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, look up, lengthen
2	DVE	Exhale, fold forward
3	TRINI	Inhale, look up, lengthen
-	-	Exhale, Samasthiti

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

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, hands under feet, look up
2	DVE	Exhale, fold forward
3	TRINI	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
3	TRINI	Inhale, come up
4	CATVARI	Exhale, turn left side, reach down
5	PANCA	Inhale, come up
-	-	Exhale, Samasthiti

PARIVṚTTA TRIKOṆĀSANA (Revolved Triangle – 5 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, twist right, arms open
2	DVE	Exhale, right hand to ground or shin
3	TRINI	Inhale, rise halfway up
4	CATVARI	Exhale, deepen twist, hand down
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 hand down, left arm reaches overhead
3	TRINI	Inhale, come up
4	CATVARI	Exhale, left hand down, right arm reaches overhead
5	PANCA	Inhale, come up
-	-	Exhale, Samasthiti

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

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, open to right, arms out
2	DVE	Exhale, twist left, right hand down
3	TRINI	Inhale, come up
4	CATVARI	Exhale, twist right, left hand down
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
3	TRINI	Inhale, look up, lengthen
4	CATVARI	Exhale, fold deeper
5	PANCA	Inhale, come up
-	-	Exhale, Samasthiti

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
-	-	Exhale, Samasthiti

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

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, hands interlaced behind back
2	DVE	Exhale, fold forward
3	TRINI	Inhale, look up
4	CATVARI	Exhale, come up
-	-	Exhale, Samasthiti

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
3	TRINI	Inhale, look up
4	CATVARI	Exhale, fold forward
5	PANCA	Inhale, come up
-	-	Exhale, Samasthiti

PĀRSVOTTĀNĀSANA (Intense Side Stretch – 5 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, turn to side, hands in prayer behind back
2	DVE	Exhale, fold forward
3	TRINI	Inhale, come up
4	CATVARI	Exhale, fold deeper
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
3	TRINI	Inhale, come up
4	CATVARI	Exhale, open leg to side, gaze left
5	PANCA	Inhale, extend leg forward
6	SAT	Exhale, fold
7	SAPTA	Inhale, come up, hands to waist
-	-	Exhale, Samasthiti – right side
8	ASTAU	Inhale, left leg up, hold big toe
9	NAVA	Exhale, fold forward
10	DASA	Inhale, come up
11	EKĀDASA	Exhale, open leg to side, gaze right
12	DUVĀDASA	Inhale, extend leg forward
13	TRAYODASA	Exhale, fold forward
14	CATURDASA	Inhale, come up, hands to waist
-	-	Exhale, Samasthiti – left side

UTKATĀSANA (Chair Pose – 11 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, bend knees, raise arms (Chair Pose)
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, return to Chair Pose
-	-	Exhale, fold forward
8	ASTAU	Inhale, come up to standing
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
1	SAPTA	Inhale, step right foot forward, arms up (Warrior A)
2	ASTAU	Exhale, hands down, jump back, Chaturanga
3	NAVA	Inhale, Upward-Facing Dog
4	DASA	Exhale, Downward-Facing Dog
5	EKĀDASA	Inhale, step left foot forward, arms up (Warrior A)
6	DUVĀDASA	Exhale, hands down, jump back, Chaturanga
7	TRAYODASA	Inhale, Upward-Facing Dog
8	CATURDASA	Exhale, Downward-Facing Dog
9	PANCADASA	Inhale, step right foot forward, arms wide (Warrior B)
10	ṢOḌAŚA	Exhale, turn left, arms wide (Warrior B)
11	SAPTADASA	Exhale, hands down, jump back, Chaturanga
12	ASTĀDASA	Inhale, Upward-Facing Dog
13	EKŪNAVIMŚATIḤ	Exhale, Downward-Facing Dog
14	VIMŚATIḤ	Hold here for 5 breaths

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

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, jump through to Dandāsana (legs forward)
-	-	Hold for 5 breaths
-	-	Exhale
2	ASTAU	Inhale, take big toes, look up
3	NAVA	Exhale, fold forward
4	DASA	Inhale, look up
-	-	Exhale, fold again
5	EKĀDASA	Inhale, lift up (arms + hips off ground)
6	DUVĀDASA	Exhale, jump back, Chaturanga
7	TRAYODASA	Inhale, Upward-Facing Dog
8	CATURDASA	Exhale, Downward-Facing Dog

