ASHTANGA YOGA PRIMARY SERIES

Ashtanga Yoga Primary Series: The Traditional Sanskrit Vinyasa Count

The Sanskrit count in Ashtanga Yoga isn’t just a formality—it’s the heart of the practice. It teaches us rhythm, breath awareness, and presence. Learning the vinyasa count is more than memorizing numbers or choreography; it’s a gateway into the deeper intelligence of this system.

As a Level II Authorized teacher in the lineage of Pattabhi Jois and Sharath Jois, I’ve practiced and taught this method for many years. This post is a resource I wish I had when I first started internalizing the count—clear, accessible, and rooted in tradition.

The Primary Series (Yoga Chikitsa, or “Yoga Therapy”) follows a specific sequence of postures linked by vinyasa. Each movement has a corresponding breath and Sanskrit count. This isn’t just for led classes—it’s a vital tool for all students of Ashtanga yoga, whether you’re:

Transitioning into Mysore-style practice
Deepening your home practice
Preparing to teach or assist others
Trying to understand the logic behind the flow

When you know the count, you begin to feel the architecture of the practice. Your breath takes the lead, your mind gets quieter, and your practice becomes more meditative—less about effort and more about integration.

This guide includes:

The traditional Sanskrit count for every posture in the Primary Series
Detailed breath-by-breath instructions for each movement
Notes on vinyasa krama (how related postures are grouped and counted)
A format that mirrors what you’ll hear in a traditional counted class

You can use this page to refine your awareness, memorize the transitions, or simply orient yourself if you’ve ever felt lost between postures. Whether you're doing just Sun Salutations or the full seated sequence, the vinyasa count keeps you tethered to breath and presence.

And yes—while there are a few accepted versions of the count, this list reflects what I learned directly from Sharath Jois in Mysore. It’s accurate to that lineage, but ultimately, it’s here to serve your relationship with the practice—not to impose dogma.

Think of this as your study companion. Let the count guide you into steadiness, so the deeper benefits of Ashtanga yoga can emerge.

Sun Salutations

SŪRYA NAMASKĀRA A (Sun Salutation A – 9 movements) x5

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, raise arms overhead, palms touch
2	DVE	Exhale, fold forward, hands to floor
3	TRINI	Inhale, lift head, look forward
4	CATVARI	Exhale, jump or step back, Chaturanga Dandasana
5	PANCA	Inhale, Upward-Facing Dog
6	ṢAṬ	Exhale, Downward-Facing Dog
Hold for 5 breaths
7	SAPTA	Inhale, jump or step forward, lift head
8	ASTAU	Exhale, fold forward
9	NAVA	Inhale, rise to standing, arms overhead
Exhale, return to Samasthiti

SŪRYA NAMASKĀRA B (Sun Salutation B – 17 movements) x3

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, bend knees, raise arms (Utkatasana)
2	DVE	Exhale, fold forward
3	TRINI	Inhale, lift head
4	CATVARI	Exhale, jump or step back, Chaturanga Dandasana
5	PANCA	Inhale, Upward-Facing Dog
6	ṢAṬ	Exhale, Downward-Facing Dog
7	SAPTA	Inhale, step right foot forward, arms up (Virabhadrasana A)
8	ASTAU	Exhale, hands down, jump back, Chaturanga
9	NAVA	Inhale, Upward-Facing Dog
10	DAŚA	Exhale, Downward-Facing Dog
11	EKĀDAŚA	Inhale, step left foot forward, arms up (Virabhadrasana A)
12	DVĀDAŚA	Exhale, hands down, jump back, Chaturanga
13	TRAYODAŚA	Inhale, Upward-Facing Dog
14	CATURDAŚA	Exhale, Downward-Facing Dog
Hold for 5 breaths
15	PAÑCADAŚA	Inhale, jump or step forward, lift head
16	ṢOḌAŚA	Exhale, fold forward
17	SAPTADAŚA	Inhale, return to Utkatasana
Exhale, return to Samasthiti

Want to Refine Your Sanskrit Pronunciation?

