The primary series of Ashtanga Yoga, also known as Yoga Chikitsa, is a specific sequence of postures designed to detoxify and align the body. It is the foundational sequence of the Ashtanga Vinyasa Yoga system. However, please note that schedules and practices may vary from one yoga studio or teacher to another.
The primary series consists of several sequences of yoga postures, each flowing into the next with synchronized breath (vinyasa). It is recommended to practice this series under the guidance of a qualified yoga instructor, especially if you are a beginner. Here’s a general idea of what you can expect:
- Sun Salutations A and B (Surya Namaskara A and B): Warm-up sequences that involve a combination of postures flowing with the breath to build heat and flexibility.
- Standing Sequence: A series of standing postures that work on strength, balance, and alignment.
- Seated Sequence: A sequence of seated postures that focus on forward bends, twists, and hip openers.
- Finishing Sequence: This includes backbends, inversions, and a closing sequence to cool down and relax the body and mind.
The primary series can take around 90 minutes to 2 hours to complete, depending on your pace and the number of breaths held in each posture. As you progress in your practice, you will gradually memorize the sequence and flow more smoothly.
Always remember to listen to your body and modify the practice according to your abilities and limitations. If you’re new to yoga or have any health concerns, it’s essential to consult with a healthcare professional before starting a yoga practice.
Please consult a certified yoga instructor for personalized guidance and to ensure you are practicing safely and effectively.
Also let’s focus on general yoga schedule with a sample weekly schedule for practicing yoga. Remember that this is just a general guideline, and you can adjust it based on your own preferences, availability, and fitness level. As a beginner, it’s a good idea to start with a few sessions per week and gradually increase the frequency as you become more comfortable.
Weekly Yoga Schedule:
Day 1:
- Morning: 20-30 minutes of gentle yoga and stretching to wake up your body and mind.
- Evening: 45-60 minutes of Hatha Yoga or a beginner-level Vinyasa Flow class focusing on fundamental postures and alignment.
Day 2:
- Morning: 20-30 minutes of Sun Salutations A and B to build heat and flexibility.
- Evening: 30-45 minutes of Restorative Yoga or Yin Yoga to relax and release tension.
Day 3:
- Morning: 20-30 minutes of Pranayama (breathwork) and meditation for mental clarity and relaxation.
- Evening: 60 minutes of a guided online yoga class or a pre-recorded class that aligns with your skill level and interests.
Day 4:
- Morning: 20-30 minutes of yoga for strength, such as Power Yoga or Ashtanga Yoga.
- Evening: 30-45 minutes of yoga for flexibility, focusing on deep stretches and poses like hip openers and backbends.
Day 5:
- Morning: 20-30 minutes of gentle yoga and meditation to start the day with a calm and centered mindset.
- Evening: 60 minutes of a different style of yoga that you haven’t tried before, like Kundalini Yoga or Iyengar Yoga.
Day 6:
- Morning: 20-30 minutes of restorative or yin yoga to relax and recharge.
- Afternoon or Evening: Attend a group yoga class at a local studio to enjoy the energy and support of a community.
Day 7:
- Rest day: Take a break from formal yoga practice. You can still do some light stretching or meditation if you like, but focus on rest and self-care.
Remember that yoga is not just about physical postures but also about mindfulness and self-awareness. Incorporate meditation, breathwork, and self-reflection throughout your practice to experience the full benefits of yoga.
Additionally, always listen to your body and modify the practice as needed. If you’re uncertain about any poses or sequences, seek guidance from a certified yoga instructor to ensure you’re practicing safely and effectively. Enjoy your yoga journey!
