My Mysore Ashtanga Sequence

I started a morning Mysore Ashtanga yoga practice this week at Pure Yoga East. My practice so far consists of:

Surya Namaskar

• 5 Sun A
• 5 Sun B

Standing Poses (all 5B unless otherwise noted, and on the R & L sides if applicable)

• Padangusthasana (hands to big toes)
• Padahastasana (hands under feet)
• Utthita Trikonasana (triangle)
• Parivritta Trikonasana (revolved triangle)
• Utthita Parsvakonasana (side angle A)
• Parivritta Parsvakonasana (revolved side angle)
• Prasarita Padottanasana A (hands on ground)
• Prasarita Padottanasana B (hands on hips, elbows towards each other)
• Prasarita Padottanasana C (hands clasped)
• Prasarita Padottanasana D (grab big toes)
• Parsvottanasana (pyramid)
• Utthita Hasta Padangusthasana A (hand grabs big toe)
• Utthita Hasta Padangusthasana B (out to the side)
• Utthita Hasta Padangusthasana C (bend over leg in front, grabbing toe – only 1B)
• Utthita Hasta Padangusthasana D (hands to waist, toe pointed)
• Ardha Baddha Padmottanasana (tree with lotus foot, grab toe behind the back, fold fwd)
• Utkatasana (chair)
• Virabhadrasana A (warrior 1)
• Virabhadrasana B (warrior 2)

Primary Series

• Nothing yet

Finishing Series

• Urdha Dhanurasana (wheel – 3x, 5B)
• Paschimottanasana (8B)
• Sarvangasana (shoulder stand – 10B)
• Halasana (plow – 5B)
• Matsyasana (fish – 5B)
• Sirsasana A (headstand 10B)
• Padmasana (thumb and forefinger together on knees, chin down, lotus, 10B)
• Tolasana (lotus, hands to mat, lift up, 10B)
• Savasana

It’s a lot to remember. And it is hard! Ashtanga yogis are hardcore.