Uttanasana (Intensity)- Exhale- Gaze at the tip of the Nose (Rechaka/Nasagra Drishti) Ardha Uttanasana (Half Intensity)- Inhale-Gaze between Eyebrows (Puraka/Broomadhya Drishti) Adho Mukha Svanasana (Downward-Facing Dog) Exhale and Stay for Five Breaths- Gaze at Navel (Rechaka/Nabi Chakra Drishti) Urdhva Mukha Svanasana (Upward Facing Dog)- Inhale- Gaze between Eyebrows (Puraka/Broomadhya Drishti) Chaturanga Dandasana (Four-Limbed Staff)- Exhale- Gaze at the tip of the Nose (Rechaka/Nasagra) Ardha Uttanasana (Half Intensity)- Inhale- Gaze between Eyebrows (Puraka/Broomadhya Drishti) Uttanasana (Intense)- Exhale- Gaze at the tip of the Nose (Rechaka/Nasagra Drishti) Tadasana (Mountain) Inhale- Gaze at Thumbs (Puraka/Hastagrai Drishti) Samasthiti (Same Stance) Exhale - Gaze at the tip of the Nose (Rechaka/Nasagra Drishti) Practice the opening and closing mantras in the primary series with Sofia. Opening mantra in primary series sequence In the following series, we start integrating new postures in the system that you're now familiar with. The series is first learned, and this is when you start to get familiar with the Vinyasa system and develop a practice. You might think it will be the easiest, but it is the most difficult of the six. The primary series is the first and base for all following sequences. This is the sequence of the Ashtanga as taught by Pattabhi Jois. The benefit of the Ashtanga yoga primary series is that it is supposed to purify and heal the body. Yoga Chikitsa (योग चिकित्सा, Yoga Cikitsā) is the Sanskrit (संक्सृत्, Saṁksr̥t) name for the primary series sequence and it can be translated as Yoga Therapy.
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