Ashtanga Vinyasa Primary Series Asanas With Complete Instruction Of 71 Postures Step By Step

by Yoga In Nepal | Aug 20, 2021 | Ashtanga Vinyasa

Ashtanga Vinyasa Primary Series Asanas

Necessary Asana and mantra images

Note: Before reading this post, download all 4 sheets given in the first part of article. Then you can start reading all instructions given in the article. It will give you the clear view step by step. Here are those necessary documents: Ashtanga Vinysa starting and closing mantra, Ashtanga Vinyasa primary series postures (standing series, seated series and finishing series), Ashtanga Vinyasa surya Namaskara A and B.

Standig Series of Ashtanga Vinyasa Primary Series

Padangustasana: Keep feet hip distance apart and parallel. Inhale, hands on the hips and look up and back lifting the chest up. Exhale and fold forward, bend at the hips not at the lower back. Hold the big toes and stretch the back. Inhale, straighten back like a ski slope, look between eyebrow and head up. Exhale, move crown towards the floor, elbows out to the sides. Drishti (gaze) to nose. Hold for 5-8 breaths.
Padahastasana: In this step of Ashtanga Vinyasa primary series start with exhale, move hands under the feet. Inhale, head up and straighten back. Exhale, move the head downwards. Drishti: nose. Hold for 5-8 breaths.
Utthita Trikonasana: Inhale and jump with feet 3-4 feet apart. Left foot facing forward, right foot facing sideways, exhale and bend to the right. The other hand upwards, look upwards to the palm. Drishti: Thumb of the upper hand. Hold for 5-8 breaths. Repeat to the other side as well.
Parivrtta Trikonasana: Right foot forward 3-4 feet apart. Left foot backwards with 45 degrees to 60 degrees. Exhale and fold forward and twist. Left hand to the right foot or beyond it. Left hand upwards. Drishti: Thumb of the upper hand. Hold for 5-8 breaths. Repeat the other side too.
Utthita Parsvakonasana: Feet distance about 4 feet. Right foot face to the side while left foot frontwards. Bend the right knee. Exhale and bend to the right. Right hand on the floor or on the right thigh. Stretch left hand straight on the left ear. Drishti to the left palm. Hold for 5-8 breaths. Repeat the other side as well.
Parivrtta Parsvakonasana: In this step of Ashtanga Vinyasa primary series, leg alignment like that of Parivrtta Trikonasana. Bend the right knee. Place the left upper arm on it. Join the palm and twist. Drishti: upwards. Hold for 5-8 breaths. Repeat the other side too.
Prasarita Padottanasana – A: Feet apart about 4.5 feet. Exhale and fold forward. Hands on the floor. Try to keep the head at the center, between the two feet. Drishti: Nose. Hold for 5-8 breaths.
Prasirita Padottanasana – B: Inhale, look up. Hands on the waist and exhale, bend forward as before. Drishti: Nose. Hold for 5-8 breaths.
Prasarita Padottanasana- C: Inhale, look up, hands behind the back and interlace the fingers. Exhale bend forward ab before. Drishti: Nose. Hold for 5-8 breaths.
Prasarita Padottanasana- D: Inhale, look up. Hold the big toes and forward fold as before. Drishti: Nose. Hold for 5-8 breaths.
Parsvottanasana: This step of Ashtanga Vinyasa primary series start with inhale, jump feet out 3 to 3.5 ft. Back leg turn to 40 degree to 60 degree angle. Join palm behind the back. Fold forward. Bring chin towards the shin. Drishri- 2^nd toe of the extended foot.
Utthita Hasta Padangusthasana A: Inhale, hold right big toe with right hand. Left hand on the waist. Exhale, bend towards the knee. Drishti- Big toe. Hold the pose 5-8 breaths.
Utthita Hasta Padangusthasana B: Inhale, look up and straighten the body, Exhale, move the right leg to the right side and face the opposite direction. Drishti- far to the side. Hold for 5-8 breaths.
Utthita Hasta Padangusthasana C: Inhale, leg back to the front. Hold it with both hands. Exhale, pull the leg towards the chest. Hold for 1 breath.
Utthita Hasta Padangusthasana D: Exhale, leg back to the front. Hands on the waist. Stretch the right leg in front above the floor. Hold for about 5 breaths. Repeat these A,B, C, and D on the other side too.
Ardha Baddha Padma Paschimottanasana of Ashtanga Vinyasa Primary Series: Bend the right leg. Place the right heel close to the navel. Hold its big toe from behind the back with your right hand. Exhale, bend forward. Drishti: Nose. Hold for 5-8 breaths. Repeat to the other side too. ……….Vinyasa flow…..
Utkatasana: Inhale, hands up and look up to thumbs. Join the palms but do not clasp. Bend knees, but should not cross beyond the toes. Seems to be seated on a chair. Drishti: 3^rd eye. To release- exhale, knees straight, hands down, look third eye and then tip of the Hold for 5-8 breaths. ……………. Vinyasa flow…..
Virabhadrasana – A: After step 17th of Ashtanga Vinyasa primary series, Keep your Right foot front about 4-5 ft apart. Back (left) leg 45-60 degrees. Bend the front knee 90 degrees. It can be more than 90 degrees but not less. Share equal weight on both legs. Raise up hands. Drishti: Thumb. Hold for 5-8 breaths.
Virabhadrasana – B: Move the left foot to 90 degrees. Right leg towards the right. Spread hands sidewise parallel to floor. Drishti: Tip of the middle finger. Hold for 5-8 breaths. Repeat A and B to the other side as well. ………………. Vinyasa flow…….

