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.

Supta Padangushthasana

सुप्त पादान्गुष्ठासन

Supta Pādānguṣṭhāsana

Upavishtha  Konasana  [B] [thumb mini] Supta  Konasana [thumb mini] Way out of Posture [thumb mini] Way out of Posture [thumb mini] Supta  Padangushthasana [thumb mini solar] Supta  Parshvasahita [thumb mini] Way in [thumb mini] Ubhaya  Padangushthasana [thumb mini] Way in [thumb mini] Urdhva-Mukha Paschimottanasana [thumb mini]
Supta  Padangushthasana

Supta (सुप्त, Supta) = lying, sleeping
Padangushthasana (पादान्गुष्ठासन, Pādānguṣṭhāsana) = big toe
Asana (आसन, Āsana) = Posture
Supta Padangushthasana (सुप्त पादान्गुष्ठासन, Supta Pādānguṣṭhāsana) = Lying-Big Toe-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) nāsāgre jump through, lay down flat on back
8 IN lift right leg, right hand grabs right big toe, head stays on floor
9 EX chin to shin
5BR pādayoragre Supta Padangushthasana (सुप्त पादान्गुष्ठासन, Supta Pādānguṣṭhāsana)
10 IN pādayoragre head back to floor again
11 EX put right leg down at right side
5BR pārśvadr̥ṣṭi Supta Parshvasahita (सुप्त पार्श्वसहित, Supta Pārśvasahita)
12 IN pādayoragre lift right leg, head remains on floor
13 EX pādayoragre chin again to shin in Supta Padangushthasana (सुप्त पादान्गुष्ठासन, Supta Pādānguṣṭhāsana)
14 IN pādayoragre put down head
15 EX nāsāgre lay down flat on back
16 IN pādayoragre lift left leg, left hand grabs left big toe, head stays on floor
17 EX chin to shin
5BR pādayoragre Supta Padangushthasana (सुप्त पादान्गुष्ठासन, Supta Pādānguṣṭhāsana)
18 IN pādayoragre head back to floor
19 EX put left leg down at left side
5BR pārśvadr̥ṣṭi Supta Parshvasahita (सुप्त पार्श्वसहित, Supta Pārśvasahita)
20 IN pādayoragre lift left leg, head remains on floor
21 EX pādayoragre chin again to shin in Supta Padangushthasana (सुप्त पादान्गुष्ठासन, Supta Pādānguṣṭhāsana)
22 IN pādayoragre put down head
23 EX nāsāgre lay down flat on back
24 IN nāsāgre roll back, lift up, Chakrasana (चक्रसन, Cakrasana)
EX lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
25 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
26 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
27 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
28 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
×
Share
X
Language
X
Contact Cart
X
Your shopping cart is loading...
Menu