Discover the Power of Ashtanga Yoga: An Overview of the Primary Series
The magnificence of Ashtanga Yoga lies in its structured sequences. The science behind Ashtanga Yoga’s sequences is exceptional, eliminating unnecessary elements to allow the natural essence to shine through. Practitioners don’t need to understand how the series works in detail because the tangible results speak for themselves. By committing to the Ashtanga practice, you can witness transformative results over time.
Heal, Repair, and Rejuvenate with the Ashtanga Primary Series
The Ashtanga Primary Series is a grounding sequence that purifies the body and prepares the mind for deeper yoga practice. Renowned for its effectiveness in addressing mental and physical ailments and strengthening the body, it is often referred to as ‘yoga chikitsa’ (or ‘yoga therapy’).
Key Ashtanga Yoga Poses in the Primary Series:
1. Big Toe Pose (Padangusthasana):
Stand upright with feet 3-4 inches apart. Without bending your knees, exhale and hinge forward at the hips. Grip your big toes with your hands, inhale to uplift your torso, and repeat for five breaths.
2. Chair Pose (Utkatasana):
Begin in Mountain Pose. Inhale and raise your arms overhead. Exhale and bend your knees, lowering your hips toward the ground. Keep your thighs parallel to the floor and shift your weight onto your heels.
3. Seated Forward Bend (Paschimottanasana):
Sit tall with your legs stretched out. With an inhalation, extend your arms overhead, then exhale and bend forward, holding your ankles or feet. Rest your stomach, chest, nose, and head on your legs.
4. Head to Knee Pose (Janu Sirsasana):
Sit in Staff Pose. Flex your toes inward and place your palms next to your hips. Fold your right leg and place your right foot on the inner side of your left thigh. Bend from the left hip crease and grab the outer edge of your left foot, resting your forehead on your shin.
5. Sage Marichi Pose (Marichyasana):
Sit with straightened legs. Bend your right knee and keep a distance of 2-3 inches between your right foot and left thigh. Inhale, twist your torso to the right, drape your left arm over your right thigh, and reach back with your right arm to hold your left wrist. Gaze over your right shoulder.
6. Fish Pose (Matsyasana):
Lie on your back with palms facing down. Press your forearms and elbows into the ground, lift your chest to create a bend in your upper back, and position your head on the ground.
7. Wheel Pose (Chakrasana):
Lie on the floor with feet close to your posterior and legs shoulder-width apart. Place your hands close to your head, fingers near your shoulders. Inhale and lift your body into an inverted ‘U’ position, standing on your toes.
8. Shoulder Stand (Sarvangasana):
Lie on your back, legs stretched and arms alongside your body. Bend your knees, draw your legs close to your chest, and gently lift your lower body, supporting your back with your hands. Inhale and extend your legs upward.
9. Scale Pose (Tolasana):
Begin in Padmasana with your spine erect and hands on the floor next to your hips. Exhale, press your hands into the floor, and use your abdominal muscles to lift your legs and posterior away from the ground.
10. Corpse Pose (Savasana):
Lie on the floor with legs spread a few inches apart and arms extended. Close your eyes, take deep breaths, and relax every inch of your body.
Also Read – The Top 10 Benefits of Ashtanga Yoga
Conclusion
Starting Ashtanga Primary Series offers profound benefits, from mental clarity to physical rejuvenation. Each pose in the series serves a unique purpose, contributing to a holistic approach to yoga that nurtures both body and mind. Whether you’re new to yoga or an experienced practitioner, integrating these poses into your routine can lead to remarkable transformations. For a deeper dive into the practice, consider registering in our specialized Yoga Teacher Training programs or exploring our retreats to enhance your journey. Visit Rishikul Yogshala to start your path towards a balanced and enriched life.
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