Hatha Yoga-awakening kundalini Shakti

by Tirtha Acharya | Mar 24, 2017 | Yoga

Hatha is a Sanskrit word which means ‘forceful’ or ‘willful’. The yoga which emphasizes the forceful or willful practice of yoga is called Hatha yoga in general sense. However, Hatha Yoga absorbs the deeper meaning. Hatha also has been defined as ha which represents prana, the vital force whereas tha represents mind, the mental energy. In other word, it can be stated that hath yoga is the practice which unites and harmonizes the mental and pranic energy.

Hatha Yoga is mainly focused on awakening the kundalini Shakti, the dormant force coiled at the base of the spine. Hatha also has been formulated as the combination of sun, the Pingala and the moon, the Ida. The former denotes the active and hot whereas the latter connotes receptive and cool.

The union of Ida and Pingala energy channels with Sushumna nadi at Ajna chakra (third eye) leads the energy flow at the top of the head i.e. crown chakra. When the kudalini Shakti reaches at the crown chakra, the state of yoga occurs.

In this manner, hatha yoga is mainly concerned on how to activate the Kundalini Shakti. When it gets activated and reaches at the top of the head, the state no longer remains as Hatha Yoga. It rather is realized as a yoga.

The reference of Hath yoga goes back to thousands years. However, in practice and documents it has been stated in the books like Hatha Yoga Pradipika, Goraksha Samhita, Hatharatnavali and Gherand Samhita which dates back as early as 6^th century to 15^th century AD.

Nevertheless, the miniscule reference of Hatha Yoga also has been mentioned to be found in the Holy Scriptures such as Upanishads and Puranas along with Srimada Bhagvada which records the era of 6^th century BC. It means to say that Hatha Yoga has been practicing since epochs.

It has also been engraved that the practice of Hatha Yoga also can be found in the pre-Colombian culture of South America. The carvings of yoga figures in the rocks has been discovered. Ultimately, the practice of Hatha Yoga has predominantly been inherited to India and Nepal.

Hatha Yoga contains and comprises of many aspects of yoga. It consists of shatkarma, asanas, pranayama and meditation. All the practices which are based on asanas come under Hatha Yoga irrespective of their glamorous and appealing names hung behinds certain asana practices.  The number of yoga style has been developed and practiced all around the word.

Whether they focus on intensive vinyasa flow or they allow the gentle and slow-paced process of yoga, they have been conducting one aspect of Hatha Yoga. Generally, it is believed that yoga equals asana. It is one factor of Yoga which has been synonymized as yoga itself. Indeed, it is the part of Hatha Yoga.

In this regard, any system of yoga practice which basically concerns on physical postures and movements can be categorized as Hatha Yoga.

Even though meditation has been regarded as the higher state of yoga practice, one has to bring balance and harmony with one’s body and mind through the practice of yoga asanas earlier to any practice which directly focuses on meditation.

Before starting the practice of yoga asana one is recommended to apply the shatkarma in one’s life to cleanse the body and prepare it for the practice of asana and pranayama. When one has healthy body, balanced mind and the practice of pranayama, the journey of meditation gets started. According to Hatha Yoga, shatkarma, asana, pranayama, mantra chanting and meditation are the process to lead the path of yoga.

Since 20^th century, yoga has evolved dramatically in the western world. The popularity of yoga to the western world has been inferred to the practice of physical postures. In every yoga schools, you could find different names and styles of yoga. Until and unless they prioritizes and establishe their base on physical postures, they are the product of one seed that is Hatha Yoga.

Ashtanga Vinyasa Yoga, Shivananda Yoga, Iyengar Yoga, Hot Yoga, Power Yoga, Bikram Yoga, Kundalini Yoga, Yin Yoga etc all are indeed the part and portion of Hatha yoga. The origin of all these yoga style relates to the system of Hatha Yoga. Nevertheless, the name Hatha Yoga has been correlated as a practice which relies on slow, gentle, and calm way of practice.

The practice which has no sequence and no flow rather stretch and longer stay in the same pose has been proceeded that has been understood as  Hatha Yoga. When you hear the term Hatha Yoga, the instant picture comes in our mind is about slow-paced and simple yoga asana.

Indeed, we should not get mistaken about the fact that even though pace may be slow, the asana practices in this style are definitely strenuous and rigorous which without any doubt begs your strength and stability. The only flexibility it has carried is that Hatha yoga which we simply remember offers various level of practices in accordance to the capacity and ability of a practitioner.

The first and foremost aspect of Hatha Yoga is shatkarma which takes in Neti, Dhauti, Nauli, Vasti, Kapalabhati and Tratak. These six actions are advised to practice to cleanse the body which would be helpful to bring the harmony while practicing asana and pranayama later on. One is recommended to apply the practice of shatkarma so that one gets maximum benefits from the yoga practice.

Our physical existence has also to be respected and regarded beautifully before even jumping to the area of physical movements, mind and breathing. The physical postures then are practiced which grants the coordination and cooperation of body with mind.  Physical postures with certain flow of breathing helps one to establish the prosperous condition of body.

When one becomes stable enough at least physically to maintain the body, then practice of breathing gets started which leads one to harmonize the mind with body. As soon as the practice of breathing is regulated, it provides the cleansing in energy channels and subtle parts of the body.

Then one can start the journey of higher practice that is called meditation. Hatha Yoga in this sense deals with very practical matter which can be the hindrance and obstacle in our day to day life to continue the journey of yoga. Without maintaining harmony and health of the body one is not expected to progress in the way of yoga.

Therefore, Hatha yoga in the very beginning of yoga journey asks one to think about physical body and its steadiness and strength before commencing to the internal and advanced state of practice.

Why 200 Hours Yoga Teacher Training at Nepal Yoga Home ?

by Tirtha Acharya | Mar 12, 2017 | Yoga

With the thriving expansion and popularity of Yoga in recent years than anytime else in the history of Yoga, it has been the talk of town and matter of research and interest not only to the people of yogic quest but also to the people who are hectic and indulged in their day to day life activities for progress, success and achievement in their career and betterment in life-style.

Ranging from general practitioners who have little knowledge to an enthusiast who has deep sense of feeling to continue yoga career as a teacher, 200 Hours Yoga Teacher Training Course can be boon and turning point of life. All we need is the passion and enthusiasm to indulge into this blissful world of yoga.  Having stated that, 200 Hours Yoga Teacher Training is one of the most attained courses in Nepal Yoga Home.

