Ashtanga yoga routines are broken down into series, beginning with the primary series. You will be encouraged to take the primary series over and over until you master those poses and are encourage to move onto the next series. The entire program has six series, but most people do not progress past the first two series, partially because of the difficulty of the series and partly because the last several series are not widely taught, but that's okay: you could easily spend a lifetime trying to master the first two.
What is the Ashtanga Primary Series?
In the ashtanga primary series, you will repeat the same poses (asana) every class. Many people find it relaxing and calming to know exactly what poses will come next, since it takes some of the active thought out of the process and allows you to focus on your breathing and your physical effort as you assume each posture correctly. Every breath is linked to a movement or pose, so you will be concentrating on your breathing as a kind of meditation as you move through the positions.
In the ashtanga primary series, you will repeat the same poses (asana) every class. Many people find it relaxing and calming to know exactly what poses will come next, since it takes some of the active thought out of the process and allows you to focus on your breathing and your physical effort as you assume each posture correctly. Every breath is linked to a movement or pose, so you will be concentrating on your breathing as a kind of meditation as you move through the positions.
You will move through each position in unison as a class as the instructor guides you all through your breathing and your movements. The unity of the class is astonishing to experience and lends a sensation of calm, purposeful intention that is invigorating. The classes are long, lasting an hour and a half, and they follow the exact same sequence every time.
Ashtanga Primary Series Poses
In your primary series class, you will be guided through five sun salutations (type A), and then through five more sun salutations (type B). Next you will complete standing postures, seated postures and a sequence of inversions and backbends. The class will complete with ten minutes of guided meditation as you relax in svasana, known as the corpse pose.
In your primary series class, you will be guided through five sun salutations (type A), and then through five more sun salutations (type B). Next you will complete standing postures, seated postures and a sequence of inversions and backbends. The class will complete with ten minutes of guided meditation as you relax in svasana, known as the corpse pose.
The ashtanga primary series works your entire body. Many of the poses involve bending forward, so you will stretch and challenge your hips, hamstrings and lower back a great deal. The plank positions will also challenge your upper body and the flowing movements will stretch every muscle group.
If you have never attended an ashtanga yoga class before, you should watch a class or read about the poses beforehand, practicing them at home so that you will not distract the rest of the class as you attempt to keep up. Make sure you go to class with at least a rudimentary idea of what will be expected and how to perform the poses required.
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