Prasara Primer - Ryan C. Hurst and Jarlo L. Ilano

Prasara
Body-Flow
Yoga
A Primer
Ryan C. Hurst, CST Head Coach

&
Jarlo L. Ilano, M.P.T., CST Coach
Prasara
Body-Flow
Yoga
A Primer
Published By Real Creative Health, Inc.

ISBN 978-4-9903883-0-0
First Published January, 2007
Second Edition January 2008
Copyright Real Creative Health, Inc. 2007-08
http://www.cstjapan.com
http://www.csthawaii.com
Prasara Yoga
"F l o w Through Motion "
What is Yoga?
Yoga is an age-old discipline developed in India for the purpose of improving the health
of your body, mind, and spirit. The path of Yoga is said to be eightfold, with specific
instructions in key disciplines. Comparing the totality of Yoga to a tree, the disciplines
which make up the tree are called the limbs of Yoga; Yamas (restraints), niyamas
(observances), asana (postures), pranayama (breathing), pratyahara (withdrawal of senses),
dharana (concentration), dhyana (meditation), and samadhi (absorption).
What is Asana?
Asana is the aspect of Yoga that is most commonly thought of, and it involves the learning
of specific postures for the direct improvement of physical health and vitality. The postures
are said to open your joints and give your body freedom and energy. When people speak
of exercises called Downward Facing Dog, Cobra, and Pigeon, they are talking about Asana.
Many people from all over the world have benefited from the practice of Asana in its many
varieties of expression. Ashtanga yoga, Bikram yoga, Power yoga, Jivamukti yoga, the list
goes on and on, and it can be very confusing! However, despite the many different names
and the details of instruction, they all share at their heart the cultivation of physical and
mental ability on your path of Yoga.
Prasara Yoga
Is it just another of the many styles of Yoga out there? Prasara is a method resurrected
from Patanjali s Yoga Sutras, considered the bible of yoga , compiled in 200 B.C. It was
developed by Circular Strength Training Founder Coach Scott Sonnon, and integrates all
eight limbs of Yoga into a physical practice designed to improve your Flow.
What is your Flow?

Your Flow is the ability to move your body into any posture and into any direction with
grace and fluidity. Your Flow is your freedom of movement! The English translation of
Prasara can be interpreted as extension, advancing, a free course, a stream . Prasara Yoga
is then a means to improve your body s freedom. Freedom to play your sport, to dance, and
to move with grace in all that you do! Sounds good, doesn t it! Everyone appreciates the
graceful movement of our favorite athletes and dancers. And don t we all wonder if we
could ever move the way they do? It seems that it is ingrained in our being to appreciate
the beauty of their movement and seemingly effortless actions. Prasara Yoga was developed as a method to develop our bodies and our movement in search of that grace.
Ryan Hurst, CST Head Coach

Jarlo Ilano, M.P.T., CST Coach
This is a basic primer for Prasara Yoga.

We will teach you some of the basic postures and movements that will start you in your
exploration to find your Flow and your freedom. We say that it is just a start because as you
continue in what we call your Daily Personal Practice, you will see it is a journey of selfexploration that will lead you to places you may not have expected to go. With diligent and
thoughtful effort, you will be amazed at what you can accomplish. And more than that, you
will have a lot of fun along the way!
Basic Concepts
Before we begin with the first postures and movements, there are a few basic concepts
that you should keep in mind as you start to develop your Yoga practice. Sticking to these
key points will both make sure you are doing the Yoga properly and not harm yourself, and
also will insure the best progress possible.
First, lets start with your breathing.

There are so many breathing methods, that it can be just as confusing as the many Yoga
styles out there! For our purposes here, you will be safe and go far with remembering just
a couple of points:
1st Key Secret to Successful Yoga Practice:
Exhaling into Discomfort

Breathe out when you are exerting effort and never hold your breath. Holding your
breath and bracing in a posture and throughout a difficult motion is, for many, a natural
response. Unfortunately, its also one of the worst things you can do! When you inhale
strongly and hold your breath, dont you feel that build-up of tension? That sensation is
the exact opposite of what we want to achieve. There are many more things that can be
said about proper breathing, but if you start by exhaling with effort and never holding
your breath, you will be well on your way.
No Pain, All Gain!
2nd Key Secret to Successful Yoga Practice:
Finding your Edge

Next, you must be sure to do this practice without any pain. Our saying is not No pain,
no gain, it is No pain, all gain! The developer of this method is fond of saying You
should be uncomfortable, but not very uncomfortable. How do you decide this? In our
system we use a discomfort scale of O to 10. Zero means no discomfort at all and ten represents the worst pain youve ever felt. We want to hover around a 3, which we call your
edge. It should be uncomfortable enough that you know you are doing something by
going to your edge, but not so bad that you feel pain and jump off that cliff. No pain
sounds good right? It is! And whats best about this is, it is not only a comfortable way to
progress, but also we have found it is the best way to progress. You see, if you feel pain,
your body will react by tensing up and bracing. Its only natural; you want to protect yourself from further pain and injury. So rather than improving your movement, you are hindering it if you are pushing into pain.
Another good concept to think about is that you should feel better as you move along in
your practice. At the end of your session you should feel better than you did at the beginning. If you are doing repetitions of a particular movement, the 10th one should feel better
than the 1st one. If it feels worse, you are either performing the movement incorrectly or
pushing yourself too far. Remember the goal is not to stretch, but to regain freedom of
movement.
These two ideas, breathing out where there is effort, and having no pain (no more than
a 3 out of 10 on the scale), are fundamental to your success in learning this method of
Yoga.
So lets begin!
The following book presents for you 5 different Prasara Flows with three progressive
levels of difficulty (Beginner, Intermediate, and Advanced). Based on your current level of
skill, you may find yourself progressing through each level quickly, or you may find yourself
stuck at one particular level for awhile. However it goes, remember that the goal is not to
blast through each level so that you become a master at this style of Yoga! The goal is to
achieve graceful motion and to achieve a greater understanding of how your body moves.
Each practice is a new beginning and every movement can feel fresh and exciting. Enjoy
the journey, dont be so focused on the end, or youll miss all the benefits of traveling the
path.
There is no specific timeframe for how long to spend at the levels, but we do recommend
starting at the Beginning level, even if it feels very easy. Spending time at the Beginning will
help you to understand the nature of the particular Flow and you gain a deeper connection
that will help you as you progress.
You may also find that some of the 5 Flows are easier for you than others. This is because
each Flow is designed to access differing parts of your bodys structure and abilities. We
believe that you will find great benefit in the varieties of movements and postures we present here for you.
The Five Flows are: Cricket, Vine, Wind, Ocean, and Seesaw. We will start by discussing the
proper posture and performance of the asana, or poses, that you will be doing in each Flow.
We will then discuss the transitional movements between the asana. Knowing the details of
smooth movement between postures will allow you to explore your graceful flow as you put
it all together. Your performance of these postures and movements in a Flow may be quite
mechanical and stilted at first, but like anything, as you practice you will become smoother
and it will start to be second nature. Soon you will find the process quite meditative and
you will find your FLOW!
We suggest that you begin by exploring each asana in each Flow one at a time and pay
careful attention to what you are experiencing in the moment. Study the pictures provided,
and the detailed instructions carefully, but also listen to your body and go only as far into
the posture as you can without causing pain. You will hold these poses for a couple of
breaths. This means you should be breathing! You may hold the pose for longer if youd
like, but make sure you remember NO PAIN, and keep breathing. Spend as much time as
you need to work on the structure of the various asana. When you are fairly comfortable,
you are then ready to string them all together. However, dont feel that you need to perform each asana perfectly. This is because there will always be aspects of the asana that
you could work on, but you dont want to get stuck there! Once you understand the basic
mechanics of the asana, allow yourself to move on to achieving flow between them, you will
find that working on flow will improve your performance of the static asana. Our goal is
graceful MOVEMENT!
Many people begin by asking what particular muscles or body parts are stretched or
worked out in the various asana. While this is a valid question that can be answered
matter of factly, the intent of the question does veer off a bit from what we are working to
achieve with this practice. The beauty of yogic postures is that the benefit is in the totality
of the pose. Absolutely, the Downward Facing Dog works on lengthening the calves and
hamstrings, but that is not the primary purpose. The goal is to find your bodys personal
expression in that particular posture. At first you focus on the details of the alignment and
breathing, but then as you deepen your skill and practice, you begin to let go and become
the posture. Rather than a direct focus on what bodypart is being stretched or
So lets begin!
strengthened, we believe it is best to broaden your awareness to the whole of the posture
and movement that you are practicing. You will achieve so much more with this mindset
then in the mechanical thinking of Should I be feeling this in my hamstrings or up in my
hips? Of course, there are times when we may say you may be feeling certain sensations,
but those are specific instances where we have seen students need a particular cue to
engage the posture in a correct manner. There are definitely different areas that are more
directly involved in the various asana, and we can discuss this. However, for the purposes
of beginning in this journey, it is more important to practice and explore how your body
responds to the various postures. As Head Coach Joseph Wilson said The Way is in raining. You will learn so much more by going through the postures and movements, than
you would by trying to figure it all out before you start.
With this in mind, lets play and explore the 5 Flows that we have designed for you!
Cricket Flow
Cricket is a flow designed to improve your ability to engage your hips through a variety
of movements. It works on both strength and flexibility as you transition smoothly from
one position to another. You will notice improvements in all of your activities that require
squatting and knee bending. Rotation and full extension of your hips are movements that
sometimes get neglected in our daily lives, Cricket is a nice flow created to restore and
expand those motions. As always, resist the urge to progress too quickly in the movements. You may feel that natural eagerness to get there faster. But you will soon realize
that the fastest way to get where you are going is through disciplined, mindful practice.
Going too fast, too soon will only bring you tweaked muscles and joints, and set you back
in your journey. Keep in mind all the beginning tips we gave you in the introduction. Most
importantly play and have fun! With continued practice of the Cricket flow, your hips will
become both stronger and more mobile. You will notice less of a strain and you will experience a greater enjoyment of many of your recreational activities.
Asanas for Cricket Beginner Flow

Trinity Squat
The squat begins and ends with a feeling of being upright and strong. You will
raise your hands up in front of you, and
be sure to keep your shoulders packed
down. Keep a good alignment in your
spine; think tall and long, and position
your head as if held up from a string. Feel
the pressure on the bottom of your feet
being distributed in the middle of the
foot. Your weight should be even rather
than too much on the toes or heels. Begin
by exhaling and sitting your hips backward as if you were sitting down in a
chair. Drop down as far as you are
comfortable, eventually ending up with your butt all the way down to your ankles. The
goal of this movement is to maintain proper head, shoulder and hip alignment while not
leaning forward nor slouching when performing the squat.
Shin Squat
This position has you with one knee up
and the other folded beneath you as you
sit back on your calf. Your weight should
be evenly distributed between both legs.
Rest your hands on your legs and remember to think tall through your spine and
sink your tailbone into the floor while
keeping your back straight and shoulders
down and relaxed.
Triangle Squat
This is similar to the Shin Squat, but this
time turn the foot of the knee that is
upward and place it just to the outside of
the leg that you are sitting on.

Eka Pada Bakasana - Modified One Leg
Crane Pose Primer Place your hands shoulder width apart in
front of you and bring one knee forward
to rest above your elbow. Extend the
opposite leg straight back while on your
toes.
Keep your weight distributed
equally on each foot.
But as your
strength improves you should gradually
distribute the majority of the weight to the
front leg.
Modified Crane Pose Primer

Place your hands shoulder width apart in
front of you and bring both knees forward
to rest above your elbows. Place your toes
on the ground. Keep your weight distributed equally on each foot. But as your
strength improves you should gradually
distribute the majority of the weight to the
knees bringing your feet up off of the
ground.

Manduka Asana Frog Pose or Quad Squat
While on all fours, flatten your back and
equally distribute the weight of your torso
between all four limbs. For this first form,
bring your knees close to your elbows.
Turn your hands inward while flaring your
elbows and knees slightly outwards. This
pose is necessary to master so that you will
have the proper understanding of the position and transition into the Quad Squat
Variation.
Manduka Asana Modified

Modified Frog Pose or Quad Squat
From the quad squat position in which
your knees are close to your elbows, begin
by leaning your weight forward to place
yourself slightly over your hands while
bending your elbows and knees at the same
time. Go down towards the floor and then
press back up to the Quad squat position
keeping equal pressure through your hands
and feet. Remember to breathe out while
performing the movement and keep special
attention to not hold your breath.

Rajakapotasana - Pigeon Pose
This pose is great for opening up your hips.
Start by having one knee bent and lying flat
in front of you. Try to get your shin perpendicular to your torso. The opposite leg is
straight back behind you. Think of making it
as long as possible with the top of your foot
flat against the ground. Think of rolling the
front of your hip inwards into the floor while
keeping your shoulders squarely pointed
towards the front. Squeeze your buttock on
that side. Your torso should be upright and
tall as in the squat positions you practiced.
You can place your hands where needed for
balance or to take the pressure off of any too
uncomfortable areas. However, pay careful
attention to not shrug your shoulders while
placing your hands on the ground for support. Keep your upper body relaxed and
head on top of your shoulders as you look
straight ahead.
Supta Rajakapotasana - Sleeping Pigeon

The sleeping pigeon has you in the same
position as the Pigeon, but now you will lean
forward and place your arms on the ground
in front of you.