Since Nepal Yoga Home backs the long and pioneering history in the field of international Yoga teacher training in Nepal, 200 Hours Yoga Teacher Training Course can be one of the best choices for your inner engineering and enhancement combining the yoga endeavor in your life. The reasons which may allures and entice to join the 200 Hours Yoga Teacher Training at Nepal Yoga Home may be various as it has innumerable qualities and attributes to offer and share to the yoga fraternity.

Naturally Blessed

When the issue comes about the yoga and spirituality, we would definitely long for the natural place where we can enjoy the beauty of nature along with the thrilling and life-changing practice and learning on yoga. During your stay at Nepal Yoga Home for 200 Hours Yoga Teacher Training Course, you would feel the close connection with your inner self by the continuous sadhana on the one hand.

On the other the proximity of the greenery jungle, hills and amazing landscape around would enthrall you. Because of its blessing of the nature, the ambitious and strenuous path of yoga can be more interesting and exciting while you would participate in 200 Hours Yoga Teacher Training Course at Nepal Yoga Home.

Authentic and In-depth Understanding of Yoga

Participating in a 200 Hours Teacher Training Course can be a matter of access to anyone who can pay certain amount of money with his/her interest in yoga. However, taking the journey of yoga means you would expect authentic and profound understanding and education of yoga in the form of attainment of knowledge as the return of money you invest.

Definitely, you would get such authentic schools anywhere. What we mean to say is that Nepal Yoga Home has been offering the teaching of yoga with life-changing and soul-inspiring manner. The founder himself being the experienced and highly intellectual yogi and a teacher, the information and ideas you would receive at Nepal Yoga Home would strengthen your yogic path making internally persevered and dedicated.

Moreover, it would not be exaggerated if we mention that Nepal Yoga Home has root connection with the yoga and spirituality as these are the product of Veda, Upanishads, Bhagavad Gita, Mahabharata and many more which are the Holy Scriptures connected with the country, religion, and family the founder himself belongs.

Different Yoga Style

As far as yoga asana is concerned, Nepal Yoga Home offers multiple options and styles of yoga for 200 Hours Yoga Teacher Training Course. Even though you would want to expect and long for single style of yoga, 200 Hours Yoga Teacher Training Course has been made generous to include different style of yoga such as research base Hatha yoga, Sivanada Yoga, and traditional  Ashtanga Yoga, Iyengar yoga, Restorative yoga.

Following the most popular version of yoga tradition and its practice, Nepal Yoga Home has been always open and sincere to grant the best output to the yoga enthusiasts and trainees. Moreover, 200 Hours Yoga Teacher Training Course includes yoga detox, Patanjali Yoga Sutras, Yoga Philosophy, Pranayama, Meditation, Mudra, Bandhas and Mantra Chanting which makes the course more inclusive and expansive. In addition to aforementioned subjects of study, 200 Hours Yoga Teacher Training Course also avails the basic study of Ayurveda, Naturopathy and Yoga anatomy.

Yogic Environment

If you are wondering how the yogic environment would be, you may once visit with the determination and planning to join in 200 Hours Yoga Teacher Training Course with the best hope and enthusiasm not only grasp the certificate but also have unforgettable and blissful environment of yogic life-style. The simplicity of the people you meet at Nepal Yoga Home whether they would be teachers or any staffs or family members of the Nepal Yoga Home, you would find them cool and cordial towards you.

The bustling and hustling atmosphere would be away from your arena that you would rarely get disturbed by the crowd and chaotic metropolitan environment. You would rather feel and experience the serene and tranquil atmosphere which would be the time to travel into your inner-self and make the journey vigorous and vital into your own internal world.

As we’ve already being overindulged and overwhelmed by the external affairs in our life, family and society, perhaps your few weeks of time as 200 Hours Yoga Teacher Training Course would not only harness the promising chapter of your life but also offer you the environment to make it worthy of living and experiencing.

Practical Teaching Environment

Yoga is one of the most inherent and inter-linked aspect to human life. Being such extremely close subject matter, it’s always important to follow the practical teaching and learning. Basically, yoga deals with our life. Considering the significance of yoga, Nepal Yoga Home offers practical and realistic learning to the participant of 200 Hours Yoga Teacher Training Course. Furthermore, yoga is not the thing that we are just supposed to know on theory.

As a matter of fact, it has concerned to the real-world and hands-on aspect of our life that we have to deal with as a human being. That’s why, the teaching should be practical to gain and grasp the thing you want experience as a yogi. As a 200 Hours Yoga Teacher Training Trainee you will experience the practical teaching environment at Nepal Yoga Home.

To be a qualified Registered Yoga Alliance Teacher

Since Nepal Yoga Home has certified with the Yoga Alliance of India and USA, 200 Hours Yoga Teacher Training Course will be international yoga alliance certified and will be of worldwide recognition. More than remembering and rotting the sutras and theories, you will be taught postural alignment, benefits of asanas and its contra-indication which matters in daily life.

The 200 Hours Yoga Teacher Training Course at Nepal Yoga Home make you qualified teacher. Your career as a yoga teacher starts from the 200 Hours Yoga Teacher Training Course you would take at Nepal Yoga Home. 200 Hours Yoga Teacher Training Course opens the door to the promising prospect to be a world-class yoga teacher.

Find Yourself

200 Hours  Yoga Teacher Training Course at Nepal Yoga Home would allow you to search your own style of yoga by accumulating the skills and ideas you learn as 200 Hours Yoga Teacher Training Course trainee. Finding the creative style and way of teaching is what Nepal Yoga Home always promotes and inspires to the trainees. Learning different style and technique on yoga you would pop up with your own style of series combining the different asanas.

Indeed, yoga has no hard and fast series to go through unless and until you don’t derail from the certain procedure of warm up, standing, seated, finishing and counter-balance postures except few popular and systematized version of yoga style have their own certain sequences. Therefore, it may be your grand opportunity to grasp the education of yoga and come out with innovative combination not forgetting the basics and counter balances of the yoga postures when the subject comes to yoga asanas.

Worldwide Recognition

One of the most intriguing reasons behind your choice to attain 200 Hours Yoga Teacher Training Course at Nepal Yoga Home can be its worldwide recognition. In addition to its global appreciation it has situated on the Himalayan country Nepal which is also the abode of Lord Shiv, the progenitor of Yoga. The holy and hallowed scenario of Himalayas and natural prosperity Nepal Yoga Home owns the heart of thousands of students all around the world. 200 Hours Yoga Teacher Training Course has international recognition to complement the spell-binding beauty of nature Nepal Yoga Home has been surrounded with.

