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.” 53s
3. Sun Salutation
4. ☀ Sun Salutation A11 movements · one breath each 1m 44s
   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.” 41s
7. Flow
8. 04 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine.” 27s
9. 05 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 41s
10. 06 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable.” 41s
11. 07 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine.” 27s
12. 08 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 41s
13. 09 Staff Pose“Sit on a folded blanket if needed and let the spine rise without stiffening.” 55s
14. Cool down
15. 10 Seated Forward Fold“Bend the knees and hinge a little from the hips; leave the feet alone rather than pulling.” 55s
16. 11 Easy Seat“Let the shoulders settle and notice a few natural breaths.” 55s
17. Rest
18. 12 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 1m