Finishing Sequence
DṚṢṬI
nose
nose
nose
nose
nose
3. eye
nose
3. eye
C
in
UjjĀYī
VINYĀSA
DṚṢṬI
7
in 10-25x
5x
8
Sālamba Sarvāṅgāsana
nable
nose
in 5-10x
8
8
Halāsana
nose
in
in 5-10x
Karṇa Pīḍāsana
nose
9
in 5-10x
8
9
Ūrdhva Padmāsana
Matsyāsana
Piṇḍāsana
3. eye
nose
nose
ex 5-10x
5-10x
nose
in 5-10x ex
nose
V
UjjĀYī
VINYĀSA
in 10-25x
8
Śīrṣāsana
ex 10-25x
8
Ūrdhva
Daṇḍāsana
ex
8
in
(1-20x Beine
heben & senken)
ex
5x
8
in
Bālāsana
With the Finishing Sequence, the Aṣṭāṅga Yoga practice comes to its energetic
culmination. The steady audible breathing (Ujjāyī in ex ) leads you inward, subtle
muscle contractions (Bandha) activate the flow of energy (Prāṇa), and the focus of
perception (Ḍṛṣti nose ) brings mental peace.
For novices, the sequence consists of only one sitting posture (Padmāsana), followed by the Closing Mantra (see there), and finally a relaxation posture
(Śavāsana) until attention and breathing subside, and the last drop of sweat evaporates. With cumulative experience in practice, further tranquil positions (Āsana)
are gradually added to complete the Finishing Sequence. Only a few movement
sequences through a plank pose (Vinyāsa V ) or backwards roll (Cakrāsana C )
hold the underlying dynamics of the practice up.
...
...
8
Uttāna Pādāsana
close
eyes
V
in
Baddha Padmāsana
DṚṢṬI
in 10-25x ex
ex 5-10x
0-10x
8
9
8
Yoga Mudrā
nose
Padmāsana
in 10-25x in
ex
...
9
Utplutiḥ
relax 10-20 minutes
7
Śavāsana
Vinyāsa & Cakrāsana
nose
nose
3. eye
nable
nose
V
UjjĀYī
VINYĀSA
DṚṢṬI
C
UjjĀYī
VINYĀSA
in
ex
1
nose
ex
1
© ashtangayoga.info Dr. Ronald Steiner, 2015
This is part of the light version of the practice sheet. The coloured, foldable original is available on ashtangayoga.info
ex
in
2
3
nose
in
2
ex
ex
in
nose
4
3. eye
in
3
5
in
nable
ex
4
ex
6
in
nose
in
ex
4
in