Ashtanga Yoga, as taught by Pattabhi Jois, consists of six series of yoga postures ranging from beginner to advanced. Ashtanga yoga series (primary, intermediate, and four advanced series) prescribed a sequence of poses and is taught in a similar manner throughout the world. Traditionally all series end with the same finishing sequence. When you master one pose, you can move on to the next one.
Quick Summary
The Ashtanga Yoga Primary Series, known in Sanskrit as Yoga Chikitsa (Yoga Therapy or Yoga for Health), is a foundational, highly disciplined sequence of 41 asanas designed to realign the spine, detoxify the body, and build strength, flexibility, and stamina. Taught traditionally in the Mysore style as structured by K. Pattabhi Jois, it acts as the basis for five subsequent advanced series. The practice is dynamic and challenging—taking at least 90 minutes to complete—and is systematically ordered into opening mantras, standing poses, seated poses, a finishing sequence of inversions, and a concluding closing chant.
Table of Contents
- What is Primary Series in Ashtanga Yoga?
- Ashtanga Yoga Primary Series Sequence
- The Benefits of the Primary Series of Ashtanga Yoga
- Conclusion
- Frequently Asked Questions (FAQ)
Six Ashtanga Yoga Series Are
- Primary Ashtanga Yoga Series: Yoga Chikitsa, Yoga for Health or Yoga Therapy
- Intermediate Ashtanga Yoga Series: Nadi Shodhana, Nerve Purifier (also known as the second series)
- Advanced Ashtanga Yoga Series: Steady Run, Power Concentration
- Advanced A, or Third Series
- Advanced B, or Fourth Series
- Advanced C, or Fifth Series
- Advanced D, or Sixth Series
Keep going and breathing for a challenging Ashtanga Yoga Series.
There were originally four series on the Ashtanga yoga: Primary, Intermediate, Advanced A, and Advanced B. The fifth series was the “Rishi series”, which Pattabhi Jois said could be done once a practitioner had “mastered” these four.
What is Primary Series in Ashtanga Yoga?
The Sanskrit name for the Ashtanga Yoga Primary Series is “Yoga Chikitsa ” because the asanas in this series have therapeutic effects on the body and mind. This is the basic practice of Ashtanga yoga in which various asanas are practiced in a systematic manner. It is the basis of all subsequent series of 41 asanas.
The primary Ashtanga yoga sequence is called Vinyasa. Vinyasas are the flow sequences of each of the twinning movements. seat with the next. Also, modern Vinyasa yoga coordinates the breath with the Vinyasa transition movements between asanas.
It is this series that is learned first, the first, and is considered the basis of the remaining five Ashtanga Vinyasa Series. However, it is the most difficult to perform.
Traditionally Primary Series is always practiced in a specific sequence and taught in the Mysore style, with the teacher giving them a new pose when they feel they are ready.
The yoga asana that forms the Ashtanga yoga primary series is excellent for promoting emotional, energetic, and spiritual healing. Although Ashtanga can make you fit, it has its origins in a deep spiritual practice with enlightenment as to its origin.
The primary series begins with a forward bend, then incorporates poses such as twists and hip openers, with a vinyasa between each asana. You use consistent yoga poses and an engaged core as you stretch, stretch and strengthen the pecs, quads, hamstrings, spine, abs, calves, shoulders, wrists, and ankles. The series is a full-body, dynamic workout.
Ashtanga Yoga Primary Series Sequence
There are four types of poses in the primary series of Ashtanga yoga. They are standing, sitting, a final sequence, and the last three asanas. Each session begins with five rounds of Surya Namaskar A and Surya Namaskar B.
The primary series ends with three postures, consisting of 49 asanas and 35 vinyasas.
Opening mantra in primary series sequence
Ashtanga Yoga Primary Series Sequence starts with an opening mantra:
Om
Vande Gurunam Charanaravinde
Sandarshita Svatma Sukava Bodhe
Nih Sreyase Jangalikayamane
Samsara Halahala Mohashantyai
Abahu Purushakaram
Shankhacakrsi Dharinam
Sahasra Sirasam Svetam
Pranamami Patanjalim
Om
After chanting this mantra you will start with Surya Namaskar A and B that are performed 5 times.
STANDING POSES SEQUENCE
The standing pose section begins with two forward folds, Big Toe Pose and Hands Under Foot Pose (Padahastasana ). Your Drishti (gaze point) will be on the nose during asanas.
After this, the pose will be promoted with a triangle pose. Move through Triangle, Revolving Triangle, Extended Side Angle, and Revolving Side Angle. You will perform with two further folds. Wide-legged forward fold and side intense stretch.
You’ll continue your journey further with some standing balance poses, extended hand-to-big toe pose (Utthita Hasta Padangusthasana), and half-bound Lotus intense stretches. Note that each mudra will be performed on both the left and right sides.
