These workouts are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Certified Yoga Therapist, certified CrossFit coach, and long time fitness enthusiast with extensive experience in Russian kettlebells and bodyweight exercise.

 

"Yoga is 99% Practice & 1% theory.” Sri K. Pattabhi Jois
 

Week 5, Day 2: Long Drshti Focus

 

"Yoga is like music. The rhythm of the body, the melody of the mind and the harmony of the soul create the symphony of life."   
~BKS Iyengar 

Breaking Muscle Shop

 

There are Nine Drishtis or gazing points in this advanced practice:

 

  1. Nasagra—Tip of Nose. 
  2. Ajna Chakra/ Broomadhya—Third Eye/Between Eyebrows.  
  3. Nabi Chakra—Navel.  
  4. Hastagrai—Hand.   
  5. Padhayoragrai—Foot.              
  6. Parsva Drishti—Far to the Right.  
  7. Parsva Drishti—Far to the Left.  
  8. Angustha Ma Dyai—Thumbs.       
  9. Urdhva or Antara Drishti—Up to the Sky.

 

Traditional Long flow with Drishti and Sanskirt Counting

Traditional Sanskrit as taught by Shri K Pattabi Jois with English translation

 

Surya Namaskara A
Samasthiti – Exhale- **Gaze at tip of Nose (Rechaka/Nasagra Drishti)
Ekam. Tadasana (Mountain)– Inhale- **Gaze at Thumbs (Puraka/Hastagrai Drishti)  
Dve. Uttanasana (Intense)- Exhale- **Gaze at tip of Nose (Rechaka/Nasagra Drishti)
Trini. Ardha Uttanasana (Half Intensity)- Inhale- **Gaze between Eyebrows (Puraka/Broomadhya Drishti)
Chatvari. Chaturanga Dandasana (Four Limbed Staff)- Exhale- **Gaze at tip of Nose (Rechaka/Nasagra)
Pancha. Urdhva Mukha Svanasana (Upward Facing Dog)- Inhale- **Gaze between Eyebrows (Puraka/Broomadhya Drishti)
Shat. Adho Mukha Svanasana (Downward Facing Dog)—Exhale and Stay for Five Breaths- **Gaze at Navel (Rechaka/Nabi Chakra Drishti)
Sapta. Ardha Uttanasana (Half Intensity)- Inhale-**Gaze between Eyebrows (Puraka/Broomadhya Drishti)
Ashtau. Uttanasana (Intensity)- Exhale- **Gaze at tip of Nose (Rechaka/Nasagra Drishti)
Nava. Tadasana (Mountain)- Inhale- **Gaze at Thumbs (Puraka/Hastagrai Drishti)
Samasthiti- Exhale- **Gaze at tip of Nose (Rechaka/Nasagra Drishti)
Surya Namaskara B x5
Samasthiti–Exhale-**Gaze at Nose  (Rechaka / Nasagra)  
Ekam. Utkatasana (Fierce)– Inhale-**Gaze at Third Eye (Puraka / Broomadhya)  

Dve. Uttanasana (Intensity)– Exhale-**Gaze at Nose (Rechaka / Nasagra)

Trini. Ardha Uttanasana (Half Intensity)–Inhale-**Gaze at Third Eye (Puraka / Broomadhya)

Chatvari. Chaturanga Dandasana (Four Limbed Staff)—Exhale-**Gaze at Nose (Rechaka / Nasagra)

5 Pancha. Urdhva Mukha Svanasana (Upward Facing Dog)–Inhale-**Gaze at Third Eye (Puraka / Broomadhya)

6 Shat. Adho Mukha Svanasana (Downward Facing Dog)–Exhale-Navel (Rechaka / Nabi Chakra)
Sapta. Virabhadrasana One, Right Foot forward (Warrior One)–Inhale-**Gaze at Third Eye (Puraka/Broomadhya)

Ashtau. Chaturanga Dandasana (Four Limbed Staff)–Exhale-**Gaze at Nose (Rechaka / Nasagra)

Nava. Urdhva Mukha Svanasana (Upward Facing Dog)– Inhale-**Gaze at Third Eye (Puraka / Broomadhya)

Dasa. Adho Mukha Svanasana (Downward Facing Dog)–Exhale-**Gaze at Navel (Rechaka / Nabi Chakra)

