Flipbook1 SN

David Robson I Ashtanga Yoga
Srya Namaskra
2013 David Robson I www.learntofloat.com
Srya Namaskra
This book is dedicated to every one that does the work.
Srya Namaskra
Introduction
Welcome to the Learn To Float Ashtanga Yoga flip

book. Srya Namaskra is the first in a series of books
documenting the vinysas and sanas of Ashtanga Yoga.
The goal of this series is to provide a clear and precise
record of the practice as its being taught by Sharath Jois
at the Shri K Pattabhi Jois Institute in Mysore, India.
The vinysa system is, arguably, the defining characteristic
distinguishing Ashtanga from other sana-based practices.
My hope is that this flip book format will provide a fun and
real representation of the movement and poetry of the
vinysas, and also be a detailed resource of the Ashtanga
system.
Namaste,
March 2013
Srya Namaskra
Ashtanga Yoga
Ashtanga Yoga is a system of Haha yoga that involves

synchronizing the breath with a challenging series of
movements and postures. This process produces a
purifying heat and profuse sweat that is said to boil the
blood and burn away impurities. It is a vigorous, moving
meditation that helps to develop a strong, light body and
a quiet, steady mind.
Ashtanga comes from Mysore, India. The Guru of
Ashtanga, Sri K. Pattabhi Jois (Guruji), taught there for
70 years. His style of teaching students, one-on-one in
a group setting, became known as Mysore-style. With
his mastery of yoga practice and texts, coupled with his
shining charisma, Guruji made Ashtanga famous around
the world. Guruji passed away in 2009, and now his
Srya Namaskra
Ashtanga Yoga
grandson Sharath Jois carries on the tradition. The studio,

or shala, in Mysore currently hosts a few hundred foreign
students at any time of year. They make the pilgrimage to
India to learn the authentic technique and connect with
the lineage of teaching, or parampar.
Lineage is important in the teaching of Ashtanga. The
breathing-movement system, vinysa, is an exact, counted
system of ritualized movement that should be learned
from a teacher who understands the technique.
Practice is six days a week, with rest days on Saturdays
and full and new moon days. Students, ideally, do their
own practice in a group setting, Mysore-style. The teacher
monitors the progress of each individual student, which
happens pose-by-pose through the six series.
Srya Namaskra
10
Technique
Vinysa
Vinysa means moving-breathing system. Each movement

in the Ashtanga vinysa system is assigned a breath.
Through daily practice, the focus should be towards
achieving a perfect union between breath and movement.
As one moves through the vinysas a deep heat is created
which burns away the impurities of the body, mind, and
senses.
Adhering to the vinyasa count develops concentration
and non- attachment. By following the vinyasa count,
our attachments and aversions are first revealed, and
ultimately attenuated. This is an important technique that
can help to deepen ones meditation during practice.
Srya Namaskra
12
Technique
Tristhna
sana
Breath
Di
Tristhna means the union of three places of attention.

The three places of attention are: sana, breath, and di.
While moving through the practice, the aspirant tries to
bring her attention back to these three points of focus
again and again.
sana means seat, or posture. Holding asanas helps to fix
the mind in concentration. Each posture provides a screen

against which the impermanent nature of thoughts and
feelings becomes apparent. Maintaining a strong, daily
asana practice over a long period of time cultivates selfmastery, one of the first steps required on the path to
yoga. We use asanas in Ashtanga Yoga to purify the body
and mind of obstacles in our path to enlightenment.
Srya Namaskra
14
Technique
Tristhna
sana
Breath
Di
Breath: Strong, even breathing in the practice purifies

the nervous system. The inhalation and exhalation, or
praka and recaka, should be of equal duration and
intensity. The breath remains calm and even in order
to cultivate equanimity and steady focus in the sanas.
Setting the pace for the practice with the breath, the
movement of each vinysa should fit in to the duration of
its corresponding breath.
The breath in Ashtanga Yoga is done through the nose,

