Ashtanga Yoga – Primary Series Postures
ASHTANGA PRIMARY SERIES POSTURES:
YOUTUBE LINK FOR TRAILER – ‘AN INTRODUCTION TO ASHTANGA YOGA’ with Sarah Swindlehurst
SUN SALUATION A ~
Urdhva Vrikshasana (Ūrdhva Vṛkṣāsana) = upward tree position
Uttanasana (Uttānāsana) = stretched Posture
Uttanasana (Uttānāsana) = Intense Stretch
Chaturanga Dandasana (Caturaṅga Daṇḍāsana) = Four Limbed Staff Posture
Urdhva Mukha Shvanasana (Ūrdhva-Mukha-Śvānāsana) = Upward Facing Dog
Adho Mukha Shvanasana (Adho-Mukha-Śvānāsana) = Downward Facing Dog
Uttanasana (Uttānāsana) = Intense Stretch
Uttanasana (Uttānāsana) = stretched Posture
Samasthitih (Samasthitiḥ) = Upright Standing
SUN SALUATION B ~
Uttanasana (Uttānāsana) = stretched Posture
Uttanasana (Uttānāsana) = Intense Stretch
Chaturanga Dandasana (Caturaṅga Daṇḍāsana) = Four Limbed Staff Posture
Urdhva Mukha Shvanasana (Ūrdhva-Mukha-Śvānāsana) = Upward Facing Dog
Adho Mukha Shvanasana (Adho-Mukha-Śvānāsana) = Downward Facing Dog
Virabhadrasana (Vīrabhadrāsana) = Warrior Posture
Chaturanga Dandasana (Caturaṅga Daṇḍāsana) = Four Limbed Staff Posture
Urdhva Mukha Shvanasana (Ūrdhva-Mukha-Śvānāsana) = Upward Facing Dog
Adho Mukha Shvanasana (Adho-Mukha-Śvānāsana) = Downward Facing Dog
Virabhadrasana (Vīrabhadrāsana) = Warrior Posture
Chaturanga Dandasana (Caturaṅga Daṇḍāsana) = Four Limbed Staff Posture
Urdhva Mukha Shvanasana (Ūrdhva-Mukha-Śvānāsana) = Upward Facing Dog
Adho Mukha Shvanasana (Adho-Mukha-Śvānāsana) = Downward Facing Dog
Urdhva Mukha Shvanasana (Ūrdhva-Mukha-Śvānāsana) = Upward Facing Dog
Uttanasana (Uttānāsana) = stretched Posture
Samasthitih (Samasthitiḥ) = Upright Standing
STANDING POSTURES ~
Padangushthasana (Pādanguṣṭhāsana) = hold-the-big-toe-posture
Pada Hastasana (Pāda-Hastāsana) = feet-on-hands-posture
Utthita Trikonasana (Utthita-Trikoṇāsana) = triangle pose
Parivritta Trikonasana (Parivṛtta Trikoṇāsana) = revolved triangle pose
Utthita Parshvakonasana (Utthita Parśvakoṇāsana) = extended side angle pose
Parivritta Parshvakonasana (Parivṛtta Parśvakoṇāsana) = revolved side angle pose
Parasarita Padottanasana A (Parāsarita Pādottānāsana) = wide stance forward bend
Parasarita Padottanasana B Parāsarita Pādottānāsana) = wide stance forward bend
Parasarita Padottanasana C (Parāsarita Pādottānāsana) = wide stance forwards bend
Parasarita Padottanasana D (Parāsarita Pādottānāsana) = wide stance forward bend
Parshvottanasana (Pārśvottānāsana) = Intense-side-stretch
Utthita Hasta Padangushthasana (Utthita Hasta Pādānguṣṭhāsana) = stretched-hand-grasps-big-toe
Utthita Parshvasahita (Utthita Pārśvasahita) = stretched-sideward-Posture
Utthita Hasta Padangushthasana B (Utthita Hasta Pādanguṣṭhāsana) = stretched-hand-grasps-big-toe
Ardha Baddha Padmottanasana (Ardha Baddha Padmottānāsana) = half-bound-Lotus-intense-stretch
Transition
Virabhadrasana A (Vīrabhadrāsana) = Warrior Posture
Virabhadrasana B (Vīrabhadrāsana) = Hero Posture
