Surya Namaskar A: The Full Vinyasa Count in English and Sanskrit


Surya Namaskar A (9 movements)
English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, arms up
2	DVE	Exhale, fold forward
3	TRINI	Inhale, look up, lengthen
4	CATVARI	Exhale, jump back, Chaturanga
5	PANCA	Inhale, Upward-Facing Dog
6	SAT	Exhale, Downward-Facing Dog
7	SAPTA	Inhale, jump forward, look up, lengthen
8	ASTAU	Exhale, fold forward
9	NAVA	Inhale, arms up
		Exhale, Samasthiti
SURYANAMASKARAḤ B (17 movements)
1	EKAM	Inhale, Utkatasana
2	DVE	Exhale, fold forward
3	TRINI	Inhale, look up, lengthen
4	CATVARI	Exhale, jump back, Chaturanga
5	PANCA	Inhale, Upward-Facing Dog
6	SAT	Exhale, Downward-Facing Dog
7	SAPTA	Inhale, right side Virabhadrasana A
8	ASTAU	Exhale, Chaturanga
9	NAVA	Inhale, Upward-Facing Dog
10	DASA	Exhale, Downward-Facing Dog
11	EKĀDASA	Inhale, left side Virabhadrasana A
12	DUADASA	Exhale, Chaturanga
13	TRAYODASA	Inhale, Upward-Facing Dog
14	CATURDASA	Exhale, Downward-Facing Dog
15	PANCADASA	Inhale, jump forward, look up, lengthen
16	SODASA	Exhale, fold forward
17	SAPTADASA	Inhale, Utkatasana
		Exhale, Samasthiti
PADANGUSTHASANA (3 MOVEMENTS) (START WITH FEET APART, HOLD BIG TOES)
1	EKAM	Inhale, look up, lengthen
2	DVE	Exhale, fold forward
3	TRINI	Inhale, look up, lengthen
		Exhale
PADAHASTASANA (3 MOVEMENTS)
1	EKAM	Inhale, hands under feet, look up, lengthen
2	DVE	Exhale, fold forward
3	TRINI	Inhale, look up, lengthen
		Exhale, Samasthiti
UTTHITA TRIKOŅĀSANA A (5 MOVEMENTS)
1	EKAM	Inhale, open to the right, arms out
2	DVE	Exhale, hold the right big toe
3	TRINI	Inhale, up
4	CATVARI	Exhale, fold, hold the left big toe
5	PANCA	Inhale, up
UTTHITA TRIKOŅĀSANA B (5 MOVEMENTS)
1	EKAM	Exhale, twist left, hand down
2	DVE	Inhale, up
3	TRINI	Exhale, twist right, hand down
4	CATVARI	Inhale, up
		Exhale, Samasthiti
UTTHITA PĀRSVAKOŅĀSANA A (5 MOVEMENTS)
1	EKAM	Inhale, open to the right, arms out
2	DVE	Exhale, right hand down, left arm reaches
3	TRINI	Inhale, up
4	CATVARI	Exhale, left hand down, right arm reaches
5	PANCA	Inhale, up
UTTHITA PĀRSVAKONASANA B (5 MOMENTS)
1	EKAM	EXHALE, TWIST LEFT HAND DOWN
2	DVE	INHALE, UP
3	TRIŅI	EXHALE, TWIST RIGHT HAND DOWN
4	CATVARI	INHALE, UP
		EXHALE, SAMASTHITI
PRASARITA PADOTTANASANA A (5 MOVEMENTS)
1	EXAM	Inhale, open to the right, hands to waist
2	DVE	Exhale, fold forward, hands on the floor
		Inhale, look up, lengthen
3	TRINI	Exhale, fold head down
4	CATVARI	Inhale, look up, lengthen
		Inhale, look up, lengthen
5	PANCA	Inhale, up
PRASARITA PADOTTANASANA B (4 MOVEMENTS)
1	EKAM	Inhale, arms out
2	DVE	Exhale, hands to waist
		Inhale, look up, lengthen
3	TRINI	Exhale, fold head down.
4	CATVARI	Inhale, up
		Exhale
PRASARITA PADOTTANASANA C (4 MOVEMENTS)
1	EKAM	Inhale, arms out
2	DVE	Exhale, interlace hands behind back
		Inhale, look up, lengthen
3	TRINI	Exhale, fold head down
4	CATVARI	Inhale, up
		Exhale
PRASARITA PÁDOTTANASANA D (5 MOVEMENTS)
1	EKAM	Inhale, hands to waist, look up
2	DVE	Exhale, fold forward, hold big toes
		Inhale, look up, lengthen
3	TRINI	Exhale, fold head down
4	CATVARI	Inhale, look up, lengthen
		Exhale
5	PANCA	Inhale, up
		Exhale, Samasthiti
PÄRSVÕTTANASANA (5 MOVEMENTS)
1	EKAM	Inhale, open to the right, hands in prayer behind back
2	DVE	Exhale, fold
3	TRINI	Inhale, up, turn to the front
4	CATVARI	Exhale, fold
5	PANCA	Inhale, up, open to the side
		Exhale, Samasthiti
UTTHITA HASTA PADANGUSTHASANA (14 MOVEMENTS)
1	EKAM	Inhale, right leg up, hold toe
2	DVE	Exhale, fold
3	TRINI	Inhale, up
4	CATVARI	Exhale, open leg out, look left
5	PANCA	Inhale, leg to the front
6	SAT	Exhale, fold
7	SAPTA	Inhale, up, hands to waist
		Exhale, Samasthiti
8	ASTAU	Inhale, left leg up, hold toe
9	NAVA	Exhale, fold
10	DASA	Inhale, up
11	EKADASA	Exhale, open leg out, look right
12	DUADASA	Inhale, leg to the front
13	TRAYODASA	Exhale, fold
14	CATURDASA	Inhale, up, hands to wais
		Exhale, Samasthiti
ARDHA BADDHA PADMOTTANASANA (9 MOVEMENTS)
1	EKAM	Inhale, right foot up, bind
2	DVE	Exhale, fold
3	TRINI	Inhale, look up, lengthen
		Exhale
