Ashtanga Yoga Primary Series: Complete Guide for Beginners

Ashtanga Yoga Primary Series, also known as Yoga Chikitsa (yoga therapy), is a dynamic and structured sequence of postures designed to promote physical healing, mental clarity, and spiritual growth. Rooted in traditional Indian yoga and systematized by Sri K. Pattabhi Jois, this practice links movement with breath, encouraging discipline and deep inner focus.

As the foundation of the Ashtanga Yoga system, the Primary Series follows a set progression. It begins with energizing sun salutations and standing poses, moves into seated forward bends, twists, and hip openers, and ends with inversions and meditative postures. This is a full-body, breath-led practice aimed at detoxifying the organs, building strength and flexibility, and calming the nervous system.

Keep reading to explore the roots of this method, learn the complete Ashtanga Yoga Primary Series poses, and discover how you can start your journey.

What is the Ashtanga Yoga Primary Series?

The Ashtanga Yoga Primary Series is the first of six structured sequences in the Ashtanga Yoga system. This series is designed to detoxify the body, align the musculoskeletal system, and build strength, flexibility, and stamina.

The Primary Series of Ashtanga Yoga was formalized by Sri K. Pattabhi Jois, a pioneering yoga master from Mysore, India. Jois dedicated his life to preserving and teaching this method, which he learned from his teacher Krishnamacharya, one of the most influential figures in modern yoga. The system follows a precise, flowing sequence of poses (asanas), synchronized with deep breathing (pranayama), energy locks (bandhas), and gaze points (drishti).

Unlike other styles of yoga that may vary from one session to the next, Ashtanga follows a fixed sequence. You perform the same poses in the same order each time, allowing you to internalize the practice, track your progress, and move deeper into each posture over time.

An experienced coach can ensure you learn the practice in its most authentic form. Book a free 1-on-1 session with a MyYogaTeacher coach to elevate your Ashtanga Yoga practice.

Complete Ashtanga Primary Series Breakdown

The Primary Series of Ashtanga Yoga is a beautifully structured sequence that flows through a journey of opening, strengthening, cleansing, and calming. It consists of four main segments:

1. The Opening Sequence

   1. Sun Salutations A

   2. Sun Salutations B

2. The Standing Sequence

3. The Seated Sequence

4. The Finishing Sequence 

Each part is designed to build on the previous one, gradually preparing the body and mind for deeper awareness and stillness.

1. Opening Sequence

The Opening Sequence in Ashtanga Yoga is where the physical and energetic tone of the practice is set. It begins with the Opening Mantra, followed by Surya Namaskara A and Surya Namaskara B—two foundational sun salutations designed to warm up the body, link movement with breath, and prepare the mind for focused discipline.

"Vande Gurunam Charanaravinde…Pranamami Patanjalim"

This mantra is chanted at the start of the practice to honor the lineage of teachers and invoke their blessings. It's a way to shift your focus inward and create a sacred space for the journey.

Book this free group class on Ashtanga Yoga to learn the complete mantra and its significance, guided by an expert yoga instructor.

i) Surya Namaskara A (Sun Salutations A)

Performed 5 times, Surya Namaskara A establishes breath-body synchronization and builds internal heat.

ii) Surya Namaskara B (Sun Salutation B)

Performed 5 times, Surya Namaskara B builds on A with more complexity.

Practice Tips:

• Every movement is paired with one breath, either inhale or exhale.

• Your breath should be audible, slow, and steady.

• Maintain drishti (gaze) at specific points (e.g., nose, thumbs, navel) for focus.

2. Standing Sequence

The Standing Sequence in the Ashtanga Yoga Primary Series opens the hips, strengthens the legs, stabilizes the spine, and sets the tone for breath-guided movement. 

After the fifth round of Sun Salutations B, move directly into Padangusthasana (Big Toe Pose) by stepping or jumping the feet to the front of the mat. There is no pause; the breath guides the transition seamlessly.

Practice Tips:

• Use modifications and props like blocks, a bolster, or a chair for extra support.
• Flow into each pose slowly, guided by your breath.
• Prioritize grounding through the feet and engaging the core in all standing asanas for proper form and alignment.
• Keep the breath strong and steady to maintain heat and focus.

