PC ashtanga vinyasa system

ASHTANGA VINYASA SYSTEM
Vamana( Yoga Kounta)
Ramamohan – Direct teacher to
T. Krishnamacharya – Direct teacher to
K. Pattabhi Jois – our teacher

ASHTANGA MANTRA
Ashtanga Intro Class Mantra This mantra is always chanted at the beginning of the practice.
OM
Vande gurunam caranaravinde
sandarsita swatma suhkava bodhe
nih sreyase jangalikayamane
samsara halahala mohasantyai.
abahu purusakaram sankhacakrasi
dharinam
sahasra sirasam svetam pranamami
patanjalim.
OM
OM
I bow to the lotus feet of the Gurus The awakening happiness of one’s own Self revealed,
Beyond better, acting like a Jungle physician, Pacifying delusion, the poison of Samsara.
Taking the form of a man to the shoulders, holding a conch, a discus, and a sword,
One thousands white heads to Patanjali, I salute.
OM
Mangala Mantra This mantra is chanted at the end of the practice.
OM
Svastiprajabhyah paripalayantam
Nyayena margena mahim mahisah
Gobrahmanebhyah shubamastu nityam
Lokasamasta sukhinobhavantu OM
May all be well with mankind.
May leaders of the earth protect in every way by keeping to the right path.
May there be goodness for those who know the earth to be sacred.
May all the words be happy.

“Partial yoga methods out of line with their internal
purpose can build up the ‘six enemies’ (desire,
anger, greed, illusion, infatuation, and envy) around
the heart”. Pattabhi Jois aka Guruji
Yoga Sutra Ashtanga Vinyasa

PANTANJALI’ S 8 LIMB PATH
Yamas - moral codes
Niyamas - self purification & study
Asana - posture
Pranayama- breath control
Pratyahara - sense control
Dharana - concentration
Dhyana- meditation
Samadhi - contemplation, self-realization, bliss

Yam means to restrain
5 moral codes-
Ahimsa- non violence
Satya- truthfulness
Asteya - non- stealing
Bramacharya - preserving vital fluids
Aparigraha - non – possessiveness
In the practice of AV, students learn that they must first be able to
observe all the moral codes in their relationship with themselves
in order to relate in the same fashion to the outside world.

Ahimsa – non-violent actions in practice
Satya- truthfulness & acceptance in where you are in practice
Asteya – not to cheat, steal or be jealous or envious of others.
Asana is non – competitive. We look to each other for
inspiration, not judgment of negative comparison.
Bramacharya – engage in sexual passion at appropriate times.
Do not squander sexual fluids as it drains the bodies energy
and weakens the body.
Aparigraha- NON- Possessiveness. Do not push to hard
because you desire to be better than you are. Sometimes less
is more.

Ni – down/into Yama- to restrain
5 codes - Shaucha , Santosha, Tapas, Swadhaya,
Ishwarapranidhana, all refer to self- cleansing and are
dealt with together.
Contentment and purification of the body – both internally
and externally.
Spiritualpurification–Vedic mantrasandsurrenderofthe self togod.
* If we do not practice the Yama and Niyama it is only exercise. We are
not harvesting the fruits from the tree of Yoga - Guruji

Aas – sit , to be asana – seat
AV- is in 3 groups
Primary series/ Yoga Chikitsa – aligns and purifies the body.
Intermediate series/ Nadi Shodhana – purifies the nervous
system
Advanced A,B,C & D/ Sthira Bhaga – integrates strength with
grace of movement.
• Asanas are carefully organized to access every muscle, stretch and tone, as well as
nerves, organs, glands and energy channels. It is though Tristana (the union of vinyasa),
bandhas (the locks/seals that protect the body), and dristis (looking points) that
practitioners journey inside, working deeply on the inner body, opening & clearing nadis,
the energy channels of the subtle body, allowing themselves to access and harness the
internal lifeforce known as Prana.
• By this practice we can open the body and take sit in Padmasana for the 4th Asana and
s7th limb Dhyana. This take us to a higher state of mind than possible through non- yogic
exercise.

Prana – breath/energy/strength/lifeforce
Ayama – length/restrain/expansion/stretch
Pranayama was developed as a way to control the mind.
Through AV students begin to understand the dynamics of breath.
Equalizing the inhale to exhales and how to synchronize
movement to breath, rather than breath to movement.
This focus will lead to Pranayama, Pratyahara and Dharana.
Students must attain advanced level of asana practice before
they can learn to art and science of Pranayama. - Guruji

Prati – against/ back Haara – take hold
When the mind wanders we come back to the rhythm
of the breath. This calms and controls the mind and
when this is fully harnessed you will have control of
the senses. You do not hold on to but allow to pass.

To hold or maintain
The mind is undisturbed by stray sounds, thoughts,
and sensations.
When this is achieved the mind reaches single focus,
concentrating purely on inhalation and exhalation
and the dristi.

To meditate or contemplate
Combination of pratyahara & dharana
When this is achieved in AV each posture is
gracefully strung on a garland of asanas, becoming
in effect, a moving meditation.

Sama- the same ahhi –the highest
To reach this is a culmination of all the eight limbs.
It is the goal, the fruit of the tree. You have reach the
highest and can see all.

KEYS COMPONENTS OF AV
Vinyasa - breath/ movement synchronicity.
In AV it is also the number if vinyasa in and out of
postures.
Ujjayi – free breathing to warm the air, listen and
gauge the intake/out come and increase pranic flow
to entire system.
Bandha- to unlock the latent energy and then to
move and direct to the 72,000 nadis.
Dristi- Each asana has a gazing point to look inward.
Tristana – the true essence of Vinyasa

TRISTANA
The true essence of vinyasa.
The union of breath/movement, bandhas and dristi.
This union unleashes the energies of the 5 elements.
Earth - mula bandha producing foundation, stability and strength.
Water- fluidity of vinyasa producing sweat.
Air - ujjayi breathing & bandhas for lightness.
Fire - the purifying digestive fire of agni.
Ether - the subtle, all prevading prana.

