Ashtanga Yoga Instruction Sheetsashtangalexington.com/Ashtanga_Yoga_Instruction... · Ashtanga Yoga...
6
Copyright © 2011 PranaPower, LLC • Joel DiGirolamo • [email protected] • Version 0.8 Created exclusively for Joel DiGirolamo Ashtanga Yoga as instructed by Shri K. Paabhi Jois Basic Elements Sequence of 71 poses Flow, or linking of poses Vinyasa Coordinated breath Four segments: Sun salutations Standing series Primary series Closing sequence Bandhas Mula (at perineum) Uddiyana (lower abs) Jalandhara (throat lock) Ujjayi breath Dristi Adjustments Opening Chant OM Vande Gurunam Caranaravinde Sandarsita Svatma Sukhavabodhe Nihsreyase Jangalikayamane Samsara Halahala Mohasantyal Abahu Purusakaram Sankhacakrasi Dharinam Sahasra Sirasam Svetam Pranamami Patanjalim OM OM I bow to the lotus feet of the teachers, which awakens the vision of God within me, bringing peace and joy, and to the Holy man who shows me how to resolve the delusional cycle of birth and death. I envision the form of a man’s body holding a conch symbolizing the holy sound, a discus symbolizing the wheel of time, and a sword, symbolizing discrimination. With a thousand radiant heads I bow to Patanjali. OM 1
Transcript of Ashtanga Yoga Instruction Sheetsashtangalexington.com/Ashtanga_Yoga_Instruction... · Ashtanga Yoga...
Copyright © 2011 PranaPower, LLC • Joel DiGirolamo • [email protected] • Version 0.8Created exclusively for Joel DiGirolamo
Ashtanga Yogaas instructed by Shri K. Pattabhi Jois
Basic Elements
Sequence of 71 posesFlow, or linking of poses VinyasaCoordinated breathFour segments: Sun salutations Standing series Primary series Closing sequenceBandhas Mula (at perineum) Uddiyana (lower abs) Jalandhara (throat lock)Ujjayi breathDristiAdjustments
Opening Chant
OM
Vande GurunamCaranaravindeSandarsita SvatmaSukhavabodheNihsreyaseJangalikayamaneSamsara HalahalaMohasantyalAbahuPurusakaramSankhacakrasiDharinamSahasra SirasamSvetamPranamamiPatanjalim
OM
OM
I bow to the lotus feet of the teachers,
which awakens the vision of God within me, bringing peace and joy,
and to the Holy manwho shows me how to resolve the delusional cycle of birth and death.
I envision the form of a man’s body
holding a conch symbolizing the holy sound, a discus symbolizing the wheel of time, and a sword, symbolizing discrimination.With a thousand radiant heads
I bow to Patanjali.
OM
1
Copyright © 2011 PranaPower, LLC • Joel DiGirolamo • [email protected] • Version 0.8Created exclusively for Joel DiGirolamo
Surya Namaskar A (Sun Salutation A) 5x
Surya Namaskar B(Sun Salutation B) 3x
Samhasthiti UtthitaSamhasthiti
Uttanasana ArdhaUttanasana
SamhasthitiArdhaUttanasana
Uttanasana UtkatasanaChaturangaDandasana
Urdhva MukhaSvanasana
Adho MukhaSvanasana
In general... Inhale when rising Exhale when moving downward or folding
Remember your bandhas... Mula Bandha Uddiyana Bandha
UtkatasanaSamhasthiti Uttanasana ArdhaUttanasana
Virabhadrasana IChaturangaDandasana
Urdhva MukhaSvanasana
Adho MukhaSvanasana
LeftLeg
Forward
Virabhadrasana IChaturangaDandasana
Urdhva MukhaSvanasana
Adho MukhaSvanasana
RightLeg
Forward
ChaturangaDandasana
Urdhva MukhaSvanasana
Adho MukhaSvanasana
SamhasthitiArdhaUttanasana
Uttanasana UtthitaSamhasthiti
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Copyright © 2011 PranaPower, LLC • Joel DiGirolamo • [email protected] • Version 0.8Created exclusively for Joel DiGirolamo
Standing Series
Padangusthasana UtthitaTrikonasana
PrasaritaPadottanasana A
Parsvottanasana Utthita HastaPadangusthasana A
Ardha BaddhaPadmottanasana
Utkatasana Virabhadrasana I
Padahastasana ParivrittaTrikonasana
UtthitaParsvakonasana
ParivrittaParsvakonasana
PrasaritaPadottanasana C
PrasaritaPadottanasana B
PrasaritaPadottanasana D
Utthita HastaPadangusthasana B
Utthita HastaPadangusthasana C
Virabhadrasana II
2 Folds
5 Breaths • FF-R-BB-F
4 Right TurnsRight Right
RightRight2 Balancing PosturesBalance
Balance3 Flowing Postures
Right HandDown First
Left HandDown First Right Hand
Down FirstLeft Hand
Down First
Surya Namaskar AAdho Mukha Svanasana(No Hold)
Right, 5 BreathsLeft, 5 Breaths Left, 5 Breaths
Right, 5 Breaths
Surya Namaskar AAdho Mukha Svanasana(No Hold)
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Copyright © 2011 PranaPower, LLC • Joel DiGirolamo • [email protected] • Version 0.8Created exclusively for Joel DiGirolamo
4Primary Series
Dandasana
िव�यास
Right Side
Left Side
िव�यास
िव�यास
Paschimottanasana A
Paschimottanasana B
PaschimottanasanaC
Purvottanasana
Tirianga Mukhaikapada Paschimottanasana
Ardha Baddha Padma Paschimottanasana
िव�यास
Janu SirsasanaA
Janu SirsasanaB
Janu SirsasanaC
िव�यास िव�यास
िव�यास िव�यास िव�यास िव�यास
MarichyasanaA
MarichyasanaB
MarichyasanaC
MarichyasanaD
िव�यास
5 Setsof
5 Breaths
Navasana
िव�यास = Vinyasa= Jump Back
िव�यास
Copyright © 2011 PranaPower, LLC • Joel DiGirolamo • [email protected] • Version 0.8Created exclusively for Joel DiGirolamo
िव�यास
orChakrasana
5Primary Series Cont.
िव�यास
िव�यास
orChakrasana
िव�यास
Bhujapidasana Kurmasana SuptaKurmasana
िव�यास िव�यास िव�यास िव�यास
Transition Only,No Hold
िव�यास
GarbhaPindasana
Rolling Kukkutasana
BaddhaKonasana A
UpavishtaKonasana A
SuptaKonasana
SuptaPadangusthasana A
UbhayaPadangusthasana
Urdhva MukhaPaschimottanasana
SetuBandhasana
BaddhaKonasana B
UpavishtaKonasana B
SuptaPadangusthasana B
Transition Only,No Hold
Transition Only,No Hold
िव�यास
Copyright © 2011 PranaPower, LLC • Joel DiGirolamo • [email protected] • Version 0.8Created exclusively for Joel DiGirolamo
6Closing Sequence
UrdhvaDhanurasana
Paschimottanasana SalambaSarvangasana
Halasana Karnapidasana UrdhvaPadmasana
Pindasana
Matsyasana UttanaPadasana
Sirsasana UrdhvaDandasana
Balasana
BaddhaPadmasana
Padmasana Tolasana(Uth Pluthi)
Savasana
िव�यासिव�यास
िव�यास िव�यास
िव�यास
orChakrasana
