House of AnandaMovement · Stillness · Wisdom · JourneyMovement · illustrated practice & study
See every pose. Learn its name. Follow the breath.
Complete Sun Salutations A and B, standing, seated and finishing sequences, with individual pose images, Sanskrit and English names, and visual practice maps. Sun Salutation C from Daniel’s class notes is available as a separate illustrated study sequence.
Your practice reference
Choose a sequence to study its photographed poses. Switch to the follow view for a single clear card and the next movement.
Read left to right, then continue on the next row. Numbers show practice order; coloured labels give breath cues. Right and left refer to your body, regardless of the photograph’s direction.
Sun Salutation A
Sūrya: sun · namaskāra: salutation
One complete cycle: nine counted movements, with equal standing before and after. Common opening practice is five rounds, adjusted with your teacher.
One movement per inhale or exhale; stay for five breaths in downward dog.
Equal standing
Stand evenly through both feet. Let the arms rest and settle the breath.
Raised arms
Inhale and reach upward without pushing the ribs forward.
Standing forward fold
Exhale and hinge at the hips; allow the head to release.
Half forward fold / half lift
Inhale, lengthen the chest forward and lift the gaze slightly. Called Uttānāsana B on the training sheet.
Four-limbed staff / low plank
Exhale into a controlled low plank, keeping the shoulders from sinking below the elbows.
Upward-facing dog
Inhale, press through hands and tops of feet, lift the chest and keep the legs active.
Downward-facing dog
Exhale and lift the hips back and up. Spread pressure through the hands.
Half forward fold / half lift
Step or float forward and lengthen.
Inhale, lengthen the chest forward and lift the gaze slightly. Called Uttānāsana B on the training sheet.
Standing forward fold
Exhale and hinge at the hips; allow the head to release.
Raised arms
Inhale and reach upward without pushing the ribs forward.
Equal standing
Stand evenly through both feet. Let the arms rest and settle the breath.
Keep the sequence beside your mat
Every map contains the poses in order, Sanskrit and English names, side labels and breath cues. Sun Salutations A and B now use newly created House of Ananda pose illustrations drawn from the written vinyasa instructions—not images from the uploaded training sheets. Each shows one complete round. Sun C adds a 20-entry photographic study map from Daniel’s class notes, with suggested gazes and unresolved entries marked.
Open & zoom ↗Sūrya Namaskāra A
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Open & zoom ↗Sūrya Namaskāra B
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Open & zoom ↗Sūrya Namaskāra C
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Open & zoom ↗Sthita āsanāni
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Open & zoom ↗Yoga Cikitsā
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Open & zoom ↗Yoga Cikitsā
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Open & zoom ↗Samāpana
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Open & zoom ↗Vinyāsa
Download PDFDownload JPEG imageBreath · posture · gaze
Each vinyasa is one movement coordinated with the breath. At the marked downward-facing dog, stay for five complete inhale–exhale cycles without holding the breath. Dṛṣṭi means gaze; these gaze cues follow Daniel’s teacher-led sequence and may vary between schools.
Sun Salutation A · 9 vinyasas
Begin in Samasthiti with your arms by your sides. Exhale before starting.
| Vinyasa | Breath | Sanskrit posture | English | Dṛṣṭi · gaze |
|---|---|---|---|---|
| 1 · Ekam | Inhale | Ūrdhva Namaskāra | Arms raised | Thumbs |
| 2 · Dve | Exhale | Uttānāsana | Standing forward fold | Nose |
| 3 · Trīṇi | Inhale | Ardha Uttānāsana | Halfway lift | Third eye |
| 4 · Catvāri | Exhale | Caturaṅga Daṇḍāsana | Four-limbed staff pose | Nose |
| 5 · Pañca | Inhale | Ūrdhva Mukha Śvānāsana | Upward-facing dog | Third eye |
| 6 · Ṣaṭ | Exhale · stay 5 breaths | Adho Mukha Śvānāsana | Downward-facing dog | Navel |
| 7 · Sapta | Inhale | Ardha Uttānāsana | Return and lift halfway | Third eye |
| 8 · Aṣṭau | Exhale | Uttānāsana | Standing forward fold | Nose |
| 9 · Nava | Inhale | Ūrdhva Namaskāra | Rise with arms overhead | Thumbs |
After vinyasa 9, exhale and lower your arms to Samasthiti to complete the round.
Sun Salutation B · 17 vinyasas
Begin in Samasthiti with your arms by your sides. Exhale before starting.
| Vinyasa | Breath | Sanskrit posture | English | Dṛṣṭi · gaze |
|---|---|---|---|---|
| 1 · Ekam | Inhale | Utkaṭāsana | Chair pose | Thumbs |
| 2 · Dve | Exhale | Uttānāsana | Standing forward fold | Nose |
| 3 · Trīṇi | Inhale | Ardha Uttānāsana | Halfway lift | Third eye |
| 4 · Catvāri | Exhale | Caturaṅga Daṇḍāsana | Four-limbed staff pose | Nose |
| 5 · Pañca | Inhale | Ūrdhva Mukha Śvānāsana | Upward-facing dog | Third eye |
| 6 · Ṣaṭ | Exhale | Adho Mukha Śvānāsana | Downward-facing dog | Navel |
| 7 · Sapta | Inhale | Vīrabhadrāsana I | Warrior I · right foot forward | Thumbs |
| 8 · Aṣṭau | Exhale | Caturaṅga Daṇḍāsana | Four-limbed staff pose | Nose |
| 9 · Nava | Inhale | Ūrdhva Mukha Śvānāsana | Upward-facing dog | Third eye |
| 10 · Daśa | Exhale | Adho Mukha Śvānāsana | Downward-facing dog | Navel |
| 11 · Ekādaśa | Inhale | Vīrabhadrāsana I | Warrior I · left foot forward | Thumbs |
| 12 · Dvādaśa | Exhale | Caturaṅga Daṇḍāsana | Four-limbed staff pose | Nose |
| 13 · Trayodaśa | Inhale | Ūrdhva Mukha Śvānāsana | Upward-facing dog | Third eye |
| 14 · Caturdaśa | Exhale · stay 5 breaths | Adho Mukha Śvānāsana | Downward-facing dog | Navel |
| 15 · Pañcadaśa | Inhale | Ardha Uttānāsana | Return and lift halfway | Third eye |
| 16 · Ṣoḍaśa | Exhale | Uttānāsana | Standing forward fold | Nose |
| 17 · Saptadaśa | Inhale | Utkaṭāsana | Chair pose | Thumbs |
After vinyasa 17, exhale, straighten your legs and lower your arms to Samasthiti to complete the round.
Daniel’s class notes · teacher-specific study sequence
Twenty entries, illustrated in the order written in Daniel’s notebook. Study the Sanskrit and English names, breath notes, suggested gazes and accessible options alongside Sun A and B.
This is a teacher-specific study sequence, not a third standard Ashtanga opening salutation. Traditional Sun A and B and the existing Full Primary Series remain available in the same collection.
Folds and half lifts practise hip hinging and spinal length. Chair and the Warriors develop standing control; the linking shapes explore upper-body support. These are movement aims, not promised medical benefits.
Thumbs: aṅguṣṭha. Nose tip: nāsāgra. Third eye: bhrūmadhya. Navel: nābhi. Front fingertips: hastāgra. Keep the neck comfortable and the eyes relaxed; use a neutral gaze when needed.
Only “thumbs” at entry 1 was written in the gaze column. All other gazes are suggested additions, matching the conventions used in this collection where applicable. They have not been confirmed by Daniel’s teacher.
