yoga Cikits 1st Series (Sheet 1)

thumbs nose thumbs hand nose

DI
nose foot side foot nose nose

S S V V

Ujjy in out 5x in out 5x in out in 5x out out 5x in 5x out in in 5x out 5x in 5x out 5x out in

VINySA 1(8) 2(9) 3(10) 4(11) 5(12) 6(13) 7(14) ... 2(7) ... ... 7 8 ... 7 8 9 10 11 ...

Utthita Hasta Pdnguhsana Utthita Prvasahita Ardha Baddha Padmottnsana Utkasana Vrabhadrsana A Vrabhadrsana B
These positions are practiced only if Supta Prvasahita has been learned From here, the 1st Series is learned position by position

nose foot foot foot foot 3. eye

DI foot foot foot foot foot

V V V V V V

Ujjy in 5x in out 5x in out 5x in out 5x in out 5x in 5x out 5x out 5x out 5x out 5x out 5x

7 8 9 8 9 8 9 8 9 ... 8 ... ... ... 8(15) ... 8(15) ... 8(15)

VINySA 8(15) 8(15)
9 8
Ardha Baddha Padma Triyang Mukha Eka Pda
Prvottnsana jnu rsana A B C
Dasana Pacimottnsana A BC D Pacimottnsana Pacimottnsana
Only when a regular practice has been established, learning of 1 Series is continued from here st

side foot nose nose nose 3. eye nose

DI
foot nose side

V V V V V V V

out out
Ujjy out 5x out 5x in 5x out in 5x out in 5x in in out 5x in 5x out in in out 5x in in

VINySA 8(15) ... 8(15) ... 7(12) ... 7(12) ... 7 8 ... 7 8 ... 7 8 9 10 11 ...
Nvsana
Marcysana A BCD (3-5x with lift between) Bhuja Psana Krmsana Supta Krmsana

ashtangayoga.info Dr. Ronald Steiner, 2015

This is part of the light version of the practice sheet. The coloured, foldable original is available on ashtangayoga.info
 yoga Cikits 1st Series (Sheet 2)

DI
nose nose nose 3. eye nose nose up nose up nose foot side

V V V V C

out
Ujjy out 5x out in in 5x out in 0-5x 5x in out 5x out 5x in 5x out out 5x in out 5x in out 5x

VINySA 8 9 9 ... 7 8 7 8 ... 8 9 ... 8 9 ... 9(17) 10(18) 11(19) ...

Garbha Pisana Kukkusana

Baddha Kosana A B C Upaviha Kosana Supta Kosana Supta Pdnguhsana Supta Prvasahita
(9x rolling clockwise) (Nauli)

DI nose up nose foot nose 3. eye foot

V V C C V

out out out 5x

Ujjy in 5x out in in 5x in 5x out 5-10x

VINySA 8 9 ... 8 9 10 ... 9 ... 9 ... 9 ...

rdhva Dhanursana
Ubhaya Pdnguhsana rdhva Mukha Pacimottnsana Setu Bandhsana Pacimottnsana
(3-5x with laying down between)
This will be practiced as soon as Nvsana is learned

Aga yoga is a journey from the coarse to the subtle. The practice of the 1st Series
is at the beginning of this journey. Therefore strength, vitality and health of the
physical body are at the center of attention. This gives her the name yoga Therapy Vinysa & Cakrsana
(yoga Cikits). DI nose nose nose 3. eye navel nose
As with Fundamental Positions (see there) each movement sequence (Vinysa) begins
and ends in standing and is counted starting from there. However once rhythm is
familiar, the movement sequences merge partially with each other. Every once in a
V

while you will still pass through Samasthiti (S ). But for most movement sequences Ujjy in
out
in
out
in
out
in
out
in

the first six and last three movements are omitted. Then the practice leads you via VINySA x x x x x x

plank pose (Vinysa V ) or a backward roll (Cakrsana C ) simply through the DI

nose nose nose 3. eye navel nose

downward dog position (Adho Mukha vnsana). All positions (sana) are always
practiced on both sides, even though only the first is pictured. A Vinysa sequence V
C

is also performed in between switching sides of each seated position. Ujjy out out out out

After you have established your practice in the Fundamental Positions (see there), the
in in in in
VINySA x x x x x

1st Series will be your field for learning on six days a week (Sunday to Friday, except
on moon days). Following the outlined steps, you can build up your practice, together
with an experienced teacher.

ashtangayoga.info Dr. Ronald Steiner, 2015

This is part of the light version of the practice sheet. The coloured, foldable original is available on ashtangayoga.info