The Primary Series of Ashtanga Yoga

A step-by-step guide by Eddie Stern

Eddie Stern demonstrates practices for engaging your whole being. From dynamic postures, guided meditation and deep breathing, this 18-lesson series is suitable for yogis of any experience level. An introduction by Deepak Chopra reveals leading advancements in neuroplasticity and epigenetics, explaining how proper yoga techniques can physically change the structure of the brain. These sessions are not only educational but also provide a spiritual and calming experience. Begin your practice today.

More with Eddie: YOGA365, Stress Reduction Special, Inner Strength Special, Urban Yogis, Undoing the Stress Epidemic, Resonance Breathing, Yoga and Meditation

More with Deepak: One World, Closer to Truth, Satsangh, Love in Action, Seven Spiritual Laws of Success 2.0, The Ultimate Happiness Prescription 2.0

About the show

Hosted by: Deepak Chopra

Instructed by: Eddie Stern

Music: Moby

18 lessons

Location: ABC Home’s Deepak Homebase

Studio: Martine Dubin Company

HD PG-13

Available on all devices

A Guide To Yoga Foundations

In response to the many requests, this most sought after series is now available as a purchase-to-own. This practice sequence was previously only available with a Healthwirefm subscription of $4.99 / month, but is now available for a one-time price of $19.99 USD.

We invite you to practice at your own pace, at-home or on-the-go. Purchase the Yoga Primary Series today to build a strong foundation for your practice and engage your whole being.

Purchase Now Already purchased? Click here Need help?

Season 1

Introduction with Deepak Chopra
Introduction

Introduction with Deepak Chopra

Dr. Deepak Chopra gives a comprehensive explanation to the positive side effects of this engaging practice. This thorough introduction outlines how the Yoga Primary Series merges the wisdom of yoga with the findings of Western research. These sessions will rewire your brain and activate your genes for radical well-being.

Watch Introduction
Audio Available
Yoga Therapy & Core Strengthening - Part I
LESSON 1

Yoga Therapy & Core Strengthening - Part I

Breath and movement together are introduced as a core concept of the practice in this initial lesson. Simple poses will promote leg and core strength, improve circulation, and thus increase the energy output of your cells. You will be left feeling grounded, stable and motivated.

Watch Introduction
Start Practicing
Audio Available
Yoga Therapy & Core Strengthening - Part II
LESSON 2

Yoga Therapy & Core Strengthening - Part II

Eddie Stern introduces a variety of postures and exercises that will stabilize muscles and begin to strengthen the arms and shoulders as well. Free and comfortable breathing is elaborated on as we slowly prepare for the more complex poses that will follow as the series deepens.

Watch Introduction
Start Practicing
Audio Available
Postures to Open the Shoulders & Breath
LESSON 3

Postures to Open the Shoulders & Breath

Texting, computers and the consistent pressures of everyday life cause us to hunch forward little by little leading to poor posture. These poses led by Eddie Stern reverse the pull of gravity, opening the shoulders, chest, lungs and heart.

Watch Introduction
Start Practicing
Audio Available
Sun Salutations - A
LESSON 4

Sun Salutations - A

This lesson features a practice designed for daily execution, benefitting general health and well-being. Eddie Stern leads a Sun Salutation variation which consists of 9 movements that (when combined with deep breathing) heat the body internally, activate the organs, and remove toxins.

Watch Introduction
Start Practicing
Audio Available
Sun Salutations - A + B + Finishing Poses
LESSON 5

Sun Salutations - A + B + Finishing Poses

This second Sun Salutation variation is made up of 17 movements which help to increase stamina, endurance and cardiovascular health. This is a challenging practice, but suitable for yogis of all levels.

Watch Introduction
Start Practicing
Audio Available
Fundamental Standing Poses
LESSON 6

Fundamental Standing Poses

Eddie Stern demonstrates a series of fundamental standing poses which address flexibility of the legs and back muscles, while increasing strength of the waist and arms. The standing poses also increase balance and spatial awareness.

Watch Introduction
Start Practicing
Audio Available
“Your Life is Long as Your Legs Are Strong”
LESSON 7

“Your Life is Long as Your Legs Are Strong”

There is a saying in yogic traditions that your “life is as long as your legs are strong.” Elderly people with strong legs have more energy output from their cells due to increased mitochondria and lead longer lives. The poses in this lesson encourage strength for preventative measures and a happier, healthier future.

Watch Introduction
Start Practicing
Audio Available
Jumping Transitions
LESSON 8

Jumping Transitions

Eddie Stern demonstrates various jumping transitions between poses in this lesson. These transitions increase core, arm and shoulder strength by engaging the full body. Lymph glands are activated during these movements, carrying the body’s cellular waste to the detoxification organs.

