Repeat this sequence 4-5 times. Only one posture of the sequence (adhomukhaśvānāsana) is held.

Begin in samasthitiḥ (“Even Standing”).

1. inhale: raise arms and look up, to ūrdhvavṛkṣāsana (Upward Tree Posture)
2. exhale: fold down to uttanāsana A (Stretching Out Posture A)
3. inhale: straighten the spine and look forward but stay down (this is uttanāsana B, Stretching Out Posture A)
4. exhale: jump/step back to caturaṅgadaṇḍāsana (Four-Limbed Stick Posture)
5. inhale: press up, bending back and looking up, to ūrdhvamukhaśvānāsana (Upward-Face Dog Posture)
6. exhale: to adhomukhaśvānāsana (Downward-Face Dog Posture). This posture is held for five complete breaths.
7. inhale: jump/step forward to uttanāsana B
8. exhale: fold down to uttanāsana A
9. inhale: up to ūrdhvavṛkṣāsana
10. exhale: to samasthitiḥ

Repeat this sequence 3-4 times as needed. Again only one posture of the sequence (adhomukhaśvānāsana)(is held, and then only in its third occurence.

Begin in samasthitiḥ from the final iteration of the sūryanamakāra A sequence.

1. inhale: raise arms and look up, to ūrdhvavṛkṣāsana (Upward Tree Posture)
2. exhale: fold down to uttanāsana A (Stretching Out Posture A)
3. inhale: straighten the spine and look forward but stay down (this is uttanāsana B, Stretching Out Posture A)
4. exhale: jump/step back to caturaṅgadaṇḍāsana (Four-Limbed Stick Posture, ommonly known as Plank)
5. inhale: press up, bending back and looking up, to ūrdhvamukhaśvānāsana (Upward-Face Dog Posture)
6. exhale: to adhomukhaśvānāsana (Downward-Face Dog Posture). Do not hold this posture.
7. inhale: step right foot forward between hands, come up to vīrabhadrāsana A (Auspicious Hero Posture A)
8. exhale: step the right foot back, come down into caturaṅgadaṇḍāsana
9. inhale: press up into ūrdhvamukhaśvānāsana
10. exhale: to adhomukhaśvānāsana. Again, do not hold this posture.
11. inhale: step left foot forward between hands, come up to vīrabhadrāsana A (Auspicious Hero Posture A)
12. exhale: step the left foot back, come down into caturaṅgadaṇḍāsana
13. inhale: press up into ūrdhvamukhaśvānāsana
14. exhale: to adhomukhaśvānāsana. This time, hold the posture for five complete breaths.
15. inhale: jump/step forward to uttanāsana B
16. exhale: fold down to uttanāsana A
17. inhale: up to ūrdhvavṛkṣāsana
18. exhale: to samasthitiḥ

Entering vinyāsa (4):

1. inhale: step left, hands to hips, look up
2. exhale: fold forward
3. inhale: straighten, look up
4. exhale: fold

(Here Andrew stays down for the next posture. Joey Paz exits with four vinyāsa, ending in samasthitiḥ.)

Entering vinyāsa (4):

1. inhale: look up, hands to hips
2. exhale: hands under feet
3. inhale: look up
4. exhale: fold

Exiting vinyāsa (4, ends in samasthitiḥ):

1. inhale: look up, hands to hips
2. exahle: fold
3. inhale: up
4. exhale: step back to samasthitiḥ

Entering vinyāsa (2):

1. inhale: step to the left, feet a bit more than a leg’s length distance apart, spread arms, “fix” the feet
2. exhale: fold down to the right

Transition vinyāsa (2):

1. inhale: rise up, fix feet the other way
2. exhale: fold down to the left

Exiting vinyāsa (1):

• inhale: rise up, fix feet the other way

Entering vinyāsa (1):

• exhale: fold and twist down and to the right

Transition vinyāsa (2):

1. inhale: rise up, fix feet the other way
2. exhale: fold and twist down and to the left

