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(EX) turn front (IN) grab left foot, head up (EX) Chaturanga Dandasana
Intermediate Series 9 IN up 15 EX chin to shinbone 7 IN Urdhva Mukha Svanasana
10 EX Chaturanga Dandasana 5Br KROUNCHASANA 8 EX Adho Mukha Svanasana

(Nadi Shodana) 11 IN Urdhva Mukha Svanasana

12 EX Adho Mukha Svanasana
16 IN head up
(EX) hands to the floor
9 IN jump, head up
10 EX Uttanasana
13 IN jump, head up 17 IN up - IN come up
For proper use:
14 EX Uttanasana 18 EX Chaturanga Dandasana (EX) Samasthitih
• Vinyasas are numbered through from - IN come up 19 IN Urdhva Mukha Svanasana
Samasthitih to Samasthitih, but only bold
lines are practised. (EX) Samasthitih 20 EX Adho Mukha Svanasana BHEKASANA
• The breathing to the Vinyasa is showed as 21 IN jump, head up VINYASA: 9
IN / EX. Every Vinyasa has one breath to
lead and additional breaths printed in KROUNCHASANA 22 EX Uttanasana ASANA: 5
brackets. VINYASA: 22 - IN come up DRISTI: NASAGRAI
• Above the Vinyasa count for a position the
name of the Asana is given, with the ASANA: 8,15 (EX) Samasthitih 1 IN hands up
number of Vinyasas from Samasthitih to DRISTI: PADHAYORAGRAI 2 EX Uttanasana
Samasthitih, the number which represents
the Asana, and the Dristi (= point of gaze). 1 IN hands up SALABHASANA 3 IN head up
2 EX Uttanasana VINYASA: 9 4 EX Chaturanga Dandasana
Further explanations: 3 IN head up ASANA: 5,6 5 IN lift feet
AshtangaYoga.info
4 EX Chaturanga Dandasana DRISTI: NASAGRAI (EX) toes to the ground
PASASANA 5 IN Urdhva Mukha Svanasana 1 IN hands up (IN) lift chest
VINYASA: 14 6 EX Adho Mukha Svanasana 2 EX Uttanasana 5BR BHEKASANA
ASANA: 7,8 7 IN jump 3 IN head up
DRISTI: PARSVA (EX) land, right leg beside hip 4 EX Chaturanga Dandasana
1 IN hands up (IN) grab left foot, head up 5 IN lift head and legs
2 EX Uttanasana 8 EX chin to shinbone 5BR SALABHASANA A
3 IN head up 5BR KROUNCHASANA
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
(EX) Chaturanga Dandasana
6 EX Adho Mukha Svanasana
6 IN Urdhva Mukha Svanasana
7 IN turn to the left
7 EX Adho Mukha Svanasana
5BR PASASANA
8 IN jump, head up
(EX) turn hands 9 EX Uttanasana
9 IN head up 6 IN lift head and legs - IN come up
(EX) hands to the floor 5BR SALABHASANA B (EX) Samasthitih
10 IN up
11 EX Chaturanga Dandasana DHANURASANA
12 IN Urdhva Mukha Svanasana VINYASA: 9
(EX) turn front 13 EX Adho Mukha Svanasana ASANA: 5
8 IN turn to the right 14 IN jump DRISTI: NASAGRAI
5BR PASASANA (EX) land,left leg beside hip 1 IN hands up

