How to practice: Tiryang-Mukha-Eka-Pada Pascimattanasana (Three limbs and face in one foot western/back intense stretch pose)

The Primary Series sets the foundation for all of the following series. If you look superficially, it may seem as if the Primary Series is the easiest of the six series in the Astanga Vinyasa System, but in fact, it is the most demanding. It is here that you start your practice, where you get used to the breath and Vinyasas, and to your daily yoga practice.

Tiryang-Mukha-Eka-Pada Pascimattanasana Instructions

1. ekam

Inhale, raise arms overhead, palms together

Dhristi: to the middle of the thumb (angusthamadhye)

1. dve

Exhale, fold forward, hands to ground

Dhristi: to the nose (nasagre)

1. trini

Inhale, lift head, lengthen the spine

Dhristi: in the middle of the eyebrows (bhrumadhye)

1. catvari

Exhale, hands down, float back, elbows close to chest (Caturanga Dandasana)

Dhristi: to the nose (nasagre)

1. panca

Inhale, roll on tops of feet, open the chest, straighten arms

Dhristi: in the middle of the eyebrows (bhrumadhye)

1. sat

Exhale, roll over the toes, push back, lift hips, straight arms.

Dhristi: to the navel (nabicakre)

1. sapta

Inhale, jump through to sitting with the right leg already bent, hold the wrist behind the left foot, head up

Dhristi: to the nose (nasagre)

1. astau

Exhale, bend elbows to the side, chin to shinbone

5 breaths, Tiryang-Mukha-Eka-Pada Pascimattanasana (right side)

Dhristi: to the tip of the foot (pdayoragre)

1. nava

Inhale, stretch arms, lift head

Dhristi: in the middle of the eyebrows (bhrumadhye)

Exhale, stay in this position

1. dasa

Inhale, put hands onto the floor and lift up balancing on the arms, keeping the right leg bent

Dhristi: to the nose (nasagre)

1. ekadasa

Exhale, jump back to Caturanga Dandasana

Dhristi: to the nose (nasagre)

1. dvadasa

Inhale, roll on tops of feet, open the chest, straighten arms

Dhristi: in the middle of the eyebrows (bhrumadhye)

1. trayodasa

Exhale, roll over the toes, push back, lift hips, straight arms.

Dhristi: to the navel (nabicakre)

1. caturdasa

Inhale, jump through to sitting with the left leg already bent, hold the wrist behind the right foot, head up

Dhristi: to the nose (nasagre)

1. pancadasa

Exhale, bend elbows to the side, chin to shinbone

5 breaths, Tiryang-Mukha-Eka-Pada Pascimattanasana (left side)

Dhristi: to the tip of the foot (padayoragre)

1. sodasa

Inhale, stretch arms, lift head

Dhristi: in the middle of the eyebrows (bhrumadhye)

Exhale, stay in this position

1. saptadasa

Inhale, put hands onto the floor, cross legs and lift up balancing on the arms, keeping the left leg bent

Dhristi: to the nose (nasagre)

1. aṣṭadaśa

Exhale, jump back to Caturanga Dandasana

Dhristi: to the nose (nasagre)

1. ekonavimsatiḥ

Inhale, roll on tops of feet, open the chest, straighten arms

Dhristi: in the middle of the eyebrows (bhrumadhye)

1. vimsatiḥ

Exhale, roll over the toes, push back, lift hips, straight arms.

Dhristi: to the navel (nabicakre)

1. ekavimsatiḥ

Inhale, jump feet between the hands, lengthen the spine, lift your head up

Dhristi: in the middle of the eyebrows (bhrumadhye)

1. dvavimsatiḥ

Exhale, head to knees

Dhristi: to the nose (nasagre)

Inhale, stand all the way up, arms on sides, Samasthitiḥ, exhale

Dhristi: to the nose (nasagre)

Tiryang-Mukha-Eka-Pada Pascimattanasana Benefits

• Helps with ankle and knee sprains

• Reduces swelling in the legs

• Keeps the abdominal organs healthy and toned

• Therapeutic for sciatica and flatulence