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AYD.yoga

Ashtanga Yoga Denver

Yoga Chikitsā

The Primary Series — yoga therapy

The first series of Ashtanga yoga as taught in the KPJAYI method. Tap any pose to explore its complete compendium — etymology, vinyāsa count, alignment, anatomy, philosophy, and more.

Opening→
Sūrya Namaskāra→
Standing Sequence→
Seated Sequence→
Finishing Sequence→
Closing Sequence

Opening

Invocation(1 pose)

वन्दे गुरूणाम्Opening MantraVande Gurūṇām
Dṛṣṭi: Nose

Sūrya Namaskāra

Sun Salutations(2 poses)

सूर्य नमस्कार अSūrya Namaskāra ASun Salutation A
Vinyāsa: 95 roundsState: 6Dṛṣṭi: Navel
सूर्य नमस्कार बSūrya Namaskāra BSun Salutation B
Vinyāsa: 175 roundsState: 14Dṛṣṭi: Navel

Standing Sequence

Building heat and balance(16 poses)

Forward folds

पादाङ्गुष्ठासनPādāṅguṣṭhāsanaBig Toe Pose
Vinyāsa: 3State: 2Dṛṣṭi: Nose
पादहस्तासनPādahastāsanaHand Under Foot Pose
Vinyāsa: 3State: 2Dṛṣṭi: Nose

Triangle & side-angle

उत्थित त्रिकोणासनUtthita TrikoṇāsanaExtended Triangle Pose
Vinyāsa: 5State: 2 (R), 4 (L)Dṛṣṭi: Upper hand
परिवृत्त त्रिकोणासनParivṛtta TrikoṇāsanaRevolved Triangle Pose
Vinyāsa: 5State: 2 (R), 4 (L)Dṛṣṭi: Upper hand
उत्थित पार्श्वकोणासनUtthita PārśvakoṇāsanaExtended Side Angle Pose
Vinyāsa: 5State: 2 (R), 4 (L)Dṛṣṭi: Upper hand
परिवृत्त पार्श्वकोणासनParivṛtta PārśvakoṇāsanaRevolved Side Angle Pose
Vinyāsa: 5State: 2 (R), 4 (L)Dṛṣṭi: Upper hand

Prasārita group

प्रसारित पादोत्तानासन अPrasārita Pādottānāsana AWide-Legged Forward Fold A
Vinyāsa: 5State: 3Dṛṣṭi: Nose
प्रसारित पादोत्तानासन बPrasārita Pādottānāsana BWide-Legged Forward Fold B
Vinyāsa: 5State: 3Dṛṣṭi: Nose
प्रसारित पादोत्तानासन चPrasārita Pādottānāsana CWide-Legged Forward Fold C
Vinyāsa: 5State: 3Dṛṣṭi: Nose
प्रसारित पादोत्तानासन दPrasārita Pādottānāsana DWide-Legged Forward Fold D
Vinyāsa: 5State: 3Dṛṣṭi: Nose
पार्श्वोत्तानासनPārśvottānāsanaIntense Side Stretch
Vinyāsa: 5State: 2 (R), 4 (L)Dṛṣṭi: Nose

Balance

उत्थित हस्त पादाङ्गुष्ठासनUtthita Hasta PādāṅguṣṭhāsanaExtended Hand to Big Toe Pose
Vinyāsa: 14State: 2, 4, 7 (R) · 9, 11, 14 (L)Dṛṣṭi: Toes → Side → Nose
अर्ध बद्ध पद्मोत्तानासनArdha Baddha PadmottānāsanaHalf Bound Lotus Forward Fold
Vinyāsa: 9State: 2 (R), 7 (L)Dṛṣṭi: Nose

Transition to the floor

उत्कटासनUtkaṭāsanaFierce / Chair Pose
Vinyāsa: 13State: 7Dṛṣṭi: Thumbs
वीरभद्रासन अVīrabhadrāsana AWarrior Pose A
Vinyāsa: 16State: 7 (R), 8 (L)Dṛṣṭi: Thumbs
वीरभद्रासन बVīrabhadrāsana BWarrior Pose B
Vinyāsa: 16State: 9 (L), 10 (R)Dṛṣṭi: Fingertips

Seated Sequence

Forward folds, twists, and hip openers(26 poses)

दण्डासनDaṇḍāsanaStaff Pose
Vinyāsa: 7State: 7Dṛṣṭi: Nose
पश्चिमोत्तानासनPaścimottānāsanaSeated Forward Fold
Vinyāsa: 16State: 9Dṛṣṭi: Toes
पूर्वोत्तानासनPūrvottānāsanaUpward Plank Pose
Vinyāsa: 15State: 8Dṛṣṭi: Third eye
अर्ध बद्ध पद्म पश्चिमोत्तानासनArdha Baddha Padma PaścimottānāsanaHalf Bound Lotus Seated Forward Fold
Vinyāsa: 22State: 8 (R), 15 (L)Dṛṣṭi: Nose
त्रिअङ्ग मुखैकपाद पश्चिमोत्तानासनTriaṅg Mukhaikapāda PaścimottānāsanaThree Limbs Face One Foot Pose
Vinyāsa: 22State: 8 (R), 15 (L)Dṛṣṭi: Toes