with a soft hissing sound in the back of the throat. The
sound should be like waves crashing on a distant shore,
or an angry cobra. When breathing in your practice, keep
your jaw and the roof of your mouth soft and relaxed. Let
the tip of your tongue rest on the back of the upper front
teeth. Very slightly constrict the throat to help you find
the sound. Make the inhalations the same duration as the
Srya Namaskra
16
Technique
Tristhna
sana
Breath
Di
exhalations. That means that if you're inhaling for four

counts, then you're exhaling for four counts, too. Also, try
to make the inhalations and exhalations equal intensity,
making each sound even and steady. Breath retention,
kumbhaka, does not occur in the Srya Namaskra or the
sanas that follow; never hold the breath while practicing.
Di means gaze, or looking place. Each pose has a

di, or a specific place to train the gaze on. By fixing
the gaze while we practice, we build concentration,
purify our mind, and learn to control our senses. There
are 9 different drishtis: the foot, the navel, the hand, the
thumb, the nose, the third-eye, the right side, the left
side, and up towards the sky. Each of the vinysas in the
Srya Namaskra has a di, as do all of the sanas in the
Srya Namaskra
18
Technique
Bandhas
six series of Ashtanga Yoga. In addition to tristhna, an

aspiring Ashtangi needs to know about bandhas. One
cannot do the proper breath, or correct sanas, without
bandhas. Bandhas are locks - energetic and physical
contractions - that we hold throughout our practice.
The two bandhas that we use the most in the sanas of
Ashtanga Yoga are Mla Bandha and Uyna Bandha.
Mla Bandha means root lock. You find Mla Bandha

by contracting the anus. When you contract Mla
Bandha you should be able to feel a tightening between
the genitals and the anus, and your tailbone is pulled
slightly down. This contraction adds length to your lower
back and helps to stabilize the lowest part of your torso.
Energetically, Mula Bandha cultivates presence of mind,
and ignites a sense of intention and power in the body.
Srya Namaskra
20
Technique
Bandhas
Uyna Bandha means lifting up lock. It is a lower

abdominal lock that is related to Mla Bandha. It helps
lift the energy that Mla Bandha has sealed in the body.
If you put your fingers about 2 or 3 inches below your
navel and engage Mla Bandha, you can feel a slight
movement under your fingers. The sensation should be a
hollowing out feeling, as though the middle of the lower
belly is drawing outward towards the hipbones. While it is
necessary to keep Uyna Bandha engaged throughout
your practice, try not to let the contraction travel higher
than the navel; the diaphragm should remain relaxed for
proper breathing to occur.
Srya Namaskra
22
Opening Chant
OM
Vande gur cararavinde
sandarita svtma sukhva bodhe |
ni reyase jagalikyamne
sasra hlhala mohatyai ||
bhu purukra
akhacakrsi dhriam |
sahasra irasa veta
praammi patajalim ||
OM
OM
I bow to the lotus feet of the Gurus
The awakening happiness of ones own Self revealed,
Beyond better, acting like the Jungle physician,
Pacifying delusion, the poison of Samsara.
Taking the form of a man to the shoulders,
Holding a conch, a discus, and a sword,
One thousand heads white,
To Patanjali, I salute.
OM
Srya Namaskra
24
"For those who practice sanas, the Srya

Namaskra must be performed first and then
followed by the sanas. This is the rule. Those who
folllow this rule will receive whatever they desire."
- Sri K. Pattabhi Jois
Srya Namaskra A
Srya Namaskra A
26
Samasthiti
Equal Standing Pose
Stand with the legs together,

heels and big toes touching.
Press through the feet and lift
through the crown of the head.
Di: Nsgra I Nose
Srya Namaskra A
28
1. Eka
Raise the arms straight up,
keeping the shoulders down.
Breath: Praka I Inhale

Di: Aguagra I Thumbs
Srya Namaskra A
30
1. Eka
Use Uddyna Bandha to
contain the front ribs.

Srya Namaskra A
32
1. Eka
Squeeze Mula Bandha to
drop the tailbone.

Srya Namaskra A
34
1. Eka
Bring the palms flat together,
and lift the gaze to the thumbs.