20 study entries · source breaths with suggested gazes
Breaths copied from the notebook; gazes added for study. Counts are the numbers 1–20, shown in numerals and Sanskrit.
| Count · number | Breath | Sanskrit posture | English | Dṛṣṭi · gaze |
|---|---|---|---|---|
| 1 · Ekam | Inhale | Ūrdhva Namaskāra | Upward salute | Thumbs |
| 2 · Dve | Exhale | Uttānāsana | Standing forward fold | Tip of nose |
| 3 · Trīṇi | Inhale | Ardha Uttānāsana | Halfway lift | Third eye |
| 4 · Catvāri | Exhale | Caturaṅga Daṇḍāsana | Four-limbed staff | Tip of nose |
| 5 · Pañca | Inhale | Ūrdhva Mukha Śvānāsana | Upward-facing dog | Third eye |
| 6 · Ṣaṭ | Exhale | Adho Mukha Śvānāsana | Downward-facing dog | Navel |
| 7 · Sapta | Inhale | Utkaṭāsana | Chair pose | Thumbs |
| 8 · Aṣṭau | Exhale | Uttānāsana | Standing forward fold | Tip of nose |
| 9 · Nava | Inhale | Ardha Uttānāsana | Halfway lift | Third eye |
| 10 · Daśa | Exhale | Caturaṅga Daṇḍāsana | Four-limbed staff | Tip of nose |
| 11 · Ekādaśa | Inhale | Ūrdhva Mukha Śvānāsana | Upward-facing dog | Third eye |
| 12 · Dvādaśa | Exhale | Adho Mukha Śvānāsana | Downward-facing dog | Navel |
| 13 · Trayodaśa | Inhale | Vīrabhadrāsana A | Warrior I · Right | Thumbs |
| 14 · Caturdaśa | Exhale | Vīrabhadrāsana A | Warrior I · Left | Thumbs |
| 15 · Pañcadaśa | Inhale | Vīrabhadrāsana B | Warrior II · Left | Left front-hand fingertips |
| 16 · Ṣoḍaśa | Exhale | Vīrabhadrāsana B | Warrior II · Right | Right front-hand fingertips |
| 17 · Saptadaśa | Inhale * | Caturaṅga Daṇḍāsana | Four-limbed staff | Tip of nose |
| 18 · Aṣṭādaśa | Exhale * | Ūrdhva Mukha Śvānāsana | Upward-facing dog | Third eye |
| 19 · Ekonaviṃśatiḥ | Inhale * | Adho Mukha Śvānāsana | Downward-facing dog | Navel |
| 20 · Viṃśatiḥ | Exhale | Daṇḍāsana (?) | Seated staff — reading unconfirmed | Tip of nose, if Daṇḍāsana |
* Source breath unconfirmed at entries 17–19. (?) Final pose reading unconfirmed. Confirm these entries with your teacher before using them as movement instructions.
Continue your study: Sun Salutations A & B · Pose library, benefits & accessible options · Primary Series atlas. Gaze references: Yoga Synergy’s Sun Salutation teaching and AYI practice charts. These sources do not establish this C sequence or imply teacher approval.
How the seated poses connect
A “Then linking vinyāsa” marker leads through these shapes before the next side or family. The follow view inserts the link for you. Release any bind before moving; stepping is welcome and may take extra breaths.
After reclining poses, sit up and use a step-back transition. The traditional Cakrāsana backward rollover is a separately taught option, not required here.
1 · Caturaṅga DaṇḍāsanaFour-limbed staff / low plankExhale2 · Ūrdhva Mukha ŚvānāsanaUpward-facing dogInhale3 · Adho Mukha ŚvānāsanaDownward-facing dogExhale
4 · DaṇḍāsanaStaff poseInhale · arrive seatedHouse of Ananda · Primary Series study atlas
Nine original illustrated sheets cover standing, seated, linking and finishing forms. Use the accompanying tables for every side, repetition, breath cue and gaze point. The Sun Salutation A and B tables and posters remain above.
Sheet numbers identify study panels. Table numbers show practice order; they are not the traditional Sanskrit vinyāsa count. A five-breath stay means five full breathing cycles. Follow your teacher’s timing and adaptations.
Sthita āsanāni
The fundamental standing poses lead into balances, chair and warriors. Right and left are written out; the balance family completes one whole side before the other.
Five breaths in held forms unless marked otherwise. Between standing families return to equal standing. No seated vinyāsa between these sides.
Folds, triangles and side angles
Panel 6 illustrates the prayer-hands variation of revolved side angle. The traditional extended-arm form is described in the table; choose a comfortable gaze for the variation you practise.
Original AI illustrations · read with the posture notes
Complete one balance side before the other
Original AI illustrations · read with the posture notesRead in order. On a small screen, scroll the table sideways to see the gaze and practice notes. Right and left always refer to your body.
| Practice order | Sanskrit / English posture | Side | Breath / stay | Dṛṣṭi · gaze | Practice notes |
|---|---|---|---|---|---|
| 1 | PādāṅguṣṭhāsanaBig-toe forward fold | Centre / both | 5 breaths | Tip of nose | Cue, meaning & alternativeWith feet hip-width, take the big toes; inhale to lengthen, exhale to fold. Accessible option: Bend the knees or hold a strap rather than pulling down. Word meaning: pāda: foot; aṅguṣṭha: big toe |
| 2 | PādahastāsanaHand-under-foot fold | Centre / both | 5 breaths | Tip of nose | Cue, meaning & alternativeSlide palms under the feet only as far as the wrists are comfortable; lengthen before folding. Accessible option: Keep hands on blocks if wrist pressure is uncomfortable. Word meaning: pāda: foot; hasta: hand |
| 3 | Utthita TrikoṇāsanaExtended triangle | Right | 5 breaths | Upper hand | Cue, meaning & alternativeReach over the front leg and rotate the chest gently upward. Keep both sides of the waist long. Accessible option: Place the lower hand on a block; look down for balance. Word meaning: utthita: extended; tri: three; koṇa: angle |
| 4 | Utthita TrikoṇāsanaExtended triangle | Left | 5 breaths | Upper hand | Cue, meaning & alternativeReach over the front leg and rotate the chest gently upward. Keep both sides of the waist long. Accessible option: Place the lower hand on a block; look down for balance. Word meaning: utthita: extended; tri: three; koṇa: angle |
| 5 | Parivṛtta TrikoṇāsanaRevolved triangle | Right | 5 breaths | Upper hand or down | Cue, meaning & alternativeLengthen over the front leg before turning the ribs. Keep both feet steady. Accessible option: Raise the lower hand onto a block and shorten the stance. Word meaning: parivṛtta: revolved; trikoṇa: triangle |
| 6 | Parivṛtta TrikoṇāsanaRevolved triangle | Left | 5 breaths | Upper hand or down | Cue, meaning & alternativeLengthen over the front leg before turning the ribs. Keep both feet steady. Accessible option: Raise the lower hand onto a block and shorten the stance. Word meaning: parivṛtta: revolved; trikoṇa: triangle |
| 7 | Utthita PārśvakoṇāsanaExtended side angle | Right | 5 breaths | Upper hand | Cue, meaning & alternativeBend the front knee and reach from the back heel through the upper fingertips. Accessible option: Rest the lower forearm on the thigh; use a block. Word meaning: utthita: extended; pārśva: side; koṇa: angle |
| 8 | Utthita PārśvakoṇāsanaExtended side angle | Left | 5 breaths | Upper hand | Cue, meaning & alternativeBend the front knee and reach from the back heel through the upper fingertips. Accessible option: Rest the lower forearm on the thigh; use a block. Word meaning: utthita: extended; pārśva: side; koṇa: angle |
| 9 | Parivṛtta PārśvakoṇāsanaRevolved side angle | Right | 5 breaths | Upper hand or down | Cue, meaning & alternativeTurn from a lengthened torso and keep space to breathe. Avoid levering hard with the elbow. Accessible option: Use a supported lunge twist with the back knee down. Word meaning: parivṛtta: revolved; pārśva: side; koṇa: angle |
| 10 | Parivṛtta PārśvakoṇāsanaRevolved side angle | Left | 5 breaths | Upper hand or down | Cue, meaning & alternativeTurn from a lengthened torso and keep space to breathe. Avoid levering hard with the elbow. Accessible option: Use a supported lunge twist with the back knee down. Word meaning: parivṛtta: revolved; pārśva: side; koṇa: angle |
| 11 | Prasārita Pādottānāsana AWide-legged fold · hands down | Centre / both | 5 breaths | Tip of nose | Cue, meaning & alternativeStand wide, bring hands to the floor and fold with the weight balanced through both feet. Accessible option: Use blocks and let the head remain above the ground. Word meaning: prasārita: spread; pāda: foot; uttāna: stretch |
