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Urdhva Dhanurasana x 3 5 breaths nose Paschimattanasana 10 breaths toes Salamba Sarvangasana 25 breaths nose Halasana 8 breaths nose Karnapidasana 8 breaths nose Urdhva Padmasana 8 breaths nose Pindasana 8 breaths nose Mathsyasana 8 breaths nose/3rd eye Uttana Padasana 8 breaths nose Sirsasana 25 breaths nose 10 breaths nose 10 breaths nose Balasana 10 breaths nose Yoga Mudra 10 breaths 3rd eye Padmasana 25 breaths nose Utpluthih 10 breaths nose Take rest eyes closed Posture: Breathing: Dristi/gazing point: Padangusthasana 5 breaths nose Pada Hastasana 5 breaths nose Utthita Trikonasana 5 breaths hand Parivrtta Trikonasana 5 breaths hand Utthita Parsvakonasana 5 breaths hand Parivrtta Parsvakonasana 5 breaths hand Prasarita Padottanasana A 5 breaths nose Prasarita Padottanasana B 5 breaths nose Prasarita Padottanasana C 5 breaths nose Prasarita Padottanasana D 5 breaths nose Parsvottanasana 5 breaths nose Utthita Hasta Padangusthasana 1 breath toes Utthita Hasta Padangusthasana A 5 breaths toes Utthita Hasta Padangusthasana B 5 breaths side Utthita Hasta Padangusthasana C 5 breaths toes Ardha Baddha Padmottanasana 5 breaths nose Utkatasana 5 breaths thumbs Virabhadrasana A 5 breaths upwards Virabhadrasana B 5 breaths hand Supta Kurmasana 5 breaths 3rd eye Garbha Pindasana 5 breaths then roll nose Kukkutasana 5 breaths nose Baddha Konasana inhale nose 5 breaths nose 5 breaths nose Upavistha Konasana A 5 breaths 3rd eye Upavistha Konasana B 5 breaths upwards Supta Konasana 5 breaths navel inhale upwards exhale 3rd eye Supta Padangusthasana inhale toes 5 breaths toes 5 breaths side Ubhaya Padangusthasana exhale nose 5 breaths upward Urdhva Mukha Paschimattanasana exhale nose 5 breaths toes Setu Bandhasana 5 breaths nose Samasthiti nose Utkatasana inhale thumbs Uttanasana A exhale nose Uttanasana B inhale 3rd eye Chaturanga Dandasana exhale nose Urdhva Mukha Svanasana inhale nose Adho Mukha Svanasana exhale navel Virabhadrasana A inhale thumbs Chaturanga Dandasana exhale nose Urdhva Mukha Svanasana inhale nose Adho Mukha Svanasana exhale navel Virabhadrasana A inhale thumbs Chaturanga Dandasana exhale nose Urdhva Mukha Svanasana inhale nose Adho Mukha Svanasana exhale + 5 breaths navel Uttanasana B inhale 3rd eye Uttanasana A exhale nose Utkatasana inhale thumbs Samasthiti exhale nose Paschimattanasana A 5 breaths toes Paschimattanasana B 5 breaths toes Paschimattanasana C 5 breaths toes Paschimattanasana D 5 breaths toes Purvottanasana 5 breaths nose Ardha Baddha Padma Paschimattanasana 5 breaths toes Triang Mukha Eka Pada Paschimattanasana 5 breaths toes Janu Sirsasana A 5 breaths toes Janu Sirsasana B 5 breaths toes Janu Sirsasana C 5 breaths toes Marichyasana A 5 breaths toes Marichyasana B 5 breaths nose Marichyasana C 5 breaths side Marichyasana D 5 breaths side Navasana x 5 5 breaths nose/toes Jump around inhale nose Bhujapidasana 5 breaths nose Kurmasana 5 breaths 3rd eye ashtangayogaleeds.com Ashtanga yoga primary series – Joey Miles Samasthiti nose Urdhva Hastasana inhale thumbs Uttanasana A exhale nose Uttanasana B inhale 3rd eye Chaturanga Dandasana exhale nose Urdhva Mukha Svanasana inhale nose Adho Mukha Svanasana exhale + 5 breaths navel Uttanasana B inhale 3rd eye Uttanasana A exhale nose Urdhva Hastasana inhale thumbs Samasthiti exhale nose Ashtanga opening chant om vande gurunam charanaravinde sandarshita svatmasukhavabodhe nishreyase jangalikayamane samsara halahala mohashantyai abahu purushakaram shanka chakrasi dharinam sahasra sirasam svetam pranamami patanjalim om Ashtanga closing chant om svasthi praja bhyah pari pala yantam nyayena margena mahim mahishaha go brahmanebhyaha shubhamastu nityam loka samasta sukhino bhavantu om shanti shanti shanti ©2013 WeAre23.com 2 Ashtanga surya namaskara B 3 Ashtanga standing sequence 5 Ashtanga seated sequence 6 Ashtanga finishing sequence 4 Ashtanga seated sequence 1 Ashtanga surya namaskara A

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  • Urdhva Dhanurasana x 35 breathsnose