Divine Land

Nepal is the land of enlightened beings such as Lord Buddhas. It’s the place which always provides sacred feeling of spirituality and inner contentment. Nepal Yoga Home has been blessed with such richness of the spiritual property and statures. The holy land Nepal is sanctified with the Holy Temples, Stupas, Monasteries, and Churches, Mosques as well as affluent culture and tradition.

The lifestyle of the people still has inclined to the divine and supreme power in spite of being affected by the so called modern and sophisticated life-style. Despite of such extravagant cultural influence, Nepal still has preserved the divine state of its precious plateau of yoga and spirituality. In this sacred setting of Nepal Yoga Home yogis have been initiated with different courses and classes.  In this manner, we certainly emphasize that 200 Hours Yoga Teacher Training Course at Nepal Yoga Home can be of immense value and influence in your life.

Ashtanga Vinyasa Primary Series | Ashtanga Vinyasa in Nepal | Ashtanga Vinyasa Yoga Teacher Training

by Tirtha Acharya | Jan 9, 2017 | Yoga

Many people are nowadays attracted towards ashtanga vinyasa yoga and Nepal is the best destination for this. You can join Ashtanga vinyasa yoga teacher training and ashtanga vinyasa yoga retreat course in Nepal. In this article, we are giving you a clear view and procedure of each asana on how to do it. Let’s dive into the main topics:

Standing Postures of Ashtanga Vinyasa primary series

1. Padangusthasana ( Big toe Posture)

• You’re in the position of Samasthitih (Equal Standing Posture).
• Make your feet one foot apart. Place your palms on your hip joint. Look up Inhale and back.
• Exhale, bend forward and grab your both big toes by your index and middle fingers along with the support of thumbs.
• Inhale. Make your head up and straighten your hands and look at your third eye.
• Exhale. Bend down as much as possible keeping your knees straight. Crown of your head to the floor and elbows to the sides still grabbing the big toes. Hold in this position for 5-8 breathing.
• Inhale. Slightly head up. You will not come all the way up.

2. Padahasthasana ( Hands Under Feet Posture)

Here is the procedure of 2nd asana ( Padahastasana) of Ashtanga Vinyasa primary series,

• Exhale. Put your palms under feet.
• Inhale. Again make your head up. Straighten your spine while hands under feet. The back of the wrists should touch the floor and the front part of the wrist should touch the toes. Look at the third eye.
• Exhale. Bend down to the floor. Stay in this position for 5-8 breathing.
• Inhale. Come up making the head up straighten your spine.
• Exhale. Put your palms on the waist.
• Inhale. Look up and back.

• Exhale to Samasthitih.

3. Utthitha Trikonasana ( Extended Angle Pose)- Ashtanga Vinyasa Primary series

• At the position of samasthitih. Make your palms together in namaskar mudra.
• Inhale. Lift your right leg up to go to the right and make about three feet apart. Hands to the sides.

• Exhale. Bend to the right side to grab your right big toe by your first two fingers (index and middle) and thumb. Raising your left arms straight up creating the straight line between two hands while bringing counter tension by pulling your left hands up and pushing your right hands down. Drishti should be on the left fingers. Hold on this position for 5-8 breathing.
• Inhale. Come up and hands to sides.
• Exhale. Go to the other sides. Hold your left big toes with your first two fingers and thumb applying the same process as it was implemented on the right side. Stay in this position for 5-8 breathing looking at your right fingers.
• Inhale. Come up and hands to the sides.

4. Parivritta Trikonasana ( Revolving Angle Pose)

• Exhale. Revolve around pulling left hip back. Place your left palms outside of the right foot. Raise your right hands straight up in the same life of left arms. You’re your shoulders moving down and away from the ears. Look at your right fingers. Hold on this position for 5-8 breathing.
• Inhale. Come up. Hands to the sides.
• Exhale. Bend to the other sides putting your right palms outside of the left foot. Take your left straight above the body in the line of right arms. Stay in this position for 5-8 breathing.
• Inhale come up. Hands to the sides.
• Exhale to Samasthitih.

5. Utthitha Parsvakonasana (Extended Side Angle Posture)

The procedure of Utthitha Parsvakonasa of Ashtanga Vinyasa primary series as follows:

• Inhale. Put your palms together in namaskar Mudra. Lift your right leg up and place it about 4 feet apart making parallel to the edge of the mat while left foot inward. Hands to the sides.
• Exhale. Bend your right knee over the ankle. Place your right palms outside of the right foot. Extend your left arms over the head straight forward. Keep your chest facing the ceiling.  Look at your tip of the left fingers.  Remain in this position for 5-8 breathing.
• Inhale. Come up and straighten your legs and hands to the sides.
• Exhale. Go to the other side. The procedure is same it is practiced on the right. Hold on the position the left side for 5-8 breathing.
• Inhale. Come up making your legs straight and hands to the sides.

6. Parivritta Parshvakonasana ( Revolving Side Angle Posture)

• Exhale. Bend your right knee over the ankle. Place your lefts palm outside of the right Foot stretching your ribs and facing your chest to the ceiling. Right palm over the head extended forward. Look at your right fingers. Hold on this position for 5-8 breathing. Deep breathing. Ujjayi breathing.
• Inhale. Come up and straighten your leg keeping hands to the sides.
• Exhale. Bend your left knee over the ankle to hold on the position for another side. Rest of the procedures is as same as it is to the right side. You will also hold on this posture for 5-8 breathing.
• Inhale. Come up. Straighten your legs and hands to the sides.
• Exhale to Samasthitih.

7,8, 9, 10. Prasarita Padottanasana (Wide Stretch Leg Posture) A B C D

&,8,9,10 are the different variation of Prasarita Padottanasana of Ashtanga Vinyasa primary series.

• Jump back or go back. Make your leg four feet apart. Put your palms on your waist. Look up and inhale.
• Exhale. Bend down to the floor and place your palms on the floor. Make the fingers and toes on the same line.
• Inhale. Straighten your spine without leaving the palms off the floor. Look at your third eye.
• Exhale. Bend forward and try to touch your crown of the head on the floor to Prasarita Padottanasana A. Hold on this position for 5-8 breathing.
• Inhale. Look up still palms on the floor.
• Exhale. Come up and place your palms the hip joint.

• Inhale. Look up and back.
• Exhale. Bend down to Prasarita Padottanasana B. Try to touch your crown of the head on the floor. Stay on the posture for 5-8 breathing.
• Inhale. Look up.
• Exhale. Interlock your fingers back and come all the way up.
• Inhale. Look up and back.