4	CATVARI	Inhale, up
5	PANCA	Exhale, leg down
6	SAT	Inhale, left foot up, bind
7	SAPTA	Exhale, fold
8	ASTAU	Inhale, look up, lengthen
		Exhale
9	NAVA	Inhale, up
		Exhale, Samasthiti
UTKATASANA (11 MOVEMENTS)
1	EKAM	Inhale, arms up
2	DVE	Exhale, fold forward
3	TRINI	Inhale, look up, lengthen
4	CATVARI	Exhale, jump back, Chaturanga
5	PANCA	Inhale, Upward-Facing Dog
6	SAT	Exhale, Downward-Facing Dog
7	SAPTA	Inhale, jump forward, Utkatasana
		Exhale, fold forward
8	ASTAU	Inhale, up
9	NAVA	Exhale, jump back, Chaturanga
10	DASA	Inhale, Upward-Facing Dog
11	EKĀDASA	Exhale, Downward-Facing Dog
VIRABHADRASANA A & B (14 MOVEMENTS)
7	SAPTA	Inhale, right side Virabhadrasana A
8	ASTAU	Exhale, left side Virabhadrasana A
9	NAVA	Inhale, right side Virabhadrasana B
10	DASA	Exhale, left side Virabhadrasana B
		Exhale, hands down
11	EKĀDASA	Inhale, up
12	DUADASA	Exhale, Chaturanga
13	TRAYODASA	Inhale, Upward-Facing Dog
14	CATURDASA	Exhale, Downward-Facing Dog
PASCHIMATANASANA A (14 MOVEMENTS)
7	SAPTA	Inhale, jump through Dandasana (5 breaths)
		Exhale
8	ASTAU	Inhale, hold toes (A), look up
9	NAVA	Exhale, fold
10	DASA	Inhale, look up, lengthen
		Exhale
8	ASTAU	Inhale, take your wrist (D), look up
9	NAVA	Exhale, fold
10	DASA	Inhale, look up, lengthen
		Exhale
11	EKĀDASA	Inhale, lift up
12	DUADASA	Exhale, jump back, Chaturanga
13	TRAYODASA	Inhale, Upward-Facing Dog
14	CATURDASA	Exhale, Downward-Facing Dog
PURVATANASANA (13 MOVEMENTS)
7	SAPTA	Inhale, jump through
		Exhale, hands on the floor behinds hips
8	ASTAU	Inhale, up
9	NAVA	Exhale, down
10	DASA	Inhale, lift up
11	EKĀDASA	Exhale, jump back, Chaturanga
12	DUADASA	Inhale, Upward-Facing Dog
13	TRAYODASA	Exhale, Downward-Facing Dog
ARDHA BADDHA PADMA PASCHIMATANASANA (20 MOVEMENTS)
7	SAPTA	Inhale, jump through, right foot bind
8	ASTAU	Exhale, fold
9	NAVA	Inhale, look up
		ARDHA BADDHA PADMA PASCHIMATANASANA (20 MOVEMENTS)
10	DASA	Inhale, lift up
11	EKĀDASA	Exhale, jump back, Chaturanga
12	DUADASA	Inhale, Upward-Facing Dog
UTTHITA HASTA PADANGUSTHASANA (14 MOVEMENTS)
1	EKAM	Inhale, right leg up, hold toe
2	DVE	Exhale, fold
3	TRINI	Inhale, up
4	CATVARI	Exhale, open leg out, look left
5	PANCA	Inhale, leg to the front
6	SAT	Exhale, fold
		Inhale, up, hands to waist
7	SAPTA	Exhale, Samasthiti
8	ASTAU	Inhale, left leg up, hold toe
9	NAVA	Exhale, fold
10	DASA	Inhale, up
11	EKĀDASA	Exhale, open leg out, look right
12	DUADASA	Inhale, leg to the front
13	TRAYODASA	Exhale, fold
14	CATURDASA	Inhale, up, hands to waist
		Exhale, Samasthiti
ARDHA BADDHA PADMOTTANĀSANA (9 MOVEMENTS)
1	EKAM	Inhale, right foot up, bind
2	DVE	Exhale, fold
3	TRINI	Inhale, look up, lengthen
		Exhale
4	CATVARI	Inhale, up
5	PANCA	Exhale, leg down
6	SAT	Inhale, left foot up, bind
7	SAPTA	Exhale, fold
8	ASTAU	Inhale, look up, lengthen
		Exhale
9	NAVA	Inhale, up
		Exhale, Samasthiti
UTKATASANA (11 MOVEMENTS)
1	EKAM	Inhale, arms up
2	DVE	Exhale, fold forward
3	TRINI	Inhale, look up, lengthen
4	CATVARI	Exhale, jump back, Chaturanga
5	PANCA	Inhale, Upward-Facing Dog
6	SAT	Exhale, Downward-Facing Dog
7	SAPTA	Inhale, jump forward, Utkatasana
		Exhale, fold forward
8	ASTAU	Inhale, up
9	NAVA	Exhale, jump back, Chaturanga
10	DASA	Inhale, Upward-Facing Dog
11	EKĀDASA	Exhale, Downward-Facing Dog
VIRABHADRASANA A & B (14 MOVEMENTS)
7	SAPTA	Inhale, right side Virabhadrasana A
8	ASTAU	Exhale, left side Virabhadrasana A
9	NAVA	Inhale, right side Virabhadrasana B
10	DASA	Exhale, left side Virabhadrasana B
		Exhale, hands down
11	EKĀDASA	Inhale, up
12	DUADASA	Exhale, Chaturanga
13	TRAYODASA	Inhale, Upward-Facing Dog
14	CATURDASA	Exhale, Downward-Facing Dog
PASCHIMATANASANA A (14 MOVEMENTS)
7	SAPTA	Inhale, jump through Dandasana (5 breaths)
		Exhale
8	ASTAU	Inhale, hold toes (A), look up
9	NAVA	Exhale, fold
10	DASA	Inhale, look up, lengthen
		Exhale
8	ASTAU	Inhale, take your wrist (D), look up
9	NAVA	Exhale, fold
10	DASA	Inhale, look up, lengthen
		Exhale
11	EKĀDASA	Inhale, lift up
12	DUADASA	Exhale, jump back, Chaturanga
13	TRAYODASA	Inhale, Upward-Facing Dog
