I've been asked what the a Full Primary sequence of Ashtanga yoga is and why it takes 90minutes to complete. I get it. I can see why my CrossFit brethren would have a hard time reconciling with yoga given how counterintuitive it seems to it’s structure - but I argue that it's the perfect complement given that there is such a focus on solid range of motion (including each vinyasa in between), isometric strength, controlled/synchronised breathing (Ujjayi breaths = deep, controlled breathing propelled by the diaphragm). I’ve seen many CF’ers embrace yoga because of the recovery and mobility benefits, but I hope they also discover that this is just the tip of the iceberg.
I’ll try to start publishing more information about yoga - particularly Ashtanga (aka Power Yoga) because this form is so similar is to the CrossFit methodology. I’ll also try to start videoing parts of my own practise to share with others the sequences in action... I wouldn’t be a proper CF’er if there wasn’t at least 1 demo video, right?! :)
Helpful Links:
The Practice according to my first Guruji, Sri Pattabhi Jois: http://kpjayi.org/the-practice Ashtanga Background: http://www.ashtanga.com/html/background.html So as you take a closer look at Ashtanga Yoga in terms of it’s methodology, principles, and structure, you might find that it embraces intensity and rigor very much like CrossFit ... but with a different approach. In fact, the more advanced postures require complex skills and high levels of strength, balance, and flexibility. Crossfit really embraces pushing through with brute force whereas yoga tends to drive towards releasing into the postures instead ... you’ll hear things like “surrendering into the movements” or “letting go of the struggle”. Personally, I love each within their own contexts... like salty and sweet cheat snacks!
Anyhoo, enough pontificating, this is the sequence of the full primary series. It’s in sanskrit as I’ve learned it. There’s a LOT more to this, but enough of an introduction to start for today.
-----Vinyasa Opening Sequence-----
Surya Namaskara A (5 times) Surya Namaskara B (5 times + Ujjayi) -----The Standing Sequence-----
Padangusthasana + vinyasa Padahastasana + vinyasa Utthita Trikonasana + vinyasa Parivritta Trikonasana + vinyasa Utthita Parsvakonasana + vinyasa Parivritta Parsavakonasana + vinyasa Prasarita Padottanasana A + vinyasa Prasarita Padottanasana B + vinyasa Prasarita Padottanasana C + vinyasa Prasarita Padottanasana D + vinyasa Parsvottanasana + vinyasa Utthita Hasta Padangusthasana A + vinyasa Utthita Hasta Padangusthasana B + vinyasa Utthita Hasta Padangusthasana C + vinyasa Utthita Hasta Padangusthasana D + vinyasa Ardha Baddha Padmottasanana + vinyasa Utkatasana + vinyasa Virabhadrasana A + vinyasa Virabhadrasana B + vinyasa -----The Primary Series-----
Dandasana + vinyasa + vinyasa Paschimottasana A + vinyasa + vinyasa Paschimottasana B + vinyasa + vinyasa Paschimottasana C + vinyasa + vinyasa Purvottanasana + vinyasa + vinyasa Ardha Baddha Padma Paschimottanasana + vinyasa + vinyasa Trianga Mukhaikapada Paschimottanasana + vinyasa + vinyasa Janu Sirsasana A + vinyasa Janu Sirsasana B + vinyasa Janu Sirsasana C + vinyasa Marichyasana A + vinyasa Marichyasana B + vinyasa Marichyasana C + vinyasa Marichyasana D + vinyasa Navasana (5 times) + vinyasa Bhujapidasana + vinyasa Kurmasana + vinyasa Supta Kurmasana + vinyasa Garbha Pindasana + vinyasa Kukkutasana + vinyasa Baddha Konasana A + vinyasa Baddha Konasana B + vinyasa Upavishta Konasana A + vinyasa Upavishta Konasana B + vinyasa Supta Konasana + vinyasa Supta Padangustasana A + vinyasa Supta Padangustasana B + vinyasa Supta Padangustasana C + vinyasa Ubhaya Padangusthasana + vinyasa Urdhva Mukha Paschimottanasana + vinyasa Setu Bandhasana + vinyasa -----The Finishing Sequence-----
Urdhva Dhanurasana (3 times) + vinyasa Paschimottanasana + vinyasa Salamba Sarvangasana + vinyasa Halasana + vinyasa Karnapidasana + vinyasa Urdhva Padmasana + vinyasa Pindasana + vinyasa Matsyasana + vinyasa Uttana Padasana + vinyasa Sirsasana A + vinyasa Sirsasana B + vinyasa Baddha Padmasana + vinyasa Padmasana + vinyasa Tolasana + vinyasa Savasana + vinyasa
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