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2 EX Uttanasana 5BR USTRASANA 9 IN come up, hands to waist,
3 IN head up
4 EX Chaturanga Dandasana
5 IN lift feet
(EX) gap ancles
(IN) lift up
up
5BR DHANURASANA
7 IN Dhanurasana
9 IN hands to waist, come up (EX) hands to ground
(EX) hands to ground 10 IN up
10 IN up 11 EX Chaturanga Dandasana
11 EX Chaturanga Dandasana 12 IN Urdhva Mukha Svanasana
12 IN Urdhva Mukha Svanasana 13 EX Adho Mukha Svanasana
13 EX Adho Mukha Svanasana 14 IN jump, head up
(EX) Chaturanga Dandasana 14 IN jump, head up 15 EX Uttanasana
8 EX roll on left side
6 IN Urdhva Mukha Svanasana 15 EX Uttanasana - IN come up
5BR PARSVA DHANURASANA
7 EX Adho Mukha Svanasana - IN come up (EX) Samasthitih
9 IN roll up
8 IN jump, head up (EX) Samasthitih
5BR DHANURASANA
9 EX Uttanasana KAPOTASANA A / B
(EX) Chaturanga Dandasana
- IN come up LAGHUVAJRASANA A /B VINYASA: 16
10 IN Urdhva Mukha Svanasana
(EX) Samasthitih VINYASA: 15 ASANA: 8,9
11 EX Adho Mukha Svanasana
ASANA: 8 DRISTI: BROOMADHYA
12 IN jump, head up
PARSVA DHANURASANA / DHANURASANA DRISTI: BROOMADHYA 1 IN hands up
13 EX Uttanasana
VINYASA: 13 1 IN hands up 2 EX Uttanasana
- IN come up
ASANA: 6,8,9 2 EX Uttanasana 3 IN head up
(EX) Samasthitih
DRISTI: NASAGRAI 3 IN head up 4 EX Chaturanga Dandasana
1 IN hands up 4 EX Chaturanga Dandasana 5 IN Urdhva Mukha Svanasana
USTRASANA
2 EX Uttanasana 5 IN Urdhva Mukha Svanasana 6 EX Adho Mukha Svanasana
VINYASA: 15
3 IN head up 6 EX Adho Mukha Svanasana 7 IN up
ASANA: 8
4 EX Chaturanga Dandasana 7 IN up (EX) land on knees
DRISTI: BROOMADHYA
5 IN lift feet (EX) land on knees (IN) hands on waist, bend back
1 IN hands up
(EX) gab ankles (IN) hands on waist, bend back
2 EX Uttanasana
(IN) Dhanurasana 8 EX hands to ankles
3 IN head up
6 EX roll on right side 5BR LAGHUVAJRASANA
4 EX Chaturanga Dandasana
5BR PARSVA DHANURASANA
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) land on knees 8 EX hands to heels
(IN) hands on waist, bend back
8 EX hands to heels

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2 EX Uttanasana 13 EX Adho Mukha Svanasana DRISTI: NASAGRAI
3 IN head up 14 IN jump, head up 1 IN hands up
4 EX Chaturanga Dandasana 15 EX Uttanasana 2 EX Uttanasana
5 IN Urdhva Mukha Svanasana - IN come up 3 IN head up
6 EX Adho Mukha Svanasana (EX) Samasthitih 4 EX Chaturanga Dandasana
7 IN up 5 IN Urdhva Mukha Svanasana
(EX) land between arms BAKASANA A 6 EX Adho Mukha Svanasana
5BR KAPOTASANA A
(IN) Dandasana VINYASA: 13 7 IN up
8 EX Padmasana ASANA: 7
(IN) Baddha Padmasana DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
9 IN straight arms 5 IN Urdhva Mukha Svanasana
(EX) knees in armpits
5BR KAPOTASANA B 6 EX Adho Mukha Svanasana
5BR BAKASANA A
7 IN up
9 EX bend back
(EX) feet between hands on the ground
5BR SUPTA VAJRASANA
(IN) knees in armpits, lift up
5BR BAKASANA A

(EX) hands to waist

8 IN up
10 IN come up
9 EX Chaturanga Dandasana
(EX) hands to ground
(IN) come up | repeat 10 IN Urdhva Mukha Svanasana
11 IN up
(EX) bend back | 3-
3-7 times 11 EX Adho Mukha Svanasana
12 EX Chaturanga Dandasana (EX) hold position
5BR SUPTA VAJRASANA 12 IN jump, head up
13 IN Urdhva Mukha Svanasana 8 IN up
(IN) come up 13 EX Uttanasana
14 EX Adho Mukha Svanasana 9 EX Chaturanga Dandasana
Dandasana
- IN come up
15 IN jump, head up 10 IN Urdhva Mukha Svanasana
(EX) Samasthitih
16 EX Uttanasana 11 EX Adho Mukha Svanasana
- IN come up 12 IN jump, head up
BHARDAVAJASANA
(EX) Samasthitih 13 EX Uttanasana
VINYASA: 20
- IN come up
ASANA: 8,14
SUPTA VAJRASANA (EX) Samasthitih
DRISTI: PARSVA
VINYASA: 15 (EX) hands to the floor
1 IN hands up
ASANA: 9 10 IN up BAKASANA B
2 EX Uttanasana
DRISTI: NASAGRAI 11 EX Chaturanga Dandasana VINYASA: 13
3 IN head up
1 IN hands up 12 IN Urdhva Mukha Svanasana ASANA: 7
4 EX Chaturanga Dandasana

