See below for lists
1. Primary, Intermediate, Advanced A, B, C, D
Current (ish) Ashtanga
2. 1974 Ashtanga Syllabus
followed by Pattabhi Jois' teacher Krishnamacharya's asana lists and tables in
3. Yoga Makaranda (original 1936)
4. Yoga Makaranda (part II) / Salutations to the teacher and the Eternal one (Date Unknown)
5. Yogasanagalu (1941)
Srivatsa Ramaswami studied with Krishnamacharya 1950's-80's
6. Vinyasa Krama
---------------------------------
1. Primary, Intermediate, Advanced A, B, C, D
Current (ish) Ashtanga
2. 1974 Ashtanga Syllabus
followed by Pattabhi Jois' teacher Krishnamacharya's asana lists and tables in
3. Yoga Makaranda (original 1936)
4. Yoga Makaranda (part II) / Salutations to the teacher and the Eternal one (Date Unknown)
5. Yogasanagalu (1941)
Srivatsa Ramaswami studied with Krishnamacharya 1950's-80's
6. Vinyasa Krama
---------------------------------
ASANA LISTS
1. ASHTANGA
1. ASHTANGA
This list is from Ashtanga Diary
Primary Series Asana List
Standing
Samasthiti
Surya Namaskara A
Surya Namaskara B
Padangushtasana Padahastasana
Utthita Trikonasana
Parivritta Trikonasana
Utthita Parshvakonasana
Parivritta Parshvakonasana
Prasarita Padottanasana A B C D
Parshvottanasana
Utthita Hasta Padangushtasana
Ardha Baddha Padmottanasana
Utkatanasana
Virabhadrasana (A & B)
Dandasana
Paschimattanasana (3 types)
Purvatanasana
Ardha Baddha Padma Paschimattanasana
Tiriangmukhaikapada Paschimattanasana
Janu Shirshasana A B C
Marichyasana A B C D
Navasana
Bhujapidasana
Kurmasana
Supta Kurmasana
Garbha Pindasana
Kukkutasana
Baddha Konasana
Upavishta Konasana
Supta Konasana
Supta Padangushtasana
Ubhaya Padangushtasana
Urdhva Mukha Paschimattanasana
Setu Bandhasana
Finishing
Urdhva Dhanurasana
Paschimattanasana
Sarvangasana
Halasana
Karnapidasana
Urdhva Padmasana Pindasana Matsyasana
Uttana Padasana
Shirshasana
Baddha Padmasana
Padmasana
Uth Pluthi
Shavasana
Intermediate Series Asana List
This Intermediate series asana list is preceded by the fundamental standing asanas (from Samasthiti to Virabhadrasana B) and succeeded by the finishing asanas (from Urdhva Dhanurasana to Shavasana).
Pashasana
Krounchasana
Shalabhasana A Shalabhasana B
Bhekasana
Dhanurasana
Parshva Dhanurasana
Dhanurasana
Ustrasana
Laghu Vajrasana
Kapotasana A B
Supta Vajrasana
Bakasana A B
Bharadvajasana
Ardha Matsyendrasana
Eka Pada Shirshasana
Dwi Pada Shirshasana
Yoga Nidrasana
Tittibhasana A B C
Pincha Mayurasana
Karandavasana
Mayurasana
Nakrasana
Vatayanasana
Parighasana
Gomukhasana A B
Supta Urdhva Pada Vajrasana
Mukta Hasta Shirshasana A B C
Baddha Hasta Sirshasana A B C D
Advanced A Asana List
This page lists the asanas in the Advanced A series of Ashtanga yoga. The list was taken from Matthew Sweeney’s Astanga Yoga As It Is book, available at Matthew’s site. This Intermediate series asana list is preceded by the fundamental standing asanas (from Samasthiti to Virabhadrasana B) and succeeded by the finishing asanas (from Urdhva Dhanurasana to Shavasana).
