Here's a descriptive text which may be of help in learning the Ashtanga yoga primary series. I put it together for teaching when substituting for my teacher Stuart Siegal. Both he and his teacher Rolf Naujokat have read over and corrected it. If you have any additions, corrections or questions, please let me know. As you will see below, the last few poses from the series are not yet included here.
It goes without saying that you need a teacher to learn the practice, but this may prove to be a useful supplement for understanding and for commiting the practice to memory.
Samasthiti.
Opening mantram.
WARMUP VINYASAS:
Suryanamaskar (salute to the sun) A (We’ll do five of these.)
Inhale arms up, palms together, looking up toward your hands
Exhale bend forward head to knees, palms on the ground, shoulder width apart
Inhale lift your head, spread your fingers, thumbs point at each other
Exhale as you plant your hands and step or jump back onto your toes into plank posture, lowering immediately into pushup position, chaturanga, knees don’t touch down.
Inhale into upward dog, rolling over the toes onto the tops of your feet
Exhale into downward dog, rolling back over the toes. Five slow breaths. In the full pose your legs are straight, your heels reaching toward the ground, but go easy on yourself. It’s okay to bend your knees
Inhale as you step or jump your feet between your hands, feet all the way together, head up
Exhale head to knees
Inhale arms up, looking up
Exhale to samasthiti.
Suryanamaskar A Number 2:
Inhale arms up, palms together, looking up toward your hands.
Exhale bend forward head to knees, hands on floor, shoulder width apart.
Inhale lift your head, spread your fingers, thumbs point at each other.
Exhale as you plant your hands and step or jump back onto your toes into plank posture, lowering immediately into chaturanga, elbows close to your sides.
Inhale into upward dog, rolling over your toes, press down into your hands and the tops of your feet, lift your chest, lower your shoulders.
Exhale into downward dog, rolling back over the toes. Five slow breaths. If your heels are way off the ground, walk your feet a little towards your hands. Now on the last exhalation look forward,
Inhale as you step or jump your feet between your hands, feet all the way together, head up.
Exhale head to knees.
Inhale arms up, looking up.
Exhale to samasthiti.
Suryanamaskar A Number 3 (this time with the drishti):
Inhale arms up, palms together, looking up toward your hands
Exhale, drishti off your nose, bending forward head to knees, hands on floor, shoulder width apart
Inhale, drishti to your third eye, lift your head, spread your fingers, thumbs point at each other
Exhale, drishti off your nose, as you plant your hands and step or jump back into plank posture, lowering into chaturanga
Inhale into upward dog, drishti to your third eye, lift your chest, lower your shoulders
Exhale into downward dog, rolling back over the toes, drishti off your nose. Five slow breaths. Be sure you don’t have all the weight in your wrists. Push up through your palms and your fingers and your heels…. Now on the last exhalation look forward
Inhale, drishti to your third eye, as you step or jump your feet between your hands, landing lightly, head up
Exhale drop your head, drishti off your nose
Inhale arms up, coming to standing, drishti to the upraised hands
Exhale to samasthiti, drishti off your nose.
Now do two more Suryanamaskar A’s at your own pace
Suryanamaskar (salute to the sun) B (We’ll do five of these as well.)
Exhale bending the knees
Inhale sit back and reach up, palms and knees touching, utkatasana (fierce pose)
Exhale bend forward, straighten your knees, drop your head, hands on the ground, shoulder width apart
Inhale lift your head, spread your fingers, thumbs point at each other
Exhale as you plant your hands and step or jump back into plank posture, lowering immediately into pushup position, chaturanga, knees don’t touch down.
Inhale into upward dog, rolling over the toes onto the tops of your feet
Exhale into downward dog, rolling back over the toes
Inhale stepping your right foot forward between your hands, right knee bent, back leg straight, and sweep your arms up virabhadrasana A (warrior 1)
Exhale hands to either side of your right foot, step or jump back into plank posture, and lower immediately into pushup position, chaturanga, knees don’t touch down.
Inhale into upward dog, rolling over the toes onto the tops of your feet, chest high, shoulders down
Exhale into downward dog, rolling back over the toes, heels reaching down
Inhale stepping your left foot forward into virabhadrasana A. Your left knee should be over your left ankle. If it isn’t, take a shorter or wider stance next time
Exhale hands either side of your left foot, step or jump back into plank posture, your back flat as a board from head to ankle, then chaturanga, knees don’t touch down.
Inhale into upward dog, rolling over the toes onto the tops of your feet
Exhale into downward dog. Five slow breaths. If your heels are way off the ground, walk your feet a little towards your hands…. Now on the last exhalation look forward
Inhale as you step or jump both feet between your hands, big toes touching, head up
Exhale bending forward, head to knees, legs straight
Inhale bending the knees and sitting back as you raise your arms up, palms touching, utkatasana (fierce pose)
Exhale straightening your legs into samasthiti.
Suryanamaskar B Number 2:
Exhale bending the knees
Inhale sit back and reach up, palms touching, utkatasana (fierce pose)
Exhale bend forward, straighten your knees, drop your head, hands on the ground, shoulder width apart
Inhale lift your head, spread your fingers, thumbs point at each other
Exhale step or jump back into plank posture, and lower into pushup position, chaturanga, knees don’t touch down.
Inhale into upward dog, rolling over the toes onto the tops of your feet
Exhale into downward dog, rolling back over the toes
Inhale stepping your right foot forward, arms up, right knee bent, back foot flat
Exhale hands outside your right foot, step or jump back into plank posture, and lower into chaturanga, knees don’t touch down.
Inhale into upward dog, rolling over the toes onto the tops of your feet, chest high, shoulders down
Exhale into downward dog, rolling back over the toes
Inhale stepping your left foot forward, arms up, left knee bent, back foot flat
Exhale hands either side of your left foot, step or jump back into plank posture, your back flat as a board from head to ankle, then chaturanga, knees don’t touch down.
Inhale into upward dog, rolling over the toes onto the tops of your feet
Exhale into downward dog. Five slow breaths. If your heels are way off the ground, walk your feet a little towards your hands. Now on the last exhalation look forward
Inhale as you step or jump both feet between your hands, big toes touching, head up
Exhale bending forward, head to knees, legs straight
Inhale bending the knees and sitting back as you raise your arms up, palms touching, utkatasana (fierce pose)
Exhale straightening your legs into samasthiti.
Suryanamaskar B Number 3 (this time with the drishti):
Exhale bending the knees, drishti off your nose
Inhale arms up, palms touching, utkatasana, drishti to the upraised hands
Exhale bend forward, straightening the knees, head to knees, drishti off your nose
Inhale lift your head, checking your hand placement, drishti to your third eye
Exhale plant your hands and step or jump back into chaturanga, drishti off your nose
Inhale into upward dog, drishti to your third eye
Exhale into downward dog, drishti off your nose
Inhale stepping your right foot forward between your hands and sweeping your arms up virabhadrasana A (warrior 1) , drishti to your third eye
Exhale hands either side of your right foot, step or jump back and lower into chaturanga, knees don’t touch down., drishti off your nose
Inhale into upward dog, drishti to your third eye
Exhale into downward dog, drishti off your nose
Inhale stepping your left foot forward between your hands and sweeping your arms up virabhadrasana A (warrior 1) , drishti to your third eye
Exhale hands outside your left foot, step or jump back into chaturanga, drishti off your nose
Inhale into upward dog, drishti to your third eye
Exhale into downward dog, drishti off your nose. Five slow breaths… on the last exhalation look forward
Inhale step or jump your feet between your hands, head up, drishti to your third eye
Exhale head to knee, drishti off your nose
Inhale bending the knees and raising your arms up, palms touching, utkatasana (fierce pose) , drishti to the upraised hands
Exhale to samasthiti, drishti off your nose
Now do two more Suryanamaskar B’s at your own pace
STANDING POSTURES:
Hasta padangusthasana (hand to toe pose)
Step or hop your feet hip’s width apart, hands to waist
Inhale look up
Exhale bend forward grabbing your big toes. If you can’t reach your toes, grab your elbows or bend your knees or both.
Inhale lift only your head, lengthening your spine
Exhale reaching down with your head, elbows out, drishti off the nose. Five breaths….
Pada hastasana
Inhale lifting your head only and lengthening your spine, slide your hands underneath your feet, palms up.
Exhale bend forward, elbows out, drishti off the nose. Five breaths….
Inhale lifting only your head.
Exhale hands to waist.
Inhale to standing, lifting your chest.
Exhale to samasthiti.
Utthita trikonasana (triangle pose)
Inhale stepping out to the right about three feet, arms wide, palms down
Exhale reaching out to the right and rotating your shoulders so your right hand takes your right big toe (or as far down on your leg as you can get) and your left hand reaches up toward the sky, opening your chest. Five breaths
Inhale return to standing, reverse your feet
Exhale and reach out to the left rotating your shoulders so your left hand takes your left big toe and your right hand reaches up toward the sky, opening your chest. Five breaths. The drishti is to the raised hand.
Inhale return to standing, arms down
Parivrtta trikonasana (revolved triangle pose)
Exhale turning to face your right foot, squaring your hips, and twisting your shoulders, place your left hand outside your right foot (or your left hand on your right leg)
Inhale reaching up with your right hand and looking up to it. Five breaths. Open your chest, and make a straight line from hand to hand.
Inhale return to standing, reverse your feet, arms wide
Exhale twisting to the left, place your right hand outside your left foot
Inhale reaching up with your left hand, opening your chest, straight line from hand to hand. Five breaths
Inhale return to standing, arms wide
Exhale to samasthiti
Utthita parsvakonasana (lunge pose)
Inhale stepping out to the right about four feet this time, arms wide, palms down
Exhale reaching out to the right, your right knee bends, your right hand goes to the mat outside your right foot (or your right elbow rests on your right knee) and your left hand reaches forward and up in a straight line with the straight left leg, opening your chest. Five breaths. The drishti is to the raised hand. Your right knee should be over your right ankle. if your knee is beyond your foot, widen your stance. If your knee is short of your foot, bend your knee more or shorten your stance. The back foot should be flat on the floor.
