Sequence, Poses, and Mantra – Fitsri Yoga

Ashtanga Yoga is a dynamic and disciplined model of yoga, typically practised by those that have developed power, flexibility, and stamina via constant effort. It requires dedication and persistence every posture have to be mastered earlier than transferring on to the subsequent.

On this technique, postures are linked via flowing vinyasa actions, synchronising every transition with a gradual breath (ujjayi pranayama). The system follows six fastened sequences, from foundational to superior, and is taught in the identical order world wide, making it a very world follow.

This text focuses on the Main Sequence the primary sequence in Ashtanga Yoga exploring its construction, goal, and the way it lays the groundwork for deeper ranges of follow.

What’s main sequence in ashtanga yoga?

The Main Sequence is the start line of Ashtanga Yoga, offering the bottom for all different sequence. It’s a set vinyasa sequence, the place every posture flows into the subsequent in concord with a measured breath rely. This coordination of motion and breath develops each bodily power and psychological focus.

First launched by Sri Okay. Pattabhi Jois in Mysore, India, the Main Sequence is commonly used as a each day follow for dedicated Ashtanga college students. In Sanskrit, it’s referred to as Yoga Chikitsa, that means “yoga remedy,” as a result of the sequence is believed to purify and strengthen the physique whereas calming and focusing the thoughts.

Though it’s the first sequence, many practitioners contemplate it one of the crucial difficult. It calls for stamina, precision, and conscious alignment. By this sequence, college students achieve familiarity with vinyasa transitions and the self-discipline of the Ashtanga technique, constructing the inspiration required for the intermediate and superior sequence that observe.

Advantages of the ashtanga yoga main sequence

YThe postures of the Main Sequence are organized in a exact vinyasa sequence designed to create refined but highly effective therapeutic results. This move helps cleanse the physique’s nadis (power channels), permitting prana the life drive to maneuver extra freely. When power flows with out obstruction, the physique begins to heal, purify, and restore steadiness naturally.

With a clearer power move, you could discover enhancements in focus, confidence, willpower, and total thoughts physique consciousness.

On a bodily stage, the Main Sequence builds power and adaptability, particularly within the core, higher physique, and legs. The ahead folds, backbends, and twists within the sequence assist launch stiffness, enhance posture, and help spinal well being. These actions additionally support in detoxifying the nervous system.

The dynamic nature of the follow generates inside warmth, which helps the discharge of poisons via sweat. Mixed with particular drishti (gaze factors) and managed respiration, this warmth fosters focus, self-discipline, and meditative consciousness all through the follow.

Ashtanga main sequence sequence(poses)

The Main Sequence of Ashtanga Yoga follows a set order of postures, historically taught within the Mysore model. Earlier than starting the sequence, practitioners carry out 5 rounds every of Solar Salutation A (Surya Namaskara A) and Solar Salutation B (Surya Namaskara B) to heat up the physique, construct warmth, and put together the muscle groups and joints.

The Main Sequence is split into 4 elements:

1. Standing Sequence – 13 foundational standing postures that construct power, steadiness, and alignment.
2. Seated Sequence – 20 seated postures linked with vinyasa transitions to develop flexibility, hip opening, and core stability.
3. Ending Sequence – 13 postures together with light backbends, shoulder stands, and different inversions to revive steadiness and calm the nervous system.
4. Closing Three Postures – a brief closing set, ending with Shavasana (Corpse Pose) for deep relaxation and integration.

In whole, the Main Sequence contains 49 postures and 35 vinyasas. The sequence is realized progressively: a licensed Ashtanga Yoga instructor first guides college students via every asana with its right vinyasa rely. As soon as memorised, college students practise the sequence independently in school whereas the instructor presents hands-on changes and particular person steerage.

All Ashtanga Yoga lessons begin with a gap mantra. The opening chant is as follows:

By this mantra, you’re ideally bowing right down to your guru and invoking the blessings of the sage Patanjali.

You then begin with Surya Namaskar A and B that are carried out 5 occasions. Then it goes as follows;

1. Standing sequence

The Standing Sequence is the primary a part of the Ashtanga Yoga Main Sequence and focuses on constructing power, stability, and correct alignment. It additionally units the rhythm of motion and breath that continues all through the follow.

The sequence begins with two ahead folds:

1. Padangusthasana (Massive Toe Pose)
2. Padahastasana (Arms-to-Toes Pose)
   In each postures, the drishti (gaze level) is directed towards the nostril. These asanas lengthen the backbone, stretch the hamstrings, and put together the physique for deeper folds.

Subsequent comes a sequence of standing postures for steadiness and hip opening:

That is adopted by two wide-legged ahead folds:

The sequence continues with balancing poses:

The primary vinyasa transition within the standing sequence begins from Utkatasana (Fierce or Chair Pose), transferring into Virabhadrasana I (Warrior I) and Virabhadrasana II (Warrior II). The drishti in Warrior I is on the thumbs; in Warrior II, it’s over the entrance hand. These postures have interaction the legs, strengthen the core, and domesticate focus earlier than transferring into the seated sequence.

2. Seated sequence

After the strengthening and stabilising Standing Sequence, the Seated Sequence shifts the follow inward, calming the thoughts and deepening flexibility. This a part of the Main Sequence is commonly described as its coronary heart, mixing ahead folds, twists, and hip openers that improve focus and launch rigidity.

