HomeAshtanga seated sequence
The seated poses of the Primary Series, from Dandasana to Setu Bandhasana. The order awaits subject review against the lineage.
In order
- 1DandasanaStaff pose
- 2Paschimottanasana ASeated forward fold A
- 3Paschimottanasana BSeated forward fold B
- 4Paschimottanasana CSeated forward fold C
- 5PurvottanasanaUpward plank
- 6Ardha Baddha Padma PaschimottanasanaHalf-bound lotus seated forward fold
- 7Triang Mukhaikapada PaschimottanasanaThree-limbed forward fold
- 8Janu Sirsasana AHead-to-knee pose A
- 9Janu Sirsasana BHead-to-knee pose B
- 10Janu Sirsasana CHead-to-knee pose C
- 11Marichyasana AMarichi's pose A
- 12Marichyasana BMarichi's pose B
- 13Marichyasana CMarichi's pose C
- 14Marichyasana DMarichi's pose D
- 15NavasanaBoat pose
- 16BhujapidasanaShoulder-pressing pose
- 17KurmasanaTortoise pose
- 18Supta KurmasanaSleeping tortoise pose
- 19Garbha PindasanaEmbryo in the womb pose
- 20KukkutasanaRooster pose
- 21Baddha Konasana ABound angle pose A
- 22Baddha Konasana BBound angle pose B
- 23Upavistha Konasana ASeated wide-angle pose A
- 24Upavistha Konasana BSeated wide-angle pose B
- 25Supta KonasanaReclining angle pose
- 26Supta Padangusthasana AReclining hand-to-big-toe pose A
- 27Supta Padangusthasana BReclining hand-to-big-toe pose B
- 28Supta Padangusthasana CReclining hand-to-big-toe pose C
- 29Ubhaya PadangusthasanaBoth big toes pose
- 30Urdhva Mukha PaschimottanasanaUpward-facing forward fold
- 31Setu BandhasanaBridge pose (Ashtanga form)