Among all classical movement systems taught in modern yoga studios, few carry the clarity and transformative power of the ashtanga primary series sequence. Known traditionally as Yoga Chikitsa—or yoga therapy—the Primary Series uses breath-synchronized movement (vinyasa), focal gaze (drishti), and subtle energetic locks (bandhas) to build strength, realign posture, and cultivate steady mental focus.
Yet newcomers stepping onto the mat at 06:00 AM often wonder how anyone memorizes dozens of Sanskrit posture names or survives ninety minutes of continuous flow. At Bali Yogpeeth in Klungkung near Ubud, our E-RYT 500 faculty—led in morning Ashtanga Flow by Ankit Ji (raised in Rishikesh with Bachelor’s and Master’s degrees in Yogic Science) alongside Bhojraj Ji and Rohit Ji—teach the Primary Series progressively so beginners and experienced movers alike build confidence without joint strain.
What Is the Ashtanga Primary Series (Yoga Chikitsa)?
Unlike drop-in Vinyasa classes where instructors invent a brand-new playlist and posture sequence every day, Ashtanga Vinyasa Yoga relies on a consistent sequence so the mind stops anticipating surprises and settles into moving meditation. Every transition links one movement to one inhalation or exhalation using calm, resonant Ujjayi breathing.
Three pillars support every posture inside the sequence—collectively called the Tristana method:
- Breath (Ujjayi Pranayama): Even, audible nasal breathing that generates internal warmth and paces transitions cleanly without holding the breath.
- Bandhas (Energetic Locks): Subtle engagement of Mula Bandha (pelvic floor support) and Uddiyana Bandha (gentle lower-abdominal tone below the navel) protecting the lumbar spine during jump-backs and forward folds.
- Drishti (Gazing Points): Anchoring the eyes on one steady focal spot—such as the thumbs, nose tip, navel, or upward toward the ceiling—so attention stops wandering around the shala.
4-Week Mysore Progression: How to Learn the Sequence Step by Step
In both our 21-day 200 Hour Yoga Teacher Training in Bali and the opening phase of our 500 Hour Yoga Teacher Training, morning Ashtanga runs Monday through Saturday from 06:00 AM to 07:30 AM across four cumulative phases. Practitioners building a disciplined practice follow this exact four-step progression:
- Step 1 — Week 1: Surya Namaskara A & B + Opening Mantra: Stand in Samasthiti to chant the Ashtanga Opening Mantra (Vande Gurunam Charnarvinde), then practice five rounds of Sun Salutation A and three to five rounds of Sun Salutation B to internalize Ujjayi breath, Bandha tone, and vinyasa transitions before holding deep postures.
- Step 2 — Week 2: Standing Sequence & Yoga Props: Add the standing postures immediately after Surya Namaskara B—triangles, side angles, wide-legged folds, and single-leg balances—placing yoga blocks under hands in Utthita Trikonasana or a strap in Utthita Hasta Padangusthasana so tight hamstrings never strain the lower back.
- Step 3 — Week 3: Seated Yoga Chikitsa & Finishing Sequence: Transition into seated forward folds, hip openers, twists, and Navasana with vinyasa links, followed by the Finishing Sequence (backbends, Shoulderstand, Fish Pose, lotus breaths, Closing Mantra Swasti Prajabhyay, and Savasana).
- Step 4 — Week 4: Self-Paced Mysore Practice & Teaching Practicum: Shift into traditional Mysore style, flowing independently to your own breath cadence while faculty circulate to give personalized verbal cues and safe alignment adjustments, plus peer teaching practicums.
Students who can only join for 11 days in our 100 Hour Yoga Teacher Training complete Weeks 1 and 2 thoroughly, returning later to complete Weeks 3 and 4 toward full RYT 200 eligibility. Meanwhile, certified teachers enrolling in our 25-day 300 Hour Yoga Teacher Training in Bali spend Weeks 1 and 2 refining the Primary Series in led and Mysore classes before exploring the Ashtanga Intermediate Series (Nadi Shudhi) with individualized modifications during Weeks 3 and 4.
