Primary Series Chart - Ashtanga Studio Berlin

Primary Series Chart - Ashtanga Studio Berlin

Om
Vande gurunaam chaaranara vinde /
Sandar shita swaatma sukhava bhode /
Nishrey yase jaangalika yamane /
Samsara haala hala moha shantye //
Ashtanga Yoga - The Asanas of the Primary Series
in the tradition of Sri K. Patthabi Jois
Abahu purusha karam /
Shankha chakraasi dharinam /
Sahasra shirasam shvetam /
Pranamaami patanjalim /
Om
Suryanamaskara A (9 Vinyasas)
Samasthiti
ekam (in)
dve (ex)
trini (in)
catvari (ex)
panca (in)
sat (ex) sapta (in)
astau (ex)
nava (in)
samasthit
Suryanamaskara B (17 vinyasas)
Samasthiti ekam (in)
dve (ex)
dasa (ex)
trini (in)
ekadasa (in)
catvari (ex)
panca (in)
dvadasa (ex)
sat (ex)
trayodasa (in)
sapta (in)
caturdasa (ex) astau (ex)
pancadasa(in)
nava (in)
sodasa (ex)
saptadasa(in)
Samasthiti
Standing Sequence:
Padangusthasana
Padahastasana
Trikonasana
Parivritta Trikonasana
Parshvakonasana
Prasarita Padottanasana D Parshvottanasana
Utthita Hasta Padangusthasana
Parivritta Parshvakonasana
Ardha Baddha
Padmottanasana
Utkatasana
Prasarita Padottanasana A
Virabhadrasana I B
C
Virabhadrasana II
From here you are going to start the Asanas of the Primary Series,
each Asana is conjoined to the next with Vinyasa.
Vinyasa :
inhale exhale
inhale
exhale
inhale
Ashtanga Studio Berlin
Primary Series-Yoga Chikitsa
Dandasana
Paschimottanasana A
B
C Purvattanasana
Ardha Baddha Padma Triang Mukha-Eka-Pada Janu Shirsasana A
B
Navasana
Bhujapidasana
C
Kurmasana Marichyasana A
Supta Kurmasana
B
Garbha Pindasana
Upavishta Konasana
Supta Konasana Supta Padangusthasana C
Kukkutasana
D
Badha Konasana A
Ubhaya
Padangusthasana
Urdhva Mukha
Paschimottanasana
B
Setu Bandhasana
Finishing Sequence:
Urdhva Dhanurasana
Paschimottanasana
Mathsyasana Parvataasana
Salamba Sarvangasana Uttana Padasana
Chin Mudra
Shirsasana Utplutihih
This chart is dedicated to my teachers Manju P. Jois and
Nancy Gilgoff with greatfullness for their ongoing teaching and
support.
Andrea Lutz, Ashtanga Studio Berlin
Halasana Karnapidasana
Balasana Savasana
Urdhva Padmasana Badha Padmasana Pindasana
Yoga Mudra
Om
Svasti praja bhyaha
pari pala yantam
Nya yena margena mahi mahishaha
Go brahmanebhyaha shubamastu nityam
Lokah samastah sukhino bhavantu
Om shanti shanti shanti
Om
Ashtanga Studio Berlin