| 12 | Prasārita Pādottānāsana BWide-legged fold · hands on hips | Centre / both | 5 breaths | Tip of nose | Cue, meaning & alternativeKeep hands at the waist. Lengthen on the inhale and fold on the exhale. Accessible option: Reduce the fold or bend the knees slightly. Word meaning: prasārita: spread; pāda: foot; uttāna: stretch |
| 13 | Prasārita Pādottānāsana CWide-legged fold · hands clasped | Centre / both | 5 breaths | Tip of nose | Cue, meaning & alternativeClasp hands behind the back and allow the arms to move only within an easy shoulder range. Accessible option: Hold a strap with hands apart; never pull the arms toward the floor. Word meaning: prasārita: spread; pāda: foot; uttāna: stretch |
| 14 | Prasārita Pādottānāsana DWide-legged fold · toe hold | Centre / both | 5 breaths | Tip of nose | Cue, meaning & alternativeHold the big toes and hinge forward with elbows opening to the sides. Accessible option: Use a strap or return to hands on blocks. Word meaning: prasārita: spread; pāda: foot; uttāna: stretch |
| 15 | PārśvottānāsanaIntense side stretch / pyramid | Right | 5 breaths | Front foot | Cue, meaning & alternativeTurn over the front leg and fold with both hips supported by the legs. Accessible option: Use blocks or hands on hips instead of reverse prayer. Word meaning: pārśva: side; uttāna: intense stretch |
| 16 | PārśvottānāsanaIntense side stretch / pyramid | Left | 5 breaths | Front foot | Cue, meaning & alternativeTurn over the front leg and fold with both hips supported by the legs. Accessible option: Use blocks or hands on hips instead of reverse prayer. Word meaning: pārśva: side; uttāna: intense stretch |
| 17 | Utthita Hasta Pādāṅguṣṭhāsana AExtended hand-to-big-toe · front | Right | 5 breaths | Raised foot | Cue, meaning & alternativeRaise the working leg forward and hold the big toe. Establish an upright balance before any forward bow shown in the photo. Accessible option: Keep the knee bent, use a strap and hold a wall. Word meaning: utthita: extended; hasta: hand; pāda: foot; aṅguṣṭha: big toe |
| 18 | Utthita Hasta Pādāṅguṣṭhāsana BExtended hand-to-big-toe · side | Right | 5 breaths | Opposite side, or forward | Cue, meaning & alternativeOpen the raised leg to its own side while keeping the standing foot steady. Accessible option: Hold a wall and keep the lifted knee bent. Word meaning: Also called Utthita Pārśvasahita: extended to the side |
| 19 | Utthita Hasta Pādāṅguṣṭhāsana CExtended hand-to-big-toe · return | Right | Inhale · exhale bow | Raised foot | Cue, meaning & alternativeReturn the leg to the front. Inhale to lengthen; exhale into the brief forward bow if taught. Accessible option: Remain upright with the leg supported. Word meaning: The returning front phase; lettering varies by school |
| 20 | Utthita Hasta Pādāṅguṣṭhāsana DExtended leg balance · hands free | Right | 5 breaths | Forward | Cue, meaning & alternativeReturn upright, release the toe and place hands on hips; keep the raised leg at a manageable height. Accessible option: Bend the lifted knee or lightly touch the toes down. Word meaning: The unsupported front-leg phase |
| 21 | Utthita Hasta Pādāṅguṣṭhāsana AExtended hand-to-big-toe · front | Left | 5 breaths | Raised foot | Cue, meaning & alternativeRaise the working leg forward and hold the big toe. Establish an upright balance before any forward bow shown in the photo. Accessible option: Keep the knee bent, use a strap and hold a wall. Word meaning: utthita: extended; hasta: hand; pāda: foot; aṅguṣṭha: big toe |
| 22 | Utthita Hasta Pādāṅguṣṭhāsana BExtended hand-to-big-toe · side | Left | 5 breaths | Opposite side, or forward | Cue, meaning & alternativeOpen the raised leg to its own side while keeping the standing foot steady. Accessible option: Hold a wall and keep the lifted knee bent. Word meaning: Also called Utthita Pārśvasahita: extended to the side |
| 23 | Utthita Hasta Pādāṅguṣṭhāsana CExtended hand-to-big-toe · return | Left | Inhale · exhale bow | Raised foot | Cue, meaning & alternativeReturn the leg to the front. Inhale to lengthen; exhale into the brief forward bow if taught. Accessible option: Remain upright with the leg supported. Word meaning: The returning front phase; lettering varies by school |
| 24 | Utthita Hasta Pādāṅguṣṭhāsana DExtended leg balance · hands free | Left | 5 breaths | Forward | Cue, meaning & alternativeReturn upright, release the toe and place hands on hips; keep the raised leg at a manageable height. Accessible option: Bend the lifted knee or lightly touch the toes down. Word meaning: The unsupported front-leg phase |
| 25 | Ardha Baddha PadmottānāsanaHalf-bound lotus standing fold | Right | 5 breaths | Tip of nose | Teacher-guided form · cue & alternativeA teacher-guided half-lotus balance and fold. The rotation must come from the hip, with no pressure at the knee. Accessible option: Practise a supported standing balance without lotus or binding. Word meaning: ardha: half; baddha: bound; padma: lotus; uttāna: stretch |
| 26 | Ardha Baddha PadmottānāsanaHalf-bound lotus standing fold | Left | 5 breaths | Tip of nose | Teacher-guided form · cue & alternativeA teacher-guided half-lotus balance and fold. The rotation must come from the hip, with no pressure at the knee. Accessible option: Practise a supported standing balance without lotus or binding. Word meaning: ardha: half; baddha: bound; padma: lotus; uttāna: stretch |
| 27 | SamasthitiḥEqual standing | Centre / both | Exhale · prepare chair entry | Forward / tip of nose | Cue, meaning & alternativeStand evenly through both feet. Let the arms rest and settle the breath. Accessible option: Separate the feet slightly for balance. Word meaning: sama: equal; sthiti: standing |
| 28 | UtkaṭāsanaFierce pose / chair | Centre / both | Inhale · entry | Thumbs | Cue, meaning & alternativeBend the knees and lift the arms while keeping the heels grounded. Accessible option: Use a shallower bend and keep the arms forward. Word meaning: utkaṭa: fierce or powerful |
| 29 | UttānāsanaStanding forward fold | Centre / both | Exhale | Tip of nose | Cue, meaning & alternativeExhale and hinge at the hips; allow the head to release. Accessible option: Bend the knees and place hands on blocks. Word meaning: uttāna: intense stretch |
| 30 | Ardha UttānāsanaHalf forward fold / half lift | Centre / both | Inhale | Forward | Cue, meaning & alternativeInhale, lengthen the chest forward and lift the gaze slightly. Called Uttānāsana B on the training sheet. Accessible option: Rest hands on shins or blocks; keep knees soft. Word meaning: ardha: half; uttāna: intense stretch |
| 31 | Caturaṅga DaṇḍāsanaFour-limbed staff / low plank | Centre / both | Exhale | Tip of nose | Cue, meaning & alternativeExhale into a controlled low plank, keeping the shoulders from sinking below the elbows. Accessible option: Step back, lower the knees, then lower only as far as you control. Word meaning: catur: four; aṅga: limb; daṇḍa: staff |
| 32 | Ūrdhva Mukha ŚvānāsanaUpward-facing dog | Centre / both | Inhale | Upward, without neck compression | Cue, meaning & alternativeInhale, press through hands and tops of feet, lift the chest and keep the legs active. Accessible option: Use a small cobra with thighs grounded instead; keep the neck long. Word meaning: ūrdhva: upward; mukha: face; śvāna: dog |
| 33 | Adho Mukha ŚvānāsanaDownward-facing dog | Centre / both | Exhale | Navel or between the feet | Cue, meaning & alternativeExhale and lift the hips back and up. Spread pressure through the hands. Accessible option: Bend the knees and lift the heels to make room for the spine. Word meaning: adhas: downward; mukha: face; śvāna: dog |
| 34 | UtkaṭāsanaFierce pose / chair | Centre / both | Inhale · stay 5 breaths | Thumbs | Step or float forward into the held chair. After the hold, place hands down, lift only if taught, and lower into the next vinyāsa. Cue, meaning & alternativeBend the knees and lift the arms while keeping the heels grounded. Accessible option: Use a shallower bend and keep the arms forward. Word meaning: utkaṭa: fierce or powerful |
