Thursday, September 16, 2010

Mysore Class today

"Practice and all is coming" - Sri K. Pattabhi Jois

Primary Series Asana List

Sun Salutations and Standing Poses:
  1. Samasthiti
  2. Surya Namaskara A , 5X (Sun Salutation A)  nine counts
  3. Surya Namaskara B , 5X (Sun Salutation B)  seventeen counts
  4. Padangushtasana  (Foot Big Toe Posture)
  5. Padahastasana  (Foot to Hand Posture)
  6. Utthita Trikonasana  (Extended Triangle Posture)
  7. Parivritta Trikonasana  (Revolved Triangle Posture)
  8. Utthita Parshvakonasana  (Extended Side Angle)
  9. Parivritta Parshvakonasana  (Revolved Side Angle Posture)
  10. Prasarita Padottanasana A  (Feet Spread Intense Stretch Posture)
  11. Prasarita Padottanasana B  (Feet Spread Intense Stretch Posture)
  12. Prasarita Padottanasana C  (Feet Spread Intense Stretch Posture)
  13. Prasarita Padottanasana D  (Feet Spread Intense Stretch Posture)
  14. Parshvottanasana  (Intense Side Stretch Posture)
  15. Utthita Hasta Padangushtasana  A, B, C, D  (Extended Hand Big Toe Posture)
  16. Ardha Baddha Padmottanasana  (Half Bound Lotus Intense Stretch Posture)
  17. Utkatanasana  (Fierce Posture) 
  18. Virabhadrasana A & B  (Warrior)
Primary Series:
  1. Dandasana  (Staff Pose)
  2. Paschimattanasana A, B, C  (Western Intense Stretch Posture)
  3. Purvatanasana  (Eastern Intense Stretch Posture)
  4. Ardha Baddha Padma Paschimattanasana  (Half Bound Lotus Western Intense Stretch Posture)
  5. Tiriangmukhaikapada Paschimattanasana  (Three limbs Face one foot western intense stretch Posture)
  6. Janu Shirshasana A  (Head to Knee Posture)
  7. Janu Shirshasana B
  8. Janu Shirshasana C
  9. Marichyasana A  (dedicated to Marichi)
  10. Marichyasana B
  11. Marichyasana C
  12. Marichyasana D
  13. Navasana  (Boat)
  14. Bhujapidasana  (Arm pressure Posture)
  15. Kurmasana  (Tortoise Posture)
  16. Supta Kurmasana  (Sleeping Tortoise Posture)
  17. Garbha Pindasana  (Womb Embryo Posture)
  18. Kukkutasana  (Cock Posture)
  19. Baddha Konasana  (Bound Angle Posture)
  20. Upavishta Konasana  (Seated Angle Posture)
  21. Supta Konasana  (Sleeping Angle Posture)
  22. Supta Padangushtasana  A, B, C  (Sleeping Big Toe Posture)
  23. Ubhaya Padangushtasana  (Both Feet Big Toe Posture)
  24. Urdhva Mukha Paschimattanasana  (Upward Facing Western Intense Stretch Posture)
  25. Setu Bandhasana  (Bridge Posture)
The Finishing Sequence:
      1.  Urdhva Dhanurasana  (Upward Bow Posture)
2.  Paschimattanasana A  (Western Intense Stretch Posture)
3.  Sarvangasana  (Shoulder Stand)
  1. Halasana  (Plow)
  2. Karnapidasana  (Ears Pressure Pose)
  3. Urdhva Padmasana  (Upward Lotus Pose)
  4. Pindasana  (Embryo Posture)
  5. Matsyasana  (Fish)
  6. Uttana Padasana (extended Leg Posture)
  7. Shirshasana A (Headstand)
  8. Shirshasana B (Headstanding Posture)
  9. Baddha Padmasana  (Bound Lotus Posture)
  10. Padmasana  (Lotus Posture)
  11. Uth Pluthi  (Scale Posture)

Shavasana  (Corpse Posture)


  1. from Ashtanga Yoga "The Practice Manual" David Swenson

  2. Lotus is a really important pose. It’s great that you talk about it. My boss, Leeann Carey, is a world-renowned yoga teacher & she says that one legged lotus can help get you to a full lotus. She has a free yoga video on this subject that you should check out:

  3. I liked Leeann's demo of lotus pose and talk thru. Some prep poses for lotus are thread the needle and rock the baby.

    Samasthiti and corpse pose are two other poses having many benefits spiritually and physically.