The document describes fundamental yoga positions (asanas) and their integration into a flowing sequence of movements (vinyasa). It provides diagrams showing the positioning of the body and eyes for each asana, identified by number. The asanas are intended to bring energetic and physical balance. They can be added after sun salutations once familiar, flowing from one to the next with counts to guide movement. Maintaining proper form and breath is emphasized for beginners.

1. FUNDAMENTAL POSITIONS
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2 1 2 2(4) 2(4)
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Pādānguṣṭhāsana Pāda Hastāsana Utthita Trikoṇāsana Parivṛtta Trikoṇāsana Utthita Pārśvakoṇāsana Parivṛtta Pārśvakoṇāsana
3rd eye 3rd eye
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in in ex 5x
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Nose 3rd eye
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in in ex 5x
ex ex
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Prasārita Pādottānāsana C
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1 2 3 4 5 2(4)
Prasārita Pādottānāsana D
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2(4)
2(4)
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1 2 3 4
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ex ex 5x
Nose Nose
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Hand Hand Hand Hand
Fuß
3rd eye 3rd eye
3rd eye 3rd eye
DṚṢṬI
UjjAYI
VINYĀSA
DṚṢṬI
UjjĀYī
VINYĀSA
DṚṢṬI
UjjĀYī
VINYĀSA
DṚṢṬI
UjjĀYī
VINYĀSA
DṚṢṬI
UjjĀYī
VINYĀSA
Pārśvottānāsana
1 2 3 4 5
Prasārita Pādottānāsana A
3 4
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1 2
Prasārita Pādottānāsana B
3rd eye
The Fundamental Positions (Āsana)
bring the energetic and physical body
in balance (alignment). The dynamics
of the Sun Salutations (see there)
transform into new sequences of mo-vements
(Vinyāsa). just as before each
sequence begins and ends in a stan-ding
position. Counting every move-ment
from there, you will arrive in the
pictured positions with the respective
numbers ( X
) shown below (left
side, not pictured, shown in paren-theses).
However once the rhythm is
familiar, the sequences partially
merge with each other. Once in a
while you will still pass through Sam-asthitiḥ
(Samasthitiḥ ). Neverthe-less
the numbers for the individual
movements are not changed.
Whenever you pass through the stan-ding
position ( ), it is an opportu-nity,
especially for beginners, to
obtain the warmth and dynamics of
the practice through a connecting
sequence of movements (Basic Vi-nyāsa
). You may add these six
Fundamental Positions after Sūrya
Namaskāra A and B (see there) once
you are well familiarized with their
practice.
Nose Nose
ex ex
in in
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in in
© Ashtangayoga.info Dr. Ronald Stiner, 2013
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6 7 8
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DṚṢṬI
UjjĀYī
VINYĀSA
Nose Nose Nose 3rd eye 3rd eye 3rd eye Navel
Thumbs
3rd eye
Basic-Vinyāsa Count (can be placed after each standing pose)
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