down, contract









Ardha (अर्व, Ardha) = halb

Baddha (बद्र्, Baddha) = gebunden

Padma (पद्म, Padma) = Lotus



tana ( ान, tāna) = stretched

uttana (उत्तान, uttāna) = intense stretch, straight, straightened


Ardha Baddha Padma Paschimottanasana (अर्व बद्र् पद्म पस्र्शचमोत्तानासन, Ardha Baddha Padma Paścimottānāsana) = Half-bound-Lotus-with-intense-stretch-of-back-of-body

POWERFUL AFFECT OF THE LIVER AND SPLEEN, BOTH ORGANS PLAY A PART IN THE

DIGESTIVE PROCESSES OF THE BODY. THE LIVER CONTROLS THE DIGESTIVE PROCESSES

OF THE BODY. THE LIVER CONTROLS THE DIGESTION OF FATS AND CONTRIBUTES TO

CONTROL OF METABOLISM, WHILE THE SPLEEN PRODUCES THE WHITE CORPUCLES

NECESSARY FOR RESISTANCE AGAINST DISEASE, & HELPS TO PURIFY THE BLOOD.

BOOK- THE PARADOX OF ACTIVE RELEASE PG 73









(EX) jump through, get slowly down, right leg in half Lotus

(IN) bhrūmadhye right hand behind back, grab right foot, left hand to the front, grab left foot, straight back

8 EX bend left elbow to the side, chin towards shinbone, top of skull towards back of foot

5BR pādayoragre Ardha Baddha Padma Paschimottanasana (अर्व बद्र् पद्म पस्र्शचमोत्तानासन, Ardha Baddha Padma Paścimottānāsana) (right side)

9 IN bhrūmadhye stretch left arm, lift head, straight back

EX lower down, hands onto the floor






(EX) jump through, get slowly down, left leg in half Lotus

(IN) bhrūmadhye left hand behind back, grab left foot, right hand to the front, grab right foot, straight back

15 EX bend right elbow to the side, chin towards shinbone, top of skull towards back of foot

5BR pādayoragre Ardha Baddha Padma Paschimottanasana (अर्व बद्र् पद्म पस्र्शचमोत्तानासन, Ardha Baddha Padma Paścimottānāsana) (left side)

16 IN bhrūmadhye stretch right arm, lift head, straight back

EX contract, hands onto the floor


tiryan (त र्वङ्, tiryaṅ) = horizontal, oblique

mukha (मुख, mukha) = face

tiryam mukha (त र्मंुख, tiryaṁ-mukha) = pronaunce: Tiryang-Mukha

eka (एक, eka) = one

pada (पाद, pāda) = leg

paschima (पस्र्शचम, paścima) = Back, West, Back of Body


tana ( ान, tāna) = stretched

uttana (उत्तान, uttāna) = intense stretch, straight, straightened


Tiryam Mukha Eka Pada Paschimottanasana (त र्मंुख एकपाद पस्र्शचमोत्तानासन, Tiryaṁ-Mukha Eka-Pāda Paścimottānāsana) = horizontal face position with intense stretch of back of body

RELIEVES SCIATICA









(EX) jump through, leave rechtes leg bowed, get down slowly

(IN) bhrūmadhye put both hands around left foot, left hand grabs joint of right hand

8 EX bend elbows to the side, chin to shin, top of skull towards back of foot

5BR pādayoragre Triryang Mukha Eka Pada Paschimottanasana (त्रिर्वन््मुखएकपाद पस्र्शचमोत्तानासन, Triryang-Mukha-Eka-Pāda Paścimottānāsana) (right side)

9 IN stretch arms, lift head, straight back





Janu (जान,ु Jānu) = knee

Shirsha (शीर्व, Śīrṣa) = head


Janu Shirshasana (जानु शीर्ावसन, Jānu Śīrṣāsana) = head-to-knee-Posture

POWERFUL EFFECT ON THE URINARY SYSTEM


1 INañguṣṭhamadhy

eraise arms overhead







(EX) jump through, get slowly down, put right foot at inside of thigh

(IN) bhrūmadhye put both hands around left foot, left hand grasps joint of right hand


5BR pādayoragre Janu Shirshasana A (जान ुशीर्ावसन, Jānu Śīrṣāsana) (right side)

