VINYASA: Primary Series (Yoga Chikitsa / erste Serie) - aus dem Ashtanga Vinyasa Yoga

Die traditionelle Technik von Vinyasa im Ashtanga Yoga. - Atem, Bewegung, Nummerierung -
ÜBER | ASANA | VINYASA
Leitlinien für die korrekte Verwendung:
Die Vinyasas sind von Samasthitih zu Samasthitih durchnummeriert, aber nur die fettgedruckten Zeilen werden praktiziert.
Die Atmung zu dem Vinyasa wird mit IN / EX angegeben. Jedes Vinyasa wird von einem Atemzug geführt, hat jedoch weitere Atemzüge, diese sind in Klammern angegeben.
Der Name der Asana ist über der Tabelle mit iherm Vinyasa Count zusammen mit dem Dristi (= Blickrichtung), der Gesamtzahl der Vinyasas und der Nummer, die die eigentliche Position ausmacht, angegeben.
Weitere Erklärungen
Primary Series (=Yoga Chikitsa / erste Serie) wird oft als die schwerste aller Ashtanga Vinyasa Yoga Serien bezeichnet, denn sie ist die Serie, die Du zuerst lernst - und aller Anfang ist schwer.

UTTHITA HASTA PADANGUSTHASANA / UTTHITA PARSVASAHITA
VINYASA:  14
ASANA:    2,4,7,9,11,14
DRISTI:   PADHAYORAGRAI / PARSVA
1    IN   right leg up, take big toe
          
2    EX   bend forward
    5BR   UTTHITA HASTA PADANGUSTHASANA A
          
3    IN   head up
4    EX   leg to the right
     5BR  UTTHITA PARSVASAHITA
          
5    IN   leg to front
6    EX   leg up to the forehead
7    IN   hands to the waist
    5BR   UTTHITA HASTA PADANGUSTHASANA B
          
    (EX)  leg down
8    IN   left leg up, take big toe
9    EX   bend vorward
    5BR   UTTHITA HASTA PADANGUSTHASANA A
10   IN   head up
11   EX   leg to the left
    5BR   UTTHITA PARSVASAHITA
12   IN   leg to front
13   EX   leg up to the forehead
14   IN   hands to the waist
    5BR   UTTHITA HASTA PADANGUSTHASANA B
-    EX   Samasthitih


ARDHA BADDHA PADMOTTANASANA
VINYASA:  9
ASANA:    1,2,6,7
DRISTI:   NASAGRAI
1    IN   right leg up, bind
2    EX   bend down
    5BR   ARDHA BADDHA PADMOTTANASANA
          
3    IN   head up
    (EX)  hold position
4    IN   come up
5    EX   Samasthitih
6    IN   left leg up, bind,
7    EX   bend down
    5BR   ARDHA BADDHA PADMOTTANASANA
8    IN   head up
    (EX)  hold position
9    IN   come up
-    EX   Samasthitih


UTKATASANA
VINYASA:  13
ASANA:    7
DRISTI:   URDHVA
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   jump
    5BR   UTKATASANA
          
    (EX)  hands to the floor
8    IN   up
          
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


VIRABHADRASANA A,B
VINYASA:  16
ASANA:    7,8,9,10
DRISTI:   URDHVA / HASTAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   right foot front
    5BR   VIRABHADRASANA A
          
8    EX   turn to left
    5BR   VIRABHADRASANA A
9    IN   left foot front
    5BR   VIRABHADRASANA B
          
10   EX   turn to right
    5BR   VIRABHADRASANA B
    (IN)  hold position
    (EX)  hands to the floor
11   IN   up, left leg straight, right leg bent
          
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


PASCHIMATTANASANA A
VINYASA: 16
ASANA:   9
DRISTI:  PADHAYORAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
          
7    IN   up
          
    (EX)  land, hands beside upper legs
    5BR   DANDASANA
          
8    IN   take big toes, arms straight, head up
9    EX   bend forward
    5BR   PASCHIMATTANASANA A
          
10   IN   head up, arms straight
    (EX)  hands to the floor
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


PASCHIMATTANASANA B
VINYASA:  16
ASANA:    9
DRISTI:   PADHAYORAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  land, hands beside upper legs
    5BR   DANDASANA
8    IN   hands over toes, arms straight, head up
9    EX   bend forward
    5BR   PASCHIMATTANASANA B
          
10   IN   head up, srms straight
    (EX)  hands to the floor
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


PASCHIMATTANASANA C
VINYASA:  16
ASANA:    9
DRISTI:   PADHAYORAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  land, hands beside upper legs
    5BR   DANDASANA
8    IN   grab around foot, arms straight, head up
9    EX   bend forward
    5BR   PASCHIMATTANASANA C
          