Inhale straighten the right leg, reverse your feet.
Exhale reaching out to the left and bending your left knee. Five breaths. Your left hand goes to the mat outside your left foot, your right hand reaches forward and up in a straight line with the straight right leg, opening your chest. Your left knee should be over your left ankle. If it isn’t, adjust your foot until it is. The back foot should be flat on the floor.
Inhale straighten the left leg, reverse your feet.
Parivrtta parsvakonasana (revolved lunge pose)
Exhale reaching out to the right, your right knee bends, this time your left elbow goes outside your right knee and you put your hands in prayer in front of your chest,. Five breaths. The full posture is to place your left hand on the mat outside your right foot while your right hand reaches forward and up in a straight line with your straight left leg, opening your chest, back foot flat. Drishti is to that raised hand or to the sky….
Inhale return to standing, straightening your right leg, reverse your feet
Exhale reaching out to the left, your left knee bends, this time your right elbow goes outside your left knee and you put your hands in prayer in front of your chest,. Five breaths. Your back foot is flat. Drishti if you have your hands in prayer is off the tip of your nose….
Inhale return to standing, feet parallel
Exhale to samasthiti. Now four variations on a standing forward bend:
Prasarita Padottanasana (spread leg stretch) A stepping out to the right again about four feet, hands to your waist, legs straight, knee caps lifting (or knees bent if that’s better for you)
Inhale, looking up
Exhale bending forward, place your hands on the mat about shoulder width apart, fingers forward.
Inhale, head up, lengthening your spine.
Exhale drop your head. Five breaths. Your elbows are over your wrists, crown of your head moving closer to the floor on each exhalation. Drishti off the nose….Now
Inhale and raise your head only.
Exhale bringing your hands to your waist.
Inhale coming all the way up to standing
Exhale drop your hands
Prasarita Padottanasana B
Inhale, arms wide
Exhale, hands to your waist
Inhale, looking up. Now keep your hands on your waist as you
Exhale bending forward. Five breaths. Squeeze your elbows toward each other behind your back…. Now, eyes open
Inhale coming all the way up to standing
Exhale drop your hands
Prasarita Padottanasana C
Inhale, arms wide
Exhale, clasp your hands behind your back
Inhale, look up
Exhale bend forward fir five breaths. Reach the crown of your head and your clasped hands closer to the ground with each exhalation. Now, eyes open
Inhale coming all the way up to standing
Exhale hands to your waist
Prasarita Padottanasana D
Inhale, look up
Exhale bending forward taking your big toes with thumb and forefinger
Inhale, head up lengthening your spine
Exhale drop your head. Five breaths. Your elbows reaching up and out, crown of your head moving closer to the floor on each exhalation. Now
Inhale and raise your head only
Exhale bringing your hands to your waist
Inhale coming all the way up to standing
Exhale to samasthiti
Parshvottanasana (sideways stretch pose)
Inhale stepping out three feet to the right, (take hold of your elbows behind your back or) put your hands into reverse prayer, palms touching, fingers pointing up
Exhale turning your right foot out, your left foot at a forty-five degree angle, hips and shoulders square, facing your right foot
Inhale look up
Exhale bending forward for five breaths, both legs straight, the chin reaching toward the right shin, lengthen your spine with each inhalation, reach further down the leg with each exhalation. Drishti off the nose …
Inhale come up, reversing the feet, hips square to the left
Parshvottanasana (other side)
Inhale look up
Exhale bending forward for five breaths, both legs straight, the chin reaching toward the right shin, lengthen your spine with each inhalation, reach further down the leg with each exhalation…
Inhale come up, feet parallel
Exhale to samasthiti
BALANCING POSES
Utthita Hasta Padangusthasana (upright hand to toe pose)
Inhale taking your right big toe with your right hand (or holding your right knee), straighten your right leg. Your left hand is at your waist, chest lifting for five breaths. Drishti off the nose
Exhale your right foot out to the right. Your head turns to the left, drishti off your nose for five breaths
Inhale the leg back to center
Exhale the chin toward your right knee
Inhale return to standing, releasing your right big toe but keeping the leg lifted, hands to waist, for five breaths, lift your chest, standing tall, pointing the toes of your right foot…. Now
Exhale the foot down to samasthiti
Utthita Hasta Padangusthasana (other side)
Inhale taking your left big toe with your left hand (or holding your left knee), straighten your left leg. Your right hand is at your waist, chest lifting for five breaths. Drishti off the nose.
Exhale your left foot out to the left. Your head turns to the right, drishti off your nose for five breaths
Inhale the leg back to center
Exhale the chin toward your left knee
Inhale return to standing, releasing your left big toe but keeping the leg lifted, hands to waist, for five breaths, lift your chest, standing tall, pointing the toes of your left foot…. Now
Exhale the foot down to samasthiti
Ardha Baddha Padmottanasana (bound half-lotus stretch pose) If you have any knee problems do the modified pose here.
Inhale your right leg up into (tree pose or) half lotus, wrapping your right arm behind your back, reaching for the big toe of your right foot
Exhale (remain standing or), bending forward place your left hand on the mat outside your left foot, dropping your head all the way. Five breaths Drishti off the nose.
Inhale lifting just your head
Exhale here, then
Inhale coming up smoothly.
Exhale your leg to the floor.
Ardha Baddha Padmottanasana (other side)
Inhale the left leg up into half lotus, wrapping your left arm behind your back reaching for the big toe of your left foot
Exhale bending forward placing your right hand on the mat outside your right foot, dropping your head all the way. Five breaths
Inhale lifting just your head
Exhale here, then
Inhale coming up smoothly
Exhale to samasthiti
Vinyasa to Utkatasana (fierce pose)
Inhale arms up
Exhale bend forward head to knees
Inhale lift your head, check your hand placement
Exhale step or jump back and lower into pushup position, knees don’t touch down.
Inhale into upward dog
Exhale into downward dog
Inhale, looking forward, step or jump your feet between your hands, landing lightly, bending your knees as if sitting down, swing your arms overhead into Utkatasana, looking up toward your hands. Hold for five breaths. The palms of the hands are touching (or shoulders’ width apart), knees lightly touching
Vinyasa to Virabhadrasana (the warrior poses)
Inhale bending forward, keeping your knees bent, placing your hands on the mat outside your feet
Exhale lift up, bringing your feet to your buttocks and then thrusting them back to land on your toes in plank posture, lowering immediately into pushup posture, keeping your legs straight
Inhale into upward dog
Exhale into downward dog
Inhale stepping your right foot forward between your hands and sweeping your arms up Virabhadrasana A (warrior 1). Five breaths. Your back, left leg is straight, your forward, right leg bent. If your knee comes past your ankle, take a wider stance. Drishti is to the upraised hands (or straight ahead). … Now keeping your hands up
Inhale straightening your right leg, and switching your feet around as you turn to face your left foot.
Exhale bending your left knee. Five breaths…. Now keeping your legs as they are
Inhale opening your arms into Virabhadrasana B (warrior 2). Five breaths. Your arms are wide, palms down, your hips are open to face in the same direction as your chest. The drishti is toward the fingers of your left hand. Now keeping your arms wide.
Inhale, straightening your left leg, and switching your feet around
Exhale bending your right knee, arms reaching wide, hips open. Five breaths.
Inhale pinwheeling your arms down, placing your hands on either side of your right foot
Exhale step or jump back and lower into pushup position, knees don’t touch down.
Inhale into upward dog
Exhale into downward dog
Inhale jumping through to sitting, your legs straight out in front of you on the mat.
SEATED POSTURES
Dandasana (staff pose)
Inhale, sitting tall, chest lifted. Five breaths. Energetically lift at all three bandhas. Your arms are by your hips, palms down, pressing lightly into the mat. Your legs are straight with your toes curling back toward your chest, lifting your heels off the mat. Drishti off the nose. This is the basic seated posture. After each half vinyasa, you’ll jump through to this pose with two exceptions…. Now
Paschimottanasana (west-facing stretch) A
Exhale forward grabbing your (legs or ankles or) big toes with thumb and forefinger
Inhale look up lengthening your spine
Exhale forward reaching your chin toward your shins. Five breaths. Drishti off the nose….
Paschimottanasana B
Inhale head up, lengthening your spine, wrap your hands around the outside of your feet, thumbs just below your toes
Exhale forward reaching your chin toward your shins. Five breaths. Drishti off the nose….
Paschimottanasana C
Inhale head up, lengthening your spine, wrap your hands around the outside of your heels
Exhale forward reaching your chin toward your shins. Five breaths. Drishti off the nose…. Then sitting up on an inhalation and moving forward to the front of your mat, do a
Half Vinyasa: Place your hands by your hips, palms down, fingers pointing toward your heels, bring your knees to your chest, crossing your ankles, left over right
Inhale lifting your hips off the mat so that only your hands are touching, and energetically lift with the bandhas.
Exhale, reaching your chin toward the mat, thrusting your feet back, straightening your legs, and lowering into pushup position, knees don’t touch down.
Inhale into upward dog.
Exhale into downward dog.
Inhale jumping through to sitting. If you can’t lift your legs back through like that, lift up first to develop strength, then move your hands to the front of your mat, and step or jump back to pushup pose.
Purvottanasana (east-facing stretch) Sitting up tall, legs straight, big toes touching, place your hands on the mat about a foot behind you, fingers pointing toward your hips
Inhaling, thrust your hips toward the sky, toes reaching toward the mat, head back and hold for five breaths. The modified pose is to take table pose, knees bent, hands and feet flat on floor, lifting up like a table. Drishti off the nose….
