3. trini inhale. 1. ekam inhale drishti: thumbs. 5. panca inhale. 6. sat exhale + 5 breaths drishti: navel. 7. sapta inhale

Transcription

1 ASHTANGA YOGA INTERMEDIATE SERIES Surya Namaskar A&B Opening Invocation OM Vande Gurunam Charanaravinde Sandarsita Svatma Sukava Bodhe Nih Sreyase Jangalikayamane Samsara Halahala Mohasantyai Abahu Purusakaram Sankhacakrasi Dharinam Sahasra Sirasam Svatam Pranamami Pantanjalim OM Surya Namaskara A x 5 Surya Namaskara B x 5 1. ekam 2. dve 3. trini 4. catvari 5. panca 6. sat + 5 breaths drishti: navel 7. sapta 8. astau 9. nava 1. ekam 2. dve 3. trini 4. catvari 5. panca 6. sat drishti: navel 7. sapta 8. astau 9. nava 10. dasa drishti: navel 11. ekadasa 12. dvadasa 13. trayodasa 14. caturdasa + 5 breaths drishti: navel 15. pancadasa 16. sodasa 17. saptadasa Page 1 Photography: Karen Yeomans

2 Standing Sequence Parsvakonasana B (L) drishti: left thumb change your Pandangustasana hands 4. Trikonasana B (L) drishti: left thumb clasp hands 3. Prasarita Padottanasana C Page 2 w w w.corrieananda.co.uk breaths 3. / Pada Hastasana / 1. / Parsvakonasana A (R) drishti: left thumb 2. hands down- 3. head up Prasarita Padottanasana A 2. catch toes head up Prasarita Padottanasana D 4. head up 4. head up 2. Trikonasana A (R) drishti: left thumb / Parsvakonasana A (L) drishti: right thumb Trikonasana A (L) drishti: right thumb 5/1. 2. / 1. 5/1. 2. Parsvakonasana B (R) drishti: right thumb 3. Prasarita Padottanasana B 2. Parsvottonasana (R) drishti: toes / 2. Trikonasana B (R) drishti: right thumb Parsvottonasana (L) drishti: toes 5.

3 Intermediate Series (part 1) Pasasana (L) 8. Pasasana (R) / Krounchasana (R) drishti: toes Krounchasana (L) drishti: toes 16. / / Salabhasana A Salabhasana B / Bhekasana / Dhanurasana / 4. Page 3

4 Intermediate Series (par t 2) breaths Kapotasana A drishti:nose 10. Page 4 6. Parsva Dhanurasana (R) / Kapotasana B 10. / w w w.corrieananda.co.uk 8. Parsva Dhanurasana (L) breaths Lhaguvajrasana / / breaths Bakasana A breaths Ustrasana 9. / / breaths up and down x5 + 5 breaths Supta vajrasana / 7. jump into Bakasana B 8.

5 Intermediate Series (part 3) breaths 9. Bharadvajasana (R) Bharadvajasana (L) Ardha Matsyendrasana (R) Ardha Matsyendrasana (L) jump Eka pada sirsasana (R) drishti: touch chin 9. / jump Eka pada sirsasana (L) drishti: touch chin 16. / 17. Page 5

6 Intermediate Series (part 4) Tittibhasana B Page legs back 9. walk forward (R-L =1) x5 walk backward (R-L = 1) x breaths Pinca Mayurasana w w w.corrieananda.co.uk 9. jump x breaths Yoganidrasana drishti: brow xbreaths Tittibhasana C Dwi pada sirsana A Dwi pada sirsana B 11. Bakasana Bakasana jump 7. Tittibhasana A x breaths Karandavasana 9.

7 Intermediate Series (part 5) Up / 9. Page 7 w w w.corrieananda.co.uk Vatayanasana (L) both hands to floor 13. Up / Nakrasana x jumps forward 5x jumps back breaths Mayurasana look up both hands down breaths Vatayanasana (R) 20.

8 Intermediate Series (part 6) x breaths Parighasana (R) 9. / x breaths 16. / Parighasana (L) x breaths Gomukhasana A (R) 8. 5x breaths Gomukhasana B (R) drishti: up x breaths Gomukhasana A (L) 14. 5x breaths Gomukhasana B (L) drishti: up breaths Supta Urdhva Pada Vajrasana (R) breaths Supta Urdhva Pada Vajrasana (L) Page 8

9 Intermediate Series (part 7) prepare breaths Mukta Hasta Sirsasana A prepare breaths Mukta Hasta Sirsasana B prepare breaths Mukta Hasta Sirsasana B prepare breaths Baddha Hasta Sirsasana A prepare breaths prepare Baddha Hasta Sirsasana B breaths Baddha Hasta Sirsasana C prepare breaths Baddha Hasta Sirsasana D Page 9

10 Backbends and Finishing Sequence bend knees prepare breaths Urdhva Danurasana 10. head to floor breaths walk hands to heels + 5 breaths come up drop back and up three times hands to heels (or catching) Pascimottanasana 5x breaths 7. jump through/ lay down breaths Salamba Sarvangasana breaths Halasana breaths Karnapidasana breaths Urdhva Padmasana breaths Pindasana breaths Matsyasana breaths Uttana Padasana 10. Cakorasana and Vinyasa breaths Sirsasana breaths back up breaths (take head off floor optional) Balasana 11. Vinyasa 8. Baddha Padmasana breaths Yoga Mudra breaths Padmasana breath Utpluthi 12. Vinyasa Closing Chant (Mangala Mantra) Svasti Prajabhyah Paripalayantam Nyayena Margena Mahim Mahisah Go Brahmanebhyah Subhamastu Nityam Lokah Samastah Sukhino Bhavantu Om Santih Santihi Santihi Take rest (10 mins) Page 10