Ashtanga yoga is a cardiovascular yoga practice that connects breath and movement in a set series of postures.
Astanga yoga is a school of yoga founded by Pattabhi Jois, and based on the teachings and philosophy outlined within the Yoga Sutras by Patanjali. It is based on his concept that there are eight spiritual practices that should be followed to achieve purification. This idea is in fact the basis for the name of this discipline, which literally means ‘eight limb yoga’. This form of yoga is usually concerned with the mind, which is why it’s also called raja yoga.
Ashtanga Yoga Poses – Balance Tips for Beginners
Sun Salutation
The sun salutation is a warm-up sequence for Ashtanga yoga routines. The sun’s rays salutation can start in Urdhva Vrikshasana, which is much like mountain pose. From this pose, you will bend over into either Uttanasana A or Uttanasana B. Both Uttanasana poses are the same common stretch of touching your toes. From that pose you’ll lower into Chaturanga Dandasana, which is similar to a lowered push up position. You’ll then raise your head up into Urdhva Mukha Shvanasana, or upward dog. From upward dog you’ll move your body backward into Adho Mukha Shvanasana, or downward facing dog. From downward dog, you’ll jump your feet up to both hands and raise up once again into Uttanasana, then back up to mountain pose to complete the sun salutation.
Standing Poses
You must master six standing poses to be able to ascend to the higher levels of Ashtanga yoga. These poses are Padangushthasana, Utthita Trikonasana, which resembles triangle pose, Parivritta Trikonasana, which resembles reverse triangle pose, Parivritta Parshvakonasana, and Parshvottanasana. You will find four variations of Prasarita Padottanasana, all of which stem from taking a wide stance and bending over while leaning forward, until your face touches the ground. The variations occur while you change your arm positions from stretched forward to hands flat on the floor, arms backward with on the job hips and arms backward with hands on feet.
Intermediate Poses
Once you have mastered beginner’s Ashtanga yoga, you can attempt more difficult positions that require increased balance, flexibility, endurance and mental focus. Bhekasana is really a position in which you lie in your belly and bring your lower legs toward the front until the feet face your buttocks. Reach back your arms and press your palms upon your toes, pulling your feet down toward the ground. You can tell that advanced Ashtanga yoga is going to be difficult when Pincha Mayurasana is an intermediate pose. In Pincha Mayurasana, rest your entire body weight on your forearms while the feet point up toward the sky you’re basically performing a handstand in your forearms.
Ashtanga Yoga Poses
Balance Tips
One of the most important reasons for ashtanga yoga is balance. Without balance, you’ll have a problem with the more advanced moves of ashtanga yoga. Kino MacGregor wrote an excellent article about balance for beginners in ashtanga yoga. MacGregor describes balance in yoga like a state of mind. Once your thoughts are balanced, the balancing necessary for yoga positions comes naturally as a physical manifestation of a balanced mind.
Even if you have great balance on the outside, MacGregor believes that without inner balance, your ashtanga yoga is going to be useless. Her tip would be to just keep practicing. Along the way through the moves of ashtanga yoga, you will notice an imbalance in your mind and body. The more you practice, the greater you will get at finding your inner harmony.
However, there are other tips than just practice to help you find balance. First, remember that restrictive clothing or shoes can reduce off circulation and make you uncomfortable. Always be comfortable when doing yoga, or you will find your balance will be off. Second, yoga is really a relaxing exercise, and if you’re stressed, you might like to reconsider starting out your routine having a one-legged pose. All that stress in your body could make you tense and unable to balance.
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