The Ashtanga Practice Artwork
Season 2 - Episode 2

Ashtanga Primary Series

105 min - Practice
39 likes
Loading...

Description

Rosemary leads the full traditional Ashtanga Primary Series. She begins with the opening invocation and guides us through Surya Namaskar A and B (Sun Salutations), and standing, seated, and finishing postures. This practice promotes strength, flexibility, and inner heat, resulting in focused concentration and increased energy.
What You'll Need: No props needed

About This Video

Transcript

Read Full Transcript

(water splashing) Welcome back. We're gonna be doing the primary series this morning. Just a few things before we get started. I will not be doing all of the jumpbacks, jump throughs. If that's a part of your practice and you'd like to include them, please feel free.

And if you like to conserve a little energy and skip vinyasas every now and then, definitely, definitely an option. Whatever you feel is best for your body. I won't be using any props but if you need them please feel free to grab them. And one last thing, if you feel stuck on any particular pose or a little uncomfortable with any particular pose, don't worry about it. Do the best you can.

Maybe refer to the instructional video and just keep carrying on. All right, enjoy your practice. Namaste, come to the front of the mat for the invocation. So feet together, hands come to prayer at the heart center. Let the eyes close for a moment.

Let the awareness drop down and in and begin to connect with your breath. (breathing deeply) If you're familiar with the invocation, join me. If not, simply listen. It will drop in over time. (humming) (chanting in foreign language) Release the arms to the side.

Let the eyes open. Five Surya Namaskara A. Inhale, reach the arms up. Exhale, bow out and down. Inhale, lengthen, come halfway up.

Exhale, hop or step back, Chaturanga Dandasana. Inhale, Urdva Mukha. And exhale, Adho Mukha Svanasana, five breaths. (breathing heavily) One. Two.

Three. Four. And five. Soft bend in the knees with the exhale. Hop or step forward.

Inhale, lengthen. Exhale fold. Inhale all the way up. Exhale, arms to the side. Again, inhale up.

Exhale fold. Inhale lengthen. Exhale back. Inhale, lift the heart. Exhale, downward facing, five breaths.

One. Two. Three. Four. Five.

Hop or step forward. Inhale, lengthen. Exhale, fold. Inhale, come all the way up. Exhale, arms to the side.

Again, inhale, up. Exhale, fold. Inhale, lengthen, flat back. Exhale, back and lower. Inhale up.

Exhale back. Again five breaths. As you're arriving in the practice and warming the body feel free to play with it a little bit. Pedaling the feet, maybe bending one knee and then the other. Just easing into the back body.

(breathing deeply) At the bottom of the exhale bend the knees. Hop or step forward. Inhale, lengthen. Exhale, fold. Inhale, rise.

Exhale, arms to the side. Again, inhale up. Exhale, fold. Inhale, half way. Exhale, back.

Inhale, Urdva Mukha. Exhale, Adho Mukha Svanasana, five breaths. One. Two. Three.

Four. Five. Hop or step forward. Inhale, lengthen. Exhale, fold.

Inhale, rise. Exhale, arms to the side. Last one, inhale up. Exhale, fold. Inhale, half way.

Exhale, back. Inhale, up. Exhale, downward facing five breaths. Sending the heels towards the earth, lifting through the sit bones. Roll the shoulders away from the ears, spacious through the neck.

And breathe into the back body. On the exhale bend the knees. Hop or step forward. Inhale, lengthen, exhale, fold. Inhale all the way up.

Exhale, arms to the side. Surya Namaskar B, bend the knees, inhale, Utkatasana. Exhale, fold. Inhale, half way. Exhale, back and lower.

Inhale, lift the heart. Exhale, downward facing. Right foot forward, ground the back heel. Inhale, Virabhadrasana A, Warrior one. One exhale, hands to the earth, step back.

Chaturanga Dandasana. Inhale, lift the heart. Exhale, back, left foot forward, right heel grounds. Inhale, rise. Exhale, hands to the earth.

Step back and lower. Inhale, lift. Exhale, downward dog, five breaths. (breathing deeply) Hop or step the feet forward. Inhale, lengthen.

Exhale, fold. Bending the knees, inhale, Utkatasana. And exhale, Samastitihi. Again, inhale, Utkatasana. Exhale, fold.

Inhale, halfway. Exhale, go back. Right foot forward, back heel down. Inhale, up. Exhale, hands to the earth, step back and lower.

Inhale. Exhale. Left foot forward, back heel down. Inhale, rise. Exhale, hands to the earth, step back through the vinyasa.

