Ashtanga Vinyasa Yoga Primary Series postures

Posted on 2018-11-30

Ashtanga Vinyasa Yoga Primary Series 


Yoga Chikitsa (योग चिकित्सा, Yoga Cikitsā) is the Sanksrit (संक्सृत्, Saṁksr̥t) name for the primary series and it can be translated as Yoga Therapy. Ashtanga yoga primary series is supposed to purify and heal the body. This is the sequence of the Ashtanga as taught by Pattabhi Jois.


Primary series is the first and base for all following series. You might think it will be the easiest one but it is the most difficult of the six. It is the series that is first learned and this is when you starting to get familiar with the Vinyasa system and developing a practice. In the following series, we start integrating new postures in the system that you're now familiar with. 



Opening Mantra

Om Vande gurunaam chaaranara vinde /

Sandar shita swaatma sukhava bhode /

Nishrey yase jaangalika yamane /

Samsara haala hala moha shantye /

Abahu purusha karam /

Shankha chakraasi dharinam /

Sahasra shirasam shvetam /

Pranamaami patanjalim /

Om


Surya Namaskar A (9 Vinyasas)  5 times

Samasthiti (Same Stance)  Exhale- Gaze at the tip of the Nose (Rechaka/Nasagra Drishti)

1 Ekam. Tadasana (Mountain) Inhale- Gaze at Thumbs (Puraka/Hastagrai Drishti)  

2 Dve. Uttanasana (Intense)- Exhale- Gaze at the tip of the Nose (Rechaka/Nasagra Drishti)

3 Trini. Ardha Uttanasana (Half Intensity)- Inhale- Gaze between Eyebrows (Puraka/Broomadhya Drishti)

4 Chatvari. Chaturanga Dandasana (Four-Limbed Staff)- Exhale- Gaze at the tip of the Nose (Rechaka/Nasagra)

5 Pancha. Urdhva Mukha Svanasana (Upward Facing Dog)- Inhale- Gaze between Eyebrows (Puraka/Broomadhya Drishti)

6 Shat. Adho Mukha Svanasana (Downward-Facing Dog) Exhale and Stay for Five Breaths- Gaze at Navel (Rechaka/Nabi Chakra Drishti)

7 Sapta. Ardha Uttanasana (Half Intensity)- Inhale-Gaze between Eyebrows (Puraka/Broomadhya Drishti)

8 Ashtau. Uttanasana (Intensity)- Exhale- Gaze at the tip of the Nose (Rechaka/Nasagra Drishti)

9 Nava. Tadasana (Mountain)- Inhale- Gaze at Thumbs (Puraka/Hastagrai Drishti)

10. Samasthiti (Even Stance)- Exhale- Gaze at the tip of the Nose (Rechaka/Nasagra Drishti)


Surya Namaskar B (17 Vinyasas

Samasthiti (Even Stance) Exhale-Nose  (Rechaka / Nasagra)  

1 Ekam. Utkatasana (Fierce)  Inhale-Third Eye (Puraka / Broomadhya)  

2 Dve. Uttanasana (Intensity) Exhale-Nose (Rechaka / Nasagra)

3 Trini. Ardha Uttanasana (Half Intensity) Inhale-Third Eye (Puraka / Broomadhya)

4 Chatvari. Chaturanga Dandasana (Four-Limbed Staff) Exhale-Nose (Rechaka / Nasagra)

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

6 Shat. Adho Mukha Svanasana (Downward-Facing Dog) Exhale-Navel (Rechaka / Nabi Chakra)

7 Sapta. Virabhadrasana One, Right Foot forward (Warrior One) Inhale-Third Eye (Puraka/Broomadhya)

8 Ashtau. Chaturanga Dandasana (Four-Limbed Staff) Exhale-Nose (Rechaka / Nasagra)

9 Nava. Urdhva Mukha Svanasana (Upward Facing Dog)  Inhale-Third Eye (Puraka / Broomadhya)

10 Dasa. Adho Mukha Svanasana (Downward-Facing Dog) Exhale-Navel (Rechaka / Nabi Chakra)

11 Ekadasa. Virabhadrasana One, Left Foot forward (Warrior One)  Inhale-Third Eye (Puraka / Broomadhya)

12 Dvadasa. Chaturanga Dandasana (Four Armed Staff) Exhale-Nose (Rechaka / Nasagra)

13 Trayodasa. Urdhva Mukha Svanasana (Upward Facing Dog) Inhale-Third Eye (Puraka / Broomadhya)

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

15 Panchadasa. Ardha Uttanasana (Half Intensity) Inhale-Third Eye (Puraka / Broomadhya)

16 Sodasa. Uttanasana (Intensity) Exhale-Nose  (Rechaka / Nasagra)

17 Saptadasa. Utkatasana (Fierce) Inhale-Third Eye (Puraka / Broomadhya)

Samasthiti (Even Stance)  Exhale-Nose (Rechaka / Nasagra)


STANDING POSTURES

Standing poses should be held for Five Breaths unless otherwise noted.


