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

Supta Pandangustasana

Dandasanadrishti: nose

Pascimattanasana Bdrishti: toes

Pascimattanasana Adrishti: toes

Ardha Baddha Padma

Pascimattanasa drishti: toes

Janu Sirsasana A drishti: toes

Janu Sirsasana C drishti: toes

Maricasana B drishti: nose

Lolasana drishti: toes

Navasana then Lolasana x5

Janu Sirsasana B drishti: toes

Maricasana Cdrishti: side

Maricasana Ddrishti: side

Navasanadrishti: toes

Maricasana A drishti: nose

jump through Purvattanasana

drishti: nose

Tryanga Mukhaikapada Paschimattanasa

drishti: toes

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

Utthita HastaPandangustasana

drishti: toes

drishti: opposite side drishti: toes hands to waist Ardha Baddha Padmottanasana

drishti: nose

Utkatasanadrishti: thumbs

Virabhadrasana Adrishti: thumbs

Virabhadrasna Bdrishti:rmiddle finger

sapta drishti: thumbs

panca catvari satdrishti: navel

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 P R I M A R Y S E R I E S

Pandangustasanadrishti: nose

Urdhva Pascimattanasanadrishti: toes

Ubhaya Pandangustasanadrishti: up

Setubandhasanadrishti: opposite side exhale lower and repeat (total 3 times)

Closing Chant (Mangala Mantra)

Svasti Prajabhyah ParipalayantamNyayena Margena Mahim Mahisah

Go Brahmanebhyah Subhamastu NityamLokah Samastah Sukhino Bhavantu

Om Santih Santihi SantihiUrdhva Padmasana

drishti: 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

Standing Sequence

Seated Sequence

Finishing Sequence

Pascimottanasanadrishti: toes

drishti: toes

Pada Hastasanadrishti: nose

Supta Konasana: 5 breaths, then inhale, roll up, exhale lowerKurmasanadrishti: nose or 3rd eye

Supta Kurmasanadrishti: nose

lift up head to toesdrishti: nose

Upavistha Konasana: lift and look up drishti: nose

Baddha Konasana drishti: nose

Kukkutasana Bhujapidasanadrishti: nose

jump and cross ankles

roll clockwise in circle5/9 times

Garba Pindasanadrishti: nose

samasthiti

Always right side first

prepare

Always right side first

samasthiti samasthitinavadrishti: thumbs

saptapancatriniekamdrishti: thumbs

dve catvari satdrishti: navel

astau trini ekam drishti: thumbs

dve

Surya Namaskara A x 5 Surya Namaskara B x 5