Five breaths. Hop or step the feet forward. Inhale, lengthen. Exhale, fold. Bend the knees, inhale, Utkatasana.

Exhale, Samastitihi. Again, bend the knees, inhale, lift it up. Exhale, fold. Inhale, lengthen. Exhale, back and through.

Right foot forward, left heel down. Inhale, warrior one. Exhale, hands to the earth, step back and through. Left foot forward, right heel down. Inhale, lift it up.

Exhale, hands to the earth, step back and lower. Inhale, lift the heart. Exhale, back, downward facing dog. (breathing deeply) Hop or step the feet forward. Inhale, lengthen.

Exhale, fold. Bending the knees, inhale, Utkatasana. Exhale, Samastitihi. Bend the knees, inhale, Utkatasana. Exhale, fold.

Inhale, halfway. Exhale, back and through. Right foot forward, ground the back heel. Inhale, warrior one. Exhale, hands to the earth, step back, Chaturanga.

Inhale, lift the heart. Exhale, go back. Left foot forward, root the right heel. Inhale, rise. Exhale, release.

Step back, roll through. And five breaths in downward dog. (breathing deeply) Hop or step the feet forward. Inhale, lengthen. Exhale, fold.

Bend the knees, inhale, Utkatasana. Exhale, Samastitihi. Last one, bend the knees. Inhale, Utkatasana. Exhale, fold.

Inhale, halfway. Exhale, go back and through. Exhale, downward dog. Right foot forward, root the left heel. Inhale, Virabhadrasana A.

Exhale, hands to the earth, through the vinyasa. Left foot forward, right heel grounds. Inhale, rise. Exhale, hands to the earth, step back and through. Five breaths.

(breathing deeply) Hop or step the feet forward. Inhale, lengthen. Exhale, fold. Bend the knees. Inhale, reach it up, Utkatasana.

And exhale, Samastitihi. Paringushtasana, hop the feet about hips distance. Hands to the hips. Inhale, lengthen up through the heart and exhale, fold forward. Grab the big toes with the first two fingers and thumb.

Inhale, lengthen halfway, look forward. And exhale, release into your fold. Five breaths here. Tip a little weight forward into the front of the feet. And breathe into the back body.

Keep your grip, inhale, come halfway up. Padahastasana, exhale, slide the hands under the feet, toes against the wrists. Inhale, lengthen it again. And exhale, return to your fold. Keep the legs strong.

Quad muscles drawing in and up. Soft through the neck. Again keep the grip. Inhale, just halfway. Exhale, release the hands to the hips and inhale, rise all the way to stand.

Exhale, hop or step the feet together. Trikonasana, inhale, step the right foot to the back of the mat and pivot. Reach the arms out wide. And exhale, reach out and down. Grab the big toe with first two fingers and thumb and extend the left arm straight up.

Follow the left fingertips with your gaze, five breaths. (breathing deeply) Press through the feet, inhale, rise. Exhale, pivot back to the left reaching out and down. Triangle second side. Grab the big toe, reach up and out through the right arm.

Follow with the gaze, five breaths. Again, strong through the legs, inhale to rise. Exhale, pivot back to the right, right hand to the hip. Inhale, take a left arm straight up and exhale, reach out and down for twisting triangle. Left hand outside of the right foot.

Spiral through the spine and reach the right arm to the sky. Five breaths. Inhale, come all the way back up, pivoting back to the left. Exhale, ground that left hand to the hip. Inhale, reach the right arm up and exhale, twisting, second side.

Right hand outside of the left foot. Inhale, float the left hand up, five breaths. Inhale, come all the way back up. And exhale, step back to the front of the mat. Parsvokonasana.

Inhale, right foot steps back again, pivot to the right. Exhale, bend that right knee, plant the right hand outside the right hip. And extend the left arm up and over, palm facing down. Long through the left side body, five breaths. (breathing deeply) Inhale to come back up.

Exhale, pivot to the left, right onto that second side. Bend that left knee, ground the left hand. Reach the right arm up and over long through the entire right side body. Press through the right heel. Extend through the right fingertips.

Five breaths. Inhale, come back up. Exhale, pivot back to the right, right hand to the hip. Inhale, left arm goes to the sky. Exhale, deep bend in that right knee.

Deep twist, take the left hand outside of the right foot. Inhale, right arm reaches up and over. Pavritta Parsvokonasana, five breaths. Inhale, come all the way back up. Exhale, pivot back to the left, left hand to the hip.

