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. Arrive
2. 01 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 30s
3. 02 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable.” 25s
4. Move
5. 03 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine.” 25s
6. 04 Kneeling Plank“Keep both knees grounded, press through the hands and avoid sinking through the lower back.” 20s
7. 05 Cobra Pose“Choose a small lift of the chest, keeping the hands light and the neck long.” 20s
8. 06 Downward-Facing Dog“Bend the knees as much as you need to find space along the back.” 40s
9. 07 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine.” 25s
10. 08 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable.” 25s
11. 09 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 30s
12. 10 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 30s
13. 11 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable.” 25s
14. 12 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine.” 25s
15. 13 Kneeling Plank“Keep both knees grounded, press through the hands and avoid sinking through the lower back.” 20s
16. 14 Cobra Pose“Choose a small lift of the chest, keeping the hands light and the neck long.” 20s
17. 15 Downward-Facing Dog“Bend the knees as much as you need to find space along the back.” 40s
18. 16 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine.” 25s
19. 17 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable.” 25s
20. 18 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 30s
21. 19 Triangle Pose · Right side“Right side. Use a block or a higher hand position and keep a soft bend in the front knee.” 45s
22. 20 Triangle Pose · Left side“Left side. Use a block or a higher hand position and keep a soft bend in the front knee.” 45s
23. 21 Staff Pose“Sit on a folded blanket if needed and let the spine rise without stiffening.” 45s
24. 22 Seated Forward Fold“Bend the knees and hinge a little from the hips; leave the feet alone rather than pulling.” 1m
25. 23 Easy Seat“Let the shoulders settle and notice a few natural breaths.” 45s
26. Rest
27. 24 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 3m