Ashtanga Yoga Asana Practise Sheets

Part1: Suryanamaskaras, Standing Sequence, Primary Series,

Backbends, Finishing Sequence

www.a s hta n gap hi I i p p a .com

Copyright© Philippa Asher 2015
2 Introduction to Ashtanga Yoga www.ashtangaphilippa.com
Said to have been first described in an ancient text called Yoga Korunta, Ashtanga Yoga is a disciplined practice of the body and
mind, whose aim is to discover our True Self and thus live in harmony with the Universe. It's about manifesting a rhythmic flow
of energy and awareness, that enables us to feel connected, whilst promoting good health and heightened spiritual,
physical and emotional well-being.

Around two thousand years ago, the Indian sage Patanjali composed a work called Yoga Sutras, which attempts to outline and
standardise Classical Yoga. Expounding upon Raja Yoga (how to redefine the mind to serve our needs), Patanjali's underlying
principle is the Eight Limbs of Classical Yoga, which can lead to liberation.

These eight limbs are: Yamas (ethical behavioural codes: ahimsa non-violence; satya truth; asteya not stealing; brahmacarya
appropriate sexual conduct; aparigraha non-greed); Niyamas (personal behavioural observances: sauca cleanliness of body and
mind; santosa contentment with what one has; tapas austerities and disciplines; svadhyaya self study; isvara pranidhana
surrender and acceptance without expectation); Asana (postural practice , to detoxify and open the body and mind); Pranayama
(vital life force, or breath control and expansion); Pratyhara (withdrawal of the senses from external stimulation); Dharana
(concentration of the mind); Dhyana (meditation: focusing the mind on a single entity) and Samadhi (a higher state of conscious
awareness, where the mind goes beyond the object of meditation and the individual self).

Ashtanga means eight limbs, thus each of these four external and four internal disciplines make up the Ashtanga Yoga practice .
For most people, the easiest way to access Ashtanga Yoga, is via the postural practice (the third limb).

The asana method is characterised by the powerful, synchronised breathing and movement system (vinyasa); gaze points (dristi)
and internal energy locks (bandhas). The asanas are gracefully linked together using Vinyasa Sequences based on
Suryanamaskara A . The aim of the Ashtanga asana practice is to attain the perfect alignment of the breath, dristi and
movement (known as tristhana) and through doing so , develop a moving meditation . Throughout the practice, very slow
inhalations and exhalations through the nose, allow prana (vital energy) to be carried around the subtle body. Coupled with the
correct execution of tristhana , stagnant energy in the nadis (energy channels) and around the chakras (energy centres), will be
freed and physical or mental disturbances, dissolved.

Through regular practise of a precise sequence of flowing asanas, the body becomes flexible , powerful and light; toxins are
removed and the blood cleaned. Many aliments may be improved. Slow controlled breathing and deep concentration create
incredible focus and a strong quiet mind, resulting in a feeling of calmness and peace.

In today ' s asana system (in the tradition of Sri K Pattabhi Jois) there are six series of Ashtanga Yoga asanas: Primary (Yoga
Chikitsa) to detoxify, balance, open and strengthen the body; Intermediate (Nadi Sodhana) to purify the nervous system;
Advanced A, B, C and D (Sthira Bhaga Samapta) to demonstrate high levels of strength, flexibility, grace and humility. When one
asana is mastered in a controlled graceful manner (with calm deep breathing), the next is added until a complete series is
practised regularly. The format of the practice comprises the Suryanamaskara Sequences; the Standing Sequence; whichever
"Series" the practitioner is working on; Backbends and the Finishing Sequence. It takes most people, many years to master
the Primary Series, with its surrounding sections.

With time (as the body and mind purify, grow stronger and become more open), the other aspects of Ashtanga Yoga transpire
oganically, allowing us to find our true nature and connection to the Universe.

The home of Ashtanga Yoga in the tradition of Sri K Pattabhi Jois, is the KPJ Ashtanga Yoga Institute in Mysore, South India .
k p j a y i . o r g As a n a s shown where Philipp a is we a ring Ion g I egging s , a r e for Inter me d i a t e I A d v a n c e d Series p r a c t i ti one r s on I y.
 3 Vinyasa Sequences www. a s ht a n g a phi I i pp a . com
(synchronised movement & breathing sequences , that gracefully link asanas together)

" Samasthitih " "Utt a n asana A" " Ch a tu ra nga D a nd as an a" "A dh o Mukh a Svanasa n a"
"Urdhv a Vrka s ana " "Utt a na s an a B " " Urdh va Mukh a Sva n asa na " "J ump o r St e p"

