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SERIES 01 · Yoga Chikitsa

Primary Series

An ordered sequence of forward folds, balances and transitions. Yoga therapy is its traditional name.

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This overview groups related variants into pose families. It is a reading map, not a claim about a universal pose count or an instruction to complete the whole sequence.

Sun salutations

2 pose families
Samasthiti
1. Sun salutations

Surya Namaskara A

Sun Salutation A

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Utkatasana
2. Sun salutations

Surya Namaskara B

Sun Salutation B

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Standing foundations

8 pose families
Padangusthasana
1. Standing foundations

Padangusthasana

Big-toe hold

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Padahastasana
2. Standing foundations

Padahastasana

Hands under feet

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Utthita Trikonasana
3. Standing foundations

Utthita Trikonasana

Extended triangle

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Parivrtta Trikonasana
4. Standing foundations

Parivrtta Trikonasana

Revolved triangle

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Utthita Parsvakonasana
5. Standing foundations

Utthita Parsvakonasana

Extended side angle

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Parivrtta Parsvakonasana
6. Standing foundations

Parivrtta Parsvakonasana

Revolved side angle

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Prasarita Padottanasana A
7. Standing foundations

Prasarita Padottanasana A

Wide-legged forward fold

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Parsvottanasana
8. Standing foundations

Parsvottanasana

Pyramid fold

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Further standing poses

5 pose families
Utthita Hasta Padangusthasana · Folded form
1. Further standing poses

Utthita Hasta Padangusthasana · Folded form

Standing leg balance

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Ardha Baddha Padmottanasana
2. Further standing poses

Ardha Baddha Padmottanasana

Standing bound half lotus

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Utkatasana
3. Further standing poses

Utkatasana

Chair

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Virabhadrasana A
4. Further standing poses

Virabhadrasana A

Warrior A

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Virabhadrasana B
5. Further standing poses

Virabhadrasana B

Warrior B

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Primary Series pose families

20 pose families
Dandasana
1. Primary Series pose families

Dandasana

Staff

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Paschimottanasana A
2. Primary Series pose families

Paschimottanasana A

Seated forward fold

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Purvottanasana
3. Primary Series pose families

Purvottanasana

Upward plank

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Ardha Baddha Padma Paschimottanasana
4. Primary Series pose families

Ardha Baddha Padma Paschimottanasana

Seated bound half lotus

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Triang Mukhaikapada Paschimottanasana
5. Primary Series pose families

Triang Mukhaikapada Paschimottanasana

One-leg-folded-back forward fold

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Janu Sirsasana A
6. Primary Series pose families

Janu Sirsasana A

Single-leg seated fold

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Marichyasana A
7. Primary Series pose families

Marichyasana A

Marichi poses

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Navasana
8. Primary Series pose families

Navasana

Boat

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Bhujapidasana
9. Primary Series pose families

Bhujapidasana

Arm-pressure balance

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Kurmasana
10. Primary Series pose families

Kurmasana

Tortoise

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Supta Kurmasana
11. Primary Series pose families

Supta Kurmasana

Sleeping tortoise

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Garbha Pindasana
12. Primary Series pose families

Garbha Pindasana

Lotus embryo

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Kukkutasana
13. Primary Series pose families

Kukkutasana

Rooster

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Baddha Konasana · Upright form
14. Primary Series pose families

Baddha Konasana · Upright form

Bound angle

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Upavistha Konasana A
15. Primary Series pose families

Upavistha Konasana A

Seated wide angle

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Supta Konasana
16. Primary Series pose families

Supta Konasana

Reclining wide angle

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Supta Padangusthasana A
17. Primary Series pose families

Supta Padangusthasana A

Reclining big-toe hold

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Ubhaya Padangusthasana
18. Primary Series pose families

Ubhaya Padangusthasana

Both-big-toes balance

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Urdhva Mukha Paschimottanasana
19. Primary Series pose families

Urdhva Mukha Paschimottanasana

Upward-facing forward fold

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Setu Bandhasana
20. Primary Series pose families

Setu Bandhasana

Ashtanga bridge

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Backbending

2 pose families
Urdhva Dhanurasana
1. Backbending

Urdhva Dhanurasana

Upward bow

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Paschimottanasana A
2. Backbending

Paschimottanasana A

Seated forward fold

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Finishing

14 pose families
Salamba Sarvangasana
1. Finishing

Salamba Sarvangasana

Supported shoulderstand

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Halasana
2. Finishing

Halasana

Plough

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Karnapidasana
3. Finishing

Karnapidasana

Ear-pressure pose

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Urdhva Padmasana
4. Finishing

Urdhva Padmasana

Upward lotus

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Pindasana
5. Finishing

Pindasana

Folded lotus

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Matsyasana · Lotus
6. Finishing

Matsyasana · Lotus

Fish

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Uttana Padasana
7. Finishing

Uttana Padasana

Raised limbs

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Sirsasana A
8. Finishing

Sirsasana A

Headstand

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Balasana
9. Finishing

Balasana

Child's pose

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Baddha Padmasana · Upright form
10. Finishing

Baddha Padmasana · Upright form

Bound lotus

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Yoga Mudra
11. Finishing

Yoga Mudra

Yoga seal

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Padmasana
12. Finishing

Padmasana

Lotus

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Utpluthih
13. Finishing

Utpluthih

Lifted lotus

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Savasana
14. Finishing

Savasana

Reclining rest

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Older names and shapes

Gheraṇḍa Saṃhitā 2.23 describes a straight-legged forward fold with a toe hold. Its Kurmasana in 2.33 instead has the heels crossed under the body. The shared name does not establish the wide forward-folded turtle shape illustrated here.

Sources for this page

  1. Gheraṇḍa Saṃhitā — translation by Sris Chandra Vasu (1895)2.23; 2.33, pp. 14–15 · Wellcome Collection

Practising with care

If you have an injury or a medical condition, take medication, are pregnant or breastfeeding, or have another circumstance that may affect your practice, consult a qualified healthcare professional about suitable activities and necessary adaptations.

Learn new and demanding poses with a qualified yoga teacher. Adapt the range to your body and stop if you feel pain or dizziness. A short video illustrates movement; its length does not prescribe how long to hold a pose.

Headstands, shoulder stands and lotus are not starting poses for beginners. Injuries, balance problems or glaucoma are examples of reasons to assess suitability individually. Do not force a bind or use the body as leverage against the knee.