Exhaling, return to sitting
Half Vinyasa: Place your hands by your hips, palms down, fingers pointing toward your heels, bring your knees to your chest, crossing your ankles, right over left this time
Inhale lifting your hips off the mat, engaging the bandhas
Exhale, reaching your chin toward the mat, thrusting your feet back, straightening your legs, and lowering into pushup position, knees don’t touch down.
Inhale into upward dog
Exhale into downward dog
Inhale jumping through to sitting
Ardha Baddha Padma Paschimottanasana (bound half-lotus west-facing stretch) (If you have trouble with your knees take seated tree pose here, otherwise)
Inhale bringing your right leg up into half lotus, wrapping your right arm behind your back reaching for the big toe of your right foot
Exhale bending forward reaching your left hand toward the outside your left foot, and reaching your chin toward your left shin, shoulders as square as possible. Five breaths. Drishti off the nose….
Half Vinyasa: Placing your hands by your hips, bending your knees and crossing your ankles, left over right this time
Inhale lift up, engaging the bandhas
Exhale step or jump back, lowering into pushup position, knees don’t touch down.
Inhale into upward dog
Exhale into downward dog
Inhale jumping through to sitting
Ardha Baddha Padma Paschimottanasana other side
Inhale bringing your left leg up into half lotus, wrapping your left arm behind your back reaching for the big toe of your left foot
Exhale bending forward reaching your right hand toward the outside your right foot, and reaching your chin toward your right shin, shoulders as square as possible. Five breaths
Half Vinyasa: This is one of the exceptions I mentioned earlier. When you get to downward dog, you’ll jump through somewhat like a hurdler, extending your left leg, while folding back your right leg so you land with your right foot outside your right hip, toes pointing back, both sitting bones down, knees close together. You might want to put a pillow under your left hip here.
Triang Mukha Eka Pada Paschimottanasana (flat, face to one foot west-facing stretch)
Inhale sitting up tall, lengthening your spine
Exhale bending forward from your hips, both hands reaching toward your left foot (or taking your left hand out to the side for balance).
Inhale lifting your head, even further lengthening your spine
Exhale folding forward, elbows extending out to the sides, pulling you further into the stretch. Five breaths. Going into the next two half vinyasas is also unusual…. Ready for
One of the unusual half vinyasas:
Inhale coming up, keeping your legs where they are. Place your hands by your hips as you bring your left knee to your chest, put your weight on your left foot, and
Exhale stepping or jumping back and lower into pushup position and continue, getting ready for the other unusual jump through. When you get to downward dog, jump through, extending your right leg, while folding back your left leg so you land with your left foot outside your left hip, toes pointing back, both sitting bones down, knees close together. You might want to put a pillow under your right hip here.
Triang Mukha Eka Pada Paschimottanasana other side.
Inhale sitting up tall, lengthening your spine
Exhale bending forward from your hips, both hands reaching toward your right foot (or taking your right hand out to the side for balance).
Inhale lifting your head, even further lengthening your spine
Exhale folding forward, elbows extending out to the sides, pulling you further into the stretch. Five breaths…. Ready for
The other unusual half vinyasa:
Inhale coming up, keeping your legs where they are. Place your hands by your hips as you bring your right knee to your chest, put your weight on your right foot, and
Exhale stepping or jumping back and lower into pushup position, elbows close to your sides.
Inhale into upward dog
Exhale into downward dog
Inhale jumping through to sitting
Janu Sirsasana A (head to knee or seated tree pose)
Inhale bringing the sole of your right foot as high as you can against the inside of your left thigh, and sitting up tall
Exhale bending forward from your hips, both hands reaching toward your left foot
Inhale lifting your head, even further lengthening your spine
Exhale folding forward, elbows extending out to the sides, pulling you further into the stretch. Five breaths
Inhale coming up
Half Vinyasa: Placing your hands by your hips, bending your knees and crossing your ankles, left over right this time
Inhale lift up, engaging the bandhas
Exhale step or jump back, lowering into pushup position, knees don’t touch down.
Inhale into upward dog
Exhale into downward dog
Inhale jumping through to sitting
Janu Sirsasana A (other side)
Inhale bringing the sole of your left foot as high as you can against the inside of your right thigh, and sitting up tall
Exhale bending forward from your hips, both hands reaching toward your right foot
Inhale lifting your head, even further lengthening your spine
Exhale folding forward, elbows extending out to the sides, pulling you further into the stretch. Five breaths
Inhale coming up
Half Vinyasa: Placing your hands by your hips, bending your knees and crossing your ankles, right over left this time
Inhale lift up, engaging the bandhas
Exhale step or jump back, lowering into pushup position, knees don’t touch down.
Inhale into upward dog
Exhale into downward dog
Inhale jumping through to sitting
Janu Sirsasana B (seated tree pose)
Inhale bringing your right foot into seated tree posture again, but this time lifting yourself up on top of your foot so that the perineum is on top of the right heel. Sit up tall and
Exhale bending forward from your hips, both hands reaching toward your left foot
Inhale lifting your head, even further lengthening your spine
Exhale folding forward, elbows extending out to the sides, pulling you further into the stretch. Five breaths
Inhale coming up
Half Vinyasa: Placing your hands by your hips, bending the knees and crossing the ankles, left over right this time
Inhale lift up, engaging the bandhas
Exhale step or jump back, lowering into pushup position, knees don’t touch down.
Inhale into upward dog
Exhale into downward dog
Inhale jumping through to sitting
Janu Sirsasana B (other side)
Inhale bringing your left foot into seated tree posture again, but this time lifting yourself up on top of the foot so that the perineum is on top of the left heel. Sit up tall and
Exhale bending forward from your hips, both hands reaching toward your right foot
Inhale lifting your head, even further lengthening your spine
Exhale folding forward, elbows extending out to the sides, pulling you further into the stretch. Five breaths
Inhale coming up
Half Vinyasa: Placing your hands by your hips, bending the knees and crossing the ankles, right over left this time
Inhale lift up, engaging the bandhas
Exhale step or jump back, lowering into pushup position, knees don’t touch down.
Inhale into upward dog
Exhale into downward dog
Inhale jumping through to sitting
Janu Sirsasana C (seated tree pose) If you have knee or ankle issues, repeat Janu Sirsasana A or B here instead of doing this pose.
Inhale bringing the toes of your right foot to the mat as high as you can against the inside of the left thigh and slide forward so the right heel is above the toes. Sitting up tall
Exhale bending forward from your hips, both hands reaching toward your left foot
Inhale lifting your head, even further lengthening your spine
Exhale folding forward, elbows extending out to the sides, pulling you further into the stretch. Five breaths
Inhale coming up
Half Vinyasa
Janu Sirsasana C (other side) Again, if you have knee or ankle issues, repeat Janu Sirsasana A here instead of doing this pose.
Inhale bringing the toes of your left foot to the mat as high as you can against the inside of the right thigh and slide forward so the left heel is above the toes, pointing up and in toward your lower belly. Sitting up tall
Exhale bending forward from your hips, both hands reaching toward your right foot
Inhale lifting your head, even further lengthening your spine
Exhale folding forward, elbows extending out to the sides, pulling you further into the stretch. Five breaths
Inhale coming up
Half Vinyasa
Marichyasana A Sitting up tall, bring your right knee to your chest, right heel close to the crotch, right shoulder inside your right knee
Inhale reach your right hand toward your left foot
Exhale wrapping the right arm backwards around the folded right leg, reaching toward and then grabbing the left wrist
Inhale sit up tall, lengthening your spine
Exhale fold forward from your hips reaching the chin toward the mat, shoulders as square as possible. Five breaths
Inhale come up
Half Vinyasa
Marichyasana A (other side) Sitting up tall, bring your left knee to your chest, left heel close to the crotch, left shoulder inside your left knee
Inhale reach your left hand toward your right foot
Exhale wrapping the left arm backwards around the folded left leg, reaching toward and then grabbing the right wrist
Inhale sit up tall, lengthening your spine
Exhale fold forward from your hips reaching the chin toward the mat, shoulders as square as possible. Five breaths
Inhale come up
Half Vinyasa
Marichyasana B is just like A but with the left leg folded into half lotus, your left foot resting on the right thigh. If you can’t do that, put the left leg into seated tree posture. Sitting up tall, bring your right knee to your chest, right heel close to the crotch, right shoulder inside your right knee
Inhale reach your right hand toward your left foot
Exhale wrapping the right arm backwards around the folded right leg, reaching toward and then grabbing the left wrist
Inhale sit up tall, lengthening your spine
Exhale fold forward from your hips reaching the chin toward the mat, shoulders as square as possible. Five breaths
Inhale come up
Half Vinyasa
Marichyasana B (other side) This time bring the right leg into half lotus, your right foot resting on the left thigh. If you can’t do that, put the right leg into seated tree posture. Sitting up tall, bring your left knee to your chest, left heel close to the crotch, left shoulder inside your left knee
Inhale reach your left hand toward your right foot
Exhale wrapping the left arm backwards around the folded left leg, reaching toward and then grabbing the right wrist
Inhale sit up tall, lengthening your spine
Exhale fold forward from your hips reaching the chin toward the mat, shoulders as square as possible. Five breaths
Inhale come up
Half Vinyasa
Marichyasana C Sitting up tall, bring your right knee to your chest, right heel close to the crotch
Inhale twisting to the right, the left shoulder outside your right knee
Exhale wrapping the left arm backwards around the folded right leg, reaching toward and then grabbing the right wrist
Inhale sit up tall, lengthening your spine. Five breaths
Inhale unwind
Half Vinyasa
Marichyasana C (other side) Sitting up tall, bring your right knee to your chest, right heel close to the crotch
Inhale twisting to the left, the right shoulder outside your left knee
Exhale wrapping the right arm backwards around the folded left leg, reaching toward and then grabbing the left wrist
Inhale sit up tall, lengthening your spine. Five breaths
Inhale unwind
Half Vinyasa
Marichyasana D is just like A but with the left leg folded into half lotus, your left foot resting on the right thigh. If you can’t do that, put the left leg into seated tree posture. Sitting up tall, bring your right knee to your chest, right heel close to the crotch
Inhale twisting to the right, the left shoulder outside your right knee
Exhale wrapping the left arm backwards around the folded right leg, reaching toward and then grabbing the right wrist
Inhale sit up tall, lengthening your spine. Five breaths
Inhale unwind
Half Vinyasa
Marichyasana D (other side) This time bring the right leg into half lotus, your right foot resting on the left thigh. If you can’t do that, put the right leg into seated tree posture. Sitting up tall, bring your right knee to your chest, right heel close to the crotch
Inhale twisting to the left, the right shoulder outside your left knee
Exhale wrapping the right arm backwards around the folded left leg, reaching toward and then grabbing the left wrist
Inhale sit up tall, lengthening your spine. Five breaths
Inhale unwind
Half Vinyasa
Navasana (boat pose) (We’ll do five rounds.)