Vinyasa is then added intermittently. They begin before and after your Utkatasana, commonly known as chair pose. Proceed through Warrior pose 1 and 2.
SITTING POSES SEQUENCE
After the standing posture, you will now be doing the sitting posture. The sitting posture segment begins with Dandasana, Staff Pose. This sequence will go on to complete some variations of Paschimottanasana (Seated Forward Bend) and Purvottanasana (Upward Plank Pose). After these folding and twisting, you will practice the Head to Forwarding knee bend and the four versions of Marichyasana (the pose dedicated to Sage Marichi).
Now there is Navasana, boat pose, five times. This part of the primary series is followed by a few sets of difficult asanas. You move into a more challenging asana Arm pressure pose ( Crow Pose) or (Bhujapidasana ), Tortoise pose (Kurmasana), Sleeping tortoise pose, The embryo in the womb pose (Garbhasana) or (Garbha Pindasana), Roster pose (Kukkutasana), and jump backs.
After this, the following family of angle poses is to be performed 3 times.
- Bound angle pose
- Seated angle pose
- Sleeping angle pose
Complete a few reclined poses in this category before moving on to the finishing sequence.
- Lateral sleeping thumb to foot pose (Supta Padangushtasana)
- Both thumbs to feet pose (Ubhaya Padangushtasana)
- Upward facing forward stretch pose (Urdhva Mukha Paschimattanasana)
- Bridge pose (Setu Bandhasana)
- Elevated bow pose (Urdhva Dhanurasana)
- West-Back (extended-intense) stretching pose (Paschimattanasana)
FINISHING POSES SEQUENCE
The nine poses make up the closing sequence of the primary series. The ending inversions encourage you to breathe more and increase blood circulation in the body.
It begins with Salamba Sarvangasana (Shoulder Stand) and then ends with the following asanas in fluidity.
- Plow Pose (Halasana)
- Ear pressure pose (Karnapidasana)
- Elevated lotus pose (Urdhva Padmasana)
- Embryo pose (Pindasana)
- Fish pose (Matsyasana)
- Extended foot pose (Uttana Padasana)
- Head standing pose (Shirshasana)
- Upward staff Head Stand
- Child’s Pose (Balasana)
- Bound lotus pose (Baddha Padmasana)
THE LAST THREE POSES SEQUENCE
In the last three asanas, you will enter a state of calm
- Yoga Mudra (Yoga gesture)
- Lotus Pose (Padmasana)
- Lifted Lotus or Sprung up (Uth Pluthi (Tolasana))
Closening mantra
The class will end by chanting the Ashtanga Yoga Mantra.
Om
Svasthi Praja Bhyaha Pari Pala Yantam
Nya Yena Margena Mahim Mahishaha
Go Brahmanebhyaha Shubamastu Nityam
Lokah Samastah Sukhino Bhavantu
Om Shanti Shanti Shantihi
The Benefits of the Primary Series of Ashtanga Yoga
Although the practice of Ashtanga yoga is quite challenging, it is also one of the most adaptable. It has many benefits, includeing.
- Improved flexibility, balance, and strength
- Increased muscle tone
- Improved cardiovascular fitness
- Remove stiffness/tightness
- Reduced stress, dipression, and anxiety
- detoxify the nervous system
- Enhanced concentration, confidence, willpower, and mind-body awareness
- Detox the Nadis
- Lower blood pressure
- Clear the chakras
Although Ashtanga can make you fit, it has its origins in a deep spiritual practice with enlightenment as its origin.
Conclusion
Derived from the ancient “Patanjali Yoga Sutras” and popularized by K. Pattabhi Jois, the Ashtanga Yoga Primary Series serves as a rigorous but deeply rewarding spiritual and physical discipline. By maintaining the traditional, unchanging order of its 49 asanas and 35 vinyasas, practitioners can systematically detoxify their physical body, quiet the mind, and establish the steady foundation required to safely progress toward advanced yoga series.
FAQ
The Sanskrit name is Yoga Chikitsa, which translates to “Yoga for Health” or “Yoga Therapy” because the asanas provide therapeutic effects for both the body and mind.
There are six series in total: the Primary Series, the Intermediate Series (Nadi Shodhana), and four Advanced Series (Advanced A, B, C, and D).
A full session begins with an opening mantra followed by 5 rounds each of Surya Namaskar A and B. It then moves through standing poses, seated poses, a finishing sequence of 9 poses (including inversions), the last three grounding postures, and concludes with a closing mantra.
The full primary series is a dynamic, full-body workout that requires dedication and patience, taking at least 90 minutes to perform.
Benefits include improved flexibility, balance, cardiovascular fitness, and muscle tone. It also helps remove stiffness, lower blood pressure, reduce stress and anxiety, clear the chakras, and detoxify the nervous system and Nadis.
