THe PrASArA

PrIMeR
CRICKeT FlOW
Supplement for TacFit Commando

The Authors

Ryan Hurst

The Prasara Primer version 2.0

2010 Real Creative Health
Ryan C. Hurst, CST Faculty Coach
Jarlo L. Ilano, MPT, CST Head Coach
Andy Fossett, CST Instructor

Jarlo Ilano

http://prasaraprimer.com
Expanded and and Improved from:
The Prasara Primer (Version 1), First Edition 2007 and Second
Edition 2008
by Ryan C. Hurst and Jarlo L. Ilano

Andy Fossett

The Obligatory Fine Print

Disclaimer
The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over
physical conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward
results including (but not limited) any injuries or damages arising out of any person's attempt to rely upon any information herein
contained. The exercises described in this book are for information purposes, and may be too strenuous or even dangerous for some
people. The reader should consult a physician before starting Prasara Yoga or any other exercise programs.

Legal Statement
When purchasing products from Gold Medal Bodies, the purchaser understands the risk associated with using this type of product, and
the purchaser understands the risk associated with following instructions from related products, and agrees not to hold Gold Medal
Bodies, its agents and/or representatives responsible for injuries or damages resulting from use without proper supervision.

Attention
Nothing within this information intends to constitute an explanation of the use of any product or the carrying out of any procedure or
process introduced by or within any material. This course and its authors accept no responsibility for any liability, injuries or damages
arising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this or any other
exercise device. Do not use if you have an injury, or are experiencing pain or inammation in your hands, wrists, forearms, elbows, or
shoulders without rst consulting your doctor. Use this product at your own risk. Failure to follow instructions and/or using this product
in any way other than its intended use could result in injury.

Important
Please be sure to thoroughly read the instructions for all exercises in this course, paying particular attention to all cautions and warnings
shown for Prasara Yoga to ensure safety.

Table of Contents
Introduction...................................................................................................................7
How to Use the Prasara Primer................................................................................9
Whats New in 2.0

Prasara Yoga Basics....................................................................................................11

The Eight Limbs of Yoga
Asana - Yoga Poses
Prasara - Yoga in Flow

Breath Awareness and Control .............................................................................13

Prasara Yoga Breathing
Becoming Aware of Your Breath
Working With Your Breath
Perfecting Your Breath

Keys to Prasara Practice..........................................................................................19

1st Key Secret to Successful Practice
2nd Key Secret to Successful Practice

The Five Flows ...............................................................................................................21

Benets of Each Flow

Cricket............................................................................................................................22
Points to Remember

Cricket Postures ........................................................................................................23

Beginner Level
Intermediate and Advanced Levels

Cricket Flow Charts ................................................................................................30

Beginner Level
Section A
Section B
Section C

Cricket Beginner Walkthrough .............................................................................31

Section A
Section B
Section C

Cricket Flow Charts .................................................................................................33

Intermediate and Advanced Levels
Section A
Section B
Section C

Cricket Intermediate Walkthrough .....................................................................34

Section A
Section B
Section C

Cricket Advanced Walkthrough ...........................................................................36

Section A
Section B
Section C

Learning Cricket Flow..............................................................................................37

Choosing a Program
Begin with the Beginner Versions of the Flow
Mind Your Exertion While Learning

Program 1 - Slow and Steady ...................................................................................38

Cricket Beginner
Cricket Intermediate and Advanced

Program 2 - Quick and Ready ..................................................................................44

Cricket Beginner
Cricket Intermediate and Advanced

How to Practice Prasara.........................................................................................48

Training Guide ..............................................................................................................49
Prasara To Fit Your Goals

Learning The Flows

Plug It In

Using Cricket Flow with TacFit Commando.......................................................51

Moderate Intensity Days
Low Intensity Days

Outroduction ..............................................................................................................53

Introduction
So what is Prasara Yoga all about? And what makes it dierent from all the other yoga out
there, and what exactly can it do for you?
All yoga classes and programs out there say that they will improve your exibility and strength,
relieve stress, and improve your health in a hundred dierent ways. And if you practice
regularly, they will probably do all those things. The benets of yoga in general are numerous;
they include improved posture, weight loss, increased energy, and muscles more resistant to
injury. These are all results of engaging in solid, regular yoga practice. Now add on to that
some specic and progressive yoga moves for particular activities, and youve got what our
system is all about.
Simply put, the yoga we teach is designed to improve your athletic ability and get your muscles
strong, exible, and resilient. We give you ve programs, each with three levels of diculty, to
hit specic areas to improve performance in many dierent sports and activities. Whatever
your favorite activity is, whether you play pick-up basketball as much as you can, or are in a
softball league, or a daily runner, or a hardcore hiker, we have the program that will make you
better.
We all know - or at least have been told! - that we should stretch our muscles out. But what
does that even mean? Well, it doesnt mean anything really, if you dont have the right plan of
attack. A bunch of random stretches here and there wont do much for you, but what will get
you there is a specic program tailored for your favorite activity or sport.
The best part is that our programs t into whatever exercise program you are doing right now.
We arent looking to replace your routine - were here to enhance it, so that you can have the
benets of yoga, but not have to stop your normal routines just to try it out.
In the manual and accompanying videos, we will show you a step by step program that you can
easily incorporate into your current routine. They work well as a warmup or as a cool-down
after an intense training session. Our clients have had great success with them as a cool-down
after bootcamp and cross-training type workouts, and often tell us that it helps relieve muscle
soreness and prevents those nagging injuries in their shoulders and knees.
Do you want a lean, strong body that can handle any activity that you want to try? The
following programs will get you there.

So what is it specically about Prasara yoga that will improve your athletic ability and readiness
for sport? One obvious dierence that youll see when you watch the videos, is that our yoga
is about smooth and controlled movement. Most yoga out there is about holding a pose for a
long period of time, and this absolutely has its place in an exercise program. However, with
this style of yoga, we want to pretty much keep moving and work on making ourselves go from
point to point as smoothly as possible.
This is what develops athleticism, that sense of eortlessness that is evident in the best
athletes on the eld. And because you are always moving, its why Prasara is often described
as cardio yoga. Working these programs back to back or stacked together will really get you
into that fat burning mode.

How to Use the Prasara Primer

This TacFit Commando Edition of the Primer only includes a fraction of the full Prasara Primer
experience. Yet, its complete in that it gives you everything you need to apply the Cricket
Flow to your routine and accelerate your results on TacFit Commando program.
Below is a synopsis of the materials in the full course.

Whats New in 2.0

The original Prasara Primer was a single ebook including embedded videos of each ow
performed at regular speed. We have expanded things considerably in Version 2.0 with
separate instructional videos, printouts for each ow, and a training guide that will show you
how to organize your training to match your goals and activities.

Prasara Primer Course Manual

Included here is all the information you need to make your practice pleasurable and eective.
Weve included exercises in yogic breathing, detailed notes on each of the poses that comprise
the ows, and lots of summary/overview material you can reference as necessary.

Demonstration Videos
These videos show each level of each ow performed by Coach Hurst at regular speed so you
can see how everything ts together and get a sense of the grace and smoothness you should
aim for in your own practice.

Instructional Videos
Lacking from the original Primer was any sort of video breakdown of the ows.
This time around, weve included instructional videos that slow things down and provide
instruction via voiceover. As each ow has three levels, each level is further broken down into
three sections, with a video for each short chunk.