9 IN bhrūmadhye stretch arms, lift head, straight back







(EX) jump through, get slowly down, put left foot at inside of thigh

(IN) bhrūmadhye put both hands around right foot, right hand grasps joint of left hand


5BR pādayoragre Janu Shirshasana A (जान ुशीर्ावसन, Jānu Śīrṣāsana) (left side)











Janu (जानु, Jānu) = knee



Janu Shirshasana (जानु शीर्ावसन, Jānu Śīrṣāsana) = head-to-knee-Posture

STIMULATES PANCREAS TO MAKE SUFFICIENT INSULIN

REDUCES PROSTATE GLAND

1 INañguṣṭhamad

hyeraise arms overhead







(EX) jump through, get slowly down, put right foot at inside of thigh

(IN) bhrūmadhye lift hip, sit on right foot, toes continue to point forward, put both hands around left foot, left hand grasps joint of right hand


5BR pādayoragre Janu Shirshasana B (जान ुशीर्ावसन, Jānu Śīrṣāsana) (right side)








(EX) nāsāgre jump through, get slowly down, put left foot at inside of thigh

(IN) bhrūmadhye lift hip, sit on left foot setzen, toes continue to point forward, put both hands around right foot, right hand grasps joint of left hand


5BR pādayoragre Janu Shirshasana B (जान ुशीर्ावसन, Jānu Śīrṣāsana) (left side)











BENEFICIAL FOR FEMALE REPRODUCTIVE SYSTEM.

BE CAREFUL OF ROTATION IN KNEE.










(EX) nāsāgre jump through, get slowly down, put right foot at inside of thigh

(IN) bhrūmadhye stand up the right foot, push hip forward, put both hands around left foot, left hand grasps joint of right hand


5BR pādayoragre Janu Shirshasana C (जान ुशीर्ावसन, Jānu Śīrṣāsana) (right side)








(EX) jump through, get slowly down, put left foot at inside of thigh

(IN) bhrūmadhye stand up the left foot, push hip forward, put both hands around right foot, right hand grasps joint of left hand


5BR pādayoragre Janu Shirshasana C (जान ुशीर्ावसन, Jānu Śīrṣāsana) (left side)











ULCERS, DUE TO IRREGULAR EATING AND MENTAL TENSION CAN BE

RELIEVED BY THESE ASANAS.

STRENGTHENS UTERUS AND REDUCES PAINFUL PERIODS










(EX) jump through, get slowly down, pull back and bend right leg, stretch out right arm far forward

(IN) bhrūmadhye put right arm around right knee, clasp hands behind back, straight back

8 EX chin to shin, top of skull towards back of foot

5BR pādayoragre Marichyasana A (मिीच्र्ासन, Marīcyāsana) (right side)

9 IN bhrūmadhye lift head, straight back







(EX) jump through, get slowly down, pull back and bend left leg, stretch out left arm far forward

(IN) bhrūmadhye put left arm around left knee, clasp hands behind back, straight back


5BR pādayoragre Marichyasana A (मिीच्र्ासन, Marīcyāsana) (left side)






Marichi (मिीचच, Marīci) = Name of a Sage in Indian Mythology

Asana (आसन, Āsana)

Marichyasana (मिीच्र्ासन, Marīcyāsana) = Posture of Marichi

BENEFIT KIDNEYS

STIMULATES MOVEMENT OF WASTE AND GASES


1 INañguṣṭhamad

hyeraise arms overhead







(EX) jump through, get slowly down, left foot in half Lotus, pull back and bend right leg, stretch out right arm far forward

(IN) bhrūmadhye put right arm around right knee, clasp hands behind back, straight back


5BR nāsāgre Marichyasana B (मिीच्र्ासन, Marīcyāsana) (right side)








(EX) jump through, get slowly down, right foot in half Lotus, pull back and bend left leg, stretch out left arm far forward

(IN) bhrūmadhye put left arm around left knee, clasp hands behind back, straight back


5BR nāsāgre Marichyasana B (मिीच्र्ासन, Marīcyāsana) (left side)











