Primary Series — the Count, the Dṛṣṭi, and the Grips

The pose list gives the order. This gives the count.

Ujjayi from the first inhale of Sūrya Namaskāra to the last exhale before rest. There is no pose where the breath goes free. Inhalations open and lift; exhalations fold, bind, and twist.

Five breaths in the state of each pose unless noted. The vinyāsa number is the full count of the pose — entering, staying, exiting. The state is the count you stay and breathe in.

Sūrya Namaskāra

Sūrya Namaskāra Aसूर्य नमस्कारSun Salutation A · five rounds9 vinyāsas · state 6 · dṛṣṭi nābhicakra — navel

Sūrya Namaskāra Bसूर्य नमस्कारSun Salutation B · five rounds17 vinyāsas · state 14 · dṛṣṭi nābhicakra — navel

Standing

Pādāṅguṣṭhāsanaपादाङ्गुष्ठासनBig Toe Pose3 vinyāsas · state 2 · dṛṣṭi nāsāgra — noseFirst two fingers and thumb wrap the big toes

Pādahastāsanaपादहस्तासनHand Under Foot Pose3 vinyāsas · state 2 · dṛṣṭi nāsāgra — noseHands under the feet, palms up, toes to the wrists

Utthita Trikoṇāsanaउत्थित त्रिकोणासनExtended Triangle5 vinyāsas · state 2 right, 4 left · dṛṣṭi hastāgra — upper handTwo fingers and thumb take the big toe

Parivṛtta Trikoṇāsanaपरिवृत्त त्रिकोणासनRevolved Triangle5 vinyāsas · state 2 right, 4 left · dṛṣṭi hastāgra — upper handOpposite hand outside the foot, flat to the floor

Utthita Pārśvakoṇāsanaउत्थित पार्श्वकोणासनExtended Side Angle5 vinyāsas · state 2 right, 4 left · dṛṣṭi hastāgra — upper handPalm flat outside the front foot

Parivṛtta Pārśvakoṇāsanaपरिवृत्त पार्श्वकोणासनRevolved Side Angle5 vinyāsas · state 2 right, 4 left · dṛṣṭi hastāgra — upper handOpposite arm crosses the thigh; palm flat outside the front foot

Prasārita Pādottānāsana Aप्रसारित पादोत्तानासनWide-Legged Forward Fold A5 vinyāsas · state 3 · dṛṣṭi nāsāgra — noseHands shoulder-width on the floor, in line with the feet

Prasārita Pādottānāsana Bप्रसारित पादोत्तानासनWide-Legged Forward Fold B5 vinyāsas · state 3 · dṛṣṭi nāsāgra — noseHands to the waist

Prasārita Pādottānāsana Cप्रसारित पादोत्तानासनWide-Legged Forward Fold C5 vinyāsas · state 3 · dṛṣṭi nāsāgra — noseFingers interlace behind the back; arms travel over

Prasārita Pādottānāsana Dप्रसारित पादोत्तानासनWide-Legged Forward Fold D5 vinyāsas · state 3 · dṛṣṭi nāsāgra — noseTwo fingers and thumb take the big toes

Pārśvottānāsanaपार्श्वोत्तानासनIntense Side Stretch5 vinyāsas · state 2 right, 4 left · dṛṣṭi nāsāgra — nosePalms together behind the back, fingers up — the reverse prayer

Utthita Hasta Pādāṅguṣṭhāsanaउत्थित हस्त पादाङ्गुष्ठासनExtended Hand to Big Toe14 vinyāsas · state 2, 4, 7 right · 9, 11, 14 left · dṛṣṭi pādayoragra, then pārśva, then nāsāgraA and B: two fingers and thumb to the big toe · C: both hands to the waist, the leg floats

Ardha Baddha Padmottānāsanaअर्ध बद्ध पद्मोत्तानासनHalf Bound Lotus Forward Fold9 vinyāsas · state 2 right, 7 left · dṛṣṭi nāsāgra — noseThe arm wraps behind the back and catches the lotus foot