Exiting vinyāsa (2):

1. inhale: rise up, feet back to neutral
2. exhale: step back to samasthitiḥ

Entering vinyāsa (2):

1. inhale: step to the left, feet quite a bit more than a leg’s length distance apart, spread arms, “fix” the feet
2. exhale: bend right knee over ankle, fold down to the right

Transition vinyāsa (2):

1. inhale: rise up, fix feet the other way
2. exhale: bend left knee over ankle, fold down to the left

Exiting vinyāsa (1):

• inhale: rise up, fix feet the other way

Entering vinyāsa (1):

• exhale: bend right knee over ankle, fold and twist down and to the right

Transition vinyāsa (2):

1. inhale: rise up, fix feet the other way
2. exhale: bend left knee over angle, fold and twist down and to the left

Exiting vinyāsa (2):

1. inhale: rise up, feet back to neutral
2. exhale: step back to samasthitiḥ

There are four phases: A, B, C, D.

Entering vinyāsa for A (4):

1. inhale: step to the left, feet quite a bit more than a leg’s length distance apart, spread arms
2. exhale: hands on hips
3. inhale: arch back, look up
4. exhale: fold forwards, hands (and maybe head) on floor

Exiting vinyāsa from A (4):

1. inhale: straighten the spine, look up but stay down
2. exhale: hands on hips
3. inhale: stand, arms out
4. exhale: hands to hips

Entering vinyāsa for B (4):

• inhale stand, arms spread
• exhale hands to hips, elbows trending toward each other behind you
• inhale look up
• exhale fold down, head maybe on floor

Exiting vinyāsa from B (2):

1. inhale: stand
2. exhale: hands to hips

Entering vinyāsa for C (4):

1. inhale: spread arms
2. exhale: clasp ahnds behind back
3. inhale: arch back, look up
4. exhale: fold down, head maybe on floor, hands on floor a distant possibility

Exiting vinyāsa from C (2):

1. inhale: stand
2. exhale: release clasp, hands to hips

Entering vinyāsa for D (4):

1. inhale: up arms wide
2. exhale: hands to hips
3. inhale: arch bak, look up
4. exhale: fold down, grab big toes, head maybe on floor

Exiting vinyāsa from D (4):

1. inhale: straighten the spine, look up but stay down
2. exhale: hands on hips
3. inhale: stand, arms out
4. exhale: step forward to samasthitiḥ

Entering vinyāsa (4):

1. inhale: step left arms wide, less than a leg’s width distance between feet
2. exhale: hands to reverse namaste
3. inhale: fix feet, turn torso to right, arch back and look up
4. exhale: fold into posture

Transition vinyāsa (4):

1. inhale: rise back up, arch back and look up
2. exhale: rotate to left, fixing feet other way
3. inhale: arch back, look up
4. exhale: fold

Exiting Vinyāsa (2):

1. inhale: rise back up, look up
2. exhale: release hands, open arms, step forward to samasthitiḥ

There are four phases: A, B, C, D.

Entering vinyāsa for A (2):

1. inhale: raise the right leg, taking the big toe with thumb and first two fingers
2. exhale: extend the leg as much as possible.

Transition to B:

1. inhale: open leg to the right
2. exhale: turn head to the left

Transition to C:

1. exhale: return the leg to center
2. inhale: shift right hand to grip foot under the sole; release left hand from hip, bring it toward the right foot
3. exhale: add left hand to the undersole grip on the right foot

Transition to D:

1. inhale: release hands from foot
2. exhale: place hands on hips

Exiting from D:

1. exhale: lower the leg, returning to samasthitiḥ

Then perform all four phases using the left leg.

Entering vinyāsa (4):

1. inhale: right leg into half-lotus
2. exhale: right hand reaches behind back to grab right foot
3. inhale: lift left hand
4. exhale: fold forward, left hand on floor outside of left foot, head maybe to left leg

Exiting vinyāsa (4):

1. inhale: straighten spine and look forward but stay down
2. exhale: hold
3. inhale: stand up
4. exhale: release foot, return to samasthitiḥ

Repeat posture on the left side.