Training Guide
This is the previously missing component that we feel is really going to help you make Prasara
Yoga you own and nd the best way to integrate it eectively into your life.
Many people told us that they enjoyed the ows and explanations in the original Prasara
Primer, but werent sure how to use Prasara optimally. The most frequent questions were
about where to start, how often to practice, and how to use Prasara to improve their current
training for specic sports.
To answer those questions, Coach Ilano spent many, many hours putting together these
programs for various sports, schedules, and goals. The result is a set of step-by-step practice
templates anyone can use to ensure they get the most out of Prasara Yoga.

Flow Charts
For those who want to have a reference they can carry to the gym or on the road, weve
created printable charts for each level of each ow. These sheets oer only the necessary
reminders to guide you through the ows after youve already learned them.

Follow-Along .mp3s
These audio cues an be a big help for learning the ows - just drop them on your iPod. Now
you dont have to practice in front of your computer anymore.

DVD
Beautifully lmed by Japanese sports TV channel Gaora, the DVD includes dierent views of
the beginner and advanced versions of each ow along with the convenience and higher
resolution of DVD video.

Forums
For 2.0, we decided to create a dedicated private community forum where members can ask
questions and log their training. We also use the forums to make announcements about
updates and other exciting stu going on in the world of Prasara.

Prasara Yoga Basics

Yoga is an age-old discipline developed in India for the purpose of improving the health of
your body, mind, and spirit.
The path of Yoga is said to be eightfold, with specic instructions in key disciplines. Comparing
the totality of Yoga to a tree, the disciplines which make up the tree are called the limbs of
Yoga.
Were going to list them here in the interest of completeness, but were not going to test you
on them later.
Note: Throughout the course manual, weve included the Sanskrit names of many poses
alongside the English names. Though people coming form a yoga background will nd these
useful, learning them is not required. If youre not interested, feel free to ignore them.

The Eight Limbs of Yoga

1. Yamas - restraints
2. Niyamas - observances
3. Asana - postures
4. Pranayama - breathing
5. Pratyahara - withdrawal of senses
6. Dharana - concentration
7. Dhyana - meditation
8. Samadhi - absorption

Asana - Yoga Poses

Asana is the limb of Yoga that the majority of people will nd most familiar. Asana practice
involves learning specic postures that directly improve physical health and vitality. The
postures are said to open your joints and give your body freedom and energy. When people
speak of exercises called Downward Facing Dog, Cobra, and Pigeon, they are talking about
Asana.

Prasara - Yoga in Flow

Prasara is a method resurrected from Patanjalis Yoga Sutras, considered the bible of yoga,
compiled in 200 B.C. It was developed by Circular Strength Training founder Coach Scott
Sonnon, and integrates all eight limbs of Yoga into a physical practice designed to improve
your Flow.
Flow is the ability to move your body into any posture and into any direction with grace and
uidity. Your Flow is your freedom of movement!
The English translation of Prasara can be interpreted as extension, advancing, a free course, a
stream. Prasara Yoga is then a means to improve your bodys freedom. Freedom to play your
sport, to dance, and to move with grace in all that you do! Sounds good, doesnt it!
Everyone appreciates the graceful movement of our favorite athletes and dancers. And dont
we all wonder if we could ever move the way they do? It seems that it is ingrained in our being
to appreciate the beauty of their movement and seemingly eortless actions.
Prasara Yoga was developed as a method to develop our bodies and our movement in search
of that grace.

Breath Awareness and Control

Prasara Yoga Breathing
Breathing is simple right?
1. Inhale and exhale.
2. Rinse and repeat.
3. Done and done!

Well, not really...

Becoming Aware of Your Breath

Im sure we all have had an experience at work when everything just seemed to go wrong.
Paperwork was lost, co-workers suddenly decided to forget how to do their jobs, your boss
was breathing down your neck, and every time you just about caught up, something else got
dropped in your lap.
Go back to that time at work for a minute, or another stressful situation in your life that really
got you worked up, and close your eyes, imagine yourself there, feel the sensations of stress
and anxiety, get back to how you were feeling, and the sensations you were experiencing in
your body. Do this for just a couple of minutes.
What did you notice? I bet one of the things that happened was your breathing became
shallow and ragged. And even now, just thinking about that stressful time, you see that your
breath is quickening and uneven.
Now try this. Go back to the last great vacation (or even nice weekend you had o). There
was a particular moment when you didnt have a care in the world. No thoughts of work, or
where you had to be at that second. See if you can recapture that sensation. You feel not just
relaxed, but content. Everything is free and easy. Your stomach is pleasantly full and your

muscles are relaxed. In short, you feel great. Hows your breathing now? Odds are it is even
and smooth, with long steady inhales and exhales.
These are just two examples of how your breathing is connected to your feelings and state of
your mind. Anxiety and stress go hand in hand with short, choppy breathing. And the reverse
is also true. If right now, you consciously make your breathing ragged and quick, like you are
trying to hyperventilate, youll notice that you are probably beginning to feel anxious and your
heart rate increases like something was going on. But you are just sitting here reading an
ebook!
Now you begin to see the importance of regulating your breathing and how it can aect your
stress levels and health for the better (or for the worse!). Proper breathing in yoga can be a
very complex subject. People that practice yoga can spend a whole hour session just on the
breath, and do this for years! But our goal right now can be very simple.

Exercise 1
The rst exercise is much like the visualizations I asked you to perform earlier. But, thankfully,
well skip thinking about the stressful day at work!
Start by nding a comfortable position, it can be sitting or lying down, we are just starting to
nd our breath and the exact position doesnt matter. Just nd a relaxed, easy place to start.
Now, without worrying about how you are breathing, just take a little time to observe your
breath. Notice the pace, length, and smoothness of your breath. Do the exhales and inhales
seem to be the same? Is one faster than the other? Try this for a couple minutes, dont
attempt to do anything but just observe your breathing.

Exercise 2
Next, lets try a simple breath control technique. Without worrying about making the breath
longer or shorter, lets try and make it even. And by that I mean, make our inhales and exhales
the same. Dont think about a particular number right now. Just think about breathing in and
out at the same pace. Equal in exhalation and inhalation.
Do this for a few minutes and observe whats going on. What are you feeling? I bet that youll
start to notice that your breath is lengthening naturally. Neat trick huh!

Try these exercises at least once a day for a few days.

Your Personal Breath

Now that you have a beginning understanding about the quality and pacing of your breath, this
is a good start in nding your personal breath. Without worrying about the specics of
proper breathing you are just taking the time to observe your breathing pattern. This tends to
result in a more steady, even pacing and youll notice immediate changes in your mood and
stress levels. Spending even just a few minutes a day with this will enhance the quality of your
life.
Breath awareness is the basis of all meditative traditions and is not only used by monks in
temples, but also pro athletes in their quest for high level performance.
Take a look at the best golfers playing their A games, notice how they remain so calm and
steady even when their next putt determines the dierence between rst and second place,
and hundreds of thousands of dollars. Then look at other golfers in that same tournament that
arent doing so well, you can see the anxiety in their faces, and you can almost feel their
shoulders rising high with each breath and the tightness in their chest.
You can bet that the dierence in breathing between the winner and the guy in 20th place is
like night and day.

