Ashtanga Vinyasa Yoga Primary SeriesYoga Chikitsa (योग चिकित्सा, Yoga Cikitsā) is the Sanksrit (संक्सृत्, Saṁksr̥t) name for the primary series and it can be translated as Yoga Therapy. Ashtanga yoga primary series is supposed to purify and heal the body. This is the sequence of the Ashtanga astaught by Pattabhi Jois.Primary series is the first and base for all following series. You might think it will be the easiest one but it is the most difficult of the six. It is the series that is first learned and this is when you starting to get familiar with the Vinyasa system and developing a practice. In the following series, we start integrating new postures in the system that you're now familiar with.Opening MantraOm Vande gurunaam chaaranara vinde /Sandar shita swaatma sukhava bhode /Nishrey yase jaangalika yamane /Samsara haala hala moha shantye /Abahu purusha karam /Shankha chakraasi dharinam /Sahasra shirasam shvetam /Pranamaami patanjalim /OmSurya Namaskar A (9 Vinyasas) 5 timesSamasthiti (Same Stance) Exhale- Gaze at the tip of the Nose (Rechaka/Nasagra Drishti)1 Ekam. Tadasana (Mountain) Inhale- Gaze at Thumbs (Puraka/Hastagrai Drishti)2 Dve. Uttanasana (Intense)- Exhale- Gaze at the tip of the Nose (Rechaka/Nasagra Drishti)3 Trini. Ardha Uttanasana (Half Intensity)- Inhale- Gaze between Eyebrows (Puraka/Broomadhya Drishti)4 Chatvari. Chaturanga Dandasana (Four-Limbed Staff)- Exhale- Gaze at the tip of the Nose (Rechaka/Nasagra)5 Pancha. Urdhva Mukha Svanasana (Upward Facing Dog)- Inhale- Gaze between Eyebrows (Puraka/Broomadhya Drishti)6 Shat. Adho Mukha Svanasana (Downward-Facing Dog) Exhale and Stay for Five Breaths- Gaze at Navel (Rechaka/Nabi Chakra Drishti)7 Sapta. Ardha Uttanasana (Half Intensity)- Inhale-Gaze between Eyebrows (Puraka/Broomadhya Drishti)8 Ashtau. Uttanasana (Intensity)- Exhale- Gaze at the tip of the Nose (Rechaka/Nasagra Drishti)9 Nava. Tadasana (Mountain)- Inhale- Gaze at Thumbs (Puraka/Hastagrai Drishti)10. Samasthiti (Even Stance)- Exhale- Gaze at the tip of the Nose (Rechaka/Nasagra Drishti)Surya Namaskar B (17 VinyasasSamasthiti (Even Stance) Exhale-Nose (Rechaka / Nasagra)1 Ekam. Utkatasana (Fierce) Inhale-Third Eye (Puraka / Broomadhya)2 Dve. Uttanasana (Intensity) Exhale-Nose (Rechaka / Nasagra)3 Trini. Ardha Uttanasana (Half Intensity) Inhale-Third Eye (Puraka / Broomadhya)4 Chatvari. Chaturanga Dandasana (Four-Limbed Staff) Exhale-Nose (Rechaka / Nasagra)5 Pancha. Urdhva Mukha Svanasana (Upward Facing Dog) Inhale-Third Eye (Puraka / Broomadhya)6 Shat. Adho Mukha Svanasana (Downward-Facing Dog) Exhale-Navel (Rechaka / Nabi Chakra)7 Sapta. Virabhadrasana One, Right Foot forward (Warrior One) Inhale-Third Eye (Puraka/Broomadhya)8 Ashtau. Chaturanga Dandasana (Four-Limbed Staff) Exhale-Nose (Rechaka / Nasagra)9 Nava. Urdhva Mukha Svanasana (Upward Facing Dog) Inhale-Third Eye (Puraka / Broomadhya)10 Dasa. Adho Mukha Svanasana (Downward-Facing Dog) Exhale-Navel (Rechaka / Nabi Chakra)11 Ekadasa. Virabhadrasana One, Left Foot forward (Warrior One) Inhale-Third Eye (Puraka / Broomadhya)12 Dvadasa. Chaturanga Dandasana (Four Armed Staff) Exhale-Nose (Rechaka / Nasagra)13 Trayodasa. Urdhva Mukha Svanasana (Upward Facing Dog) Inhale-Third Eye (Puraka / Broomadhya)14 Chaturdasa. Adho Mukha Svanasana (Downward-Facing Dog) Exhale-Navel (Rechaka / Nabi Chakra) Stay for Five Breaths15 Panchadasa. Ardha Uttanasana (Half Intensity) Inhale-Third Eye (Puraka / Broomadhya)16 Sodasa. Uttanasana (Intensity) Exhale-Nose (Rechaka / Nasagra)17 Saptadasa. Utkatasana (Fierce) Inhale-Third Eye (Puraka / Broomadhya)Samasthiti (Even Stance) Exhale-Nose (Rechaka / Nasagra)STANDING POSTURESStanding poses should be held for Five Breaths unless otherwise noted.Padangushtasana (Big Toe pose) Nasagra/NosePadahastasana (Hands to feet pose) Nasagra/NoseUtthita Trikonasana (extended Triangle) Hastagrai/ Hand2nd Side Utthita TrikonasanaParivritta Trikonasana (Revolved Triangle) Hastagrai/Hand2nd Side Parivritta