Yoga Chikitsa - Primera Serie

Ashtanga Yoga - Primary Series Yoga Chikitsa - Yoga Therapy

Astanga Yoga

A| Vinyasa| Sanskrit| Breath| Look|

B|

0 samasthiti

10 daśa Exhale Belly

12 dvādaśa Exhale Nose

4 catvāri Exhale Nose

4 catvāri Exhale Nose

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8

9

samasthiti

0

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7

nava Inhale Thumb

9 nava Inhale Brow

aṣṭau Exhale Nose

8 aṣṭau Exhale Nose

sapta Inhale Brow

7 sapta Inhale Thumb

0 14 15 16 17 caturdaśa pañcadaśa ṣoḍaśa saptadaśa samasthiti Exhale Inhale Exhale Inhale Belly Brow Nose Thumb

6 ṣaṭ Exhale Belly

6 ṣaṭ Exhale Belly

Drawing - John Scott

13 trayodaśa Inhale Brow

5 pañca Inhale Brow

pañca Inhale Brow

5

PrimarySeries

11 ekādaśa Inhale Thumb

0 1 2 3 trīṇi samasthiti ekam dve Inhale Exhale Inhale Thumb Nose Brow

1 2 3 trīṇi ekam dve Inhale Exhale Inhale Thumb Nose Brow

Based on the method of Sri K Pattabhi Jois - Mysore India

Suryanamaskar - Sun Salutation

Ashtanga Yoga - Primary Series

Standing Poses 6 Fundamental Asanas A

pādānguṣṭhāsana Foot Thumb Pose

pāda hastāsana Foot Hand Pose

B

A

utthita trikoṇāsana Extended Triangle Pose

B

A

B

utthita pārśvakoṇāsana Extended Side Angle Pose

C

prasārita pādottānasana Spread Foot Stretch Pose A

Primary Series begins

pārśvottāsana Side Stretch Pose

utthita hasta pādānguṣṭhāsana Extended Hand Foot Thumb Pose

ardha baddha padmottānāsana Half Bound Lotus Stretch Pose

D

utkaṭāsana Uneven Pose

B

vīrabhadrāsana Hero Virabhadra’s Pose

Sitting Poses A

B

C

D

pascimatānāsana West Stretch Pose

pūrvatānasana East Stretch Pose A

tiryang mukhaikapāda pascimatānāsana Rear Facing One Foot West Stretch

nāvāsana Boat Pose

B

C

A

B

jānu śīrṣāsana Knee Head Pose

bhujapidāsana Shoulder Pressure Pose

baddha koṇāsana Bound Angle Pose

ardha baddha padma pascimattānāsana Half Bound Lotus West Stretch D

marīcyāsana Sage Marichi’s Pose

kūrmāsana - suptakūrmāsana Tortoise - Closed Tortoise Pose

upaviṣṭha koṇāsana Sitting Angle Pose

C

garbha pinḍāsana - kukkuṭāsana Embryo Ball Pose - Cock Pose

supta koṇāsana Closed Angle Pose

supta pādānguṣṭhāsana Lying Foot Thumb Pose

Backbends ubhaya pādānguṣṭhāsana Both Feet Thumbs Pose

ūrdhva mukha pascimattānāsana Upward Facing West Stretch

setu bandhāsana Bridge Building Pose

Primary Series ends

ūrdhva dhanurāsana Upward Bow Pose

pascimatānāsana West Stretch Pose

Finishing Poses

lie down

sālamba sarvāngāsana Supported All Limbs Pose

śīrṣāsana Head Pose

baddha padmāsana Bound Lotus Pose

halāsana Plow Pose

yoga mudrā Yoga Seal

karṇapidāsana ūrdhva padmāsana pinḍāsana mathsyāsana uttāna pādāsana Ear Pressure Pose Upward Lotus Pose Embryo Pose Fish Pose Stretched Foot Pose

padmāsana Lotus Pose

utpluthi Sprung Up

take rest

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