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.” 55s
3. Sun Salutation
4. ☀ Sun Salutation A11 movements · one breath each · 3 rounds 3m 15s
   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.” 55s
7. Flow
8. ≈ Vinyasa flow23 poses · 20s each 7m 40s
   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...
   22. Staff Pose
   23. Seated Forward Fol...
9. Moon Salutation
10. ☾ Moon Salutation17 movements · one breath each · 2 rounds 3m
    1. Exhale Mountain
    2. Inhale Upward Salute
    3. Exhale Crescent
    4. Exhale Crescent
    5. Exhale Goddess
    6. Inhale Star
    7. Exhale Triangle
    8. Exhale Pyramid
    9. Inhale Low Lunge
    10. Exhale Garland squat
    11. Inhale Low Lunge
    12. Exhale Pyramid
    13. Exhale Triangle
    14. Inhale Star
    15. Exhale Goddess
    16. Inhale Upward Salute
    17. Exhale Mountain
11. Cool down
12. 06 Bound Angle Pose“Support the knees if they need it; let the thighs settle without pressing them down.” 55s
13. 07 Easy Seat“Let the shoulders settle and notice a few natural breaths.” 55s
14. Rest
15. 08 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 2m 25s