The steps in order
Version shown: AshtangaYoga.info Fundamental Positions sheet (Dr. Ronald Steiner, 2015): Padangusthasana to Parsvottanasana, 5 breaths each
| # | Step | Breath | Side | Hold | Cues and options |
|---|---|---|---|---|---|
| 1 | Padangusthasana Pādāṅguṣṭhāsana | Free breathing | 5 breaths AshtangaYoga.info Fundamental Positions sheet | Transition: Jump or step the feet hip-width; fold and hold the big toes. Easier option: Bend the knees; hold the shins. | |
| 2 | Padahastasana Pādahastāsana | Free breathing | 5 breaths AshtangaYoga.info Fundamental Positions sheet | Transition: Slide the hands under the feet, palms up. Easier option: Bend the knees. | |
| 3 | Utthita Trikonasana Utthita Trikoṇāsana | Free breathing | Each side | 5 breaths each side AshtangaYoga.info Fundamental Positions sheet | Transition: Step wide to the right, turn the right foot out, reach and hold the big toe. Easier option: Hand on the shin or a block. |
| 4 | Parivrtta Trikonasana Parivṛtta Trikoṇāsana | Free breathing | Each side | 5 breaths each side AshtangaYoga.info Fundamental Positions sheet | Transition: Turn the hips forward, opposite hand to the outside of the front foot. Easier option: Shorter stance; hand on a block. |
| 5 | Utthita Parsvakonasana Utthita Pārśvakoṇāsana | Free breathing | Each side | 5 breaths each side AshtangaYoga.info Fundamental Positions sheet | Transition: Wide stance, bend the front knee, hand to the floor outside the foot, top arm over the ear. Easier option: Forearm on the thigh. |
| 6 | Parivrtta Parsvakonasana Parivṛtta Pārśvakoṇāsana | Free breathing | Each side | 5 breaths each side AshtangaYoga.info Fundamental Positions sheet | Transition: Twist, opposite hand to the floor outside the front foot. Easier option: Back knee down; hands in prayer with the elbow on the knee. |
| 7 | Prasarita Padottanasana A (hands on the floor) Prasārita Pādottānāsana | Free breathing | 5 breaths AshtangaYoga.info Fundamental Positions sheet | Transition: Feet wide and parallel, hands to the floor between the feet, crown towards the floor. Easier option: Hands on blocks. | |
| 8 | Prasarita Padottanasana B (hands on the waist) Prasārita Pādottānāsana | Free breathing | 5 breaths AshtangaYoga.info Fundamental Positions sheet | Transition: Hands on the hips, fold. Easier option: Smaller fold. | |
| 9 | Prasarita Padottanasana C (hands clasped behind) Prasārita Pādottānāsana | Free breathing | 5 breaths AshtangaYoga.info Fundamental Positions sheet | Transition: Interlace the fingers behind the back, fold, arms towards the floor. Easier option: Hold a strap. | |
| 10 | Prasarita Padottanasana D (holding the big toes) Prasārita Pādottānāsana | Free breathing | 5 breaths AshtangaYoga.info Fundamental Positions sheet | Transition: Fold and hold the big toes. Easier option: Hold the shins. | |
| 11 | Parsvottanasana (hands in reverse prayer) Pārśvottānāsana | Free breathing | Each side | 5 breaths each side AshtangaYoga.info Fundamental Positions sheet | Transition: Hands in reverse prayer, step the right foot forward, fold over the front leg. Easier option: Hold the elbows behind the back; hands on blocks. |
