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YOGA FLOWYOGA FLOWShort formsShort forms

The essenceThe essence

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SURYA SURYA NAMASKAR ANAMASKAR A

Repeat stated number of times for each form then flow to Repeat stated number of times for each form then flow to Surya Namaskar BSurya Namaskar B

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SURYA SURYA NAMASKAR NAMASKAR

BB

Repeat stated number of times for each form then flow to Repeat stated number of times for each form then flow to The appropriate short formThe appropriate short form

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15 MINUTE SHORT FORM15 MINUTE SHORT FORMSURYA NAMASKAR A 5 TIMESSURYA NAMASKAR A 5 TIMESSURYA NAMASKAR B 3 TIMESSURYA NAMASKAR B 3 TIMES

DANDASANA MARICHYASANA A NAVASANA (Modified 2 times)

URDHVA DHANURASANA PASCHIMOTTANASANA PADMASANA

SAVASANA

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30 MINUTE SHORT FORM30 MINUTE SHORT FORMSURYA NAMASKAR A 3 TIMESSURYA NAMASKAR A 3 TIMESSURYA NAMASKAR B 3 TIMESSURYA NAMASKAR B 3 TIMES

PADANGUSTHASANA U. TRIKONASANA U. PARSVAKONASANA U H PADANGUSTHASANA A VIRABHADRASANA A AND B

DANDASANA PASCHIMOTTANASANA JANU SIRSASANA A MARICHYASANA A NAVASANA,3 TIMES(MODIFIED)

BADDHA KONASANA

URDHVA DHANURASANA SARVNGASANAPASCHIMOTTANASANA MATSYASANA(MODIFIED)

PADMASANA TOLASANA

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45 MINUTE SHORT FORM45 MINUTE SHORT FORMSURYA NAMASKAR A 3 TIMESSURYA NAMASKAR A 3 TIMESSURYA NAMASKAR B 3 TIMESSURYA NAMASKAR B 3 TIMES

PADANGUSTHASANA U. TRIKONASANA U. PARSVAKONASANA U H PADANGUSTHASANA A VIRABHADRASANA A AND B

DANDASANA PASCHIMOTTANASANA JANU SIRSASANA A MARICHYASANA A NAVASANA,3 TIMES(MODIFIED)

BADDHA KONASANA

URDHVA DHANURASANA3 TIMES

SARVNGASANA MATSYASANA(MODIFIED)

PADMASANA

TOLASANA

PRASARITA PADOTTASANA 1 AND 2

ARDHA BADDHA PADMA PASCHIMOTTANASANA

BADDHA PADMASANA

SAVASANA

HALASANA SIRSASANA A

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HELPFUL TIPSHELPFUL TIPSPREPARATION FOR PRACTICEPREPARATION FOR PRACTICE

These short forms are intended for experienced These short forms are intended for experienced practitioners and therefore instruction is not includedpractitioners and therefore instruction is not included

These cards are a reminder and guide only, please These cards are a reminder and guide only, please refer to a professional for guidancerefer to a professional for guidance

Synchronise your breath and find rhythm in your flowSynchronise your breath and find rhythm in your flow Create a pattern of practise and stay hydratedCreate a pattern of practise and stay hydrated Leave 2 hours between eating and practiseLeave 2 hours between eating and practise Try to bathe before and afterTry to bathe before and after Prepare your space, which should be unclutteredPrepare your space, which should be uncluttered Light candles and burn oilLight candles and burn oil As with all exercise regimens, consult with a Doctor As with all exercise regimens, consult with a Doctor

prior to embarking on your programmeprior to embarking on your programme Leave at least 2 days rest if you are menstruating and Leave at least 2 days rest if you are menstruating and

do not attempt inversion postures (consult with your do not attempt inversion postures (consult with your Teacher reference postures which can be practised to Teacher reference postures which can be practised to relieve pain)relieve pain)

Eye, ear or neck problems preclude you from Eye, ear or neck problems preclude you from performing inversions.performing inversions.

All the usual exercise precautions apply: stop if dizzy, All the usual exercise precautions apply: stop if dizzy, unwell, nauseous or in painunwell, nauseous or in pain

Never work past your ability, stay calm and focused Never work past your ability, stay calm and focused etc.,etc.,

If pregnant do not practise to 12 weeks and then talk If pregnant do not practise to 12 weeks and then talk to a Specialist Teacher.to a Specialist Teacher.

Never attempt advanced Asanas without a Teacher.Never attempt advanced Asanas without a Teacher.

HARNESSING THE BANDHASHARNESSING THE BANDHAS

These are our inner body locks and create our core These are our inner body locks and create our core strength. They must stay contacted throughout the strength. They must stay contacted throughout the practise. This technique is used to seal energy into the practise. This technique is used to seal energy into the body. It will not come naturally and can take years of body. It will not come naturally and can take years of practise.practise.

Mula Bandha :Mula Bandha : This is the root of the nervous system This is the root of the nervous system and involves contraction of the muscle between the and involves contraction of the muscle between the perineum and the genitals. It helps to root us, perineum and the genitals. It helps to root us, lengthen and protect the lower back.lengthen and protect the lower back.

Uddiyana Bandha :Uddiyana Bandha : This refers to the lifting of the This refers to the lifting of the lower abdominal organs. The digestive organs are lower abdominal organs. The digestive organs are compressed creating a vacuum. The control of the compressed creating a vacuum. The control of the lower abdominal muscles cultivates lightness while lower abdominal muscles cultivates lightness while toning the internal organs.toning the internal organs.

Ujjayi Breathing :Ujjayi Breathing : This is a chest breath used to cleanse This is a chest breath used to cleanse and detoxify the body, while lowering blood pressure. and detoxify the body, while lowering blood pressure. This style of breathing is done by harnessing the This style of breathing is done by harnessing the jalandhara bandha and is crucial to the Astanga jalandhara bandha and is crucial to the Astanga sequence. Narrow the glottis at the back of the throat, sequence. Narrow the glottis at the back of the throat, squeeze it tight and draw the breath back and forth squeeze it tight and draw the breath back and forth over the roof of the mouth and deep into the lungs. over the roof of the mouth and deep into the lungs. The abdomen stays still and the ribs expand The abdomen stays still and the ribs expand widthways. Keep the breath even and balance each widthways. Keep the breath even and balance each inhalation and exhalation.inhalation and exhalation.

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