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5 IN Urdhva Mukha Svanasana 1 IN hands up EKA PADA SIRSASANA 13 EX Adho Mukha Svanasana
6 EX Adho Mukha Svanasana 2 EX Uttanasana VINYASA: 22 14 IN jump, left leg over left arm
7 IN up 3 IN head up ASANA: 8,15 (EX) right leg behind head
(EX) land between arms 4 EX Chaturanga Dandasana DRISTI: NASAGRAI (IN) hands in front of chest
(IN) Dandasana 5 IN Urdhva Mukha Svanasana 1 IN hands up 15 EX bend forward
8 EX left leg beside hip, right leg in lotus 6 EX Adho Mukha Svanasana 2 EX Uttanasana 5BR EKA PADA SIRSASANA
(IN) turn right 7 IN up 3 IN head up 16 IN come up
5BR BHARDAVAJASANA
BHARDAVAJASANA (EX) land between arms 4 EX Chaturanga Dandasana (EX) hands to the floor
(IN) Dandasana 5 IN Urdhva Mukha Svanasana 17 IN up
8 EX right leg over left leg 6 EX Adho Mukha Svanasana 18 EX Chaturanga Dandasana
(IN) turn right 7 IN jump, right leg over right arm 19 IN Urdhva Mukha Svanasana
5BR ARDHA MATSYENDRASANA (EX) right leg behind head 20 EX Adho Mukha Svanasana
(IN) hands in front
front of chest 21 IN jump, head up
22 EX Uttanasana
- IN come up
(EX) turn front, hands to ground
(EX) Samasthitih
9 IN up
10 EX Chaturanga Dandasana
DWI PADA SIRSASANA
11 IN Urdhva Mukha Svanasana
VINYASA: 14
12 EX Adho Mukha Svanasana (EX) turn front, hands to ground
ASANA: 7
13 IN up 9 IN up 8 EX bend forward
DRISTI: NASAGRAI
(EX) land between arms 10 EX Chaturanga Dandasana 5BR EKA PADA SIRSASANA
1 IN hands up
(IN) Dandasana 11 IN Urdhva Mukha Svanasana
2 EX Uttanasana
14 EX right leg beside
beside hip, left leg in lotus 12 EX Adho Mukha Svanasana
3 IN head up
(IN) turn left 13 IN up
4 EX Chaturanga Dandasana
5BR BHARDAVAJASANA (EX) land between arms
5 IN Urdhva Mukha Svanasana
(EX) turn front, hands to ground (IN) Dandasana
6 EX Adho Mukha Svanasana
15 IN up 14 EX left leg over right leg
7 IN Tittibhasana
16 EX Chaturanga Dandasana (IN) turn left
9 IN come up (EX) legs behind head, hands in front
front of
17 IN Urdhva Mukha Svanasana 5BR ARDHA MATSYENDRASANA
(EX) hands to the floor chest
18 EX Adho Mukha Svanasana (EX) turn front, hands to ground
ground
10 IN up 5BR DWI PADA SIRSASANA
19 IN jump, head up 15 IN up
20 EX Uttanasana 16 EX Chaturanga Dandasana
- IN come up 17 IN Urdhva Mukha Svanasana
(EX) Samasthitih 18 EX Adho Mukha Svanasana
19 IN jump, head up
ARDHA MATSYENDRASANA 20 EX Uttanasana
VINYASA: 20 - IN come up
ASANA: 8,14 (EX) Samasthitih 11 EX Chaturanga Dandasana 8 IN up
DRISTI: PARSVA 12 IN Urdhva Mukha Svanasana

