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"Yoga Chikitsa"

"Before you've practiced, the theory is useless. After you've practiced, the theory is obvious." ~David Williams

The first series of ashtanga yoga is preceded by the sun salutations (surya namaskara A and surya namaskara B) and basic standing poses, and followed by the closing sequence. Many of these postures must be done on both sides, and there is a VINYASA* between sides and between postures; one breath per movement with each posture held for five breaths (except where otherwise indicated). Back to Ashtanga Series Home
*Please note that a VINYASA is a surya namaskara A done between postures.

Dandasana
Paschimottanasana A
Paschimottanasana B
Dandasana
Staff Pose
Paschimottanasana A
Intense West Stretch
Paschimottanasana B
Intense West Stretch
Paschimottanasana C
Purvottanasana
Ardha Baddha Padma Paschimottanasana
Paschimottanasana C
Intense West Stretch
Purvottanasana
Intense East Stretch
Ardha Baddha Padma Paschimottanasana
Half Bound Lotus Forward Bend
Tiriang Mukha Eka Pada Paschimottanasana
Janu Sirsasana A
Janu Sirsasana B
Tiriang Mukha Eka Pada Paschmottanasana
Three-Limbed-Facing One-Foot
Forward Bend
Janu Sirsasana A
Head to Knee Pose
Janu Sirsasana B
Head to Knee Pose B
Janu Sirsasana C
Marichiasana A
Marichiasana B
Janu Sirsasana C
Head to Knee Pose C
Marichiasana A
Marichi's Pose
Marichiasana B
Marichi's Pose B
Marichiasana C
Marichiasana D
Navasana
Marichiasana C
Marichi's Pose C
Marichiasana D
Marichi's Pose D
Navasana
Boat Pose
(five times with a lolasana
handstand in between)
Bhuja Pidasana
Kurmasana
Supta Kurmasana
Bhuja Pidasana
Shoulder Pressure Pose
(bend forward and touch chin
to floor, then back up)
Kurmasana
Turtle Pose
Supta Kurmasana
Sleeping Turtle Pose

Garba Pindasana
Kukkutasana
Baddha Konasana A
Garba Pindasana
Embryo Pose
Kukkutasana
Rooster Pose
Baddha Konasana A
Bound Angle Pose A
Upavista Konasana A
Upavista Konasana B
Baddha Konasana B
Bound Angle Pose B
Upavista Konasana A
Seated Angle Pose
Upavista Konasana B
Seated Angle Pose B
Supta Konasana
Supta Padangustasana A
Supta Padangustasana B
Supta Padangustasana C
Supta Konasana
Reclining Angle Pose
Supta Padangustasana A
Reclining Hand-Toe Pose
Supta Padangustasana B and C
Reclining Hand-Toe Pose B and C
Ubhaya Padangustasana
Urdhva Mukha Paschimottanasana
Setu Bandhasana
Ubhaya Padangustasana
Both-Feet Toe Pose
Urdvha Mukha Paschimottanasana
Up-Facing Intense West Stretch
Setu Bandhasana
Bridge Pose

Now proceed to the closing sequence.

 

 

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