LEG AND PELVIS OR FOUNDATION

MASSAGE TO LOWER AB ORGANS

1 INañguṣṭhama

dhyeraise arms overhead







(EX) jump through, get slowly down, pull back and bend right leg, put right hand on knee,

(IN) turn to the right, stretch out left arm far forward over right knee, bind

5BR pārśvadṛṣṭi Marichyasana C (मिीच्र्ासन, Marīcyāsana) (right side)

EX untie hands, put right hand on right knee, turn to the front, prop up hands






(EX) jump through, get slowly down, pull back and bend left leg, put left hand on knee,

(IN) turn to the right, stretch out right arm far forward over left knee, bind

5BR pārśvadṛṣṭi Marichyasana C (मिीच्र्ासन, Marīcyāsana) (left side)

EX untie hands, put left hand on left knee, turn to the front, prop up hands









DO NOT MOVE ON SERIES IF YOU CAN NOT THIS ASANA

IT IS IMPORTANT TO OPEN HIPS AND ANKLES FOR FOLLOWING POSATURES








(EX) jump through, get slowly down, left foot in half Lotus, pull back and bend right leg, transfer weight onto left thigh, put right hand onto right knee,

(IN) turn to the right, stretch out left arm far forward over right knee

(EX) bind

(IN) turn

5BR pārśvadṛṣṭi Marichyasana D (मिीच्र्ासन, Marīcyāsana) (right side)

EX untie hands, put right hand on right knee, turn to the front, prop up hands






(EX) jump through, get slowly down, right foot in half Lotus, pull back and bend left leg, transfer weight onto right thigh, put left hand onto left knee,

(IN) turn to the left, stretch out right arm far forward over left knee

(EX) bind

(IN) turn

5BR pārśvadṛṣṭi Marichyasana D (मिीच्र्ासन, Marīcyāsana) (left side)

EX untie hands, put left hand on left knee, turn to the front, prop up hands






STRENGTHENS SPINAL CORD, RECTUM AND ANUS.

ABS TONED TO INCREASE DIGESTION

BOOK- AB STRENGTH PG 88 & AB INSIGHT PG 89








(EX) nāsāgre jump through, legs extended to the top, get slowly down

(IN) pādayoragre arms parallel to the floor

5BR pādayoragre Navasana (नावासन, Nāvāsana)

EX nāsāgre prop up hands









CLEANS THE ESOPHAGUS, STRENGTHENS WRISTS AND ARMS FOR BALANCE AND LIGHTNESS

1ST POSE THE WHOLE BODY IS SUPPORTED BY ARMS.

BHUJA (भुज, BHUJA) = ARM

PIDA (पपद, PIDA) = PRESSURE

ASANA (आसन, ĀSANA) = POSTURE

BHUJA PIDASANA (भुजपीडासन, BHUJA-PĪḌĀSANA) = ARM-PRESSURE-POSTURE








(EX) nāsāgre lower legs over upper arms, cross your legs

(IN) bhrūmadhye open chest

8 EX nāsāgre point feet, dive through to the back, chin close to the floor

5BR nāsāgre Bhuja Pidasana (भुजपीडासन, Bhuja-Pīḍāsana)

9 IN bhrūmadhye roll upwards again, stretch legs, Tittibhasana (त पत्तभासन, Tittibhāsana)

10 (EX) bend legs, Bakasana (बकासन, Bakāsana)

IN nāsāgre lift up balancing on straight arms, bend legs in the air








THE NEXT 2 STIMULATE THE KANDHA/SOURCE FROM WHICH THE NADIS

ORIGINATE (4 INCH BELOW NAVEL ABOVE THE PERNIAL FLOOR .

EXPANDS THE CHEST, INCREASING CAPACITY OF LUNGS AND AMOUNT

OXYGENATED BLOOD TO HEART.

