Ashtanga Yoga (Primary Series)
61 poses · practiced as a fixed sequence, in this order · advanced friendly
Ashtanga is a fixed, breath-counted sequence practiced the same way every time. The Primary Series — Yoga Chikitsa — is its foundation: sun salutations, a standing sequence, a long run of seated forward folds and hip work, and a finishing sequence of backbends and inversions. You learn it pose by pose, adding the next only when the previous one is steady.
The engine of the practice is the vinyasa count: every movement is paired with an ujjayi breath, and between seated poses you repeat a short connecting flow. That structure makes Ashtanga demanding — a full Primary Series takes around 90 minutes — but also meditative, because the sequence never asks you to decide what comes next.
You don't need to practice the whole series to benefit. Traditional Mysore-style classes expect exactly the opposite: you practice the portion you know, at your own breath pace, and stop at your current edge.
What it's like
- · Fixed sequence, learned progressively pose by pose
- · Breath-led: one movement per ujjayi breath, connecting vinyasas between poses
- · Athletic and sweaty — expect strength work, not just stretching
- · Traditionally practiced 5–6 mornings a week, Mysore style
- · No props in the traditional method; use them anyway while learning
Good for
- ✓ People who want a structured, self-led daily practice
- ✓ Practitioners drawn to discipline and repetition
- ✓ Anyone plateauing in drop-in classes who wants a long-term project
- ✓ Not the gentlest start — absolute beginners may prefer Hatha first
The complete Ashtanga sequence
Sun Salutation A (Surya Namaskara A)
- 1Samasthiti= Mountain Pose
The starting and ending point of every salutation.
- 2Upward SaluteUrdhva Hastasana
Inhale, arms overhead, gaze to the thumbs.
- 3Standing Forward FoldUttanasana
Exhale, fold; counted as Uttanasana A.
- 4Halfway LiftArdha Uttanasana
Inhale, flat back; counted as Uttanasana B.
- 5Four-Limbed Staff PoseChaturanga Dandasana
Exhale, jump or step back and lower to Chaturanga.
- 6Upward-Facing DogUrdhva Mukha Svanasana
Inhale, roll over the toes, open the chest.
- 7Downward-Facing DogAdho Mukha Svanasana
Exhale and hold for five breaths — the only held pose in the salutation.
Sun Salutation B (Surya Namaskara B)
- 8Utkatasana= Chair Pose
Salutation B opens and closes with Chair instead of Mountain alone.
- 9Standing Forward FoldUttanasana
- 10Halfway LiftArdha Uttanasana
- 11Four-Limbed Staff PoseChaturanga Dandasana
- 12Upward-Facing DogUrdhva Mukha Svanasana
- 13Downward-Facing DogAdho Mukha Svanasana
- 14Warrior IVirabhadrasana I
Added on both sides mid-flow, each entered from Downward Dog.
Standing sequence
- 15Padangusthasana= Big Toe Pose
- 16Pada Hastasana= Hand-Under-Foot Pose
- 17Utthita Trikonasana= Triangle Pose
- 18Parivrtta Trikonasana= Revolved Triangle
- 19Utthita Parsvakonasana= Extended Side Angle
- 20Parivrtta Parsvakonasana= Revolved Side Angle
- 21Prasarita Padottanasana= Wide-Legged Forward Fold
Four variations, A through D, each held five breaths.
- 22Parsvottanasana= Pyramid Pose
Traditionally with hands in reverse prayer behind the back.
- 23Utthita Hasta Padangusthasana= Extended Hand-to-Big-Toe
- 24Ardha Baddha Padmottanasana= Half-Bound-Lotus Standing Forward Fold
- 25Utkatasana= Chair Pose
Entered from a Sun Salutation, exited through a vinyasa.
- 26Virabhadrasana A= Warrior I
- 27Virabhadrasana B= Warrior II
The last standing pose before the seated sequence.
Seated sequence
- 28Dandasana= Staff Pose
The seated equivalent of Mountain; the count returns here between poses.
- 29Paschimottanasana= Seated Forward Fold
Three grips — fingers to toes, hands over feet, wrist bind.
- 30Purvottanasana= Upward Plank Pose
The counter-pose to the first forward fold.
- 31Ardha Baddha Padma Paschimottanasana= Half-Bound-Lotus Seated Forward Fold
- 32Trianga Mukhaikapada Paschimottanasana= Three-Limbed Forward Fold
- 33Janu Sirsasana= Head-to-Knee Pose
Three variations, A through C.
- 34Marichyasana= Marichi's Pose
Four variations, A through D; C and D are bound twists.
- 35Navasana= Boat Pose
Repeated five times, with a lift-up between each round.
- 36Bhujapidasana= Shoulder-Pressing Pose
- 37Kurmasana= Tortoise Pose
Followed immediately by Supta Kurmasana, the bound sleeping tortoise.
- 38Garbha Pindasana= Embryo Pose
Rolling nine times in a circle on the spine.
- 39Kukkutasana= Rooster Pose
The lift straight out of Garbha Pindasana.
- 40Baddha Konasana= Bound Angle Pose
Variations A and B.
- 41Upavistha Konasana= Wide-Angle Seated Forward Fold
Variations A and B — folded, then balanced.
- 42Supta Konasana= Reclining Angle Pose
- 43Supta Padangusthasana= Reclining Hand-to-Big-Toe
- 44Ubhaya Padangusthasana= Both-Big-Toes Pose
- 45Urdhva Mukha Paschimottanasana= Upward-Facing Forward Fold
- 46Setu Bandhasana= Bridge Pose
The traditional Ashtanga neck-bridge; modern classes often substitute standard Bridge Pose.
Finishing sequence
- 47Urdhva Dhanurasana= Wheel Pose
Traditionally three rounds.
- 48Paschimottanasana= Seated Forward Fold
A long closing fold to counter the backbends.
- 49Salamba Sarvangasana= Supported Shoulderstand
The start of the closing inversion set — hold up to 25 breaths.
- 50Halasana= Plow Pose
- 51Karnapidasana= Ear-Pressure Pose
- 52Urdhva Padmasana= Upward Lotus
- 53Pindasana= Embryo in Shoulderstand
- 54Matsyasana= Fish Pose
- 55Uttana Padasana= Extended-Leg Fish
- 56Sirsasana= Supported Headstand
Held long, followed by a half-bend balance (Urdhva Dandasana).
- 57Balasana= Child's Pose
The rest after Headstand.
- 58Baddha Padmasana= Bound Lotus
With the Yoga Mudra forward fold.
- 59Padmasana= Lotus Pose
Held with steady breath toward the end of practice.
- 60Utplutih (Tolasana)= Scale Pose
The final effort: lift the whole seated body for ten breaths.
- 61Sukhasana rest / Savasana= Corpse Pose
Take rest — the traditional close.
Take this sequence off-screen
The Ashtanga Primary Series Deck — the whole primary series in your hands, pose by pose.
How Ashtanga compares
Head-to-head against other styles, counted on the actual pose canon of each.
Explore more
Every pose above links to full step-by-step instructions, or browse the complete pose library and all styles.