If you’d like to work on the pronunciation of the postures in the Primary Series, this video is a helpful tool to follow along with the correct vinyasa count and Sanskrit names.

Watch below to practice with clarity and confidence.

Standing Sequence

PADANGUSTHASANA (Big Toe Pose – 3 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, separate feet, grab big toes, look up
2	DVE	Exhale, fold forward (5x breaths)
3	TRINI	Inhale, look up, lengthen

PADAHASTASANA (Hand-to-Foot Pose – 3 movements)

English Count	Sanskrit Count	English Instruction
2	DVE	Exhale, hands under feet, fold forward (5x breaths)
3	TRINI	Inhale, look up, lengthen
4	CATVARI	Inhale, look up, lengthen
Exhale, Samasthiti

UTTHITA TRIKONASANA (Triangle A – 5 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, step right foot out, arms wide
2	DVE	Exhale, reach right hand to foot (5x breaths)
3	TRINI	Inhale, come up
4	CATVARI	Exhale, turn left side, reach down (5x breaths)
5	PANCA	Inhale, come up

PARIVṚTTA TRIKOṆĀSANA (Revolved Triangle – 5 movements)

English Count	Sanskrit Count	English Instruction
2	DVE	Exhale, reverse your feet, square hips, left hand to outer right foot, right arm up (5x breaths)
3	TRINI	Inhale, rise halfway up
4	CATVARI	Exhale, reverse your feet, square hips, right hand to outer left foot, left arm up (5x breaths)
5	PANCA	Inhale, return to standing with arms open
-	-	Exhale, Samasthiti

UTTHITA PĀRŚVAKOṆĀSANA A (Extended Side Angle A – 5 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, open to right, arms out
2	DVE	Exhale, right foot to right, bend right knee, right hand to outer right leg, or on right thigh; left arm reaches overhead (5x breaths)
3	TRINI	Inhale, come up
4	CATVARI	Exhale, turn left foot to left, bend left knee, left hand to outer left leg, or on left thigh, right arm reaches overhead (5x breaths)
5	PANCA	Inhale, come up

UTTHITA PĀRSVAKOṆĀSANA B (Extended Side Angle B – 5 movements)

English Count	Sanskrit Count	English Instruction
2	DVE	Exhale, twist right, bend right knee, left arm over bent right knee, hand down or palms together (5x breaths)
3	TRINI	Inhale, come up
4	CATVARI	Exhale, twist left, bend left knee, right arm over bent left knee, hand down or palms together (5x breaths)
5	PANCA	Inhale, come up
-	-	Exhale, Samasthiti

PRASĀRITA PADOTTĀNĀSANA A (Wide-Leg Forward Fold A – 5 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, feet wide, hands to waist
2	DVE	Exhale, fold forward, hands on mat
-	-	Inhale, look up, lengthen
3	TRINI	Exhale, fold deeper (5x breaths)
4	CATVARI	Inhale, look up, lengthen
-	-	Exhale
5	PANCA	Inhale, come up
-	-	Exhale

PRASĀRITA PADOTTĀNĀSANA B (Wide-Leg Forward Fold B – 4 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, arms out
2	DVE	Exhale, hands to waist, gaze forward
3	TRINI	Inhale, look up
4	CATVARI	Exhale, fold forward (5x breaths)
-	-	Exhale

PRASĀRITA PADOTTĀNĀSANA C (Wide-Leg Forward Fold C – 4 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, arms out
2	DVE	Exhale, interlace hands behind back
-	-	Inhale, look up
3	TRINI	Exhale, fold forward (5x breaths)
4	CATVARI	Inhale, come up
-	-	Exhale

PRASĀRITA PADOTTĀNĀSANA D (Wide-Leg Forward Fold D – 5 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, hands at waist, look up
2	DVE	Exhale, fold forward, hold big toes
-	-	Inhale, look up
3	TRINI	Exhale, fold forward (5x breaths)
4	CATVARI	Inhale, look up, lengthen
-	-	Exhale
5	PANCA	Inhale, come up
-	-	Exhale, Samasthiti

