Ashtanga Yoga Primary Series

SURYA NAMASKAR : ASHTANGA PRIMARY SERIES

Surya Namaskar, also known as Sun Salutation, is a powerful sequence of 12 yoga postures performed in a flowing, continuous manner. It’s more than just a physical exercise; it’s a practice steeped in symbolism and tradition, often performed at sunrise as a reverent greeting to the sun, the source of life and energy. In the realm of Ashtanga Vinyasa Yoga, the practice of Surya Namaskar A takes on a profound dimension—one that extends beyond the physical postures. At its core, this sequence is a ritual to kindle the sun or fire energy within oneself, igniting a transformative process aimed at heating the body and awakening the dormant, energetic nature that resides within. This blog delves into the informative exploration of how Surya Namaskar A serves as a potent tool in Ashtanga Vinyasa Yoga, shedding light on its role in awakening the inner sun, stoking the flames of vitality, and nurturing the dynamic energy that lies at the heart of this transformative practice

Surya Namaskar (A) – Sun Salutation (A)

Sun Salutation A, also known as Surya Namaskar A, is a powerful sequence of 7 yoga postures that flow together in a graceful dance with 11steps. It’s more than just a physical exercise; it’s a practice steeped in symbolism and tradition, often performed at sunrise as a reverent greeting to the sun, the source of life and energy. While you practice need ujjayi breath which increase heat inside the body which will start to melt toxins thought the swat all come out

1. Samasthiti

2. Urdhva Hastasana

Breath = Inhale
Drishti = Thumbs
Example Instructions = Bring the arms up, press the palms together

3. Standing Forward Bend | Uttanasana

Breath = Inhale
Drishti = 3rd Eye
Example Instructions = Lengthen the spine, lift the Head

4. Four Limbed Staff Pose | Chaturanga Dandasana

Breath = Inhale
Drishti = Nose
Example Instructions = Jump or step back, lower down, feet hip width apart, elbows in beside the ribs, chest broad, fingers spread

5. Upward Facing Dog | Urdhva Mukha Svanasana

Breath = Inhale
Drishti = Upward
Example Instructions = Lift the chest, roll onto the top of the feet, open the shoulders, thighs up off the floor

6. Downward Facing Dog | Adho Mukha Svanasana

Breath = Exhale Stay 5 breaths
Drishti = Navel
Example Instructions = Lift the hips up, roll back onto the feet, press the palms, open the shoulders, send the heels to the ground, bandha engaged.

7. Standing Half Forward Bend | Ardha Uttanasana

Breath = Inhale
Drishti = 3rd Eye
Example Instructions = Bring the feet between the hands, lengthen the spine, look up.

8. Standing Forward Bend | Uttanasana

Breath = Exhale
Drishti = Nose
Example Instructions = Try to touch the chin on the knees.

9. Upward Salute | Urdhva Hastasana (Palm Tree Pose)

Breath = Inhale
Drishti = Thumbs
Example Instructions = Come all the way up with the spine straight, arms up, palms together, look at the thumbs

10. Samasthiti

Breath = Exhale
Drishti = Nose
Example Instructions = Samasthiti

SURYA NAMASKAR B - DYNAMIC JOURNEY IN ADVANCED SUN SALUTATIONS

Surya Namaskar B, or Sun Salutation B, is a more vigorous and advanced flow than its counterpart, Surya Namaskar A. It builds upon the foundation of A by incorporating additional postures and variations, creating a dynamic and invigorating yoga practice.

Here’s a brief overview of the 8 asana with 19 steps postures included in Surya Namaskar B:

1. Samasthiti

Breath = Deep Ujjayi
Drishti = Nose
Example Instructions = Toes together, heels together, weight spread evenly over the feet, lower abdomen pulled in, shoulders rolled back, finger tips pointing to the ground, chin parallel to the floor.

2. Utkatasana : Chair Pose

Breath = Inhale
Drishti = Thumbs
Example Instructions = Bend the knees, bring the arms up, press the palms together.

