SANTOSHA

VINYASA KRAMA MANUAL

santoshayogainstitute.edu.au
 Functional Classification: Samasthiti

Samasthiti Dandasana Vajrasana Savasana

Virabhadrasana Ii Sukhasana Virasnsa

Caturanga Dandasana Gomukhasan

Siddhasana
a
Brahmasana

Padmasana

Baddha Konasana

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 Asana/Posture: Samasthiti (At Attention)
Functional Classification: Samasthiti

Classical Vinyasa Karma (Sequence)

• Stand with feet together

• Back straight

• Arms alongside the body

• Chin down

• Buttock relaxed and eyes open

• Breathe naturally

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 Asana/Posture: Virabhadrasana II (Warrior II)
Functional Classification: Samasthiti

Classical Vinyasa Krama (Sequence)

Stand in Samasthiti
Take a stride sideways, feet parallel
Turn the left foot out. Maintain hips facing front
While inhaling, raise the arms from the sides to shoulder level, palms facing down
While exhaling, bend the left knee, keeping the knee in line with the ankle, turn the head to look toward left hand,
maintain straight back, tilt pelvis under, breathe naturally

While inhaling, straighten left leg; turn head back to center

While exhaling, lower arms from the sides

Turn the left foot back to parallel position

Bring the feet together, back to
Samasthiti

Note: repeat on the other side

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 Asana/Posture: Chaturanga Dandasana (Four Limbs Sick/Rod)
Functional Classification: Samasthiti

Classical Vinyasa Krama (Sequence)

Stand in Samasthiti
While inhaling, raise straight arms from the front to come in line with the ears, palms facing front

While exhaling, bend forward and place palms by the sides of the feet, fingers facing forward.
Legs straight chin drawn in
Holding the breath out weight onto hands, lift legs (jump) back landing on toes, feet together body in a
horizontal position on the floor
Elbows bent close to the torso, looking down to the floor. Breathe naturally
While inhaling, lift chest up, while straightening arms, look forward
While exhaling, lift hips up, move chest towards the legs, crown of head on the floor, legs straight, weight on the legs
and hands, heels near floor, chin down
Holding the breath out, shift weight onto hands, lift legs forward, bringing the feet between the hands

While inhaling, come up with arms leading the torso

While exhaling lower arms from the front, back to Samasthiti

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 Asana/Posture: Dandasana (Stick/Rod/Staff)
Functional Classification: Samasthiti

Classical Vinyasa Krama (Sequence)

• Sit with legs extended forward,

• Legs together and straight
• Back straight
• Arms alongside the torso
• Palms on the floor, shoulders relaxed
• Chin down
• Eyes closed
• Breathe naturally

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 Asana/Posture: Sukhasana (At Ease)
Functional Classification: Samasthiti

Classical Vinyasa Krama (Sequence)

(side view) (front view) (side view)

Sit in Dandasana
Cross legs, place palms on knees, arms relaxed and back erect. Breathe naturally
Extend legs forward

Note: repeat on the other side

Different hand positions are possible in this pose

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 Asana/Posture: Siddhasana (Accomplishment)
Functional Classification: Samasthiti

Classical Vinyasa Krama (Sequence)

(side view) (side view)

(front view)

Sit in Dandasana

Bring left heel into right groin and place right ankle on left ankle, place palms on knees, arms relaxed
and back erect. Breathe naturally

Extend legs forward

Note: repeat on the other side

Different hand positions are possible in this pose

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 Asana/Posture: Siddhasana (Accomplishment)
Functional Classification: Samasthiti

Classical Vinyasa Krama (Sequence)

(side view) (side view)

(front view)

Sit in Dandasana

Bring left heel into right groin and place right ankle on left ankle, place palms on knees,
arms relaxed and back erect. Breathe naturally
Extend legs forward

Note: repeat on the other side

Different hand positions are possible in this pose

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 Asana/Posture: Padmasana (Lotus)
Functional Classification: Samasthiti

Classical Vinyasa Krama (Sequence)

(side view) (side view)

(front view)

Sit in Dandasana

Place left heel over base of right thigh and right heel over base of left thigh, place palms on knees,
knees on floor, arms relaxed and back erect. Breathe naturally.

Extend legs forward

Note: repeat on the other side

Different hand positions are possible in this pose

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 Asana/Posture: Baddha Konasana (Bound Angle)
Functional Classification: Samasthiti

Classical Vinyasa Krama (Sequence)

(side view) (side view)

(front view)

Sit in Dandasana

Bend knees & place soles of the feet together, heels touching the groin, knees towards the floor.
Hold feet with hands, shoulders relaxed & back erect. Breathe naturally.

