Ashtanga Yoga Cheat Sheet

Abstract

This is a cheat sheet for the ashtanga practitioner and the primary series.

Contents

Opening Sequence

Standing Sequence

Primary Series

Intermediate Series

Finishing Sequence

Opening Sequence

• Samasthiti + Opening Invocation

“vande gurunam charanaravinde

sandarshita svatma sukhava bodhe

nih shreyase jangalikayamane

samsara halahala mohasantyai

abahu purusharakam

sankhachakrasi dharinam

sahasra shirsam svetam

pranamami patanjalim”

• Surya Namaskara A – Sun-Greeting/Salutation (5 times)

• Surya Namaskara B – Sun-Greeting/Salutation (5 times)

Standing Sequence

• Pada Angustha Asana – Foot Big Toe Posture

• Pada Hasta Asana – Foot Hand Posture

• Utthita Tri Kona Asana – Extended TriAngle Posture

• Parivritta Tri Kona Asana – Revolved TriAngle Posture

• Utthita Parsva Kona Asana – Extended Side Angle Posture

• Parivritta Parsva Kona Asana – Revolved Side Angle Posture

• Prasarita Pada Uttana Asana A – Spread out Feet Stretch Posture (w/ hands on the floor)

• Prasarita Pada Uttana Asana B – Spread out Feet Stretch Posture (floating)

• Prasarita Pada Uttana Asana C – Spread out Feet Stretch Posture (w/ hands tie in the back)

• Prasarita Pada Uttana Asana D – Spread out Feet Stretch Posture (grabbing big toes)

• Parsva Uttana Asana – Side Stretch Posture

• Utthita Hasta Pada Angustha Asana A – Extended Hand Big Toe Posture (grabbing big toe)

• Utthita Hasta Pada Angustha Asana B – Extended Hand Big Toe Posture (to the side)

• Utthita Hasta Pada Angustha Asana C – Extended Hand Big Toe Posture (raising both hands)

• Utthita Hasta Pada Angustha Asana D – Extended Hand Big Toe Posture (floating leg)

• Ardha Baddha Padma Uttana Asana – Half Bound Lotus Stretch Posture

• Utka Asana – Fierce/Powerful Posture

• Virabhadra Asana A – Hero/Warrior Posture (hands up)

• Virabhadra Asana B – Hero/Warrior Posture (hands horizontal)

Primary Series

• Danda Asana – Stick/Staff Posture

• Paschima Uttana Asana A – Western Stretch Posture (grabbing big toes)

• Paschima Uttana Asana B – Western Stretch Posture (grabbing side of the feet)

• Paschima Uttana Asana C – Western Stretch Posture (grabbing wrist)

[First Vinyasa]

• Purva Uttana Asana – Eastern Stretch Posture

• Ardha Baddha Padma Paschima Uttana Asana – Half Bound Lotus Western Stretch Posture

• Tri Anga Mukha Eka Pada Paschima Uttana Asana – Three Limb Face One Foot Western Stretch

Posture (folded leg)

• Janu Sirsa Asana A – Knee Head Posture

• Janu Sirsa Asana B – Knee Head Posture (heel on perineum)

• Janu Sirsa Asana C – Knee Head Posture (toes of bent leg pointing down)

• Marichi Asana A – Marichi’s Posture

• Marichi Asana B – Marichi’s Posture (with bent leg in groin)

• Marichi Asana C – Marichi’s Posture (twist)

• Marichi Asana D – Marichi’s Posture (twist with bent leg in groin)

• Nava Asana – Boat Posture

• Bhuja Pida Asana – Arm/Shoulder Pressure Posture

• Kurma Asana – Tortoise Posture

• Supta Kurma Asana – Sleeeping Tortoise Posture

• Garbha Pinda Asana – Womb Embryo Posture

• Kukkuta Asana – Cock Posture - (rocking around + lifting, 5 breaths)

• Baddha Kona Asana A – Bound Angle Posture

• Baddha Kona Asana B – Bound Angle Posture (rounding the back)

• Upavhista Kona Asana A – Seated Angle Posture (on floor + lift)

• Supta Kona Asana – Sleeping Angle Posture (upside down w/ big toes + roll up)

• Supta Pada Angustha Asana A – Sleeping Foot Big Toe Posture (lifting heart up)

• Supta Pada Angustha Asana B – Sleeping Foot Big Toe Posture (leg to the side)

• Supta Pada Angustha Asana C – Sleeping Foot Big Toe Posture (leg to head)

[First Chakra Asana – Wheel Posture]

• Ubhaya Pada Angustha Asana – Both Foot Big Toe Posture (upside down w/ legs straight + lift to boat)

