ashtanga yoga in sacramento:
first series ashtanga
"yoga chikitsa"
The first series is also known as the ashtanga primary series.
first series ashtanga
"yoga chikitsa"
The first series is also known as the ashtanga primary series.
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Bhujapidasana (arm pressure pose)
< < < A -From downdog, hop around the arms and
come into the balance on an inhale.
B - With an exhale, fold forward with top of head
(or even chin) on the floor. Hold 5 breaths. > > >
C - Inhale back upright, straighten the legs. Exhale
and float back to chaturanga for your vinyasa.
< < < Kurmasana (tortoise)
Supta Kurmasana (reclining tortoise) > > >
< < < Garbha Pindasana (embryo in the womb)
Kukkutasana (rooster) > > >
< < < Baddha Konasana (bound angle)
Upavista Konasana
(wide angle seated forward fold)
A - On the floor, grabbing outsides
of the feet. Drishti = third eye. > > >
B - Grab the big toes and with an inhale
lift up and balance. > > >
< < < Supta Konasana (reclining angle pose)
Supta Padangustasana (reclining big toe pose)
< < < A - Leg up in the air.
B - Leg out to the side. > > >
Chakrasana (the wheel)
This backward summersault is used as an exit to chaturanga
after supta padangustasana.
Ubhaya Padangustasana (both big toes pose)
After jumping through, lie down and take
an exhale. Inhale and lift legs over the head.
< < < Exhale as you grab the big toes.
Inhale as you roll up into the pose. > > >
Hold 5 breaths. Drishti = upward.
< < < Urdvha Mukha Paschimottanasana
(upward facing paschimo)
Starts the same as the last pose but this time
rolling up with a different clasp. Drishti = toes.
Setu Bandhasana (bridge building pose) > > >
Drishti = third eye.
After releasing, take chakrasana as an
exit to chaturanga.
< < < A -From downdog, hop around the arms and
come into the balance on an inhale.
B - With an exhale, fold forward with top of head
(or even chin) on the floor. Hold 5 breaths. > > >
C - Inhale back upright, straighten the legs. Exhale
and float back to chaturanga for your vinyasa.
< < < Kurmasana (tortoise)
Supta Kurmasana (reclining tortoise) > > >
< < < Garbha Pindasana (embryo in the womb)
Kukkutasana (rooster) > > >
< < < Baddha Konasana (bound angle)
Upavista Konasana
(wide angle seated forward fold)
A - On the floor, grabbing outsides
of the feet. Drishti = third eye. > > >
B - Grab the big toes and with an inhale
lift up and balance. > > >
< < < Supta Konasana (reclining angle pose)
Supta Padangustasana (reclining big toe pose)
< < < A - Leg up in the air.
B - Leg out to the side. > > >
Chakrasana (the wheel)
This backward summersault is used as an exit to chaturanga
after supta padangustasana.
Ubhaya Padangustasana (both big toes pose)
After jumping through, lie down and take
an exhale. Inhale and lift legs over the head.
< < < Exhale as you grab the big toes.
Inhale as you roll up into the pose. > > >
Hold 5 breaths. Drishti = upward.
< < < Urdvha Mukha Paschimottanasana
(upward facing paschimo)
Starts the same as the last pose but this time
rolling up with a different clasp. Drishti = toes.
Setu Bandhasana (bridge building pose) > > >
Drishti = third eye.
After releasing, take chakrasana as an
exit to chaturanga.
classes with
Bill Counter
in Sacramento, California
(916) 441-4914
About ashtanga yoga
Bill Counter
in Sacramento, California
(916) 441-4914
About ashtanga yoga
This is a traditional practice form first introduced to the west by K. Pattabhi Jois of Mysore, India.
It takes its name from the 8 limbed (or ashta-anga) system outlined by Patanjali in the Yoga
Sutra in 200 BC. Only one of Patanjali's limbs was concerned with the asanas (poses) and his
treatise is primarily a roadmap toward meditation and enlightenment. Pattabhi Jois (and before
him, his teacher Krishnamacharya) alleges that this system of asana practice is the practice of
Patanjali.
The ashtanga system consists of six series of poses, each of which is always taught in a specific
sequential order. First and second series are of approximately equal difficulty with hard poses
and moderately tame ones in each -- it's just a different flavor of practice.
First has lots of forward bends, second adds backbends, more arm balances and inversions to
the menu. Third series gets quite harder -- it adds yet more arm balance work, hanumanasana,
foot behind the head variations and more. Fourth, fifth and sixth have some easy poses that are
very common but also a number of seldom seen items. There's enough work for most mortals in
the first three series.
