Ashtanga Primary Series

Transition: From Samasthiti, hold the right big toe and extend the leg forward.

Easier option: Bent knee; strap; hand on the knee.

Includes Utthita Parsvasahita (leg to the side) on the AshtangaYoga.info sheet.

Transition: Half lotus, bind the foot behind the back, fold.

Easier option: Tree-pose foot position; no bind.

Lotus-based: teacher guidance; never force the knee.

Transition: After a vinyasa, jump to the feet, bend the knees, arms up.

Easier option: Hands on the hips.

Transition: Step back to Warrior I, right then left.

Easier option: Shorter stance.

Transition: Open to Warrior II, left then right (following on from Warrior A).

Easier option: Bend the knee less.

Transition: Vinyasa between postures/sides (jump back, chaturanga, upward dog, downward dog, jump through).

Easier option: Sit on a folded blanket.

Transition: Fold, changing the grip for each letter.

Easier option: Bent knees; strap.

AshtangaYoga.info lists A-D; other guides A-C.

Transition: Hands behind, lift the hips, toes towards the floor.

Easier option: Reverse tabletop.

AshtangaYoga.info sheet: learning beyond this point continues once regular practice is established.

Transition: Vinyasa between postures/sides (jump back, chaturanga, upward dog, downward dog, jump through).

Easier option: Foot on the inner thigh; no bind.

Lotus-based: teacher guidance.

Transition: Vinyasa between postures/sides (jump back, chaturanga, upward dog, downward dog, jump through).

Easier option: Blanket under the straight-leg hip.

Transition: Vinyasa between postures/sides (jump back, chaturanga, upward dog, downward dog, jump through).

Easier option: Skip B and C with knee problems.

C turns the toes under the knee: teacher guidance.

Transition: Vinyasa between postures/sides (jump back, chaturanga, upward dog, downward dog, jump through).

Easier option: Strap for the bind; B is lotus-based.

Transition: Vinyasa between postures/sides (jump back, chaturanga, upward dog, downward dog, jump through).

Easier option: Hug the knee instead of binding.

D combines half lotus and a bound twist: teacher.

Transition: Cross the legs and lift between rounds.

Easier option: Hands behind the thighs; knees bent.

Transition: Jump the legs around the arms, cross the ankles, lower the head.

Easier option: Feet stay on the floor.

Arm balance: teacher.

Transition: Arms under the knees, legs extended, chest towards the floor.

Easier option: Bent knees.

Transition: Bind the hands behind, cross the feet behind the head.

Easier option: Stay in Kurmasana.

Legs-behind-head shape: teacher only.

Transition: Lotus, arms through the legs, roll in a circle.

Easier option: Hug the knees and rock without lotus.

Full lotus: teacher.

Transition: From the last roll, come up onto the hands in lotus.

Easier option: Skip.

Lotus arm balance: teacher.

Transition: Vinyasa between postures/sides (jump back, chaturanga, upward dog, downward dog, jump through).

Easier option: Sit on a blanket; blocks under the knees.

AshtangaYoga.info lists A-C; other guides A and B.

Transition: Vinyasa between postures/sides (jump back, chaturanga, upward dog, downward dog, jump through).

Easier option: Bent knees in B (balancing).

Transition: Lie back, legs over the head and wide, hold the big toes; roll up to balance and down.

Easier option: Skip with neck problems.

No separate pose record yet (related: plow pose).

Transition: Lying, hold the big toe, leg up, then to the side.

Easier option: Strap.

Transition: Roll up to balance on the sitting bones, holding both big toes.

Easier option: Bent knees.

Transition: Roll up holding the sides of the feet, legs to the face.

Easier option: Bent knees.

Transition: Lying, heels together and toes out, lift the hips and roll onto the crown of the head, arms crossed.

Easier option: Skip with neck problems; do bridge pose instead.

Different from bridge pose (weight on the head): teacher.

Transition: Lying, hands by the ears, press up; lower with control between.

Easier option: Bridge pose.

Deep backbend: teacher.

Transition: Counterpose after the backbends; then the finishing sequence.

Easier option: Bent knees.

Transition: Vinyasa or Chakrasana (backward roll) to the shoulderstand.

Easier option: Novices: lotus or cross-legged seat and rest only.