Group of all ages in a forward fold on a sunny lawn

Traditional Yoga Practice Series: Ashtanga, Sivananda, Bihar and 26+2

In short: a practice series is an established, larger practice that belongs to one tradition, with an order taught in that school: the Ashtanga series, the Sivananda 12 basic postures, the Bihar School’s Pawanmuktasana series and the 26+2 hot yoga sequence. Each page names its tradition and sources, lists every step with links to the pose guides, and has a printable view.

A pose is one posture and a sequence is any ordered set of poses. A series is different in scale and in authority: its order comes from a specific school, and practitioners of that school learn it step by step, often over years. We present each series as its tradition describes it, attributed to that tradition, and we do not mix versions. Where schools within a tradition differ (for example, how the Ashtanga advanced series is divided), the page says so.

Before you start a series

  • “Primary” and “basic” are names, not levels. The Ashtanga primary series is the first series in that system, not a beginners’ routine, and the Sivananda basic postures include headstand and shoulderstand. Each page lists prerequisites and the postures that need a teacher.
  • Learn with a qualified teacher. Traditional series are usually taught in person, one posture at a time. Use these pages to prepare and to remember the order, not to teach yourself the advanced postures.
  • Breathing practices are not poses. Series that include breathing exercises link them to our breathing guides, and relaxation to yoga nidra or corpse pose, rather than counting them as postures.

The series

  1. Ashtanga Vinyasa Series

    Ashtanga vinyasa (K. Pattabhi Jois lineage, Mysore)

    How the Ashtanga vinyasa practice (K. Pattabhi Jois lineage) is organised: sun salutations, standing sequence, Primary, Intermediate and Advanced series, and the finishing sequence.

    1. Ashtanga Finishing Sequence
    2. Ashtanga Intermediate Series Nāḍī Śodhana
    3. Ashtanga Opening Sun Salutations Sūrya Namaskāra A and B
    4. Ashtanga Primary Series Yoga Cikitsā
    5. Ashtanga Standing Sequence

  2. Hot Yoga 26+2 Sequence

    Bikram / hot yoga (26+2)

    The Hot Yoga 26+2 (Bikram) sequence: the fixed order of 26 postures, the two breathing exercises kept separate, how lists count differently, and heat…

  3. Pawanmuktasana Series Pawanmuktāsana

    Bihar School of Yoga / Satyananda Yoga

    The Bihar School Pawanmuktasana series from Asana Pranayama Mudra Bandha: the anti-rheumatic, digestive/abdominal and shakti bandha groups, how they are practised and precautions.

    1. Pawanmuktasana Part 2
    2. Pawanmuktasana Part 3 (Shakti Bandha)

  4. Sivananda 12 Basic Asanas

    Sivananda Yoga Vedanta Centres (Swami Vishnudevananda)

    The Sivananda 12 basic asanas in their fixed order, from headstand to triangle, with the full class structure: relaxation, breathing practices, sun salutations, leg…

We add other established series only after checking their order against the tradition’s own sources. For shorter traditional sequences such as the sun salutations, see sequences and flows; to understand the styles themselves, see types of yoga.

Frequently asked questions

What is the difference between a sequence and a practice series?

A sequence is any ordered set of poses, traditional or newly designed. A practice series is a larger, established practice within one tradition, such as the Ashtanga primary series, taught in that school's order.

Is the Ashtanga primary series suitable for beginners?

Primary means the first series in the Ashtanga system. Several postures in it need preparation and a teacher, so beginners usually learn it gradually, often starting with the sun salutations and standing postures.

Sources

  1. Yoga: What You Need To Know (learning under a qualified teacher), National Center for Complementary and Integrative Health (NIH) (accessed October 6, 2026)

Facts checked on October 6, 2026