Ashtanga Primary Series Video
Ashtanga Primary Series

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Ashtanga Primary Series

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This Primary Ashtanga Vinyasa Yoga Class with Doug Swenson is a moderately challenging routine. Very clear instructions will be given as well as alternatives for challenging vinyasa and asana. This routine will utilize powerful and yet very fluid transitions between asana. Class will conclude with some light pranayama and a guided deep relaxation. This class is fantastic for all those who enjoy the challenge of Ashtanga with alternatives to accommodate different body types.

Contraindications: You may need one or two foam blocks for this sequence. There are several stages and levels offered for each pose, always choose the level most appropriate for your body, and remember that the most highest stages are often only practiced by students with an advanced practice. Always practice conscious yoga, use awareness and listen to your body.

Featuring Music by Zamir Dhanji and Damon the Zen Dummer


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phoenixdawn09, posted on August 1, 2016

Wonderful teaching and an energising practice, 1st primary series for me after 2 months off in recovery from an injury. Thank you for inspiring me to come back to longer focused practices. Coincidentally, I am also sending greetings from Switzerland, we love you here!
Happy Swiss national day, and very best wishes from Dawn :)

dougswenson, posted on August 1, 2016

Hi Dawn,

Good to know you are recovering from your injury - just take easy and me mindful - i am happy you enjoyed my version of the primary series. Also great to know Switzerland enjoying my work - Blessings, Doug

arnerfam, posted on June 15, 2015

Thank you so much Doug, that was wonderful again - so peaceful and powerful at the same time! Please tell me should you come back to Switzerland to teach! Happy greetings, Corinne

dougswenson, posted on June 15, 2015

Hi Coriene,

Thank you for trying out my Ashtanga Primary Practice and glad you enjoyed the flow and energy - not sure when I will be back in Switzerland -
Blessings, Doug

Janekatm, posted on April 5, 2015

Thanks Doug, That's the 1st time I've made it all the way through the primary series, - thanks to your modifications! I'm going to keep coming back to this. Namasté

dougswenson, posted on April 5, 2015

Hi Janekatm,

It is really nice to hear, you found my modifications advantageous in your practice. - Too many times, yoga becomes competition and a battle of the ego, and we forget to embrace the beauty and nectar of the practice itself - the journey is everything as the river of life - Thank you for your support - Blessings, Doug

dougswenson, posted on January 1, 2015

Happy New year - good to know you took advantage of the modifications for this primary series routine... Thank you for your kind words... being calm and at peace in a challenging routine - is to be one and make friends with the energy: ) Enjoy your day Doug

jude2604, posted on January 1, 2015

Love the modifications offered in this video, perfect for an ashtanga beginner like me! Doug, your teaching is so peaceful and calming, it really takes the fear factor out of even the most challenging postures. So grateful for this video. Happy new year to all! x

catrine, posted on December 29, 2014

love this peaceful and gentle most delicate practice, full of hopes and advices for the upcoming year, so patiently waiting for more classes Mister Doug Swenson, xcatrine

dougswenson, posted on December 29, 2014

Thank you for your support - I am very glad you enjoyed the Primary Series with my own signature :) Hope you have a wonderful new year and yes more video coming on Gaiam - Blessings, doug

thewolfmummy, posted on December 6, 2014

Thank you for amazing Ashtanga practice. I start practice on the begin of 2014 under my teacher eye but unfortunately due to health issues I had to take a brake. Today was my first day back to Ashtanga and I found this video the best practice, great advices and modification. Doug Swenson was highly recommended by my teacher. Now I know why. Namaste

dougswenson, posted on December 6, 2014

Thank you for your kind words - I appreciate your support and I am glad you found my Ashtanga Primary Series video to be helpful - Tell your teacher I said hello and appreciate the recommendation - Blessings, Doug

becca9, posted on November 23, 2014

By the time we got to the seated asanas I felt absolutely buzzing with energy and it just continued! Wonderful, gentle teaching style, just a beautiful practice. Thank you for sharing with us Doug.

dougswenson, posted on November 23, 2014

Hi Becca,

A appreciate your kind words and also happy to know you found the heart of practice - Blessings, doug

OneLove2002, posted on November 2, 2014

That was the first time I have done the Ashtanga Primary series. It was sooooo powerful. I feel so strong and so still. This practice was a beautiful preparation for my meditation. Thank you @dougswenson. Namaste.

dougswenson, posted on November 2, 2014

I appreciate you practice and energy - this is a challenging routine with a very fluid presentation... thanks for your support - Blessings, doug

jchecket, posted on October 28, 2014

Beautiful lead through the Ashtanga primary series. I love Doug's style and voice. He says some really wonderful spiritual things while teaching. I really like his style! :)

dougswenson, posted on November 23, 2014

I am very glad you found the beauty in a powerful routine - blessings, doug

Keakaha, posted on October 11, 2014

Thank you Doug, namaste.

