5 Surya A,
5 Surya B,
Pasasana,
Krounchasana,
Shalabhasana,
Dhanurasana,
Ustrasana,
Kapotasana,
Matseyasana/Supta Vajrasana,
Bakasana,
Bharadvajasana,
Eka Pada Sirsasana,
Yoga Nidrasana,
Pincha Mayurasana,
Karandavasana,
Mayurasana,
Parighasana,
Gomukhasana,
Options for modifying
Pasasana—bind your arms around one leg instead of both
Kapotasana-- either drop back to a wall or repeat Ustrasana
Eka Pada –go forward with leg hiked up around shoulder and bring foot down to a block
Yoga Nidrasana—place block under pelvis, hoist legs up around shoulders
Pincha Mayurasana—create a strong setup and hold or kick up at a wall
Karandvasana repeat Pincha Mayurasana work or use the Sirsasana foundation to take Lotus
and lower your legs
Mayurasana—feet on a block and hold or lift one foot off the block at a time
Parighasana—elbow on block to the inside of extended leg
Gomukhasana—place towel or pad under seat
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Short Form: 45:30 - Primary Series Jam
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List of asanas:
Surya A (3)
Surya B (3)
Padangusthasana
Pada Hastasana
Uttihta Trikonasana
Parivrtta Trikonasana
Prasarita Padottonasana A
Prasarita Padottonasana B
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Short Form - Primary Jam (45 mins)
Practice with David and Joy in this Primary Series Jam. List of asana includes:
Surya A (4)
Surya B (3)
Padangusthasana
Pada Hastasana
Uttihta Trikonasana
Parivrtta Trikonasana
Uttihta Parsvakonasana
Prasarita Padottonasana A
Prasarita Padottonasana C
Uttitha Hasta Padangusthasana
Dandasana
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Short Form - Second Half of 1st Series
Short form that focuses on the second half of the Primary Series. List of postures:
Surya A (4)
Surya B (4)
Padangusthasana
Pada Hastasana
Trikonasana
Parivritta Trikonasana (revolved triangle)
Utthita Parsvakonasana
Parivritta Parsvakonasana
Prasarita Padottanasana
Parsvottonasana
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