Structure Agni Namaskar

STRUCTURE OF FLOWS APY Agni Namaskar
Akshar Power Yoga Academy
Structure of APY Agni Namaskar

Half Cycle- 62 positions / Full Cycle- 124 position
The universe is made up of five elements, a concept known as
Panchmahabhuta that has its origin from the ancient practices of Ayurveda
and Yoga. They are Ether (Akash), Air (Vayu), Fire (Agni), Water (Jal), and
Earth (Prithvi).
This flow has been artistically designed by Grand Master Akshar to
channelize the flow of Agni in our body and open our muscles. The eternal
flame that ignites the universe and is ever present within human body is a
manifestation of the Agni tatva. Agni is hot, sharp, and radiant. It is both a
transformational force and a binding element that permits a realization of the
subtlest energies. Agnis qualities relate it to our sense of vision, making it
the tatva for our sense of sight. The power of Agni is so great that it has to
be tapered so that it can be used in a form to heel. It melts away all the
toxins and it showers us with light to lead us away from darkness. It
illuminates our path to transport us from materialism to spiritualism and
from self centeredness to openness.
Position 0: Balasana (Extended baby pose)

How to Practice
Kneel down on mat and sit on your heels

Inhale and raise arms above head
Exhale and bend your upper body forward
Fore-head to touch the mat
Arms and head straight in line with the trunk
Pelvis should rest on the heels
Breathing
Inhale when raising arms and exhale when lowering the body
Bodhi
Awareness on bowing down, to energies of earth, with the feeling of
gratitude and surrender.
Page | 1

Benefits
Stretches and strengthens back muscles

Releases pressure on discs
Beneficial for reproductive organs
Provides brief relaxation
Good neutralizing position after gentle back bends
Position 1: Vajrasana (Thunderbolt pose)

How to practice
Slowly kneel on to your mat

Rest buttocks on soles of your feet
Keep right toe on the left toe
Separate heels to a point where they touch the sides of your hip
Place palms on your Knees
Sit with your back straight
Breathing
Soft inhale-exhale
Bodhi
Awareness should be on the stretch/press on your legs.
Benefits
Asana relaxes and strengthens feet, ankle, and knee caps.

Improves digestion and
Massages the abdominal organs.
Position 2: Santolanasana (Plank pose)

How to practice
Extend body forward

Page | 2

Place palms firmly on floor and shift body weight to your arms
Lift knees up and grip the floor with toes. Tuck your stomach in.
Most importantly, head neck and spine should be in one straight line
Arms should be kept straight right below shoulders
Focus the gaze towards floor ensuring that it is few inches forward
Breathing
Exhale while assuming the position
Bodhi
Awareness on keeping the body in one straight line.
Benefits
Strengthens thigh, arms, shoulders, and spine muscles.

Improves balance in nerves
Position 3: Adhomukhi Swanasana (Downward Dog)

How to practice
Lift head up and inhale, with exhale breath lift pelvis up

Keep feet flat on floor with toes pointed straight pushing heels down to
ground
Head in between both arms
Legs and arms should be straight
The position look like inverted V alphabet
Breathing
Exhale as you assume the position
Bodhi
Awareness on the stretch in shoulders and back of legs. Focus on relaxation
of hips.
Benefits
Calms mind
Slows heartbeat
Reduces stiffness in shoulder blades
Page | 3

Strengthens and tones legs

Checks heavy menstrual flow
Position 4: Eka Pada Adhomukhi Swanasana (One Leg Downward-Right leg)

How to practice
Inhale stretch right leg straight up as much as you can

Point your right toe to the sky
Keep your hips parallel
Bring your gaze down to the floor
Breathing
Inhale while raising leg
Bodhi
Awareness on the stretch in legs and keeping both knees straight. Focus on
relaxation of hips.
Benefits
Calms mind
Reduces stiffness in shoulder blades and relieves stress in back
Strengthens and tones legs and hip muscles
Back of thigh and calves are stretched alternatively
Improves balance and strength
Position 5: Ek Pada Sanchalit Chaturangasana (Four-fold with leg raise

variation Right leg)
How to practice
Engage whole body, lower it down with leg still raised (Chaturanga
(four-fold))
Keep body straight without forming curve in back
Form a right-angle with your upper and lower arms
Page | 4

Breathing
Exhale as you go down
Bodhi
Awareness on keeping leg raised and not sagging the back.
Benefits
Strengthens wrist, arms, back, abdomen, and legs.