ADJUSTING & ASSISTING TIPS
1. Types and styles of assist and adjusting
2. Ask precise questions
3. The best ass/ad is verbal cue and demo
4. Be grounded before A & A
5. Breath w/ student when ass/ad
6. Adjust most misaligned first
7. Apply correct pressure in correct direction
8. Don’t over adjust
9. Do both sides
10. Intention – light or deep assist
11. Level of student
12. Conscious of speaking levels
13. Soft cues
14. Move into and out of space slowly
15. Clean hands/ towel
16. No poking
17. Give props if needed

 Pada (पाद, Pāda) = leg, foot
Padangushtha (पादान्गुष्ठ, Pādānguṣṭha) = big toe
Asana (आसन, Āsana) = pose, posture, seat
Padangushthasana (पादन्गुष्ठासन, Pādanguṣṭhāsana) = hold-the-big-toe-posture
 IN nāsāgre- feet shoulder/hip width apart, hands on waist,
 (EX) bhrūmadhye- bending forward, first three fingers wrap around big toes,
 (IN) looking forward and up, opening the chest and sternum, lengthening the spine
 EX nāsāgre- bending at elbows, neck is long, head to knees,
 5BR nāsāgre- Padangushthasana (पादान्गुष्ठासन, Pādānguṣṭhāsana)
 IN bhrūmadhye- extend the arms, lift the head, lengthen the spine
 EX hold-
 IN nāsāgre- hands to the waist, lift up with a straight back
 EX nāsāgre- big toes touch,
 Samasthitih (समस्थित िः, Samasthitiḥ)
6 fundamental postures that begins purification, makes body flexible and introduces
3 locks/bandhas.
This pose and pada hastha begins purification process.
Reduce fat from waist and abs
Prevents stomach aliments
Relieves constipation
Cleanse rectum and anus
Live and spleen toned and urethra cleaned
A red face suggests blood is pooling in neck constriction, draw shoulders by
bending elbows to the side.
BOOK- ACTIVE BALANCE PG 39 & HAMS ANN QUADS PG 40

 Pada (पाद, Pāda) = leg, foot
Hasta (हथ , Hasta) = hand
Pada Hastasana (पादहथ ासन, Pāda-Hastāsana) = feet-on-hands-posture
 IN nāsāgre feet shoulder/hip width apart, hands to waist
 EX bhrūmadhye bending forward, hands underneath the feet
 IN , lift head and gaze up, extend the back/spine
 EX nāsāgre bending at ellbows, neck long, head to knees
 5BR nāsāgre Pada Hastasana (पादहथ ासन, Pāda-hastāsana)
 IN bhrūmadhye extend arms, lift head, extend back/spine
 EX hold-
 IN nāsāgre hands to waist, stand up
 toes touch Samasthitih (समस्थित िः, Samasthitiḥ)

REDUCE FAT FROM WAIST
STRENGTHEN BACK, HIPS AND LEGS
REALIGN THE SKELETAL SYSTEM
BOOK- THE KNEE JOINT PG 42 & READ GUIDED VINYASA PG 40
 Utthita (उस्थि , Utthita) = extended, spread
Trikona (त्रिकोण, Trikoṇa) = triangle
Utthita Trikonasana (उस्थि त्रिकोणासन, Utthita-Trikoṇāsana) = triangle pose
 IN hastāgre stepping right foot back, right foot 90 degree angle (toes point straight/forward), left foot turns slightly in, extend
arms out
 EX pādayoragre grab right big toe (thumb from outside, index- and middle-finger from inside)
 IN hastāgre drishti towards raised hand
 5 BR hastāgre Utthita Trikonasana (उस्थि त्रिकोणासन, Utthita Trikoṇāsana) (right side)
 EX pādayoragre drishti down
 IN hastāgre square up, turn, extend arms to side
 EX pādayoragre grab left big toe, (thumb from outside, index- and middle-finger from inside)
 5BR hastāgre Utthita Trikonasana (उस्थि त्रिकोणासन, Utthita Trikoṇāsana) (left side)
 IN nāsāgre square off to side, turn-
 EX nāsāgre stepping to front of the mat Samasthitih (समस्थित िः, Samasthitiḥ)

IMPROVES DIGESTION / AGNI, REDUCES CONSTIPATION
BREATHING PROBLEMS AND RESPIRATORY SYSTEM CORRECTED
NERVOUS SYSTEM IS TONED AND SPINAL CORD STRENGTHENED
BOOK- SPINAL INSIGHT PG 44
 Parivritta (परिवृत्त, Parivṛtta) = revolved
Trikona (त्रिकोण, Trikoṇa) = triangle
Parivritta Trikonasana (परिवृत्त त्रिकोणासन, Parivṛtta Trikoṇāsana) = revolved triangle pose
 1 IN hastāgre stepping back with right foot, extend arms to side
 2 EX pādayoragre place left hand on outside edge of right foot
 5 BR hastāgre Parivritta Trikonasana (परिवृत्त त्रिकोणासन, Parivṛtta Trikoṇāsana) (right side)
 3 IN hastāgre square up, turn, extend arms to side
 4 EX pādayoragre place right hand on outside edge of left foot
 5 BR hastāgre Parivritta Trikonasana (परिवृत्त त्रिकोणासन, Parivṛtta Trikoṇāsana) (left side)
 5 IN nāsāgre square off to side, turn-
 EX nāsāgre stepping to front of the mat, Samasthitih (समस्थित िः, Samasthitiḥ)

REDUCE FAT ON WAIST
STRENGTHEN BACK, HIPS AND LEGS
POSTURAL ALIGNMENT IS CORRECTED
IMPROVES DIGESTION, RELIEVES CONSTIPATION
BREATHING PROBLEMS CORRECTED
NERVOUS SYSTEM IS STRENGTHENED
Vinyāsa breath Dṛṣṭi explanation of movement
1 IN hastāgre stepping back with right foot, bending into right knee
2 EX pādayoragre place right hand on outer edge of right foot
IN hastāgre drishti towards raised hand
5BR hastāgre
Utthita Parshvakonasana (उस्थि पर्शववकोणासन, Utthita
Parśvakoṇāsana) (right side)
EX pādayoragre drishti down
3 IN hastāgre square up, turn, bending into left knee
4 EX pādayoragre place left hand on outer edge of left foot
IN hastāgre drishti towards raised hand
5BR hastāgre
Utthita Parshvakonasana (उस्थि पर्शववकोणासन, Utthita
Parśvakoṇāsana) (left side)
EX pādayoragre drishti down
5 IN nāsāgre square off to side, turn
- EX nāsāgre stepping to front of mat, Samasthitih (समस्थित िः, Samasthitiḥ)