Shin Box
In this position you will sit with one foot
folded in front of you, bringing the foot into
the inner thigh of your other leg. The other
leg is then folded in back of you, with the
heel placed next to your buttock. Sit with
your weight evenly distributed on the right
and left side of your body. Be tall!
Adho Mukha Svanasana - Downward Facing Dog

Begin on all fours with your hands placed a
fair distance from your feet. Keep your
hands planted and push with your hands.
Your elbows will now straighten to support
your upper body as you push your heels
down towards the ground. Think again of a
long spine and bring your chest downwards
towards the floor.
Push your buttocks
towards the sky and keep your head neutral
while looking straight down at the floor.

Supta Virabhadrasana - Sleeping Warrior
Sit back onto your heels with the top of your
feet flat on the ground, rest your upper body
forward on your thighs and reach with your
palms flat on the ground in front of you.
While keeping your arms straight push away
from you while sinking your buttocks down
deeper into the heels of your feet. Think of
sinking your torso into the floor while trying
to keep your back straight in alignment to
the floor. Keep your shoulders down and
breathe!
Urdhva Mukha Svanasana - Upward Facing Dog

Lie flat on your stomach and bring your
hands up by your shoulders. Push up and
straighten your arms while keeping your hips
down on the ground. Turn your elbow pits
forward and push against the floor making
sure not to shrug your shoulders up. Project
your chest forward and up in front of you.
Look straight ahead, or if is comfortable lift
your head and arch back to look at the sky.
Squeeze your buttocks together and push
your ankles into the floor. If this feels easy
to you place your legs closer together and
push your knees off of the ground.
Bidalasana - Cat Pose

On all fours much like the quad squat position, lift your upper and mid back upwards
toward the sky.
Asanas for Cricket Intermediate/Advanced Flow

Utkatasana - Awkward Chair Pose
As in the trinity squat you will raise your
hands, however, this time bring them up to
about the level of your ears. Keep your arms
straight with elbow pits turned up towards the
sky and palms facing towards each other.
Your head should remain neutral and not
looking up or down. When sitting back do not
drop all the way down, instead stopping your
hips at about 90 degrees parallel to the floor.
Eka Pada Bakasana - One Leg Crane Pose

As in the one leg crane pose primer, your
hands are in front and your knee should be
above your elbow. With the advanced version
we will lean well forward to allow the leg that
is straight behind you to lift up in the air. The
intermediate version is the same; however you
may have a bend in the leg to make it a bit
easier. Squeeze your hips and point your toes
for this wonderful hand balancing pose. As
you improve you can gradually straighten your
arms and bring your bent leg closer to your
chest for a deeper and stronger pose. Remember to breathe out when extending the
leg behind and inhale when returning the leg.

Bakasana - Crane Pose
Crane Pose is actually easier than it looks. It is traditionally begun with feet spread
slightly apart in a squat position and this is how we are going to approach it for learning
purposes. From your squat position, place your hands directly out in front of you on the
floor. Widen your knees outwards slightly past your elbows. The basic version of this pose
has you bend your elbows and flare them outward to the side. You will now shift your
weight slightly forward and while on the balls of your feet, lay your knees on top of your
bent arms just above the elbows. Bring your head forward and up to counter balance your
weight, exhale to activate your core and continue your forward lean. You will soon find a
good balance point that will enable you to lift your feet off the floor. Keep your balance by
using your fingers and the heel of your palm.
The intermediate version of this pose brings your elbows in closer to your body. So,
rather than flaring your elbows like in the beginner version, keep your elbows in and rest
your knees on your arms just above the elbow as you rise up into the Crane.
The advanced version of this pose has you keeping your arms straight while placing your
knees even further up your arms. Start with your arms straight and stand up a bit from your
squat. Push yourself forward slightly by rising up onto the balls of your feet. Your shoulders will be past the plane of your hands. This is very important. If your shoulders are not
out in front of your hands you will not be able to hold this balance. Your knees will slide off
of your arms! Finally, place your knees as close to your armpits as possible and push up in
to the pose. You can place your knees to the outside of your arms however we prefer placing the knees in the inside of the arms, almost up into the armpits. This keeps the body
more compact and easier to control.

Eka Pada Adho Mukha Svanasana One Leg Downward Facing Dog
This pose is similar to Downward Facing dog, except now you will have one leg
extended off the ground and raised behind you. Be sure to keep your back flat and do
not allow it to twist as you raise the leg up. Keep your hips facing straight toward the
ground. Your leg and your back should be in a nice straight line.
Asanas for Cricket Flow

These are all of the postures that you will need to complete the Beginner and
Advanced versions of the Cricket flow. Practice them well and be very familiar with the
correct form along with proper breathing. This will allow you to concentrate on the
smoothness and grace of the transitions between them as you put it all together for the
flow.
The following is a listing of each step in the Cricket Flow. We will then show you how
to properly flow from one step to the next. Are you ready?!
Breakdown of Cricket Beginner

First Kinetic Chain
Trinity Squat
Shin Squat
Modified One Leg Crane Pose Primer- Eka Pada Bakasana
Quad Squat
Second Kinetic Chain

Modified Quad Hop Variation
Pigeon Pose - Rajakapotasana
Sleeping Pigeon - Supta Rajakapotasana
Shin Box
Triangle Squat Switch to Flat Foot Squat
Triangle Squat
Modified Shin Swing
Third Kinetic Chain

Downward Facing Dog - Adho Mukha Svanasana
Sleeping Warrior - Supta Virabhadrasana
Upward Facing Dog - Urdhva Mukha Svanasana
Cow Pose - Bitilasana
Trinity Squat
Break down of Cricket Intermediate/Advanced

First Kinetic Chain
Awkward Chair Pose - Utkatasana
Shin Squat to Triangle Squat
One Leg Crane Pose - Eka Pada Bakasana
Crane Pose - Bakasana

Modified Supported Headstand - Salamba Sirasana
Elevated Shin Box
Triangle Squat to Standing Shin Roll to Triangle Squat
Third Kinetic Chain

One Leg Downward Facing Dog - Eka Pada Adho Mukha Svanasana
One Leg Dolphin Dive
Upward Facing Dog - Urdhva Mukha Svanasana
Cobra Pose - Bhujangasana
Awkward Chair Pose - Utkatasana
Transitions - Cricket Beginner

Trinity Squat to Shin Squat
From the bottom of Trinity Squat bring your left knee to the inside of your right ankle. As
you are performing this, roll the toes of your left leg over trying to keep your left ankle
close to the ground. Think of rolling over the inside of your big toe and onto the top of
your foot. Turn your torso to the right as your right leg settles into the ground and you sit
back onto your left heel. Straighten your back and lightly clasp your hands on your right
knee.
Crane Pose Variation to Quad Squat Variation
From Crane Pose Variation, bring your right leg slightly under your left leg placing your
right knee on the ground. Evenly distribute the weight between your arms and legs and
settle down into Quad Squat Variation. Then extend your left leg backwards to come into
Pigeon Pose.
Pigeon Pose to Pigeon Pose

From Pigeon Pose, sit the buttock of your front leg down to the floor and bring your rear
leg in to create the Shin Box. Bring your left leg (former rear leg) over your right leg placing
your foot in front of your right knee. Your toes should be pointed in the same direction as
your right knee. Use your right hand as a balance and support for this transition. From this
position, place your weight on your left leg as you roll onto your right leg and swing it
towards the back in a right sweeping motion. Your torso will follow this motion causing
you to end up in a Trinity Squat facing the rear. Continue by bringing your left knee to your
right ankle rolling your toes over ending in the Shin Squat. Lastly, as you put weight upon
the leg you are sitting on (the left leg), use your left hand on the ground for balance and
swing your right leg out to the side and to the back ending in the opposite side Pigeon
Pose. Your left leg should remain in relatively the same position as when you were sitting
upon it.
Pigeon Pose to Downward Facing Dog
Place your hands shoulder width apart in front of you and lean forward while in Pigeon
Pose. Lift your rear foot up and place the ball of your foot on the ground. Now you should
be pushing downwards with your hands and bringing your front leg to the rear and into
Downward Facing Dog Pose.
Transitions - Cricket Beginner (cont)

Downward Facing Dog to Upward Facing Dog
As you breathe out while in Downward Facing Dog, slowly shift your weight to the front
and bring your knees to the mat. Sit back slightly and turn your toes under. Sit back even
further, and while keeping your elbows close to your body, breathe out as you pull with
your arms and push with your legs, keeping your body close to the floor. Continue this
motion into Upward Facing Dog.
Upward Facing Dog to Sleeping Warrior

Breathe out from Upward Facing Dog and slowly lower yourself to the mat keeping your
elbows close to your body. Once again take a breath and lift your buttocks into the air
keeping your toes flat on the mat. Breathe out and push back with your arms, which are
still close to your body while pushing against the mat with your toes. Keep your back as
flat as possible and push back into Sleeping Warrior. If this is too difficult for you, first
push onto your knees and then sit back into Sleeping Warrior. Remember, health first, and
No Pain! Work your way into this transition slowly and carefully and do so while keeping in
mind to progress incrementally with baby steps.
Sleeping Warrior to Trinity Squat
While breathing out, pull with your arms and push with your legs as you sit up into quad
squat position, balancing on all fours. Breathe in while going onto the balls of your feet.
Lean slightly forward and breathe out while smoothly jumping into a deep Trinity Squat.
Take care not to hunch over and keep your back as straight as possible. Breathe out as you
rise to the standing position.
Transitions - Cricket Intermediate/Advanced

The transitions for Cricket Intermediate level are the same as in the Advanced. The
primary difference is the smoothness and grace you can exhibit as you strive for continuous free movement between the asana.
Trinity Squat to Shin Squat

From the bottom of Trinity Squat bring your left knee to the inside of your right ankle. As
you are performing this, roll the toes of your left leg over trying to keep your left ankle
close to the ground. Think of rolling over the inside of your big toe and onto the top of
your foot. Turn your torso to the right as your right leg settles into the ground and you sit
back onto your left heel. Straighten your back and lightly clasp your hands on your right
knee.
One Leg Crane Pose to Crane Pose
Bring your extended leg in towards your torso and place knee upon your triceps.
Crane Pose to Pigeon Pose
As you lower deeper into Crane Pose bring your right leg under your left leg and tuck your
right ankle under your left ankle. Next, slowly lower your right leg to the ground while
keeping your top leg elevated. As you push your left leg back into Pigeon Pose drop your
left arm a bit. This will bring you closer to the floor and allow your leg to glide smoothly
over the mat into Pigeon.
Pigeon Pose to Pigeon Pose
From Pigeon Pose, sit your front legs buttock down to the floor and bring your rear leg in
creating a Shin Box. Bring your left leg (former rear leg) over your right leg placing your
foot in front of your right knee. Your toes should be pointed in the same direction as your
right knee. Use your right hand as a balance and support for this transition. From this
position, place your weight on your left leg as you roll onto your right leg and swing it
towards the back in a right sweeping motion. Do not stop, but continue on by bringing
your left knee to your right ankle, roll your toes over and flow through the Shin Squat.
Continue by using your left hand on the ground for balance and swing your right leg out to
the side and to the back ending in the opposite side Pigeon Pose.
Pigeon Pose to Downward Facing Dog
While in Pigeon Pose, place your hands shoulder width apart in front of you and lean forward. Lift up the foot of your rear leg and place your foot flat on the ground, while pushing
with your hands. Bring your front leg to the rear and up into One Leg Downward Facing
Dog Pose.
Transitions - Cricket Intermediate/Advanced (cont)

One Leg Downward Facing Dog to Upward Facing Dog
As you breathe out while in One Leg Downward Facing Dog, slowly shift your weight to the
front while bending your arms. Dive down and forward as the raised leg pushes even further upwards. Your head should stay in alignment with your hips as they drive forward.
Keep your arms in as close to your body as you can, breathe out while pushing outwards
and up flowing into Upward Facing Dog. Lastly, tuck the toes of your right foot underneath
you.
Upward Facing Dog to Sleeping Warrior
Breathe out from Upward Facing Dog and slowly lower yourself to the mat keeping your
elbows close to your body. Once again, take a breath and lift your buttocks into the air
keeping the top of your foot flat on the mat. Breathe out and push back with your arms still
close to your body while pushing against the mat with the top of your toes. Keep your back
as flat as possible and push back into Sleeping Warrior.
Sleeping Warrior to Trinity Squat
While breathing out, pull with your arms as you push with your legs moving into the
Upward Facing Dog Position. However, instead of completing the movement, stand up on
the balls of your feet midway through the movement, and push off with your arms into
Trinity Squat. Keep your elbows in and make sure to breathe through the motion.
Vine Flow
This flow was created for opening up the front side of the body and also to help you to
be more grounded and connected with the Earth. When done properly, this flow will help
open up your hips and strengthen your leg muscles, tendons and joints. A helpful tip to
keep in mind is to focus about 5 feet in front of you when holding the one-legged poses.
You may have trouble keeping your balance. If this is the case, remember to bend your leg
and allow your weight to sink into the floor, rather than being fully upright with loose and
flailing arms. Your balance will be better by allowing yourself to be more compact and
closer to the ground. As always, don't hold your breath! This is a common reaction as you
try to remain steady. Dont allow yourself to do this, be mindful of your breath until the
movements become second nature, then your breath will be natural and even. Remember
to keep your hips in line with each other and facing square. Do not let them open up to the
side, especially while in Upward Bow Pose. Although holding these poses is important, the
movement between the poses is where we will strengthen our joints and improve balance.
When moving between each pose, strive for smooth, slow and decisive movements. Slow,
purposeful movement shows superior control and balance.
Asanas for Vine Flow

The difference between the Beginner, Intermediate, and Advanced Vine Flow is the performance of the asana of Warrior III Pose, Extended Hand to Big Toe Pose I, Extended Hand
to Big Toe Squat, Wheel Pose, Standing Bow Pulling Pose. The depth and intensity you can
apply to the postures will change as you progress from Beginner to Advanced.

