Nadi Shodhana (Sodhana): the intermediate series of Ashtanga Yoga

Pashasana

Vinyāsa	breath	Dr̥ṣṭi	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, bend your knees until you are in a crouching position, right arm around your knees, twist to the left, grab hands behind your back
	5BR	pārśvadr̥ṣṭi	Pashasana (पाशासन, Pāśāsana)
	(EX)		move back to the centre
8	IN		left arm around your knees, twist to the right, grab hands behind your back
	(EX)		move back to the centre, place the hands on the floor
9	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
10	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
11	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
12	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
13	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
14	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)

Krounchasana

Vinyāsa	breath	Dr̥ṣṭi	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)		swing through, place right foot beside your right hip on the floor, bring left foot up, straighten the leg
	(IN)		grab the left foot, look up, straighten the spine
8	EX		chin to shinbone
	5BR	pādayoragre	Krounchasana (क्रोउन्चासन, Krouncāsana)
9	IN		straighten the arms, look up, spine straight
	(EX)		place the hands on the floor, left leg remains straight up
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)		swing through, place left foot beside your left hip on the floor, bring right foot up, straighten the leg
	(IN)		grab the right foot, look up, straighten the spine
15	EX		chin to shinbone
	5BR	pādayoragre	Krounchasana (क्रोउन्चासन, Krouncāsana)
16	IN		straighten the arms, look up, spine straight
	(EX)		place the hands on the floor, right leg remains straight up
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)

Shalabhasana [A], Shalabhasana [B]

Vinyāsa	breath	Dr̥ṣṭi	explanation of movement
1	IN	bhrūmadhye	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		lift your head and legs
	5BR	nāsāgre	Shalabhasana [A] (शलभासन [अ], Śalabhāsana [A])
	(EX)		turn your hands, palms facing up
6	IN		activate your back again, lift your head and legs
	5BR	nāsāgre	Shalabhasana [A] (शलभासन [अ], Śalabhāsana [A])
	(EX)	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
7	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
8	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
9	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
10	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)

Bhekasana

Vinyāsa	breath	Dr̥ṣṭi	explanation of movement
1	IN	bhrūmadhye	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		lift the feet off the floor
	(EX)		grab feet, turn the hands, bring fingers and toes left and right down towards the floor at the outside of your hip
	(IN)		open your chest wide
	5BR	nāsāgre	Bhekasana (भेकासन, Bhekāsana)
	(EX)	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
6	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
7	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
8	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
9	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)

Dhanurasana

Vinyāsa	breath	Dr̥ṣṭi	explanation of movement
1	IN	bhrūmadhye	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		lift the feet off the floor
	(EX)		grab your ankles, heels together
	(IN)		open the chest, lift the knees
	5BR	nāsāgre	Dhanurasana (धनुरासन, Dhanurāsana)
	(EX)	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
6	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
7	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
8	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
9	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)

Parshva Dhanurasana

Vinyāsa	breath	Dr̥ṣṭi	explanation of movement
1	IN	bhrūmadhye	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		lift the feet off the floor
	(EX)		grab your ankles, heels together
	(IN)	nāsāgre	open the chest, lift the knees into Dhanurasana (धनुरासन, Dhanurāsana)
6	EX		roll onto the right side
	5BR	ūrdhvadr̥ṣṭi	Parshva Dhanurasana (पार्श्व धनुरासन, Pārśva Dhanurāsana)
7	IN		roll back up into Dhanurasana (धनुरासन, Dhanurāsana)
8	EX		roll onto the left side
	5BR	ūrdhvadr̥ṣṭi	Parshva Dhanurasana (पार्श्व धनुरासन, Pārśva Dhanurāsana)
9	IN		roll back towards the centre
	5BR	nāsāgre	Dhanurasana (धनुरासन, Dhanurāsana)
	(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)

Ushtrasana

Vinyāsa	breath	Dr̥ṣṭi	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 into a kneeling position
	(IN)		place hands on the iliac crest, bend back
8	EX		let your arms hang, grab the heels
	5BR	bhrūmadhye	Ushtrasana (उष्ट्रासन, Uṣṭrāsana)
9	IN		hands on waist, come up
	(EX)		kneel forward, head to knees, place 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)