Srya Namaskra A
36
2. Dve
Begin to fold at the hips
and pull in the stomach.
Breath: Recaka I Exhale

Di: Nsgra I Nose
Srya Namaskra A
38
2. Dve
Press through the feet,
pull up on the thighs and
keep the legs together.

Di: Nsgra I Nose
Srya Namaskra A
40
2. Dve
Place hands shoulder width
apart on either side of the feet,
palms flat, fingers spread.

Di: Nsgra I Nose
Srya Namaskra A
42
2. Dve
Uttnsana
Intense Stretch Pose

Torso and legs meet, nose to shins,
work towards straight legs.

Di: Nsgra I Nose
Srya Namaskra A
44
3. Tri
Press through the hands,
slowly start to lift the head.

Di: Nsgra I Nose
Srya Namaskra A
46
3. Tri
Lift the bandhas to
lengthen the spine.

Di: Nsgra I Nose
Srya Namaskra A
48
3. Tri
Keep leaning the weight
forward onto flat palms.

Di: Nsgra I Nose
Srya Namaskra A
50
3. Tri
Pull the shoulders away
from the ears.

Di: Nsgra I Nose
Srya Namaskra A
52
4. Catvri
Press firmly into hands and
lean the whole body forward.

Di: Nsgra I Nose
Srya Namaskra A
54
4. Catvri
Keep the arms straight
as the hips lift.

Di: Nsgra I Nose
Srya Namaskra A
56
4. Catvri
Bend the elbows to bring
the chest forward.

Di: Nsgra I Nose
Srya Namaskra A
58
4. Catvri
Caturaga Dasana
Four Limb Staff Pose
Palms flat, elbows over the wrists,

feet hip width apart.

Di: Nsgra I Nose
Srya Namaskra A
60
5. Paca
Press the chest forward and begin
to straighten the arms.

Di: Nsgra I Nose
Srya Namaskra A
62
5. Paca
Roll forward over the toes.

Di: Nsgra I Nose
Srya Namaskra A
64
5. Paca
Lift the knees and thighs away
from the floor, press the feet
and toes into the floor.

Di: Nsgra I Nose
Srya Namaskra A
66
5. Paca
rdhva Mukha vnsana
Upward Facing Dog
Stretch the throat to lift the chin.

Di: Nsgra I Nose
Srya Namaskra A
68
6. a
Lift the navel and hips,
press into the hands and feet.

Di: Nbhicakra I Navel
Srya Namaskra A
70
6. a
Roll back over the toes,
drop the head.

Srya Namaskra A
72
6. a
Palms flat, fingers spread,
shoulders away from the ears.

Srya Namaskra A
74
6. a
Adho Mukha vnsana
Downward Facing Dog
Press the heels to the floor,

hollow the lower abdomen.
Hold here for five breaths.

Srya Namaskra A
76
7. Sapta
Head up, bend the knees and jump.
Breath: Puraka I Inhale

Di: Nsgra I Nose
Srya Namaskra A
78
7. Sapta
Press into the hands,
keep the arms straight.

Di: Nsgra I Nose
Srya Namaskra A
80
7. Sapta
Feet together between the hands.

Di: Nsgra I Nose
Srya Namaskra A
82
7. Sapta
Straighten the legs and lift the head.

Di: Nsgra I Nose
Srya Namaskra A
84
8. Aau
Slowly fold forward.

Di: Nsgra I Nose
Srya Namaskra A
86
8. Aau
Press into the hands.

Di: Nsgra I Nose
Srya Namaskra A
88
8. Aau
Straighten the legs,
lean slightly forward.

Di: Nsgra I Nose
Srya Namaskra A
90
8. Aau
Uttnasana

Elbows in toward the legs,
nose to shin.

Di: Nsgra I Nose
Srya Namaskra A
92
9. Nava
Begin to lift the chest and arms.

Srya Namaskra A
94
9. Nava
Hold the lower stomach in.

Srya Namaskra A
96
9. Nava
Bring the arms over head.

Srya Namaskra A
98
9. Nava
Palms meet, fingers together,
look at the thumbs.

