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    2 Modified Primary Series..

    Uploaded by

    corina_bianca2001
    This document outlines a modified primary yoga series consisting of 41 postures. The series begins with 5 rounds of Surya Namaskara A followed by 5 rounds of Surya Namaskara B. It then progresses through standing postures, forward folds, twists, backbends, inversions, seated postures, and finishes with relaxation in Savasana. Detailed instructions are provided for the hand and foot positioning for each posture.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    2 Modified Primary Series..

    Uploaded by

    corina_bianca2001
    122 views4 pages
    This document outlines a modified primary yoga series consisting of 41 postures. The series begins with 5 rounds of Surya Namaskara A followed by 5 rounds of Surya Namaskara B. It then progresses through standing postures, forward folds, twists, backbends, inversions, seated postures, and finishes with relaxation in Savasana. Detailed instructions are provided for the hand and foot positioning for each posture.

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    This document outlines a modified primary yoga series consisting of 41 postures. The series begins with 5 rounds of Surya Namaskara A followed by 5 rounds of Surya Namaskara B. It then progresses through standing postures, forward folds, twists, backbends, inversions, seated postures, and finishes with relaxation in Savasana. Detailed instructions are provided for the hand and foot positioning for each posture.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    122 views4 pages

    2 Modified Primary Series..

    Uploaded by

    corina_bianca2001
    This document outlines a modified primary yoga series consisting of 41 postures. The series begins with 5 rounds of Surya Namaskara A followed by 5 rounds of Surya Namaskara B. It then progresses through standing postures, forward folds, twists, backbends, inversions, seated postures, and finishes with relaxation in Savasana. Detailed instructions are provided for the hand and foot positioning for each posture.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    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

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