Ekadasa. Virabhadrasana One, Left Foot forward (Warrior One)– Inhale-**Gaze at Third Eye (Puraka / Broomadhya)

Dvadasa. Chaturanga Dandasana (Four Armed Staff)–Exhale-**Gaze at Nose (Rechaka / Nasagra)

Trayodasa. Urdhva Mukha Svanasana (Upward Facing Dog)–Inhale-**Gaze at Third Eye (Puraka / Broomadhya)

Chaturdasa. Adho Mukha Svanasana (Downward Facing Dog)– Exhale-**Gaze at Navel (Rechaka / Nabi Chakra) –Stay for Five Breaths

Panchadasa. Ardha Uttanasana (Half Intensity)–Inhale-**Gaze at Third Eye (Puraka / Broomadhya)

Sodasa. Uttanasana (Intensity)–Exhale-**Gaze at Nose  (Rechaka / Nasagra)

Saptadasa. Utkatasana (Fierce)–Inhale-**Gaze at Third Eye (Puraka / Broomadhya)

Samasthiti (Even Stance)– Exhale-**Gaze at Nose (Rechaka / Nasagra)

Padangushtasana (Hand to Big Toe) **Gaze at Nasagra/Nose

Padahastasana (Hands Under Feet) **Gaze at Nasagra/Nose

Utthita Trikonasana (Intense Triangle) **Gaze at Hastagrai/ Hand

Parivritta Trikonasana (Revolved Triangle) **Gaze at Hastagrai/Hand

Utthita Parshvakonasana (Intense Side Angle Position) **Gaze at Hastagrai/Hand

Parivritta Parshvakonasana (Revolved Side Angle) **Gaze at Hastagrai/Hand

Prasarita Padottanasana A (Extended Intense Wide Leg) **Gaze at Nasagra/Nose

Prasarita Padottanasana B (Extended Intense Wide Leg) **Gaze at Nasagra/Nose

Prasarita Padottanasana C (Extended Intense Wide Leg) **Gaze at Nasagra/Nose

Prasarita Padottanasana D (Extended Intense Wide Leg) **Gaze at Nasagra/Nose

Parshvottanasana (Intense Flank Stretch) **Gaze at Nasagra/Nose

Utthita Hasta Padangusthasana A ( Intense Hand to Big Toe)  **Gaze at Padhayoragrai/Foot

Utthita Hasta Padangusthasana B **Gaze at (Parsva Drishti/Far Left)

Utthita Hasta Padangusthasana C **Gaze at (Padhayoragrai/Foot)

Utthita Hasta Padangusthasana D **Gaze at (Padhayoragrai/Foot)

Utthita Hasta Padangusthasana A **Gaze at (Intense Hand to Big Toe)  Padhayoragrai/Foot

Utthita Hasta Padangusthasana B **Gaze at (Parsva Drishti/Far Right)

Utthita Hasta Padangusthasana  **Gaze at (Padhayoragrai/Foot)

Ardha Baddha Padmottanasana (Half Bound Lotus Intensity) **Gaze at Nasagra/Nose

Utkatasana (Fierce) **Gaze at Angustha Ma Dyai/ Thumbs

Virabhadrasana Two, Right Foot Forward (Warrior Two) **Gaze at Hand/Hastagrai

Virabhadrasana Two (Warrior Two) **Gaze at Left Side

Dandasana (Staff) **Gaze at Nose/Nasagra

Paschimattanasana A, B (Intense Stretch of the West) **Gaze at  Padhayoragrai/Feet

Purvatanasana (Intense Stretch of the East) **Gaze at Nasagra/Nose

Ardha Baddha Padma Paschimattanasana (Half Bound Lotus Intense Stretch of the West)  **Gaze at Padhayoragrai/Foot

Tiriangmukhaikapada Paschimattanasana (Transverse Face One Foot Intense Stretch of the West)  **Gaze at Padhayoragrai/Foot

Janu Shirshasana A (Head beyond Knee) **Gaze at Padhayoragrai/Foot

Janu Shirshasana B  (Heel Under Perineum) **Gaze at Padhayoragrai/Foot

Janu Shirshasana C (Toes of the Bent Leg Curled Under) **Gaze at Padhayoragrai/Foot