Working With Your Breath

After you have a fair amount of time nding your steady rhythm in breathing, its time to go on
to the next step. Now you want to be specic in working your breath and getting the most
out of each inhalation and exhalation. The goal is to fully expand your lungs and achieve big,
cleansing breaths. But rather than forcing yourself to take that big breath, you are going to
allow air to ll your lungs to the highest capacity. And what does that mean exactly?
First, we are going to start in the opposite way of what you may be thinking. Most of the time
when we think about breathing, we focus on the inhale. Its only natural to start there.
However, if we start by focusing on the exhale, youll quickly understand what it means to fully
expand your lungs.

Lets think about it this way. Say you have a big bucket and your goal is to move water from
one basin to another. Would you ll the bucket and bring it over only to pour out 1/2 or even
3/4 of the water? No, youd pour all of it out to empty and then ll it up again. Well, its the
same thing with your lungs, you need to expel all of your air out rst, before you can take a
nice big inhale on your next round. Makes perfect sense doesnt it?

Exercise 3
Begin by either lying down or taking a comfortable sitting posture (cross legged, in a chair, or
on a couch, whatever is most comfortable for you). Relax into that steady breathing pace we
talked about in section one. When you are ready, exhale as much air out as you possibly can.
Notice what is going on in your body to make that happen. You should feel your ribs drop and
move down towards your hips, your low back attens out, your hips roll underneath you, and
your stomach become smaller and tight. Now, pause for just a second after the exhale and
feel that still emptiness with all of your breath out of your body. After a second of holding this
position, fully relax and feel the air rushing back in as you inhale without eort. Do you see
how the inhale becomes stronger and more full after you worked on a deep exhale?
Work on this for a few minutes and see if you can get a steady rhythm in this deep breathing
method. Remember, the goal is a relaxed steady breath. Youll get no benet from forcing any
of this. A few minutes of this and you will feel both energized and relaxed. Calm and steady,
but also feeling like you are ready to run 10 miles if you had to! This is the eect of proper
breathing. Feels nice doesnt it!
So to recap a few key points of working your breath.
1. Concentrate on a full exhalation.
2. Feel your spine lengthen as your ribs draw down and in, your belly button pulls in
towards your back, and your tailbone tucks in underneath you.
3. Hold for just a second on empty.
4. Be relaxed as the air rushes in and you feel your ribs lift up and out while your body
starts to feel even more tall. Keep your belly button pulled in a bit as you let the air go
fully up to the top of your lungs.
5. Work on a steady pattern with no forceful intent. Forcing it will only work against you.
You will probably not be accustomed to this deep full breath work, and all this oxygen
may be a new experience for most of you! If you start to feel lightheaded or dizzy, go

back to breathing normally and allow yourself to settle down. Theres no rush, your
deep breath will still be there when you are ready to go back to it.
This deep breathing exercise is a great way to help you understand how much breath capacity
you really have. Practice this daily, and those days of ragged breathing and losing your
breath will be long gone!

Perfecting Your Breath

Spend some time working on nding your deepest, relaxed breath and after a few days, you
will notice either exhalation or inhalation being longer than the other and you may have felt
like you wanted to rush one either one. This is natural and actually gives you a good insight
into the areas of your breathing that need to be smoothed out. Lets use this feeling to start a
new exercise to make the inhale and exhale the same amount of time starting with a count of
four.

Exercise 4
Get into your comfortable position, and as always, relax into a comfortable even breath. Now
do a few repetitions of the deep breathing technique we discussed earlier. The next step is to
inhale while counting a steady 1.....2.....3.....4. Dont worry if it feels like you can manage a deeper
inhalation, as you get more familiar with this exercise you can work on changing the pacing.
Pause before exhaling and count 1.....2.....3.....4. You should be pausing your breath, but you
shouldnt feel as if you are bearing down and holding it in. You are simply waiting before going
on to the next part of your breath. Now, exhale fully for 1.....2.....3.....4, and pause on empty for
1....2.....3.....4. This technique is often called square breathing.
You may feel that this type of breathing is unnatural, even if youve been working the earlier
exercises for a while. This feels unnatural, because you are really exploring all aspects of your
breath and nding the spots which are harder to control. And, as you may have guessed,
those more dicult spots are the areas that you need to improve! Just like most things in life,
you get better not by doing the easier things over and over again, but instead working on the
parts that challenge you.
Here we see the paradox of breath work. We want to practice on improving our dicult areas,
but at the same time not forcing ourselves in the practice. Thats the hardest part! Its not

easy, and thats why even the best athletes and yoga practitioners spend every day working on
these breathing techniques.
The goal is not to constrain yourself into a particular breathing pattern because its the best.
Instead, we are working on relaxing into steady and even breathing. We are practicing for the
fullest, most steady pattern of our inhales and exhales, while removing all the anxieties of
catching our breath, or needing more breath.
If this sounds dicult to achieve... well it is! But it doesnt have to be hard, does that make
sense?
Its tough to explain in words and you cant get it just by reading, but with regular practice you
will begin to understand. With breath work, it is the learning on the job that gives you the
primary benet. We started with the count of four for square breathing, and as you continue
on in your practice, youll naturally start to lengthen the counts.
Again, DONT FORCE IT!
When in doubt, just drop it down a count, or take a break and try again. And maybe youll
need to stop the square breathing for a while and work on the earlier two exercises for a bit.
Thats perfectly ne, and actually the best thing to do. Its better to do this, than to just give up.
Find a way to practice every day, and youll nd your improvement.
It is better to do these exercises for shorter periods and more often, than to force yourself to
do it for a long time once a day. You may work up to that point, but too many people start this
way and then quit. Starting for just a few minutes, and for whenever you feel like it during the
day is an ideal way to begin without feeling forced or dreading it. Oh, I have to do my
breathing exercise!. Can you see how thats probably not the best way to go? Start on making
this a nice daily habit, and as you get more comfortable you will lengthen the time you spend
on these exercises.
Breath awareness and control does wonders for your health and wellness, and it also helps
your performance in sports and other recreational activities by helping to manage your energy
and control anxiety levels. Take some time to work on your breathing, youll be glad you did!

Keys to Prasara Practice

Before you begin the Prasara Primer program, there are a couple of basic concepts that you
should keep in mind. Sticking to these key points will both make sure you are doing the Yoga
properly and not harming yourself. It will also help ensure you make the best progress
possible.

1st Key Secret to Successful Practice

Breathe out when you are exerting eort, and never hold your breath. Holding your breath and
bracing in a posture or a dicult activity is, for many, a natural response.
Unfortunately, its also one of the worst things you can do!
When you inhale strongly and hold your breath, dont you feel that build-up of tension? That
sensation is the exact opposite of what you want to achieve. Practice the breathing methods
in the breath control and awareness chapter of this manual and you will greatly improve your
progress in this program and any physical training you do.

2nd Key Secret to Successful Practice

You must be sure to do this practice with minimal pain. Our saying is not No pain, no gain, it
is No pain, all gain! The developer of this method is fond of saying You should be
uncomfortable, but not very uncomfortable. How do you decide this?
We use a discomfort scale of 0 to 10. Zero means no discomfort at all and ten represents the
worst pain youve ever felt. We want to hover around a 3, which we call your edge. It should
be uncomfortable enough that you know you are doing something by going to your edge but
not so bad that you feel a pain that makes you want to jump o that cli!
No pain sounds good right? It is! And whats best about this is, it is not only a comfortable
way to progress, but also the fastest way to progress. You see, if you feel pain, your body will

react by tensing up and bracing. Its only natural, the body wants to protect itself from further
pain and injury. So rather than improving your movement, you are hindering it if you are
pushing into pain.
Another good milestone is you should feel better as you perform your practice. At the end of
your session you should feel better than you did at the beginning. If you are doing repetitions
of a particular movement, the tenth one should feel better than the rst one. If it feels worse,
you are either performing the movement incorrectly or pushing yourself too hard. Remember
the goal is not to stretch, but to regain freedom of movement.
These two ideas, breathing out when there is eort, and having no pain (no more than a 3 out
of 10 on the scale), are fundamental to your success in learning the Prasara Primer program.