3. Uttanasana: Standing Forward Fold Pose

Breath = Exhale
Drishti = Nose
Example Instructions = Fold forward, straighten the legs, crown of the head towards the ground, palms by the feet

4. Urdvah Uttanasana

5. Four Limbed Staff Pose | Chaturanga Dandasana

6. Urdvah Mukkha Svanasana | Upward Facing Dog

7. Adho Mukha Svanasana |Downward Facing Dog

8. Virabhadrasana A | Warrior Pose

9. Chaturanga Dandasana

10. Urdvah Mukkha Svanasana

11. Adho Mukha Svanasana |Downward Facing Dog

12. Urdvah Uttanasana

13. Uttanasana: Standing Forward Fold Pose

14. Utkatasana : Chair Pose

15. Samasthiti

Standing Tall: Mastering Ashtanga's Foundation

The Ashtanga Primary Series isn’t just a yoga practice, it’s a physical and mental odyssey. We journey through postures, breath, and focus, forging strength, resilience, and inner peace. And it all begins with the standing postures.

Standing Postures

The Postures in the standing sequence are presented as the final postures, which may not be accessible for Beginners. We will explain how to modify the postures throughout the course.

Modifications and adjustments for each asana are written in the space below.

1. Padangushtasana – Big Toe Posture

Instruction = Hold Posture For 5 Breaths

Padangusthasana (Big Toe Pose): Imagine reaching for the stars, but instead, touching your big toe! This powerful standing pose stretches your hamstrings, calves, and spine, building strength and flexibility while improving balance and posture. It’s like a full-body orchestra of benefits, playing a tune of improved circulation, mental clarity, and stress relief. Grab your big toe (or a strap if you’re just starting), lengthen your spine, and feel the world open up beneath you.

2. Padahastasana (Hands Under Feet Pose)

Padahastasana (Hands Under Feet Pose): From the heights of Padangusthasana, we descend to a grounded oasis. Padahastasana, with your hands firmly planted beneath your feet, is a deep forward fold that massages your internal organs, lengthens your spine, and soothes your nervous system. This pose is like a warm hug from the inside out, calming your mind and releasing tension. Feel your breath deepen, your worries melt away, and your body find its centre.

3. Parivriita Trikonasana – Twisting Triangle Posture

Instruction = Hold Posture For 5 Breaths

Parivritta Trikonasana, also known as Revolved Triangle Pose, is a dazzling asana that combines strength, flexibility, and a deep twist, making it a true gem in any yoga practice. Imagine extending your body into a triangle, then adding a powerful corkscrew rotation – that’s the essence of this pose!

4. Utthita Parsvakonasana – Extended Side Angle Posture

Instruction = Hold Posture For 5 Breaths

Utthita Parsvakonasana, also known as Extended Side Angle Pose, is a powerful asana that stretches and strengthens your entire body, from your fingertips to your heels. Imagine lunging deeply, then opening your chest and ribs towards the ceiling, reaching for the sky with one arm while grounding down with the other. This pose is like a full-body symphony of benefits, leaving you feeling invigorated, flexible, and balanced.

5. Parivriita Parsvakonasana – Twisting Side Angle Posture

Instruction = Hold Posture For 5 Breaths

Parivritta Parsvakonasana, also known as Revolved Side Angle Pose, is a dazzling asana that takes the power and stretch of Utthita Parsvakonasana (Extended Side Angle Pose) and adds a delightful twist, making it a true crown jewel in any yoga practice. Imagine lunging deeply, then reaching one arm towards the ceiling and the other down towards your back foot, twisting your torso like a graceful vine stretching towards the sun. This pose is a whirlwind of benefits, leaving you feeling invigorated, supple, and radiating inner strength.

6. Prasarita Padottanasana – Wide Leg Forward Bend (A –D)

Prasarita Padottanasana, or Wide-Legged Forward Bend, comes in four variations (A-D) offering a progressive stretch for your hamstrings, spine, and hips. Think wide stance, reach for your toes (or blocks!), and fold deeper with each iteration:

(A): A gentle introduction, fold from the hips while keeping your knees slightly bent.

