Yoga Chikitsa

Utthita Hasta Padangushthasana, Utthita Parshvasahita, Utthita Hasta Padangushthasana B

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	nāsāgre	lift right leg, take big toe
2	EX		bend forward, chin to shinbone
	5BR	pādayoragre	Utthita Hasta Padangushthasana (उत्थित हस्त पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (right side)
3	IN	nāsāgre	lift head
4	EX		leg to the right, look over left shoulder
	5BR	pārśvadṛṣṭi	Utthita Parshvasahita (उत्थित पार्श्वसहित, Utthita Pārśvasahita) (right side)
5	IN	nāsāgre	leg forward
6	EX	pādayoragre	leg far up to the top, to forehead
7	IN		hands to waist
	5BR	nāsāgre	Utthita Hasta Padangushthasana (उत्थित हस्त पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (right side)
	(EX)		lower leg
8	IN	nāsāgre	lift left leg, take big toe
9	EX		bend forward
	5BR	pādayoragre	Utthita Hasta Padangushthasana (उत्थित हस्त पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (left side)
10	IN	nāsāgre	lift head
11	EX		leg to the left
	5BR	pārśvadṛṣṭi	Utthita Parshvasahita (उत्थित पार्श्वसहित, Utthita Pārśvasahita) (left side)
12	IN	nāsāgre	leg again forward
13	EX	pādayoragre	leg far up to the top, to forehead
14	IN		hands to waist
	5BR	nāsāgre	Utthita Hasta Padangushthasana (उत्थित हस्त पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (left side)
-	EX	nāsāgre	Samasthitih (समस्थितिः, Samasthitiḥ)

Ardha Baddha Padmottanasana

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	nāsāgre	lift right leg, put on left thigh, right hand behind back, bind
2	EX		bend forward, left hand beside left leg, chin to shinbone
	5BR	nāsāgre	Ardha Baddha Padmottanasana (अर्ध बद्ध पद्मोत्तानासन, Ardha Baddha Padmottānāsana) (right side)
3	IN	bhrūmadhye	lift head
	EX		stay in this position
4	IN	nāsāgre	left hand to hip, straighten up
5	EX	nāsāgre	lower right leg, lower arms
6	IN	nāsāgre	lift left leg, put on right thigh, left hand behind back, bind
7	EX		bend forward, right hand beside right leg, chin to shinbone
	5BR	nāsāgre	Ardha Baddha Padmottanasana (अर्ध बद्ध पद्मोत्तानासन, Ardha Baddha Padmottānāsana) (left side)
8	IN	bhrūmadhye	lift head
	EX		stay in this position
9	IN	nāsāgre	left hand to hip, straighten up
-	EX	nāsāgre	lower right leg, lower arms, Samastitih (समस्तितिः, Samastitiḥ)

Utkatasana

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN		jump forward, bend knees, place feet on the ground, arms go sideward up
	5BR	añguṣṭhamadhye	Utkatasana (उत्कटासन, Utkaṭāsana)
	EX		splay out fingers, reach with hands far to the front and bottom, knees stay bend
8	IN	nāsāgre	lift
9	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
10	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
11	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
12	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
13	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Virabhadrasana A, Virabhadrasana B

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
			left feet 45 degrees to the side, step right leg forward
7	IN		lift arms sideward, straighten up
	5BR	añguṣṭhamadhye	Virabhadrasana A (वीरभद्रासन, Vīrabhadrāsana) (right side)
8	EX		turn to the back
	5BR	añguṣṭhamadhye	Virabhadrasana A (वीरभद्रासन, Vīrabhadrāsana) (left side)
9	IN		lower arms forward, parallel to the ground, pull right hand straight to body, then stretch right arm
	5BR		Virabhadrasana B (वीरभद्रासन, Vīrabhadrāsana) (left side)
10	EX	hastāgre	turn forward
	5BR	hastāgre	Virabhadrasana B (वीरभद्रासन, Vīrabhadrāsana) (right side)
	EX		spread fingers, hands for to the front and bottom
11	IN	nāsāgre	lift, balance one leg first then the other in handstand
12	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
13	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
14	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
15	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
16	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Dandasana, Paschimottanasana A