Srya Namaskra A
100
Samasthiti
Equal Standing Pose
Keep the arms straight

as they lower.

Di: Nsgra I Nose
Srya Namaskra A
102
Samasthiti
Equal Standing Pose
Press through the feet,

strong legs.

Di: Nsgra I Nose
Srya Namaskra A
104
Samasthiti
Equal Standing Pose
Swell the chest, lower

the chin slightly.

Di: Nsgra I Nose
Srya Namaskra A
106
Samasthiti
Equal Standing Pose
Palms press against the thighs.

Di: Nsgra I Nose
Srya Namaskra A
108
Srya Namaskra B
Srya Namaskra B
110
Samasthiti
Equal Standing Pose
Stand with the legs together,

heels and big toes touching.
Press through the feet and lift
through the crown of the head.
Di: Nsgra I Nose
Srya Namaskra B
112
1. Eka
Bend the knees,
keeping them together.

Srya Namaskra B
114
1. Eka
Arms stay straight as they lift.

Srya Namaskra B
116
1. Eka
Tip the head back and lift the chest.

Srya Namaskra B
118
1. Eka
Utkasana
Fierce Pose
Bring the hands together.

Srya Namaskra B
120
2. Dve
Start to bring the torso
to the thighs.

Di: Nsgra I Nose
Srya Namaskra B
122
2. Dve
Stretch the arms out by the ears.

Di: Nsgra I Nose
Srya Namaskra B
124
2. Dve
Straighten the legs.

Di: Nsgra I Nose
Srya Namaskra B
126
2. Dve
Uttnsana

Put the hands by the feet and
squeeze the elbows to the calves.

Di: Nsgra I Nose
Srya Namaskra B
128
3. Tri
Slowly begin to lift the head.

Di: Nsgra I Nose
Srya Namaskra B
130
3. Tri
Straighten the back,
keeping the bandhas engaged.

Di: Nsgra I Nose
Srya Namaskra B
132
3. Tri
Press into the palms and
roll the shoulders back.

Di: Nsgra I Nose
Srya Namaskra B
134
3. Tri
Soften the jaw and lift the chin.

Di: Nsgra I Nose
Srya Namaskra B
136
4. Catvri
Press the hands firmly into the floor
and lean the whole body forward.

Di: Nsgra I Nose
Srya Namaskra B
138
4. Catvri
Keep lifting the lower
abdomen to lift the legs.

Di: Nsgra I Nose
Srya Namaskra B
140
4. Catvri
Extend the legs and bend the
elbows to come down.

Di: Nsgra I Nose
Srya Namaskra B
142
4. Catvri
Caturaga Dasana
Keep the body straight,

chin forward.

Di: Nsgra I Nose
Srya Namaskra B
144
5. Paca
Press into flat hands,
straightening the arms.

Di: Nsgra I Nose
Srya Namaskra B
146
5. Paca
Push the chest forward and up.

Di: Nsgra I Nose
Srya Namaskra B
148
5. Paca
Reach through the toes.

Di: Nsgra I Nose
Srya Namaskra B
150
5. Paca
rdhva Mukha vnsana
Upward Facing Dog
Press the tops of the feet

into the floor.

Di: Nsgra I Nose
Srya Namaskra B
152
6. a
Lift the bandhas to lift the waist.

Srya Namaskra B
154
6. a
Push into the hands.

Srya Namaskra B
156
6. a
Press the thighs back.

Srya Namaskra B
158
6. a
Adho Mukha vnsana
Downward Facing Dog
Sightly round the lower back to

bring the heels down to the floor.

Srya Namaskra B
160
7. Sapta
Lift the hips, chest and chin.

Srya Namaskra B
162
7. Sapta
Step the right foot forward
between the hands.

Srya Namaskra B
164
7. Sapta
Lift the chest and arms,
keeping the arms straight.

Srya Namaskra B
166
7. Sapta
Vrabhadrsana
Warrior Pose
Tip the head back to

look at the thumbs.

Srya Namaskra B
168
8. Aau
Keep the legs strong and
fold forward.