Extend legs forward

Note: Repeat on the other side

Different hand positions are possible in this pose

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 Asana/Posture: Baddha Konasana (Bound Angle)
Functional Classification: Samasthiti

Classical Vinyasa Krama (Sequence)

(side view) (side view)

(front view)

Sit in Dandasana

Bend knees & place soles of the feet together, heels touching the groin, knees towards the floor.
Hold feet with hands, shoulders relaxed & back erect. Breathe naturally
Extend legs forward

Note: Repeat on the other side

Different hand positions are possible in this pose

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 Asana/Posture: Virasana (Victorious Hero, Vitality)
Functional Classification: Samasthiti

Classical Vinyasa Krama (Sequence)

• Kneel down and sit on between the legs

• Knees together
• Toes turned out
• Back straight
• Palms on knees
• Chin down, eyes closed
• Breathe naturally

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 Asana/Posture: Gomukhasana (Face Of Cow)
Functional Classification: Samasthiti

Classical Vinyasa Krama (Sequence)

Sitting in Vajrasana
Come to kneeling
Cross the left leg over right and come to sit between the feet. Sitting bones on the floor,
back straight on knees, chin down, eyes closed. Breathe naturally
Come up to kneelng, uncrossing the legs
Sit back down to the heels, back to Vajrasana

Note: Repeat on the other side

Different hand positions are possible in

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 Asana/Posture: Savasana (Corpse)
Functional Classification: Samasthiti

Classical Vinyasa Krama (Sequence)

Lie down on the back. Feet slightly apart and relaxed, arms slightly away from the torso, palms, turned up,
eyes closed.
Entire body relaxed and mind alert. Breathe naturally

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 Functional Classification: Pascimatana

Uttanasana Janu Sirsasana

Apasana

Parsva Uttanasana Pascimatanasana Urdhva Prasrta Padasana

Upavistakonasana
Utkatasana
Navasana
Adho Mukha Svanasana

Garudasana

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 Asana/Posture: Uttanasana (Stretch Out)
Functional Classification: Pascimatana

Classical Vinyasa Krama (Sequence)

IN EX IN EX IN EX IN EX

Stand in Samasthiti
While inhaling, raise straight arms from the front to come in line with the ears, palms facing front

While exhaling, bend forward and place palms by the sides of the feet, fingers facing forward. Legs straight,
chin drawn in
Inhale in this position, keep the hands on the floor and allow the back to lift a little, maintaining chin position

While exhaling, draw the abdomen in and bend further towards the legs. Hands remain on floor, arms relaxed,
forehead on the legs. Breathe naturally
While inhaling move torso away from the legs without the hands
Exhale in this position
While inhaling, come up with arms leading the torso
While exhaling lower arms from the front, back to Samasthiti

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 Asana/Posture: Adho Mukha Svanasana (Downward Facing Dog)
Functional Classification: Pascimatana

Classical Vinyasa Krama (Sequence)

IN EX HOLD EX IN EX HOLD EX IN EX

Stand in Samasthiti
While inhaling, raise straight arms from the front to come in line with the ears, palms facing front
While exhaling, bend forward and place palms by the sides of the feet, fingers facing forward.
Legs straight and together. Weight on legs chin down

Holding the breath out weight onto hands, lift legs (jump) back landing on toes, feet together body in a horizontal
position on the floor

While inhaling, lift chest up, while straightening arms, look forward
While exhaling, lift hips up, move chest towards the legs, crown of head on the floor, legs straight,
weight on the legs and hands, heels near floor, chin down
Holding the breath out, shift weight onto hands, lift legs forward, bringing the feet between the hands

While inhaling, come up with arms leading the torso

While exhaling lower arms from the front, back to Samasthiti

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 Asana/Posture: Utkatasana (Squat)
Functional Classification: Pascimatana

Classical Vinyasa Krama (Sequence)

IN EX IN EX

Stand in Samasthiti, feet together, back straight, chin down, buttocks relaxed and eyes open.
Lock fingers and turn out
On inhale, raise straight arms from the front, in line with the ears, palms turned out
On exhale, squat. Back straight as possible during movement and in position, knees together. Breathe naturally
On inhale, come up. Movement must begin from the arms

On exhale, lower arms from the front, unlock the fingers, release hands and come back to Samasthiti

