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Ashtanga Yoga1as instructed by Shri K. Pattabhi JoisBasic ElementsSequence of 71 posesFlow, or linking of posesVinyasaCoordinated breathFour segments:Sun salutationsStanding seriesPrimary seriesClosing sequenceBandhasMula (at perineum)Uddiyana (lower abs)Jalandhara (throat lock)Ujjayi breathDristiAdjustmentsCreated exclusively for Joel DiGirolamoOpening ChantOMOMVande GurunamCaranaravindeSandarsita SvatmaSukhavabodheNihsreyaseJangalikayamaneSamsara arinamSahasra SirasamSvetamPranamamiPatanjalimI bow to the lotus feet of the teachers,OMOMwhich awakens the vision of God within me, bringing peace and joy,and to the Holy manwho shows me how to resolve the delusional cycle of birth and death.I envision the form of a man’s bodyholding a conch symbolizing the holy sound, a discus symbolizing thewheel of time, and a sword, symbolizing discrimination.With a thousand radiant headsI bow to Patanjali.Copyright 2011 PranaPower, LLC Joel DiGirolamo [email protected] Version 0.8

Surya Namaskar A (Sun Salutation A) nasanaChaturangaDandasanaUrdhva MukhaSvanasanaAdho iUtthitaSamhasthitiIn general.Inhale when risingExhale when movingdownward or foldingSurya Namaskar B(Sun Salutation B) 3xRemember your bandhas.Mula BandhaUddiyana Urdhva MukhaSvanasanaChaturangaDandasanaCreated exclusively for Joel DiGirolamoAdho MukhaSvanasanaUrdhva MukhaSvanasanaVirabhadrasana IAdho dhva MukhaSvanasanaUttanasanaAdho MukhaSvanasanaUtkatasanaVirabhadrasana ISamhasthitiCopyright 2011 PranaPower, LLC Joel DiGirolamo [email protected] Version 0.8

Standing Series5 Breaths FF-R-BB-F4 Right TurnsRight2 FoldsRightLeft HandDown FirstRight HandDown FirstPadangusthasana3PadahastasanaRight HandDown ana A Padottanasana B Padottanasana C Padottanasana DParsvottanasanaUtthita HastaUtthita HastaUtthita HastaPadangusthasana A Padangusthasana B Padangusthasana CRight, 5 BreathsLeft, 5 BreathsBalanceLeft, 5 BreathsRight, 5 BreathsSurya Namaskar AAdho Mukha Svanasana(No Hold)Surya Namaskar AAdho Mukha Svanasana(No Hold)Created exclusively for Joel DiGirolamoParivrittaParsvakonasana2 Balancing PosturesBalance3 Flowing PosturesArdha BaddhaPadmottanasanaUtthitaParsvakonasanaLeft HandDown FirstUtkatasanaVirabhadrasana IVirabhadrasana IICopyright 2011 PranaPower, LLC Joel DiGirolamo [email protected] Version 0.8

Primary Series4िव यास Vinyasa Jump BackDandasanaPaschimottanasanaAिव यासPurvottanasanaPaschimottanasana PaschimottanasanaBCRight Sideिव यासLeft Sideिव यासिव यासTirianga MukhaikapadaPaschimottanasanaArdha Baddha PadmaPaschimottanasanaिव यासJanu SirsasanaAिव यासJanu SirsasanaCJanu SirsasanaB5 Setsof5 Breathsिव यासिव यासMarichyasanaACreated exclusively for Joel DiGirolamoिव यासMarichyasanaBिव यासMarichyasanaCिव यासMarichyasanaDिव यासNavasanaCopyright 2011 PranaPower, LLC Joel DiGirolamo [email protected] Version 0.8

Primary Series Cont.िव यासBhujapidasanaिव यासKurmasanaिव na Bिव यासRollingिव यासUpavishtaKonasana BUpavishtaKonasana ASuptaKonasanaिव यासCreated exclusively for Joel DiGirolamoTransition Only,No Holdिव यासिव sthasana A Padangusthasana BKukkutasanaिव यासिव यासBaddhaKonasana A5Transition Only,UbhayaNo HoldPadangusthasanaTransition Only,Urdhva MukhaNo HoldPaschimottanasanaSetuBandhasanaCopyright 2011 PranaPower, LLC Joel DiGirolamo [email protected] Version 0.8

Closing Sequenceिव यासिव indasanaिव sanaिव यासBalasanaिव यासBaddhaPadmasanaCreated exclusively for Joel DiGirolamoUrdhvaDandasanaPadmasanaTolasana(Uth Pluthi)SavasanaCopyright 2011 PranaPower, LLC Joel DiGirolamo [email protected] Version 0.8