Qualities of Vinyasa
Definition of Vinyasa:
The Sanskrit word Vinyasa consists of two parts:
- “Nyasa” – to place, to set,
- “Vi” – in a specific, defined order, sequence.
Thus, Vinyasa means order, sequence, moving forward.
Vinyasa is movement combined with breath, integrated with it. It is effortless, flowing, and permeating. It is essential that the movement follows the breath, not that the breath adjusts to the movement. To achieve these qualities of breath, Bandhas must be activated. It is the Bandhas that initiate the movement of the breath, push and direct Prana, creating appropriate cycles and flows along the Nadi (Nāḍī – channel of the nervous system). The result of Vinyasa is the internal heat generated, which warms up the blood, allowing the body to burn off inflammation, and destroy bacteria, fungi, molds, and viruses. It pumps warm, nourishing blood into areas that would otherwise have no chance of reaching, and exchanges it for fresh blood, cleansing these areas of toxins. The cleansing process manifests as sweating, which is an inseparable aspect of Vinyasa. At the same time, the tissues soften, become more nourished, and the production of fascia layers inside the muscles increases, giving the body more possibilities to build muscular connections, as well as more flexibility, speed, and endurance. There is an increase in tissue firmness (“diamond durability, diamond hardness” – vajra saṁhananatvāni) and energy, while simultaneously improving mobility.
The essence of Vinyasa lies in its simplicity and the crystalline purity of its movement: the longer we practice, the simpler the practice should become—free of embellishments and frills, fluid, and uninterrupted. At the same time, this fluidity should radiate/ emanate strength and stability. This creates a space and a sense of grounding and security, as described in the sutra (2.46): “Sthira sukham Āsanam (स्थिरसुखमासनम्).” Softness, flexibility, grace—without haste. Strength, endurance, grounding—without heaviness, without effort. Thanks to these qualities, Vinyasa builds the foundation of every Asana.
Practicing in this way gives us the feeling of being in our own body as if in a temple, which is also a safe haven—a return home, where the nervous system shuts down all defensive reactions. This is our Sacred Space, where we touch the deepest Truths about Ourselves. This builds closeness with ourselves in the deepest intimacy, where we stop running away and enter a state similar to theta waves (deep relaxation). The rhythm and repetition of Vinyasa are intended to induce a trance-like state, leading to deep relaxation, and at the same time to focus, mindfulness, and readiness to receive knowledge.
The sequence of asanas—easier or more difficult, favorites or lesser-liked — along with various distractions and changes in pace during practice, are a test of the mind and the level of our practice. When our relationship to these factors ceases to influence our well-being, reactions, emotions, or thoughts that arise in response to a given situation; and when, regardless of these variables, the mind and body remain unaffected and unmoved, flowing effortlessly and without frustration, without any reaction—this is the state of Yoga. It is the state of a “sweated-out mind” and a body “burned in the fire of Asanas.”
This is the highest goal of Vinyasa and its main function: movement precedes the mind (and its patterns, and thus has the potential to change them), while the body simultaneously follows even, mindful breathing, drawing on the quality of focused, deeply concentrated awareness. Movement condenses, thickens and compacts the tissue, shaping it and giving it form, while the breath brings release, creating space in the body and mind. The result is stability, perseverance, endurance, and unwavering following, which – despite constant movement – leads to a higher dimension of acceptance and surrender, while maintaining the practitioner’s focus and grounding.
On a more physical level, it is a bit like the cooking process: the kitchen, which represents the structure of the body and the nutrients, the fuel (the Bandhas and breath) to ignite and maintain the digestive fire – „fire of the stomach” – Jathara Agni (जठर अग्नि)– and the cooking process itself, which is the movement of Vinyasa.
The complement of Vinyasa is Drishti (Dṛṣṭi),, the point of gaze concentration, that helps the mind stay still and focused on one action or in one place, so it can persist.
Three qualities – the Ujjayi breath, Bandhas, and Drishti – make up Tristana.
