Ashtanga Yoga Primary Series

Yoga Chikitsa: Complete Pose Guide

The Primary Series of Ashtanga Yoga, known as "Yoga Chikitsa" (योग चिकित्सा) or "Yoga Therapy," serves as the foundation of the Ashtanga practice. This detailed sequence purifies and aligns the body while building strength and flexibility. Each pose is linked through the vinyasa system, a rhythmic breathing and movement pattern that generates internal heat and deepens the practice.

Opening Section

Opening Mantra (प्रारम्भ मन्त्र, Prārambha Mantra)

वन्दे गुरूणां चरणारविन्दे सन्दर्शित स्वात्म सुखावबोधे ।

निःश्रेयसे जाङ्गलिकायमाने संसार हालाहल मोहशान्त्यै ॥

आबाहु पुरुषाकारं शङ्खचक्रासि धारिणम् ।

सहस्र शिरसं श्वेतं प्रणमामि पतञ्जलिम् ॥

Vande gurūṇāṁ caraṇāravinde sandarśita svātma sukhāvabodhe | niḥśreyase jāṅgalikāyamāne saṁsāra hālāhala mohaśāntyai || ābāhu puruṣākāraṁ śaṅkhacakrāsi dhāriṇam | sahasra śirasaṁ śvetaṁ praṇamāmi patañjalim ||

Surya Namaskara A (सूर्य नमस्कार अ, Sun Salutation A)

Repeat 5 times

  1. Samasthiti (समस्थिति) - Equal Standing Pose
  2. Urdhva Hastasana (ऊर्ध्व हस्तासन) - Upward Hands Pose
  3. Uttanasana (उत्तानासन) - Forward Fold
  4. Ardha Uttanasana (अर्ध उत्तानासन) - Half Forward Fold
  5. Chaturanga Dandasana (चतुरङ्ग दण्डासन) - Four-Limbed Staff Pose
  6. Urdhva Mukha Svanasana (ऊर्ध्व मुख श्वानासन) - Upward Facing Dog
  7. Adho Mukha Svanasana (अधो मुख श्वानासन) - Downward Facing Dog
  8. Uttanasana (उत्तानासन) - Forward Fold
  9. Ardha Uttanasana (अर्ध उत्तानासन) - Half Forward Fold
  10. Urdhva Hastasana (ऊर्ध्व हस्तासन) - Upward Hands Pose
  11. Samasthiti (समस्थिति) - Equal Standing Pose

Surya Namaskara B (सूर्य नमस्कार ब, Sun Salutation B)

Repeat 5 times

  1. Samasthiti (समस्थिति) - Equal Standing Pose
  2. Utkatasana (उत्कटासन) - Chair Pose
  3. Uttanasana (उत्तानासन) - Forward Fold
  4. Ardha Uttanasana (अर्ध उत्तानासन) - Half Forward Fold
  5. Chaturanga Dandasana (चतुरङ्ग दण्डासन) - Four-Limbed Staff Pose
  6. Urdhva Mukha Svanasana (ऊर्ध्व मुख श्वानासन) - Upward Facing Dog
  7. Adho Mukha Svanasana (अधो मुख श्वानासन) - Downward Facing Dog
  8. Virabhadrasana A (right leg) (वीरभद्रासन अ) - Warrior A
  9. Chaturanga Dandasana (चतुरङ्ग दण्डासन) - Four-Limbed Staff Pose
  10. Urdhva Mukha Svanasana (ऊर्ध्व मुख श्वानासन) - Upward Facing Dog
  11. Adho Mukha Svanasana (अधो मुख श्वानासन) - Downward Facing Dog
  12. Virabhadrasana A (left leg) (वीरभद्रासन अ) - Warrior A
  13. Chaturanga Dandasana (चतुरङ्ग दण्डासन) - Four-Limbed Staff Pose
  14. Urdhva Mukha Svanasana (ऊर्ध्व मुख श्वानासन) - Upward Facing Dog
  15. Adho Mukha Svanasana (अधो मुख श्वानासन) - Downward Facing Dog
  16. Uttanasana (उत्तानासन) - Forward Fold
  17. Utkatasana (उत्कटासन) - Chair Pose
  18. Samasthiti (समस्थिति) - Equal Standing Pose

