The Ashtanga standing sequence, also called the fundamental positions, follows the sun salutations in every Ashtanga vinyasa practice, whichever series comes after it. It is a fixed order of standing forward bends, triangles, side angles, wide-legged forward bends and an intense side stretch, each held for five breaths. This page follows the practice sheet of AshtangaYoga.info (Dr. Ronald Steiner, in the K. Pattabhi Jois lineage).
The order
Padangusthasana (big toe pose) and Padahastasana (hands under the feet), then Utthita and Parivrtta Trikonasana (triangle and revolved triangle), Utthita and Parivrtta Parsvakonasana (extended and revolved side angle), Prasarita Padottanasana A, B, C and D (four wide-legged forward bends, differing in the position of the hands), and Parsvottanasana (intense side stretch, hands in reverse prayer). Some teachers and books group the next postures (extended hand to big toe, half bound lotus forward bend, chair, Warriors A and B) with the standing sequence; the AshtangaYoga.info sheets put them at the start of the Primary Series sheet, and we follow that. They are listed on the Primary Series page.
The six groups, posture by posture
AshtangaYoga.info describes these as six standing basic positions that form the foundation of the practice, right after the sun salutations. Here is what each one asks of you, following the short descriptions on its pages.
- 1. The two forward bends. In Pādāṅguṣṭhāsana the feet are about a hand-span apart and you fold forward to hold the big toes. In Pāda Hastāsana you fold the same way but slide the palms under the soles of the feet. See big toe pose and hands under feet pose.
- 2. Triangle and revolved triangle. The legs form a triangle with the floor. In the revolved version the trunk turns so that the opposite hand reaches the floor beside the front foot. See triangle and revolved triangle.
- 3. Side angle and revolved side angle. A wide stance with the front thigh almost horizontal. In the extended version the side of the trunk and the top arm make one straight line with the back leg; in the revolved version the pelvis stays across the mat and the trunk twists strongly over the bent front leg. See extended side angle and revolved side angle.
- 4. Prasārita Pādottānāsana A to D. Feet very wide, trunk folded forward; only the hands change. In A the hands rest on the floor between the feet, in B on the hips, in C they clasp behind the back and stretch toward the floor, and in D two fingers hold the big toes. See wide-legged forward bend.
- 5. Pārśvottānāsana. A forward bend over the front leg in a fairly short stance, with the palms pressed together behind the back. See pyramid pose.
How the counting and sides work
Each posture is entered from Samasthiti (standing) in a counted series of movements: in the sheet, a number marks the movement on which you arrive in the posture, with the left side in brackets. Asymmetric postures are done on the right first, then the left. You hold each final position for five breaths, then return to standing. Once the rhythm is familiar, postures flow into each other without returning to Samasthiti each time, but the movement numbers stay the same. Breathing is ujjayi throughout.
The sheet also gives a gaze point (drishti) for each posture, such as the tip of the nose, the point between the eyebrows or the raised hand, so that the eyes stay still while the body works. Each time you pass through standing, the sheet suggests a short connecting vinyasa can be added, which keeps the body warm, especially for beginners.
When to add it: the Fundamental Positions sheet says you may add these postures after Sun Salutations A and B once you are well familiar with the salutations. So a beginner’s first Ashtanga practice is often just the salutations, with the standing postures added one or two at a time.
How to practise it safely
- Bend the knees in the forward bends if the hamstrings are tight; hold the shins instead of the toes.
- In the revolved postures, a shorter stance and a hand on a block keep the spine long.
- Prasarita C (hands clasped behind, arms towards the floor) is hard on stiff shoulders: hold a strap.
- High blood pressure or glaucoma: the head is below the heart in several postures; ask a health professional and keep the head higher.
This page has not yet been reviewed by a qualified teacher.
Easier alternatives
Use blocks under the hands, bend the knees, and shorten the stance. The same postures held for longer, with props, are taught in Iyengar yoga. Before this sequence come the opening sun salutations.