Workout Gyaan
Nidhi Staff answered 5 months ago
Ashtanga Yoga is a dynamic and physically demanding style of yoga that involves synchronizing breath with a progressive series of postures. This practice produces intense internal heat and a profuse, purifying sweat that detoxifies muscles and organs. The result is improved circulation, a light and strong body, and a calm mind.
Key Aspects of Ashtanga Yoga
Vinyasa: The synchronization of breath with movement.
Tristhana: The union of posture (asana), breathing technique (pranayama), and focal point (drishti).
Six Series: There are six series of sequences in Ashtanga Yoga: Primary Series, Intermediate Series, and four Advanced Series.
Primary Series (Yoga Chikitsa)
Surya Namaskara A & B (Sun Salutations)
Standing Poses:
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- Padangusthasana (Big Toe Pose)
- Padahastasana (Hand Under Foot Pose)
- Utthita Trikonasana (Extended Triangle Pose)
- Utthita Parsvakonasana (Extended Side Angle Pose)
- Prasarita Padottanasana A, B, C, D (Wide-Legged Forward Bend)
- Parsvottanasana (Pyramid Pose)
- Utthita Hasta Padangusthasana (Extended Hand to Big Toe Pose)
- Ardha Baddha Padmottanasana (Half Bound Lotus Standing Pose)
- Utkatasana (Chair Pose)
- Virabhadrasana A & B (Warrior I & II)
Seated Poses:
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- Dandasana (Staff Pose)
- Paschimottanasana A, B, C (Seated Forward Bend)
- Purvottanasana (Upward Plank Pose)
- Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Seated Forward Bend)
- Trianga Mukhaikapada Paschimottanasana (Three-Limbed Forward Bend)
- Janu Sirsasana A, B, C (Head-to-Knee Forward Bend)
- Marichyasana A, B, C, D
- Navasana (Boat Pose)
- Bhujapidasana (Shoulder-Pressing Pose)
- Kurmasana (Tortoise Pose)
- Garbha Pindasana (Embryo in Womb Pose)
- Baddha Konasana (Bound Angle Pose)
- Upavistha Konasana (Wide-Angle Seated Forward Bend)
- Supta Konasana (Reclining Angle Pose)
- Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)
- Ubhaya Padangusthasana (Both Big Toe Pose)
- Urdhva Mukha Paschimottanasana (Upward Facing Intense Stretch Pose)
- Setu Bandhasana (Bridge Pose)
Finishing Poses:
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- Urdhva Dhanurasana (Upward Bow Pose)
- Salamba Sarvangasana (Shoulder Stand)
- Halasana (Plow Pose)
- Karnapidasana (Ear Pressure Pose)
- Urdhva Padmasana (Upward Lotus Pose)
- Pindasana (Embryo Pose)
- Matsyasana (Fish Pose)
- Uttana Padasana (Extended Leg Pose)
- Sirsasana (Headstand)
- Baddha Padmasana (Bound Lotus Pose)
- Yoga Mudra
- Padmasana (Lotus Pose)
- Utpluthih (Uplifting Pose)
- Savasana (Corpse Pose)
Benefits of Ashtanga Yoga
Physical Strength and Flexibility: Builds core strength, muscle tone, and increases flexibility.
Detoxification: The intense internal heat and sweat produced helps detoxify the body.
Mental Clarity and Focus: The combination of breath and movement helps in attaining a meditative state, improving mental clarity and focus.
Improved Circulation: Enhances blood flow and cardiovascular health.
Stress Relief: Reduces stress and promotes relaxation.
Reference Website
Ashtanga Yoga Research Institute – ayri.org
These websites provide in-depth information about Ashtanga Yoga, its principles, sequences, and benefits.
Anvi Staff answered 2 years ago
Ashtanga yoga is a traditional form of yoga that originated in India and is based on the teachings of the sage Patanjali. It is a physically demanding practice that emphasizes moving through a series of postures in a specific sequence, synchronized with the breath. Ashtanga yoga is considered a dynamic form of yoga that can be challenging for beginners, but with time and practice, it can help build strength, flexibility, and focus.
Here are some tips for beginners who are interested in practicing Ashtanga yoga:
Find a qualified teacher: Ashtanga yoga is a practice that requires precise alignment and timing, so it’s important to find a qualified teacher who can guide you through the postures and help you avoid injury.
Start slowly: Ashtanga yoga can be physically demanding, so it’s important to start slowly and not push yourself too hard. Start with a gentle practice and gradually increase the intensity as your body becomes stronger.
Focus on the breath: Ashtanga yoga emphasizes the importance of the breath, and each posture is synchronized with the inhale and exhale. Focus on breathing deeply and smoothly as you move through the postures.
Listen to your body: Ashtanga yoga can be physically challenging, so it’s important to listen to your body and avoid pushing yourself too hard. If you feel any pain or discomfort, back off and take a break.
Practice regularly: Ashtanga yoga is a daily practice, and the more you practice, the stronger and more flexible you will become. Set aside time each day to practice, even if it’s just for a few minutes.
By following these tips, beginners can start to develop a strong foundation in Ashtanga yoga and reap the physical, mental, and spiritual benefits of this ancient practice.