Yoga Chikitsa

Primary eSeries Notes

Breathe freely

1. Primary Series for Beginners

This variation on the sequence is for
students who have no experience of
Ashtanga Vinyasa Yoga. This
abbreviated practice takes only 30-40
minutes and is suitable for most
conditions and constitutions. Good
breathing technique, the salutes and the
standing postures are the first aspects
of Ashtanga Yoga to begin learning.
Each of these should be experienced
and at least partially understood before
delving deeper into the sitting postures
and more advanced vinyasa.

2. Level II Primary Series

Level II is the introduction to self practice. It includes the core of the Primary
Series up to Marichyasa C, the first sitting posture twist. Some postures
frequently require modifications for greater ease:

\ Parivrtta Parsvakonasana, the standing twist

\ Utthita Hasta Padangusthasana, the standing toe hold
\ Utthita Ardha Baddha Padmottanasana, standing half lotus
\ Urdhva Dhanurasana, full bridge, and drop backs

Most of the sitting postures in the second half of the sequence are still omitted,
this is to help the student to memorise all of the first sitting postures in order
before being able to go to the next. Baddha Konasana, open hips posture, is
the exception to this rule, and should be practiced from the beginning. Takes
approximately 1 hour.

3. Level III Primary Series

This level includes all of the sitting postures up to Baddha Konasana.
Additional back-bends, half bending and/or drop backs should be introduced
by this stage. The last sitting postures are omitted until the student can
comfortably practice the first 2/3s of the sequence without getting too tired. It is
not necessary to do all of the postures fully (70-80% is enough), but it is
necessary to have everything memorised. For example, the vinyasa, postures
and the names of the postures. It is also important to develop adequate
endurance through consistent practice. If the stability in mind (memory) and
body (endurance) is not present, the full sequence is inappropriate. Takes
approximately 1 ½ hours.
4. Level IV Shoulder and Wrist Variations
This sequence offers vinyasa variations that take pressure off the wrists and
shoulders, and adds some postures prior to back-bending to help open the
upper back and shoulders. As the traditional Primary Series offers little to help
open the upper back and shoulders, this sequence can be particularly useful
for many students. Takes 1 ½ hours

5. Level V Full Primary Vinyasa Counting

At this level the student should be able to do 80-90% of the postures and be
stable with the consistency of practicing 4-6 times per week. At this stage, if
you can practice most of Primary consistently, the start of the Intermediate
Series can be gradually be added. Takes 2 hours.

6. Level VI Primary and Intermediate for the Knees

This variation is for long term students with ongoing knee troubles. It omits all
of the half lotus postures, and focuses on a combination of Primary and
Intermediate. The sequences are still in the appropriate order, while allowing
for a complete and satisfying practice. For knee issues I also recommend
practicing the Moon Sequence regularly to open the hips. Takes 2 hours.

7. Level VII Advanced Primary with Variations

This version is for committed and advanced practitioners wanting to explore
some of the older variations in the Primary Series. This aspect of the sequence
should not be attempted unless the student has a minimum “intermediate” level
practice: either doing most of the Intermediate Series or most of the Lion
Sequence regularly in self practice. Takes 2 hours. Some of the variations
include:

\ Hanumanasana, monkey splits

\ Samakonasana, open splits
\ Advanced options with handstands
\ Headstand/handstand drop-overs

General
There are a few areas of the Primary Series that usually need extra attention;
take the following postures in careful stages. These stages typically take
months and years to develop rather than a few days or weeks: don't be in a
hurry to get to the final goal.

1. Suryanamaskara (Salutes)
Take time to work from stepping to jumping to lifting. Take time to develop each
core posture - Chaturanga, Upward Dog, and Downward Dog.

2. Parivrtta Parsvakonasana (Standing Twist)

Initially keep the back heel up, then work on placing the outer hand down,
eventually place the back heel down. Don't put the back heel down
automatically: keep your hips in the right alignment.
3. Utthita Padangusthasana (Upright toe-hold/leg stretch)
Start by holding the knee, then hold the big toe, and eventually come forward,
chin to shin. Don't go forward automatically: staying upright is best for the first
few years of learning this posture.

4. Ardha Baddha Padmottanasana (Standing Half Lotus)

Take your time staying upright on both sides (particularly if one side is difficult),
to coming forward with both hands, to eventually binding with one hand.

5. Jumping Vinyasa
Take time to develop each stage, from stepping (beginner) to jumping through
(primary) to jumping back (intermediate) and floating back (advanced).

6. Marichyasana (Sitting Twist - All)

Take your time to work into half lotus, plus take time to adjust the outer hip
towards the floor - having the outer sit-bone on the floor is not appropriate for
some students.

7. Kurmasana (Prone Turtle)

Do both sides equally, and practice sitting up and leaning back rather than just
going forward. Practice the Moon Sequence to help open the hips and spine.

8. Padmasana (Full Lotus)

Practice Baddha Konasana first if this posture is difficult. Do not put pressure
on your knees. Do both sides equally, or for experienced students, ONLY do
the hard side - usually left foot first.

9. Urdhva Dhanurasana and Drop Backs (Back Bending)

Do your best to develop your flexibility and strength in all the appropriate
areas. Consult with the DVD Vinyasa Unlocked to explore appropriate options
here. Use a wall and props as necessary. Add to this aspect of the Primary
Series sooner rather than later from 2-3 minutes of back-bending initially
(compared to 1hr plus of forward bends) towards 15-20 minutes of back-
bending every practice.
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