The Ashtanga yoga Primary Series, known in Sanskrit as Yoga Chikitsa (yoga therapy), is the foundational sequence that most practitioners spend years refining. It consists of approximately 75 postures performed in a fixed order, linked by vinyasa (breath-synchronised movement). The series takes sixty to ninety minutes for most practitioners and is traditionally practised six mornings per week.
This guide lists every posture in order, organised by section. If you are planning to study Ashtanga in Mysore, knowing this sequence is helpful preparation — though teachers in Gokulam's shalas will teach it to you one posture at a time in the traditional Mysore-style format.
How the Primary Series is Structured
The Primary Series follows a consistent structure every practice:
- Opening mantra — A Sanskrit invocation chanted before practice begins
- Surya Namaskar (Sun Salutations) — 5 repetitions of A and 5 of B
- Standing sequence — A fixed set of standing postures
- Seated sequence — The core of the Primary Series, consisting of forward folds, twists, and hip openers
- Finishing sequence — Inversions, backbends, and closing postures
- Closing mantra — A final invocation
Each section flows into the next without pause. The transitions between postures (vinyasas) are as important as the postures themselves — they maintain heat, focus, and the continuity of breath.
Sun Salutations (Surya Namaskar)
Surya Namaskar A (5 repetitions)
| # | Sanskrit | English |
|---|---|---|
| 1 | Samasthiti | Equal standing |
| 2 | Urdhva Hastasana | Upward hands |
| 3 | Uttanasana | Standing forward fold |
| 4 | Ardha Uttanasana | Half forward fold |
| 5 | Chaturanga Dandasana | Four-limbed staff |
| 6 | Urdhva Mukha Svanasana | Upward-facing dog |
| 7 | Adho Mukha Svanasana | Downward-facing dog (5 breaths) |
Surya Namaskar B (5 repetitions)
Adds Utkatasana (chair pose) and Virabhadrasana A (warrior I) to the basic sun salutation framework. Builds more heat and engages the legs more deeply.
Standing Sequence
The standing sequence is the same every day, regardless of how far you have progressed in the seated sequence. These postures build balance, leg strength, and alignment.
| # | Sanskrit | English | Breaths |
|---|---|---|---|
| 1 | Padangusthasana | Big toe pose | 5 |
| 2 | Padahastasana | Hands under feet | 5 |
| 3 | Utthita Trikonasana | Extended triangle | 5 each side |
| 4 | Parivritta Trikonasana | Revolved triangle | 5 each side |
| 5 | Utthita Parsvakonasana | Extended side angle | 5 each side |
| 6 | Parivritta Parsvakonasana | Revolved side angle | 5 each side |
| 7 | Prasarita Padottanasana A–D | Wide-legged forward fold (4 variations) | 5 each |
| 8 | Parsvottanasana | Intense side stretch | 5 each side |
| 9 | Utthita Hasta Padangusthasana | Extended hand to big toe | 5 each side |
| 10 | Ardha Baddha Padmottanasana | Half-bound lotus forward fold | 5 each side |
| 11 | Utkatasana | Chair pose | 5 |
| 12 | Virabhadrasana A | Warrior I | 5 each side |
| 13 | Virabhadrasana B | Warrior II | 5 each side |
Seated Sequence
The seated sequence is where the Primary Series does its therapeutic work. Postures are added one at a time by your teacher. Each posture is held for five breaths, with a vinyasa (jump-back, chaturanga, up-dog, down-dog, jump-through) between each side or each posture.
| # | Sanskrit | English |
|---|---|---|
| 1 | Dandasana | Staff pose |
| 2 | Paschimottanasana A, B, C | Western intense stretch (3 variations) |
| 3 | Purvottanasana | Eastern intense stretch (reverse plank) |
| 4 | Ardha Baddha Padma Paschimottanasana | Half-bound lotus forward fold |
| 5 | Tiriang Mukha Eka Pada Paschimottanasana | Three-limbed forward fold |
| 6 | Janu Sirsasana A, B, C | Head-to-knee (3 variations) |
| 7 | Marichyasana A | Sage Marichi A (forward fold) |
| 8 | Marichyasana B | Sage Marichi B (forward fold with half lotus) |
| 9 | Marichyasana C | Sage Marichi C (twist) |
| 10 | Marichyasana D | Sage Marichi D (twist with half lotus) |
| 11 | Navasana | Boat pose (5 repetitions) |
| 12 | Bhujapidasana | Arm pressure pose |
| 13 | Kurmasana | Tortoise pose |
| 14 | Supta Kurmasana | Sleeping tortoise |
| 15 | Garbha Pindasana | Embryo in the womb |
| 16 | Kukkutasana | Rooster pose |
| 17 | Baddha Konasana A, B | Bound angle (2 variations) |
| 18 | Upavistha Konasana A, B | Seated wide angle (2 variations) |
| 19 | Supta Konasana | Reclining angle |
| 20 | Supta Padangusthasana | Reclining big toe |
| 21 | Ubhaya Padangusthasana | Both big toes |
| 22 | Urdhva Mukha Paschimottanasana | Upward-facing forward fold |
| 23 | Setu Bandhasana | Bridge pose |
Finishing Sequence
The finishing sequence is the same every practice, regardless of where you stopped in the seated sequence. It includes inversions, backbends, and calming postures that balance the body after the intensity of the seated work.