VITAL FOR SECOND SERIES

KURMA (कूमव, KŪRMA) = TURTLE


KURMASANA (कूमावसन, KŪRMĀSANA) = TURTLE-POSTURE








(EX) lower legs over upper arms

(IN) stretch legs, Tittibhasana (त पत्तभासन, Tittibhāsana)

EX bhrūmadhye lower down, arms to the side, lift heels from ground

5BR bhrūmadhye Kurmasana (कूमावसन, Kūrmāsana)

EX prop up hands under the knees

8 (IN) lift, stretch legs, Tittibhasana (त पत्तभासन, Tittibhāsana)

(EX) left foot behind head, Eka Pada Shirshasana (एकपाद शीर्ावसन, Eka-Pāda Śīrṣāsana)

(IN) nāsāgre lift

(EX) right foot behind head, Dvi Pada Shirshasana (द्पवपाद शीर्ावसन, Dvi-Pāda Śīrṣāsana)

(IN) nāsāgre lift

9 EX roll forward, lower down

5BR bhrūmadhye Supta Kurmasana (सुप् कूमावसन, Supta Kūrmāsana)

EX put up hands under knees, lift, Dvi Pada Shirshasana (द्पवपाद शीर्ावसन, Dvi-Pāda Śīrṣāsana)

10 IN nāsāgre stretch legs, Tittibhasana (त पत्तभासन, Tittibhāsana)

11 EX bend knees, Bakasana (बकासन, Bakāsana), stretch arms









THE HIPS ARE OPEN FROM THE PREVIOUS WORK

LEGS BEHIND HEAD STRENGTHENS SPINE

BREATHING IS CORRECTED AND RESPIRATORY SYSTEM IS STRENGTHENED

KIDNEYS CLEANSED

EXCESS FAT REDUCED AND CONTROL GAINED OVER WHOLE BODY

BOOK- IMPORTANCE OF FOOT BEHIND HEAD PG 92

Supta (सुप् , Supta) = sleeping, lying

Kurma (कूमव, Kūrma) = Turtle


Supta Kurmasana (सुप् कूमावसन, Supta-Kūrmāsana) = Sleeping-Turtle-Posture








(EX) lower legs over upper arms

(IN) stretch legs, Tittibhasana (त पत्तभासन, Tittibhāsana)

EX bhrūmadhye lower down, arms to the side, lift heels from ground

5BR bhrūmadhye Kurmasana (कूमावसन, Kūrmāsana)

EX prop up hands under the knees

8 (IN) lift, stretch legs, Tittibhasana (त पत्तभासन, Tittibhāsana)

(EX) left foot behind head, Eka Pada Shirshasana (एकपाद शीर्ावसन, Eka-Pāda Śīrṣāsana)

(IN) nāsāgre lift

(EX) right foot behind head, Dvi Pada Shirshasana (द्पवपाद शीर्ावसन, Dvi-Pāda Śīrṣāsana)

(IN) nāsāgre lift

9 EX roll forward, lower down

5BR bhrūmadhye Supta Kurmasana (सुप् कूमावसन, Supta Kūrmāsana)

EX put up hands under knees, lift, Dvi Pada Shirshasana (द्पवपाद शीर्ावसन, Dvi-Pāda Śīrṣāsana)

10 IN nāsāgre stretch legs, Tittibhasana (त पत्तभासन, Tittibhāsana)

11 EX bend knees, Bakasana (बकासन, Bakāsana), stretch arms






STRENGTHENS THE UTERUS AND RECTUM

CLEANS AND TONES THE SPLEEN AND LIVER

THE ROCKING 9 TIMES SIGNIFIES THE BABY IN WOMB, IT MASSAGES SPINE, AND DEVELOPS BODY CONTROL.

Garbha (गभव, Garbha) = Womb

Pinda (पपन्ड, Pinḍa) = Embryo


Garbha Pindasana (गभव पपण्डासन, Garbha Piṇḍāsana) = Embryo-in-Womb-Posture








(EX) jump through, set down

(IN) extended legs in Dandasana (दण्डासन, Daṇḍāsana)

8 EX fold legs into Lotus Posture, push hands through to chin

5BR nāsāgre Garbha Pindasana (गभव पपण्डासन, Garbha Piṇḍāsana)

9 EX nāsāgre hands to chin, roll backwards

(IN) roll upwards, repeat 9 times, turning clockwise 360 degrees

(EX) pull out arms









RELEASE MULHA AND UDDHI BANDHA WHEN DOING THIS POSE AND PRACTICE NAULI CLOCKWISE AND

THEN COUNTER CLOCKWISE WHEN LUNGS ARE EMPTY

CURES CONSTIPATION

KUKKUTA (कुक्कुट, KUKKUṬA) = ROOSTER


KUKKUTASANA (कुक्कुटासन, KUKKUṬĀSANA) = ROOSTER-POSTURE








(EX) jump through, set down

(IN) extended legs in Dandasana (दण्डासन, Daṇḍāsana)

