Ashtanga Primary Series Cheat Sheet

Surya Namaskaras
Opening Invocation
Surya Namaskara A (5 reps)
Surya Namaskara B (3-5 reps) (Samasthitihi)

Standing Postures
1. Padangusthasana (big toe pose)
2. Pada Hastasana (hands under feet) (Samasthitihi)
3. Trikonasana (triangle) (R then L)
4. Parivritta Trikonasana (revolved triangle) (R
then L) (Samasthitihi)
5. Utthita Parsvakonasana (extended side angle)
(R then L)
6. Parivritta Parsvakonasana (revolved side angle)
(R then L) (Samasthitihi)
7. Prasarita Padottanasana (wide legged forward
fold) A, B, C, D (Samasthitihi)
8. Parsvottonasana (intense side stretch) (R then L)
(Samasthitihi)
9. Utthita Hasta Padangusthasana (hand to big toe)
A, B, C (1 breath), D (R then L)
10. Ardha Baddha Padmottanasana (half bound lotus)
(R then L) (Vinyasa)
11. Utkatasana (chair) (Vinyasa w/ half handstand)
12. Virabhadrasana I (warrior I) (R then L)
13. Virabhadrasana II (warrior II) (R then L) (Vinyasa)

Seated Postures
14. Dandasana (staff pose)
15. Paschimottanasana (west stretch) A, B, C
(Vinyasa)
16. Purvottasana (intense east stretch) (Vinyasa)
17. Ardha Baddha Padma Paschimottanasana (half
bound lotus seated forward fold) (Vinyasa) (R
then L)
18. Tirang Mukaikapada Paschimottanasana
(Vinyasa) (R then L)
19. Janu Sirsasana (head to knee) A (Vinyasa) (R then
L), B (Vinyasa) (R then L), C (Vinyasa) (R then L)
20. Marichyasana (sage twist) A, B, C, D (Vinyasa)
21. Navasana (boat), Lolasana (pendant) 5 reps
(Vinyasa)
(End Half Led Go to Finishing Postures)
22. Bhujapidasana (arm pressure pose) (Vinyasa)
23. Kurmasana (tortoise)
24. Supta Kurmasana (sleeping tortoise) (Vinyasa)
25. Garbha Pindasana (embryo in the womb) 5
breaths, then Exhale, roll back, Inhale, roll to
balance (9 reps)
26. Kukkutasana (rooster) (Vinyasa)
27. Baddha Konasana (bound angle) A, B (Vinyasa)
28. Upavista Konasana (wide angle seated forward
fold), then Balanced (Vinyasa)
29. Supta Konasana (reclining angle pose) 5 breaths,
then Balance 1 breath (Vinyasa)
30. Supta Padangustasana (reclining big toe) A, B, C
(R then L) (Chakrasana)
31. Ubhaya Padangustasana (both big toes pose)
(Vinyasa)
32. Urdvha Mukha Paschimottanasana (upward
facing forward fold) (Vinyasa)
33. Setu Bandhasana (bridge pose) (Chakrasana)

Finishing Postures
34. Urdvha Dhanurasana (upward bow) 3 reps
35. Paschimottanasana (west stretch) (Vinyasa)
36. Salamba Sarvangasana (shoulder stand)
15 breaths
37. Halasana (plow)
38. Karnapidasana (ear pressure)
39. Urdvha Padmasana (upward lotus)
40. Pindasana in Sarvangasana (embryo)
41. Matsyasana (fish)
42. Uttana Padasana (extended legs) (Chakrasana)
43. Sirsasana (headstand) A 25 breaths, Ardha (half)
5 breaths
44. Balasana (child's pose)
45. Baddha Padmasana (bound lotus) 1 breath
46. Yoga Mudra (energetic lock)
47. Padmasana (lotus) 10 breaths
48. Utplutihi (uplifting) 10 breaths (Vinyasa)
49. Closing Prayer
50. Sukasana (easy)