A S H TA N G A YO G A I N T E R M E D I AT E S E R I E S CORRIE ANANDA YOGA

Surya Namaskar A&B w w w.corrieananda.co.uk

Opening Invocation
OM
Vande Gurunam Charanaravinde
Sandarsita Svatma Sukava Bodhe
Nih Sreyase Jangalikayamane
Samsara Halahala Mohasantyai
Abahu Purusakaram
Sankhacakrasi Dharinam
Sahasra Sirasam Svatam
Pranamami Pantanjalim
OM

Surya Namaskara A x 5

samasthiti 1. ekam 2. dve 3. trini 4. catvari 5. panca 6. sat 7. sapta 8. astau 9. nava samasthiti
inhale exhale inhale exhale inhale exhale inhale exhale inhale
drishti: thumbs + 5 breaths drishti: thumbs
drishti: navel
Surya Namaskara B x 5

samasthiti 1. ekam 2. dve 3. trini 4. catvari 5. panca 6. sat 7. sapta 8. astau 9. nava 10. dasa 11. ekadasa
inhale exhale inhale exhale inhale exhale inhale exhale inhale exhale inhale
drishti: thumbs drishti: navel drishti: thumbs drishti: navel drishti: thumbs

12. dvadasa 13. trayodasa 14. caturdasa 15. pancadasa 16. sodasa 17. saptadasa samasthiti
exhale inhale exhale inhale exhale inhale
+ 5 breaths drishti: thumbs
drishti: navel

Page 1 Photography: Karen Yeomans

 CORRIE ANANDA YOGA
Standing Sequence w w w.corrieananda.co.uk

samasthiti 1. inhale 2. exhale 3. inhale 1. inhale 2. exhale + 5 breaths 3. inhale/exhale samasthiti 1. inhale 2. exhale+5 breaths 3. inhale 4. exhale+5 breaths 5/1. inhale 2. exhale+5 breaths
+5 breaths exhale change your Pada Hastasana inhale/exhale Utthita Utthita Utthita
Pandangustasana hands drishti: nose Trikonasana A (R) Trikonasana A (L) Trikonasana B (R)
drishti: nose drishti: left thumb drishti: right thumb drishti: right thumb

3. inhale 4. exhale+5 breaths 6. inhale samasthiti 1. inhale 2. exhale+5 breaths 3. inhale 4. exhale+5 breaths 5/1. inhale 2. exhale+5 breaths 3. inhale
Utthita Utthita Utthita Utthita
Trikonasana B (L) Parsvakonasana A (R) Parsvakonasana A (L) Parsvakonasana B (R)
drishti: left thumb drishti: left thumb drishti: right thumb drishti: right thumb

4. exhale+5 breaths 5. inhale samasthiti 1. inhale 2. exhale hands down- 3. exhale+5 breaths 4. inhale head up 5. inhale/exhale 1. inhale 2. exhale/inhale 3. exhale+5 breaths 4. inhale/exhale 1. inhale
Utthita exhale inhale head up Prasarita exhale Prasarita
Parsvakonasana B (L) Padottanasana A Padottanasana B
drishti: left thumb drishti: nose drishti: nose

2. exhale clasp hands 3. exhale+5 breaths 4. inhale exhale/ 1. inhale 2. exhale catch 3. exhale+5 breaths 4. inhale head up 5. inhale samasthiti 1. inhale 2. exhale+5 breaths 3. inhale 4. exhale+5 breaths 5. inhale
inhale Prasarita toes Prasarita exhale exhale Parsvottonasana (R) Parsvottonasana (L)
Padottanasana C inhale head up Padottanasana D drishti: toes drishti: toes
drishti: nose drishti: nose

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I n t e r m e d i a t e S e r i e s ( p a r t 1) w w w.corrieananda.co.uk

samasthiti 1. inhale 2. exhale 3. inhale 4. exhale 5. inhale 6. exhale 7. inhale 8. inhale 9. inhale 10. exhale
+5 breaths +5 breaths lift up
Pasasana (L) Pasasana (R)
drishti: side drishti: side

11. inhale 12. exhale 7. inhale 8. exhale+5 breaths 9. inhale/exhale 10. inhale 11. exhale 12. inhale 13. exhale 14. inhale
Krounchasana (R) lift up
drishti: toes

15. exhale+5 breaths 16. inhale/exhale 17. inhale 18. exhale 19. inhale 20. exhale/inhale 4. exhale 5. inhale+5 breaths 6. exhale+5 breaths 7. inhale
Krounchasana (L) lift up Salabhasana A Salabhasana B
drishti: toes drishti: nose drishti: nose