Marichasana A (First Position Honoring Sage Marichi) **Gaze at Padhayoragrai/Foot

Marichasana B (Foot In Half Lotus Honoring Sage Marichi) **Gaze at Nasagra/Nose

Marichasana C (Twist to the Right) **Gaze at Parsva Drishti /Gaze Right

Marichasana D (Foot in Half Lotus, Twisting to the Right) **Gaze at Parsva Drishti /Far Right

Bhujapidasana A, One Breath (Shoulder Pressure Arm Balance) **Gaze at Nasagra/Nose

Bhujapidasana B (Feet Tucked Behind Hands, Chin on Floor) Five Breaths **Gaze at Nasagra/Nose

Tittibhasana, One Breath (Firefly) **Gaze at Nasagra/Nose

Bakasana, One Breath (Crane) **Gaze at Nasagra/Nose

Kurmasana (Tortoise) **Gaze at Ajna Chakra/ Third Eye

Supta Kurmasana (Sleeping Tortoise) **Gaze at Ajna Chakra/ Third Eye

Dwi Pada Shirshasana (Two Feet behind Head Arm Balance) **Gaze at Ajna Chakra/ Third Eye

Tittibhasana, One Breath (Firefly) **Gaze at Urdhva Drishti/ Gaze to the Sky

Bakasana, One Breath (Crane) **Gaze at Nasagra/Nose

Garbha Pindasana (Fetus in the Womb) **Gaze at Nasagra/Nose

Kukkutasana (Rooster) **Gaze at Nasagra/Nose

Baddha Konasana (Bound Angle) **Gaze at Nasagra/Nose

Upavishta Konasana (Seated Wide Angle) **Gaze at Ajna Chakra/Third Eye

Supta Konasana (Sleeping Angle) **Gaze at Nasagra/Nose

Supta Padangushtasna A (Sleeping Big Toe) **Gaze at Padhayoragrai/Foot

Supta Padangushtasna B (Parsva Drishti /**Gaze Far Left)
Supta Padangushtasna C (Padhayoragrai/**Gaze at Foot)

Chakrasana, One Breath (Rolling Wheel/ Backwards Somersault)
Supta Padangushtasna A (Sleeping Big Toe) **Gaze at Padhayoragrai/Foot

Supta Padangushtasna B (Parsva Drishti /**Gaze Far Right)
Supta Padangushtasna C (Sleeping Big Toe) **Gaze at Padhayoragrai/Foot

Ubhaya Padangushtasana (Both Big Toes) **Gaze at Nasagra/Nose

Urdhva Mukha Paschimattanasana (Upward Facing Intense Stretch of the West) **Gaze at Padhayoragrai/Foot

Setu Bandhasana (Bridge Lock) **Gaze at Nasagra/Nose

Chakrasana, One Breath (Rolling Wheel—Backwards Somersault Transition)
Urdhva Dhanurasana Three times (Upward Bow-Backbend) **Gaze at Nasagra/Nose

Paschimattanasana  (Intense Stretch of the West) **Gaze at Padhayoragrai/Foot

Salamba Sarvangasana, Twenty-Five Breaths (Support for All Limbs) **Gaze at Nasagra/Nose

Halasana (Plow) **Gaze at Nasagra/Nose

Karnapidasana (Ear Pressure) **Gaze at Nasagra/Nose

Urdhva Padmasana (Upward Lotus) **Gaze at Nasagra/Nose

Pindasana (Embyo) **Gaze at Nasagra/Nose

Matsyasana (Fish) **Gaze at Nasagra/Nose

Uttana Padasana (Extended Legs) Nasagra/Nose
Chakrasana, One Breath (Rolling Wheel)
Vinyasa
Shirshasana, Twenty-Five Breaths (Head Stand) **Gaze at Nasagra/Nose

Urdhva Dandasana in Shirshasana, Five Breaths (Upward Staff Head Stand) **Gaze at Nasagra/Nose

Baddha Padmasana (Bound Lotus) **Gaze at Ajna Chakra/Third Eye

Padmasana, Ten Breaths (Lotus) **Gaze at Nasagra/Nose

Uth Pluthi in Tolasana (Scales-Lifted Lotus) Twenty to One Hundred Breaths **Gaze at Nasagra/Nose

Shavasana (Corpse)

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