ashtanga yoga intermediate series corrie ananda · pdf filecorrie ananda yoga samasthiti 9....
TRANSCRIPT
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
samasthiti samasthiti9. navainhale
drishti: thumbs
7. saptainhale
5. pancainhale
3. triniinhale
1. ekaminhale
drishti: thumbs
2. dveexhale
4. catvariexhale
6. satexhale
+ 5 breathsdrishti: navel
8. astauexhale
samasthiti 7. sapta inhale
drishti: thumbs
5. panca inhale
3. trini inhale
1. ekam inhale
drishti: thumbs
2. dve exhale
4. catvari exhale
6. sat exhale
drishti: navel
8. astau exhale
9. nava inhale
11. ekadasainhale
drishti: thumbs
10. dasaexhale
drishti: navel
Surya Namaskara A x 5
Surya Namaskara B x 5
Opening InvocationOM
Vande Gurunam Charanaravinde
Sandarsita Svatma Sukava Bodhe
Nih Sreyase Jangalikayamane
Samsara Halahala Mohasantyai
Abahu Purusakaram
Sankhacakrasi Dharinam
Sahasra Sirasam Svatam
Pranamami Pantanjalim
OM
12. dvadasaexhale
17. saptadasainhale
drishti: thumbs
15. pancadasainhale
13. trayodasainhale
14. caturdasaexhale
+ 5 breathsdrishti: navel
16. sodasaexhale
samasthiti
A S H T A N G A Y O G A I N T E R M E D I A T E S E R I E SS u r y a N a m a s k a r A & B
Photography: Karen YeomansPage 1
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
5/1. inhale3. inhale1. inhale 2. exhale+5 breathsUtthita
Trikonasana A (R)drishti: left thumb
4. exhale+5 breathsUtthita
Trikonasana A (L)drishti: right thumb
2. exhale+5 breathsUtthita
Trikonasana B (R)drishti: right thumb
samasthiti
S t a n d i n g S e q u e n c e
samasthiti samasthiti inhale/exhale
2. exhale + 5 breathsPada Hastasana
drishti: nose
3. inhaleexhale change your
hands
1. inhale 2. exhale+5 breaths
Pandangustasanadrishti: nose
1. inhale 3. inhale/exhale
3. inhale 4. exhale+5 breathsUtthita
Trikonasana B (L)drishti: left thumb
6. inhale 5/1. inhale3. inhale1. inhale 2. exhale+5 breathsUtthita
Parsvakonasana A (R)drishti: left thumb
4. exhale+5 breathsUtthita
Parsvakonasana A (L)drishti: right thumb
2. exhale+5 breathsUtthita
Parsvakonasana B (R)drishti: right thumb
samasthiti exhale
3. inhale
4. exhale+5 breathsUtthita
Parsvakonasana B (L)drishti: left thumb
5. inhale 5. inhale/exhale3. exhale+5 breathsPrasarita
Padottanasana Adrishti: nose
1. inhale 2. exhale hands down-inhale head up
4. inhale head upexhale
1. inhale 1. inhale 2. exhale/inhale 3. exhale+5 breathsPrasarita
Padottanasana Bdrishti: nose
4. inhale/exhale
2. exhale clasp handsinhale
3. exhale+5 breathsPrasarita
Padottanasana Cdrishti: nose
4. inhale head upexhale
2. exhale catch toes
inhale head up
4. inhale exhale/ 1. inhale 3. exhale+5 breathsPrasarita
Padottanasana Ddrishti: nose
2. exhale+5 breathsParsvottonasana (R)
drishti: toes
5. inhale 1. inhale 3. inhale 4. exhale+5 breathsParsvottonasana (L)
drishti: toes
samasthiti
exhale
5. inhale
Page 2
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
7. inhale +5 breaths
Pasasana (L)drishti: side
8. inhale +5 breaths
Pasasana (R)drishti: side
I n t e r m e d i a t e S e r i e s ( p a r t 1 )
5. inhale+5 breaths Salabhasana A
drishti: nose
samasthiti 9. inhale lift up
8. exhale+5 breathsKrounchasana (R)
drishti: toes
7. inhale11. inhale
10. exhale
12. exhale 9. inhale/exhale
15. exhale+5 breathsKrounchasana (L)
drishti: toes
14. inhale12. inhale11. exhale 13. exhale10. inhalelift up
16. inhale/exhale 17. inhalelift up
19. inhale18. exhale 20. exhale/inhale 4. exhale 6. exhale+5 breaths Salabhasana B
drishti: nose
7. inhale
8. exhale/inhale 4. exhale 5. inhale +5 breaths Bhekasana
