Wednesday, January 11, 2006

Posture Names of the Ashtanga Yoga Primary Series
The full first series of all of the poses as taught by Pattabhi Jois of Mysore, India is called Yoga Chikitsa, in Sanskrit. It means yoga therapy. It is a program that, when practiced regularly, cures and purifies the physical body.
Do not feel you must practice all the postures. Work on what you can with the time you have to devote to the practice. Do not rush. Listen to your breath and allow yourself to let go. Work at your own pace and progress from there.


Opening Sequence

Surya Namaskara A (sun salutation A)
Surya Namaskara B (sun salutation B)
Padangusthasana (hand to big toe)
Pada Hastasana (hands under feet)
Trikonasana (triangle)
Parivritta Trikonasana (revolved triangle)
Utthita Parsvakonasana (side angle)
Parivritta Parsvakonasana (revolved side angle)
Prasarita Padottanasana A,B,C,D (wide leg forward bend)
Parsvottanasana (head to knee stretch)
Utthita Hasta Padanghustasana (extended hand to big toe)
Ardha Baddha Padma Uttanasana (half bound lotus forward fold)
Utkatasana (fierce or chair)
Virabhadrasana I and II (warriors)

Primary Sequence
Dandasana (staff pose)
Paschimottanasana A , B, C (seated forward bend)
Purvottasana (reverse plank)
Ardha Baddha Padma Paschimottanasana (sitting half bound lotus)
Trianga Mukaikapada Paschimottanasana (1 leg folded back, forward fold)
Janu Sirsasana A, B,C (head to knee)
Marichyasana A,B,C,D (seated twist)
Navasana (boat)
Adho Mukha Vrksasana (handstand)
Bhujapidasana (arm pressure pose)
Kurmasana (tortoise)
Supta Kurmasana (reclining tortoise)
Garbha Pindasana (embryo in the womb)
Kukkutasana (rooster)
Baddha Konasana (bound angle)
Upavista Konasana (wide angle seated forward fold)
Supta Konasana (reclining angle pose)
Supta Padangustasana (reclining big toe pose)
Ubhaya Padangustasana (both big toes pose)
Urdvha Mukha Paschimottanasana (upward facing paschimo)
Setu Bandhasana (bridge)

Finishing Sequence

Urdvha Dhanurasana (upward bow)
Paschimottanasana (seated forward bend)
Savasana (corpse)
Salamba Sarvangasana (shoulderstand)
Halasana (plow)
Karnapidasana (ear pressure pose)
Urdvha Padmasana (lotus in shoulderstand)
Pindasana in Sarvangasana (embryo)
Matsyasana (fish)
Uttana Padasana (flying fish)
Sirsasana (headstrand)
Urdvha Dandasana (upward staff)
Balasana (child's pose)
Baddha Padmasana (bound lotus)
Yogimudrasana (yogic seals)
Padmasana (lotus)
Tolasana (scales) aka Utplutihi, "the uplifting" (one inch lift)
Savasana (corpse)

Be happy and enjoy your practice.

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