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Ashtanga Primary Series: Images,Movement & Breath

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Ashtanga Primary Series: Images,Movement & Breath

A comprehensive guide to help you understand your Ashtanga practice better.

Ashtanga Yoga Opening Mantra

Surya Namaskara – A

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Surya Namaskara – B

suryanamaskar-series-b

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Fundamental Asanas

Pada Angusthasana – A

  • Breath: inhale
  • Movement: feet hip distance apart, lets & spine straight, chest open, hold big toes,
  • Dṛṣṭi: third eye or tip of the nose
Pada-Angusthasana-b

Pada Angusthasana – B

  • Breath: stay for 5 breaths
  • Movement: feet hip distance apart, bend forward, hold big toes, crown of the head towards the floor
  • Dṛṣṭi: tip of the nose
Pada-Hastasana-a

Pada Hastasana – A

  • Breath: Inhale
  • Movement: feet hip distance apart, spine straight, chest open, Slide hand under feet,
  • Dṛṣṭi: third eye or tip of nose
Pada-Hastasana-b

Pada Hastasana – B

  • Breath: stay for 5 breaths
  • Movement: slide hands under feet (the rest as in Padangusthasana-B)
  • Dṛṣṭi: tip of the nose

Uthitha Trikonasana – A

  • Breath: stay for 5 Ujjayi breaths
  • Movement: feet 3 to 3.5ft apart, right foot 90, left foot 45, bend to the right over the foot, hold big toe, left arm up, chest open
  • Dṛṣṭi: Finger tip of the left hand

    • Repeat on the left side

    Uthitha Trikonasana – B

  • Breath: stay for 5 Ujjayi breaths
  • Movement: revolve around, bring left hand to the floor outside the right foot, right arm up
  • Dṛṣṭi: finger tip of the right hand

    • Repeat on the left side

    Uthitha Parsvakonasana – A

  • Breath: stay for 5 Ujjayi breaths
  • Movement: feet 4ft apart, bend the right knee over the ankle, bring right hand to the floor outside the right foot, chest open, left arm extended in line with the ear, back foot firm on the mat
  • Dṛṣṭi: Finger tip of the left hand

    • Repeat on the left side

    Uthitha Parsvakonasana – B

  • Breath: stay for 5 Ujjayi breaths
  • Movement: feet 4ft apart, bend the right knee over the ankle, revolve around, bring left hand to the floor outside the right foot, right arm extended in line with the ear
  • Dṛṣṭi: Finger tip of the right hand

    • Repeat on the left side

    Prasarita-Padottanasana-A

    Prasarita Padottanasana – A

    • Breath: stay for 5 breaths
    • Movement: feet parallel 4ft apart, fold forward from the hips with exhalation, both hands on the floor, between the feet, head towards the floor
    • Dṛṣṭi: tip of the nose
    Prasarita-Padottanasana-b

    Prasarita Padottanasana – B

    • Breath: stay for 5 breaths
    • Movement: feet parallel 4ft apart, keep hands on the hips, fold forward from the hips with exhalation, head towards the floor
    • Dṛṣṭi: tip of the nose
    Prasarita-Padottanasana-c

    Prasarita Padottanasana – C

    • Breath: stay for 5 breaths
    • Movement: feet parallel 4ft apart, interlace fingers behind the back, chest open, fold forward, interlaced hands towards the floor over the head
    • Dṛṣṭi: the tip of the nose
    Prasarita-Padottanasana-d

    Prasarita Padottanasana – D

    • Breath: stay for 5 breaths
    • Movement: feet parallel 4ft apart, hands to the big toes, fold forward with exhalation, head towards the floor
    • Dṛṣṭi: the tip of the nose

    Parsvottanasana

  • Breath: stay for 5 breaths
  • Movement: feet 3ft apart, right foot 90, left foot 45, hands in Paschim namaskar mudra (in prayer behind the back), fold forward towards the right knee, bring the chin to the shin
  • Dṛṣṭi: foot