TrikonasanaUtthita Parshvakonasana (Intense Side Angle Position) Hastagrai/Hand2nd Side Utthita ParshvakonasanaParivritta Parshvakonasana (Revolved Side Angle) Hastagrai/Hand2nd Side Parivritta ParshvakonasanaPrasarita Padottanasana A (Extended Intense Wide Leg) Nasagra/NosePrasarita Padottanasana B (Extended Intense Wide Leg) Nasagra/NosePrasarita Padottanasana C (Extended Intense Wide Leg) Nasagra/NosePrasarita Padottanasana D (Extended Intense Wide Leg) Nasagra/NoseParshvottanasana (Intense Flank Stretch) Nasagra/Nose2nd Side ParshvottanasanaUtthita Hasta Padangusthasana A ( Intense Hand to Big Toe) Padhayoragrai/FootUtthita Hasta Padangusthasana B (Parsva Drishti/Far Left)Utthita Hasta Padangusthasana C (Padhayoragrai/Foot)Utthita Hasta Padangusthasana D (Padhayoragrai/Foot)2nd side Utthita Hasta Padangusthasana A ( Intense Hand to Big Toe) Padhayoragrai/Foot2nd side Utthita Hasta Padangusthasana B (Parsva Drishti/Far Right)2nd side Utthita Hasta Padangusthasana C (Padhayoragrai/Foot)2nd side Utthita Hasta Padangusthasana D (Padhayoragrai/Foot)Ardha Baddha Padmottanasana (Half Bound Lotus Intensity) Nasagra/Nose2nd Side Ardha Baddha PadmottanasanaVinyasaUtkatasana (Fierce) Angustha Ma Dyai/ ThumbsVinyasaVirabhadrasana Two, Right Foot Forward (Warrior Two) Hand/HastagraiVirabhadrasana Two (Warrior Two) Left SideVinyasaSEATED POSTURESDandasana (Staff) Nose/NasagraPascimottanasana A, B (Intense West Stretch) Padhayoragrai/FeetVinyasaPurvatanasana (Intense East Stretch) Nasagra/NoseVinyasaArdha Baddha Padma Paschimottanasana (Half Bound Lotus Intense Stretch of the West) Padhayoragrai/FootVinyasa2nd Side Ardha Baddha Padma PaschimottanasanaVinyasaTiriangmukhaikapada Paschimattanasana (Transverse Face One Foot Intense Stretch of the West) Padhayoragrai/FootVinyasa2nd Side Tiriangmukhaikapada PaschimattanasanaVinyasaJanu Sirsasana A (Head beyond Knee) Padhayoragrai/FootVinyasa2nd Side Janu SirsasanaAVinyasaJanu SirsasanaB (Heel Under Perineum) Padhayoragrai/FootVinyasa2nd Side Janu Sirsasana BVinyasaJanu SirsasanaC (Toes of the Bent Leg Curled Under) Padhayoragrai/FootVinyasa2nd Side Janu SirsasanaCVinyasaMarichasana A (First Position Honoring Sage Marichi) Padhayoragrai/FootVinyasa2nd Side Marichasana AVinyasaMarichasana B (Foot In Half Lotus Honoring Sage Marichi) Nasagra/NoseVinyasa2nd Side Marichasana BVinyasaMarichasana C (Twist to the Right) Parsva Drishti /Gaze RightVinyasa2nd Side Marichasana C (Parsva Drishti /Gaze Left)VinyasaMarichasana D (Foot in Half Lotus, Twisting to the Right) Parsva Drishti /Far RightVinyasa2nd Side Marichasana D (Parsva Drishti /Far Left)VinyasaNavasana with lifting into handstands, Five Times (Full Boat pose, Swinging to Upward Tree) Nasagra/NoseVinyasaBhujapidasana A, One Breath (Shoulder Pressure Arm Balance) Nasagra/NoseBhujapidasana B (Feet Tucked Behind Hands, Chin on Floor) Five Breaths (Nasagra/Nose)Tittibhasana, One Breath (Firefly) Nasagra/NoseBakasana, One Breath (Crane) Nasagra/NoseVinyasa Kurmasana (Tortoise) Ajna Chakra/ Third EyeSupta Kurmasana (Sleeping Tortoise) Ajna Chakra/ Third EyeDwi Pada Shirshasana (Two Feet behind Head Arm Balance) Ajna Chakra/ Third EyeTittibhasana, One Breath (Firefly) Urdhva Drishti/ Gaze to the SkyBakasana, One Breath (Crane) Nasagra/NoseVinyasaGarbha Pindasana (Fetus in the Womb) Nasagra/NoseKukkutasana (Rooster) Nasagra/NoseVinyasaBaddha Konasana (Bound Angle) Nasagra/NoseVinyasaUpavishta Konasana (Seated Wide Angle) Ajna Chakra/Third EyeSupta Konasana (Sleeping Angle) Nasagra/NoseVinyasaSupta Padangushtasna A (Sleeping Big Toe) Padhayoragrai/FootSupta Padangushtasna B (Parsva Drishti /Gaze Far Left)Supta Padangushtasna C (Padhayoragrai/Foot)Chakrasana, One Breath (Rolling Wheel/ Backwards Somersault)Vinyasa2nd Side Supta Padangushtasna A (Sleeping Big Toe) Padhayoragrai/Foot2nd Side Supta Padangushtasna B (Parsva Drishti /Gaze Far Right)2nd Side Supta Padangushtasna C (Sleeping Big Toe) Padhayoragrai/FootVinyasaUbhaya Padangushtasana (Both Big