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.

4 Replies to “My Mysore Ashtanga Sequence”

  1. a girl after my own heart! MYSORE is THE BEST 🙂
    i’ve been head-over-heels in love with my mysore practice these days…no better way to start your day!

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