    • Repeat on the left side

    Primary Series Postures

    Uthitha Hasta Padangustasana – A

    • Breath: stay for 5 breaths
    • Movement: right leg up, hold the big toe, left hand on the hip, bring the leg towards the face and the face towards the knee
    • Dṛṣṭi: big toe of the leg up
    Uthitha-Hasta-Padaangustasana-b

    Uthitha Hasta Padangustasana – B

    • Breath: stay for 5 breaths
    • Movement: right leg up, hold the big toe, left hand on the hip, bring the leg out to the right
    • Dṛṣṭi: to the left

    Uthitha Hasta Padangustasana – C

  • Breath: stay for 5 breaths
  • Movement: right leg up, hands on hips, hold the leg extended straight, foot pointed
  • Dṛṣṭi: big toe of the leg up

    • Repeat Utthita Hasta Padangusthasana ABC on the left side

    Ardha Baddha Padmottanasana

  • Breath: stay for 5 breaths
  • Movement: right leg in Padmasana, wrap the right arm around behind the back, hold the big toe, bend forward, left hand on the floor
  • Dṛṣṭi: the tip of the nose

    • Repeat on the left side

    Utkatasana

    Utkatasana

    • Breath: stay for 5 breaths
    • Movement: feet together, knees bent, arms up straight, palms together
    • Dṛṣṭi: thumbs

    Virabhadrasana – A

  • Breath: stay for 5 breaths
  • Movement: bend the right knee, square the hips, press the back heel into the floor, arms up, palms together
  • Dṛṣṭi: thumbs

    • Turn around to repeat on the left side

    Virbhadrasana – B

  • Breath: stay for 5 breaths
  • Movement: right leg bent, trunk in the centre, arms extended to the sides, press the back heel into the floor
  • Dṛṣṭi: tip of the middle finger

    • Repeat on the left side

    dandasana

    Dandasana

    • Breath: stay for 5 breaths
    • Movement: extend the legs to the front, feet flexed, hands on the floor by the hips, spine straight, Use root, abdomen & throat lock, pull the scapulas down
    • Dṛṣṭi: tip of the nose
    Paschimattanasana-A

    Paschimottanasana – A

    • Breath: stay for 5 breaths
    • Movement: bend forward from the hips, feet flexed, hold onto big toes, bring the chest to the thighs, chin towards shin bone , root lock
    • Dṛṣṭi: foot or tip of the nose
    Paschimattanasana-b

    Paschimottanasana – B

    • Breath: stay for 5 breaths
    • Movement: bend forward from the hips, feet flexed, hold onto big toes, bring the chest to the thighs, chin towards shin bone , root lock
    • Dṛṣṭi: foot or tip of the nose
    Paschimattanasana-c

    Paschimottanasana – C

    • Breath: stay for 5 breaths
    • Movement: bend forward from the hips, feet flexed, hold onto big toes, bring the chest to the thighs, chin towards shin bone , root lock
    • Dṛṣṭi: foot or tip of the nose
    Paschimattanasana-d

    Paschimottanasana – D

    • Breath: stay for 5 breaths
    • Movement: bend forward from the hips, feet flexed, grab the right wrist with the left hand, bring the chest to the thighs, chin towards shin bone, root lock
    • Dṛṣṭi: foot or tip of the nose
    purvottanasana

    Purvottanasana

    • Breath: stay for 5 breaths
    • Movement: hands behind hips(20 to30 cm) fingers pointing towards the feet, lift the hips up, weight on the hands and feet, feet together, bring the toes to the floor
    • Dṛṣṭi: third eye or tip of nose

    Ardha Baddha Padma Paschimattanasana

  • Breath: stay for 5 breaths
  • Movement: right leg in Padmasana, wrap the right arm around behind the back, hold the big toe, bend forward, chin to shin or knee
  • Dṛṣṭi: foot
    • Repeat on the left side