8. exhale/inhale 4. exhale 5. inhale +5 breaths 6. inhale 7. exhale/inhale 4. exhale 5. inhale+5 breaths 6. inhale 7. exhale/inhale 4. exhale
Bhekasana Dhanurasana
drishti: nose drishti: nose

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 CORRIE ANANDA YOGA
Intermediate Series (par t 2) w w w.corrieananda.co.uk

5. inhale 6. exhale+5 breaths 7. inhale 8. exhale+5 breaths 9 inhale+5 breaths 10. inhale 11. exhale 7.inhale 8. exhale + 5 breaths 9. inhale/exhale 10. inhale
Parsva Dhanurasana (R) Parsva Dhanurasana (L) drishti: nose Ustrasana lift up
drishti: nose drishti: nose drishti: nose

11. exhale 12. inhale 13. exhale 7. inhale 8. exhale + 5 breaths 9. inhale/exhale 10. inhale 11. exhale 12. inhale 13. exhale 7. inhale
Lhaguvajrasana lift up
drishti: nose

8. exhale + 5 breaths 9. inhale/exhale 10. inhale/exhale 11. inhale 12. exhale 13. inhale 14. exhale 7. inhale 8. exhale/inhale 9. exhale + 5 breaths inhale/exhale
Kapotasana A +5 breaths lift up up and down x5
drishti:nose Kapotasana B + 5 breaths
Supta vajrasana
drishti: nose

10. inhale 11. exhale 12. inhale 13. exhale 7. inhale/exhale 8. inhale + 5 breaths 9. exhale 10. inhale 11. exhale 7. inhale +5 breaths 8. inhale
lift up Bakasana A jump into Bakasana B lift up
drishti: nose drishti: nose

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Intermediate Series (par t 3) w w w.corrieananda.co.uk

9. exhale 10. inhale 11. exhale 7. inhale 8. exhale + 5 breaths 9. inhale 10. exhale 11. inhale 12. exhale 13. inhale
Bharadvajasana (R) lift up
drishti: side

14. exhale +5 breaths 15. inhale 16. exhale 17. inhale 18. exhale 7. inhale 8. exhale +5 breaths 9. inhale 10. exhale 11. inhale
Bharadvajasana (L) lift up Ardha lift up
drishti: side Matsyendrasana (R)
drishti: side

12. exhale 13.inhale 14. exhale +5 breaths 15. inhale 16. exhale 17. inhale 18. exhale jump 7. inhale 8. exhale +5 breaths
Ardha lift up Eka pada sirsasana (R)
Matsyendrasana (L) drishti: touch chin
drishti: side

9. inhale/exhale 10. inhale 11. exhale 12. inhale 13. exhale jump 14. inhale 15. exhale +5 breaths 16. inhale/exhale 17. inhale
lift up Eka pada sirsasana (L) lift up
drishti: touch chin

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 CORRIE ANANDA YOGA
Intermediate Series (part 4) w w w.corrieananda.co.uk

18. exhale 19. inhale 20. exhale jump 7. inhale 8. inhale 9. inhale 10. exhale 11. inhale
Dwi pada sirsana A Dwi pada sirsana B Bakasana
+5 breaths +5 breaths
drishti: nose drishti: nose

12. exhale 7. inhale exhale legs back 8. inhale + 5x breaths 9. inhale exhale 10. inhale 11. exhale inhale jump 7. Tittibhasana A
Yoganidrasana drishti: nose
drishti: brow

8. exhale 9. walk forward (R-L =1) x5 10. inhale + 5xbreaths exhale 11. inhale 12. exhale 13. inhale 14. exhale 7. inhale
Tittibhasana B walk backward (R-L = 1) x5 Tittibhasana C Bakasana
drishti: nose

exhale 8. inhale 9. exhale 10. inhale 11. exhale 7. inhale exhale 8. inhale exhale 9. inhale
+ 5 breaths + 5x breaths
Pinca Mayurasana Karandavasana
drishti: nose drishti: nose

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 CORRIE ANANDA YOGA
Intermediate Series (part 5) w w w.corrieananda.co.uk

10. exhale 11. inhale 12. exhale 13. inhale 14. exhale samasthiti 1. inhale 2. exhale 3. inhale 4. exhale 5. inhale + 5 breaths
Mayurasana
drishti: nose

6. inhale 7. exhale 8. inhale 9. exhale samasthiti 1. inhale 2. exhale 3. inhale 4. exhale 5. 5x jumps forward
Nakrasana 5x jumps back
drishti: nose

6. inhale 7. exhale 8. inhale 9. exhale samasthiti 1. inhale 2. exhale 3. inhale 4. exhale 5. inhale 6. exhale 7. inhale+ 5 breaths
both hands to floor Vatayanasana (R)
drishti: nose