(F) =Full Vinyasa: takes the form of Suryanamaskara A , until jumping or stepping into the state of the next asana eg: before "Ut ka t asa n a"

(S) = Samasthithih: 'equal standing ' or neutral position eg: the first asana of "Full Vinyasana"

(H)

(H)= Half Vinyasa: uses the middle section of Suryanamaskara A , from jumping into Chaturanga , until jumping or stepping into the next asana eg: after " Utkat as ana "
lift up & jump back

" L ift Up " " Jump Ba ck" " Jump Thr o ugh "
(V)= Vinyasa from Sitting: jumping back & jumping through eg: after "P as cim a tt a nasa na C or D"

(C)

exhale " Inhale & Pu sh" exhale inhale exha l e inhale " Jump Thr o ug h" exha l e

(C)=Chakrasana: vinyasa from lying down eg: after " Supta Pa da ngu stha s ana"
 www.ashtangaph.
Suryanamaskara A & B
unless otherwise stated
4 (5 of each)

8. astau 9. nava
6. sat 7. sapta inhale exhale
5. panca inhale exhale
3. trini 4. catvari exhale thumbs
2. dve inhale
A (x 5 ) 1. ekam inhale exhale navel (5 breaths)
inhale exhale
dristi: thumbs

9. nava
8. astau inhale
6. sat 7. sa pta
5. panca exhale
4. catvari exhale inhale
1. ekam 2. dve 3. trini exhale inhale thumbs
B (x 5) navel
inhale exhale inhale
dristi: thumbs

16. sodasa 17. saptadasa

14. caturdasa 15. pancadasa inhale exhale
13. trayodasa exhale
12. dvadasa exhale inhale
11. ekadasa inhale thumbs
10. dasa exhale
inhale navel (5 breaths)
exhale
thumbs
dristi: navel
5 Dristi nose , unless otherwise stated Standing Sequence

( s) (S) (S)

"Padangu s tha s ana" " Padaha stasana " " Utthita Trik o nasa n a A" "Utthita Trikona s an a B"
inhale (5 br ea th s ) i nha l e (5 br ea th s) (5 breat h s ) (5 br ea th s) (5 br ea th s) (5 b re a th s )
dristi : hand hand hand hand

(S) (S)

" Utthit a P ar sva k on a s ana A" " Utthit a Pa r s v a k o na sa na B" " Pr as arita Padott a n as na A , B, C, D "
(5 breaths) (5 breaths) (5 breaths) (5 breaths) (5 b r eaths) (5 breaths) (5 breaths} (5 breaths)
dristi : hand hand hand

R L R

(S) (S) (S)

" Pa r sv ott a na sa n a" "Utthita Hasta Pad a ngu s thasan a "

(5 breaths) (5 breaths) (5 breaths) (5 breaths) exhale (5 breaths) (5 breaths) (5 brea t hs) exhale (5 breaths)
dristi : toe toe toe left toe right toe

R L R

(S) (S) (F) (H)

"Ardh a B a ddh a Pa dmottan asa na" " Utkat asa na" " Vir a bh a dr asa na A" "Virabh a dra s ana B "
inhale (5 breaths) inhale inha l e (5 breaths) inhale (5 breaths) (5 breaths) (5 breaths) (5 breaths) (5 breaths)
dristi: toe toe thumbs thumbs thumbs hand hand
6 Dristi nose , unless otherwise stated First Half of Primary Series www.a sht ang a phi I i p p a.c om

(V) (V)

" Dandasana " "Pas c i mattana s ana A , B, C, D" " Pu rv atta na san a"
(5 breaths) (5 breaths) (5 breaths) (5 breaths) (5 breaths) (5 breaths)
toes toes toes toes
dristi :

(V) (V) (V) (V) (V)

(V)
R L R L R

"Ardha Baddha Padma Pascimattanasana " "Tri y anga Mukh a ikapada Pas c i matt a nas ana " "Janu Si rsasana A"
(5 breaths) (5 breaths) (5 breaths) (5 breaths) (5 brea t hs) (5 breaths)
dristi : toes toes toes toes toes toes

(V) (V) (V) (V)

L R L R L

"Janu Sirsasana B" "J a nu Si rsas a na C " "Mar ic a s a n a A" " M a ricasana B"
(5 breaths) (5 breaths) (5 breaths) (5 breaths) (5 breaths) (5 breaths) (5 breaths) (5 breaths)
dristi: toes toes toes toes toes toes

(V) (V) (V) (V)

R L R L
repeat
4 more
times

"Maricasana C" " Maricasana D" "Na v asana" (Lola sana )

(5 breaths) (5 breaths) (5 breaths) (5 breaths) (5 breaths) i nhale
dristi : right left right left toes
 7 Dristi nose , unless otherwise stated Second Half of Primary Series www.a shta n gap hi I i p pa. com

