When time is short, an abbreviated yoga routine is always better than no yoga at all. Enjoy the insanely awesome benefits of Ashtanga yoga with these short form routines created by yoga pioneer David Swenson, author of everyone’s favorite Ashtanga Yoga Practice Manual.
15 minute routine
Includes the following asanas:
- 5× Surya Namaskara A
- 3× Surya Namaskara B
- Paschimottanasana B
- Marichyasana C
- Navasana
- Urdhva Dhanurasana
- Padmasana
- Shavasana
30 minute routine
Includes the following asanas:
- 3× Surya Namaskara A
- 2× Surya Namaskara B
- Padangusthasana
- Utthita Trikonasana
- Utthita Parsvakonasana
- Utthita Hasta Padangusthasana
- Virabatrasana A
- Virabatrasana B
- Dandasana
- Paschimottanasana A
- Janu Sirsasana A
- Marichyasana A
- Marichyasana C
- Navasana
- Urdhva Dhanurasana
- Salamba Sarvangasana
- Mathsyasana
- Padmasana
- Utpluthee
- Shavasana
45 minute routine
Includes the following asanas:
- 3× Surya Namaskara A
- 3× Surya Namaskara B
- Padangusthasana
- Utthita Trikonasana
- Utthita Parsvakonasana
- Prasarita Padottanasana A
- Prasarita Padottanasana C
- Utthita Hasta Padangusthasana
- Ardha Baddha Padmottanasana
- Virabatrasana A
- Virabatrasana B
- Dandasana
- Paschimottanasana A
- Ardha Baddha Padma Paschimottanasana
- Janu Sirsasana A
- Marichyasana A
- Marichyasana C
- Navasana
- Baddha Konasana A
- Upavistha Konasana A
- Urdhva Dhanurasana
- Salamba Sarvangasana
- Halasana
- Karana Pidasana
- Uttana Padasana
- Sirsasana A
- Balasana
- Yoga Mudra
- Padmasana
- Utpluthee
- Shavasana
Related posts: Ashtanga Yoga Primary Series Videos, Primary Series Poster and Intermediate Series Poster
Learn more about each of the poses by following the links to AshtangaYoga.info. Thanks to Stephan at feierabendyogi for linking the poses.
Daily Cup of Yoga 
David was one of my first teachers and I’ve always loved this practice! I lost my VHS awhile ago and have been wanting to get an updated version. Thank you!!
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The gorgeous location of Ladakh is on hand from June and provides a whole distinction to the relaxation of the country. Days are sunny and clear, however you will want layers for warmth. The relaxation of the usa is looking forward to the monsoon https://longboardfun.com/ ; humidity is excessive and thunderstorms frequent, specifically in the Himalaya and southern states.
Thanks a lot, David. This article increased my knowledge about ashtanga yoga. Can I use this article as an inspiration for my next blog? Do answer. Check out my blogs if you are interested. Would love to have an expert’s advice for me.