Why Bandhas and not Asanas? Because Bandhas are the anchor, the root of the Asana. When held, the representation of the posture – the Asana – can occur. We can perform a body posture similar to an Asana but without the Bandhas, it will not be considered an Asana in its full sense but only an exercise resembling it, according to the principles of Ashtanga. It will, therefore, not provide the full benefits, but only partial ones. The full healing effect of an Asana can only be achieved by combining these three elements.
When, during movement, the breath can freely flow through the body (physical aspect), Prana moves along the Nadi (energetic aspect), both the body and mind gain lightness, softness, and subtlety. Vinyasa is a manifestation and training of Tristana.
An important aspect is the natural principles that Vinyasa operates on (i.e., the principle of movement directions), with the corresponding inhalation or exhalation, as well as the even or odd numbers assigned to a given Vinyasa.
It is worth delving into this subject by exploring various texts on yoga (the foundation being the books of Krishnamacharya, Yoga Mala, Hatha Yoga Pradipika, Siva Svarodaya, among many others), the flow of Prana along the Nadi, and the activity of the brain hemispheres. Tibetan teachings on the elements are also in alignment here.
The first creator of the Vinyasa, which is the Sun Salutation (Sūrya Namaskār), according to tradition was Hanuman. He composed this sequence in gratitude to the Sun God for his teachings.
According to the tradition of yoga and the Vinyasa theory based on it, inhalation is connected with movement upwards, forwards, or with movement that opens the chest, related to activity, action, and the energy of the Sun. The inhalation is the carrier and representative of Life energy, condensing the elements of Prakriti (Prakṛti), centering, and restoring. Its primary element is Fire, and its secondary element is Air. Odd numbers are assigned to it.
Movement backward, downward, or that closes the chest, releasing the tension, yielding, and connected with letting go and the energy of the Moon corresponds to exhalation. Exhalation is the carrier and representative of Death energy, dissolving the elements of Matter/ Gunas/ Prakriti. Its primary element is Water, and its secondary element is Earth. Even numbers are assigned to it.
Vinyasa is initially based on energetics and only secondarily on movement mechanics. Its task is to regenerate, create energy reserves, accumulate it, and use it for healing areas of the body that need it. These principles look differently in Eastern martial arts, where, during inhalation, we “coil” energy (draw it inward), condense it, and gather it in one place, only to expel it outward during exhalation in the form of a strike.
An old saying goes, ‘There is no Asana without Vinyasa.’ We cannot assume a posture without performing some movement in that direction – the position will not manifest on its own. We need to enter into it, bring the body into it, assume the posture, create the energy for it to happen. This entry, this action, is the Vinyasa.
Entering, opening the Asana is connected with inhalation, and exhalation is its rooting. Only then do we begin counting 5 (or more) breaths. And again, to move to the next Asana, an inhalation is needed – as the start of the next stage.
What does Vinyasa provide to practitioners? Primarily, it resets any tension that may have occurred during the Asana. It restores the original and natural energetic flow, loosens the body and mind by leading them into a deep state of relaxation while maintaining awareness. It also regulates the heart rate, reactivating the Bandhas if we lose them along the way.
Try this counting below, it is easy to remember because the numbers are synchronized with the given Asanas (sitting vinyasa) e.g.:
caturaṅga – catvāri, caturdaśa, caturviṁṣatihi
ūrdhva mukha śvānāsana – pañca, pañcadaśa, pañcaviṁṣatihi
adho mukha śvānāsana – ṣaṭ, ṣoḍaśa, ṣaḍviṁṣatihi
forward bend – daśa, viṁṣatihi
etc. etc.
Another topic to consider: if traditionally we stay in Asana for 5 breaths, what exactly does that mean? Do these 5 breaths, according to the principle of breathing and Vinyasa, start with the inhale and then the full 5 breaths in Asana start with the inhale and end with the exhale? So Vinyasa introducing the Asana is a movement during inhalation and settling it during exhalation? The inhalation that follows initiates the first of the five Asana breaths.
And the way out? Can the movement after 5 breaths start on the exhale? How?
