classical vinyasa krama sequence manual · classical vinyasa krama (sequence) stand in smasthiti...

CLASSICAL VINYASA KRAMA

SEQUENCE MANUAL

LEVEL 1 – 200 HOUR

YOGA TEACHER TRAINING INTENSIVE

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functional classification: samasthiti

samasthiti

virabhadrasana II

caturanga dandasana

dandasana

sukhasana

siddhasana

brahmasana

padmasana

baddha konasana

vajrasana

virasnsa

gomukhasana

savasana

2

asana/posture: samasthiti (at attention)functional classification: samasthiti

classical vinyasa karma (sequence)

Stand with feet together, back straight, arms alongside the body, chin down,buttock relaxed and eyes open. Breathe naturally

additional notes & modifications

3

asana/posture: virabhadrasana II (warrior II)functional classification: samasthiti

classical vinyasa krama (sequence)

Stand in smasthiti

Take a stride sideways, feet parallel

Turn the left foot out. Maintain hips facing front

While inhaling, raise the arms from the sides to shoulder level, palms facing down

While exhaling, bend the left knee, keeping the knee in line with the ankle, turn the head to look toward left hand,maintain straight back, tilt pelvis under, breathe naturally

While inhaling, straighten left leg, turn head back to centerWhile exhaling, lower arms from the sides

Turn the left foot back to parallel position

Bring the feet together, back to samasthiti

note: repeat on the other side


4

asana/posture: caturanga dandasana (four limbs sick/rod)functional classification: samasthiti


Stand in samasthiti

While inhaling, raise straight arms from the front to come in line with the ears, palms facing front

While exhaling, bend forward and place palms by the sides of the feet, fingers facing forward. Legs straight, chin drawn in

Holding the breath out weight onto hands, lift legs (jump) back landing on toes, feet together body in a horizontal position on the floor Elbows bent close to the torso, looking down to the floor. Breathe naturally

While inhaling, lift chest up, while straightening arms, look forwardWhile exhaling, lift hips up, move chest towards the legs, crown of head on the floor, legs straight, weight on the legs and hands, heels near floor, chin downHolding the breath out, shift weight onto hands, lift legs forward, bringing the feet between the hands

While inhaling, come up with arms leading the torso

While exhaling lower arms from the front, back to samasthiti


5

asana/posture: dandasana (stick/rod/staff)functional classification: samasthiti



Sit with legs extended forward, legs together and straight, back straight, arms alongside the torso, palms on the floor, shoulders relaxed, chin down, eyes closed Breathe naturally

6

asana/posture: sukhasana (at ease)functional classification: samasthiti



(side view) (front view) (side view)

Sit in dandasana

Cross legs, place palms on knees, arms relaxed and back erect. Breathe naturally

Extend legs forward


different hand positions are possible in this pose

7

asana/posture: siddhasana (accomplishment)functional classification: samasthiti


(side view)(front view)

(side view)

note: repeat on the other sidedifferent hand positions are possible in this pose


Sit in dandasana

Bring left heel into right groin and place right ankle on left ankle, place palms on knees, arms relaxed and back erect. Breathe naturallyExtend legs forward

8

asana/posture: siddhasana (accomplishment)functional classification: samasthiti



(side view)



Sit in dandasana

Bring left heel into right groin and place right ankle on left ankle, place palms on knees, arms relaxed and back erect. Breathe naturallyExtend legs forward

9

asana/posture: padmasana (lotus)functional classification: samasthiti



(side view)



Sit in dandasana

Place left heel over base of right thigh and right heel over base of left thigh, place palms on knees,knees on floor, arms relaxed and back erect. Breathe naturallyExtend legs forward

10

asana/posture: baddha konasana (bound angle)functional classification: samasthiti



(side view)



Sit in dandasana

Bend knees & place soles of the feet together, heels touching the groin, knees towards the floor. Hold feet with hands, shoulders relaxed & back erect. Breathe naturallyExtend legs forward

11

asana/posture: baddha konasana (bound angle)functional classification: samasthiti



(side view)



Sit in dandasana

Bend knees & place soles of the feet together, heels touching the groin, knees towards the floor.Hold feet with hands, shoulders relaxed & back erect. Breathe naturallyExtend legs forward

12

asana/posture: virasana (victorious hero, vitality)functional classification: samasthiti



