Ashtanga Yoga Advanced A series: Sthira Bhaga - for advanced only

Vasishthasana

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		Side plank pose
	(EX)		right hand to the midline, left hand to body
8	IN	pādayoragre	left arm raises perpendicular, left leg to hand
	5BR		Vasishthasana (वसिष्ठासन, Vasiṣṭhāsana)
9	EX		lower left leg
	IN		drishti to raised hand
	EX		hand to side, in Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
10	IN	bhrūmadhye	Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
11	EX	nābicakre	Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
12	IN		Side plank pose
	(EX)		left hand to midline, right hand to body
13	IN	pādayoragre	right arm raises perpendicular, right leg to hand
	5BR		Vasishthasana (वसिष्ठासन, Vasiṣṭhāsana)
14	EX		lower left leg
	IN		drishti to raised hand
	EX		hand to side, in Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
15	IN	bhrūmadhye	Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
16	EX	nābicakre	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)

Vishvamitrasana

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		right leg over right arm
	(EX)		left arm lies on sidebody, balancing on right hand
	(IN)		extend right leg, lift left arm up
	5BR	hastāgre	Vishvamitrasana (विश्वामित्रासन, Viśvāmitrāsana)
8	EX		left hand back to sidebody then to floor
9	IN		lift both legs
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		left leg over left arm
	(EX)		right arm lies on sidebody, balancing on left hand
	(IN)		extend left leg, lift right arm up
	5BR	hastāgre	Vishvamitrasana (विश्वामित्रासन, Viśvāmitrāsana)
14	EX		right hand back to sidebody then to floor
15	IN		lift both legs
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)

Kasyapasana

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		jump forward balancing on straight arms, bend legs in the air
	(EX)		jumping right leg over right shoulder resting it behind the head
	(IN)		hands into prayer in front of the heart
8	EX		lying down
	5BR	bhrūmadhye	Kasyapasana (कस्यपासन, Kasyapāsana)
	(EX)		lift left foot
9	IN		roll up, balance on buttocks
	(EX)		hands down
	(IN)		lift up into Chakorasana (चकोरासन, Cakorāsana)
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		jump forward balancing on straight arms, bend legs in the air
	(EX)		jumping left leg over left shoulder resting it behind the head
	(IN)		hands into prayer in front of the heart
14	EX		lying down
	5BR	bhrūmadhye	Kasyapasana (कस्यपासन, Kasyapāsana)
	(EX)		lift right foot
15	IN		roll up, balance on buttocks
	(EX)		hands down
	(IN)		lift up into Chakorasana (चकोरासन, Cakorāsana)
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)

Chakorasana

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		jump forward balancing on straight arms, bend legs in the air
	(EX)		during descend, swing right leg over right arm and then behind the head
8	IN		lift up
	5BR	pādayoragre	Chakorasana (चकोरासन, Cakorāsana)
	(IN)		swing up and back
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		jump forward balancing on straight arms, bend legs in the air
	(EX)		during descend, swing left leg over left arm and then behind the head
13	IN		lift up
	5BR	pādayoragre	Chakorasana (चकोरासन, Cakorāsana)
	(IN)		swing up and back
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)

Bhairavasana

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		jump forward balancing on straight arms, bend legs in the air
	(EX)		during descend, swing right leg over right arm and then behind the head
	(IN)		lift up inChakorasana (चकोरासन, Cakorāsana)
8	(EX)		swing into downward dog with right leg behind head, transition into side plank pose, left arm to sidebody
	IN		lift left arm
	5BR	hastāgre	Bhairavasana (भैरवासन, Bhairavāsana)
9	EX		left arm returns to sidebody, back into downward dog with right leg behind the head
10	IN		jump through into Chakorasana (चकोरासन, Cakorāsana)
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		jump forward balancing on straight arms, bend legs in the air
	(EX)		during descend, swing left leg over left arm and then behind the head
	(IN)		lift up in Chakorasana (चकोरासन, Cakorāsana)
15	(EX)		swing into downward dog with left leg behind head, transition into side plank pose, right arm to sidebody
	IN		lift right arm
	5BR	hastāgre	Bhairavasana (भैरवासन, Bhairavāsana)
16	EX		right arm returns to sidebody, back into downward dog with left leg behind the head
17	IN		jump through into Chakorasana (चकोरासन, Cakorāsana)
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)

