What Is Primary Series Ashtanga? Poses + Easy 12-Week Plan

Author: Inteyoga Editorial Team

Walk into a traditional Ashtanga class and you will notice something unusual. Nobody asks what comes next. Everyone moves through the same poses, in the same order, with the same breath count. That fixed order is the primary series Ashtanga students learn first, and it has barely changed in decades.

Yoga is now a normal part of American life. In 2022, 16.9% of US adults practiced yoga in the past 12 months, and women (23.3%) were more than twice as likely as men (10.3%) to practice, according to the CDC’s National Center for Health Statistics. Ashtanga has been part of that story since the 1970s. In 1975, David Williams and Nancy Gilgoff sponsored Pattabhi Jois’s first trip to the United States, in Encinitas, California.

This guide is for three kinds of readers: people who are curious about Ashtanga, beginners who want a safe starting point, and teachers who want a clear reference. It covers the full pose order, the six series and eight limbs of Ashtanga, the breath and gaze, how Ashtanga compares with Vinyasa, and how to start without getting hurt. Every source we relied on is listed at the end.

Quick Answer: What Is The Primary Series In Ashtanga?

The Ashtanga Primary Series (Yoga Chikitsa) is the first of six fixed yoga sequences taught by Sri K. Pattabhi Jois in Mysore, India. It follows a set order: sun salutations, standing poses, seated poses, a backbend, and finishing poses. Breath, bandhas, and gaze guide every movement. A full practice takes about 60 to 90 minutes.

Key Takeaways

• The Primary Series is the starting sequence for every Ashtanga student, and most people practice it for years.
• It has around 40 named postures, or about 75 if you count every variation and transition.
• Beginners should build it slowly, starting with sun salutations and the standing poses.
• Ashtanga is usually more demanding than a typical Vinyasa class because the sequence and breath count never change.
• “Yoga Chikitsa” means “yoga therapy” as a traditional name. It is not a medical treatment.
• Talk to a doctor first if you are pregnant or have a heart condition, blood pressure problems, glaucoma, a recent surgery, or an injury.

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What Is The Primary Series Of Ashtanga Yoga?

The primary series of Ashtanga yoga is a fixed sequence of postures that you practice in the same order every time, linked with a steady breath. It is the first sequence in the Ashtanga Vinyasa system, and every student starts here.

The practice has four parts:

• The opening sequence: Sun Salutation A (Surya Namaskar A) and Sun Salutation B (Surya Namaskar B).
• The standing sequence, which builds balance, leg strength, and hamstring length.
• The seated sequence, with forward bends, hip openers, twists, and core work.
• The finishing sequence, with a backbend, shoulder stand, headstand, lotus postures, and rest.

The fixed order is what sets Ashtanga apart. Other yoga styles may change from one session to the next, while Ashtanga keeps the same sequence.

Learning it is a bit like learning a piece of music. In the first few weeks, you think about every note. After a few months, your body knows the order, and your attention can move to the breath and the feeling of each pose. Many practitioners describe this as a moving meditation.

Why Is The Primary Series Called Yoga Chikitsa?

The Primary Series is called Yoga Chikitsa because “chikitsa” means therapy or treatment in Sanskrit. The name reflects its traditional purpose: to steady and realign the body before deeper practice begins.

Yoga Chikitsa is the Sanskrit name for the primary series, and it translates as Yoga Therapy. In the Ashtanga tradition, the heat created by the practice, together with deep forward bends and twists, is said to purify the body. That is a traditional description, not a proven medical effect.

Read the name with care. It does not mean the Primary Series is a medical treatment, and it does not make an Ashtanga teacher a yoga therapist. Yoga therapy is a separate profession.

The International Association of Yoga Therapists (IAYT) requires accredited yoga therapy training programs to run for a minimum of 800 hours over at least two years.

The name also does not mean the series is gentle. Many students find it demanding because it asks for flexible hamstrings, a mobile spine, and steady effort for more than an hour.