Laghu-Vajrasana

Vinyāsa	breath	Dr̥ṣṭi	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 into a kneeling position
	(IN)		place hands on the iliac crest, bend back
8	EX		let your hands slide down on the front of your thighs down, then grab the heels, head touches the ground
	5BR	bhrūmadhye	Laghu-Vajrasana (ळघुवज्रासन, Laghu-Vajrāsana)
9	IN		slide the hands back forward towards the knees, come up, hands on waist
	(EX)		kneel forward, head to knees, place 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)

Kapotasana [A], Kapotasana [B], Kapotasana [B]

Vinyāsa	breath	Dr̥ṣṭi	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 into a kneeling position
	(IN)		place hands on the iliac crest, bend back
8	EX		let the hands hang down over the top of the head, grab your heels
	5BR	bhrūmadhye	Kapotasana [A] (कपोतासन [अ], Kapotāsana [A])
9	IN		straighten the arms
	5BR	bhrūmadhye	Kapotasana [B] (कपोतासन [ब्], Kapotāsana [B])
	(EX)		release the heels
10	IN		come up, hands on the waist
	(EX)		kneel forward, head to knees, 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 Vajrasana

Vinyāsa	breath	Dr̥ṣṭi	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)		swing through, sit down
	(IN)		straight legs in Dandasana (दण्डासन, Daṇḍāsana)
8	EX		cross your legs in lotus position
	(IN)		bring your arms to your feet behind your back into Baddha Padmasana (बद्ध पद्मासन, Baddha Padmāsana)
9	EX		(Here you will need the assistance of another yogi to hold your knees down onto the floor) lower down
	5BR	nāsāgre	Supta Vajrasana (सुप्त वज्रासन, Supta Vajrāsana)
	(IN)		sit up again
	(EX)		repeat 3-5 times, bend back
	5BR	nāsāgre	then once again Supta Vajrasana (सुप्त वज्रासन, Supta Vajrāsana)
	(IN)		sit up again (If you were assisted, then this is the right moment to say thank you to your partner)
	(EX)		place 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)

Bakasana [A]

Vinyāsa	breath	Dr̥ṣṭi	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)		squat down
	(IN)		place knees on your upper arms close to the armpits, lift the feet, straighten the arms
	5BR	nāsāgre	Bakasana [A] (बकासन [अ], Bakāsana [A])
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)

Bakasana [B]

Vinyāsa	breath	Dr̥ṣṭi	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 knees
	5BR	nāsāgre	Bakasana [B] (बकासन [ब्], Bakāsana [B])
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)

Bharadvajasana

Vinyāsa	breath	Dr̥ṣṭi	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)		swing through, sit down
	(IN)		straight legs in Dandasana (दण्डासन, Daṇḍāsana)
8	EX		place your left leg on the floor outside your left hip, place right foot in a lotus position
	(IN)		twist to the right
	5BR	pārśvadr̥ṣṭi	Bharadvajasana (भरद्वाजासन, Bharadvājāsana)
	(EX)		turn back to the centre, place hands on the floor
9	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
10	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
11	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
12	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
13	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		swing through, sit down
	(IN)		straight legs in Dandasana (दण्डासन, Daṇḍāsana)
14	EX		place your right leg on the floor outside your right hip, place left foot in a lotus position
	(IN)		twist to the left
	5BR	pārśvadr̥ṣṭi	Bharadvajasana (भरद्वाजासन, Bharadvājāsana)
	(EX)		turn back to the centre, place hands on the floor
15	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
16	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
17	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
18	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
19	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
20	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 Matsyendrasana

Vinyāsa	breath	Dr̥ṣṭi	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)		swing through, sit down
	(IN)		straight legs in Dandasana (दण्डासन, Daṇḍāsana)
8	EX		bend your left leg, place right foot on the floor outside your left knee
	(IN)		bring left arm over the right knee, turn far to the right
	5BR	pārśvadr̥ṣṭi	Ardha Matsyendrasana (अर्ध मत्स्येन्द्रासन, Ardha Matsyendrāsana)
	(EX)		turn back to the centre, place hands on the floor
9	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
10	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
11	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
12	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
13	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		swing through, sit down
	(IN)		straight legs in Dandasana (दण्डासन, Daṇḍāsana)
14	EX		bend your right leg, place left foot on the floor outside your right knee
	(IN)		bring right arm over your left knee, turn far to the left
	5BR	pārśvadr̥ṣṭi	Ardha Matsyendrasana (अर्ध मत्स्येन्द्रासन, Ardha Matsyendrāsana)
	(EX)		turn back to the centre, place hands on the floor
15	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
16	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
17	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
18	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
19	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
20	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)