Expands rib cage, and
Energies the body.

How to practice
Inhale pull back

Exhale place foot down and lift pelvis up
ground
Breathing
Inhale as pull back from earlier position.Exhale as you place foot down.
Bodhi
of hips.
Benefits
Calms mind
Slows heartbeat
Page | 5

Position 7: Eka Pada Adhomukhi Swanasana (One Leg Downward-Right leg)

How to practice
Inhale stretch left leg straight up as much as you can

Point your left toe to the sky
Keep your hips parallel
Breathing
Bodhi
Awareness on the stretch in legs and keeping both knees straight. Focus on
relaxation of hips.
Benefits
Calms mind
Back of thigh and calves are stretched alternatively
Position 8: Ek Pada Sanchalit Chaturangasana (Four-fold with leg raise

variation Left leg)
How to practice
Engage whole body, lower it down with leg still raised (Chaturanga
(four-fold))
Breathing
Exhale as you go down
Page | 6

Bodhi
Benefits
Strengthens wrist, arms, back, abdomen, and legs.

Expands rib cage, and
Energies the body.

How to practice
Inhale pull back

ground
Breathing
Bodhi
of hips.
Benefits
Calms mind
Slows heartbeat
Position 10: Eka Pada Adhomukhi Swanasana (One Leg Downward-Right

Knee fold variation)
Page | 7

How to practice
Inhale stretch right leg straight up as much as you can

Fold knee and point to the sky
Left leg and arms should be straight
Breathing
Bodhi
Awareness on the stretch in legs and opening of thigh muscles.
Benefits
Calms mind
Opens hip flexors
Inner side of thigh and calves are stretched alternatively
Position 11: Chamatkarasana (Magic pose)

How to practice
Drop right leg on left side, keeping left at same position

Invert your body with chest and stomach facing sky/wall
Raise pelvis up and arch your back
Drop right hand, down at the same time do not touch it to the floor
Stretch neck and try to look back as much as you can
Breathing
Exhale while dropping leg and inhale while lifting pelvis up
Bodhi
Awareness on the soft landing of the leg and intense front body stretch
Benefits
Page | 8

Improves body posture

Increases lung capacity
Intense stretch to arms, chest, neck and shoulder
Energizes spine and makes it supple
Works on digestive, respiratory, nervous, glandular and cardiovascular
systems

How to practice
Shift body weight on left side(hand and leg)

Raise right leg and hand turn your body with exhale breath
Place foot down and lift pelvis up(chest is facing floor now)
ground
Breathing
Exhale as you turn the body.
Bodhi
of hips.
Benefits
Calms mind
Slows heartbeat
Position 13: Eka Pada Adhomukhi Swanasana (One Leg Downward-Left

Knee fold variation)
How to practice
Page | 9

Inhale stretch left leg straight up as much as you can

Fold knee and point to the sky
Right leg and arms should be straight
Breathing
Bodhi
Awareness on the stretch in legs and opening of thigh muscles.
Benefits
Calms mind
Opens hip flexors
Inner side of thigh and calves are stretched alternatively
Position 14: Chamatkar asana (Magic Pose)

How to practice
Drop left leg on right side, keeping right at same position

Invert your body with chest and stomach facing sky/wall
Drop left hand, down at the same time do not touch it to the floor
Stretch neck and try to look back as much as you can
Breathing
Exhale while dropping leg and inhale while lifting pelvis up
Bodhi
Awareness on the soft landing of the leg and intense front body stretch
Benefits

Page | 10


systems

How to practice
Shift body weight on right side(hand and leg)

Raise left leg and hand turn your body with exhale breath
Place foot down and lift pelvis up(chest is facing floor now)
ground
Breathing
Exhale as you turn the body.
Bodhi
of hips.
Benefits
Calms mind
Slows heartbeat
Position 16: Koundinyasana (Knee on elbow variation Right leg)

