C O R R I E A N A N D A Y O G Aw w w . c o r r i e a n a n d a . c o . u k

samasthiti samasthiti9. navainhale

drishti: thumbs

7. saptainhale

5. pancainhale

3. triniinhale

1. ekaminhale

drishti: thumbs

2. dveexhale

4. catvariexhale

6. satexhale

+ 5 breathsdrishti: navel

8. astauexhale

samasthiti 7. sapta inhale

drishti: thumbs

5. panca inhale

3. trini inhale

1. ekam inhale

drishti: thumbs

2. dve exhale

4. catvari exhale

6. sat exhale

drishti: navel

8. astau exhale

9. nava inhale

11. ekadasainhale

drishti: thumbs

10. dasaexhale

drishti: navel

Surya Namaskara A x 5

Surya Namaskara B x 5

Opening InvocationOM

Vande Gurunam Charanaravinde

Sandarsita Svatma Sukava Bodhe

Nih Sreyase Jangalikayamane

Samsara Halahala Mohasantyai

Abahu Purusakaram

Sankhacakrasi Dharinam

Sahasra Sirasam Svatam

Pranamami Pantanjalim

OM

12. dvadasaexhale

17. saptadasainhale

drishti: thumbs

15. pancadasainhale

13. trayodasainhale

14. caturdasaexhale

+ 5 breathsdrishti: navel

16. sodasaexhale

samasthiti

A S H T A N G A Y O G A I N T E R M E D I A T E S E R I E SS u r y a N a m a s k a r A & B

Photography: Karen YeomansPage 1

C O R R I E A N A N D A Y O G Aw w w . c o r r i e a n a n d a . c o . u k

5/1. inhale3. inhale1. inhale 2. exhale+5 breathsUtthita

Trikonasana A (R)drishti: left thumb

4. exhale+5 breathsUtthita

Trikonasana A (L)drishti: right thumb

2. exhale+5 breathsUtthita

Trikonasana B (R)drishti: right thumb

samasthiti

S t a n d i n g S e q u e n c e

samasthiti samasthiti inhale/exhale

2. exhale + 5 breathsPada Hastasana

drishti: nose

3. inhaleexhale change your

hands

1. inhale 2. exhale+5 breaths

Pandangustasanadrishti: nose

1. inhale 3. inhale/exhale

3. inhale 4. exhale+5 breathsUtthita

Trikonasana B (L)drishti: left thumb

6. inhale 5/1. inhale3. inhale1. inhale 2. exhale+5 breathsUtthita

Parsvakonasana A (R)drishti: left thumb

4. exhale+5 breathsUtthita

Parsvakonasana A (L)drishti: right thumb

2. exhale+5 breathsUtthita

Parsvakonasana B (R)drishti: right thumb

samasthiti exhale

3. inhale

4. exhale+5 breathsUtthita

Parsvakonasana B (L)drishti: left thumb

5. inhale 5. inhale/exhale3. exhale+5 breathsPrasarita

Padottanasana Adrishti: nose

1. inhale 2. exhale hands down-inhale head up

4. inhale head upexhale

1. inhale 1. inhale 2. exhale/inhale 3. exhale+5 breathsPrasarita

Padottanasana Bdrishti: nose

4. inhale/exhale

2. exhale clasp handsinhale

3. exhale+5 breathsPrasarita

Padottanasana Cdrishti: nose

4. inhale head upexhale

2. exhale catch toes

inhale head up

4. inhale exhale/ 1. inhale 3. exhale+5 breathsPrasarita

Padottanasana Ddrishti: nose

2. exhale+5 breathsParsvottonasana (R)

drishti: toes

5. inhale 1. inhale 3. inhale 4. exhale+5 breathsParsvottonasana (L)

drishti: toes

samasthiti

exhale

5. inhale

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C O R R I E A N A N D A Y O G Aw w w . c o r r i e a n a n d a . c o . u k

7. inhale +5 breaths

Pasasana (L)drishti: side

8. inhale +5 breaths

Pasasana (R)drishti: side

I n t e r m e d i a t e S e r i e s ( p a r t 1 )

5. inhale+5 breaths Salabhasana A

drishti: nose

samasthiti 9. inhale lift up

8. exhale+5 breathsKrounchasana (R)

drishti: toes

7. inhale11. inhale

10. exhale

12. exhale 9. inhale/exhale

15. exhale+5 breathsKrounchasana (L)

drishti: toes

14. inhale12. inhale11. exhale 13. exhale10. inhalelift up

16. inhale/exhale 17. inhalelift up

19. inhale18. exhale 20. exhale/inhale 4. exhale 6. exhale+5 breaths Salabhasana B

drishti: nose

7. inhale

8. exhale/inhale 4. exhale 5. inhale +5 breaths Bhekasana

drishti: nose

6. inhale 7. exhale/inhale 4. exhale 5. inhale+5 breaths Dhanurasanadrishti: nose