(B): Deeper fold, straighten your front leg and grab your shin or calf if you can.

(C): Advanced step, reach for your big toes with full leg extension, opening your chest and spine.

(D): Intense stretch, grab your big toes and bend your elbows, drawing your head towards your mat.

7. Parsvottanasana – Intense Side Stretch Posture

Parsvottanasana, also known as Intense Side Stretch Pose, isn’t for the faint of heart. But for those willing to explore, it’s a gateway to a symphony of benefits! Imagine standing tall, then folding deeply over one leg, reaching your arm towards your foot like a graceful willow swaying in the breeze. This pose ignites a cascade of stretches and strengthens your body from the ground up.

8.Utthita Hasta Padangushtasana (A-D) Extended Hand To Big Toe Posture

Utthita Hasta Padangusthasana, also known as Extended Hand to Big Toe Pose. It’s not just a pose, it’s an adventure – a series of four variations (A, B, C, and D) that scale a mountain of stretching, strengthening, and balancing challenges, each rewarding you with stunning vistas of inner growth.

9. Ardha Baddha Padmottanasana – Half Bound Lotus Forward Bend

Ardha Baddha Padmottanasana, also known as Half Bound Lotus Forward Bend, is a yoga pose that combines the half lotus pose and the standing forward bend pose. The name comes from the Sanskrit words ardha, meaning “half”, baddha, meaning “bound”, padma, meaning “lotus”, uttana, meaning “intense stretch”, and asana, meaning “pose” or “posture”.

10. Utkatasana – Fierce Posture

Utkatasana, also known as the Chair Pose, is a yoga asana that translates to “Fierce Seat” or “Powerful Pose” in Sanskrit. It’s a fundamental yoga pose that can provide many physical and mental benefits.

11. Virabhadrasana (A)

Virabhadrasana I, also known as Warrior Pose I, is a magnificent standing posture in yoga that embodies inner strength, stability, and grace. It engages multiple muscle groups and offers a multitude of benefits for both your physical and mental well-being.

12. Virabhadrasana (B)

Virabhadrasana B (Warrior II Pose) is a powerful standing yoga pose that builds strength, stability, and focus. Named after Virabhadra, a fierce warrior in Hindu mythology, this pose embodies both grace and power.

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Sitting Postures: Unveiling The Inner Landscape In Ashtanga Yoga

The Ashtanga Primary Series, also known as Yoga Chikitsa, is more than just a sequence of physical postures. It’s a transformative journey inward, where breath, movement, and focus intertwine to cultivate strength, resilience, and inner peace. And after traversing the dynamic landscape of the standing postures, we arrive at the tranquil haven of the sitting postures.

Sitting Postures: – Having passed the dynamic realm of standing postures in Ashtanga Vinyasa yoga, we reach a calmer place: sitting postures. Like a deep exhale followed by a vigorous inhale, these postures symbolize a shift inward, where breath, meditation, and introspection take center stage. Let us see the ways to do all the asanas.

DANDASANA – STAFF POSTURE:-

Sanskrit Name: दण्डासन (Daṇḍāsana)

Meaning: “Staff posture” (Daṇḍa = staff, asana = posture)

Dandasana, or Staff Pose, in Hatha Yoga, aligns the spine like a staff, strengthening the lower back, abdomen, and pelvis. Enhances posture and establishes a strong foundation for overall spinal health

2. PASCHIMOTTANASANA (A-D)– SITTING FORWARD BEND(A-D) :-

Sanskrit Name: पश्चिमोत्तानासन (Paschimottanāsana)

Meaning: “West-stretching posture” (Paschima = west, uttana = intense stretching, asana = posture)

Paschimottanasana, also known as the Seated Forward Bend, is a fundamental seated forward bend posture widely practiced in Hatha yoga. It offers a deep stretch to the hamstrings, spine, and shoulders, providing numerous physical and mental benefits.

