A S H TA N G A YO G A P R I M A R Y S E R I E S CORRIE ANANDA YOGA

Surya Namaskar A&B w w w.corrieananda.co.uk

Opening Invocation
OM
Vande Gurunam Charanaravinde
Sandarsita Svatma Sukava Bodhe
Nih Sreyase Jangalikayamane
Samsara Halahala Mohasantyai
Abahu Purusakaram
Sankhacakrasi Dharinam
Sahasra Sirasam Svatam
Pranamami Pantanjalim
OM

Surya Namaskara A x 5

samasthiti 1. ekam 2. dve 3. trini 4. catvari 5. panca 6. sat 7. sapta 8. astau 9. nava samasthiti
exhale inhale exhale inhale exhale inhale exhale inhale exhale inhale exhale
drishti: thumbs + 5 breaths drishti: thumbs
drishti: navel
Surya Namaskara B x 5

samasthiti 1. ekam 2. dve 3. trini 4. catvari 5. panca 6. sat 7. sapta 8. astau 9. nava 10. dasa 11. ekadasa
exhale inhale exhale inhale exhale inhale exhale inhale exhale inhale exhale inhale
drishti: thumbs drishti: navel drishti: thumbs drishti: navel drishti: thumbs

12. dvadasa 13. trayodasa 14. caturdasa 15. pancadasa 16. sodasa 17. saptadasa samasthiti
exhale inhale exhale inhale exhale inhale exhale
+ 5 breaths drishti: thumbs
drishti: navel
 CORRIE ANANDA YOGA
S t a n d i n g S e q u e n c e ( p a r t 1) w w w.corrieananda.co.uk

samasthiti 1. inhale 2. exhale 3. inhale 1. inhale 2. exhale + 5 breaths 3. inhale/exhale samasthiti 1. inhale 2. exhale+5 breaths 3. inhale 4. exhale+5 breaths
exhale (continued) +5 breaths exhale change your Pada Hastasana inhale/exhale Utthita Utthita
Pandangustasana hands drishti: nose Trikonasana A (R) Trikonasana A (L)
drishti: nose drishti: left thumb drishti: right thumb

5/1. inhale 2. exhale+5 breaths 3. inhale 4. exhale+5 breaths 6. inhale samasthiti 1. inhale 2. exhale+5 breaths 3. inhale 4. exhale+5 breaths
Utthita Utthita exhale Utthita Utthita
Trikonasana B (R) Trikonasana B (L) Parsvakonasana A (R) Parsvakonasana A (L)
drishti: right thumb drishti: left thumb drishti: left thumb drishti: right thumb

5/1. inhale 2. exhale+5 breaths 3. inhale 4. exhale+5 breaths 5. inhale samasthiti 1. inhale 2. exhale/inhale 3. exhale+5 breaths 4. inhale 5. inhale/exhale 1. inhale
Utthita Utthita exhale head up only Prasarita head up only/exhale
Parsvakonasana B (R) Parsvakonasana B (L) Padottanasana A
drishti: right thumb drishti: left thumb drishti: nose

2. exhale/inhale 3. exhale+5 breaths 4. inhale, exhale 1. inhale 2. exhale/inhale 3. exhale+5 breaths 4. inhale exhale/ 1. inhale 2. exhale/inhale 3. exhale+5 breaths 4. inhale 5. inhale samasthiti
Prasarita Prasarita head up only Prasarita head up only/exhale exhale
Padottanasana B Padottanasana C Padottanasana D
drishti: nose drishti: nose drishti: nose
 CORRIE ANANDA YOGA
Standing Sequence (par t 2) w w w.corrieananda.co.uk

samasthiti 1. inhale 2. exhale+5 breaths 3. inhale 4. exhale+5 breaths 5. inhale samasthiti 1. inhale 2. exhale+5 breaths 3. inhale 4. exhale+5 breaths 5. inhale 6. exhale 7. inhale+5 breaths
exhale (continued ) Parsvottonasana (R) Parsvottonasana (L) exhale Utthita Hasta drishti: right side
drishti: toes drishti: toes Pandangustasana (R)
drishti: toes

samasthiti 8. inhale 9. exhale+5 breaths 10. inhale 11. exhale+5 breaths 12. inhale 13. exhale 14. inhale+5 breaths samasthiti 1. inhale 2. exhale+5 breaths 3. inhale 4. inhale 5. exhale
exhale Utthita Hasta drishti:left side exhale Ardha Baddha head up only/exhale
Pandangustasana (L) Padmottanasana (R)
drishti: toes drishti: nose