The Five Flows

These ve yoga ows, sometimes called the Series B ows, are specically designed to
strengthen your body from every angle while simultaneously increasing mobility in areas that
are frequent trouble spots - hips, back, knees, ankles, and wrists.
Though each ow actually addresses the entire body, certain movements will impact some
muscle groups more than others. Likewise, the movements practiced in certain ows may have
greater or lesser carryover into a particular sport or other activity.
Still, its important to remember that we use our entire bodies for literally every physical task
we perform. Thats why we encourage you to practice each ow in turn. This will allow you to
develop a well-rounded set of movement skills and a body that can do whatever you ask of it.

Benets of Each Flow

Here are just a few examples of the benets of each ow covered in this course.
Flow

Muscle Group

Attributes

Sports

Cricket

Hips, Knees, Ankles

Hips mobility for activities

involving squatting or moving
on the ground

Running/Jogging, Baseball,
Basketball, Football, Soccer,
Rollerblading

Vine

Legs

Balance and leg strength for

kicking and single-leg activities

Dancing, Martial Arts (kicking),

Rock Climbing, Skiing,
Volleyball

Wind

Hips, Back

Breath control, Endurance,

Breathing under stress

Surng, Snowboarding, Tennis,

Golf, Wrestling/Grappling

Ocean

Shoulders, Arms, Core, Hips

Full-body Integration, Balance,

Controlled movement

Football, Rugby, Wrestling/

Grappling, Rowing/Paddling

Seesaw

Core, Torso

Lifting movements, General

strength and power

Swimming, Diving, Golf,

Racquetball, Tennis

Cricket
Cricket is a ow designed to improve your ability to work your hips in all angles of movement.
From full exion to extension and rotation, your hips will start to move more freely than you
ever thought possible!
This program works on both strength and exibility as you transition smoothly from one
position to another. You will notice improvements in all of your activities that require squatting
and knee bending.

Points to Remember
Rotation (in and out) and full extension of your hips are movements that sometimes get
neglected in our daily lives, the Cricket ow restores and expands these motions.
As always, resist the urge to progress too quickly in the movements.
You may feel that natural eagerness to get there faster. But you will soon realize that the
fastest way to get where you are going is through disciplined, mindful practice.
Going too fast, too soon will only bring you tweaked muscles and joints, and set you back.
Keep in mind all the beginning tips we gave you in the introduction. Most importantly play and
have fun! With continued practice of the Cricket ow, your hips will become both stronger and
more mobile. You will notice less of a strain and you will experience a greater enjoyment in
many of your recreational activities.

Cricket Postures
Beginner Level
Trinity Squat
The squat begins and ends with a feeling of being
upright and strong. You will raise your hands up in front
of you, and be sure to keep your shoulders packed
down. Keep a good alignment in your spine; think tall
and long, and position your head as if held up from a
string. Feel the pressure on the bottom of your feet
being distributed in the middle of the foot. Your weight
should be even rather than too much on the toes or
heels. Begin by exhaling and sitting your hips backward as if you were sitting down in a chair.
Drop down as far as you are comfortable, eventually ending up with your butt all the way
down to your ankles. The goal of this movement is to maintain proper head, shoulder, and hip
alignment while not leaning forward nor slouching when performing the squat.

Shin Squat
This position is with one knee up and the other folded
beneath you as you sit back on your calf. Your weight
should be evenly distributed between both legs. Rest
your hands on your legs and remember to think tall
through your spine, and sink your tailbone into the oor.
Keep your back straight and your shoulders down and
relaxed.

Triangle Squat
This is similar to the Shin Squat, but now your front foot
is turned inward placed just to the outside of the leg
that you are sitting on.

Modied One Leg Crane Pose Primer

Eka Pada Bakasana

Place your hands shoulder width apart in front of you,

and bring one knee forward to rest above your elbow.
Extend the opposite leg straight back while on your
toes. Keep your weight distributed equally on each
foot, but as your strength improves you should gradually
distribute the majority of your weight to the front leg.

Modied Crane Pose

Place your hands shoulder width apart in front of you
and bring both knees forward to rest above your
elbows. Place your toes on the ground. Keep your
weight distributed equally on each foot.
As your strength improves you should gradually
distribute the majority of the weight to the knees and
bring your feet up o of the ground.

Frog Pose or Quad Squat

Manduka Asana

While on all fours, atten your back and equally

distribute the weight of your torso between all four
limbs. For this rst form, bring your knees close to your
elbows. Turn your hands inward while aring your
elbows and knees slightly outwards. This pose must be
performed correctly to insure a proper understanding of
the position, so that you can transition into the Quad
Squat Variation.

Modied Frog Pose or Quad Squat

Manduka Asana Modied

From the quad squat position in which your knees are

close to your elbows, begin by leaning your weight
forward to place yourself over your hands. Bend your
elbows and knees at the same time. Go down towards
the oor and then press back up to the Quad squat
position keeping equal pressure on your hands and feet.
Remember to breathe out while performing the
movement, never hold your breath!

Pigeon Pose
Rajakapotasana

This pose is great for opening up your hips. Start by

having one knee bent and lying at in front of you. Work
on getting your shin perpendicular to your torso. The
opposite leg is straight back behind you. Think of
making it as long as possible with the top of your foot
at against the ground. Now roll the front of your hip
inwards into the oor while keeping your shoulders
squarely pointed towards the front. Squeeze the buttock of the straight leg. Your torso
should be upright and tall as in the squat positions youve practiced. You can place your
hands where you need for balance, or to take the pressure o of any painful areas. However,
pay careful attention to not shrug your shoulders while placing your hands on the ground for

support. Keep your upper body relaxed but shoulders pulled down and back as you look
straight ahead.

Sleeping Pigeon
Supta Rajakapotasana

The Sleeping Pigeon is the same position as the Pigeon,

but now lean forward and place your arms on the
ground in front of you.

Shin Box
In this position you will sit with one foot folded in front
of you, bringing the foot into the inner thigh of your
other leg. The other leg is then folded in back of you,
with the heel placed next to your buttock. Sit with your
weight evenly distributed on the right and left side of
your body. Be tall!

Downward Facing Dog

Adho Mukha Svanasana

Begin on all fours with your hands placed about 5 feet

away from your feet. Keep your hands planted and
push down through your hands. Your elbows will now
straighten to support your upper body as you push your
heels down towards the ground. Again, work towards a
long spine and bring your chest facing down towards
the oor. Push your buttocks up towards the sky and
keep your head neutral while looking towards your stomach.

Sleeping Warrior
Supta Virabhadrasana

Sit back onto your heels with the top of your feet at on
the ground, rest your upper body forward on your
thighs and reach with your palms at on the ground in
front of you. While keeping your arms straight, push
down through your hands while sinking your buttocks
down deeper into the heels of your feet. Think of
sinking your torso into the oor while trying to keep
your back straight in alignment to the oor. Keep your shoulders down and breathe!