• Urdhva Mukha Paschimottana Asana – Upward Face Western Stretch Posture (same, but holding side of feet)

[Lie down]

• Setu Bandha Asana – Bridge Bondage/Contraction Posture

Intermediate Series

• Pasha Asana – Noose Posture

• Krouncha Asana – Heron Posture

• Shalabha Asana A – Locust Posture (with top of hands on the floor)

• Shalabha Asana B – Locust Posture (with hands to the side)

• Bheka Asana – Frog Posture

• Dhanura Asana – Bow Posture

• Parsva Dhanura Asana – Sideways Bow Posture (once on each side)

• Ushtra Asana – Camel Posture (on knees, leaning back)

• Laghu Vajra Asana – Little Thunderbolt Posture (same, but reaching head to feet)

• Kapota Asana – Pigeon Posture (same but elbows to the floor)

• Supta Vajra Asana – Lying Down/Sleeping Thunderbolt Posture

• Baka Asana – Crane Posture

• Bharadvaja Asana – Bharadva’s Posture (twist with opposite hand under knee)

• Ardha Matsyendra Asana – Half Lord of the Fishes Posture

• Eka Pada Sirsa Asana A – One Foot/Leg Head Posture (option: lunge instead)

• Eka Pada Sirsa Asana B – One Foot/Leg Head Posture (bending forward)

• Eka Pada Sirsa Asana C – One Foot/Leg Head Posture (lifting off the floor)

• Dwi Pada Sirsa Asana A – Two Foot/Leg Head Posture

• Dwi Pada Sirsa Asana B – Two Foot/Leg Head Posture (lifting off the floor, spreading out)

• Yoga Nidra Asana – Yogi Sleep Posture

• Tittibha Asana A – Insect Posture (legs out, on hands)

• Tittibha Asana B – Insect Posture (standing, hands behind the heels)

• Tittibha Asana C – Insect Posture (walking)

• Tittibha Asana D – Insect Posture (hands touching back of the head)

• Pincha Mayura Asana – Feather Peacock Posture (inversion on forearms)

• Karandava Asana – Duck Posture (knees on armpit, balance on forearms)

• Vrishchika Asana – Scorpion Posture

• Mayura Asana – Peacock Posture (floating horizontally on forearms)

• Nakra Asana – Crocodile Posture

• Vatayana Asana – Horse Posture

• Parigha Asana – Cross Beam of a Gate Posture (twisting and grabbing foot)

• Gomukha Asana A – Cow Face Posture (hands on knees)

• Gomukha Asana B – Cow Face Posture (hands behind back)

• Supta Urdhva Pada Vajra Asana – Sleeping Raised Foot Thunderbolt Posture

[Headstands]

• Baddha Hasta Sirsa Asana A – Bound Hands Head Posture (hands behind head)

• Baddha Hasta Sirsa Asana B – Bound Hands Head Posture (elbows in front)

• Baddha Hasta Sirsa Asana C – Bound Hands Head Posture (hands on the floor)

• Baddha Hasta Sirsa Asana D – Bound Hands Head Posture (hands behind neck)

• Mukta Hasta Sirsa Asana A – Free Hands Head Posture (hands in T)

• Mukta Hasta Sirsa Asana B – Free Hands Head Posture (extended on back of the hands)

• Mukta Hasta Sirsa Asana C – Free Hands Head Posture (extended to the side)

[Finishing Sequence]

• Urdhva Dhanura Asana – Upward Bow Posture (inverted backbend)

• Paschima Uttana A – Western Stretch Posture

• Salamba Sarva Anga Asana – Whole Body Supported Posture (shoulder stand)

• Hala Asana – Plow Posture (toes touching the floor behind)

• Karna Pida Asana – Ear Pressure Posture

• Urdhva Padma Asana – Upward Lotus Posture (hands supporting knees)

• Pinda Asana – Embryo Posture

[Bring legs to the floor slowly]

• Matsya Asana – Fish Posture

• Uttana Pada Asana – Extended Leg Posture

• Sirsa Asana A – Head Posture

• Sirsa Asana B – Head Posture (legs at 90 degrees)

• Baddha Padma Asana – Bound Lotus Posture

• Padma Asana – Lotus Posture (pranayama, 10 long breaths)

• Tola Asana – Scale Posture (lofting off the floor)

[Closing Invocation]

svasti prajabyah paripalayantam

nyayena margena mahim mahishah

gobrahmanebyah shubamashtu nityam

lokasamasta sukhinobavantu

• Savasana – Corpse Posture

                                                                                                                                                Source: furius.ca