3. PURVOTTANASANA – INTENSE EAST STRETCH :-

Sanskrit Name: पुरवोत्तानासन (Purvottanāsana)

Meaning: “East-stretching posture” (Purva = east, uttana = intense stretching, asana = posture)

Purvottanasana, also known as Upward Plank Pose, lives up to its name by providing an intense stretch to the front of the body in an elegant backbend. It’s a powerful posture offering numerous benefits, but demands proper technique and awareness to practice safely.

4. Ardha Baddha Padma Paschimottanasana – Half Bound Lotus Forward Bend

Sanskrit Name: अर्ध बद्ध पद्म पश्चिमोत्तानासन (Ardha Baddha Padma Paścimottanāsana)

Meaning: “Half-bound lotus, west-stretching posture” (Ardha = half, baddha = bound, padma = lotus, paschima = west, uttana = intense stretching, asana = posture)

Ardha Baddha Padma Paschimottanasana, also known as Half Bound Lotus Forward Bend, is an intermediate-level posture combining a seated forward bend with a half lotus leg position. It offers a deep stretch to the hamstrings, spine, hips, and shoulders, along with several other benefits.

5. Trianga Mukhaikapada Paschimottanasana – Three Limbs Facing One Foot Forward Bend

Sanskrit Name: त्रिङ्ग मुखैकपाद पश्चिमोत्तानासन (Triṃga Mukhaikapada Paścimottanāsana)

Meaning: “Three limbs, face-to-one-foot, west-stretching posture” (Triṃga = three limbs, mukha = face, eka = one, pāda = foot, paschima = west, uttana = intense stretching, asana = posture)

Trianga Mukhaikapada Paschimottanasana, also known as One-Leg Folded Forward Bend, is a challenging advanced seated forward bend posture requiring balance, flexibility, and core strength. It engages three areas – feet, knees, and buttocks – hence the name “Trianga” (three limbs).

6. Trianga Mukhaikapada Paschimottanasana – Three Limbs Facing One Foot Forward Bend

Sanskrit Name: त्रिङ्ग मुखैकपाद पश्चिमोत्तानासन (Triṃga Mukhaikapada Paścimottanāsana)

7. NAVASANA – BOAT POSTURE

Sanskrit Name: नवासन (Navāsana)

Meaning: “Boat posture” (Nava = boat,

Navasana, also known as Boat Pose, is a fundamental intermediate balancing posture in Hatha yoga. It resembles a boat floating on water, hence its name, and requires both core strength and balance to hold effectively.

8. BHUJAPIDASANA • SHOULDER PRESSURE POSTURE

Sanskrit Name: भुजपीडासन (Bhujapīḍāsana)

Meaning: “Shoulder pressure posture” (Bhuja = arm, pīḍa = pressure, asana = posture)

Bhujapidasana, also known as Shoulder Pressure Pose, is an advanced arm balance posture in Hatha yoga. It resembles a human pretzel, demanding significant flexibility, strength, and balance to master.

9. KURMASANA • TORTOISE POSTURE

Sanskrit Name: कूर्मासन (Kūrmāsana)

Meaning: “Tortoise posture” (Kūrma = tortoise, asana = posture)

Kurmasana, also known as Tortoise Pose, is a seated forward bend posture in Hatha yoga. Like a tortoise withdrawing into its shell, this pose encourages inward focus and flexibility along the spine and hamstrings.

10. GARBHA PINDASANA • EMBRYO POSTURE

Sanskrit Name: गर्भ पिंडासन (Garbha Piṇḍāsana)

Meaning: “Embryo posture” (Garbha = womb, Piṇḍa = fetus, asana = posture)

Garbha Pindasana, also known as Embryo Pose, is a seated forward bend posture in Hatha yoga. It mimics the position of a fetus in the womb, offering a sense of comfort, security, and deep relaxation.

11. KUKKUTASANA • ROOSTER POSTURE

Sanskrit Name: कुक्कुटासन (Kukkuṭāsana)

Meaning: “Rooster posture” (Kukkuṭa = rooster,

Kukkutasana, also known as Rooster Pose, is an advanced arm-balancing asana in Hatha yoga. It requires significant strength, flexibility, and balance to hold successfully, resembling a rooster standing tall on its feet.