Inhale, right arm to the sky. Exhale, take that right hand outside of the left foot. Inhale, reach the left arm to the sky, five breaths. Inhale, come on back up. And exhale, step back to the front of the mat, Samastitihi.

With your inhale, step your right foot to the back of the mat. Turn to face the side of the mat, release the hands to the hips for Prasarita Padatanasana. Inhale, lift up through the heart. Exhale, fold forward. Take the hands to the earth about shoulder width.

Fingers in line with toes if possible. Inhale, come halfway up. And exhale, release into the fold. Legs are strong. Crown of the head on the earth or working its way there.

Little weight into the front of the feet and breathe into the back body. Inhale, come halfway up. Exhale, hands to the hips. Press to the feet, inhale, rise all the way up. Exhale, ground.

Inhale, take the arms out wide. Exhale, hands return to the hips. Grab the inner hip crease with the fingertips. Inhale, lift up front body again. And exhale, fold forward.

Again, crown of the head working its way towards the earth. Doesn't have to touch, just moving in that direction. Five breaths. (breathing deeply) Strong legs, flat back. Inhale, come all the way up.

And exhale, ground. Inhale, reach the arms out. Exhale, clasp the hands behind the back interlacing the fingers. And inhale, lift the front body all the way up through the heart. And exhale, fold forward, Prasarita Padatanasana C.

Let the arms reach up and over. Take the breath into the neck and the shoulders. And breath by breath without forcing, work the hands down towards the earth. Strong legs, inhale all the way back up. And exhale, release hands to the hips.

Inhale, lift up through the heart. And exhale once again, fold forward. This time grab the big toes, the first two fingers and the thumb. Inhale, reaching out through the heart. And exhale, release.

Five breaths. Keep your grip, inhale, come halfway up. Exhale, hands to the hips. Press through the feet. Inhale, rise all the way up and exhale, ground.

With the inhale, step back to the front of the mat, Samastitihi. And exhale, settle here. Inhale, reach the arms out wide. Exhale, take the hands behind the back into reverse prayer or simply hold your wrists to your elbows. Inhale, step the right foot back.

Exhale, pivot towards the right. Then inhale scoop the heart up, get really long through the spine. And exhale, fold over that right leg. Five breaths gazing at the big toe or up towards the navel. Parsvotanasana.

(breathing deeply) Press through the feet, inhale, all the way up. Exhale, pivot back to the left. Again, inhale, lift up through that front body. And exhale, fold over the left leg. Keep the legs strong, send the breath into the left hamstring muscles, extending out and down.

(breathing deeply) Let the inhale draw you all the way back up. And exhale, step back to the front of the mat, Samastitihi. Uttita Hasta Padangustasana, hands to the hips. Root down through that left foot. Steady your gaze.

Draw the right leg up. If possible grab that right big toe with first two fingers and thumb. If not, grab a strap or simply hold on to your shin. Then slowly, keeping the heart open and the shoulders back, extend that right leg out for five breaths. (breathing deeply) For B, inhale, open the right leg out to the right.

Keep the hips balanced if possible. And if you're steady, shift the gaze over that left shoulder, five breaths. Then inhale, draw the leg back to center for C. Exhale, fold forward towards the leg one breath. Inhale, come up.

Keep the leg lifted as you exhale to release. Hands to the hips. Gently point the toes for five, four, three, two, and exhale, release. Good, second side. Ground the right foot.

Bend that left knee. Draw the leg up towards the chest. Again, you can grab the big toe or use a strap or just keep the knee bent. And extend that left leg straight up. Heart rising, left shoulder drawing back.

For five. (breathing deeply) Then inhale, open that left leg out to the left. If you're steady shift the gaze over the right shoulder and breathe for five. (breathing deeply) Inhale, draw it back to center. Exhale, fold forward towards the leg just for that breath.

Inhale, come back up. Exhale, release. Hands to the hips, strong through the core holding five. (breathing deeply) And exhale release, beautiful. Ground the left foot, draw the right foot up into half lotus for Arda Badda Padmotanasana.

If this is your edge, feel free to stay right there. Otherwise reach that right arm behind the back. Find the big toe. Inhale, lengthen and exhale, fold. Left hand down outside the left foot.

And inhale, lengthen it. And exhale, ease back into the fold, five breaths. (breathing deeply) Stay in the fold, inhale, come just halfway up. Exhale here. Press through the foot, inhale, rise all the way up.

And exhale, release. Second side. Hands to the hips, ground through that right foot. Draw the left foot up into half lotus. Again you can simply stay here working with what you've got.