Standing Sequence

  1. Padangusthasana (पादाङ्गुष्ठासन) - Hand to Big Toe Pose
  2. Padahastasana (पादहस्तासन) - Hand Under Foot Pose
  3. Utthita Trikonasana - Right (उत्थित त्रिकोणासन) - Extended Triangle Pose
  4. Utthita Trikonasana - Left (उत्थित त्रिकोणासन) - Extended Triangle Pose
  5. Parivrtta Trikonasana - Right (परिवृत्त त्रिकोणासन) - Revolved Triangle Pose
  6. Parivrtta Trikonasana - Left (परिवृत्त त्रिकोणासन) - Revolved Triangle Pose
  7. Utthita Parsvakonasana - Right (उत्थित पार्श्वकोणासन) - Extended Side Angle Pose
  8. Utthita Parsvakonasana - Left (उत्थित पार्श्वकोणासन) - Extended Side Angle Pose
  9. Parivrtta Parsvakonasana - Right (परिवृत्त पार्श्वकोणासन) - Revolved Side Angle Pose
  10. Parivrtta Parsvakonasana - Left (परिवृत्त पार्श्वकोणासन) - Revolved Side Angle Pose
  11. Prasarita Padottanasana A (प्रसारित पादोत्तानासन अ) - Wide-Legged Forward Bend A
  12. Prasarita Padottanasana B (प्रसारित पादोत्तानासन ब) - Wide-Legged Forward Bend B
  13. Prasarita Padottanasana C (प्रसारित पादोत्तानासन स) - Wide-Legged Forward Bend C
  14. Prasarita Padottanasana D (प्रसारित पादोत्तानासन द) - Wide-Legged Forward Bend D
  15. Parsvottanasana - Right (पार्श्वोत्तानासन) - Intense Side Stretch Pose
  16. Parsvottanasana - Left (पार्श्वोत्तानासन) - Intense Side Stretch Pose
  17. Utthita Hasta Padangusthasana A - Right (उत्थित हस्त पादाङ्गुष्ठासन अ) - Extended Hand to Big Toe Pose A
  18. Utthita Hasta Padangusthasana B - Right (उत्थित हस्त पादाङ्गुष्ठासन ब) - Extended Hand to Big Toe Pose B
  19. Utthita Hasta Padangusthasana C - Right (उत्थित हस्त पादाङ्गुष्ठासन स) - Extended Hand to Big Toe Pose C
  20. Utthita Hasta Padangusthasana A - Left (उत्थित हस्त पादाङ्गुष्ठासन अ) - Extended Hand to Big Toe Pose A
  21. Utthita Hasta Padangusthasana B - Left (उत्थित हस्त पादाङ्गुष्ठासन ब) - Extended Hand to Big Toe Pose B
  22. Utthita Hasta Padangusthasana C - Left (उत्थित हस्त पादाङ्गुष्ठासन स) - Extended Hand to Big Toe Pose C
  23. Ardha Baddha Padmottanasana - Right (अर्ध बद्ध पद्मोत्तानासन) - Half-Bound Lotus Forward Fold
  24. Ardha Baddha Padmottanasana - Left (अर्ध बद्ध पद्मोत्तानासन) - Half-Bound Lotus Forward Fold
  25. Utkatasana (उत्कटासन) - Chair Pose
  26. Virabhadrasana A - Right (वीरभद्रासन अ) - Warrior A
  27. Virabhadrasana A - Left (वीरभद्रासन अ) - Warrior A