Where Did The Primary Series Come From?

The Primary Series comes from the teaching of Sri K. Pattabhi Jois in Mysore, Karnataka, who learned from his teacher, T. Krishnamacharya. Jois taught the method for decades and shaped it into the fixed sequences practiced today.

The Primary Series is the first of six set sequences codified by Jois in Mysore, based on teachings he received from Krishnamacharya in the 1930s.

Krishnamacharya taught a method called Vinyasa Krama, which means a “carefully ordered sequence,” and he taught asanas in groups with specific ways of entering and leaving each one.

In 1948, Jois started the Ashtanga Yoga Research Institute in Mysore, which he oversaw for 50 years. Western students began arriving in the following decades, and as more of them came to practice, the sequences became more fixed.

How Did Ashtanga Reach The United States?

Ashtanga reached the US through a small group of students in Southern California. David Williams began teaching in Encinitas, and the local Ashtanga community hosted Jois on his first US trip in 1975. The start was modest: only 10 to 15 students took part in that first workshop.

The influence spread well beyond Ashtanga studios. According to Yoga Journal, much of the breath-based, rhythmic yoga taught in Western vinyasa classes has been shaped, directly and indirectly, by Jois’s teachings. If you have taken a flow class at a US gym or studio, you have probably practiced movements that trace back to the Primary Series.

What Are The Six Series Of Ashtanga Yoga?

The six series of Ashtanga yoga are the Primary Series, the Intermediate Series, and four Advanced Series (A, B, C, and D). Each series builds on the one before it: Primary is first, Intermediate is second, and the Advanced series are third to sixth.

Series	Common Name	Sanskrit Name	Common Translation
1st	Primary Series	Yoga Chikitsa	Yoga therapy
2nd	Intermediate Series	Nadi Shodhana	Cleansing of the energy channels
3rd	Advanced A	Sthira Bhaga	Strength and grace
4th	Advanced B	Sthira Bhaga	Strength and grace
5th	Advanced C	Sthira Bhaga	Strength and grace
6th	Advanced D	Sthira Bhaga	Strength and grace

The four Advanced series share the name Sthira Bhaga, commonly translated as “strength and grace.” They include very demanding arm balances, deep backbends, and complex binds.

Most practitioners never learn all six, and that is normal. For most people who stay with this system as taught in Mysore, the Primary Series will be the bulk of their practice.

What Are The 8 Stages Of Ashtanga Yoga?

The 8 stages of Ashtanga yoga are the eight limbs from Patanjali’s Yoga Sutras: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, and samadhi. “Ashtanga” means “eight limbs” (ashta means eight, anga means limb).

#	Limb	Simple Meaning	What It Looks Like In Daily Life
1	Yama	Ethical restraints	Non-violence, truthfulness, non-stealing, moderation, non-greed
2	Niyama	Personal observances	Cleanliness, contentment, discipline, self-study, surrender
3	Asana	Posture	A steady, comfortable seat and physical practice
4	Pranayama	Breath regulation	Controlled, conscious breathing
5	Pratyahara	Withdrawal of the senses	Turning attention inward, away from distractions
6	Dharana	Concentration	Holding the mind on one point
7	Dhyana	Meditation	Steady, unbroken awareness
8	Samadhi	Absorption	Complete absorption, the goal of the path

The first five limbs are often called the outer limbs and the last three the inner limbs.

The Primary Series mostly trains limbs three and four. Ashtanga mainly works on Asana and Pranayama, though the practice also encourages growth in the other limbs.

Are There 8 Types Of Ashtanga Yoga?

No. There are not eight types or styles of Ashtanga yoga. The number eight refers to the eight limbs listed above. The physical method has six series, not eight types.

When someone at your local studio says “I practice Ashtanga,” they almost always mean the Ashtanga Vinyasa method. Patanjali’s eight-limbed path covers far more than any one physical sequence.