Transition
SITTING POSTURES ~
Dandasana (Daṇḍāsana) = Stick/Staff –Posture
Paschimottanasana A (Paścimottānāsana) = Intense-Stretch-of-Back-of-Body
Paschimottanasana B (Paścimottānāsana) = Intense-Stretch-of-Back-of-Body
Paschimottanasana C (Paścimottānāsana) = Intense-Stretch-of-Back-of-Body
Paschimottanasana D (Paścimottānāsana) = Intense-Stretch-of-back-of-body
Purvottanasana (Pūrvottānāsana) = Intense-Stretch-of-front-of-body
Ardha Baddha Padma Paschimottanasana (Ardha Baddha Padma Paścimottānāsana) = Half-bound-Lotus-with-intense-stretch-of-back-of-body
Tiryam Mukha Eka Pada Paschimottanasana (Tiryaṁ-Mukha Eka-Pāda Paścimottānāsana) = horizontal face position with intense stretch of back of body
Janu Shirshasana A (Jānu Śīrṣāsana) = head-to-knee-Posture
Janu Shirshasana B (Jānu Śīrṣāsana) = head-to-knee-Posture
Janu Shirshasana C (Jānu Śīrṣāsana) = head-to-knee-Posture
Marichyasana A (Marīcyāsana) = Posture of Marichi
Marichyasana B (Marīcyāsana) = Posture of Marichi
Marichyasana C (Marīcyāsana) = Posture of Marichi
Marichyasana D (Marīcyāsana) = Posture of Marichi
Navasana = Boat Posture
Bhuja Pidasana (Bhuja-Pīḍāsana) = Arm-Pressure-Posture
Kurmasana (Kūrmāsana) = Turtle-Posture
Supta Kurmasana (Supta-Kūrmāsana) = Sleeping-Turtle-Posture
Tittibhasana A (Ṭiṭṭibhāsana) = Posture-of-the-Tittibha-Bird
Bakasana (Bakāsana) = Crane- Posture
Garbha Pindasana (Garbha Piṇḍāsana) = Embryo-in-Womb-Posture
Kukkutasana (Kukkuṭāsana) = Rooster-Posture
Baddha Konasana A (Baddha Koṇāsana) = Bound-Angle-Seat
Baddha Konasana B (Baddha Koṇāsana) = Bound-Angle-Seat
Baddha Konasana C (Baddha Koṇāsana) = Bound-Angle-Seat
Upavishtha Konasana A (Upaviṣṭha Koṇāsana) = Seated-Angle-Posture
Upavishtha Konasana B (Upaviṣṭha Koṇāsana) = Seated-Angle-Posture
Supta Konasana (Koṇāsana) = Lying-Angle-Posture
Supta Padangushthasana A (Supta Pādānguṣṭhāsana) = Lying-Big Toe-Posture
Supta Padangushthasana B (Supta Pādānguṣṭhāsana) = Lying-Big Toe-Posture
Ubhaya Padangushthasana (Ubhaya Pādānguṣṭhāsana) = Both-Big Toe-Posture
Urdhva Mukha Paschimottanasana (Ūrdhva-Mukha Paścimottānāsana) = Face-upward-stretch-of-back of body
Setu Bandhasana (Setu Bandhāsana) = Bridge-build-Posture
Urdhva Dhanurasana (Ūrdhva Dhanurāsana) = Upward-directed-bow-Posture
FINISHING POSTURES ~
Salamba Sarvangasana (Sālamba Sarvāṅgāsana) = supported-all-limbs-pose
Halasana (Halāsana) = plough pose
Karna Pidasana (Karṇa-Pīḍāsana) = ear-pressure-pose
Urdhva Padmasana (Ūrdhva-Padmāsana) = upward lotus
Pindasana (Piṇḍāsana) = embryo pose
Matsyasana (Matsyāsana) = fish pose
Uttana Padasana (Uttāna Pādāsana) = intense leg pose
Shirshasana A (Śīrṣāsana) = headstand
Balasana (Bālāsana) = Childs pose
Baddha Padmasana (Baddha Padmāsana) = bound lotus
Yoga Mudra (Yoga-Mudrā) = symbol for yoga
Padmasana (Padmāsana) = lotus seat
Utplutih (Utplutiḥ) = uprooting
Shavasana (Śavāsana) = corpse pose