Ashtanga yoga is considered to be one of the classical yoga forms after the hatha yoga. The Ashtanga yoga form comprises a set of sequences of yoga poses that consist of forwarding fold to backbends, twists, and inversions. The practice of Ashtanga yoga helps ease the joints, increases the blood flow, stretch the body and prepares the individual for a difficult practice ahead. These yoga poses are linked with rhythmic breathing, flowing movement and purifying of the body, mind, and soul. The Ashtanga yoga poses are dynamic and physically demanding practices synchronizes the breath and body movement to produce an internal heat designed in order to purify the body.  

Here are some great and helpful Ashtanga yoga poses for one to try:

1.Triangle Pose (Trikonasana):

Position yourself into a triangle pose by spreading your feet 3 to 4 inches apart. Point your right foot out and the left foot to a 40-degree angle in the inward direction. Extend your arms over your right hip. Grab the toe of your right foot with your right hand and raise the lift hand upwards. Open your chest, shoulder, and collarbone.

2.Hand To Big Toe Pose (Utthita Hasta Padangushtasana):

Stand on your left leg, with your left arm on your waist for some support. Then take your right big toe with your right peace fingers and extend it forward. This is a pulling motion where your arms and feet are placed in order to help stabilize you. Bend forward and try to touch your chin to your shin. Straighten up and try to rotate your still lifted leg to the side.

3.Corpse Pose (Savasana):

Lie down on a yoga mat. Spreads your arms and legs in a comfortable position. Then close your eyes, relax and take deep breathes.

4.Shoulder Stand Pose (Sarvangasana):

Lie down straight on the yoga mat with your arms by your side. Bend to your knees and heels close to the hips. Press your palms to the floors to raise your feet above and to draw the thighs into the torso. Continue lifting your feet and bring your knees closer to your face. Support the lower back with the help of your hands. Straighten your knees and bring your thighs in line with your torso. Your heels should be fully lifted up towards the ceiling.

5.Upward Facing Dog Pose (Urdhva Mukha Svananasana):

Lie in a prone position on a yoga mat. Place your hands on the mat next to your lower ribs. Press your hands into the floor to straighten the elbows and lift the torso and legs a few inches up above the ground. Tilt your head backward and look upwards.

6.Bound Angle Pose  (Baddha Konasana):

Sit on a yoga mat. Fold your knees and pull your heels toward the pelvic region. Bring the soles your feet close with each other. Clasp your hands around the feet.

7.Seated Forward Bend (Paschimottanasana):

Sit in the staff pose, to begin with. Inhale and keep your front torso long and lean forward at the hips. Try to grab your feet with your hands if possible. Elongate the torso with each inhalation and release air deeply with each exhalation.

8.Warrior Pose (Virabhadrasana):
Stand straight on the floor. Exhale and extend your arms to the side and spread your feet wider than your hips. Turn your right foot out and left the foot in. Angle the right foot at a 90 degree and left foot to the floor. Bend your right know and keep your shin perpendicular to the floor. Rotate towards your right.

Ashtanga yoga poses are quite physically challenging but are highly rewarding if you practice it and make a habit out of it.


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Asthanga Yoga Poses