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My Ashtanga

The Ashtanga Primary Series, posture by posture

Yoga Chikitsa step by step in the order it is practiced, repeats and both sides included, with the Sanskrit and English names, the drishti, and the breath count for each. Every posture has its own page with a walkthrough of how to get into it.

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Free to print and share, nothing to sign up for. The sequence runs to 124 steps, both sides and every repeat included, drawn from 72 distinct postures.

10 steps

Surya Namaskara A

One round of the first sun salutation: nine vinyasas out and back, returning to Samasthitihi. Five rounds open every practice.

An illustration of Urdhva Hastasana, Arms Raised.Urdhva HastasanaArms RaisedtransitionAn illustration of Uttanasana, Standing Forward Fold.UttanasanaStanding Forward FoldtransitionAn illustration of Ardha Uttanasana, Half Lift.Ardha UttanasanaHalf LifttransitionAn illustration of Chaturanga Dandasana, Four-Limbed Staff.Chaturanga DandasanaFour-Limbed StafftransitionAn illustration of Urdhva Mukha Svanasana, Upward Facing Dog.Urdhva Mukha SvanasanaUpward Facing DogtransitionAn illustration of Adho Mukha Svanasana, Downward Facing Dog.Adho Mukha SvanasanaDownward Facing DogtransitionAn illustration of Ardha Uttanasana, Half Lift.Ardha UttanasanaHalf LifttransitionAn illustration of Uttanasana, Standing Forward Fold.UttanasanaStanding Forward FoldtransitionAn illustration of Urdhva Hastasana, Arms Raised.Urdhva HastasanaArms RaisedtransitionAn illustration of Samasthitihi, Equal Standing.SamasthitihiEqual Standingtransition

18 steps

Surya Namaskara B

One round of the second sun salutation. Seventeen vinyasas, passing through Chaturanga, Updog and Downdog three times, with Utkatasana at the start and Virabhadrasana A on each side.

An illustration of Utkatasana, Chair Pose.UtkatasanaChair PosetransitionAn illustration of Uttanasana, Standing Forward Fold.UttanasanaStanding Forward FoldtransitionAn illustration of Ardha Uttanasana, Half Lift.Ardha UttanasanaHalf LifttransitionAn illustration of Chaturanga Dandasana, Four-Limbed Staff.Chaturanga DandasanaFour-Limbed StafftransitionAn illustration of Urdhva Mukha Svanasana, Upward Facing Dog.Urdhva Mukha SvanasanaUpward Facing DogtransitionAn illustration of Adho Mukha Svanasana, Downward Facing Dog.Adho Mukha SvanasanaDownward Facing DogtransitionAn illustration of Virabhadrasana A, Warrior One.Virabhadrasana A · rightWarrior One1 breathAn illustration of Chaturanga Dandasana, Four-Limbed Staff.Chaturanga DandasanaFour-Limbed StafftransitionAn illustration of Urdhva Mukha Svanasana, Upward Facing Dog.Urdhva Mukha SvanasanaUpward Facing DogtransitionAn illustration of Adho Mukha Svanasana, Downward Facing Dog.Adho Mukha SvanasanaDownward Facing DogtransitionAn illustration of Virabhadrasana A, Warrior One.Virabhadrasana A · leftWarrior One1 breathAn illustration of Chaturanga Dandasana, Four-Limbed Staff.Chaturanga DandasanaFour-Limbed StafftransitionAn illustration of Urdhva Mukha Svanasana, Upward Facing Dog.Urdhva Mukha SvanasanaUpward Facing DogtransitionAn illustration of Adho Mukha Svanasana, Downward Facing Dog.Adho Mukha SvanasanaDownward Facing Dog5 breathsAn illustration of Ardha Uttanasana, Half Lift.Ardha UttanasanaHalf LifttransitionAn illustration of Uttanasana, Standing Forward Fold.UttanasanaStanding Forward FoldtransitionAn illustration of Utkatasana, Chair Pose.UtkatasanaChair PosetransitionAn illustration of Samasthitihi, Equal Standing.SamasthitihiEqual Standingtransition

31 steps

Standing

The standing sequence, from Padangusthasana through to Virabhadrasana B, both sides of each posture and the returns to Samasthitihi included.

