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☾ About This Practice

This sequence is based on the Ashtanga Half-Primary Series, adapted for home practice. Ashtanga Yoga follows a set sequence of postures practiced in a specific order, linking breath to movement through flowing vinyasas. Each posture is held for 4-5 slow, steady Ujjayi breaths.

◈ The Breath

Breath is the foundation of this practice. Each pose is held for 4-5 long, slow Ujjayi breaths. One breath equals one complete inhale and exhale. Maintain steady, rhythmic breathing throughout—this is a moving meditation.

◈ Modifications & Safety

Listen to your body. Use props, take variations, or skip poses as needed. In inverted positions, keep your eyes open and come up if you feel light-headed. There is no judgment—what matters is practicing with awareness and honoring your limits.

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✹ Ujjayi Breath (Victorious Breath) ✹

The foundation of your practice

Ujjayi breath is a steady, audible breath used to create heat, anchor movement, and calm the mind.

◈ How to Practice:

1. Inhale deeply through the nose.
2. Exhale through the nose while slightly constricting the back of your throat—as if fogging up a mirror, but with your lips closed.
3. You should hear a soft whispering sound, like ocean waves or gentle wind through your throat.
4. Keep the breath slow, even, and rhythmic—inhale and exhale are equal in length.

◈ Practice Tip:

Hold your hand up in front of your mouth. Exhale with your mouth open as if fogging a mirror: "Haaaah…" Then do the same with your mouth closed—that's the Ujjayi sound. The inhale comes from that same part of your throat. You're breathing through your nose the whole time, but the focal point of the breath is in your throat.

If you lose the breath during practice, simply return to it. The more you practice, the more natural it becomes.

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☽ Complete Pose Reference

Full Sanskrit names, English translations, and practice notes

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✹ Practice Notes

Understanding the structure and flow

◈ Vinyasas

Vinyasas (flowing transitions) connect poses in the seated section only. In the standing and balance sections, poses flow directly from one side to the other without vinyasas. A typical vinyasa includes: jump back to Chaturanga Dandasana → Urdhva Mukha Svanasana (Upward-Facing Dog) → Adho Mukha Svanasana (Downward-Facing Dog) → jump forward to the next pose. Some vinyasas may be skipped or modified based on your practice level.

◈ Both Sides

Poses marked with "Right side → Left side" should be practiced on both sides. The traditional Ashtanga sequence alternates sides, often starting with the right side first.

◈ Breath Count

Each pose is held for 4-5 slow Ujjayi breaths. One breath = one complete inhale and exhale.

◈ Modifications

Use props, take variations, or skip poses as needed. Listen to your body and practice with awareness.

◈ Sequence Flow

The sequence follows this arc: warming (Sun Salutations) → standing strength → balance → seated flexibility → inversions → rest. Each section builds on the previous one.

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☽ Your Home Practice Tips

Guidelines for home practice

• Set aside 60 minutes for the full practice
• Practice on an empty stomach (2-3 hours after eating)
• Use a sticky mat for better grip
• Have props nearby (blocks, strap, blanket) for modifications
• Practice in a quiet space where you won't be interrupted
• Start slowly and build familiarity with the sequence over time
• Focus on breath over perfect alignment—Ujjayi breath is your anchor
• Be patient with yourself—this is a challenging sequence that takes time to learn

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✹ Additional Resources

For deeper study and support

For detailed pose instructions and alignment cues, consider:

• Ashtanga yoga books and manuals
• Online Ashtanga resources and video tutorials
• Visual Cheat Sheet (half-primary series PDF with pose illustrations)
• Attending led Ashtanga classes when available

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✹ This handout is a reference guide for your home practice. Remember: listen to your body, honor your limits, and practice with compassion for yourself. ✹