Inhale lifting the legs, arms parallel to the mat, palms facing each other, abdominal muscles engaged, bandhas lifting. Five breaths. Then placing your hands by your hips and keeping the legs raised
Inhale lift up
Exhale back down, lifting your arms parallel to the mat again for five breaths…. Hands at your hips
Inhale lift up
Exhale back down, lifting your arms parallel to the mat again for five breaths…. Hands at your hips
Inhale lift up
Exhale back down, lifting your arms parallel to the mat again for five breaths…. Hands at your hips
Inhale lift up
Exhale back down, lifting your arms parallel to the mat again for five more breaths. Last round…. This time we’ll do a
Half Vinyasa: Placing your hands by your hips, bending the knees and crossing the ankles
Inhale lift up, engaging the bandhas
Exhale step or jump back, lowering into pushup position, knees don’t touch down.
Inhale into upward dog
Exhale into downward dog
Inhale jumping through to sitting and lying back
NOTE: Several primary series poses are missing here. The series was shortened to allow for a two hour class. I intend to add the other asanas to this text later.
BACK BENDS: We’ll warm up by doing a few bridge poses. (These bridge poses are not part of the official Ashtanga routine, but have been inserted for beginniers as preparation for wheel pose.) Put your hands under your heels, palms up. Lengthen your neck and tuck your chin to your chest, keeping your head centered
Inhale thrust your hips toward the sky. Five breaths….
Exhale lowering down for one breath. Now grabbing the ankles
Inhale thrust your hips toward the sky. Five breaths….
Exhale lowering down for one breath. Now putting your hands under your butt, palms up
Inhale thrust your hips toward the sky. Five breaths….
Exhale lowering down for one breath. The fuller backbends are more advanced, so if you’re a beginner you may just want to do three more bridge poses. Again, make sure your neck is long, chin tucked toward your chest. Body straight, heels close to your buttocks, hips width apart; hands by your ears, fingers under your shoulders, pointing toward your heels.
Urdhva Dhanurasana (upward bow pose). We’ll do three of these)
Inhale lift up, straightening your arms and your legs. Five breaths. Let your head drop back, push down through your wrists and your heels. Lift your shoulders away from your ears….
Exhale, coming down carefully, tucking your chin toward your chest. Rest for one breath here. Number two:
Inhale lifting up through uddiyanabandha, straightening your arms and your legs. Five breaths. Let your head drop back, push down through your wrists and your heels. Lift your shoulders away from your ears….
Exhale, coming down carefully, tucking your chin toward your chest. Rest for one breath here. Number three:
Inhale lift up, straightening your arms and your legs. Five breaths. Relax your throat here and all the other muscles you’re not using….
Exhale, coming down carefully, tucking your chin toward your chest, and drawing your knees up to your chest. Five breaths. Now vinyasa to downward dog or chakrasana if you know it. From downward dog walk your hands to your feet and hang forward for five breaths, holding your elbows and letting the crown of your head drop toward the floor: uttanasana…. Now walk your hands back into downward dog and complete the vinyasa, jumping through to sitting, legs extended in front of you in dandasana.
Paschimottanasana (west-facing stretch) A, B or C
Inhale sitting up tall, engaging jalandharabandha here.
Exhale coming as far forward as feels comfortable grabbing your legs or your ankles or your big toes or your heels
Inhale lifting your head up lengthening your spine
Exhale forward reaching your chin toward your shins. Five breaths to warm up…. Now
Inhale lengthening your spine and
Exhale coming deeper into the stretch. Five more breaths….
Half Vinyasa to sitting and lie back. Ten breaths here in
Mini Shavasana, feet falling out to the sides, arms a bit away from the body, palms up. Now is a good time to revisit your intention for this evening’s practice if you had one….
FINISHING SERIES
This is an advanced series of poses and should be undertaken with care. If you have neck or shoulder issues you may want to watch this series before you try it. And when you do you might want to do some special preparation. To avoid putting too much pressure on the neck, you can fold some towels or your mat to place under your shoulders so your head rests on the floor while your shoulders are resting on the folded towels or mat.
We begin lying flat on the back, legs straight. Lengthen your neck, lowering your shoulders, and tuck your chin to your chest. Keep your head centered throughout the pose. With your arms at your sides, palms down
Inhale your knees up toward your chest and
Exhaling continue to roll your feet over your head into halasana (plow pose). It’s okay to have your knees bent a little here. Now turning your palms up, place your hands on your back, as low down as possible, bringing your elbows toward each other, and
Inhaling, raise your legs up together into salamba sarvangasana (shoulder stand), keeping the chin tucked and head straight. Twenty-five breaths here…. Now
Exhale the legs back down into halasana for ten breaths. You can keep your hands on your back or clasp them on the floor behind your back. It’s okay to bend your legs here…. Now on an
Exhale bend your knees all the way down into karnapidasana (ear pressure pose) for ten breaths. You can keep your hands on your back or clasp them on the floor behind your back. Now place your hands on your back again, as low down as possible, bringing your elbows toward each other, and
Inhaling, raise your legs up together again into sarvangasana (shoulder stand), keeping the chin tucked and head straight. Here bend your knees and cross your ankles or take urdhva padmasana (upward lotus pose). Ten breaths here…. If you have your ankles crossed your hands stay on your back. If you’re in lotus, you place your hands on your knees and straighten your arms, knees reaching up…. Now
Exhale down into pindasana (ball pose) for ten breaths. Keep your hands on your back if your ankles are crossed. If you’re in lotus, wrap your arms around your knees…. Now, returning your arms to your sides and placing your hands palms down on your mat
Exhale rolling down slowly one vertebrae at a time. Now pushing down with your elbows and arching your back,
Inhale into mathsyasana (fish pose) for ten breaths. The crown of your head is on the mat but your weight is on your elbows, not your neck. If your ankles are crossed, you keep your hands at your sides. If you’re in lotus, you take hold of the insides of your feet with your hands…. Now unfold your legs and lift your arms and legs into uttana padasana (flying fish pose) for ten breaths, keeping your back arched and the crown of your head on the floor. Your straight legs are lifted, big toes touching, at a forty-five degree angle from the floor. Your straight arms are parallel to your legs, palms touching…. From here do chakrasana if you know it or
Exhale down
Inhale as you sit up and do a half vinyasa: Placing your hands by your hips, bending the knees and crossing the ankles
Inhale lift up, engaging the bandhas
Exhale step or jump back, lowering into pushup position, knees don’t touch down.
Inhale into upward dog
Exhale into downward dog
Inhale lowering your knees to the mat, bringing them together, and prepare for salamba sirsasana (head stand). If you can’t raise your legs up into sirsasana together or if you feel at all unsteady in your headstand, go to the wall. Fold your hands on your mat keeping your elbows directly under your shoulders, and rest the crown of your head on the mat between your hands.
Exhale as you straighten your legs, walking your feet toward your hands until your spine is vertical.
Inhaling, lift your legs together into sirsasana for twenty-five breaths. Most of your weight should be borne by your elbows and hands, not your neck. Your toes reach for the sky. Your shoulders lift away from your ears…. Now if you feel confident about your balance and don’t have any problems with your neck or spine
Exhale lowering your legs down until they’re parallel with the floor for five breaths….
Inhale back up into head stand and
Exhale, lowering the legs slowly until your feet touch the mat
Inhale here and
Exhale, lowering the knees into balasana (child’s pose) for ten breaths. Your arms are at your sides, your shoulders lowered away from your ears….
Inhale coming up
Exhale step or jump back into a half vinyasa, jumping through to sitting. Here cross your ankles or assume half or full lotus position and grab your elbows behind your back or lock your lotus
Inhale looking up
Exhale bending forward as far as you can into yoga mudra for ten breaths. This pose is said to lock in the benefits of the practice….
Inhale sitting up. Energetically lift with the bandhas and assume jnana mudra by resting your wrists on your knees and joining the thumb and forefinger of each hand into a circle. Meditation now for twenty-five breaths, focusing on the coming and going of the breath…. Now place your hands by your hips, fingers spread, and
Inhale lifting up, engaging all the bandhas, into utpluthee (lotus-eyed pose) for twenty-five breaths or as long as you can hold it… Lift your knees toward your shoulders, breathing into your back. Your shoulders are down away from your ears. The drishti is off the tip of the nose…. Then do a vinyasa to standing. Feet together, big toes touching, hands in prayer. You might recall your intention for today’s practice here….
Inhale for the
Closing mantram….
Do one last vinyasa…, jump through to sitting, and lie back, centering your head, stretching out your spine, and lowering your shoulders away from your ears for
Savasana (corpse pose) Rest here for twenty-five breaths, letting go now even of regulating your breath. Eyes closed. Hands a little out from your sides, palms up. Feet about hips width apart, relaxing out to the sides. Let go of any residual tension now, relaxing further with each exhalation. Once you’ve settled into the pose, stay still as a corpse. Some say this is the most difficult pose in yoga, and one of the most beneficial….
Now, paying attention to your first incoming breath, slowly return your consciousness to your body and to the room around you.