12. BADDHA KONASANA A-B • BOUND ANGLE POSTURE

Sanskrit Name: बद्धकोणासन (baddhakoṇāsana)

Meaning: The name comes from the Sanskrit words:

बद्ध (baddha):meaning “bound,” “tied,” or “knotted”
कोण (koṇa):meaning “angle” or “corner”
आसन (āsana):meaning “posture” or “seat”

Baddha Konasana, also known as Cobbler’s Pose, is a seated posture that offers a gentle yet effective stretch for the inner thighs and hips. It’s often considered a beginner-friendly pose, but variations provide deeper challenges for more experienced practitioners.

14-SUPTA KONASANA A-B • LYING-DOWN ANGLE POSTURE

Sanskrit Names:

Supta Konasana A: सुप्तकोणासन (Supta-koṇa-āsana)
Meaning Breakdown:
- Supta (सुप्त): Reclining, sleeping
- Koṇa (कोण): Angle, corner
- Āsana (आसन): Posture, seat

Supta Konasana, also known as Reclined Angle Pose, is a yoga posture with two variations often referred to as “A” and “B.” Both variations target the inner thighs (adductors) and hamstrings, but with slightly different emphasis.

15. SUPTA PADANGUSTASANA • RECLINING BIG TOE POSTURE

Supta Padangusthasana (शयनाङ्गुष्ठासन), also known as Reclining Big Toe Pose, offers a multifaceted experience for yogis of all levels. Its Sanskrit name breaks down as follows:

शयना (śayana):meaning “lying down” or “reclining”
ङ्गुष्ठ (aṅguṣṭha):meaning “big toe” or “thumb”
आसन (āsana):meaning “posture” or “seat”

16. UBHAYA PADANGUSTHASANA • BOTH BIG TOES POSTURE

Ubhaya Padangusthasana, also known as Double Toe Hold Pose, is a dynamic posture in yoga that challenges your core strength and balance while offering benefits for various body parts. Here’s a brief introduction:

Sanskrit Name and Meaning:

उभय (ubhaya):meaning “both”
पाद (pāda):meaning “foot”
अङ्गुष्ठ (aṅguṣṭha):meaning “big toe”
आसन (āsana):meaning “posture” or “seat”

So, the name translates to “Both Big Toes Posture,” accurately reflecting the position you hold in the pose.

17. Urdhva Mukha Paschimottasana-Upward Facing Full Forward Bend

This known pose, also called Upward-Facing Seated Forward Bend or Upward-Facing Forward Fold, involves sitting with legs together, reaching forward to bend and grab your feet, then lifting your torso while keeping your legs straight. It’s an advanced forward bend and requires flexibility and core strength.

18. SETU BANDHASANA • BRIDGE

Setu Bandhasana, also known as Bridge Pose, is a versatile yoga posture commonly practiced for its numerous benefits. Here’s a brief introduction:

Sanskrit Name & Meaning:

Setu (सेतु):meaning “bridge”
Bandha (बंध):meaning “lock” or “bind”
Asana (आसन):meaning “posture” or “seat”

Therefore, the combined meaning translates to “Bridge Posture,” accurately reflecting the shape formed by your body in the pose.

19. Urdhva Dhanurasana • Upward Bow Posture

Urdhva Dhanurasana, also known as Upward Bow Pose or Wheel Pose, is a challenging yet rewarding backbend posture in yoga. Here’s a brief introduction:

Sanskrit Name and Meaning:

Urdhva (उर्ध्व):meaning “upward”
Dhanu (धनु):meaning “bow”
Asana (आसन):meaning “posture” or “seat”

So, the combined meaning translates to “Upward Bow Posture,” reflecting the body’s shape resembling a bent bow facing upwards.

Unwind And Rejuvenate: The Essential Closing Sequence In Yoga

Every yoga practice culminates in a calming closing sequence designed to gently transition your body and mind from active movement to deep relaxation. This sequence, regardless of the specific series you follow, plays a crucial role in optimizing the benefits of your practice.