Ways of approaching the practice
It's a challenging system that can be approached from several directions. The poses are drawn
from the same traditional sources as many other styles of practice so many of them can be
learned in hatha yoga classes of more moderate pace. We work on almost all of the first series
poses in our basic hatha yoga classes. In ashtanga or power yoga clases, we ramp it up and
make it flow.
The vinyasa (a linking sequence tied to the breath) originated with the ashtanga system but it
also shows up in adaptations of ashtanga practice such as vinyasa flow and power yoga.
Depending on the teacher these classes may be at a more moderate pace or offer a more
balanced selection of poses than a traditional first series ashtanga practice. All of the sequences
of poses in first series (including their ashtanga-style entrances and exits -- the vinyasas) cycle
through our power yoga and vinyasa classes. We also work on many sequences from the
second, third and fourth series.
The ujjayi breathing that is another hallmark of this system is now also taught in many
non-ashtanga styles of practice. All of the classes we teach utilize ujjayi breathing. Thanks to the
influence of ashtanga it has become the basic breathwork of any hatha yoga practice.
The first series work is approachable in various ways. You can explore the poses individually,
work on groups of poses with their traditional vinyasas or try the whole series at once. Just take
it easy, enjoy yourself and work more deeply into the practice over time.
We'll see you in class!
It takes its name from the 8 limbed (or ashta-anga) system outlined by Patanjali in the Yoga
Sutra in 200 BC. Only one of Patanjali's limbs was concerned with the asanas (poses) and his
treatise is primarily a roadmap toward meditation and enlightenment. Pattabhi Jois (and before
him, his teacher Krishnamacharya) alleges that this system of asana practice is the practice of
Patanjali.
The ashtanga system consists of six series of poses, each of which is always taught in a specific
sequential order. First and second series are of approximately equal difficulty with hard poses
and moderately tame ones in each -- it's just a different flavor of practice.
First has lots of forward bends, second adds backbends, more arm balances and inversions to
the menu. Third series gets quite harder -- it adds yet more arm balance work, hanumanasana,
foot behind the head variations and more. Fourth, fifth and sixth have some easy poses that are
very common but also a number of seldom seen items. There's enough work for most mortals in
the first three series.
Ways of approaching the practice
It's a challenging system that can be approached from several directions. The poses are drawn
from the same traditional sources as many other styles of practice so many of them can be
learned in hatha yoga classes of more moderate pace. We work on almost all of the first series
poses in our basic hatha yoga classes. In ashtanga or power yoga clases, we ramp it up and
make it flow.
The vinyasa (a linking sequence tied to the breath) originated with the ashtanga system but it
also shows up in adaptations of ashtanga practice such as vinyasa flow and power yoga.
Depending on the teacher these classes may be at a more moderate pace or offer a more
balanced selection of poses than a traditional first series ashtanga practice. All of the sequences
of poses in first series (including their ashtanga-style entrances and exits -- the vinyasas) cycle
through our power yoga and vinyasa classes. We also work on many sequences from the
second, third and fourth series.
The ujjayi breathing that is another hallmark of this system is now also taught in many
non-ashtanga styles of practice. All of the classes we teach utilize ujjayi breathing. Thanks to the
influence of ashtanga it has become the basic breathwork of any hatha yoga practice.
The first series work is approachable in various ways. You can explore the poses individually,
work on groups of poses with their traditional vinyasas or try the whole series at once. Just take
it easy, enjoy yourself and work more deeply into the practice over time.
We'll see you in class!
First Series (also known as the ashtanga primary series)
Yoga Chikitsa, the Sanskrit title for this series, means yoga
therapy - a program that when done regularly (so the story
goes) cures your ailments and purifies the physical body to
make you ready for deeper yogic practice -- both physical and
meditative.
The first series class sequence
opening sequence--
Surya Namaskara A
Surya Namaskara B
< < < Padangusthasana (big toe pose)
Pada Hastasana (hands under feet) > > >
< < < Trikonasana (triangle)
Parivritta Trikonasana (revolved triangle) > > >
< < < Utthita Parsvakonasana (extended side angle)
Parivritta Parsvakonasana
(revolved side angle) > > >
Prasarita Padottanasana (wide leg forward fold)
< < < A - Hands on the floor.
B - Hands stay on waist. > > >
< < < C - Hands clasp behind and
lower towards the floor.
D - Hands grab the big toes. > > >
< < < Parsvottanasana (side intense stretch)
Utthita Hasta Padanghustasana
(extended hand to big toe)
A - Inhale as the leg lifts in front. Grab the big toes and
exhale was the elbow bends and the leg and torso work
toward meeting at a 45 degree angle. Take 5 breaths.