Watch Introduction
Start Practicing
Audio Available
East to West Side Stretch
LESSON 9

East to West Side Stretch

These seated poses illustrate the importance of balance and counterbalance, an idea that is a unique characteristic of this practice. If you bend forward, afterwards you need to bend backwards. If you rotate inwardly, following that, you should rotate externally.

Watch Introduction
Start Practicing
Audio Available
Head to Knee Poses
LESSON 10

Head to Knee Poses

The 3 head-to-knee poses demonstrated in this lesson are fundamentally important postures that should be practiced regularly for all around health and flexibility. These movements will purify the pancreas, prostate gland, and urinary tract. Flexibility of the hamstrings, ankles, and hips are also worked.

Watch Introduction
Start Practicing
Audio Available
Pose of The Sage
LESSON 11

Pose of The Sage

This lesson’s 4 poses gently massage the liver, spleen, and stimulate the digestive tract. The positions require intense flexibility and concentration. Please know, these poses do not all need to be tried in one go. Eddie Stern encourages you to try one and gradually add on poses as you become more comfortable.

Watch Introduction
Start Practicing
Audio Available
Challenging Core & Hamstrings
LESSON 12

Challenging Core & Hamstrings

The boat pose is a basic core strengthening pose, strengthening the waist, hip-flexors, back and spinal cord. This lesson with Eddie Stern challenges hip flexibility gained from the earlier sessions.

Watch Introduction
Start Practicing
Audio Available
Working Deeply with the Hips
LESSON 13

Working Deeply with the Hips

The postures in lesson 13 are said to be important poses for strengthening and purifying the lower intestines and sphincter muscles, strengthening our organs of elimination, as well as open the hips.

Watch Introduction
Start Practicing
Audio Available
Extended Leg Postures
LESSON 14

Extended Leg Postures

The new movements in these final postures will test your core strength and control, as well as your hamstring flexibility. Eddie Stern guides you through several dynamic poses which will challenge your newfound abilities.

Watch Introduction
Start Practicing
Audio Available
Backbends
LESSON 15

Backbends

Eddie Stern demonstrates a series of backbend postures in this lesson, designed to invigorate and energize the body, open the heart, and clear the mind. Backbends in yoga can promote oxygen flow and lower stress levels.

Watch Introduction
Start Practicing
Audio Available
Yoga Inversion Poses
LESSON 16

Yoga Inversion Poses

Through the practice of yoga inversion poses, gravity is reversed, and your body is turned upside down. Headstand and shoulder stands redirect your energy inward to calm the mind and relax the body.

Watch Introduction
Start Practicing
Audio Available
Deep Breathing Meditation
LESSON 17

Deep Breathing Meditation

Yoga practice is much more complex than just a series of poses; yoga’s foundation is deep, controlled breathing and meditation. When our attention moves inward, self-awareness, understanding, and wisdom enlighten the body and mind. In this lesson, Eddie guides a meditation for connecting to our higher purpose and authentic self. It is through meditation that transformation occurs.

Watch Introduction
Start Practicing
Audio Available
Full Primary Lesson
LESSON 18

Full Primary Lesson

In this final session, all earlier sessions are linked together for a continuous, 90-minute practice. Follow along with Eddie Stern to increase stamina and proficiency in postures learned previously while paying close attention to the breath.

Watch Introduction
Start Practicing
Audio Available

About Eddie Stern

Eddie Stern is a yoga teacher, author and lecturer from New York City. He is known for his expertise in Ashtanga Yoga, and his dedication to providing ways for people from all walks of life to access simple and effective yoga and meditation practices.

He has published several books on yoga. His latest publication, One Simple Thing, A New Look at the Science of Yoga and How It Can Transform Your Life, is a best-selling book that describe the underlying mechanisms that make yoga such an effective practice.

Eddie continuously travels internationally to teach and give lectures. Please check out his site below to stay up to date on where you can practice with him next!

Visit his website at www.eddiestern.com

About Deepak Chopra

Deepak Chopra, M.D., F.A.C.P, founder of The Chopra Foundation, a non-profit entity for research on well-being and humanitarianism, and Chopra Global, a modern-day health company at the intersection of science and spirituality, is a world-renowned pioneer in integrative medicine and personal transformation.

Chopra is a Clinical Professor of Family Medicine and Public Health at the University of California, San Diego and serves as a senior scientist with Gallup Organization. He is the author of over 89 books translated into over forty-three languages, including numerous New York Times bestsellers.

His 90th book and national bestseller, Metahuman: Unleashing Your Infinite Potential (Harmony Books), unlocks the secrets to moving beyond our present limitations to access a field of infinite possibilities. TIME magazine has described Dr. Chopra as “one of the top 100 heroes and icons of the century.”

Visit his website at www.deepakchopra.com