Vasishthasana
Vishwamitrasana
Kashyapasana (or Kashyabasana) Chakorasana
Bhairavasana
Skandasana
Durvasana
Urdhva Kukkutasana A B C
Galavasana
Eka Pada Bakasana A B
Koundinyasana A B
Ashtavakrasana A B
Purna Matsyendrasana
Viranchyasana A B
Viparita Dandasana
Eka Pada Viparita Dandasana
Viparita Shalabhasana
Ganda Bherundasana
Hanumanasana
Supta Trivikramasana
Dighasana A B
Trivikramasana
Natarajasana
Raja Kapotasana
Eka Pada Raja Kapotasana
Advanced B Asana List
This page lists the asanas in the Advanced B series of Ashtanga yoga. The list was taken from Matthew Sweeney’s Astanga Yoga As It Is book, available at Matthew’s site. This Intermediate series asana list is preceded by the fundamental standing asanas (from Samasthiti to Virabhadrasana B) and succeeded by the finishing asanas (from Urdhva Dhanurasana to Shavasana).
Mula Bandhasana
Nahusasana A B C
Vrshchikasana A
Shayanasana
Buddhasana
Kapilasana
Akarna Dhanurasana A B
Padangushtha A B
Marichyasana E F G H
Tadasana
Samanasana
Parshva Bakasana
Punga Kukkutasana
Eka Pada Dhanurasana
Eka Pada Kapotasana
Paryangasana A B
Parivrttasana A B
Yoni Dandasana
Yoga Dandasana
Bhuja Dandasana
Parshva Dandasana
Urdhva Dandasana B
Adho Dandasana
Sama Konasana
Omkarasana
Advanced C and D Asana List
The Advanced C and Advanced D series in Ashtanga yoga was initially part of the Advanced series. The Advanced series was later renamed the Advanced A & B series. To make the Advanced series more accessible, it was further broken down into the four Advanced series.
The order of the asanas in Advanced C and D has been known to change depending on when it was taught.
Sources:
Based mostly on the list and photos from Absolutely Ashtanga. With some added poses from Yoga Chola (German Site). It should be noted that these two sites probably got their list from David Swenson’s Advanced Series DVD. It should also be noted that the series as seen in David’s DVD (and therefore this list) is not the same as what is being taught now in Mysore.
Uttana Salabhasana A
Uttana Salabhasana B
Kanda Pidasana
Utthita Swastikasana
Simhasana
Vriksasana
Padma Vriksasana
Viparita Chakrasana
Yogasana A B
Swastikasana / Bhadrasana Siddhasana
Adho Mukha Padmasana
Bhujangasana A B
Tiriangmukha
Uttanasana
Chakra Bandhasana
Kroukachasana A B
Shirsa Padasana
Pungu Mayurasana
Gandha Bherundasana
Urdhva Prasarita Padasana A B
Tiriang Adho Mukha Utthita Trikonasana
Supta Kandasana A B
Ardha Chakrasana
Taraksvasana A B
Yoga Pithasana A
Yoga Pithasana B
Shirsasana
Salamba Shirsasana A B C
Niralamba Shirsasana A B C D
Parvatasana A B / Samanasana Shavasana
*See also absolute ashtanga's old website for more on 5th and 6th series
-----------------------------------------
2. Ashtanga Syllabus 1974
'Original' 1974 Ashtanga yoga Syllabus
The 'Original' Ashtanga yoga Syllabus given to Nancy Gilgoff and David Williams by Sri K Pattabhi Jois in 1974 Mysore
"In fact, David and I had no idea that there were two separate series until the end of that first four-month trip, when we were leaving, at which point Guruji gave us a sheet of paper with a list of the postures, which were listed as Primary, Intermediate, Advanced A, and Advanced B. At this point he told us to practice one series a day, and only once a day".
from Ashtanga Yoga as it was (The long and the short of it ) Nancy Gilgoff
many thanks to Anon for passing it along and especially to Nancy for giving permission to post it this morning and share with the community at large.
