Ashtanga Primary Series: The Full Sequence, Poses, Breath and Mantras

The Ashtanga Primary Series is the first of the fixed sequences in Ashtanga Vinyasa Yoga as taught by K. Pattabhi Jois in Mysore, India. Its Sanskrit name is Yoga Chikitsa, "yoga therapy". It runs in the same order every time: sun salutations, standing postures, seated postures and a finishing sequence, linked by vinyasa and a steady Ujjayi breath. A full practice takes about 90 minutes.

Sequence card: Ashtanga Vinyasa, about 90 minutes in full, level 2-3 as a whole (beginners learn it in parts), a mat and nothing else, though a block or strap helps while you learn.

What is the Primary Series?

Yoga Chikitsa is two Sanskrit words: yoga and chikitsa (चिकित्सा), treatment or therapy. In the Ashtanga tradition the Primary Series is the base that every later series builds on. You learn the count, the breath and the vinyasa here. The Intermediate Series, Nadi Shodhana, and the Advanced Series (Sthira Bhaga, split into A, B, C and D) add new postures to the same system.

The series leans on forward bends and hip openers. You fold over straight legs, sit in half lotus, twist around a bent knee and, near the middle, put your legs behind your shoulders in tortoise variations. That is why it feels hard to many new students. It is the first series, and for most people the hamstrings and hips are the limit, not strength.

Ashtanga comes from the Krishnamacharya lineage, the same teacher family that produced Iyengar Yoga and Viniyoga. For the style itself, see our Ashtanga Yoga classes.

The opening mantra

A traditional Ashtanga practice opens with this chant to the teachers and to Patanjali, the author of the Yoga Sutras. Sofia Soori chants the opening and closing mantras in the video below.

Om
Vande gurunam charanaravinde
Sandarshita svatma sukhava bodhe
Nihshreyase jangalikayamane
Samsara halahala mohashantyai
Abahu purushakaram
Shankha chakrasi dharinam
Sahasra shirasam shvetam
Pranamami patanjalim
Om

In short: I bow to the lotus feet of the teachers, who show the happiness of knowing the self and ease the confusion of worldly life like a jungle doctor. I bow to Patanjali, human in form above, holding the conch, the discus and the sword, with a thousand white heads.

Surya Namaskar A: 9 vinyasas, 5 times

Each movement has one breath and one gaze point (drishti). The Sanskrit number is the count your teacher calls in a led class. For each part in detail, read our guide to Surya Namaskar A.

1. Samasthiti (equal standing). Exhale. Gaze: tip of the nose.
2. Ekam. Inhale, arms up, palms together. Gaze: thumbs.
3. Dve. Exhale, fold forward into Uttanasana. Gaze: nose.
4. Trini. Inhale, Ardha Uttanasana, lift the chest halfway. Gaze: between the eyebrows.
5. Chatvari. Exhale, step or jump back to Chaturanga Dandasana. Gaze: nose.
6. Pancha. Inhale, Urdhva Mukha Svanasana (Upward-Facing Dog). Gaze: between the eyebrows.
7. Shat. Exhale, Adho Mukha Svanasana (Downward-Facing Dog), stay five breaths. Gaze: navel.
8. Sapta. Inhale, step or jump forward, Ardha Uttanasana. Gaze: between the eyebrows.
9. Ashtau. Exhale, Uttanasana. Gaze: nose.
10. Nava. Inhale, come up, arms overhead. Gaze: thumbs.
11. Exhale, back to Samasthiti.

Surya Namaskar B: 17 vinyasas, 5 times

Sun Salutation B adds Utkatasana (Chair Pose) and Virabhadrasana I (Warrior I). Our Surya Namaskar B guide breaks it down step by step.