• Exhale. Bend down as much as you can to Prasarita Padottanasana C. You can touch your crown of the head on the floor. Remain on this pose for 5-8 breathing.
• Inhale. Come all the way up.
• Exhale. Put your palm on the hip joint.
• Inhale. Look up and back.

• Exhale. Bend down and grab your both big toes by your first two fingers as well as with the support of your thumb.
• Inhale. Look up with your spine straight while holding the toes by your fingers.
• Exhale. Bend forward to Prasarita Padottanasana D. Hold on this pose for 5-8 breathing.

11. Parsvottanasana (Intense Side Stretch Pose)

• Join your palms together on the back in namaskar mudra. Look up. Inhale. Make your leg two feet apart to the right side.
• Exhale. Bend down to touch your shin by your chin. Look at your big toes. Deep breathing. Ujjayi breathing. Hold on this pose for 5-8 breathing.
• Inhale. Come up. Remaining still putting palm together. Turn to the the left side.
• Exhale. Bend down to touch your left shin by your chin. Gaze at your big toes. Hold on the pose for 5-8 breathing.
• Inhale. Come up. Bringing your head up. Look up.
• Exhale. Make your palms apart to come to Samasthitih.

12,13,14,15.  Utthitha Hasta Padangusthasana (Extended Hand to Big Toe Posture) A,  B, C & D

Utthitha Hasta Padangustasana of Ashtanga Vinyasa primary series has 4 variations and the procedure are explained below:

1. Lift your right foot and grab your big toe by your right hand. Inhale. Put your left hand on the waist.
2. Exhale. Straighten your right leg forward.

• Inhale. Look up.
• Exhale. Bend forward to touch your right knee by your nose. If possible go even farther to touch your shin by your chin. Keeping your left legs straight on the ground and right leg straight forward still holding right big toe with first two fingers and thumb. Look at your right toes. Stay in this posture for 5-8 breathing.
• Inhale. Come up. Straight your spine. Look up.
• Exhale. Go to Utthitha Hasta Padangusthasana B. Straight your right leg to the right side. Look over the left shoulder to the far i.e. parshva dristhi. And don’t forget to keep your spine straight even though you look far and stretching your leg.  Hold on this position also for 5-8 breathing.

• Exhale. Bend down to Utthitha Hasta Padangusthasana C. Hold on this position only for one breath.
• Inhale. Bring your right leg front. Keep in straightforward.
• Inhale. Come straight up. Leave your leg straight while toes pointing forward without holding by your first two fingers and thumb. Make your spine straight. Putting your both palms on the hip joints.This is Utthitha Hasta Padangusthasana D. Hold on this position with ujjayi breathing for 5-8 times looking you at the toes.
• Exhale. Put right leg down. Join with left foot and arms straight fingers facing the foot to Samashthitih.
• Then repeat to the other side of Utthitha Hasta Padangusthasana A, B & C.

16. Ardha Baddha Padmottanasana (Half Bound Lotus Posture)

• Inhale. Look up only making the head up and Exhale.
• Exhale. Bend down and place on your left palm on the floor outside of the left foot. Try to touch your chin to the shin. Look at your toes. Stay in this position for 5-8 breathing.
• Place your right foot on the left thigh in half lotus posture. Wrap your right arm around to grab your right big toe with your index, middle, and thumb. Raise your left arms up. Inhale.
• Inhale. Look up again.
• Exhale. Make your left palm off the floor and release your right foot from the left thigh to put on the floor together with left foot to Samasthitih.

17. Utkatasana (Chair Pose)

Utkatsana or chair pose of Ashtanga Vinyasa primary series done in following ways:

• Inhale. Raise your both hands up to Urdha Hastasana. Look at your thumbs.
• Exhale. Bend forward to Utthanasana. Try to touch your chin to the shin. Look at your tip of the nose.
• Inhale. Look up. Ardha Utthanasna.
• Exhale. Jump back to Chaturanga Dandasana.
• Inhale to Urdhva Mukha Shvanasana.
• Exhale to Adho Mukha Shavasana.

• Inhale. Jump forward. Bend your both knees. Raise your both hands up keeping together to Utkatsana. Look at your thumbs. Stay in this position for 5-8 breathing.

18,19. Virabhadrasana (Warrior Posture) A & B of Ashtanga Vinyasa Primary series

• Exhale. Bend forward to Utthanasana. Look at your tip of the nose.
• Inhale. Look up to Ardha Utthansana. Look at your third eye.
• Exhale. Jump back to Chaturanga Dandasana. Look at your tip of the nose.
• Inhale to Urdhva Mukha Shvanasana. Keeping your shoulder away from the ear stretching your spine. Palms on the floor and tucking your pelvic down and legs stretched off the floor with point-toe looking at the third eye.
• Exhale. Bend down to Adho Mukha Shvanasana. Lift your buttock up and keeping legs and arms straight to the ground. Look at your navel center.
• Inhale. Bring your right leg forward and bend knee over the ankle and raise your both hands up to Virabhadrasana. Stretch your palms joining each other. Keep your left leg straight with left heel inward placing both heels on the same line. Look at your thumbs. Hold on this position for 5-8 breathing.
• Exhale. Go to the other side. Repeat the same procedure. Hold again for 5-8 breathing.
• Inhale and exhale keeping your arms to the sides. Go to Virabhadrasana B. Proceed the same side you just completed your Virabhadrasana A posture. Look at your left fingers. Stay on this position for 5-8 breathing.
• Exhale. Turn to the other side. Repeat the same procedure of Virabhadrasana B. After holding for 5-8 breathing release.