 Parivritta (परिवृत्त, Parivṛtta) = revolved
Parshva (पर्शवव, Parśva) = side
Kona (कोण, Koṇa) = angle
Parivritta Parshvakonasana (परिवृत्त पर्शववकोणासन, Parivṛtta Parśvakoṇāsana) = revolved side angle pose
1 IN hastāgre stepping back with right foot, bending into right knee
2 EX pādayoragre
place right hand on right knee, hook left shoulder outside right knee, place left hand on outer
edge of right foot
IN hastāgre extend right arm, drishti towards raised hand
5BR hastāgre Parivritta Parshvakonasana (परिवृत्त पर्शववकोणासन, Parivṛtta Parśvakoṇāsana) (right side)
EX pādayoragre right hand on right knee, drishti down
3 IN hastāgre square up, turn, bend left knee
4 EX pādayoragre
left hand on left knee, hook right shoulder outside left knee, place right hand to outer edge of left
foot
IN hastāgre extend left arm, drishti towards raised hand
5BR hastāgre Parivritta Parshvakonasana (परिवृत्त पर्शववकोणासन, Parivṛtta Parśvakoṇāsana) (left side)
EX pādayoragre left hand on left knee, drishti down
5 IN nāsāgre square off to side, turn
- EX nāsāgre step to front of mat, Samasthitih (समस्थित िः, Samasthitiḥ)

THE NEXT 4 IN THIS GROUP REDUCES ACCUMULATION OF FAT ON WAIST
STRENGTHENS LEGS AND BACK
ORGANS FROM NAVEL DOWN ARE CLEANSED
1 IN nāsāgre step right foot back, feet parallel double-shoulder-width apart
bhrūmadhye hands to waist
2 EX bhrūmadhye hands to floor
IN bhrūmadhye lift head, extend spine
3 EX nāsāgre crown of the head reaches to the floor
5BR nāsāgre Prasarita Padottanasana A (प्रसारि पादोत्तानासन, Prasārita Pādottānāsana)
4 IN bhrūmadhye lift head, extend spine
EX hold
5 IN nāsāgre hands to waist, lift up with straight spine
- EX nāsāgre step to front of the mat, big toes touch Samasthitih (समस्थित िः, Samasthitiḥ)
Prasarita (प्रसारि , Prasārita) = wide stance
Pada (पाद, Pāda) = leg, foot
ud (उद्, ud) =prefix for verbs or nouns that implies superiority in place, range, power, or intensity
Tana ( ान, Tāna) = extended
Uttana (उत्तान, Uttāna) = intense stretch, straight, extended
Parasarita Padottanasana A (पिासरि पादोत्तानासन, Parāsarita Pādottānāsana) = wide stance forward bend

INNER FIRE/AGNI EFFECTIVELY CLEANSES THE BOWEL AND RECTUM/ANUS
SEXUAL ORGANS ARE CLEANSED
BREATHING APPARATUS PURIFIED
NERVOUS SYSTEM STIMULATED
1 IN nāsāgre step right foot back
nāsāgre extend arms out
2 EX bhrūmadhye hands to waist
3 EX nāsāgre crown of head reaches to floor
5BR nāsāgre Prasarita Padottanasana B (प्रसारि पादोत्तानासन, Prasārita Pādottānāsana)
4 IN bhrūmadhye lift up, spine extends
EX pause
5 IN nāsāgre extend arms wide
- EX nāsāgre Samasthitih (समस्थित िः, Samasthitiḥ)
ud (उद्, ud) = prefix for verbs or nouns that implies superiority in place, range, power, or intensity
Parasarita Padottanasana B (पिासरि पादोत्तानासन, Parāsarita Pādottānāsana) = wide stance forward bend

Vinyāsa breath Dṛiṣṭi explanation of movement
nāsāgre arms wide
2 EX bhrūmadhye intelace fingers behind back
IN bhrūmadhye open chest, lift sternum, extend spine, lift hands slightly up
3 EX nāsāgre crown of the head reaches to floor, let hands fall over head
5BR nāsāgre
Prasarita Padottanasana C (प्रसारि पादोत्तानासन, Prasārita
Pādottānāsana)
4 IN bhrūmadhye lift up, extend spine
EX pause, hands stay behind back
5 IN nāsāgre extend arms wide
Parasarita Padottanasana C (पिासरि पादोत्तानासन, Parāsarita Pādottānāsana) = wide stance forward bend

nāsāgre hands to waist
2 EX bhrūmadhye first three fingers wrap around big toes
3 EX nāsāgre crown of the head reachers to floor, bend at ellbows
5BR nāsāgre Prasarita Padottanasana D (प्रसारि पादोत्तानासन, Prasārita Pādottānāsana)
4 IN bhrūmadhye lift head, straighten spine
EX hold
5 IN nāsāgre hands to waist, lift up with straight spine
Uttana (उत्तान, Uttāna) = intesne stretch, straight, extended
Parasarita Padottanasana (पिासरि पादोत्तानासन, Parāsarita Pādottānāsana) = wide stance forward bend

REDUCES FAT ON WAIST
LENGTHENS AND TONES LEGS
CLEARS MUCOUS BLOCKING THE RESPIRATION TRACT
THESE PAST 6 ASANAS ARE FUNDAMENTAL TO THE FLEXIBILITY & TONES OF THE BODY AND
TO CLEANSING THE ORGANS OF DIGESTION
1 IN bhrūmadhye stepping right foot back, hands into prayer behind the back
2 EX nāsāgre bending over right leg, chin to shin
5BR nāsāgre Parshvottanasana (पार्शवोत्तनासन, Pārśvottanāsana) (right side)
3 IN bhrūmadhye stand up with straight back, turning to other side
4 EX nāsāgre bending over left leg
5BR nāsāgre Parshvottanasana (पार्शवोत्तनासन, Pārśvottanāsana) (left side)
5 IN bhrūmadhye stand up with straight back
- EX nāsāgre
stepping feet together at front of the mat, big toes
touch Samasthitih (समस्थित िः, Samasthitiḥ)
Parshva (पार्शवव, Pārśva) = side
Ud (उद्, Ud) =prefix intensive
Uttana (उत्तान, Uttāna) = intense stretch
Parshvottanasana (पार्शवोत्तानासन, Pārśvottānāsana) = Intense-side-stretch