PURVOTTĀNĀSANA (Reverse Plank – 13 movements)

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, jump through to Purvottānāsana
2	ASTAU	Exhale, lower hips
3	NAVA	Inhale, lift hips up
4	DASA	Exhale, lower down
5	EKĀDASA	Inhale, lift hips
6	DUVĀDASA	Exhale, jump back, Chaturanga
7	TRAYODASA	Inhale, Upward-Facing Dog
8	CATURDASA	Exhale, Downward-Facing Dog
9	PANCADASA	Inhale, jump through to Purvottānāsana
10	ṢOḌAŚA	Exhale, lower down
11	EKAWIMŚATIḥ	Inhale, lift hips
12	DUAWIMŚATIḥ	Exhale, jump back, Chaturanga
13	TRAYAWIMŚATIḥ	Inhale, Upward-Facing Dog; followed by D Aḥ
-	-	Exhale, Downward-Facing Dog

Count starts at Sapta because you jump through from Down Dog

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

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, jump through with right foot bound
2	ASTAU	Exhale, fold forward
3	NAVA	Inhale, look up
4	DASA	Exhale, fold deeper
5	EKĀDASA	Inhale, lift up
6	DUVĀDASA	Exhale, jump back, Chaturanga
7	TRAYODASA	Inhale, Upward-Facing Dog
8	CATURDASA	Exhale, Downward-Facing Dog
9	PANCADASA	Inhale, jump through with left foot bound
10	ṢOḌAŚA	Exhale, fold forward
11	EKAWIMŚATIḥ	Inhale, look up
12	DUVĀWIMŚATIḥ	Exhale, fold deeper
13	TRAYAWIMŚATIḥ	Inhale, lift up
-	-	Exhale, Samasthiti

Count pattern repeats for each side bound variation

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

English Count	Sanskrit Count	English Instruction
1-7	SAPTA…[repeat]	Jump through & sequence for right leg pull
8-13	ASTAU…	Fold, look up, lift, then jump back
14-20	CATURDASA…	Repeat on left leg
-	-	Exhale, Samasthiti

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

English Count	Sanskrit	English Instruction
7	SAPTA	Inhale, jump through, right foot in lotus/maple
8	ASTAU	Exhale, fold forward
9	NAVA	Inhale, look up
10	DASA	Exhale, fold deeper
11	EKĀDASA	Inhale, lift up
12	DUVĀDASA	Exhale, jump back to Chaturanga
13	TRAYODASA	Inhale, Upward‑Facing Dog
14	CATURDASA	Exhale, Downward‑Facing Dog
15-20	(repeat)	Jump through, fold, lift, jump back–Dog ×6
-	-	Exhale, repeat on the left side

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

English Count	Sanskrit	English Instruction
7	SAPTA	Inhale, jump through, heel/mate under perineum
8	SAPTA	Exhale, fold forward
9	NAVA	Inhale, look up
10	DASA	Exhale, fold deeper
11	EKĀDASA	Inhale, lift up
12	DUVĀDASA	Exhale, jump back to Chaturanga
13	TRAYODASA	Inhale, Upward‑Facing Dog
14	CATURDASA	Exhale, Downward‑Facing Dog
15-20	(repeat)	Jump through, fold, lift, jump back–Dog ×6
-	-	Exhale, repeat on left

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

English Count	Sanskrit	English Instruction
7	SAPTA	Inhale, jump through, toes curled under
8	ASTAU	Exhale, fold forward
9	NAVA	Inhale, look up
10	DASA	Exhale, fold deeper
11	EKĀDASA	Inhale, lift up
12	DUVĀDASA	Exhale, jump back to Chaturanga
13	TRAYODASA	Inhale, Upward‑Facing Dog
14	CATURDASA	Exhale, Downward‑Facing Dog
15-20	(repeat)	Jump through, fold, lift, jump back–Dog ×6
-	-	Exhale, repeat on left

MARĪCHYĀSANA A (Marichi A – 20 movements)

