Ashtanga Yoga Short Forms (David Swenson)

When time is short, an abbreviated yoga routine is always better than no yoga at all.  Enjoy the insanely awesome benefits of Ashtanga yoga with these short form routines created by yoga pioneer David Swenson, author of everyone’s favorite Ashtanga Yoga Practice Manual.

 



15 minute routine

Includes the following asanas:

  1. 5× Surya Namaskara A
  2. 3× Surya Namaskara B
  3. Paschimottanasana B
  4. Marichyasana C
  5. Navasana
  6. Urdhva Dhanurasana
  7. Padmasana
  8. Shavasana

30 minute routine

Includes the following asanas:

  1. 3× Surya Namaskara A
  2. 2× Surya Namaskara B
  3. Padangusthasana
  4. Utthita Trikonasana
  5. Utthita Parsvakonasana
  6. Utthita Hasta Padangusthasana
  7. Virabatrasana A
  8. Virabatrasana B
  9. Dandasana
  10. Paschimottanasana A
  11. Janu Sirsasana A
  12. Marichyasana A
  13. Marichyasana C
  14. Navasana
  15. Urdhva Dhanurasana
  16. Salamba Sarvangasana
  17. Mathsyasana
  18. Padmasana
  19. Utpluthee
  20. Shavasana

45 minute routine

Includes the following asanas:

  1. 3× Surya Namaskara A
  2. 3× Surya Namaskara B
  3. Padangusthasana
  4. Utthita Trikonasana
  5. Utthita Parsvakonasana
  6. Prasarita Padottanasana A
  7. Prasarita Padottanasana C
  8. Utthita Hasta Padangusthasana
  9. Ardha Baddha Padmottanasana
  10. Virabatrasana A
  11. Virabatrasana B
  12. Dandasana
  13. Paschimottanasana A
  14. Ardha Baddha Padma Paschimottanasana
  15. Janu Sirsasana A
  16. Marichyasana A
  17. Marichyasana C
  18. Navasana
  19. Baddha Konasana A
  20. Upavistha Konasana A
  21. Urdhva Dhanurasana
  22. Salamba Sarvangasana
  23. Halasana
  24. Karana Pidasana
  25. Uttana Padasana
  26. Sirsasana A
  27. Balasana
  28. Yoga Mudra
  29. Padmasana
  30. Utpluthee
  31. Shavasana

Related posts:  Ashtanga Yoga Primary Series Videos,  Primary Series Poster and Intermediate Series Poster

Learn more about each of the poses by following the links to AshtangaYoga.info.  Thanks to Stephan at feierabendyogi for linking the poses.

 

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