Available as pfd download from googledocs
https://docs.google.com/open?id=0B7JXC_g3qGlWRzZWOUltVnh3RFU
See my earlier blog post on Nancy's article
http://grimmly2007.blogspot.co.uk/2012/01/dear-nancy-yoga-as-it-was-nancy-gilgoff.html
also here
http://grimmly2007.blogspot.co.uk/2012/01/dear-nancy-breath-in-73.html
and here
http://grimmly2007.blogspot.co.uk/2012/01/dear-nancy-head-updown-jalandhara.html
"In fact, David and I had no idea that there were two separate series until the end of that first four-month trip, when we were leaving, at which point Guruji gave us a sheet of paper with a list of the postures, which were listed as Primary, Intermediate, Advanced A, and Advanced B. At this point he told us to practice one series a day, and only once a day".
from Ashtanga Yoga as it was (The long and the short of it ) Nancy Gilgoff
Available as pfd download from googledocs
https://docs.google.com/open?id=0B7JXC_g3qGlWRzZWOUltVnh3RFU
See my earlier blog post on Nancy's article
http://grimmly2007.blogspot.co.uk/2012/01/dear-nancy-yoga-as-it-was-nancy-gilgoff.html
also here
http://grimmly2007.blogspot.co.uk/2012/01/dear-nancy-breath-in-73.html
and here
http://grimmly2007.blogspot.co.uk/2012/01/dear-nancy-head-updown-jalandhara.html
----------------------------------
3. from Krishnamacharya Yoga Makaranda
UttanasanaSthiti
AdhomukhaUttanasana
HastaPadottanasana
TiryangamukhaUttanasana
Parsvottanasana-Left
Parsvottanasana-Right
PrasaritaPadottanasana
Vamardhabaddha Padmottanasana Sthiti
VamardhabaddhaPadmottanasana
Dakshinardhabaddha Padmottanasana Sthiti
DakshinardhabaddhaPadmottanasana
CaturangaDandasana 1
CaturangaDandasana 2
Urdhvamukhasvanasana
Adhomukhasvanasana
AdhomukhaPascimottanasana 1
AdhomukhaPascimottanasana 2
AdhomukhaPascimottanasana 3
AdhomukhaPascimottanasana 4
AdhomukhaPascimottanasana 5
AdhomukhaPascimottanasana 6
UrdhvamukhaPascimottanasana 1
UrdhvamukhaPascimottanasana 2
UrdhvamukhaPascimottanasana 3
UrdhvamukhaPascimottanasana
Dakshina Ardhabaddhapadma Pascimottanasana
Vama Ardhabaddhapadma Pascimottanasana
Tiryangamukha Dakshinapada Pascimottanasana
Tiryangamukha Vamapada Pascimottanasana
VamaJanusirsasana
DakshinaJanusirsasana
Upavistakonasana
BaddhakonasanaStithi
Baddhakonasana
SuptaVamaPadangushtasana
SuptaDakshinaPadangushtasana
SuptaUtthitaVamapadaJanusirsasana
Supta Utthita Dakshinapada Janusirsasana
SuptaParsvaVamapadangushtasana
SuptaParsvaDakshinapadangushtasana
Supta ardhaparivrtta Dakshinapadasana
SuptaardhaparivrttaVamapadasana
UtthitaVamaParsvakonasana
UtthitaDakshinaParsvakonasana
Trikonasana
VamaUtthitaHastaPadangushtasana
Dakshina Utthita Hasta Padangushtasana
UtthitaPadaPascimattanasana
BaddhaPadmasana-Gaze on tip o fnose
BaddhaPadmasana-Gaze on mid brow
BaddhaPadmasanaYoga mudra Sthiti 1
BaddhaPadmasanaYoga mudra Sthiti 2
Bhujapidasana 1.
Bhujapidasana 2.
Bhujapidasana 3.
