ashtanga yoga primary series corrie ananda yoga
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C O R R I E A N A N D A Y O G Aw w w . c o r r i e a n a n d a . c o . u k
Supta Pandangustasana
Dandasanadrishti: nose
Pascimattanasana Bdrishti: toes
Pascimattanasana Adrishti: toes
Ardha Baddha Padma
Pascimattanasa drishti: toes
Janu Sirsasana A drishti: toes
Janu Sirsasana C drishti: toes
Maricasana B drishti: nose
Lolasana drishti: toes
Navasana then Lolasana x5
Janu Sirsasana B drishti: toes
Maricasana Cdrishti: side
Maricasana Ddrishti: side
Navasanadrishti: toes
Maricasana A drishti: nose
jump through Purvattanasana
drishti: nose
Tryanga Mukhaikapada Paschimattanasa
drishti: toes
UtthitaTrikonasana Adrishti: thumb
UtthitaTrikonasana Bdrishti: thumb
UtthitaParsvakonasana A
drishti: thumb
UtthitaParsvakonasana B
drishti: thumb
Prasarita Padottanasana A
drishti: nose
Prasarita Padottanasana B
drishti: nose
Prasarita Padottanasana C
drishti: nose
Prasarita Padottanasana D
drishti: nose
Parsvottonasana drishti: toes
Utthita HastaPandangustasana
drishti: toes
drishti: opposite side drishti: toes hands to waist Ardha Baddha Padmottanasana
drishti: nose
Utkatasanadrishti: thumbs
Virabhadrasana Adrishti: thumbs
Virabhadrasna Bdrishti:rmiddle finger
sapta drishti: thumbs
panca catvari satdrishti: navel
astau nava ekadasadrishti: thumbs
dasadrishti: navel
Opening Invocation
OMVande Gurunam CharanaravindeSandarsita Svatma Sukava Bodhe
Nih Sreyase Jangalikayamane Samsara Halahala Mohasantyai
Abahu PurusakaramSankhacakrasi DharinamSahasra Sirasam SvatamPranamami Pantanjalim
OM
dvadasa saptadasadrishti: thumbs
pancadasatrayodasa caturdasadrishti: navel
sodasa samasthiti
A S H T A N G A Y O G A P R I M A R Y S E R I E S
Pandangustasanadrishti: nose
Urdhva Pascimattanasanadrishti: toes
Ubhaya Pandangustasanadrishti: up
Setubandhasanadrishti: opposite side exhale lower and repeat (total 3 times)
Closing Chant (Mangala Mantra)
Svasti Prajabhyah ParipalayantamNyayena Margena Mahim Mahisah
Go Brahmanebhyah Subhamastu NityamLokah Samastah Sukhino Bhavantu
Om Santih Santihi SantihiUrdhva Padmasana
drishti: nose
Karnapidasanadrishti: nose
Halasanadrishti: nose
Pindasanadrishti: nose
Matsyasanadrishti: nose
Uttana Padasana drishti: nose
Baddha Padmasanadrishti: nose
Balasanadrishti: nose
drishti: nose Yoga Mudradrishti: nose
Sirsasanadrishti: nose
Padmasanadrishti: nose
Utpluthi drishti: nose
Take rest (10 mins)
Urdhva Danurasanadrishti: nose
Salamba Sarvangasanadrishti: nose
Standing Sequence
Seated Sequence
Finishing Sequence
Pascimottanasanadrishti: toes
drishti: toes
Pada Hastasanadrishti: nose
Supta Konasana: 5 breaths, then inhale, roll up, exhale lowerKurmasanadrishti: nose or 3rd eye
Supta Kurmasanadrishti: nose
lift up head to toesdrishti: nose
Upavistha Konasana: lift and look up drishti: nose
Baddha Konasana drishti: nose
Kukkutasana Bhujapidasanadrishti: nose
jump and cross ankles
roll clockwise in circle5/9 times
Garba Pindasanadrishti: nose
samasthiti
Always right side first
prepare
Always right side first
samasthiti samasthitinavadrishti: thumbs
saptapancatriniekamdrishti: thumbs
dve catvari satdrishti: navel
astau trini ekam drishti: thumbs
dve
Surya Namaskara A x 5 Surya Namaskara B x 5
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