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Practice Sheets Yoga

The document outlines the primary series of Ashtanga yoga including Surya Namaskara A and B, standing poses, seated poses, backbends, finishing poses, and relaxation. It provides the Sanskrit names and instructions for holding each pose for 5-10 breaths while transitioning between poses with vinyasa. The primary series is designed to build strength, flexibility, and mindfulness through a consistent flow of linked postures.

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patakas89
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195 views6 pages

Practice Sheets Yoga

The document outlines the primary series of Ashtanga yoga including Surya Namaskara A and B, standing poses, seated poses, backbends, finishing poses, and relaxation. It provides the Sanskrit names and instructions for holding each pose for 5-10 breaths while transitioning between poses with vinyasa. The primary series is designed to build strength, flexibility, and mindfulness through a consistent flow of linked postures.

Uploaded by

patakas89
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Ashtnga Yoga Chikits

Primary Series
Srya Namaskra A

Expire
Samasthitihi Inspire Inspire
Uttnsana

Inspire Expire inhale/exhale 5 fois


Expire
rdhva Mukha vnsana Adho Mukha vnsana
Chaturanga Dandsana

Inspire Expire Inspire Expire


Uttnsana Samasthitihi

www.AshtangaYogaParis.fr
Linda Munro & Grald Disse

1
Srya Namaskra B

Samasthitihi Inspire Expire Inspire Expire


Utkatsana Uttnsana Chaturanga Dandsana

Inspire Expire Inspire Expire


rdhva Mukha vnsana Adho Mukha vnsana Vrabhadrsana A Chaturanga Dandsana

Inspire Expire
Inspire Expire
Vrabhadrsana A Chaturanga Dandsana
rdhva Mukha vnsana Adho Mukha vnsana

Expire inhale/exhale 5 fois Expire


Inspire Inspire
Adho Mukha vnsana Uttnsana
rdhva Mukha vnsana

www.AshtangaYogaParis.fr
Inspire Expire Linda Munro & Grald Disse
Utkatsana Samasthitihi

2
Sequence Debout

5 10 respirations pour chaque position


Ltoile indique venez en samasthiti lavant du tapis

Pdngusthsana & Pdahastsana Utthita & Parivritti Trikonsana Utthita & Parivritti Prvakonsana

Prasrita Padottnsana A, B, C, D

Prvottnsana Utthita Hasta Pdngusthsana A, B, C

Ardha Baddha Utkatsana Vrabhadrsana A & B


Padmottnsana
Surya Namaskara A
avant et aprs
Utkatsana

www.AshtangaYogaParis.fr
Linda Munro & Grald Disse

3
Primary Series
5 10 respirations pour chaque position
Ltoile indique vinyasa

Dandsana Pachimottnsana A, B, C Prvottnsana

Ardha Baddha Padma Pachimottnsana Trianga Mukhaikapda Pachimottnsana

Jnu rssana A, B, C

Marchysana A, B, C, D

Nvsana - 5 fois levez entre chaque Bhujapdsana

Krmsana Supta Krmsana Levez et Tittibhsana et sautez

www.AshtangaYogaParis.fr
Linda Munro & Grald Disse

4
Garbha Pindsana Roulez 9 fois Kukkutsana

Baddha Konsana A, B, C

Upavista Konsana A & B

Supta Konsana transitions

Supta Pdngusthsana A, B, C

transition Ubhaya Pdngusthsana transition rdhva Mukha


Pachimottnsana

www.AshtangaYogaParis.fr
Linda Munro & Grald Disse

Setu Bandhsana

5
Finishing Sequence

rdhva Dhanursana Pachimottnsana


3 fois - 5 respirations 10 respirations

Salamba Sarvngsana Halsana Karnapdsana


10 - 25 respirations 10 respirations

rdhva Padmsana Pndsana Matsysana Uttna Padsana

rsana rdhva Dandsana


Balsana
10 - 25 respirations 5 respirations

Yoga Mdr Baddha Padmsana Panmsana Padmsana Uthplutihi


10 - 20 respirations

avsana
10 30 minutes www.AshtangaYogaParis.fr
Linda Munro & Grald Disse

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