Ashtanga Yoga Poses
Yoga Postures For Weight Loss And Spine Flexibility. Ashtanga Yoga Poses Uttanasana And MarjariasanaThe Ashtanga yoga poses you'll discover here can be gentle or more advanced. They are designed so you can synchronize your breath with the poses, an Ashtanga Vinyasa. They're an ashtanga yoga series of... - core muscle workouts
- hip openers
- forward bend poses
- back bends
- inversion exercises
- stabilization positions
- balancing postures
- meditation techniques
Modified Standing Forward Bend Pose - Uttanasana
Benefits of these hatha yoga exercises
... - massages the abdominal organs
- brings suppleness to the hips, waist, and back
- great exercises to include in a weight loss program

- Start with your legs comfortably spread, just over a hip width
- inhale, either clasp your hands behind your back, or place them on the left leg
- exhale, bend forward from the hips toward the left foot and leg
- lengthen your lower back and sacrum as you do so
- hold the pose for as long as you desire, breathing in and out deeply
- when ready, exhale up into standing, and breathe
- repeat for the opposite side.
More Hatha Yoga Poses
Discover variations and modification ashtanga yoga poses by clicking on the illustrations below... Cat Pose - Marjariasana

- start on all fours - knee's and hands on the floor
- place the flats of your feet on the floor or curl your toes under
- Inhale, lift the sacrum and head up, stretching the back.
- Hold the move for a couple of seconds, feeling the stretch on the front of your body
- Exhale, contract your abs, arching your back, bringing your sacrum and head toward each other.
- Repeat several times, inhaling and exhaling as you move the spine.
Half Moon Pose - Ardha Chandrasana

- start in a kneeling position, knees and hands on the floor
- bend and move one leg between your hands. Knee above your ankle
- extend the other leg back, toes touching the floor
- breathe deeply, lengthening your back, neck, and extended leg. Breathe
- when ready, push up and balance with your arm and leg into Half Moon Pose, Ardha Chandrasana
- turn your head and face the sky to naturally open up the torso
- breathe into the core of your body, the area just below your navel - your center of gravity and balance
- with every exhalation, have a sense of your energy flowing out of your head, hands, and feet
- hold the pose for as long as you desire, breathing in and out deeply
- when ready, exhale down back into runners pose, then relax.
- repeat the steps for the other side.
Chakrasana - Wheel Pose

- start by lying on your back.
- bend your knee's placing your feet on the floor a few inches from your buttocks
- take your arms overhead and place the palms of your hands onto the floor just above the shoulders
- spread your fingers for more support
- inhale, lift your torso off the floor placing the top of your head onto the floor without excessive weight on your head
- lift your toes to activate your leg muscles and protect your knee's
- straighten your arms, lifting your head off the floor and torse toward the sky creating an arch
- keep the legs focused inward and strong
- relax your neck, face, and jaw
- as you breath deeply and steadily, draw energy up your legs into your torso, then down your arms and hands
- hold Chakrasana as long as comfortable. when ready, slowly come down onto the floor
- for a few breathes, bring your knee's to your chest to lengthen out your lower back muscles
- A variation of this ashtanga yoga pose is to extend one leg at a time toward the sky
- a modification for beginners would be to use blocks under the hands or feet
- Make sure that you have practiced warm-up hatha yoga poses before attempting Chakrasana.
Runner Position - Ashwa Sanchalasana

- start in a kneeling position -- Cat Pose, knees and hands on the floor
- bend and move the right leg forward placing your right foot between your hands. Knee directly above your ankle
- tighten the right leg muscles to support the knee in this position
- tuck the toes in on the left foot
- sink your pelvis down toward the floor, keeping it square
- for a variation, take your left knee off the floor and straighten the left back leg
- create a line of energy from the head, through the spine to the back heel
- as you inhale, draw energy up through the legs into the pelvis
- exhale, allow the cleansing energy go out of the pelvis toward the floor
- keep the spine and neck lengthened as you hold the pose for as long as comfortable - few seconds to a minute
- repeat for the other side by coming back into Cat Pose.
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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 Loading
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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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