6. inhale 7. exhale/inhale 4. exhale

1. inhale 5. inhale3. inhale2. exhale 4. exhale 6. exhale

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C O R R I E A N A N D A Y O G Aw w w . c o r r i e a n a n d a . c o . u kI n t e r m e d i a t e S e r i e s ( p a r t 2 )

7.inhale

8. exhale + 5 breathsKapotasana Adrishti:nose

8. exhale + 5 breaths Lhaguvajrasana

drishti: nose

8. exhale + 5 breathsUstrasana

drishti: nose

9. inhale/exhale

7. inhale

9. inhale/exhale +5 breaths

Kapotasana B

10. inhale/exhale

10. inhalelift up

12. inhale11. exhale 13. exhale 9. inhale/exhale 7. inhale10. inhalelift up

12. inhale11. exhale 13. exhale

11. inhalelift up

13. inhale12. exhale 14. exhale 7. inhale 8. exhale/inhale inhale/exhale

10. inhalelift up

12. inhale11. exhale 13. exhale 7. inhale/exhale 8. inhale + 5 breathsBakasana Adrishti: nose

10. inhale9. exhale 11. exhale 7. inhale +5 breathsjump into Bakasana B

drishti: nose

8. inhalelift up

9. exhale + 5 breathsup and down x5

+ 5 breathsSupta vajrasana

drishti: nose

10. inhale 11. exhale5. inhale 6. exhale+5 breaths Parsva Dhanurasana (R)

drishti: nose

7. inhale 8. exhale+5 breaths Parsva Dhanurasana (L)

drishti: nose

9 inhale+5 breathsdrishti: nose

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C O R R I E A N A N D A Y O G Aw w w . c o r r i e a n a n d a . c o . u k

7. inhale 8. exhale + 5 breathsBharadvajasana (R)

drishti: side

13. inhale

14. exhale +5 breathsBharadvajasana (L)

drishti: side

9. exhale 10. inhale 11. exhale 9. inhalelift up

11. inhale10. exhale 12. exhale

15. inhalelift up

17. inhale16. exhale 18. exhale 7. inhale 8. exhale +5 breathsArdha

Matsyendrasana (R)drishti: side

13.inhale 14. exhale +5 breathsArdha

Matsyendrasana (L)drishti: side

9. inhalelift up

11. inhale10. exhale

12. exhale 15. inhalelift up

17. inhale16. exhale 18. exhale

I n t e r m e d i a t e S e r i e s ( p a r t 3 )

7. inhale 8. exhale +5 breathsEka pada sirsasana (R)

drishti: touch chin

14. inhale9. inhale/exhale 12. inhale11. exhale 13. exhale10. inhalelift up

15. exhale +5 breathsEka pada sirsasana (L)

drishti: touch chin

16. inhale/exhale 17. inhalelift up

jump

jump

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C O R R I E A N A N D A Y O G Aw w w . c o r r i e a n a n d a . c o . u kI n t e r m e d i a t e S e r i e s ( p a r t 4 )

inhale jump 7. Tittibhasana Adrishti: nose

9. walk forward (R-L =1) x5walk backward (R-L = 1) x5

10. inhale + 5xbreathsTittibhasana C

exhale 11. inhaleBakasana

exhale + 5x breaths

Karandavasanadrishti: nose

9. inhale8. inhale

13. inhale12. exhale 14. exhale 7. inhale

8. inhale + 5 breaths

Pinca Mayurasanadrishti: nose

10. inhale9. exhale 11. exhale

8. exhale Tittibhasana Bdrishti: nose

exhale 7. inhale exhale

9. inhale 10. inhale 11. exhaleexhale

11. inhale10. exhale

12. exhale exhale legs back 8. inhale + 5x breathsYoganidrasanadrishti: brow

jump 7. inhaleDwi pada sirsana A

+5 breaths drishti: nose

19. inhale18. exhale 20. exhale 8. inhale Dwi pada sirsana B

+5 breathsdrishti: nose

9. inhaleBakasana

7. inhale

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C O R R I E A N A N D A Y O G Aw w w . c o r r i e a n a n d a . c o . u kI n t e r m e d i a t e S e r i e s ( p a r t 5 )

samasthiti

8. inhale

1. inhale 2. exhale

7. exhale

3. inhale 4. exhale

6. inhale 9. exhale samasthiti 2. exhale1. inhale 3. inhale 4. exhaleNakrasana

drishti: nose

5. 5x jumps forward5x jumps back

5. inhale + 5 breathsMayurasanadrishti: nose

13. inhale 14. exhale11. inhale10. exhale 12. exhale

3. inhale 2. exhaleboth hands to floor

8. inhale 4. exhale 5. inhale 6. exhale6. inhale 7. exhale 9. exhale samasthiti 1. inhale 7. inhale+ 5 breaths Vatayanasana (R)

drishti: nose

8. Up / 9. exhale 13. Up / 14. exhale10. inhale 12. inhale +5 breaths Vatayanasana (L)

drishti: nose

11. exhale 17. inhale 20. inhale15. inhale 16. exhale 18. exhaleboth hands

down

19. inhale look upexhale

samasthiti

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C O R R I E A N A N D A Y O G Aw w w . c o r r i e a n a n d a . c o . u kI n t e r m e d i a t e S e r i e s ( p a r t 6 )

