Ashtanga (Full Sequence)아쉬탕가 (풀 시퀀스)

Full body · Challenge · about 50 min · 175 poses

About 50 minutes, the longer version of Ashtanga (Full Sequence). Sun salutations are brought closer to the traditional count (five rounds of Surya A, four of Surya B), and Navasana goes a set deeper (four sets). Purvottanasana and Prasarita Padottanasana are also added in their traditional positions.

The sequence

  1. Mountain Pose — 20 sec
  2. Standing Forward Fold — 10 sec
  3. Halfway Lift — 10 sec
  4. Standing Forward Fold — 5 sec
  5. Plank — 10 sec
  6. Chaturanga — 5 sec
  7. Cobra — 10 sec
  8. Downward-Facing Dog — 25 sec
  9. Standing Forward Fold — 10 sec
  10. Halfway Lift — 10 sec
  11. Mountain Pose — 10 sec
  12. Standing Forward Fold — 10 sec
  13. Halfway Lift — 10 sec
  14. Standing Forward Fold — 5 sec
  15. Plank — 10 sec
  16. Chaturanga — 5 sec
  17. Cobra — 10 sec
  18. Downward-Facing Dog — 25 sec
  19. Standing Forward Fold — 10 sec
  20. Halfway Lift — 10 sec
  21. Mountain Pose — 10 sec
  22. Standing Forward Fold — 10 sec
  23. Halfway Lift — 10 sec
  24. Standing Forward Fold — 5 sec
  25. Plank — 10 sec
  26. Chaturanga — 5 sec
  27. Cobra — 10 sec
  28. Downward-Facing Dog — 25 sec
  29. Standing Forward Fold — 10 sec
  30. Halfway Lift — 10 sec
  31. Mountain Pose — 10 sec
  32. Standing Forward Fold — 10 sec
  33. Halfway Lift — 10 sec
  34. Standing Forward Fold — 5 sec
  35. Plank — 10 sec
  36. Chaturanga — 5 sec
  37. Cobra — 10 sec
  38. Downward-Facing Dog — 25 sec
  39. Standing Forward Fold — 10 sec
  40. Halfway Lift — 10 sec
  41. Mountain Pose — 10 sec
  42. Standing Forward Fold — 10 sec
  43. Halfway Lift — 10 sec
  44. Standing Forward Fold — 5 sec
  45. Plank — 10 sec
  46. Chaturanga — 5 sec
  47. Cobra — 10 sec
  48. Downward-Facing Dog — 30 sec
  49. Standing Forward Fold — 10 sec
  50. Halfway Lift — 10 sec
  51. Mountain Pose — 10 sec
  52. Chair — 15 sec
  53. Standing Forward Fold — 10 sec
  54. Halfway Lift — 10 sec
  55. Standing Forward Fold — 5 sec
  56. Plank — 10 sec
  57. Chaturanga — 5 sec
  58. Cobra — 10 sec
  59. Downward-Facing Dog — 20 sec
  60. Warrior I (right) — 20 sec
  61. Chaturanga — 5 sec
  62. Cobra — 10 sec
  63. Downward-Facing Dog — 20 sec
  64. Warrior I (left) — 20 sec
  65. Chaturanga — 5 sec
  66. Cobra — 10 sec
  67. Downward-Facing Dog — 25 sec
  68. Standing Forward Fold — 10 sec
  69. Halfway Lift — 10 sec
  70. Chair — 15 sec
  71. Mountain Pose — 15 sec
  72. Chair — 15 sec
  73. Standing Forward Fold — 10 sec
  74. Halfway Lift — 10 sec
  75. Standing Forward Fold — 5 sec
  76. Plank — 10 sec
  77. Chaturanga — 5 sec
  78. Cobra — 10 sec
  79. Downward-Facing Dog — 20 sec
  80. Warrior I (right) — 20 sec
  81. Chaturanga — 5 sec
  82. Cobra — 10 sec
  83. Downward-Facing Dog — 20 sec
