Learned the basics? Now add primary series, Yoga Chikitsa (Cikitsa), in the middle of your Ashtanga Vinyasa Yoga practice - one by one you will learn 41 asanas.

Traditional Practice Series

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.

Ardha Baddha Padmottanasana

अर्ध बद्ध पद्मोत्तानासन

Ardha Baddha Padmottānāsana

Vorbereitung [thumb mini] Utthita  Hasta  Padangushthasana [thumb mini] Utthita  Parshvasahita [thumb mini] Utthita  Hasta  Padangushthasana  [B] [thumb mini] Ardha  Baddha  Padmottanasana [thumb mini solar] Utkatasana [thumb mini] The Way out [thumb mini] Virabhadrasana [A] [thumb mini] Virabhadrasana  [B] [thumb mini] The way out [thumb mini]
Ardha  Baddha  Padmottanasana

ardha (अर्ध, ardha) = half
baddha (बद्ध, baddha) = bound
padma (पद्म, padma) = Lotus
ud (उद्, ud) =Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity.
Tana (तान, Tāna) = stretched
Uttana (उत्तान, Uttāna) = intense stretch, straight, stretched
asana (आसन, āsana) = Posture
Ardha Baddha Padmottanasana (अर्ध बद्ध पद्मोत्तानासन, Ardha Baddha Padmottānāsana) = half-bound-Lotus-intense-stretch

Vinyāsa breath Dr̥ṣṭi explanation of movement
1 IN nāsāgre lift right leg, put on left thigh, right hand behind back, bind
2 EX bend forward, left hand beside left leg, chin to shinbone
5BR nāsāgre Ardha Baddha Padmottanasana (अर्ध बद्ध पद्मोत्तानासन, Ardha Baddha Padmottānāsana) (right side)
3 IN bhrūmadhye lift head
EX stay in this position
4 IN nāsāgre left hand to hip, straighten up
5 EX nāsāgre lower right leg, lower arms
6 IN nāsāgre lift left leg, put on right thigh, left hand behind back, bind
7 EX bend forward, right hand beside right leg, chin to shinbone
5BR nāsāgre Ardha Baddha Padmottanasana (अर्ध बद्ध पद्मोत्तानासन, Ardha Baddha Padmottānāsana) (left side)
8 IN bhrūmadhye lift head
EX stay in this position
9 IN nāsāgre left hand to hip, straighten up
- EX nāsāgre lower right leg, lower arms, Samastitih (समस्तितिः, Samastitiḥ)

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
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