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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

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

Primary serie

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

Bridge

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