Sequence — linking the postures

Once you have an understanding of the individual postures, you can begin to link your postures one to another using smooth, deep ujjayi breathing to initiate the movement and create a continous unfolding of asanas.

The asana drawings with their drishtis are shown on the following pages, so you can open the book and have it handy as you learn and practice.

Symbol you’ll need to know: ◆ Drishti.

The primary series

• 1: Padangusthasana, ◆ nose
• 2: Padahastasana, ◆ nose
• 3: Utthita trikonasana, ◆ thumb
• 4: Parivritta trikonasana, ◆ thumb
• 5: Utthita parshvakonasana, ◆ palm of hand

• 11: Parshvottanasana, ◆ toes
• 12: Utthita hasta padangusthasana A, ◆ toes
• 13: Utthita hasta padangusthasana B, ◆ far to side
• 14: Utthita hasta padangusthasana C, ◆ toes
• 15: Utthita hasta padangusthasana D, ◆ toes

• 6: Parivritta parshvakonasana, ◆ sky
• 7: Prasarita padottanasana A, ◆ nose
• 8: Prasarita padottanasana B, ◆ nose
• 9: Prasarita padottanasana C, ◆ nose
• 10: Prasarita padottanasana D, ◆ nose

• 16: Ardha baddha padmottanasana, ◆ nose
• 17: Utkatasana, ◆ thumbs
• 18: Bakasana, ◆ straight (optional)
• Vinyasa
• 19: virabhadrasana A (left and right), ◆ thumbs
• 20: Virabhadrasana B (left and right), ◆ tip of middle finger

• Vinyasa
• 21: Dandasana, ◆ nose
• 22: Paschimottanasana A, ◆ nose
• 23: Paschimottanasana B, ◆ nose
• 24: Paschimottanasana C, ◆ nose

• Vinyasa
• 29: Janusirshasana B, ◆ toes
• Vinyasa
• 30: Janusirshasana C, ◆ toes (optional)
• Vinyasa
• 31: Marichyasana A, ◆ toes
• Vinyasa
• 32: Marichyasana B, ◆ toes

• Vinyasa
• 25: Burvottanasana, ◆ 3rd eye
• Vinyasa
• 26: Ardha baddha padma paschimottanasana, ◆ nose
• Vinyasa
• 27: Triang mukhaikapada paschimottanasana, ◆ toes
• Vinyasa
• 28: Janusirshasana A, ◆ toes

• Vinyasa
• 33: Marichyasana C, ◆ far to side
• Vinyasa
• 34: Marichyasana D, ◆ far to side
• Vinyasa
• 35: Navasana to lift off 5 breaths, cross feet and lift off; repeat five times, ◆ toes

• Vinyasa
• 36: Bhujapidasana A, ◆ nose
• 37: Bhujapidasana B, ◆ nose
• 38: Tittibhasana, 1 breath transition, do not hold 39 bakasana o nose, 1 breath transition, do not hold, ◆ feet
• Vinyasa

• Vinyasa
• 44: Baddha konasana, ◆ nose
• 45: Upavishta konasana A, ◆ 3rd eye
• 46: Upavishta konasana B, ◆ 3rd eye

• 40: Kurmasana, ◆ 3rd eye
• 41: Supta kurmasana, ◆ nose
• Vinyasa
• 42: Garbha pindasana, ◆ straight, rock & roll
• 43: Kukkutasana, ◆ 3rd eye

• 47: Supta konasana A, ◆ nose
• 49: Supta padangusthasana A, ◆ toes
• 48: Supta konasana B, ◆ 3rd eye

• 50: Supta padangusthasana B, ◆ far to side
• 51: Supta padangusthasana C, ◆ toes
• Chakrasana or Vinyasa
• 52: Ubhaya padangusthasana A, roll up to next asana hold 1 breath, ◆ nose
• 53: Ubhaya padangusthasana B, hold 5 breaths, ◆ 3rd eye

• 58: Paschimottanasana, 15 breaths, ◆ nose
• 59: Shavasana, 5 breaths
• 60: Sarvangasana, 25 breaths, ◆ toes
• 61: Halasana, 10 breaths, ◆ nose

Finishing postures

• 54: Urdhva mukha paschimottanasana A, roll up to next asana, hold 1 breath, ◆ nose
• 56: Setubandhasana, ◆ 3rd eye
• Vinyasa
• 55: Urdhva mukha paschimottanasana B, hold 5 breaths, ◆ 3rd eye
• Chakrasana
• 57: Urdhva dhanurasana, 5 breaths, repeat three times, ◆ 3rd eye

• 62: Karnadpidasana, 10 breaths, ◆ nose
• 63: Urdhva padmasana, 10 breaths, ◆ nose
• 64: Pindasana, 10 breaths, ◆ nose
• 65: Matsyasana, 10 breaths, ◆ 3rd eye

• 65: Uttana padasana, 10 breaths, ◆ 3rd eye
• Chakrasana or Vinyasa
• 67: Sirshasana, 25 breaths, ◆ nose
• 68: Balasana, rest in child’s pose, 5 breaths

• 69: Yogamudra, ◆ 3rd eye
• 70: Padmasana, 25 breaths, ◆ nose
• 71: Utpluthi, 25 breaths, ◆ nose
• 72: Shavasana, take a rest 10–20 minutes

Bibliography

• Daniélou, Alain: Yoga, Inner Traditions International, Rochester, VT, 1991
• Desikachar, T. K. V.: The Heart of Yoga, Inner Traditions International, Rochester, VT, 1995
• Feuerstein, Georg: Encyclopedic Dictionary of Yoga, Paragon House, New York, NY, 1990
• Feuerstein, Georg and Bodian, Stephen, with the staff of Yoga Journal: Living Yoga, The Putnum Publishing Group, New York, NY, 1993
• Freeman, Richard: Ashtanga Yoga Video, Delphi Productions, Boulder, CO, 1993
• Kuvalayananada, Swami: Asana, The Sky Foundation, Philadelphia, PA 1978
• Kuvalayananada, Swami: Pranayama, Bombay Popular, Prakasham, 1964
• Mohan, A. G.: Yoga for Body, Breath and Mind, Rudra Press, Portland, OR, e International Association of Yoga Therapists, CA, 1993

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