Padangushtasana (Big Toe pose) Nasagra/Nose
Padahastasana (Hands to feet pose) Nasagra/Nose
Utthita Trikonasana (extended Triangle) Hastagrai/ Hand
2nd Side Utthita Trikonasana
Parivritta Trikonasana (Revolved Triangle) Hastagrai/Hand
2nd Side Parivritta Trikonasana
Utthita Parshvakonasana (Intense Side Angle Position) Hastagrai/Hand
2nd Side Utthita Parshvakonasana
Parivritta Parshvakonasana (Revolved Side Angle) Hastagrai/Hand
2nd Side Parivritta Parshvakonasana
Prasarita Padottanasana A (Extended Intense Wide Leg) Nasagra/Nose
Prasarita Padottanasana B (Extended Intense Wide Leg) Nasagra/Nose
Prasarita Padottanasana C (Extended Intense Wide Leg) Nasagra/Nose
Prasarita Padottanasana D (Extended Intense Wide Leg) Nasagra/Nose
Parshvottanasana (Intense Flank Stretch) Nasagra/Nose
2nd Side Parshvottanasana
Utthita Hasta Padangusthasana A ( Intense Hand to Big Toe)  Padhayoragrai/Foot
Utthita Hasta Padangusthasana B (Parsva Drishti/Far Left)
Utthita Hasta Padangusthasana C (Padhayoragrai/Foot)
Utthita Hasta Padangusthasana D (Padhayoragrai/Foot)
2nd side Utthita Hasta Padangusthasana A ( Intense Hand to Big Toe)  Padhayoragrai/Foot
2nd side Utthita Hasta Padangusthasana B (Parsva Drishti/Far Right)
2nd side Utthita Hasta Padangusthasana C (Padhayoragrai/Foot)
2nd side Utthita Hasta Padangusthasana D (Padhayoragrai/Foot)
Ardha Baddha Padmottanasana (Half Bound Lotus Intensity) Nasagra/Nose
2nd Side Ardha Baddha Padmottanasana
Vinyasa
Utkatasana (Fierce) Angustha Ma Dyai/ Thumbs
Vinyasa
Virabhadrasana Two, Right Foot Forward (Warrior Two) Hand/Hastagrai
Virabhadrasana Two (Warrior Two) Left Side
Vinyasa


SEATED POSTURES

Dandasana (Staff) Nose/Nasagra
Pascimottanasana A, B (Intense West Stretch) Padhayoragrai/Feet
Vinyasa
Purvatanasana (Intense East Stretch) Nasagra/Nose
Vinyasa
Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Intense Stretch of the West)  Padhayoragrai/Foot
Vinyasa  
2nd Side Ardha Baddha Padma Paschimottanasana
Vinyasa
Tiriangmukhaikapada Paschimattanasana (Transverse Face One Foot Intense Stretch of the West)  Padhayoragrai/Foot
Vinyasa
2nd Side Tiriangmukhaikapada Paschimattanasana
Vinyasa
Janu Sirsasana A (Head beyond Knee) Padhayoragrai/Foot
Vinyasa
2nd Side Janu Sirsasana A  
Vinyasa
Janu Sirsasana B  (Heel Under Perineum) Padhayoragrai/Foot
Vinyasa
2nd Side Janu Sirsasana B
Vinyasa
Janu Sirsasana C (Toes of the Bent Leg Curled Under) Padhayoragrai/Foot
Vinyasa
2nd Side Janu Sirsasana C
Vinyasa
Marichasana A (First Position Honoring Sage Marichi) Padhayoragrai/Foot
Vinyasa
2nd Side Marichasana A
Vinyasa
Marichasana B (Foot In Half Lotus Honoring Sage Marichi) Nasagra/Nose
Vinyasa
2nd Side Marichasana B
Vinyasa
Marichasana C (Twist to the Right) Parsva Drishti /Gaze Right
Vinyasa
2nd Side Marichasana C (Parsva Drishti /Gaze Left)
Vinyasa
Marichasana D (Foot in Half Lotus, Twisting to the Right) Parsva Drishti /Far Right
Vinyasa
2nd Side Marichasana D (Parsva Drishti /Far Left)
Vinyasa
Navasana with lifting into handstands, Five Times (Full Boat pose, Swinging to Upward Tree) Nasagra/Nose
Vinyasa
Bhujapidasana A, One Breath (Shoulder Pressure Arm Balance) Nasagra/Nose
Bhujapidasana B (Feet Tucked Behind Hands, Chin on Floor) Five Breaths (Nasagra/Nose)
Tittibhasana, One Breath (Firefly) Nasagra/Nose
Bakasana, One Breath (Crane) Nasagra/Nose
Vinyasa   
Kurmasana (Tortoise) Ajna Chakra/ Third Eye
Supta Kurmasana (Sleeping Tortoise) Ajna Chakra/ Third Eye
Dwi Pada Shirshasana (Two Feet behind Head Arm Balance) Ajna Chakra/ Third Eye
Tittibhasana, One Breath (Firefly) Urdhva Drishti/ Gaze to the Sky
Bakasana, One Breath (Crane) Nasagra/Nose
Vinyasa
Garbha Pindasana (Fetus in the Womb) Nasagra/Nose
Kukkutasana (Rooster) Nasagra/Nose
Vinyasa
Baddha Konasana (Bound Angle) Nasagra/Nose
Vinyasa
Upavishta Konasana (Seated Wide Angle) Ajna Chakra/Third Eye
Supta Konasana (Sleeping Angle) Nasagra/Nose
Vinyasa 
Supta Padangushtasna A (Sleeping Big Toe) Padhayoragrai/Foot
Supta Padangushtasna B (Parsva Drishti /Gaze Far Left)
Supta Padangushtasna C (Padhayoragrai/Foot)
Chakrasana, One Breath (Rolling Wheel/ Backwards Somersault)
Vinyasa
2nd Side Supta Padangushtasna A (Sleeping Big Toe) Padhayoragrai/Foot
2nd Side Supta Padangushtasna B (Parsva Drishti /Gaze Far Right)
2nd Side Supta Padangushtasna C (Sleeping Big Toe) Padhayoragrai/Foot
Vinyasa
Ubhaya Padangushtasana (Both Big Toes) Nasagra/Nose
Urdhva Mukha Paschimattanasana (Upward Facing Intense Stretch of the West) Padhayoragrai/Foot
Vinyasa
Setu Bandhasana (Bridge Lock) Nasagra/Nose
Chakrasana, One Breath (Rolling Wheel�Backwards Somersault Transition)
Vinyasa 