PĀRSVOTTĀNĀSANA (Intense Side Stretch – 5 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, turn to the right, square hips, hands in prayer behind back
2	DVE	Exhale, fold forward (5x breaths)
3	TRINI	Inhale, come up
4	CATVARI	Exhale, reverse feet, square hips, fold forward (5x breaths)
5	PANCA	Inhale, come up
-	-	Exhale, Samasthiti

UTTHITA HASTA PADĀṄGUṢṬHĀSANA (Extended Hand-to-Big-Toe – 14 movements total)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, right leg up, hold big toe
2	DVE	Exhale, fold forward (5x breaths)
3	TRINI	Inhale, come up
4	CATVARI	Exhale, open leg to right, gaze left (5x breaths)
5	PANCA	Inhale, bring leg forward
6	SAT	Exhale, fold
7	SAPTA	Inhale, come up, hands to waist (5x breaths)
Exhale, Samasthiti
8	ASTAU	Inhale, left leg up, hold big toe
9	NAVA	Exhale, fold forward (5x breaths)
10	DASA	Inhale, come up
11	EKĀDASA	Exhale, open leg to left, gaze right (5x breaths)
12	DUVĀDASA	Inhale, bring leg forward
13	TRAYODASA	Exhale, fold forward
14	CATURDASA	Inhale, come up, hands to waist (5x breaths)
Exhale, Samasthiti

UTKATĀSANA (Chair Pose – 11 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, arms up
2	DVE	Exhale, fold forward
3	TRINI	Inhale, lengthen spine
4	CATVARI	Exhale, jump back, Chaturanga
5	PANCA	Inhale, Upward-Facing Dog
6	SAT	Exhale, Downward-Facing Dog
7	SAPTA	Inhale, jump forward, bend your knees, arms up (5x breaths)
8	ASTAU	Inhale, up
9	NAVA	Exhale, jump back, Chaturanga
10	DASA	Inhale, Upward-Facing Dog
11	EKĀDASA	Exhale, Downward-Facing Dog

VĪRABHADRĀSANA A & B (Warrior Sequence – 14 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, step right foot forward, arms up Virabhadrasana A (5x breaths)
8	ASTAU	Exhale, left side Virabhadrasana A (5x breaths)
9	NAVA	Inhale, right side Virabhadrasana B (5x breaths)
10	DASA	Exhale, left side Virabhadrasana B (5x breaths)
11	EKĀDASA	Inhale, up
12	DUVĀDASA	Exhale, hands down, jump back, Chaturanga
13	TRAYODASA	Inhale, Upward-Facing Dog
14	CATURDASA	Exhale, Downward-Facing Dog

DAṆḌĀSANA & PAŚCIMOTTĀNĀSANA A (Staff + Forward Fold A – 14 movements total)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through Dandasana
-	-	Exhale, chin to chest (5x breaths)
8	ASTAU	Inhale, grab big toes (A), look up
9	NAVA	Exhale, fold (5x breaths)
10	DASA	Inhale, look up, lengthen
-	-	Exhale (5x breaths)
11	EKĀDASA	Inhale, lift up
12	DUADASA	Exhale, jump back, Chaturanga
13	TRAYODASA	Inhale, Upward-Facing Dog
14	CATURDASA	Exhale, Downward-Facing Dog

PURVOTTĀNĀSANA (Reverse Plank – 13 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through
-	-	Exhale, hands to floor behind hips
8	ASTAU	Inhale, lift hips up (5x breaths)
9	NAVA	Exhale, lower down
10	DASA	Inhale, lift up
11	EKĀDASA	Exhale, jump back, Chaturanga
12	DUVĀDASA	Inhale, Upward-Facing Dog
13	TRAYODASA	Exhale, Downward-Facing Dog