Skandasana

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		jump forward balancing on straight arms, bend legs in the air
	(EX)		during descend, swing right leg over right arm and then behind the head
	(IN)		lift up into Chakorasana (चकोरासन, Cakorāsana)
8	EX		swing back till left foot comes to standing on floor, right leg remains behind head
	5BR	nāsāgre	Skandasana (स्कन्दासन, Skandāsana)
9	IN		swing back into Chakorasana (चकोरासन, Cakorāsana)
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		jump forward balancing on straight arms, bend legs in the air
	(EX)		during descend, swing left leg over left arm and then behind the head
	(IN)		lift up into Chakorasana (चकोरासन, Cakorāsana)
14	EX		swing back till right foot comes to standing on floor, left leg remains behind head
	5BR	nāsāgre	Skandasana (स्कन्दासन, Skandāsana)
15	IN		swing back into Chakorasana (चकोरासन, Cakorāsana)
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)

Durvasana

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		jump forward balancing on straight arms, bend legs in the air
	(EX)		during descend, swing right leg over right arm and then behind the head
	(IN)		lift up into Chakorasana (चकोरासन, Cakorāsana)
8	(EX)	nāsāgre	swing through into Skandasana (स्कन्दासन, Skandāsana)
	IN		balancing on left leg, stand all the way up while right leg remains behind head, hands come into prayer in front of the heart
	5BR	ūrdhvadr̥ṣṭi	Durvasana (दुर्वासन, Durvāsana)
	(EX)	nāsāgre	hands back onto floor Skandasana (स्कन्दासन, Skandāsana)
9	IN		swing back into Chakorasana (चकोरासन, Cakorāsana)
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		jump forward balancing on straight arms, bend legs in the air
	(EX)		during descend, swing left leg over left arm and then behind the head
	(IN)		lift up into Chakorasana (चकोरासन, Cakorāsana)
14	(EX)	nāsāgre	swing through into Skandasana (स्कन्दासन, Skandāsana)
	IN		balancing on the right leg, stand all the way up while left leg remains behging head, hands come into prayer in front of the heart
	5BR	ūrdhvadr̥ṣṭi	Durvasana (दुर्वासन, Durvāsana)
	(EX)	nāsāgre	hands back onto floor Skandasana (स्कन्दासन, Skandāsana)
15	IN		swing back into Chakorasana (चकोरासन, Cakorāsana)
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)

Urdhva Kukkutasana [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		jump forward balancing on straight arms, bend legs in the air
	(EX)		lower head
	(IN)		Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
8	(EX)		fold legs into lotus position, lower your knees towards your axles
	IN		lift the head, straighten the arms
	5BR	nāsāgre	Urdhva Kukkutasana [A] (ऊर्ध्व कुक्कुटासन [अ], Ūrdhva Kukkuṭāsana [A])
9	IN		come up all the way into a handstand, legs in lotus-position
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)

Urdhva Kukkutasana [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		jump forward balancing on straight arms, bend legs in the air
	(EX)		swing through, sit down
	(IN)		straighten the legs, Dandasana (दण्डासन, Daṇḍāsana)
8	EX	nāsāgre	fold legs into Padmasana (पद्मासन, Padmāsana)
9	IN		lift up into Utplutih (उत्प्लुतिः, Utplutiḥ) and swing back through, place knees on the upper arms
	5BR	nāsāgre	Urdhva Kukkutasana [B] (ऊर्ध्व कुक्कुटासन [ब्], Ūrdhva Kukkuṭāsana [B])
10	IN		come up all the way into a handstand, legs in lotus-position
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 Kukkutasana ["]

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		jump forward balancing on straight arms, bend legs in the air
	(EX)		swing through, sit down
	(IN)		straighten the legs, Dandasana (दण्डासन, Daṇḍāsana)
8	EX	nāsāgre	fold legs into Padmasana (पद्मासन, Padmāsana), place hands in front of your knees, shift weight to your hands
9	IN		slide upwards
	5BR	nāsāgre	Urdhva Kukkutasana ["] (ऊर्ध्व कुक्कुटासन ["], Ūrdhva Kukkuṭāsana ["])
10	IN		come up all the way into a handstand, legs in lotus-position
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)