Sitting Postures of Ashtanga Vinyasa Primary Series

20. Dandasana

• Place your palms on the side of left foot. Raise your right leg up first and then also lift the left leg up then jump to Chaturanga Dandasana.
• Look up and stretch your spine along with the tip of the toes to neck and head up to Urdhva Mukha Shvanasana.
• Make your buttock high and straighten the arms and legs placing on the ground to Adho Mukha Shvanasana then jump through. While you are on the Downward Facing Dog, you lift your both leg up and enter through two palms to Dandasana.
• Straighten your legs putting together and flex your toes.
• Keep your palms to the side of the body on the floor close to side muscle of the buttock.
• Spine straight and look up.
• Lock your throat putting your chin on the upper part of the chest. Ujjayi breathing. Deep inhalation and exhalation for 5-8 times.
• Release your chin lock. Then exhale. Go to Vinyasa

21, 22, 23. Paschimottanasana  A, B & C -Ashtanga Vinyasa

• Inhale. Lift your body up bending the knee in the lotus posture.
• Exhale. Throw your body back.
• Inhale. Straighten your leg and go to plank position.
• Exhale to Chaturanga Dandasana.
• Inhale to Urdhva Mukha Shvanasana.
• Exhale to Adho Mukha Shvanasana then go through Paschimottanansan. Make your leg straight. Grab your big toes by your first two fingers.
• Inhale. Make your spine straight as much possible while holding the toes with the fingers.
• Exhale. Go to the position. Bend forward. Look at your tip of the nose. Stay in this position for 5-8 breathing.
• Inhale. Look up.
• Exhale. Bend down and hold by your palms outside of the feet to the position again for 5-8 breathing.
• Inhale. Look up.
• Exhale. Release the position.
• Inhale. Look up.
• Exhale. Wind your palms around of the foot to lock your wrist. Then, go to the position to stay 5-8 breathing.
• Inhale. Lift your body up to throw back your leg to Vinyasa.

24. Purvottanasana (East Stretch Posture)

• Exhale to Chaturanga Dandasana.
• Inhale to Urdhva Mukha Shvanasana.
• Exhale to Adho Mukha Shvanasana.
• Inhale. Then go through to Purvottanasana. Stretch your leg and point your toes putting your heel and toes on the ground. Lift your body up
• Exhale. Make your head back with spine straight on the plank position facing your front part of your body to the ceiling. Staying in the position for 5-8 breathing release and go to Vinyasa.

25. Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Forward Bending Posture) of Ashtanga Vinyasa primary series

• Put your right foot on the left thigh in half lotus posture. The left leg should be straight. Bind your right arms around the back to grab right big toe. Look up. Inhale. Raise your left up.
• Exhale. Bend forward. Grab your left big toe by your two left fingers. And touch your chin to shin.  Look at your toes. Stay in this posture called Ardha Baddha Padma Paschimottanasana for 5-8 breathing.
• Release your posture. Inhale. Lift your body up and go to Vinyasa.
• Exhale. Go to another side. Repeat the same procedure on that side. Stay in the position for 5-8 breathing.
• Inhale. Lift your body up placing the palms on the floor, go to Vinyasa.

26. Trianga Mukha Ekpada Paschimottanasana (Three Limbs Facing One leg Forward Bending Posture)

• Bend your right knee. Straight your left leg. Place the right foot close to your buttock. Make your wrist lock by right palms to the left hand. Inhale and look up.
• Exhale. Bend forward to touch your chin to the shin and look at your toes. Stay in this pose for 5-8 breathing.
• Inhale. Lift your body up putting your palms on the floor and go to Vinyasa.

27. Janu Sirasasana A (Head to Knee Posture) -Ashtanga Vinyasa

• Put your right foot into the groin creating the 90-degree angle of your right knee. Make your left leg straight. Raise both hands up making the wrist lock your right palms to the left hand.
• Exhale. Bend forward try to touch your chin to the shin. Look at the toes. Hold on this posture for 5-8 breathing.
• Inhale. Lift your body up still keeping your palms on the floor. Go to Vinyasa.
• Repeat your other side.
• Go to Vinyasa.

28. Janu Sirasasana B (Head to Knee Posture)

• Put your right heel into the groin. Slightly come forward placing your heel into the perineum while positioning your right knee about 70-80 degree angle. Straighten your left leg. Hands over the head to lock your wrist. Look up. Inhale.
• Exhale. Bend forward to touch your chin to the shin. Look at your toes. Ujjayi breathing. Keep yourself in the posture for 5-8 breathing.
• Inhale. Lift your body up. Jump back to Vinyasa.
• Repeat from the other side.
• Go to Vinyasa.

29. Janu Sirasasana C (Head to Knee )

• Bend your right a bit and slide your right arm back of the knee to grab outside of the right big toe. Pull the right foot while bringing toes near the groin to the floor and the heel touching your swadisthan chakra. The Left leg should be straight. By your right knee your try to make the 45-degree angle. Inhale. Raise your both hands up and wrist lock.
• Exhale. Bend forward to touch your shin to the chin. Hold on the posture for 5-8 breathing. Go to Vinyasa.
• Repeat another side. Go to Vinyasa.

30. Marichyasana “A”  of Ashtanga Vinyasa Primary series

• Bend your right knee placing your foot on the ground around the side of your left thigh and left knee. Keep about 4 finger width between the bent foot and thigh of the straight leg. Bind your right arm inside out around to lock your wrist back to with another arm. Inhale. Look up.
• Exhale. Bend forward to touch your shin to the chin. Look at your toes. Hold on this posture for 5-8 breathing. Go to vinyasa.
• Repeat another side. Go to Vinyasa.

31. Marichyasana B

• Place your left foot on the right thigh. Bend your right knee. Wrap your right arm inside out around to the bent knee to lock wrist back with other arms. Inhale. Look up.
• Exhale. Bend down to touch your chin on the ground in front of the left knee. Ujjayi breathing. Stay on the position 5-8 breathing.
• Inhale. Lift your body up and go to Vinyasa.
• Repeat another side. Go to Vinyasa.

32. Marichyasana C

• Bend your right knee. Make your left leg straight. Inhale and raise your left arm up and wrap around the right knee from outside to make a wrist lock with another arm.
• Exhale. Turn your head around to the right and look over the shoulder to Parshva Dristhi. Hold on the posture for 5-8 breathing. Go to Vinyasa.
• Repeat another side. Go to Vinyasa.

33. Marichyasana D

• Put your left foot on the right thigh. Bend your right knee. Inhale and take left arms up to bind around your right knee from outside to lock the wrist of another hand. You also can touch and hook the fingers of both hands.
• Exhale. Turn around to the right side. Look far ahead to Parshva Drishti over your right shoulder. Hold on the position for 5-8 breathing. Go to Vinyasa.
• Repeat another side. Go to Vinyasa.

34. Navasana ( Boat Posture)

The procedure of Navasana posture of Ashtanga Vinyasa primary series is given below:

• From Adho Mukha Shvanasana, you go through to Navasana. Exhale.  Lift your legs up putting your both legs together on the same line of your head. Bring body part up only placing your tailbone on the ground. Arms to the side and straight ahead. Look at your toes. Hold on the position with deep breathing for 5 times.
• Inhale. Make your legs lotus putting right foot above for the first time while you lift your body up still your palms on the floor. Go back not letting legs go down on the floor and go through again to Navasana. Repeat this for 5 times alternating your legs to keep one foot above another.
• Go to Vinyasa after completing your fifth times of Navasana.