What Are The Core Elements Of Ashtanga Practice?

The core of Ashtanga practice is the Tristhana method, which combines posture, breath, and gaze, supported by bandhas and vinyasa. Together, these turn a set of poses into a focused practice.

The method uses Vinyasa (movement matched to breath), Ujjayi breathing, Bandhas (internal locks), and Drishti (a focused gaze), which together create a meditative flow.

What Is Vinyasa In Ashtanga?

Vinyasa means linking each movement to a breath. Every movement in the Primary Series has a count. You inhale to lift your arms and exhale to fold forward. Between many seated poses, you move through a short flow called a half vinyasa to reset.

What Is Ujjayi Breathing?

Ujjayi is a slow, even breath through the nose with a soft sound at the back of the throat. The inhale and exhale are about the same length, so the breath works like a metronome. If your breath gets short, fast, or strained, slow down or rest.

What Are Bandhas?

Bandhas are internal locks, or gentle engagements. Ashtanga uses two most often:

• Mula Bandha, a gentle lift of the pelvic floor.
• Uddiyana Bandha, a light drawing in of the lower belly.

In the tradition, bandhas are described as energetic locks that conserve prana (life force), and they are also thought to support the core.

Prana is a traditional yogic concept, not a measured biological quantity. For beginners, it helps to think of bandhas as light, steady core support. They should never feel like holding your breath or clenching hard.

What Is Drishti?

Drishti means gaze point. Each pose has a set place to look, such as the tip of the nose, the navel, the hand, or the toes. The gaze is said to build focus and concentration, and some practitioners find it makes the practice more meditative.

What Is The Full Primary Series Sequence In Order?

The full Primary Series moves from sun salutations to standing poses, then seated poses, a backbend, and a finishing sequence. The tables below show each phase in the traditional order.

Opening Sequence

• Surya Namaskar A: traditionally five rounds.
• Surya Namaskar B: traditionally five rounds (some teachers teach three).

These rounds warm the body and set the rhythm of the breath.

Standing Sequence

#	Sanskrit Name	English Name	Main Focus
1	Padangusthasana	Big toe pose	Hamstrings, forward fold
2	Padahastasana	Hands under feet pose	Hamstrings, wrists
3	Utthita Trikonasana	Extended triangle	Side body, legs
4	Parivrtta Trikonasana	Revolved triangle	Twist, balance
5	Utthita Parsvakonasana	Extended side angle	Legs, hips, side body
6	Parivrtta Parsvakonasana	Revolved side angle	Deep twist
7	Prasarita Padottanasana A-D	Wide-leg forward fold (four versions)	Hamstrings, inner legs, shoulders
8	Parsvottanasana	Intense side stretch	Hamstrings, shoulders
9	Utthita Hasta Padangusthasana	Extended hand-to-big-toe	Balance, hip strength
10	Ardha Baddha Padmottanasana	Half bound lotus forward fold	Hips, balance
11	Utkatasana	Chair pose	Legs, strength
12	Virabhadrasana A and B	Warrior I and II	Legs, stamina

