Ashtanga Vinyasa Series

Not yet reviewed by a qualified teacher Names and order checked against 5 sources

Origin and source

Taught by K. Pattabhi Jois (Yoga Mala), who attributed it to T. Krishnamacharya and the Yoga Korunta text (no copy known; contested). Today taught via the Sharath Yoga Centre (formerly KPJAYI) and other teachers.

Who it is for

Start with a teacher. Full Primary needs lotus, binds, arm balances and a backbend: it is not a beginner sequence.

The steps in order

Version shown: Practice frame per AshtangaYoga.info practice sheets (Dr. Ronald Steiner) and Swenson (via Wikipedia): Sun Salutations A and B, standing, series, finishing

#	Step	Breath	Side	Hold	Cues and options
1	Opening sun salutations (A and B) sequence Sūrya Namaskāra A and B	Free breathing		5 rounds A + 5 rounds B Swenson, Ashtanga Yoga: The Practice Manual (via Wikipedia); AshtangaYoga.info	Transition: Begin in Samasthiti after the opening chant. Easier option: Fewer rounds while learning; knees-down vinyasa.
2	Standing sequence (fundamentals) sequence	Free breathing	Each side	5 breaths per posture AshtangaYoga.info practice sheets	Transition: From Samasthiti. Easier option: Blocks; bent knees.
3	The series you practise (Primary first) sequence Yoga Cikitsā	Free breathing	Each side	5 breaths per posture (most) AshtangaYoga.info practice sheets	Transition: Vinyasa between seated postures. Easier option: Stop where your teacher stops you. Intermediate or Advanced replace Primary as the student progresses.
4	Finishing sequence and rest sequence	Free breathing		as per the finishing sheet; rest 10-20 minutes AshtangaYoga.info finishing sequence sheet	Transition: After the backbends. Easier option: Novices: lotus (or cross-legged), closing chant, rest.

Left and right

Asymmetric postures: right side first, then left.

Repetitions and counting

Five rounds each of Surya Namaskara A and B; each part once per practice.

Props and adaptations

Learn with a teacher in Mysore style; fewer sun salutations at first; blocks and bent knees in standing postures; stop at the posture your teacher gives you; cross-legged seat instead of lotus.

Precautions

Physically demanding; Primary is not a beginner sequence.
Lotus postures need healthy knees; never force them.
Injuries, high blood pressure, pregnancy: ask a health professional and an experienced Ashtanga teacher.

Learn it with a teacher: Traditionally taught one posture at a time by a teacher (Mysore style). Learn each new posture with a teacher present.

General information, not medical advice. Poses do not cure illness. If you are pregnant, injured or have a health condition, check with your doctor and tell your teacher before you practise.

Beginner and chair alternatives

Beginner Sun Salutation: a slower, knees-down way to learn the sequence, Sun Salutation A (Surya Namaskar A): the Ashtanga order and its nine counts

Parts of this series

Ashtanga Finishing Sequence The Ashtanga finishing sequence in order, from shoulderstand to Utpluthih and rest, the short novice version, hold lengths and safety for the…
Ashtanga Intermediate Series The Ashtanga Intermediate Series (Nadi Shodhana) in lineage order, from Pasasana to the headstand variations, with sides, source differences and why every…
Ashtanga Opening Sun Salutations The opening of every Ashtanga practice: five rounds of Surya Namaskara A and five of B, how the counts and sides work,…
Ashtanga Primary Series The Ashtanga Primary Series (Yoga Chikitsa) in lineage order, from Utthita Hasta Padangusthasana to the closing backbend, with breaths, sides, source differences…
Ashtanga Standing Sequence The Ashtanga standing sequence (fundamental positions) in lineage order: big toe pose to Parsvottanasana, five breaths each, with sides, counts and easier…

Easier alternatives

Beginner Sun Salutation (https://yogavacation.com/practice-plans/beginner-sun-salutation/)
Sun Salutation A (https://yogavacation.com/practice-plans/sun-salutation-a/)