I.

Surya Namaskara A

Srya Namaskra

1. Urdhva Vrikshasana

rdhva Vksana

2. Uttanasana A

Uttnsana

3. Uttanasana B

Uttnsana

4. Chaturanga Dandasana


Caturaga Dasana

5. Urdhva Mukha

rdhva-Mukha-vnsana
(upward facing dog)

Shvanasana

6. Adho Mukha

Adho-Mukha-vnsana
(downward facing dog)

Shvanasana

7. Uttanasana B


Uttnsana

8. Uttanasana A

Uttnasana

9. Urdhva Vrikshasana

rdhva Vksana

10. Samasthitih


Samasthiti

Vinysa breath Dr s t i
agu hamadhy
1
IN
e
2
EX
ngre
3
IN
bhrmadhye

explanation of movement
raie arm overhead
pread finger, hanging a he hip fold forward, hand o ground Uttanasana (, Unana)
come half-way up wih raigh pine, lif head
hand down, floa back, elbow cloe o che Chaturanga Dandasana ( , Caurga
Dan d ana)
roll on op of fee, open he che, raighen arm, Urdhva Mukha Shvanasana ( ,
rdhva Mukha vnana)
uck oe, puh back, lif hip, raigh arm Adho Mukha Shvanasana ( , Adho
Mukha vnana)
Adho Mukha Svanasana ( , Adho Mukha Svnana)
glide forward, lif head, rech back
head o knee Uttanasana (, Unana)

EX

ngre

IN

bhrmadhye

EX

nbicakre

7
8

5BR
IN
EX

IN

EX

nbicakre
bhrmadhye
ngre
agu hamadhy
raie arm over ide, raighen up wih raigh back
e
lower arm over ide Samasthitih (, Samahiih )
ngre

Legend for the Vinysa table:

Vinysa:1 = ekam; 2 = dve; 3 = rn i; 4 = cavri; 5 = paca; 6 = a ; 7 = apa; 8 = a au; 9 = nava; 10 = daa; 11 =
ekdaa; 12 = dvdaa; 13 = rayodaa; 14 = caurdaa; 15 = pacadaa; 16 = od aa; 17 = apadaa; 18 = a adaa;
19 = ekonavimaih ; 20 = vimaih ; 21 = ekvimaih ; 22 = dvvimaih ; 23 = rayovimaih ; 24 = caurvimaih ; 25
= pacavimaih ; 26 = od avimaih ; 27 = apavimaih ; 28 = a ovimaih
breath: IN = inhalaion; EX = exhalaion; 5BR = five breah
Dr s t ingre
:
= o he noe; agu hamadhye = o he middle of he humb; bhrmadhye = in he middle of he eye
brow; nbicakre = o he navel; rdhvadr i = upward; hagre = o he ip of he hand; pdayoragre = o he ip of
he foo; prvadr i = ideward