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 Asana/Posture: Adho mukha Svanasana (Downward Facing Dog)
Functional Classification: Pascimatana

Classical Vinyasa Krama (Sequence)

IN EX HOLD EX IN EX HOLD EX IN EX

Stand in Samasthiti
While inhaling, raise straight arms from the front to come in line with the ears, palms facing front
While exhaling, bend forward and place palms by the sides of the feet, fingers facing forward. Legs straight and together.
Weight on legs chin down

Holding the breath out weight onto hands, lift legs (jump) back landing on toes, feet together body in a horizontal
position on the floor
While inhaling, lift chest up, while straightening arms, look forward

While inhaling, lift hips up, move chest towards the legs, crown of head on the floor, legs straight,
weight on the legs and hands, heels near floor, chin down
Holding the breath out, shift weight onto hands, lift legs forward, bringing the feet between the hands

While inhaling, come up with arms leading the torso

While exhaling lower arms from the front, back to Samasthiti

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 Asana/Posture: Garudasana- (Mythical Bird/Eagle -Vishnu’s Mount)
Functional Classification: Pascimatana

Classical Vinyasa Krama (Sequence)

IN EX IN EX

Stand in Samasthiti

On inhale, raise arms from the sides to shoulder level, palms facing down
On exhale, bend the knees and wrapping the left foot around the lower leg cross the elbows palms together.
Breathe naturally
On inhale, uncross legs and bring left foot to the floor, while uncrossing arms, bring them to shoulder level,
palms facing down. Feet together, back straight

On exhale, lower arms from the sides, come back to Samasthiti

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 Asana/Posture: Janu Sirsasana (Head To Knee)
Functional Classification: Pascimatana

Classical Vinyasa Krama (Sequence)

IN EX IN EX IN EX IN EX

Sit in Dandasana
Bend the right leg and place sole against the left thigh, hips facing front. Right knee on the floor,
palms on the floor either side of the leg
While inhaling, raise straight arms from the front, in line with the ears, palms facing the front
While exhaling, bend forward and hold left foot, arms and shoulders relaxed, chin down
Inhale in this position, allow the back to lift, keeping chin and hands down
While exhaling, bend further towards the left leg, forehead on the leg. Don’t use arms to pull torso to leg.
Breathe naturally
While inhaling, left torso away from the leg, while continuing to hold the foot
Exhale in this position
While inhaling, release hands, raise arms and come up with arms leading the torso
While exhaling, lower arms from the front
Extend right leg forward
Note: Repeat on the other side

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 Asana/Posture: Pascimatanasana (Stretch Back/West Side)
Functional Classification: Pascimatana

Classical Vinyasa Krama (Sequence)

IN EX EX IN EX EX
IN IN

Sit in Dandasana

While inhaling, raise straight arms from the front, in line with the ears, palms facing
the front
While exhaling, bend forward and hold feet, arms and shoulder relaxed, chin down
Inhaling in this position, allow the back to lift, keeping hands down and chin drawn in

While exhaling, bend further towards the legs, forehead on the legs. Don’t use arms to pull torso to legs. Breathe
naturally
While inhaling, move torso away from the legs, while holding the feet
Exhale in this position

While inhaling, release hands, raise arms and come up with arms leading the
torso
While exhaling, lower arms from the front

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 Asana/Posture: Upavistakonasana (Seated Wide Angle)
Functional Classification: Pascimatana

Classical Vinyasa Krama (Sequence)

IN EX IN EX IN EX IN EX

Sit in Dandasana
Bring the legs wide, palms on the floor, in between the legs
While inhaling, raise straight arms from the front,in line with the ears, palms facing the front

While exhaling, bend forward, palms on the floor, arms and shoulders relaxed, chin down
Inhale in this position, allow the back to lift,, keeping hands and chin down
While exhaling, bend further towards the floor, forehead on the floor. Breathe naturally
While inhaling, move torso away from the floor while palms remain on the floor
Exhale in this position
While inhaling, raise arms and come up with arms leading the torso
While exhaling, lower arms from the front
Bring legs together

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 Asana/Posture: Navasana (Boat)
Functional Classification: Pascimatana

Classical Vinyasa Krama (Sequence)

IN EX IN EX

Sit in Dandasana
While inhaling, raise arms from the front above the head, straight arms across the ears,
palms facing the front
While exhaling, lower straight arms to shoulder level, lean backward lift straight legs, body balanced
on the buttocks. Legs, arms and back are straight. Breathe naturally Palms outside legs, chin down