6. inhale 7. exhale+5 breaths 8. inhale 9. inhale samasthiti 1. inhale 2. exhale 3. inhale 4. exhale 5. inhale 6. exhale 7. inhale+5 breaths 8. exhale/inhale 9/4. exhale
Ardha Baddha head up only/ exhale drishti: thumbs Utkatasana UP
Padmottanasana (L) exhale drishti: thumbs
drishti: nose

10/5. inhale 11/6. exhale 7. inhale+5 breaths 8. exhale+5 breaths 9. inhale+5 breaths 10. inhale+5 breaths 11. inhale 12. exhale 13. inhale 14/6. exhale 7. inhale jump through
Virabhadrasana A (R) Virabhadrasana A (L) Virabhadrasana B (R) Virabhadrasana B (R) UP half vinyasa
drishti: thumbs drishti: thumbs drishti:left middle finger drishti:right middle finger to seated pose
 CORRIE ANANDA YOGA
S e a t e d S e q u e n c e ( p a r t 1) w w w.corrieananda.co.uk

7. jump through 8. inhale look up 9. exhale + 5 breaths 10. inhale look up 8. inhale 9. exhale + 5 breaths 10. inhale look up 7. jump through exhale take 7. jump through 8. exhale + 5 breaths 9. inhale look up 14. jump through
inhale +5 breaths Pascimattanasana A exhale change hands Pascimattanasana B exhale hands 1 foot back inhale Ardha Baddha Padma exhale inhale
Dandasana drishti: toes drishti: toes 8. inhale lift hips Pascimattanasa (R) 10. Vinyasa
11. Vinyasa
drishti: nose Purvattanasana drishti: toes
drishti: nose
9. exhale down 10. Vinyasa

15. exhale + 5 breaths 16. inhale look up 7. jump through 8. exhale + 5 breaths 9. inhale look up 14. jump through 15. exhale + 5 breaths 16. inhale look up 7. jump through 8. exhale + 5 breaths 9. inhale
Ardha Baddha Padma exhale inhale Tryanga Mukhaikapada exhale inhale Tryanga Mukhaikapada exhale inhale Janu Sirsasana A (R) 10. Vinyasa
Pascimattanasa (L) 17. Vinyasa Paschimattanasa (R) 10. Vinyasa Paschimattanasa (L) 17. Vinyasa drishti: toes
drishti: toes drishti: toes drishti: toes

14. jump through 15. exhale + 5 breaths 16. inhale look up 7. jump through 8. exhale + 5 breaths 9.inhale look up 14. jump through 15. exhale + 5 breaths 16. inhale /exhale 7. jump through 8. exhale + 5 breaths
inhale Janu Sirsasana A (L) exhale inhale Janu Sirsasana B (R) exhale inhale Janu Sirsasana B (L) 17. Vinyasa inhale Janu Sirsasana C (R)
drishti: toes 17. Vinyasa drishti: toes 10. Vinyasa drishti: toes drishti: toes

9. inhale look up 14. inhale 15. exhale + 5 breaths 16. inhale look up 7. jump through 8. exhale + 5 breaths 9. inhale look up 14. jump through 15. exhale + 5 breaths 16. inhale look up 7. jump through
exhale Janu Sirsasana C (L) exhale inhale Maricasana A (R) exhale inhale Maricasana A (L) exhale inhale
10. Vinyasa drishti: toes 17. Vinyasa drishti: nose 10. Vinyasa drishti: nose 17. Vinyasa

8. exhale + 5 breaths 9. inhale look up 14. jump through 15. exhale + 5 breaths 16. inhale look up 7. jump through 12. inhale 7. jump through 12. jump through 7. jump through 8. lift up
Maricasana B (R) exhale inhale Maricasana B (L) exhale Maricasana C (R) Maricasana C (L) Maricasana D (R) MaricasanaD (L) inhale + 5 breaths Lolasana
drishti: nose 10. Vinyasa drishti: nose 17. Vinyasa drishti: right side drishti: left side drishti: right side drishti: left side Navasana Navasana then Lolasana
8. Vinyasa 13. Vinyasa 8. Vinyasa 13. Vinyasa drishti: toes repeat 7/8 - total 5 times
drishti: toes
9. Vinyasa
 CORRIE ANANDA YOGA
Seated Sequence (par t 2) w w w.corrieananda.co.uk