Breakdown of Ashtanga Primary Series Posture Categories
Viewing the entire sequence by functional group makes memorization straightforward. Rather than memorizing dozens of isolated shapes, notice how each section prepares your joints and nervous system for the next:
| Sequence Section | Key Postures & Elements | Anatomical & Energetic Purpose | Helpful Beginner Modifications |
|---|---|---|---|
| 1. Invocation & Sun Salutations | Opening Mantra, Surya Namaskara A, Surya Namaskara B | Warms synovial joints, builds shoulder & core stability, establishes Ujjayi breath cadence | Bend knees in forward folds; lower knees-chest-chin instead of full Chaturanga; step back rather than jumping |
| 2. Fundamental Standing Sequence | Padangusthasana, Padahastasana, Utthita & Parivritta Trikonasana, Parsvakonasana, Prasarita Padottanasana A–D, Parsvottanasana, Utthita Hasta Padangusthasana, Ardha Baddha Padmottanasana, Utkatasana, Virabhadrasana A & B | Strengthens legs and ankles, mobilizes hip sockets in external and internal rotation, lengthens lateral ribs and hamstrings | Rest lower hand on a block or shin in triangles; keep lifted leg bent or strapped in standing balances; widen stance for pelvic stability |
| 3. Seated Yoga Chikitsa | Dandasana, Paschimottanasana A–C, Purvottanasana, Janu Sirsasana A–C, Marichyasana A–D, Navasana, Bhujapidasana, Kurmasana, Baddha Konasana, Upavistha & Supta Konasana, Supta Padangusthasana, Ubhaya Padangusthasana | Decompresses spine sequentially, mobilizes deep hip external rotation and spinal twists, strengthens core with repeated vinyasa transitions | Sit on a folded blanket to tilt pelvis forward; bend knees slightly in forward folds; use a strap behind the back in binds like Marichyasana |
| 4. Finishing Sequence & Rest | Urdhva Dhanurasana (or Bridge), Paschimottanasana counter-fold, Sarvangasana, Halasana, Karnapidasana, Urdhva Padmasana, Matsyasana, Uttana Padasana, Sirsasana, Baddha Padmasana, Yoga Mudra, Padmasana, Utpluthih, Closing Mantra, Savasana | Balances backbends and inversions, slows heart rate, seals pranic heat before complete nervous-system rest | Choose supported Bridge Pose over full Wheel; place folded blanket beneath shoulders in Sarvangasana; stay in half-lotus or Sukhasana if knees feel torque |
Why Led vs. Mysore Practice Both Matter for Teachers
In a Led Primary Series class, the instructor calls out each Sanskrit posture and vinyasa count so the group breathes in unison—teaching rhythm, discipline, and steady transitions, as explored in our multi-style yoga teacher training comparison. In a Mysore-style class, every student moves independently at their own breathing pace while Ankit Ji and Rohit Ji walk the room assisting alignment. Learning both formats prepares teachers to manage studio timing and adjust diverse bodies individually.
Safety Guidelines & Common Alignment Mistakes to Avoid
During daily 11:00 AM–12:30 PM Anatomy & Alignment sessions, Bhojraj Ji and Rohit Ji address joint safety across the ankles, knees, hips, spine, and shoulders:
- Protecting Knees in Half-Lotus: External rotation must come from the hip socket rather than cranking the knee joint; otherwise place the bent foot against the inner thigh or floor.
- Guarding Shoulders in Chaturanga: Never collapse elbows below shoulder height; drop the knees whenever fatigue compromises scapular stability.
- Avoiding Lumbar Rounding: Elevate sitting bones on a folded blanket or bend knees slightly in Paschimottanasana so forward flexion initiates from the pelvis.
Explore more physical background in our guide to Ashtanga Primary Series benefits or view our 5 AM to 10 PM Bali YTT daily schedule.
Frequently Asked Questions
Can beginners learn the Ashtanga Primary Series during a 200-Hour YTT in Bali?
Yes. Bali Yogpeeth structures morning Ashtanga progressively across four weeks—starting with Sun Salutations A and B in Week 1 and introducing standing poses with blocks and straps in Week 2—so motivated beginners build stamina safely without needing prior Ashtanga memorization.
What is the difference between a Led Ashtanga class and a Mysore class?
In a led class, every student moves together to the teacher’s verbal count and cues. In a Mysore class, students practice the sequence independently at their own breathing pace while teachers circulate to offer one-on-one verbal guidance and hands-on alignment adjustments.
How many postures are in the Ashtanga Primary Series?
Depending on how vinyasa variations and symmetrical right/left sides are counted, the full Primary Series encompasses roughly 40 to 45 core posture groups spanning Surya Namaskara A and B, fundamental standing poses, seated Yoga Chikitsa poses, and the finishing sequence.
Do you also teach the Ashtanga Intermediate Series at Bali Yogpeeth?
Yes. Certified 200-hour teachers joining our 25-day 300 Hour Yoga Teacher Training (or completing Phase 2 of our 46-day 500 Hour YTT) refine the Primary Series during Weeks 1–2 and practice the Ashtanga Intermediate Series (Nadi Shudhi) with safe modifications during Weeks 3–4.
When are monthly Ashtanga-inclusive Yoga TTC intakes held in Bali?
Cohorts start on the 1st of every month at our Klungkung riverside sanctuary near Ubud (with January and June 200-hour cohorts running 6th–26th in 2027), and can be reserved online with a $270 USD advance deposit.
Train Daily Ashtanga Primary Series in Klungkung, Bali
Step onto the mat at 06:00 AM with E-RYT 500 faculty across our 100, 200, 300 & 500 Hour multi-style courses starting the 1st of every month.