14	CATURDASA	Exhale, Downward-Facing Dog
PURVATANASANA (13 MOVEMENTS)
7	SAPTA	Inhale, jump through
		Exhale, hands on the floor behinds hips
8	ASTAU	Inhale, up
9	NAVA	Exhale, down
10	DASA	Inhale, lift up
11	EKĀDASA	Exhale, jump back, Chaturanga
12	DUADASA	Inhale, Upward-Facing Dog
13	TRAYODASA	Exhale, Downward-Facing Dog
ARDHA BADDHA PADMA PASCHIMATANASANA (20 MOVEMENTS)
7	SAPTA	Inhale, jump through, right foot bind
8	ASTAU	Exhale, fold
9	NAVA	Inhale, look up
		Exhale
10	DASA	Inhale, lift up
11	EKĀDASA	Exhale, jump back, Chaturanga
12	DUADASA	Inhale, Upward-Facing Dog
13	TRAYODASA	Exhale, Downward-Facing Dog
14	CATURDASA	Inhale, jump through, left foot bind
15	PANCADASA	Exhale, fold
16	SODASA	Inhale, look up
		Exhale
17	SAPTADASA	Inhale, lift up
18	ASTAUDASA	Exhale, jump back, Chaturanga
19	EKUNAVIMŠATIḤ	Inhale, Upward-Facing Dog
20	VIMSATIH	Exhale, Downward-Facing Dog
TIRYANG MUKHAIKAPĀDA PASCHIMATĀNĀSANA (20 MOVEMENTS)
7	SAPTA	Inhale, jump through, right knee forward
8	ASTAU	Exhale, fold
9	NAVA	Inhale, look up
		Exhale
10	DASA	Inhale, lift up
11	EKĀDASA	Exhale, jump back, Chaturanga
12	DUADASA	Inhale, Upward-Facing Dog
13	TRAYODASA	Exhale, Downward-Facing Dog
14	CATURDASA	Inhale, jump through, left knee forward
15	PANCADASA	Exhale, fold
16	SODASA	Inhale, look up
		Exhale
17	SAPTADASA	Inhale, lift up
18	ASTAUDASA	Exhale, jump back, Chaturanga
19	EKUNAVIMŠATIḤ	Inhale, Upward-Facing Dog
20	VIMSATIH	Exhale, Downward-Facing Dog
JĀNU SIRṢĀSANA A (20 MOVEMENTS)
7	SAPTA	Inhale, jump through, right foot in
8	ASTAU	Exhale, fold
9	NAVA	Inhale, look up
		Exhale
10	DASA	Inhale, lift up
11	EKĀDASA	Exhale, jump back, Chaturanga
12	DUADASA	Inhale, Upward-Facing Dog
13	TRAYODASA	Exhale, Downward-Facing Dog
14	CATURDASA	Inhale, jump through, left foot in
15	PANCADASA	Exhale, fold
16	SODASA	Inhale, look up
		Exhale
17	SAPTADASA	Inhale, lift up
18	ASTAUDASA	Exhale, jump back, Chaturanga
19	EKUNAVIMŠATIḤ	Inhale, Upward-Facing Dog
20	VIMSATIH	Exhale, Downward-Facing Dog
JANU SİRŞASANA B (20 MOVEMENTS)
7	SAPTA	Inhale, jump through, right foot in
8	ASTAU	Exhale, fold
9	NAVA	Inhale, look up
		Exhale
10	DASA	Inhale, lift up
11	EKĀDASA	Exhale, jump back, Chaturanga
12	DUADASA	Inhale, Upward-Facing Dog
13	TRAYODASA	Exhale, Downward-Facing Dog
14	CATURDASA	Inhale, jump through, left foot in
15	PANCADASA	Exhale, fold
16	SODASA	Inhale, look up
		Exhale
17	SAPTADASA	Inhale, lift up
18	ASTAUDASA	Exhale, jump back, Chaturanga
19	EKUNAVIMŠATIḤ	Inhale, Upward-Facing Dog
20	VIMSATIH	Exhale, Downward-Facing Dog
JANU SIRṢĀSANA C (20 MOVEMENTS)
7	SAPTA	Inhale, jump through, right foot in
8	ASTAU	Exhale, fold
9	NAVA	Inhale, look up
		Exhale
10	DASA	Inhale, lift up
11	EKĀDASA	Exhale, jump back, Chaturanga
12	DUADASA	Inhale, Upward-Facing Dog
13	TRAYODASA	Exhale, Downward-Facing Dog
14	CATURDASA	Inhale, jump through, left foot in
15	PANCADASA	Exhale, fold
16	SODASA	Inhale, look up
		Exhale
17	SAPTADASA	Inhale, lift up
18	ASTAUDASA	Exhale, jump back, Chaturanga
19	EKUNAVIMŠATIḤ	Inhale, Upward-Facing Dog
20	VIMSATIH	Exhale, Downward-Facing Dog
MARICHASANA A (20 MOVEMENTS)
7	SAPTA	Inhale, jump through, right knee up
8	ASTAU	Exhale, fold
9	NAVA	Inhale, look up
		Exhale
10	DASA	Inhale, lift up
11	EKĀDASA	Exhale, jump back, Chaturanga
12	DUADASA	Inhale, Upward-Fasing Dog
13	TRAYODASA	Exhale, Downward-Facing Dog
14	CATURDASA	Inhale, jump through, left knee up
15	PANCADASA	Exhale, fold
16	SODASA	Inhale, look up
		Exhale
17	SAPTADASA	Inhale, lift up
18	ASTAUDASA	Exhale, jump back, Chaturanga
19	EKUNAVIMŠATIḤ	Inhale, Upward-Facing Dog
20	VIMSATIH	Exhale, Downward-Facing Dog
MARICHASANA B (20 MOVEMENTS)
7	SAPTA	Inhale, jump through, left foot in, right knee up, bind
8	ASTAU	Exhale, fold
9	NAVA	Inhale, look up
		Exhale
10	DASA	Inhale, lift up
11	EKĀDASA	Exhale, jump back, Chaturanga
12	DUADASA	Inhale, Upward-Facing Dog
13	TRAYODASA	Exhale, Downward-Facing Dog
14	CATURDASA	Inhale, jump through, right foot in, left knee up, bind
15	PANCADASA	Exhale, fold
16	SODASA	Inhale, look up
		Exhale