Eka-Pada Shirshasana

Vinyāsa	breath	Dr̥ṣṭi	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)		sit down, bring right leg over the right arm, place the foot behind the head
	(IN)	nāsāgre
8	EX		bend forward, take both hands around the left foot
	5BR	pādayoragre	Eka-Pada Shirshasana (एकपाद शीर्षासन, Eka-Pāda Śīrṣāsana)
9	IN	nāsāgre	sit up again, bring hands together in front of your heart
	(EX)		place 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	nāsāgre	jump forward balancing on straight arms, bend legs in the air, left leg over left arm
	(EX)		sit down again, bring left leg over the left arm, place the foot behind the head
	(IN)	nāsāgre	bring hands together in front of your heart
15	EX		bend forward, take both hands around the right foot
	5BR	pādayoragre	Eka-Pada Shirshasana (एकपाद शीर्षासन, Eka-Pāda Śīrṣāsana)
16	IN	nāsāgre	sit up again, bring hands together in front of your heart
	(EX)		place hands on 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)

Dvi-Pada Shirshasana

Vinyāsa	breath	Dr̥ṣṭi	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)		place straight legs on you upper arms into Tittibhasana (टिट्टिभासन, Ṭiṭṭibhāsana), then sit down, shift your feet behind the head, bring hands together in front of your heart
	5BR	nāsāgre	Dvi-Pada Shirshasana (द्विपाद शीर्षासन, Dvi-Pāda Śīrṣāsana)
8	IN		place hands on the floor
	(EX)		lift up with your feet behind the head
	(IN)		straighten the legs into Tittibhasana (टिट्टिभासन, Ṭiṭṭibhāsana)
9	EX		bend the legs into Bakasana (बकासन, Bakāsana)
	(IN)	nāsāgre	lift up balancing on straight arms, bend legs in the air
10	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
11	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
12	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
13	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
14	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)

Yoga-Nidrasana

Vinyāsa	breath	Dr̥ṣṭi	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)		swing through, lay down
8	IN		lift both legs
	(EX)		bring left foot first, then right foot behind the head
	5BR	bhrūmadhye	Yoga-Nidrasana (योगनिद्रासन, Yoga-Nidrāsana)
9	IN	nāsāgre	roll back, lift up, Chakrasana (चक्रसन, Cakrasana)
	EX		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)

Tittibhasana [A], Tittibhasana [B], Tittibhasana ["]

Vinyāsa	breath	Dr̥ṣṭi	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)		place straight legs on your upper arms
	5BR	nāsāgre	Tittibhasana [A] (टिट्टिभासन [अ], Ṭiṭṭibhāsana [A])
8	EX		lift buttocks, legs stay straight, place feet on the floor into Tittibhasana [B] (टिट्टिभासन [ब्], Ṭiṭṭibhāsana [B])
9	(IN)		lift foot, walk 5 steps forward and 5 steps back
	(EX)		place foot on the floor
	(IN)	nāsāgre	come back into Tittibhasana [B] (टिट्टिभासन [ब्], Ṭiṭṭibhāsana [B])
	EX		grab your ankles
	5BR	nāsāgre	Tittibhasana ["] (टिट्टिभासन ["], Ṭiṭṭibhāsana ["])
10	IN		lower your hip, lift feet in Tittibhasana [A] (टिट्टिभासन [अ], Ṭiṭṭibhāsana [A])
11	EX		bend the legs in Bakasana (बकासन, Bakāsana)
	(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)

Pincha Mayurasana

Vinyāsa	breath	Dr̥ṣṭi	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)		place forearms parallel towards each other on the floor
8	IN		lift up your legs
	5BR	nāsāgre	Pincha Mayurasana (पिन्च मयूरासन, Pinca Mayūrāsana)
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)