ParipurnaNavasana
ArdhaNavasana
Bakasana
Kurmasana
UbhayaPadangushtasana
SuptaKonasanaSthiti
SuptaKonasana
MarichasanaSannahaSthiti-Rightside 1
MarichasanaParisthiti-Rightside 2
MarichasanaSannahaSthiti-Leftside 3
MarichasanaParisthiti-Leftside 4
Niralamba Sarvangasana
DakshinaEkapadaSirsasana
VamaEkapadaSirsasana
DvipadaSirsasana
YogaNidrasana
Buddhasana 1.—Right-side
Buddhasana 2.—Left-side
Kapilasana
Bhairavasana
Cakorasana
Skandasana 1
Skandasana 2
Durvasasana
Richikasana 1
Richikasana 2
Trivikramasana
Gandabherundasana 1
Gandabherundasana 2
Tadasana
Halasana.
Mayurasana
Sarvangasana
SalambaSirsasana 1
SalambaSirsasana 2
NiralambaSirsasana
MuktaHastaSirsasana
-----------------------------------
SIRSHASANA--HEAD STAND
SIRSHASANA-VIPARITAKONASANAM
SIRSHASANA-EKAPADA-VIPARITAKARANI
SIRSHASANA-DVIPADA-VIPARITAKARANI-(Hatha Yoga)
VIPARITA KONASANA
DVIPADA VIPARITAKARANI
SALAMBA SARVANGASANA
MAHAMUDRA
SUPTA KONASANA
KRAUNCASANA
VAJRASANA (a)
VAJRASANA (b)
BADDHA KONASANA
PINCA MAYURASANA
PADMA MAYURASANA
MAYURASANA
BHARADVAJASANA
BHEKASANA
ARDHA MATSYENDRASANA - Section A
ARDHA MATSYENDRASANA - Section B
MARICASANA
Section D
Section E
Section F
Section G
PASHASANA
BADDHA PADMASANA
YOGA MUDRA
SUPTA VAJRASANA
KARNAPIDASANA
SETUBANDHASANA
UTTANAPADASANA
UPAVISHTAKONASANA-A.
PARSVA UPAVISHTAKONASANA
PASCHIMATANASANA – Preliminary exercise
ASCHIMATANASANA
PASCHIMATANASANA - Final pose
PURVATANASANA
ARDHA BADDHA PADMA PASCHIMATANASANA
TIRYANKMUKHA EKAPADA PASCHIMATANASANA
TIRYANKMUKHA EKAPADA PASCHIMATANASANA
EKA PADA PURVATANASANA
TADASANA
EKAPADA SARVANGASANA
URDHVAKONASANA
EKA PADA SARVANGASANA
HALASANA - PLOUGH POSE
A: PARSVA HALASANA - Section A.
PARSVA HALASANA Section - B.
UTTANA MAYURASANA
A. EKAPADA UTTHANA MAYURASANA Stage B
Stage C
SUPTAPADANGUSHTASANA Stage II
Stage III
Stage IV
NIRALAMBA SARVANGASANA
Yoga Makaranda (part II )/ Salutations to the Teacher and the Eternal One
CLASSIFICATION OF ASANAS
from second section of Yoga Makaranda (part II))
The asanas are of different kinds:
1. Standing
2. Sitting
3. Lying down
i. Face upward
ii. Face downward 4. Sideways
5. Topsy-turvyorhead-down 6. Turning
7. Jumping
8. Pumping
9. Weighing etc.
1. STANDING POSTURES:
Uttanasana
Utkatasana
Tadasana
Virabhadrasana
Trikonasana
Uttitha Parsvakonasan
Parsvottanasana
Prasarita Parsvottanasana etc.
2. SITTING POSTURES:
Paschimatanasana
Baddha Padmasana
Maricasana
Baddhakonasana
Mulabandhasana
Karnapidasana etc.
3. LYING DOWN POSTURES:
Uttana padasana
Sethubandhdasana
Supta Padangushtasana
Jathara parivritti
Supta Vajrasana
Paryankasana
Yoganidrasana
Padangushtana
Dhanursana
Bhujangasana
Mayurasana etc.
FACE DOWNWARDS:
Kapotasana
Raja Kapotasana
Urdhva Dhanurasana
Uttana Mayurasana-single & double
Navasana etc.