17	SAPTADASA	Inhale, lift up
18	ASTAUDASA	Exhale, jump back, Chaturanga
19	EKUNAVIMŠATIḤ	Inhale, Upward-Facing Dog
20	VIMSATIH	Exhale, Downward-Facing Dog
MARICHASANA C (16 MOVEMENTS)
7	SAPTA	Inhale, jump through
		Exhale, take posture twist to the right
8	ASTAU	Inhale, lift up
9	NAVA	Exhale, jump back, Chaturanga
10	DASA	Inhale, Upward-Facing Dog
11	EKĀDASA	Exhale, Downward-Facing Dog
12	DUADASA	Inhale, jump through
		Exhale, take posture twist to the left
13	TRAYODASA	Inhale, lift up
14	CATURDASA	Exhale, jump back, Chaturanga
15	PANCADASA	Inhale, Upward-Facing Dog
16	SODASA	Exhale, Downward-Facing Dog
MARICHASANA D (16 MOVEMENTS)
7	SAPTA	Inhale, jump through
		Exhale, left foot lotus right, knee up, twist right, bind hands
8	ASTAU	Inhale, lift up
9	NAVA	Exhale, jump back, Chaturanga
10	DASA	Inhale, Upward-Facing Dog
11	EKĀDASA	Exhale, Downward-Facing Dog
12	DUADASA	Inhale, jump through
		Exhale, right foot lotus left knee up, twist left, bind hands
13	TRAYODASA	Inhale, lift up
14	CATURDASA	Exhale, jump back, Chaturanga
15	PANCADASA	Inhale, Upward-Facing Dog
16	SODASA	Exhale, Downward-Facing Dog
NAVASANA (11 MOVEMENTS)
7	SAPTA	Inhale, jump through, legs up, reach forward
8	ASTAU	Inhale, lift up
		repeat SAPTA ASTAU 5 times
9	NAVA	Exhale, jump back, Chaturanga
10	DASA	Inhale, Upward-Facing Dog
11	EKĀDASA	Exhale, Downward-Facing Dog
BHUJAPIDASANA (13 MOVEMENTS)
7	SAPTA	Inhale, jump around hands, cross feet
8	ASTAU	Exhale, fold chin down
9	NAVA	Inhale, lift up
		Exhale, Bakasana
10	DASA	Inhale, lift up
11	EKĀDASA	Exhale, jump back, Chaturanga
12	DUADASA	Inhale, Upward-Facing Dog
13	TRAYODASA	Exhale, Downward-Facing Dog
SUPTA KŪRMĀSANA (14 MOVEMENTS)
7	SAPTA	Inhale, jump back, Kurmasana
8	ASTAU	Exhale, take arms back
9	NAVA	Cross feet
10	DASA	Inhale, lift up with both legs behind the head and look up
		Exhale, Bakasand
11	EKĀDASA	Inhale, lift up
12	DUADASA	Exhale, jump back, Chaturanga
13	TRAYODASA	Inhale, Upward-Facing Dog
14	CATURDASA	Exhale, Downward-Facing Dog
GARBHA PINDASANA (13 MOVEMENTS)
7	SAPTA	Inhale, jump through, take Dandasana
8	ASTAU	Exhale, take lotus, arms through, take face
9	NAVA	Exhale, roll in circles (inhale up, exhale down)
KUKKUTASANA (13 MOVEMENTS)
9	NAVA	Inhale, lift up, take Kukkutasana
		Exhale, down, release arms
10	DASA	Inhale, lift up
11	EKADASA	Exhale, jump back, Chaturanga
12	DUADASA	Inhale, Upward-Facing Dog
13	TRAYODASA	Exhale, Downward-Facing Dog
BADDHA KONASANA (13 MOVEMENTS)
7	SAPTA	Inhale, jump through, feet together
8	ASTAU	Exhale, fold, chest forward (A)
9	NAVA	Inhale, up
10	DASA	Exhale, fold, head down (B)
11	EKĀDASA	Inhale, up
		Exhale
12	DUADASA	Inhale, lift up
13	TRAYODASA	Exhale, jump back, Chaturanga
14	CATURDASA	Inhale, Upward-Facing Dog
15	PANCADASA	Exhale, Downward-Facing Dog
UPAVIṢTHA KOŅĀSANA (14 MOVEMENTS)
7	SAPTA	Inhale, jump through, hold feet
8	ASTAU	Exhale, fold
		Inhale, look up
9	NAVA	Exhale
		Inhale, lift up, look up
10	DASA	Exhale
11	EKĀDASA	Inhale, lift up
12	DUADASA	Exhale, jump back, Chaturanga
13	TRAYODASA	Inhale, Upward-Facing Dog
14	CATURDASA	Exhale, Downward-Facing Dog
SUPTA KOŅASANA (14 MOVEMENTS)
7	SAPTA	Inhale, jump through
		Exhale, lie down
8	ASTAU	Inhale, legs up, take toes
9	NAVA	Inhale, roll up, hold
		Exhale, down
10	DASA	Inhale, look up
		Exhale
11	EKĀDASA	Inhale, lift up
12	DUADASA	Exhale, jump back, Chaturanga
13	TRAYODASA	Inhale, Upward-Facing Dog
14	CATURDASA	Exhale, Downward-Facing Dog
SUPTA PADANGUSTHASANA (26 movements)
7	SAPTA	Inhale, jump through
		Exhale, lie down
8	ASTAU	Inhale, right leg up, take toe
9	NAVA	Exhale, fold
10	DASA	Inhale, head down
11	EKÁDASA	Exhale, externally rotate right leg to the side, look left
12	DUADASA	Inhale, leg to the front
13	TRAYODASA	Exhale, fold
14	CATURDASA	Inhale, head down only
15	PANCADASA	Exhale, leg down
16	SODASA	Inhale, left leg up, hold toe
17	SAPTADASA	Exhale, fold
18	ASTAUDASA	Inhale, head down
19	EKUNAVIMSATIḤ	Exhale, externally rotate left leg to the side, look right
20	VIMSATIH	Inhale, leg to the front
21	EKAVIMSATIḤ	Exhale, fold
