阿斯汤加瑜伽图集.doc

1. IN Utkatasana 2. EX Uttanasana 3. IN Uttanasana B 4. EX Chaturanga 5. IN Urdhva Mukha 6. EX Adho Mukha 7. IN Virabhadrasana 8. EX Chaturanga 9. IN Urdhva Mukha 10. EX Adho Mukha Dandasana Shvanasana Shvanasana Dandasana Shvanasana Shvanasana 11. IN Virabhadrasana 12. EX Chaturanga 13. IN Adho Mukha 14. EX Urdhva Mukha 15. IN Uttanasana B 16. EX Uttanasana 17. IN Utkatasana EX Samasthitihi Dandasana Shvanasana 1. IN Urdhva Vrikasana 2. EX Uttanasana 3. IN Uttanasana B 4. EX Chaturanga 5. IN Adho Mukha 6. EX Urdhva Mukha 7. IN Uttanasana B 8. EX Uttanasana 9. IN Urdhva Vrikasana EX Samasthitihi Dandasana Shvanasana Shvanasana Padangusthasana Padahastasana Utthita T rikonasana Paravritta T rikonasana Utthita Pasvakonasana Paravritta Pasvakonasana Prasarita Padottanasana A Prasarita Padottanasana B Prasarita Padottanasana C Prasarita Padottanasana D Parshvottanasana Utthita Hasta Utthita Parsvasahita Ardha Baddha Utkatasana Virabhadrasana A Virabhadrasana B IN EX IN EX IN Padangusthasana Padmottanasana Suryanamaskara A – 9 Vinyasas – 5 times > ASHT ANGA VINY ASA YOGA Primary Series – Y oga Chikitsa (Y oga therapy Fundamental Asanas Primary Series – Y oga Chikitsa Seite 2 > Suryanamaskara B – 17 Vinyasas – 5 times > > > Vinyasa OPENING MANTRA Om / Vande Gurunam charanaravinde / Sandarshita svatmasukuvabodhe / Nishreyase jangalikayamane / Samsara halahala mohashantyai / Abahu Purushakaram / Shankhacakrsi dahrinam / Sahasra sirasam svetam /Pranamami patanjalim / Om Salamba Sarvangasana Halasana Karnapidasana Urdhva Padmasana Pindasana Mathsyasana Uttana Padasana Chakrasana Shirshasana A Ardha Shirshasana Shirshasana B Balasana Finishing Asanas > Entry > IN roll up EX Urdhva Mukkha Setu Bandhasana Chakrasana Urdhva Danurasana 3 times Chakrasana Paschimattanasana Paschimattanasana Upavishta Konasana A Upavishta Konasana B Supta Konasana A IN roll up EX land Supta Padangushtasana Supta Parsvasahita Chakrasana IN roll up Ubhaya Padangushtasana Kurmasana Su