Is it a system like this:
Vinyasa:
inhale – movement initiating Asana,
exhale – a movement that grounds the Asana
Asana 5 breaths
inhalation – a movement initiating leaving the Asana/moving to the next Asana,
exhale – a movement that grounds the next Asana
Currently, if we analyze the counting of Vinyasa, we can notice that often the inhalation that initiates the Asana and is counted as Vinyasa is also the first breath out of 5 that should be in the Asana. Similarly, the last exhalation – this is “taken from Asana” to Vinyasa… Some of the inhalations or exhalations during Vinyasa are counted, but some “numbers” are missed…
Very often, naturally, the body itself inhales or exhales additionally, or automatically wants to perform an additional movement – which, however, usually happens without our awareness…
Applying the above principles, here’s what proper counting, and synchronization of movement with breathing, in my opinion should look like:
SŪRYA NAMASKĀRA
sūrya namaskāra A
1. ekam / inhale – hands up
2. dve / exhale – go down
3. tr ī ṇi / inhale – head up
4. catvāri / exhale – caturaṅga
5. pañca / inhale – ūrdhva mukha śvānāsana
6. ṣaṭ / exhale – grounding (pāda bandha, mūla bandha activation)
- adho mukha śvānāsana – 5 breaths
7. sapta / inhale – look forward, jump forward, head up
8. aṣṭau / exhale – go down
9. nava / inhale – go up, hands up
samasthiti – exhale
sūrya namaskāra B
1. ekam / inhale – hands up
2. dve / exhale – go down
3. tr ī ṇi / inhale – head up
4. catvāri / exhale – caturaṅga
5. pañca / inhale – ūrdhva mukha śvānāsana
6. ṣaṭ / exhale – adho mukha śvānāsana
7. sapta / inhale – right leg forward, vīrabhadrāsana A
8. aṣṭau / exhale – caturaṅga
9. nava / inhale – ūrdhva mukha śvānāsana
10. daśa / exhale – adho mukha śvānāsana
11. ekādaśa / inhale – left leg forward, vīrabhadrāsana A
12. dvādaśa / exhale – caturaṅga
13. trayodaśa / inhale – ūrdhva mukha śvānāsana
14. caturdaśa / exhale – grounding (pāda bandha, mūla bandha activation)
- adho mukha śvānāsana – 5 breaths
15. pañcadaśa / inhale – look forward, jump forward, head up
16. ṣoḍaśa / exhale – go down
17. saptadaśa / inhale – go up, hands up
samasthiti – exhale
STANDING ASANAS:
pādāṅguṣṭhāsana, pādahastāsana
1. ekam / inhale – jump with your feet hip-width apart
2. dve / exhale – go down, catch big toes
3. tr ī ṇi / inhale – head up
4. catvāri / exhale – go down, forward bend, grounding (pāda bandha, mūla bandha activation)
- pādāṅguṣṭhāsana – 5 breaths
5. pañca / inhale – head up
6. ṣaṭ / exhale – stay
3. tr ī ṇi / inhale – hands under your feet, head up
4. catvāri / exhale – go down, grounding (pāda bandha, mūla bandha activation)
- pādahastāsana – 5 breaths
5. pañca / inhale – head up
6. ṣaṭ / exhale – hands on your hips
7. sapta / inhale – go up
samasthiti – exhale
utthita trikoṇāsana,
parivṛtta trikoṇāsana (basicly was in second series)
1. ekam / inhale – open with right leg, spread your arms
2. dve / exhale – go down, catch big toe, grounding (pāda bandha, mūla bandha activation)
- utthita trikoṇāsana – 5 breaths
3. tr ī ṇi / inhale – go up
4. catvāri / exhale – left side, grounding (pāda bandha, mūla bandha activation)
- utthita trikoṇāsana – 5 breaths
5. pañca / inhale – go up
