Ashtanga Preparation: Learn the Route

Familiarity is useful when you are learning Ashtanga. This preparation repeats a simple passage with knees down and a low Cobra option. It is not a traditional counted Sun Salutation or a shortened Primary Series. Keep the pace easy enough to place your hands and feet carefully, and learn the traditional transitions in class.

The sequence

1. Warm up
2. 01 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 45s
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 Plank to Chaturang...
   6. Inhale Upward-Facing Dog
   7. Exhale Downward-Facing Do...
   8. Inhale Step forward
   9. Exhale Forward Fold
   10. Inhale Rise
   11. Exhale Mountain
5. ☀ 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 Plank to Chaturang...
   6. Inhale Upward-Facing Dog
   7. Exhale Downward-Facing Do...
   8. Inhale Warrior I
   9. Exhale Plank to Chaturang...
   10. Inhale Upward-Facing Dog
   11. Exhale Downward-Facing Do...
   12. Inhale Warrior I
   13. Exhale Plank to Chaturang...
   14. Inhale Upward-Facing Dog
   15. Exhale Downward-Facing Do...
   16. Inhale Step forward
   17. Exhale Forward Fold
   18. Inhale Chair
   19. Exhale Mountain
6. Warm up
7. 04 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable.” 45s
8. Flow
9. ≈ Ashtanga flow18 poses · 25s each 7m 30s
   1. Half Forward Fold
   2. Kneeling Plank
   3. Cobra Pose
   4. Downward-Facing Do...
   5. Half Forward Fold
   6. Standing Forward F...
   7. Mountain Pose
   8. Mountain Pose
   9. Standing Forward F...
   10. Half Forward Fold
   11. Kneeling Plank
   12. Cobra Pose
   13. Downward-Facing Do...
   14. Half Forward Fold
   15. Standing Forward F...
   16. Mountain Pose
   17. Triangle Pose
   18. Triangle Pose
10. Cool down
11. 06 Seated Forward Fold“Bend the knees and hinge a little from the hips; leave the feet alone rather than pulling.” 45s
12. 07 Easy Seat“Let the shoulders settle and notice a few natural breaths.” 45s
13. Rest
14. 08 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 1m 20s