The Ultimate Guide To Ashtanga Yoga Poses

Ashtanga yoga is a style of yoga that focuses on eight primary postures and two secondary ones. The poses are practiced sequentially in a specific order to create a more consistent flow while the practitioner’s heart rate, blood pressure, and metabolism are increased. Follow this guide to learn about the most popular Ashtanga poses.

Introduction

If you’re new to Ashtanga yoga, you may be wondering what poses to do first. This guide will teach you the most popular Ashtanga poses and how to do them correctly.

The following poses are the basic foundation for Ashtanga yoga. Once you know these poses, you can explore more challenging poses that will help build flexibility and strength in your body.

1) Downward Dog

Downward Dog is a beginner’s pose that opens the hips and spine. To do it, lie on your back on the floor, legs extended straight out in front of you, toes pointed toward the ceiling. Place your hands flat on the floor next to your shoulders and press down into your palms while keeping your feet together. If possible, lift your chest and tailbone off the floor, extending your neck and spine fully. Hold this pose for two to three breaths before slowly lowering back down to the starting position.

The Ultimate Guide To Ashtanga Yoga Poses Photo Gallery

2) Cat-Cow

Cat-Cow is a balancing pose that strengthens the abdominal and lower back muscles. To do it, stand with one foot in front of the other with your toes pointing forward. Bend your knees so that both feet are at a 90-degree angle and lean forward at the hips as far as you can. Hold this pose for 30 seconds before slowly returning to standing.

3) Cobra Cobra is another abdominal exercise that strengthens the lower back muscles. It’s also known as the cobra pose because of how it looks like you’re about to spit out a snake. Lower your chest toward your knees, bringing your arms and head with you, lengthening the spine from the tailbone up through the crown of your head.

4) Eagle Eagle is an excellent lower back strengthening move that isolates the lats, builds flexibility in your spine, and works on posture all at once. To do eagle pose, sit with your legs extended in front of you and hold a block or a chair seat with your hands. Raise your arms overhead, pointing them straight up and feel the stretch in your back as you bring your shoulders and head to the floor.

5) Reverse-V Cobra Cobra is another abdominal exercise that strengthens the lower back muscles. It’s also known as the cobra pose because of how it looks like you’re about to spit out a snake. Lower your chest toward your knees, bringing your arms and head with you, lengthening the spine from the tailbone up through the crown of your head.

6) Bridge Bridge is an excellent lower back strengthening move that isolates the lats, builds flexibility in your spine, and works on posture all at once. To do bridge pose, lie face down on a mat. Squeeze the lower back muscles and raise your hips up until they’re in line with the shoulders and chin. Your arms should be positioned directly underneath your shoulders and your legs should form a straight line from ankles to fingertips. The spine remains long, not arched or rounded (like in cat pose).

7) Side Bends Side bends strengthen the obliques, which are deep muscles that run from side to side under many of the abdominal organs. These muscles play a huge role in digestion: They move food through the gut and also help to rotate food as it moves through your digestive tract. In yoga, side bends challenge the body’s balance and strength, working on posture at the same time as they engage essential muscle groups.

Standing Poses

The first pose in the ashtanga yoga sequence is called ustrasana or eagle pose. In this pose, you stand with your feet hip-width apart and your hands on your hips. Keeping your spine straight, lift your chest and chin up so that you are looking straight ahead. Hold the pose for 5 to 10 breaths before slowly lowering yourself back to the ground.

The second pose in the ashtanga sequence is called paschimottanasana or peacock pose. In this pose, you sit down with your legs crossed in front of you,your spine straight, and your hands on your thighs. Bring your right heel close to your left buttock and extend your left leg out in front of you. Hold the pose for 5 to 10 breaths before slowly lowering yourself back to the ground.

The third pose in the ashtanga sequence is called utthita hasta padangusthasana or extended hand-to-big-toe pose. In this pose, you stand with one foot in front of the other and place both hands on top of your head. Keeping your spine long and straight, lift your torso up and stretch out your arms so that they are parallel to the ground. It may feel strange to have your arms behind your head, but it will help you engage your core muscles and keep your back straight.