Drishti = toes . > > >
< < < B - Inhale and stretch tall, exhale as the leg goes
out to side. Take another 5 breaths.
Drishti = parsva (side).
C - Inhale as the leg comes back to center, exhale
as you take a bow to the leg. Drishti = toes.
D - Inhale as you come vertical and take the hands to
the hips. Take 5 breaths with the leg unsupported. > > >
Drishti = nose. Exhale and release to samasthiti.
Repeat on the second side.
< < < Ardha Baddha Padma Uttanasana
(half bound lotus intense stretch)
Utkatasana (fierce) > > >
< < < Virabhadrasana I (warrior)
Virabhadrasana II (warrior) > > >
Yoga Chikitsa, the Sanskrit title for this series, means yoga
therapy - a program that when done regularly (so the story
goes) cures your ailments and purifies the physical body to
make you ready for deeper yogic practice -- both physical and
meditative.
The first series class sequence
opening sequence--
Surya Namaskara A
Surya Namaskara B
< < < Padangusthasana (big toe pose)
Pada Hastasana (hands under feet) > > >
< < < Trikonasana (triangle)
Parivritta Trikonasana (revolved triangle) > > >
< < < Utthita Parsvakonasana (extended side angle)
Parivritta Parsvakonasana
(revolved side angle) > > >
Prasarita Padottanasana (wide leg forward fold)
< < < A - Hands on the floor.
B - Hands stay on waist. > > >
< < < C - Hands clasp behind and
lower towards the floor.
D - Hands grab the big toes. > > >
< < < Parsvottanasana (side intense stretch)
Utthita Hasta Padanghustasana
(extended hand to big toe)
A - Inhale as the leg lifts in front. Grab the big toes and
exhale was the elbow bends and the leg and torso work
toward meeting at a 45 degree angle. Take 5 breaths.
Drishti = toes . > > >
< < < B - Inhale and stretch tall, exhale as the leg goes
out to side. Take another 5 breaths.
Drishti = parsva (side).
C - Inhale as the leg comes back to center, exhale
as you take a bow to the leg. Drishti = toes.
D - Inhale as you come vertical and take the hands to
the hips. Take 5 breaths with the leg unsupported. > > >
Drishti = nose. Exhale and release to samasthiti.
Repeat on the second side.
< < < Ardha Baddha Padma Uttanasana
(half bound lotus intense stretch)
Utkatasana (fierce) > > >
< < < Virabhadrasana I (warrior)
Virabhadrasana II (warrior) > > >
first series poses--
< < < Dandasana (staff pose)
Paschimottanasana
(west intense stretch)
A - Grab big toes. > > >
< < < B - Take the sides of the feet or a
reverse clasp beyond the feet.
Purvottasana (east intense stretch) > > >
< < < Ardha Baddha Padma Paschimottanasana
(half bound lotus version of paschimottanasana)
Trianga Mukaikapada Paschimottanasana > > >
(1 leg folded back, forward fold)
Janu Sirsasana (head to knee pose)
< < < A - Leg folded in, foot touching thigh.
B - Sitting on foot, heel at perineum. > > >
< < < C - Foot vertical.
Marichyasana
A - Forward fold with one knee up,
other leg straight. > > >
< < < B - Forward fold with one knee up,
other leg in half lotus.
C - Twist toward upraised knee
with other leg straight. > > >
< < < D - Twist toward upraised knee
with other leg in half lotus.
Paripurna Navasana (boat) > > >
Land on the sitbones as you hop into the pose
from downdog. Hold 5 breaths. Drishti = toes.
Release on an exhale, cross the legs and lift up
into a handstand with an inhale. Repeat navasana
4 more times with a handstand after each.
Or just lift up and swing in lolasana (the pendulum)
as your vinyasa.
Adho Mukha Vrksasana (handstand) > > >
Exit the last handstand in the boat cycle by a
vinyasa down directly into chaturanga dandasana
as you exhale.
< < < Dandasana (staff pose)
Paschimottanasana
(west intense stretch)
A - Grab big toes. > > >
< < < B - Take the sides of the feet or a
reverse clasp beyond the feet.
Purvottasana (east intense stretch) > > >
< < < Ardha Baddha Padma Paschimottanasana
(half bound lotus version of paschimottanasana)
Trianga Mukaikapada Paschimottanasana > > >
(1 leg folded back, forward fold)
Janu Sirsasana (head to knee pose)
< < < A - Leg folded in, foot touching thigh.