| 35 | Caturaṅga DaṇḍāsanaFour-limbed staff / low plank | Centre / both | Exhale | Tip of nose | Cue, meaning & alternativeExhale into a controlled low plank, keeping the shoulders from sinking below the elbows. Accessible option: Step back, lower the knees, then lower only as far as you control. Word meaning: catur: four; aṅga: limb; daṇḍa: staff |
| 36 | Ūrdhva Mukha ŚvānāsanaUpward-facing dog | Centre / both | Inhale | Upward, without neck compression | Cue, meaning & alternativeInhale, press through hands and tops of feet, lift the chest and keep the legs active. Accessible option: Use a small cobra with thighs grounded instead; keep the neck long. Word meaning: ūrdhva: upward; mukha: face; śvāna: dog |
| 37 | Adho Mukha ŚvānāsanaDownward-facing dog | Centre / both | Exhale | Navel or between the feet | Cue, meaning & alternativeExhale and lift the hips back and up. Spread pressure through the hands. Accessible option: Bend the knees and lift the heels to make room for the spine. Word meaning: adhas: downward; mukha: face; śvāna: dog |
| 38 | Vīrabhadrāsana AWarrior I | Right | 5 breaths | Thumbs | Cue, meaning & alternativeBend the front knee in the direction of the toes; ground the back foot and lift through the chest. Accessible option: Shorten or widen the stance; keep hands on hips. Word meaning: Vīrabhadra: a mythic warrior |
| 39 | Vīrabhadrāsana AWarrior I | Left | 5 breaths | Thumbs | Cue, meaning & alternativeBend the front knee in the direction of the toes; ground the back foot and lift through the chest. Accessible option: Shorten or widen the stance; keep hands on hips. Word meaning: Vīrabhadra: a mythic warrior |
| 40 | Vīrabhadrāsana BWarrior II | Left | 5 breaths | Front fingertips | Cue, meaning & alternativeOpen the pelvis to the long edge of the mat and reach through both arms. Accessible option: Use a shorter stance and a gentler front-knee bend. Word meaning: Vīrabhadra: a mythic warrior |
| 41 | Vīrabhadrāsana BWarrior II | Right | 5 breaths | Front fingertips | Cue, meaning & alternativeOpen the pelvis to the long edge of the mat and reach through both arms. Accessible option: Use a shorter stance and a gentler front-knee bend. Word meaning: Vīrabhadra: a mythic warrior |
| 42 | Caturaṅga DaṇḍāsanaFour-limbed staff / low plank | Centre / both | Exhale | Tip of nose | Cue, meaning & alternativeExhale into a controlled low plank, keeping the shoulders from sinking below the elbows. Accessible option: Step back, lower the knees, then lower only as far as you control. Word meaning: catur: four; aṅga: limb; daṇḍa: staff |
| 43 | Ūrdhva Mukha ŚvānāsanaUpward-facing dog | Centre / both | Inhale | Upward, without neck compression | Cue, meaning & alternativeInhale, press through hands and tops of feet, lift the chest and keep the legs active. Accessible option: Use a small cobra with thighs grounded instead; keep the neck long. Word meaning: ūrdhva: upward; mukha: face; śvāna: dog |
| 44 | Adho Mukha ŚvānāsanaDownward-facing dog | Centre / both | Exhale | Navel or between the feet | Step or float through on the next inhale to arrive in Daṇḍāsana, the first seated pose. Cue, meaning & alternativeExhale and lift the hips back and up. Spread pressure through the hands. Accessible option: Bend the knees and lift the heels to make room for the spine. Word meaning: adhas: downward; mukha: face; śvāna: dog |
Yoga Cikitsā
Staff pose, forward folds, asymmetric folds, twists and boat. The traditional name is not a promise of medical treatment. Learn the sequence progressively.
Right and left refer to the working bent leg. Vinyāsa markers show the link between sides and families; use a step-back version whenever needed.
Staff, forward folds and head-to-knee variations
The A–C seated folds differ by grip: toes, feet, then wrist beyond the feet. Grip details are simplified in the drawings; read the table cues.
Original AI illustrations · read with the posture notes
Marīci A–D, five boat rounds and arm pressure
Panels 1–4 show adaptations without the bind. Panels 3–4 illustrate open-twist alternatives, turning away from the bent leg. Traditional Marīcyāsana C and D turn towards the bent leg, as described in the table.
Original AI illustrations · read with the posture notesRead in order. On a small screen, scroll the table sideways to see the gaze and practice notes. Right and left always refer to your body.
| Practice order | Sanskrit / English posture | Side | Breath / stay | Dṛṣṭi · gaze | Practice notes |
|---|---|---|---|---|---|
| 1 | DaṇḍāsanaStaff pose | Centre / both | 5 breaths | Tip of nose | Cue, meaning & alternativeSit upright with legs forward and hands beside the hips. Lift through the chest without stiffening the breath. Accessible option: Sit on a folded blanket and soften the knees. Word meaning: daṇḍa: staff |
| 2 | Paścimottānāsana ASeated forward fold · big toes | Centre / both | 5 breaths | Feet | Cue, meaning & alternativeTake the big toes, inhale to lengthen and exhale to fold from the hips. Accessible option: Use a strap and bend the knees. Word meaning: paścima: west / back of the body; uttāna: stretch |
| 3 | Paścimottānāsana BSeated forward fold · feet | Centre / both | 5 breaths | Feet | Cue, meaning & alternativeLengthen between variations, then hold the feet and refold without tugging the shoulders forward. Accessible option: Keep the same accessible grip as variation A. Word meaning: paścima: west / back of the body; uttāna: stretch |
| 4 | Paścimottānāsana CSeated forward fold · wrist clasp | Centre / both | 5 breaths | Feet | Cue, meaning & alternativeIf available, clasp a wrist beyond the feet. The grip follows the fold; it does not create it. Accessible option: Continue with a strap or hold the shins. Word meaning: paścima: west / back of the body; uttāna: stretch |
| 5 | PūrvottānāsanaIntense front stretch / reverse plank | Centre / both | 5 breaths | Upward, with an easy neck | Cue, meaning & alternativePlace hands behind the hips and inhale to lift the chest and pelvis. Keep the shoulders active. Accessible option: Bend the knees for a reverse tabletop; keep the gaze forward. Word meaning: pūrva: east / front of the body; uttāna: stretch |
| 6 | Ardha Baddha Padma PaścimottānāsanaHalf-bound lotus seated fold | Right | 5 breaths | Extended foot | Teacher-guided form · cue & alternativeFold over the straight leg only after a comfortable teacher-taught half-lotus setup. Accessible option: Use head-to-knee A with an unbound foot and a supported knee. Word meaning: ardha: half; baddha: bound; padma: lotus; paścima: back |
| 7 | Ardha Baddha Padma PaścimottānāsanaHalf-bound lotus seated fold | Left | 5 breaths | Extended foot | Teacher-guided form · cue & alternativeFold over the straight leg only after a comfortable teacher-taught half-lotus setup. Accessible option: Use head-to-knee A with an unbound foot and a supported knee. Word meaning: ardha: half; baddha: bound; padma: lotus; paścima: back |
| 8 | Triāṅga Mukhaikapāda PaścimottānāsanaThree-limbed one-leg forward fold | Right | 5 breaths | Extended foot | Cue, meaning & alternativeFold one shin back beside the hip and lengthen over the extended leg, keeping the pelvis balanced. Accessible option: Sit on support; use head-to-knee A if the bent knee is uncomfortable. Word meaning: tri-aṅga: three limbs; mukha: facing; eka-pāda: one leg |
| 9 | Triāṅga Mukhaikapāda PaścimottānāsanaThree-limbed one-leg forward fold | Left | 5 breaths | Extended foot | Cue, meaning & alternativeFold one shin back beside the hip and lengthen over the extended leg, keeping the pelvis balanced. Accessible option: Sit on support; use head-to-knee A if the bent knee is uncomfortable. Word meaning: tri-aṅga: three limbs; mukha: facing; eka-pāda: one leg |