Upward Facing Dog

Urdhva Mukha Svanasana

Lie at on your stomach and bring your hands up by

your shoulders. Push up and straighten your arms while
keeping your hips down on the ground. Turn your elbow
pits forward and push against the oor making sure not
to shrug your shoulders up. Project your chest forward
and up in front of you. Look straight ahead, or if is
comfortable lift your head and arch back to look at the
sky. Squeeze your thighs tightly and push your ankles into the oor. If this feels easy to you
place your legs closer together and push your knees o of the ground.

Cat Pose
Bidalasana

On all fours much like the quad squat position, lift your
upper and mid back upwards toward the sky.

Intermediate and Advanced Levels

Awkward Chair Pose

Utkatasana

Just like the Trinity squat, raise your hands, however, this
time bring them up to about the level of your ears.
Keep your arms straight with elbow pits turned up
towards the sky and palms facing towards each other.
Your head should remain neutral and not looking up or
down. When sitting back do not drop all the way down,
stop your hips at 90 degrees parallel to the oor.

One Leg Crane Pose

Eka Pada Bakasana

Place your hands in front of you and bring your knees

just above your elbows. In the advanced version, lean
forward far enough to allow the leg that is straight
behind you to lift up in the air. The intermediate version
is the same; however you may bend the knee to make it
easier. Squeeze your hips and point your toes in this
hand balancing pose. As you improve, gradually
straighten your arms and bring your bent leg closer to your chest for a deeper and stronger
pose. Remember to breathe out when extending the leg behind and inhale when returning the
leg.

Crane Pose
Bakasana

The Crane Pose is actually easier than it looks. From

the bottom squat position, place your hands directly out
in front of you on the oor. Widen your knees outwards
slightly past your elbows. In the basic version of this
pose, bend your elbows and are them outward to the
side. Now shift your weight slightly forward and while
on the balls of your feet, lay your knees on top of your

bent arms just above the elbows. Bring your head forward and up to counterbalance your
weight. Exhale to activate your core and continue the forward lean. You will soon nd a good
balance point that will enable you to lift your feet o the oor. Keep your balance by using
your ngers and the heel of your palm.
In the intermediate version of this pose, bring your elbows in closer to your body. So, rather
than aring your elbows like in the beginner version, keep your elbows in and rest your knees
on your arms just above the elbow as you rise up into the Crane.
The advanced version of this pose keeps the arms
straight while placing your knees even further up your
arms. Start with your arms straight and stand up a bit
from your squat. Push yourself forward slightly and rise
up onto the balls of your feet. Your shoulders will be
past the plane of your hands. This is very important. If
your shoulders are not out in front of your hands you
will not be able to hold this balance. Your knees will
slide o of your arms!
Finally, place your knees as close to your armpits as possible and push up in to the pose. You
can place your knees to the outside of your arms however we prefer placing the knees in the
inside of the arms, almost up into the armpits. This keeps the body more compact and easier
to control.

One Leg Downward Facing Dog

Eka Pada Adho Mukha Svanasana

This pose is similar to Downward Facing dog, except

now you will have one leg extended o the ground and
raised behind you. Be sure to keep your back at and
do not allow it to twist as you raise the leg up. Keep
your hips facing straight toward the ground. Your leg
and your back should be in a nice straight line.

Cricket Flow Charts

Beginner Level
Section A

Trinity squat to shin squat to modied one leg crane

Modied one leg crane to quad squat to quad hop

Quad hop to pigeon to sleeping pigeon

Section B

Sleeping pigeon to shin box to triangle squat switch

Triangle squat switch to at foot squat to triangle squat

Triangle squat to modied shin swing to pigeon pose

Pigeon pose to sleeping pigeon to downward facing dog

Section C

Downward facing dog to sleeping warrior to upward facing dog

Upward facing dog to sleeping warrior to cow pose

Cow pose to trinity squat

Cricket Beginner Walkthrough

Section A
The rst movement begins as you sit your hips down towards the ground. At the bottom of
the Squat bring your left knee to the inside of your right ankle. Roll the toes of your left leg
over and keep your left ankle close to the ground. Turn your upper body to the right as your
right leg settles into the ground and you sit back onto your left heel. Inhale and straighten
your back. Lightly clasp your hands on your right knee. This is called a Shin Squat.
Now place your hands in front of you, placing your right elbow to the inside of your right knee.
Shift forward and straighten your left leg behind you. As you improve, place more weight onto
your hands and less on your legs. This is the beginner variation of the Crane Pose.
To move out of this pose, bring your right leg slightly under your left leg and put your right
knee on the ground. Your weight will be evenly distributed between your arms and legs. Then
extend your left leg backwards for a Pigeon Pose. Exhale to go deep into the pose and be tall
and strong. You may place your hands on your thighs or the ground for support.

Section B
From Pigeon Pose, sit the hip of your front leg down to the oor and bend the knee of your
back leg to bring it up in front of you. This is Shin box pose
Bring your left leg over your right leg and place your foot in front of your right knee. Your toes
should be pointed in the same direction as your knee. You can use your right hand for
balance. Shift your weight to your left leg as you swing your right leg towards the back in a
sweeping motion. Your body will follow, and you will be in a squat facing the other direction.
Continue by bringing your left knee to your right ankle, rolling your toes over to end in
another Shin Squat. Now, use your left hand on the ground for balance and swing your right
leg out to the side and back ending in another Pigeon Pose. Your left leg should remain in the
same position as when you were sitting upon it.

Section C
First we will move into Downward Facing Dog by placing your hands shoulder width apart in
front of you. Lift your rear foot up and place the ball of your foot on the ground. Push down
into the oor with your hands and bring your front leg back behind you and into Downward
Facing Dog Pose. Remember to keep your shoulder blades squeezed together and pulled
down. Work on getting your knees straight as you improve.
As you breathe out in Downward Facing Dog slowly shift your weight to the front and bring
your knees to the mat. Sit back slightly and turn your toes under. Sit back even further, and
while keeping your elbows close to your body, breathe out as you pull with your arms and
push with your legs, skimming just above the oor. Continue this motion into Upward Facing
Dog. Your chest should project up and out in front of you.
Breathe out from Upward Facing Dog and slowly lower yourself to the mat. Once again take a
breath and lift your hips into the air keeping your toes at on the mat. Breathe out and push
back with your arms, pressing against the mat with your toes. Keep your back as at as
possible and push back into Sleeping Warrior.
To end this ow, exhale and push with your legs as you sit up to balance on all fours. Breathe
in while going onto the balls of your feet. Lean slightly forward and breathe out while
smoothly jumping into a deep Trinity Squat. Be careful not to hunch over and keep your back
as straight as possible. Breathe out as you rise to the standing position.

Cricket Flow Charts

Intermediate and Advanced Levels
The transitions for Cricket Intermediate level are the same as in the Advanced. The primary
dierence is the smoothness and grace you can exhibit as you strive for continuous free
movement between the asana.

