Primary Series of Ashtanga Yoga

in #yoga7 years ago (edited)

Good day, Steemians!


Yoga is 99% practice and 1% theory. -- Pattabhi Jois


If you want to get into a daily movement-based yoga practice, PRIMARY SERIES is as good a place as any to begin.

Primary series is also called Yoga Chikitsa, which is Sanskrit for yoga therapy.

Once you get the hang of it, you recognize the pattern: each session starts with a warm up of sun salutations A & B, move into standing poses, then seated, then inversions, backbends, and finishing poses. Traditionally, it is always the same sequence of poses.

Primary series is a routine that comes from ashtanga yoga, which is a highly disciplined, structured practice with plenty of solar, masculine energy. 

This can be sweet: the hatha (movement based) practice programs muscle memory so the mind can chill out already, or it can be challenging: the same series of poses every day can get boring, plus the high strain of a few repetitive motions may cause injury if alignments are overlooked. 

It's all in perspective. There's much more to ashtanga than the asanas (= poses) of course, but they can be a great way to begin your study & application of the other aspects of this 8 limbed practice

This is primary series:


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Every movement is tied to an inhalation or exhalation; the breath carries the practice! And of course, there are numerous techniques for engaging the breath as well, but that's a different post.

Vinyasas (= half series = essentially a sun salutation) serve as transitions between each and every pose; classically, a vinyasa is performed even for switching sides from right to left for the same pose.



Primary series is often done in Mysore style, so named for the city of Mysore, India, where Pattabhi Jois taught. This is like an individual practice done in a group setting; everyone is moving through the routine at their own breath's pace. There is no single instructor to follow, and only the sound of breathing fills the room. This feels very natural to me; I'm not a fan of every person doing the same movements at the same pace, which is what you find in almost all Western yoga classes. 

I believe the "teacher" is there to encourage proper alignments and to show the "student" how to develop a sustainable self-practice. Truly, the individual is the most important person in a yoga practice, and it is up to them to tune into their own breath and ability, instead of a "leader" telling them what to do.

As the yogi/yogini becomes more capable and confident in their own abilities, they can advance through second series (Nadi Shodana = nerve cleansing), and advanced series A, B, C, and D (also called Sthira Bhaga = divine grace)...or whatever! You're free to do whatever you want, whenever you want! 

Yoga's super radical in that it teaches the yogi how to feel and harness his own power - feel free to give your body exactly what it needs each and every day! You may favor hip openers as part of your seated series over twists some days, or vice versa. There's no right or wrong way to move if it makes you feel good!!

I find it extremely beneficial to return to the familiarity of classic primary series if I'm feeling resistant to a daily asana practice.


Discipline is remembering what you want. -- David Campbell


I hope this inspires and motivates you to care for your body, mind, and spirit - you totally deserve it! 







💛 Sara! 

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Besides it's obvious benefits for the mind, a lot of people have told me that yoga is a great way to get in shape physically as well.

Yes! I was very surprised how physically challenge a practice could be when I started yoga many years ago and definitely testify that it is a great physical, mental, emotional, and spiritual exercise!!

HEY! So nice post. I follow you right now. @saramiller

I am new in steemit and don´t know much people whit post about yoga in spanish, moreover I dont know some names os the poses in yoga. Maybe you wuold see my post and tell me what you think. :)
Sorry, my inglsh is too bad...

Up-vote.
See you and thanks. Chao. @ricojosue

GUYS and girls remember it is very important to follow proper technique and breathing procedure. Knowledge of right postures and inhaling and exhaling is extremely critical and important or you can damage your body.
Kindly pay attention to moves and teacher's instructions . infact I suggest if you are new to this first just watch it a few times and carefully listen to instructions and rhythm of movements and breathing pattern and understand. Then only physically practice. @saramiller

Thanks for your comment @slayer10, but I disagree.

Knowledge of alignments and breathing techniques can definitely take your practice to new heights, but there is nothing prohibiting anyone from giving it a shot whenever they want! You're still going to get a TON out of trying, even if you don't know "proper procedure".

I believe that everything is energy, and what happens in the physical world will demonstrate exactly where a person is vibing. If someone is scared of hurting themselves, they're more likely to hurt themselves. If they're stressing about "Is this right? Is this wrong?", then the judgment itself does way more damage than contorting the physical body a little bit wonky.

That said, it's VITAL to tune into oneself! You have to notice if there is pain; you have to pay attention to when something feels "off". You have to be humble enough to recognize if you truly are not strong or coordinated enough to do something, and be really real about it - don't be stupid enough to put yourself in danger!

It's great to learn from thousands of years of experience and wisdom, but it's not hard or scary to start or do yoga. There is no limitation. There are no definitions, conditions, or restrictions except what we make up in our minds.

Breath is incredibly important for focus, and stance, even in martial arts. It's also the root faculty in the healing practice of Meditation. Great mention.

Breath is way more fundamental than any of these moves! There is nothing that will not be improved by a deep, conscious breath.

I think injuries are part of the journey, some have to learn it the hard way, and I think there is no yogateacher who didn’t went through injuries, be it out of overconfidence, not being attentive enough, not patient enough or just having a bad day.

Yoga is my life.

my husband does yoga every morning and has for many years... keeps him in shape and out of pain

Proper posture is must to hv complete benefits...
@saramiller gratt post👍

I agree 100%. Yoga is practice... in & out of the mat. Great Post :)

sports that make life seem long @sarammiler

To your health!!

this series apart from being very fun tambein also offers a healthy benefit, improves the functions of the main organs, additionally to that it considerably reduces the fat located in areas such as the abdomen and legs, but the main purpose is to prepare you to start getting to know you better and To know who you are

Great Post, thank you for the insight.

You're welcome!