Ashtanga Primary Series : Complete guidance, Sequence, Yoga poses
List of the postures of the Ashtanga Vinyasa Primary Series, also known as Yoga Chikitsa. The series starts with Sun Salutations and ends with the Finishing Sequence. Each pose is typically held for five breaths, followed by a vinyasa (Chaturanga Dandasana, Urdhva Mukha Svanasana, Adho Mukha Svanasana) unless noted otherwise.
Opening:
- Surya Namaskar A (5 rounds)
- Surya Namaskar B (5 rounds)
Standing Sequence:
- Padangusthasana (Big Toe Pose)
- Padahastasana (Hand-to-Foot Pose)
- Trikonasana A & B (Triangle Pose)
- Parivrtta Trikonasana (Revolved Triangle Pose)
- Prasarita Padottanasana A, B, C, D (Wide-Legged Forward Bend)
- Parsvottanasana (Intense Side Stretch Pose)
- Utthita Hasta Padangusthasana A, B, C (Extended Hand-to-Big-Toe Pose)
- Ardha Baddha Padmottanasana (Half-Bound Lotus Forward Bend)
- Utkatasana (Chair Pose)
- Virabhadrasana A (Warrior I Pose)
- Virabhadrasana B (Warrior II Pose)
Primary Sequence (Seated):
- Dandasana (Staff Pose)
- Paschimottanasana A, B, C (Seated Forward Bend)
- Purvottanasana (Upward Plank Pose)
- Ardha Baddha Padma Paschimottanasana (Half-Bound Lotus Forward Bend)
- Trianga Mukhaikapada Paschimottanasana (Three-Limbed Face-One-Foot Forward Bend)
- Janu Sirsasana A, B, C (Head-to-Knee Pose)
- Marichyasana A, B, C, D (Marichi’s Pose variations)
- Navasana (Boat Pose) – 5 rounds, no vinyasa between
- Bhujapidasana (Shoulder-Pressing Pose)
- Kurmasana (Tortoise Pose)
- Supta Kurmasana (Reclining Tortoise Pose)
- Garbha Pindasana (Womb/Embryo in the Womb Pose)
- Kukkutasana (Rooster Pose)
- Baddha Konasana A, B (Bound Angle Pose)
- Upavishta Konasana A, B (Wide-Angle Seated Forward Bend)
- Supta Konasana (Reclining Bound Angle Pose)
- Supta Padangusthasana A, B, C (Reclining Hand-to-Big-Toe Pose)
- Ubhaya Padangusthasana (Both-Big-Toes Pose)
- Urdhva Mukha Paschimottanasana (Upward-Facing Intense West Stretch Pose)
Finishing Sequence:
- Setu Bandhasana (Bridge Pose) – 3 rounds, no vinyasa
- Urdhva Dhanurasana (Wheel Pose) – 3 rounds, no vinyasa
- Paschimottanasana A (Seated Forward Bend)
- Salamba Sarvangasana (Supported Shoulderstand) – 25 breaths
- Halasana (Plow Pose) – 8 breaths
- Karnapidasana (Ear-Pressure Pose) – 8 breaths
- Urdhva Padmasana (Upward Lotus Pose) – 25 breaths
- Pindasana (Embryo Pose) – 8 breaths
- Matsyasana (Fish Pose) – 8 breaths
- Uttana Padasana (Extended-Leg Pose) – 8 breaths
- Sirsasana (Headstand) – 25 breaths
- Baddha Padmasana (Bound Lotus Pose) – 25 breaths
- Padmasana (Lotus Pose) – 25 breaths
- Tolasana (Scales Pose) – 25 breaths
- Savasana (Corpse Pose) – at least 5 minutes
Notes:
- The series begins with the chanting of the Ashtanga Yoga Opening Mantra.
- Between Setu Bandhasana and Urdhva Dhanurasana, practitioners often do a counterpose like Apanasana (Knees-to-Chest Pose).
- After inversions, a gentle Balasana (Child’s Pose) might be taken.
- The practice concludes with the Ashtanga Yoga Closing Mantra.
Also check: History of Ashtanga Vinyasa Yoga
Remember, this Ashtanga Vinyasa sequence designed to be practiced under the guidance of an experienced Ashtanga teacher. Modifications and props are often used, especially for beginners or those with specific physical needs. The key is to practice with awareness, respect your body’s limits, and remember that the asana is a tool for self-discovery, not the end goal itself.
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