Utkaṭāsanaउत्कटासनFierce Pose13 vinyāsas · state 7 · dṛṣṭi aṅguṣṭhamadhya — thumbsPalms together overhead, arms straight

Vīrabhadrāsana Aवीरभद्रासनWarrior A16 vinyāsas · state 7 right, 8 left · dṛṣṭi aṅguṣṭhamadhya — thumbsPalms together overhead

Vīrabhadrāsana Bवीरभद्रासनWarrior B16 vinyāsas · state 9 left, 10 right · dṛṣṭi hastāgra — fingertipsArms open in line with the legs

Seated

Daṇḍāsanaदण्डासनStaff Pose7 vinyāsas · state 7 · dṛṣṭi nāsāgra — noseHands flat beside the hips

Paścimottānāsana Aपश्चिमोत्तानासनSeated Forward Fold A16 vinyāsas · state 9 · dṛṣṭi pādayoragra — toesTwo fingers and thumb take the big toes

Paścimottānāsana Bपश्चिमोत्तानासनSeated Forward Fold Bdṛṣṭi pādayoragra — toesHands take the sides of the feet

Paścimottānāsana Cपश्चिमोत्तानासनSeated Forward Fold Cdṛṣṭi pādayoragra — toesHands clasped beyond the feet

Paścimottānāsana Dपश्चिमोत्तानासनSeated Forward Fold Ddṛṣṭi pādayoragra — toesOne hand grasps the other wrist beyond the feet

Pūrvottānāsanaपूर्वोत्तानासनUpward Plank15 vinyāsas · state 8 · dṛṣṭi bhrūmadhya — third eyePalms flat behind the hips, fingers pointing to the feet

Ardha Baddha Padma Paścimottānāsanaअर्ध बद्ध पद्म पश्चिमोत्तानासनHalf Bound Lotus Seated Forward Fold22 vinyāsas · state 8 right, 15 left · dṛṣṭi pādayoragra — toes (nāsāgra is also taught)Half-lotus bind behind the back; the other hand takes the extended foot

Triang Mukhaekapada Paścimottānāsanaत्र्यङ्ग मुखैकपाद पश्चिमोत्तानासनThree Limbs Face One Foot22 vinyāsas · state 8 right, 15 left · dṛṣṭi pādayoragra — toesBoth hands take the extended foot; wrist grasp as it deepens

Jānu Śīrṣāsana Aजानु शीर्षासनHead Beyond Knee A22 vinyāsas · state 8 right, 15 left · dṛṣṭi pādayoragra — toesBoth hands to the extended foot; the bent knee opens wide

Jānu Śīrṣāsana Bजानु शीर्षासनHead Beyond Knee B22 vinyāsas · state 8 right, 15 left · dṛṣṭi pādayoragra — toesBoth hands to the foot; sitting on the heel, at the perineum

Jānu Śīrṣāsana Cजानु शीर्षासनHead Beyond Knee C22 vinyāsas · state 8 right, 15 left · dṛṣṭi pādayoragra — toesBoth hands to the foot; toes down, heel up

Marīchyāsana Aमरीच्यासनSage Marīci A22 vinyāsas · state 8 right, 15 left · dṛṣṭi pādayoragra — toesThe same-side arm wraps the upright shin; hands clasp behind the back, then the wrist

Marīchyāsana Bमरीच्यासनSage Marīci B22 vinyāsas · state 8 right, 15 left · dṛṣṭi nāsāgra — noseHalf lotus, the same-side arm wraps the upright shin; bind behind

Marīchyāsana Cमरीच्यासनSage Marīci C18 vinyāsas · state 7 right, 12 left · dṛṣṭi pārśva — to the sideThe opposite arm wraps the upright knee from outside; the hand catches the other wrist behind