Toes) Nasagra/NoseUrdhva Mukha Paschimattanasana (Upward Facing Intense Stretch of the West) Padhayoragrai/FootVinyasaSetu Bandhasana (Bridge Lock) Nasagra/NoseChakrasana, One Breath (Rolling Wheel�Backwards Somersault Transition)VinyasaThe finishing sequenceUrdhva Dhanurasana Three times (Upward Bow-Backbend) Nasagra/NosePaschimattanasana (Intense Stretch of the West) Padhayoragrai/FootVinyasaSalamba Sarvangasana, Twenty-Five Breaths (Support for All Limbs) Nasagra/NoseHalasana (Plow) Nasagra/NoseKarnapidasana (Ear Pressure) Nasagra/NoseUrdhva Padmasana (Upward Lotus) Nasagra/NosePindasana (Fetus) Nasagra/NoseMatsyasana (Fish) Nasagra/NoseUttana Padasana (Extended Legs) Nasagra/NoseChakrasana, One Breath (Rolling Wheel)VinyasaShirshasana, Twenty-Five Breaths (Head Stand) Nasagra/NoseUrdhva Dandasana in Shirshasana, Five Breaths (Upward Staff Head Stand) Nasagra/NoseBaddha Padmasana (Bound Lotus) 10 breaths Ajna Chakra/Third EyePadmasana, Ten slow Breaths (Lotus) Nasagra/NoseUth Pluthi in Tolasana (Lifted Lotus) Twenty to One Hundred Breaths (Nasagra/Nose)VinyasaShavasana (Corpse posture) rest for Five to Ten Minutes.Closening MantraOmSvasti praja bhyaha Pari pala yantam Nya yena margena mahi mahishaha Go brahmanebhyaha shubamastu nityam Lokah samastah sukhino bhavantu Om shanti shanti shantiOm"Practice yoga andall is coming" Pattabhi JoisBreathing during Ashtanga practiceUjjayi translates as victorious. The chief characteristic of this pranayama is the slight hissing noise created by partially closing the glottis of the throat. Familiar to many yoga practitioners. However, full Ujjayi pranayama is more than just the sound, involving a further technique. Helpful for vata imbalance and very calming to the nervous system.A deep breathing with a sound in and out through the nose. The sound is coming from the back of the throat and the breathUse of Bandhas in AshtangaEnergy locks in the body. These are engaged to help move the prana and heat that you’re creating with your breath through the body to cleanse and detox the nadis (nerve endings) and clear the chakras. The bandhas that are used are Mula bandha ( the root lock), Uddiyana Bandha (the abdominal lock) and Jalandhara Bandha ( the throat lock) If you do all three locks at same time is called Maha Bandha.Drishti - Focus pointsThere are Nine Drishtis, Gazing points:1. Nasagra -Tip of Nose.2. Ajna Chakra/ Broomadhya - Third Eye/Between Eyebrows.3. Nabi Chakra - Navel.4. Hastagrai - Hand. 5. Padhayoragrai - Foot. 6. Parsva Drishti - Far to the Right.7. Parsva Drishti - Far to the Left.8. Angustha Ma Dyai - Thumbs. 9. Urdhva or Antara Drishti - Up to the Sky.Our online coursesGet started with our series of Ashtangayoga that is perfect yoga for beginners. You will learn all Ashtanga yoga poses - Ashtanga Fundamentals withour Ashtanga yoga teacher Sofia Soori. We also have other yoga videos where you can learn the Ashtanga jump back and jump through that you will start with in the primary and intermediate series.Or practice led ashtanga primary series with Sofia - Ashtanga Primary series. Now get started with your yoga practice, roll out your mat for a couple Surya Namaskara (sun salute) continue with some standing poses and you are doing it. You get all the help along the way with our online courses. Remember practice yoga and all is coming.What are the benefits of Ashtanga Yoga?Do your yoga practice and with Ashtanga yoga primary and later intermediate series and you will see benefits from the yoga practiceFor your body - Develops strength and flexibility, tones muscles, lubricates joints, massages internal organs, releases chronic tension, improves circulation and energizes and refreshes, helps with weight loss as well.For your mind - Calms restless thoughts, promotes inner peace, supports mental clarity and promotes self-awareness.For your spirit - Invites deep stillness encourages self-acceptance, honors inner wisdom.
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