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Astanga yoga beginners sequence
Videos below demonstrate the vinyasa of the sun salutations and six first standing poses, followed by short finishing sequence and relaxation. The videos are designed for those who are have started the practice of Mysore style Astanga yoga, and want to have additional help to memorize the sequence and develop an individual practice. The videos are not a substitute for intro class or Mysore teaching, and it’s advisable to learn the basic techniques from a qualified teacher.
Read also our Astanga Yoga Glossary
Suryanamaskara A
1. Inhale, hands up
2. Exhale, fold forward, Uttanasana
3. Inhale, head up
4. Exhale, jump back, Chaturanga Dandasana
5. Inhale, roll over the toes, Urdhva Mukha Svanasana
6. Exhale, roll back, Adho Mukha Svanasana, 5 breaths
7. Inhale, jump, head up
8. Exhale, Uttanasana
9. Inhale, hands up
Exhale, samasthitih
Repeat 5 times
Dristis (gazing)
1, 9 – Angusta Ma Dyai, thumbs
2, 4, 8 – Nasagrai, nose
6 – Nabi Chakra, navel
3, 5, 7 – Broomadhya, third eye
Suryanamaskara B
1. Inhale, bend knees, hands up, Utkatasana
2. Exhale, fold forward, Uttanasana
3. Inhale, head up
4. Exhale, jump back, Chaturanga Dandasana
5. Inhale, Urdhva Mukha Svanasana
6. Exhale, Adho Mukha Svanasana
7. Inhale, right leg, Virabhadrasana
8. Exhale, hands down, Chaturanga Dandasana
9. Inhale, Urdhva Mukha Svanasana
10. Exhale, Adho Mukha Svanasana
11. Inhale, left leg, Virabhadrasana
12. Exhale, hands down, Chaturanga Dandasana
13. Inhale, Urdhva Mukha Svanasana
14. Exhale, Adho Mukha Svanasana, 5 breaths
15. Inhale, jump, head up
16. Exhale, Uttanasana
17. Inhale, Utkatasana
Exhale, samasthitih
Repeat 3 times
Dristis (gazing)
1, 7, 11, 17 – Angusta Ma Dyai, thumbs
2, 4, 8, 12, 16 – Nasagrai, nose
6, 10, 14 – Nabi Chakra, navel
3, 5, 9, 13, 15 – Broomadhya, third eye
Padangusthasana
1. Inhale, jump feet apart, take big toes, head up
2. Exhale, Padangusthasana 5 breaths
3. Inhale, head up, exhale
Padahastasana
1. Inhale, hands under feet, head up
2. Exhale, Padahastasana 5 breaths
3. Inhale, head up, exhale
Inhale up, exhale samasthitih
Dristi: Nasagrai
Utthita Trikonasana A
1. Inhale, jump right
2. Exhale, Utthita Trikonasana right side, 5 breaths
3. Inhale Come up
4. Exhale, Utthita Trikonasana left side, 5 breaths
5. Inhale, come up
Utthita Trikonasana B
2. Exhale Utthita Trikonasana B right side, 5 breaths
3. Inhale Come up
4. Exhale, Utthita Trikonasana B left side, 5 breaths
5. Inhale, come up
Exhale, samasthitih
Dristi: Hastagrai (hand)
Utthita Parsvakonasana A
1. Inhale, jump right
2. Exhale, Utthita Parsvakonasana A right side, 5 breaths
3. Inhale Come up
4. Exhale, Utthita Parsvakonasana A left side, 5 breaths
5. Inhale, come up
Utthita Parsvakonasana B
2. Exhale Utthita Parsvakonasana B right side, 5 breaths
3. Inhale Come up
4. Exhale, Utthita Parsvakonasana B left side, 5 breaths
5. Inhale, come up
Exhale, samasthitih
Dristi: Hastagrai
Prasarita Padottanasana A
1. Inhale, jump to right, hands on waist
2. Exhale, hands to the floor
Inhale, head up, straight arms
3. Exhale Prasarita Padottanasana A 5 breaths
4. Inhale, head up, straight arms
Exhale, hold the position
5. Inhale, come up
Exhale
Prasarita Padottanasana B
1. Inhale, open arms
2. Exhale, hands on waist
Inhale
3. Exhale Prasarita Padottanasana B 5 breaths
4. Inhale, come up
Exhale
Prasarita Padottanasana C
1. Inhale, open arms
2. Exhale, hands back & interlace fingers
Inhale, staight arms
3. Exhale Prasarita Padottanasana C 5 breaths
4. Inhale, come up
Exhale
Prasarita Padottanasana D
1. Inhale, hands on waist
2. Exhale, take big toes
Inhale, head up
3. Exhale, head down Prasarita Padottanasana D 5 breaths
4. Inhale, head up, straight arms
Exhale, hold the position
5. Inhale, come up
Exhale, samasthitih
Dristi: Nasagrai
Parsvottanasana
1. Inhale, jump right, palms together behind back, turn right
2. Exhale, Parsvottanasana 5 breaths
3. Inhale, come up and turn left
4. Exhale, Parsvottanasana 5 breaths
5. Inhale, come up
Exhale, samasthitih
Dristi: Nasagrai
Padmasana 10-25 breaths
Utplutih 10-25 breaths
Dristi: Nasagrai
Relaxation 5-15 minutes