Practicing Ashtanga
Think of this as a book, in progress, online. It is written for those interested in the semi-technical aspects of practicing Yoga as a science. This introductory guide is intended as a jumping-off point into a vast and beautiful subject, and only attempts to convey a modest fraction of Yoga science. Although the positions are approached from the perspective of Ashtanga, my personal interest, the lessons of biomechanics, anatomy, and alignment are applicable no matter what your stylistic preferences may be. If you are self-practicing, please practice and become competent with one pose and then the next, rather than trying to tackle the whole sequence at once.
Click here to see photos of all the poses with brief descriptions
(helpful if you don’t know the Sanskrit names).
| Primary Series 1. Surya Namaskara A x5 2. Surya Namaskara B x5 9. Prasarita Padottanasana A-D 10. Parsvottanasana 11. Utthita Hasta Padangusthasana 12. Ardha Baddha Padmottanasana 13. Utkatasana 14. Virabhadrasana A 15. Virabhadrasana B 16. Dandasana 18. Purvottanasana 19. Ardha Baddha Padma Paschimottanasana 20. Triang Mukhaikapada Paschimottanasana 21. Janu Sirsasana A 22. Janu Sirsasana B 23. Janu Sirsasana C 24. Marichyasana A 25. Marichyasana B 26. Marichyasana C 27. Marichyasana D 28. Navasana 29. Bhujapidasana 30. Kurmasana 31. Supta Kurmasana 32. Garbha Pindasana 33. Kukkutasana 34. Baddha Konasana 37. Supta Konasana 41. Urdhva Mukha Paschimottanasana 42. Setu Bandhasana 44. Tadagi Mudra 45. Sarvangasana 46. Halasana 47. Karnapidasana 48. Urdhva Padmasana 49. Pindasana 50. Matsyasana 51. Uttana Padasana 52. Sirsasana 53. Yoga Mudra 54. Padmasana 55. Utpluthih |
Asana: Pose / Posture Asana literally means ‘seat.’ It is taken today to mean a Yoga pose or posture. Each asana presents its own challenges and opportunities, and yet each is simply a new form or container for the breath to fill. Competence in an Asana is not simply creating the physical appearance of the pose; it is when the breath is full and unlabored, the entire body is intelligent and participating fully in the effort, the is mind clear and focused. When we begin to work on a new, difficult asana, the breath is shallow, rapid, or held, and parts of the body are stiff, weak, painful, forgotten, injured, or immobile. The Ashtanga sequences are crafted to systematically uncover and rehabilitate these deficiencies, frequently ones that we were unaware of. Over time, with intelligent practice, each part of the body and mind becomes strong, light, and healthy. Continue reading…
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