Build Strength & Resilience with Ashtanga Yoga - A Selection of Primary Series

This is a great, in depth Ashtanga practice and an opportunity to learn more about the second half of the practice. I make sure to give some extra details through out that can help you get the steadiness and strength in the legs and core. We skip some of the sitting forward bend poses to give us time to go into more detail in other poses.

You are welcome to use the chapters to find what you want to work on if you don't have time for the full 90 minute practice.

Have fun!
Linda

00:00:00 Introduction
00:00:15 Concentration in Samasthiti
00:02:12 Opening Mantra
00:03:23 Surya Namaskara A
00:09:00 Surya Namaskara B - breaking some down to get the most from the Virabhadrasana positions - makes them a bit stronger but that will make you stronger too :)
00:18:59 Padangustasana & Padahastasana
00:20:54 Triangles - Utthita & Parivritta Trikonasana & learning to find stability in the legs and pelvis to make the spine long
00:24:44 Utthita & Parivritta Parsvakonasana - variation of revolved version
00:27:11 Prasarita Padottanasana A, B, C, D
00:31:17 Parsvottanasana - hands in reversed prayer
00:32:44 Balance on one leg! Utthita Hasta Padungustasana & Ardha Baddha Padmottanasana
00:40:09 Sun Salute to come to sit on the mat
00:40:38 Dandasana - the Samasthiti of all sitting positions & breaking down Paschimottanasana
00:44:04 Counter position to forward bending - Purvottanasana
00:45:42 Trianga Mukhaikapada - one leg folded back forward bending
00:48:36 Jumping to Navasana - Boating to the 2nd half of Primary Series
00:50:35 Jumping in front of the hands for Bhujapidasana
00:52:26 Jumping around the hands for Kurmasana this time
00:55:13 Rock & Roll in Garbapindasana
00:56:25 Baddha Konasana to open the inner lines of the legs
00:58:32 Upavishta Konasana
01:01:05 Lie down on the back for Supta Konasana
01:02:58 Supta Padangustasana
01:05:45 Ubhaya Padangusthasana
01:06:50 Urdhva Mukha Paschimottanasana
01:08:13 Setu Bandhasana - last pose of primary series!
01:09:42 Urdhva Dhanurasana - variations or full versions
01:12:15 Final Paschimottanasana to counter the back bending
01:13:38 Salamba Sarvangasana - shoulder standing
01:19:09 Final Sitting Positions
01:23:37 Savasana to accumulate all the benefits of our practice
01:30:40 Coming back to the body and to sit
01:32:10 Closing Mantra

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