8 EX nāsāgre fold legs into Lotus Posture, push hands through to chin

9 IN lift, balance on hands

5BR nāsāgre Kukkutasana (कुक्कुटासन, Kukkuṭāsana), if possible execute Nauli

(EX) pull out arms









BADDHA (बद्र्, BADDHA) = BOUND

KONA (कोण, KOṆA) = ANGLE, SPLIT


BADDHA KONASANA (बद्र् कोणासन, BADDHA KOṆĀSANA) = BOUND-ANGLE-SEAT








(EX) lower down, turn soles of feet against one another, grab ankles

(IN) straight back, turn soles of feet apart from each other, push heels together

8 EX navel to heels, chin to floor

5BR bhrūmadhye Baddha Konasana A (बद्र् कोणासन, Baddha Koṇāsana)

9 IN nāsāgre sit up again

10 EX round back, forehead to toes

5BR nāsāgre Baddha Konasana B (बद्र् कोणासन, Baddha Koṇāsana)

11 IN sit up again, straight back

5BR nāsāgre Baddha Konasana C (बद्र् कोणासन, Baddha Koṇāsana)

(EX) place hands on floor









Known as the most powerful pose for all stomach problems, gastric problems and rectal

problems.

Xtremely important to engage mula and uddhi bandha

BENEFICIAL FOR BACK AND SCIATICA

BREAKDOWN BODY FAT, MAKING TRUCK FIRM AND KEEPING

BODY LIGHT

CLEANSE ESOPOGHGAS

MULA AND UDDHI BANDHA ARE VERY IMPORTANT

*TO BALANCE THE VAYUS IN TORSO

BOOK- THE VAYUS PG 103

Upavishtha (उपपवष्ठ, Upaviṣṭha) = seated

Kona (कोण, Koṇa) = Split, Angle


Upavishtha Konasana (उपपवष्ठ कोणासन, Upaviṣṭha Koṇāsana) = Seated-Angle-Posture








(EX) stretch legs to side, set down,

(IN) grab outside of feet, thumb to root joint of big toe, straight back, lift head

8 EX get flat down

5BR nāsāgre Upavishtha Konasana A (उपपवष्ठ कोणासन, Upaviṣṭha Koṇāsana)

9 IN lift head, untie hands, arms horizontal

(EX) lift straightened legs, grab feet from the outside

5BR ūrdhvadṛṣṭi Upavishtha Konasana B (उपपवष्ठ कोणासन, Upaviṣṭha Koṇāsana)

(EX) prop hands on the floor








stand all the way up, arms on sides, Samasthitih ( , Samasthitiḥ)

GOOD FOR BACK

SCIATICA

SAME AS BEBENFITS UPAVISTHA KONASANA

BANDHA ARE CRUCIAL TO PROTECT THE BODY

Supta (सुप् , Supta) = lying, sleeping

Kona (कोण, Koṇa) = Split, Angle


Supta Konasana (सुप् कोणासन, Supta Koṇāsana) = Lying-Angle-Posture








(EX) jump through, lay down flat on the back

8 IN lift both legs, feet far apart

(EX) grab big toes

5BR nāsāgre Supta Konasana (सुप् कोणासन, Supta Koṇāsana)

9 IN ūrdhvadṛṣṭi roll upward, legs stay extended, balance on your bottom for a short while

(EX) nāsāgre put down forward

10 IN bhrūmadhye stretch arms, straight back, lift head

(EX) place hands on the floor









Supta (सुप् , Supta) = lying, sleeping

Padangushthasana (पादान्गुष्ठासन, Pādānguṣṭhāsana) = big toe


Supta Padangushthasana (सुप् पादान्गुष्ठासन, Supta Pādānguṣṭhāsana) = Lying-Big Toe-Posture








(EX) nāsāgre jump through, lay down flat on back

8 IN lift right leg, right hand grabs right big toe, head stays on floor

9 EX chin to shin

5BR pādayoragre Supta Padangushthasana (सुप् पादान्गुष्ठासन, Supta Pādānguṣṭhāsana)