22	DUAVIMSATIḤ	Inhale, head down
23	TRAYOVIMSATIḤ	Exhale, leg down
24	CATURVIMSATIH	Inhale, Chakrasana
		Exhale, Chaturanga
25	PANCAVIMSATIḤ	Inhale, Upward-Facing Dog
26	ŞATVIMSATIḤ	Exhale, Downward-Facing Dog
UBHAYA PADANGUSTHASANA (13 MOVEMENTS)
7	SAPTA	Inhale, jump through
		Exhale, lie down
8	ASTAU	Inhale, legs up
		Exhale, take toes
9	NAVA	Inhale, roll up, look up
		Exhale, down
10	DASA	Inhale, lift up
11	EKADAŠA	Exhale, jump back, Chaturanga
12	DUADASA	Inhale, Upward-Facing Dog
13	TRAYODASA	Exhale, Downward-Facing Dog
URDHVA MUKHA PASCIMATANASANA (15 MOVEMENTS)
7	SAPTA	Inhale, jump through
		Exhale, lie down
8	ASTAU	Inhale, legs up
		Exhale, take feet
9	NAVA	Inhale, roll up, balance with straight arms
10	DASA	Exhale, fold head toward thigh
11	EKADAŠA	Inhale, head up, straight arms
		Exhale, hold the position
12	DUADASA	Inhale, lift up
13	TRAYODASA	Exhale, jump back, Chaturanga
14	CATURADASA	Inhale, Upward-Facing Dog
15	PANCHADASA	Exhale, Downward-Facing Dog












SETU BANDHASANA (13 movements)
7	SAPTA	Inhale, jump through, lie down
8	AŞTAU	Exhale, prepare for the pose with feet out, arms crossed
9	NAVA	Inhale, lift up
10	DASA	Exhale, down
11	EKADAŚA	Inhale, Chakrasana
		Exhale, Chaturanga
12	DUÄDASA	Inhale, Upward-Facing Dog
13	TRAYODAŚA	Exhale, Downward-Facing Dog
PASASANA
7	SAPTA	Inhale, jump forward
		Exhale, twist left
8	ASTAU	Twist right
9	NAVA	Inhale, lift up
10	DASA	Exhale, jump back, Chaturanga Dandasana
11	EKADAŠA	Inhale, Urdhva Mukha Svanasana
12	DUADASA	Exhale, Urdhva Mukha Svanasana
KROUNCĀSANAD
7	SAPTA	Inhale, jump through, bind hands around left foot,
		straight arms
8	ASTAU	Exhale, chin to shin
9	NAVA	Inhale, straight arms
		Exhale
10	DASA	Inhale, lift up
11	EKÁDASA	Exhale, jump back, Chaturanga Dandasana
12	DUADASA	Inhale, Urdhva Mukha Svanasana
13	TRAYODASA	Exhale, Urdhva Mukha Svanasana
14	CATURDASA	Inhale, jump through, bind hands around right foot,
		straight arms
15	PANCADASA	Exhale, chin to shin
16	SODASA	Inhale, straight arms
		Exhale
17	SAPTADASA	Inhale, lift up
18	ASTAUDASA	Exhale, jump back, Chaturanga Dandasana
19	EKUNAVIMSATIḤ	Inhale, Urdhva Mukha Svanasana
20	VIMSATIH	Exhale, Urdhva Mukha Svanasana
SALABHASANA
4	CARVÄRI	Hold, exhale, lower
5	PANCA	Inhale, position A position, five breaths
6	SAT	Inhale, position B, five breaths
7	SAPTA	Inhale, Urdhva Mukha Svanasana
8	ASTAU	Exhale, Urdhva Mukha Svanasana
BHEKASANA
4	CATVÄRI	Hold, exhale, lower
5	PAŃCA	Inhale, take position, five breaths
6	SAT	Inhale, Urdhva Mukha Svanasana
7	SAPTA	Exhale, Urdhva Mukha Svanasana
DHANURASANA
4	CARVĂRI	Hold, exhale, lower
5	PAŃCA	Inhale, take position, five breaths
6	ŞAT	Inhale, Urdhva Mukha Svanasana
7	SAPTA	Exhale, Urdhva Mukha Svanasana
PĀRSVA DHANURASANA
4	CARVÄRI	Hold, exhale, lower
5	PANCA	Inhale, take position, lift up, one breath
6	ŞAT	Exhale, go right, five breaths
7	SAPTA	INHALE, COME UP
8	AṢṬAU	Inhale, come up, five breaths
9	NAVA	Inhale, Urdhva Mukha Svanasana
10	DASA	Exhale, Adho Mukha Svanasana
11	Ekādasa	Exhale, go left, five breaths
USTRĂSANA
7	SAPTA	Inhale, jump forward, hold waist
		Exhale, engage the pelvic floor
		Inhale, prepare by lifting the spine away from the pelvis
8	ASTAU	Exhale, hold heels to enter posture, five breaths
9	NAVA	Inhale, come up, hold waist, exhale
10	DASA	Inhale, lift up
11	EKĀDASA	Inhale, Urdhva Mukha Svanasana
12	DUĀDASA	Exhale, Adho Mukha Svanasana
13	TRAYODASA	Exhale, jump back, Chaturanga Dandasana
LAGHU VAJRASANA
7	SAPTA	Inhale, jump forward, hold waist
		Exhale, engage the pelvic floor
		Inhale, prepare by lifting the spine away from the pelvis
8	ASTAU	Exhale, hold ankles, go back to position, five breaths
9	NAVA	Inhale, come up, hold waist
		Exhale
10	DASA	Inhale, lift up
11	EKADAŚA	Exhale, jump back, Chaturanga Dandasana
12	DUADASA	Inhale, Urdhva Mukha Svanasana
13	TRAYODASA	Exhale, Adho Mukha Svanasana
KAPOTĀSANA
7	SAPTA	Inhale, jump forward, hold waist
		Exhale, engage the pelvic floor
		Inhale, prepare by lifting the spine away from the pelvis