STRENGTHENS MUSCLES IN LEGS AND TONES AND PURIFIES THE KIDNEYS
CONSTIPATION D INCREASES FLEXIBILITY
IT IS RELIEVED AND THE HIP JOINTS ARE MADE FLEXIBLE
*THIS ASANA STIMULATES THE 3 KNOTS(GRANTHIS TRAYA) LOCATED AT THE BASE OF SUSUMNA NADI INSIDE THE
TINY BONES OF THE COCCYX.
BOOK- STRENGTHEN THE FEET PG 53 & OUTER STRUCTER /INNER FREEDOM PG 54
1 IN nāsāgre lift right leg, take big toe
2 EX bend forward, chin to shinbone
5BR pādayoragre
Utthita Hasta Padangushthasana (उस्थि हथ पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (right
side)
3 IN nāsāgre lift head
4 EX leg to the right, look over left shoulder
5BR pārśvadṛṣṭi Utthita Parshvasahita (उस्थि पार्शववसहह , Utthita Pārśvasahita) (right side)
5 IN nāsāgre leg forward
6 EX pādayoragre leg far up to the top, to forehead
7 IN hands to waist
5BR nāsāgre
Utthita Hasta Padangushthasana (उस्थि हथ पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (right
side)
(EX) lower leg
8 IN nāsāgre lift left leg, take big toe
9 EX bend forward
5BR pādayoragre
Utthita Hasta Padangushthasana (उस्थि हथ पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (left
side)
10 IN nāsāgre lift head
11 EX leg to the left
5BR pārśvadṛṣṭi Utthita Parshvasahita (उस्थि पार्शववसहह , Utthita Pārśvasahita) (left side)
12 IN nāsāgre leg again forward
13 EX pādayoragre leg far up to the top, to forehead
14 IN hands to waist
5BR nāsāgre
Utthita Hasta Padangushthasana (उस्थि हथ पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (left
side)

FOCUS IS CLEANSING THE LIVER AND SPLEEN
HEAL INTO NAVEL HELPS TO CLEANSE AND TONE THE DIGESTIVE ORGANS BY
STIMULATING ANGI* WATCH KNEES, CORRECT PLACEMENT.
BOOK- LENGTH THE QUAD PG 57 & OPEN THE HIP PG 58
1 IN nāsāgre lift right leg, put on left thigh, right hand behind back, bind
2 EX bend forward, left hand beside left leg, chin to shinbone
5BR nāsāgre Ardha Baddha Padmottanasana (अर्व बद्र् पद्मोत्तानासन, Ardha Baddha Padmottānāsana) (right side)
3 IN bhrūmadhye lift head
EX stay in this position
4 IN nāsāgre left hand to hip, straighten up
5 EX nāsāgre lower right leg, lower arms
6 IN nāsāgre lift left leg, put on right thigh, left hand behind back, bind
7 EX bend forward, right hand beside right leg, chin to shinbone
5BR nāsāgre Ardha Baddha Padmottanasana (अर्व बद्र् पद्मोत्तानासन, Ardha Baddha Padmottānāsana) (left side)
8 IN bhrūmadhye lift head
EX stay in this position
9 IN nāsāgre left hand to hip, straighten up
- EX nāsāgre lower right leg, lower arms, Samastitih (समस्थ त िः, Samastitiḥ)
ardha (अर्व, ardha) = half
baddha (बद्र्, baddha) = bound
padma (पद्म, padma) = Lotus
ud (उद्, ud) =Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity.
Tana ( ान, Tāna) = stretched
Uttana (उत्तान, Uttāna) = intense stretch, straight, stretched
asana (आसन, āsana) = Posture
Ardha Baddha Padmottanasana (अर्व बद्र् पद्मोत्तानासन, Ardha Baddha Padmottānāsana) = half-bound-Lotus-intense-stretch

REDUCE FAT ON WAIST
STRENGTHEN MUSCLES IN LEGS AND BACK
GOOD FOR ALL BACK PAINS INCLUDING DISC PROBLEMS
HELPFUL FOR HERNIAS AND REALIGNING THE SPINE
*THE LONGER WE HOLD THE MORE OF THE HEALING BENEFITS WE RECEIVE..UP TO 25 BREATHS
1 IN añguṣṭhamadhye raise arms overhead
2 EX nāsāgre spread fingers, hinging at the hip fold forward, hands to ground Uttanasana(उत्तानासन, Uttānāsana)
3 IN bhrūmadhye come half-way up with straight spine, lift head
4 EX nāsāgre
hands down, float back, ellbows close to chest Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga
Daṇḍāsana)
5 IN bhrūmadhye
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva
Mukha Śvānāsana)
6 EX nābicakre
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha
Śvānāsana)
7 IN jump forward, bend knees, place feet on the ground, arms go sideward up
5BR añguṣṭhamadhye Utkatasana (उथकटासन, Utkaṭāsana)
EX splay out fingers, reach with hands far to the front and bottom, knees stay bend
8 IN nāsāgre lift
9 EX nāsāgre
lower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga
Daṇḍāsana)
10 IN bhrūmadhye
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva
Mukha Śvānāsana)
11 EX nābicakre
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, Adho Mukha
Śvānāsana)
12 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
13 EX nāsāgre bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
- IN bhrūmadhye lift the head again, straighten spine, palms or finger tips remain on the ground
EX nāsāgre stand all the way up, arms on sides, Samasthitih (समस्थित िः, Samasthitiḥ)
Utkata (उथकट, Utkaṭa) = wild, frightening, above the usual, intense, FIERCE, gigantic, furious, heavy
Utkatasana (उथकटासन, Utkaṭāsana) = wild-or-heavy-Posture

HELPS TO ALLEVIATE PAIN ASSOCIATED WITH RHEUMATIC CONDITIONS
MUSCLES IN NECK ARE STRENGTHENED
4 EX nāsāgre hands down, float back, ellbows close to chest Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5 IN bhrūmadhye
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha
Śvānāsana)
6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana)
left feet 45 degrees to the side, step right leg forward
7 IN lift arms sideward, straighten up
5BR añguṣṭhamadhye Virabhadrasana A (वीिभद्रासन, Vīrabhadrāsana) (right side)
8 EX turn to the back
5BR añguṣṭhamadhye Virabhadrasana A (वीिभद्रासन, Vīrabhadrāsana) (left side)
9 IN lower arms forward, parallel to the ground, pull right hand straight to body, then stretch right arm
5BR Virabhadrasana B (वीिभद्रासन, Vīrabhadrāsana) (left side)
10 EX hastāgre turn forward
5BR hastāgre Virabhadrasana B (वीिभद्रासन, Vīrabhadrāsana) (right side)
EX spread fingers, hands for to the front and bottom
11 IN nāsāgre lift, balance one leg first then the other in handstand
12 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
13 IN bhrūmadhye
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha
Śvānāsana)
14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana)
Virabhadra (वीिभद्र, Vīrabhadra) = the Warrior / Hero Virabhadra from the Mahabharata (महाभाि , Mahābhārata). He was fighting for
the Pandava (पाण्डव, Pāṇḍava)
Asana (आसन, Āsana) = Posture
Virabhadrasana (वीिभद्रासन, Vīrabhadrāsana) = Hero Posture