Marīchyāsana Dमरीच्यासनSage Marīci D18 vinyāsas · state 7 right, 12 left · dṛṣṭi pārśva — to the sideHalf lotus and twist; bind behind

NāvāsanaनावासनBoat Pose · five lifts13 vinyāsas · state 7 · dṛṣṭi pādayoragra — toesNo grip. Arms parallel to the floor; the hands press down to lift between rounds

BhujapīḍāsanaभुजपीडासनArm Pressure Pose15 vinyāsas · state 8 · dṛṣṭi nāsāgra — noseHands press the floor; the ankles cross over the upper arms

Kūrmāsanaकूर्मासनTortoise16 vinyāsas · state 7 · dṛṣṭi bhrūmadhya — third eyeLegs over the shoulders; arms extend beneath the thighs, palms down

Supta Kūrmāsanaसुप्त कूर्मासनSleeping Tortoise16 vinyāsas · state 8 · dṛṣṭi bhrūmadhya — third eyeHands clasp behind the back; the ankles cross behind the head

Garbha Piṇḍāsanaगर्भ पिण्डासनEmbryo in the Womb15 vinyāsas · state 8 · dṛṣṭi nāsāgra — noseArms thread through the lotus; hands to the ears. Nine rolls, round in a circle

Kukkuṭāsanaकुक्कुटासनRooster15 vinyāsas · state 9 · dṛṣṭi nāsāgra — nosePalms press the floor; the lotus rides the upper arms

Baddha Koṇāsana Aबद्ध कोणासनBound Angle A15 vinyāsas · state 8 · dṛṣṭi nāsāgra — noseHands hold the feet and open the soles like a book

Baddha Koṇāsana Bबद्ध कोणासनBound Angle Bstate 9 · dṛṣṭi nāsāgra — noseSame grip; the chin travels to the floor beyond the feet

Upaviṣṭa Koṇāsana Aउपविष्ट कोणासनSeated Wide Angle A15 vinyāsas · state 8 · dṛṣṭi bhrūmadhya — third eyeHands catch the outer edges of the feet

Upaviṣṭa Koṇāsana Bउपविष्ट कोणासनSeated Wide Angle Bstate 9 · dṛṣṭi ūrdhva — upCatch the feet again and balance on the sitting bones

Supta Koṇāsanaसुप्त कोणासनSleeping Angle16 vinyāsas · state 8 · dṛṣṭi nāsāgra — noseTwo fingers and thumb take the big toes; roll up and land on the heels

Supta Pādāṅguṣṭhāsanaसुप्त पादाङ्गुष्ठासनReclining Big Toe Pose28 vinyāsas · state 9 and 11 right · 17 and 19 left · dṛṣṭi pādayoragra, then pārśvaBig toe; the other hand holds the grounded thigh. Two held positions each side — the leg up, then out to the side (pārśvasahita), the gaze away from it

Ubhaya Pādāṅguṣṭhāsanaउभय पादाङ्गुष्ठासनBoth Big Toes Pose15 vinyāsas · state 9 · dṛṣṭi ūrdhva — upBoth big toes, balancing

Ūrdhva Mukha Paścimottānāsanaऊर्ध्व मुख पश्चिमोत्तानासनUpward Facing Forward Fold16 vinyāsas · state 10 · dṛṣṭi pādayoragra — toesHeels or the sides of the feet, balancing

Setu Bandhāsanaसेतु बन्धासनBridge — not Setu Bandha Sarvāṅgāsana15 vinyāsas · state 9 · dṛṣṭi nāsāgra — noseNo grip. Arms cross the chest; the crown and the feet carry the pose

Chakrāsanaचक्रासनThe backward rolldṛṣṭi nāsāgra — noseNot a pose. The roll back through to Chaturaṅga — also taken after Setu Bandhāsana and after Supta Pādāṅguṣṭhāsana

Finishing

Ūrdhva Dhanurāsanaऊर्ध्व धनुरासनUpward Bowstate three times, five breaths each · dṛṣṭi nāsāgra — nosePalms beside the ears, fingers to the shoulders; press up