The sequence begins with:

Subsequent come deeper hip openers and folds:

The sequence then strikes into therapeutic folds and twists:

• Janu Sirsasana A–C (Head-to-Knee Ahead Bend variations) — drishti: foot
• Marichyasana A–D (Sage Marichi’s Pose variations) — drishti: alternating between foot, nostril, and facet gaze relying on the variation

From right here, you transition into strengthening poses:

Difficult arm balances and ahead folds observe:

Subsequent is the household of angle poses, carried out thrice:

• Baddha Konasana (Sure Angle Pose) — drishti: nostril
• Upavistha Konasana (Seated Angle Pose) — drishti: third-eye
• Supta Konasana (Sleeping Angle Pose) — drishti: nostril

The sequence concludes with reclining and backbend postures:

• Supta Padangusthasana (Mendacity Thumb-to-Foot Pose) — drishti: foot
• Ubhaya Padangusthasana (Each Thumbs-to-Toes Pose) — drishti: nostril
• Urdhva Mukha Paschimottanasana (Upward-Dealing with Ahead Stretch) — drishti: foot
• Setu Bandhasana (Bridge Pose) — drishti: nostril
• Urdhva Dhanurasana (Upward Bow Pose) — drishti: nostril
• Paschimottanasana (Prolonged West Stretch) — drishti: foot

From right here, the follow transitions into the Ending Sequence, which restores steadiness and prepares the physique and thoughts for closure.

3. Ending sequence

The Ending Sequence marks the closing stage of the Main Sequence. These postures sluggish the tempo of follow, deepen the breath, and put together the physique and thoughts for relaxation. Lots of the asanas are light inversions, which assist enhance blood circulation, calm the nervous system, and promote psychological readability.

The sequence begins with:

From right here, the main focus shifts to seated and balancing postures:

• Utpluthi Padmasana (Elevated Lotus Pose) — drishti: nostril
• Pindasana (Embryo Pose) — drishti: nostril
• Matsyasana (Fish Pose) — drishti: nostril
• Uttana Padasana (Prolonged Foot Pose) — drishti: nostril

The sequence then contains inversions that problem steadiness and management:

• Sirsasana (Headstand) — drishti: nostril
• Urdhva Dandasana (Upward Workers in Headstand) — drishti: nostril

Earlier than transitioning to the ultimate postures, practitioners relaxation briefly in Balasana (Youngster’s Pose) drishti: nostril. The follow then concludes with Padmasana (Sure Lotus Pose) — drishti: nostril — adopted by Shavasana (Corpse Pose) for full leisure and integration of the follow

4. Closing three postures

You’ll now be coming into the calming stage the place the asanas will put together you for the last word asana. First, you’ll be practising Yoga Mudra (drishti – third eye), adopted by Lotus Pose (drishti – nostril) and Lifted Lotus (drishti – nostril). 

The ultimate pose to finish the first sequence is the Corpse Pose which is carried out with closed eyes and relaxation for 10-Quarter-hour.

On the finish of the category, you’ll chant the closing ashtanga yoga mantra that marks the peaceable finish.

How lengthy does it take to finish the first sequence?

The time it takes to finish the Main Sequence relies on every pupil’s tempo, expertise, and bodily situation. On common, a full Main Sequence follow lasts about 90 minutes from the opening mantra to Shavasana.

Nonetheless, mastering the sequence is an extended journey. For some, it could take a month or two to develop into snug with all of the postures; for others, it might take longer. Flexibility, power, physique kind, and former yoga expertise all play a job in how shortly progress is made.

Fairly than specializing in pace, the emphasis in Ashtanga Yoga ought to at all times be on high quality of motion, synchronisation of breath with vinyasa, and sustaining correct alignment in every asana. Endurance and consistency will naturally result in deeper understanding and mastery over time.

Can novices carry out the first sequence?

In case you are fully new to yoga, it’s greatest to first construct a basis with primary postures and respiration strategies earlier than making an attempt the complete Main Sequence. This sequence calls for power, stability, flexibility, and psychological focus qualities that develop step by step with constant follow.

Newcomers can begin by studying a Half Main Sequence, which introduces key postures at a slower tempo. This permits the physique to adapt whereas sustaining the breath–motion connection that defines vinyasa follow.

As a result of the Main Sequence is bodily demanding, prior expertise with some intermediate-level yoga poses will be useful. This prepares the physique for the stamina and focus wanted to carry every posture with right alignment. Practising beneath the steerage of a licensed Ashtanga instructor ensures a secure and efficient development into the complete sequence.

Conclusion

The Main Sequence could really feel difficult at first, however bear in mind each yoga pose was as soon as new to you. With regular follow, focus, and dedication, your physique and thoughts will step by step adapt. Though many asanas on this sequence are superior, you’ll solely progress to the subsequent posture when each you and your instructor really feel you’re prepared.

Transfer at your personal tempo and keep away from evaluating your journey with others. Breathe deeply via every motion and keep your Drishti to assist your thoughts keep centred and free from distractions. In time, what as soon as felt unattainable will develop into a part of your pure move.