Di: Nsgra I Nose
Srya Namaskra B
170
8. Aau
Hands flat on either side
of the right foot.

Di: Nsgra I Nose
Srya Namaskra B
172
8. Aau
Step the right leg back,
feet hip width.

Di: Nsgra I Nose
Srya Namaskra B
174
8. Aau
Caturaga Dasana
Bend the elbows, chest forward,

lower down.

Di: Nsgra I Nose
Srya Namaskra B
176
9. Nava
Press into flat hands and slowly
straighten the arms.

Di: Nsgra I Nose
Srya Namaskra B
178
9. Nava
Lift the lower belly and
drop the hips.

Di: Nsgra I Nose
Srya Namaskra B
180
9. Nava
Strenghten the legs and
relax the buttocks.

Di: Nsgra I Nose
Srya Namaskra B
182
9. Nava
rdhva Mukha vnsana
Upward Facing Dog
Pull the shoulders back and down.

Di: Nsgra I Nose
Srya Namaskra B
184
10. Daa
Press into the hands and
feet to lift the hips.

Srya Namaskra B
186
10. Daa
Lift the belly.

Srya Namaskra B
188
10. Daa
Engage the legs and press back
through the thighs.

Srya Namaskra B
190
10. Daa
Adho Mukha vnsana
Downward Facing Dog

Drop the head.

Srya Namaskra B
192
11. Ekdaa
Bring the weight into the hands.

Srya Namaskra B
194
11. Ekdaa
Bring the left thigh to the body,
left foot forward.

Srya Namaskra B
196
11. Ekdaa
Right heel turns in, left toes point
forward, bend the left knee.

Srya Namaskra B
198
11. Ekdaa
Vrabhadrsana
Warrior Pose
Palms flat together,

arms straight by the ears.

Srya Namaskra B
200
12. Dvdaa
Push into the left foot and
fold forward.

Di: Nsgra I Nose
Srya Namaskra B
202
12. Dvdaa
Hands come straight down
to the ground.

Di: Nsgra I Nose
Srya Namaskra B
204
12. Dvdaa
Keep the bandhas engaged and
the whole body strong.

Di: Nsgra I Nose
Srya Namaskra B
206
12. Dvdaa
Caturaga Dasana
Push out through the heels.

Di: Nsgra I Nose
Srya Namaskra B
208
13. Trayodaa
Palms flat, press the chest forward.

Di: Nsgra I Nose
Srya Namaskra B
210
13. Trayodaa
Lengthen the front of the body.

Di: Nsgra I Nose
Srya Namaskra B
212
13. Trayodaa
Relax the jaw, tongue and palate.

Di: Nsgra I Nose
Srya Namaskra B
214
13. Trayodaa
rdhva Mukha vnsana
Upward Facing Dog
Breathe into the tops of the lungs.

Di: Nsgra I Nose
Srya Namaskra B
216
14. Caturdaa
Lift the hips.

Srya Namaskra B
218
14. Caturdaa
Press into the hands to
drop the shoulders.

Srya Namaskra B
220
14. Caturdaa
Draw the front lowest ribs down
and in towards the spine.

Srya Namaskra B
222
14. Caturdaa
Adho Mukha vnsana
Downward Facing Dog
Squeeze Mla Bandha.
Hold here for five breaths.

Srya Namaskra B
224
15. Pacadaa
Slightly bend the knees
and lift the chin.

Di: Nsgra I Nose
Srya Namaskra B
226
15. Pacadaa
Jump onto straight arms.

Di: Nsgra I Nose
Srya Namaskra B
228
15. Pacadaa
Bring the legs close to the body,
feet together between the hands.

Di: Nsgra I Nose
Srya Namaskra B
230
15. Pacadaa
Push into the hands to lift the head.

Di: Nsgra I Nose
Srya Namaskra B
232
16. oaa
Slowly fold forward.

Di: Nsgra I Nose
Srya Namaskra B
234
16. oaa
Press into the hands.

Di: Nsgra I Nose
Srya Namaskra B
236
16. oaa
Straighten the legs,
lean slightly forward.