ARDHA BADDHA PADMA PAŚCIMOTTĀNĀSANA (Half Bound Lotus Forward – 20 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through with right foot bound
8	ASTAU	Exhale, fold forward (5x breaths)
9	NAVA	Inhale, look up
-	-	Exhale
10	DASA	Inhale, lift up
11	EKĀDASA	Exhale, jump back, Chaturanga
12	DUADASA	Inhale, Upward-Facing Dog
13	TRAYODASA	Exhale, Downward-Facing Dog
14	CATURDASA	Inhale, jump through, left side
15	PANCADASA	Exhale, fold forward (5x breaths)
16	SODASA	Inhale, look up
-	-	Exhale
17	SAPTADASA	Inhale, lift up
18	ASTAUDASA	Exhale, jump back, Chaturanga
19	EKUNAVIMŠATIḤ	Inhale, Upward-Facing Dog
20	VIMSATIH	Exhale, Downward-Facing Dog

TRIAṄGA MUKHA ĒKA PĀDA PAŚCIMOTTĀNĀSANA (Three-Limb Forward Bend – 20 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, Jump through, right leg bent back
8	ASTAU	Exhale, Fold (5x breaths)
9	NAVA	Inhale, look up
-	-	Exhale
10	DASA	Inhale, lift up
11	EKĀDASA	Exhale, jump back, Chaturanga
12	DUADASA	Inhale, Upward Facing Dog
13	TRAYODASA	Exhale, Downward Facing Dog
14	CATURDASA	Inhale, jump through, left leg bent back
15	PANCADASA	Exhale, fold (5x breaths)
16	SODASA	Inhale, look up
-	-	Exhale
17	SAPTADASA	Inhale, lift up
18	ASTAUDASA	Exhale, jump back, Chaturanga
19	EKUNAVIMŠATIḤ	Inhale, Upward-Facing Dog
20	VIMSATIH	Exhale, Downward-Facing Dog

JĀNU ŚĪRṢĀSANA A (Head‑to‑Knee A – 20 movements per side)

English Count	Sanskrit	English Instruction
7	SAPTA	Inhale, jump through, right foot in
8	ASTAU	Exhale, fold forward (5x breaths)
9	NAVA	Inhale, look up
-	-	Exhale
10	DASA	Inhale, lift up
11	EKĀDASA	Exhale, jump back to Chaturanga
12	DUADASA	Inhale, Upward‑Facing Dog
13	TRAYODASA	Exhale, Downward‑Facing Dog
14	CATURDASA	Inhale, Jump through, left foot in
15	PANCADASA	Exhale, fold (5x breaths)
16	SODASA	Inhale, look up
-	-	Exhale
17	SAPTADASA	Inhale, lift up
18	ASTAUDASA	Exhale, jump back, Chaturanga
19	EKUNAVIMŠATIḤ	Inhale, Upward-Facing Dog
20	VIMŠATIḤ	Exhale, Downward-Facing Dog

JĀNU ŚĪRṢĀSANA B (Head‑to‑Heel B – 20 movements per side)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through, right heel under perineum
8	ASTAU	Exhale, fold forward (5x breaths)
9	NAVA	Inhale, look up
-	-	Exhale
10	DASA	Inhale, lift up
11	EKĀDASA	Exhale, jump back to Chaturanga
12	DUADASA	Inhale, Upward‑Facing Dog
13	TRAYODASA	Exhale, Downward‑Facing Dog
14	CATURDASA	Inhale, Jump through, left heel under perineum
15	PANCADASA	Exhale, fold (5x breaths)
16	SODASA	Inhale, look up
-	-	Exhale
17	SAPTADASA	Inhale, lift up
18	ASTAUDASA	Exhale, jump back, Chaturanga
19	EKUNAVIMŠATIḤ	Inhale, Upward-Facing Dog
20	VIMŠATIḤ	Exhale, Downward-Facing Dog

JĀNU ŚĪRṢĀSANA C (Head‑to‑Toe C – 20 movements per side)

English Count	Sanskrit	English Instruction
7	SAPTA	Inhale, jump through, right foot in
8	ASTAU	Exhale, fold forward (5x breaths)
9	NAVA	Inhale, look up
-	-	Exhale
10	DASA	Inhale, lift up
11	EKĀDASA	Exhale, jump back to Chaturanga
12	DUVĀDASA	Inhale, Upward‑Facing Dog
13	TRAYODASA	Exhale, Downward‑Facing Dog
14	CATURDASA	Inhale, Jump through, left foot in
15	-	Exhale, fold (5x breaths)
16	SODASA	Inhale, look up
-	-	Exhale
17	SAPTADASA	Inhale, lift up
18	ASTAUDASA	Exhale, jump back, Chaturanga
19	EKUNAVIMŠATIḤ	Inhale, Upward-Facing Dog
20	VIMSATIH	Exhale, Downward-Facing Dog