2. dve / exhale – right side, grounding (pāda bandha, mūla bandha activation)
- parivṛtta trikoṇāsana – 5 breaths
3. tr ī ṇi / inhale – go up
4. catvāri / exhale – left side, grounding (pāda bandha, mūla bandha activation)
- parivṛtta trikoṇāsana – 5 breaths
5. pañca / inhale – go up
samasthiti – exhale
uṭṭhita pārśvakoṇāsana,
parivṛtta pārśvakoṇāsana (basicly was in second series)
1. ekam / inhale – open with right leg, knee bent, spread your arms
2. dve / exhale – go down, right hand on the floor, grounding (pāda bandha, mūla bandha activation)
- uṭṭhita pārśvakoṇāsana – 5 breaths
3. tr ī ṇi / inhale – go up
4. catvāri / exhale – left side, grounding (pāda bandha, mūla bandha activation)
- uṭṭhita pārśvakoṇāsana– 5 breaths
5. pañca / inhale – go up
2. dve / exhale – right side, grounding (pāda bandha, mūla bandha activation)
- parivṛtta pārśvakoṇāsana – 5 breaths
3. tr ī ṇi / inhale – go up
4. catvāri / exhale – left side, grounding (pāda bandha, mūla bandha activation)
- parivṛtta pārśvakoṇāsana – 5 breaths
5. pañca / inhale – go up
samasthiti – exhale
prasārita pādottānāsana
A:
1. ekam / inhale – open with right leg, hands on the hips
2. dve / exhale – go down, hands on the floor, arms-width apart
3. tr ī ṇi / inhale – head up
4. catvāri / exhale – go down, grounding (pāda bandha, mūla bandha activation)
- prasārita pādottānāsana A – 5 breaths
5. pañca / inhale – head up
6. ṣaṭ / exhale – hands on the hips
7. sapta / inhale – go up
8. aṣṭau / exhale – stay
B:
1. ekam / inhale – spread your arms
2. dve / exhale – hands on the hips
3. tr ī ṇi / inhale – lift up the chest
4. catvāri / exhale – go down, grounding (pāda bandha, mūla bandha activation)
- prasārita pādottānāsana B – 5 breaths
5. pañca / inhale – go up
6. ṣaṭ / exhale – stay, hands on the hips
C:
1. ekam / inhale – spread your arms
2. dve / exhale – catch your wrists, elbows straight
3. tr ī ṇi / inhale – lift up the chest
4. catvāri / exhale – go down, grounding (pāda bandha, mūla bandha activation)
- prasārita pādottānāsana C – 5 breaths
5. pañca / inhale – go up
6. ṣaṭ / exhale – hands on the hips
D:
1. ekam / inhale – lift up the chest, hands on the hips
2. dve / exhale – go down, catch big toes
3. tr ī ṇi / inhale – head up,
4. catvāri / exhale – go down, forward bend, grounding (pāda bandha, mūla bandha activation)
- prasārita pādottānāsana D – 5 breaths
5. pañca / inhale – head up
6. ṣaṭ / exhale – hands on the hips
7. sapta / inhale – go up
samasthiti – exhale
pārśvottānāsana
1. ekam / inhale – open with right leg, hands on the back
2. dve / exhale – forward bend to right leg, grounding (pāda bandha, mūla bandha activation)
- pārśvottānāsana – 5 breaths
3. tr ī ṇi / inhale – go up
4. catvāri / exhale – forward bend to left leg, grounding (pāda bandha, mūla bandha activation)
- pārśvottānāsana – 5 breaths
5. pañca / inhale – go up
samasthiti – exhale
uṭṭhita hastapādāṅguṣṭhāsana
1. ekam / inhale – right leg up, catch big toe
2. dve / exhale – chin to shin, grounding (pāda bandha, mūla bandha activation)
- uṭṭhita hastapādāṅguṣṭhāsana – 5 breaths
3. tr ī ṇi / inhale – go up, look left
4. catvāri / exhale – leg to the right, grounding (pāda bandha, mūla bandha activation)