Exhaling, roll onto your right side and using the strength of your arms, not your back,
Inhale, lifting yourself up into sitting position.
Thank you for practicing today.
Namaste.
(This script is roughly 8,500 words long.)
It goes without saying that you need a teacher to learn the practice, but this may prove to be a useful supplement for understanding and for commiting the practice to memory.
Samasthiti.
Opening mantram.
WARMUP VINYASAS:
Suryanamaskar (salute to the sun) A (We’ll do five of these.)
Inhale arms up, palms together, looking up toward your hands
Exhale bend forward head to knees, palms on the ground, shoulder width apart
Inhale lift your head, spread your fingers, thumbs point at each other
Exhale as you plant your hands and step or jump back onto your toes into plank posture, lowering immediately into pushup position, chaturanga, knees don’t touch down.
Inhale into upward dog, rolling over the toes onto the tops of your feet
Exhale into downward dog, rolling back over the toes. Five slow breaths. In the full pose your legs are straight, your heels reaching toward the ground, but go easy on yourself. It’s okay to bend your knees
Inhale as you step or jump your feet between your hands, feet all the way together, head up
Exhale head to knees
Inhale arms up, looking up
Exhale to samasthiti.
Suryanamaskar A Number 2:
Inhale arms up, palms together, looking up toward your hands.
Exhale bend forward head to knees, hands on floor, shoulder width apart.
Inhale lift your head, spread your fingers, thumbs point at each other.
Exhale as you plant your hands and step or jump back onto your toes into plank posture, lowering immediately into chaturanga, elbows close to your sides.
Inhale into upward dog, rolling over your toes, press down into your hands and the tops of your feet, lift your chest, lower your shoulders.
Exhale into downward dog, rolling back over the toes. Five slow breaths. If your heels are way off the ground, walk your feet a little towards your hands. Now on the last exhalation look forward,
Inhale as you step or jump your feet between your hands, feet all the way together, head up.
Exhale head to knees.
Inhale arms up, looking up.
Exhale to samasthiti.
Suryanamaskar A Number 3 (this time with the drishti):
Inhale arms up, palms together, looking up toward your hands
Exhale, drishti off your nose, bending forward head to knees, hands on floor, shoulder width apart
Inhale, drishti to your third eye, lift your head, spread your fingers, thumbs point at each other
Exhale, drishti off your nose, as you plant your hands and step or jump back into plank posture, lowering into chaturanga
Inhale into upward dog, drishti to your third eye, lift your chest, lower your shoulders
Exhale into downward dog, rolling back over the toes, drishti off your nose. Five slow breaths. Be sure you don’t have all the weight in your wrists. Push up through your palms and your fingers and your heels…. Now on the last exhalation look forward
Inhale, drishti to your third eye, as you step or jump your feet between your hands, landing lightly, head up
Exhale drop your head, drishti off your nose
Inhale arms up, coming to standing, drishti to the upraised hands
Exhale to samasthiti, drishti off your nose.
Now do two more Suryanamaskar A’s at your own pace
Suryanamaskar (salute to the sun) B (We’ll do five of these as well.)
Exhale bending the knees
Inhale sit back and reach up, palms and knees touching, utkatasana (fierce pose)
Exhale bend forward, straighten your knees, drop your head, hands on the ground, shoulder width apart
Inhale lift your head, spread your fingers, thumbs point at each other
Exhale as you plant your hands and step or jump back into plank posture, lowering immediately into pushup position, chaturanga, knees don’t touch down.
Inhale into upward dog, rolling over the toes onto the tops of your feet
Exhale into downward dog, rolling back over the toes
Inhale stepping your right foot forward between your hands, right knee bent, back leg straight, and sweep your arms up virabhadrasana A (warrior 1)
Exhale hands to either side of your right foot, step or jump back into plank posture, and lower immediately into pushup position, chaturanga, knees don’t touch down.
Inhale into upward dog, rolling over the toes onto the tops of your feet, chest high, shoulders down
Exhale into downward dog, rolling back over the toes, heels reaching down
Inhale stepping your left foot forward into virabhadrasana A. Your left knee should be over your left ankle. If it isn’t, take a shorter or wider stance next time
Exhale hands either side of your left foot, step or jump back into plank posture, your back flat as a board from head to ankle, then chaturanga, knees don’t touch down.
Inhale into upward dog, rolling over the toes onto the tops of your feet
Exhale into downward dog. Five slow breaths. If your heels are way off the ground, walk your feet a little towards your hands…. Now on the last exhalation look forward
Inhale as you step or jump both feet between your hands, big toes touching, head up
Exhale bending forward, head to knees, legs straight
Inhale bending the knees and sitting back as you raise your arms up, palms touching, utkatasana (fierce pose)
Exhale straightening your legs into samasthiti.
Suryanamaskar B Number 2:
Exhale bending the knees
Inhale sit back and reach up, palms touching, utkatasana (fierce pose)
Exhale bend forward, straighten your knees, drop your head, hands on the ground, shoulder width apart
Inhale lift your head, spread your fingers, thumbs point at each other
Exhale step or jump back into plank posture, and lower into pushup position, chaturanga, knees don’t touch down.
Inhale into upward dog, rolling over the toes onto the tops of your feet
Exhale into downward dog, rolling back over the toes
Inhale stepping your right foot forward, arms up, right knee bent, back foot flat
Exhale hands outside your right foot, step or jump back into plank posture, and lower into chaturanga, knees don’t touch down.
Inhale into upward dog, rolling over the toes onto the tops of your feet, chest high, shoulders down
Exhale into downward dog, rolling back over the toes
Inhale stepping your left foot forward, arms up, left knee bent, back foot flat
Exhale hands either side of your left foot, step or jump back into plank posture, your back flat as a board from head to ankle, then chaturanga, knees don’t touch down.
Inhale into upward dog, rolling over the toes onto the tops of your feet
Exhale into downward dog. Five slow breaths. If your heels are way off the ground, walk your feet a little towards your hands. Now on the last exhalation look forward
Inhale as you step or jump both feet between your hands, big toes touching, head up
Exhale bending forward, head to knees, legs straight
Inhale bending the knees and sitting back as you raise your arms up, palms touching, utkatasana (fierce pose)
Exhale straightening your legs into samasthiti.
Suryanamaskar B Number 3 (this time with the drishti):
Exhale bending the knees, drishti off your nose
Inhale arms up, palms touching, utkatasana, drishti to the upraised hands
Exhale bend forward, straightening the knees, head to knees, drishti off your nose
Inhale lift your head, checking your hand placement, drishti to your third eye
Exhale plant your hands and step or jump back into chaturanga, drishti off your nose
Inhale into upward dog, drishti to your third eye
Exhale into downward dog, drishti off your nose
Inhale stepping your right foot forward between your hands and sweeping your arms up virabhadrasana A (warrior 1) , drishti to your third eye
Exhale hands either side of your right foot, step or jump back and lower into chaturanga, knees don’t touch down., drishti off your nose
Inhale into upward dog, drishti to your third eye
Exhale into downward dog, drishti off your nose
Inhale stepping your left foot forward between your hands and sweeping your arms up virabhadrasana A (warrior 1) , drishti to your third eye
Exhale hands outside your left foot, step or jump back into chaturanga, drishti off your nose
Inhale into upward dog, drishti to your third eye
Exhale into downward dog, drishti off your nose. Five slow breaths… on the last exhalation look forward
Inhale step or jump your feet between your hands, head up, drishti to your third eye
Exhale head to knee, drishti off your nose
Inhale bending the knees and raising your arms up, palms touching, utkatasana (fierce pose) , drishti to the upraised hands
Exhale to samasthiti, drishti off your nose
Now do two more Suryanamaskar B’s at your own pace
STANDING POSTURES:
Hasta padangusthasana (hand to toe pose)
Step or hop your feet hip’s width apart, hands to waist
Inhale look up
Exhale bend forward grabbing your big toes. If you can’t reach your toes, grab your elbows or bend your knees or both.
Inhale lift only your head, lengthening your spine
Exhale reaching down with your head, elbows out, drishti off the nose. Five breaths….
Pada hastasana
Inhale lifting your head only and lengthening your spine, slide your hands underneath your feet, palms up.
Exhale bend forward, elbows out, drishti off the nose. Five breaths….
Inhale lifting only your head.
Exhale hands to waist.
Inhale to standing, lifting your chest.
Exhale to samasthiti.
Utthita trikonasana (triangle pose)
Inhale stepping out to the right about three feet, arms wide, palms down
Exhale reaching out to the right and rotating your shoulders so your right hand takes your right big toe (or as far down on your leg as you can get) and your left hand reaches up toward the sky, opening your chest. Five breaths
Inhale return to standing, reverse your feet
Exhale and reach out to the left rotating your shoulders so your left hand takes your left big toe and your right hand reaches up toward the sky, opening your chest. Five breaths. The drishti is to the raised hand.
Inhale return to standing, arms down
Parivrtta trikonasana (revolved triangle pose)
Exhale turning to face your right foot, squaring your hips, and twisting your shoulders, place your left hand outside your right foot (or your left hand on your right leg)
Inhale reaching up with your right hand and looking up to it. Five breaths. Open your chest, and make a straight line from hand to hand.
Inhale return to standing, reverse your feet, arms wide
Exhale twisting to the left, place your right hand outside your left foot
Inhale reaching up with your left hand, opening your chest, straight line from hand to hand. Five breaths
Inhale return to standing, arms wide
Exhale to samasthiti
Utthita parsvakonasana (lunge pose)
Inhale stepping out to the right about four feet this time, arms wide, palms down
Exhale reaching out to the right, your right knee bends, your right hand goes to the mat outside your right foot (or your right elbow rests on your right knee) and your left hand reaches forward and up in a straight line with the straight left leg, opening your chest. Five breaths. The drishti is to the raised hand. Your right knee should be over your right ankle. if your knee is beyond your foot, widen your stance. If your knee is short of your foot, bend your knee more or shorten your stance. The back foot should be flat on the floor.
