Ashtanga (Full Sequence)아쉬탕가 (풀 시퀀스)

Full body · Challenge · about 35 min · 111 poses

About 35 minutes, the full counterpart to Ashtanga (Short Form) — a standing sequence widened with Extended Side Angle and Pyramid Pose, and a seated sequence built around Head-to-Knee and Bound Angle, all in the traditional order.

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 — 30 sec
  29. Standing Forward Fold — 10 sec
  30. Halfway Lift — 10 sec
  31. Mountain Pose — 10 sec
  32. Chair — 15 sec
  33. Standing Forward Fold — 10 sec
  34. Halfway Lift — 10 sec
  35. Standing Forward Fold — 5 sec
  36. Plank — 10 sec
  37. Chaturanga — 5 sec
  38. Cobra — 10 sec
  39. Downward-Facing Dog — 20 sec
  40. Warrior I (right) — 20 sec
  41. Chaturanga — 5 sec
  42. Cobra — 10 sec
  43. Downward-Facing Dog — 20 sec
  44. Warrior I (left) — 20 sec
  45. Chaturanga — 5 sec
  46. Cobra — 10 sec
  47. Downward-Facing Dog — 25 sec
  48. Standing Forward Fold — 10 sec
  49. Halfway Lift — 10 sec
  50. Chair — 15 sec
  51. Mountain Pose — 15 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 — 15 sec
  60. Warrior I (right) — 15 sec
  61. Chaturanga — 5 sec
  62. Cobra — 10 sec
  63. Downward-Facing Dog — 15 sec
  64. Warrior I (left) — 15 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. Standing Forward Fold — 10 sec
  73. Plank — 15 sec
  74. Chaturanga — 5 sec
  75. Cobra — 10 sec
  76. Downward-Facing Dog — 20 sec
  77. Warrior I (right) — 30 sec
  78. Extended Side Angle (right) — 40 sec
  79. Triangle (right) — 50 sec
  80. Half Moon (right) — 55 sec
  81. Plank — 15 sec
  82. Chaturanga — 5 sec
  83. Cobra — 10 sec
  84. Downward-Facing Dog — 20 sec
  85. Warrior I (left) — 30 sec
  86. Extended Side Angle (left) — 40 sec
  87. Triangle (left) — 50 sec
  88. Half Moon (left) — 55 sec
  89. Plank — 15 sec
  90. Chaturanga — 5 sec
  91. Cobra — 10 sec
  92. Downward-Facing Dog — 20 sec
  93. Pyramid Pose (right) — 45 sec
  94. Downward-Facing Dog — 15 sec
  95. Pyramid Pose (left) — 45 sec
  96. Downward-Facing Dog — 20 sec
  97. Standing Forward Fold — 10 sec
  98. Mountain Pose — 10 sec
  99. Tree Pose (right) — 40 sec
  100. Tree Pose (left) — 40 sec
  101. Seated Forward Fold — 45 sec
  102. Head-to-Knee Pose (right) — 45 sec
  103. Head-to-Knee Pose (left) — 45 sec
  104. Boat — 30 sec
  105. Boat — 25 sec
  106. Boat — 25 sec
  107. Bound Angle (Butterfly) — 1 min
  108. Bridge — 1 min
  109. Happy Baby — 1 min
  110. Savasana — 2 min
  111. Gently Waking Up — 30 sec
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