How to practice
With inhale assume plank posture

Page | 11

Tense abdominal muscles

Engage whole body, lower it down and simultaneously bring right knee
on right shoulder(Chaturanga (four-fold))
Point right toe
Breathing
Inhale and assume plank and exhale as you go down in chaturanga
Bodhi
Benefits
Strengthens wrist, arms, back, abdomen, and legs

Expands rib cage
Energies the body
Opens inner thighs
Instills the feeling of strength and freshness

How to practice
Inhale pull back

ground
Breathing
Bodhi
of hips.
Page | 12

Benefits
Calms mind
Slows heartbeat
Position 18: Koundinyasana (Knee on shoulder variation Left leg)

How to practice
With inhale assume plank posture

Tense abdominal muscles
Engage whole body, lower it down and simultaneously bring left knee
on right shoulder(Chaturanga (four-fold))
Point left toe
Breathing
Inhale and assume plank and exhale as you go down in chaturanga
Bodhi
Benefits
Strengthens wrist, arms, back, abdomen, and legs

Expands rib cage
Energies the body
Opens inner thighs
Instills the feeling of strength and freshness

How to practice
Inhale pull back

Page | 13


ground
Breathing
Bodhi
of hips.
Benefits
Calms mind
Slows heartbeat
Position 20: Jump in-between Palms

How to practice
Tighten your core and jump

Exactly in-between palms
Keep back straight
Push pelvis down but above from the floor
Breathing
Inhale as you jump in
Bodhi
Awareness on soft landing in-between the palms
Benefits
Mobilizes body and

Page | 14

Helps reduce weight
Position 21: Chamatkarasana (Swing back-variation (right hand))

How to practice
Swing right hand back, place palm firmly on mat with fingers facing the
wall
Lift your pelvis as high as you can on both feet and right palm
Arch your back
Lift left hand up straight and look at your fingers
Come on your toes
Breathing
Inhale while going back
Bodhi
Awareness on arch of the back with expansion of chest
Benefits
Strengthens wrist and arm

Makes spine supple
Opens chest
Strengthens legs
Tones abdominal muscles and removes extra fat
Position 22: Namaskarasana (full squat prayer pose)

How to practice
Bring right hand and upper body back in squat

Feet remains flat on the floor
Bring palms together on heart chakra in a gesture of prayer
Breathing
Inhale while bringing palms together
Page | 15

Bodhi
Awareness on the stretch in the groin
Benefits
Increases flexibility in hip

Stimulates nervous system
Strengthens thighs, knees, shoulders, arms and, neck
Position 23: Chamatkarasana (Swing back-variation (left hand))

How to practice
Swing left hand back, place palm firmly on mat with fingers facing the
wall
Lift your pelvis as high as you can on both feet and left palm
Arch your back
Lift right hand up straight and look at your fingers
Come on your toes
Breathing
Inhale while going back
Bodhi
Awareness on arch of the back with expansion of chest
Benefits
Strengthens wrist and arm

Makes spine supple
Opens chest
Strengthens legs
Tones abdominal muscles and removes extra fat

Page | 16

How to practice
Bring left hand and upper body back in squat

Bring palms together on heart chakra in a gesture of prayer
Breathing
Inhale while bringing palms together
Bodhi
Benefits

Position 25: Jump back

How to practice
Place hands and feet firmly on the ground

Inhale tighten your core and jump back
Come into plank
Breathing
Inhale as you jump back
Bodhi
Awareness on engaging spine and core.
Benefits
Strengthens wrist, arms, shoulders, back, abdomen, and legs.
Position 26: Sanchalit Santolanasana (Push-up)
Page | 17

How to practice
Head, neck and spine should be in one straight line

Grip the floor with toes and straighten knees
Engage whole body, lower it down [Chaturanga (four-fold)]
Inhale and lift your body up into plank pose
Breathing
Exhale as you go down into Chaturanga pose, Inhale as you come up into
plank
Bodhi
Benefits

Expands rib cage and energies the body.
Improves balance in nerves.