- uṭṭhita hastapādāṅguṣṭhāsana – 5 breaths
5. pañca / inhale – leg to the centre
6. ṣaṭ / exhale – chin to shin
7. sapta / inhale – go up, keep your leg up, hands on the hips,
8. aṣṭau / exhale – grounding (pāda bandha, mūla bandha activation) added because of Oxygen debt/Excess Post-exercise Oxygen Consumption (EPOC)
- uṭṭhita hastapādāṅguṣṭhāsana – 5 breaths
9. nava / inhale
10. daśa /exhale – put the leg down
11. ekādaśa / inhale – left leg up, catch big toe
12. dvādaśa / exhale – chin to shin, grounding (pāda bandha, mūla bandha activation)
- uṭṭhita hastapādāṅguṣṭhāsana – 5 breaths
13. trayodaśa / inhale – go up, look right
14. caturdaśa / – leg to the left, grounding (pāda bandha, mūla bandha activation)
- uṭṭhita hastapādāṅguṣṭhāsana – 5 breaths
15. pañcadaśa / inhale – leg to the centre
16. ṣoḍaśa / exhale – chin to shin
17. saptadaśa / inhale – go up, keep your leg up, hands on the hips,
18. aṣṭadaśa / exhale – grounding (pāda bandha, mūla bandha activation) added because of Oxygen debt/Excess Post-exercise Oxygen Consumption (EPOC)
- uṭṭhita hastapādāṅguṣṭhāsana – 5 breaths
19. ekonavimṣatihi / inhale
samasthiti – exhale
ardha baddha padmottānāsana
1. ekam / inhale – right leg in padmasana, catch big toe
2. dve / exhale – go down, grounding (pāda bandha, mūla bandha activation)
- ardha baddha padmottānāsana – 5 breaths
3. tr ī ṇi / inhale – head up
4. catvāri / exhale – stay
5. pañca / inhale – go up
6. ṣaṭ / exhale – put the leg down
7. sapta / inhale – left leg in padmasana, catch big toe
8. aṣṭau / exhale – forward bend, grounding (pāda bandha, mūla bandha activation)
- ardha baddha padmottānāsana – 5 breaths
9. nava / inhale – head up
10. daśa / exhale – stay
11. ekādaśa / inhale – go up
samasthiti – exhale
utkaṭāsana
1. ekam / inhale – hands up, look at the thumbs
2. dve / exhale – go down
3. tr ī ṇi / inhale – head up
4. catvāri / exhale – jump back, caturaṅga
5. pañca / inhale – ūrdhva mukha śvānāsana
6. ṣaṭ / exhale – adho mukha śvānāsana
7. sapta / inhale – look forward, jump forward
8. aṣṭau / exhale – go down, head down – added because of Oxygen debt/Excess Post-exercise Oxygen Consumption (EPOC)
9. nava / inhale – go up, hands up
10. daśa / exhale – grounding (pāda bandha, mūla bandha activation)
- utkaṭāsana – 5 breaths
11. ekādaśa / inhale
12. dvādaśa / exhale – go down, head down – added because of Oxygen debt/Excess Post-exercise Oxygen Consumption (EPOC)
13. trayodaśa / inhale – bakāsana, jump up
14. caturdaśa / exhale – jump back, caturaṅga
15. pañcadaśa / inhale – ūrdhva mukha śvānāsana
16. ṣoḍaśa / exhale – adho mukha śvānāsana
vīrabhadrāsana A i B
7. sapta / inhale – right leg forward, between hands, go up, hands up
8. aṣṭau / exhale – active back leg, grounding (pāda bandha, mūla bandha activation)
- vīrabhadrāsana A – 5 breaths
9. nava / inhale – left side
10. daśa / exhale – active back leg, grounding (pāda bandha, mūla bandha activation)
- vīrabhadrāsana A – 5 breaths
11. ekādaśa / inhale
12. dvādaśa / exhale – spread your arms, active back leg, grounding (pāda bandha, mūla bandha activation)
- vīrabhadrāsana B – 5 breaths
13. trayodaśa / inhale – go up and turn right side
14. caturdaśa / exhale – active back leg, grounding (pāda bandha, mūla bandha activation)
