Woman practicing Boat Pose outdoors
Ashtanga Yoga Primary Series

The Traditional Sanskrit Vinyasa Count

The count is more than numbers or choreography. It teaches rhythm, breath awareness, presence, and the underlying architecture of the practice.

Begin the Count Practice With Us
A study companion rooted in tradition

When you know the count, you begin to feel the architecture of the practice.

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 is for students who are:

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

This guide includes:

  • The traditional Sanskrit count for every posture
  • Detailed breath-by-breath instructions
  • Notes on vinyasa krama and related groupings
  • A format that mirrors 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.

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

Woman practicing a supported backbend outdoors at night
Want to refine your Sanskrit pronunciation?

Hear the rhythm. Follow the breath. Practice the count.

If you’d like to work on the pronunciation of the postures in the Primary Series, use the counted practice and guided-class library to follow along with Sanskrit names and vinyasa counts with greater clarity and confidence.

Open the Guided Practice Library
Begin with breath and rhythm

Sun Salutations

2 postures / sequences

The opening movements establish the relationship between count, breath, gaze, and transition.

01

SŪRYA NAMASKĀRA A (Sun Salutation A – 9 movements) ×5

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
02

SŪRYA NAMASKĀRA B (Sun Salutation B – 17 movements) ×3

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
Establish steadiness

Standing Sequence

15 postures / sequences

The standing postures organize the legs, pelvis, spine, breath, and attention before the seated work begins.

01

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
02

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

English Count Sanskrit Count English Instruction
2 DVE Inhale, hands under feet
3 TRINI Exhale, fold forward (5x breaths)
4 CATVARI Inhale, look up, lengthen
Exhale, Samasthiti
03

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
04

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, come 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
05

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
06

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
07

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
08

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
- - Inhale, look up
3 TRINI Exhale, fold forward (5x breaths)
4 CATVARI Inhale, come up
- - Exhale
09

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
10

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
11

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
12

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
13

ARDHA BADDHA PADMOTTANASANA

English Count Sanskrit Count English Instruction
1 EKAM Inhale, take right leg into half lotus, bind right arm behind and grab right big toe
2 DVE Exhale, fold forward (5x breaths)
3 TRINI Inhale, look up
- - Exhale there
4 CATVARI Inhale, come up
- - Exhale, leave your leg
5 PANCA Inhale, come up, hands to waist (5x breaths)
6 SAT Inhale, take left leg into half lotus, bind left arm behind and grab right big toe
7 SAPTA Exhale, fold forward (5x breaths)
8 ASTAU Inhale, look up
9 NAVA Exhale there
10 DASA Inhale, come up
Exhale, Samasthiti
14

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
15

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
Yoga Chikitsa

Seated Sequence

23 postures / sequences

The seated sequence builds through forward folds, twists, binds, balances, and transitions organized by the count.

01

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
02

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
03

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

English Count Sanskrit Count English Instruction
7 SAPTA Inhale, jump through (bring right foot into half lotus & bind with left hand)
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
04

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
05

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

English Count Sanskrit Count 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
06

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
07

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

English Count Sanskrit Count 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
08

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 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 VIMŠATIḤ Exhale, Downward-Facing Dog
09

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 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 VIMŠATIḤ Exhale, Downward-Facing Dog
10

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
11

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
12

NĀVĀSANA (Boat Pose – 11 movements)

English Count Sanskrit Count English Instruction
7 SAPTA Inhale, jump through, lift legs, arms forward (5x breaths)
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
13

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
14

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
15

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)
16

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
17

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
18

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, look up
9 NAVA Exhale
- - Inhale, lift up into balance, look up (5x breaths)
10 DASA Exhale
11 EKĀDASA Inhale, lift up
12 DVĀDASA Exhale, jump back, Chaturanga
13 TRAYODASA Inhale, Upward-Facing Dog
14 CATURDASA Exhale, Downward-Facing Dog
19

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
20

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
21

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 (5x breaths)
10 DASA Inhale, lift up
11 EKĀDASA Exhale, jump back, Chaturanga
12 DUVĀDASA Inhale, Upward-Facing Dog
13 TRAYODASA Exhale, Downward-Facing Dog
22

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, take feet
- - Exhale there
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
23

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 (5x breaths)
10 DASA Exhale, lower down
11 EKĀDASA Inhale, Chakrasana
- - Exhale, Chaturanga
12 DUVĀDASA Inhale, Upward-Facing Dog
13 TRAYODASA Exhale, Downward-Facing Dog
Close with steadiness

Finishing Sequence

13 postures / sequences

The finishing sequence brings the practice toward inversion, stillness, seated focus, and rest.

01

URDHVA DHANURĀSANA (Upward Bow – 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
02

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
03

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)
04

HALĀSANA (Plow Pose - 11 movements)

English Count Sanskrit Count English Instruction
8 ASTAU Exhale, from Sarvāṅgāsana lower legs over head (8x breaths)
05

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)
06

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)
07

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
08

MATSYĀSANA (Fish Pose - 12 movements)

English Count Sanskrit Count English Instruction
9 NAVA Exhale, lift up (8x breaths)
09

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
10

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
11

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

English Count Sanskrit Count English Instruction
7 SAPTA Inhale, jump through
- - Exhale
8 AŞTAU Inhale, bind hands
9 NAVA Exhale, fold, yoga mudra (8x breaths)
12

PADMĀSANA (Lotus Pose - 14 movements)

English Count Sanskrit Count English Instruction
10 DASA Inhale, sit up, take posture (8x breaths)
13

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

English Count Sanskrit Count English Instruction
11 EKÁDASA Inhale, lift up (10x breaths)
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 (closing chant)
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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Primary Series count FAQ

Questions students ask most often.

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

Breath leads the practice

Let the count guide you into steadiness.

The goal is not simply to remember the sequence. It is to let breath, attention, and movement become organized enough for the deeper intelligence of the practice to emerge.

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