8. Up / 9. exhale 10. inhale 11. exhale 12. inhale +5 breaths 13. Up / 14. exhale 15. inhale 16. exhale 17. inhale 18. exhale 19. inhale look up 20. inhale samasthiti
Vatayanasana (L) both hands exhale
drishti: nose down

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 CORRIE ANANDA YOGA
Intermediate Series (part 6) w w w.corrieananda.co.uk

samasthiti 1. inhale 2. exhale 3. inhale 4. exhale 5. inhale 6. exhale 7. inhale 8. exhale + 5x breaths 9. inhale/ exhale 10.inhale
Parighasana (R) lift up
drishti: nose

11. exhale 12. inhale 13. exhale 14. inhale 15. exhale + 5x breaths 16. inhale/ exhale 17. inhale 18. exhale 19. inhale 20. exhale
Parighasana (L) lift up
drishti: nose

7. 5x breaths 8. 5x breaths 9. inhale 10. exhale 11. inhale 12. exhale 13. 5x breaths 14. 5x breaths 15. inhale 16. exhale 17. inhale
Gomukhasana A (R) Gomukhasana B (R) lift up Gomukhasana A (L) Gomukhasana B (L) lift up
drishti: nose drishti: up drishti: nose drishti: up

18. exhale 7. inhale 8. exhale 9. inhale + 5 breaths 10. inhale 11. exhale 12. inhale 13. exhale 14.inhale 15. exhale 16. inhale + 5 breaths
Supta Urdhva lift up Supta Urdhva
Pada Vajrasana (R) Pada Vajrasana (L)
drishti: side drishti: side

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Intermediate Series (part 7) w w w.corrieananda.co.uk

17. inhale 18. exhale 19. inhale 20. exhale 7. prepare 8. inhale + 5 breaths 9. exhale 10. inhale 11. exhale 7. prepare 8. inhale + 5 breaths
lift up Mukta Hasta Mukta Hasta
Sirsasana A Sirsasana B
drishti: nose drishti: nose

9. exhale 10. inhale 11. exhale 7. prepare 8. inhale + 5 breaths 9. exhale 10. inhale 11. exhale 7. prepare 8. inhale + 5 breaths
Mukta Hasta Baddha Hasta
Sirsasana B Sirsasana A
drishti: nose drishti: nose

9. exhale 10. inhale 11. exhale 7. prepare 8. inhale + 5 breaths 9. exhale 10. inhale 11. exhale 7. prepare
Baddha Hasta
Sirsasana B
drishti: nose

8. inhale + 5 breaths 9. exhale 10. inhale 11. exhale 7. prepare 8. inhale + 5 breaths 9. exhale 10. inhale 11. exhale
Baddha Hasta Baddha Hasta
Sirsasana C Sirsasana D
drishti: nose drishti: nose

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Backbends and Finishing Sequence w w w.corrieananda.co.uk

7. inhale 8. bend knees prepare 9. inhale + 5 breaths 10. exhale 9. inhale + 5 breaths 10. exhale 9. inhale walk hands 10. exhale 10. inhale
Urdhva Danurasana head to floor to heels come up
drishti: nose + 5 breaths

drop back and up three times hands to heels exhale

(or catching) Pascimot tanasana
5x breaths

7. inhale jump through/exhale 8. inhale 8. exhale + 8-10 breaths 8. exhale + 8-10 breaths 9. inhale + 8-10 breaths 9. exhale + 8-10 breaths 9. exhale + 8 -10 breaths 9. exhale +8 -10 breaths 10. inhale Cakorasana and
lay down +10-25 breaths Halasana Karnapidasana Urdhva Padmasana Pindasana Mats yasana Ut tana Padasana Vinyasa
Salamba drishti: nose drishti: nose drishti: nose drishti: nose drishti: nose drishti: nose
Sarvangasana
drishti: nose

8. inhale +15 -25 9. exhale + 10 breaths inhale back up 10. exhale 5-10 breaths 8. inhale 9. exhale + 10 breaths 10. inhale + 10 breaths 11. inhale + 10 -25 breath
breaths drishti: nose (take head off floor optional) Balasana Baddha Padmasana Yoga Mudra Padmasana Utpluthi
Sirsasana drishti: nose drishti: nose drishti: nose drishti: nose drishti: nose drishti: nose
drishti: nose 11. Vinyasa 12. Vinyasa

Closing Chant (Mangala Mantra)

Svasti Prajabhyah Paripalayantam
Nyayena Margena Mahim Mahisah
Go Brahmanebhyah Subhamastu Nityam
Lokah Samastah Sukhino Bhavantu
Om Santih Santihi Santihi

Take rest (10 mins)

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