Ashtanga Yoga: A Primary Series Guide with David Garrigues (Beginner, Intermediate, Advanced)

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Ashtanga Yoga is a complete Yoga method based on Bhakti (devotion) to a breathing and movement system called Vinyasa. Through Ashtanga yoga you come to realize your Self and your purpose by learning to systematically combine several internal and external techniques including:
breathing, internal locks, meditation, posture, conscious movement and gazing.
When these basic techniques are applied with discipline, subtlety and skill, they are excellent tools for becoming physically and mentally strong and perceptive. When you've developed your practice, you learn to 'inhabit' your body like a animal moving freely in the wild and at the same time your mind becomes strong and fit for meditation.
Practicing to create this combination of physical grace and power and mental clarity and openness leads to spiritual awakening. The method consists of learning a rigorous, well balanced sets of postures and the vinyasa positions that form the set sequences. The alternating, opposing movement and breathing patterns within the given sequences help you to internalize your mind and to gain depth and wisdom by observing the true nature of what is happening within you.

VIDEO SERIES INCLUDES:

A) IN-DEPTH INSTRUCTION ON FUNDAMENTALS:
Introduction to the set of practices that form the basis of Ashtanga yoga including:
• Ujjayi (sound) breathing
• Surya Namaskara A & B includes detailed instruction on
Chaturanga Dandasana (Four Limb Staff Pose)
Urdva Mukha Svanasana (Upward Facing Dog Pose)
Adho Mukha Svanasana (Downward Facing Dog Pose)
• Vinyasa (learn how to synchronize movement with breath)
• Dynamic Transitions (Jump between standing postures, Jump Back and Jump Through

B) 1 HOUR 35 MINUTE INSTRUCTED PRIMARY SERIES
An inspiring and challenging home practice that centers around the 6 core aspects of the practice: asana (posture), pranayama (free breathing), vinyasa (movement with breath), bandha's (internal locks), dristi (gazing), dhyana (meditation).
Highlights:
• a variety of verbal cues for becoming absorbed in the internal practices of Ashtanga Yoga
• tips for transitioning between postures with flow and alignment
• in depth asana and breathing instruction
• insights into devotion and the sacred nature of Ashtanga Yoga

C) 1 HR 30 MINUTE TRADITIONAL LED PRIMARY SERIES
Helps the student develop:
• a proper understanding of the rhythm and flow of the Primary Series vinyasa sequence

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4+ hours of video, instant streaming, yours forever! This is a gift purchase for a friend. This is a gift purchase just for . They will receive their copy via email.

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Ashtanga Yoga: A Primary Series Guide with David Garrigues (Beginner, Intermediate, Advanced)

Ashtanga Yoga is a complete Yoga method based on Bhakti (devotion) to a breathing and movement system called Vinyasa. Through Ashtanga yoga you come to realize your Self and your purpose by learning to systematically combine several internal and external techniques including:
breathing, internal locks, meditation, posture, conscious movement and gazing.
When these basic techniques are applied with discipline, subtlety and skill, they are excellent tools for becoming physically and mentally strong and perceptive. When you've developed your practice, you learn to 'inhabit' your body like a animal moving freely in the wild and at the same time your mind becomes strong and fit for meditation.
Practicing to create this combination of physical grace and power and mental clarity and openness leads to spiritual awakening. The method consists of learning a rigorous, well balanced sets of postures and the vinyasa positions that form the set sequences. The alternating, opposing movement and breathing patterns within the given sequences help you to internalize your mind and to gain depth and wisdom by observing the true nature of what is happening within you.

VIDEO SERIES INCLUDES:

A) IN-DEPTH INSTRUCTION ON FUNDAMENTALS:
Introduction to the set of practices that form the basis of Ashtanga yoga including:
• Ujjayi (sound) breathing
• Surya Namaskara A & B includes detailed instruction on
Chaturanga Dandasana (Four Limb Staff Pose)
Urdva Mukha Svanasana (Upward Facing Dog Pose)
Adho Mukha Svanasana (Downward Facing Dog Pose)
• Vinyasa (learn how to synchronize movement with breath)
• Dynamic Transitions (Jump between standing postures, Jump Back and Jump Through

B) 1 HOUR 35 MINUTE INSTRUCTED PRIMARY SERIES
An inspiring and challenging home practice that centers around the 6 core aspects of the practice: asana (posture), pranayama (free breathing), vinyasa (movement with breath), bandha's (internal locks), dristi (gazing), dhyana (meditation).
Highlights:
• a variety of verbal cues for becoming absorbed in the internal practices of Ashtanga Yoga
• tips for transitioning between postures with flow and alignment
• in depth asana and breathing instruction
• insights into devotion and the sacred nature of Ashtanga Yoga