10 IN pādayoragre head back to floor again

11 EX put right leg down at right side

5BR pārśvadṛṣṭi Supta Parshvasahita (सुप् पार्शववसहह , Supta Pārśvasahita)

12 IN pādayoragre lift right leg, head remains on floor

13 EX pādayoragre chin again to shin in Supta Padangushthasana (सुप् पादान्गुष्ठासन, Supta Pādānguṣṭhāsana)

14 IN pādayoragre put down head

15 EX nāsāgre lay down flat on back

16 IN pādayoragre lift left leg, left hand grabs left big toe, head stays on floor

17 EX chin to shin

5BR pādayoragre Supta Padangushthasana (सुप् पादान्गुष्ठासन, Supta Pādānguṣṭhāsana)

18 IN pādayoragre head back to floor

19 EX put left leg down at left side

5BR pārśvadṛṣṭi Supta Parshvasahita (सुप् पार्शववसहह , Supta Pārśvasahita)

20 IN pādayoragre lift left leg, head remains on floor

21 EX pādayoragre chin again to shin in Supta Padangushthasana (सुप् पादान्गुष्ठासन, Supta Pādānguṣṭhāsana)

22 IN pādayoragre put down head

23 EX nāsāgre lay down flat on back

24 IN nāsāgre roll back, lift up, Chakrasana (चक्रसन, Cakrasana)

EX lower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana)







Cleanse rectum, urinary tract, oesophagus, veins and waist is keep free of fat.

Strength to whole body.

Bandha control important and creating internal foundation & Check alignment of spine

1ST CHAKRASANA HERE

PURIFIING & STRENGTHENING THE WAIST, STOMACH, ANUS, AND GENITALS.

INTERNAL ENERGRY HARNESSED

STIMULATES THE 3 KNOTS GRANTHIS TRAYA INSIDE THE COCCYX

Ubhaya (उभर्, Ubhaya) = both

Padangushthasana (पादान्गुष्ठासन, Pādānguṣṭhāsana) = big toe


Ubhaya Padangushthasana (उभर् पादान्गुष्ठासन, Ubhaya Pādānguṣṭhāsana) = Both-Big Toe-Posture








(EX) jump through, lay down flat on back

8 IN nāsāgre lift both legs, feet stay together

(EX) grab big toes

9 IN roll upward with legs straight, balance on your bottom

5BR ūrdhvadṛṣṭi Ubhaya Padangushthasana (उभर् पादान्गुष्ठासन, Ubhaya Pādānguṣṭhāsana)

(EX) prop hands on floor









Urdhva (ऊर्धवव, Ūrdhva) = upward, up, raised

Mukha (मुख, Mukha) = face

Paschima (पस्र्शचम, Paścima) = back of body, west, back





Urdhva Mukha Paschimottanasana (ऊर्धववमुख पस्र्शचमोत्तानासन, Ūrdhva-Mukha Paścimottānāsana) = Face-upward-stretch-of-back of body









8 IN nāsāgre lift both legs, feet stay together

(EX) grab outside of feet

9 IN ūrdhvadṛṣṭi roll upward with legs straight, balance for a short while on your bottom

10 EX elbows to the side, shin to chinbones

5BR pādayoragre Urdhva Mukha Paschimottanasana (ऊर्धववमुख पस्र्शचमोत्तानासन, Ūrdhva-Mukha Paścimottānāsana)

11 IN ūrdhvadṛṣṭi stretch arms, lift head, straight back

(EX) prop hands on floor









LUNGS ARE CLEANSED AND PURIFIED, THE VEINS ALSO. ANUS CONTROL VERY IMPORTANT IN THIS

POSE. NECK STRENGTHENED, THROAT OPENED, CHEST IS EXPANDED AND CAPACITY OF LUNGS

INCREASES.