35, 36.  Bhujapidasana (Shoulder Pressure Posture) A & B

• From Adho Mukha Shvanasana, jump legs outside of the palms. Inhale. Look up.
• Exhale. Interlock your feet and lift them. Hold on the position for one breathing.  This is Bhujapidasana A.
• Slightly bring your head down to the floor not touching the ground and crossed leg back up. You can’t hold this way, touch your head on the ground still keeping your crossed legs off the ground. Hold on this posture for 5-8 breathing.

37. Tittibhasana (Firefly Posture)

• Go to Vinyasa.
• After one breathing in Tittibhasana, you go to Bakasana. You bring your foot back bending your knee on the armpit possible. Otherwise on the part between your armpit and elbow. Hold on this position for one breathing.

38. Bakasana (Crane Posture) an interesting pose of Ashtanga Vinyasa Primary series

• From Bhujapidasana B, go to Tittibhasana. You keep your legs straight ahead outside of your arms. Toes pointed and look at the toes. Hold on this position for one breathing.

39. Kurmasana (Tortoise Posture)

• Exhale. Slide your arms under both legs. Make your arms and legs straight. Lift your buttock of the ground and try to touch your chin and chest along with shoulder on the ground. Hold on the position for 5-8 breathing.
• Through Adho Mukha Shvanasana, lift your legs up to jump outside of the arms. Sit on the buttock. Inhale. Look up.

40. Supta Kurmasana (Sleeping Tortoise Posture)

• Exhale. Go down and try to touch your chin, chest, and shoulder on the ground. Hold on the position for 5-8 breathing. Put your palms in front of your buttock little wider. Raise your legs straight up to firefly posture (Tittibhasana). Then go to Vinyasa.
• Immediately after your release Kurmasana, inhale and bring your legs to cross each other.

41. Garbha Pindasana (Embryo in the Womb Pose)

• Inhale. Rock and Roll. Roll backwards on the exhale and forwards on the exhale for 9 times.
• Exhale. Slip hands through space between thighs and calves so that arms are through legs up to elbows. Bend arms and place hands in prayer in front of chest, or place chin on palms. Look straight ahead.
• Inhale. Fold legs into lotus putting your right leg first. Bring the feet as high up on the thighs as possible. Push knee close together.

42. Kukkutasana (Rooster Posture)

Procedure for Kukkutasana is as follows:

• Exhale.
• Inhale, roll up, place palms flat on floor still keeping arms through legs, lift bottom and knees off floor and hold on the position. Look at your third eye. Hold on the posture for 5-8 breathing.
• Exhale, release the posture taking hands out putting on the floor. Go to Vinyasa.

43. Baddha Konasana A & B (Bound Angle Posture)

• Inhale, bring feet in towards perineum, hold feet with hands and open soles out to ceiling like a book. Let knees move down towards the floor while opening the hips.
• Exhale. Bring chest towards chest. Sit up straight. Go to Baddha Konasana A. Engage all three bandhas. Look at your tip of the nose. Hold on this position for 5-8 breaths.
• Exhale, try to touch your toes by your forehead. Go to Baddha Konasana B. Look at the nose. Hold on the posture for 5-8 breaths.

44. Upavista Konasana (Seated Angle Posture) A

• Inhale, come through to sitting with legs wide apart holding onto outside edges of both feet. Look up, lift chest.
• Exhale. Bend forward lengthening your spine while bringing your chin, chest and shoulder to floor. Look at your third eye if you’re deep into pose. Otherwise look at your tip of the nose. Stay on the position for 5-8 breathing.

45. Upavista Konasana B (Seated Angle Posture)

• Inhale, lift straight legs still holding onto the outside edges of both feet if possible and sit on the tailbone. Look at your third eye or nose. Hold on for one breath.
• Release the posture. Inhale.
• Exhale. Go to Vinyasa and then lying down.

46. Supta Konasana A (Lying Down Angle Posture) of Ashtanga Vinyasa primary series

• Exhale, Rock back, lift legs over head to floor with legs spread wide, fingers inserted between big toes. Look at the tip of the nose. Remain on the posture for 5-8 breaths.
• Inhale. Rock up. Pause with legs up.

47. Supta Konasana B (Lying Down Angle Posture)

• Exhale, roll over, chin and chest to floor. Land on calf muscles. Look at your third eye or tip of the nose. Hold on the pose for one breath.
• Inhale. Come up.
• Exhale. Jump back to Vinyasa. Then Lie down.

48, 49, 50. Supta Padangusthasana  A, B, & C ( Reclining Big Toe Posture)

• Jump through. Lie down on your back on supine position.
• Inhale. Bring your right leg up holding onto right big toe with first two fingers and thumb of right hand. Leg should be as vertical as possible. Place left hand on left thigh while keeping head down.
• Exhale.
• Inhale. Lift up your torso so chin touch your right knee. Look at your toes. Stay on the posture for 5-8 breaths.
• Exhale. Keep your head down. Take right leg out to the side. Bring heel to floor. Turn head to look over your left shoulder still keeping left hand on left thigh. Make both legs straight. This is Supta Padangusthasana B. Look far to left. Hold on the pose for 5-8 breaths.
• Inhale. Bring your right leg up again.
• Exhale. Stretch in towards the torso still keeping head down on the ground. Hold on the pose for one breath. This is Supta Padangusthasana C.
• Inhale. Release the legs from your fingers.
• Exhale. Lie down on supine posture. Repeat other side. Then go to Chakrasana to Vinyasa.

51, 52. Ubhaya Padangusthasana A & B (Both Big Toe Posture) -Ashtanga Vinyasa

• Inhale. Bring both legs over your head to touch the floor by your toes holding onto big toes with thumbs and first two fingers of each hand, chin to chest. Hold on the posture for one breath.
• Exhale.
• Inhale. Roll up to balance on tailbone and sit bones. Extend arms and legs. Make your head back and look up. Look at your third eye. Stay on the posture for 5-8 breaths.
• Release the pose. Put your palms on the floor. Go first to Vinyasa then to lie down.