Tadasana with Arms Raised - Mountain Pose
Tadasana with Arms Raised (Mountain Pose) Begin with feet firmly planted on the
ground, bring them together and spread your toes wide. Check your balance by slightly
shaking your body. With an inhale, raise your arms up from the side until they are straight
above your head. Now exhale and flex the muscles in your lower body and abdominal
region. You will drive your shoulders down while still keeping your arms stretched
upwards. Keep your head neutral and gaze straight ahead.

Virabhadrasana III - Warrior III Pose
Stand tall, inhale and step back slightly with your left foot keeping your heel up. Exhale
and check your balance. As you bend at the hips you should bring your arms forward at
the same speed at which you bring your back leg upwards. Imagine the weight of your
body is evenly distributed between your arms stretching in front and the leg extending
backwards. The goal here is to keep your arms and leg in the same plane by making a
straight line down the back of your body. If you can only lift your back leg up slightly
then you will go the same amount forward with your outstretched arms. Remember to
keep your hips facing towards the ground and do not let the hip of the back leg to open
out to the side. Finally, bring your head up slightly to gaze forward.

Dandayamana Dhanurasana - Standing Bow
Pulling Pose
From Tadasana, exhale, bend your left leg at the knee and grasp the outside of your
foot with your left hand. You can also grasp the inside of your foot, if it is an easier start
for you. At the same time, bring your right hand up to chest level straight out in front
you. It is very important to keep your hips facing forward in this pose. If you feel your
hips turning outward make a conscious effort to guide them back facing towards the
front or the ground depending how far along you are in the pose. If you feel your hips
turning outward make a conscious effort to guide them back facing towards the front or
the ground depending how far along you are in the pose. If you cannot keep your hips
square you should decreased the intensity of the posture and not force your knee up.
Exhaling, pull your back leg up and push your foot against the hand that is pulling. This
pose is done correctly when you push out against the hand rather than pulling the leg up
behind you. As you start the pull and push motion, extend your front arm forward and
work towards leveling out your back leg with your forward arm. As in Virabhadrasana III,
follow the line of your front arm and back leg. Just as before, keep your hips square and
parallel to the front or towards the floor. If you have trouble keeping your hips square
to the floor, grasp the outside of the foot in back and keep the shoulder of your back
arm turned forward and down. This will help you to keep your hips in line.

Utthita Hasta Padangusthasana I
Extended Hand to Big Toe Pose I
There are various ways to come into this pose. This is how we teach it to our students,
so they can more easily keep their structure and work on balance. From Tadasana, exhale
and bring your knee upwards towards your chest. Check to make sure that your hips are
facing forward and that you are standing erect. Straighten the raised knee to bring your
foot out in front of you while meeting it halfway with your hand. Grasp your big toe with
your middle finger keeping your thumb on top, not facing down. The point of meeting
your foot instead of grasping it from the beginning teaches control and selective tension
throughout the movement. Ultimately, you will be able to hold your foot out straight in
front of you without the use of your hand. However, in the beginning, we use our hand as
a tool for helping us go deeper into the pose. Once your leg is extended to its full, check
again to make sure that your hips are in line with each other facing forward and that the
hip of the outstretched leg is not further in front than the hip of your supporting leg.
Stand straight and pull your toes back. Do this with your toes rather than just pulling them
back with your fingers. Place your free hand out to the side or on your hip for balance.
The advanced student can get into this pose by lifting their leg straight from the floor.
Take care not to lean back when doing this movement; instead you should raise the leg by
contracting your hip flexors while keeping your back straight and tall. As always, breathe
through the movements.

Utthita Hasta Padangusthasana I Squat Extended Hand to Big Toe Pose i Squat
This is one of the more difficult poses to perform. We start this pose from Extended Hand
to Big Toe Pose I. Exhale strongly to engage your core and keep a good solid structure,
place your free hand out in front of you and slowly lower yourself to the floor. Stop just
short of sitting down. We want to have the foot of our supporting leg flat on the floor. Refrain from doing this squat on the ball of your foot, there may be too much tension placed
on your knee if you do that. Your outstretched leg and arms will act as a balance as you
lower yourself and also for when you achieve the full squat. Having obtained the full squat
try to keep your back as upright as possible by further straightening your arms and pushing your chest outwards. For the beginner, start this movement by letting go of your outstretched leg and bringing it close to the ground but not touching. Lower yourself to the
ground and use your hands as training wheels that can assist to take some pressure off of
your leg. Eventually you wont need to use them as you get improve and get become more
and more stable in this challenging pose.

Setu Bandha Sarvangasana Shoulder Bridge Pose
This pose is similar to the Wheel Pose and is a good starting point before going on to
the Wheel. Start this pose from a supine position (facing upwards) on the floor. Bend your
knees and set your feet flat on the floor shoulder width apart. Unlike the Wheel Pose, keep
your feet halfway between your buttocks and feet when they were outstretched in the
supine position. As you progress you can gradually bring your feet closer to your sit
bones. Eventually, they should be as close to your sit bones as you can. The ability to
push with your legs is very important in this pose and the closer your feet are to your buttocks the easier it will be to attain the correct position. Start the upward push of this pose
by pushing off through the middle of your feet, squeezing your buttocks and driving your
hips upwards. Now bring your hands behind your hips to lift up further, your weight will
be distributed between your upper back and shoulders. You can go deeper into this pose
by grasping your ankles with your outstretched arms. As you pull against your ankles further extend your hips up and chest back while pushing with your legs.

Urdhva Dhanurasana Wheel Pose
The wheel pose is excellent for opening the front of the body and also serves as a good
reminder of the importance of selective tension. If you dont have the proper amount of
tension you will either be unable to get into the pose, or have a very hard time maintaining
it. Start this pose from a supine position (facing upwards) on the floor. Bend your knees
and set your feet flat on the floor shoulder width apart. They should be as close to your
sit bones as you can. The ability to push with your legs is very important in this pose and
the closer your feet are to your buttocks the easier it will be to attain the correct position.
Next, bring your arms up and back close to your ears with your elbows pointing towards
the sky and your palms flat on the ground and fingers pointing back towards your feet.
Start the upward push of this pose by pushing off through the middle of your feet,
squeezing your buttocks and driving your hips upwards. You will then push into the
ground with your hands to propel your upper body up towards sky. Next, tilt your head
so that the crown is now resting on the ground. Finally push firmly through both hands
and feet to drive your hips and chest further upwards, elevating your head from the
ground. Keep your head in good alignment with your spine while maintaining equal pressure between your hands and feet. The feet should be flat on the ground throughout this
pose.

Manduka Asana Frog Pose or Quad Squat
between all four limbs. For this first form,
bring your knees close to your elbows.
Turn your hands inward while flaring your
elbows and knees slightly outwards. This
pose is necessary to master so that you will
have the proper understanding of the position and transition into the Quad Squat
Variation.
Manduka Asana Modified

Modified Frog Pose or Quad Squat
between all four limbs. Slightly shift your
weight to one side allowing you to lift one of
your legs and thread it through the opposite
side between the opposite arm and leg.
Make sure not to touch the ground. Turn
your hip in slightly so that your leg can
stretch through, but not so much that the
foot placed on the floor changes position.
Readjust your weight so it is evenly distributed between your leg and arms. Keep your
outstretched leg straight and curl your toes
back towards your body.
Breakdown for Vine Flow

These are all of the postures that you will need to complete the Beginner and
Advanced versions of the Vine flow. Practice them well and be very familiar with the
correct form along with proper breathing. This will allow you to concentrate on the
smoothness and grace of the transitions between them as you put it all together for the
flow.
The following is a listing of each step in the Vine Flow. We will then show you how to
properly flow from one step to the next. Are you ready?!
Breakdown of Vine Beginner

First Kinetic Chain
Mountain Pose
Warrior III Pose
Standing Bow Pulling Pose
Extended Leg Pose
Extended Leg Squat
Shoulder Bridge Pose (Setu Bandha Sarvangasana)
Quad Squat
Third Kinetic Chain
Modified Side Quad Squat
Extended Leg Squat
Standing

Extended Leg Squat
Shoulder Bridge Pose (Setu Bandha Sarvangasana)
Quad Squat
Third Kinetic Chain

Extended Leg Squat
Stand
Break down of Vine Intermediate

First Kinetic Chain
Mountain Pose
Warrior III Pose

Extended Hand to Big Toe Pose I Squat
Intermediate Wheel Pose
Quad Squat
Third Kinetic Chain

Quad Squat
Quad Squat Leg Swoop
Stand
Break down of Vine Advanced

First Kinetic Chain
Mountain Pose
Warrior III Pose

Wheel Pose
Quad Squat
Third Kinetic Chain

Quad Squat
Quad Squat Leg Swoop
Stand
Transitions - Vine Beginner

Mountain Pose to Warrior III Pose
From Tadasana with arms at your side exhale and step back slightly onto the ball of your
foot on your left foot. Exhale and check your balance. Inhale once more and on the exhale
bend your body forward by raising your back leg and keeping your arms straight in front of
your chest and towards the floor. Keep your back leg straight and your hips square and
facing towards the ground. Keep your finger tips pointing towards the floor and use your
arms for balance.
Modified Warrior III Pose to Standing Bow Pulling Pose
From Warrior III Pose slowly bend your back leg and lower it so that your knees are
together. With your leg still bent at the knee reach back with your arm and cup the top of
your foot with your hand. With your free hand, reach out in front so that your arm is parallel to the ground with your hand extended.
Standing Bow Pulling Pose to Extended Leg Pose

From the Standing Bow Pulling Pose slowly lower your back leg while at the same time lowering the outstretched hand in front. Bring yourself to Tadasana Pose with hands at your
side. While standing tall, bring your knee upwards towards your chest. Check to make sure
that your hips are facing forward and that you are standing erect. Lift your leg and point
your toes to the front and straighten your knee. Don't worry about how high you can raise
your leg. Just remember to keep it straight and point your toes. Place your free hand out
to the side or on your hip for balance.
Extended Leg Pose to Extended Leg Squat Pose
While maintaining your structure in the Extended Leg Pose, bend your extended leg and
place your toes on the floor. While you exhale, squat down close to the floor and use your
hands as training wheels to ease you down towards the floor. Once your sit bones have
made contact with the floor you can extend your leg forward.
Extended Leg Squat Pose into Shoulder Bridge

From Extended Leg Squat Pose, straighten your bent leg out in front of you and lie back
into the supine position. Bend your knees and set your feet flat on the floor shoulder
width apart as close to your sit bones as you can. Bring your hands behind your hips to
lift up further, your weight will be distributed between your upper back and shoulders.
This will be the first step towards the Wheel Pose.
Bridge Pose to Quad Squat

From the Bridge Pose, slowly lower yourself to the floor. While face up, place your arms
in a bent position mimicking a push-up position. While lifting your right shoulder up to
the left, slide your left leg leading with the foot under your right leg. Roll over your left
shoulder and place your hands flat on the ground in the position they started in. Bring
your legs in close to your body push up into a Quad Squat.
Transitions - Vine Beginner (Cont)

Quad Squat to Modified Side Quad Squat
From the Quad Squat, shift your weight to one side allowing you to raise one of the back
legs and thread it through the opposite side between the opposing arm and leg. Readjust
your weight so that it is equally distributed between your supporting leg and both arms.
Modified Side Quad Squat to Extended Leg Squat
Begin with your left leg extended under your body in Modified Side Quad Squat. Transfer
the weight of your body to your hands in order to lift your left leg forward and place your
left foot on the ground in front of your right leg. Now shift your weight fully onto your left
leg and bring your right foot in front of your left leg. This will place you in an extended leg
squat.
Extended Leg Squat to Extended Leg Pose

You will now continue to rise up to standing with your right leg in front and finish in an
extended leg pose.
Lower your right leg down to the floor to end the flow.
Transitions - Vine Intermediate