Seated Sequence

#	Sanskrit Name	English Name	Main Focus
13	Dandasana	Staff pose	Posture, alignment
14	Paschimottanasana A-C	Seated forward fold	Hamstrings, back body
15	Purvottanasana	Upward plank	Front body, arms
16	Ardha Baddha Padma Paschimottanasana	Half bound lotus seated fold	Hips, knees (with care)
17	Tiryang Mukha Ekapada Paschimottanasana	Three-limbed seated fold	Hamstrings, knees
18	Janu Sirsasana A-C	Head-to-knee pose	Hips, hamstrings
19	Marichyasana A-D	Sage Marichi’s poses	Binds, twists
20	Navasana	Boat pose	Core strength
21	Bhujapidasana	Arm-pressure pose	Arm balance
22	Kurmasana and Supta Kurmasana	Tortoise and sleeping tortoise	Hips, shoulders
23	Garbha Pindasana	Embryo in the womb	Hips, rolling control
24	Kukkutasana	Rooster pose	Arm strength
25	Baddha Konasana A-B	Bound angle pose	Hips, groin
26	Upavistha Konasana A-B	Wide seated angle pose	Hamstrings, balance
27	Supta Konasana	Reclining angle pose	Spine, rolling control
28	Supta Padangusthasana	Reclining big toe pose	Hamstrings, hips
29	Ubhaya Padangusthasana	Both big toes pose	Balance, core
30	Urdhva Mukha Paschimottanasana	Upward-facing forward fold	Balance, hamstrings
31	Setu Bandhasana	Bridge (Ashtanga version)	Neck and back strength

Backbend

Urdhva Dhanurasana (upward bow, or wheel) usually comes in three rounds, followed by a seated forward fold to rest the spine.

Finishing Sequence

#	Sanskrit Name	English Name
32	Salamba Sarvangasana	Supported shoulder stand
33	Halasana	Plow pose
34	Karnapidasana	Ear-pressure pose
35	Urdhva Padmasana	Upward lotus
36	Pindasana	Embryo pose (inverted)
37	Matsyasana	Fish pose
38	Uttana Padasana	Extended leg pose
39	Sirsasana	Headstand
40	Baddha Padmasana and Yoga Mudra	Bound lotus and sealed lotus
41	Padmasana	Lotus
42	Utpluthih	Lifted lotus
43	Savasana	Corpse pose, final rest

The logic is easy to follow once you see it. Standing poses warm the legs and hips. Seated poses deepen the forward folds and twists. The finishing poses slow things down so you leave calmer than you arrived.

How Many Asanas Are In The Ashtanga Primary Series?

The Ashtanga Primary Series has around 40 named asanas, or about 75 poses if you count every variation and transition. The total depends on how you count.

Traditional references put the number at around 41 asanas, though the figure changes with how transitional postures are counted. Other guides count every version separately, and one lists approximately 75 poses and transitions.

For example, Marichyasana A, B, C, and D can count as one asana or as four. Sun salutations can count as a warm-up or as poses. Some teachers also add or drop small variations. The order stays the same in traditional teaching, so learn the order and don’t worry about the exact number.

How Long Does It Take To Do The Ashtanga Primary Series?

A full Ashtanga Primary Series usually takes 60 to 90 minutes, depending on your pace, experience, and rest time.

The full series typically takes 60 to 90 minutes. In a led class, it takes roughly an hour, and 90 minutes is enough to finish the series, backbends, finishing postures, and rest. Beginners usually need longer because they are still learning names, transitions, and modifications.

What If You Only Have 45 Minutes?

You can still practice. With about 45 minutes, you can do the standing poses and the first half of the seated sequence one day, then the standing poses and the second half the next day. This works well if you practice before work or on a lunch break.

How Long Does It Take To Learn The Full Series?

There is no fixed timeline. It typically takes one to three years to become reasonably competent in the Primary Series, and some people take longer. Regular practice matters more than speed.

What Is The Difference Between A Led Class And Mysore Style?

A led class follows the teacher’s count as a group. A Mysore-style class lets each student practice at their own pace while the teacher gives one-on-one help. Both teach the same sequence.

Feature	Led Class	Mysore Style
Who sets the pace?	The teacher counts every breath	Each student sets their own pace
What sequence?	Usually the full or half Primary Series	Only the poses you have been given
Teaching style	Group instruction	Individual guidance
Best for	Learning the count and rhythm	Building a steady, personal practice
Timing	Fixed class time	A longer window; students start at different times

In a led class, a teacher calls the count in Sanskrit and the whole room moves together. Mysore style is the older, quieter format. Students lead themselves through the sequence, and sessions often run for around four hours, with each student starting at some point in that window.