Inhale straighten the right leg, reverse your feet.
Exhale reaching out to the left and bending your left knee. Five breaths. Your left hand goes to the mat outside your left foot, your right hand reaches forward and up in a straight line with the straight right leg, opening your chest. Your left knee should be over your left ankle. If it isn’t, adjust your foot until it is. The back foot should be flat on the floor.
Inhale straighten the left leg, reverse your feet.
Parivrtta parsvakonasana (revolved lunge pose)
Exhale reaching out to the right, your right knee bends, this time your left elbow goes outside your right knee and you put your hands in prayer in front of your chest,. Five breaths. The full posture is to place your left hand on the mat outside your right foot while your right hand reaches forward and up in a straight line with your straight left leg, opening your chest, back foot flat. Drishti is to that raised hand or to the sky….
Inhale return to standing, straightening your right leg, reverse your feet
Exhale reaching out to the left, your left knee bends, this time your right elbow goes outside your left knee and you put your hands in prayer in front of your chest,. Five breaths. Your back foot is flat. Drishti if you have your hands in prayer is off the tip of your nose….
Inhale return to standing, feet parallel
Exhale to samasthiti. Now four variations on a standing forward bend:
Prasarita Padottanasana (spread leg stretch) A stepping out to the right again about four feet, hands to your waist, legs straight, knee caps lifting (or knees bent if that’s better for you)
Inhale, looking up
Exhale bending forward, place your hands on the mat about shoulder width apart, fingers forward.
Inhale, head up, lengthening your spine.
Exhale drop your head. Five breaths. Your elbows are over your wrists, crown of your head moving closer to the floor on each exhalation. Drishti off the nose….Now
Inhale and raise your head only.
Exhale bringing your hands to your waist.
Inhale coming all the way up to standing
Exhale drop your hands
Prasarita Padottanasana B
Inhale, arms wide
Exhale, hands to your waist
Inhale, looking up. Now keep your hands on your waist as you
Exhale bending forward. Five breaths. Squeeze your elbows toward each other behind your back…. Now, eyes open
Inhale coming all the way up to standing
Exhale drop your hands
Prasarita Padottanasana C
Inhale, arms wide
Exhale, clasp your hands behind your back
Inhale, look up
Exhale bend forward fir five breaths. Reach the crown of your head and your clasped hands closer to the ground with each exhalation. Now, eyes open
Inhale coming all the way up to standing
Exhale hands to your waist
Prasarita Padottanasana D
Inhale, look up
Exhale bending forward taking your big toes with thumb and forefinger
Inhale, head up lengthening your spine
Exhale drop your head. Five breaths. Your elbows reaching up and out, crown of your head moving closer to the floor on each exhalation. Now
Inhale and raise your head only
Exhale bringing your hands to your waist
Inhale coming all the way up to standing
Exhale to samasthiti
Parshvottanasana (sideways stretch pose)
Inhale stepping out three feet to the right, (take hold of your elbows behind your back or) put your hands into reverse prayer, palms touching, fingers pointing up
Exhale turning your right foot out, your left foot at a forty-five degree angle, hips and shoulders square, facing your right foot
Inhale look up
Exhale bending forward for five breaths, both legs straight, the chin reaching toward the right shin, lengthen your spine with each inhalation, reach further down the leg with each exhalation. Drishti off the nose …
Inhale come up, reversing the feet, hips square to the left
Parshvottanasana (other side)
Inhale look up
Exhale bending forward for five breaths, both legs straight, the chin reaching toward the right shin, lengthen your spine with each inhalation, reach further down the leg with each exhalation…
Inhale come up, feet parallel
Exhale to samasthiti
BALANCING POSES
Utthita Hasta Padangusthasana (upright hand to toe pose)
Inhale taking your right big toe with your right hand (or holding your right knee), straighten your right leg. Your left hand is at your waist, chest lifting for five breaths. Drishti off the nose
Exhale your right foot out to the right. Your head turns to the left, drishti off your nose for five breaths
Inhale the leg back to center
Exhale the chin toward your right knee
Inhale return to standing, releasing your right big toe but keeping the leg lifted, hands to waist, for five breaths, lift your chest, standing tall, pointing the toes of your right foot…. Now
Exhale the foot down to samasthiti
Utthita Hasta Padangusthasana (other side)
Inhale taking your left big toe with your left hand (or holding your left knee), straighten your left leg. Your right hand is at your waist, chest lifting for five breaths. Drishti off the nose.
Exhale your left foot out to the left. Your head turns to the right, drishti off your nose for five breaths
Inhale the leg back to center
Exhale the chin toward your left knee
Inhale return to standing, releasing your left big toe but keeping the leg lifted, hands to waist, for five breaths, lift your chest, standing tall, pointing the toes of your left foot…. Now
Exhale the foot down to samasthiti
Ardha Baddha Padmottanasana (bound half-lotus stretch pose) If you have any knee problems do the modified pose here.
Inhale your right leg up into (tree pose or) half lotus, wrapping your right arm behind your back, reaching for the big toe of your right foot
Exhale (remain standing or), bending forward place your left hand on the mat outside your left foot, dropping your head all the way. Five breaths Drishti off the nose.
Inhale lifting just your head
Exhale here, then
Inhale coming up smoothly.
Exhale your leg to the floor.
Ardha Baddha Padmottanasana (other side)
Inhale the left leg up into half lotus, wrapping your left arm behind your back reaching for the big toe of your left foot
Exhale bending forward placing your right hand on the mat outside your right foot, dropping your head all the way. Five breaths
Inhale lifting just your head
Exhale here, then
Inhale coming up smoothly
Exhale to samasthiti
Vinyasa to Utkatasana (fierce pose)
Inhale arms up
Exhale bend forward head to knees
Inhale lift your head, check your hand placement
Exhale step or jump back and lower into pushup position, knees don’t touch down.
Inhale into upward dog
Exhale into downward dog
Inhale, looking forward, step or jump your feet between your hands, landing lightly, bending your knees as if sitting down, swing your arms overhead into Utkatasana, looking up toward your hands. Hold for five breaths. The palms of the hands are touching (or shoulders’ width apart), knees lightly touching
Vinyasa to Virabhadrasana (the warrior poses)
Inhale bending forward, keeping your knees bent, placing your hands on the mat outside your feet
Exhale lift up, bringing your feet to your buttocks and then thrusting them back to land on your toes in plank posture, lowering immediately into pushup posture, keeping your legs straight
Inhale into upward dog
Exhale into downward dog
Inhale stepping your right foot forward between your hands and sweeping your arms up Virabhadrasana A (warrior 1). Five breaths. Your back, left leg is straight, your forward, right leg bent. If your knee comes past your ankle, take a wider stance. Drishti is to the upraised hands (or straight ahead). … Now keeping your hands up
Inhale straightening your right leg, and switching your feet around as you turn to face your left foot.
Exhale bending your left knee. Five breaths…. Now keeping your legs as they are
Inhale opening your arms into Virabhadrasana B (warrior 2). Five breaths. Your arms are wide, palms down, your hips are open to face in the same direction as your chest. The drishti is toward the fingers of your left hand. Now keeping your arms wide.
Inhale, straightening your left leg, and switching your feet around
Exhale bending your right knee, arms reaching wide, hips open. Five breaths.
Inhale pinwheeling your arms down, placing your hands on either side of your right foot
Exhale step or jump back and lower into pushup position, knees don’t touch down.
Inhale into upward dog
Exhale into downward dog
Inhale jumping through to sitting, your legs straight out in front of you on the mat.
SEATED POSTURES
Dandasana (staff pose)
Inhale, sitting tall, chest lifted. Five breaths. Energetically lift at all three bandhas. Your arms are by your hips, palms down, pressing lightly into the mat. Your legs are straight with your toes curling back toward your chest, lifting your heels off the mat. Drishti off the nose. This is the basic seated posture. After each half vinyasa, you’ll jump through to this pose with two exceptions…. Now
Paschimottanasana (west-facing stretch) A
Exhale forward grabbing your (legs or ankles or) big toes with thumb and forefinger
Inhale look up lengthening your spine
Exhale forward reaching your chin toward your shins. Five breaths. Drishti off the nose….
Paschimottanasana B
Inhale head up, lengthening your spine, wrap your hands around the outside of your feet, thumbs just below your toes
Exhale forward reaching your chin toward your shins. Five breaths. Drishti off the nose….
Paschimottanasana C
Inhale head up, lengthening your spine, wrap your hands around the outside of your heels
Exhale forward reaching your chin toward your shins. Five breaths. Drishti off the nose…. Then sitting up on an inhalation and moving forward to the front of your mat, do a
Half Vinyasa: Place your hands by your hips, palms down, fingers pointing toward your heels, bring your knees to your chest, crossing your ankles, left over right
Inhale lifting your hips off the mat so that only your hands are touching, and energetically lift with the bandhas.
Exhale, reaching your chin toward the mat, thrusting your feet back, straightening your legs, and lowering into pushup position, knees don’t touch down.
Inhale into upward dog.
Exhale into downward dog.
Inhale jumping through to sitting. If you can’t lift your legs back through like that, lift up first to develop strength, then move your hands to the front of your mat, and step or jump back to pushup pose.
Purvottanasana (east-facing stretch) Sitting up tall, legs straight, big toes touching, place your hands on the mat about a foot behind you, fingers pointing toward your hips
Inhaling, thrust your hips toward the sky, toes reaching toward the mat, head back and hold for five breaths. The modified pose is to take table pose, knees bent, hands and feet flat on floor, lifting up like a table. Drishti off the nose….
Exhaling, return to sitting
Half Vinyasa: Place your hands by your hips, palms down, fingers pointing toward your heels, bring your knees to your chest, crossing your ankles, right over left this time
Inhale lifting your hips off the mat, engaging the bandhas
Exhale, reaching your chin toward the mat, thrusting your feet back, straightening your legs, and lowering into pushup position, knees don’t touch down.