Entering vinyāsa (2):

1. inhale: lift arms, squat
2. exhale: mostly hold, but settling slightly into the squat

Exiting vinyāsa (2):

1. inhale: stand up straight
2. exhale: lower arms, returning to samasthitiḥ

There are two phases: A and B.

Entering vinyāsa into A (4):

1. inhale: step left, arms wide
2. exhale: turn right, bend right knee over ankle
3. inhale: lift arms, look up
4. exhale: hold

]Transition vinyāsa to other side (5):

1. exhale: lower arms
2. inhale: turn left 90 degrees
3. exhale: turn left remaining 90 degrees, bend left knee over ankle
4. inhale: lift arms, look up
5. exhale: hold

Transition vinyāsa to B (3):

1. exhale: arms down
2. inhale: turn torso right 90 degrees, arms out
3. exhale: settle down into posture, gazing left

Transition to other side (2):

1. inhale: turn front and fix feet the other way
2. exhale: settle down into the posture, gazing right

Exiting vinyāsa (4):

1. exhale: turn torso to front of mat, hands to floor, step back and down into Plank
2. inhale: to Up dog
3. exhale: to Down Dog
4. inhale: step/jump through to seated position

Entering vinyāsa into A (2):

1. inhale: take big toes with thumbs and forefingers, lengthen spine, look up
2. exhale: fold forward

Transition vinyāsa to B (2):

1. inhale: straighten the spine and look up, grasping around soles of feet
2. exhale: fold forward

Transition vinyāsa to C (2):

1. inhale: straighten the spine and look up, clasping left wrist with right hand beyond feet
2. exhale: fold forward

Exiting vinyāsa from C (1):

1. inhale: straighten the spine and look up

Entering Vinyāsa (3):

1. exhale: release hands, place them on the about a foot behind the hips, fingers forward
2. inhale: lift the torso, look back
3. exhale: hold

Exiting vinyāsa:

1. exhale: lower torse back down, sit up to daṇḍāsana

The following sequence of vinyāsas, often referred to as “taking your vinyāsa”, is the standard transition between seated postures:

1. inhale: having released the previous posture, lift up
2. exhale: jump/step back to caturaṅgadaṇḍāsana
3. inhale: to Up Dog
4. exhale: to Down Dog
5. inhale: jump/step through to sitting

Entering vinyāsa (4):

1. inhale: right leg into half-lotus
2. exhale: reach right hand around back to bind with right foot
3. inhale: take big toe of left foot with free hand, straighten the spine, look up
4. exhale: fold forward over the left leg

Exiting vinyāsa (2):

1. inhale: lengthen spine, look up
2. exhale: release posture

Then:

• take your vinyāsa
• repeat the posture on the other side
• take your vinyāsa

Entering vinyāsa (4):

1. inhale: place right foot alongiside right hip, sole up
2. exhale: finish the maneuver, or hold
3. inhale: lengthen spine, grab around sole of left foot with both hands, look up
4. exhale: fold forward over the left leg

Exiting vinyāsa (2):

1. inhale: lengthen spine, look up
2. exhale: release posture

Then:

• take your vinyāsa
• repeat the posture on the other side
• take your vinyāsa

Entering vinyāsa (2):

1. inhale: place right foot alongside inner left thigh, heel near groin; grab around sole of left foot with both hands; lengthen spine, look up
2. fold forward over the left leg

Exiting vinyāsa (2):

1. inhale: lengthen spine, look up
2. exhale: release posture

Then:

• take your vinyāsa
• repeat the posture on the other side
• take your vinyāsa

Entering vinyāsa (4):

1. inhale: place right foot alongside inner left thigh, heel near groin
2. exhale: twist right, placing left hand on floor under right knee, palm down
3. inhale: lengthen spine
4. exhale: fold and twist down and to the right, over left leg, grabbing left foot with both hands