Setu (से ु, Setu) = bridge

Bandha (बन्र्, Bandha) = Band, Energy-Seal/Lock

Setu Bandhasana (से ु बन्र्ासन, Setu Bandhāsana) = Bridge-build-Posture









8 IN nāsāgre lift legs and arms

(EX) cross arms in front of chest, hands to opposite shoulder, angle feet a bit, bend knees slightly

9 IN lift body, straight legs, create body tension

5BR nāsāgre Setu Bandhasana (से ु बन्र्ासन, Setu Bandhāsana)

10 EX nāsāgre lay again down on back









EMPHASIS IS STRETCHING AND STRENGTHENING THE QUADS, OPEN GROINS, ABS, CHEST- OPEN

FRONT BODY.

BOOK- READ VINYASA PG 111 & PROGRESS TO A DEEPER BACK

BEND PG 114

Urdhva (ऊर्धवव, Ūrdhva) = directed upward, high, raised

Dhanura (र्निु, Dhanura) = bow


Urdhva Dhanurasana (ऊर्धवव र्निुासन, Ūrdhva Dhanurāsana) = Upward-directed-bow-Posture








(EX) lay down on back

8 IN nāsāgre lift arms and legs

(EX) hands beside ears, put feet close to your bottom to the floor

9 IN lift body in backbend

5BR bhrūmadhye Urdhva Dhanurasana (ऊर्धवव र्निुासन, Ūrdhva Dhanurāsana)

down and up, repeat Urdhva Dhanurasana (ऊर्धवव र्निुासन, Ūrdhva Dhanurāsana) 5 times

10 EX nāsāgre down














Paschimottanasana (पस्र्शचमोत्तानासन, Paścimottānāsana) = Intense-stretch-of-back of body








(EX) jump through, get down, stretch legs, Dandasana (दण्डासन, Daṇḍāsana)

8 IN bhrūmadhye grab around feet, lift head, straight back

9 EX get down over the legs

5BR pādayoragre Paschimottanasana (पस्र्शचमोत्तानासन, Paścimottānāsana)

10 IN bhrūmadhye lift head, stretch arms, straight back

(EX) nāsāgre put hands onto floor, contract









FINISHING SEQUENCE – HIGHEST PURIFICATION

AMRITA BINDU (VITAL LIFE FORCE) REMAINS SAFE IN SAHASARA CHAKRA

Salamba (सालम्ब, Sālamba) = suppoerted

Sarva (सवव, Sarva) = all, every

Anga (अङ्ग, Aṅga) = limbs, bodyparts


Salamba Sarvangasana (सालम्ब सवावङ्गासन, Sālamba Sarvāṅgāsana) = supported-all-limbs-pose







7 IN nāsāgre jump through

(EX) lower onto back slowly

5BR rest for a moment

8 IN nāsāgre lift legs into Salamba Sarvangasana (सालम्ब सवावङ्गासन, Sālamba Sarvāṅgāsana)

10-25

BRSalamba Sarvangasana (सालम्ब सवावङ्गासन, Sālamba Sarvāṅgāsana)

(EX) slowy lower onto back









Hala (हल, Hala) = plough


Halasana (हलासन, Halāsana) = plough pose










8 IN lift legs into Salamba Sarvangasana (सालम्ब सवावङ्गासन, Sālamba Sarvāṅgāsana)

(EX) nāsāgre lower legs over head till toenails touch the ground

5-10

BRHalasana (हलासन, Halāsana)

(IN) lift legs










Urdhva (ऊर्धवव, Ūrdhva) = upward

Padma (पद्म, Padma) = lotus flower


Urdhva Padmasana (ऊर्धववपद्मासन, Ūrdhva-Padmāsana) = upward lotu










8 IN nāsāgre lift legs into Salamba Sarvangasana (सालम्ब सवावङ्गासन, Sālamba Sarvāṅgāsana)

9 EX nāsāgre fold legs into Padmasana (पद्मासन, Padmāsana)

(IN) hands to knees, straighten arms

5-10

BRnāsāgre Urdhva Padmasana (ऊर्धववपद्मासन, Ūrdhva-Padmāsana)










Pinda (पपण्ड, Piṇḍa) = embryo, small ball


Pindasana (पपण्डासन, Piṇḍāsana) = embryo pose












(IN) hands to knees, straighten arms Urdhva Padmasana (ऊर्धववपद्मासन, Ūrdhva-Padmāsana)

(EX) lower knees to ears, wrap arms around and grab a hold of hands/wrists

5-10

BRPindasana (पपण्डासन, Piṇḍāsana)