Inhale into upward dog
Exhale into downward dog
Inhale jumping through to sitting
Ardha Baddha Padma Paschimottanasana (bound half-lotus west-facing stretch) (If you have trouble with your knees take seated tree pose here, otherwise)
Inhale bringing your right leg up into half lotus, wrapping your right arm behind your back reaching for the big toe of your right foot
Exhale bending forward reaching your left hand toward the outside your left foot, and reaching your chin toward your left shin, shoulders as square as possible. Five breaths. Drishti off the nose….
Half Vinyasa: Placing your hands by your hips, bending your knees and crossing your ankles, left over right this time
Inhale lift up, engaging the bandhas
Exhale step or jump back, lowering into pushup position, knees don’t touch down.
Inhale into upward dog
Exhale into downward dog
Inhale jumping through to sitting
Ardha Baddha Padma Paschimottanasana other side
Inhale bringing your left leg up into half lotus, wrapping your left arm behind your back reaching for the big toe of your left foot
Exhale bending forward reaching your right hand toward the outside your right foot, and reaching your chin toward your right shin, shoulders as square as possible. Five breaths
Half Vinyasa: This is one of the exceptions I mentioned earlier. When you get to downward dog, you’ll jump through somewhat like a hurdler, extending your left leg, while folding back your right leg so you land with your right foot outside your right hip, toes pointing back, both sitting bones down, knees close together. You might want to put a pillow under your left hip here.
Triang Mukha Eka Pada Paschimottanasana (flat, face to one foot west-facing stretch)
Inhale sitting up tall, lengthening your spine
Exhale bending forward from your hips, both hands reaching toward your left foot (or taking your left hand out to the side for balance).
Inhale lifting your head, even further lengthening your spine
Exhale folding forward, elbows extending out to the sides, pulling you further into the stretch. Five breaths. Going into the next two half vinyasas is also unusual…. Ready for
One of the unusual half vinyasas:
Inhale coming up, keeping your legs where they are. Place your hands by your hips as you bring your left knee to your chest, put your weight on your left foot, and
Exhale stepping or jumping back and lower into pushup position and continue, getting ready for the other unusual jump through. When you get to downward dog, jump through, extending your right leg, while folding back your left leg so you land with your left foot outside your left hip, toes pointing back, both sitting bones down, knees close together. You might want to put a pillow under your right hip here.
Triang Mukha Eka Pada Paschimottanasana other side.
Inhale sitting up tall, lengthening your spine
Exhale bending forward from your hips, both hands reaching toward your right foot (or taking your right hand out to the side for balance).
Inhale lifting your head, even further lengthening your spine
Exhale folding forward, elbows extending out to the sides, pulling you further into the stretch. Five breaths…. Ready for
The other unusual half vinyasa:
Inhale coming up, keeping your legs where they are. Place your hands by your hips as you bring your right knee to your chest, put your weight on your right foot, and
Exhale stepping or jumping back and lower into pushup position, elbows close to your sides.
Inhale into upward dog
Exhale into downward dog
Inhale jumping through to sitting
Janu Sirsasana A (head to knee or seated tree pose)
Inhale bringing the sole of your right foot as high as you can against the inside of your left thigh, and sitting up tall
Exhale bending forward from your hips, both hands reaching toward your left foot
Inhale lifting your head, even further lengthening your spine
Exhale folding forward, elbows extending out to the sides, pulling you further into the stretch. Five breaths
Inhale coming up
Half Vinyasa: Placing your hands by your hips, bending your knees and crossing your ankles, left over right this time
Inhale lift up, engaging the bandhas
Exhale step or jump back, lowering into pushup position, knees don’t touch down.
Inhale into upward dog
Exhale into downward dog
Inhale jumping through to sitting
Janu Sirsasana A (other side)
Inhale bringing the sole of your left foot as high as you can against the inside of your right thigh, and sitting up tall
Exhale bending forward from your hips, both hands reaching toward your right foot
Inhale lifting your head, even further lengthening your spine
Exhale folding forward, elbows extending out to the sides, pulling you further into the stretch. Five breaths
Inhale coming up
Half Vinyasa: Placing your hands by your hips, bending your knees and crossing your ankles, right over left this time
Inhale lift up, engaging the bandhas
Exhale step or jump back, lowering into pushup position, knees don’t touch down.
Inhale into upward dog
Exhale into downward dog
Inhale jumping through to sitting
Janu Sirsasana B (seated tree pose)
Inhale bringing your right foot into seated tree posture again, but this time lifting yourself up on top of your foot so that the perineum is on top of the right heel. Sit up tall and
Exhale bending forward from your hips, both hands reaching toward your left foot
Inhale lifting your head, even further lengthening your spine
Exhale folding forward, elbows extending out to the sides, pulling you further into the stretch. Five breaths
Inhale coming up
Half Vinyasa: Placing your hands by your hips, bending the knees and crossing the ankles, left over right this time
Inhale lift up, engaging the bandhas
Exhale step or jump back, lowering into pushup position, knees don’t touch down.
Inhale into upward dog
Exhale into downward dog
Inhale jumping through to sitting
Janu Sirsasana B (other side)
Inhale bringing your left foot into seated tree posture again, but this time lifting yourself up on top of the foot so that the perineum is on top of the left heel. Sit up tall and
Exhale bending forward from your hips, both hands reaching toward your right foot
Inhale lifting your head, even further lengthening your spine
Exhale folding forward, elbows extending out to the sides, pulling you further into the stretch. Five breaths
Inhale coming up
Half Vinyasa: Placing your hands by your hips, bending the knees and crossing the ankles, right over left this time
Inhale lift up, engaging the bandhas
Exhale step or jump back, lowering into pushup position, knees don’t touch down.
Inhale into upward dog
Exhale into downward dog
Inhale jumping through to sitting
Janu Sirsasana C (seated tree pose) If you have knee or ankle issues, repeat Janu Sirsasana A or B here instead of doing this pose.
Inhale bringing the toes of your right foot to the mat as high as you can against the inside of the left thigh and slide forward so the right heel is above the toes. Sitting up tall
Exhale bending forward from your hips, both hands reaching toward your left foot
Inhale lifting your head, even further lengthening your spine
Exhale folding forward, elbows extending out to the sides, pulling you further into the stretch. Five breaths
Inhale coming up
Half Vinyasa
Janu Sirsasana C (other side) Again, if you have knee or ankle issues, repeat Janu Sirsasana A here instead of doing this pose.
Inhale bringing the toes of your left foot to the mat as high as you can against the inside of the right thigh and slide forward so the left heel is above the toes, pointing up and in toward your lower belly. Sitting up tall
Exhale bending forward from your hips, both hands reaching toward your right foot
Inhale lifting your head, even further lengthening your spine
Exhale folding forward, elbows extending out to the sides, pulling you further into the stretch. Five breaths
Inhale coming up
Half Vinyasa
Marichyasana A Sitting up tall, bring your right knee to your chest, right heel close to the crotch, right shoulder inside your right knee
Inhale reach your right hand toward your left foot
Exhale wrapping the right arm backwards around the folded right leg, reaching toward and then grabbing the left wrist
Inhale sit up tall, lengthening your spine
Exhale fold forward from your hips reaching the chin toward the mat, shoulders as square as possible. Five breaths
Inhale come up
Half Vinyasa
Marichyasana A (other side) Sitting up tall, bring your left knee to your chest, left heel close to the crotch, left shoulder inside your left knee
Inhale reach your left hand toward your right foot
Exhale wrapping the left arm backwards around the folded left leg, reaching toward and then grabbing the right wrist
Inhale sit up tall, lengthening your spine
Exhale fold forward from your hips reaching the chin toward the mat, shoulders as square as possible. Five breaths
Inhale come up
Half Vinyasa
Marichyasana B is just like A but with the left leg folded into half lotus, your left foot resting on the right thigh. If you can’t do that, put the left leg into seated tree posture. Sitting up tall, bring your right knee to your chest, right heel close to the crotch, right shoulder inside your right knee
Inhale reach your right hand toward your left foot
Exhale wrapping the right arm backwards around the folded right leg, reaching toward and then grabbing the left wrist
Inhale sit up tall, lengthening your spine
Exhale fold forward from your hips reaching the chin toward the mat, shoulders as square as possible. Five breaths
Inhale come up
Half Vinyasa
Marichyasana B (other side) This time bring the right leg into half lotus, your right foot resting on the left thigh. If you can’t do that, put the right leg into seated tree posture. Sitting up tall, bring your left knee to your chest, left heel close to the crotch, left shoulder inside your left knee
Inhale reach your left hand toward your right foot
Exhale wrapping the left arm backwards around the folded left leg, reaching toward and then grabbing the right wrist
Inhale sit up tall, lengthening your spine
Exhale fold forward from your hips reaching the chin toward the mat, shoulders as square as possible. Five breaths
Inhale come up
Half Vinyasa
Marichyasana C Sitting up tall, bring your right knee to your chest, right heel close to the crotch
Inhale twisting to the right, the left shoulder outside your right knee
Exhale wrapping the left arm backwards around the folded right leg, reaching toward and then grabbing the right wrist
Inhale sit up tall, lengthening your spine. Five breaths
Inhale unwind
Half Vinyasa
Marichyasana C (other side) Sitting up tall, bring your right knee to your chest, right heel close to the crotch
Inhale twisting to the left, the right shoulder outside your left knee
Exhale wrapping the right arm backwards around the folded left leg, reaching toward and then grabbing the left wrist
Inhale sit up tall, lengthening your spine. Five breaths
Inhale unwind
Half Vinyasa
Marichyasana D is just like A but with the left leg folded into half lotus, your left foot resting on the right thigh. If you can’t do that, put the left leg into seated tree posture. Sitting up tall, bring your right knee to your chest, right heel close to the crotch
Inhale twisting to the right, the left shoulder outside your right knee
Exhale wrapping the left arm backwards around the folded right leg, reaching toward and then grabbing the right wrist
Inhale sit up tall, lengthening your spine. Five breaths
Inhale unwind
Half Vinyasa
Marichyasana D (other side) This time bring the right leg into half lotus, your right foot resting on the left thigh. If you can’t do that, put the right leg into seated tree posture. Sitting up tall, bring your right knee to your chest, right heel close to the crotch
Inhale twisting to the left, the right shoulder outside your left knee
Exhale wrapping the right arm backwards around the folded left leg, reaching toward and then grabbing the left wrist
Inhale sit up tall, lengthening your spine. Five breaths
Inhale unwind
Half Vinyasa
Navasana (boat pose) (We’ll do five rounds.)