drishti: nose
6. inhale 7. exhale/inhale 4. exhale 5. inhale+5 breaths Dhanurasanadrishti: nose
6. inhale 7. exhale/inhale 4. exhale
1. inhale 5. inhale3. inhale2. exhale 4. exhale 6. exhale
Page 3
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 kI n t e r m e d i a t e S e r i e s ( p a r t 2 )
7.inhale
8. exhale + 5 breathsKapotasana Adrishti:nose
8. exhale + 5 breaths Lhaguvajrasana
drishti: nose
8. exhale + 5 breathsUstrasana
drishti: nose
9. inhale/exhale
7. inhale
9. inhale/exhale +5 breaths
Kapotasana B
10. inhale/exhale
10. inhalelift up
12. inhale11. exhale 13. exhale 9. inhale/exhale 7. inhale10. inhalelift up
12. inhale11. exhale 13. exhale
11. inhalelift up
13. inhale12. exhale 14. exhale 7. inhale 8. exhale/inhale inhale/exhale
10. inhalelift up
12. inhale11. exhale 13. exhale 7. inhale/exhale 8. inhale + 5 breathsBakasana Adrishti: nose
10. inhale9. exhale 11. exhale 7. inhale +5 breathsjump into Bakasana B
drishti: nose
8. inhalelift up
9. exhale + 5 breathsup and down x5
+ 5 breathsSupta vajrasana
drishti: nose
10. inhale 11. exhale5. inhale 6. exhale+5 breaths Parsva Dhanurasana (R)
drishti: nose
7. inhale 8. exhale+5 breaths Parsva Dhanurasana (L)
drishti: nose
9 inhale+5 breathsdrishti: nose
Page 4
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
7. inhale 8. exhale + 5 breathsBharadvajasana (R)
drishti: side
13. inhale
14. exhale +5 breathsBharadvajasana (L)
drishti: side
9. exhale 10. inhale 11. exhale 9. inhalelift up
11. inhale10. exhale 12. exhale
15. inhalelift up
17. inhale16. exhale 18. exhale 7. inhale 8. exhale +5 breathsArdha
Matsyendrasana (R)drishti: side
13.inhale 14. exhale +5 breathsArdha
Matsyendrasana (L)drishti: side
9. inhalelift up
11. inhale10. exhale
12. exhale 15. inhalelift up
17. inhale16. exhale 18. exhale
I n t e r m e d i a t e S e r i e s ( p a r t 3 )
7. inhale 8. exhale +5 breathsEka pada sirsasana (R)
drishti: touch chin
14. inhale9. inhale/exhale 12. inhale11. exhale 13. exhale10. inhalelift up
15. exhale +5 breathsEka pada sirsasana (L)
drishti: touch chin
16. inhale/exhale 17. inhalelift up
jump
jump
Page 5
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 kI n t e r m e d i a t e S e r i e s ( p a r t 4 )
inhale jump 7. Tittibhasana Adrishti: nose
9. walk forward (R-L =1) x5walk backward (R-L = 1) x5
10. inhale + 5xbreathsTittibhasana C
exhale 11. inhaleBakasana
exhale + 5x breaths
Karandavasanadrishti: nose
9. inhale8. inhale
13. inhale12. exhale 14. exhale 7. inhale
8. inhale + 5 breaths
Pinca Mayurasanadrishti: nose
10. inhale9. exhale 11. exhale
8. exhale Tittibhasana Bdrishti: nose
exhale 7. inhale exhale
9. inhale 10. inhale 11. exhaleexhale
11. inhale10. exhale
12. exhale exhale legs back 8. inhale + 5x breathsYoganidrasanadrishti: brow
jump 7. inhaleDwi pada sirsana A
+5 breaths drishti: nose
19. inhale18. exhale 20. exhale 8. inhale Dwi pada sirsana B
+5 breathsdrishti: nose
9. inhaleBakasana
7. inhale
Page 6
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 kI n t e r m e d i a t e S e r i e s ( p a r t 5 )
samasthiti
8. inhale
1. inhale 2. exhale
7. exhale
3. inhale 4. exhale
6. inhale 9. exhale samasthiti 2. exhale1. inhale 3. inhale 4. exhaleNakrasana
drishti: nose
5. 5x jumps forward5x jumps back
5. inhale + 5 breathsMayurasanadrishti: nose
13. inhale 14. exhale11. inhale10. exhale 12. exhale
3. inhale 2. exhaleboth hands to floor
8. inhale 4. exhale 5. inhale 6. exhale6. inhale 7. exhale 9. exhale samasthiti 1. inhale 7. inhale+ 5 breaths Vatayanasana (R)
