classical vinyasa krama sequence manual · classical vinyasa krama (sequence) stand in smasthiti...
TRANSCRIPT
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CLASSICAL VINYASA KRAMA
SEQUENCE MANUAL
LEVEL 1 – 200 HOUR
YOGA TEACHER TRAINING INTENSIVE
www.yogasurfingretreats.com [email protected]
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functional classification: samasthiti
samasthiti
virabhadrasana II
caturanga dandasana
dandasana
sukhasana
siddhasana
brahmasana
padmasana
baddha konasana
vajrasana
virasnsa
gomukhasana
savasana
2
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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
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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
additional notes & modifications
4
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asana/posture: caturanga dandasana (four limbs sick/rod)functional classification: samasthiti
classical vinyasa krama (sequence)
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
additional notes & modifications
5
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asana/posture: dandasana (stick/rod/staff)functional classification: samasthiti
classical vinyasa krama (sequence)
additional notes & modifications
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
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asana/posture: sukhasana (at ease)functional classification: samasthiti
classical vinyasa krama (sequence)
additional notes & modifications
(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
note: repeat on the other side
different hand positions are possible in this pose
7
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asana/posture: siddhasana (accomplishment)functional classification: samasthiti
classical vinyasa krama (sequence)
(side view)(front view)
(side view)
note: repeat on the other sidedifferent hand positions are possible in this pose
additional notes & modifications
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
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asana/posture: siddhasana (accomplishment)functional classification: samasthiti
classical vinyasa krama (sequence)
(side view)(front view)
(side view)
note: repeat on the other sidedifferent hand positions are possible in this pose
additional notes & modifications
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
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asana/posture: padmasana (lotus)functional classification: samasthiti
classical vinyasa krama (sequence)
(side view)(front view)
(side view)
note: repeat on the other sidedifferent hand positions are possible in this pose
additional notes & modifications
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
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asana/posture: baddha konasana (bound angle)functional classification: samasthiti
classical vinyasa krama (sequence)
(side view)(front view)
(side view)
note: repeat on the other sidedifferent hand positions are possible in this pose
additional notes & modifications
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
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asana/posture: baddha konasana (bound angle)functional classification: samasthiti
classical vinyasa krama (sequence)
(side view)(front view)
(side view)
note: repeat on the other sidedifferent hand positions are possible in this pose
additional notes & modifications
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
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asana/posture: virasana (victorious hero, vitality)functional classification: samasthiti
classical vinyasa krama (sequence)
additional notes & modifications
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
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asana/posture: gomukhasana (face of cow)functional classification: samasthiti
additional notes & modifications
classical vinyasa krama (sequence)
note: repeat on the other sidedifferent hand positions are possible in this pose
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
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asana/posture: gomukhasana (face of cow)functional classification: samasthiti
additional notes & modifications
classical vinyasa krama (sequence)
note: repeat on the other sidedifferent hand positions are possible in this pose
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
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asana/posture: savasana (corpse)functional classification: samasthiti
classical vinyasa krama (sequence)
additional notes & modifications
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
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functional classification: pascimatana
uttanasana
parsva uttanasana
utkatasana
adhomukha svanasana
garudasana
Janusirsasana
pascimatanasana
upavistakonasana
navasana
apasana
urdhva prasrta padasana
17
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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:
classical vinyasa krama (sequence)
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
While inhaling, come up with arms leading the torso
While exhaling lower arms from the front, back to samasthiti
additional notes & modifications
pascimatana
IN EX IN EX IN EX IN EX
18
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classical vinyasa krama (sequence)
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 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
While inhaling, come up with arms leading the torso
While exhaling lower arms from the front, back to samasthiti
additional notes & modifications
asana/posture: adhomukha svanasana (downward facing dog)functional classification: pascimatana
IN EX HOLD EX IN EX HOLD EX IN EX
19
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asana/posture: utkatasana (squat)functional classification: pascimatana
classical vinyasa krama (sequence)
additional notes & modifications
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
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classical vinyasa krama (sequence)
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
While inhaling, come up with arms leading the torso
While exhaling lower arms from the front, back to samasthiti
additional notes & modifications
asana/posture: adhomukha svanasana (downward facing dog)functional classification: pascimatana
IN EX HOLD EX IN EX HOLD EX IN EX
21
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asana/posture: garudasana- (mythical bird/eagle -vishnu’s mount)functional classification: pascimatana
classical vinyasa krama (sequence)
additional notes & modifications
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
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asana/posture: janusirsasana (head to knee)functional classification: pascimatana
classical vinyasa krama (sequence)
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
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asana/posture: pascimatanasana (stretch back/west side)functional classification: pascimatana
classical vinyasa krama (sequence)
additional notes & modifications
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
Exhale in this position
While inhaling, release hands, raise arms and come up with arms leading the torso
While exhaling, lower arms from the front
24
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asana/posture: upavistakonasana (seated wide angle)functional classification: pascimatana
classical vinyasa krama (sequence)
Sit in dandasana
additional notes & modifications
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
Exhale in this position
While inhaling, raise arms and come up with arms leading the torso
While exhaling, lower arms from the front
25
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asana/posture: navasana (boat)functional classification: pascimatana
classical vinyasa krama (sequence)
additional notes & modifications
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
While exhaling, lower arms from the front
26
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classical vinyasa krama (sequence)
asana/posture: apanasana (lower abdominal function; “wind relieving”)functional classification: pascimatana
additional notes & modifications
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
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classical vinyasa krama (sequence)
asana/posture: urdhva prasrta padasana (upward extended legs)functional classification: pascimatana
additional notes & modifications
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
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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
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asana/posture: tadasana (straight tree)functional classification: purvatana