7. jump and cross 8. exhale + 5 breaths 9. inhale /exhale 10. inhale 7. jump through + 5 breaths 8. inhale bind arms 10. inhale exhale 11. inhale 7. inhale jump 9. exhale roll 5-9
ankles Bhujapidasana Bakasana inhale and lower down Kurmasana 9. exhale cross legs Bakasana through, exhale times clockwise in circle
inhale drishti: nose 11. Vinyasa drishti: nose or 3rd eye + 5 breaths 12. Vinyasa 8. inhale + 5 breaths Garba Pindasana
Supta Kurmasana drishti: nose
drishti: nose

9. continued 7. jump through inhale 8. exhale + 5 breaths 9 . inhale 10. exhale + 5 breaths 11. inhale/exhale 7. jump through inhale 8. exhale +5 breaths 9. inhale look up/exhale 10. inhale + 5 breaths 7. supta jump & lie down 8. inhale + 5 breaths
Kukkutasana Baddha Konasana A Baddha Konasana B 12. Vinyasa look up/exhale Upavistha Konasana A Upavistha Konasana B drishti: nose Sapta Konasana
+5 breaths drishti: nose drishti: nose drishti: nose 11. Vinyasa drishti: up
10. Vinyasa drishti: up

9.inhale exhale 10. inhale look up /exhale 7. supta jump & lie down 8. inhale 9. exhale + 5 breaths 10. inhale -lower head 11. exhale + 5 breaths 12. inhale
drishti: up 11. Vinyasa drishti: nose Supta Pandangustasana (R) drishti: toe drishti: left

13. exhale 14. inhale -lower head 15. exhale lower leg 16. inhale 17. exhale + 5 breaths 18. inhale -lower head 19. exhale + 5 breaths
drishti: toe Supta drishti: toe drishti: right
Pandangustasana (L)

20. inhale 21. exhale 22. inhale -lower head 23. exhale lower leg 24. inhale 24. continued 25. inhale 26. exhale 7. inhale jump
drishti: toe Cakrasana and Vinyasa exhale drishti: nose through to sit ting
(see 24/25/26)

7. continued 8. inhale/exhale 9. inhale + 5 breaths 7. inhale jump through 8. inhale/exhale 9. inhale roll up 11. inhale look up/exhale 7. inhale jump and lie down 8. exhale prepare
lie down exhale Ubhaya Pandangustasana exhale lie down 10. exhale + 5 breaths 12. Vinyasa 9. inhale lif t up + 5 breaths
drishti: up Urdhva Pascimattanasana Setubandhasana
10. Vinyasa drishti: toes 10. exhale down
11. Cakrasana and Vinyasa
 CORRIE ANANDA YOGA
Backbends and Finishing Sequence w w w.corrieananda.co.uk

7. inhale 8. exhale and prepare 10. exhale 11. inhale Cakrasana and 8. inhale 9. exhale 10. inhale look up
jump through, lie down 9. inhale + 5 breaths repeat 9/10 (total 3 times) Vinyasa hands around feet +5-10 breaths exhale
Urdhva Danurasana Pascimottanasana 11. Vinyasa
drishti: nose drishti: toes
Vinyasa

7. inhale jump through/exhale 8. inhale 8. exhale + 8-10 breaths 8. exhale + 8-10 breaths 9. inhale + 8-10 breaths 9. exhale + 8-10 breaths 9. exhale + 8 -10 breaths 9. exhale +8 -10 breaths 10. inhale Cakorasana and
lay down +10-25 breaths Halasana Karnapidasana Urdhva Padmasana Pindasana Mats yasana Ut tana Padasana Vinyasa
Salamba drishti: nose drishti: nose drishti: nose drishti: nose drishti: nose drishti: nose
Sarvangasana
drishti: nose

8. inhale +15 -25 9. exhale + 10 breaths inhale back up 10. exhale 5-10 breaths 8. inhale 9. exhale + 10 breaths 10. inhale + 10 breaths 11. inhale + 10 -25 breath
breaths drishti: nose (take head off floor optional) Balasana Baddha Padmasana Yoga Mudra Padmasana Utpluthi
Sirsasana drishti: nose drishti: nose drishti: nose drishti: nose drishti: nose drishti: nose
drishti: nose 11. Vinyasa 12. Vinyasa

Closing Chant (Mangala Mantra)

Take rest (10 mins)