3. Seated Sequence

The Seated Sequence marks a shift from the active energy of standing poses to a more introspective and meditative phase of the Primary Series. Here, forward folds, hip openers, twists, and arm balances play a key role in cleansing and detoxifying, stretching the connective tissues, and preparing the body for the final sequence.

Practice Tips

• Use modifications and props like blocks or straps for tight hips and hamstrings.
• Maintain a steady breath to avoid fatigue during repetitive flows.

4. Finishing Sequence

The Finishing Sequence in the Ashtanga Yoga Primary Series seals the practice, calms the nervous system, and prepares the body for rest and meditation. It consists of inversions, backbends, seated holds, and ends with deep stillness in the corpse pose.

Practice Tips

• Use a wall or props for support in inversions if you're a beginner.
• Keep your breath soft and steady—especially during inversions and seated holds.

Closing Mantra

Traditionally chanted in Padmasana or Sukhasana:

"Swasti prajaabhyah paripalayantam...Om Shanti Shanti Shantihi"

This chant offers peace to all beings and gratitude for the practice.

To make the most of your practice and maximize the benefits of Ashtanga Yoga Primary Series, book a free 1-on-1 session with a coach today!

Essential Breathing and Bandha Techniques

The Ashtanga Yoga Primary Series is a deeply meditative and energetic practice, powered the triad of breath (Ujjayi), bandhas (energy locks), and drishti (gaze)—the Tristana method.

Key techniques include:

1. Ujjayi Breathing (Victorious Breathing)

Ujjayi (pronounced oo-jai) is a slow, rhythmic breath performed with a slight constriction at the back of the throat, creating a soft “ocean” sound. This breath is key to regulating the nervous system, building heat, and anchoring present-moment awareness.

• Sit in a comfortable position with a straight back and relaxed shoulders.
• Close your mouth as you inhale through the nose, gently constricting the back of your throat to create a soft, snoring sound.
• Exhale through your nose, maintaining the slight throat constriction to produce the Ujjayi sound.
• Repeat the inhale and exhale, focusing on the sound and the smooth, controlled breath flow.

Ujjayi is maintained throughout the entire practice, from the first Sun Salutation to final Savasana.

2. Bandhas: The Energy Locks

In Ashtanga Yoga, bandhas are internal locks that control the flow of prana (life force) throughout the body. They are subtle muscular engagements that, when activated correctly, enhance stability, improve posture, and intensify energetic awareness.

1. Mula Bandha (Root Lock)

"Mula" means root, and this lock draws energy upward from the pelvic floor. It is the foundational bandha and is often engaged throughout the entire practice.

• Sit or stand tall.
• Gently contract the muscles of the perineum (between the anus and genitals).
• You will feel a subtle sensation, like stopping the flow of urine midstream.

2. Uddiyana Bandha (Abdominal Lock)

"Uddiyana" means to rise or fly upward. This bandha lifts energy through the solar plexus and supports posture.

• Exhale completely.
• Pull the lower belly inward and upward under the rib cage without inhaling.
• Hold gently, then release and inhale.

In regular practice, a soft version of Uddiyana Bandha is maintained while breathing, especially when moving between postures.

3. Jalandhara Bandha (Throat Lock)

"Jalandhara" refers to the net or mesh in the throat region. This bandha is typically used in pranayama and seated meditation.

• Sit in a comfortable position with the spine erect.
• Inhale, then drop the chin gently toward the chest.
• Simultaneously lift the sternum slightly without collapsing the neck.

During practice, Mula and Uddiyana Bandhas are engaged gently and continuously, while Jalandhara Bandha is primarily used in breath retention and advanced pranayama practices. Together, these bandhas stabilize the body, refine movement, and activate the energy body.

Drishti (Gaze Point)

Each asana has a specific drishti to direct the gaze and calm the mind. Practicing drishti is essential in flow-based sequences like Ashtanga, as it helps internalize focus and reduce distractions.

Practicing drishti helps internalize focus and reduce distractions—essential in a flow-based sequence like Ashtanga.