C) 1 HR 30 MINUTE TRADITIONAL LED PRIMARY SERIES
Helps the student develop:
• a proper understanding of the rhythm and flow of the Primary Series vinyasa sequence

33 Videos

  • 1 hr 35 min Instructed Primary Series

    1h 38m · Downloadable

  • 1 hr 30 min Traditional Led Primary Series

    1h 28m · Downloadable

  • Introduction to Ujjayi Breathing

    5m 1s · Downloadable

  • Instructed Four Limb Staff Pose, Upward Facing Dog, and Downward Facing Dog through Surya Namaskara

    17m · Downloadable

  • Surya Namaskara A Flow

    6m 31s · Downloadable

  • Surya Namaskara B Instructed

    10m · Downloadable

  • Surya Namaskara A and B Flow

    13m · Downloadable

  • Transition Between Standing Postures

    1m 29s · Downloadable

  • Jump Back Transistion (Beginner, Intermediate, Advanced)

    4m 59s · Downloadable

  • Jump Through Transistion (Beginner, Intermediate, Advanced)

    2m 34s · Downloadable

  • Trikonasana Modification (Triangle Posture)

    57s · Downloadable

  • Parivrtta Trikonasana Modification (Revolved Triangle Posture)

    54s · Downloadable

  • Utthita Parsvakonasana Modification (Extended Side Angle Posture)

    1m 2s · Downloadable

  • Parivrtta Parsvakonasana modification (Revolved Extended Side Angle Posture)

    1m 3s · Downloadable

  • Prasarita Padottanasana Modification (Wide Leg Forward Fold)

    1m 5s · Downloadable

  • Parsvottanasana Modification (Intense Side Stretch Posture)

    48s · Downloadable

  • Ardha Baddha Padmottanasana Modification (Half Bound Lotus Standing Forward Fold Posture)

    2m 4s · Downloadable

  • Dandasana Modification (Staff Posture)

    1m 5s · Downloadable

  • Pashcimottanasana Modification (Seated Forward Bend Posture)

    1m 18s · Downloadable

  • Ardha Baddha Padma Paschimottanasana Modification (Half Bound Lotus Forward Fold Posture)

    43s · Downloadable

  • Janusirsasana A Modification (Head to Knee Posture)

    55s · Downloadable

  • Janusirsasana B Modification (Head to Knee B Posture)

    1m 3s · Downloadable

  • Janusirsasana C Modification (Head to Knee C Posture)

    1m 26s · Downloadable

  • Navasana Modifications (Boat Posture)

    1m 43s · Downloadable

  • Bhujapidasana Modification (Shoulder Pressing Posture)

    1m 43s · Downloadable

  • Kurmasana Modifications (Tortoise Posture)

    1m 50s · Downloadable

  • Garbha Pindasana Modification (Womb Embryo Posture)

    1m 45s · Downloadable

  • Baddha Konasana Modification

    1m 38s · Downloadable

  • Upa Vista Konasana Modification (Wide Angle Seated Forward Bend Posture)

    52s · Downloadable

  • Supta Padangushthasana (Supine Big Toe Posture)

    1m 5s · Downloadable

  • Urdhva Dhanurasana Modification (Upward Bow Posture)

    3m 56s · Downloadable

  • Creativity Within Your Daily Practice

    2m 45s · Downloadable

  • Age and Longevity In Your Practice

    3m 35s · Downloadable

You'll receive the following videos

  1. 1 hr 35 min Instructed Primary Series

    1h 38m · Downloadable

    An inspiring and challenging 1 hour 35 minute home practice that centers around the 6 core aspects of the practice:

    1) Asana (posture)

    2) Pranayama (free breathing)

    3) Vinyasa (movement with breath)

    4) Bandha's (internal locks)

    5) Dristi (gazing)

    6) Dhyana (meditation)

    This class offers:

    • a variety of verbal cues for becoming absorbed in the internal practices of Ashtanga Yoga

    • tips for transitioning between postures ...