Or wrap the left arm behind, grab the left big toe. Inhale, reach up through the heart and exhale, fold again. Root that right hand outside of the right foot. Inhale, lengthen it and exhale, release. And if you're steady, try to drop that left hip a little bit again balancing through the pelvis.

Standing leg is strong. One more breath. Inhale, come halfway up. Exhale here. And inhale, rise all the way to stand.

Exhale, release. And Samastitihi. Hands to prayer at the heart. Take a breath. And then inhale, reach the arms out and up.

Exhale, fold forward from the hips. Inhale, halfway. Exhale, hop or step back and lower Chaturanga. Inhale, Urdva Mukha. Exhale, back to downward facing dog.

Right at the bottom of that exhale, hop or step forward. And inhale, come straight into Utkatasana, five breaths. Strong through the legs. Lift from the deep low belly. Energy all up and out through the fingertips.

With your next exhale, release into your fold. Inhale, halfway up and exhale, hop or step back. Through the vinyasa. Warrior one, ground that left heel. Step the right foot forward, inhale, rise.

Press the palms together if possible. Drop through the tailbone, lift from the low belly. Five breaths. (breathing deeply) Try to keep the gaze up if possible. As you inhale, lengthen that right leg.

Exhale pivot on the feet to the left for warrior one second side. Deep bend in that left knee. Really tall through the spine, descending through the tailbone. Breathing into it. (breathing deeply) And inhale, open it into warrior two.

Virabhadrasana B left side. Arms are wide, energy out through the fingertips and follow the left fingertips with your gaze. (breathing deeply) Inhale, lengthen the left leg. Exhale, pivot back to the front of the mat. Warrior two second side.

Deep bend in that right knee. Energy out through the fingertips, holding five. (breathing deeply) Take a big inhale. Exhale, hands to the earth. Step back through the vinyasa.

Inhale, lift the heart. Exhale, downward facing dog. And take a breath here. At the bottom of the exhale, soft bend at the knees, hop or step through to sit. Dandasana, seated staff pose.

Move the flesh out from under the sitbones. Really grounding into your seat. Flex the feet, root the hands, tall spine. Soft drop of the chin, gazing at the tip of the nose. Five breaths.

(breathing deeply) Paschimotanasana, inhale, reach the arms up. Exhale, fold forward, grab the big toes with first two fingers and thumb. Inhale, lengthen out through the heart. And exhale, you can stay here working with the straight spine. Or let the back round and let the head fall, five breaths.

(breathing deeply) Keep your grip, inhale, halfway up. Exhale, B, holding the outer edges of the feet. Inhale, lengthen again, reaching through the heart. And exhale, back into the fold. (breathing deeply) Inhale, lengthen halfway.

Paschimotanasana C. Exhale, reach around, try to grab the opposite wrist. Inhale, extend and exhale, fold. (breathing deeply) Keep your grip, inhale, halfway up. Exhale, release.

Cross the ankles, hop or step back through the vinyasa. Bottom of the exhale, bend the knees. Hop or step through to sit, Purvotanasana. Hands back behind the hips. About a foot, fingers pointing forward.

Sliding back a little, press through the hands. Lift the hips, plant the feet. And if it's all right with the neck, drop the head back. Five breaths. (breathing deeply) Exhale, release.

Draw it in, hop or step back through the flow. And again coming through to sit. Arda Badda Padma Paschimotanasana. Root that left sit bone. Draw the right foot up into half lotus.

Reach the right arm back and grab the big toe. Then inhale lengthen. Exhale, take hold of that left foot with the left hand and fold, five breaths. (breathing deeply) Inhale, come halfway up. Exhale, release.

Take a vinyasa or just move straight to the second side. Coming through to sit. Extend that right leg, draw the left foot up half lotus. Reach the left arm back, grab the big toe. Definitely use a strap here if you like.

Inhale, to lengthen. And exhale, fold over that right leg. (breathing deeply) Keep the grip, inhale, halfway up. Exhale, release. Through the vinyasa.

Bottom of the exhale, come through to sit. Tira Mukha Ekapada Paschimotanasana. Ground that left sit bone. Draw the right foot back. Roll the right calf muscle out a little.

Hug the foot in towards the hip as much as possible to keep the thighs parallel. And then inhale reach out for that left foot and exhale, fold forward. Five breaths. (breathing deeply) And with the inhale, come halfway up. Exhale, release.

Hop or step it back through the flow. And again through to sit, second side. Bend that left knee, draw the foot back. Roll the calf muscle out. Try to get equal weight on the sitbones.

Again thighs parallel. And inhale, reach out for that right foot. Lengthen it and exhale, fold. (breathing deeply) Inhale, come on up. Exhale, release.

