ashtanga.yoga

The Practice

Ashtanga Yoga Primary Series (Yoga Chikitsa): Complete Pose Guide

The complete Ashtanga Primary Series — opening and closing mantras, every pose in sequence with Devanāgarī and English names, and notes on breath, bandha, and dṛṣṭi.

The Primary Series is called "Yoga Chikitsa" (योग चिकित्सा) — yoga therapy. It is the foundation of the Ashtanga practice. The sequence works on the body: aligning it, strengthening it, purifying it. Every pose is joined to the next by vinyasa — breath and movement counted together. The linking is not decoration. It generates the heat, and it keeps the mind on the breath.

The order is below. For the vinyāsa count, the gaze, and where the hands go, see the outline.

Opening Section

Opening Mantra (प्रारम्भ मन्त्र, Prārambha Mantra)

ॐ वन्दे गुरूणां चरणारविन्दे सन्दर्शित स्वात्म सुखावबोधे ।

निःश्रेयसे जाङ्गलिकायमाने संसार हालाहल मोहशान्त्यै ॥

आबाहु पुरुषाकारं शङ्खचक्रासि धारिणम् ।

सहस्र शिरसं श्वेतं प्रणमामि पतञ्जलिम् ॥

Oṁ 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, Sun Salutation A)

Repeat 5 times

  1. Samasthitiसमस्थितिEqual Standing Pose
  2. Urdhva Hastasanaऊर्ध्व हस्तासनUpward Hands Pose
  3. Uttanasanaउत्तानासनForward Fold
  4. Ardha Uttanasanaअर्ध उत्तानासनHalf Forward Fold
  5. Chaturanga Dandasanaचतुरङ्ग दण्डासनFour-Limbed Staff Pose
  6. Urdhva Mukha Svanasanaऊर्ध्व मुख श्वानासनUpward Facing Dog
  7. Adho Mukha Svanasanaअधो मुख श्वानासनDownward Facing Dog
  8. Ardha Uttanasanaअर्ध उत्तानासनHalf Forward Fold
  9. Uttanasanaउत्तानासनForward Fold
  10. Urdhva Hastasanaऊर्ध्व हस्तासनUpward Hands Pose
  11. Samasthitiसमस्थितिEqual Standing Pose

Surya Namaskara B (सूर्य नमस्कार, Sun Salutation B)

Repeat 5 times

  1. Samasthitiसमस्थितिEqual Standing Pose
  2. Utkatasanaउत्कटासनChair Pose
  3. Uttanasanaउत्तानासनForward Fold
  4. Ardha Uttanasanaअर्ध उत्तानासनHalf Forward Fold
  5. Chaturanga Dandasanaचतुरङ्ग दण्डासनFour-Limbed Staff Pose
  6. Urdhva Mukha Svanasanaऊर्ध्व मुख श्वानासनUpward Facing Dog
  7. Adho Mukha Svanasanaअधो मुख श्वानासनDownward Facing Dog
  8. Virabhadrasana A (right leg)वीरभद्रासनWarrior A
  9. Chaturanga Dandasanaचतुरङ्ग दण्डासनFour-Limbed Staff Pose
  10. Urdhva Mukha Svanasanaऊर्ध्व मुख श्वानासनUpward Facing Dog
  11. Adho Mukha Svanasanaअधो मुख श्वानासनDownward Facing Dog
  12. Virabhadrasana A (left leg)वीरभद्रासनWarrior A
  13. Chaturanga Dandasanaचतुरङ्ग दण्डासनFour-Limbed Staff Pose
  14. Urdhva Mukha Svanasanaऊर्ध्व मुख श्वानासनUpward Facing Dog
  15. Adho Mukha Svanasanaअधो मुख श्वानासनDownward Facing Dog
  16. Ardha Uttanasanaअर्ध उत्तानासनHalf Forward Fold
  17. Uttanasanaउत्तानासनForward Fold
  18. Utkatasanaउत्कटासनChair Pose
  19. Samasthitiसमस्थितिEqual Standing Pose

