Month: July 2013

Moon Salutation Āsana Maṇḍala

Čandra Namaskara Āsana Maṇḍala (Moon Salutation Sequence)  Variation

  1. Tadasana (Swinging Palm Tree pose)
  2. Trikaya Tadasana (Swaying Palm Tree pose) with yoni mudra
  3. Vijaya Asana (Victory Squat)
  4. Utthita Tadasana (Five pointed star pose)
  5. Utthita Trikonasana
  6. Parśva Uttanasana (Dandayamana Bibhaktapada Janu Śirsasana)
  7. Anjaneyasana or Banarasana (Lunge)
  8. Extended leg squat a.k.a. pistol
  9. Malasana or Utkatasana (Squat)
  10. Extended leg squat a.k.a. pistol
  11. Anjaneyasana or Banarasana (Lunge)
  12. Parśva Uttanasana (Dandayamana Bibhaktapada Janu Śirsasana)
  13. Utthita Trikonasana
  14. Utthita Tadasana (Five pointed star)
  15. Vijaya Asana (Victory Squat)
  16. Trikaya Tadasana (Swaying Palm Tree)
  17. Pranamasana (Prayer pose)

Čandra Namaskara Āsana Maṇḍala (Moon Salutation Sequence)  Variation

  1. Samasthitiḥ (Equal standing)
  2. Urdhva Hastasana (Raised Hands) on inhalation
  3. Padahastasana (Forward Fold) on exhalation
  4. Anjaneyasana or Banarasana (Lunge) on inhalation
  5. Hanumanasana (Splits) on exhalation
  6. Anjaneyasana or Banarasana (Lunge) on inhalation
  7. Hanumanasana (Splits) on exhalation
  8. Bhujangasana (Cobra pose) on inhalation
  9. Śaśankasana or Uttana Śiśu Asana (Moon or Extended Puppy pose) on exhalation
  10. Urdhva Mukha Vajrasana on inhalation
  11. Utkatasana (Full squat) on exhalation
  12. Samasthitiḥ (Equal standing)

Sun Salutation Āsana Maṇḍala

Sūrya Namaskāra Āsana Maṇḍala (Sun Salutation Sequence)

  1. Samasthitiḥ (Equal standing)
  2. Urdhva Hastasana (Raised Hands) on inhalation
  3. Padahastasana or Uttanasana (Forward Fold) on exhalation
  4. Anjaneyasana or Banarasana (Lunge) or Warrior I (Virabhadrasana) on inhalation
  5. Meru Asana (Meru Pose) or Adho Mukha Śvanasana (Downward Facing Dog Pose) on exhalation
  6. Aśtanga namaskara or Čaturanga dandasana
  7. Bhujangasana (Cobra pose) or Urdhva Mukha Śvanasana (Upward Facing Dog Pose) on inhalation
  8. Meru Asana (Meru Pose) or Adho Mukha Śvanasana (Downward Facing Dog Pose) on exhalation
  9. Anjaneyasana or Banarasana (Lunge) or Warrior I (Virabhadrasana) on inhalation
  10. Padahastasana or Uttanasana (Forward Fold) on exhalation
  11. Urdhva Hastasana (Raised Hands) on inhalation
  12. Samasthitiḥ (Equal standing)

Earth Salutation Āsana Maṇḍala

Prthvi Namaskara Āsana Maṇḍala (Earth Salutation Sequence)

  1. Vajrasana
  2. Urdhva Mukha Vajrasana
  3. Uttanasana
  4. Balasana (Child Pose)
  5. Bhujangasana or Urdvha Mukha Svanasana
  6. Paśchima Uttanasana
  7. Halasana
  8. Upavistha Konasana (Seated Angle)
  9. Setu Bandha Sarvangasana (Dwipada Pitham)
  10. Supta Pavana Muktasana (Apanasana) / Urdhva Prasarita Padasana
  11. Uśtrasana
  12. Balasana