The magnificence of Ashtanga yoga lies in its beautiful sequences. The science of ashtanga yoga sequences is phenomenal in weeding out the unnecessary which liberates the natural essence to shine through. The practitioners do not need to figure how the series works because the tangible results say it all over and over again. Just commit to the Ashtanga yoga practice and watch the results unfold. Over time, the Ashtangis enjoy a myriad of transformations within themselves.
Heal, Repair, and Rejuvenate with Ashtanga primary series. A grounding series that purifies the body and prepares the mind for yoga sadhana. Owing to its effectiveness in overcoming mental illnesses, several bodily ailments and strengthening the body for yoga practices, it is asserted as ‘yoga chikitsa’ (or ‘yoga therapy’).
Here is a list of Ashtanga yoga poses practiced in Ashtanga Yoga Primary series:
The practice of primary series starts with the Surya Namaskar ‘A’ performed in five repetitions. Alternatively, one can start with Sun Salutation ‘B’, an extension of first sun salutation followed by the yoga asanas.
- Big Toe Pose (Padangusthasana): Stand upright on a yoga mat and spread your feet 3-4 inches apart. Without bending your knees, exhale, and hinge forward at the hips. Bring your hands to the floor and grip the big toes firmly. With an inhalation, uplift your torso, stand up straight and repeat the movement again for five breaths.
- Chair Pose (Utkatasana): Begin in Mountain pose. Inhale; raise your arms overhead and keep them perpendicular to the floor. Exhale; bend your knees and lower your hips towards the ground. Keep your thighs parallel to the floor and shift your weight onto the heels. Gaze in a forward direction.
- Seated Forward Bend (Paschimottanasana): Sit tall on a yoga mat. Stretch your legs out and keep your hands on the floor. With an inhalation extend the arms overhead and with an exhalation bend forward. Hold your ankles or feet (whichever is possible). Allow your stomach, chest, nose, and head to rest on the legs.
- Head To Knee Pose (Janu Sirsasana): Sit in a staff pose. Flex your toes inwards and place the palms next to your hips. Fold your right leg and locate your right foot on the inner side of the left thigh. Bend from the left hip crease and grab the outer edge of the left foot with your hands. Rest your forehead on your shin.
- Sage Marichi Pose (Marichyasana): Sit tall on a yoga mat with straightened legs. Bend your right knee and keep a distance of 2-3 inches between your right foot and left thigh. Inhale; twist your torso to the right and drape your left arm over the right thigh with the palm facing up. Rotate the left arm downward around the right knee. Reach back with your right arm and hold your left wrist. Gaze over your right shoulder.
- Fish Pose (Matsyasana): Lie straight on the back and keep the palms on the floor facing down. Pressing the forearms and elbows into the ground, uplift the chest to create a bend in your upper back. Also, raise the shoulders and torso off the floor. Lean the head backward and position the head on the ground.
- Wheel Pose (Chakrasana): Lie on the floor. Bring your feet as close to your posterior as possible. Spread your legs shoulder-width apart. Locate your hands close to your head, fingers near to your shoulders and elbows bent. Breathe in, Slowly lift your body off the mat and come into an inverted ‘U’ position. Make sure you are standing on your toes.
- Shoulder Stand (Sarvangasana): Lie in the supine position on the ground. Keep your legs stretched and arms alongside your body. Bend your knees and draw your legs close to your chest. Gently lift your lower body off the mat and support your lower back with your hands. Inhale; stretch your legs up and make your body fall into a straight line.
- Scale Pose (Tolasana): Begin in a padmasana. Keep your spine erect and hands on the floor adjacent to the hips. Upon exhalation; compress your hands in the floor and use your abdominal muscles to lift your legs and posterior away from the ground.
- Corpse Pose (Savasana): Lie on the floor. Do not tuck your arms close to your body and spread your legs few inches apart. Keep your eyes closed. Take deep breaths. Relax every inch of your body and draw your consciousness inwards.
Open your heart and re-balance yourself with the practice of Ashtanga Primary Series.
To know about Ashtanga Yoga in further detail, explore our Yoga Teacher Training In India.
