The Primary Series : Sitting Postures

XIV PASCHIMOTTANASANA A-C • INTENSE WEST

STRETCH OR SITTING FORWARD BEND

Paschima=west Uttana=intense stretch

A 1. Inhale, arms up, look up to thumbs.

2. Exhale, bend forward, hold onto big toes with middle and index fingers.

3. Inhale, head up, straighten spine, lift chest and look toward 3rd eye.

4. Exhale, bend forward, pulling elbows out to sides to help bring chest to

thighs, then nose to knees. (In A, B, and C pull shoulder blades back down

the spine as the arms stretch forward to create oppositional pull.)

Drishti: nose.

Hold for 5-8 breaths.

Modified posture: hands to ankles or shins, look up, spine straight.

B 1. Inhale, head up, look up between eyebrows, lengthen spine, this time hold

around sides of feet.

2. Exhale, bend forward, go a little deeper into the posture and bring chin to

knees, elbows should be above the ground out to the side, not touching the

floor, feet flexed.

Drishti: nose.

Hold for 5-8 breaths..

C 1. Inhale, head up, look up, lengthen spine, this time clasp hands all the way

around feet.

2. Exhale into a forward bend.

Drishti: nose.

Hold for 5-8 breaths.

VINYASA TO SITTING

The Primary Series : Sitting Postures

XIII DANDASANA • STAFF POSE

Danda=staff, rod

1. Sit with legs extended out in front and hands on floor by hips with fingers

facing the feet, sitting up with spine straight. Place chin to chest in

jalandhara bandha, shoulders rolled open and scapula pulled down the

back.

Drishti: nose.

Hold for 5-8 breaths.

The Primary Series : Standing Asanas

XII VIRABHADRASANA A-B • WARRIOR

Vira=hero

A From downward dog, Adho Mukha Svanasana

1. Inhale, step right foot forward between hands, bend right knee to 90

degrees, square the hips, press back heel and outside of foot into floor,

as you lift arms up over head, palms together, gaze upward and really

emphasize mula bandha.

Drishti: thumbs.

Hold for 5-8 breaths.

2. Inhale, straighten right leg, come up and turn around to other side, bend

left knee, arms up over head.

Virabhdrasana A, left side 5-8 breaths.

B 9. Inhale, keep the trunk straight, a

feeling of being pulled from four directions,

revolve hips open to right, arms out to sides looking over middle finger of

left hand. Bend left knee, tuck pelvis, lift chest. Press back heel and outside

of back foot into floor.

Drishti: tip of middle finger.

Hold for 5-8 breaths.

10. Inhale, come up, straighten legs, revolve around to other side, bend right

knee over right ankle, Virabhadrasana B, right side 5-8 breaths.

11. Inhale, arms back up to Virabhadrasana A facing front, look up to

thumbs.

12. Exhale, hands to floor on either side of right foot and jump back to

Chaturanga.

13. Inhale, upward facing dog.

14. Exhale, downward dog.

15. Inhale, jump through to sitting, legs extended straight out.