Primary Series Flashcards
1
Q
Upward Salute
A
Inhale – Urdhva Hastasana – Reach arms overhead, palms together.
Look toward your hands.
Upward Salute
2
Q
Standing Forward Fold
A
Exhale – Uttanasana – Fold forward, hinging at the hips.
Look toward the belly.
Standing Forward Fold
3
Q
Halfway Lift
A
Inhale – Ardha Uttanasana – Lift halfway, lengthen the spine.
Look forward.
4
Q
Low Plank / Chaturanga
A
Exhale – Chaturanga Dandasana – Step or jump back, lower halfway.
Look forward.
Low Plank
5
Q
Upward-Facing Dog
A
Inhale – Urdhva Mukha Svanasana – Chest forward, thighs off the mat.
Look up toward the ceiling.
Upward-Facing Dog
6
Q
Downward-Facing Dog
A
Exhale – Adho Mukha Svanasana – Hips up and back. Hold for 5 breaths.
Look toward the belly.
Downward-Facing Dog
7
Q
Jump Foreward
A
Inhale – Bend the knees, look forward. Step or jump to the front of the mat.
Look forward.
8
Q
Standing Forward Fold
A
Exhale – Fold into Uttanasana.
Look toward the belly.
Standing Forward Fold
9
Q
Upward Salute
A
Inhale – Urdhva Hastasana – Rise all the way up, arms overhead, palms together.
Look toward your hands.
Upward Salute
10
Q
Samasthiti
A
Exhale – Samasthiti – Stand tall, arms by your side.
Look straight ahead.
11
Q
Chair Pose
A
Inhale – Utkatasana – Bend your knees, lift your arms overhead, palms together.
Drishti: Look toward your hands.
12
Q
Standing Forward Fold
A
Exhale – Uttanasana – Straighten the legs, fold forward
Drishti: Look towards the belly.
Standing Forward Fold
13
Q
Halfway Lift
A
Inhale – Ardha Uttanasana – Lift halfway, lengthen the spine
Drishti: Look forward
14
Q
Low Plank / Chaturanga
A
Exhale – Chaturanga Dandasana – Step or jump back, lower halfway
Drishti: Look forward.
Low Plank
15
Q
Upward-Facing Dog
A
Inhale – Urdhva Mukha Svanasana – Chest forward, thighs off the mat
Drishti: Look up towards the ceiling.
Upward-Facing Dog
16
Q
Downward-Facing Dog
A
Exhale – Adho Mukha Svanasana – Hips up and back
Drishti: Look towards the belly.
Downward-Facing Dog
17
Q
Warrior 1
A
Inhale – Virabhadrasana I (Right side) – Step right foot forward, back heel down, arms up
Drishti: Look toward your thumbs.
Warrior 1
18
Q
Low Plank / Chaturanga
A
Exhale – Chaturanga Dandasana – Step back and lower
Drishti: Look forward.
Low Plank
19
Q
Upward-Facing Dog
A
Inhale – Urdhva Mukha Svanasana. Chest forward, thighs off the mat
Drishti: Look up.
Upward-Facing Dog
20
Q
Downward-Facing Dog
A
Exhale – Adho Mukha Svanasana. Hips up and back
Drishti: Look toward the belly.
Downward-Facing Dog
21
Q
Warrior 1
A
Inhale – Virabhadrasana I (left side) – Step right foot forward, back heel down, arms up
Drishti: Look toward your thumbs.
Warrior 1
22
Q
Low Plank / Chaturanga
A
Exhale – Chaturanga Dandasana. Step back and lower
Drishti: Look forward.
Low Plank
23
Q
Upward-Facing Dog
A
Inhale – Urdhva Mukha Svanasana. Chest forward, thighs off the mat
Drishti: Look up.
Upward-Facing Dog
24
Q
Downward-Facing Dog
A
Exhale – Adho Mukha Svanasana, hips up and back, hold for 5 breaths
Drishti: Look toward the belly.
Downward-Facing Dog
25
Jump Foreward
Exhale – Bend your knees. Inhale – Step or jump to the front, lift halfway. Look forward.
| Drishti: Look forward.
26
Standing Forward Fold
Exhale – Uttanasana. Fold forward
| Drishti: Look toward the belly.