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN		jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, get down slowly
	(IN)		put hands to the ground, to the left and right beside the body, back straight, legs straight
	5BR	nāsāgre	Dandasana (दण्डासन, Daṇḍāsana)
8	IN	bhrūmadhye	grab big toes, back straight
9	EX		lean elbows to the side, top of head goes in direction big toes
	5BR	pādayoragre	Paschimottanasana A (पश्चिमोत्तानासन, Paścimottānāsana)
10	IN	bhrūmadhye	stretch arms, straighten back
	EX		put hands onto the floor
11	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
12	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
13	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
14	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
15	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
16	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Paschimottanasana B

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN		jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, get slowly down
	(IN)	nāsāgre	put hands to the ground, to the left and right beside the body, back straight, legs straight
	5BR		Dandasana (दण्डासन, Daṇḍāsana)
8	IN	bhrūmadhye	coming from the top put hands around your feet, straight back
9	EX	pādayoragre	lean elbows to the side, top of head goes in direction big toes
	5BR		Paschimottanasana B (पश्चिमोत्तानासन, Paścimottānāsana)
10	IN	bhrūmadhye	straighten arms, lift back
	EX		put hands to the ground
11	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
12	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
13	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
14	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
15	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
16	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Paschimottanasana C

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN		jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, get slowly down
	(IN)	nāsāgre	put hands to the ground, to the left and right beside the body, back straight, legs straight
	5BR		Dandasana (दण्डासन, Daṇḍāsana)
8	IN	bhrūmadhye	hands grasp feet from the side, thump press root joint of big toe, straight back
9	EX	pādayoragre	lean elbows to the side, top of head goes in direction big toes
	5BR		Paschimottanasana C (पश्चिमोत्तानासन, Paścimottānāsana)
10	IN	bhrūmadhye	straighten arms, lift back
	EX		put hands to the ground
11	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
12	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
13	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
14	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
15	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
16	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Paschimottanasana D

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN		jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, get slowly down
	(IN)	nāsāgre	put hands to the ground, to the left and right beside the body, back straight, legs straight
	5BR		Dandasana (दण्डासन, Daṇḍāsana)
8	IN	bhrūmadhye	hands grasp feet from the side, left hand grasps joint of right hand, straight back
9	EX	pādayoragre	lean elbows to the side, top of head goes in direction big toes
	5BR		Paschimottanasana D (पश्चिमोत्तानासन, Paścimottānāsana)
10	IN	bhrūmadhye	straighten arms, lift back
	EX		put hands to the ground
11	IN		lift up balancing on straight arms, bend legs in the air
12	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
13	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
14	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
15	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
16	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Purvottanasana

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, get slowly down, hands behind back
8	IN		lift hip, stretch legs, toes to the ground
	5BR	bhrūmadhye	Purvottanasana (पूर्वोत्तानासन, Pūrvottānāsana)
9	EX	nāsāgre	lower down, contract
10	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
11	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
12	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
13	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
14	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
15	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Ardha Baddha Padma Paschimottanasana

