Traditional Practice Series

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.

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.

Utthita Hasta Padangushthasana

उत्थित हस्त पादान्गुष्ठासन

Utthita Hasta Pādānguṣṭhāsana

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

utthita (उत्थित, utthita) = stretched
hasta (हस्त, hasta) = hand
padangushtha (पादान्गुष्थ, pādānguṣtha) = big toe
asana (आसन, āsana) = Posture
Utthita Hasta Padangushthasana (उत्थित हस्त पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) = stretched-hand-grasps-big-toe

Vinyāsa breath Dr̥ṣṭi explanation of movement
1 IN nāsāgre lift right leg, take big toe
2 EX bend forward, chin to shinbone
5BR pādayoragre Utthita Hasta Padangushthasana (उत्थित हस्त पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (right side)
3 IN nāsāgre lift head
4 EX leg to the right, look over left shoulder
5BR pārśvadr̥ṣṭi Utthita Parshvasahita (उत्थित पार्श्वसहित, Utthita Pārśvasahita) (right side)
5 IN nāsāgre leg forward
6 EX pādayoragre leg far up to the top, to forehead
7 IN hands to waist
5BR nāsāgre Utthita Hasta Padangushthasana (उत्थित हस्त पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (right side)
(EX) lower leg
8 IN nāsāgre lift left leg, take big toe
9 EX bend forward
5BR pādayoragre Utthita Hasta Padangushthasana (उत्थित हस्त पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (left side)
10 IN nāsāgre lift head
11 EX leg to the left
5BR pārśvadr̥ṣṭi Utthita Parshvasahita (उत्थित पार्श्वसहित, Utthita Pārśvasahita) (left side)
12 IN nāsāgre leg again forward
13 EX pādayoragre leg far up to the top, to forehead
14 IN hands to waist
5BR nāsāgre Utthita Hasta Padangushthasana (उत्थित हस्त पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (left side)
- EX nāsāgre 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
×