- vīrabhadrāsana B – 5 breaths
15. pañcadaśa / inhale
16. ṣoḍaśa / exhale – hands on the floor – added because of Oxygen debt/Excess Post-exercise Oxygen Consumption (EPOC)
17. saptadaśa / inhale – eka pāda bakāsana
18. aṣṭadaśa / exhale – jump back, caturaṅga
19. ekonavimṣatihi / inhale – ūrdhva mukha śvānāsana
20. viṁṣatihi / exhale – adho mukha śvānāsana
SITTING ASSANAS (part 1):
daṇḍāsana, paścimottānāsana A, B
7. sapta / inhale – look forward, jump through
8. aṣṭau / exhale – sit down with straight legs, grounding (pāda bandha, mūla bandha activation)
- daṇḍāsana – 5 breaths
9. nava / inhale – head up, catch big toes, lift up the chest
10. daśa / exhale – forward bend, grounding (pāda bandha, mūla bandha activation)
- paścimottānāsana A – 5 breaths
9. nava / inhale – head up, lock your hands, lift up the chest
10. daśa / exhale – forward bend, grounding (pāda bandha, mūla bandha activation)
- paścimottānāsana B – 5 breaths
11. ekādaśa / inhale – head up
12. dvādaśa / exhale – cross your legs, knees to the chest
13. trayodaśa / inhale – lift up
14. caturdaśa / exhale – caturaṅga
15. pañcadaśa / inhale – ūrdhva mukha śvānāsana
16. ṣoḍaśa / exhale – adho mukha śvānāsana
pūrvottānāsana
7. sapta / inhale – look forward, jump through
8. aṣṭau / exhale – sit down with straight legs
9. nava / inhale – hands back, open the chest, go up
10. daśa / exhale – grounding (pāda bandha activation)
- pūrvottānāsana – 5 breaths
11. ekādaśa / inhale
12. dvādaśa / exhale, sit down, cross your legs, knees to the chest
13. trayodaśa / inhale – lift up
14. caturdaśa / exhale – caturaṅga
15. pañcadaśa / inhale – ūrdhva mukha śvānāsana
16. ṣoḍaśa / exhale – adho mukha śvānāsana
ardha baddha padma paścimottānāsana
7. sapta / inhale – look forward, jump through
8. aṣṭau / exhale – sit down with straight legs
9. nava / inhale – catch right big toe and left foot, lift up the chest
10. daśa / exhale – forward bend, chin to shin, grounding (pāda bandha, mūla bandha activation)
- ardha baddha padma paścimottānāsana – 5 breaths
11. ekādaśa / inhale – head up
12. dvādaśa / exhale – cross your legs, knees to the chest
13. trayodaśa / inhale – lift up
14. caturdaśa / exhale – caturaṅga
15. pañcadaśa / inhale – ūrdhva mukha śvānāsana
16. ṣoḍaśa / exhale – adho mukha śvānāsana
17. saptadaśa / inhale – look forward, jump through
18. aṣṭadaśa / exhale – sit down with straight legs
19. ekonavimṣatihi / inhale – catch left big toe and right foot, lift up the chest
20. viṁṣatihi / exhale – forward bend, chin to shin, grounding (pāda bandha, mūla bandha activation)
- ardha baddha padma paścimottānāsana – 5 breaths
21. ek viṁṣatihi / inhale – head up
22. dvāviṁṣatihi / exhale – cross your legs, knees to the chest
23. trayoviṁṣatihi / inhale – lift up
24. caturviṁṣatihi / exhale – caturaṅga
25. pañcaviṁṣatihi / inhale – ūrdhva mukha śvānāsana
26. ṣaḍviṁṣatihi / exhale – adho mukha śvānāsana
triaṅg mukhaikapada paścimottānāsana
7. sapta / inhale – look forward, jump through
8. aṣṭau / exhale – sit down with straight legs
9. nava / inhale – right leg bent, catch left foot, lift up the chest
10. daśa / exhale – forward bend, chin to shin, grounding (pāda bandha, mūla bandha activation)
