unitaAsana
vande gurūnāṃ caraṇāravinde sandarśita-svātma-sukhāvabodhe
niḥśreyase jāṅgalikāyamāne saṃsāra-hālāhala-moha-śāntyai
ābāhu-puruṣākāraṃ śaṅkha-cakrāsi-dhāriṇam
sahasra-śirasaṃ śvetaṃ praṇamāmi patañjalim
Practices
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Surya Namaskara A
Ekam, Dve, Trini, Catvari, Panca, Sat, Sapta, Astau, Nava
| # | BR | Name (root) | Dristi |
|---|---|---|---|
| Samasthitih (upright stand) | nasagre | ||
| 1 | IN | Urdhva Vriksasana/Hastasana (up tree/hand) | angusthamadhye |
| 2 | EX | Uttanasana A (intense stretch) | nasagre |
| 3 | IN | Uttanasana B (intense stretch) | bhrumadhye |
| 4 | EX | Chaturanga Dandasana (four limb stick) | nasagre |
| 5 | IN | Urdhva Mukha Shvanasana (up mouth dog) | bhrumadhye |
| 6 | 5BR | Adho Mukha Shvanasana (down mouth dog) | nabicakre |
| 7 | IN | Uttanasana B (intense stretch) | bhrumadhye |
| 8 | EX | Uttanasana A (intense stretch) | nasagre |
| 9 | IN | Urdhva Vriksasana/Hastasana (up tree/hand) | angusthamadhye |
| Samasthitih (upright stand) | nasagre |
Surya Namaskara B
Ekam, Dve, Trini, Catvari, Panca, Sat, Sapta, Astau, Nava, Dasa, Ekadasa, Dvadasa, Traiyodasa, Caturdasa, Pancadasa, Sodasa, Saptadasa
| # | BR | Name (root) | Dristi |
|---|---|---|---|
| Samasthitih (upright stand) | nasagre | ||
| 1 | IN | Utkatasana (chair) | angusthamadhye |
| 2 | EX | Uttanasana A (intense stretch) | nasagre |
| 3 | IN | Uttanasana B (intense stretch) | bhrumadhye |
| 4 | EX | Chaturanga Dandasana (four limb stick) | nasagre |
| 5 | IN | Urdhva Mukha Shvanasana (up mouth dog) | bhrumadhye |
| 6 | EX | Adho Mukha Shvanasana (down mouth dog) | nabicakre |
| 7 | IN | Virabhadrasana R (warrior) | angusthamadhye |
| 8 | EX | Chaturanga Dandasana (four limb stick) | nasagre |
| 9 | IN | Urdhva Mukha Shvanasana (up mouth dog) | bhrumadhye |
| 10 | EX | Adho Mukha Shvanasana (down mouth dog) | nabicakre |
| 11 | IN | Virabhadrasana L (warrior) | angusthamadhye |
| 12 | EX | Chaturanga Dandasana (four limb stick) | nasagre |
| 13 | IN | Urdhva Mukha Shvanasana (up mouth dog) | bhrumadhye |
| 14 | 5BR | Adho Mukha Shvanasana (down mouth dog) | nabicakre |
| 15 | IN | Uttanasana B (intense stretch) | bhrumadhye |
| 16 | EX | Uttanasana A (intense stretch) | nasagre |
| 17 | IN | Utkatasana (chair) | angusthamadhye |
| Samasthitih (upright stand) | nasagre |
Fundamental
- (3) Padangushthasana (hand to big toe) nasagre
- (3) Pada Hastasana (hand to foot) nasagre
- (5) Utthita Trikonasa R L (extended triangle) hastagrai
- (5) Parivrtta Trikonasana R L (revolved triangle) hastagrai
- (5) Utthita Parsvakonasana R L (extended side angle) hastagrai
- (5) Parivrtta Parsvakonasana R L (revolved side angle) hastagrai
- (5) Prasarita Padottanasana A B C D (spread foot extended) nasagre
- (5) Parsvottanasana R L (side strech) nasagre
Yoga Chikitsa
-
Utthita Hasta Padangushthasana (extended hand big toe)
- Pascimottanasana (west stretch) A 5BR
- Pascimottanasana (west stretch) B 5BR
- Purvottanasana (east strech) 5BR
- Ardha (half) Baddha Padma Pascimottanasana R 5BR
- Ardha Baddha (bound) Padma Pascimottanasana L 5BR
- Trianga (three limbs) Mukha Ekapada Pascimottanasana R 5BR
- Trianga Mukha Ekapada Pascimottanasana L 5BR
- Janu Sirsasana (knee head) R 5BR
-
Janu Sirsasana (knee head) R 5BR
- Maricyasana (maharsi) A R 5BR
- Maricyasana (maharsi) A L 5BR
- Maricyasana (maharsi) B R 5BR
- Maricyasana (maharsi) B L 5BR
- Maricyasana (maharsi) C R 5BR
-
Maricyasana (maharsi) C L 5BR
- Bharadvajasana R 5BR
-
Bharadvajasana L 5BR
-
Bhuja (shoulder) Pidasana (pressure) 5BR
- Garbha Pindasana (womb embryo) 5BR
- Kukkutasana (gallo) 5BR
- Baddha (bound) Konasana (angle) A 5BR
- Baddha Konasana B 5BR
- Baddha Konasana C 5BR
https://www.ashtangayoga.info/ashtanga-yoga/primary-series-yoga-chikitsa-1/
Nadi Sodhana
- Salabhasana (locust) A 5BR
- Salabhasana B 5BR
- Bhekasana (frog) 5BR
-
Dhanurasan (bow) 5BR
- Ustrasana (camel) 5BR
Finishing sequence
- Mukta Hasta Sirsasana 5BR
1 Salamba (with support) Sarvangasana (whole body) 5BR 2 Halasana (plow) 5BR 3 Karna (ear) Pidasana 5BR 4 Urdhva Padmasana 5 Pindasana (embryo) 5BR 6 Matsyasana 5BR 7 Uttana Padasana 5BR 8 Sirsasana 5BR 9 Urdhva Dandasana (staff) 5BR Balasana (child) 10 Baddha Padmasana 5BR 11 Yoga Mudra (seal) 5BR 12 Padmasana 5BR 13 Utplutih 5BR Savasana