Standing Sequence

  1. Padangusthasanaपादाङ्गुष्ठासनHand to Big Toe Pose
  2. Padahastasanaपादहस्तासनHand Under Foot Pose
  3. Utthita Trikonasana - Rightउत्थित त्रिकोणासनExtended Triangle Pose
  4. Utthita Trikonasana - Leftउत्थित त्रिकोणासनExtended Triangle Pose
  5. Parivrtta Trikonasana - Rightपरिवृत्त त्रिकोणासनRevolved Triangle Pose
  6. Parivrtta Trikonasana - Leftपरिवृत्त त्रिकोणासनRevolved Triangle Pose
  7. Utthita Parsvakonasana - Rightउत्थित पार्श्वकोणासनExtended Side Angle Pose
  8. Utthita Parsvakonasana - Leftउत्थित पार्श्वकोणासनExtended Side Angle Pose
  9. Parivrtta Parsvakonasana - Rightपरिवृत्त पार्श्वकोणासनRevolved Side Angle Pose
  10. Parivrtta Parsvakonasana - Leftपरिवृत्त पार्श्वकोणासनRevolved Side Angle Pose
  11. Prasarita Padottanasana Aप्रसारित पादोत्तानासनWide-Legged Forward Bend A
  12. Prasarita Padottanasana Bप्रसारित पादोत्तानासनWide-Legged Forward Bend B
  13. Prasarita Padottanasana Cप्रसारित पादोत्तानासनWide-Legged Forward Bend C
  14. Prasarita Padottanasana Dप्रसारित पादोत्तानासनWide-Legged Forward Bend D
  15. Parsvottanasana - Rightपार्श्वोत्तानासनIntense Side Stretch Pose
  16. Parsvottanasana - Leftपार्श्वोत्तानासनIntense Side Stretch Pose
  17. Utthita Hasta Padangusthasana A - Rightउत्थित हस्त पादाङ्गुष्ठासनExtended Hand to Big Toe Pose A
  18. Utthita Hasta Padangusthasana B - Rightउत्थित हस्त पादाङ्गुष्ठासनExtended Hand to Big Toe Pose B
  19. Utthita Hasta Padangusthasana C - Rightउत्थित हस्त पादाङ्गुष्ठासनExtended Hand to Big Toe Pose C
  20. Utthita Hasta Padangusthasana A - Leftउत्थित हस्त पादाङ्गुष्ठासनExtended Hand to Big Toe Pose A
  21. Utthita Hasta Padangusthasana B - Leftउत्थित हस्त पादाङ्गुष्ठासनExtended Hand to Big Toe Pose B
  22. Utthita Hasta Padangusthasana C - Leftउत्थित हस्त पादाङ्गुष्ठासनExtended Hand to Big Toe Pose C
  23. Ardha Baddha Padmottanasana - Rightअर्ध बद्ध पद्मोत्तानासनHalf-Bound Lotus Forward Fold
  24. Ardha Baddha Padmottanasana - Leftअर्ध बद्ध पद्मोत्तानासनHalf-Bound Lotus Forward Fold
  25. Utkatasanaउत्कटासनChair Pose
  26. Virabhadrasana A - Rightवीरभद्रासनWarrior A
  27. Virabhadrasana A - Leftवीरभद्रासनWarrior A
  28. Virabhadrasana B - Rightवीरभद्रासनWarrior B
  29. Virabhadrasana B - Leftवीरभद्रासनWarrior B

