"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 Staff Pose	Paschimottanasana A Intense West Stretch	Paschimottanasana B Intense West Stretch

Paschimottanasana C Intense West Stretch	Purvottanasana Intense East Stretch	Ardha Baddha Padma Paschimottanasana Half Bound Lotus Forward Bend

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 Head to Knee Pose C	Marichiasana A Marichi's Pose	Marichiasana B Marichi's Pose B

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 Shoulder Pressure Pose (bend forward and touch chin to floor, then back up)	Kurmasana Turtle Pose	Supta Kurmasana Sleeping Turtle Pose

Garba Pindasana Embryo Pose	Kukkutasana Rooster Pose	Baddha Konasana A Bound Angle Pose A

Baddha Konasana B Bound Angle Pose B	Upavista Konasana A Seated Angle Pose	Upavista Konasana B Seated Angle Pose B

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 Both-Feet Toe Pose	Urdvha Mukha Paschimottanasana Up-Facing Intense West Stretch	Setu Bandhasana Bridge Pose

Now proceed to the closing sequence.