Galavasana

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		jump forward balancing on straight arms, bend legs in the air
	(EX)		lower the head
	(IN)		Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
8	(EX)		place right lower leg on the upper arms close to the axles
	IN		lift the head up, straighten the arms, left leg faces upwards
	5BR	nāsāgre	Galavasana (गालवासन, Gālavāsana)
	(EX)		lower the head down again
9	IN		again lift up into Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
10	(EX)		place left lower leg on the upper arms close to the axles
	IN		lift the head up, straighten the arms, right leg faces upwards
	5BR	nāsāgre	Galavasana (गालवासन, Gālavāsana)
	(EX)		lower the head down again
11	IN		again lift up into Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
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)

Eka-Pada 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		jump forward balancing on straight arms, bend legs in the air
	(EX)		lower the head
	(IN)		Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
8	(EX)		lower right knee, place it on the right axle
	IN		lift the head up, straighten your arms
	5BR	nāsāgre	Eka-Pada Bakasana [A] (एकपाद बकासन [अ], Eka-Pāda Bakāsana [A])
	(EX)		lower the head again
9	IN		again lift up into Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
10	(EX)		lower left knee towards the left axle
	IN		lift the head up, straighten the arms
	5BR	nāsāgre	Eka-Pada Bakasana [A] (एकपाद बकासन [अ], Eka-Pāda Bakāsana [A])
	(EX)		lower the head again
11	IN		again lift up into Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
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)

Eka-Pada 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		jump forward balancing on straight arms, bend legs in the air
	(EX)		lower your head
	(IN)		Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
8	(EX)		lower right knee towards the right axle, bring left leg forward over the right upper arm
	IN		lift the head up, straighten the arms
	5BR	nāsāgre	Eka-Pada Bakasana [B] (एकपाद बकासन [ब्], Eka-Pāda Bakāsana [B])
	(EX)		lower head again
9	IN		again lift up into Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
10	(EX)		lower left knee towards the left axle, bring right leg forward over the right upper arm
	IN		lift the head up, straighten the arms
	5BR	nāsāgre	Eka-Pada Bakasana [B] (एकपाद बकासन [ब्], Eka-Pāda Bakāsana [B])
	(EX)		lower head again
11	IN		again lift up into Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
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)

Kaundinyasana [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		jump forward balancing on straight arms, bend legs in the air
	(EX)		lower your head
	(IN)		Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
8	(EX)		lower legs parallel to the floor, rotate to the right, lower down further onto the upper arm
	IN		lift the head up, upper arms parallel to the floor
	5BR	nāsāgre	Kaundinyasana [A] (कौण्डिन्यासन [अ], Kauṇḍinyāsana [A])
	(EX)		lower head again
9	IN		again lift up into Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
10	(EX)		lower legs parallel to the floor, rotate to the left, again lower down onto the left upper arm
	IN		lift the head up, upper arms parallel to the floor
	5BR	nāsāgre	Kaundinyasana [A] (कौण्डिन्यासन [अ], Kauṇḍinyāsana [A])
	(EX)		lower head again
11	IN		again lift up into Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
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)

Kaundinyasana [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		jump forward balancing on straight arms, bend legs in the air
	(EX)		lower your head
	(IN)		Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
8	(EX)		lower legs parallel to the floor, rotate to the right, lower down further, left leg on the right upper arm, right leg back
	IN		lift the head up, upper arms parallel to the floor
	5BR	nāsāgre	Kaundinyasana [B] (कौण्डिन्यासन [ब्], Kauṇḍinyāsana [B])
	(EX)		lower the head again
9	IN		again lift up into Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
10	(EX)		lower legs parallel to the floor, rotate to the left, lower down further, right leg on the left upper arm, left leg back
	IN		lift the head up, upper arms parallel to the floor
	5BR	nāsāgre	Kaundinyasana [B] (कौण्डिन्यासन [ब्], Kauṇḍinyāsana [B])
	(EX)		lower head again
11	IN		again lift up into Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
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)

Ashtavakrasana [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		jump forward balancing on straight arms, bend legs in the air
	(EX)		lower the head
	(IN)		Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
8	(EX)		bring legs to the right, wrap them around the right arm
	IN		lift the head up, upper arms parallel to the floor
	5BR	nāsāgre	Ashtavakrasana [A] (अष्टवक्रासन [अ], Aṣṭavakrāsana [A])
	(EX)		lower head again
9	IN		again lift up into Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
10	(EX)		bring legs to the left, wrap them around the left arm
	IN		lift the head up. upper arms parallel to the floor
	5BR	nāsāgre	Ashtavakrasana [A] (अष्टवक्रासन [अ], Aṣṭavakrāsana [A])
	(EX)		lower head again
11	IN		again lift up into Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
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)