While inhaling, lower legs to the floor while raising arms and bringing torso to vertical position

While exhaling, lower arms from the front

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 Asana/Posture: Apanasana (Lower Abdominal Function; “Wind Relieving”)
Functional Classification: Pascimatana

Classical Vinyasa Krama (Sequence)

EX IN

Lying on the back, lift feet off the floor and rest the palms on the knees. Knees and feet together, shoulders relaxed

While exhaling, contract the abdomen and bring the knees closer to the chest. Arms must not pull the legs.
Elbows bent, hips and head remain on the floor.
While inhaling, move knees away from the chest

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 Asana/Posture: Urdhva Prasrta Padasana (Upward Extended Legs)
Functional Classification: Pascimatana

Classical Vinyasa Krama (Sequence)

IN EX IN EX

Lie down on the back, legs together and straight, arms alongside the body, palms on the floor, chin down,
eyes closed
On inhale, raise straight arms from the front to the floor above the head
On exhale, lower arms alongside the body and lift straight legs to vertical position, keeping hips on the floor.
Legs together, palms on the floor
On inhale, while raising arms above the head, lower straight legs to the floor
On exhale, lower arms alongside the body, palms on the floor

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 Functional Classification - Purvatana

Dandasana Cakravakasana Dvipadapitham

Tadasana

Urdhva Mukhasana Parvatasana Ustrasana Supta Badhakonasana

Ardha Uttanasana Paryankasana Bhujangasana

Ardha Utkatasana
Ardha Salabhasana

Virabhadrasana I
Salabhasana Dhanurasana

Urdhva Mukha Svanasana

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 Asana/Posture: Tadasana (Straight Tree)
Functional Classification: Purvatana

Classical Vinyasa Krama (Sequence)

IN EX

Stand in Samasthiti

While inhaling, raise straight arms from the sides, bringing palms together above the head,
at the same time, raise the heels off the floor to balance on the balls of the feet. Breathe naturally
While exhaling, lower arms from the side, while lowering heels to the floor

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 Asana/Posture: Urdhava Mukhasana (Upward Facing)
Functional Classification: Purvatana

Classical Vinyasa Krama (Sequence)

IN EX

Stand in Samasthiti
Clasp hands behind the back, arms straight

While inhaling, lift arms up away from the back, arching the back, opening across chest and front of shoulders,
looking upward. Breathe naturally
While exhaling, relax arms, back and shoulders, back to starting position
Release hands by side of legs, back to Samasthiti

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 Asana/Posture: Ardha Uttanasana (Half Stretch Out)
Functional Classification: Purvatana

Classical Vinyasa Krama (Sequence)

IN EX IN EX
IN EX

Stand in Samasthiti
While inhaling, raise straight arms from the front, palms facing the front arms beside ears
While exhaling, bend forward half way, arms remain extended, palms facing down
While inhaling, arch the back with arms extended. Breathe naturally
While exhaling, relax the back
While inhaling, raise the arms and come up to standing
While exhaling, lower arms down to the side back to samasthiti

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 Asana/Posture: Ardha Utkatasana (Half Squat)
Functional Classification: Purvatana

Classical Vinyasa Krama (Sequence)

IN EX EX EX
IN IN

Stand in Samasthiti. Interlace fingers, palms turned outward, arms

straight While inhaling, raise arms above the head

While exhaling, bend knees and squat half way, knees held together,
thighs nearly horizontal, back relaxed
While inhaling, arch the back with arms extended. Breathe naturally
While exhaling, relax the back
While inhaling, raise the arms and come up to standing
While exhaling, lower arms, unlock the fingers and bring arms alongside the body
back to Samasthiti

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 Asana/Posture: Virabhadrasana (A Hero Warrior)
Functional Classification: Purvatana

Classical Vinyasa Krama (Sequence)

IN EX

Stand in Samasthiti
Turn right foot out, step forward with the left leg, hips facing forward
While inhaling, bend the front knee and raise the arms from the front, bringing the palms together
above the head. Back is arched. Breathe naturally.
While exhaling, lower arms from the front, and straighten the front leg
Stepping the front foot back, bring the feet together into Samasthiti

Note: Repeat on the other side

Different hand positions are possible in this pose

  33
 Asana/Posture: Urdhva Mukha Svanasana (Upward Facing Dog)
Functional Classification: Purvatana

Classical Vinyasa Krama (Sequence)

