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Ashtanga Yoga – suggested sequence

Important reminders:
- Movement and breath go together;
- Always breathe (in and out) through your nose;
- Be aware of your body sensations, especially in your joints; you shouldn’t feel pain in your knees, elbows or wrists. If so, get out of the pose and seek
for advice.
- Don’t go beyond your limits! Whenever you feel tired, rest in Child’s pose until you recover.
- Enjoy your practice!

Surya namaskar A - Repeat 3 to 5 times


Start in the front of your mat, feet together, arms to the side; this first asana is called Samasthitih. Keep feet hip witdh apart.

Exhale, fold, let the Exhale, knees to the floor, Inhale, arch the spine
Inhale, arms up. Inhale, look forward. and look up.
head hung. head down.

Exhale, and take 5 breaths in: Inhale, walk the feet Exhale, fold. Inhale, arms up. Exhale, arms down.
- Downward Facing Dog; forward and extend Samasthitih
- Or cat/cow pose; your back.
- Or rest in childhood’s pose.

1
Surya namaskar B - Repeat 2 to 3 times
Keep feet hip witdh apart.

Inhale, arch the spine Exhale, neutral spine.


Inhale, bend knees and raise arms. Exhale, fold. Inhale, look Exhale, knees to the floor,
and look up.
forward. head down.

Exhale, both knees down, Exhale, both knees Inhale, arch the spine
Inhale, RIGHT foot forward and Inhale, LEFT foot
neutral spine down, neutral spine and look up.
raise your arms. forward and raise
Option: leave the left knee on the your arms.
floor.

Exhale, and take 5 breaths in: Inhale, feet forward and extend Exhale, fold. Inhale, bend knees and Exhale, arms down.
- Downward Facing Dog; your back. raise arms. Samasthitih
- Or cat/cow pose;
- Or rest in childhood’s pose.

2
Standing asanas - Stay 5 breaths in each asana.
Padangushthasana Utthita Trikonasana Utthita Parshvakonasana Prasarita Vriksasana (tree pose)
Padottanasana: C
A

Exhale, Right side.


Grab the toes Exhale, Right side.
Inhale up.
Inhale up. D
Exhale, left side.
Exhale, left side. B
Feet wider than in Trikonasana.
Options:
Knee 90*
- Grab the toe,
Elbow on top of knee.
- hold the shin,
- or use a block.

Squat Virabhadrasana A Virabhadrasana B

3
Seated asanas - Stay 5 breaths in each asana.
Dandasana Paschimottanasana Janu Sirsasana A Badhakonasana Upavista Konasana Happy baby

Spread legs hip witdh Grab the foot,


apart. hold the shin,
Use belt to grab the or use belt to grab
feet. the foot.
Keep chest open.

CLOSING SEQUENCE
Viparita karani Matsyasana Reclined twists Shavasana
(Legs up against the wall)

Eyes closed, Palms up, legs wide as the yoga mat.


8 breaths One or both kness bent. Let go all the muscles. No more effort needed.
Exhale, twist to the right, stay 5
Let your heartbeat and breath come back to a normal rhythm.
breaths.
15 breaths Inhale up.
Exhale, left side, 5 breaths. When you’re done, after some minutes, knees to th chest, and turn to
Inhale up. the LEFT side. Slowly come back to a seated position.