Ashtanga Preparation: Standing Foundations

Let repetition help you remember where to go next. After the adapted opening passage, practise both sides of Triangle and Side Angle without binds or jumps. This original preparation is not the traditional Primary Series. A Mysore teacher can help you learn the sequence gradually and decide which parts suit your current practice.

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 · 2 rounds 2m 30s
   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 · 2 rounds 3m 50s
   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 flow21 poses · 25s each 8m 45s
   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
   19. Extended Side Angl...
   20. Extended Side Angl...
   21. Wide-Legged Forwar...
10. Cool down
11. 06 Bound Angle Pose“Support the knees if they need it; let the thighs settle without pressing them down.” 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 55s