THIS IS A STARTING POINT FOR SEATED..LIKE SAMASTAHITI
*IN THIS SECTION WE REFERENCE “VINAYASA’ AS COLLECTION OF MOVEMENTS BETWEEN POSTURES
YOU WILL HEAR VINYASA UP..VINYASA DOWN..HALF VINYASA AND ALSO CHATVARI
1 IN añguṣṭha raise arms overhead
5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana)
7 IN jump forward balancing on straight arms, bend legs in the air
(EX) jump through, get down slowly
(IN) put hands to the ground, to the left and right beside the body, back straight, legs straight
5BR nāsāgre Dandasana (दण्डासन, Daṇḍāsana)
8 IN bhrūmadhye grab big toes, back straight
9 EX lean elbows to the side, top of head goes in direction big toes
5BR pādayoragre Paschimottanasana A (पस्र्शचमोत्तानासन, Paścimottānāsana)
10 IN bhrūmadhye stretch arms, straighten back
EX put hands onto the floor
11 IN nāsāgre lift up balancing on straight arms, bend legs in the air
Danda (दन्द, Danda) = stick
Dandasana (दण्डासन, Daṇḍāsana) = Stick-Posture

IT IS VITAL TO CONTROL MULA AND UDDI BANDHA WHEN PRACTICING THIS ASANA
IN EXTREME FORWARD BENDING THE AIR ENTERS THE LUNGS W/ SOME DEGREE OF FORCE
WHEN THE 2 HOLES(1 AT ANUS AND OTHER AT URINARY TRACT EXIT) ARE HELD CLOSED, AS WITH
MULABANDHA THE AIR IS ABLE TO STIMULATE THE SUSUMNA NADI.
BOOK- PSOAS PG 66 & FOOT POSITION IN FORWARD BEND PG 58
Paschima (पस्र्शचम, Paścima) = Back, West, Back of Body
ud (उद्, ud) = Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity.
Uttana (उत्तान, Uttāna) = intense stretch, straight, straightened
Paschimottanasana (पस्र्शचमोत्तानासन, Paścimottānāsana) = Intense-Stretch-of-Back-of-Body

THE INHALATION (PRANA VAYU) AND EXHALATION (APANA VAYA) INCREASE THE ABDOMINAL FIRE
( AGNI), HELPING TO PURIFY THE INNER ORGANS
Vinyā
sa
breath Dṛṣṭi explanation of movement
(EX) jump through, get slowly down
(IN) nāsāgre put hands to the ground, to the left and right beside the body, back straight, legs straight
5BR Dandasana (दण्डासन, Daṇḍāsana)
8 IN bhrūmadhye coming from the top put hands around your feet, straight back
9 EX pādayoragre lean elbows to the side, top of head goes in direction big toes
5BR Paschimottanasana B (पस्र्शचमोत्तानासन, Paścimottānāsana)
10 IN bhrūmadhye straighten arms, lift back
EX put hands to the ground
ud (उद्, ud) = Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity.
Paschimottanasana (पस्र्शचमोत्तानासन, Paścimottānāsana) = Intense-Stretch-of-Back-of-Body

THE LIVER, SPLEEN, LUNGS AND KIDNEYS ALL PLAY AN IMPORTANT PART OF
PURIFYING THE BLOOD, WHICH IS VITAL TO GOOD HEALTH.
A FRESH SUPPLY OF BLOOD TO THE ABDOMINAL AREA, WHERE DISEASE BEGINS,
KEEPS THE ORGANS CLEAN, HEALTHY AND STRONG.
8 IN bhrūmadhye hands grasp feet from the side, thump press root joint of big toe, straight back
5BR Paschimottanasana C (पस्र्शचमोत्तानासन, Paścimottānāsana)

ALSO ACTS BENEFICIALLY ON THE VAGUS NERVE (CRANIAL NERVE), IT STRENGTHENS AND
PURIFIES THE WHOLE BODY, INCLUDING THE HEART AND MAKES THE BODY FIRM WITHOUT
EXCESS FAT.
Vinyā
sa
breath Dṛṣṭi explanation of movement
8 IN bhrūmadhye hands grasp feet from the side, left hand grasps joint of right hand, straight back
5BR Paschimottanasana D (पस्र्शचमोत्तानासन, Paścimottānāsana)
11 IN lift up balancing on straight arms, bend legs in the air

Purva (पूवव, Pūrva) = east, front of body
Purvottanasana (पूवोत्तानासन, Pūrvottānāsana) = Intense-Stretch-of-front-of-body
THIS POSE IS COMPLEMENTARY TO PASHIMATTANASANA. IT IS IMPERATIVE THAT FOLLOWING
THE PRACTICE OF EXTREME FORWARD BENDS A COUNTERPOSE OF BACKBENDING IS
PREFORMED. THE COUNTER PREVENTS THE ONSET OF IMBALANCE AND DISEASE.
THIS ASANA BENEFITS THE NERVOUS SYSTEM. IT STIMULATES THE SUSUMNA NADI AND ALSO
BENEFITS THE HEART AND LUNGS.
7 IN nāsāgre jump forward balancing on straight arms, bend legs in the air
(EX) jump through, get slowly down, hands behind back
8 IN lift hip, stretch legs, toes to the ground
5BR bhrūmadhye Purvottanasana (पूवोत्तानासन, Pūrvottānāsana)
9 EX nāsāgre lower down, contract