Hop or step it back and roll through. Come through to sit. Janushirshasana A. Extend that left leg, ground the sitbone. Take the sole of the right foot to that inner left thigh.

Then inhale, lengthen up through the torso. And exhale, fold over that left leg. Five breaths lengthening out through the spine. As much as possible drawing the torso to the left over the extended leg. (breathing deeply) Inhale, come halfway up.

Exhale, release. Hop or step it back and roll through. And come through to sit for second side. Draw the left foot into that inner right thigh. Tall through the spine, big inhale.

And exhale, fold forward. You can clasp the foot, the ankle. Or if you have the length, left hand takes hold of the right wrist. And fold. (breathing deeply) Inhale, come on up.

Exhale, release. Hop or step it back. And through the flow. Come through to sit. Janushirshasana B.

Extend that left leg. Draw the right foot in again. And as much as possible turn the foot out so the sole of the foot is facing up. And then pick up the hips, slide forward and sit down on your right heel. Inhale to lengthen and exhale, fold, easing out and down.

(breathing deeply) Inhale come up. Exhale, release. Again take it back and through. And through to sit. Janushirshasana B, second side.

Draw that left foot in, turn it open a little. Pick the hips up to sit on the heel. Inhale, lengthen it up. And exhale, fold. (breathing deeply) Inhale, halfway.

Exhale, release. And take it back and through. Through to sit for Janushirshasana C. Extend that left leg. Draw the right foot in.

Take the heel of the foot in the left hand. Right arm under the calf. Pull the toes back to plant the ball of the foot right inside of that left thigh. Be mindful of the ankle and the knee here, do what you can. Inhale, reach out for that left foot, lengthen again and exhale, fold, five breaths.

(breathing deeply) Inhale, halfway up. Exhale, release. And through the flow. And through to sit, second side. So draw that left foot in.

Grab the heel with the right hand, pull the toes back. And plant the ball of the left foot right on the earth inside of that right foot. Not the right foot, the right thigh. Ground through both sitbones. Inhale, lengthen, take hold.

And exhale, fold forward. (breathing deeply) Inhale, come halfway up. Exhale, release. And clear it all the way through the vinyasa. Coming through to sit, Marichyasana A.

Extend that left leg. Ground the right foot about a fist distance away from that left thigh. Plant the left fingertips for a little support. Inhale, take the right arm up. And exhale, come inside of the right leg, wrap the right arm around.

And see if you can grab that left wrist. Feel free to use the strap or just rest the hands on the earth. Inhale, extend and exhale, fold. (breathing deeply) Inhale, come up. Exhale, release and again through the flow.

Hop or step forward, Marichyasana A second side. Extend the right leg, bend that right knee. Plant the foot. Inhale, reach the left arm up. Exhale, come inside, down and around.

Try to grab that right wrist with the left hand. Inhale, lengthen and exhale, fold. (breathing deeply) Inhale, halfway. Exhale, release. Take the vinyasa or skip it.

Come through to sit. Marichyasana B. Draw the left foot in to half lotus. Bend the right knee again, plant the foot. Inhale, right arm to the sky.

Exhale, come inside, down and around again finding that left wrist. Inhale, lengthen. Exhale, fold. (breathing deeply) Inhale, come back up. Exhale, release.

Hop or step it back. And again through to sit. Marichyasana B second side. Draw the right foot into half lotus. Bend the left knee, plant the foot.

Inhale, reach the left arm to the sky. Exhale, come down and around, find the right wrist. Inhale, lengthen. And exhale, fold. Five breaths.

(breathing deeply) Inhale up. Exhale, release. Hop or step it back through the flow. And again coming through to sit. Marichyasana C.

Ground through that right foot. Plant the right fingertips behind you for support. Inhale, take the left arm up and then exhale, twist. Hook that left elbow outside of the right knee. Spiral the spine.

Keep it here or if possible, wrap the left arm around. Take the left arm back and find that right wrist. Gaze back, five breaths. (breathing deeply) Inhale, come forward. Exhale, release.

Vinyasa. And again through to sit. Marichyasana C, second side. Left knee bends. Plant that left foot.

Ground the left hand for support. Inhale, reach the right arm up. And exhale, deep twist. Hook the elbow outside of the knee. Stay there, or if possible, wrap that right arm.

Grab the left wrist. And gaze back on the left shoulder. Five breaths. (breathing deeply) Inhale, look forward. Exhale, unwind.