## Footnote
Standing Forward Fold
27
Chair Pose
Inhale – Utkatasana – Bend your knees, lift your arms overhead, palms together
| Drishti: Look toward your hands.
## Footnote
Chair Pose
28
Samasthiti
Exhale – Samasthiti – Stand tall, arms by your side
| Drishti: Look straight ahead.
29
Chair Pose
Inhale – Utkatasana – Bend your knees, lift your arms overhead, palms together.
| Look toward your hands.
## Footnote
Chair
30
Half Chair
Exhale – Ardha Utkatasana – Lean the torso forward, arms extend.
| Look forward.
## Footnote
Half Chair
31
Crow Pose
Inhale – Bakasana – Plant your hands, lift your feet, balance on your arms.
| Look forward.
## Footnote
Crow
32
Vinyasa
Vinyasa
33
Warrior 1
Inhale – Virabhadrasana A – Step your right foot forward, back heel down, arms up.
| Look toward your thumbs.
## Footnote
Warrior 1
34
Warrior 2
Exhale – Virabhadrasana B – Open to warrior two, arms parallel to the ground.
| Look past your right hand.
## Footnote
Warrior 2
35
Extended Triangle
Inhale – Utthita Trikonasana – Straighten front leg, reach forward, tilt into triangle pose.
| Look up toward your top hand.
## Footnote
Extended Triangle
36
Revolved Triangle
Exhale – Parivritta Trikonasana – Square hips, rotate torso over front leg, reach opposite hand down.
| Look up or toward the floor.
## Footnote
Revolved Triangle
37
Extended Side Angle
Inhale – Parsvokonasana – Bend front knee, elbow to thigh or hand to floor, top arm overhead.
| Look toward your top hand.
## Footnote
Extended Side Angle
38
Revolved Side Angle
Exhale – Parvritta Parsvokonasana – Revolve torso, opposite elbow outside the knee.
| Look up or to the side.
## Footnote
Revolved Side Angle
39
Vinyasa
Vinyasa
40
Forearm Stand
Exhale – Pincha Mayurasana – Forearms down, kick up into forearm stand.
| Look between your hands.
## Footnote
Forearm Stand
41
Warrior 1
Inhale – Virabhadrasana A – Step your left foot forward, back heel down, arms up.
| Look toward your thumbs.
## Footnote
Warrior 1
42
Warrior 2
Exhale – Virabhadrasana B – Open to warrior two, arms parallel to the ground.
| Look past your left hand.
## Footnote
Warrior 2
43
Extended Triangle
Inhale – Utthita Trikonasana – Straighten front leg, reach forward, tilt into triangle pose.
| Look up toward your top hand.
## Footnote
Extended Triangle
44
Revolved Triangle
Exhale – Parivritta Trikonasana – Square hips, rotate torso over front leg, reach opposite hand down.
| Look up or toward the floor.
## Footnote
Revolved Triangle
45
Extended Side Angle
Inhale – Parsvokonasana – Bend front knee, elbow to thigh or hand to floor, top arm overhead.
| Look toward your top hand.
## Footnote
Extended Side Angle
46
Revolved Side Angle
Exhale – Parvritta Parsvokonasana – Revolve torso, opposite elbow outside the knee.
| Look up or to the side.
## Footnote
Revolved Side Angle
47
Vinyasa
Vinyasa
48
Forearm Stand
Exhale – Pincha Mayurasana – Forearms down, kick up into forearm stand.
| Look between your hands.
## Footnote
Forearm Stand
49
Vinyasa
Vinyasa
50
Hand to Big Toe
Inhale – Padangusthasana – Step feet hip-width apart, grab your big toes with your peace fingers, lengthen the spine.
| Look forward.
## Footnote
Hand to Big Toe
51
Fold Foreward
Exhale – Fold forward, elbows bend wide.
| Look toward the shins.
52
Hand to Foot
Inhale – Padahastasana – Slide hands under your feet, lengthen the spine.
| Look forward.
## Footnote
Hand to Foot
53
Fold Foreward
Exhale – Fold forward, gently press into your hands.
| Look toward the shins.
54
SF Twinkle Toes
Inhale – Tadasana on toes – Stand tall, heels lifted, arms by your sides.
| Look straight ahead.
## Footnote
SF Twinkle Toes
55
Wide-Legged Standing Foreward Fold A
Exhale – Prasarita Padottanasana A – Step feet wide, hands to the floor, fold forward.
| Look toward the nose or between the legs.