10   IN   head up, arms straight
    (EX)  hands to the floor
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


PASCHIMATTANASANA D
VINYASA: 16
ASANA:     9
DRISTI:      PADHAYORAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  land, hands beside upper legs
    5BR   DANDASANA
8    IN   grab wrist around foot, arms straight, head up
9    EX   bend forward
    5BR   PASCHIMATTANASANA D
          
10   IN   head up, arms straight
    (EX)  hands to the floor
          
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


PURVATTANASANA
VINYASA:  15
ASANA:    8
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  Dandasana; hands back
8    IN   lift hips up
    5BR   PURVATTANASANA
          
9    EX   Dandasana
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


ARDHA BADDHA PADMA PASHIMATTANASANA
VINYASA:  22
ASANA:    8,15
DRISTI:   PADHAYORAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  land, right leg in bound lotus
    (IN)  head up
8    EX   bend forward
    5BR   ARDHA BADDHA PADMA PASHIMATTANASANA
          
9    IN   head up
    (EX)  hands to the floor
10   IN   up
11   EX   Chaturanga Dandasana
12   IN   Urdhva Mukha Svanasana
13   EX   Adho Mukha Svanasana
14   IN   up
    (EX)  land, left leg in bound lotus
    (IN)  head up
15   EX   bend forward
    5BR   ARDHA BADDHA PADMA PASHIMATTANASANA
16   IN   head up
    (EX)  hands to the floor
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


TRIANG MUKHA EKA PADA PASHIMATTANASANA
VINYASA:  22
ASANA:    8,15
DRISTI:   PADHAYORAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   jump
    (EX)  land, right leg beside hip
    (IN)  head up
8    EX   bend forward
    5BR   TRIANG MUKHA EKA PADA PASHIMATTANASANA
          
9    IN   head up
    (EX)  hands to the floor
10   IN   up
11   EX   Chaturanga Dandasana
12   IN   Urdhva Mukha Svanasana
13   EX   Adho Mukha Svanasana
14   IN   jump
    (EX)  land,left leg beside hip
    (IN)  head up
15   EX   bend forward
    5BR   TRIANG MUKHA EKA PADA PASHIMATTANASANA
16   IN   head up
    (EX)  hands to the floor
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


JANU SIRSASANA A
VINYASA:  22
ASANA:    8,15
DRISTI:   PADHAYORAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   jump
    (EX)  land, right leg bent
    (IN)  head up
8    EX   bend forward
    5BR   JANU SIRSASANA A
          
9    IN   head up
    (EX)  hands to the floor
10   IN   up
11   EX   Chaturanga Dandasana
12   IN   Urdhva Mukha Svanasana
13   EX   Adho Mukha Svanasana
14   IN   jump
    (EX)  land, left leg bent
    (IN)  head up
15   EX   bend forward
    5BR   JANU SIRSASANA A
16   IN   head up
    (EX)  hands to the floor
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


JANU SIRSASANA B
VINYASA:  22
ASANA:    8,15
DRISTI:   PADHAYORAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   jump
    (EX)  land, right leg bent
    (IN)  head up
8    EX   bend forward
    5BR   JANU SIRSASANA B
          
9    IN   head up
    (EX)  hands to the floor
10   IN   up
11   EX   Chaturanga Dandasana
12   IN   Urdhva Mukha Svanasana
13   EX   Adho Mukha Svanasana
14   IN   jump
    (EX)  land, left leg bent
    (IN)  head up
15   EX   bend forward
    5BR   JANU SIRSASANA B
16   IN   head up
    (EX)  hands to the floor
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


JANU SIRSASANA C
VINYASA:  22
ASANA:    8,15
DRISTI:   PADHAYORAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   jump
    (EX)  land, right leg bent
    (IN)  head up
8    EX   bend forward
    5BR   JANU SIRSASANA C
          
9    IN   head up
    (EX)  hands to the floor
10   IN   up
11   EX   Chaturanga Dandasana
12   IN   Urdhva Mukha Svanasana
13   EX   Adho Mukha Svanasana
14   IN   jump
    (EX)  land, left leg bent
    (IN)  head up
15   EX   bend forward
    5BR   JANU SIRSASANA C
16   IN   head up
    (EX)  hands to the floor
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


MARICHYASANA A
VINYASA:  22
ASANA:    8,15
DRISTI:   PADHAYORAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   jump
    (EX)  land, right leg bent
    (IN)  head up
8    EX   bend forward
    5BR   MARICHYASANA A
          