Kneel down and sit on between the legs, knees together, toes turned out, back straight, palms on knees, chin down, eyes closed. Breathe naturally

13

asana/posture: gomukhasana (face of cow)functional classification: samasthiti




Sitting in VajrasanaCome up to Kneeling

Cross the left leg over right and come to sit between the feet. Sitting bones on the floor, back straight on knees, chin down, eyes closed. Breathe naturally

Come up to kneelng, uncrossing the legsSit back down to the heels, back to vajrasana

14

asana/posture: gomukhasana (face of cow)functional classification: samasthiti




Sitting in VajrasanaCome up to KneelingCross the left leg over right and come to sit between the feet. Sitting bones on the floor, back straight on knees, chin down, eyes closed. Breathe naturallyCome up to kneelng, uncrossing the legsSit back down to the heels, back to vajrasana

15

asana/posture: savasana (corpse)functional classification: samasthiti



Lie down on the back. Feet slightly apart and relaxed, arms slightly away from the torso, palms, turned up, eyes closed.Entire body relaxed and mind alert. Breathe naturally

16

functional classification: pascimatana

uttanasana

parsva uttanasana

utkatasana

adhomukha svanasana

garudasana

Janusirsasana

pascimatanasana

upavistakonasana

navasana

apasana

urdhva prasrta padasana

17

Inhale in this position, keep the hands on the floor and allow the back to lift a little, maintaining chin position

While exhaling, draw the abdomen in and bend further towards the legs. Hands remain on floor, arms relaxed, forehead on the legs. Breathe naturally

While inhaling move torso away from the legs without the handsExhale in this position

asana/posture: uttanasana (stretch out)functional classification:


Stand in samasthiti


While exhaling, bend forward and place palms by the sides of the feet, fingers facing forward. Legs straight,chin drawn in




pascimatana

IN EX IN EX IN EX IN EX

18


Stand in samasthiti


While exhaling, bend forward and place palms by the sides of the feet, fingers facing forward. Legs straight and together. Weight on legs chin down

Holding the breath out weight onto hands, lift legs (jump) back landing on toes, feet together body in a horizontal position on the floor

While inhaling, lift chest up, while straightening arms, look forward

While exhaling, lift hips up, move chest towards the legs, crown of head on the floor, legs straight, weight on the legs and hands, heels near floor, chin down

Holding the breath out, shift weight onto hands, lift legs forward, bringing the feet between the hands




asana/posture: adhomukha svanasana (downward facing dog)functional classification: pascimatana

IN EX HOLD EX IN EX HOLD EX IN EX

19

asana/posture: utkatasana (squat)functional classification: pascimatana



IN EX IN EX

Stand in samasthiti, feet together, back straight, chin down, buttocks relaxed and eyes open.Lock fingers and turn outOn inhale, raise straight arms from the front, in line with the ears, palms turned outOn exhale, squat. Back straight as possible during movement and in position, knees together. Breathe naturally

On inhale, come up. Movement must begin from the arms

On exhale, lower arms from the front, unlock the fingers, release hands and come back to samasthiti

20


Stand in samasthitiWhile inhaling, raise straight arms from the front to come in line with the ears, palms facing front

While exhaling, bend forward and place palms by the sides of the feet, fingers facing forward. Legs straight and together. Weight on legs chin down

Holding the breath out weight onto hands, lift legs (jump) back landing on toes, feet together body in a horizontalposition on the floor

While inhaling, lift chest up, while straightening arms, look forward

While inhaling, lift hips up, move chest towards the legs, crown of head on the floor, legs straight, weight on the legs and hands, heels near floor, chin downHolding the breath out, shift weight onto hands, lift legs forward, bringing the feet between the hands




asana/posture: adhomukha svanasana (downward facing dog)functional classification: pascimatana


21

asana/posture: garudasana- (mythical bird/eagle -vishnu’s mount)functional classification: pascimatana



IN EX IN EX

Stand in samasthiti

On inhale, raise arms from the sides to shoulder level, palms facing downOn exhale, bend the knees and wrapping the left foot around the lower leg cross the elbows palms together. Breathe naturallyOn inhale, uncross legs and bring left foot to the floor, while uncrossing arms, bring them to shoulder level, palms facing down. Feet together, back straight

