Ashtanga Yoga – The Primary Series*
Yoga Chikitsa (Yoga therapy)
- _ Dandasana (staff posture)
- _ Paschimottanasana A, B, C (Western intense stretch)
- ardha (half) vinyasa (AV)
- _ Purvottanasana (Eastern intense stretch)
- ardha vinyasa
- Ardha Baddha Padma Paschimottanasana: right, AV, left, AV (half bound lotus Western intense stretch)
- _ Trianga Mukhaikapada Paschimottanasana: right, AV, left, AV (three limbs face one foot Western intense stretch)
- _ Janu Sirsasana A: right, AV, left, AV (head to knee posture)
- _ Janu Sirsasana B: right, AV, left, AV
- _ Janu Sirsasana C: right, AV, left, AV
- _ Marichiyasana A: right, AV, left, AV (posture dedicated to the sage Marichi)
- _ Marichiyasana B: right, AV, left, AV
- _ Marichiyasana C: right, AV, left, AV
- _ Marichiyasana D: right, AV, left, AV
- _ Navasana: 5 times (boat pose)
- ardha vinyasa
- _ Bhujapidasana (arm pressure posture)
- ardha vinyasa
- _ Kurmasana (tortoise posture)
- _ Supta Kurmasana (sleeping tortoise posture)
- come up into Tittibhasana (A) then ardha vinyasa
- _ Garbha Pindasana: roll 9 times (womb embryo posture)
- _ Kukkutasana (cock/rooster posture)
- ardha vinyasa
- _ Baddha Konasana (bound angle posture)
- ardha vinyasa
- _ Upavishta Konasana (seated angle posture)
- ardha vinyasa
- _ Supta Konasana (sleeping angle posture)
- ardha vinyasa
- _ Supta Padangusthasana A,B,C on right; A,B,C on left (sleeping big toe posture)
- Chakrasana (circle)
- _ Ubhaya Padangusthasana (both big toes posture)
- ardha vinyasa
- _ Urdhva Mukha Paschimottanasana (upward facing Western intense stretch)
- ardha vinyasa
- _ Setu Bandhasana (bridge)
* Spellings and translations following David Swenson’s Ashtanga Yoga: The Practice Manual