1 – Pranamana / Rechaka ( Espiro )

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2 – Hasta-uttana / Puraka (Inspiro)

3 – Padahasta / Rechaka (Espiro)

4 – Ashvasanchalana / Puraka (Inspiro)

5 - Adho Mukha Svanasana / Kumbhaka (Ritenzione)

6 - Ashtanga Namaskar / Rechaka (Espiro)

7 – Bhujanga-asana / Puraka (Inspiro)

8 - Adho Mukha Svanasana / Kumbhaka (Ritenzione)

9 – Ashvasanchalana / Kumbhaka (Ritenzione)

10 – Padahasta/Rechaka (Espiro)

11 – Hasta-uttana/Puraka (inspiro)

12 – Pranamana / Rechaka (Espiro)