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, get slowly down, right leg in half Lotus
	(IN)	bhrūmadhye	right hand behind back, grab right foot, left hand to the front, grab left foot, straight back
8	EX		bend left elbow to the side, chin towards shinbone, top of skull towards back of foot
	5BR	pādayoragre	Ardha Baddha Padma Paschimottanasana (अर्ध बद्ध पद्म पश्चिमोत्तानासन, Ardha Baddha Padma Paścimottānāsana) (right side)
9	IN	bhrūmadhye	stretch left arm, lift head, straight back
	EX		lower down, hands onto the floor
10	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
11	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
12	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
13	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
14	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, get slowly down, left leg in half Lotus
	(IN)	bhrūmadhye	left hand behind back, grab left foot, right hand to the front, grab right foot, straight back
15	EX		bend right elbow to the side, chin towards shinbone, top of skull towards back of foot
	5BR	pādayoragre	Ardha Baddha Padma Paschimottanasana (अर्ध बद्ध पद्म पश्चिमोत्तानासन, Ardha Baddha Padma Paścimottānāsana) (left side)
16	IN	bhrūmadhye	stretch right arm, lift head, straight back
	EX		contract, hands onto the floor
17	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
18	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
19	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
20	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
21	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
22	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Tiryam Mukha Eka Pada Paschimottanasana

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, leave rechtes leg bowed, get down slowly
	(IN)	bhrūmadhye	put both hands around left foot, left hand grabs joint of right hand
8	EX		bend elbows to the side, chin to shin, top of skull towards back of foot
	5BR	pādayoragre	Triryang Mukha Eka Pada Paschimottanasana (त्रिर्यन्ग्मुखएकपाद पश्चिमोत्तानासन, Triryang-Mukha-Eka-Pāda Paścimottānāsana) (right side)
9	IN		stretch arms, lift head, straight back
	EX		contract, hands onto the floor
10	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
11	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
12	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
13	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
14	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)	nāsāgre	jump through, leave left leg bend, get slowly down
	(IN)	bhrūmadhye	put both hands around right foot, right hand grasps joint of left hand
15	EX		bend elbows to the side, chin to shin, top of skull towards back of foot
	5BR	pādayoragre	Triryang Mukha Eka Pada Paschimottanasana (त्रिर्यन्ग्मुखएकपाद पश्चिमोत्तानासन, Triryang-Mukha-Eka-Pāda Paścimottānāsana) (left side)
16	IN	bhrūmadhye	stretch arms, lift head, straight back
	EX	nāsāgre	contract, hands onto the floor
17	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
18	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
19	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
20	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
21	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
22	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Janu Shirshasana A

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, get slowly down, put right foot at inside of thigh
	(IN)	bhrūmadhye	put both hands around left foot, left hand grasps joint of right hand
8	EX		bend elbows to the side, chin to shin, top of skull towards back of foot
	5BR	pādayoragre	Janu Shirshasana A (जानु शीर्षासन, Jānu Śīrṣāsana) (right side)
9	IN	bhrūmadhye	stretch arms, lift head, straight back
	EX		contract, hands onto the floor
10	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
11	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
12	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
13	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
14	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, get slowly down, put left foot at inside of thigh
	(IN)	bhrūmadhye	put both hands around right foot, right hand grasps joint of left hand
15	EX		bend elbows to the side, chin to shin, top of skull towards back of foot
	5BR	pādayoragre	Janu Shirshasana A (जानु शीर्षासन, Jānu Śīrṣāsana) (left side)
16	IN	bhrūmadhye	stretch arms, lift head, straight back
	EX		contract, hands onto the floor
17	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
18	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
19	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
20	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
21	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
22	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Janu Shirshasana B

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, get slowly down, put right foot at inside of thigh
	(IN)	bhrūmadhye	lift hip, sit on right foot, toes continue to point forward, put both hands around left foot, left hand grasps joint of right hand
8	EX		bend elbows to the side, chin to shin, top of skull towards back of foot
	5BR	pādayoragre	Janu Shirshasana B (जानु शीर्षासन, Jānu Śīrṣāsana) (right side)
9	IN	bhrūmadhye	stretch arms, lift head, straight back
	EX		contract, hands onto the floor
10	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
11	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
12	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
13	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
14	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)	nāsāgre	jump through, get slowly down, put left foot at inside of thigh
	(IN)	bhrūmadhye	lift hip, sit on left foot setzen, toes continue to point forward, put both hands around right foot, right hand grasps joint of left hand
15	EX		bend elbows to the side, chin to shin, top of skull towards back of foot
	5BR	pādayoragre	Janu Shirshasana B (जानु शीर्षासन, Jānu Śīrṣāsana) (left side)
16	IN	bhrūmadhye	stretch arms, lift head, straight back
	EX		contract, hands onto the floor
17	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
18	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
19	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
20	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
21	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
22	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Janu Shirshasana C