1. Ekam. Inhale, Utkatasana. Gaze: thumbs.
2. Dve. Exhale, Uttanasana. Gaze: nose.
3. Trini. Inhale, Ardha Uttanasana. Gaze: between the eyebrows.
4. Chatvari. Exhale, Chaturanga Dandasana. Gaze: nose.
5. Pancha. Inhale, Upward-Facing Dog. Gaze: between the eyebrows.
6. Shat. Exhale, Downward-Facing Dog. Gaze: navel.
7. Sapta. Inhale, Virabhadrasana I, right foot forward. Gaze: thumbs.
8. Ashtau. Exhale, Chaturanga Dandasana.
9. Nava. Inhale, Upward-Facing Dog.
10. Dasa. Exhale, Downward-Facing Dog.
11. Ekadasa. Inhale, Virabhadrasana I, left foot forward. Gaze: thumbs.
12. Dvadasa. Exhale, Chaturanga Dandasana.
13. Trayodasa. Inhale, Upward-Facing Dog.
14. Chaturdasa. Exhale, Downward-Facing Dog, stay five breaths. Gaze: navel.
15. Panchadasa. Inhale, step or jump forward, Ardha Uttanasana.
16. Shodasa. Exhale, Uttanasana.
17. Saptadasa. Inhale, Utkatasana.
18. Exhale, Samasthiti.

Standing postures

Hold each posture for five breaths unless a number is given. Postures with two sides are done right side first.

1. Padangusthasana (Big Toe Pose). Gaze: nose.
2. Padahastasana (Hands Under Feet). Gaze: nose.
3. Utthita Trikonasana (Extended Triangle), both sides. Gaze: upper hand.
4. Parivrtta Trikonasana (Revolved Triangle), both sides. Gaze: upper hand.
5. Utthita Parsvakonasana (Extended Side Angle), both sides. Gaze: upper hand.
6. Parivrtta Parsvakonasana (Revolved Side Angle), both sides. Gaze: upper hand.
7. Prasarita Padottanasana (Wide-Legged Forward Bend) A, B, C and D. Gaze: nose.
8. Parsvottanasana (Intense Side Stretch), both sides. Gaze: nose.
9. Utthita Hasta Padangusthasana (Extended Hand to Big Toe) A, B, C and D, both sides. Gaze: foot, then far to the side in B.
10. Ardha Baddha Padmottanasana (Half Bound Lotus Forward Bend), both sides. Gaze: nose.
11. Vinyasa, then Utkatasana (Chair Pose). Gaze: thumbs.
12. Virabhadrasana A (Warrior I), both sides. Gaze: thumbs.
13. Virabhadrasana B (Warrior II), both sides. Gaze: front hand. Vinyasa.

Seated postures

Between the postures, and between the sides, you do a half vinyasa: lift, jump back, Chaturanga, Upward Dog, Downward Dog, jump through to sitting.

1. Dandasana (Staff Pose). Gaze: nose.
2. Paschimottanasana (Seated Forward Bend) A, B and C. Gaze: feet.
3. Purvottanasana (Intense East Stretch). Gaze: nose.
4. Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Forward Bend), both sides. Gaze: foot.
5. Tiryang Mukha Eka Pada Paschimottanasana (one leg folded back), both sides. Gaze: foot.
6. Janu Sirsasana (Head to Knee Pose) A, B and C, both sides. Gaze: foot.
7. Marichyasana A and B, both sides. Gaze: foot in A, nose in B.
8. Marichyasana C and D, the twists, both sides. Gaze: far to the side.
9. Navasana (Boat Pose), five rounds, with a lift of the hips between them. Gaze: toes.
10. Bhujapidasana (Shoulder Pressure Pose), exit through Bakasana (Crow). Gaze: nose.
11. Kurmasana (Tortoise) and Supta Kurmasana (Sleeping Tortoise). Gaze: between the eyebrows.
12. Garbha Pindasana (Embryo in the Womb), then Kukkutasana (Rooster). Gaze: nose.
13. Baddha Konasana (Bound Angle) A and B. Gaze: nose.
14. Upavistha Konasana (Seated Wide Angle) A and B. Gaze: nose, then up.
15. Supta Konasana (Reclining Angle), rolling up to balance. Gaze: nose.
16. Supta Padangusthasana (Reclining Hand to Big Toe), both sides. Gaze: foot, then far to the side.
17. Ubhaya Padangusthasana (Both Big Toes). Gaze: up.
18. Urdhva Mukha Paschimottanasana (Upward-Facing Forward Bend). Gaze: up.
19. Setu Bandhasana (Bridge on the crown of the head). Gaze: nose. Vinyasa.