- triaṅgmukhaikapada paścimottānāsana – 5 breaths
11. ekādaśa / inhale – head up
12. dvādaśa / exhale – cross your legs, knees to the chest
13. trayodaśa / inhale – lift up
14. caturdaśa / exhale – caturaṅga
15. pañcadaśa / inhale – ūrdhva mukha śvānāsana
16. ṣoḍaśa / exhale – adho mukha śvānāsana
17. saptadaśa / inhale – look forward, jump through
18. aṣṭadaśa / exhale – sit down with straight legs
19. ekonavimṣatihi / inhale – left leg bent, catch right foot, lift up the chest
20. viṁṣatihi / exhale – forward bend, chin to shin, grounding (pāda bandha, mūla bandha activation)
- triaṅg mukhae(i)kapada paścimottānāsana – 5 breaths
21. ek viṁṣatihi / inhale – head up
22. dvāviṁṣatihi / exhale – cross your legs, knees to the chest
23. trayoviṁṣatihi / inhale – lift up
24. caturviṁṣatihi / exhale – caturaṅga
25. pañcaviṁṣatihi / inhale – ūrdhva mukha śvānāsana
26. ṣaḍviṁṣatihi / exhale – adho mukha śvānāsana
jānuśīrṣāsana A, B, C
7. sapta / inhale – look forward, jump through
8. aṣṭau / exhale – sit down with straight legs
9. nava / inhale – right leg bent, catch left foot, lift up the chest
10. daśa / exhale – forward bend, chin to shin, grounding (pāda bandha, mūla bandha activation)
- jānuśīrṣāsana A, B, C– 5 breaths
11. ekādaśa / inhale – head up
12. dvādaśa / exhale – cross your legs, knees to the chest
13. trayodaśa / inhale – lift up
14. caturdaśa / exhale – caturaṅga
15. pañcadaśa / inhale – ūrdhva mukha śvānāsana
16. ṣoḍaśa / exhale – adho mukha śvānāsana
17. saptadaśa / inhale – look forward, jump through
18. aṣṭadaśa / exhale – sit down with straight legs
19. ekonavimṣatihi / inhale – left leg bent, catch right foot, lift up the chest
20. viṁṣatihi / exhale – forward bend, chin to shin, grounding (pāda bandha, mūla bandha activation)
- jānuśīrṣāsana A, B, C – 5 breaths
21. ek viṁṣatihi / inhale – head up
22. dvāviṁṣatihi / exhale – cross your legs, knees to the chest
23. trayoviṁṣatihi / inhale – lift up
24. caturviṁṣatihi / exhale – caturaṅga
25. pañcaviṁṣatihi / inhale – ūrdhva mukha śvānāsana
26. ṣaḍviṁṣatihi / exhale – adho mukha śvānāsana
marīchyāsana A, B
7. sapta / inhale – look forward, jump through
8. aṣṭau / exhale – sit down with straight legs
9. nava / inhale – right leg bent, lock your hands, lift up the chest
10. daśa / exhale – forward bend, chin to shin, grounding (pāda bandha, mūla bandha activation)
- marīchyāsana A, B – 5 breaths
11. ekādaśa / inhale – head up
12. dvādaśa / exhale – cross your legs, knees to the chest
13. trayodaśa / inhale – lift up
14. caturdaśa / exhale – caturaṅga
15. pañcadaśa / inhale – ūrdhva mukha śvānāsana
16. ṣoḍaśa / exhale – adho mukha śvānāsana
17. saptadaśa / inhale – look forward, jump through
18. aṣṭadaśa / exhale – sit down with straight legs
19. ekonavimṣatihi / inhale – left leg bent, lock your hands, lift up the chest
20. viṁṣatihi / exhale – forward bend, chin to shin, grounding (pāda bandha, mūla bandha activation)
- marīchyāsana A, B – 5 breaths
21. ek viṁṣatihi / inhale – head up
22. dvāviṁṣatihi / exhale – cross your legs, knees to the chest
23. trayoviṁṣatihi / inhale – lift up
24. caturviṁṣatihi / exhale – caturaṅga
25. pañcaviṁṣatihi / inhale – ūrdhva mukha śvānāsana
