The ashtanga primary series is also known as the first series and consists of approximately 40 poses. The primary series consists of standing, seated and lying down poses as well as inversions. The primary series may vary slightly depending on the teacher. Ashtanga yoga is a form of yoga that was taught by the late Sri Pattabhi Jois. As with any new exercise program, consult your doctor first.
Standing Poses
Before beginning the standing poses in the ashtanga primary series, perform sun salute A or B as a warm-up. Next perform the following poses in order: Padangusthasana or forward bend a, Pada Hastasana or forward bend b, Trikonasana or triangle, Parivritta Trikonasana or reversed triangle, Utthita Parsvakonasana or extended sideways, Prasarita Padottanasana or spread-leg, Parsvottanasana or sideways extension, Utthita Hasta Padangusthasana or extended hand to big toe, Ardha Baddha Padmottanasana or half-bound lotus, Utkatasana or fierce and Virabhadrasana A and B or warrior.
Seated Poses
After completing the standing poses of the ashtanga primary series, perform the following seated poses in order: Dandasana or sitting extension, Paschimottanasana or back extension, Purvottanasana or forward extension, Ardha Baddha Padma Paschimottanasana or seated half-bound lotus, Triang Mukhaikapada Paschimottanasana or three-limbed forward bend, Janu Sirsasana or head to knee, Maricyasana A, B, C and D or marci, Navasana A and B or boat, Bhujapidasana A and B or arm pressure, Kurmasana or tortoise, Supta Kurmasana or reclining tortoise, Garbha Pindasana or embryo in the womb, Kukkutasana or rooster, Baddha Konasana or bound angle and Upavishta Konasana or seated angle.
Lying Poses
Once you complete the standing and seated poses in the ashtanga primary series, perform the following poses lying down: Supta Konasana or sleeping angle, Supta Padanghushtasana or sleeping thumb to foot, Supta Parvasahita or lateral sleeping thumb to foot, Ubhaya Padangusthasana or both thumbs to feet, Urdhva Mukha Paschimattanasana or upward forward bend, Setu Bandhasana or bridge, Urdhva Dhanurasana or upward bow, Paschimottanasana or seated forward bend and Savasana or corpse.
Inversions
An inversion is a pose where your heart is positioned above your head. The inversions practiced in the ashtanga primary series include handstand or Adho Mukha Vrksasana, shoulder stand or Salamba Sarvangasana, plow or Halasana, headstand or Sirsasana and armstand or Urdhva Sirsasana. Perform all inversions with caution under the guidance of an experienced teacher.
References
- Absolutely Ashtanga: Primary Series
- "Ashtanga Yoga"; Juliet Pegrum, 2001
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