Ashtanga Yoga Series

Surya Namaskara

Benefits of this ashtanga yoga series...

  • strengthens and tones most muscles, especially your upper body

  • stimulates blood and lymphatic flow to the face, neck, shoulders, back, and legs

  • great ashtanga yoga series for weight loss and reducing fat around the abdomen and hips

Scroll to the end for details on therapeutic yoga.

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Important. Click on each yoga pose below for more vinyasa's and stretches.


ashtanga yoga series standing pose
  1. Start in foundational standing posture.

  2. neck and back lengthened, sacrum gently scooped under to allow the lower back to stretch

  3. your feet are together, toes pointing forward, with slightly unlocked knee's

  4. hands together at your heart center, shoulders relaxed, breathing deeply.

  5. Next pose from this ashtanga yoga series is Standing Forward Bend Pose. Exhale, bend forward at the hips

    ashtanga yoga series forward bends


  6. place your hands on the floor with bent or straight legs

  7. lengthen the back and relax the neck and head.

  8. With an inhale, move into Runners Pose

  9. one leg moves between the legs, foot placed on the floor in between the feet

    ashtanga yoga series runners pose


  10. opposite knee rests on the floor

  11. lengthen your back and neck

  12. allow your pelvis to move gently toward the floor for greater stretch of the groin and back muscles.

    Next is Surya Viribhadrasana.

    ashtanga yoga series sun salutation


  13. Bring your trunk up, arms over your head.

  14. Breathe deeply as you open up the chest and allow your pelvis to move forward and down.

  15. When ready, move into the next ashtanga yoga series pose, Wheel Barrow.

    ashtanga yoga series wheel barrow pose


  16. Position yourself with hands on the floor, arms straight and tight.

  17. Keep the legs extended back and straight

  18. lengthen the back, extend the neck and breathe.

  19. Bend your arms, bringing your body to the floor into Cobra Pose.

    ashtanga yoga series cobra


  20. Reposition your hands so that that are in line with your chest

  21. tops of your feet on the floor.

  22. Push down with your hands, arching the back.

  23. Only bring your chest off the floor, not your abdomen.

  24. Breathe and release back to the floor.

    Next is Down Dog Pose.

    ashtanga yoga series down dog


  25. From Cobra, tuck toes under, then push and lift your pelvis to the sky

  26. keep the arms and legs straight

  27. relax your neck and face.

  28. Push your heels to the floor but it is not necessary for them to touch the floor.

  29. Next, we move back into Runners Pose.

    ashtanga yoga series surya namaskara


  30. bringing one leg in between your hands

  31. the opposite knee on the floor

  32. lengthening the back, relaxing the pelvis to the floor

  33. and breathing deeply.

  34. Then move back into Surya Viribhadrasana

    ashtanga yoga series heroes pose


  35. Then move into Standing Forward Bend

    ashtanga yoga series back stretches


  36. And finally coming back up into standing.

  37. Repeat the whole sequence of asana's again.

ashtanga yoga series class


Once you become proficient, you can add or take away different yoga asana's to create your own vinyasa flow.


Yoga Training

ashtanga yoga series teacher training If you're interested in becoming a yoga teacher, I offer an outstanding 200 hour certification course.

For teachers, accredited continuing education CEU classes.

All courses geared to take you to the next level in your yoga practice.

Click on my photo for details.


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Therapeutic Yoga

These asana's have the reputation for helping in certain disorders and illnesses.

They are never a substitute for medical attention, though they may aid in the correction of some disorders.


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