IN EX HOLD EX IN EX HOLD EX IN EX

Stand in Samasthiti
While inhaling, raise straight arms from the front to come in line with the ears, palms facing front
While exhaling, bend forward and place palms by the sides of the feet, fingers facing forward.
Legs straight and together. Weight on legs chin down
Holding the breath out weight onto hands, lift legs (jump) back landing on toes, feet together body
in a horizontal position on the floor
While inhaling, lift chest up, while straightening arms, look forward, Breathe naturally
While exhaling, lift hips up, move chest towards the legs, crown of head on the floor, legs straight,
weight on the legs and hands, heels near floor, chin down
Holding the breath out, shift weight onto hands, lift legs forward, bringing the feet between the hands
While inhaling, come up with arms leading the torso
While exhaling lower arms from the front, back to Samasthiti

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 Asana/Posture: Dandasana (Stick, Staff, Rod)
Functional Classification: Purvatana

Classical Vinyasa Krama (Sequence)

IN EX

Sit with legs extended forward, interlace fingers and turn palms outward. Legs together and straight,
back straight, arms straight Palms on lap, shoulders relaxed, eyes closed, chin down

While inhaling, raise arms above head. Arms straight across ears. Breathe naturally
While exhaling, lower arms down
Release interlocked fingers

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 Asana/Posture: Parvatasana (Hill, Small Mountain)
Functional Classification: Purvatana

Classical Vinyasa Krama (Sequence)

IN EX

From padmasana
Interlock fingers and turn palms outward
While inhaling, raise arms above head. Arms straight across ear. Breathe naturally
While exhaling, lower arms down
Release interlocked fingers

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 Asana/Posture: Cakravakasana (Mythological Bird/Goose)
Functional Classification: Purvatana

Classical Vinyasa Krama (Sequence)

IN EX IN EX EX
IN

Sitting in Vajrasana
While inhaling, raise arms above the head, and raise up onto the knees
While exhaling, bend forward, place palms on the floor, and sit back towards heels. Elbows slightly bent,
shoulders, relaxed, forehead off the floor
While inhaling, moving forward to come up onto both hands and right knee, extending left leg,
keeping hips level arching the back
Look forward, head up, eyes closed, relax shoulders arms straight. Breath naturally
While exhaling, lower chin, lower left knee to bring knees together and sit back towards heels
While inhaling, raise the arms and come up on the knees
While exhaling, lower arms and sit down on heels

Note: Repeat on the other side

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 Asana/Posture: Ustrasana (Camel)
Functional Classification: Purvatana

Classical Vinyasa Krama (Sequence)

Sitting in Vajrasana
While inhaling, raise arms above the head, and raise up onto the knees. Palms facing forward
While exhaling, lower arms from the sides and place hands on the hips. Elbows bent
While Inhaling, arch backwards, lower the hands down to hold each heel, and lower the head backward
While exhaling, bring chin towards chest, release hands from the heels, raise the body back to a
vertical position, and place hands on the hips
While inhaling, raise the arms above the head
While exhaling, lower arms and sit down on heels

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 Asana/Posture: Paryankasana (Bed; Popularly Known As Supta Virasana-
Reclining Victorious Hero)
Functional Classification: Purvatana

Classical Vinyasa Krama (Sequence)

IN EX

Sit in Vajrasana then virasana

Lower the body down backwards to the floor. Interlace the fingers and turn palms outward
While inhaling, raise the arms to the floor above the head. Arms extended and straight. Stay here, breathe naturally
While exhaling, lower the arms downs. Release the hands, arms to alongside the body. Palms down
Come back into upright position of sitting in virasana, then Vajrasana

 
 

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 Asana/Posture: Dvipadapitham (Two Feet/Leg Desk)
Functional Classification: Purvatana

Classical Vinyasa Krama (Sequence)

IN EX

Lie down on back, with legs together, palms on the floor alongside the body, chin down, eyes
closed Bend the knees, placing the feet together, close to the buttocks and hold the ankles.
Knees together While inhaling, raise the hips. Breathe naturally
While exhaling, lower the hips to the
floor
Release ankles and extend legs

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 Asana/Posture: Supta Baddhakonasana (Reclining Bound Angle)
Functional Classification: Purvatana

Classical Vinyasa Krama (Sequence)

IN EX

Lie down on back, with legs together, palms on the floor alongside the body, chin down, eyes
closed Bend the knees, placing the feet together, close to the buttocks and hold the ankles.
Knees together. Interlock the fingers and turn palms outward
While inhaling, open knee wide towards the floor. Placing soles of the feet together and extend
the arms to the floor above the head. Breathe naturally
While exhaling, lower the arms and bring the knees together
Release the interlocked fingers and place the arms on the floor alongside the body, palms down. Extend
legs

