Modified Primary Series

Suryanamaskara (A + B)
A x 5
B x 5
Samasthiti
1 2
Uttanasana
3 5
Urdhva Mukha
Svanasana
4
Chaturanga Dandasana
6
Adho Mukha
Svanasana
7 9 10
Samasthiti
8
Uttanasana
Samasthiti
2
Uttanasana
3 5
Urdhva Mukha
Svanasana
4
Chaturanga Dandasana
6
Adho Mukha
Svanasana
9
Urdhva Mukha
Svanasana
8
Chaturanga Dandasana
10
Adho Mukha
Svanasana
13
Urdhva Mukha
Svanasana
14
Adho Mukha
Svanasana
15
7
Virabhadrasana
1
Utkatasana
11
Virabhadrasana
16
Uttanasana
17
Utkatasana
18
Samasthiti
12
Chaturanga Dandasana
Page 1
2
Padahastasana
nose
1
Padangusthasana
nose
3
Utthita Trikonasana
R, L
thumb
4
Parivrtta Trikonasana
R, L
thumb
5
Utthita Parsvakonasana
R, L
palm of hand
7
Prasarita Padottanasana A
nose
8
Prasarita Padottanasana B
nose
9
Prasarita Padottanasana C
nose
6
Parivrtta Parsvakonasana
R, L
sky
10
Prasarita Padottanasana D
nose
11
Parsvottanasana
R, L
toes
12
Vrksasana
R,L
Modified Primary Series
13
Utkatasana
Urdhva Mukha
Svanasana
Chaturanga Dandasana Adho Mukha
Svanasana
Practice this vinyasa between postures when you see the symbol.
V I N Y A S A
14
Virabhadrasana A
R, L
thumbs
Page 2
15
Virabhadrasana B
R, L
tip of middle finger
17
Pachimottanasana A
nose
18
Pachimottanasana B
nose
19
Purvottanasana
3rd eye
16
Dandasana
nose
24
Marichyasana A
R, L
toes
21
Triang Mukhaikapada
Paschimottanasana
R, L
toes
20
Ardha Baddha Padma
Paschimottanasana
R, L
nose
22
Janu Sirsasana A
R, L
toes
23
Janu Sirsasana B
R, L
toes
25
Marichyasana C
R, L
far to side
26
Navasana to lift off 5 breaths,
cross feet and lift off
Repeat 2x toes
29
Upavistha Konasana B
3rd eye, 5 breaths
27
Baddha Konasana
nose
Modified Primary Series Page 3
28
Upavistha Konasana A
3rd eye, 5 breaths
32
Supta Konasana
3rd eye
Transition, 1 breath
30
Supta Konasana
nose, 5 breaths
31
Supta Konasana
3rd eye
Transition, 1 breath
39
Padmasana
nose, 25 breaths
40
Uttpluthi
nose, 25 breaths
38
Pachimottanasana C
nose
41
Savasana
take a rest 10-20 minutes
37
Urdhva Dhanurasana
3rd eye
33!
Supta Padangusthasana A
toes
34!
Supta Padangusthasana B
far to side
35!
Supta Padangusthasana C
both hands to feet
toes
!34 - 36 right side first,
repeat left side
Modified Primary Series Page 4
36
Setu Bandhasana
(modified bridge)
3rd eye