How to practice

Keep back straight
Breathing
Bodhi
Benefits
Page | 18

Mobilizes body and

Helps reduce weight
Position 28: Tadasana (Standing upright pose)

How to practice
Stand with feet together

keep arms by your side, with palms facing your thighs
Elongate your spine, body in one straight line
Distribute weight evenly on inner and outer edges of your feet and
toes and heels
Tighten knee caps
Tighten buttocks and pull in lower abdomen
Lift chest
Breathing
Soft breathing
Bodhi
Awareness on keeping spine straight and distributing body weight equally on
both feet
Benefits
Corrects posture
Helps to treat depression
Corrects flat feet
Tones and lifts pelvis and abdomen
Strengthens knee joints
Position 29: Full Squat

How to do
Raise arms straight in front of you with palms facing down.

Feet kept shoulder distance apart.
Keep back straight, while exhaling bend knees and lower your buttocks
till your thighs touch calf muscles.
Page | 19

Bodhi
Awareness on keeping the back straight while going down.
Breathing
Exhale while lowering buttocks.
Benefits
Compound posture helps strengthen thighs, hamstring, calves, glutes

and lower back.
Tones abdomen.
Improves blood circulation in lower body as well as make blood
carrying vessel strong.
Releases stiffness in lower body.
Improves lubrication in knee joints.
Releases stress.
Position 30: Jump back

How to practice

Inhale tighten your core and jump back
Come into plank
Breathing
Bodhi
Benefits
Position 31: Sanchalit Santolanasana (Push-up)

How to practice
Page | 20

Head, neck and spine should be in one straight line

Grip the floor with toes and straighten knees
Engage whole body, lower it down [Chaturanga (four-fold)]
Inhale and lift your body up into plank pose
Breathing
Exhale as you go down into Chaturanga pose, Inhale as you come up into
plank
Bodhi
Benefits

Expands rib cage and energies the body.
Improves balance in nerves.

How to practice

Keep back straight
Breathing
Bodhi
Benefits
Mobilizes body and

Helps reduce weight
Page | 21

Position 33: Tadasana (Standing upright pose)

How to practice
Stand with feet together

keep arms by your side, with palms facing your thighs
Elongate your spine, body in one straight line
Distribute weight evenly on inner and outer edges of your feet and
toes and heels
Tighten knee caps
Tighten buttocks and pull in lower abdomen
Lift chest
Breathing
Soft breathing
Bodhi
Awareness on keeping spine straight and distributing body weight equally on
both feet
Benefits
Corrects posture
Helps to treat depression
Corrects flat feet
Tones and lifts pelvis and abdomen
Strengthens knee joints
Position 34: Full Squat

How to Practice
Raise arms straight in front of you with palms facing down.

Feet kept shoulder distance apart.
Keep back straight, while exhaling bend knees and lower your buttocks
till your thighs touch calf muscles.
Bodhi
Page | 22

Awareness on keeping the back straight while going down.

Breathing
Exhale while lowering buttocks.
Benefits
Compound posture helps strengthen thighs, hamstring, calves, glutes

and lower back.
Tones abdomen.
Improves blood circulation in lower body as well as make blood
carrying vessel strong.
Releases stiffness in lower body.
Improves lubrication in knee joints.
Releases stress.
Position 35: Bakasana (Crane Pose)

How to Practice
Place palms flat exactly in front of toes

Fingers pointing forward and wide apart
Slightly bend elbows
Place knees on outer side of upper arms and lean forward
Press hands firmly onto the ground and shift body weight on the arms
Lift the feet off the floor
Balance in the position and bring feet together
Focus the gaze to improve balance
Hold the position for 10 seconds
Bodhi
Awareness on balancing on arm.
Breathing
Inhale while coming in position and hold breath.
Benefits
Strengthens arms and wrists

Tones stomach and gives strength to abdominal organs
Improves concentration
Balances nervous system
Page | 23

Develops sense of balance
Position 36: Lie down on back

How to Practice
Lie flat on your back with feet 1 ft apart

Place hands alongside ears
Fingers facing shoulders
Bodhi
Prepare mind for performing Chakrasana (wheel Pose)
Breathing
Soft inhale exhale
Benefits
Relaxes body
Calms mind
Prepares for next moves
Position 37: Chakrasana(Wheel Pose)