53, 54. Urdhva Mukha Paschimottanasana  ( Upward Facing Full Forward Bending Posture)

• Exhale. Bring both legs over your head touching your toes to the floor holding outside of the edge of feet with hands. Hold for one breath.
• Exhale.
• Inhale. Roll up forward and up. Pull chest to thighs. Look at your third eye. Stay on the posture for 5-8 breaths.
• Go to Vinyasa and lie down

55. Setu Bandhasana (Bridge Posture)

• Inhale. Bend knees. Bring feet in towards buttocks keeping your heels together, toes pointed ahead or outwards. Use elbow for support. Lift chest off floor.
• Exhale.
• Inhale. Tuck pelvis and lift hips upward. Roll head creating balance on the head and feet. Look at your third eye. Hold on the posture for 5-8 breaths.
• Exhale. Go back to lying on floor. Bend knees open while coming out of the posture. Go to Chakrasana to lying down.

Finishing Postures of Ashtanga Vinyasa Primary Series

56. Urdhva Dhanurasana (Upward Bow Posture)

• Roll for five times and then come to Dandasana.
• Exhale. Come down with shoulders to floor while making double leg lock.
• Inhale. Lift up into Urdhva Dhanurasana for the last time staying on the pose for 5-8 breaths.
• Exhale. Dome down. Bring your knees to the chest.
• Inhale. Come up into Urdhva Dhanurasana for the second time. Remain for 5-8 breaths.
• Exhale. Bend your knees while bringing feet in towards buttock. Fee should be firmly planted and parallel. Place palms onto floor by ears, making your fingers pointed towards feet.
• Inhale, press up lifting pelvis and straighten your arms and legs. Hand your head, neck long. Look at your third eye. Stay on the position for 5-8 breaths.
• Exhale. Come down with shoulders and then rolling spine down to floor. Repeat three times, resting for a couple of breathes between back bends.

57. Paschimottanasana ( Full Forward Bending Posture)

• Inhale. Head up. Lengthen spine.
• Exhale. Bend forward. Clasp wrist with hand.
• Inhale. Take your arms up. Look up.
• Exhale. Bend fully forward. Look at your tip of the nose or toes. Stay on the pose for 5-10 breaths.
• Inhale. Make your head up and look up between eyebrows.

58. Lie Down

• Lie down on Savasana for 5 breaths. It is the easiest posture of Ashtanga Vinyasa.

59. Salambha Sarbhangasana ( Supported Shoulderstand)- Ashtanga Vinyasa

• Inhale. Raise legs directly over your head while supporting back with arms and hands. If you can make, make your elbows together. Look at the toes. Stay on the posture for 5-8 breaths.
• Exhale. Lift legs over your head touching your toes to the floor. Place hands on back as close to shoulders as possible. Bring elbows in towards each other with chin to chest.
• Inhale. Lift legs upward from lying down position.

60. Halasana (Plow Posture)

• Exhale. Brings legs over your head to touch the floor. Make feet together with pointed toes. Interlock your fingers behind back and brings hands to floor. Keep your spine straight. Look at the tip of the nose. Hold on the posture for 5-10 breaths.

61. Karnapidasana (Ear Pressure Posture)

• Exhale. Bring knees to floor by ears. Press the knees into ears and down to the floor. Keep hands to floor behind back, spine lengthens over. Look at the tip of the nose. Hold on the posture for 5-10 breaths.

62. Urdhva Padmasana ( Upward Lotus)- Ashtanga Vinyasa

• Inhale. Come back to shoulder stand while hands supporting back.
•  Exhale. Put legs into lotus putting right leg first.
• Inhale. Go to the position with hands pushing the bent knees and making the arms straight. Look at the tip of the nose. Stay on the posture for 5-10 breaths.

63. Pindasana ( Embryo Posture)

• Exhale. Bring knees towards chest in full lotus. Wrap your arms around thighs and clasp hands together. Look at the tip of the  nose. Hold on the position for 5-8 breaths.

64. Matsyasana (Fish Posture)

Procure of Matsyasana of Ashtanga Vinyasa:

• Inhale. Take palms to floor along mat. Make your arms straight. Bring legs down to floor still in full lotus.
• Exhale.
• Inhale. Bring top of crown of head to floor. Grab your big toes and lift chest leaving all the weight on buttocks and crown of head. Look at your third eye. Stay on the position for 5-8 breaths.

65. Uttana Padasana (Extended Leg Posture)- Ashtanga Vinyasa

• Inhale. Release legs and extend them straight up to 45 degrees to the floor. Extend arms up parallel to legs, palms together. Look at your third eye. Hold on the position for 5-10 breaths. Go to Vinyasa or Chakrasan.

66. Sirsasana (Head Stand Pose)

• Inhale. Create a triangle with your hands and arms; interlock fingers putting forearms and elbows on the floor.
• Exhale.Keep crown of the head to the floor while palms facing back of the head.
• Inhale. Walk feet in towards trunk of the body until toes lift up by themselves and keep back straight.
• Exhale. Make your legs straight.
• Inhale. Lift your legs up and straight.Look at the tip of the nose. Hold on this posture for 5-15 breaths.
• Exhale. Lower your legs slowly until they are parallel to the floor. Go to Urdhva Dandasana (Upward Staff Pose). Hold on the posture for 5 breaths. Look at the big toes.
• Inhale. Come to sitting.

67. Balasana- Ashtanga Vinyasa

• Exhale. From sitting bend your both knee touching the toes on the ground and heel to touch buttock or outer part of the thigh. Wrap your hands around outside of the toes or side of the both feet. Hold on the position for 5-10 breaths.
• Yoga Mudra (Sealed Yoga Posture)
• Inhale. Sit with legs extended out in front.
• Exhale. Make a lotus.
• Inhale. Grab your big toes with first two fingers and thumbs taking the arms around to grasp right toe by right hand’s fingers and left toes by left hand’s fingers. Look up.
• Exhale. Bend down to touch your chin onto the floor. Stay on the posture for 5-15 breaths. Look at the third eye.
• Inhale. Come up.

68. Padmasana (Lotus Posture)

• Exhale. Keep your hands to knees. Put your fingers in chin mudra.
• Inhale. Open your chest and bring chin toward chest. Sit straight.
• Exhale. Engage mulabandha. Look at the tip of the nose. Hold for 5-15 breaths.

69. Uttpluti (Uprooting)

• Go to last Viyasa then to lying down.
• Inhale. Lift up off floor. Keep knees up. Look at the tip of the nose. Hold on the posture for 10-15 breaths.
• Exhale.
• Inhale. Press palms to floor still remain in lotus posture.

70. Savasana (Corpse Posture) The last pose of Ashtanga Vinyasa

• Lie down on supine position. Leave the body on the ground relaxed. Flex your feet. Keep your palms facing up. Keep your shoulder away from ears. Rest on this position for 10-20 minutes.