B - Sitting on foot, heel at perineum. > > >
< < < C - Foot vertical.
Marichyasana
A - Forward fold with one knee up,
other leg straight. > > >
< < < B - Forward fold with one knee up,
other leg in half lotus.
C - Twist toward upraised knee
with other leg straight. > > >
< < < D - Twist toward upraised knee
with other leg in half lotus.
Paripurna Navasana (boat) > > >
Land on the sitbones as you hop into the pose
from downdog. Hold 5 breaths. Drishti = toes.
Release on an exhale, cross the legs and lift up
into a handstand with an inhale. Repeat navasana
4 more times with a handstand after each.
Or just lift up and swing in lolasana (the pendulum)
as your vinyasa.
Adho Mukha Vrksasana (handstand) > > >
Exit the last handstand in the boat cycle by a
vinyasa down directly into chaturanga dandasana
as you exhale.
finishing poses--
< < < Urdvha Dhanurasana
Urdvha = upward, Dhanura = bow.
3 repetitions, 5 breaths each. Either
lifting up from the mat or dropping
back from samasthiti. Drishti = 3rd eye.
Paschimottanasana > > >
Paschima = west, Ut = intense,
Tan = stretch.
10 breaths. Drishti = toes
< < < Savasana
Sava = corpse.
After paschimottanasana, take a vinyasa and jump
through from downdog and lie down. Take 5 breaths
here before sarvangasana.
Salamba Sarvangasana (shoulderstand)
Salamba = supported, sarva = all, anga = limb. > > >
25 breaths. Drishti = nose.
< < < Halasana
Hala = plow.
10 breaths. Drishti = navel.
< < < Karnapidasana
Karna = ear, Pida = pressure.
10 breaths. Drishti = navel
Urdvha Padmasana > > >
Urdvha = upward, Padma = lotus.
10 breaths. Drishti = navel.
< < < Pindasana in Sarvangasana
Pinda = embryo.
10 breaths. Drishti = navel.
Matsyasana > > >
Matsya = fish.
10 breaths. Drishti = 3rd eye.
< < < Uttana Padasana
Ut = intense, Tan = stretched, Pada = feet or legs.
10 breaths Drishti = 3rd eye.
Chakrasana again as an exit after releasing the pose.
Take a vinyasa to downdog. Come down on the knees
with an exhale for:
Sirsasana > > >
Sirsa = head.
15 breaths. Drishti = straight ahead.
< < < Urdvha Sirsasana (lifting up from headstand)
Urdvha = upward, Sirsa = head.
Lift up and balance for 10 breaths. Ideally with
Jalandhara Bandha and drishti at the toes.
Exiting Sirsasana > > >
Exhale down so toes touch the floor, inhale
back up to full sirsasana a total of 5 times.
< < < Urdvha Dandasana
Urdvha = upward, Danda = staff
Exhale down to horizontal and hold for 10 breaths.
Drishti = straight ahead.
To exit: inhale and lift to sirsasana again, exhale down
with straight legs, then take balasana.
< < < Balasana (child's pose)
Bala = a child.
10 breaths. LIft up and take a vinyasa and
jump through and sit down.
Baddha Padmasana > > >
Baddha = bound, Padma = lotus.
Find the pose on an exhale. Inhale and gaze up.
Don't hold but exhale leading with the chin down
into the next pose.
< < < Yogimudrasana
Yogi = that's you, Mudra = an energetic lock or seal.
10 breaths. Drishti = 3rd eye.
< < < After exiting yogimudrasana on an inhale,
arch back and gaze up as a counter pose.
10 breaths. Drishti = 3rd eye.
Padmasana > > >
Padma = lotus.
10 breaths. Drishti = nose.
< < < Tolasana aka Utplutihi, "the uplifting"
Tola = scales. Utplutihi is a word that can mean an
uplifted version of any pose.
15 breaths (or more). Drishti = straight ahead.
Savasana > > >
Sava = corpse. This is actually an easy
version of the full stiffened corpse at the
end of the 6th series. Thus Pattabi Jois
says "take rest" rather than "savasana".
The traditional entrance, tadaka mudra,
involves drishti at the 3rd eye with belly
hollowed and whole body completely
stiff for a very slow inhale and exhale.
Then 10 slow rhythmic breaths.
Release the stiffness. Take one more long inhale and exhale before
closing eyes, releasing control over the breath and completely
relaxing.
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See you in class soon! If you're looking for information on
other series in the ashtanga yoga system, please see our
second series, third series and fourth series pages. Are you ready
to start thinking about the fifth series poses?
Namaste!
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