| # | Sanskrit | English |
|---|---|---|
| 1 | Urdhva Dhanurasana | Upward bow (wheel) — 3 repetitions |
| 2 | Paschimottanasana | Forward fold (counter-pose) |
| 3 | Salamba Sarvangasana | Shoulderstand |
| 4 | Halasana | Plough |
| 5 | Karnapidasana | Ear pressure pose |
| 6 | Urdhva Padmasana | Upward lotus |
| 7 | Pindasana | Embryo |
| 8 | Matsyasana | Fish |
| 9 | Uttana Padasana | Extended leg pose |
| 10 | Sirsasana A, B | Headstand (2 variations) |
| 11 | Baddha Padmasana | Bound lotus |
| 12 | Yoga Mudra | Yoga seal |
| 13 | Padmasana | Lotus |
| 14 | Utpluthi | Lifting up (lotus lift) — 10+ breaths |
| 15 | Savasana | Corpse pose — minimum 5 minutes |
Key Principles of the Practice
Tristhana — Three places of attention that define correct practice:
- Breath (ujjayi pranayama) — A steady, audible breath maintained throughout. Inhale and exhale are equal in length.
- Posture (asana) — The physical form of each pose, refined over time through daily repetition.
- Gaze point (drishti) — Each posture has a specific gaze direction (nose, navel, thumb, third eye, etc.) that focuses attention and prevents distraction.
Vinyasa — Each movement is synchronised with either an inhale or an exhale. There are no movements without breath, and no breaths without movement.
Bandhas — Internal energy locks (mula bandha and uddiyana bandha) maintained throughout practice to support the spine and direct energy.
Practising the Primary Series in Mysore
If you are planning to study in Gokulam, Mysore, here is what to expect:
- You will not learn the full sequence at once. Teachers add postures one at a time based on your readiness. Beginners typically start with sun salutations and the standing sequence, then receive seated postures progressively over weeks or months.
- Daily practice matters more than range. Practising a shorter sequence consistently six days per week creates more transformation than practising the full series irregularly.
- Teachers will adjust your practice. Physical adjustments are a central part of the Mysore-style teaching method. Teachers deepen your postures, correct alignment, and help you access positions you cannot reach on your own.
- Moon days are rest days. Practice is rested on full moon and new moon days, approximately two per month, in addition to the regular Saturday rest.
Browse yoga shalas in Mysore on Sutraha to find a shala suited to your level, and read our guide on what Mysore style yoga means to understand the teaching format. For practical planning, see our guides on accommodation, costs, and the best time to visit.
Frequently Asked Questions
How long does the Primary Series take?
Most practitioners complete the full Primary Series in sixty to ninety minutes. Beginners practising a shorter portion may finish in twenty to forty minutes. The duration depends on your pace, the number of postures you have been given, and the depth of your practice.
How long does it take to learn the full Primary Series?
This varies enormously — from several months to several years. Progression depends on your body, your consistency, and your teacher's assessment. Most practitioners spend at least one to two years on Primary before beginning Intermediate postures. There is no rush.
Can I practise the Primary Series at home?
Yes, once you have learned the sequence from a qualified teacher. Home practice is a natural extension of the Mysore-style method — you memorise the sequence and practise independently. However, regular practice with a teacher is important for receiving adjustments and corrections that self-practice cannot provide.
What is the difference between Primary and Intermediate Series?
Primary Series (Yoga Chikitsa) focuses on forward folds, hip opening, and foundational strength. Intermediate Series (Nadi Shodhana) introduces deeper backbends, arm balances, and leg-behind-head postures. Students begin Intermediate only after completing Primary under a teacher's guidance.