  2. 1 hr 30 min Traditional Led Primary Series

    1h 28m · Downloadable

    Filmed in Mysore, India on the famous Chamundi Hill in front of the great Nandi this 1 hr 30 minute traditionally Sanskrit counted Primary Series will help the student develop:

    • a proper understanding of the rhythm and flow of the Primary Series vinyasa sequence

    • cleansing internal heat that stokes the fire of awareness

  3. Introduction to Ujjayi Breathing

    5m 1s · Downloadable

    Championing your breath is the key to truly enjoying the fruits of your yoga practice, because it is through caring about your breathing that your tapas, your stubborn dedication and your pointed, daily toil will yield its important inner rewards. Through working with your breath in using this dvd/book set I hope you will turn to and trust your breath during times of celebration and challenge, that you will cultivate healthy breathing habits, and v...

  4. Instructed Four Limb Staff Pose, Upward Facing Dog, and Downward Facing Dog through Surya Namaskara

    17m · Downloadable

    In this video I provide detailed instructions for the 3 most important postures that make up Sun Salutation A in the Ashtanga yoga system. The instructions focus on helping you to perform the correct actions in the 3 positions as well as how to properly execute the dynamic transitions between them.

  5. Surya Namaskara A Flow

    6m 31s · Downloadable

    This video provides you with what is known as 'counted vinyasa' instructions for the practice of Sun Salutation A. The emphasis is on breathing and flow, you are led through positions without interruption, and without extra instructions on how to do each individual position. You have the opportunity to enjoy the experience of silence in the positions, and to put into practice what you have learned from some of the other more introductory and ...

  6. Surya Namaskara B Instructed

    10m · Downloadable

    The second set of exercises in the ashtanga system, known as Sun Salutation B, is like a souped up version Surya A that features the addition of the lunging warrior posture.. I provide you with instructional cues that will help you to align your positions and at the same time I help you to emphasize creating smooth, dynamic transitions. The idea is to learn to flow with intelligence and awareness through the challenging sequence of positions. ...

  7. Surya Namaskara A and B Flow

    13m · Downloadable

    This video provides you with what is known as 'counted vinyasa' instructions for the practice of Sun Salutation A and Sun Salutation B. The emphasis is on breathing and flow, you are led through positions without interruption, and without extra instructions on how to do each individual position. You have the opportunity to enjoy the experience of silence in the positions, and to put into practice what you have learned from some of the other m...

  8. Transition Between Standing Postures

    1m 29s · Downloadable

    One of the most dynamic transitions in the Ashtanga yoga system is the jump between standing postures. This dynamic move introduces the idea of the crouch and spring that is used throughout the primary series. By jumping between the standing postures the yogi wakes up the body and prepares herself for the coming asana. The video will also teach you the corresponding breath pattern.

  9. Jump Back Transistion (Beginner, Intermediate, Advanced)

    4m 59s · Downloadable

    This video provides you with several versions of the challenging and formidable jump back move that is part of the dynamic transition between seated postures in the primary series. I provide step by step instructions from the easiest, most modified version, continuing to add on steps that allow you to develop your skill and knowledge incrementally and finally we go all the way through to the completion of the final maneuver. Many version are pr...

  10. Jump Through Transistion (Beginner, Intermediate, Advanced)

    2m 34s · Downloadable

    In this video presents step by step instructions for one of the most important and rewarding transitions in the ashtanga system, I call it the crouch and spring! It is the most dynamic move in the set of transition positions that are performed between seated postures in the primary series. I take you through several different versions of the move beginning with the easiest, most modified strategy, progressing through to increasingly difficult ve...

  11. Trikonasana Modification (Triangle Posture)

    57s · Downloadable

    I provide you with simple, basic instructions for how to work in Triangle Posture, I have you place your hand on your leg or on a block in order to make sure that you center your spine properly over your hip and leg foundation. You are also using the modification to feel the important, elusive horizontal aspect of the spine in this position.

  12. Parivrtta Trikonasana Modification (Revolved Triangle Posture)

    54s · Downloadable

    This video includes tips for balancing in the posture, also I show you how to catch your leg or to use a block in order to create a fuller, more thorough spinal rotation. Knowing how to modify this challenging posture is a real boon that can help you to gain access to its many healing benefits (strengthens and tones the spine, promotes hip, spine, and shoulder flexibility, improves digestion and organ function).

  13. Utthita Parsvakonasana Modification (Extended Side Angle Posture)

    1m 2s · Downloadable

    Side Angle Stretch Posture is a deceptively challenging posture, and here I have you place your hand on block so that you can experience the basic actions of the pose. Focus on creating a continuous ascending diagonal line from the back leg foot, back thigh, pelvis, torso, and up through the top arm, hand, and fingers. To make this line straight and true is difficult to do, that is the main reason for this modification. To bring alignment to ...