MARĪCHYĀSANA A (Marichi A – 20 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through, right knee up, bind
8	ASTAU	Exhale, fold forward (5x breaths)
9	NAVA	Inhale, look up
-	-	Exhale
10	DASA	Inhale, lift up
11	EKĀDASA	Exhale, jump back to Chaturanga
12	DUADASA	Inhale, Upward-Facing Dog
13	TRAYODASA	Exhale, Downward-Facing Dog
14	CATURDASA	Inhale, jump through, left knee up, bind
15	PANCADASA	Exhale, fold (5x breaths)
16	SODASA	Inhale, look up
-	-	Exhale
17	SAPTADASA	Inhale, lift up
18	ASTAUDASA	Exhale, jump back, Chaturanga
19	EKUNAVIMŠATIḤ	Inhale, Upward-Facing Dog
20	VIMŠATIḤ	Exhale, Downward-Facing Dog

MARĪCHYĀSANA B (Marichi B – 20 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through, left foot half lotus, right knee up, bind
8	ASTAU	Exhale, fold forward (5x breaths)
9	NAVA	Inhale, look up
-	-	Exhale
10	DASA	Inhale, lift up
11	EKĀDASA	Exhale, jump back to Chaturanga
12	DUADASA	Inhale, Upward-Facing Dog
13	TRAYODASA	Exhale, Downward-Facing Dog
14	CATURDASA	Inhale, jump through, right foot half lotus, left knee up, bind
15	PANCADASA	Exhale, fold (5x breaths)
16	SODASA	Inhale, look up
-	-	Exhale
17	SAPTADASA	Inhale, lift up
18	ASTAUDASA	Exhale, jump back, Chaturanga
19	EKUNAVIMŠATIḤ	Inhale, Upward-Facing Dog
20	VIMŠATIḤ	Exhale, Downward-Facing Dog

MARĪCHYĀSANA C (Marichi C – 16 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through, twist right, bind
-	-	Exhale, hold twist (5x breaths)
8	ASTAU	Inhale, lift up
9	NAVA	Exhale, jump back
10	DASA	Inhale, Upward-Facing Dog
11	EKĀDASA	Exhale, Downward-Facing Dog
12	DUVĀDASA	Inhale, jump through, twist left, bind (5x breaths)
13	TRAYODASA	Inhale, lift up
14	CATURDASA	Exhale, jump back, Chanturanga
15	PANCADASA	Inhale, Upward-Facing Dog
16	SODASA	Exhale, Downward-Facing Dog

MARĪCHYĀSANA D (Marichi D – 16 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through, left foot in lotus, bind left arm, twist right
Exhale, hold twist (5x breaths)
8	ASTAU	Inhale, lift up
9	NAVA	Exhale, jump back
10	DASA	Inhale, Upward-Facing Dog
11	EKĀDASA	Exhale, Downward-Facing Dog
12	DUVĀDASA	Inhale, jump through, right foot in lotus, bind right arm, twist left (5x breaths)
13	TRAYODASA	Inhale, lift up
14	CATURDASA	Exhale, jump back, Chanturanga
15	PANCADASA	Inhale, Upward-Facing Dog
16	SODASA	Exhale, Downward-Facing Dog

NĀVĀSANA (Boat Pose – 11 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through, lift legs, arms forward
8	ASTAU	Inhale, cross legs, lift up
Repeat Sapta-Ashtau 5x
9	NAVA	Exhale, jump back, Chaturanga
10	DASA	Inhale, Upward-Facing Dog
11	EKĀDASA	Exhale, Downward-Facing Dog