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9 IN Chakrasana 3 IN head up
(EX) Chaturanga Dandasana
Dandasana 4 EX Chaturanga Dandasana
10 IN Urdhva Mukha Svanasana 5 IN Urdhva Mukha Svanasana
11 EX Adho Mukha Svanasana 6 EX Adho Mukha Svanasana
12 IN jump, head up 7 IN up
13 EX Uttanasana (EX) prepare
- IN come up 8 IN lift up
(EX) hold position (EX) foot down | 5 steps backward
(EX) Samasthitih 5BR PINCHA MAYURASANA
(IN) Tittibhasana
9 EX Bakasana
TITTIBHASANA A / B / C
(IN) up
VINYASA: 16
10 EX Chaturanga Dandasana
ASANA: 7,8,9
11 IN Urdhva
Urdhva Mukha Svanasana
DRISTI: NASAGRAI
12 EX Adho Mukha Svanasana
1 IN hands up
13 IN jump, head up
2 EX Uttanasana (IN) Tittibhasana B
14 EX Uttanasana 12 EX Chaturanga Dandasana
3 IN head up EX TITTIBHASANA C
- IN come up 13 IN Urdhva Mukha Svanasana
4 EX Chaturanga Dandasana
(EX) Samasthitih 14 EX Adho Mukha Svanasana
5 IN Urdhva Mukha Svanasana
15 IN jump, head up
6 EX Adho Mukha Svanasana
YOGANIDRASANA 16 EX Uttanasana
7 IN legs over arms
VINYASA: 13 - IN come up
5BR TITTIBHASANA A
ASANA: 8 (EX) Samasthitih
DRISTI: NASAGRAI
1 IN hands up 10 IN Tittibhasana
Tittibhasana A KARANDAVASANA
2 EX Uttanasana 11 EX Bakasana VINYASA: 15
3 IN head up (IN) up ASANA: 9
4 EX Chaturanga Dandasana 12 EX Chaturanga Dandasana DRISTI: NASAGRAI
5 IN Urdhva Mukha Svanasana 13 IN Urdhva Mukha Svanasana 1 IN hands up
6 EX Adho Mukha Svanasana 8 EX TITTIBHASANA B 14 EX Adho Mukha Svanasana 2 EX Uttanasana
7 IN up 15 IN jump, head up 3 IN head up
(EX) lie down 16 EX Uttanasana 4 EX Chaturanga Dandasana
8 IN legs up - IN come up 5 IN Urdhva Mukha Svanasana
(EX) legs behind head (EX) Samasthitih 6 EX Adho Mukha Svanasana
5BR YOGANIDRASANA 7 IN up
PINCHA MAYURASANA (EX) prepare
VINYASA: 13 8 IN Pincha Mayurasana
9 (IN) foot up | 5 steps forward
ASANA: 8 9 EX fold legs to lotus, downs
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana

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- IN come up
(EX) Samasthitih

NAKRASANA
VINYASA: 9
ASANA: 4
DRISTI: NASAGRAI
5BR KARANDAVASANA (EX) feet to the ground 3 IN head up - right leg in lotus
1 IN hands up
6 IN Urdhva Mukha Svanasana - with
2 EX Uttanasana
turned hands
3 IN head up
4 EX NAKRASANA

10 IN come up again 4 EX Chaturnaga Dandasana - right leg in

lotus
7 EX Adho Mukha Svanasana - with turned
hands
5 (IN) push up | 5 hops forward
(EX) land | 5 hops backward
6 IN Urdhva Mukha Svanasana
7 EX Adho Mukha Svanasana
11 EX Chaturanga Dandasana 8 IN jump, head up
12 IN Urdhva Mukha Svanasana 9 EX Uttanasana 5 IN Urdhva Mukha Svanasana - right leg in
13 EX Adho Mukha Svanasana - IN come up lotus
14 IN jump, head
head up 8 IN jump, head up (EX) Samasthitih
15 EX Uttanasana
- IN come up VATAYANASANA
(EX) Samasthitih VINYASA: 20
ASANA: 7,12
MAYURASANA DRISTI: URDHVA
VINYASA: 9 1 IN right leg bound lotus
6 EX Adho Mukha Svanasana - right leg in
ASANA: 5
9 EX head between the arms lotus
DRISTI: NASAGRAI
1 IN open feet, hands turned to floor, head
up
2 EX head between the arms
3 IN head up
4 EX jump back
2 EX Uttanasana - right leg in lotus
5 IN MAYURASANA
MAYURASANA

