How to learn ashtanga vinyasa yoga poses

benefits of ashtanga vinyasa yoga

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

benefits of ashtanga vinyasa yoga

  1. Trikonasana or Triangle Pose

Stand straight and then spread your feet apart bringing them at a distance of 3-4 inches. Now point out the right foot so that it forms a total of 40-degree angle with other foot. Now, extend your left arm so that it is exactly over the right hip and grab your toe from another hand. Make sure that your shoulder, chest and collarbone are open up.

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

This is a different type of posture from many other ashtanga poses. First, stand up straight with your hands on your hip area. Then slowly bring your left leg upward and hold it with your left hand. Now, stretch your left leg while inhaling. Make sure to no overdo it and only stretch it to the point you can. Now, look over your left side, as it will deepen the pose in a much better manner.

  1. Utkatasana or Chair Pose

This is one of the poses with so many benefits of ashtanga vinyasa. All you need to do is stand straight with jointed legs. Then inhale and take your arms over your head while making sure that the palms are inward. Then slowly exhale and move so that your knees are bending with tilted thighs in the form of a chair. It will help in making your lower back strong and provides firmness to shoulder.

  1. Sarvangasana or Shoulder Stand Pose

This is one of the postures which are taught in the Ashtanga vinyasa yoga teacher training with utter care. In this, you need to lie down 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. Now, keep lifting your feet up high so that the knees are now close to your face. Now very slowly move your feet in a straight position in the air so that it is in line with the torso area while keeping your heels towards the ceiling.

A regular practice of Ashtanga vinyasa yoga has many advantages for body, mind and soul. It keeps the mind clear of any toxic components and makes your body flexible and stronger. Even the breathing exercises help in improving the blood circulation. Then there is Nadi Shodana that helps in opening up the doors of the spine and nervous system. It helps in developing the mental focus and provides calmness keeping the body clear of all the toxic or negative thoughts.