From Tadasana with Arms Raised exhale and step back slightly onto the ball of your foot
on your left foot. Exhale and check your balance. Inhale once more and on the exhale bend
your body forward by raising your back leg and projecting your arms forward. Keep the
weight evenly distributed between your stretched arms and leg in back. Bend at the hips
and this time your arms will reach out straight in front of you, rather than down towards
the ground as in the beginner version.
This transition starts by bending the outstretched leg in back at the knee. As you bend
your leg in towards your sit bone, bring the leg in slowly so that your knees are touching.
Reach back and grasp the outside or inside of your ankle. While pushing against your hand
with your foot, pull your leg upwards and lift your knee up behind you. Keep your hips in
line with the floor, don't turn them outwards. Extend your hand in front so that your palm
is open and facing the ground.
Standing Bow Pulling Pose to Extended Leg Pose

From the Standing Bow Pulling Pose slowly lower your back leg while at the same time lowering the outstretched hand in front. Bring yourself to Tadasana Pose while still grasping
your ankle. Let go of your ankle and while standing tall on one leg, bring the other knee
upwards towards your chest. Check to make sure that your hips are facing forward and
that you are standing erect. Lift your leg and point your toes to the front and straighten
your knee. In this intermediate version you will now reach out to grasp the ankle of your
extended leg with your left hand.
Extended Leg Pose to Extended Leg Squat Pose
While maintaining your structure in the Extended Leg Pose, you will now squat down
towards the ground. Extend both arms forward to assist in your balance as you continue
down towards the ground. You can place your hands down to the ground at the end of the
squat as you need to. Once your sit bones have made contact with the floor straighten your
left leg forward if it is not already so.
Extended Leg Squat Pose into Shoulder Bridge

From Extended Leg Squat Pose, straighten your bent leg out in front of you and lay back
into the supine position. Bend your knees and set your feet flat on the floor shoulder
width apart as close to your sit bones as you can. Bring your arms up and back close to
your ears with your elbows pointing towards the sky and your hands turned back with
palms flat on the ground and fingers pointing back towards your body. Push up and
place the crown of your head on the ground to complete the Intermediate Wheel Pose.
Transitions - Vine Intermediate (Cont)

Intermediate Wheel Pose to QUad Squat
From the Wheel Pose, slowly lower yourself to the floor. While face up, place your arms in
a bent position mimicking the push-up position. Take your left leg and while lifting your
right shoulder up to the left, slide your left leg leading with the foot under your right leg.
Roll over your left shoulder placing your hands flat on the ground in the position they
started in and while bringing your legs in close to your body push up into a Quad Squat.
From the Quad Squat, slightly shift your weight to one side allowing you to raise one of
the back legs and place it through the opposite side between the opposing arm and leg.
Readjust your weight so that the leg and two arms are equally distributing your weight.
Modified Side Quad Squat Leg Swoop to Extended Leg Squat

Begin with your right leg extended under your body in Modified Side Quad Squat. Transfer
the weight of your body to your hands in order to lift your right leg which is supporting you
on the ground. Swing your right leg back as you lift your left leg. Continue to swing your
leg around in back and to the side. You will arrive with your left leg close to your left hand.
Continue the swing by transferring your body weight to the right and lifting your left hand.
This will allow your leg to come in between your hands. Sit back onto your right heel with
bring your left leg up close to your body. Next, push off with your hands and supporting
leg while pushing your chest up and out. This will permit you to stand and progress once
again into Extended Leg Pose.
Extended Leg Squat to Extended Leg Pose
From extended leg squat begin to stand up off of the floor. Use your hands as guides and
while placing as much weight as you can on your support leg, stand up. Once you start to
stand, drive your chest outwards to help get you up. Keep your right leg off of the ground
and out to the front ending in extended leg pose.
Lower your right leg down to stand and end the flow.
Transitions - Vine Advanced

From Tadasana with Arms Raised exhale and step back slightly onto the ball of your foot
on your left foot. Exhale and check your balance. Inhale once more and on the exhale bend
your body forward by raising your back leg and projecting your arms forward. As you bend
at the hips you should bring your arms forward at the same speed at which you bring your
back leg upwards. Imagine the weight of your body is evenly distributed between your arms
stretching in front and the leg extending backwards. The goal here is to keep your arms
and leg in the same plane by making a straight line down the back of your body. Remember to keep your hips facing towards the ground and do not let the hip of the back leg to
open out to the side. In this advanced version your body should be parallel to the ground
as you balance on your supporting leg.
This transition starts by dropping the arm of the leg in back and bending the outstretched
leg at the knee. As you bend your leg in towards your sit bone, reach backwards and grasp
the outside or inside of your ankle. While pushing against your hand with your foot, pull
your leg upwards lifting your knee up towards the sky. Turn your hand in front so that your
palm is open to the ground. This should be one continuous motion so that you are only
moving one arm behind to grab your ankle.
Standing Bow Pulling Pose to Extended Hand to Big Toe

Pose I
From the Standing Bow Pulling Pose slowly lower your back leg while at the same time lowering the outstretched hand in front. Bring yourself to Beginner's Standing Bow Pulling
Pose. While still grasping your ankle bring your knees together. Let go of your ankle and
while standing tall on one leg bring the bent leg's knee upwards towards your chest. Check
to make sure that your hips are facing forward and that you are standing erect. Push your
foot outwards to the front meeting it half way with your hand of the same side. Grasp your
big toe with your middle finger keeping your thumb on top, not facing down. Place your
free hand out to the side or on your hip for balance.
Extended Hand to Big Toe Pose I to Extended Hand to Big Toe

Pose I Squat Pose
While maintaining your structure in the Extended Hand to Big Toe Pose I, keep your free
hand on your hip or bring it to the front of your body and while exhaling squat down into
a flat foot sitting Extended Hand to Big Toe Pose I Squat.
Extended Hand to Big Toe Pose I Squat into Wheel Pose

From Extended Hand to Big Toe Pose I Squat, settle your buttocks to the floor and place
your free hand slightly back and behind your buttock with the fingers pointing away from
you. This hand will be on the same side as your bent leg. Release your grip from your
outstretched leg. Push off with your bent leg, push with the hand on the ground, thrust
your chest up and back and drive your top hand up and over behind you in order to
address the ground behind you. Catch this movement in the Wheel Pose.
Transitions - Vine Advanced (Cont)

Wheel Pose to QUad Squat
From the Wheel Pose, bring your left hand up off the ground by shifting your weight
towards your feet and bring it across your body to the right. It helps be on the outside of
your right palm so that you can freely pivot on your right hand. As you complete the movement and reach towards the ground, you will coordinate the motion of your right leg as it
moves to the right and end up in the quad squat position.
From the Quad Squat, slightly shift your weight to one side allowing you to raise your left
leg and place it through the opposite side between the opposite arm and leg. Your weight
should be placed equally between both arms and the supporting right leg.
Modified Side Quad Squat Leg Swoop to Extended Hand to

Toe Pose I Squat
Transfer the weight of your body to your hands in order to lift your right foot which is supporting you on the ground. Swing your left leg back as you lift your right foot. Continue
to swing your leg around in back and to the side. You will arrive with your left leg close to
your left hand. Continue the swing by transferring your body weight to the right and lifting
your left hand. This will allow your leg to come in between your hands. Sit back onto your
right heel with your left leg extended in front of you and held off of the ground. Reach forward with your left hand and grab your left foot to put you into Extended Hand to Big Toe
Pose I Squat. In the advanced version you should be able to smoothly perform this without
a pause.
Extended Hand to Toe Pose I Squat to STand
Once you have the Extended Hand to Big Toe Pose I Squat Pose, drive forcefully into the
ground with your supporting leg and project your chest outwards allowing you to come into
Extended Hand to Big Toe Pose I. You should be holding on to your outstretched foot the
entire time throughout the movement.
Lower your right leg to the floor and stand tall and end the flow.
Wind Flow
Wind is a wonderful flow with an emphasis on twisting and breathing while under duress.
You will not be able to properly perform this flow unless you are completely in tune with
the steady and proper rhythm of your breath. The breath should be free and easy, flowing
in and out of the movements. Like the wind, you must be strong yet supple in your personal structure, breathing, and movement. The integration of those three aspects should
be apparent throughout the performance of this flow.
Although we recommend this flow to everyone, it is especially recommended for those who
would like to improve the integrity of their lower body and breathing as they twist and turn
through movements. You can see how it would be of great benefit for surfers, snow boarders, and even tennis and baseball players. Consistent practice of the Wind flow will result
in easier breathing, and improved endurance in the above activities and others requiring
these freedoms of movement. You will find that this pose will fully open your hips, back
and lungs!
Asanas for Wind Flow

Shin Box
In this position you will sit with your right foot folded in front of you, bringing the foot
into the inner thigh of your left leg. The left leg is rotated inward and the knee bent so the
left foot is on the outside of the hip, with the heel placed next to your buttock. Sit with
your weight evenly distributed on the right and left side of your body. Be tall!
"Flow Through M o t i o n "

Twisting Shin Box
In the shin box position, slowly start to twist to the right and place your right hand
behind your hips. It should be close to your tailbone with fingers facing your left foot. You
may feel a stretch on the inside of your wrist. Place the back of your left hand against your
right knee and push your arm straight. This will allow you to sit up straighter and maintain
good posture in the twist. Keep your back straight and tall and be careful not to lean back.
Slowly and steadily twist to the right. Next, slowly turn your head to the right and look
behind you. Remember to be upright and tall through your chest rather than leaning back.
If you think of driving the front of your left hip forward, there will be more of a twisting
action.
You should feel a nice pull throughout the lower part of your upper body and also in your
left hip flexors. However, the 'stretch' coming from your hip flexor musculature is actually
due to the activation of the hip being pushed forward rather than the passive stretch
applied to your torso. This is a great example of how the practice of Yoga is different than
the simple stretches which attempt to isolate one muscle group at a time. The practice of
Yoga asana is always a whole body experience, which improves both your mobility and
strength all at once.
For the beginner level, start by wrapping your arms around your body as you twist. For
example, take your left arm and place the back of your palm behind you and against your
right hip. Take the palm of your right hand and place it on your left hip. Keep your torso
straight and slowly turn your shoulders to the left. Lastly, turn your head to the left and
up towards the sky to complete the pose.

Bhujangasana - Cobra Pose
Place your hands close to your body
keeping them in line with the middle of
your chest. Your palms should be flat on
the floor with your elbows close to your
torso.
Extend your legs straight out
behind you pushing your tailbone towards
your feet. Finally, push away from the
floor with your palms leaving your lower
torso close to the ground driving your
upper torso forward and up. Relax as you
draw your shoulders down and back, pulling them away from your ears. Do not
squeeze your buttocks, instead sink the
front of your lower body into the ground.
Rajakapotasana - Pigeon Pose

This pose is great for opening up your
hips. Start by having one knee bent and
lying flat in front of you. Try to get your
shin perpendicular to your torso. The
opposite leg is straight back behind you.
Think of making it as long as possible with
the top of your foot flat against the
ground. Think of rolling the front of your
hip inwards into the floor while keeping
your shoulders squarely pointed towards
the front. Squeeze your buttock on that
side. Your torso should be upright and tall
as in the squat positions you practiced.
You can place your hands where needed
for balance or to take the pressure off of
any too uncomfortable areas. However,
pay careful attention to not shrug your
shoulders while placing your hands on the
ground for support. Keep your upper body
relaxed and head on top of your shoulders
as you look straight ahead.

Utthita Parasvakonasana
Extended Side Angle Pose
From Cobra Pose, bring your right foot between your hands and turn your back foot so
that it is perpendicular to your right leg. You should now feel as if you are pushing back
with your left leg and pushing straight down through your front leg with the right knee
bent at 90 degrees.
Next, you will need to open your hips up to the side. Do this by tucking your bottom in
and roll your hips underneath you (this is also known as a posterior pelvic tilt), squeezing
your buttocks to actively engage your hips in the process.
Now, twist and bend your upper torso to the right in order to place your right hand on
the outside of your right foot. At this time, your chest will be touching the upper part of
your right leg. Remember to maintain your pelvic tilt as you twist and bend. Your hip
position will change slightly as you adjust but at the end of the movement, your hips will
once again face to the side.
Lastly, raise your left arm towards the sky and focus on the feeling of an open chest and
hips. Turn your head to look up at the fingers of your raised arm and push your arm closer
to the sky. In this position your legs should be pushing, your chest and hips should be
opened with your bottom tucked in. Your raised arm will be pushing towards the sky with
your eyes focused on the fingers of your extended left arm. Do not place weight on the
right arm next to your right foot. Keep your weight distributed evenly on your legs, using
the right arm just for balance and proper positioning. This is a great pose for building
stamina and the twisting and bending stimulates the lunar plexus organs. In this pose you
will open the groins, spine, waist, and chest.
For beginners, as you start to work towards the full pose, you may adjust the posture a
bit, and rest your right arm on your knee. Slowly turn your head so that you are looking
up and lift your left arm up to reach for the sky.
For intermediate practitioners, progress the posture, by again placing your right hand to
the outside of your right foot. But this time, place your left hand on your left hip keeping
your arm in alignment with your body. As in all the variations, be mindful of opening your
body towards the side.