Try not to bend over or use the front of your body to push yourself up. Practice this pose for up to 10 breaths before lowering yourself back down.The fourth pose in the ashtanga sequence is called utthita shirshasana or extended shoulder-stand pose. In this pose, you stand with one foot in front of the other and place both hands on top of your head while lifting up onto tiptoes. Hold the position for 5 to 10 breaths before lowering yourself down using both hands on either side of your legs and keeping the spine long and straight.

Forward Bend: Urdhva Mukha Svanasana (Upward Facing Dog)

This pose is a great way to open the chest and stretch the arms and shoulders. To do this pose, stand with your feet hip-width apart, and bend your knees so you are sitting on your heels. Place your palms on the floor beside you, shoulder-width apart.

Look up and squeeze your glutes as you lift your torso up until your chin is above the floor. Hold for a few breaths, then slowly lower back down to the starting position.

Ashtanga practitioners often begin their practice by doing this pose before any other poses. It’s a great way to warm up the body and open up the chest before practicing more vigorously poses.

Inverted Poses On A Chair

If you’re looking for an inversion that will invigorate your whole body, then try inverted poses on a chair. These poses are great for opening up the hips and spine, and can help to relieve tension in the neck, shoulders, and lower back. Here are four inverted poses that you can do on a chair:

1. Child’s pose on a chair: Start in tabletop position with your feet flat on the floor and your hands resting on your hips. Push your hips forward until you feel a stretch in the front of your thighs and abdomen. Keep your back straight and look down at the floor. Hold this pose for 30 to 60 seconds.

2. Cat-cow pose on a chair: Start in tabletop position with your feet flat on the floor and your hands resting on your hips. Bend your knees so that you’re sitting upright with your butt hanging off the edge of the chair. Shift your weight so that you sit evenly on both heels and press down into the palms of both hands. Extend your arms overhead, then press down into the soles of your feet to lift yourself up off the chair. Hold this pose for 30 to 60 seconds.

Downward Dog: Adho Mukha Svanasana (Downward Dog)

Ashtanga Yoga teacher Kari Wuhrer shares this beginner-friendly pose with you in her newest video. You can do Downward Dog anywhere, at any time, and it’s a great way to stretch your back, legs, and hips.

Start on all fours with your palms flat on the floor next to your shoulders. Spread your knees as wide as comfortable and press your heels into the floor. Lift your torso up and extend your arms forward until your palms are flat on the floor again. Keep your spine straight and press down through the heels to lift yourself up into Downward Dog. Make sure to press the heels into the floor to keep your balance. Hold for 3-5 breaths then slowly lower yourself back down to the starting position.

If you’re feeling especially adventurous, try this variation: Instead of keeping your spine straight, let it fall naturally forward while you press down through the heels to lift yourself into Downward Dog. Stay in this pose for 3-5 breaths before returning to the starting position.

Side Angle Pose: Parivrtta Parsvakonasana

This pose is a great opener for ashtanga practice. It lengthens the spine, opens the chest and shoulders, and stretches the hips and groin. To do side angle pose:

1. Place your left foot in front of your right ankle and plant your right heel firmly on the ground.

2. Spread your left toes wide and press down into the left heel to create a stable base.

3. Bend your left knee towards your chest and place your left hand on top of it, shoulder-width apart.

4. Keep your back straight and lift your left arm up towards the sky, without letting your shoulder collapse toward your elbow.

5. Hold this position for three to five breaths before returning to starting position.

Final Pose: Savasana (Corpse Pose)

Savasana (Corpse Pose) is the final pose in Ashtanga Yoga. It’s a deep, restful position that helps you relieve stress and rejuvenate your body. In this pose, you lie on your back with your legs bent and feet flat on the floor. You can rest your hands on your stomach or nestle them beneath your head. This pose is especially helpful for people who have back problems, because it helps to stretch the spine. If you’re new to Ashtanga Yoga, start by doing Savasana during your first class.