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)	nāsāgre	jump through, get slowly down, put right foot at inside of thigh
	(IN)	bhrūmadhye	stand up the right foot, push hip forward, put both hands around left foot, left hand grasps joint of right hand
8	EX		bend elbows to the side, chin to shin, top of skull towards back of foot
	5BR	pādayoragre	Janu Shirshasana C (जानु शीर्षासन, Jānu Śīrṣāsana) (right side)
9	IN	bhrūmadhye	stretch arms, lift head, straight back
	EX		contract, hands onto the floor
10	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
11	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
12	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
13	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
14	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, get slowly down, put left foot at inside of thigh
	(IN)	bhrūmadhye	stand up the left foot, push hip forward, put both hands around right foot, right hand grasps joint of left hand
15	EX		bend elbows to the side, chin to shin, top of skull towards back of foot
	5BR	pādayoragre	Janu Shirshasana C (जानु शीर्षासन, Jānu Śīrṣāsana) (left side)
16	IN	bhrūmadhye	stretch arms, lift head, straight back
	EX		contract, hands onto the floor
17	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
18	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
19	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
20	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
21	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
22	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Marichyasana A

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, get slowly down, pull back and bend right leg, stretch out right arm far forward
	(IN)	bhrūmadhye	put right arm around right knee, clasp hands behind back, straight back
8	EX		chin to shin, top of skull towards back of foot
	5BR	pādayoragre	Marichyasana A (मरीच्यासन, Marīcyāsana) (right side)
9	IN	bhrūmadhye	lift head, straight back
	EX		contract, hands onto the floor
10	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
11	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
12	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
13	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
14	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, get slowly down, pull back and bend left leg, stretch out left arm far forward
	(IN)	bhrūmadhye	put left arm around left knee, clasp hands behind back, straight back
15	EX		chin to shin, top of skull towards back of foot
	5BR	pādayoragre	Marichyasana A (मरीच्यासन, Marīcyāsana) (left side)
16	IN	bhrūmadhye	lift head, straight back
	EX		contract, hands onto the floor
17	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
18	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
19	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
20	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
21	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
22	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Marichyasana B

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, get slowly down, left foot in half Lotus, pull back and bend right leg, stretch out right arm far forward
	(IN)	bhrūmadhye	put right arm around right knee, clasp hands behind back, straight back
8	EX		chin to shin, top of skull towards back of foot
	5BR	nāsāgre	Marichyasana B (मरीच्यासन, Marīcyāsana) (right side)
9	IN	bhrūmadhye	lift head, straight back
	EX		contract, hands onto the floor
10	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
11	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
12	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
13	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
14	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, get slowly down, right foot in half Lotus, pull back and bend left leg, stretch out left arm far forward
	(IN)	bhrūmadhye	put left arm around left knee, clasp hands behind back, straight back
15	EX		chin to shin, top of skull towards back of foot
	5BR	nāsāgre	Marichyasana B (मरीच्यासन, Marīcyāsana) (left side)
16	IN	bhrūmadhye	lift head, straight back
	EX		contract, hands onto the floor
17	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
18	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
19	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
20	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
21	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
22	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Marichyasana C