Di: Nsgra I Nose
Srya Namaskra B
238
16. oaa
Uttnasana

Elbows in toward the legs,
nose to shins.

Di: Nsgra I Nose
Srya Namaskra B
240
17. Saptadaa
Pull the belly in and bend the knees.

Srya Namaskra B
242
17. Saptadaa
Keep the arms straight as they lift.

Srya Namaskra B
244
17. Saptadaa
Squeeze the legs together and
bring the weight into the heels.

Srya Namaskra B
246
17. Saptadaa
Utkasana
Fierce Pose
Arms up by the ears, palms flat,

tip the head back.

Srya Namaskra B
248
Samasthiti
Equal Standing Pose
Legs stay together.

Di: Nsgra I Nose
Srya Namaskra B
250
Samasthiti
Equal Standing Pose
Arms straights as the come down.

Di: Nsgra I Nose
Srya Namaskra B
252
Samasthiti
Equal Standing Pose
Drop the shoulders.

Di: Nsgra I Nose
Srya Namaskra B
254
Samasthiti
Equal Standing Pose
Think of God.

Di: Nsgra I Nose
Srya Namaskra
256
Closing Chant
Svastiprajbhya pariplayant
nyyena mrgea mah mah |
gobrhmaebhya ubhamastu nitya
loksamast sukhinobhavantu ||
May all be well with mankind.

May the leaders of the earth protect in every way by
keeping to the right path.
May there be goodness for those who know the
earth to be sacred.
May all the worlds be happy.
Srya Namaskra
Sri K. Pattabhi Jois and Sharath, Mysore, India
Tom Rosenthal I lightonashtangayoga.com
258
Srya Namaskra
Sri K. Pattabhi Jois, New York City
260
Srya Namaskra
Sri K. Pattabhi Jois, Mysore, India
262
Srya Namaskra
David Robson, Toronto, Canada
264
Srya Namaskra
266
David Robson, Toronto, Canada
Srya Namaskra
268
David Robson and Sharath, Mysore, India
Srya Namaskra
270
1. Eka
2. Dve
3. Tri
4. Catvri
5. Paca
6. a
Sanskrit Numbers
7. Sapta
13. Trayodaa
8. Aau
14. Caturdaa
9. Nava
15. Pacadaa
10. Daa
16. oaa
11. Ekdaa
17. Saptadaa
12. Dvdaa
Srya Namaskra A
Samasthiti
2. Dve
272
1. Eka
3. Tri
Srya Namaskra A
4. Catvri
6. a
Breath x 5
8. Aau
274
5. Paca
7. Sapta
9. Nava
Samasthiti
Srya Namaskra B
276
Samasthiti
3. Tri
5. Paca
2. Dve
1. Eka
4. Catvri
6. a
Srya Namaskra B
278
7. Sapta
10. Daa
8. Aau
9. Nava
11. Ekdaa
Srya Namaskra B
12. Dvdaa
14. Caturdaa
Breath x 5
16. oaa
280
13. Trayodaa
15. Pacadaa
17. Saptadaa
Samasthiti
Srya Namaskra
L2F2 DVD cover
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4:28:38 PM
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and follow your
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Produced by
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2012 David
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Learn to Float
Srya Namaskra A & B
Learn to Float is all about floating in Ashtanga
Vinyasa Yoga. David Robson offers detailed
techniques to help you find perfect union between
breath and movement, and graceful, weightless
transitions between postures in your practice. The
video also features a practice section that sets the
Surya Namaskara to the beat of a drum.
Jump back & Jump through

Learn to Float: Jump back & Jump through is
all about the transitional jumping vinyasas of
Ashtanga Yoga. David Robson breaks down the
jump-back and jump-through into 5 steps to
help you develop the strength, flexibility, and
understanding that will deepen your experience
of vinyasa and the Ashtanga practice as a whole.
Available on DVD and Online Video
www.learntofloat.com
Srya Namaskra
284
Standing Poses
Ashtanga Yoga
Next in the flip-book series Ashtanga Yoga:
Standing Poses
Srya Namaskra
286
About the Author