8	ASTAU	Exhale, catch heels, five breaths
10	DASA	Inhale, straight arms, five breaths
		Inhale, come up, hold waist
		Exhale
11	EKADAŚA	Inhale, lift up
12	DUADASA	Exhale, jump back, Chaturanga Dandasana
13	TRAYODASA	Inhale, Urdhva Mukha Svanasana
14	CATURDASA	Exhale, Adho Mukha Svanasana
SUPTA VAJRASANA
7	SAPTA	Inale, jump through, straight legs, sit
8	ASTAU	Padmasana
9	NAVA	Exhale, place your head down, five breaths
		Go up and down three times
		Stay down, five breaths
10	DASA	Inhale, bring your head back up and return to Baddha
		Padmasana
		Exhale, engage the pelvic floor, release your feet
11	EKADAŚA	Inhale, lift your Padmasana up
12	DUADASA	Exhale, jump back, Chaturanga Dandasana
13	TRAYODASA	Inhale, Urdhva Mukha Svanasana
14	CATURDASA	Exhale, Adho Mukha Svanasana
BAKASANA A
7	SAPTA	Inhale, jump forward to squat, prepare
8	ASTAU	Inhale, lift up
9	NAVA	Exhale, jump back, Chaturanga Dandasana
10	DASA	Inhale, Urdhva Mukha Svanasana
11	EKADAŚA	Exhale, Adho Mukha Svanasana
BAKASANA B
7	SAPTA	Inhale, jump to position
8	ASTAU	Inhale, lift up
9	NAVA	Exhale, jump back, Chaturanga Dandasana
10	DASA	Inhale, Urdhva Mukha Svanasana
11	EKADAŚA	Exhale, Adho Mukha Svanasana
BHARADVĀJĀSANA
7	SAPTA	Inhale, jump through, straight legs, sit
8	ASTAU	Take position right side, five breaths
9	NAVA	Inhale, lift up
10	DASA	Exhale, jump back, Chaturanga Dandasana
11	EKÁDASA	Inhale, Urdhva Mukha Svanasana
12	DUADASA	Exhale, Urdhva Mukha Svanasana
13	TRAYODASA	Inhale, jump through, straight legs, sit
14	CATURDASA	Take position left side, five breaths
15	PANCADASA	Inhale, lift up
16	SODASA	Exhale, jump back, Chaturanga Dandasana
17	SAPTADASA	Inhale, Urdhva Mukha Svanasana
18	ASTAUDASA	Exhale, Adho Mukha Svanasana
ARDHA MATSYENDRASANA
7	SAPTA	Inhale, jump through, straight legs, sit
8	ASTAU	Take position right side, five breaths
9	NAVA	Inhale, lift up
10	DASA	Exhale, jump back, Chaturanga Dandasana
11	EKÁDASA	Inhale, Urdhva Mukha Svanasana
12	DUADASA	Exhale, Urdhva Mukha Svanasana
13	TRAYODASA	Inhale, jump through, straight legs, sit
14	CATURDASA	Take position left side, five breaths
15	PANCADASA	Inhale, lift up
16	SODASA	Exhale, jump back, Chaturanga Dandasana
17	SAPTADASA	Inhale, Urdhva Mukha Svanasana
18	ASTAUDASA	Exhale, Adho Mukha Svanasana
EKA-PADA SİRŞASANA
7	SAPTA	Inhale, jump around right side
8	ASTAU	Exhale, fold forward, hold wrist, five breaths
9	NAVA	Inhale, come up, prayer hands
		Exhale
10	DASA	Inhale, lift up, chin to shin
11	EKÁDASA	Exhale, jump back, Chaturanga Dandasana
12	DUADASA	Inhale, Urdhva Mukha Svanasana
13	TRAYODASA	Exhale, Adho Mukha Svanasana
14	CATURDASA	Inhale, jump around left side
15	PAÑCADASA	Exhale, fold forward, five breaths
16	SODASA	Inhale, come up, prayer hands
		Exhale
17	SAPTADASA	Inhale, lift up, chin to shin
18	AŞṬAUDASA	Exhale, jump back, Chaturang Dandasana
19	EKUNAVIMŚATIH	Inhale, Urdhva Mukha Svanasana
20	VIMSATIḤ	Exhale, Adho Mukha Svanasana
DVI PADA SIRȘĂSANA
7	SAPTA	Inhale, jump legs around, legs behind head, five breaths
8	ASTAU	Inhale, lift up, five breaths
9	NAVA	Bakasana
10	DASA	Exhale, jump back, Chaturanga Dandasana
11	EKÁDASA	Inhale, Urdhva Mukha Svanasana
12	DUADASA	Exhale, Adho Mukha Svanasana
YOGANIDRASANA
7	SAPTA	Inhale, jump through, lie down
8	ASTAU	Legs behind head, five breaths
9	NAVA	Inhale, Chakrasana, land in Chaturanga Dandasana
10	DASA	Inhale, Urdhva Mukha Svanasana
11	EKÁDASA	Exhale, Adho Mukha Svanasana
TITTIBHASANA
7	SAPTA	4 Inhale, Tittibhasana A, five breaths
8	ASTAU	Tittibhasana B, bind hands around back, straight legs, five
		breaths
9	NAVA	Walk forward five times, walk back five times
10	DASA	Fingers around ankles, five breaths
10	DASA	Inhale, lift up, Tittibhasana A
11	EKÁDASA	Exhale, Bakasana
12	DUADASA	Exhale, jump back, Chaturanga Dandasana
13	TRAYODASA	Inhale, Urdhva Mukha Svanasana
14	CATURDASA	Exhale, Adho Mukha Svanasana
PINCA MAYŪRĀSANA
7	SAPTA	Prepare
8	ASTAU	Inhale, lift up, five breaths
9	NAVA	Exhale, jump back, Chaturanga Dandasana
10	DASA	Inhale, Urdhva Mukha Svanasana