    Triang Mukha Ek Pada Paschimattanasana

  • Breath: stay for 5 breaths
  • Movement: bend the right leg, place the foot by the hip, left leg extended to the front, fold forward, hold the right wrist with the left hand around the foot, bring the chin to the shin
  • Dṛṣṭi: big toe of the extended leg
    • Repeat on the left side

    Janu Sirsasana – A

  • Breath: stay for 5 breaths
  • Movement: right knee bent, heel close to groin, extend the left leg, foot flexed, grab the right wrist over the left foot with the left hand, bend forward, place the chest on the thigh
  • Dṛṣṭi: big toe of the extended leg
    • Repeat on the left side

    Janu Sirsasana – B

    • Breath: stay for 5 breaths
    • Movement: right knee bent, heel over the anus, extend the left leg, foot flexed, grab the right wrist over the left foot with the left hand, bend forward, place the chest on the thigh
    • Dṛṣṭi: big toe of the extended leg
    Repeat on the left side

    Janu Sirsasana – C

  • Breath: stay for 5 breaths
  • Movement: right knee bent, right foot on the floor with toes flexed on the floor, heel pushing into the lower belly, extend the left leg, foot flexed, grab the right wrist over the left foot with the left hand, bend forward, place the chest on the thigh
  • Dṛṣṭi: big toe of the extended leg
    • Repeat on the left side

    Marichyasana – A

  • Breath: stay for 5 breaths
  • Movement: right knee bent, right foot on the floor a four finger away from the thigh, extend the left leg, foot flexed, wrap the right arm around the bent leg to grab the left wrist behind the back, fold forward, chin to shin
  • Dṛṣṭi: big toe of the extended leg
    • Repeat on the left side

    Marichyasana – B

  • Breath: stay for 5 breaths
  • Movement: left leg in Padmasana, right leg bent with the foot placed close to the buttock, fold forward, wrap the right arm around the right leg, grab the left wrist with the right hand, bend forward, chin to shin
  • Dṛṣṭi: tip of the nose
    • Repeat on the left side

    Marichyasana – C

  • Breath: stay for 5 breaths
  • Movement: bend the right knee, extend the left leg, twist & wrap the left arm around the right leg, grab the right wrist
  • Dṛṣṭi: to the right side
    • Repeat on the left side

    Marichyasana – D

  • Breath: stay for 5 breaths
  • Movement: left leg in Padmasana, right leg bent with the foot placed close to the buttock, wrap the left arm around the right leg, grab the right wrist with the left hand
  • Dṛṣṭi: to the right side
    • Repeat on the left side

    Navasana

  • Breath: stay for 5 breaths
  • Movement: sit in , extend legs up, both legs straight, trunk up, angle between trunk & legs 90 around, arms parallel to the floor, engage abdominal muscle.
  • Dṛṣṭi: toes
    • Repeat 5 times
    Bhujapidasana-A

    Bhujapidasana – A

    • Breath: Inhale
    • Movement: Jump over upper arm from downward dog,, wrap legs around arm, finger engaged & spread, straight arm.
    • Dṛṣṭi: tip of nose.
    Bhujapidasana-b

    Bhujapidasana – B

    • Breath: Stay 5 breath
    • Movement: From Bujapidasana – A with exhalation bend elbow & lean forward to place chin on ground
    • Dṛṣṭi: tip of nose.
    Kurmasana

    Kurmasana

    • Breath: stay for 5 breaths
    • Movement: Jump over upper arm from downward dog then sit down, legs extended to the sides, arms extended to the sides underneath the legs (knees over upper arms), chin and chest to the floor
    • Dṛṣṭi: tip of nose or third eye
    Supta-Kurmasana

    Supta Kurmasana

    • Breath: stay for 5 breaths
    • Movement: Jump over upper arm from downward dog then sit down, legs extended to the sides, arms extended to the sides underneath the legs (knees over arms), chin and chest to the floor, cross the right foot over the left , place over neck, clasp the hands together behind the back
    • Dṛṣṭi: tip of the nose or third eye