Seated Sequence

  1. Dandasanaदण्डासनStaff Pose
  2. Paschimottanasana Aपश्चिमोत्तानासनSeated Forward Bend A (hands grasping big toes)
  3. Paschimottanasana Bपश्चिमोत्तानासनSeated Forward Bend B (hands grasping sides of feet)
  4. Paschimottanasana Cपश्चिमोत्तानासनSeated Forward Bend C (hands clasped beyond feet)
  5. Paschimottanasana Dपश्चिमोत्तानासनSeated Forward Bend D (one hand grasping the other wrist beyond feet)
  6. Purvottanasanaपूर्वोत्तानासनUpward Plank Pose
  7. Ardha Baddha Padma Paschimottanasana - Rightअर्ध बद्ध पद्म पश्चिमोत्तानासनHalf-Bound Lotus Seated Forward Bend
  8. Ardha Baddha Padma Paschimottanasana - Leftअर्ध बद्ध पद्म पश्चिमोत्तानासनHalf-Bound Lotus Seated Forward Bend
  9. Triang Mukhaekapada Paschimottanasana - Rightत्र्यङ्ग मुखैकपाद पश्चिमोत्तानासनThree Limbs Face One Foot Pose
  10. Triang Mukhaekapada Paschimottanasana - Leftत्र्यङ्ग मुखैकपाद पश्चिमोत्तानासनThree Limbs Face One Foot Pose
  11. Janu Sirsasana A - Rightजानु शीर्षासनHead to Knee Pose A
  12. Janu Sirsasana A - Leftजानु शीर्षासनHead to Knee Pose A
  13. Janu Sirsasana B - Rightजानु शीर्षासनHead to Knee Pose B
  14. Janu Sirsasana B - Leftजानु शीर्षासनHead to Knee Pose B
  15. Janu Sirsasana C - Rightजानु शीर्षासनHead to Knee Pose C
  16. Janu Sirsasana C - Leftजानु शीर्षासनHead to Knee Pose C
  17. Marichyasana A - Rightमरीच्यासनMarichi's Pose A
  18. Marichyasana A - Leftमरीच्यासनMarichi's Pose A
  19. Marichyasana B - Rightमरीच्यासनMarichi's Pose B
  20. Marichyasana B - Leftमरीच्यासनMarichi's Pose B
  21. Marichyasana C - Rightमरीच्यासनMarichi's Pose C
  22. Marichyasana C - Leftमरीच्यासनMarichi's Pose C
  23. Marichyasana D - Rightमरीच्यासनMarichi's Pose D
  24. Marichyasana D - Leftमरीच्यासनMarichi's Pose D
  25. NavasanaनावासनBoat Pose (repeat 5 times)
  26. BhujapidasanaभुजपीडासनShoulder Pressure Pose
  27. Kurmasanaकूर्मासनTortoise Pose
  28. Supta Kurmasanaसुप्त कूर्मासनSleeping Tortoise Pose
  29. Garbha Pindasanaगर्भ पिण्डासनEmbryo in the Womb Pose
  30. Kukkutasanaकुक्कुटासनRooster Pose
  31. Baddha Konasanaबद्ध कोणासनBound Angle Pose
  32. Upavishta Konasana Aउपविष्ट कोणासनWide-Angle Seated Forward Bend
  33. Upavishta Konasana Bउपविष्ट कोणासनWide-Angle Seated, balancing
  34. Supta Konasanaसुप्त कोणासनSupine Angle Pose
  35. Supta Padangusthasana - Rightसुप्त पादाङ्गुष्ठासनReclining Hand to Big Toe Pose
    • leg up, then out to the side (parsvasahita) — two held positions
  36. Supta Padangusthasana - Leftसुप्त पादाङ्गुष्ठासनReclining Hand to Big Toe Pose
    • leg up, then out to the side (parsvasahita) — two held positions
  37. Ubhaya Padangusthasanaउभय पादाङ्गुष्ठासनBoth Big Toes Pose
  38. Urdhva Mukha Paschimottanasanaऊर्ध्व मुख पश्चिमोत्तानासनUpward Facing Forward Bend
  39. Setu Bandhasanaसेतु बन्धासनBridge Pose (not Setu Bandha Sarvangasana)

Finishing Sequence

  1. Urdhva Dhanurasanaऊर्ध्व धनुरासनUpward Bow Pose (repeat 3 times)
    • Chakrasanaचक्रासनthe backward roll (from Urdhva Dhanurasana; also after Setu Bandhasana and Supta Padangusthasana)
  2. Paschimottanasanaपश्चिमोत्तानासनSeated Forward Bend (counterpose)
  3. Salamba Sarvangasanaसालम्ब सर्वाङ्गासनSupported Shoulderstand
  4. HalasanaहलासनPlow Pose
  5. Karnapidasanaकर्णपीडासनEar Pressure Pose
  6. Urdhva Padmasanaऊर्ध्व पद्मासनUpward Lotus in Shoulderstand
  7. Pindasanaपिण्डासनEmbryo Pose
  8. Matsyasanaमत्स्यासनFish Pose
  9. Uttana Padasanaउत्तान पादासनExtended Leg Pose
  10. Sirsasana Aशीर्षासनHeadstand
  11. Sirsasana Bशीर्षासनHeadstand, the half — legs lowered and held
  12. Baddha Padmasanaबद्ध पद्मासनBound Lotus Pose
  13. Yoga Mudraयोग मुद्राYoga Seal
  14. Padmasanaपद्मासनLotus Pose
  15. Utpluthihउत्प्लुतिःUprooting, the lift

Closing Mantra (समापन मन्त्र, Samāpana Mantra)

ॐ स्वस्ति प्रजाभ्यः परिपालयन्तां न्यायेन मार्गेण महीं महीशाः |

गोब्राह्मणेभ्यः शुभमस्तु नित्यं लोकाः समस्ताः सुखिनो भवन्तु ||

ॐ शान्तिः शान्तिः शान्तिः

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

Notes on 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

Yoga Chikitsa cleans and aligns the body. That is its job — the foundation the later series stand on. Practice it regularly. Strength, flexibility, and a steadier mind follow.