In traditional Mysore teaching, you learn one pose at a time, and the teacher adds a new pose only when you are ready. When you look up studios near you, check whether the schedule says “led” or “Mysore.” Many students combine both.

Is The Ashtanga Primary Series Good For Beginners?

Yes. The Ashtanga Primary Series is designed as the starting sequence for beginners, but you should learn it slowly, with modifications, and ideally with a qualified teacher. Most beginners should not try the full series on day one.

Beginners start here by design, usually learning a few postures at a time under a teacher. A common entry point is the “half Primary,” which means sun salutations plus the standing sequence. Props such as a strap or block make the practice safer and easier to access.

Two common examples show how different starting points can be. Someone who sits at a desk all day might start with tight hamstrings and hips, so the standing sequence alone will feel like a full workout at first.

A runner might have plenty of stamina but struggle with forward folds and binds. Both are normal starting points.

What Are Moon Days?

Moon days are the full moon and new moon. Many Ashtanga practitioners traditionally rest on these days, though some practice a softer or more restorative sequence instead.

When Is The Best Time To Practice?

The practice feels best on an empty stomach, so many people practice early in the morning before breakfast. A three to four hour gap after a meal is a common guide.

Primary Series Readiness Checklist

Before you try the full sequence, ask yourself:

• Can I do five rounds each of Sun Salutation A and B with a calm breath?
• Can I finish the standing sequence without breath strain or dizziness?
• Do I know how to bend my knees in forward folds to protect my lower back?
• Do I know which poses to skip or modify for my body?
• Do I have a teacher who can check my form, at least now and then?
• Do I recover well the next day, without joint pain?

If you answered “no” to two or more, stay with the half Primary for now.

How Do I Start Practicing Ashtanga Yoga?

To start practicing Ashtanga yoga, learn Ujjayi breathing, take a few classes with a qualified teacher, begin with sun salutations, and add poses slowly over weeks and months. The steps and 12-week plan below give you a clear path.

Five Steps To Begin

1. Find a teacher. Try a led class, a Mysore class, or both, before you practice alone.
2. Learn the breath first. Practice Ujjayi breathing while sitting or lying down before you add movement.
3. Start with the half Primary. Build sun salutations and standing poses before the seated sequence.
4. Get a few basic props. A non-slip mat, a strap, a block, and a folded blanket help you modify safely.
5. Keep a short practice log. Write down how your body feels the next day and adjust your pace.

The 12-Week Beginner Plan

This plan is a general guide, not a prescription. Adjust it to your body and your teacher’s advice.

Weeks	Focus	Sessions Per Week	Approx. Time	What To Practice
1-2	Breath and sun salutations	2-3	20-30 min	Ujjayi breath, Surya Namaskar A (3-5 rounds), rest
3-4	Add Sun Salutation B	3	30 min	Surya Namaskar A and B, short finishing sequence, rest
5-6	First standing poses	3	35-40 min	Sun salutations + Padangusthasana to Parivrtta Parsvakonasana
7-8	Full standing sequence	3-4	45 min	Add Prasarita Padottanasana to Virabhadrasana B
9-10	Enter the seated sequence	4	50-60 min	Add Dandasana, Paschimottanasana, Purvottanasana, simple finishing poses
11-12	Consolidate	4	60 min	Add Janu Sirsasana and Marichyasana A with modifications

What To Expect Along The Way

• If your breath gets rough, pause in Child’s Pose or Downward Dog, then continue.
• Sore muscles are common early on. One beginner guide describes significant soreness in the first two weeks, better stamina in weeks three to six, and a practice that starts to feel meditative by months two and three.
• Some weeks will feel harder than others. Progress rarely moves in a straight line.

By week 12, a steady beginner can have a solid standing practice and the start of the seated sequence.

What Are Common Mistakes In Ashtanga?

