The Secrets of Ashtanga Yoga: Your Visual Guide to the Primary Series
Ashtanga Yoga is a profound and ancient practice that offers a comprehensive approach to physical, mental, and spiritual well-being. One of the key components of Ashtanga Yoga is the Primary Series, also known as Yoga Chikitsa or Yoga Therapy. This sequence of asanas (poses) is designed to align and purify the body, mind, and breath, making it an ideal practice for anyone looking to improve their health and vitality.
What is the Primary Series?
The Ashtanga Yoga Primary Series is a set sequence of asanas that are practiced in a specific order. It is a dynamic and physically demanding practice that emphasizes the synchronization of breath (ujjayi breath) with movement (vinyasa) and the use of internal energy locks (bandhas) to create stability and energy flow within the body. The Primary Series includes a combination of standing, seated, and finishing poses, as well as specific transitions between poses.
Who is it for?
The Primary Series is suitable for practitioners of all levels, from beginners to advanced students. It is a complete practice in itself, offering a balanced combination of strength, flexibility, and endurance. Whether you're looking to improve your physical fitness, reduce stress, or deepen your spiritual practice, the Primary Series has something to offer everyone.
How to Practice: A Visual Guide
To help you navigate the sequence of the Primary Series, we've created this poster that outlines all the poses. This easy-to-follow poster is designed to be a useful reference for practitioners of all levels.
Here's a step-by-step guide to help you get started:
Start with Sun Salutations (Surya Namaskara A and B): Begin the practice with five rounds of Sun Salutation A (Surya Namaskara A) followed by five rounds of Sun Salutation B (Surya Namaskara B). These sequences warm up the body and prepare it for the more challenging poses to come.
Standing Poses (Stithi): After the Sun Salutations, move on to the standing poses. These poses build strength, flexibility, and balance. The standing poses include:
Padangusthasana (Toe Stand)
Padahastasana (Hand to Foot Pose)
Utthita Trikonasana (Extended Triangle Pose)
Parivrtta Trikonasana (Revolved Triangle Pose)
Utthita Parsvakonasana (Extended Side Angle Pose)
Parivrtta Parsvakonasana (Revolved Side Angle Pose)
Prasarita Padottanasana (Wide-Legged Forward Bend)
Parsvottanasana (Intense Side Stretch Pose)
Utthita Hasta Padangusthasana (Extended Hand to Big Toe Pose)
Ardha Baddha Padmottanasana (Half Bound Lotus Standing Forward Bend)
Utkatasana (Chair Pose)
Virabhadrasana A (Warrior Pose A)
Virabhadrasana B (Warrior Pose B)
Dandasana (Staff Pose)
Paschimottanasana (Seated Forward Bend)
Seated Poses (Upavishta Sthiti): After the standing poses, move on to the seated poses. These poses work on opening the hips, stretching the hamstrings, and strengthening the core. The seated poses include:
Purvottanasana (Upward Plank Pose)
Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Seated Forward Bend)
Triang Mukhaikapada Paschimottanasana (Three-Limbed Seated Forward Bend)
Janu Sirsasana A (Head-to-Knee Pose A)
Janu Sirsasana B (Head-to-Knee Pose B)
Janu Sirsasana C (Head-to-Knee Pose C)
Marichyasana A (Pose Dedicated to the Sage Marichi A)
Marichyasana B (Pose Dedicated to the Sage Marichi B)
Marichyasana C (Pose Dedicated to the Sage Marichi C)
Marichyasana D (Pose Dedicated to the Sage Marichi D)
Navasana (Boat Pose)
Bhujapidasana (Shoulder-Pressing Pose)
Kurmasana (Tortoise Pose)
Supta Kurmasana (Reclining Tortoise Pose)
Garbha Pindasana (Embryo Pose)
Kukkutasana (Cockerel Pose)
Baddha Konasana (Bound Angle Pose)
Upavishta Konasana (Seated Wide Angle Pose)
Supta Konasana (Reclining Wide Angle Pose)
Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)
Ubhaya Padangusthasana (Both Big Toe Pose)
Urdhva Mukha Paschimottanasana (Upward Facing Intense West Stretch Pose)
Setu Bandhasana (Bridge Pose)
Urdhva Dhanurasana (Upward Bow Pose)
Finishing Poses (Savasana): After the seated poses, move on to the finishing poses. These poses are designed to relax and rejuvenate the body and mind. The finishing poses include:
Salamba Sarvangasana (Supported Shoulderstand)
Halasana (Plow Pose)
Karnapidasana (Ear Pressure Pose)
Urdhva Padmasana (Upward Lotus Pose)
Pindasana (Embryo Pose)
Matsyasana (Fish Pose)
Uttana Padasana (Intense Leg Stretch Pose)
Shirshasana (Headstand)
Balasana (Child's Pose)
Baddha Padmasana (Bound Lotus Pose)
Yogamudrasana (Yoga Seal Pose)
Padmasana (Lotus Pose)
Tolasana (Scales Pose)
Sarvangasana (Shoulderstand)
Halasana (Plow Pose)
Karnapidasana (Ear Pressure Pose)
Urdhva Padmasana (Upward Lotus Pose)
Pindasana (Embryo Pose)
Matsyasana (Fish Pose)
Uttana Padasana (Intense Leg Stretch Pose)
Shirshasana (Headstand)
Balasana (Child's Pose)
Rest (Savasana): After the finishing poses, take some time to rest in Savasana (Corpse Pose). This final relaxation pose allows the body and mind to integrate the benefits of the practice.
Breath and Bandhas (Ujjayi and Bandhas): Throughout the practice, focus on the breath (ujjayi breath) and the internal energy locks (bandhas). The breath should be smooth, deep, and audible, and the bandhas should be engaged to create stability and energy flow within the body.
Practice Regularly: To experience the full benefits of the Ashtanga Yoga Primary Series, it is recommended to practice regularly, ideally six days a week. Start with a shorter practice and gradually build up to the full sequence as you become more comfortable with the poses and the breathwork.