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 Asana/Posture: Bhujangasana (Cobra)
Functional Classification: Purvatana

Classical Vinyasa Krama (Sequence)

IN EX

Lying on the stomach. Forehead on the floor, legs straight and together, toes extended,
straight arms alongside the body, palms turned up, eyes closed
While inhaling, use back muscles and lift chest and head off the floor, while moving the arms
forward to bring the palms together, look forward
While exhaling, lower head and chest to the floor, while bringing arms back alongside the body

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 Asana/Posture: Ardha Slab asana (Half Locust)
Functional Classification: Purvatana

Classical Vinyasa Krama (Sequence)

IN EX

Lying on the stomach. Forehead on the floor, legs straight and together, toes extended, straight arms
alongside the body, palms turned up, eyes closed
While inhaling, sweep the right arm forward, while raising chest, head and left leg off the floor. Breathe naturally
While exhaling, sweep the right arm back too the floor alongside the body, while lowering head,
chest and left leg to the floor. Relax shoulders

Note: repeat on opposite side

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 Asana/Posture: Salabasana (Locust)
Functional Classification: Purvatana

Classical Vinyasa Krama (Sequence)

IN EX

Lying on the stomach. Forehead on the floor, legs straight and together, toes extended, straight arms
alongside the body, palms turned up, eyes closed
While inhaling, sweep both arms forward, while raising chest, head and legs off the floor.
Arms and legs straight on extension. Knees off the floor, head up. Breathe naturally
While exhaling, sweep both arms back too the floor alongside the body, while lowering head,
chest and legs to the floor.

Note: Repeat on opposite side

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 Asana/Posture: Dhanurasana (Bow)
Functional Classification: Purvatana

Classical Vinyasa Krama (Sequence)

IN EX

Lying on the stomach. Forehead on the floor, legs straight and together, toes extended,
straight arms alongside the body, palms turned up, eyes closed
Bend both knees and hold the ankles. Feet and knees together. Forehead on the floor
While inhaling, raise the chest while lifting thighs and pulling feet back. Head up, looking forward.
Breathe naturally
While exhaling, lower chest, head and knees to the floor. Relax the shoulders
Release ankles and extend legs to the floor

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 Functional Classification - Parsva

Mahamudra Jathara Parivrtti

Utthita Trikonasana Utthita

Parsva Konasana

  46
 Asana/Posture: Utthita Trikonasana (Stranding Triangle)
Functional Classification : Parsva

Classical Vinyasa Krama (Sequence)

IN EX IN EX

Stand in
Samasthiti
Take a step sideways. Legs straight. Feet parallel.
(feet are a distance apart so it is comfortable to return to Samasthiti)
While inhaling, raise the arms from the sides to shoulder level
While exhaling, bend laterally and place left hand on the floor outside the left foot. Right arm extended up.
Turning head to look up to hand. Breathe naturally

While inhaling, turn head down, and come up

While exhaling, lower arms from the side
Repeat sequence on the other side
Once completed on both sides, step feet together back to Samasthiti

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 Asana/Posture: Utthita Parsva Konasana (Stranding Side Angle)
Functional Classification: Parsva

Classical Vinyasa Krama (Sequence)

IN EX IN IN EX
EX

Stand in Samasthiti (sideways on yoga mat, if yoga mat is being

used) Take a step sideways. Legs straight. Feet parallel.
(Feet are a distance apart so that it is comfortable to return to Samasthiti)
While inhaling, raise the arms from the sides to shoulder level
While exhaling, bend left knee bend trunk laterally toward left side and place left hand on the floor outside the left foot.
Right arm extended up. Turning head to look up to hand. Breathe naturally

While inhaling, extend right arm forward, alongside the ear palms facing down
While exhaling, move right arm back to vertical position
While inhaling, turn head down and come up, straighten the left knee
While exhaling, lower arms from the sides
Repeat sequence on the other side
Once completed on both sides, step feet together back to Samasthiti

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 Asana/Posture: Mahamudra (Great Symbol)
Functional Classification: Parvsa

* Mahamudra is primarily classified as parsva, however, it also has

characteristics of Parvrtti, Purvatana, and Pascimatana

Classical Vinyasa Krama (Sequence)