How to practice
Fold knees and open them hip width apart, heels making 90 degrees
angle with knees
Inhale press hands and feet on the ground and lift whole body up
Straighten your arms and legs as much as possible
Distribute body weight evenly between hands and feet
Gaze straight back and relax your neck
Hold the posture for 10 seconds
Breathing
Inhale while lifting pelvis and back up
Page | 24

Bodhi
Awareness on relaxing the spine in final position and stretch in chest and
abdomen
Benefits

systems

How to Practice
Slowly lower body down

Place head down on floor
Lie down on back
Keep knees folded
Bodhi
Awareness on slowly coming down from chakrasana
Breathing
Soft inhale exhale
Benefits
Relaxes body
Calms mind
Serves as transition between moves
Position 39:Namaskarasana (full squat pose)

How to practice
Page | 25

Stretch hands above head, interlock palms and come up

Sit with pelvis above ground
Palms placed firmly besides feet
Breathing
Exhale while coming up
Bodhi
Benefits

Position 40: Hast-utthan Asana (Raised-arm Pose)

How to practice
Inhale deeply
Raise arms above head
Tilt head backwards and look up at hands
Slightly bend back
Focus on looking at hands
Breathing
Deep inhale while raising the arms
Bodhi
Be aware of expansion of lungs and stretch in abdomen.
Benefits
Helps in curing stiffness in shoulder and upper back

Opens up lungs
Improves blood circulation
Strengthens heart.
Page | 26

Position 41: Padahastasana (Hand-to-foot Pose)

How to practice
Bend upper body forward from the hips until palms touch the floor
Draw hamstring and tailbone upward
Palms should lie flat on either side of feet, without bending knees
Place upper body on legs
Look towards legs
Do not strain
Breathing
Exhale as you go down into asana.
Bodhi
Focus on back and pelvic region
Benefits
Controls blood pressure

Soothes brain cells
Makes spine flexible
Alleviates back pain
Prevents constipation
Helps reduce fat and
Calms mind.

How to practice
Inhale deeply
Slightly bend back
Breathing
Page | 27


Bodhi
Benefits

Opens up lungs
Strengthens heart.

How to practice
Look towards legs
Do not strain
Breathing
Bodhi
Benefits

Soothes brain cells
Calms mind.
Page | 28


How to practice
Inhale deeply
Slightly bend back
Breathing
Bodhi
Benefits

Opens up lungs
Strengthens heart.

How to practice
Look towards legs
Do not strain
Breathing
Page | 29

Bodhi
Benefits

Soothes brain cells
Calms mind.
Position 46: Jump back (Open legs)

How to practice

Inhale tighten your core and jump back with open legs
Back should be straight
Breathing
Bodhi
Benefits

Stretches legs
Position 47: Urdhva Mukhi Swanasana (Upward Dog Open feet)

How to practice
Come on toes
Tighten leg and stomach muscles while drawing the tailbone in
With inhalation swing forward with nose an inch above from floor
Page | 30

Bend entire upper body back with chest open, extending back bend till
spine
You are on your palms and feet(toes)
Wrists being directly below the shoulder making right angle with arms
Open shoulders and look up
Breathing
Inhale as you raise your body and exhale while going into next position
Bodhi
Awareness on avoiding hollow back and opening of shoulders
Benefits
Opens chest and stretches shoulders

Stomach and leg muscles are strengthened
Improves flexibility of spine
Stretches legs
Instills the feeling of positivity with increase in confidence
Position 48: Adhomukhi Swanasana (Downward Dog-open legs)

How to practice
With exhale breath swing back keeping nose an inch above from floor
Lift pelvis up
ground
Body weight should be equally distributed between hands and feet
Look towards your navel
Breathing
Exhale as you lift pelvis up
Bodhi
Page | 31


of hips.
Benefits
Calms mind,
Slows heartbeat,
Reduces stiffness in shoulder blades,
Strengthens and tones legs, and
Checks heavy menstrual flow.