The finishing sequence

The same closing sequence ends every Ashtanga series. Sofia teaches it on its own in The Finishing Sequence.

1. Urdhva Dhanurasana (Wheel), three times. Gaze: nose.
2. Paschimottanasana, a long forward bend after the backbends. Gaze: feet.
3. Salamba Sarvangasana (Shoulderstand), often held for 10-25 breaths. Gaze: nose.
4. Halasana (Plow). Gaze: nose.
5. Karnapidasana (Ear Pressure Pose). Gaze: nose.
6. Urdhva Padmasana (Upward Lotus) and Pindasana (Embryo). Gaze: nose.
7. Matsyasana (Fish) and Uttana Padasana (Extended Leg Pose). Gaze: nose. Vinyasa.
8. Sirsasana (Headstand), often held for 10-25 breaths, then Urdhva Dandasana with the legs at 90 degrees. Gaze: nose. Rest in Child's Pose.
9. Baddha Padmasana (Bound Lotus) and Yoga Mudra, 10 breaths. Gaze: between the eyebrows.
10. Padmasana (Lotus), 10 slow breaths. Gaze: nose.
11. Utpluthih (Lifted Lotus), lifting the body off the floor on the hands. Count 10 to 25 breaths. Vinyasa.
12. Savasana (Corpse Pose), 5-10 minutes of rest.

The closing mantra

Om
Svasti prajabhyah paripalayantam
Nyayena margena mahim mahishah
Go brahmanebhyah shubham astu nityam
Lokah samastah sukhino bhavantu
Om shanti shanti shanti

In short: may the rulers of the earth protect the people and govern with justice, may all beings be well, and may all the worlds be happy. Shanti means peace.

Breath, bandhas and drishti

Ashtanga teachers talk about three things that hold the sequence together: breath, the locks and the gaze. Pattabhi Jois called this combination tristhana, the three places of attention.

Breath. You breathe in and out through the nose with Ujjayi Pranayama, the victorious breath. You narrow the back of the throat a little so the breath makes a soft, even sound. Each movement gets one breath, and the long, even rhythm sets the pace of the practice. A slow exhale also shifts the nervous system toward rest, which helps you stay steady in a demanding sequence.

Bandhas. Bandha means lock or seal. Mula Bandha, the root lock, is a light lift of the pelvic floor. Uddiyana Bandha draws the lower belly in and up. In the moving practice both are held lightly the whole time. Jalandhara Bandha, the chin lock, comes in by itself in postures such as Shoulderstand. In the yoga tradition the bandhas direct prana through the body; on the mat they give you a firm centre for the jumps and the balances.

Drishti. Every posture has a fixed gaze point. There are nine:

1. Nasagrai: the tip of the nose.
2. Bhrumadhya: between the eyebrows.
3. Nabhi chakra: the navel.
4. Hastagrai: the hand.
5. Padhayoragrai: the toes.
6. Parshva drishti: far to the right.
7. Parshva drishti: far to the left.
8. Angushtha madhyai: the thumbs.
9. Urdhva or antara drishti: up.

Read more in drishti explained.

How to learn the Primary Series

The traditional way is Mysore style. You practise on your own, in your own breath, in a room with a teacher who gives you the sequence one posture at a time. When you can do a posture with steady breath, you get the next one. Many students stay for months at Marichyasana D, Supta Kurmasana or Kukkutasana, and then do the finishing sequence from there. That is normal.