Section A

Chair pose to shin squat to triangle squat

Triangle squat to one leg crane to crane

Crane to pigeon pose

Section B

Triangle squat to standing shin roll to triangle squat

Triangle squat to pigeon pose to sleeping pigeon

Sleeping pigeon to one leg down dog to one leg dolphin dive

Section C

One leg dolphin dive to up dog to sleeping warrior

Sleeping warrior to upward facing dog to chair pose

Cricket Intermediate Walkthrough

Section A
Begin by sitting your hips down towards the ground pausing slightly with legs at 90 degrees.
Continue the squat, and at the bottom of the Squat bring your left knee to the inside of your
right ankle. Roll the toes of your left leg over and keep your left ankle close to the ground.
Turn your upper body to the right as your right leg settles into the ground and you sit back
onto your left heel. Inhale and straighten your back. Lightly clasp your hands on your right
knee for Shin Squat.
Next, place your hands in front of you with your right elbow to the inside of your right knee.
Lean forward bringing yourself into one leg crane pose. Extend your left leg up and out
behind while slightly bending it. Next, bring your left leg to your left elbow going deeper into
crane pose.
Now, drop your toes to the ground. Bring your right leg slightly under your left leg slowly
lower it to the oor. Extend your left leg backwards for Pigeon Pose. Exhale to go deep into
the pose and be tall and strong. You may place your hands on your thighs or the ground for
support.

Section B
From Pigeon Pose, bring your back leg forward and continue by bringing it over your right leg
and place your foot in front of your right knee. Next swing your right leg towards the back in a
sweeping motion pausing as you come into the at foot squat.
Continue the motion by bringing your left knee to your right ankle, rolling your toes over and
swing your right leg out to the side and back ending in another Pigeon Pose. Your left leg
should remain in the same position as when you were sitting upon it.
Next, place your hands on the oor. Push down into the oor and bring your left leg up and
back behind you and into One Leg Downward Facing Dog Pose.

Section C
Bring your leg down to the oor and into the standard Downward Facing Dog. Next, slightly
bend your knees, and while also bending your elbows skim your body forward just above the
oor into Upward Facing Dog.
Next, slowly lower yourself to the mat and push back with your arms, pressing against the mat
with your toes ending in Sleeping Warrior.
To end this ow, exhale and push with your legs as you jump into a deep Trinity squat. Breathe
in while going onto the balls of your feet. Be careful not to hunch over and keep your back as
straight as possible. Breathe out as you rise to the standing position.

Cricket Advanced Walkthrough

Section A
Begin by sitting your hips down towards the ground pausing slightly with legs at 90 degrees
and arms raised above you.
Continue the squat, rolling your left leg under to nish in Shin Squat.
Next, place your hands in front of you and lean forward bringing yourself into one leg crane
pose. Extend your leg straight out and make sure to exhale into the movement. Bring your left
leg to your left elbow, straighten your arms and exhale into crane pose.
Next, bring your right leg slightly under your left leg and slowly lower it to the oor. Extend
your left leg backwards for Pigeon Pose.

Section B
From Pigeon Pose, bring your back leg forward and continue the motion passing through the
at foot squat and into opposite side pigeon pose.
Next, place your hands on the oor. Push down into the oor and bring your left leg up and
back behind you and into One Leg Downward Facing Dog Pose.

Section C
With your leg extended in the air, perform Diving Dolphin by bending your elbows and
skimming your body forward just above the oor into Upward Facing Dog.
Next, slowly lower yourself to the mat and push back with your arms, pressing against the mat
with your toes ending in Sleeping Warrior.
To end this ow, exhale and push with your legs as you jump into a deep Trinity squat with
arms raised above. Breathe in while going onto the balls of your feet. Be careful not to hunch
over and keep your back as straight as possible. Breathe out as you rise to the standing
position.

Learning Cricket Flow

The following two programs are templates you can use to learn this ow.

Program 1 is a plan for learning the ow gradually and at a relaxed pace over the
course of seven sessions.

Program 2 is faster-paced and requires only four sessions to learn the ow.

Choosing a Program
Which program you choose depends on your schedule and goals.
If this is your only training, we recommend using Program 1 and scheduling sessions at any time
thats convenient for you. You can practice twice a week, every other way, or even daily if you
are careful about getting enough rest.
Program 1 is also a viable option if you play a sport or do other training, but youll probably
want to move a little faster so you can begin incorporating Prasara into your regimen and
seeing results. We dont blame you.
In that case, you could schedule your sessions on o days, during your warmups, or really
whenever is convenient, with the caveat that you get adequate rest and nutrition.

Begin with the Beginner Versions of the Flow

Even if you have experience with yoga, we recommend beginning with the beginner version of
each ow. You can easily step up to the next level once youve mastered the basics.

Mind Your Exertion While Learning

Whichever program you choose, you should keep your overall exertion level below 60% while
learning a new ow. This is because training new skills while fatigued results in learning sloppy
form. Sloppy form is the opposite of the smooth and controlled movement we are trying to
develop.
Be sure to take breaks as necessary to ensure that you dont wear yourself out.
Remember: This is practice. Youll be able to plug this ow into one of the programs in the
Training Guide when its time to workout.

Program 1 - Slow and Steady

Cricket Beginner

Session #1
What to Do
Breathing
Watch

Exercise 1 (see Course Manual)

Duration

Repetitions

5 Minutes

Cricket Beginner Demonstration Video

at foot squat, shin squat, and modied one leg
crane.
1 Minute Each

Practice

2 Sets

Refer to the descriptions of each pose in the Course

Manual and study the pictures for proper form.
Cricket Beginner Section A

Perform

Practice

3 Sets of 5
Rounds through
the ow

Watch the video rst, then follow along with the

voiceover.
Practice the at foot squat, shin squat, and modied
one leg crane once more.

1 Minute Each

1 Set

Duration

Repetitions

Session #2
What to Do
Breathing
Watch

Exercise 1 (see Course Manual)

5 Minutes

Cricket Beginner Demonstration Video

quad squat, quad hop, pigeon, and sleeping pigeon

Practice

Refer to the descriptions of each pose in the Course

Manual and study the pictures for proper form.

Perform

Cricket Beginner Section A

Practice

Practice the quad squat, quad hop, pigeon, and

sleeping pigeon once more.

1 Minute Each

2 Sets

3 Sets / 5 Rounds
1 Minute Each

1 Set

Session #3
What to Do
Breathing
Watch

Exercise 1 (see Course Manual)

Duration

Repetitions

5 Minutes

Cricket Beginner Demonstration Video

shin box, triangle squat, and downward facing dog

Practice

Refer to the descriptions of each pose in the Course

Manual and study the pictures for proper form.

1 Minute Each

2 Sets

Cricket Beginner Section B

Perform

Practice

3 Sets / 3 Rounds

Watch the video rst, then follow along with the

voiceover.
Practice the shin box, triangle squat, and downward
facing dog once more.

1 Minute Each

1 Set

Duration

Repetitions

Session #4
What to Do
Breathing
Watch

Exercise 2 (see Course Manual)

5 Minutes

Cricket Beginner Demonstration Video

sleeping warrior, upward facing dog, and cow pose

Practice

Refer to the descriptions of each pose in the Course

Manual and study the pictures for proper form.

Perform

Cricket Beginner Section B

Practice

Practice the sleeping warrior, upward facing dog, and

cow pose once more.

1 Minute Each

2 Sets

3 Sets / 3 Rounds
1 Minute Each

1 Set

Duration

Repetitions

Session #5
What to Do
Breathing
Watch

Exercise 2 (see Course Manual)

5 Minutes

Cricket Beginner Demonstration Video

Cricket Beginner Section C

Perform

Practice

3 Sets / 3 Rounds

Watch the video rst, then follow along with the

voiceover.
Pick the four postures you have the most diculty
with and practice those four postures again.