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, get slowly down, pull back and bend right leg, put right hand on knee,
	(IN)		turn to the right, stretch out left arm far forward over right knee, bind
	5BR	pārśvadṛṣṭi	Marichyasana C (मरीच्यासन, Marīcyāsana) (right side)
	EX		untie hands, put right hand on right knee, turn to the front, prop up hands
8	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
9	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
10	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
11	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
12	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, get slowly down, pull back and bend left leg, put left hand on knee,
	(IN)		turn to the right, stretch out right arm far forward over left knee, bind
	5BR	pārśvadṛṣṭi	Marichyasana C (मरीच्यासन, Marīcyāsana) (left side)
	EX		untie hands, put left hand on left knee, turn to the front, prop up hands
13	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
14	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
15	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
16	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
17	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
18	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Marichyasana D

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, get slowly down, left foot in half Lotus, pull back and bend right leg, transfer weight onto left thigh, put right hand onto right knee,
	(IN)		turn to the right, stretch out left arm far forward over right knee
	(EX)		bind
	(IN)		turn
	5BR	pārśvadṛṣṭi	Marichyasana D (मरीच्यासन, Marīcyāsana) (right side)
	EX		untie hands, put right hand on right knee, turn to the front, prop up hands
8	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
9	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
10	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
11	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
12	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, get slowly down, right foot in half Lotus, pull back and bend left leg, transfer weight onto right thigh, put left hand onto left knee,
	(IN)		turn to the left, stretch out right arm far forward over left knee
	(EX)		bind
	(IN)		turn
	5BR	pārśvadṛṣṭi	Marichyasana D (मरीच्यासन, Marīcyāsana) (left side)
	EX		untie hands, put left hand on left knee, turn to the front, prop up hands
13	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
14	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
15	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
16	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
17	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
18	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Navasana

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)	nāsāgre	jump through, legs extended to the top, get slowly down
	(IN)	pādayoragre	arms parallel to the floor
	5BR	pādayoragre	Navasana (नावासन, Nāvāsana)
	EX	nāsāgre	prop up hands
8	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
9	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
10	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
11	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
12	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
13	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Bhuja Pidasana

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)	nāsāgre	lower legs over upper arms, cross your legs
	(IN)	bhrūmadhye	open chest
8	EX	nāsāgre	point feet, dive through to the back, chin close to the floor
	5BR	nāsāgre	Bhuja Pidasana (भुजपीडासन, Bhuja-Pīḍāsana)
9	IN	bhrūmadhye	roll upwards again, stretch legs, Tittibhasana (तित्तिभासन, Tittibhāsana)
10	(EX)		bend legs, Bakasana (बकासन, Bakāsana)
	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
11	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
12	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
13	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
14	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
15	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Kurmasana, Supta Kurmasana

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		lower legs over upper arms
	(IN)		stretch legs, Tittibhasana (तित्तिभासन, Tittibhāsana)
	EX	bhrūmadhye	lower down, arms to the side, lift heels from ground
	5BR	bhrūmadhye	Kurmasana (कूर्मासन, Kūrmāsana)
	EX		prop up hands under the knees
8	(IN)		lift, stretch legs, Tittibhasana (तित्तिभासन, Tittibhāsana)
	(EX)		left foot behind head, Eka Pada Shirshasana (एकपाद शीर्षासन, Eka-Pāda Śīrṣāsana)
	(IN)	nāsāgre	lift
	(EX)		right foot behind head, Dvi Pada Shirshasana (द्विपाद शीर्षासन, Dvi-Pāda Śīrṣāsana)
	(IN)	nāsāgre	lift
9	EX		roll forward, lower down
	5BR	bhrūmadhye	Supta Kurmasana (सुप्त कूर्मासन, Supta Kūrmāsana)
	EX		put up hands under knees, lift, Dvi Pada Shirshasana (द्विपाद शीर्षासन, Dvi-Pāda Śīrṣāsana)
10	IN	nāsāgre	stretch legs, Tittibhasana (तित्तिभासन, Tittibhāsana)
11	EX		bend knees, Bakasana (बकासन, Bakāsana), stretch arms
	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
12	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
13	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
14	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
15	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
16	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Garbha Pindasana