(V)

" Bhujapida s ana" (Bakasana) " Kurmasana " " Supt a Kurma sa na " (Bakasana )
inhale (5 breaths) inhale inhale (5 breaths) (5 breaths) inhale exha l e inhale
dristi third eye or nose

(V) (V)

" Garbha Pindasana" roll clockwise in circle "Kukkutasana " "Baddha Konasana "
(5 breaths) exhale back & inhale up (5-9 times) (5 breaths) inhale (5 breaths) inhale (5 br eat h s) inhale

(V) (V)

" Upavi stha Kona s ana A , B" " Supta Konasan a " " S upta Padangustha sana "
(5 breaths) (5 breaths) (5 breaths ) (5 breaths)
inha l e exha l e inha le
dristi third eye or nose up up third eye or nose toe

(C)

(5 breaths) exhale inhale (5 breaths) (5 br eaths) exhale

drist i left toe right t oe

(V) (V) (C)

"Ubhaya Padangusthasana" "Urdh v a Mukha Pascimattanasana " " Setu Bandhasana"

exhale inhale up (5 breaths) exhale inhale up (5 breaths) (5 br eaths)
dristi up up
 8 Dristi nose , unless otherwise stated Backbends www. a sht ang ap hi I i pp a.c om

"Ch a k r asa n a" & jump t h r ough

to "Paschimat t anasana"
or STAND UP from third
"Urdhva Dhanurasana"
for "Drop Ba c ks "

(C)

" Urdhva Dhanurasana"

exhale inhale up (5 bre aths) exhale inhale up (5 breaths) exhale i nha l e up (5 breaths) exhale see note above

dristi: nose or floor nos e or floor n o s e or floor

- -
"Drop Ba c ks" 3 times "Dr o p Over" (optional)
in h ale e X h a e inhale exhale exhale inhale exha l e n h a I e
dris ti : nose or floor floor

(V)

--...:.-:.
"Tirieng Mukha
"Viparit a C ha kr asa na" (optional) 3 tim es " Tarak svasa na " (optional) Uttanasana" "Pa sc ima tt an a sa na "

exhale inhale exhale inhale exhale inhale (5 breaths) exhale inhale exhale inhale inhale exhale
(5 breaths) (10 breaths)
dristi: floor floor nose floor nose
9 Dristi nose, unless otherwi s e stated Finishing Sequence www. a sht ang a phi I i p p a.c om

"Salamba Sarvangasana" "Hala s an a " "Karna Pida s ana" " Urdhva Padmasana" " Pinda s ana "
(10-25 breaths) (8-10 breaths) (8-10 breaths) inha l e (8-10 breaths) (8-10 breaths)

(C) (V)

" Ma t syasa na" " Sirsasana" " Balasana "

"Uttana Padasana"
(optional)
(8-10 breaths) (8-10 breaths) (15-25 breaths) (10 breaths) inhale (10 breaths) exhale (8-10 breaths)

(V)

" Baddha Pa dma s ana " "Yog a Mudr a " " Padmasana " "Utpluthih" Take Re st
inhale (10 breaths) (10-25 breaths) ( 10 breaths)
dristi: nose or thrid eye eyes closed
10 Chants www. a sht ang a phi I i p p a.c om

(chanting mantras can be an uplifting practice for calming the mind and strengthening concentration)

Opening invocation

OM Om
VANDE GURUNAM CHARANARAVINDE I bow to the lotus feet of our great teacher

SANDARSITA SVATMA SUKAVA BODHE who uncovers our true self and awakens happiness.

NIH SREYASE JANGALIKAYAMANE Like a Jungle physician , he brings complete well-being

SAMSARA HALAHALA MOHASANTYAI and can heal the poison of conditioned existence and illusion.

ABAHU PURUSAKARAM His torso is human . Carrying a conch ,

SANKHACAKRASI DHARINAM a discus and a sword ,

SAHASRA SIRASAM SVATAM having a thousand bright heads,

PRANAMAMI PATANJALIM I bow to Patanjali

OM Om

c I 0 sing chant (Man gala Mantra)

OM Om
SVASTI PRAJABHYAH PARIPALAYANTAM May all be well with mankind. May all the leaders of the world

NYAYENA MARGENA MAHIM MAHISAH protect in every way, that keeps to the right path.

GO BRAHMANEBHYAH SUBHAMASTU NITYAM May there be goodness for those who know the earth to be sacred .

LOKAH SAMASTAH SUKHINO BHAVANTU May all the worlds be happy.

OM SANTIH SANTIH SANTIHI Om , Peace , peace , peace