The most common mistakes in Ashtanga are rushing the breath, forcing binds and lotus, locking the knees, and skipping rest. Most of them come from trying to look advanced too soon.

1. Rushing the breath. The breath sets the pace, and fast breathing usually means you are pushing too hard.
2. Forcing lotus (Padmasana). Lotus should come from open hips, not a twisted knee. Forcing half or full lotus is a common cause of knee strain.
3. Rounding the back in forward folds. Bend your knees and lengthen your spine instead of pulling your head toward your legs.
4. Locking the knees. Keep a small micro-bend in standing poses if your knees tend to hyperextend.
5. Chasing the jump-through. Jumping through to sitting takes time to learn. Stepping or walking through is fine.
6. Collapsing in Chaturanga. Lower your knees to the floor until your arms and core can hold the shape. This protects your shoulders.
7. Straining the neck in shoulder stand and headstand. Learn inversions only with guidance, and use a folded blanket under your shoulders in shoulder stand if needed.
8. Skipping final rest. Savasana gives your body time to settle, so don’t cut it short.
9. Accepting every adjustment. Some teachers use hands-on adjustments. You can always say no. A good teacher asks for consent and never forces you deeper into a pose.
10. Comparing yourself with the person on the next mat. Bodies open at different speeds, so measure progress against your own practice.

What Are The Benefits Of Primary Series Ashtanga?

The benefits of primary series Ashtanga may include better strength, flexibility, stamina, and focus, plus a steady daily routine. Research on Ashtanga specifically is still limited, so treat these as possible benefits, not promises.

Physical Benefits

• Strength. You lift and lower your own body weight many times, which works your arms, shoulders, core, and legs.
• Flexibility. The sequence aims to build mobility in the hips, especially the hamstrings, along with core and shoulder strength.
• Cardiovascular work. Ashtanga has been reported to produce significantly higher heart rates than Hatha or gentle yoga (Cowen and Adams, 2007). In a small 2011 study published in the Journal of Bodywork and Movement Therapies, six healthy young men and women with over two years of Surya Namaskar training averaged 80% of their age-predicted maximum heart rate across four rounds. Because the group was small and experienced, these results may not apply to beginners.
• Possible bone health support. The evidence is early. An 8-month intervention found a small positive effect of long-term Ashtanga practice on bone formation in premenopausal women, but researchers also noted a lack of high-quality evidence for this type of intervention. You can read the 8-month Ashtanga bone study on PubMed Central.

Mental Benefits

• Focus. The fixed gaze points and counted breath give your attention something steady to hold.
• A settled routine. Many practitioners say that not having to choose what comes next makes the practice feel calmer and makes progress easier to track over months and years.
• Discipline. A regular morning practice can give your day a steady rhythm.

These are reported experiences, not clinical outcomes. Yoga does not replace medical or psychological care.

Primary Series Vs Intermediate Series: What Is The Difference?

The Primary Series focuses on forward bends, hips, and a stable foundation, while the Intermediate Series focuses on backbends, deeper twists, and more demanding flexion. Most students learn the Intermediate Series only after their Primary Series is steady.

The Intermediate Series introduces deeper twists, a long section of backbends, and deep flexion, including leg-behind-the-head poses.

Feature	Primary Series	Intermediate Series
Main focus	Forward bends, hips, hamstrings, core	Backbends, deeper twists, leg-behind-head poses
Traditional aim	Steady and realign the body	Traditionally described as cleansing the energy channels
Who practices it	Every Ashtanga student starts here	Students with a steady Primary practice
Typical challenge	Hamstrings, binds, lotus, stamina	Spine mobility, deep backbends, strength
How it is added	Pose by pose	Pose by pose, often alongside Primary at first

Long-time Primary Series practitioners sometimes add early second-series postures, such as the first backbends and some seated poses. Many dedicated students stay with the Primary Series for years, and there is no rush to move on.

Ashtanga Vs Vinyasa: Which Is Harder, And Which Is Better?