11	EKÁDASA	Exhale, Adho Mukha Svanasana
KARANDĀVĀSANA
7	SAPTA	Prepare
8	ASTAU	Lift up, Pinchamayurasana
9	NAVA	Padmasana, lower, five breaths
10	DASA	Inhale, lift up, hold, don’t jump back
11	EKÁDASA	Exhale, jump back, Chaturanga Dandasana
12	DUADASA	Inhale, Urdhva Mukha Svanasana
13	TRAYODASA	Exhale, Adho Mukha Svanasana
14	CATURDASA	Inhale, jump forward, stand up, look up
15	PANCADASA	Exhale, fold forward
		Inhale, return to standing
		Samsthiti
MAYŪRASANA
1	EKAM	Feet hip-width apart, fold forward, open feet, flip hands/wrists,
		look up
2	DVE	Fold forward, head between arms
3	TRINI	Inhale, look up
4	CATVARI	Jump back
5	PANCA	Inhale, take position, five breaths
6	SAT	Inhale, Urdhva Mukha Svanasana
7	SAPTA	Exhale, Adho Mukha Svanasana
8	ASTAU	Inhale, jump forward, look up
9	NAVA	Exhale, fold forward, head between arms
		Inhale, Samsthiti
NAKRĀSANA
1	EKAM	Inhale, lift arms, look up
2	DVE	Exhale, fold forward
3	TRINI	Inhale, look up
4	CATVARI	Jump back, Chaturanga Dandasana, hold
5	PANCA	Jump forward five times, backward five times
6	SAT	Inhale, Urdhva Mukha Svanasana
7	SAPTA	Exhale, Adho Mukha Svanasana
8	ASTAU	Inhale, jump forward, stand up, look up
9	NAVA	Exhale, fold forward
		Inhale, Samsthiti
VATAYANASANA
1	EKAM	Inhale, fold right leg into half-lotus, bind foot with hand
2	DVE	Exhale, fold forward, hands on floor
3	TRINI	Inhale, look up
4	CATVARI	Exhale, jump back, lotus foot off floor
5	PANCA	Inhale, Urdhva Mukha Svanasana
6	SAT	Exhale, Adho Mukha Svanasana
7	SAPTA	Inhale, jump forward, take position right side, five breaths
8	AŞTAU	Inhale, lift up
9	NAVA	Exhale, jump back
10	DASA	Inhale, Urdhva Mukha Svanasana
11	EKADAŚA	Exhale, Adho Mukha Svanasana
12	DUÄDASA	Inhale, jump forward, take position left side, five breaths
13	TRAYODAŚA	Inhale, lift up
14	CATURDAŚA	Exhale, jump back
15	PAÑCADAŚA	Inhale, Urdhva Mukha Svanasana
16	SODASA	Exhale, Adho Mukha Svanasana
17	SAPTADASA	Inhale, jump forward, look up, bind left foot with hand
18	AṢṬAUDASA	Exhale, fold foward
19	EKUNAVIMŚATIḤ	Inhale, look up
20	VIMSATIḤ	Exhale, stand up
		Inhale, Samsthiti
PARIGHASANA
1	EKAM	Inhale, lift arms, look up
2	DVE	Exhale, fold forward
3	TRINI	Inhale, look up
4	CATVARI	Jump back, Chaturanga Dandasana
5	PANCA	Inhale, Urdhva Mukha Svanasana
6	SAT	Exhale, Adho Mukha Svanasana
7	SAPTA	Inhale, jump through, straight legs, sit
8	AŞTAU	Inhale, hands to waist
		Exhale to posture, bend right knee, lean left
9	NAVA	Inhale, hands to waist
		Exhale
10	DASA	Inhale, lift up
11	EKADAŚA	Exhale, jump back, Chaturanga Dandasana
12	DUÄDASA	Inhale, Urdhva Mukha Svanasana
13	TRAYODAŚA	Exhale, Adho Mukha Svanasana
14	CATURDAŚA	Inhale, jump through, straight legs
		Exhale
15	PAÑCADAŚA	Inhale, hands to waist
		Exhale into posture, bend left, lean right
16	SODASA	Inhale, hands to waist
		Exhale
17	SAPTADASA	Inhale, lift up
18	AṢṬAUDASA	Exhale, jump back, Chaturanga Dandasana
19	EKUNAVIMŚATIḤ	Inhale, Urdhva Mukha Svanasana
20	VIMSATIḤ	Exhale, Adho Mukha Svanasana
GOMUKHASANA
7	SAPTA	Inhale, jump through, straight legs, sit
		Take position right side, five breaths
8	AṢṬAU	Lift arms, five breaths
9	NAVA	Inhale, lift up
10	DASA	Exhale, jump back, Chaturanga Dandasana
11	EKADAŚA	Inhale, Urdhva Mukha Svanasana
12	DUÄDASA	Exhale, Urdhva Mukha Svanasana
13	TRAYODAŚA	Inhale, jump through, straight legs, sit
		Take position left side, five breaths
14	CATURDAŚA	Lift arms, five breaths
15	PAÑCADAŚA	Inhale, lift up
16	SODASA	Exhale, jump back, Chaturanga Dandasana
17	SAPTADASA	Inhale, Urdhva Mukha Svanasana
18	AṢṬAUDASA	Exhale, Adho Mukha Svanasana
SUPTA URDHVA PADA VAJRASANA
7	SAPTA	Inhale ump through, lie down
8	AŞTAU	Lift legs, right half-lotus, bind foot to hand
		Exhale
9	NAVA	Inhale, roll up, twist right, five breaths
10	DASA	Inhale, lift up
11	EKADAŚA	Exhale, jump back
12	DUÄDASA	Inhale, Urdhva Mukha Svanasana
13	TRAYODAŚA	Exhale, Adho Mukha Svanasana
14	CATURDAŚA	Inhale, jump through, lie down
15	PAÑCADAŚA	Lift legs, left half-lotus, bind foot to hand
		Exhale
16	SODASA	Inhale, roll up, twist left, hold for five breaths
