Ashtnga Yoga Chikits

Primary Series
Srya Namaskra A

Expire
Samasthitihi Inspire Inspire
Uttnsana

Inspire Expire inhale/exhale 5 fois

Expire
rdhva Mukha vnsana Adho Mukha vnsana
Chaturanga Dandsana

Inspire Expire Inspire Expire

Uttnsana Samasthitihi

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Linda Munro & Grald Disse

1
 Srya Namaskra B

Samasthitihi Inspire Expire Inspire Expire

Utkatsana Uttnsana Chaturanga Dandsana

Inspire Expire Inspire Expire

rdhva Mukha vnsana Adho Mukha vnsana Vrabhadrsana A Chaturanga Dandsana

Inspire Expire
Inspire Expire
Vrabhadrsana A Chaturanga Dandsana
rdhva Mukha vnsana Adho Mukha vnsana

Expire inhale/exhale 5 fois Expire

Inspire Inspire
Adho Mukha vnsana Uttnsana
rdhva Mukha vnsana

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Inspire Expire Linda Munro & Grald Disse
Utkatsana Samasthitihi

2
 Sequence Debout

5 10 respirations pour chaque position

Ltoile indique venez en samasthiti lavant du tapis

Pdngusthsana & Pdahastsana Utthita & Parivritti Trikonsana Utthita & Parivritti Prvakonsana

Prasrita Padottnsana A, B, C, D

Prvottnsana Utthita Hasta Pdngusthsana A, B, C

Ardha Baddha Utkatsana Vrabhadrsana A & B

Padmottnsana
Surya Namaskara A
avant et aprs
Utkatsana

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Linda Munro & Grald Disse

3
 Primary Series
5 10 respirations pour chaque position
Ltoile indique vinyasa

Dandsana Pachimottnsana A, B, C Prvottnsana

Ardha Baddha Padma Pachimottnsana Trianga Mukhaikapda Pachimottnsana

Jnu rssana A, B, C

Marchysana A, B, C, D

Nvsana - 5 fois levez entre chaque Bhujapdsana

Krmsana Supta Krmsana Levez et Tittibhsana et sautez

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Linda Munro & Grald Disse

4
Garbha Pindsana Roulez 9 fois Kukkutsana

Baddha Konsana A, B, C

Upavista Konsana A & B

Supta Konsana transitions

Supta Pdngusthsana A, B, C

transition Ubhaya Pdngusthsana transition rdhva Mukha

Pachimottnsana

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Linda Munro & Grald Disse

Setu Bandhsana

5
 Finishing Sequence

rdhva Dhanursana Pachimottnsana

3 fois - 5 respirations 10 respirations

Salamba Sarvngsana Halsana Karnapdsana

10 - 25 respirations 10 respirations

rdhva Padmsana Pndsana Matsysana Uttna Padsana

rsana rdhva Dandsana

Balsana
10 - 25 respirations 5 respirations

Yoga Mdr Baddha Padmsana Panmsana Padmsana Uthplutihi

10 - 20 respirations

avsana
10 30 minutes www.AshtangaYogaParis.fr
Linda Munro & Grald Disse