Download the Ashtanga Yoga Primary Series for your Mysore Self-Practice. This handy guide features the Traditional asana, drishti, and vinyasana of the full Primary Series on a single page.
Opening Mantra
om
vande gurūnām caranāravinde
sandarśita svātma sukhāva bodhe
nihśreyase jāngalikāyamāne
samsāra hālāhala moha śāntyai
ābāhu purusākāram
śankha cakrāsi dhārinam
sahasra śirasam śvetam
pranamāmi pantanjalim
om
om
I bow to the two lotus feet of the (plurality of) Gurus, which awaken insight into the happiness of pure Being, which are the complete absorbtion into joy, the jungle physician, eliminating the delusion caused by the poison of Samsāra (conditioned existence).
I prostrate before the sage Patañjali who has thousands of radiant, white heads (as the divine serpent, Ananta) and who has, as far as his arms, assumed a human form, holding a conch shell (divine sound), a wheel (a discus of light or time) and a sword (discrimination.)
om
Closing Mantra
om
svasti prajābhyah paripālayantaām
nyāyena mārgena
mahīm mahīśāh
gobrāhmanebhyah śubhamastu nityam
lokāsamastā sukhino bhavantu
om śāntih śāntih śāntih
om
May all of humankind be happy and well.
May the great noble lords protect the earth in every way,
by the path of justice & virtue.
May there be perpetual joy for those who know the real nature of things.
May all the worlds be happy.
om peace, peace, peace
Ashtanga Yoga Primary Series Asana List
Samasthiti (Same/Equal Standing)
Sūrya Namaskāra A, B (Sun Salutation)
Standing Series
Pādāngusthāsana (Standing Forward Bend – Big Toes Hold) nose, 3
Pādda Hastāsana (Standing Forward Bend – Hands Under Foot) nose, 3
Utthita Trikonāsana (Extended Triangle) hand, 5
Parivritta Trikonāsana (Revolved Triangle) hand, 5
Utthita Parśvakonāsana (Extended Side Angle) hand, 5
Parivritta Parśvakonāsana (Revolved Side Angle) hand, 5
Prasārita Padottānāsana A,B,C,D (Spread Feet Forward Bend) nose, 5 Parśvottanasana (Side Stretch) nose, 5
Utthita Hasta Pādāngusthāsana (Standing Leg Raise) foot & side, 14
Ardha Baddha Padmottānāsana (Standing Half Lotus) nose, 9
Utkatāsana (Chair Pose) up, 13
Virabhadrāsana A,B (Warrior Stance) up & hand 16
Primary Series – Yoga Chikitsa (Yoga Therapy)
Dandāsana (Staff Pose) nose, 13
Paschimottānāsana A,B,C,D (Seated Forward Bend, Western Stretch) foot, 16
Pūrvottānāsana (Front Stretch, Eastern Stretch) nose, 15
Ardha Baddha Padma Paschimottānāsana (Half Bound Lotus Forward Bend) foot, 22
Triang Mukhaikapāda Paschimottānāsana (Three Angles Forward Bend) foot, 22
Jānu Śīrsāsana A, B, C (Head Knee Posture) foot, 22
Marīchyāsana A,B,C,D (Sage Marichi Posture) A. foot, 22; B. nose, 22; C & D. side, 18
Nāvāsana (Boat) nose 13Bhujapidāsana A,B (Arm Pressure) nose, 15
Kūrmāsana (Turtle) – Supta Kūrmāsana (Sleeping Turtle) eyebrow center, 16
Garbha Pindāsana (Baby in Womb) nose, 15
Kukkutāsana (Rooster) nose, 15Baddha Konāsana A,B (Bound Angle) nose, 15
Upavishta Konāsana A,B (Open Angle) eyebrow center, 15
Supta Konāsana (Reclined Angle) nose, 16
Supta Pādāngusthāsana A,B,C (Reclined Leg Raise) foot & side, 28
Chakrasana (Rolling Wheel) transitional
Ubhayya Padāngustāsana (Both Big Toes) nose, 15
Urdhva Mukha Paschimottānāsana (Upward Facing Forward Bend) foot, 16
Setu Bandhāsana (Bridge) nose, 15
Back Bending
Ūrdhva Dhanurāsana (Upward Bow/ Backbend) nose, 15
Paschimottānāsana (Seated Forward Bend, Western Stretch) foot, 16
Finishing Series
Sarvāngāsana (Shoulder stand) nose, 13 Halāsana (Plow) nose, 13
Karnapīdāsana (Ear Pressure) nose, 13
Ūrdhva Padmāsana (Upward Lotus) nose, 13 Pindāsana (Ball Pose) nose, 14
Matsyāsana (Fish) nose, 14
Uttāna Pādāsana (Extending Foot Pose) nose, 13
Śirsāsana (Headstand) nose, 13
Ardha Sirsāsana (Half Bending Headstand) nose
Balāsana (Child’s Pose) nose
Baddha Padmāsana (Bound Lotus) nose, 16
Yoga Mudra (Yoga Seal) eyebrow center, 16
Padmāsana (Lotus) nose, 14
Uth Pluthi (Uprooted) nose, 14