On exhale, lower arms from the sides, come back to samasthiti

22

asana/posture: janusirsasana (head to knee)functional classification: pascimatana


additional notes & modificationsnote: repeat on the other side

IN IN IN IN EX EX EX EX

Sit in dandasana

Bend the right leg and place sole against the left thigh, hips facing front. Right knee on the floor, palms on the floor either side of the leg While inhaling, raise straight arms from the front, in line with the ears, palms facing the front

While exhaling, bend forward and hold left foot, arms and shoulders relaxed, chin downInhale in this position, allow the back to lift, keeping chin and hands down

While exhaling, bend further towards the left leg, forehead on the leg. Don’t use arms to pull torso to leg. Breathe naturallyWhile inhaling, left torso away from the leg, while continuing to hold the foot

Exhale in this position

While inhaling, release hands, raise arms and come up with arms leading the torso

While exhaling, lower arms from the frontExtend right leg forward

23

asana/posture: pascimatanasana (stretch back/west side)functional classification: pascimatana



IN IN IN IN EX EX EX EX

Sit in dandasana

While inhaling, raise straight arms from the front, in line with the ears, palms facing the front

While exhaling, bend forward and hold feet, arms and shoulder relaxed, chin downInhaling in this position, allow the back to lift, keeping hands down and chin drawn in

While exhaling, bend further towards the legs, forehead on the legs. Don’t use arms to pull torso to legs. Breathe naturallyWhile inhaling, move torso away from the legs, while holding the feet


While inhaling, release hands, raise arms and come up with arms leading the torso

While exhaling, lower arms from the front

24

asana/posture: upavistakonasana (seated wide angle)functional classification: pascimatana


Sit in dandasana


Bring legs together

IN IN ININ EX EX EX EX

Bring the legs wide, palms on the floor, in between the legs

While inhaling, raise straight arms from the front,in line with the ears, palms facing the front

While exhaling, bend forward, palms on the floor, arms and shoulders relaxed, chin down

Inhale in this position, allow the back to lift,, keeping hands and chin downWhile exhaling, bend further towards the floor, forehead on the floor. Breathe naturally

While inhaling, move torso away from the floor while palms remain on the floor


While inhaling, raise arms and come up with arms leading the torso


25

asana/posture: navasana (boat)functional classification: pascimatana



Sit in dandasana

EX EX ININ

While inhaling, raise arms from the front above the head, straight arms across the ears, palms facing the frontWhile exhaling, lower straight arms to shoulder level, lean backward lift straight legs, body balancedon the buttocks. Legs, arms and back are straight. Breathe naturally Palms outside legs, chin down

While inhaling, lower legs to the floor while raising arms and bringing torso to vertical position


26


asana/posture: apanasana (lower abdominal function; “wind relieving”)functional classification: pascimatana


INEX

Lying on the back, lift feet off the floor and rest the palms on the knees. Knees and feet together, shoulders relaxed

While exhaling, contract the abdomen and bring the knees closer to the chest. Arms must not pull the legs. Elbows bent, hips and head remain on the floorWhile inhaling, move knees away from the chest

27


asana/posture: urdhva prasrta padasana (upward extended legs)functional classification: pascimatana


EX EXININ

Lie down on the back, legs together and straight, arms alongside the body, palms on the floor, chin down, eyes closedOn inhale, raise straight arms from the front to the floor above the headOn exhale, lower arms alongside the body and lift straight legs to vertical position, keeping hips on the floor. Legs together, palms on the floorOn inhale, while raising arms above the head, lower straight legs to the floorOn exhale, lower arms alongside the body, palms on the floor

28

functional classification-purvatana

tadasana

urdhva mukhasana

ardha uttanasana

ardha utkatasana

virabhadrasana I

urdhva mukha svanasana

dandasana

parvatasana

cakravakasana

ustrasana

paryankasana

dvipadapitham

supta badhakonasana

bhujangasana

ardha salabhasana

salabhasana

dhanurasana

29

asana/posture: tadasana (straight tree)functional classification: purvatana



IN EX

Stand in samasthiti

While inhaling, raise straight arms from the sides, bringing palms together above the head, at the same time, raise the heels off the floor to balance on the balls of the feet. Breathe naturally

While exhaling, lower arms from the side, while lowering heels to the floor

30

asana/posture: urdhava mukhasana (upward facing)functional classification: purvatana