    Paschimattanasana

    10 breathstoes

    SalambaSarvangasana25 breathsnose

    Halasana

    8 breathsnose

    Karnapidasana

    8 breathsnose

    UrdhvaPadmasana8 breathsnose

    Pindasana

    8 breathsnose

    Mathsyasana

    8 breathsnose/3rd eye

    UttanaPadasana8 breathsnose

    Sirsasana

    25 breathsnose

    10 breathsnose

    10 breathsnose

    Balasana

    10 breathsnose

    Yoga Mudra

    10 breaths3rd eye

    Padmasana

    25 breathsnose

    Utpluthih

    10 breathsnose

    Take rest

    eyes closed

    Posture:

    Breathing:Dristi/gazing point:

    Padangusthasana

    5 breathsnose

    Pada Hastasana

    5 breathsnose

    Utthita Trikonasana 5 breathshand

    ParivrttaTrikonasana 5 breathshand

    UtthitaParsvakonasana 5 breathshand

    ParivrttaParsvakonasana 5 breathshand

    Prasarita Padottanasana A5 breathsnose

    Prasarita Padottanasana B5 breathsnose

    Prasarita Padottanasana C5 breathsnose

    Prasarita Padottanasana D5 breathsnose

    Parsvottanasana

    5 breathsnose

    Utthita Hasta Padangusthasana1 breathtoes

    Utthita Hasta Padangusthasana A5 breathstoes

    Utthita Hasta Padangusthasana B5 breathsside

    Utthita Hasta Padangusthasana C5 breathstoes

    Ardha Baddha Padmottanasana5 breathsnose

    Utkatasana

    5 breathsthumbs

    Virabhadrasana A

    5 breathsupwards

    Virabhadrasana B

    5 breathshand

    Supta Kurmasana

    5 breaths3rd eye

    Garbha Pindasana

    5 breaths then roll nose

    Kukkutasana

    5 breathsnose

    Baddha Konasana

    inhalenose

    5 breathsnose

    5 breathsnose

    UpavisthaKonasana A5 breaths3rd eye

    UpavisthaKonasana B5 breathsupwards

    SuptaKonasana5 breathsnavel

    inhaleupwards

    exhale3rd eye

    SuptaPadangusthasanainhaletoes

    5 breathstoes

    5 breathsside

    UbhayaPadangusthasanaexhalenose

    5 breathsupward

    Urdhva MukhaPaschimattanasanaexhalenose

    5 breathstoes

    Setu Bandhasana

    5 breathsnose

    Samasthiti

    nose

    Utkatasana

    inhalethumbs

    Uttanasana A

    exhalenose

    Uttanasana B

    inhale3rd eye

    ChaturangaDandasana exhalenose

    Urdhva MukhaSvanasanainhalenose

    Adho Mukha Svanasanaexhalenavel

    Virabhadrasana A

    inhalethumbs

    Chaturanga Dandasanaexhalenose

    Urdhva MukhaSvanasanainhalenose

    Adho Mukha Svanasanaexhalenavel

    Virabhadrasana A

    inhalethumbs

    Chaturanga Dandasanaexhalenose

    Urdhva MukhaSvanasanainhalenose

    Adho Mukha Svanasanaexhale + 5 breathsnavel

    Uttanasana B

    inhale3rd eye

    Uttanasana A

    exhalenose

    Utkatasana

    inhalethumbs

    Samasthiti

    exhalenose

    PaschimattanasanaA5 breathstoes

    PaschimattanasanaB5 breathstoes

    PaschimattanasanaC5 breathstoes

    PaschimattanasanaD5 breathstoes

    Purvottanasana

    5 breathsnose

    ArdhaBaddhaPadmaPaschimattanasana5 breathstoes

    TriangMukhaEkaPadaPaschimattanasana5 breathstoes

    Janu Sirsasana A5 breathstoes

    Janu Sirsasana B5 breathstoes

    Janu Sirsasana C5 breathstoes

    Marichyasana A

    5 breathstoes

    Marichyasana B

    5 breathsnose

    Marichyasana C

    5 breathsside

    Marichyasana D

    5 breathsside

    Navasana x 5

    5 breathsnose/toes

    Jump around

    inhale nose

    Bhujapidasana

    5 breathsnose

    Kurmasana

    5 breaths3rd eye

    ashtangayogaleeds.comAshtanga yoga primary series – Joey Miles

    Samasthiti

    nose

    Urdhva Hastasana

    inhalethumbs

    Uttanasana A

    exhalenose

    Uttanasana B

    inhale3rd eye

    ChaturangaDandasana exhalenose

    Urdhva MukhaSvanasanainhalenose

    Adho Mukha Svanasanaexhale + 5 breathsnavel

    Uttanasana B

    inhale3rd eye

    Uttanasana A

    exhalenose

    Urdhva Hastasana

    inhalethumbs

    Samasthiti

    exhalenose

    Ashtanga opening chantom vande gurunam charanaravindesandarshita svatmasukhavabodhenishreyase jangalikayamanesamsara halahala mohashantyai

    abahu purushakaramshanka chakrasi dharinamsahasra sirasam svetam pranamami patanjalim om

    Ashtanga closing chantom svasthi praja bhyahpari pala yantamnyayena margenamahim mahishaha

    go brahmanebhyaha shubhamastu nityamloka samasta sukhino bhavantuom shanti shanti shanti

    ©20

    13W

    eAre

    23.c

    om

    2Ashtanga surya namaskara B

    3Ashtanga standing sequence

    5Ashtanga seated sequence

    6Ashtanga finishing sequence

    4Ashtanga seated sequence

    1Ashtanga surya namaskara A


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