Ashtavakrasana [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		jump forward balancing on straight arms, bend legs in the air
8	EX		bring legs to the right, wrap them around the right arm
	5BR	nāsāgre	Ashtavakrasana [B] (अष्टवक्रासन [ब्], Aṣṭavakrāsana [B])
9	IN		swing through into a balance position
10	EX		bring legs to the right, wrap them around the right arm
	5BR	nāsāgre	Ashtavakrasana [B] (अष्टवक्रासन [ब्], Aṣṭavakrāsana [B])
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)

Purna 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		jump forward balancing on straight arms, bend legs in the air
	(EX)		swing through, get down
	(IN)		extend legs, Dandasana (दण्डासन, Daṇḍāsana)
8	EX		put left foot into Lotus, put right foot over left knee
	(IN)		turn to the right
	5BR	pārśvadr̥ṣṭi	Purna Matsyendrasana (पूर्न मत्स्येन्द्रासन, Pūrna Matsyendrāsana)
	(EX)		back to the front, untie legs, place hands on ground
9	IN		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		jump forward balancing on straight arms, bend legs in the air
	(EX)		swing through, get down
	(IN)		extend legs, Dandasana (दण्डासन, Daṇḍāsana)
14	EX		put right foot into Lotus, put left foot over right knee
	(IN)		turn to the left
	5BR	pārśvadr̥ṣṭi	Purna Matsyendrasana (पूर्न मत्स्येन्द्रासन, Pūrna Matsyendrāsana)
	(EX)		back to the front, untie legs, place hands on ground
15	IN		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)

Viranchyasana [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		jump forward balancing on straight arms, bend legs in the air
	(EX)		swing through, get down
	(IN)		extend legs, Dandasana (दण्डासन, Daṇḍāsana)
8	EX		put left foot into Lotus
	(IN)		put right leg over the right arm
	(EX)		place right foot behind head
	(IN)		hands together in front of heart
	5BR	nāsāgre	Viranchyasana [A] (विरञ्च्यासन [अ], Virañcyāsana [A])
	(EX)		place hands on ground
9	IN		left knee on left upper arm, lift up
	5BR	nāsāgre	Viranchyasana [A] (विरञ्च्यासन [अ], Virañcyāsana [A])
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		jump forward balancing on straight arms, bend legs in the air
	(EX)		swing through, get down
	(IN)		extend legs, Dandasana (दण्डासन, Daṇḍāsana)
14	EX		put right foot into Lotus
	(IN)		put left leg over the left arm
	(EX)		place left foot behind head
	(IN)		hands together in front of heart
	5BR	nāsāgre	Viranchyasana [A] (विरञ्च्यासन [अ], Virañcyāsana [A])
	(EX)		place hands on ground
15	IN		right knee on right upper arm, lift up
	5BR	nāsāgre	Viranchyasana [A] (विरञ्च्यासन [अ], Virañcyāsana [A])
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)

Viranchyasana [B], Viranchyasana [B], Viranchyasana [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		jump forward balancing on straight arms, bend legs in the air
	(EX)		swing through, get down
	(IN)		Extend legs, Dandasana (दण्डासन, Daṇḍāsana)
8	EX		place right ball of foot on hip for Janu" "" """ """Shirshasana ["""""] (जानु" "" """ """शीर्षासन ["""""], Jānu" "" """ """Śīrṣāsana ["""""])
	(IN)		continue to turn right foot, grab left big toe with straight back
	5BR	nāsāgre	Viranchyasana [B] (विरञ्च्यासन [ब्], Virañcyāsana [B])
9	EX		forward and get down on left leg
	5BR	pādayoragre	Viranchyasana [B] (विरञ्च्यासन [ब्], Virañcyāsana [B])
10	IN		lift head
	(EX)		left foot in Lotus Posture
	(IN)		turn to the left, right hand under left knee, left hand grabs left foot behind the back
	5BR	pārśvadr̥ṣṭi	Viranchyasana [B] (विरञ्च्यासन [ब्], Virañcyāsana [B])
	(EX)		turn to the front again, untie legs, place hands on 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		jump forward balancing on straight arms, bend legs in the air
	(EX)		swing through, get down
	(IN)		extend legs, Dandasana (दण्डासन, Daṇḍāsana)
16	EX		place left ball of foot on hip for Janu" "" """ """Shirshasana ["""""] (जानु" "" """ """शीर्षासन ["""""], Jānu" "" """ """Śīrṣāsana ["""""])
	(IN)		continue to turn left foot, grab right big toe with straight back
	5BR	nāsāgre	Viranchyasana [B] (विरञ्च्यासन [ब्], Virañcyāsana [B])
17	EX		forward and get down on right leg
	5BR	pādayoragre	Viranchyasana [B] (विरञ्च्यासन [ब्], Virañcyāsana [B])
18	IN		lift head
	(EX)		right foot in Lotus Posture
	(IN)		turn to the right, left hand under right knee, right hand grabs right foot behind the back
	5BR	pārśvadr̥ṣṭi	Viranchyasana [B] (विरञ्च्यासन [ब्], Virañcyāsana [B])
	(EX)		turn to the front again, untie legs, place hands on ground
19	IN		lift up balancing on straight arms, bend legs in the air
20	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
21	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
22	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
23	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
24	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 Viparita Dandasana

