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Yoga Chikitsa · Primary Series

Ashtanga sequence

The same postures, in the same order, every practice. Written out here so you can follow it at home between festivals — 48 postures from the first sun salutation to rest.

ลำดับท่าโยคะอัษฎางค์ชุดปฐม เรียงตามแบบดั้งเดิม พร้อมจำนวนลมหายใจของแต่ละท่า สำหรับฝึกต่อที่บ้าน

How to read this

Each posture is measured in breaths rather than minutes, so the practice takes as long as your breathing takes. Ujjayi breath throughout, in and out through the nose, even and unhurried. A vinyasa — half a sun salutation — is taken between the seated postures, and postures marked both sides are done on the right first, then the left.

A full Primary Series runs about ninety minutes. If you have less time, stop after the standing sequence and go to the finishing postures — do not skip the opening or the rest at the end.

Opening

Surya Namaskara

เปิดการฝึก

Ten sun salutations, five of each form, to warm the body and set the breath before anything is asked of it. The whole practice is built on the vinyasa learned here.

  1. Line drawing of a figure in Samasthiti, Standing at attention

    Samasthiti

    Standing at attention

    Settle, then begin

    The front of the mat. Feet together, weight even, eyes soft and forward.

  2. Line drawing of a figure in Surya Namaskara A, Sun salutation A

    Surya Namaskara A

    Sun salutation A

    5 rounds

    Nine vinyasas. Each movement takes one breath, and the breath sets the pace rather than the other way around.

  3. Line drawing of a figure in Surya Namaskara B, Sun salutation B

    Surya Namaskara B

    Sun salutation B

    5 rounds

    Seventeen vinyasas. Utkatasana and Virabhadrasana A are added, so the legs and shoulders are warm before the standing sequence.

Standing sequence

ท่ายืน

The foundation. Every seated posture later borrows its alignment from something here, which is why the standing sequence is never skipped for time.

  1. Line drawing of a figure in Padangusthasana, Big toe pose

    Padangusthasana

    Big toe pose

    5 breaths

    Forward fold with the first two fingers hooked around the big toes.

  2. Line drawing of a figure in Padahastasana, Hand under foot pose

    Padahastasana

    Hand under foot pose

    5 breaths

    The same fold, palms under the soles, fingers pointing back towards the heels.

  3. Line drawing of a figure in Utthita Trikonasana, Extended triangle

    Utthita Trikonasana

    Both sides

    Extended triangle

    5 breaths

  4. Line drawing of a figure in Parivrtta Trikonasana, Revolved triangle

    Parivrtta Trikonasana

    Both sides

    Revolved triangle

    5 breaths

    The first twist of the practice. Square the hips before turning the chest.

  5. Line drawing of a figure in Utthita Parsvakonasana, Extended side angle

    Utthita Parsvakonasana

    Both sides

    Extended side angle

    5 breaths

  6. Line drawing of a figure in Parivrtta Parsvakonasana, Revolved side angle

    Parivrtta Parsvakonasana

    Both sides

    Revolved side angle

    5 breaths

  7. Line drawing of a figure in Prasarita Padottanasana A, B, C, D, Wide-legged forward fold, four variations

    Prasarita Padottanasana A, B, C, D

    Wide-legged forward fold, four variations

    5 breaths each

    Four separate postures, taken one after another without leaving the stance.

  8. Line drawing of a figure in Parsvottanasana, Intense side stretch

    Parsvottanasana

    Both sides

    Intense side stretch

    5 breaths

    Hands in reverse prayer behind the back, or holding opposite elbows if the shoulders are not there yet.

  9. Line drawing of a figure in Utthita Hasta Padangusthasana, Extended hand-to-big-toe

    Utthita Hasta Padangusthasana

    Both sides

    Extended hand-to-big-toe

    5 breaths in each position

    Front, side, back to front, then released with the leg held level — four positions on each side.

  10. Line drawing of a figure in Ardha Baddha Padmottanasana, Half bound lotus forward fold

    Ardha Baddha Padmottanasana

    Both sides

    Half bound lotus forward fold

    5 breaths

    Take care: The half lotus turns the knee. Take the foot from the ankle and let the hip open, never lever the knee itself.

  11. Line drawing of a figure in Utkatasana, Fierce pose

    Utkatasana

    Fierce pose

    5 breaths

  12. Line drawing of a figure in Virabhadrasana A and B, Warrior I and II

    Virabhadrasana A and B

    Both sides

    Warrior I and II

    5 breaths each

    The last standing posture. From here the practice sits down and does not stand again until the backbends.

