Ashtanga Preparation: Breath and Folds

Use this short preparation to become familiar with a repeatable route and steady attention. It is an original introductory exercise, not the Ashtanga Primary Series or its traditional breath count. Learn the method and the full Sun Salutations with a teacher; here, step slowly and keep breathing natural.

The sequence

1. Warm up
2. 01 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 47s
3. Sun Salutation
4. ☀ Sun Salutation A11 movements · one breath each 1m 15s
   1. Exhale Mountain
   2. Inhale Upward Salute
   3. Exhale Forward Fold
   4. Inhale Halfway Lift
   5. Exhale Knees-down lower
   6. Inhale Cobra
   7. Exhale Downward-Facing Do...
   8. Inhale Step forward
   9. Exhale Forward Fold
   10. Inhale Rise
   11. Exhale Mountain
5. Warm up
6. 03 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable.” 47s
7. Flow
8. ≈ Ashtanga flow6 poses · 25s each 2m 30s
   1. Half Forward Fold
   2. Mountain Pose
   3. Standing Forward F...
   4. Half Forward Fold
   5. Mountain Pose
   6. Staff Pose
9. Sun Salutation
10. ☀ Sun Salutation B19 movements · one breath each 1m 55s
    1. Exhale Mountain
    2. Inhale Chair
    3. Exhale Forward Fold
    4. Inhale Halfway Lift
    5. Exhale Knees-down lower
    6. Inhale Cobra
    7. Exhale Downward-Facing Do...
    8. Inhale Warrior I
    9. Exhale Knees-down lower
    10. Inhale Cobra
    11. Exhale Downward-Facing Do...
    12. Inhale Warrior I
    13. Exhale Knees-down lower
    14. Inhale Cobra
    15. Exhale Downward-Facing Do...
    16. Inhale Step forward
    17. Exhale Forward Fold
    18. Inhale Chair
    19. Exhale Mountain
11. Cool down
12. 06 Seated Forward Fold“Bend the knees and hinge a little from the hips; leave the feet alone rather than pulling.” 47s
13. 07 Easy Seat“Let the shoulders settle and notice a few natural breaths.” 47s
14. Rest
15. 08 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 1m 12s