Exiting vinyāsa (2):

1. inhale: lengthen spine, look up
2. exhale: release posture

Then:

• take your vinyāsa
• repeat the posture on the other side
• take your vinyāsa

Entering vinyāsa:

1. inhale: lift right leg, grabbing heel and middle of right foot with the hands
2. exhale: place ball of right foot on floor against inner left thigh near groin, heel over ball of foot
3. inhale: grab around sole of left foot with both hands, lengthen spine, look up
4. exhale: fold forward over the left leg

Exiting vinyāsa (2):

1. inhale: lengthen spine, look up
2. exhale: release posture

Then:

• take your vinyāsa
• repeat the posture on the other side
• take your vinyāsa

Entering vinyāsa into A (6):

1. inhale: bend right knee, planting foot near right hip, lean forward
2. exhale: lean forward, right arm reaches forward
3. inhale: right arms begins to wrap around
4. exhale: left arm reaches around, right hand grabs left hand/wrist
5. inhale: lengthen spine, look up
6. exhale: fold forward over left leg

Exiting vinyāsa (2):

1. inhale: lengthen spine, look up
2. exhale: release posture

Then:

• take your vinyāsa
• repeat the posture on the other side
• take your vinyāsa

Entering vinyāsa into B (6):

1. inhale: right leg into half-lotus
2. exhale: bend left knee, planting foot near left hip, lean forward
3. inhale: left arm reaches forward and begins to wrap around
4. exhale: right arm reaches around, left hand grabs right hand/wrist
5. inhale: lengthen spine, look up
6. exhale: fold forward, head toward floor

Exiting vinyāsa (2):

1. inhale: lengthen spine, look up
2. exhale: release posture

Then:

• take your vinyāsa
• repeat the posture on the other side
• take your vinyāsa

Entering vinyāsa into C (8):

1. inhale: bend right knee, planting foot near right hip
2. exhale: twist to the right
3. inhale: keep twisting until left shoulder is beyond right knee
4. exhale: left arm wraps around right shin
5. inhlae: right arm begins to reach around
6. exhale: left hand grabs right hand/wrist
7. inhale: lengthen spine, look up
8. exhale: deepen twist into the posture

Exiting vinyāsa (2):

1. inhale: lengthen spine, look forward
2. exhale: release posture

Then:

• take your vinyāsa
• repeat the posture on the other side
• take your vinyāsa

Entering vinyāsa into D (8):

1. inhale: right leg into half-lotus
2. exhale: bend left knee, planting foot near left hip
3. inhale: begin twist to the left
4. exhale: keep twisting until right shoulder is beyond left knee
5. inhale: left arm begins to wrap around right shin
6. exhale: right arm wraps behind back, left hand grabs right hand/wrist
7. inhale: lengthen spine, look up
8. exhale: deepen twist into the posture

Exiting vinyāsa (2):

1. inhale: lengthen spine, look forward
2. exhale: release posture

Then:

• take your vinyāsa
• repeat the posture on the other side
• take your vinyāsa

This posture is repeated five times.

Entering vinyāsa (0);

• in the final exhale of “taking your vinyāsa”, you don’t go into seated position; instead you raise the legs and hold out the arms.

Transition vinyāsa between repetitions (2):

1. inhale: lift up
2. exhale: lower down, raise the legs and hold out the arms

Then take your vinyāsa.

Note: This concludes what is known as “Half-Primary Series.”]

This postures has two phases: A and B.

Entering vinyāsa into A (4):

1. inhale: jump/step forward, feet a bit beyond the hands
2. exhale: work thighs onto triceps near shoulders
3. inhale: using the triceps as a shelf for the body, lift up until feet are off the floor
4. exhale: cross the feet, look forward

Transition vinyāsa to B:

1. on fifth exhale of A, tuck down into B: bend arms, lower head to floor, crown of head or forehead eventually touching floor

Exiting vinyāsa:

1. inhale: lift head back up
2. exhale: uncross feet, bend knees fo feet are pointed back, soles up
3. inhale: lift body a bit
4. exhale: jump back

Continue taking your vinyāsa.