## Footnote
Wide-Legged Standing Foreward Fold
56
Wide-Legged Standing Foreward Fold B
Inhale – Prasarita Padottanasana B – Hands on hips, fold forward.
| Look toward the nose.
## Footnote
Wide-Legged Standing Foreward Fold
57
Wide-Legged Standing Foreward Fold C
Exhale – Prasarita Padottanasana C – Interlace hands behind the back, fold forward.
| Look toward the nose or crown of the head.
## Footnote
Wide-Legged Standing Foreward Fold
58
Wide-Legged Standing Foreward Fold D
Inhale – Prasarita Padottanasana D – Grab big toes, fold forward.
| Look toward the shins.
## Footnote
Wide-Legged Standing Foreward Fold
59
Full Side Splits
Exhale – Samokonasana – Slide legs wide, come into center splits. Hands on floor or elbows down.
| Look forward or down.
## Footnote
Full Side Splits
60
Splits - Right Side
Inhale – Hanumanasana (right side) – Slide right leg forward into full split. Arms overhead or on blocks.
| Look toward the thumbs or straight ahead.
## Footnote
Splits
61
Splits - Left Side
Exhale – Hanumanasana (left side) – Switch legs, slide left leg forward. Arms overhead or on blocks.
| Look toward the thumbs or straight ahead.
## Footnote
Splits
62
Seated Angle
Inhale – Upavishta Konasana A – Legs wide, hold big toes, lengthen spine.
| Look forward.
## Footnote
Seated Angle
63
Side Stretch - Right
Exhale – Side stretch (left hand to right foot, arching over)
| Look toward the ceiling or up under your left arm.
## Footnote
Side Stretch
64
Side Stretch - Left
Inhale – Side stretch (right hand to left foot, arching over)
| Look toward the ceiling or up under your right arm.
## Footnote
Side Stretch
65
Side Stretch
Exhale – Upavishta Konasana A – Return to center, fold forward.
| Look toward the floor or between the legs.
## Footnote
Side Stretch
66
Mula Bandha Check Up
Inhale – Upavishta Konasana Utpluthi – Lift up for mula bandha check (right side).
Exhale – Lower
| Look at the floor.
## Footnote
Mula Bandha Check Up
67
Mula Bandha Check Up
Inhale – Upavishta Konasana Utpluthi – Lift up for mula bandha check (left side).
Exhale – Lower
| Look at the floor.
68
Crow Pose / Jump Back
Inhale – Bakasana – Plant hands, lift into crow pose as a transition.
| Look forward.
69
Samasthiti
Exhale – Vinyasa back to Samasthiti – Step or jump back, flow through. Return to standing.
| Look forward.
## Footnote
Equal Standing Pose
70
Intense Side Stretch
Inhale – Parsvottanasana (right side) – Step right foot back, square the hips.
| Look forward.
## Footnote
Intense Side Stretch
71
Fold forward
Exhale – Fold forward over the front leg.
| Look toward the shin.
72
Intense Side Stretch
Inhale – Parsvottanasana (left side) – Spin to face the other side, square hips.
| Look forward.
## Footnote
Intense Side Stretch
73
Fold Foreward
Exhale – Fold forward over the front leg.
| Look toward the shin.
74
Samasthiti
Inhale – Samasthiti – Step to the front of the mat, arms by your sides.
| Look straight ahead.
75
Extended Hand to Big Toe A
Inhale – Utthita Hasta Padangusthasana A – Grab right big toe, extend leg forward.
| Look toward the big toe.
## Footnote
Extended Hand to Big Toe
76
Extended Hand to Big Toe B
Exhale – Utthita Hasta Padangusthasana B – Open right leg to the side.
| Look over your left shoulder.
## Footnote
Extended Hand to Big Toe
77
Extended Hand to Big Toe D
Inhale – Utthita Hasta Padangusthasana D – Re-center the leg, fold forehead toward knee.
| Look toward the shin.
## Footnote
Extended Hand to Big Toe
78
Standing Half Bound Lotus Forward Fold - Right
Exhale – Ardha Baddha Padma Paschimottanasana – Bring right foot to half lotus, fold forward.
| Look toward the knee or foot.