IN EX

Stand in samasthiti

Clasp hands behind the back, arms straight

While inhaling, lift arms up away from the back, arching the back, opening across chest and front of shoulders, looking upward. Breathe naturallyWhile exhaling, relax arms, back and shoulders, back to starting positionRelease hands by side of legs, back to samasthiti

31

asana/posture: ardha uttanasana (half stretch out)functional classification: purvatana


IN EXIN EXIN EX

Stand in samasthiti

While inhaling, raise straight arms from the front, palms facing the front arms beside ears

While exhaling, bend forward half way, arms remain extended, palms facing down

While inhaling, arch the back with arms extended. Breathe naturally

While exhaling, relax the back

While inhaling, raise the arms and come up to standing

While exhaling, lower arms down to the side back to samasthiti


32

asana/posture: ardha utkatasana (half squat)functional classification: purvatana


IN EX IN EXIN EX

Stand in samasthiti. Interlace fingers, palms turned outward, arms straight

While inhaling, raise arms above the head

While exhaling, bend knees and squat half way, knees held together, thighs nearly horizontal, back relaxedWhile inhaling, arch the back with arms extended. Breathe naturallyWhile exhaling, relax the back

While inhaling, raise the arms and come up to standing

While exhaling, lower arms, unlock the fingers and bring arms alongside the body back to samasthiti


33

IN EX

asana/posture: virabhadrasana (a hero warrior)functional classification: purvatana




Stand in samasthiti

Turn right foot out, step forward with the left leg, hips facing forwardWhile inhaling, bend the front knee and raise the arms from the front, bringing the palms togetherabove the head. Back is arched. Breathe naturally.While exhaling, lower arms from the front, and straighten the front legStepping the front foot back, bring the feet together into samasthiti

34

asana/posture: urdhva mukha svanasana (upward facing dog)functional classification: purvatana




Stand in samasthitiWhile inhaling, raise straight arms from the front to come in line with the ears, palms facing frontWhile exhaling, bend forward and place palms by the sides of the feet, fingers facing forward. Legs straight and together. Weight on legs chin down

Holding the breath out weight onto hands, lift legs (jump) back landing on toes, feet together bodyin a horizontal position on the floor While inhaling, lift chest up, while straightening arms, look forward, Breathe naturallyWhile exhaling, lift hips up, move chest towards the legs, crown of head on the floor, legs straight, weight on the legs and hands, heels near floor, chin downHolding the breath out, shift weight onto hands, lift legs forward, bringing the feet between the hands



35

asana/posture: dandasana (stick, staff, rod)functional classification: purvatana



IN EX

Sit with legs extended forward, interlace fingers and turn palms outward. Legs together and straight, back straight, arms straight Palms on lap, shoulders relaxed, eyes closed, chin down

While inhaling, raise arms above head. Arms straight across ears. Breathe naturally

While exhaling, lower arms down

Release interlocked fingers

36

asana/posture: parvatasana (hill, small mountain)functional classification: purvatana



IN EX

From padmasana

Interlock fingers and turn palms outward

While inhaling, raise arms above head. Arms straight across ear. Breathe naturally

While exhaling, lower arms down

Release interlocked fingers

37

IN IN INEX EX EX

asana/posture: cakravakasana (mythological bird/goose)functional classification: purvatana


note: repeat on the other sideadditional notes & modifications

Sitting in vajrasana

While inhaling, raise arms above the head, and raise up onto the kneesWhile exhaling, bend forward, place palms on the floor, and sit back towards heels. Elbows slightly bent, shoulders, relaxed, forehead off the floorWhile inhaling, moving forward to come up onto both hands and right knee, extending left leg, keeping hips level arching the backLook forward, head up, eyes closed, relax shoulders arms straight. Breath naturallyWhile exhaling, lower chin, lower left knee to bring knees together and sit back towards heelsWhile inhaling, raise the arms and come up on the kneesWhile exhaling, lower arms and sit down on heels

38

asana/posture: ustrasana (camel)functional classification: purvatana


Sitting in vajrasanaWhile inhaling, raise arms above the head, and raise up onto the knees. Palms facing forward

While inhaling, raise the arms above the headWhile exhaling, lower arms and sit down on heels


While exhaling, lower arms from the sides and place hands on the hips. Elbows bent

While Inhaling, arch backwards, lower the hands down to hold each heel, and lower the head backwardWhile exhaling, bring chin towards chest, release hands from the heels, raise the body back to avertical position, and place hands on the hips

