"Very important": Roga Chikitsa (Disease Treatment)
Ashtanga yoga according to K.P. Jois is divided today into six series of asanas (yoga
postures) in ascending difficulty:
- Roga Chikitsa (Disease Treatment, Primary or First Series)
- Nadi Shodana (Nerve Cleansing, Intermediate or Second Series) and
- Sthira Bhaga (Divine Steadiness, Advanced Series A, B, C, D or Third, Fourth, Fifth
and Sixth Series)
The asanas are largely identical to those in Iyengar yoga (because both styles stem
from Tirumalai Krishnamacharya) although their names are not always used in the same
manner. The main difference is the "dynamic" way of practising, in a constant flow that
derives its rhythm from the breaths of the practitioners.
For a long time, there were only the Primary, Intermediate and Advanced A and B
Series. The Primary and Intermediate Series have been taught without too many
changes for decades, only the Advanced Series have undergone major changes - the
former Advanced Series A and B were rearranged by K.P. Jois in different "chunks" a few
years ago and now form the Advanced Series A, B, C, D. The modification of the
arrangement did not add anything new.
The Primary Series in Ashtanga Yoga is "roga chikitsa", that is "Disease Treatment"
(this name seems to have evolved later into "yoga chikitsa", that is "Yoga Treatment").
It bears this name because, among other things, it re-aligns the body, relieves it from
tensions and helps it to get rid of toxins. It has an effect on the mind, too. It also
prepares for the nerve cleansing in the Intermediate or Second Series (Nadi Shodana).
The name "Primary Series" is ambiguous: "Primary" means "first" as well as "main". This
means: The First Series is the most important series, too, followed by the Second
(Intermediate) Series, and the Advanced Series do not play much of a role any more. It
is perfectly alright to practise the Primary Series for your entire life but to do it with
determination.
Usually, only this Primary Series is taught (or even just parts of it). The Primary Series
takes proficient yogi(ni)s about 80 minutes to complete at regular speed (five breaths
per side and asana).
The asanas of the Primary Series comprise: The Primary Series in
(asanas that have not always been taught appear in brackets) pictures:
surya namaskar A, B
padangushtasana
padahastasana
trikonasana
(parivritta trikonasana)
parsvakonasana
(parivritta parsvakonasana)
prasarita padottanasana A, B, C, D
parsvottanasana
utthita hasta padangushtasana A, B, (C <=> trvikramasana,) D
ardha baddha padmottanasana
utkatasana
virabhadrasana "A, B"
(dandasana)
paschimottanasana A, B, C(, D)
purvottanasana
ardha baddha padma paschimottanasana
trianga mukha eka pada paschimottanasana
janu sirsasana <=> mahamudra A, B, C
marichyasana A, B, C, D
navasana
bhujapidasana
kurmasana
supta kurmasana
garbha pindasana
kukkutasana
baddha konasana A, B
upavishta konasana A, B
supta konasana
supta padangushtasana A, B, C
ubhaya padangushtasana
urdhva mukha paschimottanasana
setu bandhasana
urdhva dhanurasana
Lift up from the floor into the pose for five breaths.
Three repetitions.
(adho mukha vrksasana)
paschimottanasana
salamba sarvangasana
halasana
karnapidasana
urdhva padmasana
pindasana
matsyasana
uttana padasana
baddha hasta sirsasana <=> kapalasana
(urdhva dandasana)
balasana
(baddha padmasana)
yoga mudrasana
padmasana
utpluthi <=> tolasana
sukhasana <=> "savasana"
Fundamental asanas
(circa 25 min.)
Primary asanas
(circa 30 min.)
End of "Half Primary"
End of "Full Primary"
Finishing asanas
(circa 25 min.)
(circa 25 min.)
Primary asanas
(circa 30 min.)
End of "Half Primary"
End of "Full Primary"
Finishing asanas
(circa 25 min.)
| "Primary Series - very important! Intermediate Series - some important! Advanced Series - only for demonstration!" Shri K.P. Jois (quoted according to David Swenson) "Proficiency in primary and intermediate asanas is sufficient attainment for most practitioners." Shri B.N.S. Iyengar |
Ashtanga Yoga Primary Series (First Series)