How to practice
Come on toes
spine
Breathing
Bodhi
Benefits

Stretches legs
Page | 32


How to practice
Lift pelvis up
ground
Breathing
Bodhi
of hips.
Benefits
Calms mind,
Slows heartbeat,

How to practice
Come on toes
spine
Page | 33

Breathing
Bodhi
Benefits

Stretches legs

How to practice
Lift pelvis up
ground
Breathing
Bodhi
of hips.
Benefits
Page | 34

Calms mind,
Slows heartbeat,
Position 53: Join feet together in Downward Dog

How to practice
Slightly fold knee

Keep back straight
Breathing
Bodhi
Benefits
Mobilizes body and

Helps reduce weight
Position 55: Dandasana (Staff Pose)

How to practice
Stretch both legs forward

Arms besides pelvis
Back straight with head and neck erect
Page | 35

Breathing
Inhale while jumping in and exhale while placing legs on the floor
Bodhi
Awareness on the stretching both legs forward directly with a jump
Benefits
Corrects posture
Strengthens the core muscles
Boosts confidence
Energizes body
Position 56: Setuasana (Bridge Pose)

How to practice
Place your palms 1ft away from body with fingers pointing forward
Hands should be shoulder distance apart
Inhale and press hands and feet down on the mat while lifting hips and
chest out
Tilt your head back and relax neck there
Press feet flat on the ground and keep legs straight
Keep arms also straight without bending elbows
Hold for 10 seconds
Breathing
Inhale while lifting body up straight
Bodhi
Awareness on the keeping hands and leg straight and not sagging the back
Benefits
Strengthens shoulders thighs and wrists

Opens shoulders and chest
Stretches whole front body
Stabilizes and stretches spine
Page | 36


How to Practice
Slowly lower body down

Lie down on back
Keep legs and feet together
Arms besides body with palms facing down
Bodhi
Awareness on slowly coming down from setuasana
Breathing
Soft inhale exhale
Benefits
Relaxes body
Calms mind
Serves as transition between moves
Position 58: Halasana (Plough Pose)

How to Practice
Using abdominal muscles with inhalation lift legs up 90 degrees

Press palms down and lift back away from floor(you may take support
of palms)
Take both legs behind your head
Put toes down on the floor
Neck should remain relaxed and body weight should be carried by
shoulders
Straighten arms and place palms down
Hold the pose for 10 seconds
Bodhi
Awareness on keeping neck relaxed and pressing heels down on floor
Breathing
Inhale while lifting legs and breathe slowly after you assume final position
Page | 37

Benefits
Activates thyroid glands balancing metabolic rate

Relieves constipation and activates digestion
Stimulates hormonal balance and blood circulation
Massages abdominal organs
Improves liver and kidney functions
Tones spinal muscles
Strengthens shoulders
Increase immunity
Instills energy confidence and strength
Postion59: Paschimottanasana (Seated Forward Bend)

How to practice
With exhale breath drop legs down on floor slowly keeping them
together
Lift upper body
Pull stomach in
Inhale and stretch your hands up, palms facing each other and keeping
elbows straight
Stretch spine upward, keep head between arms
Keep knees straight and press thighs towards the floor
Exhale and bend forward from lower back
Bring hands down and hold big toes with fingers and thumbs
Place upper body on lower body
Touch nose to knees
Hold the pose for 10 secs
Bodhi
Awareness on keeping neck relaxed and pressing heels down on floor
Breathing
Exhale drop legs down, inhale lift hands up and with exhale breath bend
forward
Benefits
Tones and strengthens the chest muscles

Page | 38

Reduces acidity and blotting of stomach

Tones and massaging abdominal (kidneys, bladder, pancreas and
adrenal glands) and the pelvic region
Corrects posture
Stimulates reproductive organs
Improves concentration and calms mind
Energies body and keeps you active throughout the day
Helps to remove excess weight around abdomen
Very good for people suffering from Asthma and back pain

How to practice
Inhale and raise torso up

Fold knees and come into squat
Palms firmly placed flat besides feet
Breathing
Inhale while raising torso up
Bodhi
Benefits


How to practice
Page | 39

Place palms flat besides feet and jump back

Lift pelvis up
Keep feet flat on floor with toes pointed straight
Breathing
Exhale as you bring the left leg back
Bodhi
of hips.
Benefits
Calms mind
Slows heartbeat
Position 62: Balasana (Extended baby pose)

