Yoga Chikitsa (योग चिकित्सा, Yoga Cikitsā) is the Sanksrit (संक्सृत्, Saṁksr̥t) name for the primary series and it can be translated as Yoga Therapy. Therefore this series purifies and heals the body.
The first or primary series forms the basis for all subsequent series. Superficially seen it may seem the easiest of all six Ashtanga Vinyasa Yoga series. It is however the most difficult one; it is the series first learned by every Ashtanga-Yogi; this is where one becomes familiar with the Vinyasa System and gets used to everyday Yoga practice. The following series do not bring anything that is relatively new. Only a couple of new postures integrate into the system one is already familiar with.
Supta-Kurmasana
सुप्तकूर्मासन
Supta-Kūrmāsana
Sleeping Turtle

Supta (सुप्त, Supta) = sleeping, lying
Kurma (कूर्म, Kūrma) = Turtle
Asana (आसन, Āsana) = Posture
Supta-Kurmasana (सुप्तकूर्मासन, Supta-Kūrmāsana) = Sleeping-Turtle-Posture
Vinyāsa | breath | Dr̥ṣṭi | explanation of movement |
1 | IN | añguṣṭhamadhye | raise arms overhead |
2 | EX | nāsāgre | spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 | IN | bhrūmadhye | come half-way up with straight spine, lift head |
4 | EX | nāsāgre | hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 | IN | bhrūmadhye | roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 | EX | nābicakre | tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 | IN | nāsāgre | jump forward balancing on straight arms, bend legs in the air |
(EX) | lower legs over upper arms | ||
(IN) | stretch legs, Tittibhasana (तित्तिभासन, Tittibhāsana) | ||
EX | bhrūmadhye | lower down, arms to the side, lift heels from ground | |
5BR | bhrūmadhye | Kurmasana (कूर्मासन, Kūrmāsana) | |
EX | prop up hands under the knees | ||
8 | (IN) | lift, stretch legs, Tittibhasana (तित्तिभासन, Tittibhāsana) | |
(EX) | left foot behind head, Eka-Pada Shirshasana (एकपाद शीर्षासन, Eka-Pāda Śīrṣāsana) | ||
(IN) | nāsāgre | lift | |
(EX) | right foot behind head, Dvi-Pada Shirshasana (द्विपाद शीर्षासन, Dvi-Pāda Śīrṣāsana) | ||
(IN) | nāsāgre | lift | |
9 | EX | roll forward, lower down | |
5BR | bhrūmadhye | Supta Kurmasana (सुप्त कूर्मासन, Supta Kūrmāsana) | |
EX | put up hands under knees, lift, Dvi-Pada Shirshasana (द्विपाद शीर्षासन, Dvi-Pāda Śīrṣāsana) | ||
10 | IN | nāsāgre | stretch legs, Tittibhasana (तित्तिभासन, Tittibhāsana) |
11 | EX | bend knees, Bakasana (बकासन, Bakāsana), stretch arms | |
IN | nāsāgre | lift up balancing on straight arms, bend legs in the air | |
12 | EX | nāsāgre | lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
13 | IN | bhrūmadhye | roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
14 | EX | nābicakre | tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
15 | IN | bhrūmadhye | jump feet between hands, straighten the spine half way up, lift your head, |
16 | EX | nāsāgre | bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- | IN | bhrūmadhye | lift the head again, straighten spine, palms or finger tips remain on the ground |
EX | nāsāgre | stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
legend for the Vinyāsa table:
- The grey part of the table is performed in Aṣṭāṅga-Yoga practice.
- Yellow marked is the position depicted on the photo.
- Vinyāsa:1 = ekam; 2 = dve; 3 = trīṇi; 4 = catvāri; 5 = pañca; 6 = ṣaṭ; 7 = sapta; 8 = aṣṭau; 9 = nava; 10 = daśa; 11 = ekādaśa; 12 = dvādaśa; 13 = trayodaśa; 14 = caturdaśa; 15 = pañcadaśa; 16 = ṣoḍaśa; 17 = saptadaśa; 18 = aṣṭadaśa; 19 = ekonavimśatiḥ; 20 = vimśatiḥ; 21 = ekāvimśatiḥ; 22 = dvāvimśatiḥ; 23 = trayovimśatiḥ; 24 = caturvimśatiḥ; 25 = pañcavimśatiḥ; 26 = ṣoḍavimśatiḥ; 27 = saptavimśatiḥ; 28 = aṣṭovimśatiḥ
- breath: IN = Inhalation; EX = exhalation; 5BR = five breaths
- Dr̥ṣṭi: nāsāgre = to the nose; añguṣṭhamadhye = to the middle of the thumb; bhrūmadhye = in the middle of the eye brows; nābicakre = to the navel; ūrdhvadr̥ṣṭi = upwards; hastāgre = to the tip of the hand; pādayoragre = to the tip of the foot; pārśvadr̥ṣṭi = sidewards