Ashtanga (Short Form)아쉬탕가 (쇼트 폼)

Full body · Challenge · about 20 min · 54 poses

A twenty-minute Ashtanga short form with the traditional arc: two rounds of Surya A, one Surya B, standing poses, seated fold, backbend, and a long rest.

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. Chair — 15 sec
23. Standing Forward Fold — 10 sec
24. Halfway Lift — 10 sec
25. Standing Forward Fold — 5 sec
26. Plank — 10 sec
27. Chaturanga — 5 sec
28. Cobra — 10 sec
29. Downward-Facing Dog — 20 sec
30. Warrior I (right) — 20 sec
31. Chaturanga — 5 sec
32. Cobra — 10 sec
33. Downward-Facing Dog — 20 sec
34. Warrior I (left) — 20 sec
35. Chaturanga — 5 sec
36. Cobra — 10 sec
37. Downward-Facing Dog — 30 sec
38. Standing Forward Fold — 10 sec
39. Halfway Lift — 10 sec
40. Chair — 15 sec
41. Mountain Pose — 15 sec
42. Triangle (right) — 40 sec
43. Triangle (left) — 40 sec
44. Warrior II (right) — 40 sec
45. Warrior II (left) — 40 sec
46. Plank — 10 sec
47. Chaturanga — 5 sec
48. Cobra — 10 sec
49. Downward-Facing Dog — 20 sec
50. Seated Forward Fold — 1 min
51. Bridge — 1 min
52. Knees to Chest — 30 sec
53. Savasana — 5 min
54. Gently Waking Up — 30 sec