掌门人的全口令课音频配图版

（视频资源来源于网络）

体式时间表大家可以坐下时间参考

0:03 Opening mantra

1:25 Surya namaskara A

7:20 Surya namaskara B

12:13 Padangusthasana

12:56 Padahastasana

13:36 Uttita Trikonasana A B

15:52 Uttita Parsvakonasana A B

18:14 Prasarita Pdotanasana A B C D

21:31 Parsvottanasana

22:54 Uttitahasta Padangusthasana

25:51 Ardhabaddha Padmottanasana

27:31 Utkatasana

28:38 Virabhadrasana

30:40 Pascimattanasana

32:39 Purvattanasana

33:28 Ardhabaddha Padma Pascimattanasana

35:20 Triyangamukaikapada Pascimattanasana

37:14 Janusirsasana A

39:01 Janusirsasana B

40:54 Janusirsasana C

42:47 Maricasana A

44:35 Maricasana B

46:31 Maricasana C

48:13 Maricasana D

50:08 Navasana

52:10 Bhujapidasana

53:01 Kurumasana

53:41 Suptakurma

54:41 Garbhapindasana

56:02 Kukkutasana

56:38 Baddakonasana

58:11 Upavisthakonasana

59:36 Suptakonasana

1:00:38 Suptapadangusthasana

1:03:27 Ubhayapadangusthasana

1:04:21 Urdhvamukha Pascimattanasana

1:05:29 Setubandhasana

1:06:25 Urdhva Dhanurasana

1:08:17 Pascimattanasana

1:09:42 Salamba Sarvangasana

1:11:03 Halasana

1:11:49 Karnapidasana

1:12:36 Urdhva Padmasana

1:13:33 Pindasana

1:14:23 Matsyasana

1:15:18 Uttanapadasana

1:16:19 Sirsasana

1:20:44 Baddhapadmasana

1:20:54 Yogamudra

1:22:02 Padmasana

1:23:16 Utpluthih

1:25:14 Closing Mantra

---

如果，你练习了Ashtanga全一级，全Vinyasa。那么，在练习一次至少做了

81次四柱，

81次上犬，

81次下犬，

1439个吸气和呼气！

你练好四柱、上犬、下犬和呼吸了吗？

 不执着的持续练习，一切随之而来。

END