Classical PathThe Eight Limbs of Yoga
"यमनियमासनप्राणायामप्रत्याहारधारणाध्यानसमाधयोऽष्टावङ्गानि ॥ २.२९ ॥"
Ashtanga Yoga is the path of eight limbs formulated by Maharishi Patanjali. These eight disciplines guide the seeker from external ethical restraint to physical purity, sensory withdrawal, and ultimately the supreme bliss of Samādhi.
The 8 Limbs (Aṣṭāṅga)
Yama
Yama
Universal morality and ethical disciplines that guide our interaction with the external world.
Applying compassion in daily life, speaking honestly, avoiding taking what is not freely given, managing energy wisely, and letting go of material attachments.
Niyama
Niyama
Self-purification and internal disciplines that build character and spiritual readiness.
Maintaining bodily hygiene, finding peace with what is, committing to practice even when difficult, studying spiritual texts, and letting go of egoic control.
Asana
Āsana
Physical postures designed to purify the body, build strength and stamina, and prepare for meditation.
Practicing the physical sequence (like the Primary Series) regularly to heat the body, burn toxins, and quiet the mind.
Pranayama
Prāṇāyāma
Extension and control of prana (vital energy) through specific breathing techniques.
Using Ujjayi breath throughout the asana practice to maintain internal heat and focus, and practicing seated breathwork to calm the nervous system.
Pratyahara
Pratyāhāra
Withdrawing the senses from external objects to turn the attention inward.
Using specific focal points (drishti) during practice so the eyes don't wander, naturally drawing the mind's attention away from the room and onto the mat.
Dharana
Dhāraṇā
Single-pointed focus and concentrated attention on a specific object or mantra.
Focusing the mind entirely on the breath, the bandhas, or a specific energetic center during practice or seated meditation.
Dhyana
Dhyāna
An uninterrupted flow of concentration; the state of meditation where the observer and observed begin to merge.
When the Ashtanga practice becomes a moving meditation, and the effort of concentration drops away into an effortless flow of awareness.
Samadhi
Samādhi
A state of super-consciousness where the self dissolves into the universal consciousness; profound peace.
The ultimate goal of yoga; experiencing moments of pure clarity, deep peace, and connection to all things, often glimpsed during Savasana or deep meditation.
Traditional Ashtanga Chants
वन्दे गुरूणां चरणारविन्दे संदर्शितस्वात्मसुखाव बोधे ।
निश्रेयसे जाङ्गलिकायमाने संसारहालाहल मोहशान्त्यै ॥
आबाहुपुरुषाकारं शङ्खचक्रासिधारिणम् ।
सहस्रशिरसं श्वेंत प्रणमामि पतञ्जलिम् ॥
I bow to the lotus feet of the Supreme Guru, who awakens the joy of the Self. I prostrate to Patanjali, thousands of heads white, holding the shell, wheel, and sword of wisdom.
स्वस्तिप्रजाभ्यः परिपालयन्तां न्यायेन मार्गेण महीं महीशाः ।
गोब्राह्मणेभ्यः शुभमस्तु नित्यं लोकाः समस्ताः सुखिनो भवन्तु ॥
ॐ शान्तिः शान्तिः शान्तिः ॥
May prosperity be praised. May the leaders of the earth protect with law and justice. May there be well-being for all beings everywhere. May all beings be happy and free. Om Peace Peace Peace.
Primary Series — Yoga Chikitsa
Yoga Therapy for cleansing, realigning, and tuning the physical body through breath-synchronized movement.
Sun Salutations
The foundation of Ashtanga practice, synchronizing breath with movement (vinyasa) to build internal heat (agni) and purify the body.
Sūrya Namaskāra A
सूर्य नमस्कार ASun Salutation A
The foundation of the practice, synchronizing breath with movement to build internal heat.
Sūrya Namaskāra B
सूर्य नमस्कार BSun Salutation B
Introduces Utkatasana and Virabhadrasana A to generate intense heat.
Standing Sequence
Establishes stability, flexibility in the hips and hamstrings, and unlocks correct alignment for the spine.
Pādāṅguṣṭhāsana
पादाङ्गुष्ठासनBig Toe Pose
First pose of the standing sequence. Feet hip-width apart, hook big toes.
Pādahastāsana
पादहस्तासनHand Under Foot Pose
Palms placed completely under the soles of the feet.
Utthita Trikoṇāsana
उत्थित त्रिकोणासनExtended Triangle Pose
Grab big toe. Keep both legs straight. A & B variations.
Parivṛtta Trikoṇāsana
परिवृत्त त्रिकोणासनRevolved Triangle Pose
Twisting variation of Trikonasana.
Utthita Pārśvakoṇāsana
उत्थित पार्श्वकोणासनExtended Side Angle Pose
Hand outside the foot, arm extended over the ear.
Parivṛtta Pārśvakoṇāsana
परिवृत्त पार्श्वकोणासनRevolved Side Angle Pose
Deep spinal twist.
Prasārita Pādottānāsana
प्रसारित पादोत्तानासनWide-Legged Forward Fold (A, B, C, D)
Includes four variations (A: hands on floor, B: hands on hips, C: fingers interlocked behind, D: grabbing big toes).
Pārśvottānāsana
पार्श्वोत्तानासनIntense Side Stretch Pose
Hands in reverse prayer behind the back.