9. inhale/ exhale7. inhale 8. exhale + 5x breathsParighasana (R)

drishti: nose

samasthiti 10.inhalelift up

2. exhale1. inhale 3. inhale 5. inhale4. exhale 6. exhale

12. inhale11. exhale 13. exhale 16. inhale/ exhale14. inhale 15. exhale + 5x breathsParighasana (L)

drishti: nose

17. inhalelift up

19. inhale18. exhale 20. exhale

8. 5x breathsGomukhasana B (R)

drishti: up

7. 5x breathsGomukhasana A (R)

drishti: nose

9. inhalelift up

11. inhale10. exhale 12. exhale 13. 5x breathsGomukhasana A (L)

drishti: nose

14. 5x breathsGomukhasana B (L)

drishti: up

15. inhalelift up

16. exhale 17. inhale

7. inhale 9. inhale + 5 breathsSupta Urdhva

Pada Vajrasana (R)drishti: side

8. exhale18. exhale 10. inhalelift up

12. inhale11. exhale 13. exhale 14.inhale 16. inhale + 5 breathsSupta Urdhva

Pada Vajrasana (L)drishti: side

15. exhale

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C O R R I E A N A N D A Y O G Aw w w . c o r r i e a n a n d a . c o . u kI n t e r m e d i a t e S e r i e s ( p a r t 7 )

10. inhale9. exhale 11. exhale 7. prepare 8. inhale + 5 breathsBaddha Hasta

Sirsasana Ddrishti: nose

10. inhale9. exhale 11. exhale

7. prepare19. inhale 20. exhale 8. inhale + 5 breathsMukta Hasta Sirsasana Adrishti: nose

17. inhalelift up

18. exhale 10. inhale9. exhale 11. exhale 7. prepare 8. inhale + 5 breathsMukta Hasta Sirsasana Bdrishti: nose

10. inhale9. exhale 11. exhale 7. prepare 8. inhale + 5 breathsMukta Hasta Sirsasana Bdrishti: nose

10. inhale9. exhale 11. exhale 7. prepare 8. inhale + 5 breathsBaddha Hasta

Sirsasana Adrishti: nose

10. inhale9. exhale 11. exhale 7. prepare 10. inhale9. exhale 11. exhale 7. prepare

8. inhale + 5 breathsBaddha Hasta

Sirsasana Cdrishti: nose

8. inhale + 5 breathsBaddha Hasta

Sirsasana Bdrishti: nose

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C O R R I E A N A N D A Y O G Aw w w . c o r r i e a n a n d a . c o . u k

10. exhalehead to floor

B a c k b e n d s a n d F i n i s h i n g S e q u e n c e

Closing Chant (Mangala Mantra)Svasti Prajabhyah Paripalayantam

Nyayena Margena Mahim Mahisah

Go Brahmanebhyah Subhamastu Nityam

Lokah Samastah Sukhino Bhavantu

Om Santih Santihi Santihi

8. inhaleBaddha Padmasana

drishti: nose

10. exhale 5-10 breathsBalasana

drishti: nose11. Vinyasa

9. exhale + 10 breathsdrishti: nose

inhale back up (take head off floor optional)

drishti: nose

9. exhale + 10 breathsYoga Mudradrishti: nose

8. inhale +15-25 breaths

Sirsasanadrishti: nose

10. inhale + 10 breaths Padmasanadrishti: nose

11. inhale + 10-25 breathUtpluthi

drishti: nose12. Vinyasa

Take rest (10 mins)

9. inhale + 5 breaths 10. exhale 9. inhale walk hands to heels

+ 5 breaths

10. exhale

hands to heels(or catching)

9. inhale + 5 breathsUrdhva Danurasana

drishti: nose

10. inhalecome up

exhale Pascimottanasana

5x breaths

9. inhale + 8-10 breathsUrdhva Padmasana

drishti: nose

8. exhale + 8-10 breathsKarnapidasana

drishti: nose

8. exhale + 8-10 breathsHalasana

drishti: nose

9. exhale + 8-10 breathsPindasana

drishti: nose

7. inhale jump through/exhale lay down

9. exhale + 8-10 breathsMatsyasanadrishti: nose

9. exhale +8-10 breaths Uttana Padasana

drishti: nose

10. inhale Cakorasana and Vinyasa

8. inhale +10-25 breaths

Salamba Sarvangasanadrishti: nose

drop back and up three times

8. bend knees prepare

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7. inhale