BHUJAPĪḌĀSANA (Shoulder Pressing Pose – 13 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through, feet around arms
8	ASTAU	Exhale, lower chin towards floor (5x breaths)
9	NAVA	Inhale, un-cross ankles, lift
Exhale, Bakāsana (optional)
10	DASA	Inhale, lift up from Bakāsana
11	EKĀDASA	Exhale, jump back to Chaturanga
12	DUVĀDASA	Inhale, Upward-Facing Dog
13	TRAYODASA	Exhale, Downward-Facing Dog

KŪRMĀSANA & SUPTA KŪRMĀSANA (Tortoise & Sleeping Tortoise – 14 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through to Kūrmāsana
8	ASTAU	Exhale, extend arms and legs - Kūrmāsana (5x breaths)
9	NAVA	Cross legs behind back - Supta Kūrmāsana (5x breaths)
10	DASA	Inhale, lift up with both legs behind the head and look up
-	-	Exhale, Bakasana
11	EKĀDASA	Inhale, lift up
12	DUVĀDASA	Exhale, jump back, Chaturanga
13	TRAYODASA	Inhale, Upward-Facing Dog
14	CATURDASA	Exhale, Downward-Facing Dog

GARBHA PIṆḌĀSANA (Embryo in Womb Pose – 13 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through, straight legs
8	ASTAU	Exhale, take lotus, arms through lotus, hold face with hands (5x breaths)
Inhale
9	NAVA	Exhale, roll in a circle - inhale up, exhale down (5x)

KUKKŪṬĀSANA (Rooster Pose – 13 movements continuation from Garbha)

English Count	Sanskrit Count	English Instruction
9	NAVA	Inhale, lift up into Kukkutasana (5x breaths)
-	-	Exhale, down, release arms
10	DASA	Inhale, lift up
11	EKĀDASA	Exhale, jump back to Chaturanga
12	DUVĀDASA	Inhale, Upward-Facing Dog
13	TRAYODASA	Exhale, Downward-Facing Dog

BADDHA KOṆĀSANA (Bound Angle Pose – 13 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through, soles of feet together
8	ASTAU	Exhale, fold forward - variation A (5x breaths)
9	NAVA	Inhale, come up
10	DASA	Exhale, fold with head down - variation B (5x breaths)
11	EKĀDASA	Inhale, come up
Exhale
12	DUVĀDASA	Inhale, lift up
13	TRAYODASA	Exhale, jump back, Chaturanga
14	CATURDASA	Inhale, Upward-Facing Dog
15	PANCADASA	Exhale, Downward-Facing Dog

UPAVIṢṬHA KOṆĀSANA (Seated Angle Pose – 14 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through, legs wide, hold feet
8	ASTAU	Exhale, fold forward (5x breaths)
-	-	Inhale, lift chest, look up (5x breaths)
9	NAVA	Exhale
-	-	Inhale, lift up into balance, look up
10	DASA	Exhale
11	EKĀDASA	Inhale, lift up
12	DUVĀDASA	Exhale, jump back, Chaturanga
13	TRAYODASA	Inhale, Upward-Facing Dog
14	CATURDASA	Exhale, Downward-Facing Dog

SUPTA KOṆĀSANA (Reclining Angle Pose – 14 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through
Exhale, lie down
8	ASTAU	Inhale, legs up, grab big toes (5x breaths)
9	NAVA	Inhale, roll up
Exhale, down
10	DASA	Inhale, look up
Exhale
11	EKĀDASA	Inhale, lift up
12	DUVĀDASA	Exhale, jump back, Chaturanga
13	TRAYODASA	Inhale, Upward-Facing Dog
14	CATURDASA	Exhale, Downward-Facing Dog