4. SIDEWAYS:
Vasishtasana
Viswamitrasana
Bairavasana
Ardha Chakrasana etc.
5. TOPSY TURVY:
Sirshasana (with 16 subdivisions)
Sarvangasana
(which is considered as a lying posture according to Hatha Yoga Pradipika III 79 not as a head down posture in Gerandasamhita, in Yoga Kurantam by Matsyendra and Gorakshanath)
Sirshasana
has 64 moving postures.
Sarvangasana
has 48 moving postures. In this book we shall describe a few steady and a few moving postures.
6. TURNING:
Mandalasana etc.
7. JUMPING:
Bhujapeedasana
Kurmasana
Ashtavakrasana
Caturanga Dandasana
Nakrasana
Bakasana etc.
8. PUMPING:
Urdhvamukhasvanasana
Adhomukha Svanasana, etc.
9. WEIGHING:
Urdhva Kukkutasana
Kaundinyasana
Kukkutasana
Ekapada Bekasana
Ashtavakrasana etc.
------------------------------------------
5. from Krishnamacharya Yogasanagalu
Primary:
Uttanasana
Padangushtasana
Padahastasana
Chaturangadandasana
Urdhwamukhaswanasana
Adhomukhaswanasana
Pashimatanasana (Purvatanasana)
Parshvottanasana
Prasaritapadottasana a,b,c
Utthitatrikonasana a,b
Utthitaparsvakonasana a,b
Utkatasana
Veerabhadrasana
Ardhabaddda padmottasana
Utthitahasta padangushtasana
Triyunmukhaikapada paschimatanasana
Marichasana a,b,c
Ardhabaddhapadma pachimatanasana
Janusheersana
Bhujapeedasana
Kurmasana
Kukkutasana
Baddhapadmasana
Baddhapadmasana with yogamudra
Gharbapindasana
Suptapadungushtasana
Navasana a,b
Ubhayapadungushtasana
Urdhwamukhapachimatanasana
Halasana
Salambasarvangasana
Karnapeedasana
Urdhwapadmasana
Pindasana
Baddhakonasana
Upavishtakonasana
Suptakonasana
Uttanapadasana
Sethubandhasana
Middle:
Pashasana
Krounchasana
Dhanurasana
Dhanurasana – 2 sides
Dhanurasana – 3 Ekapada
Shalabasana
Nakrasana
Mayurasana
Ushtrasana
Bhekasana
Suptavajrasana
Laghuvajrasana
Ekapada sarvanga
Bharadwaja
Kapotasana
Ekapadasheersha
Dwipadasheersha
Yoganidrasana
Urdhwadhanurasana
Marichasana d,e,f,g
Salamba Shirshasana
Niralamba Sarvangasana
Bakasana
Suptordhwapadavajrasana
Matsyasana
Proficient
Vasishta
Kashyapa
Virinchi
Vishwamitra
Bhairava
Rajakapota
Ekapada Rajakapota
Doorvasa
Ekapada Baka, a,b
Niralamba sarvanga
Niralamba sheersha
Salamba sheersha
Urdhwa kukkuta
Vipareeta danda
Ekapada vipareeta danda
Ekapada danuh
Bakasana (hatha yoga)
Gomukhasana
Vatayanasana
Ardha matsyendrasana
Poorna matsyendrasana
Vrishikasana
Moolabhandasana
Akranadhanurasana
Ashtavakrasana
Buddhasana
Kapilasana
Vipareeta shalabasana
Karandavasana
Ekapadakapota
Padangushtadhanurasana
Ardhachakrasana
Tittibhasana
Veerasana
Samanasana
Parivruttasana
Hanumasana
Utthitaswastikasana
Trivikramasana(supta)
Trivikramasana(utthita)
Natarajasana
Simhasana
Siddhasana
Parighasana
Samakonasana
Vrikshasana
Gherandasana
Paryankasana
Tiryanmukha utthitatrikonasana
Kandapeedasana
Suptakanda
Yogadanda
Ghandaberundasana
Pinchamayura
OOrdhwapravrutapada
Yogapatta
----------------------------------------------
6.Vinyasa Krama
The Sequences and Subroutines in Srivatsa Ramaswami's book, The complete book of Vinyasa Yoga.
