How to Do Primary Poses in Ashtanga Yoga

The primary poses of Ashtanga Yoga are the initiating poses and, therefore, considered to be the most rigorous of Ashtanga discipline. Breath (Vinyasa) and movement (Tristhana) intertwine to purify and strengthen.

Things You'll Need

• Yoga Mat
• Yoga Blocks
• Loose, Comfortable Clothing

Instructions

Ashtanga Yoga Primary Poses

1. 

   Practice the Primary Poses from one of three approaches. You can come to each pose, one at a time or in sets according to traditional Vinyasa discipline. It is also possible to practice the Primary Series in its total.

2. 

   Prepare for Primary Asanas with the Sun Salutation. Stand with your feet firmly on the ground. Keep your hands pressed together in front of your heart. Visualize the rising sun. Inhale as you relax your entire body.

3. 

   Continue to inhale as you raise your arms out to your sides and bring them up together, palms pressed, straight above your head. Pull your upraised arms back as your open your chest. Look up at your pressed palms, stretch and hold your breath. It should be held for three to five seconds.

4. 

   Exhale, bending forward at waist. Keep arms extended and palms together, and make sure your back is straight. Continue to bend as far as you can with comfort. Grasp thighs, calves or ankles, depending on how far you can bend. Press chest toward legs, tuck your chin toward your chest. Stop, exhale, hold out-breath, maintain pose three to five seconds.

5. 

   Inhale and release grasp on legs. Move into standing pose. Exhale into a lunge with right leg. Balance weight, left toes tucked. Pull your head back, look up and hold in-breath. Repeat with ease of motion with left leg. Maintain breath control.

6. 

   Maintaining pose, inhale and raise arms wide, bring together above head, palms pressed. Look up at hands, hold breath. Maintain pose, focus softly, still mind for several seconds.

7. 

   Exhale, straddle right foot with hands, move right leg even with left leg. Keep toes tucked, arms straight, back long. Hold Plank Pose. Hold out-breath, lower and touch chin, then chest, then knees to floor. Relax breath, breath softly. Inhale, lift head back, raise torso. Hold in breath. Cobra Pose.

8. 

   Exhale, push up hips, feet flat into Inverted V. Pull in chin, hold out-breath. Maintain softly, gaze focused and soft. As you inhale, move into a left lunge. Still inhaling, raise arms wide to above head, palms pressed, gazing upward, soft focus, still mind. Hold in-breath. Maintain for three to five seconds. Alternate moving into position with right leg lunge.

9. 

   Exhale, bring right leg even with left leg. Grasp section of leg that is comfortable, elbows slightly bent. Press chest toward legs, chin tucked toward chest. Hold out-breath, maintain pose softly, gaze focused, still mind and soft, three to five seconds.

10. 

    Inhale as you straighten, raise arms wide, stretch above head, palms pressed together. Look up at hands,and hold in-breath. Maintain pose, focus softly, still mind. Exhale, bring arms wide, extending to sides. Bring hands together to chest. Namaste.

Tips & Warnings

• The Sun Salutation is great for your whole body.

• Consult a health care professional before engaging in Yoga.

Resources

• Ashtanga Vinyasa Guide
• Primary Poses
• Primary Series Asanas List
• Ashtanga Yoga Research Institute
• Opening Prayer with Audio