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		jump forward balancing on straight arms, bend legs in the air
	(EX)		lower head for Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
8	IN		hands change grip for Baddha Hasta Shirshasana (बद्ध हस्त शीर्षासन, Baddha Hasta Śīrṣāsana)
9	EX		into backbend until legs are on the ground, then extend legs
	5BR	nāsāgre	Dvi-Pada Viparita Dandasana (द्विपाद विपरीत दण्डासन, Dvi-Pāda Viparīta Daṇḍāsana)
10	IN		back to the top to Baddha Hasta Shirshasana (बद्ध हस्त शीर्षासन, Baddha Hasta Śīrṣāsana), change arms and lift
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)

Eka-Pada Viparita Dandasana

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		jump forward balancing on straight arms, bend legs in the air
	(EX)		lower head for Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
8	IN		hands change grip for Baddha Hasta Shirshasana (बद्ध हस्त शीर्षासन, Baddha Hasta Śīrṣāsana)
9	EX		into backbend until legs are on the ground, then extend legs
in Dvi-Pada Viparita Dandasana (द्विपाद विपरीत दण्डासन, Dvi-Pāda Viparīta Daṇḍāsana)
10	IN		extend right leg to the top
	5BR	nāsāgre	Eka-Pada Viparita Dandasana (एकपाद विपरीत दण्डासन, Eka-Pāda Viparīta Daṇḍāsana)
11	EX		lower leg to Dvi-Pada Viparita Dandasana (द्विपाद विपरीत दण्डासन, Dvi-Pāda Viparīta Daṇḍāsana)
12	IN		extend left leg
	5BR	nāsāgre	Eka-Pada Viparita Dandasana (एकपाद विपरीत दण्डासन, Eka-Pāda Viparīta Daṇḍāsana)
13	EX		lower leg to Dvi-Pada Viparita Dandasana (द्विपाद विपरीत दण्डासन, Dvi-Pāda Viparīta Daṇḍāsana)
14	IN		again to the top to Baddha Hasta Shirshasana (बद्ध हस्त शीर्षासन, Baddha Hasta Śīrṣāsana), change arms and lift
15	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
16	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
17	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
18	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
19	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)

Viparita Shalabhasana

Vinyāsa	breath	Dr̥ṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	lift arms over the side
2	EX	nāsāgre	splay out fingers, arms far forward, extend arms to the ground, knees to chinbones
3	IN	bhrūmadhye	lift head, long back
4	EX	nāsāgre	glide backward, slowly lower down, elbows close to body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana), lower down
5	IN		lift legs to the back
	5BR	nāsāgre	Viparita Shalabhasana (विपरीत शलभासन, Viparīta Śalabhāsana)
6	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)

Ganda Bherundasana

Vinyāsa	breath	Dr̥ṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	lift arms over the side
2	EX	nāsāgre	splay out fingers, arms far forward, extend arms to the ground, knees to chinbones
3	IN	bhrūmadhye	lift head, long back
4	EX	nāsāgre	glide backward, slowly lower down, elbows close to body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana), lower down
5	IN		lift legs backward for Viparita Shalabhasana (विपरीत शलभासन, Viparīta Śalabhāsana)
	(EX)		backbend, feet close to head toward ground, grab feet with hands
	5BR	nāsāgre	Ganda Bherundasana (गण्ड भेरुण्डासन, Gaṇḍa Bheruṇḍāsana)
6	IN		lift, balance on arms
7	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
8	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
9	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
10	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
11	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)