Seated Series Of Ashtanga Vinyasa Primary Series

Dandasana: Sitdown, legs extended forward. Hands on the floor by the hips facing front. Spine straight and chin to chest in Jalandhar Bandha. Shoulders rolled open and scapula pulled down the back. Drishti: nose. Hold for 5-8 breaths.
Paschimottanasana A: Inhale, hands up and stretch spine upwards. Look towards the third eye. Exhale forward fold. Hold big toes. Drishti: nose. Hold for 5-8 breaths.
Paschimottanasana B: This step of Ashtanga Vinyasa primary series starts with inhale, look up towards the third eye. Hold feet. Exhale, bend down. Keep approaching the crown closer and closer to the feet. Drishti: nose. Hold for 5-8 breaths.
Paschimottanasana C: Inhale, look up to the third eye. Interlace the fingers around the feet. Exhale fold forward. Try to bring the crown of the head closer and closer to your feet. Drishti: nose. Hold for 5-8 breaths. ……… Vinyasa flow……
Purvottanasana: Fix the hands behind, on the floor. Face fingers towards legs. With the support of hands and feet lift the core up. Face backwards. Try to keep knees straight, draw toes towards floor. Drishti:3^rd eye. Hold for 5-8 breaths. ………… Vinyasa flow…….
Ardha Baddha Padma Paschimottanasana: In Ardha Baddha Padma Paschimottanasana of Ashtanga Vinyasa primary series, extend the left leg straight front. Right foot on the left thigh. Bring heel closer to the abdomen. Hold the right toe with the right hand. Inhale, raise the left hand up and stretch the back. Exhale, and forward fold. Try to hold the toes or foot. Drishti: Big toe of the extended foot or nose. Hold for 5-8 breaths…. Vinyasa flow.. repeat the other side as well… vinyasa flow…..
Trianga Mukhika Pada Paschimottotanasana: Bend the right leg, foot at the side of the hip. Both hips on the floor. Extend left leg forward. Inhale, raise both hands and stretch the back. Exhale, fold forward. Hold the foot. Drishti: Big toe of the extended foot. Hold for 5-8 breaths. .. Vinyasa flow…
Janu Sirshasana A: Extend the left leg. Touch the inner thigh with the right sole. Heel will touch the perineum. Inhale, raise the both hands up and stretch the back. Exhale, bend forward. Hold the foot. Hold for 5-8 breaths. Drishti: big toe of the extended foot. … Vinyasa flow… Repeat the other side too…
Janu Sirshasana B: In this step of Ashtanga Vinyasa primary series, extend the left leg. Sit down on the right foot with your heel under the anus. Angle between the thigh approx 85 degrees. Inhale, raise the both hands up and stretch the back. Exhale, bend forward. Hold the foot. Abdomen on the thigh, chin to shin. Hold for 5-8 breaths. Drishti: Big toe of the extended foot. … Vinyasa flow… Repeat the other side too…

