Primary Series

Intermediate Series
Ashtanga Yoga Mantra chant in call and
Ashtanga Yoga Mantra chant in call and
response
response
Surya Namaskara A - 3x
Surya Namaskara A - 3x
Surya Namaskara B - 3x
Surya Namaskara B - 3x
Padangusthasana
Padangusthasana
Padahastasana
Padahastasana
Utthita Trikonasana A
Utthita Trikonasana A
Utthita Trikonasana B (Parivritta
Utthita Trikonasana B (Parivritta
Trikonasana)
Trikonasana)
Utthita Parsvakonasana
Utthita Parsvakonasana
Prasarita Padottanasana A
Prasarita Padottanasana A
Prasarita Padottanasana B
Prasarita Padottanasana B
Prasarita Padottanasana C
Prasarita Padottanasana C
Prasarita Padottanasana D
Prasarita Padottanasana D
Parsvottanasana
Parsvottanasana
Utthita Hasta Padangushtasana
(Half vinyasa only)
(Utthita Parsvasahita)
Pasasana
(Utthita Eka Padasana)
Krounchasana
Ardha Baddha Padmottanasana
Salabhasana A
Utkatasana
Salabhasana B
Virabhadrasana A
Bhekasana
Virabhadrasana B
Dhanurasana
(Dandasana)
Parsva Dhanurasana
Paschimattanasana A
Dhanurasana
Paschimattanasana B
Ustrasana
Purvattanasana
Laghuvajrasana
Ardha Baddha Padma Paschimattanasana
Kapotasana A
Tiryan Mukha Eka Pada
Kapotasana B
Paschimattanasana
Supta Vajrasana
Janusirsasana A
Bakasana A
Janusirsasana B
Bakasana B
Janusirsasana C
Bharadvajasana
Marichasana A
Ardha Matsyendrasana
Marichasana B
Eka Pada Sirsasana
Marichasana C
Dwi Pada Sirsasana
Marichasana D
Yoga Nidrasana
Navasana (with Lolasana)
(Chakrasana)
Bujapidasana
Tittibhasana A
Kurmasana
Tittibhasana B
Supta Kurmasana
Tittibhasana C
Garbha Pindasana - and rolling 5x
Pincha Mayurasana
Kukkutasana
Karandavasana
Baddha Konasana A
Mayurasana
Upavishta Konansa A
Nakrasana
Upavishta Konansa B
Vatayanasana
Supta Konasana
Parighasana
Supta Padangusthasana
Gomukasana A
(Supta Parsvashita)
Gomukasana B
(Chakrasana)
Supta Urdhva Pada Vajrasana
Ubhaya Padangusthasana
Mukta Hasta Sirsasana A
Urdhvamukha Paschimottanasana
Mukta Hasta Sirsasana B
Setu Bandhasana
Mukta Hasta Sirsasana C
(Chakrasana)
Baddha Hasta Sirsasana A
Urdhva Dhanurasana - 3x
Baddha Hasta Sirsasana B
(Chakrasana)
Baddha Hasta Sirsasana C
Paschimattanasana
Baddha Hasta Sirsasana D
(No vinyasa)
Urdhva Dhanurasana - 3x
(Tadaka Mudra) - 5 breaths
(Chakrasana)

Sarvangasana - 10 breaths
Halasana - 8 breaths
Karnapidasana - 8 breaths
Urdhva Padmasana - 8 breaths
Pidasana - 8 breaths
Matsyasana - 8 breaths
Uttana Padasana - 8 breaths
(Chakrasana)
Sirsasana - 25 breaths
(Ardha Sirsasana) - 10 breaths
Balasana (30 seconds) - uncounted
(Baddha Padmasana)
Yoga Mudra - 10 breaths
Padmasana (with Jnana Mudra) - 10

Paschimattanasana
(No vinyasa)
(Tadaka Mudra) - 5 breaths
Sarvangasana - 10 breaths
Halasana - 8 breaths
Karnapidasana - 8 breaths
Urdhva Padmasana - 8 breaths
Pidasana - 8 breaths
Matsyasana - 8 breaths
Uttana Padasana - 8 breaths
(Chakrasana)
Sirsasana - 25 breaths
(Ardha Sirsasana) - 10 breaths
Balasana (30 seconds) - uncounted
(Baddha Padmasana)
Yoga Mudra - 10 breaths
Padmasana (with Jnana Mudra) - 10

breaths
Utpluthi - 25 breaths
(Half vinyasa only)
Savasana

breaths
Utpluthi - 25 breaths
(Half vinyasa only)
Savasana

The Beginning or Primary Series is labeled "Chikitsa Bhaga". This translates as the curative or
therapeutic section. The intent of this series is to first prepare the way. To remove the obstructions
structurally, organically, emotionally and mentally thus enabling the practitioner to move on to the
higher forms of yogic practice.
The Second Series is labeled "Nadi Sodan," which translates as nerve or channel purification. The
Second or Intermediate Series builds on the skills learned in the First, or Primary Series. It is only
after a certain degree of mastery of the Primary Series that a student is taught the Intermediate
Series. The postures of Second Series are added "one-by-one", in the words of Pattabhi Jois, to the
practice of First Series. As a student gains proficiency in the new postures more are added until the
entire new series is learned. In fact this is the method of progression in all the series of Ashtanga
yoga. Progress is based on the ability of each student.

Index of Yoga books - Ashtanga

http://www.rios1931.hu/yoga/books/Ashtanga/
Index of Yoga Videos - Ashtanga
http://www.rios1931.hu/yoga/videos/

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