Seated Sequence

  1. Dandasana (दण्डासन) - Staff Pose
  2. Paschimottanasana A (पश्चिमोत्तानासन अ) - Seated Forward Bend A (hands grasping wrists)
  3. Paschimottanasana B (पश्चिमोत्तानासन ब) - Seated Forward Bend B (hands grasping sides of feet)
  4. Paschimottanasana C (पश्चिमोत्तानासन स) - Seated Forward Bend C (hands grasping big toes)
  5. Paschimottanasana D (पश्चिमोत्तानासन द) - Seated Forward Bend D (hands beyond feet)
  6. Purvottanasana (पूर्वोत्तानासन) - Upward Plank Pose
  7. Ardha Baddha Padma Paschimottanasana - Right (अर्ध बद्ध पद्म पश्चिमोत्तानासन) - Half-Bound Lotus Seated Forward Bend
  8. Ardha Baddha Padma Paschimottanasana - Left (अर्ध बद्ध पद्म पश्चिमोत्तानासन) - Half-Bound Lotus Seated Forward Bend
  9. Tiryangmukha Ekapada Paschimottanasana - Right (तिर्यङमुख एकपाद पश्चिमोत्तानासन) - Head to Knee Pose A
  10. Tiryangmukha Ekapada Paschimottanasana - Left (तिर्यङमुख एकपाद पश्चिमोत्तानासन) - Head to Knee Pose A
  11. Janu Sirsasana B - Right (जानु शीर्षासन ब) - Head to Knee Pose B
  12. Janu Sirsasana B - Left (जानु शीर्षासन ब) - Head to Knee Pose B
  13. Janu Sirsasana C - Right (जानु शीर्षासन स) - Head to Knee Pose C
  14. Janu Sirsasana C - Left (जानु शीर्षासन स) - Head to Knee Pose C
  15. Marichyasana A - Right (मरीच्यासन अ) - Marichi's Pose A
  16. Marichyasana A - Left (मरीच्यासन अ) - Marichi's Pose A
  17. Marichyasana B - Right (मरीच्यासन ब) - Marichi's Pose B
  18. Marichyasana B - Left (मरीच्यासन ब) - Marichi's Pose B
  19. Marichyasana C - Right (मरीच्यासन स) - Marichi's Pose C
  20. Marichyasana C - Left (मरीच्यासन स) - Marichi's Pose C
  21. Marichyasana D - Right (मरीच्यासन द) - Marichi's Pose D
  22. Marichyasana D - Left (मरीच्यासन द) - Marichi's Pose D
  23. Navasana (नावासन) - Boat Pose (repeat 5 times)
  24. Bhujapidasana (भुजपीडासन) - Shoulder Pressure Pose
  25. Kurmasana (कूर्मासन) - Tortoise Pose
  26. Supta Kurmasana (सुप्त कूर्मासन) - Sleeping Tortoise Pose
  27. Garbha Pindasana (गर्भ पिण्डासन) - Embryo in the Womb Pose
  28. Kukkutasana (कुक्कुटासन) - Rooster Pose
  29. Baddha Konasana (बद्ध कोणासन) - Bound Angle Pose
  30. Upavishta Konasana (उपविष्ट कोणासन) - Wide-Angle Seated Forward Bend
  31. Supta Konasana (सुप्त कोणासन) - Supine Angle Pose
  32. Supta Padangusthasana - Right (सुप्त पादाङ्गुष्ठासन) - Reclining Hand to Big Toe Pose
  33. Supta Padangusthasana - Left (सुप्त पादाङ्गुष्ठासन) - Reclining Hand to Big Toe Pose
  34. Ubhaya Padangusthasana (उभय पादाङ्गुष्ठासन) - Both Big Toes Pose
  35. Urdhva Mukha Paschimottanasana (ऊर्ध्व मुख पश्चिमोत्तानासन) - Upward Facing Forward Bend
  36. Setu Bandhasana (सेतु बन्धासन) - Bridge Pose

Finishing Sequence

  1. Urdhva Dhanurasana (ऊर्ध्व धनुरासन) - Upward Bow Pose (repeat 3 times)
    • Chakrasana (चक्रासन) - Wheel Pose (optional transition from Urdhva Dhanurasana)
  2. Paschimottanasana (पश्चिमोत्तानासन) - Seated Forward Bend (counterpose)
  3. Salamba Sarvangasana (सालम्ब सर्वाङ्गासन) - Supported Shoulderstand
  4. Halasana (हलासन) - Plow Pose
  5. Karnapidasana (कर्णपीडासन) - Ear Pressure Pose
  6. Urdhva Padmasana (ऊर्ध्व पद्मासन) - Upward Lotus in Shoulderstand
  7. Pindasana (पिण्डासन) - Embryo Pose
  8. Matsyasana (मत्स्यासन) - Fish Pose
  9. Uttana Padasana (उत्तान पादासन) - Extended Leg Pose
  10. Sirsasana (शीर्षासन) - Headstand
  11. Baddha Padmasana (बद्ध पद्मासन) - Bound Lotus Pose
  12. Yoga Mudra (योग मुद्रा) - Yoga Seal
  13. Padmasana (पद्मासन) - Lotus Pose
  14. Utpluthih (उत्प्लुथिः) - Lifting Lotus

Closing Mantra (समापन मन्त्र, Samāpana Mantra)

स्वस्ति प्रजाभ्यः परिपालयन्तां न्यायेन मार्गेण महीं महीशाः |

गोब्राह्मणेभ्यः शुभमस्तु नित्यं लोकाः समस्ताः सुखिनो भवन्तु ||

ॐ शान्तिः शान्तिः शान्तिः

Svasti prajābhyaḥ paripālayantāṁ nyāyena mārgeṇa mahīṁ mahīśāḥ | gobrāhmaṇebhyaḥ śubhamastu nityaṁ lokāḥ samastāḥ sukhino bhavantu || Oṁ śāntiḥ śāntiḥ śāntiḥ

Notes on Practice

  • The Primary Series is performed in a specific sequence, with each pose connected by a vinyasa.
  • The practice begins and ends with mantra chanting, though this may vary by tradition and teacher.
  • Drishti (gaze points) are assigned to each posture but not listed here.
  • Ujjayi breathing (victorious breath) is maintained throughout the practice.
  • Three bandhas (energy locks) are engaged throughout the practice:
    • Mula Bandha (मूल बन्ध) - Root Lock
    • Uddiyana Bandha (उड्डीयान बन्ध) - Abdominal Lock
    • Jalandhara Bandha (जालन्धर बन्ध) - Throat Lock

The Primary Series (Yoga Chikitsa) is designed to detoxify and align the body, creating the foundation for more advanced practices. Regular practice leads to improved strength, flexibility, internal purification, and mental focus