by Cristina de Marchis

SURYA NAMASKAR A

(x5)

prayer samasthitih ekam dve trini catvari panca sat (5 respiri) sapta astau nava samasthitih

SURYA NAMASKAR B

samasthitih ekam dve trini catvari panca sat sapta astau nava dasa

(X5)

ekadasa dvadasa trayodasa caturdasa (5 respiri) pancadasa sodasa saptadasa samasthitih

POSIZIONI FONDAMENTALI

Padangusthasana Pada Hastasana Trikonasana Parivrtta Trikonasana Parsvakonasana Parivrtta Parsvakonasana

(5 respiri) (5 respiri) (5 respiri) (5 respiri) (5 respiri) (5 respiri)

A B Prasarita Padottanasana C D Parsvottanasana

PRIMA SERIE posizioni in piedi (5 respiri) (5 respiri)

Utthita Hasta Padangustasana (5 respiri) Ardha Baddha Utkatasana (5 respiri) A Virabhadrasana (5 respiri) B

A B C Padmottanasana (5 respiri)

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PRIMA SERIE posizioni sedute

Dandasana A Pascimottanasana B Purvottanasana Ardha Baddha Padma TriyangMukhaEkapada

(5 respiri) (5respiri) (5 respiri) Pascimottanasana (5respiri) Pascimottasana (5 respiri)

A Janursirsasana B C A B Marichasana C D

(5 respiri) (5 respiri)

Navasana Bhujapidasana Kurmasana Suptakurmasana Garbhapindasana Garbhapindasana Kukkutasana

(5x5 respiri) (5 respiri) (5 respiri) (5 respiri) (5 respiri) rolling (5respiri) (5 respiri)

A Baddha Konasana B A Upavisthakonasana B Suptakonasana Supta Padangustasana A

(5 respiri) (5 respiri) (5 respiri) (5 respiri)

Supta padangustasana B Ubhaya Padangusthasana Urdhva Mukha Pascimottanasana Setubandhasana

(5 respiri) (5 respiri) (5 respiri) (5 respiri)

POSIZIONI FINALI

Urdhva Dhanurasana (3x5 respiri) DROPBACKS Urdhva Dhanurasana Samasthitih Pascimottanasana B (10 respiri)

Sarvangasana Halasana Karnapidasana Urdhva Padmasana Pindasana Matsyasana Uttana Padasana

(25 respiri) (8 respiri) (8 respiri) (8 respiri) (8 respiri) (8 respiri) (8 respiri)

B (10 respiri) Balasana Baddha Yogamudra Padmasana Utplutih Prayer Sukhasana

A Shirsasana C Padmasana (10 respiri) (10 respiri) (10 respiri) (10/15 min)

(25 respiri) (5 respiri)

Graphics Barbara Paladini ©copyright 2018 astanga yoga roma sud- www.ashtangayamaniyama.com