39

asana/posture: paryankasana (bed; popularly knownas supta virasana-reclining victorious hero)

functional classification: purvatana



IN EX

Sit in vajrasan then virasana

Lower the body down backwards to the floor. Interlace the fingers and turn palms outwardWhile inhaling, raise the arms to the floor above the head. Arms extended and straight. Stay here, breathe naturally

While exhaling, lower the arms downs. Release the hands, arms to alongside the body. Palms down

Come back into upright position of sitting in virasana, then vajrasana

40

asana/posture: dvipadapitham (two feet/leg desk)functional classification: purvatana


EXIN


Lie down on back, with legs together, palms on the �oor alongside the body, chin down, eyes closed

Bend the knees, placing the feet together, close to the buttocks and hold the ankles. Knees together

While inhaling, raise the hips. Breathe naturally

While exhaling, lower the hips to the �oor

Release ankles and extend legs

41

asana/posture: supta baddhakonasana (reclining bound angle)functional classification: purvatana

classical vinyasa krama (sequence)EXIN


Lie down on back, with legs together, palms on the �oor alongside the body, chin down, eyes closedBend the knees, placing the feet together, close to the buttocks and hold the ankles. Knees together. Interlock the �ngers and turn palms outward

While inhaling, open knee wide towards the �oor. Placing soles of the feet together and extend the arms to the �oor above the head. Breathe naturallyWhile exhaling, lower the arms and bring the knees togetherRelease the interlocked �ngers and place the arms on the �oor alongside the body, palms down. Extend legs

42

Lying on the stomach. Forehead on the floor, legs straight and together, toes extended, straight arms alongside the body, palms turned up, eyes closed

While inhaling, use back muscles and lift chest and head off the floor, while moving the arms forward to bring the palms together, look forward

While exhaling, lower head and chest to the floor, while bringing arms back alongside the body

EXIN

asana/posture: bhujangasana (cobra)functional classification: purvatana



43

Lying on the stomach. Forehead on the floor, legs straight and together, toes extended, straight armsalongside the body, palms turned up, eyes closed

While exhaling, sweep the right arm back too the floor alongside the body, while lowering head, chest and left leg to the floor. Relax shoulders

EXIN

asana/posture: ardha slabhasana (half locust)functional classification: purvatana



While inhaling, sweep the right arm forward, while raising chest, head and left leg off the floor. Breathe naturally

note: repeat on opposite side

44


While exhaling, sweep both arms back too the floor alongside the body, while lowering head, chest and legs to the floor.

EXIN

asana/posture: slabhasana (locust)functional classification: purvatana



While inhaling, sweep both arms forward, while raising chest, head and legs off the floor. Arms and legs straight on extension. Knees off the floor, head up. Breathe naturally

note: repeat on opposite side

45


EXIN

asana/posture: dhanurasana (bow)functional classification: purvatana



Bend both knees and hold the ankles. Feet and knees together. Forehead on the floor

While inhaling, raise the chest while lifting thighs and pulling feet back. Head up, looking forward.Breathe naturallyWhile exhaling, lower chest, head and knees to the floor. Relax the shouldersRelease ankles and extend legs to the floor

46

functional classification-parsva

utthita trikonasana

utthita parsva konasana

mahamudra jathara parivrtti (parsva

47

asana/posture: utthita trikonasana (stranding triangle)functional classification: parsva


additonal notes & modifications

Stand in samasthiti

While inhaling, raise the arms from the sides to shoulder level

IN EX IN EX

(sideways on yoga mat, if yoga mat is being used)

Take a step sideways. Legs straight. Feet parallel.(feet are a distance apart so that it is comfortable to return to samasthiti)

While exhaling, bend laterally and place left hand on the floor outside the left foot. Right arm extended up. Turning head to look up to hand. Breathe naturally

While inhaling, turn head down, and come upWhile exhaling, lower arms from the side

Repeat sequence on the other sideOnce completed on both sides, step feet together back to samasthiti

48

asana/posture: utthita parsva konasan (stranding side angle)functional classification : parsva



Stand in samasthiti


IN EX IN EX


While exhaling, bend left knee bend trunk laterally toward left side and place left hand on the floor outside the left foot. Right arm extended up. Turning head to look up to hand. Breathe naturally

