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Ashtanga Yoga
Ashtanga Vinyasa
Short Sequences 15,30
Ashtanga Yoga Surya Namaskar A
and 45 minutes
Surya Namaskar C
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START SAMASTHITI
Start, feet together, toes spread, weight evenly over the feet, thighs engaged (knee caps up), tail
bone tucked under, abdomen in, shoulders rolled back, hands byt the sides, chin parallel to the
floor.
Modify:
If you have lower back problems, or find it difficult to stand with your feet together due to knees or
thighs rubbing you may stand with the feet hip width apart (still parallel)
8. Exhale – UTANASANA
Bring the crown of your head towards the floor, relax the neck look to your nose (Same as step 2)