Ashtanga Yoga Series
This Web page is jam-packed with the Ashtanga Yoga Series postures and other
free yoga exercises.
Click on the Blue Headings to discover more details and diagrams for each.
Downward Facing Dog Pose -- Adho Mukha Svanasana
- Begin this Ashtanga Yoga Series from Cat Pose -- Marjariasana -- hands and knee's touching the floor
- extend your arms and hands out in front of you, shoulder width apart
- pull the upper arm bones -- humerus -- into the shoulder joints, and lengthen the spine
- rotate the upper arm bones spreading the shoulder joints
- curl your toes under and exhale, lifting the pelvis and sitting bones into the air toward the sky
- keep the knee's bent and heels off the floor
- lengthen through the spine and arms, stretching the pelvis up toward the sky
- straighten the legs moving your heels toward the floor
- Inhale, draw energy up the arms and legs into the pelvis
- exhale, allowing all this energy to penetrate throughout the core of your body
- hold the pose for as long as you desire, breathing in and out deeply
- when completed, bend your legs and come back to Cat Pose.
- Repeat the steps again for more intense results.
Next pose in the Ashtanga Yoga Series is...
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.
Next pose in the Ashtanga Yoga Series is...
Head Stand Pose -- Sirshasana
- Start in a kneeling position or Cat Pose, facing a wall if you desire
- interlock your fingers in front of you, on the floor
- spread your arms and elbows out on the floor, creating a stable base
- lift your hips into the air and position the top of your head into the interlocked hands and fingers
- walk your feet toward your head
- contract and engage your abdominal muscles to stabilize your torso
- when ready, gently push your toes away from the floor, raising your legs upward
- keep the back and legs straight, arms and shoulders relaxed
- tighten the leg muscles so the legs are touching each other. [Beginners may rest their feet and/or legs against the wall.]
- lift and create space in the lower back by gently tucking in your sacrum to stabilize your pelvis and hips
- allow your shoulders to relax and move away from your ears, and lengthen your neck
- relax your face, head, eyes, and jaw
- with the downward pressure of your forearms against the floor, the pressure on the top of your head is light
- As you inhale, pull energy through your feet, body, and down into your head
- as you exhale, lengthen your spine and torso toward the sky allowing the head to rest lighter on the floor
- hold the pose for as long as you desire, breathing in and out deeply
- when completed, slowly bend at the waist bringing your feet back to the floor
- then, move back into kneeling position
- rest - lie on the floor in Savasana or Corpse Pose for a few minutes.
Next pose in the Ashtanga Yoga Series is...
Standing Forward Bend Pose -- Uttanasana
- Start in a standing position, legs together, hands on hips
- keep the toes pointing forward and root your feet deep into the earth
- lengthen your whole body upward through the torso and top of the head
- keep your shoulders back and square
- exhale, bring your arms out to your sides
- activate your legs by tightening your thigh muscles and bringing your patella or knee-cap upwards
- keep your sacrum or tail-bone scooped down and under, bend forward from the hips keeping your back lengthened
- stretching your arms, move your hands to the legs, feet or the floor. Use a block if necessary
- relax your neck, head, face, and jaw
- as you inhale, draw the energy up the legs and into your pelvis
- as you exhale, lengthen the spine
- hold the pose for as long as you desire, breathing in and out deeply
Next pose in the Ashtanga Yoga Series is...
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
- 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.
Next pose in the Ashtanga Yoga Series is...
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.
Next pose in the Ashtanga Yoga Series is...
Warrior / Hero Pose -- Virabhadrasana III
- begin in Mountain Pose -- Tadasana, arms straight above your head
- step the right leg forward and engage the muscles
- keeping your pelvis stabilized, move your torso forward over the right leg
- allow the left foot to come off the floor and use as a counter-balance
- have your torso parallel to the floor and have a sense of your whole body being supported by the grounded right leg
- keep the pelvis and rib cage level by dropping the left hip down
- relax your face and jaw and lengthen the spine
- hold the pose for as long as is comfortable breathing deep and steady
- when complete, drop the left foot down to the ground and repeat for the other side
Next pose in the Ashtanga Yoga Series is...
Crow Pose -- Kakasana
- place a bolster in front of you so when you are in the pose, the head does not touch the ground
- start in a squat pose, hands on the floor hip width apart, fingers spread out
- place your inner knee's on the upper arms or elbows, bringing the knee's as close to the under arms as possible
- create tension against the arms with the knee's
- begin to lean forward allowing the weight of your body to rest on the arms
- lift the feet off the floor and rest your head on the bolster in front of you
- keep the spine lengthened and shoulders down away from your ears
- hold Kakasana Pose for as long as comfortable, then rock back onto your feet
Next pose in the Ashtanga Yoga Series is...
Bridge Pose -- Setubandhasana
- start by lying on your back, knee's bent, feet on the floor hip width apart, directly under the knee's
- place the arms stretched out on the floor just away from your body
- gently scoop the sacrum or tail-bone to lengthen the lower back
- inhale, engage the legs by pushing them into the floor, lifting your pelvis toward the sky
- exhale, lengthen the front and the back of your torso
- now, breath deeply, expanding the rib cage and chest
- hold this pose for as long as comfortable
- when releasing the Bridge Pose, slowly come to the floor, one vertabra at a time
Therapeutic Ashtanga Yoga SeriesThe yoga poses presented in this website 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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