Entering vinyāsa (4+):

1. inhale: jump/step forward, feet a bit beyond the hands
2. one or more breaths, ending on an exhale: flatten torso towards the floor, with arms out wide under legs, palms down

Entering vinyāsa (2+):

1. within kūrmāsana, move feet toward each other with the intent to cross the legs at the ankles, behind the head or neck; end on an exhale

Exiting vinyāsa (2):

1. inhale: uncross legs
2. exhale: sit up

Then take your vinyāsa.

Entering vinyāsa:

1. inhale: right leg into half-lotus
2. exhale: left leg completes lotus
3. inhale/exhale: right arm through gap between thigh and shin
4. inhale/exhale: left arm through gap
5. inhale: place palms on sides of head

Exhaling roll back, inhaling roll up; repeat 5-9 times.

Note: This is the one of only two postures that are held while moving!]

Come up into it on inhale from final roll of garbhapiṇḍāsana.

Posture is held balancing on the hands.

Exiting vinyāsa (3):

1. on final exhale, place lower to sit
2. inhale: begin to release lotus
3. exhale: finish releasing lotus

Take your vinyāsa.

This posture has two phases: A and B.

Entering vinyāsa into A:

1. inhale: place soles of feet together near groin
2. exhale: open hips to lower knees to floor

Transition vinyāsa to B (2):

1. inhale: hold
2. exhale: fold forward, head to floor

Exiting vinyāsa (2):

1. inhale: rise up
2. exhale: release posture

Take your vinyāsa.

This posture has two phases: A and B.

Entering vinyāsa into A (3):

1. last exhale from taking vinyāsa: spread legs out on floor
2. inhale: lengthen spine, grab both feet, look up
3. exhale: fold forward, torso to floor

Transition vinyāsa to B (2):

1. inhale: bring legs up
2. exhale: straighten legs, sit back to balance, looking up

This posture has two phases: A and B.

Entering vinyāsa to A (1):

1. last exhale in upaviṣṭakoṇāsana B: roll back onto shoulders, feet to floor; grip has switched to big toes

Transition vinyāsa to B (2):

1. inhale: roll up
2. exhale: roll down to enter same position as A

Exiting vinyāsa (2):

1. inhale: lengthen spine, look up
2. exhale: release posture

Take your vinyāsa.

This posture has four phases: A, B, C, D.

Entering vinyāsa into A (3):

1. exhale: lie down
2. inhale: raise right leg, grasp big toe
3. exhale: draw right shoulder back down to floor

Transition vinyāsa to B:

1. last exhale of A: lower leg out to right, to the floor

Transition vinyāsa to C (3):

1. exhale: bend the right knee a bit and draw the leg in, changing grip on foot
2. inhale: draw foot over to right side of the body
3. exhale: insert head between right shin and right forearm

Transition vinyāsa to D (2):

1. inhale: remove head, place it back to the floor, extend right leg
2. exhale: both hands grasp around sole of right foot, drawing the leg toward floor alongside of the head

Exiting vinyāsa (2):

1. inhale: hold
2. exhale: release foot, lower leg to floor

Repeat the posture on the left side.

Consider taking chakrāsana for the transition to the next posture (or just sit up and take the regular vinyāsana).

This posture has two phases: A and B.

Entering vinyāsa into A (2):

1. inhale: lift both legs, grabbing big toes
2. exhale: straighten legs, look up

Transition vinyāsa to B (1):

1. final exhale of A: roll back onto shoulders

Entering vinyāsa (2):

1. inhale: flick shoulders to stimulate the roll up
2. exhale: switch grip on feet to around soles, fold toward legs

Exiting vinyāsa (1):

1. final exhale of posture: release feet, lower legs

Take your vinyāsa.