classical vinyasa krama (sequence)
additional notes & modifications
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
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asana/posture: urdhava mukhasana (upward facing)functional classification: purvatana
classical vinyasa krama (sequence)
additional notes & modifications
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
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asana/posture: ardha uttanasana (half stretch out)functional classification: purvatana
classical vinyasa krama (sequence)
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
additional notes & modifications
32
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asana/posture: ardha utkatasana (half squat)functional classification: purvatana
classical vinyasa krama (sequence)
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
additional notes & modifications
33
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IN EX
asana/posture: virabhadrasana (a hero warrior)functional classification: purvatana
classical vinyasa krama (sequence)
note: repeat on the other sidedifferent hand positions are possible in this pose
additional notes & modifications
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
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asana/posture: urdhva mukha svanasana (upward facing dog)functional classification: purvatana
additional notes & modifications
classical vinyasa krama (sequence)
IN EX HOLD EX IN EX HOLD EX IN EX
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
While inhaling, come up with arms leading the torso
While exhaling lower arms from the front, back to samasthiti
35
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asana/posture: dandasana (stick, staff, rod)functional classification: purvatana
classical vinyasa krama (sequence)
additional notes & modifications
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
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asana/posture: parvatasana (hill, small mountain)functional classification: purvatana
classical vinyasa krama (sequence)
additional notes & modifications
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
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IN IN INEX EX EX
asana/posture: cakravakasana (mythological bird/goose)functional classification: purvatana
classical vinyasa krama (sequence)
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
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asana/posture: ustrasana (camel)functional classification: purvatana
classical vinyasa krama (sequence)
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
additional notes & modifications
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
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asana/posture: paryankasana (bed; popularly knownas supta virasana-reclining victorious hero)
functional classification: purvatana
classical vinyasa krama (sequence)
additional notes & modifications
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
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asana/posture: dvipadapitham (two feet/leg desk)functional classification: purvatana
classical vinyasa krama (sequence)
EXIN
additional notes & modifications
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
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asana/posture: supta baddhakonasana (reclining bound angle)functional classification: purvatana
classical vinyasa krama (sequence)EXIN
additional notes & modifications
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
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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
classical vinyasa krama (sequence)
additional notes & modifications
43
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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
classical vinyasa krama (sequence)
additional notes & modifications
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
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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 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
classical vinyasa krama (sequence)
additional notes & modifications
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
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Lying on the stomach. Forehead on the floor, legs straight and together, toes extended, straight arms alongside the body, palms turned up, eyes closed
EXIN
asana/posture: dhanurasana (bow)functional classification: purvatana
classical vinyasa krama (sequence)
additional notes & modifications
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
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functional classification-parsva
utthita trikonasana
utthita parsva konasana
mahamudra jathara parivrtti (parsva
47
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asana/posture: utthita trikonasana (stranding triangle)functional classification: parsva
classical vinyasa krama (sequence)
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
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asana/posture: utthita parsva konasan (stranding side angle)functional classification : parsva
classical vinyasa krama (sequence)
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)
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
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asana/posture: mahamudra (great symbol)functional classification: parvsa
classical vinyasa krama (sequence)
additional notes & modifications
note: repeat on the other side
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
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classical vinyasa krama (sequence)
asana/posture: jathara parivritti (parsva) (abdominal twist-side)functional classification: parsva
additional notes & modifications
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
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functional classification: parivrttitwist of the spine
utthita trikonasana (parivrtti)
utthita parsva konasana (parivrtti)
ardha matsyendrasanajathara parvivrtti
jathara parvivrtti ekapada
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asana/posture: utthita trikonasana parivrtti (standing triangle with twist)functional classification: parsva
classical vinyasa krama (sequence)
additonal notes & modifications
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 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
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asana/posture: utthita parsva konasana parivrtti (standing side angle with twist)functional classification: parsva
classical vinyasa krama (sequence)
additonal notes & modifications
While inhaling, raise the arms from the sides to shoulder level
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
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IN EXEX IN
asana/posture: ardha matsyendrasana (half yogi pose)functional classification: parsva
classical vinyasa krama (sequence)
additonal notes & modifications
note: repeat on the other side
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
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IN IN IN IN
additonal notes & modifications
note: repeat on the other side
asana/posture: jathara parivrtti (abdominal twist)functional classification: parsva
classical vinyasa krama (sequence)
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
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IN IN ININ
additonal notes & modifications
note: repeat on the other side
asana/posture: jathara parivrtti ekapada (abdominal twist-one leg)functional classification: parsva
classical vinyasa krama (sequence)
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
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classical vinyasa krama (sequence)
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
additional notes & modifications
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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classical vinyasa krama (sequence)
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
additional notes & modifications
IN INEX EX
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classical vinyasa krama (sequence)
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
additional notes & modifications
IN INEX EX
. Fingers pointing up, elbows parallel
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IN EX
classical vinyasa krama (sequence)
asana/posture: bhagirathasana (a king & legendary hero; modern name; tree pose)functional classification: visersa
additional notes & modifications
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
note: repeat on the other side
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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