drishti: nose
8. Up / 9. exhale 13. Up / 14. exhale10. inhale 12. inhale +5 breaths Vatayanasana (L)
drishti: nose
11. exhale 17. inhale 20. inhale15. inhale 16. exhale 18. exhaleboth hands
down
19. inhale look upexhale
samasthiti
Page 7
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 kI n t e r m e d i a t e S e r i e s ( p a r t 6 )
9. inhale/ exhale7. inhale 8. exhale + 5x breathsParighasana (R)
drishti: nose
samasthiti 10.inhalelift up
2. exhale1. inhale 3. inhale 5. inhale4. exhale 6. exhale
12. inhale11. exhale 13. exhale 16. inhale/ exhale14. inhale 15. exhale + 5x breathsParighasana (L)
drishti: nose
17. inhalelift up
19. inhale18. exhale 20. exhale
8. 5x breathsGomukhasana B (R)
drishti: up
7. 5x breathsGomukhasana A (R)
drishti: nose
9. inhalelift up
11. inhale10. exhale 12. exhale 13. 5x breathsGomukhasana A (L)
drishti: nose
14. 5x breathsGomukhasana B (L)
drishti: up
15. inhalelift up
16. exhale 17. inhale
7. inhale 9. inhale + 5 breathsSupta Urdhva
Pada Vajrasana (R)drishti: side
8. exhale18. exhale 10. inhalelift up
12. inhale11. exhale 13. exhale 14.inhale 16. inhale + 5 breathsSupta Urdhva
Pada Vajrasana (L)drishti: side
15. exhale
Page 8
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 kI n t e r m e d i a t e S e r i e s ( p a r t 7 )
10. inhale9. exhale 11. exhale 7. prepare 8. inhale + 5 breathsBaddha Hasta
Sirsasana Ddrishti: nose
10. inhale9. exhale 11. exhale
7. prepare19. inhale 20. exhale 8. inhale + 5 breathsMukta Hasta Sirsasana Adrishti: nose
17. inhalelift up
18. exhale 10. inhale9. exhale 11. exhale 7. prepare 8. inhale + 5 breathsMukta Hasta Sirsasana Bdrishti: nose
10. inhale9. exhale 11. exhale 7. prepare 8. inhale + 5 breathsMukta Hasta Sirsasana Bdrishti: nose
10. inhale9. exhale 11. exhale 7. prepare 8. inhale + 5 breathsBaddha Hasta
Sirsasana Adrishti: nose
10. inhale9. exhale 11. exhale 7. prepare 10. inhale9. exhale 11. exhale 7. prepare
8. inhale + 5 breathsBaddha Hasta
Sirsasana Cdrishti: nose
8. inhale + 5 breathsBaddha Hasta
Sirsasana Bdrishti: nose
Page 9
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
10. exhalehead to floor
B a c k b e n d s a n d F i n i s h i n g S e q u e n c e
Closing Chant (Mangala Mantra)Svasti Prajabhyah Paripalayantam
Nyayena Margena Mahim Mahisah
Go Brahmanebhyah Subhamastu Nityam
Lokah Samastah Sukhino Bhavantu
Om Santih Santihi Santihi
8. inhaleBaddha Padmasana
drishti: nose
10. exhale 5-10 breathsBalasana
drishti: nose11. Vinyasa
9. exhale + 10 breathsdrishti: nose
inhale back up (take head off floor optional)
drishti: nose
9. exhale + 10 breathsYoga Mudradrishti: nose
8. inhale +15-25 breaths
Sirsasanadrishti: nose
10. inhale + 10 breaths Padmasanadrishti: nose
11. inhale + 10-25 breathUtpluthi
drishti: nose12. Vinyasa
Take rest (10 mins)
9. inhale + 5 breaths 10. exhale 9. inhale walk hands to heels
+ 5 breaths
10. exhale
hands to heels(or catching)
9. inhale + 5 breathsUrdhva Danurasana
drishti: nose
10. inhalecome up
exhale Pascimottanasana
5x breaths
9. inhale + 8-10 breathsUrdhva Padmasana
drishti: nose
8. exhale + 8-10 breathsKarnapidasana
drishti: nose
8. exhale + 8-10 breathsHalasana
drishti: nose
9. exhale + 8-10 breathsPindasana
drishti: nose
7. inhale jump through/exhale lay down
9. exhale + 8-10 breathsMatsyasanadrishti: nose
9. exhale +8-10 breaths Uttana Padasana
drishti: nose
10. inhale Cakorasana and Vinyasa
8. inhale +10-25 breaths
Salamba Sarvangasanadrishti: nose
drop back and up three times
8. bend knees prepare
Page 10
7. inhale