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, set down
	(IN)		extended legs in Dandasana (दण्डासन, Daṇḍāsana)
8	EX		fold legs into Lotus Posture, push hands through to chin
	5BR	nāsāgre	Garbha Pindasana (गर्भ पिण्डासन, Garbha Piṇḍāsana)
9	EX	nāsāgre	hands to chin, roll backwards
	(IN)		roll upwards, repeat 9 times, turning clockwise 360 degrees
	(EX)		pull out arms
10	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
11	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
12	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
13	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
14	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
15	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Kukkutasana

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, set down
	(IN)		extended legs in Dandasana (दण्डासन, Daṇḍāsana)
8	EX	nāsāgre	fold legs into Lotus Posture, push hands through to chin
9	IN		lift, balance on hands
	5BR	nāsāgre	Kukkutasana (कुक्कुटासन, Kukkuṭāsana), if possible execute Nauli
	(EX)		pull out arms
10	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
11	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
12	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
13	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
14	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
15	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Baddha Konasana A, Baddha Konasana B, Baddha Konasana C

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		lower down, turn soles of feet against one another, grab ankles
	(IN)		straight back, turn soles of feet apart from each other, push heels together
8	EX		navel to heels, chin to floor
	5BR	bhrūmadhye	Baddha Konasana A (बद्ध कोणासन, Baddha Koṇāsana)
9	IN	nāsāgre	sit up again
10	EX		round back, forehead to toes
	5BR	nāsāgre	Baddha Konasana B (बद्ध कोणासन, Baddha Koṇāsana)
11	IN		sit up again, straight back
	5BR	nāsāgre	Baddha Konasana C (बद्ध कोणासन, Baddha Koṇāsana)
	(EX)		place hands on floor
12	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
13	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
14	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
15	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
16	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
17	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Upavishtha Konasana A, Upavishtha Konasana B

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		stretch legs to side, set down,
	(IN)		grab outside of feet, thumb to root joint of big toe, straight back, lift head
8	EX		get flat down
	5BR	nāsāgre	Upavishtha Konasana A (उपविष्ठ कोणासन, Upaviṣṭha Koṇāsana)
9	IN		lift head, untie hands, arms horizontal
	(EX)		lift straightened legs, grab feet from the outside
	5BR	ūrdhvadṛṣṭi	Upavishtha Konasana B (उपविष्ठ कोणासन, Upaviṣṭha Koṇāsana)
	(EX)		prop hands on the floor
10	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
11	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
12	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
13	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
14	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
15	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Supta Konasana

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, lay down flat on the back
8	IN		lift both legs, feet far apart
	(EX)		grab big toes
	5BR	nāsāgre	Supta Konasana (सुप्त कोणासन, Supta Koṇāsana)
9	IN	ūrdhvadṛṣṭi	roll upward, legs stay extended, balance on your bottom for a short while
	(EX)	nāsāgre	put down forward
10	IN	bhrūmadhye	stretch arms, straight back, lift head
	(EX)		place hands on the floor
11	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
12	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
13	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
14	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
15	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
16	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Supta Padangushthasana, Supta Parshvasahita

