Workout

Ashtanga Primary Series

60 minutes, timed and counted for you

A coach-voice timer counts every rep and calls every rest.

Free · No signup to try

Traditional Ashtanga

Yoga Chikitsa — the Ashtanga Primary Series as codified by Pattabhi Jois in Mysore, India. A fixed sequence of 75 poses performed in a specific order, synchroni…

advanced~60 minYoga mat

#yoga#ashtanga#primary series#yoga chikitsa#pattabhi jois#mysore#traditional

Workouts

OPENING SEQUENCE

Opening Mantra

3 OM chants to focus the mind

Sun Salutation A × 5

5 rounds, each Downward Dog held 5 breaths

Sun Salutation B × 3

3 rounds with Warrior I both sides

STANDING SEQUENCE

Padangusthasana (Big Toe Pose)

5 breaths, fold to toes

Trikonasana Right + Left

5 breaths each side

Parivrtta Trikonasana Right + Left

5 breaths — revolved triangle

Prasarita Padottanasana A

wide-leg forward fold, crown to floor

Parsvakonasana Right + Left

5 breaths, extended side angle

Parsvottanasana Right + Left

5 breaths, intense side stretch

Utthita Hasta Padangusthasana Right + Left

5 breaths standing balance

Virabhadrasana Right + Left

5 breaths each, Warrior I & II

SEATED SEQUENCE

Dandasana (Staff Pose)

sit tall, 5 breaths

Paschimottanasana (Seated Forward Fold)

A, B, C variations — hold each 5 breaths

Purvottanasana (Reverse Plank)

lift hips, press feet down

Ardha Baddha Padma Paschimottanasana (each side)

5 breaths each side — half lotus forward fold

Janu Sirsasana A, B, C (each side)

3 variations × 5 breaths, head to shin

Marichyasana A + C (each side)

4 variations × 5 breaths — hip/twist

Navasana (Boat Pose)

5 × 5 breaths with lift-up between

Baddha Konasana A + B

bound angle, fold forward

Upavistha Konasana

wide-leg seat, fold forward

CLOSING SEQUENCE

Salamba Sarvangasana (Shoulderstand)

10–25 breaths

Halasana (Plough)

10 breaths

Matsyasana (Fish)

counter the shoulderstand

Yoga Mudra

seated, bound forward fold

Savasana

minimum 5 minutes — non-negotiable