Hope this clear you step by step Ashtang Vinyasa yoga primary series procedure. If you want to join our Ashtanga Vinyasa workshop Click the link here for Ashtanga vinyasa workshop in Nepal. To know what is Ashtanga yoga visit our blogpost: Introduction to Ashtanga VInyasa Yoga 

Ashtanga Vinyasa Yoga Sun Salutation

by Tirtha Acharya | Jan 9, 2017 | Yoga

Ashtanga Vinyasa Yoga Sun Salutation  A & B has been taken as the process of warm-up combined in a sequential flow.When you commence your Ashtanga Vinyasa Yoga, you start your practice from Sun Salutation (Surya Namaskar) A followed by Sun Salutation B. Then only you enter into the world of asana practice indeed.

The practice of Sun Salutation is an indispensable part of the Ashtanga Vinyasa Yoga practice that you are supposed to follow through. The system of counting is one of the unique features of sun salutation in Ashtanga Vinyasa Yoga. You have count up to 9 in Sun Salutation A and up to 17 for Salutation B. The idea of counting has been motivated by the purpose of concentration and sequential postures to be practiced.

Sun Salutation A

Sun Salutation A is always begun from the position of Samasthitihi which means ‘equal standing’ posture followed by the numbering and posture simultaneously. The practice goes as follows:
1. Samasthitihi-keeping your feet together you stand on your feet with hands straight touching the body and putting fingers facing to the feet.
2. Ekam (one), take deep inhalation raising your both arms to the sides up to straight-up joining your palms together in Urdhva Hastasana( Mountain Posture). Look at your Angushta Madhya Drishthi (thumbs).
3. Dwe (Two) Exhale, bend down placing your both palms on the floor to each side of the feet. Try to touch your chin to the shin. Gaze should be at Nasagrai Drishthi (the tip of the nose). This position is Utthanasana (Extended Forward Bending Posture).
4. Triyani (Three) Inhale, straight your spine and look up not letting the palms off the floor. Your drishthi( look) should be at Agna Chakra ( Third Eye). Ardha Utthanasana (Extended Half Forward Bending Posture) .
5. Chatuwari( Four) Exhale. Jump back. Go to Chaturanga Dandasana (Four-Limbed Staff Pose). Place palms and feet on the floor and rest of the body off the floor. Look at your Nasagrai Drishthi( Tip of the nose).
6. Pancha (Five) Inhale. Look up, stretch your whole body up looking at the Agna Chakra (Third Eye) for Urdhva Mukha Shvanasana (Upward Facing Dog Posture).
7. Shatha (six) Exhale. Bend down, and stretch your palms and feet placing on the floor while lifting your buttock up. This is Adho Mukha Shvanasana (Downward Facing Dog Posture). Look at your Navi Chakra Drishthi (Navel Centre). Stay on this position for 5 breaths (5 round of inhalation and exhalation).
8. Sapta (seven) Inhale. Jump forward and put your feet together not letting palms go off the floor straighten your spine along with knees should be straight. Hold yourself on Ardha Hastasana (Extended Half Forward Bending Posture). Look at your Agna Chakra Drishthi ( Thrid Eye).
9. Ashtha (Eight) Exhale. Bend down to touch your shin by your chin while gazing at the Nasagrai Drishthi (tip of the nose) to Utthanasana( Extended Forward Bending Posture).
10. Nava (Nine) Inhale. Come up. Bring your both arms straight up above the head to join together in Urdhva Hastasana ( Moutain Posture) . Look at Angushta Madhya Drishthi (Thumbs).
11. Exhale, take your hands down facing the feet with whole body standing straight to Samasthitihi (Equal Standing Posture). Look at your Nasagrai Drishthi (tip of the nose).
This is practiced generally for five rounds before starting the Sun Salutation B.

Sun Salutation B

Number Breathing Posture Drishthi
Ekam ( One) Inhale Utkatasana ( Chair Pose) Angustha Madhya Drishthi( Thumb)
Dwe ( Two) Exhale Utthanasana ( Extended Forward Bending Posture) Nasagrai Drishthi( Tip of the Nose)
Triyani ( Triyani) Inhale Ardha Utthanasana ( Extended Half Forward Bending Posture) Agna Chakra Drishthi ( Third Eye)
Chatuwari ( Four) Exhale Chaturanga Dandasana ( Four-Limbed Staff Pose) Nasagrai Drishthi( Tip of the Nose)
Pancha (Five) Inhale Urdhva Mukha Shvanasana ( Upward Facing Dog Posture) Agna Chakra Drishthi( Third Eye)
Shath(Six) Exhale Adho Mukha Shvanasana( Downward Facing Dog Posture) Navi Chakra Drishthi( Navel Centre)
Sapta (Seven) Inhale (Virabhadrasana ( Warrior Posture) Angushtha Madhya Drishthi( Thumbs)
Astha ( Eight) Exhale Chaturanga Dandasana ( Four-Limbed Staff Pose) Nasagrai Drishthi( Tip of the Nose)
Nava (Nine) Inhale Urdha Mukha Shvanasana ( Upward Facing Dog Posture) Agna Chakra Drishthi ( Third Eye)
Dasha (Ten) Exhale Adho Mukha Shvanasana ( Downward Facing Dog Posture) Navi Chakra Drishthi ( Navel Centre)
Ekadasha( Eleven) Inhale Virabhadrasana (warrior Posture) another side Angushtha Madhya Drishthi ( Thumb)
Dwadasha (Twelve) Exhale Chaturanga Dandasana ( Four-Limbed Staff Pose) Nasagrai Drishthi ( Tip of the Nose)
Trayodasha( Thirteen) Inhale Urdha Mukha Shvanasana ( Upward Facing Dog Posture) Agna Chakra Drishthi( Third Eye)
Chaturdasha( Fourteen) Exhale Adho Mukha Shvanasana ( Downward Facing Dog Posture) Navi Chakra Drishthi( Navel Centre)
Panchadasha( Fifteen) Inhale Ardha Utthanasana ( Extended Half Forward Bending Posture) Agna Chakra Drishthi ( Third Eye)
Sodasha (Sixteen) Exhale Utthanasana ( Extended Forward Bending Posture) Nasagrai Drishthi ( Tip of the nose)
Saptadasha (Seventeen) Inhale Utkatasana ( Chair Pose) Angushtha Madhya Drishthi ( Thumb)