Start
Samasthiti
Equal standing
Arrive, feet grounded, breath steady.
Complete program
The Primary Series is much larger than Series A.
This is the full practice map I want the page to grow into. The visual work should eventually cover the whole flow, but the structure comes first so the page does not misrepresent Ashtanga as only sun salutations.
Opening
The heat-building start of the practice. Surya Namaskara A is only the first gate; Surya Namaskara B follows before the standing work begins.
- Surya Namaskara A
- Surya Namaskara B
Standing sequence
The standing poses establish legs, balance, rotation, breath, and the basic discipline of moving through the same structure every time.
- Padangusthasana
- Padahastasana
- Utthita Trikonasana
- Parivritta Trikonasana
- Utthita Parsvakonasana
- Parivritta Parsvakonasana
- Prasarita Padottanasana A-D
- Parsvottanasana
- Utthita Hasta Padangusthasana
- Ardha Baddha Padmottanasana
- Utkatasana
- Virabhadrasana A-B
Primary seated sequence
Yoga Chikitsa, the therapeutic primary series, works through forward folds, twists, binds, arm balances, hip opening, and compact strength.
- Dandasana
- Paschimottanasana A-C
- Purvottanasana
- Ardha Baddha Padma Paschimottanasana
- Tiryang Mukha Eka Pada Paschimottanasana
- Janu Sirsasana A-C
- Marichyasana A-D
- Navasana
- Bhujapidasana
- Kurmasana
- Supta Kurmasana
- Garbha Pindasana
- Kukkutasana
- Baddha Konasana A-B
- Upavistha Konasana A-B
- Supta Konasana
- Supta Padangusthasana
- Supta Parsvasahita
- Ubhaya Padangusthasana
- Urdhva Mukha Paschimottanasana
- Setu Bandhasana
Backbends and finishing
The close of the practice moves through backbending, inversions, lotus-based finishing postures, breath, and rest.
- Urdhva Dhanurasana
- Paschimottanasana
- Salamba Sarvangasana
- Halasana
- Karnapidasana
- Urdhva Padmasana
- Pindasana
- Matsyasana
- Uttana Padasana
- Sirsasana
- Baddha Padmasana
- Yoga Mudra
- Padmasana
- Utpluthi
- Savasana