How to Practice
Kneel down on mat and sit on your heels

Inhale and raise arms above head
Exhale and bend your upper body forward
Fore-head to touch the mat
Arms and head straight in line with the trunk
Pelvis should rest on the heels
Breathing
Inhale when raising arms and exhale when lowering the body
Bodhi
Awareness on bowing down, to energies of earth, with the feeling of
gratitude and surrender.
Page | 40

Benefits
Stretches and strengthens back muscles

Releases pressure on discs
Beneficial for reproductive organs
Provides brief relaxation
Good neutralizing position after gentle back bends
Positions 63-124:
The above 62 positions completes half cycle. Repeat the same positions
again to complete the full cycle.
Page | 41

Structure Agni Namaskar

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Structure Agni Namaskar

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STRUCTURE OF FLOWS APY Agni Namaskar

Akshar Power Yoga Academy

Structure of APY Agni Namaskar

Position 0: Balasana (Extended baby pose)

Kneel down on mat and sit on your heels

STRUCTURE OF FLOWS APY Agni Namaskar

Stretches and strengthens back muscles

Position 1: Vajrasana (Thunderbolt pose)

Slowly kneel on to your mat

Asana relaxes and strengthens feet, ankle, and knee caps.

Position 2: Santolanasana (Plank pose)

Extend body forward

STRUCTURE OF FLOWS APY Agni Namaskar

Strengthens thigh, arms, shoulders, and spine muscles.

Position 3: Adhomukhi Swanasana (Downward Dog)

Lift head up and inhale, with exhale breath lift pelvis up

STRUCTURE OF FLOWS APY Agni Namaskar

Strengthens and tones legs

Position 4: Eka Pada Adhomukhi Swanasana (One Leg Downward-Right leg)

Inhale stretch right leg straight up as much as you can

Position 5: Ek Pada Sanchalit Chaturangasana (Four-fold with leg raise

STRUCTURE OF FLOWS APY Agni Namaskar

Strengthens wrist, arms, back, abdomen, and legs.

Position 6: Adhomukhi Swanasana (Downward Dog)

Inhale pull back

STRUCTURE OF FLOWS APY Agni Namaskar

Position 7: Eka Pada Adhomukhi Swanasana (One Leg Downward-Right leg)

Inhale stretch left leg straight up as much as you can

Position 8: Ek Pada Sanchalit Chaturangasana (Four-fold with leg raise

STRUCTURE OF FLOWS APY Agni Namaskar

Strengthens wrist, arms, back, abdomen, and legs.

Position 9: Adhomukhi Swanasana (Downward Dog)

Inhale pull back

Position 10: Eka Pada Adhomukhi Swanasana (One Leg Downward-Right

STRUCTURE OF FLOWS APY Agni Namaskar

Inhale stretch right leg straight up as much as you can

Position 11: Chamatkarasana (Magic pose)

Drop right leg on left side, keeping left at same position

STRUCTURE OF FLOWS APY Agni Namaskar

Improves body posture

Position 12: Adhomukhi Swanasana (Downward Dog)

Shift body weight on left side(hand and leg)

Position 13: Eka Pada Adhomukhi Swanasana (One Leg Downward-Left

STRUCTURE OF FLOWS APY Agni Namaskar

Inhale stretch left leg straight up as much as you can

Position 14: Chamatkar asana (Magic Pose)

Drop left leg on right side, keeping right at same position

Improves body posture

STRUCTURE OF FLOWS APY Agni Namaskar

Increases lung capacity

Position 15: Adhomukhi Swanasana (Downward Dog)

Shift body weight on right side(hand and leg)

Position 16: Koundinyasana (Knee on elbow variation Right leg)

With inhale assume plank posture

STRUCTURE OF FLOWS APY Agni Namaskar

Tense abdominal muscles

Strengthens wrist, arms, back, abdomen, and legs

Position 17: Adhomukhi Swanasana (Downward Dog)

Inhale pull back

STRUCTURE OF FLOWS APY Agni Namaskar

Position 18: Koundinyasana (Knee on shoulder variation Left leg)

With inhale assume plank posture

Strengthens wrist, arms, back, abdomen, and legs