IN EX IN IN EX
EX

Sit in Dandasana
Bend the right leg and place sole against the groin area, with the knee at a wide angle away from the body
Body facing left leg, right knee on the floor, palms on the floor on either side of the leg
While inhaling, raise straight arms from the front, in line with the ears, palms facing the front
While exhaling, bend forward and place right hand over left foot, and left hand over right hand
(back and arms relaxed)
While inhaling, straighten the back. Keeping chin and hands down. Remain here, breathe naturally
While exhaling, relax the back
While inhaling, raise arms and come up
While exhaling, lower arms from the front
Extend right leg forward
Note: repeat on the other side:

* Difference in leg position between Janu Sirsasana and Mahamudra - In Mahamudra, the bent leg makes a wider
angle with straight leg

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 Asana/Posture: Jathara Parivritti (Parsva) (Abdominal Twist-Side)
Functional Classification: Parsva

Classical Vinyasa Krama (Sequence)

IN EX EX
IN EX IN EX

Lie down on the back, legs together and straight, arms alongside the body, palms on the floor, chin down, eyes closed
While inhaling, move arms along the floor, away from the sides to shoulder level
While exhaling, turn head to right side. (Right ear on the floor, head and neck in line with the body)
Inhale in this position
While exhaling, move legs in small steps towards left side.
(Legs straight, feet together, hips remain firmly on the floor in line with the trunk). Breathe naturally
While exhaling, bring legs in small steps back to center
While inhaling, turn head back to centre
Repeat sequence on other side
While exhaling, lower arms sideways along the body

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 Functional Classification: Parivrtti (Twist Of The Spine)

Utthita Trikonasana Jathara Parvivrtti

Ardha Matsyendrasana
(Parivrtti)
Utthita Parsva Konasana Jathara Parvivrtti Ekapada
(Parivrtti)

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 Asana/Posture: Utthita Trikonasana Parivrtti (Standing Triangle With Twist)
Functional Classification: Parsva

Classical Vinyasa Krama (Sequence)

IN EX IN EX

Samasthiti (Sideways on yoga mat, if yoga mat is being used)

Take a step sideways. Legs straight. Feet parallel (feet are a distance apart so that it is comfortable to return to Samasthiti)
While inhaling, raise the arms from the sides to shoulder level

While exhaling, bend forward and twist, placing right palm on floor outside left foot .Left arm extended up.
Turning head to look up to hand.Remain here, breathe naturally
While inhaling, turn head down, and come up
While exhaling, lower arms from the side

Repeat sequence on the other side

Once completed on both sides, step feet together back to Samasthiti

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 Asana/Posture: Utthita Parsva Konasana Parivrtti (Standing Side Angle With Twist)
Functional Classification: Parsva

Classical Vinyasa Krama (Sequence)

IN EX IN EX IN EX

Take a step sideways. Legs straight. Feet parallel (feet are a distance apart so that it is comfortable to return to
Samasthiti)
While inhaling, raise the arms from the sides to shoulder level
While exhaling, bend left knee and twist towards it. Place right hand on the floor outside the left foot. Left arm
extended up. Turn head and look up towards left hand
While inhaling bring left arm alongside the ear. Remain here, and breathe
naturally While exhaling, move left arm back to vertical position
While inhaling, turn head down, and come up, straightening the left knee
While exhaling, lower arms from the side
Repeat sequence on the other side
Once completed on both sides, step feet together back to Samasthiti

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 Asana/Posture: Ardha Matsyendrasana (Half Yogi Pose)
Functional Classification: Parsva

Classical Vinyasa Krama (Sequence)

IN EX IN EX

Sit in Dandasana
Bend right knee and place right foot on floor outside left
Bend left knee and place left heel on floor close to right hip/buttock. Left knee is on the floor, right knee vertical
While inhaling raise both arms above head

While exhaling, twist trunk to the right side, place left elbow outside right knee and hold the right foot with the hand
From behind hold the left thigh with right arm. Turn head to the right. Remain here, breathe naturally
Release hands, and while inhaling, raise arms above head and bring the trunk back to center
While exhaling, lower arms to sides
Extend legs forward

Note: repeat on the other side

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 Asana/Posture: Jathara Parivrtti (Abdominal Twist)
Functional Classification: Parsva

Classical Vinyasa Krama (Sequence)

IN IN EX EX
IN EX EX EX IN IN IN EX

Lie down on the back. Legs straight. Feet together. Arms on the floor alongside the body, palms facing down. Eyes closed
While inhaling, move arms along floor, away from the sides to shoulder level