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, jump through, right knee up, bind
2	ASTAU	Exhale, fold forward
3	NAVA	Inhale, look up
4	DASA	Exhale, fold deeper
5	EKĀDASA	Inhale, lift up
6	DUVĀDASA	Exhale, jump back to Chaturanga
7	TRAYODASA	Inhale, Upward-Facing Dog
8	CATURDASA	Exhale, Downward-Facing Dog
9-14	-	Repeat above on left side
-	-	Exhale, Samasthiti

MARĪCHYĀSANA B (Marichi B – 20 movements)

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, jump through, left foot half lotus, right knee up, bind
2	ASTAU	Exhale, fold forward
3	NAVA	Inhale, look up
4	DASA	Exhale, fold deeper
5	EKĀDASA	Inhale, lift up
6	DUVĀDASA	Exhale, jump back to Chaturanga
7	TRAYODASA	Inhale, Upward-Facing Dog
8	CATURDASA	Exhale, Downward-Facing Dog
9-14	-	Repeat above on opposite side
-	-	Exhale, Samasthiti

MARĪCHYĀSANA C (Marichi C – 18 movements)

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, jump through, twist right, bind
2	ASTAU	Exhale, hold twist
3	NAVA	Inhale, lift up
4	DASA	Exhale, jump back
5	EKĀDASA	Inhale, Upward-Facing Dog
6	DUVĀDASA	Exhale, Downward-Facing Dog
7-12	-	Repeat all above twisting to left
-	-	Exhale, Samasthiti

MARĪCHYĀSANA D (Marichi D – 18 movements)

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, jump through, left foot in lotus, twist right
2	ASTAU	Exhale, fold into twist
3	NAVA	Inhale, lift up
4	DASA	Exhale, jump back
5	EKĀDASA	Inhale, Upward-Facing Dog
6	DUVĀDASA	Exhale, Downward-Facing Dog
7-12	-	Repeat all above with right foot in lotus, twist left
-	-	Exhale, Samasthiti

NĀVĀSANA (Boat Pose – 11 movements)

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, jump through, lift legs, arms forward
2-6	ASTAU–DASA	Inhale and exhale, hold for 5 rounds
7	EKĀDASA	Inhale, cross legs, lift
8	DUVĀDASA
9	TRAYODASA
10	CATURDASA

BHUJAPĪḌĀSANA (Shoulder Pressing Pose – 13 movements)

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, jump through, feet around arms
2	ASTAU	Exhale, lower chin to floor
3	NAVA	Inhale, cross ankles, lift
4	DASA	Exhale, Bakāsana (optional)
5	EKĀDASA	Inhale, lift up from Bakāsana
6	DUVĀDASA	Exhale, jump back to Chaturanga
7	TRAYODASA	Inhale, Upward-Facing Dog
8	CATURDASA	Exhale, Downward-Facing Dog

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

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, jump through to Kūrmāsana
2	ASTAU	Exhale, extend arms and legs (Kūrmāsana)
3	NAVA	Inhale, cross legs behind back (Supta Kūrmāsana)
4	DASA	Exhale, fold and deepen
5	EKĀDASA	Inhale, lift up from back
6	DUVĀDASA	Exhale, jump back, Chaturanga
7	TRAYODASA	Inhale, Upward-Facing Dog
8	CATURDASA	Exhale, Downward-Facing Dog

GARBHA PIṆḌĀSANA (Embryo in Womb Pose – 13 movements)

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, jump through, take full lotus, arms through legs
2	ASTAU	Exhale, take chin mudra
3	NAVA	Inhale, begin rolling in a circle (5x)
4	DASA	Inhale, stop roll
5	EKĀDASA	Exhale, prepare for lift
6	DUVĀDASA	Inhale, lift up
7	TRAYODASA
8	CATURDASA
9	PANCADASA

KUKKŪṬĀSANA (Rooster Pose – 5 movements continuation from Garbha)

English Count	Sanskrit Count	English Instruction
1	ASTAU (cont.)	Inhale, press hands to floor
2	NAVA (cont.)	Exhale, lift body in lotus
3	DASA (cont.)	Hold and breathe
4	EKĀDASA (cont.)	Exhale, jump back to Chaturanga
5	DUVĀDASA (cont.)	Inhale, Upward-Facing Dog
-	-	Exhale, Downward-Facing Dog

BADDHA KOṆĀSANA (Bound Angle Pose – 13 movements)