Utthita Parasvakonasana
Extended Side Angle Pose (Cont)

Modified Parsvakonasana (Modified Side Angle
Pose) Advanced Version
This pose has the same components as the Extended Side Angle Pose, however we will
now join our hands together in back by threading our right arm under our right leg and
grasping it behind with our left hand.
To begin this posture, take your right arm and bring it to the inside of your right leg.
Place your elbow in line with your right knee and push against your knee to create space
and open up your hips and chest even further. Next, bend and lower your torso so that
your right shoulder is also to the inside of your right leg and next to your thigh. It will be
easier to do so by bending your right leg further to the front and deepen your stance.
Bring your left hand behind your body in back, and bend your arm at the elbow to draw
your hand in close towards your right leg. Finally, bring your right hand up between your
legs to clasp the wrist of your left hand. This can be a very difficult position to enter into,
dont force it or you may strain your back. Beginners should first attempt to bring the
hands as close as possible, while maintaining a low level of discomfort. As you improve,
you will progress to clasping your fingers, and then finally to grabbing the wrist. As
always, small steps are best, while forcing the position will only bring frustration!
You will finish the pose as you push your chest out and bring your right leg back into a 90
degree angle, continue on and twist your upper torso looking towards the sky.
This is a relatively challenging pose but is very good for releasing the front of the shoulders and can teach one how to relax in tough and stressful situations. It is absolutely necessary to remain calm and breathe with your lunar plexus (lower belly) throughout this
pose. We highly recommend this pose for the combative athlete as a useful learning tool
for how to breathe and relax in uncomfortable situations.

Virabhadrasana II - Warrior II Pose
This pose is very similar to the side angle pose. However, rather than placing one hand
down by your foot and the other in the air you will bring both arms up and outstretched
parallel to the ground.
With your right hip and knee at a 90 degree angle, bring your right arm up in front and
your left arm up in back, stretching them away from each other. Stand tall and upright
not to leaning forward or back, as you keep your shoulders directly over your pelvis. Do
not stick your buttocks out. Turn your head and gaze beyond the fingers of your right
arm. This pose is also good for stamina and teaching relaxation in the upper body while
maintaining good strength and solidity in your lower body.

Standing Side Prayer Twist
Start this pose standing in Tadasana with your hands at your chest and palms together
with fingers pointed upward in the basic prayer position. Bend your knees slightly and
lower your left elbow down towards the ground while driving your right elbow upwards
while rotating to your right. Place your left elbow to the outside of your right bent right
knee. Keep your hands close to your chest and drive your left elbow into your knee to lift
your and twist your torso. Your palms should be pressing strongly together. Work on
keeping your right elbow up and back in line with your left elbow. Next turn your head so
that you are looking up at the sky and further open your chest outward for a nice deep
rotation of your trunk.
When doing this pose there is often a tendency to rotate your knees and buttocks. Be
aware of this and keep your lower body facing forward with your knees and buttocks
directly in line with your feet and toes.
To increase the difficulty of this pose push further down with your left elbow and raise
your right arm directly into the air pushing it towards the sky. Think of shooting a bow
and how you need to pull back on the bow string while alternately pushing forward and
extending your arm with the opposite hand. You want to feel like you are shooting a bow
upwards into the air when performing this more difficult version.

Ardha Chandrasana Half Moon Pose
This can be one of the more difficult poses to perform, because it not only requires a
fine sense of balance, but also you must fully open the front of your body for a proper
execution of the asana. However it is a very worthwhile effort as it is a wonderful pose to
get you comfortable in the beginning stages of performing the very challenging Threading
scorpion movement.
Start this pose from a ball of foot squat position, and slide your hands out in front of you
on the floor. In the traditional Half Moon Pose the toes of your supporting leg are facing
the same direction as your supporting hand. However, to help us to fully open up our hips
and ease into the next transition, we will make a slight change to this pose. Leave your
right hand facing forward and planted on the ground, twist your body to the left so that
your hips and feet are at a 90 degree angle facing away from your right hand. Pick your
left leg up and push with your right leg and right arm into full extension. It helps your balance to spread the fingers of your right hand be weighted evenly across your palm.
Turn your head and look to the left and drive your left leg slowly upwards and back opening up your hips to your left side and straightening your back. You should work towards
turning your knee towards the sky. However, do not do force this and cause a breach in
your structure, remember the goal is not the achievement of a posture no matter what, the
goal is to attain the posture through proper breathing, movement, and structure. Finally,
raise your left arm and point towards the sky, keep it straight and in line with your supporting right arm.
For beginners, start by simply lifting your left leg up backwards and holding it out
straight. As you start to feel more comfortable with your balance, slowly start to turn your
hips, head, and torso out to the side. With good practice you will get to the point where
you can take your hand off of the ground and raise it over your head to find yourself in the
advanced version.
Breakdown for Wind Flow

While the transitional movements in Wind are the same, it is the relative difficulty of
the performance of the postures that make the difference. You start in the beginning
with shallower twisting and more support in your balancing postures, then slowly
increase the difficulty as you improve. Also a mark of improving skill is the seamless
transitioning in the flow, rather than the step by step movements in the beginning. You
notice immediately that the advanced flow appears to be all one smooth motion. Once
you fully understand the simple transitions you will find that whether you are working at
the beginner, or all the way at the advanced, your body/mind will still fully grasp the
ideal of Wind. You will receive all the benefits from this Flow, as long as you are working to the best of your ability.
First Kinetic Chain

Twisting Shin Box to Cobra Pose
Cobra to Pigeon Pose

Pigeon Pose to Utthita Parsvakonasana (Extended Side Angle Pose)
Utthita Parsvakonasana (Extended Side Angle Pose) to Virabhadrasana II (Warrior II Pose)
Third Kinetic Chain

Virabhadrasana II (Warrior II Pose) to Standing Prayer Twist
Standing Prayer Twist to Half Moon Pose
Half Moon Pose to Shin Box
Transitions - Wind Flow

Twisting Shin Box to Cobra Pose
While at the peak of your twist in the Twisting Shin Box take your hand from your knee
and reach out to the side to place your hand on the floor. As you are reaching outwards to
place your hand, bring your back leg up into the air and over to the opposite side. You will
naturally roll the other leg to place the front of your legs and hips flat on the ground. Once
your shoulders come into line with your hands, slide your legs further back to complete the
Cobra Pose.
Cobra Pose to Pigeon Pose
From Cobra pose lift your hips so that you are now in Plank Pose. Lift your right foot and
bring your knee up to your stomach. Next rotate your right leg from the knee so that your
right shin and foot is facing towards the left under your body. Place your leg smoothly
down and follow with your hips so that you are now in Pigeon Pose.
Pigeon Pose to Extended Side Angle Pose

From Pigeon Pose we are going to use a transition that incorporates the Shin Squat and
Reverse Shin Swing. In Pigeon Pose with the left leg in back, sit on your right buttock and
bring your left leg up into a Shin Box. Now, place your left foot next to your right knee and
turn your right leg under to sit on top of it. From here rotate your right knee up by placing
your weight on the left leg. Roll over the top of your right foot by keeping your heel on the
ground. Dont try and stand on the ball of your foot to turn your knee upwards. You will
now be in a full squat position. Next, shift your weight over to your left leg and swing your
right foot behind yet still close to you while pivoting on the ball of your left foot. As you
turn to face in the opposite direction from where you started, slide your right foot directly
behind you ending with your foot in a 90 degree angle from your body. Your left toes
should be facing directly in front of you in alignment with your shoulders. Distribute your
weight of your body evenly between your back and front foot. Finally, place your right hand
on the ground next to the inside of your front foot and extend your left arm upwards to the
sky. Remember the variations at the beginner and intermediate level if you cannot fully
achieve this pose. In the Advanced version of the flow you will go into the Modified Side
angle pose prior to coming up into the Warrior II pose as described below.
Extended Side Angle Pose to Warrior II Pose
While this is a simple transition it is very important to keep the correct weight distribution
with your legs when bringing your arms up into Warrior II Pose. From Extended Side Angle
Pose shift your weight to the back leg and out the load by pushing away from the floor
through your front foot and engage your hips. This will allow you to stand with proper
posture and not rely solely on using your back to move into the pose.
Warrior II Pose to Standing Prayer Twist

From Warrior II Pose, shift the majority of your weight to the front leg. Now you can
pick up your back leg as you swing your back arm down and forward to bring your back
leg next to your front leg in a half squat position with knees together. Breathe in while
bringing your hands up and above your head. Now exhale, and bring your hands down
into Prayer Pose, as you bend your knees a bit further to enter into the Standing Prayer
Twist.
Transitions - Wind Flow (Cont)

Standing Prayer Twist to Half Moon Pose
Come out of the Standing Prayer Twist and face forward to place both of your hands down
on the ground in front of you. From this position take your right leg and slowly start to raise
it backwards behind you. Bring your left hand off of the floor and raise it up to the sky and
back getting it in line with your support arm. Lastly, open your chest and hips to the side
and hold the pose. Again, please remember the variations of this pose and work slowly
up to the advanced version.
Half Moon Pose to Shin Box
From Half Moon Pose, fully open your hips and bring the raised leg back behind you. Lead
with your foot and bend the knee to attain the shin box, your same side hand will follow as
you turn lower yourself into the shin box position. Again, the beginner version starts close
to the ground, while the intermediate and finally the advance have you start from the fully
elevated position. Control your eagerness to skip ahead and you will make much better
progress!
Ocean Flow
This flow was developed with grappling martial artists in mind. In grappling, we should
be able to move like water, flowing into postures lightly and effortlessly, yet still with solid
intent. The poses in this flow will allow the grappler to maintain a solid base, staying
strong and smoothly transitioning from one position to the next. This is the basic foundation of a good ground game. When you are able to relax and breathe through the movements of this flow, you will find good improvements in your ground fighting since you will
be able to transition from technique to technique in a smooth, free-flowing fashion.
Even if you are not a martial artist, you will enjoy this flows emphasis on being stable yet
mobile. This is a nice athletic flow that will work on strength throughout your entire body.
Steady practice of the Ocean flow will have you developing graceful movement as well as
high levels of strength and body control.
Asanas for Ocean Flow

Shin Box
In this position you will sit with your
right foot folded in front of you, bringing
the foot into the inner thigh of your left
leg. The left leg is rotated inward and the
knee bent so the left foot is on the outside of the hip, with the heel placed next
to your buttock. Sit with your weight
evenly distributed on the right and left
side of your body. Be tall!
Urdhva Mukha Svanasana - Upward Facing Dog

Lie flat on your stomach and bring your
hands up by your shoulders. Push up and
straighten your arms while keeping your
hips down on the ground. Turn your
elbow pits forward and push against the
floor while keeping your shoulders
packed down and back. Project your
chest forward and up in front of you.
Look straight ahead, or if it is comfortable
lift your head and arch back to look at the
sky. Squeeze your buttocks together and
push your ankles into the floor. If this
becomes too easy, bring your legs closer
together and lift your knees up off of the
ground.

Halasana - Plow Pose
From a supine position tuck your chin and bring your knees up and in front of your
chest. Place your hands on the back of your hips and push your hips up and back towards
your face as you straighten your legs. Next, lower your head to the floor and focus on
letting yourself exhale through the movement. Rather than trying to touch your toes to
the floor focus on keeping your legs straight and lifting your hips towards the sky. It
helps to think of pushing your chest out and away. By slowly working on this pose and
focusing on your breathing, your feet will eventually make it to the floor in the correct
posture. As with all asana, taking it slow and easy is the best way to improve your performance.

Setu Bandha Sarvangasana Shoulder Bridge Pose
This pose is similar to the Wheel Pose and is a good starting point before going on to
the Wheel. Start this pose from a supine position (facing upwards) on the floor. Bend
your knees and set your feet flat on the floor shoulder width apart. Unlike the Wheel
Pose, keep your feet halfway between your buttocks and feet when they were outstretched in the supine position. As you progress you can gradually bring your feet
closer to your sit bones. Eventually, they should be as close to your sit bones as you can.
The ability to push with your legs is very important in this pose and the closer your feet
are to your buttocks the easier it will be to attain the correct position. Start the upward
push of this pose by pushing off through the middle of your feet, squeezing your buttocks and driving your hips upwards. Now bring your hands behind your hips to lift up
further, your weight will be distributed between your upper back and shoulders. You can
go deeper into this pose by grasping your ankles with your outstretched arms. As you
pull against your ankles further extend your hips up and chest back while pushing with
your legs.

Hanumanasana Monkey Pose
Yes, this is a difficult pose! Start this pose in a kneeling position with one leg out in
front. Straighten the front leg and slide it forward using the heel as a wheel. Once you
have gone as far as you can, start to slowly move your rear leg backwards, working it
towards the ground. The most important point is to remember to keep your hips facing
forward. Do not let the back hip rotate and open out to the side and at the same time
dont allow your front leg to roll inward. Once you get fully, or close, into this split position make sure that your rear hip and leg is square to the ground with the top of your knee
and ankle flat on the ground. Pull the toes of your front leg back keeping the knee and the
top of your foot pointing straight up towards the sky. Sit tall and breathe. As you progress
and go deeper into this pose, you can point the toes of the front leg and raise your arms
to Prayer Pose or clasped above your head.