While inhaling, extend right arm forward, alongside the ear palms facing down

While exhaling, move right arm back to vertical position

Repeat sequence on the other side

Once completed on both sides, step feet together back to samasthiti

EX IN

While inhaling, turn head down and come up, straighten the left knee

While exhaling, lower arms from the sides

Take a step sideways. Legs straight. Feet parallel. (Feet are a distance apart so that it is comfortable to return to samasthiti)

49

asana/posture: mahamudra (great symbol)functional classification: parvsa




IN IN IN EX EX EX

Sit in dandasana

Bend the right leg and place sole against the groin area, with the knee at a wide angle away from the body

While inhaling, raise straight arms from the front, in line with the ears, palms facing the front

While exhaling, bend forward and place right hand over left foot, and left hand over right hand (back and arms relaxed)While inhaling, straighten the back. Keeping chin and hands down. Remain here, breathe naturallyWhile exhaling, relax the backWhile inhaling, raise arms and come up

While exhaling, lower arms from the frontExtend right leg forward

*mahamudra is primarily classified as parsva*however, it also has characteristics of parvrtti, purvatana, and pascimatana

Body facing left leg, right knee on the floor, palms on the floor on either side of the leg

* difference in leg position between janusirsasana and mahamudra. In mahamudra, the bent leg makes a wider angle with straight leg

50


asana/posture: jathara parivritti (parsva) (abdominal twist-side)functional classification: parsva


EX ININ

Lie down on the back, legs together and straight, arms alongside the body, palms on the floor, chin down, eyes closed

EX EX IN EX

While exhaling, lower arms sideways along the body

Repeat sequence on other side

While inhaling, turn head back to centreWhile exhaling, bring legs in small steps back to center

While exhaling, move legs in small steps towards left side. (Legs straight, feet together, hips remain firmly on the floor in line with the trunk). Breathe naturally

Inhale in this position

While exhaling, turn head to right side. (Right ear on the floor, head and neck in line with the body)

While inhaling, move arms along the floor, away from the sides to shoulder level

51

functional classification: parivrttitwist of the spine

utthita trikonasana (parivrtti)

utthita parsva konasana (parivrtti)

ardha matsyendrasanajathara parvivrtti

jathara parvivrtti ekapada

52

asana/posture: utthita trikonasana parivrtti (standing triangle with twist)functional classification: parsva




IN EX IN EX


Take a step sideways. Legs straight. Feet parallel. (feet are a distance apart so that it is comfortable to return to samasthiti)

While exhaling, bend forward and twist, placing right palm on floor outside left foot .Left arm extended up. Turning head to look up to hand.

While inhaling, turn head down, and come up

While exhaling, lower arms from the side

Repeat sequence on the other side

Once completed on both sides, step feet together back to samasthiti

Remain here, breathe naturally

53

asana/posture: utthita parsva konasana parivrtti (standing side angle with twist)functional classification: parsva




IN EX EX

Take a step sideways. Legs straight. Feet parallel. (feet are a distance apart so that it is comfortable to return to samasthiti)

While inhaling, turn head down, and come up, straightening the left knee

While exhaling, lower arms from the side

Repeat sequence on the other sideOnce completed on both sides, step feet together back to samasthiti

IN INEX

Take a step sideways. Legs straight. Feet parallel. (Feet are a distance apart so that it is comfortable to return to samasthiti)

While exhaling, bend left knee and twist towards it. Place right hand on the �oor outside the left foot. Left arm extended up

Turn head and look up towards left hand

While inhaling bring left arm alongside the ear. Remain here, and breathe naturally

While exhaling, move left arm back to vertical position

54

IN EXEX IN

asana/posture: ardha matsyendrasana (half yogi pose)functional classification: parsva




Extend legs forward

While exhaling, lower arms to sides

Release hands, and while inhaling, raise arms above head and bring the trunk back to center

While exhaling, twist trunk to the right side, place left elbow outside right knee and hold the right foot with the handFrom behind hold the left thigh with right arm. Turn head to the right. Remain here, breathe naturally

While inhaling raise both arms above head

Bend left knee and place left heel on �oor close to right hip/buttock. Left knee is on the �oor, right knee vertical

Bend right knee and place right foot on �oor outside left

Sit in dandasana

55

IN IN IN IN



asana/posture: jathara parivrtti (abdominal twist)functional classification: parsva