  14. Parivrtta Parsvakonasana modification (Revolved Extended Side Angle Posture)

    1m 3s · Downloadable

    It is important to take advantage of modifying the more difficult positions even when you may feel that you do not need to modify them. Greater understanding of the posture can come to you when you work in an easier, more accurate version of the posture. To better access the actions of this most difficult of standing postures, bring your back leg knee to the ground and thus begin with a modified set up position. Now you can focus creating a deep...

  15. Prasarita Padottanasana Modification (Wide Leg Forward Fold)

    1m 5s · Downloadable

    In order to obtain maximum benefit from this essential asana make sure your stance is generously wide and bring your head all the way down to ground between your feet. Use a block under your head if necessary because bringing the head onto something distributes your weight more even throughout the body and increases the stability of your foundation by offering you an extra point of contact with ground. Continue to align your hips, knees, and f...

  16. Parsvottanasana Modification (Intense Side Stretch Posture)

    48s · Downloadable

    Move into position by coming all the way to the destination with a confident, speedy move. Reach outwards through the spine from pelvis through head, skillfully come forward stabilizing the legs and rotating the spine to the right. Touch chin to shin.
    Promote shoulder flexibility by keeping the shoulders rolled back, the elbows lifted and the hands pressing together evenly. Steady the feet and legs, keep the hips firmly back and grounded, reac...

  17. Ardha Baddha Padmottanasana Modification (Half Bound Lotus Standing Forward Fold Posture)

    2m 4s · Downloadable

    This posture can be difficult from the perspective of balancing, hip flexibility, hamstring flexibility. It is important to approach the work cautiously in order to protect your knees especially while transitioning in and out of the posture. Here I offer 3 useful modifications. In the first one use a combination of catching a strap inside of binding the lotus and placing the free hand on a block in order to make the transition into and out of t...

  18. Dandasana Modification (Staff Posture)

    1m 5s · Downloadable

    This video helps you to find the important neutral position of the pelvis in Dandasana, Staff Posture. The upright pelvis and legs form the foundation of Dandasana, and creating a clear, stable base allows you to properly lift up the spine, open the chest, and optimally position the shoulders, neck and head. Achieving skeletal alignment in your Dandasana shape becomes your reference point for properly moving into each of the many seated postures...

  19. Pashcimottanasana Modification (Seated Forward Bend Posture)

    1m 18s · Downloadable

    first this video highlights the importance of the halfway position that sets up the fold into the position proper. This half way position is part of the vinyasa sequencing that makes up the primary series in the ashtanga system. This lowly but infinitely valuable position can be easy to overlook when you have your sights set on going forward into the position proper. But before you go forward you have an chance to set the legs firmly, to stabilize ...

  20. Ardha Baddha Padma Paschimottanasana Modification (Half Bound Lotus Forward Fold Posture)

    43s · Downloadable

    It is necessary to be careful never to strain your knees when working with any of the variations of the half lotus position. And thus here I offer you two deceptively simple modifications for Half Bound Lotus Western Stretching Posture. The first modifications is simply to bring the foot back beside your straight leg, this is a good version especially if you knee does not come to the ground when you bring your foot back. The second variation mak...

  21. Janusirsasana A Modification (Head to Knee Posture)

    55s · Downloadable

    Head to Knee pose or Janu Sirsasana A is one of the most classic and foundational seated asana's because nearly anyone can make a try at it, and it effectively combines both hip opening and forward bending. It is common to emphasize the forward bending aspect and to miss the excellent opportunities to create flexibility and strength in your hip joints. You can create flexibility in your hip joint in Janu A by actively and dynamically externally rot...

  22. Janusirsasana B Modification (Head to Knee B Posture)

    1m 3s · Downloadable

    The crux of the Janu B position is to properly and comfortably sit on the heel before bending forward. I provide instructions and modifications for placing the center of the pelvic floor on the heel of the foot. Also once you are in the posture I give you a set of instructions that will help you create an image of awakening the energy at base and causing it to flow up the central axis the root of the palate.

  23. Janusirsasana C Modification (Head to Knee C Posture)

    1m 26s · Downloadable

    You may have found that there appears to be very little connection between Head to Knee C Pose (Janusirsasana C) and its brothers A and B or that proficiency in A and B don't necessarily lead to knowing how to execute Head to Knee C. In fact I think of Janusirsasana C as a sort of alien from another asana world that was somehow accidentally dropped down into the primary series. This is mostly because achieving this posture requires significantly...