Prasarita Padottanasana Wide Spread Feet Pose
From Tadasana step your feet widely out to the side keeping your legs straight. Your toes
should be facing forward with your feet pressing firmly against the floor. Next, you will
lean forward, however, rather than leading with the shoulders or head, keep your head,
shoulders and hips perfectly in line with each other and push your buttocks out backwards
to lower yourself towards the ground. Do not bend forward and try to bring your head to
the floor. You should feel as if a metal pole is attached to your back and pushing your
upper body forward. Once you are level, focus on an exhale and stretch your arms to the
side while maintaining your solid structure. When you are ready to come out of this position, do not stand by lifting with your head and shoulders. Keep your proper structure and
push your hips forward while keeping your legs straight. This will lead your upper torso to
an upright position and bring you back to the standing. By using your hips correctly in
moving in and out of this asana, you will learn to engage your hips properly and take strain
of off your low back. We can all agree this is a wonderful skill to have in our daily life!

Bakasana - Crane Pose
Crane Pose is actually easier than it looks. It is traditionally begun with feet spread
slightly apart in a squat position and this is how we are going to approach it for learning
purposes. From your squat position, place your hands directly out in front of you on the
floor. Widen your knees outwards slightly past your elbows. The basic version of this
pose has you bend your elbows and flare them outwards to the side. You will now shift
your weight slightly forward and while on the balls of your feet, lay your knees on top of
your bent arms just above the elbows. Bring your head forward and up to counter balance
your weight, exhale to activate your core and continue your forward lean. You will soon
find a good balance point that will enable you to lift your feet off the floor. Keep your
balance by using your fingers and the heel of your palm.
The intermediate version of this pose brings your elbows in closer to your body. So,
rather than flaring your elbows like in the beginner version, keep your elbows in and rest
your knees on your arms just above the elbow as you rise up into the Crane.
The advanced version of this pose has you keeping your arms straight while placing your
knees even further up your arms. Start with your arms straight and stand up a bit from
your squat. Push yourself forward slightly by rising up onto the balls of your feet. Your
shoulders will be past the plane of your hands. This is very important. If your shoulders
are not out in front of your hands you will not be able to hold this balance. Your knees will
slide off of your arms! Finally, place your knees as close to your armpits as possible and
push up in to the pose. You can place your knees to the outside of your arms however we
prefer placing the knees in the inside of the arms, almost up into the armpits. This keeps
the body more compact and easier to control.
Breakdown for Ocean Flow

These are all of the postures that you will need to complete the Ocean flow. Practice
them well and be very familiar with the correct form along with proper breathing. This
will allow you to concentrate on the smoothness and grace of the transitions between
them as you put it all together for the flow.
The following is a listing of each step in the Ocean Flow. We will then show you how
to properly flow from one step to the next.
First Kinetic Chain

Shin Box Back Roll
Upward Facing Dog
Lying prone (face down)
Neck roll
Plow
Threading Bridge

Bridge
Leg Thread to Face Down
Leg Thread to Bridge
Threading Bridge
Plow
Third Kinetic Chain

Plow
Monkey Pose
Standing Straddle
Bakasana (Crane Pose)
Spinal Wave
Rear Roll
Upward Facing Dog
Transitions - Ocean Flow

Shin Box Back Roll to UPward Facing Dog
(Rear Arm Slide + Long Arm Roll Reverse) From shin box we are going to roll backwards
into Upward Facing Dog. Start with your right knee facing outwards in a Shin Box position.
Start by placing your right hand with the palm down underneath your right knee. As you
lean back into the roll throw your left hand and kick your left leg up and back to create momentum for the roll. Roll over your left shoulder, rather than over your head, and push off
of the ground with your right foot. Your right hand will also engage the ground behind you
to help you control the movement. As your right leg comes over, use your right hand to
push against the ground and guide you to the correct position. Use your right leg to help
find the proper alignment as you slide both legs down and back. Your left arm will be kept
out to the side during the roll. When both legs engage the ground back behind you, you
will bring your left hand in to your chest into the push up position. You are now able to
push into Upward Facing Dog.
Neck Roll to Plow
From Upward Facing Dog, slowly bend your arms and lower yourself to the mat ending in
prone (face down) position. Place your arms out to side (like a cross) with your palms down
and turn your head to the left. Raise the opposite shoulder by pushing down with the palm
of the right hand. As you do this, shift and lift your hips up bringing them high and towards
your face. Let your head rotate under your armpit. Tilt your pelvis upward and continue to
bring your hips up and over your head. You will now be in the plow pose.
Plow Pose to Threading Bridge

For the beginner's version of this movement start this transition by slightly moving your
hips to the left. This will allow you to move your head so that you are looking back at your
feet. Next, drop your hips so that the left side of your body has made contact with the floor.
Your feet should not have moved from their original position but only have shifted just
enough to allow you to engage and push into the ground. Next, take your right foot and
slide it past your left foot as you simultaneously slide your hips to the left ending with your
back flat on the ground and your feet in good alignment with each other, from this position
rise up into the shoulder bridge.
In the intermediate and advanced versions of this transition, focus on keeping your hips
and back off of the ground throughout the entirety of the movement. You will be continuously moving your hips smoothly underneath you while keeping strong pressure through
your supporting leg and swinging your right foot away from you past your left leg and into
position on the opposite side. Proper flowing movement in this transition indicates that
you have superior control over your hips and trunk.
Bridge to Leg Thread to Bridge

Begin by taking your hands from your hips and placing them up by your chin with your
elbows close to your body. Rotate your body to the left and bring your hips back while
threading your left leg underneath your right leg. This will bring your weight onto your left
shoulder with your hips off of the ground. Continue through this motion to end with your
forearms on the ground, your hips up off the ground, and onto the balls of your feet. You
are now halfway through this transition, next you will rotate so that you switch your weight
over to your right shoulder. Thread your right leg under your left one while continuing to
keep your hips up off of the ground. As you push your hips through to the other side, bring
your left shoulder back and engage the ground. Finally finish the transition by squaring
Transitions - Ocean Flow (Cont)

your shoulders and hips so that they are facing straight up towards the sky with your feet
flat on the floor in Bridge Pose.
Threading Bridge to Plow
This transition is obviously the reverse of the Plow to Bridge movement. From the Bridge
Pose take your left arm and place it on the ground straight above your head. Place your
right arm down on the ground pointing towards your right foot. Bring your hips down and
to the left as you roll over on to your right shoulder. Drive your right arm underneath and
back behind you while at the same time driving your hips up and backwards. Your feet will
naturally have to move as they did in the Plow to Bridge transition, so lift your left leg, and
allow your head to move towards your right foot. Once your head is in proper alignment
with your right foot, bring your left leg over to place your feet together. You have now
come smoothly into Plow Pose.
A hint for beginners is to place your hands on the back of your hips as soon as you have
your hips up and are moving your head closer to your feet. Many beginners are limited in
the flexibility of their lower back and neck. Thus, the action of rolling your head underneath you will cause your feet to lift off of the floor. This may cause your buttocks to fall
to the floor and throw you out of the movement. By placing your hands on your hips as
assistance, you can avoid falling out of this transition. As you continue your practice, use
your hands less and less and focus keeping your feet still and stable. As you progress further, work on keeping your feet down and extending away from your hips. This will elongate your plow and deepen the pose.
Plow to Thread to Monkey Pose

The Plow to Monkey Pose transition is similar to your Plow to Bridge transition, however
you will leave one leg in place throughout the motion. This will lead you naturally into the
Monkey Pose. In order to move into right side Monkey Pose you will plant your right foot
as if glued to the floor in Plow Pose. Place your right hand with fingers pointed towards
your shoulder close to your right ear. Straighten your left arm out to the side on the
ground as a guide in this movement. Take your left leg out to the side to place you in a
one-sided wide Plow Pose. Your hips will now be opened up to face to your left. Turn your
head and look over at your left foot. Next you will push with your right hand as you slide
your left foot out even further to the side. This will turn you over into a low Standing
Straddle position. Roll your left foot over so that the top of the foot is flat on the floor.
Turn your hips to the right while placing your right hand on the outside of your body. You
are now in position to slide into the Monkey Pose as far as you are able to go with a discomfort level of 3/10 or less. Always be careful to go slowly and not rush into the pose.
For beginners you will simply bend your left leg when pushing back into the Standing
Straddle. From your one-sided wide Plow Pose, turn your head and look at your left foot.
Next, push with your right hand and lower your knee to the ground rather than sliding your
foot out. This will roll you over into a position with your left knee on the ground and your
right knee up. Reposition your hands as needed and move appropriately into the pose.
(cont)
Transitions - Ocean Flow (Cont2)

Monkey Pose to Standing Straddle
This is another simple transition that can cause trouble for both beginners and advanced
practitioners. For beginners and intermediate practitioners, while in Monkey Pose, place
your right hand to the inside of your right leg. Turn your hips a little so that they are now
facing to your left (center). In the beginner version of Monkey Pose your rear knee will be
on the ground with your foot flat. You could simply rise up to the ball of your foot, but it
is best to get into the habit of turning on your heel and rolling your knee up. This will
make sense as you begin to work towards the advanced version of this transition. So, place
the side of your right heel back, as the toes of your front foot turn in towards the left facing
center. This may feel like an awkward at first, study the video clips well, and go slowly.
Next, pull your left knee up and straighten both of your legs moving into Standing Straddle
Pose.
For advanced practitioners we will replicate the above however we will be doing it from
the full split. As you replace your right hand to the inside of your legs and turn your hips
in, rotate your left heel back and down and the toes of your right foot to the left and down.
This will allow you to transition flawlessly into the Standing Straddle. To complete the
motion simply push off of the floor with both hands allowing your legs to come closer
together.
Standing Straddle to Crane

This is another simple transition yet can be dangerous for advanced practitioners. In the
beginning stage, place your hands to the floor in preparation for Crane Pose. Place the
majority of your weight onto your hands and jump to bring your legs together, stopping in
front of your arms. Squat down and begin moving into Crane Pose from the squat.
In the intermediate level, you are going to practice jumping into the Crane Pose. Shift most
of your weight onto your arms, your elbows should be bent at the proper angle to accept
the weight of your legs for the Crane asana. Prepare your balance and jump your knees to
your arms. This shouldn't be a reckless jump but instead a slow and controlled one of
timing and balance. Start lower and work yourself up higher on the arms as in the higher
difficulty levels of the Crane Pose.
In the advanced stage we are going to place our arms on the ground before us and place
our knees from the straddle position. Start by again, placing the bulk of your weight onto
your hands. Next, stand on the balls of your feet and continue to shift your body forward.
Lastly, push your hands into the ground and lift your legs up to place them on your upper
arms. This is a significant test of body control and breathing. Even if you attain the posture, if you hold your breath you are doing this incorrectly! Enhance the difficulty of this
transition by seeing how slowly you can move into Crane Pose.
(cont)
Transitions - Ocean Flow (Cont3)

Crane Pose to Spinal Wave Rear Roll into
Upward Facing Dog
Please take caution with every repetition of this transition. It has the potential for injury
every time you practice. A slight break in concentration is enough to hurt you! Do it correctly each and every time and you will keep safe from harm. The beginner's transition is
something that EVERYONE should start with. From Crane Pose, bring your feet to the floor.
Raise your hips in the air and place your weight over your hands. Next, while lowering your
chest to the floor by bending your arms, you will slide your feet back behind you. As your
chest starts to come into contact with the floor push your elbows straight to end in Upward
Facing Dog. It should go without saying that you do not want to hit your face on the floor!
When first learning this movement, it is helpful to turn your head to one side, until you
become very comfortable with the movement.
In the intermediate version of this transition we will focus on adding a little lift and
coming down on one side of our body. This helps to protect our sensitive areas and avoid
injury. From Crane Pose once again place your feet on the floor. Raise your hips in the air
and shift your weight over your hands. But now you will add a small jump so that your feet
are off of the ground throughout the movement and will be the last to make contact with
the floor. Bend your arms with control so that your chest is first to make contact with the
floor as your body engages the ground. Choose a side that you would like to come down
onto and make sure you do not roll straight down the middle of your body. Trust us, that
will hurt!. Practice this controlled movement and gradually jump your feet up higher and
higher. The higher you go the more important it is to arch your lower back to properly and
safely wave down into the floor. This important movement will teach you a lot about how
your ability to control your body and safely engage the ground. It is a much more enjoyable experience than plopping down without control!
In the advanced version you will once again start from the Crane Pose. However, this time
you will not place your feet on the ground, instead bring your feet back and up and wave
yourself down to the ground to finish in Upward Facing Dog Pose. Remember to arch your
back appropriately in order to have the proper curve in the front of your body so you can
gracefully engage the ground.
Seesaw Flow
Seesaw is an incredible flow that focuses on activating the structures that keep your trunk
strong and stable. What we term Core Activation will be easily felt as you move your way
through this flow! The middle core of your body can be interpreted as the balanced relationship between your stomach, low back and hips. Being strong in this area helps so
much in every activity, not just in sports, but also in the important daily chores of lifting
and carrying. A strong yet also flexible core is so valuable, while a weak and stiff core is
the cause of much pain and injury in todays society.
The Seesaw flow is also a fine example of the strength and body development that can be
obtained with the practice of Yoga. Too often the image of Yoga is of very thin men and
women contorted in postures that seem suited only for the double-jointed! Regular performance of the Seesaw flow will dispel those images from your mind and your smooth and
controlled movements in this flow will bring you to higher levels of athletic performance.
Asanas for Seesaw Flow

Fixed Firm Pose - Seiza
This pose is traditionally done with your ankles to the outside of your legs. However, for
the purposes of this flow, you will sit on top of your calves and ankles. This seated position
is called seiza in Japanese. Fold your legs under you so that you are sitting with your toes
pointing to the rear. You want to work towards sitting with the inside of your knees and
ankles together. It is important to get your sit bones on top of your heels with the tops of
your feet flat on the ground. Do not let your heels splay outwards or have one foot on the
top of the other. Sit up straight and let your tailbone sink into the ground while you are
consciously lifting the top of your head to the sky. This will feel like a nice pull in opposite
directions that lengthens your spine. Place the palms of your hands lightly on your upper
thigh with your elbows close to your torso.
Balasana - Childs Pose

In Fixed Firm Pose, be firmly seated on your heels and slightly separate your knees. With
a straight back, deliberately bring your chest and stomach forward and down to nestle
comfortably on your thighs. Continue to keep your buttocks in contact with your heels and
focus on lengthening your upper body. Reach forward with your palms flat on the ground
to continue the feeling of making your spine and upper body long. Now, bring your hands
down towards your feet, and place your arms with palms up on the floor alongside your
torso. Relax your body completely into the floor with your head also relaxed on the floor.