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, jump through, soles of feet together
2	ASTAU	Exhale, fold forward (variation A)
3	NAVA	Inhale, come up
4	DASA	Exhale, fold with head down (variation B)
5	EKĀDASA	Inhale, come up
6	DUVĀDASA	Exhale, lift up
7	TRAYODASA	Inhale, jump back, Chaturanga
8	CATURDASA	Inhale, Upward-Facing Dog
9	PANCADASA	Exhale, Downward-Facing Dog

UPAVIṢṬHA KOṆĀSANA (Seated Angle Pose – 14 movements)

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, jump through, legs wide, hold feet
2	ASTAU	Exhale, fold forward
3	NAVA	Inhale, lift chest
4	DASA	Exhale, fold deeper
5	EKĀDASA	Inhale, lift up into balance
6	DUVĀDASA	Exhale, cross legs, press hands down
7	TRAYODASA	Inhale, jump back, Chaturanga
8	CATURDASA	Inhale, Upward-Facing Dog
9	PANCADASA	Exhale, Downward-Facing Dog

SUPTA KOṆĀSANA (Reclining Angle Pose – 14 movements)

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, jump through, lie back
2	ASTAU	Inhale, legs up, hold big toes
3	NAVA	Exhale, roll up, balance on sitting bones
4	DASA	Inhale, lower slowly while holding legs
5	EKĀDASA	Exhale, release toes
6	DUVĀDASA	Inhale, press hands, cross legs
7	TRAYODASA	Exhale, jump back, Chaturanga
8	CATURDASA	Inhale, Upward-Facing Dog
9	PANCADASA	Exhale, Downward-Facing Dog

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

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, jump through, lie down
2	ASTAU	Inhale, lift right leg, hold toe
3	NAVA	Exhale, fold forward
4	DASA	Inhale, lower head
5	EKĀDASA	Exhale, leg to side, look left
6	DUVĀDASA	Inhale, leg to center
7	TRAYODASA	Exhale, fold forward
8	CATURDASA	Inhale, lower head
9	PANCADASA	Exhale, leg down
10	ṢOḌAŚA	Inhale, lift left leg, hold toe
11	SAPTADASA	Exhale, fold forward
12	ASTĀDASA	Inhale, lower head
13	EKUNAVIṂŚATIḤ	Exhale, leg to side, look right
14	VIMŚATIḤ	Inhale, leg to center
15	EKAVIṂŚATIḤ	Exhale, fold forward
16	DUVĀVIṂŚATIḤ	Inhale, lower head
17	TRAYOVIṂŚATIḤ	Exhale, leg down
18	CATURVIṂŚATIḤ	Inhale, cross legs
19	PAÑCAVIṂŚATIḤ	Exhale, jump back to Chaturanga
20	ṢAṬVIṂŚATIḤ	Inhale, Upward-Facing Dog
21	SAPTAVIṂŚATIḤ	Exhale, Downward-Facing Dog

UBHAYA PĀDĀṄGUṢṬHĀSANA (Both Big Toes Pose – 13 movements)

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, jump through, lie back
2	ASTAU	Inhale, lift legs, hold big toes
3	NAVA	Exhale, roll up, balance
4	DASA	Inhale, lengthen spine
5	EKĀDASA	Exhale, hold pose
6	DUVĀDASA	Inhale, cross legs, press down
7	TRAYODASA	Exhale, jump back, Chaturanga
8	CATURDASA	Inhale, Upward-Facing Dog
9	PANCADASA	Exhale, Downward-Facing Dog

URDHVA MUKHA PAŚCIMOTTĀNĀSANA (Upward-Facing Intense Stretch – 15 movements)

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, jump through, lie down
2	ASTAU	Inhale, lift legs, hold feet
3	NAVA	Exhale, roll up, balance
4	DASA	Inhale, lift chest, lengthen
5	EKĀDASA	Exhale, fold forward
6	DUVĀDASA	Inhale, head up
7	TRAYODASA	Exhale, cross legs
8	CATURDASA	Inhale, jump back, Chaturanga
9	PANCADASA	Inhale, Upward-Facing Dog
10	ṢOḌAŚA	Exhale, Downward-Facing Dog

SETU BANDHĀSANA (Bridge Pose – 8 movements)