While exhaling, lift straight legs to vertical position

Inhale in this position

While exhaling, turn head to right side. (Right ear on the floor, head and neck in line with the body)
Inhale in this position

While exhaling, lower straight legs to the left, feet to the floor, and hold outside of right foot with left hand. Remain here, breathe naturally
While inhaling, release feet and lift straight legs to vertical position
Exhale in this position

While inhaling, turn head back to center

Exhale in this position

While inhaling, lower legs to floor

While exhaling, lower arms side ways along the body

Note: Repeat on the other side

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 Asana/Posture: Jathara Parivrtti Ekapada (Abdominal Twist-One Leg)
Functional Classification: Parsva

Classical Vinyasa Krama (Sequence)

IN IN EX EX
EX IN IN
IN EX EX IN
EX

Lie down on the back. Legs straight. Feet together. Arms on the floor alongside the body, palms facing
down. Eyes closed
While inhaling, move arms along floor, away from the sides to shoulder level
While exhaling, lift right leg to vertical position. Hips on the floor Inhale in this position
While exhaling, turn head to right side. (Right ear on the floor, head and neck
in line with the body) Inhale in this position
While exhaling, twist hips and lower right leg to left side, and hold outside of right foot with left hand.
Remain here, breathe naturally
While inhaling, release feet and lift straight legs to
vertical position Exhale in this position
While inhaling, turn head
back to center Exhale in
this position
While inhaling, lower straight leg to floor
While exhaling, lower arms side ways along
the body

Note: Repeat on the other side

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 Asana/Posture: Salamba Sirsasana (Supported Headstand)
Functional Classification: Viparita

Classical Vinyasa Krama (Sequence)

IN EX IN EX IN EX

Sit in Vajrasana, eyes closed. If desired, be prepared to do pose on blanket

Bend forward and place forearms on floor/blanket and interlock fingers. Thumbs up, elbows symmetrical and
slightly apart. Elbows on the carpet Place crown of head on the carpet, in between hands. Back of head against
the palms with thumbs supporting it
While inhaling, lift knees off the floor. Buttocks raised, legs straight
While exhaling, bring feet closer to the body, lifting the back
While inhaling, raise straight legs to vertical position. Legs, trunk and head in vertical line.
Stay here, breathe naturally while exhaling, lower straight legs to the floor
While inhaling, move feet away from the body, one step at a time.
While exhaling, lower knees to floor
Lift head off the floor. Unlock fingers and come up to sitting in Vajrasana

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 Asana/Posture: Salamba Sarvangasana (Supported All Parts/Shoulder Stand)
Functional Classification: Viparita

Classical Vinyasa Krama (Sequence)

Ex in ex in

Lie down on the back. Legs together and straight, arms alongside the body. Palms facing down, chin down,
eyes closed. If required, use blanket or rug to support neck
While exhaling, lift straight legs and hips, so that feet go above the head, but not to the floor.
Support upper back with palms of the hands
While inhaling, lift legs to vertical position. Stay here, breathe naturally

While exhaling, lower straight legs towards head, not allowing feet to touch floor. Release hands to the floor

While inhaling, lower hips and legs to lay out on the floor

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 Asana/Posture: Viparitakarani (Inverted)
Functional Classification: Viparita
Classical Vinyasa Krama (Sequence)

EX IN EX IN

Lie down on the back. Legs together and straight, arms alongside the body. Palms facing down, chin down,
eyes closed. If required, use blanket or rug to support neck
While exhaling, lift straight legs and hips, so that feet go above the head, but not to the floor.
Support upper back with palms of the hands . Fingers pointing up, elbows parallel
While inhaling, lift legs up about 3/4 of the way but not to vertical position. Legs and trunk are at an angle.
stay here, breathe naturally
While exhaling, lower straight legs towards head, not allowing feet to touch floor. Release hands to the floor
While inhaling, lower hips and legs to lay out on the floor

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 Asana/Posture: Bhagirathasana (A King & Legendary Hero; Modern Name; Tree Pose)
Functional Classification: Visersa

Classical Vinyasa Krama (Sequence)

in ex

Stand in Samasthiti
Raise right foot and place sole of foot against inner thigh of left leg. Palms together in prayer position in front of chest

While inhaling, raise arms from side to bring palms together above head lift heel off floor, balance on ball of the foot

Exhaling, lower arms down to sides and lower heel to the floor
Release the right foot, bring the feet together into Samasthiti

Note: repeat on the other side

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