SUPTA PĀDĀṄGUṢṬHĀSANA (Reclining Hand-to-Big-Toe – 26 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through
Exhale, lie down
8	ASTAU	Inhale, right leg up, take toe
9	NAVA	Exhale, fold (5x breaths)
10	DASA	Inhale, head down
11	EKĀDASA	Exhale, externally rotate right leg to the side, look left (5x breaths)
12	DUVĀDASA	Inhale, leg to the front
13	TRAYODASA	Exhale, fold
14	CATURDASA	Inhale, head down only
15	ṢOḌAŚA	Exhale, leg down
16	ṢOḌAŚA	Inhale, left leg up, hold toe
17	SAPTADASA	Exhale, fold (5x breaths)
18	ASTĀDASA	Inhale, head down
19	EKUNAVIṂŚATIḤ	Exhale, externally rotate left leg to the side, look right (5x breaths)
20	VIṂŚATIḤ	Inhale, leg to the front
21	EKAVIṂŚATIḤ	Exhale, fold
22	DUVĀVIṂŚATIḤ	Inhale, head down
23	TRAYOVIṂŚATIḤ	Exhale, leg down
24	CATURVIṂŚATIḤ	Inhale, Chakrasana
Exhale, jump back to Chaturanga
25	PAÑCAVIṂŚATIḤ	Inhale, Upward-Facing Dog
26	ṢAṬVIṂŚATIḤ	Exhale, Downward-Facing Dog

UBHAYA PĀDĀṄGUṢṬHĀSANA (Both Big Toes Pose – 13 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through
Exhale, lie down
8	ASTAU	Inhale, legs up
Exhale, take toes
9	NAVA	Inhale, roll up, look up
Exhale, down
10	DASA	Inhale, lift up
11	EKĀDASA	Exhale, jump back, Chaturanga
12	DUVĀDASA	Inhale, Upward-Facing Dog
13	TRAYODASA	Exhale, Downward-Facing Dog

URDHVA MUKHA PAŚCIMOTTĀNĀSANA (Upward-Facing Intense Stretch – 14 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through
-	-	Exhale, lie down
8	ASTAU	Inhale, lift legs
-	-	Exhale, take feet
9	NAVA	Inhale, roll up, balance with straight arms
10	DASA	Exhale, fold head toward thigh (5x breaths)
11	EKĀDASA	Inhale, head up, straight arms
12	DUVĀDASA	Exhale, jump back, Chaturanga
13	TRAYODASA	Inhale, Upward-Facing Dog
14	CATURDASA	Exhale, Downward-Facing Dog

SETU BANDHĀSANA (Bridge Pose – 8 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through
-	-	Exhale, lie down
8	ASTAU	Inhale, prepare for Setu Bandhasana
9	NAVA	Exhale, press up into Setu Bandhasana
10	DASA	Exhale, lower down
11	EKĀDASA	Inhale, Chakrasana
-	-	Exhale, Chaturanga
12	DUVĀDASA	Inhale, Upward-Facing Dog
13	TRAYODASA	Exhale, Downward-Facing Dog

URDHVA DHANURĀSANA (Upward Bow/Wheel Pose – 13 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through, lie down
-	-	Exhale, prepare
8	ASTAU	Inhale, lift up (5x breaths)
9	NAVA	Exhale, down
10	DASA	repeat NAVA-DASA 3x times
-	-	Inhale, Chakrasana
11	EKADAŚA	Exhale, Chaturanga
12	DUADAŚA	Inhale, Upward-Facing Dog
13	TRAYODASA	Exhale, Downward-Facing Dog

PAŚCIMOTTĀNĀSANA (CLOSING) (Seated Forward Fold – 14 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through
-	-	Exhale
8	AŞTAU	Inhale, hold feet or wrist, look up
9	NAVA	Exhale, fold (10x breaths)
10	DASA	Inhale, look up, lengthen
-	-	Exhale
11	EKADAŚA	Inhale, lift up
12	DUÄDASA	Exhale, jump back, Chaturanga
13	TRAYODAŚA	Inhale, Upward-Facing Dog
14	CATURDASA	Exhale, Downward-Facing Dog

SALAMBA SARVĀṄGĀSANA (Shoulderstand – 11 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through
-	-	Exhale, lie down
8	ASTAU	Inhale, lift up (10-16x breaths)

HALĀSANA (Plow Pose - 11 movements)

English Count	Sanskrit Count	English Instruction
8	ASTAU	Exhale, from Sarvāṅgāsana lower legs over head (8x breaths)

