Ashtanga Yoga Praxis
Primary Series
The Sanskrit name for the first Ashtanga series is Yoga Chikitsa which means yoga therapy. This series cleanses and heals the body and is the basis of all subsequent series.
Sun Salutation A
Every Ashtanga practice usually begins with 5 rounds of Surya Namaskara A. The first sun salutation consists of the following asanas.
Samasthitiḥ
homeostasis
Dr̥ṣṭi: nostril (Nase)
Ūrdhva Vr̥kṣāsana
Upright tree seat
Breath: On
Dr̥ṣṭi: bhrūmadhye (between thumbs)
Uttānāsana [A]
Uttanasana [a]
Breath: Off
Dr̥ṣṭi: nāsāgre (nose)
Uttanāsana [B]
Uttanasana [b]
Breath: On
Dr̥ṣṭi: bhrūmadhye (between eyebrows)
Caturaṅga Daṇḍāsana
Chaturanga Dandasana
Breath: Off
Dr̥ṣṭi: nāsāgre (nose)
ŀrdhva-Mukha-Svānāsana
Urdhvamukhasvanasana
Breath: On
Dr̥ṣṭi: bhrūmadhye (between eyebrows)
Adho-Mukha-Svānāsana
Adho Mukhasvanasana
Breath: Off
Dr̥ṣṭi: nābicakre (navel)
Uttanāsana [B]
Uttanasana [b]
Breath: On
Dr̥ṣṭi: bhrūmadhye (between eyebrows)
Uttānāsana [A]
Uttanasana [a]
Breath: Off
Dr̥ṣṭi: nāsāgre (nose)
Ūrdhva Vr̥kṣāsana
Upright tree seat
Breath: On
Dr̥ṣṭi: bhrūmadhye (between thumbs)
Samasthitiḥ
homeostasis
Breath: Off
Dr̥ṣṭi: nāsāgre (nose)
Sun Salutation B
The first sun salutation is followed by 5 rounds of Surya Namaskara B. It is similar to the first sun salutation, but consists of more asanas.
Samasthitiḥ
homeostasis
Dr̥ṣṭi: nostril (Nase)
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Samasthitiḥ
homeostasis
Dr̥ṣṭi: nostril (Nase)
Ūrdhva Vr̥kṣāsana
Upright tree seat
Breath: On
Dr̥ṣṭi: bhrūmadhye (between eyebrows)
Uttānāsana [A]
Uttanasana [a]
Breath: Off
Dr̥ṣṭi: nāsāgre (nose)
Uttanāsana [B]
Uttanasana [b]
Breath: On
Dr̥ṣṭi: bhrūmadhye (between eyebrows)
Caturaṅga Daṇḍāsana
Chaturanga Dandasana
Breath: Off
Dr̥ṣṭi: nāsāgre (nose)
ŀrdhva-Mukha-Svānāsana
Urdhvamukhasvanasana
Breath: On
Dr̥ṣṭi: bhrūmadhye (between eyebrows)
Adho-Mukha-Svānāsana
Adho Mukhasvanasana
Breath: Off
Dr̥ṣṭi: nābicakre (navel)
Uttanāsana [B]
Uttanasana [b]
Breath: On
Dr̥ṣṭi: bhrūmadhye (between eyebrows)
Uttānāsana [A]
Uttanasana [a]
Breath: Off
Dr̥ṣṭi: nāsāgre (nose)
Ūrdhva Vr̥kṣāsana
Upright tree seat
Breath: On
Dr̥ṣṭi: bhrūmadhye (between thumbs)
Samasthitiḥ
homeostasis
Dr̥ṣṭi: nostril (Nase)
