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June 14, 2010 / Gabriel Azoulay

The postures

Primary Series Intermediate Series
  • Ashtanga Yoga Mantra chant in call and response
  • Surya Namaskara A – 3x
  • Surya Namaskara B – 3x
  • Padangusthasana
  • Padahastasana
  • Utthita Trikonasana A
  • Utthita Trikonasana B (Parivritta Trikonasana)
  • Utthita Parsvakonasana
  • Prasarita Padottanasana A
  • Prasarita Padottanasana B
  • Prasarita Padottanasana C
  • Prasarita Padottanasana D
  • Parsvottanasana
  • Utthita Hasta Padangushtasana
  • (Utthita Parsvasahita)
  • (Utthita Eka Padasana)
  • Ardha Baddha Padmottanasana
  • Utkatasana
  • Virabhadrasana A
  • Virabhadrasana B
  • (Dandasana)
  • Paschimattanasana A
  • Paschimattanasana C
  • Purvattanasana
  • Ardha Baddha Padma Paschimattanasana
  • Tiryan Mukha Eka Pada Paschimattanasana
  • Janusirsasana A
  • Janusirsasana B
  • Janusirsasana C
  • Marichasana A
  • Marichasana B
  • Marichasana C
  • Marichasana D
  • Navasana – 5x with lift only
  • Bujapidasana
  • Kurmasana
  • Supta Kurmasana
  • Garbha Pindasana – and rolling 5x
  • Kukkutasana
  • Baddha Konasana A
  • Upavishta Konansa A
  • Upavishta Konansa B
  • Supta Konasana
  • Supta Padangusthasana
  • (Supta Parsvashita)
  • (Chakrasana)
  • Ubhaya Padangusthasana
  • Urdhvamukha Paschimottanasana
  • Setu Bandhasana
  • (Chakrasana)
  • Urdhva Dhanurasana – 3x
  • (Chakrasana)
  • Paschimattanasana
  • (Tadaka Mudra) – 5 breaths
  • Sarvangasana – 10 breaths
  • Halasana – 8 breaths
  • Karnapidasana – 8 breaths
  • Urdhva Padmasana – 8 breaths
  • Pidasana – 8 breaths
  • Matsyasana – 8 breaths
  • Uttana Padasana – 8 breaths
  • (Chakrasana)
  • Sirsasana – 25 breaths
  • (Urdhva Dandasana A) – 10 breaths
  • Balasana (30 seconds) – uncounted
  • (Baddha Padmasana)
  • Yoga Mudra – 10 breaths
  • Padmasana (with Jnana Mudra) – 10 breaths
  • Utpluthi – 25 breaths
  • (Half vinyasa only)
  • Savasana
  • Ashtanga Yoga Mantra chant in call and response
  • Surya Namaskara A – 3x
  • Surya Namaskara B – 3x
  • Padangusthasana
  • Padahastasana
  • Utthita Trikonasana A
  • Utthita Trikonasana B (Parivritta Trikonasana)
  • Utthita Parsvakonasana
  • Prasarita Padottanasana A
  • Prasarita Padottanasana B
  • Prasarita Padottanasana C
  • Prasarita Padottanasana D
  • Parsvottanasana
  • (Half vinyasa only)
  • Pasasana
  • Krounchasana
  • Salabhasana A
  • Salabhasana B
  • Bhekasana
  • Dhanurasana
  • Parsva Dhanurasana
  • Dhanurasana
  • Ustrasana
  • Laghuvajrasana
  • Kapotasana A
  • Kapotasana B
  • Supta Vajrasana
  • Bakasana A
  • Bakasana B
  • Bharadvajasana
  • Ardha Matsyendrasana
  • Eka Pada Sirsasana
  • Dwi Pada Sirsasana
  • Yoga Nidrasana
  • (Chakrasana)
  • Tittibhasana A
  • Tittibhasana B
  • Tittibhasana C
  • Pincha Mayurasana
  • Karandavasana
  • Mayurasana
  • Nakrasana
  • Vatayanasana
  • Parighasana
  • Gomukasana A
  • Gomukasana B
  • Supta Urdhva Pada Vajrasana
  • Mukta Hasta Sirsasana A
  • Mukta Hasta Sirsasana B
  • Mukta Hasta Sirsasana C
  • Baddha Hasta Sirsasana A
  • Baddha Hasta Sirsasana B
  • Baddha Hasta Sirsasana C
  • Baddha Hasta Sirsasana D
  • Urdhva Dhanurasana – 3x
  • (Chakrasana)
  • Paschimattanasana
  • (Tadaka Mudra) – 5 breaths
  • Sarvangasana – 10 breaths
  • Halasana – 8 breaths
  • Karnapidasana – 8 breaths
  • Urdhva Padmasana – 8 breaths
  • Pidasana – 8 breaths
  • Matsyasana – 8 breaths
  • Uttana Padasana – 8 breaths
  • (Chakrasana)
  • Sirsasana – 25 breaths
  • (Urdhva Dandasana A) – 10 breaths
  • Balasana (30 seconds) – uncounted
  • (Baddha Padmasana)
  • Yoga Mudra – 10 breaths
  • Padmasana (with Jnana Mudra) – 10 breaths
  • Utpluthi – 25 breaths
  • (Half vinyasa only)
  • Savasana

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