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7 IN up ASANA: 8,15 (EX) Samasthitih 15 EX left leg over right leg, hands to knees
(EX) right knee beside left foot DRISTI: URDHVA 5BR GOMUKHASANA A
5BR VATAYANASANA 1 IN hands up GOMUKHASANA A / B 16 IN left arm up, right arm down
2 EX Uttanasana VINYASA: 22 5BR GOMUKHASANA B
3 IN head up ASANA: 8,9,15,16 (EX) hands to ground
4 EX Chaturanga Dandasana DRISTI: NASAGRAI, URDHVA 17 IN up
5 IN Urdhva Mukha Svanasana 1 IN hands up 18 EX Chaturanga Dandasana
6 EX Adho Mukha Svanasana 2 EX Uttanasana 19 IN Urdhva Mukha Svanasana
7 IN jump 3 IN head up 20 EX Adho Mukha Svanasana
(EX) land, right leg beside hip 4 EX Chaturanga Dandasana 21 IN jump, head up
(EX) hands to the ground
(IN) head up 5 IN Urdhva Mukha Svanasana 22 EX Uttanasana
8 IN up
8 EX bend forward 6 EX Adho Mukha Svanasana - IN come up
9 EX Chaturnaga Dandasana
Dandasana - right leg in
5BR PARIGHASANA 7 IN up (EX) Samasthitih
lotus
(EX) land between arms
10 IN Urdhva Mukha Svanasana - right leg
(IN) Dandasana SUPTA URDHVA PADA VAJRASANA
in lotus
8 EX right leg over left leg, hands to knees VINYASA: 22
11 EX Adho Mukha Svanasana - right leg
5BR GOMUKHASANA A ASANA: 9,16
in lotus
DRISTI: NASAGRAI, PARSVA
(IN) right leg down
1 IN hands up
(EX) left leg in lotus
2 EX Uttanasana
12 IN up 9 IN head up
3 IN head up
(EX) left knee beside right foot (EX) hands to the floor
4 EX Chaturanga Dandasana
5BR VATAYANASANA
VATAYANASANA 10 IN up
5 IN Urdhva Mukha Svanasana
(EX) hands to the ground 11 EX Chaturanga Dandasana
6 EX Adho Mukha Svanasana
13 IN up 12 IN Urdhva Mukha Svanasana 9 IN right arm up, left arm down
7 IN up
14 EX Chaturnaga Dandasana - left leg in 13 EX Adho Mukha Svanasana 5BR GOMUKHASANA B
(EX) lie down
lotus 7 IN jump
8 IN legs up
15 IN Urdhva Mukha Svanasana - left leg in (EX) land, left leg
leg beside hip
(EX) right leg in lotus, bind
lotus (IN) head up
16 EX Adho Mukha Svanasana - left leg in 8 EX bend forward
lotus 5BR PARIGHASANA
17 IN jump, head up - left leg in lotus 16 IN head up
18 EX Uttanasana - left leg in lotus (EX) hands to the floor
(EX) hands to ground
19 IN head up - left leg in lotus 17 IN up
10 IN up
(EX) hold position - left leg in lotus 18 EX Chaturanga Dandasana
11 EX Chaturanga Dandasana
20 IN come up - left leg in lotus 19 IN Urdhva Mukha Svanasana 9 IN roll up
12 IN Urdhva Mukha Svanasana
- EX Samasthitih 20 EX Adho Mukha Svanasana
13 EX Adho Mukha Svanasana
21 IN jump, head up
14 IN up
PARIGHASANA 22 EX Uttanasana
(EX) land between arms
VINYASA: 22 - IN come up
(IN) Dandasana

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7 IN up 10 IN Urdhva Mukha Svanasana
MUKTA HASTA SIRSASANA A (EX) take position 11 EX Adho Mukha Svanasana
VINYASA: 13 8 IN lift legs 12 IN jump, head up
ASANA: 8 5BR MUKTA HASTA SIRSASANA B 13 EX Uttanasana
DRISTI: NASAGRAI - IN come up
1 IN hands up (EX) Samasthitih
2 EX Uttanasana
(EX) land
3 IN head up BADDHA HASTA SIRSASANA A
(IN) turn to right
4 EX Chaturanga Dandasana VINYASA: 13
5BR SUPTA URDHVA PADA
5 IN Urdhva Mukha Svanasana ASANA: 8
VAJRASANA
6 EX Adho Mukha Svanasana DRISTI: NASAGRAI
9 EX Chaturanga Dandasana
7 IN up 1 IN hands up
10 IN Urdhva Mukha Svanasana
(EX) take position 2 EX Uttanasana
11 EX Adho Mukha Svanasana
8 IN lift legs 3 IN head up
12 IN jump, head up
5BR MUKTA HASTA SIRSASANA A 4 EX Chaturanga Dandasana
13 EX Uttanasana
5 IN Urdhva Mukha Svanasana
- IN come up
6 EX Adho Mukha Svanasana
(EX) Samasthitih
(EX) turn front, hands to ground 7 IN up
10 IN up (EX) take position
MUKTA HASTA SIRSASANA C
11 EX Chaturanga Dandasana 8 IN lift legs
VINYASA: 13
12 IN Urdhva Mukha Svanasana 5BR BADDHA
BADDHA HASTA SIRSASANA A
ASANA: 8
13 EX Adho Mukha Svanasana
9 EX Chaturanga Dandasana DRISTI: NASAGRAI
14 IN up
10 IN Urdhva Mukha Svanasana 1 IN hands up
(EX) lie down
11 EX Adho Mukha Svanasana 2 EX Uttanasana
15 IN legs up
12 IN jump, head up 3 IN head up
(EX) right leg in lotus, bind
13 EX Uttanasana 4 EX Chaturanga Dandasana
16 IN roll up
- IN come up 5 IN Urdhva Mukha Svanasana
(EX) land
(EX) Samasthitih 6 EX Adho Mukha Svanasana 9 EX Chaturanga Dandasana
(IN) turn to right
7 IN up 10 IN Urdhva Mukha Svanasana
5BR SUPTA URDHVA PADA
MUKTA HASTA SIRSASANA B (EX) take position 11 EX Adho Mukha Svanasana
VAJRASANA
VINYASA: 13 8 IN lift legs 12 IN jump, head up
(EX) turn front, hands to ground
ASANA: 8 5BR MUKTA HASTA SIRSASANA
SIRSASANA C 13 EX Uttanasana
17 IN up
DRISTI: NASAGRAI - IN come up
18 EX Chaturanga Dandasana
1 IN hands up (EX) Samasthitih
19 IN Urdhva Mukha Svanasana
2 EX Uttanasana
20 EX Adho Mukha Svanasana
3 IN head up BADDHA HASTA SIRSASANA
SIRSASANA B
21 IN jump, head up
4 EX Chaturanga Dandasana VINYASA: 13
22 EX Uttanasana
5 IN Urdhva Mukha Svanasana ASANA: 8
- IN come up
6 EX Adho Mukha Svanasana DRISTI: NASAGRAI
(EX) Samasthitih 9 EX Chaturanga Dandasana