1 Minute Each

1 Set

Session #6
What to Do
Breathing
Watch

Exercise 3 (see Course Manual)

Duration

Repetitions

5 Minutes

Cricket Beginner Demonstration Video

Cricket Beginner Sections A and B

Perform

Practice

3 Sets / 3 Rounds

Watch the video rst, then follow along with the

voiceover.
Pick the four postures you have the most diculty
with and practice those four postures again.

1 Minute Each

1 Set

Duration

Repetitions

Session #7
What to Do
Breathing
Watch

Exercise 3 (see Course Manual)

5 Minutes

Cricket Beginner Demonstration Video

Cricket Beginner Full Flow

Perform

Practice

3 Sets / 3 Rounds

Watch the video rst, then follow along with the

voiceover.
Pick the four postures you have the most diculty
with and practice those four postures again.

1 Minute Each

1 Set

Cricket Intermediate and Advanced

The following progression assumes that you have already practiced the Beginner level as
directed above. If you have not done so, make sure you spend some time with the breathing
exercises outlines in the Course Manual.
Session #1
What to Do
Breathing
Watch

Exercise 4

Duration

Repetitions

5 Minutes

Cricket Intermediate or Advanced Video

chair pose, shin squat, and triangle squat

Practice

Refer to the descriptions of each pose in the Course

Manual and study the pictures for proper form.

1 Minute Each

2 Sets

Cricket Intermediate or Advanced Section A

Perform

Watch the video rst, then follow along with the

voiceover.

Practice

Practice the rst three poses once more.

3 Sets / 5 Rounds

1 Minute Each

1 Set

Duration

Repetitions

Session #2
What to Do
Breathing
Watch

Exercise 4

5 Minutes

Cricket Intermediate or Advanced Video

one leg crane, and crane

Practice

Refer to the descriptions of each pose in the Course

Manual and study the pictures for proper form.

Perform

Cricket Intermediate or Advanced Section A

Practice

Practice the two postures once more.

1 Minute Each

2 Sets

3 Sets / 5 Rounds
1 Minute Each

1 Set

Session #3
What to Do
Breathing
Watch

Exercise 4

Duration

Repetitions

5 Minutes

Cricket Intermediate or Advanced Video

pigeon pose, standing shin roll, and sleeping pigeon

Practice

Refer to the descriptions of each pose in the Course

Manual and study the pictures for proper form.

1 Minute Each

2 Sets

Cricket Intermediate or Advanced Section B

Perform

Watch the video rst, then follow along with the

voiceover.

Practice

Practice the three postures once more.

3 Sets / 3 Rounds

1 Minute Each

1 Set

Duration

Repetitions

Session #4
What to Do
Breathing
Watch

Exercise 4

5 Minutes

Cricket Intermediate or Advanced Video

one legged downward facing dog, upward facing dog,
and sleeping warrior
1 Minute Each

Practice

2 Sets

Refer to the descriptions of each pose in the Course

Manual and study the pictures for proper form.

Perform

Cricket Intermediate or Advanced Section B

Practice

Practice the four postures once more.

3 Sets / 3 Rounds
1 Minute Each

1 Set

Duration

Repetitions

Session #5
What to Do
Breathing
Watch

Exercise 4

5 Minutes

Cricket Intermediate or Advanced Video

Cricket Intermediate or Advanced Section C

Perform

Practice

3 Sets / 3 Rounds

Watch the video rst, then follow along with the

voiceover.
Pick the four postures you have the most diculty
with and practice those four postures again.

1 Minute Each

1 Set

Session #6
What to Do
Breathing
Watch

Exercise 4

Duration

Repetitions

5 Minutes

Cricket Intermediate or Advanced Video

Cricket Int/Adv Sections A and B

Perform

Practice

3 Sets / 3 Rounds

Watch the video rst, then follow along with the

voiceover.
Pick the four postures you have the most diculty
with and practice those four postures again.

1 Minute Each

1 Set

Duration

Repetitions

Session #7
What to Do
Breathing
Watch

Exercise 3 (see Course Manual)

5 Minutes

Cricket Intermediate or Advanced Video

Cricket Int/Adv Full Flow

Perform

Practice

3 Sets / 3 Rounds

Watch the video rst, then follow along with the

voiceover.
Pick the four postures you have the most diculty
with and practice those four postures again.

1 Minute Each

1 Set

Program 2 - Quick and Ready

Cricket Beginner

Session #1
What to Do
Breathing
Watch

Exercise 1 (see Course Manual)

Duration

Repetitions

5 Minutes

Cricket Beginner Video

at foot squat, shin squat, modied one leg crane,
quad squat, quad hop, pigeon, and sleeping pigeon
1 Minute Each

Practice

1 Set

Refer to the descriptions of each pose in the Course

Manual and study the pictures for proper form.
Cricket Beginner Sections A and B

Perform

1 Set / 5 Rounds

Watch the video rst, then follow along with the

voiceover.

Session #2
What to Do
Breathing
Watch

Exercise 2

Duration

Repetitions

5 Minutes

Cricket Beginner Video

shin box, triangle squat, and downward facing dog

Practice

Refer to the descriptions of each pose in the Course

Manual and study the pictures for proper form.

1 Minute Each

1 Set

Cricket Beginner Sections A and B

Perform

Watch the video rst, then follow along with the

voiceover.

1 Set / 5 Rounds

Session #3
What to Do
Breathing
Watch

Exercise 3

Duration

Repetitions

5 Minutes

Cricket Beginner Video

sleeping warrior, upward facing dog, and cow pose

Practice

Refer to the descriptions of each pose in the Course

Manual and study the pictures for proper form.

1 Minute Each

1 Set

Cricket Beginner Sections B and C

Perform

1 Set / 3 Rounds

Watch the video rst, then follow along with the

voiceover.

Session #4
What to Do
Breathing
Watch

Exercise 4

Duration

Repetitions

5 Minutes

Cricket Beginner Video

Cricket Beginner Full Flow

Perform

Practice

3 Sets / 3 Rounds

Watch the video rst, then follow along with the

voiceover.
Pick the four postures you have the most diculty
with and practice those four postures again

1 Minute Each

1 Set

Cricket Intermediate and Advanced

The following progression assumes that you have already practiced the Beginner level as
directed above. If you have not done so, make sure you spend some time with the breathing
exercises outlines in the Course Manual.

Session #1
What to Do
Breathing
Watch

Exercise 1 (see Course Manual)

Duration

Repetitions

5 Minutes

Cricket Intermediate or Advanced Video

chair pose, shin squat, triangle squat, one leg crane,
and crane
1 Minute Each

Practice

1 Set

Refer to the descriptions of each pose in the Course

Manual and study the pictures for proper form.
Cricket Int/Adv Sections A and B

Perform

1 Set / 5 Rounds

Watch the video rst, then follow along with the

voiceover.

Session #2
What to Do
Breathing
Watch

Exercise 2

Duration

Repetitions

5 Minutes

Cricket Intermediate or Advanced Video

Pigeon pose, and sleeping pigeon pose

Practice

Refer to the descriptions of each pose in the Course

Manual and study the pictures for proper form.

1 Minute Each

1 Set

Cricket Int/Adv Sections A and B

Perform

Watch the video rst, then follow along with the

voiceover.

