ashtanga yoga intermediate series corrie ananda yoga

C O R R I E A N A N D A Y O G Aw w w . c o r r i e a n a n d a . c o . u k

Baddha Hasta Sirsasana Adrishti: nose

Ustrasanadrishti: nose

Kapotasana Adrishti: nose

Lhaguvajrasanadrishti: nose

Supta vajrasanadrishti: nose

Bakasana Bjump

drishti: nose

Ardha Matsyendrasanadrishti: side

Eka pada sirsasanadrishti: touch toes

Yoganidrasanadrishti: brow

Bharadvajasanadrishti: side

Eka pada sirsasanaexit

drishti: toes

Dwi pada sirsana Adrishti: nose

Dwi pada sirsana Bdrishti: nose

Eka pada sirsanaentry + exit

drishti: nose

Kapotasana B drishti: nose

Bakasana A lift

drishti: nose

UtthitaTrikonasana Adrishti: thumb

UtthitaTrikonasana Bdrishti: thumb

UtthitaParsvakonasana A

drishti: thumb

UtthitaParsvakonasana B

drishti: thumb

Prasarita Padottanasana A

drishti: nose

Prasarita Padottanasana B

drishti: nose

Prasarita Padottanasana C

drishti: nose

Prasarita Padottanasana D

drishti: nose

Parsvottonasana drishti: toes

Pasasanadrishti: side

Krounchasana drishti: toes

Salabhasana a drishti: nose

Salabasana bdrishti: nose

Bhekasanadrishti: nose

Dhanurasanadrishti: nose

Parsva Dhanurasanadrishti: nose

samasthiti samasthitinavadrishti: thumbs

saptapancatriniekamdrishti: thumbs

dve catvari satdrishti: navel

astau

sapta drishti: thumbs

panca

trini ekam drishti: thumbs

dve catvari

astau nava ekadasadrishti: thumbs

dasadrishti: navel

Opening Invocation

OMVande Gurunam CharanaravindeSandarsita Svatma Sukava Bodhe

Nih Sreyase Jangalikayamane Samsara Halahala Mohasantyai

Abahu PurusakaramSankhacakrasi DharinamSahasra Sirasam SvatamPranamami Pantanjalim

OM

dvadasa saptadasadrishti: thumbs

pancadasatrayodasa caturdasadrishti: navel

sodasa samasthiti

A S H T A N G A Y O G A I N T E R M E D I A T E S E R I E S

Pandangustasanadrishti: nose

exhale lower and repeat (total 3x)

Closing Chant (Mangala Mantra)

Svasti Prajabhyah ParipalayantamNyayena Margena Mahim Mahisah

Go Brahmanebhyah Subhamastu NityamLokah Samastah Sukhino Bhavantu

Om Santih Santihi Santihi

Urdhva Padmasanadrishti: nose

Karnapidasanadrishti: nose

Halasanadrishti: nose

Pindasanadrishti: nose

Matsyasanadrishti: nose

Uttana Padasana drishti: nose

Baddha Padmasanadrishti: nose

Balasanadrishti: nose

drishti: nose Yoga Mudradrishti: nose

Sirsasanadrishti: nose

Padmasanadrishti: nose

Utpluthi drishti: nose

Take rest (10 mins)

Urdhva Danurasanadrishti: nose

Salamba Sarvangasanadrishti: nose

Pascimottanasanadrishti: toes

Pada Hastasanadrishti: nose

Supta Urdhva Pada Vajrasana

drishti: side

Tittibhasana Cdrishti: nose

Pinca Mayurasanadrishti: nose

Parighasanadrishti:up

Gomukhasana A drishti: nose

Vatayanasanadrishti: up

Tittibhasana Bdrishti: nose

Tittibhasana Adrishti: nose

Mayurasanadrishti: nose

Karandavasanadrishti: nose

samasthiti

Nakrasanadrishti: nose

Gomukhasana B drishti: up

Mukta Hasta Sirsasana Bdrishti: nose

Mukta Hasta Sirsasana Adrishti: nose

Mukta Hasta Sirsasana C drishti: nose

Baddha Hasta Sirsasana Bdrishti: nose

Baddha Hasta Sirsasana Cdrishti: nose

Baddha Hasta Sirsasana Ddrishti: nose

inhale to standingdrop back and up

(total 3x)

satdrishti: navel

Photography: Karen Yeomans