17	SAPTADASA	Inhale, lift up
18	AṢṬAUDASA	Exhale, jump back to Chaturanga Dandasana
19	EKUNAVIMŚATIḤ	Inhale, Urdhva Mukha Svanasana
20	VIMSATIḤ	Exhale, Adho Mukha Svanasana
MUKTA HASTA SIRSASANA A
7	SAPTA	Prepare
8	AṢṬAU	Inhale, lift up
9	NAVA	Exhale, jump back, Chaturanga Dandasana
10	DASA	Inhale, Urdhva Mukha Svanasana
11	EKADAŚA	Exhale, Adho Mukha Svanasana
MUKTA HASTA SİRŞĂSANA B
7	SAPTA	Prepare
8	AṢṬAU	Inhale, lift up
9	NAVA	Exhale, jump back, Chaturanga Dandasana
10	DASA	Inhale, Urdhva Mukha Svanasana
11	EKADAŚA	Exhale, Adho Mukha Svanasana
MUKTA HASTA SĪRȘĂSANA C
7	SAPTA	Prepare
8	AṢṬAU	Inhale, lift up
9	NAVA	Exhale, jump back, Chaturanga Dandasana
10	DASA	Inhale, Urdhva Mukha Svanasana
11	EKADAŚA	Exhale, Adho Mukha Svanasana
BADDHA HASTA SIRṢASANA A
7	SAPTA	Prepare
8	AṢṬAU	Inhale, lift up
9	NAVA	Exhale, jump back, Chaturanga Dandasana
10	DASA	Inhale, Urdhva Mukha Svanasana
11	EKADAŚA	Exhale, Adho Mukha Svanasana
BADDHA HASTA SIRṢĀSANA B
7	SAPTA	Prepare
8	AṢṬAU	Inhale, lift up
9	NAVA	Exhale, jump back, Chaturanga Dandasana
10	DASA	Inhale, Urdhva Mukha Svanasana
11	EKADAŚA	Exhale, Adho Mukha Svanasana
BADDHA HASTA SIRSASANA C
7	SAPTA	Prepare
8	AṢṬAU	Inhale, lift up
9	NAVA	Exhale, jump back, Chaturanga Dandasana
10	DASA	Inhale, Urdhva Mukha Svanasana
11	EKADAŚA	Exhale, Adho Mukha Svanasana
BADDHA HASTA SIRŞĂSANA D
7	SAPTA	Prepare
8	AṢṬAU	Inhale, lift up
9	NAVA	Exhale, jump back, Chaturanga Dandasana
10	DASA	Inhale, Urdhva Mukha Svanasana
11	EKADAŚA	Exhale, Adho Mukha Svanasana
SETU BANDHASANA (13 movements)
7	SAPTA	Inhale, jump through, lie down
8	AŞTAU	Exhale, prepare for the pose with feet out, arms crossed
9	NAVA	Inhale, lift up
10	DASA	Exhale, down
11	EKADAŚA	Inhale, Chakrasana
		Exhale, Chaturanga
12	DUÄDASA	Inhale, Upward-Facing Dog
13	TRAYODAŚA	Exhale, Downward-Facing Dog
ÜRDHVA DHANURASANA (13 movements)
7	SAPTA	Inhale, jump through, lie down
		Exhale, prepare
8	AŞTAU	Inhale, lift up
9	NAVA	Exhale, down
10	DASA	repeat NAVA DASA 3 times
		Inhale, Chakrasana
11	EKADAŚA	Exhale, Chaturanga
12	DUÄDASA	Inhale, Upward-Facing Dog
13	TRAYODAŚA	Exhale, Downward-Facing Dog
PASCHIMATANASANA (14 movements)
7	SAPTA	Inhale, jump through
		Exhale
8	AŞTAU	Inhale, hold feet or wrist, look up
9	NAVA	Exhale, fold
10	DASA	Inhale, look up, lengthen
		Exhale
11	EKADAŚA	Inhale, lift up
12	DUÄDASA	Exhale, jump back, Chaturanga
13	TRAYODAŚA	Inhale, Upward-Facing Dog
14	CATURDASA	Exhale, Downward-Facing Dog
SARVANGASANA (11 movements)
7	SAPTA	Inhale, jump through
		Exhale, lie down
8	AŞTAU	Inhale, lift up
HALASANA (11 movements)
8	ASTAU	Exhale, lower feet, bind
KARNAPIDASANA (11 movements)
8	ASTAU	Exhale, bend knees, bind
ÚRDHVA PADMASANA (12 movements)
9	NAVA	Inhale, take lotus balance
PINDASANA (12 movements)
9	NAVA	Exhale, fold, bind
MATSYASANA (12 movements)
9	NAVA	Exhale, lift up
UTTANA PADASANA (12 movements)
9	NAVA	Inhale, take pose
		Exhale, down
10	DASA	Inhale, Chakrasana
		Exhale, Chaturanga
11	EKADAŚA	Inhale, Upward-Facing Dog
12	DUÄDASA	Exhale, Downward-Facing Dog
SİRŞASANA (11 movements)
7	SAPTA	Exhale, prepare
8	AŞTAU	Inhale, up
9	NAVA	Exhale, halfway down
		Inhale, lift up
10	DASA	Exhale, down
		Balasana s breaths
11	EKADAŚA	Exhale, jump back, Chaturanga
12	DUÄDASA	Inhale, Upward-Facing Dog
13	TRAYODAŚA	Exhale, Downward-Facing Dog
BADDHA PADMASANA/YOGA MUDRĀ (14 movements)
7	SAPTA	Inhale, jump through
8	AŞTAU	Exhale, take pose
9	NAVA	Exhale, fold, yoga mudra
PADMASANA (14 MOVEMENTS)
10	DASA	Inhale, come up, take pose
Uthpluthi (14 MOVEMENTS)
11	EKÁDASA	Inhale, lift up
12	DUADASA	Exhale, jump back, Chaturanga
13	TRAYODASA	Inhale, Upward-Facing Dog
14	CATURDASA	Exhale, Downward-Facing Dog
15	PANCADASA	Inhale, jump forward, look up
16	SODASA	Exhale fold
		Inhale, Samasthiti
1	EKAM	Inhale, arms up
2	DVE	Exhale, fold forward
3	TRINI	Inhale, look up, lengthen
4	CATVARI	Exhale, jump back, Chaturanga
5	PANCA	Inhale, Upward-Facing Dog
6	SAT	Exhale, Downward-Facing Dog
7	SAPTA	Inhale, jump through, lie down, rest
		Final relaxation