An illustration of Samasthitihi, Equal Standing.SamasthitihiEqual StandingtransitionAn illustration of Padangusthasana, Big Toe Pose.PadangusthasanaBig Toe Pose5 breathsAn illustration of Padahastasana, Hands Under Feet.PadahastasanaHands Under Feet5 breathsAn illustration of Utthita Trikonasana, Extended Triangle.Utthita Trikonasana · rightExtended Triangle5 breathsAn illustration of Utthita Trikonasana, Extended Triangle.Utthita Trikonasana · leftExtended Triangle5 breathsAn illustration of Parivrtta Trikonasana, Revolved Triangle.Parivrtta Trikonasana · rightRevolved Triangle5 breathsAn illustration of Parivrtta Trikonasana, Revolved Triangle.Parivrtta Trikonasana · leftRevolved Triangle5 breathsAn illustration of Utthita Parsvakonasana, Extended Side Angle.Utthita Parsvakonasana · rightExtended Side Angle5 breathsAn illustration of Utthita Parsvakonasana, Extended Side Angle.Utthita Parsvakonasana · leftExtended Side Angle5 breathsAn illustration of Parivrtta Parsvakonasana, Revolved Side Angle.Parivrtta Parsvakonasana · rightRevolved Side Angle5 breathsAn illustration of Parivrtta Parsvakonasana, Revolved Side Angle.Parivrtta Parsvakonasana · leftRevolved Side Angle5 breathsAn illustration of Prasarita Padottanasana A, Wide-Leg Forward Fold A.Prasarita Padottanasana AWide-Leg Forward Fold A5 breathsAn illustration of Prasarita Padottanasana B, Wide-Leg Forward Fold B.Prasarita Padottanasana BWide-Leg Forward Fold B5 breathsAn illustration of Prasarita Padottanasana C, Wide-Leg Forward Fold C.Prasarita Padottanasana CWide-Leg Forward Fold C5 breathsAn illustration of Prasarita Padottanasana D, Wide-Leg Forward Fold D.Prasarita Padottanasana DWide-Leg Forward Fold D5 breathsAn illustration of Parsvottanasana, Intense Side Stretch.Parsvottanasana · rightIntense Side Stretch5 breathsAn illustration of Parsvottanasana, Intense Side Stretch.Parsvottanasana · leftIntense Side Stretch5 breathsAn illustration of Utthita Hasta Padangusthasana A, Extended Hand-to-Toe Pose A.Utthita Hasta Padangusthasana A · rightExtended Hand-to-Toe Pose A5 breathsAn illustration of Utthita Hasta Padangusthasana B, Extended Hand-to-Toe Pose B.Utthita Hasta Padangusthasana B · rightExtended Hand-to-Toe Pose B5 breathsAn illustration of Utthita Hasta Padangusthasana C, Extended Hand-to-Toe Pose C.Utthita Hasta Padangusthasana C · rightExtended Hand-to-Toe Pose C5 breathsAn illustration of Utthita Hasta Padangusthasana A, Extended Hand-to-Toe Pose A.Utthita Hasta Padangusthasana A · leftExtended Hand-to-Toe Pose A5 breathsAn illustration of Utthita Hasta Padangusthasana B, Extended Hand-to-Toe Pose B.Utthita Hasta Padangusthasana B · leftExtended Hand-to-Toe Pose B5 breathsAn illustration of Utthita Hasta Padangusthasana C, Extended Hand-to-Toe Pose C.Utthita Hasta Padangusthasana C · leftExtended Hand-to-Toe Pose C5 breathsAn illustration of Ardha Baddha Padmottanasana, Half Bound Lotus Standing Forward Fold.Ardha Baddha Padmottanasana · rightHalf Bound Lotus Standing Forward Fold5 breathsAn illustration of Ardha Baddha Padmottanasana, Half Bound Lotus Standing Forward Fold.Ardha Baddha Padmottanasana · leftHalf Bound Lotus Standing Forward Fold5 breathsAn illustration of Utkatasana, Chair Pose.UtkatasanaChair Pose5 breathsAn illustration of Virabhadrasana A, Warrior One.Virabhadrasana A · rightWarrior One5 breathsAn illustration of Virabhadrasana A, Warrior One.Virabhadrasana A · leftWarrior One5 breathsAn illustration of Virabhadrasana B, Warrior Two.Virabhadrasana B · leftWarrior Two5 breathsAn illustration of Virabhadrasana B, Warrior Two.Virabhadrasana B · rightWarrior Two5 breathsAn illustration of Samasthitihi, Equal Standing.SamasthitihiEqual Standingtransition

46 steps

Seated

The seated sequence, from Dandasana through to Setu Bandhasana, both sides included. The vinyasa between postures is not listed as a step here.