Utthita Hasta Pādāṅguṣṭhāsana
उत्थित हस्त पादाङ्गुष्ठासनExtended Hand-to-Big-Toe Pose
Leg extended front, side, back to front, then hold with hands on hips.
Ardha Baddha Padmottānāsana
अर्ध बद्ध पद्मोत्तानासनHalf Bound Lotus Standing Forward Bend
One foot in half lotus, bind arm around back, fold forward.
Utkaṭāsana
उत्कटासनFierce Pose (Chair Pose)
Transitions into the seated sequence via a vinyasa.
Vīrabhadrāsana
वीरभद्रासनWarrior Pose (A & B)
Right side A, Left side A, Left side B, Right side B. Then vinyasa to seated.
Seated Sequence
The core of Yoga Chikitsa (Yoga Therapy). Deep forward folds, twists, and leg binds that massage internal organs and purify the nervous system.
Daṇḍāsana
दण्डासनStaff Pose
The foundation of all seated poses. Spine straight, chin tucked.
Paścimottānāsana
पश्चिमोत्तानासनSeated Forward Bend (A, B, C)
A: grab big toes. B: grab outer edges of feet. C: bind hands past feet.
Pūrvottānāsana
पूर्वोत्तानासनUpward Plank Pose
Counter pose to Paschimottanasana.
Ardha Baddha Padma Paścimottānāsana
अर्ध बद्ध पद्म पश्चिमोत्तानासनHalf Bound Lotus Seated Forward Bend
One foot in half lotus, bind arm around back to grab toe, fold.
Triaṅga Mukha Eka Pāda Paścimottānāsana
त्रियंग मुख एक पाद पश्चिमोत्तानासनThree-Limbed Facing One Leg Forward Bend
One leg folded back in virasana (hero pose), fold over straight leg.
Jānu Śīrṣāsana A
जानु शीर्षासन AHead-to-Knee Pose A
Heel in groin, foot flat against inner thigh.
Jānu Śīrṣāsana B
जानु शीर्षासन BHead-to-Knee Pose B
Sit on the heel of the bent leg.
Jānu Śīrṣāsana C
जानु शीर्षासन CHead-to-Knee Pose C
Toes pressed into floor, heel pointing up into groin.
Marīcyāsana A
मरीच्यासन AMarichi's Pose A
Knee bent up, fold forward, bind arms around bent knee.
Marīcyāsana B
मरीच्यासन BMarichi's Pose B
One leg in half lotus, other knee bent up, bind and fold.
Marīcyāsana C
मरीच्यासन CMarichi's Pose C
Seated spinal twist.
Marīcyāsana D
मरीच्यासन DMarichi's Pose D
Half lotus combined with seated twist.
Nāvāsana
नावासनBoat Pose
Lift between each round (Lolasana).
Bhujapīḍāsana
भुजपीडासनShoulder-Pressing Pose
Arm balance with legs crossed in front.
Kūrmāsana
कूर्मासनTurtle Pose
Legs wide, arms under knees.
Supta Kūrmāsana
सुप्त कूर्मासनSleeping Turtle Pose
Feet crossed behind head, hands bound behind back.
Garbha Piṇḍāsana
गर्भ पिण्डासनEmbryo in the Womb Pose
Lotus pose, arms threaded through legs.
Kukkuṭāsana
कुक्कुटासनRooster Pose
Lift up from Garbha Pindasana.
Baddha Koṇāsana
बद्ध कोणासनBound Angle Pose (A & B)
Soles of feet together. A: spine straight, B: head to feet.
Upaviṣṭha Koṇāsana
उपविष्ट कोणासनSeated Wide Angle Pose
Legs wide apart, grab toes, chest to floor.
Supta Koṇāsana
सुप्त कोणासनReclining Angle Pose
Roll backward holding toes, touch feet behind head.
Supta Pādāṅguṣṭhāsana
सुप्त पादाङ्गुष्ठासनReclining Hand-to-Big-Toe Pose
Lying down, grab toe, leg to side, head to knee.
Ubhaya Pādāṅguṣṭhāsana
उभय पादाङ्गुष्ठासनBoth Big Toes Pose
Balance on sit bones holding both big toes.
Ūrdhva Mukha Paścimottānāsana
ऊर्ध्व मुख पश्चिमोत्तानासनUpward-Facing Forward Bend
Like Ubhaya, but hugging legs to body.
Setu Bandhāsana
सेतु बन्धासनBridge Pose
Top of head on floor, legs straight, chest lifted.
Finishing & Inversions
Deep backbends, shoulderstand, headstand, and lotus mudras that balance the subtle energy body and induce meditative calm.
Ūrdhva Dhanurāsana
ऊर्ध्व धनुरासनUpward Bow Pose
Backbends. Followed by a deep Paschimottanasana counter-stretch.
Sarvāṅgāsana to Śīrṣāsana
सर्वाङ्गासन से शीर्षासनClosing Inversions
Includes Salamba Sarvangasana, Halasana, Karnapidasana, Urdhva Padmasana, Pindasana, Matsyasana, Uttana Padasana, Sirsasana.
Padmāsana & Śavāsana
पद्मासन & शवासनLotus Pose & Rest
Baddha Padmasana, Yoga Mudrasana, Padmasana, Uthpluthih, concluding with Savasana (corpse pose).