Seated sequence

Yoga Chikitsa

ท่านั่ง

The Primary Series proper. Almost every posture is a forward fold or a hip opener, and the name — yoga therapy — describes what the whole run of them is for. A vinyasa is taken between each one.

  1. Line drawing of a figure in Dandasana, Staff pose

    Dandasana

    Staff pose

    5 breaths

    The seated equivalent of standing at attention, and the reference point for everything that follows.

  2. Line drawing of a figure in Paschimottanasana A, B, C, Seated forward fold, three grips

    Paschimottanasana A, B, C

    Seated forward fold, three grips

    5 breaths each

    Big toes, then the outer feet, then a wrist held beyond the soles.

  3. Line drawing of a figure in Purvottanasana, Upward plank

    Purvottanasana

    Upward plank

    5 breaths

    The counter-pose to the fold before it. The front of the body opens as far as the back has just closed.

  4. Line drawing of a figure in Ardha Baddha Padma Paschimottanasana, Half bound lotus seated forward fold

    Ardha Baddha Padma Paschimottanasana

    Both sides

    Half bound lotus seated forward fold

    5 breaths

    Take care: Same knee as the standing half lotus. Skip the bind and fold over a simple cross-leg if the knee complains at all.

  5. Line drawing of a figure in Triang Mukhaikapada Paschimottanasana, Three-limbed forward fold

    Triang Mukhaikapada Paschimottanasana

    Both sides

    Three-limbed forward fold

    5 breaths

  6. Line drawing of a figure in Janu Sirsasana A, B, C, Head-to-knee pose, three variations

    Janu Sirsasana A, B, C

    Both sides

    Head-to-knee pose, three variations

    5 breaths each

  7. Line drawing of a figure in Marichyasana A, B, C, D, Pose dedicated to the sage Marichi

    Marichyasana A, B, C, D

    Both sides

    Pose dedicated to the sage Marichi

    5 breaths each

    Two folds and two twists, each with a bind behind the back. Marichyasana D is where most practitioners stay for a long time.

  8. Line drawing of a figure in Navasana, Boat pose

    Navasana

    Boat pose

    5 breaths, 5 times

    Lifted between each round rather than rested. This is the point of the series where the practice becomes work.

  9. Line drawing of a figure in Bhujapidasana, Shoulder pressing pose

    Bhujapidasana

    Shoulder pressing pose

    5 breaths

    The first arm balance. Coming out of it, the head goes down and the feet cross for the exit.

  10. Line drawing of a figure in Kurmasana and Supta Kurmasana, Tortoise, and sleeping tortoise

    Kurmasana and Supta Kurmasana

    Tortoise, and sleeping tortoise

    5 breaths each

    Take care: The bind behind the back is taken slowly, or with a strap. Forcing the shoulders here strains the rotator cuff.

  11. Line drawing of a figure in Garbha Pindasana, Embryo in the womb

    Garbha Pindasana

    Embryo in the womb

    5 breaths, then 9 rolls

    Nine rolls in a circle, coming up a little further round each time, arriving back where the roll began.

  12. Line drawing of a figure in Kukkutasana, Rooster pose

    Kukkutasana

    Rooster pose

    5 breaths

    Taken straight out of the rolls above, without unfolding the legs.

  13. Line drawing of a figure in Baddha Konasana A, B, Bound angle pose

    Baddha Konasana A, B

    Bound angle pose

    5 breaths each

    Take care: Let the knees fall rather than pressing them down. The hip opens; the knee only hinges.

  14. Line drawing of a figure in Upavistha Konasana A, B, Wide-angle seated fold, and its lift

    Upavistha Konasana A, B

    Wide-angle seated fold, and its lift

    5 breaths each

  15. Line drawing of a figure in Supta Konasana, Reclining angle pose

    Supta Konasana

    Reclining angle pose

    5 breaths

    Take care: The weight rests on the shoulders, not the neck, and the roll out of it lands on the backs of the legs.

  16. Line drawing of a figure in Supta Padangusthasana, Reclining big toe pose

    Supta Padangusthasana

    Both sides

    Reclining big toe pose

    5 breaths in each position

  17. Line drawing of a figure in Ubhaya Padangusthasana, Both big toes pose

    Ubhaya Padangusthasana

    Both big toes pose

    5 breaths

    Rolled up from lying to balancing on the sitting bones in one movement.