Hanumanasana

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		right leg through arms
	(EX)		hip parallel forward
	(IN)	añguṣṭhamadhye	arms to top
8	EX		lower down over right leg
	5BR	pādayoragre	Hanumanasana (हनुमनासन, Hanumanāsana)
9	IN		lift head, extend arms
	(EX)		place hands on ground
10	IN		swing into handstand
	(EX)	nāsāgre	lower into Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
11	IN	bhrūmadhye	roll on back of feet, open chest, extend arms, shoulder to the back and down Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
12	EX	nābicakre	roll on soles of feet, coccyx to top, long back, extend arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
13	IN		bring left leg through arms to front
	(EX)		align hip parallel to front
	(IN)	añguṣṭhamadhye	arms to top
14	EX		lower down over left leg
	5BR	pādayoragre	Hanumanasana (हनुमनासन, Hanumanāsana)
15	IN		lift head, extend arms
	(EX)		place hands on ground
16	IN		swing into handstand
	(EX)	nāsāgre	lower down in Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
17	IN	bhrūmadhye	roll on back of feet, open chest, extend arms, shoulder to the back and down Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
18	EX	nābicakre	roll on soles of feet, coccyx to top, long back, extend 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)

Supta Trivikramasana

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		jump forward balancing on straight arms, bend legs in the air
	(EX)		lay down on your back
8	IN		lift right leg
	(EX)		grab right big toe and pull to the ground
	5BR	nāsāgre	Supta Trivikramasana (सुप्त त्रिविक्रमासन, Supta Trivikramāsana)
9	IN		lift right leg again
	(EX)		lower down flat on your back
10	IN		lift left leg
	(EX)		grab left big toe and pull to the ground
	5BR	nāsāgre	Supta Trivikramasana (सुप्त त्रिविक्रमासन, Supta Trivikramāsana)
11	IN		lift right leg again
	(EX)		lower down flat on your back
12	IN	nāsāgre	roll back, lift up, Chakrasana (चक्रसन, Cakrasana)
	EX		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)

Digasana [A], Digasana [B]

Vinyāsa	breath	Dr̥ṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	lift arms over side
2	EX	nāsāgre	spread fingers, extend far to front, hands left and right beside feet to the ground
3	IN		lift right leg straight backward, extend arms forward
	5BR	añguṣṭhamadhye	Digasana [A] (दिगासन [अ], Digāsana [A])
4	EX		extend hands like wings to the side
	5BR	nāsāgre	Digasana [B] (दिगासन [ब्], Digāsana [B])
5	IN		hands again to the front
	5BR	añguṣṭhamadhye	Digasana [A] (दिगासन [अ], Digāsana [A])
6	EX	nāsāgre	right foot and hands again to the ground
7	IN		lift left leg straight backward, extend arms forward
	5BR	añguṣṭhamadhye	Digasana [A] (दिगासन [अ], Digāsana [A])
8	EX		extend hands like wings to the side
	5BR	nāsāgre	Digasana [B] (दिगासन [ब्], Digāsana [B])
9	IN		hands again to the front
	5BR	añguṣṭhamadhye	Digasana [A] (दिगासन [अ], Digāsana [A])
10	EX	nāsāgre	right foot and hands again to the ground
-	IN	bhrūmadhye	lift head, hands stay on ground
	(EX)		come to standing in Samasthitih (समस्थितिः, Samasthitiḥ)

Utthita Trivikrimasana

Vinyāsa	breath	Dr̥ṣṭi	explanation of movement
1	IN		lift right leg forward and grab with hands
	(EX)		pull right leg close to body
	5BR	nāsāgre	Utthita Trivikrimasana (उत्थित त्रिविकृमासन, Utthita Trivikr̥māsana)
2	IN		extend arms again
	(EX)	nāsāgre	place right foot down again in Samasthitih (समस्थितिः, Samasthitiḥ)
3	IN		lift left leg forward and grab with hands
	(EX)		pull left leg close to body
	5BR	nāsāgre	Utthita Trivikrimasana (उत्थित त्रिविकृमासन, Utthita Trivikr̥māsana)
-	IN		extend arms again
	(EX)	nāsāgre	place left foot down again in Samasthitih (समस्थितिः, Samasthitiḥ)

Nata Rajasana [A], Nata Rajasana [B]