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, jump through, lie on back
2	ASTAU	Inhale, lift hips, hands support low back
3	NAVA	Exhale, lower down
4	DASA	Inhale, cross legs
5	EKĀDASA	Exhale, jump back, Chaturanga
6	DUVĀDASA	Inhale, Upward-Facing Dog
7	TRAYODASA	Exhale, Downward-Facing Dog

URDHVA DHANURĀSANA (Upward Bow/Wheel Pose – 3 lifts)

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, jump through, lie down, bend knees
2	ASTAU	Inhale, lift into wheel (1st round)
-	-	Exhale, lower down, rest briefly
3	NAVA	Inhale, lift into wheel (2nd round)
-	-	Exhale, lower down
4	DASA	Inhale, lift into wheel (3rd round)
-	-	Exhale, lower down

PAŚCIMOTTĀNĀSANA (CLOSING) (Seated Forward Fold – 5 breaths)

English Count	Sanskrit Count	English Instruction
1	EKĀDASA	Inhale, sit up, extend legs, fold forward
-	-	Hold for 5 breaths
-	-	Exhale

SALAMBA SARVĀṄGĀSANA (Shoulderstand – 25 breaths)

English Count	Sanskrit Count	English Instruction
1	DUVĀDASA	Inhale, roll back, lift into shoulderstand
-	-	Hold for 25 breaths

HALĀSANA (Plow Pose)

English Count	Sanskrit Count	English Instruction
1	TRAYODASA	Exhale, from Sarvāṅgāsana lower legs over head
-	-	Feet touch the floor, arms flat or interlaced
-	-	Gaze to nose, hold for several breaths

KARNAPĪḌĀSANA (Ear Pressure Pose)

English Count	Sanskrit Count	English Instruction
1	CATURDASA	Inhale, bend knees, bring them to the ground beside ears
-	-	Press knees gently to ears, arms stay extended or clasped
-	-	Hold and breathe deeply

URDHVA PADMĀSANA (Upward Lotus Pose)

English Count	Sanskrit Count	English Instruction
1	PANCADASA	Inhale, roll up into shoulderstand, place legs in lotus
-	-	Hold position, hands support legs

PIṆḌĀSANA (Embryo in Lotus Pose)

English Count	Sanskrit Count	English Instruction
1	ṢOḌAŚA	Exhale, bend knees, wrap arms around legs
-	-	Curl tightly, hold for several breaths

MATSYĀSANA (Fish Pose)

English Count	Sanskrit Count	English Instruction
1	SAPTADASA	Inhale, roll forward out of Piṇḍāsana
-	-	Lie back with legs in lotus, chest lifted
-	-	Crown of head touches ground, hold

UṬṬĀNA PĀDĀSANA (Raised-Legs Pose)

English Count	Sanskrit Count	English Instruction
1	ASTĀDASA	Inhale, extend both legs up, arms alongside
-	-	Gaze at toes or navel, hold
-	-	Exhale, release slowly

ŚĪRṢĀSANA (Headstand)

English Count	Sanskrit Count	English Instruction
1	EKUNAVIṂŚATIḤ	Inhale, press up into headstand
-	-	Elbows shoulder-width, hands support head
-	-	Legs straight, gaze nose or third eye, hold ~25 breaths

BADDHA PADMĀSANA (Bound Lotus Pose)

English Count	Sanskrit Count	English Instruction
1	VIMŚATIḤ	Inhale, sit down, take full lotus, bind wrists behind back
-	-	Spine upright, gaze at third eye, hold for 10 breaths

PADMĀSANA (Lotus Pose)

English Count	Sanskrit Count	English Instruction
1	EKAVIṂŚATIḤ	Exhale, release bind, rest hands on knees
-	-	Chin toward chest (Jālandhara Bandha), hold 10 breaths

UTPLUTHI (TŌLĀSANA) (Lifted Lotus Pose)

English Count	Sanskrit Count	English Instruction
1	DUVĀVIṂŚATIḤ	Inhale, press hands into floor, lift body
-	-	Legs crossed in lotus, gaze at nose, hold 25 breaths
-	-	Exhale, lower down softly

TAKE REST

English Count	Sanskrit Count	English Instruction
1	TRAYOVIṂŚATIḤ	Inhale, lie flat on back
-	-	Arms relaxed, palms up, feet relaxed
-	-	Gaze inward or close eyes, rest 5–10 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.