Find Your Zen in the Ashtanga Primary Series

Surya Namaskara Foundations

We start with Surya Namasakara A and B.  Surya means "the sun" and Namaskara is a greeting of honor and respect to the divinity present in each of us.  With the Surya Namaskaras, we set the rhythm and mood for each session of yoga.  For Ashtanga, the Primary, Intermediate, and Advanced sequences are an extension of what we learn in the movement of the surya namaskara foundations.  We marry breath and movement in a way that sets this system of yoga apart from other methods.  Try one of each A and B with me here: 

Feel the relationship between the movement and breath as you enjoy the surya namaskara foundations sequence.  Notice that the inhales happen as you lift your body, like with urdhva dhanurasana (upward dog), and the exhales happen as you fold the body, like in adho muhka svasana (downward facing dog).  I suggest working up to completing five of each surya namaskara foundations daily! 

Importance of Breath

Breath is a source of movement and the very core of our existence.  I like to ride the sequence as I would a wave in the ocean or an enjoyable piece of music.  Try to use only the energy needed to move from point A to B and relax areas that are not required to be engaged.

"Be free. Be light. Be joyful in the experience and expression of your personal practice." David Swenson  

Ashtanga Primary Series Creates Balance

In the Asthanga Primary Series standing sequence, we challenge our balance and learn to understand how the forces of gravity work on our body.  In all the asanas there is an "equality of opposition where we find the greatest sense of stability and comfort." (David Swenson (paid link))  We equally root to the ground and energize upward.  Our feet establish our base and we root them deep.  From there, we can grow and expand to lengthen and lift through each asana.  Practice the asanas along with me: 

The practice of yoga is a place to explore the balance in all areas of our life.  Balance is not just the ability to stay standing.  It is self awareness of where our life needs focus and structure.  Yoga can help us to create balance in a physical plane which we can then expand to our mental scope.  

Ashtanga Primary Series Closing Sequence

The Ashtanga Primary Series Closing Sequence is primarily focused on backbends.  When doing a back bend, focus on the forward lengthening of the poses. This way, we can find balance and not overtax the back. 

This lifting and lengthening is made possible through a strong focus on the hands and feet creating the base of the pose. We must find a solid grounding point for the hands and feet. If we do not utilize our legs, we take all the strain into the arms and lower back. The legs and feet must create a balance for the arms and hands. 

Back bending poses are always countered by forward bends.  This brings us back to a neutral point. 

Back bending asanas in the ashtanga primary series are a dynamic tool for keeping the spine supple and healthy.  Since the spine houses the nervous system, when our spine is loose, we create clearer pathways for the nerve signals to travel the body.  Omit poses that do not feel right and come back to them later.  Find the joy of back bending!  Rejoice in the opening of your heart!

What is your favorite back bend in the Ashtanga Primary Series closing sequence?  Try this sequence and find out!