David Robson lives with his family in Toronto, Canada.
He teaches at the Ashtanga Yoga Centre of Toronto.
With 100+ students each morning, he leads one of the
worlds largest Mysore programs. After completing
a degree in Comparative Religion, David made his
first trip to Mysore, India in 2002, where he initiated
studies with his teacher Sharath Jois. Since then he has
returned annually to deepen and enrich his practice
and teaching. David teaches workshops and retreats
around the world, and has released a popular series
of instructional videos on vinyasa, Learn To Float. He is
Level-2 Authorized by the Sri K. Pattabhi Jois Ashtanga
Yoga Institute.
Srya Namaskra
288
Thanks to
Pasada Media for amazing skills and lots of heart.

Stan for everything in general, and editing specifically.
Tom Rosenthal and EK Park for the beautiful pictures.
My teacher Sharath, for carrying this tradition forward.
Srya Namaskra
290
Copyright 2013 David Robson

To see more about David Robson and Ashtanga Yoga, please visit
www.learntofloat.com
No part of this book may be reproduced in any form or by any means,
electronic or mechanical, including photocopying, recording, or by
any information storage and retrieval system, without permission in
writing from the publisher.
Ashtanga Yoga Centre of Toronto

3215A Yonge Street, Toronto Ontario
Canada M4N 2L3
www.ashtangatoronto.com
Email: info@AshtangaToronto.com
Phone: 647-342-6550
Design & Photography by Pasada Media I www.pasadamedia.com

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David Robson I Ashtanga Yoga

2013 David Robson I www.learntofloat.com

David Robson I Ashtanga Yoga

This book is dedicated to every one that does the work.

David Robson I Ashtanga Yoga

Welcome to the Learn To Float Ashtanga Yoga flip

David Robson I Ashtanga Yoga

Ashtanga Yoga is a system of Haha yoga that involves

David Robson I Ashtanga Yoga

grandson Sharath Jois carries on the tradition. The studio,

David Robson I Ashtanga Yoga

Vinysa means moving-breathing system. Each movement

David Robson I Ashtanga Yoga

Tristhna means the union of three places of attention.

sana means seat, or posture. Holding asanas helps to fix

the mind in concentration. Each posture provides a screen

David Robson I Ashtanga Yoga

Breath: Strong, even breathing in the practice purifies

The breath in Ashtanga Yoga is done through the nose,

David Robson I Ashtanga Yoga

exhalations. That means that if you're inhaling for four

Di means gaze, or looking place. Each pose has a

David Robson I Ashtanga Yoga

six series of Ashtanga Yoga. In addition to tristhna, an

Mla Bandha means root lock. You find Mla Bandha

David Robson I Ashtanga Yoga

Uyna Bandha means lifting up lock. It is a lower

David Robson I Ashtanga Yoga

David Robson I Ashtanga Yoga

"For those who practice sanas, the Srya

David Robson I Ashtanga Yoga

Stand with the legs together,

Di: Nsgra I Nose

David Robson I Ashtanga Yoga

Breath: Praka I Inhale

David Robson I Ashtanga Yoga

Breath: Praka I Inhale

David Robson I Ashtanga Yoga

Breath: Praka I Inhale

David Robson I Ashtanga Yoga

Breath: Praka I Inhale

David Robson I Ashtanga Yoga

Breath: Recaka I Exhale

David Robson I Ashtanga Yoga

Breath: Recaka I Exhale

David Robson I Ashtanga Yoga

Breath: Recaka I Exhale

David Robson I Ashtanga Yoga

Intense Stretch Pose

Breath: Recaka I Exhale

David Robson I Ashtanga Yoga

Breath: Praka I Inhale

David Robson I Ashtanga Yoga

Breath: Praka I Inhale

David Robson I Ashtanga Yoga

Breath: Praka I Inhale

David Robson I Ashtanga Yoga

Breath: Praka I Inhale

David Robson I Ashtanga Yoga

Breath: Recaka I Exhale

David Robson I Ashtanga Yoga

Breath: Recaka I Exhale

David Robson I Ashtanga Yoga