Ramaswami was Krishnamacharya student from 1950's-80's
Ramaswami was Krishnamacharya student from 1950's-80's
Highlighted link to video of the subroutine.
Chapter I. On your Feet sequence p. 1
(special sequences from 11th chapter)
12. khagasana p240
13. suryanamaskara p214 inc. mantra
14. dingnamaskara p237
Ch II. Asymmetric Seated Vinyasa Sequence p35
ChIII. Seated Posterior Stretch Sequence p71
Ch IV. On One leg Yogasanas p87
44. trivikramasana p97
Ch V. The Supine Sequence p101
48. advanced lead sequence p104
50.jataraparivritti(simple) p105
53.madhyasetu p112
54.urdhvadhanurasana p113
55. advanced dvipadapitam p114
60. jataraparivritti advanced p121
61. jataraparivrittiadvanced II p122
63. sarvangasana-advanced lead sequence p123
71.karnapidasana p135
Ch VI. The Bow Pose Sequence p137
83. dhanurasana p145
Ch.VII. The Triangle Pose Sequence p147
90. samakonasana p159
Ch VIII. The Inverted posture Sequence p161
94.urdhvadandasana p168
96. mandala p169
99. viparita vrikshasana (hand stands) p174
Ch. IX. Meditative Pose Sequence p176
Ch X. The Lotus Pose Sequence p189
118. p
Ch. XI. Visesha Vinyasa Kramas p213
119. vasishtasana p219
120. anjaneyasana p223
121. halasana-pascimatana-uttanamayura sequence p228
122. utplutis p230
Ch. XII. The Winding Down Procedure p246
123. yogic postures for `breathing exercises p247
The following Pranayamas are taken from Ramaswami's other book 'Yoga for the three stages of life'.
126. The Locks ( Bandhas) p250
7 comments:
I have done Ashtanga Vinyasa for 3 years. I quit over an year back, but I want to get back to my practice now.I think I should start over with Primary Series. What is the time limit you recommend for doing the primary series from start to finish?
Don't use the link I gave you, it's spam
I like to take my practice pretty slow Aplihs takes me around two hours. If I'm short on time I'm happy to stop at navasana and move to finishing.
90 minutes seems to be quite common for a full practice, Sharath does it in an hour on his dvd and cd.
I'd take it easy though and work back into it, do a simplified version for a month or so, leave out the tougher postures or do just an easier version. perhaps you can still do them but your body won't be used to it and you probably need to build up to it, especially if your going to get back to six days a week. David Swenson, forty -five minute variation is good.
Anthony, in Krishnamacharya primary series ashtanga did he have "vinyasa" between asanas or sides? when I mean by "vinyasa" I mean after finishing 1 asana before we move to the next asana we move into an urdhva mukha svanasana and then adho mukha svanasana and then jump to seated for the next asana or side?
Read it for yourself Nick
http://www.yogastudies.org/wp-content/uploads/Yoga_Makaranda.pdf
Yes between sides and asana each vinyasa counted which is where Jois got it from. However it's a primary 'group' ( and thus more flexible) rather than a fixed 'series' although it can be practiced that way if one has enough time.
hi anthony,
ok, I see it now. I was jumping around in his Yoga Makaranda allot. I just found a version of the Yoga Makaranda that at the end has step by step illustrations of allot of the primary group asana and vinyasa and it shows the "full" and half" vinyasa between.
thanks,
Nick
hi grimmly,
on nancy's primary series list at number 12 it says paschimottanasana A, B, C, D, E! what were they?
jon
It was most likely hands over the top of the feet, palms against soles and holding, see the krishnamacharya poster here, #5 http://grimmly2007.blogspot.jp/search/label/paschimottanasana
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