An illustration of Dandasana, Staff Pose.DandasanaStaff Pose5 breathsAn illustration of Paschimottanasana A, West Stretch A.Paschimottanasana AWest Stretch A5 breathsAn illustration of Paschimottanasana B, West Stretch B.Paschimottanasana BWest Stretch B5 breathsAn illustration of Paschimottanasana C, West Stretch C.Paschimottanasana CWest Stretch C5 breathsAn illustration of Purvottanasana, East Stretch.PurvottanasanaEast Stretch5 breathsAn illustration of Ardha Baddha Padma Paschimottanasana, Half Bound Lotus Forward Fold.Ardha Baddha Padma Paschimottanasana · rightHalf Bound Lotus Forward Fold5 breathsAn illustration of Ardha Baddha Padma Paschimottanasana, Half Bound Lotus Forward Fold.Ardha Baddha Padma Paschimottanasana · leftHalf Bound Lotus Forward Fold5 breathsAn illustration of Triang Mukha Eka Pada Paschimottanasana, Three Limbs Facing One Foot Forward Fold.Triang Mukha Eka Pada Paschimottanasana · rightThree Limbs Facing One Foot Forward Fold5 breathsAn illustration of Triang Mukha Eka Pada Paschimottanasana, Three Limbs Facing One Foot Forward Fold.Triang Mukha Eka Pada Paschimottanasana · leftThree Limbs Facing One Foot Forward Fold5 breathsAn illustration of Janu Sirsasana A, Head to Knee A.Janu Sirsasana A · rightHead to Knee A5 breathsAn illustration of Janu Sirsasana A, Head to Knee A.Janu Sirsasana A · leftHead to Knee A5 breathsAn illustration of Janu Sirsasana B, Head to Knee B.Janu Sirsasana B · rightHead to Knee B5 breathsAn illustration of Janu Sirsasana B, Head to Knee B.Janu Sirsasana B · leftHead to Knee B5 breathsAn illustration of Janu Sirsasana C, Head to Knee C.Janu Sirsasana C · rightHead to Knee C5 breathsAn illustration of Janu Sirsasana C, Head to Knee C.Janu Sirsasana C · leftHead to Knee C5 breathsAn illustration of Marichyasana A, Marichi's Pose A.Marichyasana A · rightMarichi's Pose A5 breathsAn illustration of Marichyasana A, Marichi's Pose A.Marichyasana A · leftMarichi's Pose A5 breathsAn illustration of Marichyasana B, Marichi's Pose B.Marichyasana B · rightMarichi's Pose B5 breathsAn illustration of Marichyasana B, Marichi's Pose B.Marichyasana B · leftMarichi's Pose B5 breathsAn illustration of Marichyasana C, Marichi's Pose C.Marichyasana C · rightMarichi's Pose C5 breathsAn illustration of Marichyasana C, Marichi's Pose C.Marichyasana C · leftMarichi's Pose C5 breathsAn illustration of Marichyasana D, Marichi's Pose D.Marichyasana D · rightMarichi's Pose D5 breathsAn illustration of Marichyasana D, Marichi's Pose D.Marichyasana D · leftMarichi's Pose D5 breathsAn illustration of Navasana, Boat Pose.NavasanaBoat Pose5 breathsAn illustration of Navasana, Boat Pose.NavasanaBoat Pose5 breathsAn illustration of Navasana, Boat Pose.NavasanaBoat Pose5 breathsAn illustration of Navasana, Boat Pose.NavasanaBoat Pose5 breathsAn illustration of Navasana, Boat Pose.NavasanaBoat Pose5 breathsAn illustration of Bhujapidasana, Shoulder Pressing Pose.BhujapidasanaShoulder Pressing Pose5 breathsAn illustration of Kurmasana, Tortoise Pose.KurmasanaTortoise Pose5 breathsAn illustration of Supta Kurmasana, Sleeping Tortoise Pose.Supta KurmasanaSleeping Tortoise Pose5 breathsAn illustration of Garbha Pindasana, Embryo in the Womb Pose.Garbha PindasanaEmbryo in the Womb Pose5 breathsAn illustration of Kukkutasana, Rooster Pose.KukkutasanaRooster Pose5 breathsAn illustration of Baddha Konasana A, Bound Angle Pose A.Baddha Konasana ABound Angle Pose A5 breathsAn illustration of Baddha Konasana B, Bound Angle Pose B.Baddha Konasana BBound Angle Pose B5 breathsAn illustration of Baddha Konasana C, Bound Angle Pose C.Baddha Konasana CBound Angle Pose C5 breathsAn illustration of Upavistha Konasana A, Wide Angle Seated Fold A.Upavistha Konasana AWide Angle Seated Fold A5 breathsAn illustration of Upavistha Konasana B, Wide Angle Seated Fold B.Upavistha Konasana BWide Angle Seated Fold B5 breathsAn illustration of Supta Konasana, Reclined Angle Pose.Supta KonasanaReclined Angle Pose5 breathsAn illustration of Supta Padangusthasana A, Reclined Big Toe Pose A.Supta Padangusthasana A · rightReclined Big Toe Pose A5 breathsAn illustration of Supta Padangusthasana B, Reclined Big Toe Pose B.Supta Padangusthasana B · rightReclined Big Toe Pose B5 breathsAn illustration of Supta Padangusthasana A, Reclined Big Toe Pose A.Supta Padangusthasana A · leftReclined Big Toe Pose A5 breathsAn illustration of Supta Padangusthasana B, Reclined Big Toe Pose B.Supta Padangusthasana B · leftReclined Big Toe Pose B5 breathsAn illustration of Ubhaya Padangusthasana, Both Big Toes Pose.Ubhaya PadangusthasanaBoth Big Toes Pose5 breathsAn illustration of Urdhva Mukha Paschimottanasana, Upward Facing Forward Fold.Urdhva Mukha PaschimottanasanaUpward Facing Forward Fold5 breathsAn illustration of Setu Bandhasana, Bridge Pose.Setu BandhasanaBridge Pose5 breaths

