Because it is essential to have options, I offer to you the Ashtanga Foundation Series. In this abbreviated sequence, we cover the basic shapes of the Primary (and a few Second) Series without getting stuck in some of the improbable poses.
The Ashtanga Foundation Series takes about 45-60 minutes depending on your speed. I personally do this practice if I’m short on time or low on energy.
Watch The Ashtanga Foundation Series
Foundation Poses
Surya Namaskar A 3x
Surya Namaskar B 3x
Padangushtasana
Padahastasana
Trikonasana
Parivritta Trikonasana
Parsvakonasana
Parivritta Parsvakonasana
Prasaritta Padottanasana
Parsvottanasana
Utkatasana
Virabbdrasana A,B
Dandasana
Janu Sirsasana
Marichiasana A, C
Navasana
Baddhakonasana A, B
Upavishtakonasana A, B
Supta Konasana
Supta Padangusthasana
Chakrasana
Shalabasana
Dhanurasana
Urdhva Dhanurasana
Paschimottasana
Sarvangasana
Halasana
Karnapidasana
Matsyasana
Sirsasana
Balasana
Yoga Mudra
Padmasana
Uthpluthi
Savasana
Download The Short Form Cheat Sheet
Download the audio/Video On Spotify
Enjoy
My best advice for success in yoga is to “be consistent before you are heroic.”
By doing a little bit of practice everyday, we get a lot accomplished. And from time to time, you will naturally feel ready to stretch a little farther than before.
Interested in practice? Join us
Traditional Ashtanga Yoga
Monday
07:00 – 08:30am
Mysore (Assisted Self Practice)
Tuesday
07:00 – 08:30am
Mysore (Assisted Self Practice)
wednesday
07:00 – 08:30am
Mysore (Assisted Self Practice)
thursday
07:00 – 08:30am
Mysore (Assisted Self Practice)
friday
07:00 – 08:30am
LED Primary Series
*Studio is open from 06:30 and the Opening Mantra is at 07:00.
*Late Comer? Students are welcome to enter the class until 07:30, but we need to complete practice by 08:30.
*Super Early? Mysore Class is open to students with an established practice to start early. If you would like to start your practice before 7am, please contact Adarsh via What’sApp: 6 44 72 9763
Ashtanga Yoga Groningen 
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