Paścimottānāsanaपश्चिमोत्तानासनSeated Forward Fold — the counterpose16 vinyāsas · state 9, ten breaths · dṛṣṭi pādayoragra — toesWrist grasp beyond the feet

Sālamba Sarvāṅgāsanaसालम्ब सर्वाङ्गासनSupported Shoulderstandstate ten breaths · dṛṣṭi nāsāgra — noseHands support the back, elbows shoulder-width

HalāsanaहलासनPlowstate eight breaths · dṛṣṭi nāsāgra — noseFingers interlace behind the back, arms straight

Karṇapīḍāsanaकर्णपीडासनEar Pressure Posestate eight breaths · dṛṣṭi nāsāgra — noseKnees press the ears; arms as in Halāsana

Ūrdhva Padmāsanaऊर्ध्व पद्मासनUpward Lotusstate eight breaths · dṛṣṭi nāsāgra — noseHands cup the knees, arms straight

Piṇḍāsanaपिण्डासनEmbryo Posestate eight breaths · dṛṣṭi nāsāgra — noseArms wrap the lotus; the hands clasp

Matsyāsanaमत्स्यासनFishstate eight breaths · dṛṣṭi bhrūmadhya — third eyeHands hold the feet in lotus; the chest arches, the crown to the floor

Uttāna Pādāsanaउत्तान पादासनExtended Leg Posestate eight breaths · dṛṣṭi nāsāgra — noseNo grip. Arms and legs extend at forty-five degrees

Śīrṣāsana Aशीर्षासनHeadstandstate twenty-five breaths · dṛṣṭi nāsāgra — noseFingers interlaced, forearms down, the crown cradled in the cupped hands

Śīrṣāsana Bशीर्षासनHeadstand — the half, coming downstate ten breaths · dṛṣṭi nāsāgra — noseSame base; the legs lower to horizontal and hold

Closing

Baddha Padmāsana · Yoga Mudrāबद्ध पद्मासन · योग मुद्राBound Lotus · Yoga Sealstate ten breaths each · dṛṣṭi bhrūmadhya, then nāsāgraThe arms cross behind the back; each hand catches the big toe of its own foot, which rests on the opposite thigh

Padmāsanaपद्मासनLotusstate ten breaths · dṛṣṭi nāsāgra — noseThe backs of the hands rest on the knees, jñāna mudrā

Uth Pluthi · Tolāsanaउत्प्लुतिःUprooting — the liftstate ten breaths, or a hundred · dṛṣṭi nāsāgra — nosePalms press the floor beside the hips; the whole lotus leaves the ground

ŚavāsanaशवासनCorpse Posestate five to fifteen minutesNothing to do. Take rest

The nine dṛṣṭis

Nāsāgraनासाग्रthe tip of the nose
Aṅguṣṭhamadhyaअङ्गुष्ठमध्यthe thumbs
Bhrūmadhyaभ्रूमध्यbetween the eyebrows
Nābhicakraनाभिचक्रthe navel
Ūrdhvaऊर्ध्वup
Hastāgraहस्ताग्रthe hand
Pādayoragraपादयोरग्रthe toes
Pārśvaपार्श्वfar to the right
Pārśvaपार्श्वfar to the left

Where the counts vary

Counts differ between books and between teachers, and a difference is not an error. Where the sheets I checked disagree with the count above: Baddha Koṇāsana is given as 17 in the Ashtanga Yoga Institute sheets, Garbha Piṇḍāsana as 14 or 16, Ūrdhva Mukha Paścimottānāsana as 17, and Supta Kūrmāsana's state as 9. Four Paścimottānāsanas are counted here; Sharath now teaches two.

Ardha Baddha Padma Paścimottānāsana is given above with the gaze at the toes, which is what every sheet I checked says. Nāsāgra is also taught, and you will hear it called that way.