Complete Guide To Ashtanga Yoga

The Ashtanga yoga system has six series or sequences of poses. This guidebook focuses on the first series, often known as yoga chikitsa (yoga therapy). It is intended to cure, detoxify, and balance the body and mind, specifically the spine. The sequence of postures is a science, with each asana laying the groundwork for what comes next.

We always start with sun salutations and standing postures to build heat and connect with the breath. The first part of the primary series (which begins after the standing postures) consists primarily of forward bends that target the hamstrings, hips, and back. The middle half focuses on flexibility, while the third section mixes additional flexibility with strength poses.

The final postures are the identical regardless of the series you’re practising. They are restorative postures used to chill down, balance the body, and integrate the benefits of the practice. This is the vinyasa system, a breathing and movement system. Breathing and bandhas (locks) are used to transition between each pose. If you don’t have time to complete the entire series, always start with the sun salutations and standing postures. Work through some of the sitting poses, always ending with the corpse stance. If you are experiencing problems with any of the poses, adjust them to your level. Keep breathing!

How To Begin Your Practice? 

First and foremost, this exercise involves a mindset. You must be willing to learn and face the discomfort. You must commit to failure in order to build your mentality and recognise your body. First lesson in life.

The breath that prepares you for the position comes first. It connects the body and mind, and no asana can be accomplished without breathing. It is your primary focus of attention, followed by stance and drishti. Lay the groundwork for future expansion. In the beginning, just sun salutations and certain ending postures are recommended. If that feels comfortable, you will progress from standing postures to sitting asanas until you have learnt the full sequence. This manner, we avoid injuries while strengthening and preparing your body for the entire course. 

The Asanas In The Primary Series Of Ashtanga Yoga?

While performing these asanas ensure that you take at least 5-8 breaths per asanas. The prime asanas are as follows. 

Start with Surya namaskar (5 times)

Fundamental asanas

• • Padangustasana

• • Pada Hastasana

• • Utthita Trikonasana A

• • Utthita Trikonasana B

• • Utthita Parsvakonasana A

• • Utthita Parsvakonasana B

• • Prasarita Padottanasana A

• • Prasarita Padottanasana B

• • Prasarita Padottanasana C

• • Prasarita Padottéanasana D

• • Parsvottanasana

Primary Series Postures

• • Utthita Hosa Padangusthasana

• • Ardha Baddha Padmottanasana

• • Utkatasana

• • Virabhadrasana A

• • Virabhadrasana B

• • Paschimottanasana (Preparation)

• • Paschimattaénasana A

• • Paschimottanasana B

• • Purvottanasana

• • Ardha Baddha Padma Paschimottanasana

• • Triang Mukhaikapada Paschimottanasana

• • Janu Sirsasana A

• • Janu Sirsasana B

• • Janu Sirsasana C

Primary Series Postures Continued

• • Marichyasana A

• • Marichyasana B

• • Marichyasana C

• • Marichyasana D

• • Navasana

• • Bhujapidasana

• • Kurmasana

• • Supta Kurmasana

• • Garbha Pindasana

• • Kukkutasana

• • Baddha Konasana A

• • Baddha Konasana B

• • Upavistha Konasana A

• • Upavistha Konasana B

• • Supta Konasana

• • Supta Padangusthasana A

• • Supta Padangusthasana

• • Ubhaya Padangusthasana

• • Urdhva Mukha Paschimottanasana

• • Setu Bandhasana

• • Urdhva Dhanurasana

Closing Sequence

• • Salamba Sarvangasana

• • Halasana

• • Karnapidasana

• • Urdhva Dhanurasana

• • Halasana

• • Karnapidasana

• • Urdhva Padmasana

• • Pindasana

• • Matsyasana

• • Uttana Padasana

• • Sirsasana A

• • Sirsasana B

Final Closing Postures

• • Yoga Mudra

• • Padmasana

• • Utpluthih

• • Savasana (Take Rest)

The Essence Of Finishing Series

The finishing series has a two fold importance. The first part is to allow us to see the result of the practice we performed. We experience a tremendous sense of awareness. At this moment, our spine functions similarly to an antenna. It can receive truth outside the sphere of sensory perception when we work on memory, intuition, and imagination. By synchronising our inner and exterior rhythms, we can gain a better understanding of our nature and set the forces and mysteries that drive our growth and development into motion.

We are in the ideal location to express our consciousness. It is time to experience calm, and as we sit, we realise that we only see a fraction of reality.  

The second aspect is to connect with the larger picture. Where our conscious and unconscious interweave, yoga provides us with a practice method for achieving a state of unity. We connect to our heavenly nature.

The realisation of the divine frees us. We practise yoga to expand our consciousness, have a quieter inner dialogue, and sense peace and oneness. Practice leads to unification of thought and action, a sensation of mental cleaning, and inner silence. It provides guidance, fosters nonattachment, and ensures improved mental and physical health. Receive the entirety of your practice. 

How To Avoid Injuries While Practising Ashtanga Yoga?

The majority of yoga injuries occur in six areas: the hips, shoulders, knees, wrists, hamstrings, and back. The most common explanation is a lack of mindfulness throughout the activity. We are constantly in such a haste to get into an asana that we forget about technique and breathing.

Ashtanga Yoga is intended to increase physical mobility. Every asana is linked by a full (poorna) or half (ardha) vinyasa, which causes persistent tension on joints if not done correctly. It is critical to maintain equilibrium between the right and left sides of the body. This repetitive activity creates significant wear and tear without correct body, breath, and mind coordination. 

The other cause of injury is competition among practitioners. This results in the repetitive practice of an asana that overworks a certain joint or muscle. This, in turn, causes significant long-term damage. When an imbalanced body is subjected to repeated motions, overstretching, overarching, or being overstressed, inflammations, pain, and injuries are widespread.

If you are a novice or are unsure whether Ashtanga Vinyasa Yoga is suited for you, don’t worry. We’ll break down this practice so it’s easier for you. 

Many practitioners believe Ashtanga Vinyasa is a strength-building technique that requires a lot of arm strength. This approach leads to egoistic practice, which involves using one’s body strength without coordinating movement and breath, resulting in injury. In actuality, Ashtanga Vinyasa Yoga has a moderate level of intensity. Due to a lack of preparation in basic alignment and breath synchronisation, this practice may be taxing on the body, leaving you exhausted afterward.

To avoid these practice issues, we propose taking a step back and focussing on fundamental mind, body, and breath synchronisation. Always study the asanas with good technique and prepare your body before beginning Ashtanga Vinyasa Yoga under the supervision of an experienced yoga teacher. To learn the ashtanga primary series asanas you can visit Nirvana Yoga School India’s official website and YouTube videos on yoga asanas, human physiology and anatomy.