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.” 26s
3. Sun Salutation
4. ☀ Sun Salutation A11 movements · one breath each · 2 rounds 3m 28s
   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.” 21s
7. Flow
8. 04 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine.” 21s
9. 05 Kneeling Plank“Keep both knees grounded, press through the hands and avoid sinking through the lower back.” 17s
10. 06 Cobra Pose“Choose a small lift of the chest, keeping the hands light and the neck long.” 17s
11. 07 Downward-Facing Dog“Bend the knees as much as you need to find space along the back.” 34s
12. 08 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine.” 21s
13. 09 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable.” 21s
14. 10 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 26s
15. 11 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 26s
16. 12 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable.” 21s
17. 13 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine.” 21s
18. 14 Kneeling Plank“Keep both knees grounded, press through the hands and avoid sinking through the lower back.” 17s
19. 15 Cobra Pose“Choose a small lift of the chest, keeping the hands light and the neck long.” 17s
20. 16 Downward-Facing Dog“Bend the knees as much as you need to find space along the back.” 34s
21. 17 Half Forward Fold“Rest the hands on shins or blocks and make room along the spine.” 21s
22. 18 Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable.” 21s
23. 19 Mountain Pose“Feel the weight through both feet and let the shoulders soften.” 26s
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.” 51s
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.” 51s
26. 22 Extended Side Angle · Right side“Right side. Rest the forearm lightly on the thigh; keep space in the chest without forcing the turn.” 51s
27. 23 Extended Side Angle · Left side“Left side. Rest the forearm lightly on the thigh; keep space in the chest without forcing the turn.” 51s
28. 24 Wide-Legged Forward Fold“Keep the knees soft and place the hands on blocks if the floor feels far away.” 51s
29. 25 Staff Pose“Sit on a folded blanket if needed and let the spine rise without stiffening.” 51s
30. 26 Seated Forward Fold“Bend the knees and hinge a little from the hips; leave the feet alone rather than pulling.” 1m 18s
31. Cool down
32. 27 Bound Angle Pose“Support the knees if they need it; let the thighs settle without pressing them down.” 51s
33. 28 Easy Seat“Let the shoulders settle and notice a few natural breaths.” 51s
34. Rest
35. 29 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 1m 38s