Are you searching for the different ashtanga poses that warm you up? Want to get a clear idea of yoga poses to prepare yourself for the challenging practice ahead? Well, if so, then you are in the right place.
This yoga blog will introduce you to the most demanding and effective Ashtanga yoga poses that will tone your body, purify it, and build core strength. What else do you want?
Ashtanga is a Sanskrit word, which means eight-limbed yoga. It was established in 1948 by K. Pattabhi Jois, who integrated modern yoga with classical Indian yoga.
Ashtanga yoga poses are primarily to boost health and promote natural bodily functions. Ashtanga poses are named after an animal that signifies the soul of a special life force.
Symbolically, the ashtanga practitioner is on a voyage across the samsara's purposeless waters to the other coast. This is the reason that practicing asana is helpful for both physical and emotional healing.
Practice the Ashtanga yoga poses regularly and unlock the stress from your body!
Different Ashtanga yoga poses.
1. Standing hand to big toes pose (Utthita Hasta Padangusthasana)
In Sanskrit, Utthita means stretched, hasta means hand, pada means foot, angustha means big toes, and asana stands for the pose.
Collectively it means Standing Hand to Big Toes pose. Utthita Hasta Pandangusthasana poses firmly to hold the body to the ground and maintains balance.
It works on the flexibility of the hip joint, spine, and hamstring muscles, which helps you hold a perfect posture.
How to do it?
Raise the left knee towards the abdomen and transfer the entire body weight to the right foot. Put the left arm inside the thigh and move it across the front ankle. Make sure that you hold the outer edge of the left foot.
• To make this pose more challenging:
• Look over your left shoulder and maintain your balance as the focus shifts.
• Take a break of a few breaths and straighten up again.
• Raise your foot to the highest limit.
• Move back to the original position and change sides.
2. Sage Forward Bend A (Marichyasana A)
This is one of the best Ashtanga yoga poses that perfectly stretch the inner hip and groin region.
However, the bending can be intense for the abdominal area, so ensure that you are empty stomach while performing this exercise.
This Ashtanga yoga pose also improves digestion.
How to do it?
• Bend your left knee and bring your foot close to the hip bone on the floor. Maintain a small distance between your right thigh and left foot.
• At the same time, straighten your right leg and keep engaging your thigh muscles.
• Breathe in, and keep your left arm in the spine area. Bend forward, towards the inner side of your left thigh as you exhale.
• Turn your palms away from you and rotate your shoulder. Twist your elbow and move it to the back by passing through the bent leg. Similarly, allow your right arm to bend and take hold of your left hand.
• Further, hold your toes in the upward direction and keep your belly muscles engaged during this pose.
3. Triangle pose (Trikonasana)
Like most of the ashtanga yoga poses, the triangle pose also demands maintaining stability and balance.
Trikonasana pose strengthens the arms, chest, ankles, legs, and knees. It helps you to stretch the groin, hamstring, shoulder, and spine region.
Moreover, if you aim to improve your indigestion and maintain physical and mental equilibrium, regularly practice the ashtanga yoga pose, Trikonasana pose, which is the best yoga for you.
How to do it?
• Stand straight and move your feet wide apart. Take out your right foot at 90 degrees and align the centers of right and left foot.
• Make sure that your entire body weight lies on your feet, and the equilibrium is maintained.
• Inhale and slowly exhale. In the meanwhile, bring your whole body to the right side, keeping the waist straight.
• Keep your left arm in the air and the right arm towards the floor. Ensure that both the arms are straight.
• Turn your head to gaze up the left hand's fingertips and continuously draw your right thigh muscles forward to deepen the crease.
4. Revolved triangle pose (Parivrtta Trikonasana)
Are you a bicycle rider? Want to improve your bicycling performance? Practice Revolved (Twisted) triangle pose. It might seem like a normal triangle pose, but you will notice the twist once you practice it.
This Ashtanga yoga pose opens up the chest and releases muscle tension to improve the posture.
Also, it maintains balance and coordination in the body. So let's add the incredible good twist to your triangle.
How to do it?
• Keep your feet almost three feet apart from each other. Point your left foot to 90 degrees and your right foot in a forward direction.
• Towards your right leg, You square your hips and slightly move back your right hip in the front of your mat.
• When you move towards the right side, bring your left hand to your right foot and keep your gaze upward to the fingertips.
• Hold the position for five breaths. Slowly inhale when you return to the normal standing position.
5. Awkward chair pose (Ukatasana)
Ukata means powerful, while asana means pose. This pose strengthens the ankle muscles and helps you stretch out the side body and shoulder blades.
You can get a wonderful massage to your heart and abdominal organs via chair pose. It also improves your posture and balance.
How to do it?
• Inhale and lift your hands overhead alongside the ears. Bend the knee in the forward direction and lower your thigh in the same position as you sit on the chair.
• This Ashtanga yoga pose is highly contraindicated in people who have insomnia.
These are a few easy and useful Ashtanga yoga poses. Certainly, these are physically demanding, but I assure you that your yoga life with these poses will reward you incredibly.
The yoga life will prepare you for the worst and allow you to progress both physically and mentally.
Overcome the challenges of difficult yoga for you with the insights from this yoga blog!