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)	nāsāgre	jump through, lay down flat on back
8	IN		lift right leg, right hand grabs right big toe, head stays on floor
9	EX		chin to shin
	5BR	pādayoragre	Supta Padangushthasana (सुप्त पादान्गुष्ठासन, Supta Pādānguṣṭhāsana)
10	IN	pādayoragre	head back to floor again
11	EX		put right leg down at right side
	5BR	pārśvadṛṣṭi	Supta Parshvasahita (सुप्त पार्श्वसहित, Supta Pārśvasahita)
12	IN	pādayoragre	lift right leg, head remains on floor
13	EX	pādayoragre	chin again to shin in Supta Padangushthasana (सुप्त पादान्गुष्ठासन, Supta Pādānguṣṭhāsana)
14	IN	pādayoragre	put down head
15	EX	nāsāgre	lay down flat on back
16	IN	pādayoragre	lift left leg, left hand grabs left big toe, head stays on floor
17	EX		chin to shin
	5BR	pādayoragre	Supta Padangushthasana (सुप्त पादान्गुष्ठासन, Supta Pādānguṣṭhāsana)
18	IN	pādayoragre	head back to floor
19	EX		put left leg down at left side
	5BR	pārśvadṛṣṭi	Supta Parshvasahita (सुप्त पार्श्वसहित, Supta Pārśvasahita)
20	IN	pādayoragre	lift left leg, head remains on floor
21	EX	pādayoragre	chin again to shin in Supta Padangushthasana (सुप्त पादान्गुष्ठासन, Supta Pādānguṣṭhāsana)
22	IN	pādayoragre	put down head
23	EX	nāsāgre	lay down flat on back
24	IN	nāsāgre	roll back, lift up, Chakrasana (चक्रसन, Cakrasana)
	EX		lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
25	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
26	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
27	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
28	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Ubhaya Padangushthasana

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, lay down flat on back
8	IN	nāsāgre	lift both legs, feet stay together
	(EX)		grab big toes
9	IN		roll upward with legs straight, balance on your bottom
	5BR	ūrdhvadṛṣṭi	Ubhaya Padangushthasana (उभय पादान्गुष्ठासन, Ubhaya Pādānguṣṭhāsana)
	(EX)		prop hands on floor
10	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
11	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
12	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
13	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
14	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
15	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Urdhva Mukha Paschimottanasana

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, lay down flat on back
8	IN	nāsāgre	lift both legs, feet stay together
	(EX)		grab outside of feet
9	IN	ūrdhvadṛṣṭi	roll upward with legs straight, balance for a short while on your bottom
10	EX		elbows to the side, shin to chinbones
	5BR	pādayoragre	Urdhva Mukha Paschimottanasana (ऊर्ध्वमुख पश्चिमोत्तानासन, Ūrdhva-Mukha Paścimottānāsana)
11	IN	ūrdhvadṛṣṭi	stretch arms, lift head, straight back
	(EX)		prop hands on floor
12	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
13	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
14	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
15	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
16	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
17	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Setu Bandhasana

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, lay down flat on back
8	IN	nāsāgre	lift legs and arms
	(EX)		cross arms in front of chest, hands to opposite shoulder, angle feet a bit, bend knees slightly
9	IN		lift body, straight legs, create body tension
	5BR	nāsāgre	Setu Bandhasana (सेतु बन्धासन, Setu Bandhāsana)
10	EX	nāsāgre	lay again down on back
11	IN	nāsāgre	roll back, lift up, Chakrasana (चक्रसन, Cakrasana)
	EX		lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
12	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
13	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
14	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
15	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Urdhva Dhanurasana, Chakrasana

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		lay down on back
8	IN	nāsāgre	lift arms and legs
	(EX)		hands beside ears, put feet close to your bottom to the floor
9	IN		lift body in backbend
	5BR	bhrūmadhye	Urdhva Dhanurasana (ऊर्ध्व धनुरासन, Ūrdhva Dhanurāsana)
			down and up, repeat Urdhva Dhanurasana (ऊर्ध्व धनुरासन, Ūrdhva Dhanurāsana) 5 times
10	EX	nāsāgre	down
11	IN	nāsāgre	roll back, lift up, Chakrasana (चक्रसन, Cakrasana)
	EX		lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
12	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
13	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
14	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
15	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

Paschimottanasana

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, get down, stretch legs, Dandasana (दण्डासन, Daṇḍāsana)
8	IN	bhrūmadhye	grab around feet, lift head, straight back
9	EX		get down over the legs
	5BR	pādayoragre	Paschimottanasana (पश्चिमोत्तानासन, Paścimottānāsana)
10	IN	bhrūmadhye	lift head, stretch arms, straight back
	(EX)	nāsāgre	put hands onto floor, contract
11	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
12	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
13	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
14	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
15	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
16	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)