There are a number of popular disciplines/schools/styles of yoga practice, one of which is Ashtanga yoga. Pattabhi Jois (July 26, 1915 – May 18, 2009) was an Indian yoga teacher and Sanskrit scholar who developed and popularized the Vinyasa style of yoga known as Ashtanga Yoga. In 1948, Jois established the Ashtanga Yoga Research Institute in Mysore, India.
The entire series is listed below and you will also see a graphic at the bottom of this page with the entire series in physical form.
Yoga is a ancient system of physical and mental training. Traditionally, yoga was developed as a way of life to prepare the mind and body for enlightenment. In these more modern times, we practice yoga to build strength and flexibility, to learn to control our breathing, and to enhance our ability to concentrate.
During your Ashtanga practice you will hear many strange words that may be unfamiliar to you, which are derived from Sanskrit, which is the ancient classical language of India (and yoga).
The word list below you will hear as you learn Ashtanga yoga. In addition, you will be able to understand the meaning behind the names of the various poses.
During class, your teacher may establish a rhythm by counting the various movements of the vinyasas. Some teachers, the more traditional ones (like Cyndi here at Pose-itively Yoga), will count in Sanskrit.
When the teacher says samasthiti (same state) it means return to the basic standing position.
**The Ashtanga Primary Series class at Pose-itively Yoga is a 60 minute class; therefore, you will see noted below the poses that are left out as it would be an additional 30 minutes.
Warm-Up Poses
Surya Namaskara A
Surya Namaskara B
surya sun
namaskara salutation
Standing Poses
Padangusthasana . . . Big Toe Pose
padangustha big toe
asana pose
Padahastasana . . . Hand Under Foot Pose
pada foot, leg
hasta hand
asana pose
Uttihita Trikonasana . . . Triangle Pose
uttihita extended, stretched
tri three
kona angle
asana pose
Parivrtta Trikonasana . . . Revolve Triangle Pose
parivrtta revolved, turned round
tri three
kona angle
asana pose
Uttihita Parsvakonasana . . . Extended Side Angle Pose
uttihita extended, stretched
parsva side, flank
kona angle
asana pose
Parivrtta Parsvakonasana . . . Revolved Side Angle Pose - **Omitted in the 60 minute class
parivrtta revolved, turned round
parsva side, flank
kona angle
asana pose
Prasarita Padottanasana A
Prasarita Padottanasana B
Prasarita Padottanasana C
Prasarita Padottanasana D - **Omitted in the 60 minute class
prasarita expanded, spread out, extended
pada foot, leg
tan stretch
asana pose
Parsvottanasana . . . Intense Side Stretch Pose - Pyramid Pose
parsva side, flank
tan stretch
asana pose
Utthita Hasta Padangustasana . . . Extended Hand To Toe Pose
uttihita extended, stretched
hasta hand
padangusta big toe
asana pose
Ardha Baddha Padmottanasana . . . Half Bound Lotus Forward Fold - **Omitted in the 60 minute class
ardha half
baddha bound, restrained
padma lotus
ut intense
tan stretch
asana pose
Utkatasana . . . Chair Pose
utkata powerful, fierce
asana pose
Virabhadrasasana I . . . Warrior 1
Virabhadrasasana II . . . Warrior 2
Virabhadra the name of a hero who led Siva's army
asana pose
Seated Poses
Dandasasana . . . Staff Pose
danda a staff, a rod
asana pose
Paschimottanasana . . . Seated Forward Bend Pose
Paschimottanasana A
Paschimottanasana B - **Omitted in the 60 minute class
Paschimottanasana C - **Omitted in the 60 minute class
paschima west [refers to the back of the body]
ut intense
tan stretch
asana pose
Purvottanasana . . . Upward Plank Pose
purva east [refers to the front of the body]
ut intense
tan stretch
asana pose
Ardha Baddha Padma Paschimottanasana . . . Half Bound Lotus Seated Pose - **Omitted in the 60 minute class
ardha half
baddha bound, restrained
padma lotus
paschima west [refers to the back of the body]