4 steps

Backbends

Three rounds of Urdhva Dhanurasana, then Paschimottanasana to release the back, between the end of the seated sequence and the start of the closing.

An illustration of Urdhva Dhanurasana, Upward Bow Pose.Urdhva DhanurasanaUpward Bow Pose5 breathsAn illustration of Urdhva Dhanurasana, Upward Bow Pose.Urdhva DhanurasanaUpward Bow Pose5 breathsAn illustration of Urdhva Dhanurasana, Upward Bow Pose.Urdhva DhanurasanaUpward Bow Pose5 breathsAn illustration of Paschimottanasana A, West Stretch A.Paschimottanasana AWest Stretch A10 breaths

15 steps

Closing

The closing sequence, finishing in Shavasana.

An illustration of Salamba Sarvangasana, Supported Shoulderstand.Salamba SarvangasanaSupported Shoulderstand25 breathsAn illustration of Halasana, Plow Pose.HalasanaPlow Pose10 breathsAn illustration of Karnapidasana, Ear Pressure Pose.KarnapidasanaEar Pressure Pose10 breathsAn illustration of Urdhva Padmasana, Upward Lotus.Urdhva PadmasanaUpward Lotus10 breathsAn illustration of Pindasana, Embryo Pose.PindasanaEmbryo Pose10 breathsAn illustration of Matsyasana, Fish Pose.MatsyasanaFish Pose10 breathsAn illustration of Uttana Padasana, Stretched Foot Pose.Uttana PadasanaStretched Foot Pose10 breathsAn illustration of Sirsasana, Headstand.SirsasanaHeadstand25 breathsAn illustration of Ardha Sirsasana, Half Headstand.Ardha SirsasanaHalf Headstand10 breathsAn illustration of Balasana, Child's Pose.BalasanaChild's Pose5 breathsAn illustration of Baddha Padmasana, Bound Lotus Pose.Baddha PadmasanaBound Lotus Pose10 breathsAn illustration of Yoga Mudrasana, Yoga Seal.Yoga MudrasanaYoga Seal10 breathsAn illustration of Padmasana, Lotus Pose.PadmasanaLotus Pose10 breathsAn illustration of Utpluthihi, Uprooting.UtpluthihiUprooting25 breathsAn illustration of Shavasana, Corpse Pose.ShavasanaCorpse Poserest

The count, kept for you

This page is the reference. My Ashtanga is the practice: the same sequence, counted aloud vinyasa by vinyasa in Sanskrit or English, with the drishti spoken for every posture.

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About My Ashtanga · 108 Sun Salutations · Support