Ardha (अर्व, Ardha) = halb
Baddha (बद्र्, Baddha) = gebunden
Padma (पद्म, Padma) = Lotus
tana ( ान, tāna) = stretched
uttana (उत्तान, uttāna) = intense stretch, straight, straightened
Ardha Baddha Padma Paschimottanasana (अर्व बद्र् पद्म पस्र्शचमोत्तानासन, Ardha Baddha Padma Paścimottānāsana) = Half-bound-Lotus-with-intense-stretch-of-back-of-body
POWERFUL AFFECT OF THE LIVER AND SPLEEN, BOTH ORGANS PLAY A PART IN THE
DIGESTIVE PROCESSES OF THE BODY. THE LIVER CONTROLS THE DIGESTIVE PROCESSES
OF THE BODY. THE LIVER CONTROLS THE DIGESTION OF FATS AND CONTRIBUTES TO
CONTROL OF METABOLISM, WHILE THE SPLEEN PRODUCES THE WHITE CORPUCLES
NECESSARY FOR RESISTANCE AGAINST DISEASE, & HELPS TO PURIFY THE BLOOD.
BOOK- THE PARADOX OF ACTIVE RELEASE PG 73
(EX) jump through, get slowly down, right leg in half Lotus
(IN) bhrūmadhye right hand behind back, grab right foot, left hand to the front, grab left foot, straight back
8 EX bend left elbow to the side, chin towards shinbone, top of skull towards back of foot
5BR pādayoragre Ardha Baddha Padma Paschimottanasana (अर्व बद्र् पद्म पस्र्शचमोत्तानासन, Ardha Baddha Padma Paścimottānāsana) (right side)
9 IN bhrūmadhye stretch left arm, lift head, straight back
EX lower down, hands onto the floor
(EX) jump through, get slowly down, left leg in half Lotus
(IN) bhrūmadhye left hand behind back, grab left foot, right hand to the front, grab right foot, straight back
15 EX bend right elbow to the side, chin towards shinbone, top of skull towards back of foot
5BR pādayoragre Ardha Baddha Padma Paschimottanasana (अर्व बद्र् पद्म पस्र्शचमोत्तानासन, Ardha Baddha Padma Paścimottānāsana) (left side)
16 IN bhrūmadhye stretch right arm, lift head, straight back
EX contract, hands onto the floor

tiryan (त र्वङ्, tiryaṅ) = horizontal, oblique
mukha (मुख, mukha) = face
tiryam mukha (त र्ंमुख, tiryaṁ-mukha) = pronaunce: Tiryang-Mukha
eka (एक, eka) = one
pada (पाद, pāda) = leg
paschima (पस्र्शचम, paścima) = Back, West, Back of Body
tana ( ान, tāna) = stretched
uttana (उत्तान, uttāna) = intense stretch, straight, straightened
Tiryam Mukha Eka Pada Paschimottanasana (त र्ंमुख एकपाद पस्र्शचमोत्तानासन, Tiryaṁ-Mukha Eka-Pāda Paścimottānāsana) = horizontal face position with intense stretch of back of body
RELIEVES SCIATICA
(EX) jump through, leave rechtes leg bowed, get down slowly
(IN) bhrūmadhye put both hands around left foot, left hand grabs joint of right hand
8 EX bend elbows to the side, chin to shin, top of skull towards back of foot
5BR pādayoragre Triryang Mukha Eka Pada Paschimottanasana (त्रिर्वन््मुखएकपाद पस्र्शचमोत्तानासन, Triryang-Mukha-Eka-Pāda Paścimottānāsana) (right side)
9 IN stretch arms, lift head, straight back

Janu (जानु, Jānu) = knee
Shirsha (शीर्व, Śīrṣa) = head
Janu Shirshasana (जानु शीर्ावसन, Jānu Śīrṣāsana) = head-to-knee-Posture
POWERFUL EFFECT ON THE URINARY SYSTEM
1 IN
añguṣṭhamadhy
e
raise arms overhead
(EX) jump through, get slowly down, put right foot at inside of thigh
(IN) bhrūmadhye put both hands around left foot, left hand grasps joint of right hand
5BR pādayoragre Janu Shirshasana A (जानु शीर्ावसन, Jānu Śīrṣāsana) (right side)
9 IN bhrūmadhye stretch arms, lift head, straight back
(EX) jump through, get slowly down, put left foot at inside of thigh
(IN) bhrūmadhye put both hands around right foot, right hand grasps joint of left hand
5BR pādayoragre Janu Shirshasana A (जानु शीर्ावसन, Jānu Śīrṣāsana) (left side)

Janu (जानु, Jānu) = knee
Shirsha (शीर्व, Śīrṣa) = head
Janu Shirshasana (जानु शीर्ावसन, Jānu Śīrṣāsana) = head-to-knee-Posture
STIMULATES PANCREAS TO MAKE SUFFICIENT INSULIN
REDUCES PROSTATE GLAND
1 IN
añguṣṭhamad
hye
raise arms overhead
(EX) jump through, get slowly down, put right foot at inside of thigh
(IN) bhrūmadhye lift hip, sit on right foot, toes continue to point forward, put both hands around left foot, left hand grasps joint of right hand
5BR pādayoragre Janu Shirshasana B (जानु शीर्ावसन, Jānu Śīrṣāsana) (right side)
(EX) nāsāgre jump through, get slowly down, put left foot at inside of thigh
(IN) bhrūmadhye lift hip, sit on left foot setzen, toes continue to point forward, put both hands around right foot, right hand grasps joint of left hand
5BR pādayoragre Janu Shirshasana B (जानु शीर्ावसन, Jānu Śīrṣāsana) (left side)

BENEFICIAL FOR FEMALE REPRODUCTIVE SYSTEM.
BE CAREFUL OF ROTATION IN KNEE.
1 IN
añguṣṭhamadhy
e
raise arms overhead
(EX) nāsāgre jump through, get slowly down, put right foot at inside of thigh
(IN) bhrūmadhye stand up the right foot, push hip forward, put both hands around left foot, left hand grasps joint of right hand
5BR pādayoragre Janu Shirshasana C (जानु शीर्ावसन, Jānu Śīrṣāsana) (right side)
(EX) jump through, get slowly down, put left foot at inside of thigh
(IN) bhrūmadhye stand up the left foot, push hip forward, put both hands around right foot, right hand grasps joint of left hand
5BR pādayoragre Janu Shirshasana C (जानु शीर्ावसन, Jānu Śīrṣāsana) (left side)

ULCERS, DUE TO IRREGULAR EATING AND MENTAL TENSION CAN BE
RELIEVED BY THESE ASANAS.
STRENGTHENS UTERUS AND REDUCES PAINFUL PERIODS
1 IN
añguṣṭhamadhy
e
raise arms overhead
(EX) jump through, get slowly down, pull back and bend right leg, stretch out right arm far forward
(IN) bhrūmadhye put right arm around right knee, clasp hands behind back, straight back
8 EX chin to shin, top of skull towards back of foot
5BR pādayoragre Marichyasana A (मिीच्र्ासन, Marīcyāsana) (right side)
9 IN bhrūmadhye lift head, straight back
(EX) jump through, get slowly down, pull back and bend left leg, stretch out left arm far forward
(IN) bhrūmadhye put left arm around left knee, clasp hands behind back, straight back
5BR pādayoragre Marichyasana A (मिीच्र्ासन, Marīcyāsana) (left side)
Marichi (मिीचच, Marīci) = Name of a Sage in Indian Mythology
Asana (आसन, Āsana)
Marichyasana (मिीच्र्ासन, Marīcyāsana) = Posture of Marichi

