Ashtanga-Stage One Difficulty Level: Intermediate

Duration: 75 min

Classplan Description: This class will begin to expose us to the stages and key poses in The Ashtanga Primary Series
Pose Name Pose Description/
Pose Transition Comments
Mountain Pose Ashtanga Series
(Samasthiti) Establish and equanimous state
Chant AUM 1 time
Demo upper arm rotation

Demonstration of
Chaturanga
(Demonstration of
Chaturanga)

Sun Salutation A
(Surya Namaskar A)

Repeat 2 more times

(Repeat 2 more times)

Demonstration of Utkatasana
(Demonstration of
Utkatasana)

Demo Trans. from Adho M to

Virba 1
(Demo Trans. from Adho M
to Virba 1)

Sun Salutation B Start with Tadasana, Utkatasan

(Surya Namaskar B)

Repeat 2 more times

(Repeat 2 more times)

Big Toe Pose Ashtanga Series

(Padangusthasana)

HandUnder Foot Pose Ashtanga Series

(Padahastasana)
Pose Name Pose Description/
Pose Transition Comments
Mountain Pose Ashtanga Series
(Samasthiti) Establish and equanimous state
Chant AUM 1 time
Demo upper arm rotation

Transition Pose Ashtanga Series

(Transition Pose)

Extended Triangle Pose A Astantga Series

(Utthita Trikonasana A)

Transition Pose Ashtanga Series

(Transition Pose)

Extended Triangle Pose A Astantga Series

(Utthita Trikonasana A)

Transition Pose Ashtanga Series

(Transition Pose)

Extended Triangle Pose B Ashtanga Series

(Utthita Trikonasana B)

Transition Pose Ashtanga Series

(Transition Pose)

Extended Triangle Pose B Ashtanga Series

(Utthita Trikonasana B)

Mountain Pose Ashtanga Series

(Samasthiti) Establish and equanimous state
Chant AUM 1 time
Demo upper arm rotation

Transition Pose Ashtanga Series

(Transition Pose)
Pose Name Pose Description/
Pose Transition Comments
Revolved Side Angle
(Utthita Parsvakonasana)

Transition Pose Ashtanga Series

(Transition Pose)

Revolved Side Angle

(Utthita Parsvakonasana)

Transition Pose Ashtanga Series

(Transition Pose)

Wide Legged Forward Fold A

(Prasaritta Padottanasana A)

Transition Pose Ashtanga Series

(Transition Pose)

Wide legged Forward Fold B Ashtanga Series

(Prasaritta Padottanasa B)
hands on the hips

Wide Legged Forward Fold C Ashtanga Series

(Prasaritta Padottanasana C)

Transition Pose Ashtanga Series

(Transition Pose)

Wide Legged Forward Fold D Ashtanga Series

(Prasaritta Padottanasa D)
Peace Fingers to big toes

Mountain Pose Ashtanga Series

(Samasthiti) Establish and equanimous state
Chant AUM 1 time
Demo upper arm rotation
Pose Name Pose Description/
Pose Transition Comments
Transition Pose Ashtanga Series
(Transition Pose)

Intense Side Stretch Ashtanga Series

(Parsvottanasana)

Transition Pose Ashtanga Series

(Transition Pose)

Intense Side Stretch Ashtanga Series

(Parsvottanasana)

Extended Hand-to-big-toe Ashtanga Series

Pose
(Utthita Hasta
Padanguthasana A)

Extended Hand-to-big-toe Ashtanga Series

Pose
(Utthita Hasta
Padanguthasana A)

Sun Salutation B Start with Tadasana, Utkatasan

(Surya Namaskar B)

Surya Nam A. From parvatasna, lower down into shashankasana

Shashankasana
(Surya Nam A.
Shashankasana)

Seated Staff Pose Ashtanga Series

(Dandasana)

Seated Forward Bend Ashtanga Series

(Paschimottanasana A)
Peace Fingers to toes

Sage Marichi
(Marichyasana I)
Pose Name Pose Description/
Pose Transition Comments
Sage Marichi
(Marichyasana I)

Seated Staff Pose Ashtanga Series

(Dandasana)

Marichyasana III
(Marichyansana III)

Marichyasana III
(Marichyansana III)

Boat
(Navasana)

Shoulder Pressing
(Bhujapidasana)

Corpse Pose
(Shavasana)