Ashtanga yoga short forms download

Turn all the way to face the opposite direction so that your left foot is in front, right foot is at an angle and exhale folding on to your left side, setting the hand to the floor or the block then revolving to your left and reaching the left arm up towards the ceiling. Inhale, come up, exhale, parallel the feet and step or jump to the front of your mat. Parsvakonasana, inhale, again open to your right.

Turn your right toes out, left toes in, a wider stance this time, exhale, bend your right knee so that it's directly over top of your ankle. We'll set the right hand to the floor or a block outside of your right foot.

Left arm comes up over your head and gazes to the palm of the hand. Keep the left leg straight and strong. Two, lengthen the tailbone towards your left heel. Three, draw the front ribs down and in. Four, slightly revolve the chest open to the ceiling. And five, press down into your feet. Inhale, come up, turn your left toes out, right toes in and exhale, bend your left knee over top of your ankle and then set the left hand to the floor or a block outside of your left foot.

Right arm, up and over head. And if you can, you look to your right palm. That's one, right thigh presses back, leg is strong. Two, recreate the arch in the right foot by pressing on the outer edge of the foot to the floor. Three, wrap the outer upper arm towards your face. Four, slightly spin the chest open to the ceiling.

And five, press the feet, inhale, come up, turn all the way so your right foot is in front of you. Exhale, bend the right knee, keeping the outer edge of the left heel planted. We'll take the left elbow to the outside of the right knee.

Either bringing the hands to prayer position or if it's available to you, taking the left hand to the floor outside the right foot. The right arm will come up and overhead in line with the ear. Turn all the way to face the opposite direction so your left foot is in front, right foot is at an angle. Bend your left knee, take the right elbow to the outside of the left knee and you can bring your hands to prayer or take the right hand to the floor outside the left foot.

Continue to press the outer edge of the right foot to the floor and take the left arm up and overhead. Three, right leg stays nice and straight. Press the feet, inhale, come up. Exhale, parallel the feet and step or jump to the front of your mat. Prasarita Padottanasana E through D.

Inhale, open to the right and take your hands to your waist. Lift the chest up. With exhalation, you'll fold forward and set the hands flat on the floor. Inhale, look up, straighten the arms, lengthen. Reaching the head towards the floor. That's one, hands are shoulder distance apart. Two, if you can bring a little weight into the head. If the head is in contact with the floor. Three, squeeze the elbows in and pull the shoulders back. Four, continue to strengthen the legs, lift the knee caps up the thighs.

Exhale, pause, inhale, come all the way up to the top and exhale. B, inhale, arms out to the side. Exhale, hands back to your waist. Inhale, lift the chest, tip the head back and look down the edge of the nose. Exhale, and fold forward. Two, hands stay at the waist for this one.

Three, start to broaden across the chest. Elbows reaching straight out to the side. And five, press the feet, inhale, come up. And exhale. C, inhale, arms out to the side. Exhale, interlace the fingers behind your back. Inhale, pull the arms straight, lift the chest up, tip the head back, exhale and fold forward, reaching the arms up and overhead. Three, if you like you can turn the palms to face the other direction as well.

Inhale, come all the way up. And exhale, hands to your waist. Inhale, lift the chest, tip the head back, exhale and fold for D. Reaching down and grabbing hold of the big toes with middle and index finger. Shoulders down the back away from the ears. Two, reaching the elbows straight out to the sides and the thumb touches the tip of the toe, big toe. And five, inhale, look up, lengthen, straighten the arms. Exhale, pause, inhale, come all the way up.

And exhale, step or jump to the front of your mat, Samasthiti. Parsvottanasana, inhale, open to the right and turn to face the back of your mat taking either reverse prayer position or taking the knuckles together behind your back. Lift the chest up, tip the head back, inhale, and with exhalation, we'll fold out over the right leg. And gaze towards your right big toe. Reaching the sternum towards the toe as well to keep the chest open.