BENEFIT KIDNEYS
STIMULATES MOVEMENT OF WASTE AND GASES
1 IN
añguṣṭhamad
hye
raise arms overhead
(EX) jump through, get slowly down, left foot in half Lotus, pull back and bend right leg, stretch out right arm far forward
(IN) bhrūmadhye put right arm around right knee, clasp hands behind back, straight back
5BR nāsāgre Marichyasana B (मिीच्र्ासन, Marīcyāsana) (right side)
(EX) jump through, get slowly down, right foot in half Lotus, pull back and bend left leg, stretch out left arm far forward
(IN) bhrūmadhye put left arm around left knee, clasp hands behind back, straight back
5BR nāsāgre Marichyasana B (मिीच्र्ासन, Marīcyāsana) (left side)

LEG AND PELVIS OR FOUNDATION
MASSAGE TO LOWER AB ORGANS
1 IN
añguṣṭhama
dhye
raise arms overhead
(EX) jump through, get slowly down, pull back and bend right leg, put right hand on knee,
(IN) turn to the right, stretch out left arm far forward over right knee, bind
5BR pārśvadṛṣṭi Marichyasana C (मिीच्र्ासन, Marīcyāsana) (right side)
EX untie hands, put right hand on right knee, turn to the front, prop up hands
(EX) jump through, get slowly down, pull back and bend left leg, put left hand on knee,
(IN) turn to the right, stretch out right arm far forward over left knee, bind
5BR pārśvadṛṣṭi Marichyasana C (मिीच्र्ासन, Marīcyāsana) (left side)
EX untie hands, put left hand on left knee, turn to the front, prop up hands

DO NOT MOVE ON SERIES IF YOU CAN NOT THIS ASANA
IT IS IMPORTANT TO OPEN HIPS AND ANKLES FOR FOLLOWING POSATURES
(EX) jump through, get slowly down, left foot in half Lotus, pull back and bend right leg, transfer weight onto left thigh, put right hand onto right knee,
(IN) turn to the right, stretch out left arm far forward over right knee
(EX) bind
(IN) turn
5BR pārśvadṛṣṭi Marichyasana D (मिीच्र्ासन, Marīcyāsana) (right side)
EX untie hands, put right hand on right knee, turn to the front, prop up hands
(EX) jump through, get slowly down, right foot in half Lotus, pull back and bend left leg, transfer weight onto right thigh, put left hand onto left knee,
(IN) turn to the left, stretch out right arm far forward over left knee
(EX) bind
(IN) turn
5BR pārśvadṛṣṭi Marichyasana D (मिीच्र्ासन, Marīcyāsana) (left side)
EX untie hands, put left hand on left knee, turn to the front, prop up hands

STRENGTHENS SPINAL CORD, RECTUM AND ANUS.
ABS TONED TO INCREASE DIGESTION
BOOK- AB STRENGTH PG 88 & AB INSIGHT PG 89
(EX) nāsāgre jump through, legs extended to the top, get slowly down
(IN) pādayoragre arms parallel to the floor
5BR pādayoragre Navasana (नावासन, Nāvāsana)
EX nāsāgre prop up hands

CLEANS THE ESOPHAGUS, STRENGTHENS WRISTS AND ARMS FOR BALANCE AND LIGHTNESS
1ST POSE THE WHOLE BODY IS SUPPORTED BY ARMS.
BHUJA (भुज, BHUJA) = ARM
PIDA (पपद, PIDA) = PRESSURE
ASANA (आसन, ĀSANA) = POSTURE
BHUJA PIDASANA (भुजपीडासन, BHUJA-PĪḌĀSANA) = ARM-PRESSURE-POSTURE
(EX) nāsāgre lower legs over upper arms, cross your legs
(IN) bhrūmadhye open chest
8 EX nāsāgre point feet, dive through to the back, chin close to the floor
5BR nāsāgre Bhuja Pidasana (भुजपीडासन, Bhuja-Pīḍāsana)
9 IN bhrūmadhye roll upwards again, stretch legs, Tittibhasana (त पत्तभासन, Tittibhāsana)
10 (EX) bend legs, Bakasana (बकासन, Bakāsana)
IN nāsāgre lift up balancing on straight arms, bend legs in the air

THE NEXT 2 STIMULATE THE KANDHA/SOURCE FROM WHICH THE NADIS
ORIGINATE (4 INCH BELOW NAVEL ABOVE THE PERNIAL FLOOR .
EXPANDS THE CHEST, INCREASING CAPACITY OF LUNGS AND AMOUNT
OXYGENATED BLOOD TO HEART.
VITAL FOR SECOND SERIES
KURMA (कू मव, KŪRMA) = TURTLE
KURMASANA (कू मावसन, KŪRMĀSANA) = TURTLE-POSTURE
(EX) lower legs over upper arms
(IN) stretch legs, Tittibhasana (त पत्तभासन, Tittibhāsana)
EX bhrūmadhye lower down, arms to the side, lift heels from ground
5BR bhrūmadhye Kurmasana (कू मावसन, Kūrmāsana)
EX prop up hands under the knees
8 (IN) lift, stretch legs, Tittibhasana (त पत्तभासन, Tittibhāsana)
(EX) left foot behind head, Eka Pada Shirshasana (एकपाद शीर्ावसन, Eka-Pāda Śīrṣāsana)
(IN) nāsāgre lift
(EX) right foot behind head, Dvi Pada Shirshasana (द्पवपाद शीर्ावसन, Dvi-Pāda Śīrṣāsana)
(IN) nāsāgre lift
9 EX roll forward, lower down
5BR bhrūmadhye Supta Kurmasana (सुप् कू मावसन, Supta Kūrmāsana)
EX put up hands under knees, lift, Dvi Pada Shirshasana (द्पवपाद शीर्ावसन, Dvi-Pāda Śīrṣāsana)
10 IN nāsāgre stretch legs, Tittibhasana (त पत्तभासन, Tittibhāsana)
11 EX bend knees, Bakasana (बकासन, Bakāsana), stretch arms

