The steps in order
Version shown: Ashtanga order, 17 vinyasa counts, right side first, five breaths in the last downward dog (AshtangaYoga.info vinyasa sheet, 2004)
| # | Step | Count | Breath | Side | Hold | Cues and options |
|---|---|---|---|---|---|---|
| 1 | Samasthiti Tāḍāsana | Free breathing | Transition: Feet together, arms by the sides. Easier option: Feet hip-width apart. | |||
| 2 | Chair pose (Utkatasana) Utkaṭāsana | 1 (Ekam) | Inhale | Transition: Bend the knees and sweep the arms up, gaze to the thumbs. Easier option: Bend the knees less; arms shoulder-width apart. | ||
| 3 | Standing forward fold Uttānāsana | 2 (Dve) | Exhale | Transition: Straighten the legs as you fold. Easier option: Knees bent; hands on blocks. | ||
| 4 | Head up Ardha Uttānāsana | 3 (Trīṇi) | Inhale | Transition: Lengthen the spine, look forward. Easier option: Hands on shins. | ||
| 5 | Jump or step back to Chaturanga Caturaṅga Daṇḍāsana | 4 (Catvāri) | Exhale | Transition: Land and lower in one movement. Easier option: Step back; knees down. | ||
| 6 | Upward-facing dog Ūrdhva Mukha Śvānāsana | 5 (Pañca) | Inhale | Transition: Roll over the toes, lift the chest. Easier option: Cobra. | ||
| 7 | Downward-facing dog Adho Mukha Śvānāsana | 6 (Ṣaṭ) | Exhale | Transition: Pass through; turn the left heel in to prepare the right-side warrior. Easier option: Knees bent. | ||
| 8 | Warrior I (Virabhadrasana A), right foot forward Vīrabhadrāsana I | 7 (Sapta) | Inhale | Right | Transition: Step the right foot between the hands, bend the right knee, rise with the arms overhead. Easier option: Back knee down (low lunge); hands on the front thigh. | |
| 9 | Chaturanga Caturaṅga Daṇḍāsana | 8 (Aṣṭau) | Exhale | Transition: Hands down either side of the front foot, step back and lower. Easier option: Knees down. | ||
| 10 | Upward-facing dog Ūrdhva Mukha Śvānāsana | 9 (Nava) | Inhale | Transition: Lift the chest. Easier option: Cobra. | ||
| 11 | Downward-facing dog Adho Mukha Śvānāsana | 10 (Daśa) | Exhale | Transition: Pass through; turn the right heel in. Easier option: Knees bent. | ||
| 12 | Warrior I, left foot forward Vīrabhadrāsana I | 11 (Ekādaśa) | Inhale | Left | Transition: Step the left foot forward and rise. Easier option: Back knee down. | |
| 13 | Chaturanga Caturaṅga Daṇḍāsana | 12 (Dvādaśa) | Exhale | Transition: Hands down, step back and lower. Easier option: Knees down. | ||
| 14 | Upward-facing dog Ūrdhva Mukha Śvānāsana | 13 (Trayodaśa) | Inhale | Transition: Lift the chest. Easier option: Cobra. | ||
| 15 | Downward-facing dog Adho Mukha Śvānāsana | 14 (Caturdaśa) | Exhale | 5 breaths Ashtanga (AshtangaYoga.info vinyasa sheet) | Transition: Hips up, gaze to the navel. Easier option: Knees bent; rest in child's pose if needed. | |
| 16 | Jump or step forward, head up Ardha Uttānāsana | 15 (Pañcadaśa) | Inhale | Transition: Jump or step forward, lift the head. Easier option: Walk the feet in. | ||
| 17 | Standing forward fold Uttānāsana | 16 (Ṣoḍaśa) | Exhale | Transition: Fold. Easier option: Knees bent. | ||
| 18 | Chair pose Utkaṭāsana | 17 (Saptadaśa) | Inhale | Transition: Bend the knees and rise with the arms up. Easier option: Less depth. | ||
| 19 | Samasthiti Tāḍāsana | Exhale | Transition: Straighten the legs, lower the arms. Easier option: Pause between rounds. |