  24. Navasana Modifications (Boat Posture)

    1m 43s · Downloadable

    You must learn to love Boat Posture-eek! Or at the very least develop a high tolerance and a taste for the challenges it presents. This one posture needs to be singled out as like no other, a heavy weight, a main contributor to core strength, and therefor worthy of your friendship. If you cannot lift your seat off the ground in between rounds try using blocks under your hands. When you are strong enough to lift your feet up in front of you and...

  25. Bhujapidasana Modification (Shoulder Pressing Posture)

    1m 43s · Downloadable

    In this video I offer two useful modifications and provide instructions for working in the posture without doing a modification. The first modification is for if in the beginning stages you are having trouble lifting your feet off the ground. Try placing your hands on two blocks that are placed behind you. At first the extra elevation might scare you but it can also give you a thrill as you get the feeling of your feet and legs lifting up and c...

  26. Kurmasana Modifications (Tortoise Posture)

    1m 50s · Downloadable

    Kurmasana, Tortoise Posture, is one of the crux poses of the primary series, each asana that comes before is preparing for this challenging section of the sequence. This posture has two parts, the A part emphasizes forward bending and the B part, hip opening. Use the modification present here if you have difficulty with forward bending and/or tight shoulders. Elevate your hips with a block and then come forward and lower you head onto a block. ...

  27. Garbha Pindasana Modification (Womb Embryo Posture)

    1m 45s · Downloadable

    If you can't do Lotus Posture no problem, you can do a nice version of this difficult posture by simply leaning back and weaving your arms through a cross legged position, and then proceed to round back into a nice spinal flexion and roll back and forth tracing a circle. Next I give you you step by step instructions for taking the arms through the legs that are folded into Lotus Posture. Be careful to proceed patiently without straining or forci...

  28. Baddha Konasana Modification

    1m 38s · Downloadable

    Open the thighs outward, imagine that the thigh bones lengthen and extend away from you in a line from the hip to the knee. Soften and release the inner thighs, and endeavor to ground the thighs downward towards the earth. Keep the sacrum (back of the pelvis) sucked forward into the body, sit directly on the sitting bones, feel the pelvis and thighs as supremely weighted and heavy. Lift up the spine and suck the navel up and back strongly (Uddhyana...

  29. Upa Vista Konasana Modification (Wide Angle Seated Forward Bend Posture)

    52s · Downloadable

    Modify this posture by placing a supportive blanket under hips so that you can experience the proper forward tilt of the pelvis as you come into the position. Also if your head cannot come to the ground with an elongated spine, allow your head to come down on to a block so that you can release the spine, neck and head as you work in the posture.

  30. Supta Padangushthasana (Supine Big Toe Posture)

    1m 5s · Downloadable

    The basic instructions for this difficult posture include keeping the legs as straight as possible as you work-even if this means using a strap. Be sure to ground the 'down' leg and to make a great effort to lift your torso away from the ground. Continue to work to straighten and lengthen both legs as you take the leg to side. It is necessary to be patient and thus not to hurry as you execute each phase of this posture.

  31. Urdhva Dhanurasana Modification (Upward Bow Posture)

    3m 56s · Downloadable

    Upward Bow Posture is a gateway posture, this means that it is the best position for learning to work according to a set of back bending principles. Use this posture to instill the principles into your psyche and you will know how to work safely and effectively in any back bend. This video takes you step by step through the process. We begin in a simple bridge posture in order to focus on the pelvic positioning and the actions of keeping the thi...

  32. Creativity Within Your Daily Practice

    2m 45s · Downloadable

    After almost 25 years of daily ashtanga practice it is safe to say that I am no stranger to monotony and repetition. Following roughly the same few daily asana recipes provides me with meditative focus, discipline and a welcome clarity about what and how to practice. But also I think I would be eligible to be declared clinically insane if I did not ever struggle and at times hate doing mostly the same thing day after day.
    That is why I have come t...

  33. Age and Longevity In Your Practice

    3m 35s · Downloadable

    "You see the practice for its aim of teaching you meditation. You also have make more room in your life for your practice if you want to keep doing it at the same level that you have been. Be open to practicing slower, fewer asanas and staying longer in them. Develop your inversions and breathing. Hatha yoga and diet are an inseparable conversation, you have to simplify your diet dramatically with a clear eye to how your body is going to feel a...