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1. SURYANAMASCARA A (9)

			SAMASTHITIH
1	EKAM	IN	URDHVA VRKSASANA
2	DVE	ES	UTKATASANA A	stretched pose	audio

2. SURYANAMASCARA B (17)

Primary Asanas

1. PADANGUSTHASTHASANA (3)

			Samasthitih
1	EKAM	IN		hold food toes, head up
2	DVE	ES	PADANGUSTHASTHASANA (5)	hold the big toe posture	audio
3	TRINI	IN		head up, exale	audio
			SAMASTHITIH	standing upright	audio

Opening mantra

Vande Gurunam Caranaravinde - I bow to the lotus feet of the gurus

• My practice teaches me what I need to know.

Sandarsita Svatma Sukhava Bodhe - the awakening happiness of one's own Self revealed.

• Clear a place inside me where I see things as they are.

Nih Sreyase Jangalikayamane - Beyond better, acting like the jungle physician.

• My practice will cure me physically and mentally.

Samsara Halahala Mohasantyai - pacifying delusion, the poison of Samsara

• My practice is a mirror helping me to realize my true self.

Abahu Purusakaram - taking the form of a man to the shoulders, (and a divine serpent).

• I offer my practice to the truth. (The truth is pure or wholesome intention)

Sankhacakrasi Dharinam - holding a conch a discus and a sword.

• I am prepared to listen to what my practice is trying to tell me. (conch) Fully present, no concern for time. (discuss) Cut through the confusion of my mind to find clarity and peace. (sword)

Sahasra Sirasam Svetam - one thousand heads white.

• There are many different paths but only one destination.

Pranamami Patanjalim - I salute/bow to Patanjali.

• I surrender to the practice the gift of yoga knowledge.

Basic sequence

-
  name: Padangusthasana
  traduction: Hands on big toe posture
  dristi: Nasagrai
-
  name: Pada Hastasana
  traduction: Hands on feet posture
  dristi: Nasagrai
-
  name: Utthita Trikonasana
  traduction: Extended triangle pose
  dristi: Hastagrai
  parts: [A, B]
-
  name: Utthita Parsvakonasana
  traduction: Extended side angle pose
  dristi: Hastagrai
  parts: [A, B]
-
  name: Prasarita Padottanasana
  traduction: Wide stance forward bend pose
  dristi: Nasagrai
  parts: [A, B, C, D]
-
  name: Parsvottanasana
  traduction: Intense side stretch
  dristi: Nasagrai

Primary serie

-
  name: Utthita Hasta Padangusthasana
  traduction: Stretched hands on big toe posture
  dristi: [Padhayoragrai, Parsva, Padhayoragrai]
  parts: [A, B, C]
-
  name: Ardha Baddha Padmottanasana
  traduction: Half bound Lotus stretch
  dristi: Nasagrai
-
  name: Utkatasana
  traduction: Wild posture
  dristi: Urdhva
-
  name: Virabhadrasana
  traduction: Hero posture
  dristi: [Urdhva, Hastagrai]
  parts: [A, B]
-
  name: Paschimattanasana
  traduction: Intense stretch of back pose
  dristi: Padhayoragrai
  parts: [A, B, C, D]
-
  name: Purvattanasana
  traduction: Intense stretch of front pose
  dristi: Nasagrai
-
  name: Ardha Baddha Padma Paschimattanasana
  traduction: Half bound Lotus stretch of back pose
  dristi: Padhayoragrai
-
  name: Triang Mukhaekapada Paschimattanasana
  traduction: Horizontal face to foot stretch of back pose
  dristi: Padhayoragrai
  note: Hold right wrist
-
  name: Janu Sirsasana
  traduction: Knee head posture
  dristi: Padhayoragrai
  parts: [A, B, C]
  note: Hold right wrist
-
  name: Marichyasana
  traduction: Marichya posture
  dristi: [Padhayoragrai, Nasagrai, Parsva, Parsva]
  parts: [A, B, C, D]
  note: [Bend right knee hold left wrist, Bend right knee hold right wrist]
-
  name: Navasana
  traduction: Boat pose
  dristi: Padhayoragrai
  note: Five times, Nasagrai when up
-
  name: Bhujapidasana
  traduction: Arm pressure posture
  dristi: Nasagrai
-
  name: Kurmasana
  traduction: Turtle posture
  dristi: Broomadhya
-
  name: Supta Kurmasana
  traduction: Sleeping turtle posture
  dristi: Broomadhya
  note: Hold left wrist
-
  name: Garbha Pindasana
  traduction: Embryo in womb posture
  dristi: Nasagrai
  parts: [A, B]
  note: First right arm, rotate 9 times
-
  name: Kukkutasana
  traduction: Rooster posture
  dristi: Nasagrai
-
  name: Baddha Konasana
  traduction: Bound angle pose
  dristi: Nasagrai
  parts: [A, B, C]
  note: Forward, feet, straight
-
  name: Upavistha Konasana
  traduction: Seated angle posture
  dristi: [Broomadhya, Urdhva]
  parts: [A, B]

Bridge

-
  name: Urdhva Dhanurasana
  traduction: Upward directed bow posture
  dristi: Nasagrai

Finishing sequence

-
  name: Salamba Sarvangasana
  traduction: All limbs supported pose
  dristi: Nasagrai
  breaths: 25
-
  name: Halasana
  traduction: Plough pose
  dristi: Nasagrai
  breaths: 25
-
  name: Karnapidasana
  traduction: Ear pressure pose
  dristi: Nasagrai
  breaths: 10
-
  name: Urdhva Padmasana
  traduction: Upward lotus pose
  dristi: Nasagrai
  breaths: 10
-
  name: Pindasana
  traduction: Embryo pose
  dristi: Nasagrai
  breaths: 10
-
  name: Mathsyasana
  traduction: Fish pose
  dristi: Broomadhya
  breaths: 10
-
  name: Uttana Padasana
  traduction: Intense leg pose
  dristi: Nasagrai
  breaths: 10
-
  name: Sirsasana
  traduction: Head pose
  dristi: Nasagrai