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Step 1
Perform sun salutations or Suryanamaskara A and B (postures that flow into each other with the breath). These step up your cardiac activity as well as the blood flow throughout your entire system. These salutations energize, warm and tone the body as well.
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Step 2
Do a breath-synchronized flow of standing postures. These standing postures continue the moving meditation, which allows you to become aware of your body as it moves about in space and time. It also allows you to cultivate the consciousness that enables you to understand and see through all of your changing perceptions. There are physical benefits as well. These standing postures tone, strengthen and lessen fat, especially in the mid-section and lower parts of the body.
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Step 3
Follow with the seated series. In the Ashtanga Vinyasa primary series, there are 35 different seated postures. These postures begin as routine stretches and slowly become more difficult. The purpose of the seated series is to warm up your body and enable it to build an internal fire that can purify both your blood and internal organs. This series goes through heated and active segments, then rests the body with some less complicated postures. Then, it requires the body to work hard once again before finally finishing the series.
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Step 4
Go through a series of finishing postures. This will cool the body down after the demanding routines it just performed. The body will end the series resting in corpse, or "Savasana" pose. You must remain in this savasana pose for at least 10 minutes. This will help your body relax and reap all of the benefits of the demanding yet rewarding vinyasa primary sequence you just did!