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1 IN hands up - IN come up 1 IN hands up
2 EX Uttanasana (EX) Samasthitih 2 EX Uttanasana
3 IN head up 3 IN head up
4 EX Chaturanga Dandasana URDHVA DHANURASANA 4 EX Chaturanga
Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana VINYASA: 15 5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana ASANA: 9 6 EX Adho Mukha Svanasana
7 IN up DRISTI: NASAGRAI 7 IN up
9 EX Chaturanga Dandasana
(EX) take position 1 IN hands up (EX) Dandasana
10 IN Urdhva Mukha Svanasana
8 IN lift legs
legs 2 EX Uttanasana 8 IN take big toes, arms straight, head up
11 EX Adho Mukha Svanasana
5BR BADDHA HASTA SIRSASANA B 3 IN head up 9 EX end forward
12 IN jump, head up
4 EX Chaturanga Dandasana 5BR PASCHIMATTANASANA
13 EX Uttanasana
5 IN Urdhva Mukha Svanasana
- IN come up
6 EX Adho Mukha Svanasana
(EX) Samasthitih
7 IN up
(EX) lie down
BADDHA HASTA SIRSASANA D
8 IN lift legs and hands
VINYASA: 13
(EX) prepare | Repeat 3 times;
9 EX Chaturanga Dandasana ASANA: 8
9 IN lift up | Each time hands
10 IN Urdhva Mukha Svanasana DRISTI: NASAGRAI 10 IN head up, Arms straight
5BR URDHVA DHANURASANA
11 EX Adho Mukha Svanasana 1 IN hands up (EX) hands to the floor
| nearer to feet
12 IN jump, head up 2 EX Uttanasana 11 IN up
13 EX Uttanasana 3 IN head up 12 EX Chaturanga Dandasana
- IN come up 4 EX Chaturanga Dandasana 13 IN Urdhva Mukha Svanasana
(EX) Samasthitih 5 IN Urdhva Mukha Svanasana 14 EX Adho Mukha Svanasana
6 EX Adho Mukha Svanasana 15 IN jump, head up
BADDHA HASTA SIRSASANA C 7 IN up
up 16 EX Uttanasana
VINYASA: 13 (EX) take position - IN come up
ASANA: 8 8 IN lift legs - IN come up (EX) Samasthitih
DRISTI: NASAGRAI 5BR BADDHA HASTA SIRSASANA D
1 IN hands up
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2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
(EX) Samasthitih
7 IN up
9 EX Chaturanga Dandasana
(EX) take position
position
10 IN Urdhva Mukha Svanasana PASCHIMATTANASANA
8 IN lift legs
11 EX Adho Mukha Svanasana VINYASA: 16
5BR BADDHA HASTA SIRSASANA C
12 IN jump, head up ASANA: 9
13 EX Uttanasana DRISTI: PADHAYORAGRAI

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