Karandavasana

Vinyāsa	breath	Dr̥ṣṭi	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)		place forearms parallel towards each other on the floor
8	IN	nāsāgre	lift up your legs Pincha Mayurasana (पिन्च मयूरासन, Pinca Mayūrāsana)
9	EX		fold legs in a lotus position and lower knees toward your axle
	5BR	nāsāgre	Karandavasana (करान्दावासन, Karāndāvāsana)
10	IN	nāsāgre	roll up all the way again into Pincha Mayurasana (पिन्च मयूरासन, Pinca Mayūrāsana)
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)

Mayurasana

Vinyāsa	breath	Dr̥ṣṭi	explanation of movement
1	IN	bhrūmadhye	take feet shoulder wide apart
	(EX)		place hands between the feet, fingers point backwards
	(IN)		head stays lifted, straight back
2	EX	nāsāgre	head between the arms
3	IN	bhrūmadhye	lift your head up again
4	EX		jump back, bend the elbows close to the body, balance the weight evenly on your elbows
5	IN	nāsāgre	Mayurasana (मयूरासन, Mayūrāsana)
	(EX)		place feet down on the floor again
6	IN	bhrūmadhye	straighten the arms, open the chest wide into Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) with hands turned the other way
7	EX	nābicakre	roll over the feet into Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)with hands turned the other way
8	IN	bhrūmadhye	jump to the front, take feet left and right next to the hands and fingers pointing back
9	EX	nāsāgre	take your head deep between the arms
-	IN	bhrūmadhye	lift the head up
	(EX)	nāsāgre	hands to waist, come up, bring feet together in ~Samasthiti.h~~

Nakrasana

Vinyāsa	breath	Dr̥ṣṭi	explanation of movement
1	IN	bhrūmadhye	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)
	5BR	nāsāgre	Nakrasana (नक्रासन, Nakrāsana) 5 jumps forward, 5 jumps back
	(EX)	nāsāgre	lower down slowly, elbows close to the body, 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	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
8	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)

Vatayanasana

Vinyāsa	breath	Dr̥ṣṭi	explanation of movement
1	IN	hastāgre	right foot in lotus-position, take right hand behind the back, grab the foot, stretch the left arm straight up
2	EX	nāsāgre	bend forward, both hands to the floor, right foot in lotus
3	IN	bhrūmadhye	straighten the arms, straight back, lift the head, right foot in lotus
4	EX	nāsāgre	jump back into Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana), right foot in lotus
5	IN	bhrūmadhye	straighten the arms, open the chest wide in Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana), right foot in lotus
6	EX	nābicakre	roll over your feet, lift the pelvis into Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana), right foot in lotus
7	IN	nāsāgre	jump to the front into balance position
	(EX)		lower down, left foot points out, right knee next to the left foot, take right arm over left arm, interlock the arms, raise them up
	5BR	ūrdhvadr̥ṣṭi	Vatayanasana (वातायनासन, Vātāyanāsana)
	(EX)		unfold the arms, place hands on the floor
8	IN	nāsāgre	lift into balance position
9	EX	nāsāgre	lower down into Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana), right foot in lotus
10	IN	bhrūmadhye	straighten the arms, open the chest wide in Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana), right foot in lotus
11	EX	nābicakre	roll over the feet, lift pelvis into Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana), right foot in lotus
	(IN)		bring right foot to the floor
	(EX)		place left foot in lotus-position
12	IN	nāsāgre	jump to the front into balance position
	(EX)		lower down, right foot points out, left knee next to the right foot, take left arm over the right arm, interlock the arms, raise them up
	5BR	ūrdhvadr̥ṣṭi	Vatayanasana (वातायनासन, Vātāyanāsana)
	(EX)		unfold the arms, place hands on the floor
13	IN	nāsāgre	lift into balance
14	EX	nāsāgre	lower down into Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana), left foot in lotus
15	IN	bhrūmadhye	straighten the arms, open the chest wide in Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana), left foot in lotus
16	EX	nābicakre	roll over the feet, lift pelvis into Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana), left foot in lotus
17	IN	bhrūmadhye	jump to the front, make the spine long, straight arms, left foot in lotus
18	EX	nāsāgre	lower the head, take your chin to the shinbone, left foot in lotus
19	IN	bhrūmadhye	straighten the arms, straight back, lift the head, left foot in lotus
	(EX)		take left hand behind your back, grab the left foot
20	IN	hastāgre	place right hand onto your waist, straighten up, left foot in lotus, stretch right arm up
-	EX	nāsāgre	lower left leg to the floor, let arms hang in Samasthitih (समस्थितिः, Samasthitiḥ)