| 10 | Jānu Śīrṣāsana AHead-to-knee · sole to inner thigh | Right | 5 breaths | Extended foot | Cue, meaning & alternativeRest the bent-leg sole against the inner thigh and turn the torso toward the straight leg before folding. Accessible option: Support the bent knee and use a strap around the extended foot. Word meaning: jānu: knee; śīrṣa: head |
| 11 | Jānu Śīrṣāsana AHead-to-knee · sole to inner thigh | Left | 5 breaths | Extended foot | Cue, meaning & alternativeRest the bent-leg sole against the inner thigh and turn the torso toward the straight leg before folding. Accessible option: Support the bent knee and use a strap around the extended foot. Word meaning: jānu: knee; śīrṣa: head |
| 12 | Jānu Śīrṣāsana BHead-to-knee · heel beneath seat | Right | 5 breaths | Extended foot | Teacher-guided form · cue & alternativeThis variation changes the bent-foot position beneath the seat. Learn that placement without twisting the knee. Accessible option: Repeat variation A if the foot or knee cannot settle comfortably. Word meaning: jānu: knee; śīrṣa: head |
| 13 | Jānu Śīrṣāsana BHead-to-knee · heel beneath seat | Left | 5 breaths | Extended foot | Teacher-guided form · cue & alternativeThis variation changes the bent-foot position beneath the seat. Learn that placement without twisting the knee. Accessible option: Repeat variation A if the foot or knee cannot settle comfortably. Word meaning: jānu: knee; śīrṣa: head |
| 14 | Jānu Śīrṣāsana CHead-to-knee · rotated foot | Right | 5 breaths | Extended foot | Teacher-guided form · cue & alternativeThe heel rises and the toes turn down in this teacher-guided foot position. Do not lever the ankle or knee into place. Accessible option: Repeat variation A with the foot relaxed. Word meaning: jānu: knee; śīrṣa: head |
| 15 | Jānu Śīrṣāsana CHead-to-knee · rotated foot | Left | 5 breaths | Extended foot | Teacher-guided form · cue & alternativeThe heel rises and the toes turn down in this teacher-guided foot position. Do not lever the ankle or knee into place. Accessible option: Repeat variation A with the foot relaxed. Word meaning: jānu: knee; śīrṣa: head |
| 16 | Marīcyāsana ASage Marīci · bound forward fold | Right | 5 breaths | Extended foot | Cue, meaning & alternativeDraw one knee up with its foot grounded. Wrap only as far as comfortable and lengthen over the straight leg. Accessible option: Keep hands on the floor or use a strap between the hands. Word meaning: Marīci: the sage whose name means ray of light |
| 17 | Marīcyāsana ASage Marīci · bound forward fold | Left | 5 breaths | Extended foot | Cue, meaning & alternativeDraw one knee up with its foot grounded. Wrap only as far as comfortable and lengthen over the straight leg. Accessible option: Keep hands on the floor or use a strap between the hands. Word meaning: Marīci: the sage whose name means ray of light |
| 18 | Marīcyāsana BSage Marīci · half-lotus fold | Right | 5 breaths | Tip of nose | Teacher-guided form · cue & alternativeCombine a bent standing knee with half lotus in the other leg, then fold with a teacher-taught bind. Accessible option: Use the A variation and omit lotus. Word meaning: Marīci: ray of light; a sage’s name |
| 19 | Marīcyāsana BSage Marīci · half-lotus fold | Left | 5 breaths | Tip of nose | Teacher-guided form · cue & alternativeCombine a bent standing knee with half lotus in the other leg, then fold with a teacher-taught bind. Accessible option: Use the A variation and omit lotus. Word meaning: Marīci: ray of light; a sage’s name |
| 20 | Marīcyāsana CSage Marīci · seated twist | Right | 5 breaths | Direction of the twist | Cue, meaning & alternativeKeep one leg long and twist toward the upright knee, growing taller before turning. Accessible option: Hug the knee and place the back hand on support; omit the bind. Word meaning: Marīci: ray of light; a sage’s name |
| 21 | Marīcyāsana CSage Marīci · seated twist | Left | 5 breaths | Direction of the twist | Cue, meaning & alternativeKeep one leg long and twist toward the upright knee, growing taller before turning. Accessible option: Hug the knee and place the back hand on support; omit the bind. Word meaning: Marīci: ray of light; a sage’s name |
| 22 | Marīcyāsana DSage Marīci · half-lotus twist | Right | 5 breaths | Direction of the twist | Teacher-guided form · cue & alternativeThis combines half lotus and a deep bound twist towards the upright knee. Keep it within an individually taught progression. Accessible option: Use the C variation without lotus or binding. Word meaning: Marīci: ray of light; a sage’s name |
| 23 | Marīcyāsana DSage Marīci · half-lotus twist | Left | 5 breaths | Direction of the twist | Teacher-guided form · cue & alternativeThis combines half lotus and a deep bound twist towards the upright knee. Keep it within an individually taught progression. Accessible option: Use the C variation without lotus or binding. Word meaning: Marīci: ray of light; a sage’s name |
| 24 | NāvāsanaBoat pose | Centre / both | 5 breaths | Toes | Round 1 of 5. Cross the shins and press or lift briefly between rounds; return to boat. This is not a full vinyāsa. Cue, meaning & alternativeBalance behind the sitting bones with the chest lifted. Extend the legs only while the breath stays easy. Accessible option: Bend the knees, hold behind the thighs or keep toes grounded. Word meaning: nāva: boat |
| 25 | NāvāsanaBoat pose | Centre / both | 5 breaths | Toes | Round 2 of 5. Cross the shins and press or lift briefly between rounds; return to boat. This is not a full vinyāsa. Cue, meaning & alternativeBalance behind the sitting bones with the chest lifted. Extend the legs only while the breath stays easy. Accessible option: Bend the knees, hold behind the thighs or keep toes grounded. Word meaning: nāva: boat |
| 26 | NāvāsanaBoat pose | Centre / both | 5 breaths | Toes | Round 3 of 5. Cross the shins and press or lift briefly between rounds; return to boat. This is not a full vinyāsa. Cue, meaning & alternativeBalance behind the sitting bones with the chest lifted. Extend the legs only while the breath stays easy. Accessible option: Bend the knees, hold behind the thighs or keep toes grounded. Word meaning: nāva: boat |
| 27 | NāvāsanaBoat pose | Centre / both | 5 breaths | Toes | Round 4 of 5. Cross the shins and press or lift briefly between rounds; return to boat. This is not a full vinyāsa. Cue, meaning & alternativeBalance behind the sitting bones with the chest lifted. Extend the legs only while the breath stays easy. Accessible option: Bend the knees, hold behind the thighs or keep toes grounded. Word meaning: nāva: boat |
| 28 | NāvāsanaBoat pose | Centre / both | 5 breaths | Toes | Round 5 of 5. Take a vinyāsa after the fifth round. Cue, meaning & alternativeBalance behind the sitting bones with the chest lifted. Extend the legs only while the breath stays easy. Accessible option: Bend the knees, hold behind the thighs or keep toes grounded. Word meaning: nāva: boat |
| 29 | BhujapīḍāsanaArm-pressure balance · entry | Centre / both | Inhale · entry | Tip of nose | Teacher-guided form · cue & alternativePlace the legs high on the upper arms, then learn the crossed-ankle balance through controlled preparation. Accessible option: Keep feet grounded and work on a supported squat with a teacher. Word meaning: bhuja: arm / shoulder; pīḍā: pressure |
| 30 | BhujapīḍāsanaArm-pressure balance · folded phase | Centre / both | 5 breaths | Tip of nose | Inhale to the balanced entry, exhale to lower if taught. After the hold, lift back up and take your teacher-taught exit or place the feet down. Teacher-guided form · cue & alternativeThe photographed lowering and return require controlled balance. Avoid dropping weight onto the chin or head. Accessible option: Stay with the feet-supported entry; omit the lowering. Word meaning: bhuja: arm / shoulder; pīḍā: pressure |
Yoga Cikitsā
Tortoise, lotus balances, wide-angle forms, reclining work and the final bridge. The arm-balance exits are identified as transitions, with seated alternatives.