Jānu group

जानु शीर्षासन अJānu Śīrṣāsana AHead Beyond Knee Pose A
Vinyāsa: 22State: 8 (R), 15 (L)Dṛṣṭi: Toes
जानु शीर्षासन बJānu Śīrṣāsana BHead Beyond Knee Pose B
Vinyāsa: 22State: 8 (R), 15 (L)Dṛṣṭi: Toes
जानु शीर्षासन चJānu Śīrṣāsana CHead Beyond Knee Pose C
Vinyāsa: 22State: 8 (R), 15 (L)Dṛṣṭi: Toes

Marīcī group

मरीच्यासन अMarīchyāsana ASage Marīci Pose A
Vinyāsa: 22State: 8 (R), 15 (L)Dṛṣṭi: Toes
मरीच्यासन बMarīchyāsana BSage Marīci Pose B
Vinyāsa: 22State: 8 (R), 15 (L)Dṛṣṭi: Nose
मरीच्यासन चMarīchyāsana CSage Marīci Pose C
Vinyāsa: 18State: 7 (R), 12 (L)Dṛṣṭi: Side
मरीच्यासन दMarīchyāsana DSage Marīci Pose D
Vinyāsa: 18State: 7 (R), 12 (L)Dṛṣṭi: Side
नावासनNāvāsanaBoat Pose
Vinyāsa: 13×5 liftsState: 7Dṛṣṭi: Toes

Arm balances

भुजपीडासनBhujapīḍāsanaArm Pressure Pose
Vinyāsa: 15State: 8Dṛṣṭi: Nose
कूर्मासनKūrmāsanaTortoise Pose
Vinyāsa: 16State: 7Dṛṣṭi: Third eye
सुप्त कूर्मासनSupta KūrmāsanaSleeping Tortoise Pose
Vinyāsa: 16State: 8Dṛṣṭi: Third eye
गर्भ पिण्डासनGarbha PiṇḍāsanaEmbryo in the Womb Pose
Vinyāsa: 15State: 8Dṛṣṭi: Nose
कुक्कुटासनKukkuṭāsanaRooster Pose
Vinyāsa: 15State: 9Dṛṣṭi: Nose
बद्ध कोणासनBaddha KoṇāsanaBound Angle Pose
Vinyāsa: 15State: 8 (A), 9 (B)Dṛṣṭi: Nose
उपविष्ठ कोणासनUpaviṣṭha KoṇāsanaSeated Wide Angle Pose
Vinyāsa: 15State: 8 (A), 9 (B)Dṛṣṭi: Third eye / Up
सुप्त कोणासनSupta KoṇāsanaSleeping Angle Pose
Vinyāsa: 16State: 8Dṛṣṭi: Nose
सुप्त पादाङ्गुष्ठासनSupta PādāṅguṣṭhāsanaReclining Big Toe Pose
Vinyāsa: 28State: 9, 11 (R) · 17, 19 (L)Dṛṣṭi: Toes → Side
उभय पादाङ्गुष्ठासनUbhaya PādāṅguṣṭhāsanaBoth Big Toes Pose
Vinyāsa: 15State: 9Dṛṣṭi: Nose
ऊर्ध्व मुख पश्चिमोत्तानासनŪrdhva Mukha PaścimottānāsanaUpward Facing Seated Forward Fold
Vinyāsa: 16State: 10Dṛṣṭi: Toes
सेतु बन्धासनSetu BandhāsanaBridge Pose
Vinyāsa: 15State: 9Dṛṣṭi: Nose

Transition

चक्रासनChakrāsanaBackward Roll
Dṛṣṭi: Nose

Finishing Sequence

Backbends, inversions, and integration(10 poses)

Backbends

ऊर्ध्व धनुरासनŪrdhva DhanurāsanaUpward Bow / Full Wheel
State: 3 reps × 5 breathsDṛṣṭi: Nose

Shoulderstand sequence

सालम्ब सर्वाङ्गासनSālamba SarvāṅgāsanaSupported Shoulderstand
State: 10 breathsDṛṣṭi: Nose
हलासनHalāsanaPlow Pose
State: 8 breathsDṛṣṭi: Nose
कर्णपीडासनKarṇapīḍāsanaEar Pressure Pose
State: 8 breathsDṛṣṭi: Nose
ऊर्ध्व पद्मासनŪrdhva PadmāsanaUpward Lotus in Shoulderstand
State: 8 breathsDṛṣṭi: Nose
पिण्डासनPiṇḍāsanaEmbryo Pose in Shoulderstand
State: 8 breathsDṛṣṭi: Nose
मत्स्यासनMatsyāsanaFish Pose
State: 8 breathsDṛṣṭi: Third eye
उत्तान पादासनUttāna PādāsanaExtended Legs Pose
State: 8 breathsDṛṣṭi: Nose

Headstand

शीर्षासन अŚīrṣāsana AHeadstand
State: 25 breathsDṛṣṭi: Nose
शीर्षासन बŚīrṣāsana BHalf Headstand
State: 10 breathsDṛṣṭi: Nose

Closing Sequence

Meditation and rest(5 poses)

बद्ध पद्मासन / योग मुद्राBaddha Padmāsana / Yoga MudrāBound Lotus / Yoga Seal
State: 10 breaths eachDṛṣṭi: Third eye / Nose
पद्मासनPadmāsanaLotus Pose
State: 10 breathsDṛṣṭi: Nose
उत् प्लुथि (तोलासन)Uth Pluthi (Tolāsana)Scale Pose
State: 10–100 breathsDṛṣṭi: Nose
शवासनŚavāsanaCorpse Pose
State: 5–15 minutesDṛṣṭi: Eyes closed
स्वस्ति प्रजाभ्यःMaṅgala MantraClosing Prayer
Dṛṣṭi: Nose