EXEX EX EXIN IN EX EX

While exhaling, lower arms side ways along the bodyWhile inhaling, lower legs to floor

Exhale in this positionWhile inhaling, turn head back to center

Exhale in this positionWhile inhaling, release feet and lift straight legs to vertical position

While exhaling, lower straight legs to the left, feet to the floor, and hold outside of right foot with left hand. Remain here, breathe naturally

Inhale in this positionWhile exhaling, turn head to right side. (Right ear on the floor, head and neck in line with the body)

Inhale in this positionWhile exhaling, lift straight legs to vertical position

While inhaling, move arms along floor, away from the sides to shoulder levelLie down on the back. Legs straight. Feet together. Arms on the floor alongside the body, palms facing down. Eyes closed

56

IN IN ININ



asana/posture: jathara parivrtti ekapada (abdominal twist-one leg)functional classification: parsva


EXEX EX EX

IN IN EX EX

While exhaling, lower arms side ways along the bodyWhile inhaling, lower straight leg to floor

Exhale in this positionWhile inhaling, turn head back to center

Exhale in this positionWhile inhaling, release feet and lift straight legs to vertical position

While exhaling, twist hips and lower right leg to left side, and hold outside of right foot with left hand. Remain here, breathe naturallyInhale in this positionWhile exhaling, turn head to right side. (Right ear on the floor, head and neck in line with the body)

Inhale in this positionWhile exhaling, lift right leg to vertical position. Hips on the floor

While inhaling, move arms along floor, away from the sides to shoulder levelLie down on the back. Legs straight. Feet together. Arms on the floor alongside the body, palms facing down. Eyes closed

57


asana/posture: salamba sirsasana (supported headstand)functional classification: viparita

EX EX

Sit in vajrasana, eyes closed. If desired, be perpared to do pose on blanket or rug

Bend forward and place forearms on floor/blanket and interlock fingers. Thumbs up, elbows symmetrical and slightly apart. Elbows on the carpetPlace crown of head on the carpet, in between hands. Back of head against the palms with thumbs supporting it


IN IN INEX

While inhaling, lift knees off the floor. Buttocks raised, legs straightWhile exhaling, bring feet closer to the body, lifting the back

While inhaling, raise straight legs to vertical position. Legs, trunk and head in vertical line. Stay here, breathe naturally

While exhaling, lower straight legs to the floorWhile inhaling, move feet away from the body, one step at a time

While exhaling, lower knees to floor

Lift head off the floor. Unlock fingers and come up to sitting in vajrasana

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asana/posture: salamba sarvangasana (supported all parts/shoulder stand)functional classification: viparita

Lie down on the back. Legs together and straight, arms alongside the body. Palms facing down, chin down, eyes closed. If required, use blanket or rug to support neck

While exhaling, lift straight legs and hips, so that feet go above the head, but not to the floor. Support upper back with palms of the handsWhile inhaling, lift legs to vertical position. Stay here, breathe naturally

While exhaling, lower straight legs towards head, not allowing feet to touch floor. Release hands to the floor

While inhaling, lower hips and legs to lay out on the floor


IN INEX EX

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asana/posture: viparitakarani (inverted)functional classification: viparita

Lie down on the back. Legs together and straight, arms alongside the body. Palms facing down, chin down, eyes closed. If required, use blanket or rug to support neckWhile exhaling, lift straight legs and hips, so that feet go above the head, but not to the floor. Support upper back with palms of the handsWhile inhaling, lift legs up about 3/4 of the way but not to vertical position. Legs and trunk are at an angle.Stay here, breathe naturally

While exhaling, lower straight legs towards head, not allowing feet to touch floor. Release hands to the floor

While inhaling, lower hips and legs to lay out on the floor


IN INEX EX

. Fingers pointing up, elbows parallel

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IN EX


asana/posture: bhagirathasana (a king & legendary hero; modern name; tree pose)functional classification: visersa


Stand in samasthiti

Raise right foot and place sole of foot against inner thigh of left leg. Palms together in prayer position in front of chest


Release the right foot, bring the feet together into samasthiti

Exhaling, lower arms down to sides and lower heel to the floor

While inhaling, raise arms from side to bring palms together above head lift heel off floor, balance on ball of the foot

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Santosha-YTT200-StickFigureCoverSantosha-SequencingManual

classical vinyasa krama sequence manual · classical vinyasa krama (sequence) stand in smasthiti...

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