A folded pose is not a target depth. Omit advanced binds, neck loading and rollovers unless individually taught. The guide shows their place in the complete sequence.
Deep forms, optional exits and seated balances
Original AI illustrations · read with the posture notes
Reclining work, rolling transitions and bridge
Panel 7 shows the accessible low-bridge alternative. The traditional Ashtanga Setu Bandhāsana is a different, teacher-guided form described in the table.
Original AI illustrations · read with the posture notesRead in order. On a small screen, scroll the table sideways to see the gaze and practice notes. Right and left always refer to your body.
| Practice order | Sanskrit / English posture | Side | Breath / stay | Dṛṣṭi · gaze | Practice notes |
|---|---|---|---|---|---|
| 1 | KūrmāsanaTortoise | Centre / both | 5 breaths | Tip of nose | Teacher-guided form · cue & alternativeWiden the legs and bring the arms beneath them only within a spacious, unforced forward fold. Accessible option: Bend the knees and keep the hands in front. Word meaning: kūrma: tortoise |
| 2 | Supta KūrmāsanaSleeping tortoise | Centre / both | 5 breaths | Tip of nose | Teacher-guided form · cue & alternativeThe deep bind and leg-behind-head arrangement are advanced forms to study directly with a teacher. Accessible option: Use an open, supported wide-legged fold; omit the bind. Word meaning: supta: reclining / sleeping; kūrma: tortoise |
| 3 | ṬiṭṭibhāsanaFirefly · transitional exit | Centre / both | Inhale · optional exit | Forward | Teacher-guided form · cue & alternativeAn optional teacher-taught lift out of sleeping tortoise; extend the legs only with controlled arm support. Accessible option: Release the legs, sit down and take a step-back transition. Word meaning: ṭiṭṭibha: traditionally rendered firefly in pose naming |
| 4 | BakāsanaCrane / bent-arm crow · exit | Centre / both | Exhale · optional exit | Forward on the floor | Teacher-guided form · cue & alternativeThe arm-balance exit gathers the knees onto the arms before the next vinyāsa. It is not an added long hold. Accessible option: Set the feet down and step back instead. Word meaning: baka: crane |
| 5 | Garbha PiṇḍāsanaEmbryo in the womb | Centre / both | 5 breaths · then 9 rolls | Tip of nose | Nine small rolls clockwise only if taught. Use an easy crossed-leg balance or omit the rolling. Teacher-guided form · cue & alternativeThe full form threads the arms through lotus. Nine controlled rolls form a clockwise circle when taught. Accessible option: Use loose crossed legs and hold the shins; omit rolling or lotus as needed. Word meaning: garbha: womb; piṇḍa: compact body |
| 6 | KukkuṭāsanaRooster | Centre / both | 5 breaths | Tip of nose | Teacher-guided form · cue & alternativeFrom the threaded lotus position, press through the hands and lift with steady shoulders. Accessible option: Use a simple seated press with feet supported; omit threaded lotus. Word meaning: kukkuṭa: rooster |
| 7 | Baddha Koṇāsana ABound angle · long-spine fold | Centre / both | 5 breaths | Forward / tip of nose | Cue, meaning & alternativeBegin upright with soles together. Lengthen forward from the hips without pressing down on the knees. Accessible option: Move the feet farther forward and support the thighs. This is B on the photographed sheet. Word meaning: baddha: bound; koṇa: angle |
| 8 | Baddha Koṇāsana BBound angle · rounded fold | Centre / both | 5 breaths | Tip of nose | Cue, meaning & alternativeIf taught, soften into the rounded phase without pulling the head to the feet. Accessible option: Remain upright or repeat the comfortable long-spine fold. This is C on the sheet. Word meaning: baddha: bound; koṇa: angle |
| 9 | Upaviṣṭha Koṇāsana ASeated wide angle · forward fold | Centre / both | 5 breaths | Forward / tip of nose | Cue, meaning & alternativeSpread the legs to a comfortable width and lengthen forward while both thighs remain grounded. Accessible option: Bend the knees, sit on support and use hands on the floor. Word meaning: upaviṣṭha: seated; koṇa: angle |
| 10 | Upaviṣṭha Koṇāsana BSeated wide angle · balance | Centre / both | 5 breaths | Upward or forward | Cue, meaning & alternativeLift the open legs into a balanced V, keeping the chest broad. Accessible option: Bend the knees and hold behind the thighs. Word meaning: upaviṣṭha: seated; koṇa: angle |
| 11 | Supta KoṇāsanaReclining wide angle | Centre / both | 5 breaths | Tip of nose | Teacher-guided form · cue & alternativeThe inverted wide-leg position and its roll forward require a teacher-taught shoulder-supported entry. Accessible option: Remain seated in a supported wide angle; omit rolling over the neck. Word meaning: supta: reclining; koṇa: angle |
| 12 | Supta Koṇāsana · exitReclining wide angle · roll and fold | Centre / both | Inhale roll · exhale fold | Forward | Teacher-guided form · cue & alternativeThe photographed forward fold follows a controlled roll to balance. It is the exit phase, not a separate required long hold. Accessible option: Sit up without rolling and place the feet down gently. Word meaning: supta: reclining; koṇa: angle |
| 13 | Supta Pādāṅguṣṭhāsana AReclining hand-to-big-toe · front | Right | 5 breaths | Raised foot | Cue, meaning & alternativeLie down, raise one leg and take the toe. Lift toward the leg only if the neck remains comfortable. Accessible option: Keep the head down and use a strap; bend the grounded knee. Word meaning: supta: reclining; pāda: foot; aṅguṣṭha: big toe |
| 14 | Supta Pādāṅguṣṭhāsana BReclining hand-to-big-toe · side | Right | 5 breaths | Opposite side or upward | Cue, meaning & alternativeOpen the lifted leg to the side while keeping the opposite hip settled. Return to centre before changing sides. Accessible option: Rest the opened leg on support and keep the head centred. Word meaning: Also called Supta Pārśvasahita: reclining to the side |
| 15 | Supta Pādāṅguṣṭhāsana AReclining hand-to-big-toe · front | Right | Return to centre · brief bow | Raised foot | Bring the leg back to centre before lowering. Complete both phases on one side before changing sides. Cue, meaning & alternativeLie down, raise one leg and take the toe. Lift toward the leg only if the neck remains comfortable. Accessible option: Keep the head down and use a strap; bend the grounded knee. Word meaning: supta: reclining; pāda: foot; aṅguṣṭha: big toe |
| 16 | Supta Pādāṅguṣṭhāsana AReclining hand-to-big-toe · front | Left | 5 breaths | Raised foot | Cue, meaning & alternativeLie down, raise one leg and take the toe. Lift toward the leg only if the neck remains comfortable. Accessible option: Keep the head down and use a strap; bend the grounded knee. Word meaning: supta: reclining; pāda: foot; aṅguṣṭha: big toe |
| 17 | Supta Pādāṅguṣṭhāsana BReclining hand-to-big-toe · side | Left | 5 breaths | Opposite side or upward | Cue, meaning & alternativeOpen the lifted leg to the side while keeping the opposite hip settled. Return to centre before changing sides. Accessible option: Rest the opened leg on support and keep the head centred. Word meaning: Also called Supta Pārśvasahita: reclining to the side |
| 18 | Supta Pādāṅguṣṭhāsana AReclining hand-to-big-toe · front | Left | Return to centre · brief bow | Raised foot | Bring the leg back to centre before lowering. Complete both phases on one side before changing sides. Cue, meaning & alternativeLie down, raise one leg and take the toe. Lift toward the leg only if the neck remains comfortable. Accessible option: Keep the head down and use a strap; bend the grounded knee. Word meaning: supta: reclining; pāda: foot; aṅguṣṭha: big toe |
| 19 | Ubhaya PādāṅguṣṭhāsanaBoth big-toe balance | Centre / both | 5 breaths | Upward or forward | Cue, meaning & alternativeBalance upright holding both toes, with a teacher-taught roll-up or a seated entry. Accessible option: Begin seated, bend the knees and hold the legs. Word meaning: ubhaya: both; pāda: foot; aṅguṣṭha: big toe |
| 20 | Ūrdhva Mukha PaścimottānāsanaUpward-facing seated forward stretch | Centre / both | 5 breaths | Feet | Cue, meaning & alternativeBalance on the seat and bring the torso toward the raised legs without collapsing the chest. Accessible option: Keep knees bent and retain space between the chest and thighs. Word meaning: ūrdhva mukha: upward-facing; paścima: back; uttāna: stretch |
| 21 | Setu BandhāsanaBridge · traditional Ashtanga form | Centre / both | 5 breaths | Tip of nose | Teacher-guided form · cue & alternativeThis advanced version places load through the head and neck. Study the pictured form with a teacher; do not copy it from a card. Accessible option: Choose a low bridge with feet flat, shoulders grounded and no weight on the head, or rest. Word meaning: setu: bridge; bandha: binding |
Samāpana
The closing arc includes backbends, a forward fold, optional inversions, seated closing forms and final rest. Counts vary by teacher; these are common study counts, never minimum requirements.
