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 ~

Utkatasana

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

Utkatasana

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

Utkatasana

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

Paschimottanasana

 

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