THE HIPS ARE OPEN FROM THE PREVIOUS WORK
LEGS BEHIND HEAD STRENGTHENS SPINE
BREATHING IS CORRECTED AND RESPIRATORY SYSTEM IS STRENGTHENED
KIDNEYS CLEANSED
EXCESS FAT REDUCED AND CONTROL GAINED OVER WHOLE BODY
BOOK- IMPORTANCE OF FOOT BEHIND HEAD PG 92
Supta (सुप् , Supta) = sleeping, lying
Kurma (कू मव, Kūrma) = Turtle
Supta Kurmasana (सुप् कू मावसन, Supta-Kūrmāsana) = Sleeping-Turtle-Posture
(EX) lower legs over upper arms
(IN) stretch legs, Tittibhasana (त पत्तभासन, Tittibhāsana)
EX bhrūmadhye lower down, arms to the side, lift heels from ground
5BR bhrūmadhye Kurmasana (कू मावसन, Kūrmāsana)
EX prop up hands under the knees
8 (IN) lift, stretch legs, Tittibhasana (त पत्तभासन, Tittibhāsana)
(EX) left foot behind head, Eka Pada Shirshasana (एकपाद शीर्ावसन, Eka-Pāda Śīrṣāsana)
(IN) nāsāgre lift
(EX) right foot behind head, Dvi Pada Shirshasana (द्पवपाद शीर्ावसन, Dvi-Pāda Śīrṣāsana)
(IN) nāsāgre lift
9 EX roll forward, lower down
5BR bhrūmadhye Supta Kurmasana (सुप् कू मावसन, Supta Kūrmāsana)
EX put up hands under knees, lift, Dvi Pada Shirshasana (द्पवपाद शीर्ावसन, Dvi-Pāda Śīrṣāsana)
10 IN nāsāgre stretch legs, Tittibhasana (त पत्तभासन, Tittibhāsana)
11 EX bend knees, Bakasana (बकासन, Bakāsana), stretch arms

STRENGTHENS THE UTERUS AND RECTUM
CLEANS AND TONES THE SPLEEN AND LIVER
THE ROCKING 9 TIMES SIGNIFIES THE BABY IN WOMB, IT MASSAGES SPINE, AND DEVELOPS BODY CONTROL.
Garbha (गभव, Garbha) = Womb
Pinda (पपन्ड, Pinḍa) = Embryo
Garbha Pindasana (गभव पपण्डासन, Garbha Piṇḍāsana) = Embryo-in-Womb-Posture
(EX) jump through, set down
(IN) extended legs in Dandasana (दण्डासन, Daṇḍāsana)
8 EX fold legs into Lotus Posture, push hands through to chin
5BR nāsāgre Garbha Pindasana (गभव पपण्डासन, Garbha Piṇḍāsana)
9 EX nāsāgre hands to chin, roll backwards
(IN) roll upwards, repeat 9 times, turning clockwise 360 degrees
(EX) pull out arms

RELEASE MULHA AND UDDHI BANDHA WHEN DOING THIS POSE AND PRACTICE NAULI CLOCKWISE AND
THEN COUNTER CLOCKWISE WHEN LUNGS ARE EMPTY
CURES CONSTIPATION
KUKKUTA (कु क्कु ट, KUKKUṬA) = ROOSTER
KUKKUTASANA (कु क्कु टासन, KUKKUṬĀSANA) = ROOSTER-POSTURE
(EX) jump through, set down
(IN) extended legs in Dandasana (दण्डासन, Daṇḍāsana)
8 EX nāsāgre fold legs into Lotus Posture, push hands through to chin
9 IN lift, balance on hands
5BR nāsāgre Kukkutasana (कु क्कु टासन, Kukkuṭāsana), if possible execute Nauli
(EX) pull out arms

BADDHA (बद्र्, BADDHA) = BOUND
KONA (कोण, KOṆA) = ANGLE, SPLIT
BADDHA KONASANA (बद्र् कोणासन, BADDHA KOṆĀSANA) = BOUND-ANGLE-SEAT
(EX) lower down, turn soles of feet against one another, grab ankles
(IN) straight back, turn soles of feet apart from each other, push heels together
8 EX navel to heels, chin to floor
5BR bhrūmadhye Baddha Konasana A (बद्र् कोणासन, Baddha Koṇāsana)
9 IN nāsāgre sit up again
10 EX round back, forehead to toes
5BR nāsāgre Baddha Konasana B (बद्र् कोणासन, Baddha Koṇāsana)
11 IN sit up again, straight back
5BR nāsāgre Baddha Konasana C (बद्र् कोणासन, Baddha Koṇāsana)
(EX) place hands on floor
Known as the most powerful pose for all stomach problems, gastric problems and rectal
problems.
Xtremely important to engage mula and uddhi bandha

BENEFICIAL FOR BACK AND SCIATICA
BREAKDOWN BODY FAT, MAKING TRUCK FIRM AND KEEPING
BODY LIGHT
CLEANSE ESOPOGHGAS
MULA AND UDDHI BANDHA ARE VERY IMPORTANT
*TO BALANCE THE VAYUS IN TORSO
BOOK- THE VAYUS PG 103
Upavishtha (उपपवष्ठ, Upaviṣṭha) = seated
Kona (कोण, Koṇa) = Split, Angle
Upavishtha Konasana (उपपवष्ठ कोणासन, Upaviṣṭha Koṇāsana) = Seated-Angle-Posture
(EX) stretch legs to side, set down,
(IN) grab outside of feet, thumb to root joint of big toe, straight back, lift head
8 EX get flat down
5BR nāsāgre Upavishtha Konasana A (उपपवष्ठ कोणासन, Upaviṣṭha Koṇāsana)
9 IN lift head, untie hands, arms horizontal
(EX) lift straightened legs, grab feet from the outside
5BR ūrdhvadṛṣṭi Upavishtha Konasana B (उपपवष्ठ कोणासन, Upaviṣṭha Koṇāsana)
(EX) prop hands on the floor

GOOD FOR BACK
SCIATICA
SAME AS BEBENFITS UPAVISTHA KONASANA
BANDHA ARE CRUCIAL TO PROTECT THE BODY
Supta (सुप् , Supta) = lying, sleeping
Kona (कोण, Koṇa) = Split, Angle
Supta Konasana (सुप् कोणासन, Supta Koṇāsana) = Lying-Angle-Posture
(EX) jump through, lay down flat on the back
8 IN lift both legs, feet far apart
(EX) grab big toes
5BR nāsāgre Supta Konasana (सुप् कोणासन, Supta Koṇāsana)
9 IN ūrdhvadṛṣṭi roll upward, legs stay extended, balance on your bottom for a short while
(EX) nāsāgre put down forward
10 IN bhrūmadhye stretch arms, straight back, lift head
(EX) place hands on the floor

PC ashtanga vinyasa system

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