Benefits of Regular Primary Series Practice

The benefits of Ashtanga Yoga Primary Series go far beyond just physical fitness. This holistic system can cleanse the body, refine the mind, and opening a path to spiritual depth. Here’s how consistent practice can transform you:

Physical Benefits

The primary series of Ashtanga Yoga is physically demanding. The sequence works every major muscle group and joint through a balanced combination of strength-building, flexibility, and endurance.

• Strength: From Planks and Chaturanga (Four-Limed Staff Pose) to arm balances and headstands, the series builds strong, stable muscles, especially in the core, shoulders, and legs.

• Flexibility: Gradual progression through hip openers, forward folds, and backbends helps improve mobility while minimizing the risk of injury.

• Detoxification: The heat generated by Ujjayi breathing and continuous breath-guided movement stimulates circulation and supports internal organ function, aiding natural detox processes.

Mental Benefits

Ashtanga’s structure and rhythm serve as a moving meditation. Over time, it rewires the nervous system and sharpens mental faculties.

• Focus: With consistent breath and a fixed gaze (drishti), distractions fade, and awareness deepens.

• Discipline: The fixed sequence encourages self-mastery, commitment, and routine.

• Stress Reduction: The combination of physical exertion, breath control, and mindfulness quiets the stress response and fosters emotional resilience.

Spiritual Aspects

At its core, Ashtanga Yoga is a spiritual path rooted in ancient yoga philosophy. The Primary Series helps clear energetic blockages and restore balance.

As you progress, you'll notice:

• A stronger connection to inner awareness
• A natural inclination toward self-inquiry and reflection
• A deep respect for discipline as a spiritual tool

Whether you're beginning your yoga journey or deepening an existing practice, the benefits of Ashtanga Yoga are lasting and profound.

Getting Started with the Ashtanga Primary Series

You don’t need to be a master yogi to do the Ashtanga Yoga Primary Series. Just show up consistently, stay curious, and make sure you have the right support.

While advanced practitioners would have some experience, if you’re a beginner, always practice with a coach. Even though the practice looks intense, a coach can help you with the right modifications, making it highly accessible.

Here’s what to keep in mind:

• Focus on quality over quantity. Begin with just the Sun Salutations and a few standing poses, gradually adding seated postures, one at a time.
• Aim for 3–4 sessions per week to build rhythm and strength.
• Use props like blocks or straps for support.
• Skip advanced inversions like headstand until you're ready.
• Breathe with awareness and honor the rhythm.
• Don’t force yourself into poses; notice the signs of pain and discomfort.

The benefits of Ashtanga Yoga come from consistent, mindful practice—guided by someone who knows the tradition from the inside out. At MyYogaTeacher, our certified Indian instructors are experienced and offer live 1-on-1 coaching, guiding you pose-by-pose to build a strong and safe foundation.

Book a session today!

Frequently Asked Questions

How long does the Ashtanga Primary Series take?

The full Ashtanga Yoga Primary Series typically takes 60 to 90 minutes to complete, depending on the pace and number of flows performed. Beginners may start with shorter versions and gradually build endurance, progressing to more sequences over time.

Can beginners do the Primary Series?

Yes, beginners can practice the Primary Series, but with modifications. Starting with just the Sun Salutations and Standing Sequence is a common beginner-friendly approach. Plus, adding props to the practice can make it safe and more accessible. If you’re a beginner, work with an experience coach to ensure safety and proper progression.

How often should I practice the Primary Series?

Traditionally, the series is practiced six days a week, with rest on Saturdays and moon days. However, beginners can start with 3 to 4 days per week, allowing time for the body to adapt.

What’s the difference between the Primary and Intermediate Series?

The Primary Series (Yoga Chikitsa) focuses on detoxification and alignment, acting as a therapeutic sequence. The Intermediate Series (Nadi Shodhana) purifies the nervous system and includes deeper backbends and energetic work. Progression is based on stability and mastery of the Primary Series.

Is it okay to modify poses in the Primary Series?

Yes. Modifications are encouraged, especially for beginners, elderly people, and those with injuries.

Do I need to chant the opening and closing mantras?

Chanting the mantras is optional but recommended. While the opening mantra honors the lineage and cultivates focus, the closing mantra expresses gratitude to the practice. Listening to a teacher or recording can help if you’re unsure of the pronunciation.