Rabbit Pose
From Child's Pose bring your forehead
closer to your knees causing the back of
your neck to open up and lengthen.
Lightly grab your heels with your hands
and pull your heels to allow your hips to
rise and your entire back to be round
and open. You should imagine projecting your middle back forward and up.
The founder of this method, Coach
Sonnon, often says you should allow
yourself to melt into the position. Pulling on your feet is very important as a
neurological effect comes into play,
which helps you to relax deeply into the
pose. The muscles used to pull on your heels contract strongly and the muscles opposite to those contracting will now relax. This is called reciprocal inhibition. Focus on
driving your shins into the floor, this will keep your feet from lifting. Also, you should
not try to get further into the pose by pushing into the floor with your head. There
should be very little weight on your head in this pose. Instead, you should just feel lightly
anchored to the ground at your head, so that it is a platform to fully open your back.
Remember to keep your heels together and pull them with your hands. This, along with
projecting the middle of your back forward you will reduce the amount of weight placed
on your head.
Wind Removing Pose

Wind Removing Pose looks very similar
to an inverted Rabbit Pose, however,
the mechanics are quite different.
While on your back, bring your legs up
towards your torso. Place your palms
on the front of your knees and pull your
thighs into your chest. You should feel
as if you are hugging your knees into
yourself. Keep your lower legs parallel
to the ground with your heels close to
your buttocks. Your head, shoulders
and buttocks will be off of the floor.
Next, open up your chest into the sky,
your back will now flatten and lengthen
along the floor. Keep your knees together and think of melting your body straight down
into the floor.

Paripurna Navasana - Full Boat Pose
In the Beginner version, start this pose by sitting on the floor with your knees bent and
feet flat on the floor. Place your hands beside and slightly behind you with your fingers
forward. Bend your elbows enough to allow you to sit back a little bit. Keep your back
straight and extend your chest outwards. Now, raise your feet a couple of inches off of
the ground. This will create a 'M' with your body, supported on the ground through your
hands and buttocks. Keep this alignment and exhale to straighten your legs. You will
now be in a V position. Keep your chest up and torso strong, rather than letting it collapse. As you improve in this pose and your core strengthens, you should work your way
up to raising your legs from the floor straight out in front of you, rather than bent as in
the M position.
In the intermediate level the focus will now be on removing your hands from the floor.
Just as in the beginner level, start with your hands on the floor and raise your legs firmly
up towards the sky. Once you have found your balance, practice taking your hands off
of the floor and place them on the underside of your outstretched legs. Remember
always to keep strong with your chest extended outwards. Your core strength will continue to improve with practice, so you will progress to extending your arms straight out
in front of you.
In the advanced level you will focus on bringing your legs and chest close together as
you sit taller on your sit-bones. Bend your knees in towards you while still having your
feet up off the ground. Grasp your ankles straighten one leg and then the other, while
continuing to extend your chest outwards. This will lead you to a more compacted V
position where the angle between your chest and extended legs is as close as you can
manage. What a wonderful pose to work your core as well as lengthening the back of
your hips and legs!

Halasana - Plow Pose
From a supine position tuck your chin and bring your knees up and in front of your
chest. Place your hands on the back of your hips and push your hips up and back towards
your face as you straighten your legs. Next, lower your head to the floor and focus on
letting yourself exhale through the movement. Rather than trying to touch your toes to
the floor focus on keeping your legs straight and lifting your hips towards the sky. It
helps to think of pushing your chest out and away. By slowly working on this pose and
focusing on your breathing, your feet will eventually make it to the floor in the correct
posture. As with all asana, taking it slow and easy is the best way to improve your performance.

Salamba Sarvangasana Supported Shoulderstand
From a supine position tuck your chin to your chest, bend your knees and bring them to
your chest. Place your hands on the back of your hips and push your hips up and towards
your face. Place your elbows close together on the floor to support your torso. Your head
will naturally lower to the floor as you push your hips towards your head. Place your chin
firmly into the base of your throat. But, keep your throat relaxed and open, resist the urge
to brace and hold your breath. Once in this position with your head on the floor and hands
on your hips, slowly squeeze your buttocks and hamstrings to point your feet up towards
the sky. Your goal is to create a clean, straight line from your shoulders all the way to the
tips of your toes. At first this pose may feel very awkward and you may experience some
discomfort in your neck. Focus on letting yourself breathe through the movement and
pushing your hips up and shifting the weight to be in line with your shoulder girdle and
head. As with the plow pose, pushing your chest outward will help your performance of
this posture. Beginners should focus on relaxing into the pose and resist the temptation
to push themselves too soon into the position. As your practice continues and you feel
more comfortable in the pose, you should move your hands down your back towards your
shoulders. Baby steps win the race with this pose! The more gradually you work towards
the final position, the better the results.

Salabhasana - Locust Pose
The Locust Pose can be one of the most uncomfortable poses out there, especially for
those who carry a lot of tension in their arms. This posture is great for releasing this tension, particularly in the area of the biceps.
Start this pose by laying face down with your arms to your side. Roll slightly onto your
right side and place your left arm with palm face down underneath the front of your hips.
Reach back between your legs as far as possible with your hand by dropping your shoulder downwards towards your hips. Do the same for your right hand. Place your hands as
close together as you can underneath your body with palms down. Remember that you
should not be feeling a sharp pain, but an uncomfortable deep ache is not an uncommon
feeling in this difficult posture! You may turn your face to one side in the beginning, but
work towards keeping your head in a neutral position looking straight down into the floor.
No doubt about it, this can be quite an uncomfortable position. Just remember to gradually work into the pose, and think about the great benefits of practicing this asana. Now
you will push against the floor with the palms of your hands very firmly and drive the pits
of your elbows into the floor. The beginning version has you lift one leg at a time in this
position. As you improve you will move on and squeeze your buttocks firmly to raise both
of your legs up off of the ground. As we stated in the beginning of this book, remember
to exhale with effort. Do not hold your breath! Keep your legs squeezing together in back
and continue to push strongly with your hands to press and straighten the front of your
arms into the floor. This is a tough posture but with consistent practice, you will find that
this will become one of your most productive poses.

Seal Pose
The Seal Pose has the same components as the Cobra pose with only one change. In
order to emphasize an opening of your forearms, you will swing your hands around so
that your fingers will be pointing back towards you. You will work on keeping your palms
flat and your elbow pits facing forward. This may be very uncomfortable to perform at
first. In the beginning you should start this pose from your knees. As you start to feel
more comfortable with the stretch in your forearms, slowly slide your legs behind you to
straighten them and have the front of your hips lying flat on the ground as in the Cobra
position.

Peacock Pose
The Peacock Pose is an impressive looking asana, which actually looks more difficult than
it really is. That doesnt mean it is easy! But, with practice we feel confident that you will
attain this posture much sooner than you would think at first glance.
In the beginning version you will focus on training your lower arms and abdomen to
handle the pressure of supporting the full weight of your body. Start this pose on your
knees with your fingers pointed away from your knees as in Upward Facing Dog or Cobra
Pose. Place your hands and elbows closer together to make an easier transition into the
Peacock Pose. Since this pose can be very stressful on your wrists, you will next place your
head on the floor in front of your hands to gradually bring your weight onto your arms.
You do not want to injure your wrists by attempting this pose improperly. Remember our
goal is a healthy performance of these postures! Next, turn your fingers back towards your
knees as done in the Seal Pose. Continue to keep your hands and elbows close together.
Exhale and with good control, slide your knees away from your hands, now your elbows
will come into contact with your abdomen. Your head will still be on the ground. From
this strong and stable position, slowly raise your head up off of the floor while expelling
all the breath from your lungs. This will fully activate your core and connect your body as
one unit from your head to your toes. To finish this beginner version of Peacock, raise one
leg off of the floor focusing on applying the bulk of your weight to the front up and over
your hands and elbows.
In the intermediate version of this pose, you will now raise both legs up off of the floor.
Start as you did in the beginner version, but make a special emphasis on full core activation, to do this you must exhale strongly and connect your trunk, hips and low back in a
firm and strong position. Shift the majority of your weight to your upper torso on the
strong base of your arms. Your legs are longer than your upper torso, so the balance distribution will not be equal unless you focus on lengthening your neck and bringing your
head forward. This will also help to create a solid, straight line from your head to your
feet. The advanced version may seem easier to learn after spending your time practicing
the beginner and intermediate versions. The primary skills for this pose have been developed in those versions, and the final components are just a matter of changing the balance
point. At the end of the intermediate version you have both of your legs up and resting
easily on your hands. Now you will simply raise your legs further up behind you and tilt
your chin onto the floor. In this pose your hands act as a fulcrum for your bodys lever.
You now resemble a seesaw, thus giving inspiration to the name of this flow. Push against
the floor through the tips of your fingers and allow your head to come up and return to the
original position.
(Photos on next page.)

Peacock Pose Photos
Breakdown for Seesaw Flow

These are all of the postures that you will need to complete the Seesaw flow. Practice
them well and be very familiar with the correct form along with proper breathing. This
will allow you to concentrate on the smoothness and grace of the transitions between
them as you put it all together for the flow.
The following is a listing of each step in the Seesaw Flow. We will then show you how
to properly flow from one step to the next.
First Kinetic Chain

Fixed Firm Pose
Balasana (Child's Pose)
Rabbit Pose

Wind Removing Pose
Paripurna Navasana (Full Boat Pose)
Halasana (Plow)
Salamba Sarvangasana (Supported Shoulderstand)
Third Kinetic Chain

Salabhasana (Locust Pose)
Seal Pose
Peacock Pose
Child's Pose
Fixed Firm Pose
Transitions - Seesaw Flow

Fixed Firm Pose to Childs Pose
From the Fixed Firm Pose, simply fold yourself forward into the Childs pose.
Childs Pose to Rabbit Pose
From Child's Pose bring your forehead closer to your knees causing the back of your neck
to open up and lengthen. Lightly grab your heels with your hands and pull your heels to
allow your hips to rise and your entire back to be round and open. Remember all of the
points given when you practiced this asana by itself.
Rabbit Pose to Wind Removing Pose

From Rabbit Pose, sit back down onto your legs and extend your right leg back behind
you. Now roll to the left, over your left knee until you get to flat on your back. Finish by
pulling your knees up into Wind Removing Pose.
In the intermediate version, you will hug your left knee into your chest as you raise your
head and shoulders off the ground, exhale to activate your core as your right leg is straight
and up off the ground. Then bring both knees up into Wind Removing Pose.
The advanced variation has you extend both legs straight and off of the floor directly after
the roll to your back. You will also extend your arms to point in the same direction as your
feet as you bring your head and shoulders up off the ground with a strong core activation.
Again, you bring both knees towards your chest to finish in Wind Removing Pose.
Wind Removing Pose to Full Boat Pose

Exhale and sit your upper body up into Boat Pose. Work on the variation of the pose that
best suits your skill level at the time.
Full Boat Pose to Plow Pose

Now shift your weight smoothly back into the Plow position. This is a portion of an exercise called a Spinal Rock, with the goal being an unforced, easy roll backwards into the
Plow.
Plow to Supported Shoulderstand

This transition is a simple movement as you are already halfway into the shoulder stand.
Remember to bring your elbows close together as a good base, and exhale as you squeeze
your hips and the back of your legs to form a nice straight line up to the sky.
Supported Shoulderstand to Locust