In a led class the teacher calls the count for the whole room, in Sanskrit, and everyone moves together. It is good practice for learning the order and the breath count.

Some practical points for beginners:

• Start with the sun salutations and the standing postures. Those alone make a 30-45 minute practice.
• Bend your knees in the forward folds. The folds work the hamstrings with a long spine, not with a rounded lower back.
• Skip half lotus until your hips allow it. Put the foot on the floor or against the inner thigh and let the knee stay free of pain.
• Step back instead of jumping. The jumps come later, and they are optional for the practice to work.

Our Ashtanga beginner program explains how the course is built.

Where the sources disagree

"Therapy" and purification. The name Yoga Chikitsa and older texts on Ashtanga say the series purifies the body and cures disease. Pattabhi Jois taught it that way. No study has shown that this particular sequence treats illness. What research does support is more modest: regular, moderately hard exercise with slow breathing is good for strength, mobility and stress. Old descriptions that call the nadis "nerve endings" are also wrong. In yogic physiology the nadis are channels for prana, and they do not match nerves in anatomy.

How old it is. Jois and Krishnamacharya said the sequences came from the Yoga Korunta, an old text Krishnamacharya read in Calcutta. Nobody has seen the text since, and scholars such as Mark Singleton point out how much the jumps and fixed sequences have in common with the Indian physical culture and gymnastics of the 1930s, when Krishnamacharya taught young boys at the Mysore palace. The sequence as you practise it today was shaped in the 20th century and has changed in small ways since.

How many series. Older sources list four series: Primary, Intermediate and two advanced. Later, Jois split the advanced postures into Advanced A, B, C and D, which gives six. Both counts show up online.

Injury. Ashtanga has a reputation for knee and shoulder injuries, often from forcing lotus or from hard adjustments. Surveys of yoga practitioners point in the same direction: most injuries come from pushing past what the body allows, and a slow build-up lowers the risk. The tradition asks for daily practice, six days a week with Saturdays and moon days off. For a beginner, three sessions a week is a fair start.

To practise the whole sequence with a teacher, Sofia Soori's Ashtanga Fundamentals course teaches it in four weeks, and her Ashtanga Full Primary Series is a 90-minute led class with the traditional count.

Frequently asked questions

Is the Ashtanga Primary Series hard?

Yes, for most people. The full sequence is about 90 minutes and asks a lot of the hamstrings, hips and shoulders. Beginners learn it in parts, starting with the sun salutations and standing postures, and add postures as the body allows.

Is the Ashtanga Primary Series for beginners?

It is the series beginners start with, but not all at once. In Mysore style a teacher gives you one posture at a time. A shorter practice of sun salutations, standing postures and the finishing sequence works well at the start.

How long does it take to learn the Primary Series?

It varies with the body and how often you practise. Many students practising several times a week learn the order within a few months, and take years before every posture is comfortable. Half lotus and the tortoise postures are common places to stop for a while.

How many poses are in the Ashtanga Primary Series?

Around 40 postures in the main part, depending on whether you count variations such as A, B, C and D separately. With sun salutations and the finishing sequence, the full practice has 70 or more positions.

How long is the Ashtanga Primary Series?

A full led Primary Series takes about 90 minutes. In self-practice it can take 75-120 minutes, depending on your breath rate and how long you rest in Savasana.

What are the different series in Ashtanga Yoga?

Primary Series (Yoga Chikitsa), Intermediate Series (Nadi Shodhana) and the Advanced Series (Sthira Bhaga), which Pattabhi Jois later divided into Advanced A, B, C and D. That makes six series in the modern count.

What does Yoga Chikitsa mean?

Yoga Chikitsa means "yoga therapy", from the Sanskrit chikitsa, treatment. It is the traditional name of the Primary Series, which is meant to bring the body into good working order before the later series.

Can I practise the Primary Series every day?

The tradition asks for six days a week, with Saturdays and new and full moon days off. Build up to it. Start with two or three sessions a week, and rest when your joints tell you to.