The First Journey to Mysore (1973)
In 1973, during my first trip to Mysore, I (Nancy Gilgoff) learned the Primary and Intermediate Series of Ashtanga Yoga directly from Guruji. Along with David Williams, we stayed for four months and practiced twice daily – excluding Saturdays and Moon Days.
In the very first class, Guruji taught me five Surya Namaskara A (Sun Salutation A) and three finishing postures: Yoga Mudrasana, Padmasana, and Tolasana.
In the second class later that day, we repeated the five Surya Namaskara A, added five Surya Namaskara B, and concluded again with the same three finishing poses.
By the next class, Guruji reduced the number to three of each (A and B), and instructed me to maintain that count in daily practice. From then on, he began adding at least two new postures per class, always ending with the same finishing sequence.
Standing Sequence and Early Structure
Guruji initially taught me the standing sequence up to Parsvottanasana, omitting Parivritta Trikonasana and Parivritta Parsvakonasana, which had not yet been introduced. After Parsvottanasana, I was instructed to jump straight through to Dandasana to begin the seated postures.
Seated Postures: Fewer Vinyasas, More Flow
In seated asanas, vinyasas were minimal:
- No vinyasas between sides
- No vinyasas between variations
For example:
- All variations of Janu Sirsasana A, B, and C were performed consecutively (right, left for each) before a single vinyasa introduced Marichyasana.
- All Marichyasana A–D were done similarly – without vinyasas between sides or variations.
- The same structure applied to Baddha Konasana, Upavishta Konasana, and Supta Konasana.
- Ubhaya Padangusthasana flowed directly into Urdhva Mukha Paschimottanasana by simply changing the hand grip – no vinyasa in between.
Post-Primary Adjustments and the Start of Intermediate
After Setu Bandhasana, Guruji added Utthita Hasta Padangusthasana and Ardha Baddha Padmottanasana, instructing that they be integrated back into the standing sequence, after Parsvottanasana.
Notably, Utkatasana, Virabhadrasana, Parivritta Trikonasana, and Parivritta Parsvakonasana were not part of the series at this point. These postures were added only in later years.
Once these additional standing poses were taught, the Intermediate Series began immediately—with Pashasana.
At that time, David and I were unaware that Ashtanga was organised into separate series. We only discovered this at the end of our trip, when Guruji handed us a sheet listing the sequences: Primary, Intermediate, Advanced A, and Advanced B.
He then instructed us to practice only one series per day, once per day. Yet, during our stay in Mysore, we had been practicing both Primary and Intermediate twice daily, having learned them both within two months.
The Original Intermediate Series: Simpler Vinyasa Structure
The Intermediate Series also featured fewer vinyasas:
- No vinyasas between sides in poses like Krounchasana, Bharadvajasana, Ardha Matsyendrasana, Eka Pada Sirsasana, Parighasana, and Gomukhasana.
- Grouped backbends such as Shalabhasana through Parsva Dhanurasana were performed consecutively with a single vinyasa at the end.
- The same structure applied to Ushtrasana through Kapotasana, and to the leg-behind-head sequence from Eka Pada Sirsasana through Yoganidrasana, ending with Chakrasana.
Vrishchikasana and the Headstands
Back then, the Intermediate Series included Vrishchikasana after Karandavasana:
- We held Pincha Mayurasana for 5 breaths
- Entered lotus and lowered into Karandavasana
- Rose back up and transitioned into Vrishchikasana for another 5 breaths
The series originally ended with Gomukhasana, but when David asked for more, Guruji added:
- Supta Urdhva Pada Vajrasana
- The seven headstands:
– Baddha Hasta Sirsasana A–D
– Mukta Hasta Sirsasana A–C
Guruji mentioned that these came from the Fourth Series.
Backbends and Finishing Sequence
Following Intermediate, we practiced:
- Floor backbends like Urdhva Dhanurasana
- Standing drop-backs
- The complete finishing sequence, including:
– Paschimottanasana, Sarvangasana, Halasana, Karnapidasana
– Urdhva Padmasana, Pindasana, Matsyasana
– Uttana Padasana, and Sirsasana
Previously, we had only ended with the three postures: Yoga Mudrasana, Padmasana, and Tolasana.
Pranayama and Later Changes
Guruji began teaching us Pranayama after we had fully learned Intermediate—around the third month in Mysore.
In 1980, during his visit to Maui, Guruji introduced more vinyasas during led classes. When I asked if I should incorporate these into my self-practice, since he hadn’t taught them originally, he advised doing so to build strength.
At that time (1980), Parivritta Trikonasana, Parivritta Parsvakonasana, Utkatasana, and Virabhadrasana were still not included.
Later, during another visit to the U.S., Guruji added Parivritta Trikonasana and Parivritta Parsvakonasana. When he saw us doing Parivritta Parsvakonasana during another Maui trip, he asked why we were doing “this crazy posture” and said we should take it out—though, since the local group liked it so much, he allowed us to keep it.
Utkatasana and Virabhadrasana were likely added sometime in the late 1980s.
Originally: Five Series, Not Six
At the time, there were five Ashtanga series:
- Primary
- Intermediate
- Advanced A
- Advanced B
- The Rishi Series (Fifth)
Looking back, those early months in Mysore offered more than just a physical practice – they laid the foundation for a lifelong relationship with the method, the lineage, and the teacher. The structure was simpler, the rhythm steadier, and the learning deeply personal.
While the Ashtanga system has evolved over the years, understanding how it was originally transmitted helps preserve the essence of the practice. It reminds us that beyond the forms and sequences, yoga is ultimately a journey of dedication, humility, and direct experience.