Take a vinyasa. Coming through to sit, Marichyasana D. Bend that left knee. Draw the foot into half lotus. Bend the right knee, plant the right foot.

And just like C, moving into the twist, inhale the left arm up. Exhale, hook the elbow. Feel free to stay there, or if possible, wrap that arm around. Find the bind and gaze back over the right shoulder. Inhale, look forward.

Exhale, release and take it through the vinyasa. And through to sit. Marichyasana D, second side. The right foot comes into half lotus. Bending the left knee, plant that foot.

And then twisting to the left. Hook the elbow, spiral the spine. And if possible, wrap that right arm around and grab the left wrist. Five breaths. (breathing deeply) Inhale, look forward.

Exhale, release and take it through the vinyasa. Bottom of the exhale, we'll come back through to sit. Navasana, boat pose, five cycles. Strong through the core, really tall through the spine. Shoulders down the back.

Then draw the knees in and pick it up. If there's any issue with the low back, you can keep it here. Otherwise extend the legs and extend the arms for five. (breathing deeply) Cross the ankles, pick it up and down. And number two, five.

(breathing deeply) Again, pick it up. Number three. Strong through the center, tall spine, five. Pick it up. Two more, extend for five.

(breathing deeply) And again. Last one, extend, holding five. (breathing deeply) From here, cross the ankles, plant the hands. Hop or step it back through the flow. And exhale back into downward facing dog.

Take a breath here. Mujitpidasana. Bend the knees, hop or step the feet around the hands. And then really crawl the shoulders in and under. Plant the hands, drop the hips.

Pick up the feet and cross the ankles. Feel free to stay here, or if possible, draw the feet through, and release the forehead onto the earth, holding five. (breathing deeply) To come out of it, draw the feet back through, lifting up through the torso. Hug the legs in. Lift from the core, extend the legs out.

And then draw back and through the vinyasa. Take a breath here. And again, hop or step the feet around the hands. And this time, crawl the shoulders in under again. Drop the sitbones all the way onto the earth.

And begin to ease down, extending the arms out and extending the legs out for Kurmasana. Five breaths. (breathing deeply) Supta Kurmasana. Lift it up just enough to walk the feet in. Draw that left shoulder under.

Reach the left arm back. Draw the right shoulder under, reach the right arm back. Clasp the hands if you can. Walk the feet together and drop the head. (breathing deeply) Slowly release the feet.

Inhale, come back up. Release the hands, plant them down. If possible, pick it up again. And then guide it back. Vinyasa or straight back.

From downward facing dog, soft bend in the knees. Hop or step through to sit. And this time draw the legs into full lotus. Take the right arm through that right leg. Really draw it in and under.

And then the left arm comes through left leg. Keep the legs up, draw the hands toward the face. Pausing here for five. (breathing deeply) And then nine breaths to rock around in a full circle. Inhale, come up.

Plant the hands, pick it up. Gazing forward, holding five. (breathing deeply) And release. Taking it through the vinyasa, wash that away. Then back through to sit, then Badda Konasana.

Soles of the feet together, knees open. Thumbs in our arches of the feet, fingers wrap around. Starting with a tall spine, take a big inhale, lengthen. Soft gaze at the tip of the nose for five. (breathing deeply) And then exhale, extend out and down.

Let the back round, let the head fall. Deep breath down into the hips, five. (breathing deeply) Inhale, come all the way up. Exhale, ground. And take it through.

Coming through to sit. Upavishta Konasana, extend the legs out wide. Really strong and engaged through the legs. Inhale, lengthen. And then exhale, folding forward.

If possible, take hold of the outer edges of the feet. Lengthen it a little, inhale, and exhale, melt down. Five breaths. (breathing deeply) Inhale to come up. Grab the big toes and take it up, balancing on the sitbones.

Lift up through the heart, let the shoulders melt down the back. And if you're steady take the gaze to the sky, holding five. (breathing deeply) Exhale, release. Cross the ankles, hop or step it back through the flow. And back.

Coming through to sit. Lie all the way down on the back. Take the legs up and over. And then extend them out wide. Grab the big toes here and hold for five.

(breathing deeply) With the next inhale, we're gonna roll up to balance on the sitbones for just one breath. Big inhale. And with the exhale, landing down. One breath. Inhale, come back up and take it through the vinyasa.

Again, coming all the way through to sit. Lie down on the back. Supta Padangusthasana, keep the left leg extending out. Draw the right knee in towards the chest. Grab the right big toe and extend the right leg straight up to the sky.