9    IN   head up
    (EX)  hands to the floor
10   IN   up
11   EX   Chaturanga Dandasana
12   IN   Urdhva Mukha Svanasana
13   EX   Adho Mukha Svanasana
14   IN   jump
    (EX)  land, left leg bent
    (IN)  head up
15   EX   bend forward
    5BR   MARICHYASANA A
16   IN   head up
    (EX)  hands to the floor
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


MARICHYASANA B
VINYASA:  22
ASANA:    8,15
DRISTI:   PADHAYORAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   jump
    (EX)  land, right leg bent, left leg in lotus
    (IN)  head up
8    EX   bend forward
    5BR   MARICHYASANA B
          
9    IN   head up
    (EX)  hands to the floor
10   IN   up
          
11   EX   Chaturanga Dandasana
12   IN   Urdhva Mukha Svanasana
13   EX   Adho Mukha Svanasana
14   IN   jump
    (EX)  land, left leg bent, right leg in lotus
    (IN)  head up
15   EX   bend forward
    5BR   MARICHYASANA B
16   IN   head up
    (EX)  hands to the floor
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


MARICHYASANA C
VINYASA:  18
ASANA:    7,12
DRISTI:   PARSVA
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  land, right leg bent
    (IN)  turn right
    5BR   MARICHYASANA C
          
    (EX)  hands to the floor,
8    IN   up
9    EX   Chaturanga Dandasana
10   IN   Urdhva Mukha Svanasana
11   EX   Adho Mukha Svanasana
12   IN   up
    (EX)  land, left leg bent
    (IN)  turn left
    5BR   MARICHYASANA C
    (EX)  hands to the floor
13   IN   Up
14   EX   Chaturanga Dandasana
15   IN   Urdhva Mukha Svanasana
16   EX   Adho Mukha Svanasana
17   IN   Jump, Head up
18   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


MARICHYASANA D
VINYASA:  18
ASANA:    7,12
DRISTI:   PARSVA
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  land, right leg bent, left leg in lotus
    (IN)  turn right
    5BR   MARICHYASANA D
          
    (EX)  hands to the floor
8    IN   up
9    EX   Chaturanga Dandasana
10   IN   Urdhva Mukha Svanasana
11   EX   Adho Mukha Svanasana
12  (IN)  up
    (EX)  land, left leg bent, left leg in lotus
    (IN)  turn left
    5BR   MARICHYASANA D
    (EX)  hands to the floor
13   IN   Up
14   EX   Chaturanga Dandasana
15   IN   Urdhva Mukha Svanasana
16   EX   Adho Mukha Svanasana
17   IN   Jump, Head up
18   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


NAVASANA
VINYASA:  13
ASANA:    7
DRISTI:   PADHAYORAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  land                           | repeat 3 to 8 times
    (IN)  lift legs and arms             |
    5BR   NAVASANA                       |
          
    (EX)  hands to the floor             |
8    IN   up                             |
          
          
9    EX   Chaturanga Dandasana
10   IN   Urdhva Mukha Svanasana
11   EX   Adho Mukha Svanasana
12   IN   jump, head up
13   EX   Uttansana
-    IN   come up
    (EX)  Samasthitih


BHUJAPIDASANA
VINYASA:  15
ASANA:    7,8
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   jump
    (EX)  lock the feet
    (IN)  head up
          
8    EX   chin 1mm over ground
    5BR   BHUJAPIDASANA
          
9    IN   come up again
    (EX)  hold
    (IN)  Tittibhasana
10   EX   Bakasana
    (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


KURMASANA / SUPTA KURMASANA
VINYASA:  16
ASANA:    7,9
DRISTI:   BROOMADHYA
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   Tittibhasana
    (EX)  go down
    (IN)  heels up, arms straight
    5BR   KURMASANA
          
    (EX)  hands beneath knees
8    IN   Tittibhasana
    (EX)  left leg behind head
    (IN)   up
    (EX)  right leg behind head
     (IN)  up
9    EX   lie down
    5BR   SUPTA KURMASANA
          
10 (IN)  hands beneath knees
    (EX)  Dwi Pada Sirsasana
          
     IN   Tittibhasana
          
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   Uttansana
-    IN   come up
    (EX)  Samasthitih


GARBHA PINDASANA
VINYASA:  14
ASANA:    8
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  straight legs
    (IN)  Dandasana
8    EX   hands through and to chin
    5BR   GARBHA PINDASANA
          
    (IN)  head up
9    EX   hands to forehead, roll back  |  Repeat 9 times
          
    (IN)  roll up                       |  turn 360 * clockwise
    (EX)  arms out
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


KUKKUTASANA
VINYASA:  15
ASANA:    9
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  straight legs
    (IN)  Dandasana
8    EX   Padmasana
9    IN   arms in, up
    5BR   KUKKUTASANA
          