Matsya (मथथर्, Matsya) = fish


Matsyasana (मथथर्ासन, Matsyāsana) = fish pose









8 bhrūmadhye lift legs and fold into Padmasana (पद्मासन, Padmāsana)

IN oopen chest/sternum/heart and lift head

(EX) lower onto crown of head

5-10

BRMatsyasana (मथथर्ासन, Matsyāsana)

(EX) lie down flat









Karna (कणव, Karṇa) = ear

Pida (पीड, Pīḍa) = pressure


Karna Pidasana (कणवपीडासन, Karṇa-Pīḍāsana) = ear-pressure-pose











(EX) nāsāgre lower legs behind head

press knees into ears

10-25

BRKarna Pidasana (कणवपीडासन, Karṇa-Pīḍāsana)

(IN) lift legs










Uttana (उत्तान, Uttāna) = intense stretch, straight, stretched



Uttana Padasana (उत्तान पादासन, Uttāna Pādāsana) = intense leg pose









8 IN bhrūmadhye extend legs and lift straight legs, open chest/sternum/heart

lift head

(EX) lower onto crown of head

5-10

BRUttana Padasana (उत्तान पादासन, Uttāna Pādāsana)

(EX) lie down flat












4 EX nāsāgrehands down, float back, ellbows close to chest Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga

Daṇḍāsana)

5 IN bhrūmadhyeroll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana)

6 EX nābicakretuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha

Śvānāsana)


(EX)lower onto knees slowly – set up correct foundation on folded hands/wrists and forearms as well as crown

of the head

8 IN nāsāgre lift straight legs

10-25

BRShirshasana A (शीर्ावसन, Śīrṣāsana)

IN nābicakre lift head

10-25

BRShirshasana B (शीर्ावसन, Śīrṣāsana)

EX lower straight legs into 90 degree angle

10-25

BRUrdhva Dandasana (ऊर्धवव दण्डासन, Ūrdhva Daṇḍāsana)

IN lift legs back again

EX lower legs

10-25

BRrepeat 10 times

EX nāsāgre lower legs, kneel down coming into

5BR nāsāgre Balasana (बलासन, Balāsana)

(IN) lift

9 EX nāsāgrelower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga

Daṇḍāsana)

10 IN bhrūmadhyeroll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana)

11 EX nābicakretuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, Adho Mukha

Śvānāsana)







Shirshasana (शीर्ावसन, Śīrṣāsana) =

headstand

LOTUS POSE IS THE CLASSICAL MEDIATION POSE. SYMBOLIZING CALM REFLECTION AND INNER TRANQUILITY

YOGA MUDRA – SEALS THE ENERGY AND STIMULATES DEEP CLEANSING

BOOK- PADMASANA PG 125 & IMPORTANCE OF BADDHA PADMASANA PG 126

Baddha (बद्र्, Baddha) = bound

Padma (पद्म, Padma) = lotus


Baddha Padmasana (बद्र् पद्मासन, Baddha Padmāsana) = bound lotus








(EX) lower down slowly

(IN) extend legs Dandasana (दण्डासन, Daṇḍāsana)


IN hands behind back, grap feet

5-10

BRBaddha Padmasana (बद्र् पद्मासन, Baddha Padmāsana)

9 EX knees to floor

5-10

BRbhrūmadhye Yoga Mudra (र्ोग मुद्रा, Yoga Mudrā)

10 IN nāsāgre sit up tall Baddha Padmasana (बद्र् पद्मासन, Baddha Padmāsana)

(EX) rest hands

11 IN lift up








PADMASANA- REGULATES THE BREATH AND STILLS THE MIND

UTPLUTIH- BALANCE THE BALANCE.








7 IN jump through

(EX) lower down slowly

(IN) legs extended Dandasana (दण्डासन, Daṇḍāsana)

8 EX fold legs

10-25

BRnāsāgre Padmasana (पद्मासन, Padmāsana)

(EX) rest hands

9 IN lift up








Ud (उद्, Ud) = prefix for verbs or nouns, which indicates superiority in

location, range, power, and intensitypluti (प्लुत , pluti) = jump, lift, lifting-up

Utplutih (उथप्लुत िः, Utplutiḥ) = uprooting