  84. Warrior I (left) — 20 sec
  85. Chaturanga — 5 sec
  86. Cobra — 10 sec
  87. Downward-Facing Dog — 25 sec
  88. Standing Forward Fold — 10 sec
  89. Halfway Lift — 10 sec
  90. Chair — 15 sec
  91. Mountain Pose — 15 sec
  92. Chair — 15 sec
  93. Standing Forward Fold — 10 sec
  94. Halfway Lift — 10 sec
  95. Standing Forward Fold — 5 sec
  96. Plank — 10 sec
  97. Chaturanga — 5 sec
  98. Cobra — 10 sec
  99. Downward-Facing Dog — 20 sec
  100. Warrior I (right) — 20 sec
  101. Chaturanga — 5 sec
  102. Cobra — 10 sec
  103. Downward-Facing Dog — 20 sec
  104. Warrior I (left) — 20 sec
  105. Chaturanga — 5 sec
  106. Cobra — 10 sec
  107. Downward-Facing Dog — 25 sec
  108. Standing Forward Fold — 10 sec
  109. Halfway Lift — 10 sec
  110. Chair — 15 sec
  111. Mountain Pose — 15 sec
  112. Chair — 15 sec
  113. Standing Forward Fold — 10 sec
  114. Halfway Lift — 10 sec
  115. Standing Forward Fold — 5 sec
  116. Plank — 10 sec
  117. Chaturanga — 5 sec
  118. Cobra — 10 sec
  119. Downward-Facing Dog — 15 sec
  120. Warrior I (right) — 15 sec
  121. Chaturanga — 5 sec
  122. Cobra — 10 sec
  123. Downward-Facing Dog — 15 sec
  124. Warrior I (left) — 15 sec
  125. Chaturanga — 5 sec
  126. Cobra — 10 sec
  127. Downward-Facing Dog — 25 sec
  128. Standing Forward Fold — 10 sec
  129. Halfway Lift — 10 sec
  130. Chair — 15 sec
  131. Mountain Pose — 15 sec
  132. Standing Forward Fold — 10 sec
  133. Plank — 15 sec
  134. Chaturanga — 5 sec
  135. Cobra — 10 sec
  136. Downward-Facing Dog — 20 sec
  137. Warrior I (right) — 30 sec
  138. Extended Side Angle (right) — 40 sec
  139. Triangle (right) — 50 sec
  140. Half Moon (right) — 55 sec
  141. Plank — 15 sec
  142. Chaturanga — 5 sec
  143. Cobra — 10 sec
  144. Downward-Facing Dog — 20 sec
  145. Warrior I (left) — 30 sec
  146. Extended Side Angle (left) — 40 sec
  147. Triangle (left) — 50 sec
  148. Half Moon (left) — 55 sec
  149. Plank — 15 sec
  150. Chaturanga — 5 sec
  151. Cobra — 10 sec
  152. Downward-Facing Dog — 20 sec
  153. Wide-Legged Forward Fold — 40 sec
  154. Downward-Facing Dog — 15 sec
  155. Pyramid Pose (right) — 45 sec
  156. Downward-Facing Dog — 15 sec
  157. Pyramid Pose (left) — 45 sec
  158. Downward-Facing Dog — 20 sec
  159. Standing Forward Fold — 10 sec
  160. Mountain Pose — 10 sec
  161. Tree Pose (right) — 40 sec
  162. Tree Pose (left) — 40 sec
  163. Seated Forward Fold — 45 sec
  164. Upward Plank — 45 sec
  165. Head-to-Knee Pose (right) — 45 sec
  166. Head-to-Knee Pose (left) — 45 sec
  167. Boat — 30 sec
  168. Boat — 25 sec
  169. Boat — 25 sec
  170. Boat — 25 sec
  171. Bound Angle (Butterfly) — 1 min 30 sec
  172. Bridge — 1 min
  173. Happy Baby — 1 min
  174. Savasana — 2 min 50 sec
  175. Gently Waking Up — 30 sec
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