    Garbha Pindasana

  • Breath: stay for 5 breaths
  • Movement: legs in Padmasana, slide the hands between the calves and the thighs, bend the arms, place palms over chick
  • Dṛṣṭi: tip of nose
    • Rock and roll in a full circle on around 9 times
    Kukkutasana

    Kukkutasana

    • Breath: stay for 5 breaths
    • Movement: legs in Padmasana, arms between the calves and the thighs, palms flat on the floor, lift the body up and off the mat with root lock
    • Dṛṣṭi: tip of nose
    Baddha-Konasana-A

    Baddha Konasana – A

    • Breath: stay for 5 breaths
    • Movement: bring the feet together and close to the perineum, hold the feet with both the hands and open the soles out like a book, knees towards the floor, Lean forward, chin to chest
    • Dṛṣṭi: tip of the nose or third eye
    Baddha-Konasana-b

    Baddha Konasana – B

    • Breath: stay for 5 breaths
    • Movement: bring the feet together and close to the perineum, hold the feet with both the hands and open the soles out like a book, knees towards the floor, bend forward to bring forehead to sole of feet
    • Dṛṣṭi: tip of the nose
    Upavistha-Konasana-A

    Upavistha Konasana – A

    • Breath: stay for 5 breaths
    • Movement: sit with legs wide apart, hold the outside edges of the feet, bend forward, bring the chin and the chest to the floor
    • Dṛṣṭi: tip of the nose or third eye
    Upavistha-Konasana-b

    Upavistha Konasana – B

    • Breath: stay for 5 breaths
    • Movement: from Upavishta Konasana-A lift straight legs, hold the outside edges of the feet, balance on the tailbone
    • Dṛṣṭi: towards sky
    Supta-Konasana

    Supta Konasana

    • Breath: stay for 5 breaths
    • Movement: From lying down position with inhalation lift the legs over the head, rock back to the floor, legs wide apart, lengthen spine upwards, avoid pressure on neck
    • Dṛṣṭi: tip of the nose
    Supta-Padangusthasana-A

    Supta Padangusthasana – A

    • Breath: stay for 5 breaths
    • Movement: From lying down position bring the right leg up, hold the big toe, the left hand over the left thigh, lift up,chin towards shin bone
    • Dṛṣṭi: foot

    Supta Padangusthasana – B

  • Breath: stay for 5 breaths
  • Movement: take the right leg to the side, turn the head to the left side, the left hand over the left thigh
  • Dṛṣṭi: to the left side
    • Repeat Supta Padangusthasana A and B on the left side
    Ubhaya-Padangusthasana

    Ubhaya Padangusthasana

    • Breath: stay for 5 breaths
    • Movement: balance on the sit bones, hold the big toes, arms and legs are extended, head back, open chest
    • Dṛṣṭi: towards sky
    Urdhva-Mukha-Paschimattanasana

    Urdhva Mukha Paschimattanasana

    • Breath: stay for 5 breaths
    • Movement: balance on the sit bones, hold outer edge of feet, pull the chest towards the thighs, arms and legs are extended
    • Dṛṣṭi: toes
    Setu-Bandhasana

    Setu Bandhasana

    • Breath: stay for 5 breaths
    • Movement: heels together, toes pointed outwards, lift the chest off the floor, roll head to bring crown of head to floor, with balance of the head and the feet lift hip upwards
    • Dṛṣṭi: tip of nose or third eye

    Urdhva Dhanurasana

  • Breath: stay for 5 breaths
  • Movement: From lying down position bend the knees, feet close to the buttocks, feet parallel and firmly planted, palms by the ears close to shoulders, fingers towards the feet, lift the pelvis, straighten the arms, head loose
  • Dṛṣṭi: third eye or tip of nose
    • Repeat 3 times
    Paschimattanasana-d