Entering vinyāsa (5):

1. exhale: lie back
2. inhale: draw feet one third of the way toward the hips
3. exhale: place hands under upper thighs
4. inhale: arch and place crown of head on floor
5. exhale: press up and back, moving hands to floor palms down for support (or in the advanced version, cross your arms over your chest)]

Exiting vinyāsa (1):

1. final exhale: lower down, straigthen legs

Consider taking chakrāsana for the transition to the next posture (or just sit up and take the regular vinyāsana).

Entering vinyāsa (3):

1. exhale: lie back
2. inhale: pull feet up
3. exhale: set hands
4. inhale: press up

Exiting vinyāsa:

1. final exhale: come down

Repeat the posture at least three times. Try not to take more than three breaths in between each one.

Afterwards, sit up and do some kind of forward fold.

Take your vinyāsa.

Entering vinyāsa (5):

1. exhale: lie down
2. inhale: work one should deeply behind back
3. exhale: work other shoulder behind back, hands on floor beside hips, palams down
4. inhale: roll legs up
5. exhale: hands to back, work body more over shoulders

Hold the posture for 10-25 breaths.

Entering vinyāsa (1):

1. final exhale of sālambhasarvāṅgāsana: legs down until toes touch floor behind head, hands to floor, palms down, for support

Note: You may also clasp hands together on the floor.]

Entering vinyāsa (1):

1. final exhale of hālāsana: bend the knees, bringing them near the ears

Entering vinyāsa (4):

1. inhale: lift legs back to Shoulder Stand, hands return to the back
2. exhale/inhale/exhale: place legs in lotus (you may remove hands form back to assist in this), by the end the hands are on the knees with arms straight

Entering vinyāsa (1):

1. final exhale of ūrdhvapadmāsana: staying in lotus, bring the knees down, clasping hands around to hug around the legs

Entering vinyāsa (5):

1. final exhale of piṇḍāsana: roll down along spine
2. inhale: hands under upper thigns, lift hips slightly, supporting lower bodu on elbows
3. exhale/inhale/exhale: arch back, work crown of head to floor, place hands on feet with arms straight

Entering vinyāsa (2):

1. inhale: release hands from feet
2. exhale: release lotus, extend legs and arms

Consider taking chakrāsana for the transition to the next posture (or just sit up and take the regular vinyāsana), but only halfway (see next posture).

Entering vinyāsa:

1. inhale: from Down Dog, form a triangle with the forearms
2. exhale: nestle head between palms, walk feet toward head
3. inhale: lift up into posture

Hold for 10-15 breaths.

This posture has two phases: A and B.

Entering vinyāsa into A (1):

1. final exhale of śīrṣāsana: lower legs halfway down

This posture is held for five breaths.

Transition vinyāsa to B (1):

1. inhale: raise legs back up to śīrṣāsana

For B:

1. exhale: lower legs until toes nearly touch the floor
2. inhale: raise legs back up to śīrṣāsana

Repeat the above motion ten times.

Note: This is the second and last posture that is “held” while moving.

Entering vinyāsa:

1. exhale: lower legs until toes touch the floor, bend knees, come down into posture

Hold this posture 4-5 breaths.

Entering vinyāsa: Most people just rise from bālāsana and sit down, then:

1. inhale: right leg into half-lotus
2. exhale: left leg completes lotus
3. inhale: left arms wraps around
4. exhale: left hand grabs left foot
5. inhale: right arms wraps around
6. exhale: right hand grapbs right foot
7. inhale: look up
8. exhale: fold forward, head to floor

Exiting vinyāsa (1):

1. inhale: rise back up, release feet

Entering vinyāsa (1):

1. exhale: hands to knees, in mudrā

Hold this posture 10-25 breaths.

Entering vinyāsa:

1. inhale: releasing hands from mudrā, place them on the floor palms beside hips and lift off the floor

Hold this posture at least five breaths. (Some suggest working up to 25 breaths; others suggest that the number of breaths should equal one’s age.)

Exiting vinyāsa (1):

1. exhale: lower back down
2. inhale/exhale: release lotus, lie down into śāvāsana