Inhale lifting the legs, arms parallel to the mat, palms facing each other, abdominal muscles engaged, bandhas lifting. Five breaths. Then placing your hands by your hips and keeping the legs raised
Inhale lift up
Exhale back down, lifting your arms parallel to the mat again for five breaths…. Hands at your hips
Inhale lift up
Exhale back down, lifting your arms parallel to the mat again for five breaths…. Hands at your hips
Inhale lift up
Exhale back down, lifting your arms parallel to the mat again for five breaths…. Hands at your hips
Inhale lift up
Exhale back down, lifting your arms parallel to the mat again for five more breaths. Last round…. This time we’ll do a
Half Vinyasa: Placing your hands by your hips, bending the knees and crossing the ankles
Inhale lift up, engaging the bandhas
Exhale step or jump back, lowering into pushup position, knees don’t touch down.
Inhale into upward dog
Exhale into downward dog
Inhale jumping through to sitting and lying back
NOTE: Several primary series poses are missing here. The series was shortened to allow for a two hour class. I intend to add the other asanas to this text later.
BACK BENDS: We’ll warm up by doing a few bridge poses. (These bridge poses are not part of the official Ashtanga routine, but have been inserted for beginniers as preparation for wheel pose.) Put your hands under your heels, palms up. Lengthen your neck and tuck your chin to your chest, keeping your head centered
Inhale thrust your hips toward the sky. Five breaths….
Exhale lowering down for one breath. Now grabbing the ankles
Inhale thrust your hips toward the sky. Five breaths….
Exhale lowering down for one breath. Now putting your hands under your butt, palms up
Inhale thrust your hips toward the sky. Five breaths….
Exhale lowering down for one breath. The fuller backbends are more advanced, so if you’re a beginner you may just want to do three more bridge poses. Again, make sure your neck is long, chin tucked toward your chest. Body straight, heels close to your buttocks, hips width apart; hands by your ears, fingers under your shoulders, pointing toward your heels.
Urdhva Dhanurasana (upward bow pose). We’ll do three of these)
Inhale lift up, straightening your arms and your legs. Five breaths. Let your head drop back, push down through your wrists and your heels. Lift your shoulders away from your ears….
Exhale, coming down carefully, tucking your chin toward your chest. Rest for one breath here. Number two:
Inhale lifting up through uddiyanabandha, straightening your arms and your legs. Five breaths. Let your head drop back, push down through your wrists and your heels. Lift your shoulders away from your ears….
Exhale, coming down carefully, tucking your chin toward your chest. Rest for one breath here. Number three:
Inhale lift up, straightening your arms and your legs. Five breaths. Relax your throat here and all the other muscles you’re not using….
Exhale, coming down carefully, tucking your chin toward your chest, and drawing your knees up to your chest. Five breaths. Now vinyasa to downward dog or chakrasana if you know it. From downward dog walk your hands to your feet and hang forward for five breaths, holding your elbows and letting the crown of your head drop toward the floor: uttanasana…. Now walk your hands back into downward dog and complete the vinyasa, jumping through to sitting, legs extended in front of you in dandasana.
Paschimottanasana (west-facing stretch) A, B or C
Inhale sitting up tall, engaging jalandharabandha here.
Exhale coming as far forward as feels comfortable grabbing your legs or your ankles or your big toes or your heels
Inhale lifting your head up lengthening your spine
Exhale forward reaching your chin toward your shins. Five breaths to warm up…. Now
Inhale lengthening your spine and
Exhale coming deeper into the stretch. Five more breaths….
Half Vinyasa to sitting and lie back. Ten breaths here in
Mini Shavasana, feet falling out to the sides, arms a bit away from the body, palms up. Now is a good time to revisit your intention for this evening’s practice if you had one….
FINISHING SERIES
This is an advanced series of poses and should be undertaken with care. If you have neck or shoulder issues you may want to watch this series before you try it. And when you do you might want to do some special preparation. To avoid putting too much pressure on the neck, you can fold some towels or your mat to place under your shoulders so your head rests on the floor while your shoulders are resting on the folded towels or mat.
We begin lying flat on the back, legs straight. Lengthen your neck, lowering your shoulders, and tuck your chin to your chest. Keep your head centered throughout the pose. With your arms at your sides, palms down
Inhale your knees up toward your chest and
Exhaling continue to roll your feet over your head into halasana (plow pose). It’s okay to have your knees bent a little here. Now turning your palms up, place your hands on your back, as low down as possible, bringing your elbows toward each other, and
Inhaling, raise your legs up together into salamba sarvangasana (shoulder stand), keeping the chin tucked and head straight. Twenty-five breaths here…. Now
Exhale the legs back down into halasana for ten breaths. You can keep your hands on your back or clasp them on the floor behind your back. It’s okay to bend your legs here…. Now on an
Exhale bend your knees all the way down into karnapidasana (ear pressure pose) for ten breaths. You can keep your hands on your back or clasp them on the floor behind your back. Now place your hands on your back again, as low down as possible, bringing your elbows toward each other, and
Inhaling, raise your legs up together again into sarvangasana (shoulder stand), keeping the chin tucked and head straight. Here bend your knees and cross your ankles or take urdhva padmasana (upward lotus pose). Ten breaths here…. If you have your ankles crossed your hands stay on your back. If you’re in lotus, you place your hands on your knees and straighten your arms, knees reaching up…. Now
Exhale down into pindasana (ball pose) for ten breaths. Keep your hands on your back if your ankles are crossed. If you’re in lotus, wrap your arms around your knees…. Now, returning your arms to your sides and placing your hands palms down on your mat
Exhale rolling down slowly one vertebrae at a time. Now pushing down with your elbows and arching your back,
Inhale into mathsyasana (fish pose) for ten breaths. The crown of your head is on the mat but your weight is on your elbows, not your neck. If your ankles are crossed, you keep your hands at your sides. If you’re in lotus, you take hold of the insides of your feet with your hands…. Now unfold your legs and lift your arms and legs into uttana padasana (flying fish pose) for ten breaths, keeping your back arched and the crown of your head on the floor. Your straight legs are lifted, big toes touching, at a forty-five degree angle from the floor. Your straight arms are parallel to your legs, palms touching…. From here do chakrasana if you know it or
Exhale down
Inhale as you sit up and do a half vinyasa: Placing your hands by your hips, bending the knees and crossing the ankles
Inhale lift up, engaging the bandhas
Exhale step or jump back, lowering into pushup position, knees don’t touch down.
Inhale into upward dog
Exhale into downward dog
Inhale lowering your knees to the mat, bringing them together, and prepare for salamba sirsasana (head stand). If you can’t raise your legs up into sirsasana together or if you feel at all unsteady in your headstand, go to the wall. Fold your hands on your mat keeping your elbows directly under your shoulders, and rest the crown of your head on the mat between your hands.
Exhale as you straighten your legs, walking your feet toward your hands until your spine is vertical.
Inhaling, lift your legs together into sirsasana for twenty-five breaths. Most of your weight should be borne by your elbows and hands, not your neck. Your toes reach for the sky. Your shoulders lift away from your ears…. Now if you feel confident about your balance and don’t have any problems with your neck or spine
Exhale lowering your legs down until they’re parallel with the floor for five breaths….
Inhale back up into head stand and
Exhale, lowering the legs slowly until your feet touch the mat
Inhale here and
Exhale, lowering the knees into balasana (child’s pose) for ten breaths. Your arms are at your sides, your shoulders lowered away from your ears….
Inhale coming up
Exhale step or jump back into a half vinyasa, jumping through to sitting. Here cross your ankles or assume half or full lotus position and grab your elbows behind your back or lock your lotus
Inhale looking up
Exhale bending forward as far as you can into yoga mudra for ten breaths. This pose is said to lock in the benefits of the practice….
Inhale sitting up. Energetically lift with the bandhas and assume jnana mudra by resting your wrists on your knees and joining the thumb and forefinger of each hand into a circle. Meditation now for twenty-five breaths, focusing on the coming and going of the breath…. Now place your hands by your hips, fingers spread, and
Inhale lifting up, engaging all the bandhas, into utpluthee (lotus-eyed pose) for twenty-five breaths or as long as you can hold it… Lift your knees toward your shoulders, breathing into your back. Your shoulders are down away from your ears. The drishti is off the tip of the nose…. Then do a vinyasa to standing. Feet together, big toes touching, hands in prayer. You might recall your intention for today’s practice here….
Inhale for the
Closing mantram….
Do one last vinyasa…, jump through to sitting, and lie back, centering your head, stretching out your spine, and lowering your shoulders away from your ears for
Savasana (corpse pose) Rest here for twenty-five breaths, letting go now even of regulating your breath. Eyes closed. Hands a little out from your sides, palms up. Feet about hips width apart, relaxing out to the sides. Let go of any residual tension now, relaxing further with each exhalation. Once you’ve settled into the pose, stay still as a corpse. Some say this is the most difficult pose in yoga, and one of the most beneficial….
Now, paying attention to your first incoming breath, slowly return your consciousness to your body and to the room around you.
Exhaling, roll onto your right side and using the strength of your arms, not your back,
Inhale, lifting yourself up into sitting position.
Thank you for practicing today.
Namaste.
(This script is roughly 8,500 words long.)
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