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. Arrive
2. 01 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 27s
3. 02 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable.” 22s
4. Move
5. 03 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine.” 22s
6. 04 Kneeling Plank“Keep both knees grounded, press through the hands and avoid sinking through the lower back.” 18s
7. 05 Cobra Pose“Choose a small lift of the chest, keeping the hands light and the neck long.” 18s
8. 06 Downward-Facing Dog“Bend the knees as much as you need to find space along the back.” 36s
9. 07 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine.” 22s
10. 08 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable.” 22s
11. 09 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 27s
12. 10 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 27s
13. 11 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable.” 22s
14. 12 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine.” 22s
15. 13 Kneeling Plank“Keep both knees grounded, press through the hands and avoid sinking through the lower back.” 18s
16. 14 Cobra Pose“Choose a small lift of the chest, keeping the hands light and the neck long.” 18s
17. 15 Downward-Facing Dog“Bend the knees as much as you need to find space along the back.” 36s
18. 16 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine.” 22s
19. 17 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable.” 22s
20. 18 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 27s
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.” 54s
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.” 54s
23. 21 Extended Side Angle · Right side“Right side. Rest the forearm lightly on the thigh; keep space in the chest without forcing the turn.” 54s
24. 22 Extended Side Angle · Left side“Left side. Rest the forearm lightly on the thigh; keep space in the chest without forcing the turn.” 54s
25. 23 Wide-Legged Forward Fold“Keep the knees soft and place the hands on blocks if the floor feels far away.” 54s
26. 24 Staff Pose“Sit on a folded blanket if needed and let the spine rise without stiffening.” 54s
27. 25 Seated Forward Fold“Bend the knees and hinge a little from the hips; leave the feet alone rather than pulling.” 1m 22s
28. 26 Bound Angle Pose“Support the knees if they need it; let the thighs settle without pressing them down.” 54s
29. 27 Easy Seat“Let the shoulders settle and notice a few natural breaths.” 54s
30. Rest
31. 28 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 4m 18s