Breathing here for five. (breathing deeply) Keep the left hip glued to the earth. Left leg strong and engaged. As you inhale, open that right leg out to the right just as far as it can go without disturbing the balance of the hips. And take the gaze over the left shoulder, five breaths.

(breathing deeply) Inhale, draw it back up. And exhale, reach for the foot with both hands. Draw the chest up, the leg down. Inhale. Exhale, release that right leg.

Second side, draw the left knee in. Grab that left big toe with first two fingers and thumb. Inhale, extend the leg up and breathe. (breathing deeply) Keep the right hip glued to the earth. Inhale, extend the left leg out to the left.

Shift the gaze over the right shoulder and breathing here for five. (breathing deeply) Inhale, draw it back up. Exhale, reach for the foot with both hands. Draw the chest up, the leg in. Inhale.

And exhale, release. So take the vinyasa from here if possible. We'll take Chakrasana, backward somersault. So draw the knees in towards the chest. Have the hands under the shoulders.

Get a little momentum. And shoot it back. And downward facing, and again through to sit. And lie back. Ubaya Padangushtasana.

Legs go all the way up and over. From here, take the big toes. Breathe into that back body. And as you're ready, on an inhale, rock up to balance on the sitbones extending out through the legs. Lifting up through the heart.

Straight through the spine if possible, five. (breathing deeply) Exhale, release through the flow. Again, coming through the sit. Lie all the way back for Urdva Mukha Paschimotanasana. Very similar except you're holding the outer edges of the feet.

So again as you're ready, on an inhale, rock up to balance on the sitbones. And this time as much as possible, draw the chest in towards the legs, holding five. (breathing deeply) And release. Cross the ankles, hops or step it back and through. Coming through to sit.

Setu Bandasana. Lie back. Draw the feet in a little bit, the heels together, toes out. Begin by resting the arms alongside the body and we move mindfully through this, especially with the neck. You're gonna press down into the earth through the feet and lift up through the hips.

Then take the hands just outside and under the shoulders. Press into the earth. Lift the head. If this is enough, stay there. Otherwise, cross the arms over the chest.

Breathing five, four, three, two, and release. Lie back. And from here, we'll move into five backbends. So for the first backbend let's keep it really simple. Planting the feet about hips distance.

Press down through all four corners of the feet. And scoot the tailbone, lifting the hips to the sky. You can keep the arms at rest or interlace the hands underneath the back, crawling the shoulders in and under. Breathing into the heart and the whole front body for five. (breathing deeply) Exhale, gently release.

Take a breath. And feel free to stay with that variation or full Urdva Danurasana. Plant the hands under the shoulders. Press through the hands and the feet. Inhale, rise.

Five breaths. (breathing deeply) With the exhale, draw the chin to the chest. Lower the back of the head, upper, mid, low back to the earth. Pause for a breath. And rise again.

Inhale to come up. Then breathing five. (breathing deeply) With the exhale, release. Rest for a breath. And come on up again.

Inhale. And holding five. (breathing deeply) Exhale, release. Lower it down and take a breath. Last one, plant the hands, press through the feet.

Inhale, rise up. And this time, feel free to stay right where you are, releasing whenever you're ready. Or if you have a practice of rising to stand, step the feet in. Plant through the feet, walk the hands in. And as you're ready, use the inhale to come up.

Exhale, ground here. Take a breath or two. Your choice, you can ease down into Paschimotanasana from here. Or play with the drop back. Strong through the legs, keep lifting through that central channel.

And as you're ready, exhale to go back. Take a breath. And exhale, release. And take a breath here. And then rock yourself all the way out to sit.

Paschimotanasana. Ground through the sitbones, tall through the spine. Inhale. And exhale, fold forward. Take any grip that you prefer.

Inhale, extend through the heart and exhale, fold, 10 breaths. (breathing deeply) And inhale halfway up. Exhale, release and lie all the way back. Take one breath here. Let the body settle and ground.

And preparing for shoulder stand. Sweep the legs up and over into Halasana, Plow. Take the hands to the back. Crawl the shoulders in and under. Really tall through the spine.

And then inhale, extend the legs straight up. Let's hold for 10. (breathing deeply) With the exhale, lower legs back into Halasana. This time clasp the hands behind the back and steady breath for five. (breathing deeply) Karnapidasana.

Bend the knees. And as much as possible draw them in alongside the ears. Five breaths. (breathing deeply) Extend the legs, hands come back to support the back. Inhale, extend the legs back to the sky into shoulder stand.

Exhale, draw the legs into full lotus if possible. And then hold the knees in the palms of the hand for five. (breathing deeply) Hug the legs in towards the chest. Wrap the arms around the legs and hold five. (breathing deeply) From here, gently with the exhale.