## Footnote
Standing Half Bound Lotus Forward Fold
79
Samasthiti
Inhale – Samasthiti – Return to standing, arms by your sides.
| Look straight ahead.
80
Extended Hand to Big Toe
A
Inhale – Utthita Hasta Padangusthasana A – Grab left big toe, extend leg forward.
| Look toward the big toe.
## Footnote
Extended Hand to Big Toe
81
Extended Hand to Big Toe
B
Exhale – Utthita Hasta Padangusthasana B – Open left leg to the side.
| Look over your right shoulder.
## Footnote
Extended Hand to Big Toe
82
Extended Hand to Big Toe
C
Inhale – Utthita Hasta Padangusthasana D – Re-center the leg, fold forehead toward knee.
| Look toward the shin.
## Footnote
Extended Hand to Big Toe
83
Standing Half Bound Lotus Forward Fold - Left
Exhale – Ardha Baddha Padma Paschimottanasana – Bring left foot to half lotus, fold forward.
| Look toward the knee or foot.
## Footnote
Standing Half Bound Lotus Forward Fold
84
Vinyasa to Seated
Inhale – Vinyasa to seated – Plant hands, jump or step back, flow through to seated position.
| Look forward.
85
Staff Pose
Inhale – Dandasana – Sit tall, legs extended, spine upright, hands by your sides.
| Look straight ahead.
## Footnote
Staff Pose
86
Seated Forward Fold A
Inhale – Paschimottanasana A – Grab big toes, lengthen spine.
| Look forward.
## Footnote
Seated Forward Fold
87
Fold Forward
Exhale – Fold forward.
| Look toward the shins.
88
Seated Forward Fold B
Inhale – Paschimottanasana B – Grab the sides of your feet, lengthen spine.
| Look forward.
## Footnote
Seated Forward Fold
89
Fold Foreward
Exhale – Fold forward.
| Look toward the knees.
90
Intense East Stretch
Inhale – Purvottanasana – Place hands behind, lift hips, point toes.
| Look up.
## Footnote
Intense East Stretch
91
Vinyasa
Exhale – Vinyasa – Cross legs, plant hands, float or step back.
| Look forward.
92
Reverse One Leg Direction Forward Stretch
Inhale – Trianga Mukhaikapada Paschimottanasana (Right) – Fold right leg back, reach for left foot.
| Look toward the foot.
## Footnote
Reverse One Leg Direction Forward Stretch
93
Fold Foreward
Exhale – Fold forward.
| Look toward the shin.
94
Reverse One Leg Direction Forward Stretch
Inhale – Trianga Mukhaikapada Paschimottanasana (Left) – Switch sides, fold left leg back.
| Look toward the foot.
## Footnote
Reverse One Leg Direction Forward Stretch
95
Fold Foreward
Exhale – Fold forward.
| Look toward the shin.
96
Vinyasa
Inhale – Vinyasa – Transition to Downward Dog.
| Look forward.
97
Seated Tree
Inhale – Janu Sirsasana A (Right) – Right foot to inner thigh, reach for the left foot.
| Look toward the foot.
## Footnote
Seated Tree
98
Fold Foreward
Exhale – Fold forward.
| Look toward the shin.
99
Seated Tree
Inhale – Janu Sirsasana A (Left) – Switch sides, left foot in.
| Look toward the foot.
## Footnote
Seated Tree
100
Fold Foreward
Exhale – Fold forward.
| Look toward the shin.
101
Vinyasa
Inhale – Vinyasa – Step or float back.
| Look forward.
102
Marichyasana A
Inhale – Marichyasana A (Right) – Right leg bent, bind forward.
| Look toward the foot.
## Footnote
Straight Leg
103
Fold Foreward
Exhale – Fold forward.
| Look toward the shin.
104
Marichyasana C
Inhale – Marichyasana C (Right) – Right knee up, twist to right, bind if possible.
| Look over right shoulder.
## Footnote
Straight Twist
105
Twist
Exhale – Deepen the twist.
| Look over right shoulder.
106
Vinyasa
Inhale – Vinyasa – Flow through.
| Look forward.
107
Marichyasana A
Inhale – Marichyasana A (Left) – Left leg bent, bind forward.
| Look toward the foot.
## Footnote
Straight Leg
108
Fold Foreward
Exhale – Fold forward.
| Look toward the shin.
