Ashtanga Yoga Poses

1. start on all fours - knee's and hands on the floor

2. place the flats of your feet on the floor or curl your toes under

3. Inhale, lift the sacrum and head up, stretching the back.

4. Hold the move for a couple of seconds, feeling the stretch on the front of your body

5. Exhale, contract your abs, arching your back, bringing your sacrum and head toward each other.

6. Repeat several times, inhaling and exhaling as you move the spine.

Half Moon Pose - Ardha Chandrasana

1. start in a kneeling position, knees and hands on the floor

2. bend and move one leg between your hands. Knee above your ankle

3. extend the other leg back, toes touching the floor

4. breathe deeply, lengthening your back, neck, and extended leg. Breathe

5. when ready, push up and balance with your arm and leg into Half Moon Pose, Ardha Chandrasana

6. turn your head and face the sky to naturally open up the torso

7. breathe into the core of your body, the area just below your navel - your center of gravity and balance

8. with every exhalation, have a sense of your energy flowing out of your head, hands, and feet

9. hold the pose for as long as you desire, breathing in and out deeply

10. when ready, exhale down back into runners pose, then relax.

11. repeat the steps for the other side.

Chakrasana - Wheel Pose

1. start by lying on your back.

2. bend your knee's placing your feet on the floor a few inches from your buttocks

3. take your arms overhead and place the palms of your hands onto the floor just above the shoulders

4. spread your fingers for more support

5. inhale, lift your torso off the floor placing the top of your head onto the floor without excessive weight on your head

6. lift your toes to activate your leg muscles and protect your knee's

7. straighten your arms, lifting your head off the floor and torse toward the sky creating an arch

8. keep the legs focused inward and strong

9. relax your neck, face, and jaw

10. as you breath deeply and steadily, draw energy up your legs into your torso, then down your arms and hands

11. hold Chakrasana as long as comfortable. when ready, slowly come down onto the floor

12. for a few breathes, bring your knee's to your chest to lengthen out your lower back muscles

13. A variation of this ashtanga yoga pose is to extend one leg at a time toward the sky

14. a modification for beginners would be to use blocks under the hands or feet

15. Make sure that you have practiced warm-up hatha yoga poses before attempting Chakrasana.

    
    Runner Position - Ashwa Sanchalasana

    

    1. start in a kneeling position -- Cat Pose, knees and hands on the floor

    2. bend and move the right leg forward placing your right foot between your hands. Knee directly above your ankle

    3. tighten the right leg muscles to support the knee in this position

    4. tuck the toes in on the left foot

    5. sink your pelvis down toward the floor, keeping it square

    6. for a variation, take your left knee off the floor and straighten the left back leg

    7. create a line of energy from the head, through the spine to the back heel

    8. as you inhale, draw energy up through the legs into the pelvis

    9. exhale, allow the cleansing energy go out of the pelvis toward the floor

    10. keep the spine and neck lengthened as you hold the pose for as long as comfortable - few seconds to a minute

    11. repeat for the other side by coming back into Cat Pose.

    
    
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    Search This Site...

    Here are hatha yoga poses that you can search on for details. Locate the "Search Bar" below this list. I've also included the Sanskit name...

    tree - vriksasana
    crow - kakasana
    dancer - natarajasana
    warrior or hero pose - virabhadrasana III
    hand to toe - utthita padangusthasana
    ashtanga yoga series
    side arm balance - vasisthasana
    shoulder stand - sarvangasana
    head stand - sirshasana
    hand stand - adho mukha vriksasana
    plow - halasana
    mountain - tadasana
    warrior or hero - virabhadrasana II
    warrior or hero - virabhadrasana I
    triangle - trikonasana
    cat or table pose - marjariasana
    sun bird - chakravakasana
    ashtanga yoga poses
    staff - dandasana
    seated boat - paripurna navasana
    downward facing dog - adho mukha svanasana
    upward facing plank - purvottanasana
    face down moves - navasana vinyasa
    leg raises - ab vinyasa
    knee to chest - apanasana vinyasa
    monkey god - hanumanasana
    runners poses - ashwa sanchalasana
    thunder bolt - vajrasana or virasana
    pigeon - kapotanasana
    bridge - setubandhasana
    bow pose - Dhanurasana
    wheel pose - chakrasana
    standing forward bend - uttanasana
    camel - ustrasana
    seated forward bend - paschimottanasana

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    Therapeutic Ashtanga Yoga Poses

    These ashtanga yoga postures are not to take the place of medical attention, although they can help in some disorders.

    
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