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.” 30s
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 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. Warm up
6. 03 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable.” 25s
7. Flow
8. 04 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine.” 25s
9. 05 Kneeling Plank“Keep both knees grounded, press through the hands and avoid sinking through the lower back.” 20s
10. 06 Cobra Pose“Choose a small lift of the chest, keeping the hands light and the neck long.” 20s
11. 07 Downward-Facing Dog“Bend the knees as much as you need to find space along the back.” 40s
12. 08 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine.” 25s
13. 09 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable.” 25s
14. 10 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 30s
15. 11 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 30s
16. 12 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable.” 25s
17. 13 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine.” 25s
18. 14 Kneeling Plank“Keep both knees grounded, press through the hands and avoid sinking through the lower back.” 20s
19. 15 Cobra Pose“Choose a small lift of the chest, keeping the hands light and the neck long.” 20s
20. 16 Downward-Facing Dog“Bend the knees as much as you need to find space along the back.” 40s
21. 17 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine.” 25s
22. 18 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable.” 25s
23. 19 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 30s
24. 20 Triangle Pose · Right side“Right side. Use a block or a higher hand position and keep a soft bend in the front knee.” 45s
25. 21 Triangle Pose · Left side“Left side. Use a block or a higher hand position and keep a soft bend in the front knee.” 45s
26. 22 Staff Pose“Sit on a folded blanket if needed and let the spine rise without stiffening.” 45s
27. Cool down
28. 23 Seated Forward Fold“Bend the knees and hinge a little from the hips; leave the feet alone rather than pulling.” 1m
29. 24 Easy Seat“Let the shoulders settle and notice a few natural breaths.” 45s
30. Rest
31. 25 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 1m 16s