A Beginner’s Guide to Ashtanga Yoga: Poses & Benefits
Ashtanga Yoga is a dynamic and structured yoga system that combines breath, movement, and focus into a powerful practice. It consists of six progressive series, beginning with the Primary Series, designed to detoxify, strengthen, and align the body.
What Makes Ashtanga Yoga Unique?
✔ Set Sequence – Practiced in a specific order every time.
✔ Vinyasa Flow – Breath is linked with movement for a dynamic flow.
✔ Bandhas (Energy Locks) – Engages core muscles to control energy.
✔ Drishti (Gaze Point) – Enhances concentration and mindfulness.
✔ Self-Discipline (Tapas) – Encourages commitment to personal growth.
Basic Ashtanga Yoga Poses for Beginners
These poses come from the Primary Series (Yoga Chikitsa), which focuses on detoxification and alignment.
1. Sun Salutation A & B (Surya Namaskara A & B)
✔ Why? Warms up the body, increases flexibility, and builds endurance.
✔ Key Steps: Includes Downward Dog, Forward Fold, Plank, and Cobra Pose in a flowing sequence.
2. Standing Poses
Padangusthasana (Big Toe Pose)– Stretches hamstrings and calms the mind.
Trikonasana (Triangle Pose)– Improves balance, digestion, and core strength.
Parsvottanasana (Intense Side Stretch)– Enhances flexibility and posture.
3. Seated Poses
Paschimottanasana (Seated Forward Bend)– Boosts digestion and relieves stress.
Janu Sirsasana (Head-to-Knee Pose)– Stretches hamstrings and strengthens the spine.
Marichyasana (Twist Pose)– Detoxifies and improves spinal flexibility.
4. Backbends & Strength Poses
Bhujangasana (Cobra Pose)– Opens the chest and strengthens the spine.
Setu Bandhasana (Bridge Pose)– Stimulates the nervous system and relieves stress.
Urdhva Dhanurasana (Wheel Pose)– Deepens back flexibility and boosts energy.
5. Finishing Poses (Relaxation & Meditation)
Padmasana (Lotus Pose)– Traditional meditation posture.
Sirsasana (Headstand, for advanced practitioners)– Improves circulation and mental focus.
Savasana (Corpse Pose)– Allows the body to absorb the benefits of the practice.