Finish with the portion you have learned. Lower and rest between backbends; keep the head still during shoulderstand work. Drop-backs and backward rollovers require separate tuition.
Three backbends, forward fold and the closing inversion family
Panel 7 shows a supine knees-to-chest alternative to Piṇḍāsana. Panel 9 shows a head-grounded alternative to the traditional chest-opening form. The table distinguishes the traditional forms and adaptations.
Original AI illustrations · read with the posture notes
Optional headstand, seated closing forms and final rest
Original AI illustrations · read with the posture notesRead in order. On a small screen, scroll the table sideways to see the gaze and practice notes. Right and left always refer to your body.
| Practice order | Sanskrit / English posture | Side | Breath / stay | Dṛṣṭi · gaze | Practice notes |
|---|---|---|---|---|---|
| 1 | Ūrdhva DhanurāsanaUpward bow / wheel | Centre / both | 5 breaths | Toward the floor between hands | Backbend 1 of 3. Lower to the mat and rest between rounds. A low bridge or rest may replace this form. Teacher-guided form · cue & alternativePress evenly through hands and feet into the backbend you have been taught. Lower with control between rounds. Accessible option: Use a low bridge or your teacher’s preparation. Drop-backs are a separate supervised skill. Word meaning: ūrdhva: upward; dhanus: bow |
| 2 | Ūrdhva DhanurāsanaUpward bow / wheel | Centre / both | 5 breaths | Toward the floor between hands | Backbend 2 of 3. Lower to the mat and rest between rounds. A low bridge or rest may replace this form. Teacher-guided form · cue & alternativePress evenly through hands and feet into the backbend you have been taught. Lower with control between rounds. Accessible option: Use a low bridge or your teacher’s preparation. Drop-backs are a separate supervised skill. Word meaning: ūrdhva: upward; dhanus: bow |
| 3 | Ūrdhva DhanurāsanaUpward bow / wheel | Centre / both | 5 breaths | Toward the floor between hands | Backbend 3 of 3. Lower to the mat and rest between rounds. A low bridge or rest may replace this form. Teacher-guided form · cue & alternativePress evenly through hands and feet into the backbend you have been taught. Lower with control between rounds. Accessible option: Use a low bridge or your teacher’s preparation. Drop-backs are a separate supervised skill. Word meaning: ūrdhva: upward; dhanus: bow |
| 4 | Paścimottānāsana CSeated forward fold · wrist clasp | Centre / both | 5–10 breaths | Feet | Come up carefully into an easy forward fold after backbending; use a strap and soft knees. Cue, meaning & alternativeIf available, clasp a wrist beyond the feet. The grip follows the fold; it does not create it. Accessible option: Continue with a strap or hold the shins. Word meaning: paścima: west / back of the body; uttāna: stretch |
| 5 | Sālamba SarvāṅgāsanaSupported shoulderstand | Centre / both | 10 breaths | Tip of nose | Teacher-guided form · cue & alternativeLearn the shoulder-supported setup and exit in person. Keep the head still throughout. Accessible option: Omit the inversion and rest with the lower legs supported on a chair. Word meaning: sālamba: with support; sarva-aṅga: whole body |
| 6 | HalāsanaPlough | Centre / both | 8 breaths | Tip of nose | Teacher-guided form · cue & alternativeFrom a stable taught inversion, take the legs overhead only as far as the neck stays unloaded and the breath remains free. Accessible option: Use the agreed non-inverted resting alternative. Word meaning: hala: plough |
| 7 | KarṇapīḍāsanaEar-pressure pose | Centre / both | 8 breaths | Tip of nose | Teacher-guided form · cue & alternativeA compact variation of plough. Knees approach the ears without forcing the spine or compressing the breath. Accessible option: Stay with an appropriate supported alternative; do not push the knees down. Word meaning: karṇa: ear; pīḍā: pressure |
| 8 | Ūrdhva PadmāsanaUpward lotus | Centre / both | 8 breaths | Tip of nose | Teacher-guided form · cue & alternativeThis combines an inversion and lotus. It belongs only in a stable teacher-guided practice. Accessible option: Omit lotus and use the inversion alternative agreed with your teacher. Word meaning: ūrdhva: upward; padma: lotus |
| 9 | PiṇḍāsanaEmbryo / compact pose in inversion | Centre / both | 8 breaths | Tip of nose | Teacher-guided form · cue & alternativeThe inverted lotus folds toward the torso. Enter and leave slowly with the head still. Accessible option: Omit this compact inversion and rest. Word meaning: piṇḍa: compact body or mass |
| 10 | MatsyāsanaFish | Centre / both | 8 breaths | Toward the brow, without strain | Cue, meaning & alternativeOpen the chest with support through the forearms; use lotus only if already comfortable. Accessible option: Keep legs straight or use a supported chest opening without loading the crown. Word meaning: matsya: fish |
| 11 | Uttāna PādāsanaRaised-leg stretch | Centre / both | 8 breaths | Toes | Teacher-guided form · cue & alternativeThe traditional finishing form raises the legs and arms from the chest-opening shape. Keep the support controlled. Accessible option: Rest the head and shoulders on the mat and lift bent legs, or omit. Word meaning: uttāna: extended; pāda: foot / leg |
| 12 | ŚīrṣāsanaHeadstand | Centre / both | Teacher-agreed stay | Tip of nose | Some led counts use 15–25 breaths. Do not extend a hold to meet a number. Teacher-guided form · cue & alternativePractise only after learning the forearm base, lift and controlled descent with a qualified teacher. Do not kick up. Accessible option: Use a non-inverted resting position; headstand is optional. Word meaning: śīrṣa: head |
| 13 | Ūrdhva DaṇḍāsanaUpward staff · half headstand | Centre / both | Optional · up to 10 breaths | Tip of nose | Return to vertical only if taught, then lower with control. Pause in a comfortable kneeling rest before the closing seated forms; use a vinyāsa only if taught. Teacher-guided form · cue & alternativeThe legs lower to horizontal from a stable headstand. This advanced phase requires its own preparation. Accessible option: Omit it. Come down using your teacher-taught exit and pause before sitting. Word meaning: ūrdhva: upward; daṇḍa: staff |
| 14 | Baddha PadmāsanaBound lotus | Centre / both | Inhale · set up | Tip of nose | Teacher-guided form · cue & alternativeSit in a comfortable taught lotus and take the arms behind only if the shoulders and knees remain free. Accessible option: Use an easy crossed-leg seat with hands resting behind or beside you. Word meaning: baddha: bound; padma: lotus |
| 15 | Yoga MudrāSeal of yoga · seated bow | Centre / both | 10 breaths | Tip of nose | Cue, meaning & alternativeFrom the seated base, exhale into an unforced forward bow and keep breathing. Accessible option: Bow from an easy crossed-leg seat onto support. Word meaning: yoga: union / discipline; mudrā: seal |
| 16 | PadmāsanaLotus seat | Centre / both | 10 breaths | Tip of nose / softly lowered | Teacher-guided form · cue & alternativeSit quietly, let the spine rise and allow the shoulders and face to soften. Accessible option: Choose an easy crossed-leg seat or a chair. Never lever the knees into lotus. Word meaning: padma: lotus |
| 17 | UtplutiḥUprooting / lifted seat | Centre / both | Up to 10 breaths | Tip of nose | Teacher-guided form · cue & alternativePress the hands down and lift the seat in the form taught to you, keeping breath moving. Accessible option: Use loose crossed legs and keep the feet down; blocks can support the hands. Word meaning: utpluti: springing up or uplift |
| 18 | ŚavāsanaCorpse pose / final rest | Centre / both | 5–10 minutes | Eyes closed or softly open | Take longer if needed. Let the breath return to its natural rhythm; roll to one side and rise slowly when ready. Cue, meaning & alternativeLie down, release the technique of the breath and allow the whole body to settle. Roll to the side before rising. Accessible option: Support the knees or rest on your side. Word meaning: śava: corpse |
Vinyāsa
This illustrated link joins most seated families and many right and left sides. The photos show the destination shapes. Stepping is an equally usable transition option.