From the Shoulder stand pose, bend your knees in towards your chest and rock forward
to sit up tall with your legs out straight in front of you. In the advanced version you wont
need to bend your knees, as you can go from a plow position from the shoulder stand to
roll forward and sit up. Bring your left hand back behind you and turn your upper body to
the left to lie face down on the ground. You will now be in a push up position. Rather than
just simply pushing up, you will now perform what we call a Screw Up with your right arm.
In this sophisticated press upwards, you shift your weight onto the right side of your body.
In a smooth movement your right palm turns up slightly as you place weight onto the pinky
side of that hand. As you press into the ground, think of rolling your palm into the
Transitions - Seesaw Flow (Cont)

ground as you extend your arm to lift your body up onto both hands. You will be up on
the top of your toes. Next you will reverse the motion on your left side and screw
down to roll your weight to the left side of your body. You will be partially lying on your
left side, this gives you space to place your right hand underneath you to perform the
Locust pose. Roll onto your right side now to allow space for your left arm and you now
work on the variation of Locust pose that is best for you.
Locust Pose to Seal Pose
From Locust pose, roll your weight to one side and then the other to free your hands and
place them flat on the ground. Push up onto your hands and knees and move into the
appropriate level of the Seal Pose. The intermediate version is a smoother transition as
your skill level allows you to go into the full Seal from the Locust, whereas the beginner
level has you move in a nice step by step pattern into the position.
SEal Pose to Peacock Pose

This transition is very simple as the beginning of the Peacock pose is the end of the Seal
pose. In the beginning version, your elbows are bent and supporting your upper body, you
will lean your weight forward and extend one leg straight back.
Peacock Pose Childs Pose

From Peacock, place your hands on the floor in front of you and fold your legs underneath
you to finish in Childs pose.
Childs Pose to Fixed Firm Pose

Clear your mind as you exhale and lift from your core from Childs pose to finish the flow
in Fixed Firm Pose.
Ongoing Evolution of Your Personal Practice

This was our introduction of 5 creative and fun Prasara Flows (15 different levels) that we
hope will help you to regain your natural grace and athleticism. You will soon realize that
the practice is meant to be ongoing and engaging. As you improve in the movements, you
will automatically see what you can work on to make your movements smoother and more
graceful. When you continue to improve and move freely, the practice becomes akin to
moving meditation. You are no longer just doing the movements, you are experiencing the
freedom of the movement and achieving what athletes call being in the zone, or what we
call Flow and Samadhi. You will not just do the movement, you will be the movement.
You are probably thinking that there is more to this, and there is! Many of our fellow
instructors in this method of yoga have constructed their own Prasara flows, based on the
requirements of their personal practice. The flows that we have taught and demonstrated
for you were created as a comprehensive practice of Prasara Yoga. In practicing each of
these flows, you will work your body from head to toe in a challenging, invigorating, and
fun way. The authors have created quite a few other flows in order to help particular clients
and patients. As you progress in your understanding, you will be able to develop flows of
your own to address your unique situation and concerns. Especially if you have the opportunity to work personally with a qualified Instructor or Coach in the system. We hope you
enjoyed these lessons, and that you will practice the flows we have shared with you. We
also hope that this gets you interested in learning more about Prasara Yoga. Though we
have attempted to make this book as accessible as possible, and provide enough detailed
instruction to learn the flows on your own, we recognize the high value of personal instruction in the method. Look for Prasara Yoga instructors in your neighborhood and also check
rmaxinternational.com for seminars by the authors and other instructors. We will be conducting seminars throughout the United States and internationally. We are also available
for private and small group sessions. Prasara Yoga has been a wonderful method in our
personal exercise practice, and we enjoy sharing our experiences with others. We hope to
see you soon in person and help you as much as we can on your journey for ever graceful
movement!
Coach Ryan C. Hurst
Coach Jarlo L. Ilano
FAQ
What is Yoga?
Yoga is the union of body and mind.
What is Prasara?
Prasara is the union of body and mind through structure, breathing and movement to release
one's fears of the self in order to get out of the way of body and mind, and release one's true
natural flow.
How will this help me?
People, even (and especially) trained athletes, tend to be bound up and restricted and will
have trouble moving in certain directions. "Six Degrees of Freedom" is a term which describes
all the ways we move. They are: heaving, surging, swaying, pitching, yawing, and rolling. By
freeing your motions in whatever degree of freedom is limited, you will gain greater health and
vitality, agility, and strength .
How will Prasara Yoga help with sport, activity, fat loss,
muscle gain, et cetera?
All sport, recreation and exercise goals involve the use of specific skills, whether that is driving the ball farther in golf, or making your tennis backhand rocket the ball down the line. Even
getting better at pushups and situps is a specific skill! When youre restricted in one or more
of the Six Degrees of Freedom, you are limiting your ability to move freely and perform the
actions that you want. If you can't move in a certain way without pain or difficulty, you are
"putting the brakes on" your performance. It's like putting on the gas at the same time your
emergency brake is on, you are preventing your progress even though you are expending a lot
of energy. That seems wasteful doesn't it? Prasara Body Flow Yoga gives you the tools to
release your brakes and get the full benefit of the energy you put into your exercise. And as a
great side-effect, it's a wonderful form of fat burning and muscle building exercise all by
itself!
What if I can't get into a position?
Getting into a particular position is not the goal of Prasara. The true purpose is the journey
along the way. However, through daily personal practice achieving positions will become possible. Good Prasara instruction will show you different variations of the poses so that you will
progress incrementally and be able to do a little more each time you practice. Eventually you
will find yourself dropping into that "impossible position."
What makes this different than stretching?
Stretching is primarily done as an exercise to a single body part and is thought to lengthen
a particular muscle. Yoga Asana are designed as full body postures, said to open the joints.
In addition, flowing between asana smoothly and gracefully does more for your freedom of
movement than any amount of stretching.
FAQ (cont)
Can I get a good workout from this?
Very much so! Prasara Yoga is more than just moving through the
motions. By focusing on the Big Three; Structure, Breathing and Movement you control
your workout. You can perform your Prasara practice as a light warmup, or to unwind for
a nice cool-down, or you can make it into a vigorous and challenging workout of its own.
Will this fit with my current style of Yoga?
YES! Prasara will make your current practice stronger, easier, freer and more fluid. Prasara
Yoga fills in the gaps via movement transitions between poses aiding in total flow within
your current yoga practice. Prasara is called the "3rd Evolution of Yoga" because it takes
you along the path from single poses (asana) to proper breathing (vinyasa), and finally to
dynamic flow (prasara).
How do I start?
This free pdf is a great introduction. There is also a larger, more detailed text available for
purchase, as well as current and upcoming DVDs. You can also find instructors of this
method at
www.rmaxi.com
What do I need?
All you need is a warm body on the floor, grass or mat, a compassionate heart for your
own process in your own time, and courageous enthusiasm for a new fitness adventure.
How long is the session?
A Prasara session can be just a few minutes taken out of your busy day to recharge, or it
can be upwards of an hour or more. It depends on your focus and goals that you are working towards.
How often should I do it?
That again depends on your focus and goals. You can do it from once to everyday of the
week; however, at least two days off a week are
suggested.
What about meditation and the chanting that some Yoga

people do?
In Prasara Yoga we do not separate meditation from breathing, nor movement through
poses. Meditation is in the practice and is not something that we do only at 'one time' but
something that we constantly and unconsciously do during our practice.
FAQ (cont)
Can I learn this by myself through the DVDs and/or books?
Yes, books and dvds are great resources for beginning your Prasara practice. However,
you will find great benefit from seeking out proper instruction, to help further your practice
and adjust some of the issues you may be encountering with doing it on your own.
Where can I find classes?
There are many instructors across the U.S. and the world. Go to rmaxi.com for a listing of
certified Instructors. If no one is near your location, you may want to contact your local
gym and ask them to contact us and bring Prasara Yoga to you.
You can also check online at:

www.prasara.com
www.cstjapan.com
www.csthawaii.com
I've never moved like that and don't think I can. How do I progress up to that?
Yes, you have! We all moved in the Six Degrees of Freedom, but our recreational, voca-
tional and occupational activities, as well as stress, trauma and fears seize up our mobile
freedom. The point isnt to move like that but to incrementally, through baby steps,
improve your personal movement by removing the brakes from your unlimited fitness
potential!
I'm not flexible, can I do this stuff?

Absolutely!! Prasara yoga, and all good yoga, isnt
about flexibility. Its not even about

stretching. Its about removing the restrictions to your natural mobility, strength, power,
stamina, and energy. By opening up all Six Degrees of Freedom, you will indeed become
more flexible as a bonus!
Do I need to learn any mysticism, meditation or chanting?

Prasara is a form of physical exercise not connected to any religion, the only meditation
that you have to do is athletic focus on concentrated movement, and the only chanting
youll do is cheering for how wonderful you feel.
Do I need prior experience in Yoga?
No. Each person is different so each person's Prasara will be different. Everything in
Prasara is based on structure, breathing and movement; everyone learns this from the
beginning in order to delve deeper in their personal practice.
FAQ (cont)
Ryan Hurst, CST Head Coach & Jarlo Ilano, M.P.T., CST Coach
Copyright 2007 All Rights Reserved.
No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations
embodied in critical articles and reviews.
Email comments and questions to:
info@cstjapan.com
or
info@csthawaii.com
Disclaimer: The information in this book is presented in good faith, but no warranty is given, nor results
guaranteed. Since we have no control over physical conditions surrounding the application of information in
this book the author and publisher disclaim any liability for untoward results including (but not limited) any
injuries or damages arising out of any person's attempt to rely upon any information herein contained. The
exercises described in this book are for information purposes, and may be too strenuous or even dangerous
for some people. The reader should consult a physician before starting Prasara Yoga or any other exercise
programs. LEGAL STATEMENT:When purchasing equipment or other products from RMAX.tv Productions the
purchaser understands the risk associated with using this type of equipment, and the purchaser understands
the risk associated with following instructions from other products, and agrees not to hold RMAX.tv Production,
its agents and/or representatives responsible for injuries or proper maintenance and/or supervision.
ATTENTION:Nothing within this information intends to constitute an explanation of the use of any product or
the carrying out of any procedure or process introduced by or within any material. This site and its officers and
employees accept no responsibility for any liability, injuries or damages arising out of any person's attempt to
rely upon any information contained herein. Consult your doctor before using this or any other exercise device.
Do not use if you have an injury, or are experiencing pain or inflammation in your hands, wrists, forearms,
elbows, or shoulders without first consulting your doctor. Use this product at your own risk. Failure to follow
instructions and/or using this product in any way other than its intended use could result in injury.IMPORTANT:
Please be sure to thoroughly read the instructions for all exercises in this book, paying particular attention to
all cautions and warnings shown for Prasara Yoga to ensure safety.
Prasara Yoga
"Flow Through M o t i o n "
www.rmaxi.com
www.cstjapan.com
www.csthawaii.com
Copyright 2007

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Prasara

Ryan C. Hurst, CST Head Coach

Published By Real Creative Health, Inc.

What is your Flow?

Ryan Hurst, CST Head Coach

This is a basic primer for Prasara Yoga.

First, lets start with your breathing.

1st Key Secret to Successful Yoga Practice:

Exhaling into Discomfort

No Pain, All Gain!

2nd Key Secret to Successful Yoga Practice:

Finding your Edge

Asanas for Cricket Beginner Flow

Asanas for Cricket Beginner Flow

Modified Crane Pose Primer

Asanas for Cricket Beginner Flow

Manduka Asana Modified

Asanas for Cricket Beginner Flow

Supta Rajakapotasana - Sleeping Pigeon

Asanas for Cricket Beginner Flow

Adho Mukha Svanasana - Downward Facing Dog

Asanas for Cricket Beginner Flow

Urdhva Mukha Svanasana - Upward Facing Dog

Bidalasana - Cat Pose

Asanas for Cricket Intermediate/Advanced Flow

Eka Pada Bakasana - One Leg Crane Pose

Asanas for Cricket Intermediate/Advanced Flow

Asanas for Cricket Intermediate/Advanced Flow

Asanas for Cricket Flow

Breakdown of Cricket Beginner

Second Kinetic Chain

Third Kinetic Chain

Break down of Cricket Intermediate/Advanced

Second Kinetic Chain

Third Kinetic Chain

Transitions - Cricket Beginner

Crane Pose Variation to Quad Squat Variation

Pigeon Pose to Pigeon Pose

Pigeon Pose to Downward Facing Dog

Transitions - Cricket Beginner (cont)

Upward Facing Dog to Sleeping Warrior

Sleeping Warrior to Trinity Squat

Transitions - Cricket Intermediate/Advanced

Trinity Squat to Shin Squat

One Leg Crane Pose to Crane Pose

Crane Pose to Pigeon Pose

Pigeon Pose to Pigeon Pose

Pigeon Pose to Downward Facing Dog

Transitions - Cricket Intermediate/Advanced (cont)

Upward Facing Dog to Sleeping Warrior

Sleeping Warrior to Trinity Squat

Asanas for Vine Flow

Asanas for Vine Flow

Asanas for Vine Flow

Asanas for Vine Flow

Asanas for Vine Flow

Asanas for Vine Flow

Asanas for Vine Flow

Asanas for Vine Flow

Asanas for Vine Flow

Manduka Asana Modified

Breakdown for Vine Flow

Breakdown of Vine Beginner

Second Kinetic Chain