    (EX)  arms out
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


BADDHA KONASANA A / B
VINYASA:  17
ASANA:    8 ,10
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  fold legs
    (IN)  straight back
8    EX   chin to ground
    5BR   BADDHA KONASANA   A
          
9    IN   come up
10   EX   forehead to toes
    5BR   BADDHA KONASANA   B
          
11   IN   come up
    5BR   BADDHA KONASANA   C
          
    (EX)  hands to the floor
12   IN   up
13   EX   Chaturanga Dandasana
14   IN   Urdhva Mukha Svanasana
15   EX   Adho Mukha Svanasana
16   IN   jump, head up
17   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


UPAVISTHA  KONASANA A / B
VINYASA:  15
ASANA:    8,9
DRISTI:   NASAGRAI / URDHVA
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  leg beside arms, grab feet
    (IN)  head up
8    EX   fold down
    5BR   UPAVISTHA KONASANA A
          
9    IN   head up, arms up
    (EX)  legs up, grab feet 
    5BR   UPAVISTHA KONASANA B
          
    (EX)  hands to the floor, between the legs
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


SUPTA  KONASANA
VINYASA:  16
ASANA:    8
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  lie down
8    IN   legs up
    (EX)  grab big toes
    5BR   SUPTA KONASANA
          
9    IN   roll up
          
    (EX)  touch down
          
10   IN   head up
    (EX)  hands to the floor, between the leg
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  PADANGUSTHASANA / SUPTA PARSVASAHITA
VINYASA:  28
ASANA:    11,19
DRISTI:   PARSVA
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  lie down
8    IN   right leg up, head down
9    EX   chin to shinbone
    5BR   SUPTA  PADANGUSTHASANA
          
10   IN   head down
11   EX   leg to the right
    5BR   SUPTA  PARSVASAHITA
          
12   IN   right leg up, head down
13   EX   SUPTA  PADANGUSTHASANA
14   IN   head down
15   EX   lie down
16   IN   left leg up, head down
17   EX   chin to shinbone
    5BR   SUPTA  PADANGUSTHASANA A
18   IN   head down
19   EX   leg to the left
    5BR   SUPTA  PARSVASAHITA
20   IN   left leg up, head down
21   EX   SUPTA  PADANGUSTHASANA A
22   IN   head down
23   EX   lie down
24   IN   Chakrasana
    (EX)  Chaturanga Dandasana
25   IN   Urdhva Mukha Svanasana
26   EX   Adho Mukha Svanasana
27   IN   jump, head up
28   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


UBHAYA PADANGUSTHASANA
VINYASA:  15
ASANA:    9
DRISTI:   URDHVA
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  lie down
8    IN   legs up
    (EX)  grab big toes
          
9    IN   roll up
    5BR   UBHAYA PADANGUSTHASANA
          
    (EX)  hands to the ground
10   IN   up
11   EX   Chaturanga Dandasana
12   IN   Urdhva Mukha Svanasana
13   EX   Adho Mukha Svanasana A
14   IN   jump, head up
15   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


URDVA MUKHA PASCHIMATTANASANA
VINYASA:  17
ASANA:    10
DRISTI:   PADHAYORAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  lie down
8    IN   legs up
    (EX)  grab foot
          
9    IN   roll up
10   EX   bend forward
    5BR   URDVA MUKHA PASCHIMATTANASANA
          
11   IN   head up
    (EX)  hands to the ground
12   IN   up
13   EX   Chaturanga Dandasana
14   IN   Urdhva Mukha Svanasana
15   EX   Adho Mukha Svanasana
16   IN   jump, head up
17   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


SETU BANDHASANA
VINYASA:  15
ASANA:    9
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  lie down
8    IN   lift legs and head
    (EX)  prepare
9    IN   lift up
    5BR   SETU BANDHASANA
          
10   EX   lie down
11   IN   Chakrasana
    (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


URDHVA DHANURASANA
VINYASA:  15
ASANA:    9
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  lie down
8    IN   lift legs and hands
    (EX)  prepare                 |    Repeat 3 times;
9    IN   lift up                 |    Each time hands
    5BR   URDHVA DHANURASANA      |    nearer to feet
          
10   EX   down
11   IN   Chakrasana
          
    (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


PASCHIMATTANASANA
VINYASA: 16
ASANA:   9
DRISTI:  PADHAYORAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  Dandasana
8    IN   take big toes, arms straight, head up
9    EX   bend forward
    5BR   PASCHIMATTANASANA
          
10   IN   head up, Arms straight
    (EX)  hands to the floor
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
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