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Foundational

Intro to Ashtanga Primary Series

A beginner-friendly introduction to the first part of the Ashtanga Primary Series, focusing on key seated postures and transitions.

Illustration of Padangusthasana

1. Padangusthasana

padangusthasana

Breathe Normally
5 breaths

Standing forward fold grabbing the big toes.

Illustration of Pada Hastasana

2. Pada Hastasana

pada hastasana

Breathe Normally
5 breaths

Standing forward fold with hands under feet.

Illustration of Dandasana

3. Dandasana

dandasana

Breathe Normally
5 breaths

Establish the foundational seated pose.

Illustration of Paschimottanasana

4. Paschimottanasana

paschimottanasana

Breathe Normally
8 breaths

The first major seated forward fold of the series.

Illustration of Janu Sirsasana

5. Janu Sirsasana

janu sirsasana

Breathe Normally
5 breaths per side

Head-to-Knee pose.

Illustration of Marichi's Pose A

6. Marichi's Pose A

marichyasana 1

Breathe Normally
5 breaths per side

Sage's Pose A, a deep forward fold with a bind.

Illustration of Navasana

7. Navasana

navasana

Breathe Normally
3 rounds, 5 breaths each

Builds core fire between seated poses.

Illustration of Setu Bandhasana

8. Setu Bandhasana

setu bandhasana

Breathe Normally
5 breaths

A counter-pose backbend.

Illustration of Padmasana

9. Padmasana

padmasana

Breathe Normally
10 breaths

Finish with Lotus pose or Easy pose for meditation.

Illustration of Corpse Pose

10. Corpse Pose

savasana

Breathe Normally
10 minutes

Essential final rest.

Sequence Complete

Consider moving into Savasana (Corpse Pose) to integrate your practice.

Go to Savasana