Ashtanga Yoga Groningen

Better than primary series for the modern human?

By now, we must all be aware of the postural struggles faced by modern humans. Even as you read this, you are likely sitting with rounded shoulders and neck. It’s not entirely your fault; the modern world lacks ergonomic design, making it challenging for any of us to find optimal positions.

Many yoga students enter the studio carrying the remnants of poor postural habits. Typically, their hip flexors, chest, back, and hamstrings are tight. While practicing the Ashtanga Primary Series can alleviate many of these issues, I believe that many students would benefit more from spending time in backward bending postures.

It’s important to acknowledge that the Primary Series is more than just a series of muscular stretches. I argue that this series is quite beneficial for modern humans due to its emphasis on calming forward bends, detoxifying twists, and realigning poses for the hips and shoulders.

However, I’m cautious about overemphasizing forward bending postures for students who are already rounded forward.

Enter the Second Series. When adapted for new students, I find the Intermediate postures to be particularly helpful in addressing the complaints prevalent in today’s society. As an antidote to the “contracted nature” of the modern world, many Second Series postures strengthen the back and help correct some of the postural patterns associated with poor posture.

For some students, this form of the Second Series may seem highly modified, but I believe we can capture the essence of the sequence without dilution or loss. For example, about halfway through the sequence, we encounter a series of Leg-Behind-The-Head Poses. While I acknowledge that these poses may not be accessible (or even recommended) for many of us, there are numerous adaptations of the final pose that prove useful in creating more space in the hips and lower back.

Practically speaking, I introduce students to the Second Series because the hip extension and shoulder opening it offers are precisely what we need to counteract the stresses of modern life.

On a mental/emotional level, I also encourage Ashtanga teachers to introduce their students to the Second Series. While the forward bending of the Primary Series is considered “calming,” it can also evoke feelings of “being down.” In contrast, the Intermediate Series is considered “energizing” and often uplifts one’s mood—a welcome benefit for us all.

I view the First and Second Series as two sides of the same coin. Though strict standards sometimes prevent students from starting the Second Series, I find the intermediate postures to be highly complementary to the primary series.