Ashtānga Yoga Chikitsā Primary Series | Beginner’s Sheet › wp-content › ... · Ashtānga...

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Transcript of Ashtānga Yoga Chikitsā Primary Series | Beginner’s Sheet › wp-content › ... · Ashtānga...

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Ashtānga Yoga ChikitsāPrimary Series | Beginner’s Sheet

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Sūrya Namaskāra A(modified)

Uttanasana Caturaṅga Daṇḍāsana

Ūrdhva Mukha Śvānāsana

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Adho Mukha Śvānāsana Uttanasana

Samasthitiḥ

Samasthitiḥ

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Ashtānga Yoga ChikitsāPrimary Series | Beginner’s Sheet

(right side)

Sūrya Namaskāra B(modified)

Samasthitiḥ Utkaṭāsana Uttanasana Caturaṅga Daṇḍāsana

Caturaṅga Daṇḍāsana

Caturaṅga Daṇḍāsana

Adho Mukha Śvānāsana

Adho Mukha Śvānāsana

Adho Mukha Śvānāsana

Ūrdhva Mukha Śvānāsana

Ūrdhva Mukha Śvānāsana

Ūrdhva Mukha Śvānāsana

Vīrabhadrāsana A

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(left side)Vīrabhadrāsana A

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Uttanasana

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SamasthitiḥUtkaṭāsana

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Ashtānga Yoga ChikitsāPrimary Series | Beginner’s Sheet

Standing Sequence (modified)

Pādānguṣṭhāsana

Pārśvottānāsana Utthita Hasta Pādānguṣṭhāsana A

Utthita Hasta Pādānguṣṭhāsana B

Utthita Hasta Pādānguṣṭhāsana C

Utthita Hasta Pādānguṣṭhāsana D

Pādahastāsana Utthita Trikoṇāsana

Utthita Pārśvakoṇāsana

Parivrtta Trikoṇāsana

Parivrtta Pārśvakoṇāsana Prasārita Pādottānāsana B Prasārita Pādottānāsana C Prasārita Pādottānāsana DPrasārita Pādottānāsana A

Ardha Baddha Padmottānāsana

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(right side) (right side)(left side) (left side)5 breaths 5 breaths5 breaths 5 breaths

Ashtānga Yoga ChikitsāPrimary Series | Beginner’s Sheet

Standing and Finishing Sitting Postures with modifications

Utkaṭāsana Vīrabhadrāsana A Vīrabhadrāsana BVīrabhadrāsana A Vīrabhadrāsana B

Yoga-Mudrā10 breaths

Baddha Padmāsana 5-10 breaths

Panmasana 5-10 breaths

Padmāsana 10 breaths

Utplutiḥ 10-20 breaths

Śavāsana 10-30 minutes


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