Parighasana

Vinyāsa	breath	Dr̥ṣṭi	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)		extend left leg wide to the side, while lowering down bend right knee and take it to the front, place right foot next to the right hip
	(IN)	nāsāgre	hands to waist, straight back, then take left hand to the right knee, right hand over the head towards the outside of the right foot
8	EX		left hand grabs the inside of the left foot
	5BR	ūrdhvadr̥ṣṭi	Parighasana (परिघासन, Parighāsana)
9	IN	nāsāgre	sit up, hands to waist
	(EX)		place hands on the floor, lift
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	extend right leg wide to the side, while lowering down bend left knee and take it to the front, place left foot next to the left hip
	(IN)		hands to waist, straight back, then take right hand to the left knee, left hand over the head towards the outside of the left foot (rechts und links kontrollieren)
15	EX		right hand grabs the inside of the right foot
	5BR	ūrdhvadr̥ṣṭi	Parighasana (परिघासन, Parighāsana)
16	IN	nāsāgre	sit up, hands to waist
	(EX)		place hands on the floor, lift
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)

Gomukhasana [A], Gomukhasana [B]

Vinyāsa	breath	Dr̥ṣṭi	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)		swing through, sit down
	(IN)		straight legs in Dandasana (दण्डासन, Daṇḍāsana)
8	EX		bend both legs, take right knee over the left, close heels under your buttocks, take hands around the right knee, chin to chest, straight back
	5BR	nāsāgre	Gomukhasana [A] (गोमुखासन [अ], Gomukhāsana [A])
9	IN		take right arm up, left arm down, grab hands behind your back
	5BR	ūrdhvadr̥ṣṭi	Gomukhasana [B] (गोमुखासन [ब्], Gomukhāsana [B])
	(EX)	nāsāgre	place 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	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		swing through, sit down
	(IN)		straight legs in Dandasana (दण्डासन, Daṇḍāsana)
15	EX		bend both legs, take left knee over the right, heels close under your buttocks, take hands around the left knee, chin to chest, straight back
	5BR	nāsāgre	Gomukhasana [A] (गोमुखासन [अ], Gomukhāsana [A])
16	IN		take left arm up, right arm down, grab hands behind your back
	5BR	ūrdhvadr̥ṣṭi	Gomukhasana [B] (गोमुखासन [ब्], Gomukhāsana [B])
	(EX)	nāsāgre	place hands on 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)

Supta Urdhva Pada Vajrasana

Vinyāsa	breath	Dr̥ṣṭi	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)		swing through, lie down
8	IN		lift both legs
	(EX)	nāsāgre	right foot in lotus-position, take right hand behind your back, grab the right foot, left hand grabs the left big toe, left foot on the floor, left leg straight
9	IN	ūrdhvadr̥ṣṭi	roll up, balance on your buttocks briefly
	(EX)	nāsāgre	bend left leg, roll, place left foot next to the left hip
	(IN)		bring left hand under right knee, turn to the right
	5BR	pārśvadr̥ṣṭi	Supta Urdhva Pada Vajrasana (सुप्त ऊर्ध्व पाद वज्रासन, Supta Ūrdhva Pāda Vajrāsana)
	(EX)	nāsāgre	turn back to the centre, place 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	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		swing through, lie down
15	IN		lift both legs
	(EX)	nāsāgre	left foot in lotus-position, take left hand behind your back, grab the left foot, left hand grabs the left big toe, right foot on the floor, right leg straight
16	IN	ūrdhvadr̥ṣṭi	roll up, balance on your buttocks
	(EX)	nāsāgre	bend right leg, roll, place right foot next to the right hip
	(IN)		bring right hand under the left knee, turn to the left
	5BR	pārśvadr̥ṣṭi	Supta Urdhva Pada Vajrasana (सुप्त ऊर्ध्व पाद वज्रासन, Supta Ūrdhva Pāda Vajrāsana)
	(EX)	nāsāgre	turn back to the centre, place hands on 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)