Janu Sirshasana C: Extend the left leg. Bend the right knee. Bring the foot closer to perineum, toes downwards to the floor and heel upwards. Inhale, raise the both hands up and stretch the back. Exhale, bend forward. Hold the foot. Hold the pose for 5-8 breaths. Drishti: Big toe. … Vinyasa flow… Repeat the other side too… Vinyasa flow…
Marichayasana A: In Marichayasana A of Ashtanga Vinyasa primary series, extend the left leg first, Bend the right leg, and keep the foot aligned to the right hip. Hold the left hand with the right pushing the shin with the right upper arm. Stretch the back and forward fold. Hold the pose for 5-8 breaths. Drishti: Toes. Vinyasa flow… Repeat the other side too… Vinyasa flow…
Marichyasana B: Extend the left leg. Keep the right foot on the left thigh. Bend the left leg. Push the left shin with the left upper arm and hold right hand from behind the back. Stretch the back and forward fold. Hold the pose for 5-8 breaths. Drishti: Big toe. Vinyasa flow… Repeat the other side too… Vinyasa flow…
Marichyasana C: Extend the left leg. Keep the right foot on the left thigh. Twist to the right and back keeping the back uncurved pushing right leg with the left hand. Hold the right hand with the left while twisting. Hold the pose for 5-8 breaths. Drishti: far to the side. Vinyasa flow… Repeat the other side too… Vinyasa flow…
Marichyasana D: Extend the left leg. Keep the right foot on the left thigh. Bend the left leg. Twist to the left pushing with the right upper arm to the left leg. Try to hold the hands fixing them behind the back. Hold the pose for 5-8 breaths. Drishti: far to the side. Vinyasa flow… Repeat the other side too… Vinyasa flow…
Navasana: In Navasana of Ashtanga Vinyasa primary series Sit down, Extend the legs, lift them 30 degrees to 60 degrees. Keep the back straight with the angle about 45 degrees. Keep the hand straight above the floor. Hold the pose for 5-8 breaths. Drishti: Toes……. After 5 breaths keep the hands on the floor. Lift the body up for a breath and down. Continue the same pose again. Repeat it 3 to 5 times. ………. Vinyasa flow……
Bhujapidasana: Jump forward with the legs outside the arms. Balance the body with the hands fixing the thighs on the side of upper arms. Keep the legs straight. Drishti: Nose. Hold the pose for 5-8 breaths. Transition- Bakasana (knees on the upper arms) … Vinyasa flow…
Kurmasana: Jump forward with the legs outside the hands. Sit down. Insert the hands sidewise under the thighs. Bend down. Try to touch the floor with the chin. Keep the back straight. Drishti: Third eye. Hold the pose for 5-8 breaths.
Supta Kurmasana: Change to the next asana. Try to hold the hands behind the back. Bring the feet together to touch the both soles of each other. Forehead on the floor. Drishti: Third nose. Hold the pose for 5-8 breaths.
Garbha Pindasana: In this step of Ashtanga Vinyasa primary series, first make a lotus pose (padmasana). Insert the hands through the passage between calves and thigh till the elbow. Legs will be lifted up making the balance on the hips. Try to bring the hands to touch the chin. Drishti: Straight ahead. Hold the pose for 5-8 breaths…. Rock and Roll 9 times clockwise with the back. During the roll, continue the Garbha pindasana.
Kukkutasana: Slide the lower arms back till their middle within the calves and thigh. Lift the body up with the support of the hand. Balance the body while stamping with the hand. Drishti: 3^rd eye. Hold the pose for 5-8 breaths…. Vinyasa flow….
Baddha-Konasana A: Bring the feet together towards the perineum. Touch the soles of each other. Heels will touch the perineum. Push the knees towards the floor. Keep the spine straight and forward fold to touch the floor with the chin. Try not to curve the back. Drishti: nose. Hold the pose for 5-8 breaths.
Baddha-Konasana B: Bring the feet together towards the perineum. Touch the soles of each other. Heels will touch the perineum. Push the knees towards the floor. Curve the back and bend forward. Try to touch the toes with the forehead. Drishti: nose. Hold the pose for 5-8 breaths… Vinyasa flow…
Upavistha Konasana: In this step of Ashtanga Vinyasa primary series, Spread the leg sidewise in a seated position. Hold the outside edges of the feet. Exhale and fold forward. Lengthen the spine while trying to touch the floor with the chest and chin. Drishti: nose or third eye if deeper into the pose. Hold the pose for 5-8 breaths…
Urdhva Upavistha Konasana: Keep holding the feet. Inhale, lift the feet up spreading them sidewise straight and balance on the tailbone. Pull the legs towards the torso, chest lift up. Drishti: nose or third eye. Hold the pose for 5-8 breaths. … Vinyasa to lying down.
Supta Konasana: Exhale, rock backwards, move the legs over the head to the floor. Hold the big toes, spread the leg wide. Drishti: nose. Hold the pose for 5-8 breaths. Inhale, rock up pause for a second on Urdhva Upavistha Konasana. Exhale, go ahead to Upavistha Konasana. Drishti: nose. Hold the pose for 1 breath. Inhale up and vinyasa to lying down.
Supta Padangusthasana – A: Inhale, bring the right leg up, hold it on big toes. Left hand on the left thigh. Exhale, head up, chin to shin. Drishti: toes. Hold for 5-8 breaths.
Supta Padangusthasana – B: Inhale, head down. Exhale, take the right leg to the right side on the floor. Face to the left side. Drishti: far to the left. Hold for 5-8 breaths.
Supta Padangustasana – C: Supta Padangustasana of Ashtanga Vinyasa primary series starts with Inhale then do the right leg up, hold the foot with the both hands. Exhale, head up, chin to shin. Hold for 1 breath. Drishti: toes. Inhale, head down. Exhale: leg down. Chakrasana: Backward roll into vinyasa.
Ubhaya Padangusthasana: Jump through, lay down on your back. Move the feet over the head to the floor. Hold the big toes. Sit down, balance with the tail bone. Keep the back and leg straight. Drishti: 3^rd eye. Hold for 5 to 10 breaths. … Vinyasa flow…..
Urdhva Mukha Paschimottanasana: Jump through, lay down. Move the feet over the head to the floor. Hold the feet. Sit down, balance with the tail bone. Keep the back and leg straight. Bring the head to touch the leg. Drishti: 3^rd eye. Hold for 5 to 10 breaths. … Vinyasa flow…..