  18. Line drawing of a figure in Urdhva Mukha Paschimottanasana, Upward-facing forward fold

    Urdhva Mukha Paschimottanasana

    Upward-facing forward fold

    5 breaths

    The same balance, with the legs drawn in towards the chest.

  19. Line drawing of a figure in Setu Bandhasana, Bridge pose

    Setu Bandhasana

    Bridge pose

    5 breaths

    Take care: The crown of the head takes weight here. If the neck is at all unwell, leave this posture out and go to the backbends.

Finishing sequence

ท่าปิดการฝึก

The same closing run whichever series has come before it. The backbends answer the forward folds, the inversions settle what the practice has stirred up, and rest is part of the sequence rather than what happens after it.

  1. Line drawing of a figure in Urdhva Dhanurasana, Upward bow

    Urdhva Dhanurasana

    Upward bow

    5 breaths, 3 times

    Lowered fully between each one. Followed by a long forward fold to neutralise the spine.

  2. Line drawing of a figure in Paschimottanasana, Closing forward fold

    Paschimottanasana

    Closing forward fold

    10 breaths

  3. Line drawing of a figure in Salamba Sarvangasana, Shoulderstand

    Salamba Sarvangasana

    Shoulderstand

    10 to 25 breaths

    Take care: Learn the inversions with a teacher before doing them alone, and leave them out if you are pregnant, menstruating, have high blood pressure, a neck or eye condition, or have been drinking.

  4. Line drawing of a figure in Halasana, Plough

    Halasana

    Plough

    8 breaths

  5. Line drawing of a figure in Karnapidasana, Ear pressure pose

    Karnapidasana

    Ear pressure pose

    8 breaths

  6. Line drawing of a figure in Urdhva Padmasana, Upward lotus

    Urdhva Padmasana

    Upward lotus

    8 breaths

  7. Line drawing of a figure in Pindasana, Embryo pose

    Pindasana

    Embryo pose

    8 breaths

  8. Line drawing of a figure in Matsyasana, Fish pose

    Matsyasana

    Fish pose

    8 breaths

    The counter-pose to everything the shoulderstand has just asked of the neck.

  9. Line drawing of a figure in Uttana Padasana, Extended leg pose

    Uttana Padasana

    Extended leg pose

    8 breaths

  10. Line drawing of a figure in Sirsasana, Headstand

    Sirsasana

    Headstand

    10 to 25 breaths, then rest

    Take care: The same conditions as the shoulderstand apply, and more strictly. Build the time up slowly and come down before the neck tires rather than after.

  11. Line drawing of a figure in Baddha Padmasana and Yoga Mudra, Bound lotus, and the seal

    Baddha Padmasana and Yoga Mudra

    Bound lotus, and the seal

    10 breaths each

  12. Line drawing of a figure in Padmasana, Lotus

    Padmasana

    Lotus

    10 breaths

    Take care: Half lotus, or a simple cross-leg, is the right posture here for most bodies. Full lotus is earned, not taken.

  13. Line drawing of a figure in Utplutih, Lifted up

    Utplutih

    Lifted up

    10 breaths

    The last effort of the practice, and traditionally the closing chant follows it.

  14. Line drawing of a figure in Savasana, Rest

    Savasana

    Rest

    5 to 15 minutes

    Not optional and not a cool-down. The practice is finished lying down, for as long as it takes to stop feeling like work.

Before you practise

This page is a reference for a practice you have been taught, not a substitute for being taught it. Ashtanga is traditionally learned posture by posture from a teacher who can see you, and the inversions in the finishing sequence in particular are not safe to learn from a written list.

Practise on an empty stomach, and stop at pain rather than working through it. If you are pregnant, have high blood pressure, glaucoma or another eye condition, a neck, back, shoulder or knee injury, or are recovering from surgery, speak to your doctor and to a teacher before starting, and leave the inversions out. None of this is medical advice.

หน้านี้เป็นเพียงลำดับท่าสำหรับผู้ที่เคยเรียนมาแล้ว ไม่ใช่การสอนแทนครูผู้สอน โยคะอัษฎางค์ควรเรียนกับครูที่มองเห็นการฝึกของคุณได้ โดยเฉพาะท่ากลับหัวในช่วงท้าย ฝึกขณะท้องว่าง และหยุดเมื่อรู้สึกเจ็บ หากคุณตั้งครรภ์ มีความดันโลหิตสูง มีปัญหาดวงตา หรือมีอาการบาดเจ็บที่คอ หลัง ไหล่ หรือเข่า โปรดปรึกษาแพทย์และครูผู้สอนก่อนเริ่มฝึก

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