Vinyāsa	breath	Dr̥ṣṭi	explanation of movement
1	IN		lift right leg forward and grab with right hand
2	EX		right leg to the side and then to the back
	(IN)		both hands grab the right foot behind the head
	(EX)		pull right foot to head
	5BR	nāsāgre	Nata Rajasana [A] (नट राजासन [अ], Naṭa Rājāsana [A])
3	IN		extend left arm forward
	5BR	hastāgre	Nata Rajasana [B] (नट राजासन [ब्], Naṭa Rājāsana [B])
4	EX	nāsāgre	lower right leg, arms at side to
Samasthitih (समस्थितिः, Samasthitiḥ)
5	IN		lift left leg forward and grab with left hand
6	EX		left leg to the side and then to the back
	(IN)		both hands grab the left foot behind the head
	(EX)		pull left foot to head
	5BR	nāsāgre	Nata Rajasana [A] (नट राजासन [अ], Naṭa Rājāsana [A])
7	IN		extend left arm forward
	5BR	hastāgre	Nata Rajasana [B] (नट राजासन [ब्], Naṭa Rājāsana [B])
-	EX	nāsāgre	lower left leg, arms to the side in
Samasthitih (समस्थितिः, Samasthitiḥ)

Raja Kapotasana

Vinyāsa	breath	Dr̥ṣṭi	explanation of movement
1	IN	bhrūmadhye	lift arms over side
2	EX	nāsāgre	spread fingers, far farword and to the ground
Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	lift head, extend back
4	EX	nāsāgre	weight on arms, glide backward, elbows close to body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana), lower down
5	IN		lift chest and feet, bring head and feet closer together
	5BR	bhrūmadhye	Raja Kapotasana (राज कपोतासन, Rāja Kapotāsana)
6	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)

Eka-Pada Raja Kapotasana

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		right leg with bend knee forward between arms
8	EX		bend left knee, grab left foot with left hand
	(IN)		grab foot with both hands, open chest
	(EX)		pull foot to head
	5BR	bhrūmadhye	Eka-Pada Raja Kapotasana (एकपाद राज कपोतासन, Eka-Pāda Rāja Kapotāsana)
9	IN		lift head again
	(EX)		place hands down to ground
10	IN		lift right knee
	(EX)	nāsāgre	walk through backward and lower down to
Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
11	IN	bhrūmadhye	roll on back of feet, open chest, extend arms,
shoulder back and down Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
12	EX	nābicakre	roll on soles of feet, coccyx to top, long back, extend arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
13	IN		left leg with bend knee forward between arms
14	EX		bend right knee, grab right foot with right hand
	(IN)		grab feet with both hands, open chest
	(EX)		pull foot to head
	5BR	bhrūmadhye	Eka-Pada Raja Kapotasana (एकपाद राज कपोतासन, Eka-Pāda Rāja Kapotāsana)
15	IN		lift head again
	(EX)		place hands down to ground
16	IN		lift left knee
	(EX)	nāsāgre	walk through backward and lower down to
Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
17	IN	bhrūmadhye	roll on back of feet, open chest, extend arms,
shoulder back and down Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
18	EX	nābicakre	roll on soles of feet, coccyx to top, long back, extend 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)

Urdhva Dhanurasana, 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		jump forward balancing on straight arms, bend legs in the air
	(EX)		get down on back
8	IN		lift arms and legs
	(EX)		hands beside ears, place feet close to the bottom
9	IN		lift body in backbend
	5BR	bhrūmadhye	Urdhva Dhanurasana (ऊर्ध्व धनुरासन, Ūrdhva Dhanurāsana)
	IN	nāsāgre	stand up
	EX		bend forward, hands to ground
	IN		Handstand, Backbend
	EX		place feet in front of hands on ground
	5BR	bhrūmadhye	Urdhva Dhanurasana (ऊर्ध्व धनुरासन, Ūrdhva Dhanurāsana), repeat 3 times
-	IN		stand up
	(EX)	nāsāgre	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		jump forward balancing on straight arms, bend legs in the air
	(EX)		swing through, get down, extend legs, Dandasana (दण्डासन, Daṇḍāsana)
8	IN	bhrūmadhye	put hand around feet, lift head, straight back
9	EX		lower down over legs
	5BR	pādayoragre	Paschimottanasana (पश्चिमोत्तानासन, Paścimottānāsana)
10	IN	bhrūmadhye	lift head, extend arms, straight back
	(EX)	nāsāgre	place hands on ground, contract
11	IN		swing in Balance-Posture
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)