Mukta Hasta Shirshasana [A]

Vinyāsa	breath	Dr̥ṣṭi	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)		kneel down, set your arms in place, place head onto the floor, draw straight legs towards you
8	IN		lift straight legs
	5BR	nāsāgre	Mukta Hasta Shirshasana [A] (मुक्त हस्त शीर्षासन [अ], Mukta Hasta Śīrṣāsana [A])
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)

Mukta Hasta Shirshasana [B]

Vinyāsa	breath	Dr̥ṣṭi	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)		kneel down, set your arms in place, place head onto the floor, draw straight legs towards you
8	IN		lift straight legs
	5BR	nāsāgre	Mukta Hasta Shirshasana [B] (मुक्त हस्त शीर्षासन [ब्], Mukta Hasta Śīrṣāsana [B])
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)

Mukta Hasta Shirshasana ["]

Vinyāsa	breath	Dr̥ṣṭi	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)		kneel down, set your arms in place, place head onto the floor, draw straight legs towards you
8	IN		lift straight legs
	5BR	nāsāgre	Mukta Hasta Shirshasana ["] (मुक्त हस्त शीर्षासन ["], Mukta Hasta Śīrṣāsana ["])
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)

Baddha Hasta Shirshasana [A]

Vinyāsa	breath	Dr̥ṣṭi	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)		kneel down, set your arms in place, place head onto the floor, draw straight legs towards you
8	IN		lift straight legs
	5BR	nāsāgre	Baddha Hasta Shirshasana [A] (बद्ध हस्त शीर्षासन [अ], Baddha Hasta Śīrṣāsana [A])
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)

Baddha Hasta Shirshasana [B]

Vinyāsa	breath	Dr̥ṣṭi	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)		kneel down, set your arms in place, place head onto the floor, draw straight legs towards you
8	IN		lift straight legs
	5BR	nāsāgre	Baddha Hasta Shirshasana [B] (बद्ध हस्त शीर्षासन [ब्], Baddha Hasta Śīrṣāsana [B])
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)

Baddha Hasta Shirshasana ["]

Vinyāsa	breath	Dr̥ṣṭi	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)		kneel down, set your arms in place, place head onto the floor, draw straight legs towards you
8	IN		lift straight legs
	5BR	nāsāgre	Baddha Hasta Shirshasana ["] (बद्ध हस्त शीर्षासन ["], Baddha Hasta Śīrṣāsana ["])
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)

Baddha Hasta Shirshasana [D]

Vinyāsa	breath	Dr̥ṣṭi	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)		kneel down, set your arms in place, place head onto the floor, draw straight legs towards you
8	IN		lift straight legs
	5BR	nāsāgre	Baddha Hasta Shirshasana [D] (बद्ध हस्त शीर्षासन [द्], Baddha Hasta Śīrṣāsana [D])
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)

Urdhva Dhanurasana

Vinyāsa	breath	Dr̥ṣṭi	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 your back
8	IN		lift arms and legs
	(EX)		place hands next to your ears on the ground, feet next to your buttocks
9	IN		lift the body into a backbend
	5BR	bhrūmadhye	Urdhva Dhanurasana (ऊर्ध्व धनुरासन, Ūrdhva Dhanurāsana)
	EX		Again come down on your back and repeat 5 times Urdhva Dhanurasana (ऊर्ध्व धनुरासन, Ūrdhva Dhanurāsana)
-	IN		come back up to standing
	(EX)	nāsāgre	bring your feet together in Samasthitih (समस्थितिः, Samasthitiḥ)

Paschimottanasana

Vinyāsa	breath	Dr̥ṣṭi	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)		swing through, sit down, straighten the legs Dandasana (दण्डासन, Daṇḍāsana)
8	IN	bhrūmadhye	take hands around the feet, look up, back straight
9	EX		extend forward over the legs
	5BR	pādayoragre	Paschimottanasana (पश्चिमोत्तानासन, Paścimottānāsana)
10	IN	bhrūmadhye	lift the head, straighten the arms, back straight
	(EX)	nāsāgre	place hands on the floor, curl up
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)