The Finishing Asana of Ashtanga

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Rating: 3.3/5 (9 votes cast)

Maria Villella

  1. Sarvangasana
  2. Halasana
  3. Karnapidasana
  4. Urdhva Padmasana
  5. Pindasana
  6. Matsyasana
  7. Uttana Padasana
  8. Sirsasana
  9. Baddha Padmasana
  10. Yoga Mudra
  11. Padmasana
  12. Uth Pluthi

Sarvangasana:

  1. Inhale: Jump through and lay down with your feet together. Exhale.
  2. Inhale: Come up into Sarvangasana (literally “all limbs posture” but also known as Shoulderstand). Hold for ten breaths.

Halasana:

  1. Exhale: Lower your legs into Halasana (Plow). Hold for ten breaths.

Karnapidasana:

  1. Exhale: Bend your legs into Karnapidasana. Hold for ten breaths.

Urdhva Padmasana:

  1. Exhale: Cross your legs in Padmasana and take Urdhva Padmasana with straight arms and hands on your knees. Hold for ten breaths.

Pindasana:

  1. Exhale: Lower your Padmasana and take Pindasana. Hold for ten breaths.

Matsyasana:

  1. Exhale: Lower into Matsyasana. Hold for ten breaths.

Uttana Padasana:

  1. Exhale: Straighten your arms and legs into Uttana Padasana. Hold for ten breaths.
  2. Inhale: Take Chakrasana and roll backwards and exhale into Chaturanga.
  3. Inhale: Up dog
  4. Exhale: Down Dog

Sirsasana:

  1. Inhale: Come to your knees. Exhale and place the top of your head on the floor, cupped between your interlaced fingers.
  2. Inhale: Come up with straght legs into Sirsasana. Hold for many breaths.
    Exhale: Lower your legs halfway down. Hold for ten breaths.
    Inhale: Bring your legs all the way back up to Sirsasana.
  3. Exhale: Lower all the way down and rest in child’s pose. Head on the floor.
  4. Inhale: Pick it up.
  5. Exhale: Jump back to Chaturanga.
  6. Inhale: Up dog
  7. Exhale: Down Dog

Baddha Padmasana

  1. Inhale: Jump through to seated.
  2. Take Baddha Padmasana.

Yoga Mudra

  1. Exhale: Fold forward. Take five breaths.
  2. Inhale: Sit up.

Padmasana
More to come…
Uth Pluthi

  1. Inhale: Up. Hold for many breaths.
  2. Exhale: Bring your lotus back through your arms and jump back to Chaturanga.
  3. Inhale: Up dog
  4. Exhale: Down Dog

Take Rest
Jump through, lay down and take rest.

The Finishing Asana of Ashtanga, 3.3 out of 5 based on 9 ratings
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