How to learn ashtanga vinyasa yoga poses

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ASHTANGA VINYASA POSES

Ashtanga Vinyasa is a form of Yoga practice that is also referred to as Ashtanga Yoga. It consists of a series of Yoga postures that will direct you to another sequence. The combined form of the words ” ashtanga ” and ” vinyasa Yoga is about the movement and breathing of an individual. These forms are known as energy locks or Ujjayi breathing and bandhas.

benefits of ashtanga vinyasa yoga

  1. Trikonasana or Triangle Pose

Stand straight, then spread your feet apart, bringing them 3-4 inches away. Now, please point out the right foot so that it forms a 40-degree angle with the other foot. Now, extend your left arm to be precisely over the right hip and grab your toe with the other hand. Make sure that your shoulder, chest, and collarbone are open.

  1. Utthita Hasta Padangustasana or Hand-to-Big-Toe Pose

Utthita Hasta Padangustasana is a posture different from many other Ashtanga poses. First, stand up straight with your hands on your hips. Then, slowly bring your left leg upward and hold it with your left hand. Now, stretch your left leg while inhaling. Make sure not to overdo it and only stretch it to the point you can. Now, look over your left side; it will deepen the pose much better.

  1. Utkatasana or Chair Pose

Utkatasana is one of the poses that has many benefits in Ashtanga Vinyasa. All you need to do is stand straight with your legs joined. Then, inhale and take your arms over your head while ensuring the palms are inward. Then, slowly exhale and move so that your knees are bent with tilted thighs like a chair. It will help strengthen your lower back and provide firmness to your shoulders.

  1. Sarvangasana or Shoulder Stand Pose

Sarvangasana is one of the postures taught with utter care in the Ashtanga Vinyasa Yoga Teacher Training. In this, you must lie on the floor on your back and keep your arms by your side. Now, slowly bend your heels and knees to the hips. Then, support your back and raise your feet in the sky. Make sure to draw your thigh to the torso area. Keep lifting your feet high so your knees are close to your face. Now, slowly move your feet straight in the air to align with the torso area while keeping your heels towards the ceiling.

A regular Ashtanga Vinyasa Yoga practice has many advantages for the body, mind, and soul. It keeps the mind clear of toxic components, making the body flexible and more potent. Even breathing exercises help improve blood circulation. Then there is Nadi Shodana, which helps open the spine and nervous system doors. It helps develop mental focus and calm the body, clearing it of toxic or negative thoughts.