Ashtanga is usually harder than a typical Vinyasa class because it uses a fixed, demanding sequence, a strict breath count, and a traditional six-day schedule. Neither style is better overall. The right choice depends on your goals, your body, and how you like to practice.

Much of today’s Vinyasa flow was shaped by the same breath-linked method used in Ashtanga. The biggest difference is structure. In vinyasa flow, the teacher changes the sequence, while Ashtanga practitioners follow a fixed order.

Feature	Ashtanga	Vinyasa
Sequence	Fixed, same every time	Changes from class to class
Pace	Set by a strict breath count	Set by the teacher, slow or fast
Intensity	Consistently high	Gentle to very strong
Tradition	Clear lineage and set rules	Flexible, creative, no single system
Schedule	Traditionally six days a week	Whenever suits you
Music	Usually none	Often used
Progress tracking	Easy, since the sequence repeats	Harder, since the sequence changes

Why Ashtanga Often Feels Harder

• The same demanding poses come back every session, including binds and lotus-based postures.
• You can’t skip ahead or change the order.
• The many vinyasas between seated poses add up to a lot of upper-body work.

Vinyasa can be tough too. Sherman et al. (2017) found that Vinyasa yoga uses energy at a level similar to brisk walking, so it may count as moderate-intensity physical activity. A strong Vinyasa class can match Ashtanga, while a gentle one will feel much easier. The comparison study of yoga styles summarizes this research.

Which Should You Choose?

Choose Ashtanga if you like structure, clear progress, and a traditional method. Choose Vinyasa if you like variety, creative sequences, and a flexible schedule. If you can’t decide, try both for a month. Plenty of people practice Ashtanga most mornings and take a Vinyasa class on the weekend.

How Does Ashtanga Compare With Hatha And Restorative Yoga?

Ashtanga is fast, fixed, and physically demanding. Hatha yoga uses longer holds and a looser structure. Restorative yoga uses props and long, supported rest. Each style has a different purpose.

Feature	Ashtanga Primary Series	Hatha Yoga	Restorative Yoga
Pace	Fast, continuous	Moderate, with pauses	Slow, very gentle
Intensity	High	Low to moderate	Very low
Holds	Usually five breaths	Often longer holds	Several minutes, fully supported
Props	Used for modifications	Common	Essential (bolsters, blankets, blocks)
Main aim	Heat, strength, discipline	Balance of body, breath, and mind	Deep rest and recovery

Researchers suggest that dynamic yoga may suit people who practice mainly for exercise, while gentle styles such as Yin and restorative yoga may suit other goals.

Many active practitioners balance an intense Ashtanga routine with a restorative or Yoga Nidra session on rest days.

Who Should Be Careful With The Primary Series?

People with certain health conditions, injuries, or life stages should get medical advice and experienced guidance before practicing the Primary Series. The practice is vigorous and includes inversions, deep flexion, and lotus-based poses.

Talk to your doctor first if any of these apply to you:

• Pregnancy. The full series, jumping, deep twists, and some inversions need major changes. Practice only with a teacher trained in prenatal yoga and with your doctor’s approval.
• High or low blood pressure. Inversions and fast transitions may not be suitable.
• Glaucoma or eye pressure concerns. Headstand and shoulder stand may raise pressure in the eyes.
• Heart conditions. The practice can raise your heart rate a lot, so get medical clearance first.
• Recent surgery. Wait for your surgeon’s clearance before returning to vigorous practice.
• Knee, hip, or lower back injuries. Lotus poses, deep forward folds, and binds need careful modification.
• Neck or shoulder injuries. Avoid unsupported shoulder stand and headstand until you are cleared.
• Wrist problems. The many vinyasas put a lot of load on the wrists.

A few general safety rules apply to everyone. Stop if you feel sharp pain, dizziness, numbness, or chest discomfort. Muscle soreness is common, but sharp pain is not. Drink water after practice, and rest when you are sick or very tired.