26. ṣaḍviṁṣatihi / exhale – adho mukha śvānāsana
marīchyāsana C, D
7. sapta / inhale – look forward, jump through
8. aṣṭau / exhale – sit down with straight legs
9. nava / inhale – right leg bent, lock your hands, lift up the chest
10. daśa / exhale – grounding (pāda bandha, mūla bandha activation)
- marīchyāsana C, D – 5 breaths
11. ekādaśa / inhale – relax the catching
12. dvādaśa / exhale – cross your legs, knees to the chest
13. trayodaśa / inhale – lift up
14. caturdaśa / exhale – caturaṅga
15. pañcadaśa / inhale – ūrdhva mukha śvānāsana
16. ṣoḍaśa / exhale – adho mukha śvānāsana
17. saptadaśa / inhale – look forward, jump through
18. aṣṭadaśa / exhale – sit down with straight legs
19. ekonavimṣatihi / inhale – left leg bent, lock your hands, lift up the chest
20. viṁṣatihi / exhale – grounding (pāda bandha, mūla bandha activation)
- marīchyāsana C, D – 5 breaths
21. ek viṁṣatihi / inhale – relax the catching
22. dvāviṁṣatihi / exhale – cross your legs, knees to the chest
23. trayoviṁṣatihi / inhale – lift up
24. caturviṁṣatihi / exhale – caturaṅga
25. pañcaviṁṣatihi / inhale – ūrdhva mukha śvānāsana
26. ṣaḍviṁṣatihi / exhale – adho mukha śvānāsana
nāvāsana (first option)
7. sapta / inhale – look forward, jump through
8. aṣṭau / exhale – sit down with straight legs lifted up, grounding (pāda bandha, mūla bandha activation)
- nāvāsana – 5 breaths (1st)
9. nava / inhale – lift up, open the chest
10. daśa / exhale – cross your legs, knees to the chest – added because of Oxygen debt/Excess Post-exercise Oxygen Consumption (EPOC)
11. ekādaśa / inhale – lift up
12. dvādaśa / exhale – sit down with straight legs lifted up, grounding (pāda bandha, mūla bandha activation)
- nāvāsana – 5 breaths (2nd, 3rd, 4th, 5th)
9. nava / inhale – lift up, open the chest
10. daśa / exhale – cross your legs, knees to the chest – added because of Oxygen debt/Excess Post-exercise Oxygen Consumption (EPOC)
11. ekādaśa / inhale – lift up
12. dvādaśa / exhale – jump back – caturaṅga
13. trayodaśa/ inhale – ūrdhva mukha śvānāsana
12. caturdaśa / exhale – adho mukha śvānāsana
nāvāsana (second option)
7. sapta / inhale – look forward, jump through
8. aṣṭau / exhale – sit down with crossed legs lifted up – added because of Oxygen debt/Excess Post-exercise Oxygen Consumption (EPOC)
9. nava / inhale – lift up straight legs, open the chest
10. daśa / exhale – grounding (pāda bandha, mūla bandha activation)
- nāvāsana – 5 breaths (1st)
11. ekādaśa / inhale – lift up the chest
12. dvādaśa / exhale – cross your legs, knees to the chest, strong mula bandha activation – added because of Oxygen debt/Excess Post-exercise Oxygen Consumption (EPOC)
13. trayodaśa / inhale – lift up
14. caturdaśa / exhale – sit down with straight legs lifted up, grounding (pāda bandha, mūla bandha activation)
- nāvāsana – 5 breaths (2nd, 3rd, 4th, 5th)
11. ekādaśa / inhale – lift up the chest
12. dvādaśa / exhale – cross your legs, knees to the chest, strong mūla bandha activation – added because of Oxygen debt/Excess Post-exercise Oxygen Consumption (EPOC)
13. trayodaśa / inhale – lift up
14. caturdaśa / exhale – jump back – caturaṅga
15. pañcadaśa / inhale – ūrdhva mukha śvānāsana
16. ṣoḍaśa / exhale – adho mukha śvānāsana