Ashtanga yoga, a form of hatha yoga developed in Mysore, India, by yoga guru K. Pattabhi Jois, consists of five increasingly difficult sets of postures. The first set, known as the primary series, ranks as most important and will sufficiently challenge most practitioners, writes Michaela Clark in "Ashtanga Yoga for Beginners." The phrase "Ashtanga Yoga Introductory Poses" also refers to a DVD by Maui-based yoga instructor Nicki Doane. The DVD provides a 25-minute introduction to the poses, as well as a breathing exercise.
Sun Salutation A
The Sun Salutation is a traditional expression of gratitude to Hindu sun deity Surya. If you learn the sequence in Mysore, your ability to memorize the sequence is considered as important as your ability to get into the postures. As a beginner, you can take extra breaths to complete the transitions between poses, and step or walk into positions that you find too difficult to jump or hop into. Sun Salutation A requires you to stand in a neutral position at the front of your yoga mat. Inhale, extend your hands up, exhale, and fold forward. Inhale, arch your back and open your chest. Exhale, fold again, then lower your body face down to the floor. Inhale into Upward Facing Dog, and exhale into Downward Facing Dog. Walk, step or hop to the front of the mat, and exhale into a forward fold. Inhale while reaching your arms overhead, then return to neutral standing position.
Sun Salutation B
This sequence follows the same series of postures as Sun Salutation A through the Downward Facing Dog. Before proceeding to the Upward Facing Dog, inhale and step forward with your left foot. Raise your arms into Warrior I, exhale, and put your hands on either side of your front foot. Inhale, and step back into a plank. Exhale, and lower into the Chaturanga or low pushup, then inhale into Upward Facing Dog. Proceed as described in Sun Salutation A to the Downward Facing Dog through the end.
Warrior Sequence
The Warrior Sequence wakes up your upper arms, shoulders and quadriceps as you hold its challenging poses. Start with Sun Salutation A, moving through all the poses. After you attain Downward Facing Dog, step your right foot forward in a lunge, inhale, and raise your hands up for Warrior I. Inhale, and straighten your right leg; exhale, rotate your body 180 degrees, and bend your left leg into a lunge. Exhale, and extend your arms straight ahead and behind you for Warrior II. Inhale, and straighten your leg, then turn 180 degrees again; you'll be facing the way you were at the beginning of the sequence. Exhale, and perform another Warrior II. Inhale, bring your hands to the sides of your front foot, and continue with Plank, Chaturanga and Downward Facing Dog. Jump through your hands, and land to sit on the mat.
Sivasana
Make your way from a seated posture and lie down. Close the series with at least 10 minutes spent in Sivasana, or Corpse Pose. Lie on your back with your feet and hands at a comfortable width apart, palms up, and maintain stillness, steady breathing and a quiet mind as you rest from your practice.
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