1 Set / 5 Rounds

Session #3
What to Do
Breathing
Watch

Exercise 3

Duration

Repetitions

5 Minutes

Cricket Intermediate or Advanced Video

one leg downward facing dog, sleeping warrior, and
upward facing dog pose
1 Minute Each

Practice

1 Set

Refer to the descriptions of each pose in the Course

Manual and study the pictures for proper form.
Cricket Int/Adv Sections B and C

Perform

1 Set / 3 Rounds

Watch the video rst, then follow along with the

voiceover.

Session #4
What to Do
Breathing
Watch

Exercise 4

Duration

Repetitions

5 Minutes

Cricket Intermediate or Advanced Video

Cricket Int/Adv Full Flow

Perform

Practice

3 Sets / 3 Rounds

Watch the video rst, then follow along with the

voiceover.
Pick the four postures you have the most diculty
with and practice those four postures again

1 Minute Each

1 Set

How to Practice Prasara

Youll nd complete programs and advice on how to structure your practice in the Training
Guide, but here are a few general tips to keep in mind as you work your way through each
ow.
You may nd yourself progressing through each level quickly, or you may nd yourself stuck at
one particular level for awhile. However it goes, remember that the goal is not to blast through
each level so that you become a master at this style of Yoga! The goal is to achieve graceful
motion and to achieve a greater understanding of how your body moves.
Each practice is a new beginning and every movement can feel fresh and exciting. Enjoy the
journey, dont be so focused on the end, or youll miss all the benets of traveling the path.
There will always be aspects of the asana that you could work on, but you dont want to get
stuck there! Once you understand the basic mechanics of the asana, allow yourself to move on
to achieving ow between them, you will nd that working on ow will improve your
performance of the static asana.
Our goal is graceful movement, so dont be content to sit in one position for too long.

Training Guide
The full version of the Prasara Primer includes a Training Guide that is meant to answer the
most frequent questions weve had regarding the use of the Prasara Primer materials, such as
how to get started and where to put the practice into your current training regimen.

Prasara To Fit Your Goals

In this edition, weve included some ideas for combining the Cricket Flow with your TacFit
Commando program. The full Primer also includes programs for:

Muscle Gain

Cardio/Fat loss

Sports/Activity Enhancement

Muscular Endurance

4x7 / TacFit Commando

In each section, we give you a detailed outline on which ows to choose, and how to use them
to best assist you towards your goal.

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Learning The Flows

First, youll need to learn how to perform the Cricket Flows.
Feel free to jump in and learn the ow in whatever way you feel is best. For those seasoned
and experienced athletes, you probably know your optimal learning style. However, it is also
good to have a sample plan to give you a general idea of how to begin this practice.
In the Cricket Flow Chart, weve given you two options to attack learning the ow:

Program #1 is the Slow and Easy progression. In this program, you progress through
your chosen ow slowly and steadily, taking eight training days to learn the entire ow.

Program #2 is the Quick progression, for those that want to get going on the fast
track to learning a ow. It takes four training days to learn the ow using this method.

These two programs show how to learn the ows, with detailed session outlines. You can
perform these sessions whenever you like in your current program.
We recommend at least a day in between training sessions, and have found the optimal
learning curve to be about once every three days, or twice a week. Your Prasara ow practice
days can be scheduled as often as every other day, but you must be mindful of using
appropriate recovery methods to prevent overuse injuries.

Plug It In
After you have learned the ow, then you can follow the guidelines below for incorporating it
into your training.

Using Cricket Flow with TacFit Commando

The ows can be inserted into the Low and Moderate days of a 4x7 program, such as TacFit
Commando.
For TacFit Commando, it is recommended that you cycle through the ows, so that you can
reap the full benets of the total body work of the program as written. If youre training on a
4x7 program for a particular goal, choose the ow that best suits your sport/activity. In this
case, its still a good idea to switch to a dierent ow at the end of a cycle.
Pick one Prasara Primer ow and perform that one for the duration of the 28 days, and choose
another for the next 28 day program, cycle through these with each 28 day 4x7 cycle or TacFit
Commando mission.
The interval training method employed in TacFit commando is an excellent approach for
developing a high level of burst-recover-burst metabolic conditioning. We dont want to just
tack on additional activity using this method after you have gone through the complete TacFit
workout of the day.
Instead we will use two other protocols to complement the main training. You will perform on
the minute intervals on the Moderate Intensity days and a slow, steady pace for a specied
time on the Low Intensity days.

Moderate Intensity Days

In the usual on the minute training protocol for TacFit, you perform the particular exercises as
fast as possible in order to have adequate rest before the minute expires and you start again.
Because of the length of the Prasara Primer ows, we will perform the individual sections of
the ows as the exercise activity. They are designated as A, B, and C.
You will perform your chosen ow for 5 one-minute sets. After you complete one set of the
ow, your rest period before the next repetition is determined by how fast you completed the
breakdown.

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The Prasara ow practice will be performed after the main workout and before the cooldown
activities.
Follow your Mission Calendar and add the chosen ow breakdown to your day as follows:

Day 3 Flow Section A

Day 7 Flow Section B

Day 11 Flow Section C

Day 15 Flow Section A

Day 19 Flow Section B

Day 23 Flow Section C

Day 28 Full Flow (see below)

On Day 28 youll perform the whole Flow, but this time on the third minute for 3 sets. So just
like the on the minute, you will go through the whole ow, and the rest period will only be as
long as it is from when you stop until the third minute begins. If it takes you two and a half
minutes, then you only get thirty seconds rest.
The ow will be performed after the main workout and before the cooldown activities.

Low Intensity Days

The purpose of a the low intensity day in the TacFit Commando program is to use
compensatory postures to alleviate and counteract the stored tensions from the moderate
and high intensity days. To complement this, you will perform your chosen ow at a slow and
steady pace for seven minutes.
Simply set a timer for the seven minutes, start the ow, and nish when the timer goes o.
Perform the ow before the compensatory postures.

Outroduction
This manual is our introduction to one of ve creative and fun Prasara Yoga Flows we designed
to uncover your natural agility and athleticism. We hope you enjoy it enough to check out the
full course available at www.prasaraprimer.com.
Remember that Prasara practice is meant to be ongoing and engaging. As you improve in the
movements, you will discover the areas that need more practice in order to make your
movements more smooth and agile.
When you continue to improve and move freely, the practice becomes a moving meditation.
You are no longer just doing the movements, you are experiencing the freedom of the
movement that leads to being in the zone. You will not just do the movement, you will own
that movement.
The program in this guide are just samples of the many ways you can us the Prasara Primer
ows to complement your existing training. The possibilities really are endless, so dont take
these programs as scripture.
Remember that the key to developing grace, power, and mobility is consistent, conscious
practice. As unsexy as it sounds, lots and lots of practice is the true secret to learning any
skill or building any attribute your could ever hope for. We hope this guide gives you an inkling
of the many options for fun and varied practice that are possible with Prasara Yoga.
We hope you enjoyed this introduction to Prasara, and that you will practice the ows we have
shared with you. We also hope that this gets you interested in learning more about Prasara
Yoga.
Seminars are being held throughout the United States, Europe, and internationally. Prasara
Yoga has been a wonderful method in our personal exercise practice, and we enjoy sharing
our experiences with others.
We hope to see you soon!

Get the Full Program at: www.prasaraprimer.com