Karuna Yoga Vidya Peetham Bangalore

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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.
Benefits of Practicing Ashtanga Yoga
Enhances Strength & Flexibility – Engages the entire body.
Boosts Mental Focus & Discipline – Helps build consistency and self-awareness.
Detoxifies the Body – Sweating and deep breathing release toxins.
Improves Digestion & Circulation – Stimulates the internal organs.
Increases Energy & Reduces Stress – Promotes a sense of inner peace.
Tips for Ashtanga Yoga Beginners
✔ Start with Sun Salutations to build strength.
✔ Focus on breath and movement synchronization.
✔ Don’t rush—progress at your own pace.
Practice early in the morning on an empty stomach.
✔ Stay committed—consistency is key in Ashtanga Yoga.
 

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