No breath-holding to force a jump. Take extra breaths for a step-back or step-through. Cakrāsana, the backward rollover, is a separate teacher-taught alternative; it is not needed to follow this guide.
Four breath-linked destinations between seated forms
Original AI illustrations · read with the posture notesRead in order. On a small screen, scroll the table sideways to see the gaze and practice notes. Right and left always refer to your body.
| Practice order | Sanskrit / English posture | Side | Breath / stay | Dṛṣṭi · gaze | Practice notes |
|---|---|---|---|---|---|
| 1 | Caturaṅga DaṇḍāsanaFour-limbed staff / low plank | Centre / both | Exhale | Tip of nose | From sitting, release the bind and place hands down. Lift only if taught, then step or float back and lower with control. Knees may lower first. Cue, meaning & alternativeExhale into a controlled low plank, keeping the shoulders from sinking below the elbows. Accessible option: Step back, lower the knees, then lower only as far as you control. Word meaning: catur: four; aṅga: limb; daṇḍa: staff |
| 2 | Ūrdhva Mukha ŚvānāsanaUpward-facing dog | Centre / both | Inhale | Upward, without neck compression | Cue, meaning & alternativeInhale, press through hands and tops of feet, lift the chest and keep the legs active. Accessible option: Use a small cobra with thighs grounded instead; keep the neck long. Word meaning: ūrdhva: upward; mukha: face; śvāna: dog |
| 3 | Adho Mukha ŚvānāsanaDownward-facing dog | Centre / both | Exhale | Navel or between the feet | Cue, meaning & alternativeExhale and lift the hips back and up. Spread pressure through the hands. Accessible option: Bend the knees and lift the heels to make room for the spine. Word meaning: adhas: downward; mukha: face; śvāna: dog |
| 4 | DaṇḍāsanaStaff pose | Centre / both | Inhale · arrive seated | Tip of nose | Step or float through to sit. Take extra breaths as needed for stepping, and set up the next side or posture on an exhale. Cue, meaning & alternativeSit upright with legs forward and hands beside the hips. Lift through the chest without stiffening the breath. Accessible option: Sit on a folded blanket and soften the knees. Word meaning: daṇḍa: staff |
Daniel’s alignment notes · expanded 17 September 2026
IMG_1864 records Sun A’s nine counted movements; IMG_1865 records Sun B’s seventeen. They reinforce the existing tables rather than creating a second sequence. Ekam, dve, trīṇi and the following Sanskrit numbers are movement counts, not repetition targets. Samasthitiḥ frames the round.
IMG_1868 continues into Warrior A/B on both sides and a seated Daṇḍāsana entry. It is retained as a class extension, not relabelled as standard Sun B. Use the standing and seated references for those postures.
Read the canonical count tables ↑The sheets use thumbs, nose, third eye and navel. These are the class’s gaze labels already represented in the tables. A symbolic “third-eye” focus does not require crossing the eyes or forcing the head backwards. Gaze conventions vary between teachers; a comfortable neutral gaze is an adaptation.
Breath, movement, action and pose ↗IMG_1839 records the two dog poses and the outline of Sun A. Its handwritten “Uttānāsana A / B” labels are class shorthand, not the names of Sun Salutations A and B. The return normally moves from Downward Dog into a half-lift, then a fold, before rising. Use the complete table on this page to resolve the order.
Open the existing Sun A & B tables ↑IMG_1840 begins with Chair and includes a Warrior entry. The standard Sun B reference has Warrior I on the right and left, each linked through Caturaṅga and the two dogs. IMG_1843 goes on to longer Warrior A/B holds and seated transitions: these are classroom extensions, not additional movements inserted into the standard Sun B table.
The notes describe jumping through with crossed legs. This is a skill to learn progressively, not an entry requirement. Stepping, lowering the knees and sitting down with support are alternatives. Do not cross the ankles into lotus or swing through painful wrists to reproduce an abbreviation.
Review the linking-pose adaptations ↗The illustrated sequences, Sanskrit counts, breath and gaze stay in the tables already on this page. Study the newly expanded vocabulary for the names, then return here for their order. The earlier twelve-position haṭha class sequence remains a separate tradition-specific lesson.
Sanskrit names & alignment ↗Reference for the standard sequence: AshtangaYoga.info · Traditional practice series. The notebook commentary distinguishes the recorded class variations from that reference.
How to use the guide
Use the sequence map first, then read each card. The Sanskrit names use IAST transliteration; the English line gives a familiar pose name, followed by a short word meaning in the learning notes.
The images show one expression of each pose. Follow your own right and left labels. A photographed depth, bind or straight leg is never a requirement.
In the salutations, each numbered movement has an inhale or an exhale. A five-breath hold means five complete breathing cycles. Breathe steadily without forcing sound, length or breath retention.
The follow view advances when you choose “Next”; it does not set your pace. It includes the linking vinyāsas marked in the seated maps. Stepping may take extra breaths.
Start with the section your teacher has introduced and add poses gradually. Use “Go to final rest” whenever you need to finish. A shorter familiar sequence can be a complete practice for that day.
Inversions, lotus work, deep binds, backbends and rollovers need preparation specific to you. With an injury, pregnancy or a medical condition, discuss adaptations with your teacher and clinician.
NCCIH · yoga safety guidance ↗Schools use different letters for some phases. This guide keeps the three seated-forward-fold grips from Daniel’s sheets. For bound angle, it labels the long-spine fold A and rounded fold B; these are B and C on his photographed sheet, with upright sitting as the setup.
Standing hand-to-big-toe includes the returning front phase C. The forward exit from reclining angle is a transition. Teacher-specific counts and entries can differ.
Sanskrit & English
House of Ananda · study notes · updated 17 September 2026
The two Sun Salutation posters and nine Primary Series atlas sheets use original AI pose illustrations created from written briefs. Use their accompanying tables for sequence order, sides, breath and gaze. The earlier photographic sequence cards and maps remain available for comparison, with orientation-corrected extracts from Daniel’s training sheets. Two supplemental illustrations on those cards are individually labelled.
Scope: the complete Primary Series practice framework, with its opening and closing sequences. Intermediate and Advanced Series are separate curricula.