yoga Cikits 1st Series (Sheet 1)

DI

nose

foot

side

foot

nose

thumbs

nose

nose

hand

thumbs

nose

Ujjy

out 5x

in

in

4(11)

3(10)

5(12)

Utthita Prvasahita

Utthita Hasta Pdnguhsana

DI

out 5x

in

2(9)

VINySA 1(8)

out

in

6(13)

5x out

out 5x

...

7(14)

2(7)

VINySA

in

DI

out 5x

in

5x

Dasana

foot

VINySA

out 5x

8(15)

9
9

...

8(15)

8
8

...

Marcysana A BCD

out 5x

5x out

7(12)

...

...

5x out

7(12)

...

in

...

in

5x

Prvottnsana

5x

out 5x

5x

Vrabhadrsana A

...

out 5x

8(15)

Ardha Baddha Padma

Pacimottnsana

Nvsana
(3-5x with lift between)

out 5x out

5x

Vrabhadrsana B

foot

out 5x

8(15)

Triyang Mukha Eka Pda

Pacimottnsana

11

out 5x

...

8(15)

...

foot

...

in

10

foot

...

out 5x

8(15)

jnu rsana A B C

out 5x

...

8(15)

Only when a regular practice has been established, learning of 1 Series is continued from here

nose

in

in

foot

nose

...

st

nose

in

in

in

foot

foot

in

out 5x

in

side

side
V

out 5x

in

Pacimottnsana A BC D

nose
V

Ujjy

out 5x

in

From here, the 1st Series is learned position by position

Ujjy

5x out

3. eye

foot

foot

foot

foot

in

...

Ardha Baddha Padmottnsana Utkasana

These positions are practiced only if Supta Prvasahita has been learned

nose

...

3. eye

nose

in

out 5x

Bhuja Psana

ashtangayoga.info Dr. Ronald Steiner, 2015

This is part of the light version of the practice sheet. The coloured, foldable original is available on ashtangayoga.info

...

in

5x out

Krmsana

in

out

in

out 5x

Supta Krmsana

in

10

out

in

11

...

DI

nose

nose

nose

yoga Cikits 1st Series (Sheet 2)

3. eye

nose

nose

Ujjy out 5x
VINySA 8

out in

Garbha Pisana
(9x rolling clockwise)

DI

in

5x out

Kukkusana
(Nauli)

in 0-5x

out 5x

in

5x

Baddha Kosana A B C

up

...

nose

VINySA

out

in

5x out

Ubhaya Pdnguhsana

...

in

out 5x

10

rdhva Mukha Pacimottnsana

nose

foot

out 5x

in

5x out

Upaviha Kosana

out 5x

...

in

Aga yoga is a journey from the coarse to the subtle. The practice of the 1st Series
is at the beginning of this journey. Therefore strength, vitality and health of the
physical body are at the center of attention. This gives her the name yoga Therapy
(yoga Cikits).
As with Fundamental Positions (see there) each movement sequence (Vinysa) begins
and ends in standing and is counted starting from there. However once rhythm is
familiar, the movement sequences merge partially with each other. Every once in a
while you will still pass through Samasthiti (S ). But for most movement sequences
the first six and last three movements are omitted. Then the practice leads you via
plank pose (Vinysa V ) or a backward roll (Cakrsana C ) simply through the
downward dog position (Adho Mukha vnsana). All positions (sana) are always
practiced on both sides, even though only the first is pictured. A Vinysa sequence V
is also performed in between switching sides of each seated position.
After you have established your practice in the Fundamental Positions (see there), the
1st Series will be your field for learning on six days a week (Sunday to Friday, except
on moon days). Following the outlined steps, you can build up your practice, together
with an experienced teacher.

out

...

Supta Kosana

nose

...

3. eye

5x

out 5x

in

out 5x

in

9(17)

10(18)

Supta Pdnguhsana

...

...

11(19)

Supta Prvasahita

5x

...

rdhva Dhanursana
(3-5x with laying down between)

Setu Bandhsana

DI

foot

in

side

out

up

foot

Ujjy

nose

...

nose

up

out 5-10x

...

Pacimottnsana

This will be practiced as soon as Nvsana is learned

nose

Vinysa & Cakrsana

nose

3. eye

nose

navel

nose

Ujjy

VINySA
DI

in

out

nose

out

in

nose

out

in
nose

3. eye

in

navel

out

in
nose

Ujjy

VINySA

out

ashtangayoga.info Dr. Ronald Steiner, 2015

This is part of the light version of the practice sheet. The coloured, foldable original is available on ashtangayoga.info

in

out

in

out

in

out

in