ut intense
tan stretch
asana pose
Triang Mukhaikapada Paschimottanasana . . . Three Parts Forward Bend Pose - **Omitted in the 60 minute class
tri three
anga body, limb, part of the body
mukha face
eka one
pada foot, leg
paschima west [refers to the back of the body]
ut intense
tan stretch
asana pose
Janu Sirsasana . . . Head To Knee Pose
Janu Sirsasana A
Janu Sirsasana B - **Omitted in the 60 minute class
Janu Sirsasana C - **Omitted in the 60 minute class
janu knee
sirsa head
asana pose
Marichyasana . . . Sage Pose
Marichyasana A
Marichyasana B
Marichyasana C - **Omitted in the 60 minute class
Marichyasana D - **Omitted in the 60 minute class
Marichi the name of a sage, the son of Brahma (the creator)
asana pose
Navasana . . . Boat Pose
nava boat
asana pose
Bhujapidasana . . . Shoulder Pressing Pose . . . Firefly - **Omitted in the 60 minute class
Bhujapidasana A
Bhujapidasana B
bhuja arm, shoulder
pida pain, discomfort, pressure
asana pose
Kurmasana . . . Tortoise Pose - **Omitted in the 60 minute class
kurma tortoise
asana pose
Supta Kurmasana . . . Sleeping Tortoise Pose - **Omitted in the 60 minute class
supta sleeping, lying down
kurma tortoise
asana pose
Garbaha Pindasana . . . Embryo In Womb Pose - **Omitted in the 60 minute class
garbha womb
pinda embryo
asana pose
Kukkutasana . . . Cockerel Pose, or Rooster Pose - **Omitted in the 60 minute class
kukkuta cock, rooster
asana pose
Baddha Konasana . . . Bound Angle Pose
baddha bound, restrained
kona angle
asana pose
Upavistha Konasana . . . Wide Angle Seated Forward Bend Pose
Upavistha Konasana A
Upavistha Konasana B
upavistha seated
kona angle
asana pose
Supta Konasana . . . Reclining Angle Pose
supta sleeping, lying down
kona angle
asana pose
Supta Padagusthasana . . . Reclining Hand to Big Toe Pose
supta sleeping, lying down
padangusta big toe
asana pose
Ubhaya Padagusthasana . . . Both Big Toe Pose - **Omitted in the 60 minute class
ubhaya both
padangusta big toe
asana pose
Urdhva Mukha Paschimottanasana . . . Upward Facing Intense Stretch Pose - **Omitted in the 60 minute class
urdhva upwards
mukha face
paschima west [refers to the back of the body]
ut intense
tan stretch
asana pose
Setu Bandhasana . . . Bridge Pose
setu bridge
bandha bondage
asana pose
Finishing Poses
Urdhva Dhanurasana . . . Upward Bow . . . Wheel Pose
urdhva upwards
dhanu a bow
asana pose
Paschimottanasana . . . Seated Forward Bend Pose . . . or Intense Dorsal Stretch Pose
paschima west [refers to the back of the body]
ut intense
tan stretch
asana pose
Sarvangasana . . . Shoulder Stand pose
sarva all, whole, entire, complete
anga limb, body
asana pose
Halasana . . . Plow Pose
hala a plow
asana pose
Karnapidasana . . Ear Pressure Pose . . Knee To Ear Pose . . Deaf Yogi Pose . . Deaf Man Pose
karna ear
pida pain, discomfort, pressure
asana pose
Urdhva Padmasana . . . Upward Lotus Pose - **Omitted in the 60 minute class
urdhva upwards
padma lotus
asana pose
Pindasana . . . Embryo Pose in Shoulder Stand Pose
pinda embryo
asana pose
Matsyasana . . . Fish Pose
matsya fish
asana pose
Uttana Padasana . . . Raised Leg Pose
ut intense
tan stretch
pada foot, leg
asana pose
Sirsasana . . . Headstand Pose
sirsa head
asana pose
Baddha Padmasana . . . Bound Lotus Pose
baddha bound, restrained
padma lotus
asana pose
Yoga Mudra . . . a symbolic or ritual gesture or pose usually with the hands/fingers
yoga union, communion
mudra a fastener, a seal
Padmasana . . . Lotus Pose
padma lotus
asana pose
Tolasana . . . Balance Pose . . . Scales Pose . . .
tola a balance (pair of scales)
asana pose
Rest
Savasana . . . Corpse Pose
sava corpse
asana pose
Counting
Here are the numbers you may hear during your Ashtanga practice:
1 ekam
2 dve
3 trini
4 catvari
5 panca
6 sat
7 sapta
8 astau
9 nava
10 dasa
11 ekadasa
12 dvadasa
13 trayodasa
14 caturdasa
15 pancadasa
16 sodasa
17 saptadasa