Keep the legs in lotus if possible. Roll the spine all the way down. As the legs land, arch the spine. Gaze back, drop the head. Take hold of the feet for Masiyasana.

Gazing back at the third eye, five breaths. (breathing deeply) Keep what you've got. Shifting into Uttanapadasana. Simply unwind the legs. Extend them straight up at an angle.

Let the arms follow that line gazing at the tip of the nose for five. (breathing deeply) Exhale, release. Again, Chakrasana, backward somersault. And coming all the way through, take the vinyasa. Exhale, back.

And then release the knees to the earth in preparation for Shirshasana headstand. Grounding down through the forearms and the elbows, take the crown of the head to the earth. Keep the upper body strong. Inhale, tuck the toes. Exhale, lift the hips and the knees.

Walk the feet in towards the body. And in the inhale, draw the legs up. Let's hold for 20 breaths. (breathing deeply) Legs are engaged and active. Energy out through the balls of the feet.

Shoulder blades drawing up the back, spacious through the neck. 10 more breaths. (breathing deeply) Then slowly, as you exhale, begin to lower the legs just about halfway down. Pause here. And then inhale, come back up.

And exhale, slowly lower the legs all the way back to the earth. Malasana, child's pose. Relaxing down, rest the forehead. Rest the arms alongside the body, five breaths. (breathing deeply) On the inhale, lift to the hands and the knees.

And go through one last vinyasa. Coming all the way through to sit. Padmasana, full lotus if possible. And then reaching the right arm back, maybe finding that left big toe. Reaching the left arm back for the left big toe.

If that full bind isn't available, just take hold of the elbows. Then a big inhale, and exhale fold, five breaths. (breathing deeply) Inhale, come back up. And exhale, Padmasana. Rest the back of the wrists on the knees.

Draw the thumb and the first finger to touch. Tall through the spine. Soft drop of the chin. Gazing at the tip of the nose, or close the eyes for 10 breaths. (breathing deeply) If the eyes are closed, gently let them open.

Plant the hands just outside the hips. Uputihit, pick the whole thing up. Steady the gaze, 10 breaths. (breathing deeply) Release. Take one last vinyasa.

Come all the way through to sit. And lie back for Savasana. Let the entire body relax completely. Let the legs roll open. Let the arms rest alongside the body, palms face the sky.

And let the eyes close. And let the entire body, mind, heart, subtle energetic body relax completely. Give yourself at least five full minutes. If possible, more. And just rest, let it all go.

Very gently returning to your breath. And draw your awareness back. If you have the time and space and you wanna stay in Savasana please feel free. Otherwise, gently on an inhale, extend the arms up and over. Reaching out through the fingers and the toes.

And then exhale, bending the knees, feet to the earth. Gently roll to the right and then guide yourself all the way back up to a comfortable seat. Let the hands rest wherever they're most comfortable. Let the eyes close again. Find a tall spine.

Taking just a moment of mindful stillness here to transition from your practice into the rest of your day. (breathing deeply) Notice how you feel. Notice any shifts in the body, mind, heart, even the energetic body. And sustain that awareness throughout the flow of your day. Drawing the hands to prayer at the heart center, we close the practice together with the sound of om.

Exhale, empty all the breath out. And gently inhale. (humming) Soft inhale. And with your exhale, a gentle bow forward. Namaste.

Thank you all so much for sharing the practice. Have a beautiful day. Namaste.

Comments

1 person likes this.
My body is ready for this now. I modify as necessary. Great opening in the joints for me. Nicely cued. Thank you, marcia
You are most welcome! It's inspiring to hear you feel ready for this. I hope you continue to enjoy, R
1 person likes this.
Thank you, it was very nice practicing with you
Thank you! Have a beautiful day. R
1 person likes this.
I'm inspired. New to asthanga and have been working through the modified series, completed my first full primary series this morning. Thank you Rosemary, you are a wonderful teacher
Thank you so much! And brava- that is no small accomplishment! Be well and many blessings.
1 person likes this.
Thanks Rosemary, great to practice with you!
Thank you!!!
1 person likes this.
Nice to work through Primary with your lovely cueing. It brought me to an awareness of where I sometimes "cut corners" in my own practice of Primary! Thank you.
Thanks, Kate! I totally understand about cutting corners... ; ) Glad to hear having guidance and support helps. Enjoy the practice.
1-10 of 16

You need to be a subscriber to post a comment.

Please Log In or Create an Account to start your free trial.