The finishing sequence

Urdhva Dhanurasana Three times (Upward Bow-Backbend) Nasagra/Nose
Paschimattanasana  (Intense Stretch of the West) Padhayoragrai/Foot
Vinyasa
Salamba Sarvangasana, Twenty-Five Breaths (Support for All Limbs) Nasagra/Nose
Halasana (Plow) Nasagra/Nose
Karnapidasana (Ear Pressure) Nasagra/Nose
Urdhva Padmasana (Upward Lotus) Nasagra/Nose
Pindasana (Fetus) Nasagra/Nose
Matsyasana (Fish) Nasagra/Nose
Uttana Padasana (Extended Legs) Nasagra/Nose
Chakrasana, One Breath (Rolling Wheel)
Vinyasa
Shirshasana, Twenty-Five Breaths (Head Stand) Nasagra/Nose
Urdhva Dandasana in Shirshasana, Five Breaths (Upward Staff Head Stand) Nasagra/Nose
Baddha Padmasana (Bound Lotus) 10 breaths Ajna Chakra/Third Eye

Padmasana, Ten slow Breaths (Lotus) Nasagra/Nose
Uth Pluthi in Tolasana (Lifted Lotus) Twenty to One Hundred Breaths (Nasagra/Nose)
Vinyasa
Shavasana (Corpse posture)  rest for Five to Ten Minutes. 


Closening Mantra

Om

Svasti praja bhyaha

Pari pala yantam

Nya yena margena mahi mahishaha

Go brahmanebhyaha shubamastu nityam

Lokah samastah sukhino bhavantu

Om shanti shanti shanti

Om


"Practice yoga and all is coming" Pattabhi Jois


Breathing during Ashtanga practice


Ujjayi translates as victorious. The chief characteristic of this pranayama is the slight hissing noise created by partially closing the glottis of the throat. Familiar to many yoga practitioners. However, full Ujjayi pranayama is more than just the sound, involving a further technique. Helpful for vata imbalance and very calming to the nervous system. 

A deep breathing with a sound in and out through the nose. The sound is coming from the back of the throat and the breath 


Use of Bandhas in Ashtanga


Energy locks in the body. These are engaged to help move the prana and heat that you’re creating with your breath through the body to cleanse and detox the nadis (nerve endings) and clear the chakras.  The bandhas that are used are Mula bandha ( the root lock), Uddiyana Bandha (the abdominal lock) and Jalandhara Bandha ( the throat lock) If you do all three locks at same time is called Maha Bandha.


Drishti - Focus points


There are Nine Drishtis, Gazing points: 

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.


Our online courses


Get started with our series of Ashtanga yoga that is perfect yoga for beginners. You will learn all Ashtanga yoga poses -  Ashtanga Fundamentals withour Ashtanga yoga teacher Sofia Soori. We also have other yoga videos where you can learn the Ashtanga jump back and jump through that you will start with in the primary and intermediate series. Or practice led ashtanga primary series with Sofia - Ashtanga Primary series. Now get started with your yoga practice, roll out your mat for a couple Surya Namaskara (sun salute) continue with some standing poses and you are doing it. You get all the help along the way with our online courses. Remember practice yoga and all is coming. 


What are the benefits of Ashtanga Yoga?

 Do your yoga practice and with Ashtanga yoga primary and later intermediate series  and you will see benefits from the yoga practice 


  • For your body - Develops strength and flexibility, tones muscles, lubricates joints, massages internal organs, releases chronic tension, improves circulation and energizes and refreshes, helps with weight loss as well. 
  • For your mind - Calms restless thoughts, promotes inner peace, supports mental clarity and promotes self-awareness.
  • For your spirit - Invites deep stillness encourages self-acceptance, honors inner wisdom.


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