Three, continue to press the big toe mound. Inhale, come up, turn all the way to face the other direction so your left foot is in front.

And exhale, fold out over your left leg. Utthita Hasta Padangusthasana. We'll take the left hand to the waist and we'll bring the weight down to the left foot. Two options here, one is you just take hold of the right knee with the right hand and you can stay here for all variations. Or you reach for your big toe. Pull your right shoulder back and then with exhalation, you extend the right leg straight. Then if you'd like you can work on bowing towards the knee.

And five, inhale, come up, if you bow, exhale, open up to the right. If balance is challenging, you'll stay looking forward. Otherwise you'll turn your head to look over your left shoulder. Two, wrap the outer right hip down towards the floor. And five, inhale, bring the leg back to center. Exhale, bow. Inhale, back up, exhale, point the toe, keeping the leg straight.

Right hand to your waist, two. And five, releasing it down. Second side, we'll take the weight to the right foot. Inhale, either grabbing hold of either the left knee or hooking the left big toe and straightening the leg.

And five, inhale, coming up, exhale, open out to the left. That's one, turning the gaze if you feel steady. And five, inhale, coming back to center. Exhale, bowing to the leg. Inhale, back up, exhale, point the toe, hands to your waist, that's one. And five, release. Ardha Baddha Padmottanasana. So for this one we need to modify. Can be a little dangerous for the knees if your hips aren't open enough.

The modification we're gonna do is either holding the ankle and staying up right here or you can take tree pose. If you're comfortable in half lotus, you know your hips are open enough, you'll point the toe, start to reach the right knee out, bringing the outer edge of the right foot into the left hip crease, and then we'll reach the right arm around. Either grab a hold of the left elbow or you'll reach for your right big toe. If you have a hold of the right big toe, with exhalation, you'll fold forward.

Left hand will come outside the left foot and you'll fold. Two, careful not to lock out the left knee. Keep a soft bend in it so you're working with the muscles and not just letting the weight go into the joints. And five, inhale, look up, exhale, pause. Inhale, come all the way up and exhale, release the right side, coming Samasthiti. Second side, take the weight to the right foot.

Either modifying by just holding the ankle and notice I say holding the ankle and not the foot. Staying there and just working the opening in the hip or taking tree pose. Or coming into half lotus, bringing the outer edge of the left foot into the right hip crease. Keeping hold of the left foot with the right hand, take the left arm around and either reach for your right elbow or grab a hold of the left big toe.

If you have a hold of the left big toe, on exhalation you'll fold forward. Bring the right hand next to the right foot and fold all the way down. Inhale, come all the way up to the top, keeping hold of the foot and then exhale, release and come back to Samasthiti in front of your mat.

Inhale, arms reach up over head. Nancy Powell. Nancy's favorite class is Slow Flow Fusion, her dream vacation is to go to Paris and her favorite food is chocolate!! I started teaching yoga at Body Language in April of I come from a strong fitness background and have done it all from kickboxing, stepping, spinning, aerobics and running.

Sometimes at this point the physical body is so flexible and powerful that the 1st Series see there is no longer adequate as a field for learning. Then 2nd Series forms a new opportunity for practice. The advanced sequence of the Ashtanga Yoga, the third series, demands a high degree of strength and flexibility.

A lot of practice and endurance is neccessary to learn it. In their essence, the series taught by Sri K. But in details we will find some minor differences. Traditional Practice Series. Makes me want to try a longer version. A good back to basics class in a short timeframe. I really enjoyed the instruction: clear, concise, and at a good pace, although some of the vinyasas were a teeny bit rushed.

I will be coming back to this class on days I m craving no frills. Thank you! Click to Preview. Stream Download. Download a Class with Your Subscription You have selected a class to download that is covered by your subscription. You have 0 remaining of 0 downloads. Downloads renew each subscription period. Download Now. Download Your Purchased Class You have purchased this class before, would you like to download it now?

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