dougswenson, posted on November 23, 2014

You are welcome - have thank you for your practice - blessings, doug

dougswenson, posted on November 23, 2014

You are welcome - have thank you for your practice - blessings, doug

ErynMarie, posted on September 16, 2014

It would be great if at least one video, just one, went through the primary series with the proper count, from beginning to end. Lots of introductions and variations and sequences with modifications but not one full series straight through. PS: that's a note for MYO more that you, Doug!

dougswenson, posted on November 23, 2014

No worries - thank you for your comments - hope you have a great day

Blessings, doug

dougswenson, posted on July 2, 2014

@salthewal - I am happy you found the flow enjoyable - enjoy your Day ;)

salthewal, posted on July 2, 2014

A lovely flowy touch to the primary series. And that savasana was amazing - the perfect conclusion. Thanks Doug.

dougswenson, posted on July 1, 2014

@CharlotteT - Hi Charlotte, thank you for the complement - it has taken many years to find a soothing touch in a powerful system - glad you enjoyed the video :) Blessings, Doug

dougswenson, posted on July 1, 2014

@shaheen1 - I am very happy to know you enjoyed the gentle, holistic approach - Blessings, doug

CharlotteT, posted on June 8, 2014

Thank you Doug, this was beautiful! I love the way you move, you make the primary series balletic**

shaheen1, posted on June 5, 2014

Thank you so much!
I have been thrilled by ashtanga yoga practice for a while, and since there are no ashtanga teachers around where I live I have been looking around the net to learn the primary series.
This is probably the first time I actually went through the whole series, with modifications and opting for not doing the vinyasanas when the option was on!
Im really pleased to find such a comprehensive guide that could help me at my pace to perfectioning the primary series. Thanks again!

dougswenson, posted on April 7, 2014

@alunamoth - happy to know you found the modifications for postures to your advantage - Enjoy, Doug :)

dougswenson, posted on April 7, 2014

@Cveta - You are quite welcome - glad you enjoyed the routine

alunamoth, posted on March 8, 2014

Thank you, thank you, thank you! This is the first time I have been able to learn modifications for the postures after Navasana. I've just never attempted to do any of the postures after Navasana because they look so impossible, but this video encourages me. I don't know how Doug keeps the pace for the practice and the breathing for all the teaching of the postures and the modifications he does, but it works! I did notice that there were some points in the video when the audio of Doug's voice was a little soft. No matter though, I will be doing this video again and again! Namaste.

Cveta, posted on February 20, 2014

Thank you Doug! So lovely, intense and gentle. I love your humble peaceful teaching style.

dougswenson, posted on February 1, 2014

@Suserra - That is awesome you enjoyed the flow - Blessings, Doug :)

Suserra, posted on December 26, 2013

I love it. Thank you very much.

dougswenson, posted on October 17, 2013

@Samadhier- You are very welcome - Thank you for the prayers :)

dougswenson, posted on October 17, 2013

@Quickbrownfox= yes balancing strength with softness is a great recipe - enjoy :)

dougswenson, posted on October 17, 2013

@acroyogamonkey Very Glad you enjoyed the unique approach :)

quickbrownfox, posted on October 17, 2013

I truly enjoyed this video and found it to be helpful and calming despite the powerful practice. After attending a Mysore class where I felt a bit inadequate, the modifications presented here felt like a welcoming embrace. Thank you!

Samadhier, posted on September 10, 2013

Dear Doug ,, I am so glad and thankful to watch your video .. I am praying for your health and soul

acroyogamonkey, posted on July 30, 2013

wonderful practice! I love how variations for all levels are included with excellent instruction. I was able to do the backwards roll with safety thanks to the explanation provided in the video. :) the music is great too.

Naney, posted on May 23, 2013

@dougswenson - perfect, just what I'm looking for. Have a great day.

dougswenson, posted on May 23, 2013

@Naney - Yes but with an ashtanga format, you will enjoy :)

Naney, posted on May 21, 2013

Hi Doug, is this flow based on your Sadhana yoga style? I recently did your soothing flow and am hoping this is similar? Namaste Jane

antonioman64, posted on May 16, 2013

Good old school!

Lolotte, posted on April 14, 2013

Is there a way to lower the music and/or put the voice louder ?
I really liked that practice but as a beginner I really need the teacher's directions and I had big trouble hearing them over the guitar and bongos

dougswenson, posted on February 27, 2013

@BeanDip888 - Hi Beandip, That is great to know... you found the modifications helpful ... enjoy Doug :)

BeanDip888, posted on February 27, 2013

This is my favorite video. The instruction for each level helps me to understand where i am and the potential of where i might be able to progress. I have improved a lot in just a few weeks with this practice.

dougswenson, posted on February 22, 2013

@Raschakra - Hi Raschakra... thank you for your kind words - always happy to be of service - blessings, Doug

Raschakra, posted on February 22, 2013

This will definitely be my go-to practice from now on for the primary series. Extremely clear instruction, excellent pace, compassionate modifications. Thank you!

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