Some women choose to rest during their period, while others find practice helpful. The sequence can be varied, poses skipped, or a restorative sequence used instead.

How Can Inteyoga Support Your Yoga Journey?

Inteyoga is a residential yoga school in Colva, South Goa, India, that teaches integrated Hatha and Raja yoga with a restorative focus. It suits teachers and serious practitioners who want to go deeper, including those who come from dynamic styles like Ashtanga.

Inteyoga, formally Swami Krishnananda Yoga Vidyapeeth, is managed by Inteyoga Shala LLP. It is registered with Yoga Alliance as a Registered Yoga School (RYS 200, RYS 300, and RYS 500). You can check any school’s registration in Yoga Alliance’s online directory before you apply.

Our Founder-Director, Dr. Ashutosh, holds an MBBS, an M.Sc. (Yoga), and Yoga Master Level 6 from the Yoga Certification Board, Ministry of AYUSH, Government of India. His teaching focuses on the preventive and restorative side of yoga and draws on Sanskrit texts.

Our Current Advanced Program

Our current residential program is the Advanced TTC 300-Hour Integrated Restorative Yoga (Including Yoga Nidra, Chakra Sadhana, and Prana Vidya Intensive). It is an advanced yoga teacher training program, not a beginner retreat.

• Duration: 43+2 days (43 training days, plus one arrival day and one departure day, 45 days in total).
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Visa Information For US Students

The Government of India offers e-Visas to citizens of certain countries, including the United States. The e-Tourist Visa covers attending a short-term yoga program, which the official rules describe as a course not exceeding six months that does not issue a qualifying certificate or diploma.

Our 300-hour program is a short-term yoga program for personal growth and deeper yogic study, and participants receive a participation or completion certificate rather than an academic degree or diploma. International participants use the Indian e-Tourist Visa route, subject to nationality-specific eligibility and current Government of India rules. Always check the official Indian e-Visa portal and state the purpose of your visit accurately in your application.

If you practice Ashtanga and want to add restorative yoga, Yoga Nidra, and pranayama-based study, read the full details of the 300-hour yoga teacher training in Goa.

Looking For A 200-Hour Course?

Our next TTC 200 (RYS 200) batch is planned for approximately mid-2027. Dates, pricing, and curriculum are not confirmed yet. Follow updates on the 200-hour yoga teacher training in Goa page.

Also read: Ashtanga Vinyasa Yoga Teacher Training: 200 Hour Certificate

Also read: Yoga Instructor Course 2026: Best Fees, Certification & Eligibility

A yoga teacher training course does not make anyone a yoga therapist, and a 200-hour or 300-hour TTC does not qualify anyone to treat medical conditions.

Conclusion: Is The Primary Series Ashtanga Right For You?

The primary series Ashtanga practice is strong, structured, and traditional. It links breath, posture, and gaze into a practice that can feel like meditation once the order becomes familiar, and it asks for patience with your own limits.

Start with sun salutations, build the standing sequence, and let the seated and finishing poses come over months and years. If you practice hard, balance it with rest. Restorative yoga, Yoga Nidra, and pranayama can support a demanding practice like Ashtanga.

Ready to study in a residential setting in South Goa? Apply using the registration form, email info@inteyoga.org, or message us on WhatsApp at +91 935-473-7240.

Also read: Best Yoga Teacher Training Abroad: How to Verify a School in 2026

Medical Disclaimer

This article is for educational purposes only. It is not medical advice and does not replace diagnosis or treatment by a qualified healthcare professional. The Ashtanga Primary Series is physically demanding. If you are pregnant or have a health condition, an injury, high or low blood pressure, glaucoma, a heart condition, or recent surgery, talk to your doctor before you start. Stop practicing if you feel pain, dizziness, or discomfort.

Frequently Asked Questions About Primary Series Ashtanga