109
Marichyasana C
Inhale – Marichyasana C (Left) – Twist left, bind if possible.
| Look over left shoulder.
## Footnote
Straight Twist
110
Twist
Exhale – Deepen the twist.
| Look over left shoulder.
111
Vinyasa
Inhale – Vinyasa – Flow through.
| Look forward.
112
Boat Pose
Inhale – Navasana – Lift chest and legs, balance on sit bones.
| Look at your toes.
## Footnote
Boat Pose
113
Float Back
Exhale – Cross legs and float back (optional).
| Look forward.
114
Bound Angle Pose
Inhale – Baddha Konasana A or B – Bring soles of feet together, fold forward.
| Look toward the feet or nose.
## Footnote
Bound Angle Pose
115
Fold Deeper
Exhale – Fold deeper.
| Look toward the feet.
116
Vinyasa
Inhale – Vinyasa – Flow through.
| Look forward.
117
Seated Angle Pose A
Inhale – Upavishta Konasana A – Legs wide, grab big toes, lengthen spine.
| Look forward.
## Footnote
Seated Angle Pose
118
Fold Foreward
Exhale – Fold forward.
| Look toward the floor.
119
Upavishta Konasana B
Inhale – Upavishta Konasana B – Engage core, lift both feet (optional lift).
| Look forward.
## Footnote
Seated Angle Pose
120
Vinyasa
Exhale – Cross legs, jump back (vinyasa).
| Look forward.
121
Supta Padangusthasana A
Inhale – Supta Padangusthasana A (Right) – Lie on your back, extend right leg up, grab the big toe with your right hand.
| Look toward your foot.
## Footnote
Reclining Big Toe Pose
122
Supta Padangusthasana B
Exhale – Supta Padangusthasana B (Right) – Open right leg to the side, left hand on hip.
| Look to the left or up.
## Footnote
Leg to Side
123
Supta Padangusthasana C
Inhale – Supta Padangusthasana C (Right) – Cross right leg over the body, twisting slightly.
| Look to the right.
## Footnote
Reclining Twist / Split
124
Supta Padangusthasana A
Inhale – Supta Padangusthasana A (Left) – Extend left leg up, grab the big toe with your left hand.
| Look toward your foot.
## Footnote
Reclining Big Toe Pose
125
Supta Padangusthasana B
Exhale – Supta Padangusthasana B (Left) – Open left leg to the side, right hand on hip.
| Look to the right or up.
## Footnote
Leg to Side
126
Supta Padangusthasana C
Inhale – Supta Padangusthasana C (Left) – Cross left leg over the body, twisting slightly.
| Look to the left.
## Footnote
Reclining Twist / Split
127
Inhale – Modified Setu Bandhasana – Bend your knees, feet under the knees, lift your hips gently. Option to interlace hands under your back.
| Look straight up.
## Footnote
Bridge Pose
128
Full Wheel Pose
Inhale – Urdhva Dhanurasana – Lie on your back, place hands by your ears, feet hip-width. Press into hands and feet, lift into full wheel.
| Look between the eyebrows or down the nose.
## Footnote
Full Wheel Pose
129
Lower and Repeat
Exhale – Lower down slowly. Repeat up to three times.
| Eyes closed or soften gaze inward.
130
Seated Forward Fold
Inhale – Paschimottanasana – Sit up, extend legs forward, reach for your feet, lengthen spine.
| Look toward the shins.
## Footnote
Seated Forward Fold
131
Fold Foreward
Exhale – Fold forward.
| Look toward the knees.
132
Lotus Pose
Inhale – Padmasana – Cross legs into lotus or comfortable seat, place hands on knees or in mudra.
| Close your eyes or gaze softly forward.
## Footnote
Lotus Pose
133
Lifted Lotus Pose
Inhale – Utpluthi – In Padmasana, press your hands into the floor, lift your seat off the mat. Engage the core and breathe steadily.
| Look toward the tip of your nose or down at the floor.
## Footnote
Lifted Lotus Pose
134
Lower Down
Exhale – Lower down slowly. Sit in stillness.
| Eyes closed or soft gaze.
135
Savasana
Inhale – Lie back for Savasana – Legs extended, arms by your sides, palms face up.
| Eyes closed.
## Footnote
Corpse Pose
136
Relax
Exhale – Let the body be heavy. Relax completely.
| Let go of the drishti.