    Paschimattanasana – D

    • Breath: stay for 5 breaths
    • Movement: bend forward from the hips, feet flexed, grab the right wrist with the left hand, bring the chest to the thighs, chin towards shin bone, root lock
    • Dṛṣṭi: foot or tip of the nose
    supta-dandasana

    Supta Dandasana

    • Breathing: stay for 10 breaths
    • Movement: In lying position, feet flexed, use root, abdomen and throat lock. or stay relaxed like Savasana
    • Dṛṣṭi: tip of nose

    Closing Sequence

    Salamba Sarvangasana

    • Breath: stay for 10-12 breaths
    • Movement: lift the legs up directly over the head, support the back with your hands, elbows close to the trunk
    • Dṛṣṭi: toes
    halasana

    Halasana

    • Breath: stay for 8-10 breaths
    • Movement: bring the legs over the head to the floor, feet together and pointed, arms on the floor, fingers interlaced,
    • Dṛṣṭi: tip of the nose
    Karnapidasana

    Karnapidasana

    • Breath: stay for 8-10 breaths
    • Movement: bring the knees to the floor by the ears, press on the ears with the knees, feet together, arms on the floor, fingers interlaced
    • Dṛṣṭi: tip of the nose
    Urdhva-Padmasana

    Urdhva Padmasana

    • Breath: stay for 8-10 breaths
    • Movement: from shoulderstand bring the legs into Padmasana, hands support the back, push the knees with the hands, straighten the arms & spine
    • Dṛṣṭi: tip of the nose
    Pindasana

    Pindasana

    • Breath: stay for 8-10 breaths
    • Movement: legs in Padmasana, bring the knees to the chest, wrap the arms around, clasp the hands together, avoid pressure on neck.
    • Dṛṣṭi: tip of the nose
    Matsyasana

    Matsyasana

    • Breath: stay for 8-10 breaths
    • Movement: legs in Padmasana, chest lifted, the crown of the head on the floor, hold the big toes
    • Dṛṣṭi: third eye
    Uttana-Padasana

    Uttana Padasana

    • Breath: stay for 8-10 breaths
    • Movement: legs straight and extended at 45 degrees, arms extended parallel to the legs, palms together
    • Dṛṣṭi: third eye
    Sirsasana-A

    Sirsasana – A

    • Breath: stay for 15-25 breaths
    • Movement: crown of the head on the floor, hands clasped together behind the head, legs straight and up, forearm firmly engaged on the mat.
    • Dṛṣṭi: tip of the nose
    Sirsasana-b

    Sirsasana – B

    • Breath: stay for 8-12 breaths
    • Movement: From Sirsasana-A bring straight legs down parallel to ground. Rest other movement like Sirsasana – A
    • Dṛṣṭi: tip of the nose

    Final Closing Postures

    Yoga Mudra – A

    • Breath: stay for 10 breaths
    • Movement: legs in Padmasana, wrap the arms crossed behind the back to grab the big toes with the opposite hand, forward fold with exhalation
    • Dṛṣṭi: third eye
    Yoga-Mudra-b

    Yoga Mudra – B

    • Breath: stay for 10 breaths
    • Movement: legs in Padmasana, place palm back to hip, around 15cm away from Hip, straight arm, chest open.
    • Dṛṣṭi: tip of nose or third eye
    Padmasana

    Padmasana

    • Breath: stay for 12 breaths
    • Movement: rest the hands on the knees in Chin Mudra, shoulders away from the eras, Engage root, abdominal & throat Lock.
    • Dṛṣṭi: tip of the nose
    Utpluthih

    Utpluthih

    • Breath: Stay for 10 breaths
    • Movement: legs in Padmasana, palms on the floor, lift up off the floor with root lock. Spine straight
    • Dṛṣṭi: tip of nose.

    Ashtanga Yoga Closing Mantra

    Savasana

    Savasana

    • Breath: Slow & deep breathing
    • Movement: relax whole body, witness movement of your breath. 10 to 15 Minutes
    • Drsti: Inwards

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