How much Time does it take to complete the Primary Series of Ashtanga Vinyasa Yoga?

The Primary Series of Ashtanga Vinyasa Yoga, also known as Yoga Chikitsa (Yoga Therapy), is a comprehensive and transformative sequence of postures. Completing the entire series typically takes 75 to 90 minutes, depending on experience level, pace, and practice style.

1. General Timing for the Primary Series

• Experienced Practitioners: Around 75 minutes. They move smoothly between poses with consistent breath and flow.
• Beginners: Closer to 90 minutes or more. Extra time is needed to learn transitions, focus on alignment, and hold postures longer.

2. Structure of the Primary Series

The sequence follows a specific order, and the time spent on each section contributes to the overall practice:

• Opening Sequence (10-15 minutes): Includes 5 rounds of Surya Namaskara A and 5 rounds of Surya Namaskara B to warm up the body.
• Standing Poses (15-20 minutes): Features poses like Trikonasana (Triangle Pose) and Parsvottanasana (Pyramid Pose) to build strength and balance.
• Seated Poses (30-40 minutes): The heart of the Primary Series, with forward bends, hip openers, and twists, including poses like Marichyasana and Navasana.
• Closing Sequence (10-15 minutes): Includes calming poses such as Sarvangasana (Shoulder Stand), Matsyasana (Fish Pose), and Savasana (Corpse Pose) for relaxation.

3. Factors That Influence Timing

• Experience Level: Beginners may pause more frequently to adjust alignment or learn transitions. Advanced practitioners flow seamlessly, which reduces the overall time.
• Pace and Breathwork: The rhythm of the practice is guided by the breath (Ujjayi breathing). A slower, mindful approach will naturally take longer.
• Mysore-Style vs. Led Class: Mysore-style classes allow practitioners to move at their own pace, which might shorten or lengthen the practice. Led classes are typically standardized and last around 90 minutes.
• Modifications or Omissions: Beginners or those with time constraints might skip certain poses or practice up to Navasana (Boat Pose), shortening the session.

How to Approach Timing as a Beginner

If you’re new to Ashtanga, don’t worry about completing the full series right away. Instead:

• Start with the Opening and Standing Sequences, which take about 30 minutes.
• Gradually add seated poses and the closing sequence over time.
• Focus on consistency rather than rushing to complete the series.