Finishing Series Of Ashtanga Vinyasa Primary Series

Setu Bandhasana: Lay down on back. Bend the knees, bring heel closer to the hips for the support to lift the hips and back up, crown on the floor. Use hands to lift the back up. If the core and neck are not strong enough, keep the hands on the sides of the head. Move the feet forward to keep the knees straight. Drishti: 3^rd eye. Hold for 5 to 10 breaths. … Chakrasana to Vinyasa flow…..
Urdhva Dhanurasana: Lay down. Fix the palm and feet on the floor. Lift the body above the floor. Drishti: 3^rd eye. Hold for 5 to 10 breaths. Release, keep the body down on the floor for 1 breath. Repeat Urdhva Dhanurasana 2 more times. … Chakrasana to Vinyasa flow…..
Paschimottanasana: Sit down, leg extend forward. Inhale, arms up, look up. Exhale, forward fold. Try to clasp your wrist with the hand or simply clasp the feet. Inhale, head up, and lengthen the spine. Exhale, bend fully forward, abdomen to the thigh, chin to shin. Drishti: nose. Hold 5 to 15 breaths. Inhale and head up, gaze to 3^rd eye. Laydown for five breaths.
Salamba Sarvangasana: Ashtanga Vinyasa primary series Salamba Sarvangasana begin from the lying down position. Lift the legs and back pushing with the hands. Elbows will rest on the floor. Finally stand on the shoulder. Keep the body straight. Drishti: Toes. Hold the pose for 5-8 breaths.
Halasana: Move the feet over the head to floor. Point the toes, feet together, spine straight, interlace the hands from the behind. Drishti: nose. Hold for 5-10 breaths.
Karnapidasana: Hands as they are, move knees to floors by ears and press. Lengthen the spine. Drishti: nose. Hold the pose for 5-8 breaths.
Urdhva Padmasana: Inhale, lift the legs up to make into lotus. Push the knees with hands and keep knees straight. Dristi: nose. Hold 5-8 breaths.
Pindasana: Exhale, with full lotus bring the knees towards the chest. Wrap the thighs with arms and clasp hands. Balance the body on the shoulder. Drishti: nose. Hold for 5-8 breaths.
Matsyasana: Inhale, continue with lotus, release the legs and keep on the floor. Using elbows support, lift the chest up. Curve the upper back and neck. Crown on the floor, supported by buttock. Drishti: 3^rd eye. Hold 5- 10 breaths.
Uttana Padasana: In Ashtanga Vinyasa primary series Uttana Padasana Inhale, release the lotus and keep straight. Lift legs up to 45 degrees, also arms. Drishti: 3^rd eye. Hold 5- 10 breaths. .. Roll and vinyasa..
Sirshasana: In sirshasana Keep the head and elbows in equilateral triangle position. Support the head with palms. Lift the leg up straight. Engage core. Balance the body. Drishti: nose. Hold for about 5 breaths.
Uttanapadasana: Bend at hips, keep the leg parallel to floor. Drishti: nose. Hold 5-15 breaths.
Balasana: In Balasana, Keep knees down on the floor. Head still on the floor. Keep the hips on the heels. Hold for about 5 breaths. .. Vinyasa….
Yoga Mudra: Sit down, come to lotus. Move the right hand behind your back and hold your right toes. Move the left hand behind your back and hold your left toes. Exhale, forward fold, forehead to toes. Drishti: 3^rd eye. Hold 10-25 breaths. Inhale, come up.
Padmasana: Hands on knees with jnana mudra. Lift chest forward, shoulder away from ears, chin to chest. Engage moola bandha. Witness the breath. Drishti: Nose. Hold 10-25 breaths.
Utpluthih: Still in lotus, press the palm to the floor, lift up off the floor. Drishti: nose. Hold for 25 breaths. This finishes the Ashtanga Vinyasa primary series all postures.