KARNAPĪḌĀSANA (Ear Pressure Pose - 11 movements)

English Count	Sanskrit Count	English Instruction
8	ASTAU	Inhale, bend knees, bring them to the ground beside ears (8x breaths)

URDHVA PADMĀSANA (Upward Lotus Pose - 12 movements)

English Count	Sanskrit Count	English Instruction
9	NAVA	Inhale, roll up into shoulderstand, place legs in lotus (8x breaths)

PIṆḌĀSANA (Embryo in Lotus Pose - 12 movements)

English Count	Sanskrit Count	English Instruction
9	NAVA	Exhale, drop lotus towards face, bind arms around legs (8x breaths)
10	DASA	Inhale, lift up in bound lotus

MATSYĀSANA (Fish Pose - 12 movements)

English Count	Sanskrit Count	English Instruction
9	NAVA	Exhale, lift up (8x breaths)

UṬṬĀNA PĀDĀSANA (Raised-Legs Pose - 12 movements)

English Count	Sanskrit Count	English Instruction
9	NAVA	Inhale, extend both legs up, arms alongside (8x breaths_
Exhale, down
10	DASA	Inhale, Chakrasana
Exhale, Chaturanga
11	EKÄDASA	Inhale, Upward-Facing Dog
12	DUÄDASA	Exhale, Downward-Facing Dog

ŚĪRṢĀSANA (Headstand - 11 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Exhale, prepare
8	AŞTAU	Inhale, up (20x breaths)
9	NAVA	Exhale, halfway down (15x breaths)
-	-	Inhale, lift up
10	DASA	Exhale, down
-	-	Balasana (10x breaths)
11	EKADAŚA	Exhale, jump back, Chaturanga
12	DUÄDASA	Inhale, Upward-Facing Dog
13	TRAYODAŚA	Exhale, Downward-Facing Dog

BADDHA PADMĀSANA (Bound Lotus Pose/Yogic Seal - 14 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through
8	AŞTAU	Exhale, take pose
9	NAVA	Exhale, fold, yoga mudra (8x breaths)

PADMĀSANA (Lotus Pose - 14 movements)

English Count	Sanskrit Count	English Instruction
10	DASA	Inhale, come up, take posture (8x breaths)
-	-	Exhale, Samasthiti

UTPLUTHI (TŌLĀSANA) (Lifted Lotus Pose - 14 movements)

English Count	Sanskrit Count	English Instruction
11	EKÁDASA	Inhale, lift up
12	DUADASA	Exhale, jump back, Chaturanga
13	TRAYODASA	Inhale, Upward-Facing Dog
14	CATURDASA	Exhale, Downward-Facing Dog
15	PANCADASA	Inhale, jump forward, look up
16	SODASA	Exhale, fold
-	-	Inhale, Samasthiti
1	EKAM	Inhale, arms up
2	DVE	Exhale, fold forward
3	TRINI	Inhale, look up, lengthen
4	CATVARI	Exhale, jump back, Chaturanga
5	PANCA	Inhale, Upward-Facing Dog
6	SAT	Exhale, Downward-Facing Dog
7	SAPTA	Inhale, jump through, lie down, rest
Rest (10 minutes)

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What is the Sanskrit count for Surya Namaskar A?

Surya Namaskar A has 9 vinyasas, each synchronized with breath: Ekam (inhale), Dve (exhale), Trīṇi (inhale), and so on.

How many vinyasas are in the Primary Series?

The total varies slightly depending on transitions, but each posture has a set vinyasa structure—usually an entry (purvaka), hold (sthiti), and exit (uttana).

Do I need to memorize the count to practice Ashtanga?

Not at first—but internalizing the count over time helps build a steady, meditative rhythm and makes self-practice more potent and precise.

What does “Yoga Chikitsa” mean?

It means “Yoga Therapy.” The Primary Series is designed to heal the body and mind, preparing students for deeper work in the Intermediate Series.

The Yoga Shala is a body movement studio with a specialized approach, customizing each client's class experience, based on their goals and needs. Our goal is to foster a lighthearted, non-dogmatic, warm and encouraging environment.