Ashtanga, an intense type of yoga, requires flexibility, strength and endurance. If you are a beginner, it may be beneficial to take a flow type of yoga class first to build up your confidence as well as your muscles. The online site YogaToHealth.com notes that ashtanga is often performed using a set pattern of poses, so it can be restrictive for you if you have specific injuries or conditions. Talk to your doctor before trying any new exercise and find a knowledgeable yoga instructor.
Suryanamaskara A
Ashtanga classes may begin with the A version of suryanamaskara, the sun salutation series, which starts in mountain pose. You work through a forward bend, jumping or stepping back into plank. Plank position moves into chaturanga and then upward-facing dog. Exhale into downward-facing dog and hold the position for five breath cycles. After completing five breaths, gaze between your hands and jump or step your feet to meet your hands. Inhale, reverse swan dive up, stretch your arms up to the ceiling and then bring them down into prayer position.
Suryanamaskara B
The B sequence begins with chair pose instead of the mountain pose. Bend your knees into a sitting pose, while pointing your arms to the ceiling. Exhale into a forward fold and complete the pose sequence as in Suryanamaskara A. Instead of the reverse swan dive at the end, resume chair pose and straighten the legs back into mountain pose.
Triangle and Reverse Triangle Poses
The triangle pose, or trikonasana, plays a role in ashtanga practice, as does the reverse triangle. Both open the chest while stretching the arms, shoulders, back, and legs. Typically, you perform triangle first, followed by reverse triangle.
Side Angle Pose
You can perform this posture after triangle poses or on its own if you are trying to maintain strength and flexibility. From triangle, bend the front leg at a 90-degree angle and lean your upper body over the front leg. Posture is important, so be sure that your knee does not go past your toe. Your back leg, torso and upper arm should all be in a straight line.
Wide-legged Forward Fold
A variation of the forward fold, you will stand with your legs wider than hip distance, toes facing forward. Ashtanga Yoga Canada shows four different variations of this posture. You can begin by bending at the waist, with your hands on your hips, keeping your legs straight. You can also place your hands on the ground, and if you are able, your head as well. Another variation is to wrap your first two fingers of each hand around your big toes, using your biceps to pull your body down farther. You may also opt to interlace your fingers, with the hands behind the back, and bring your arms up to try to touch the floor while you are bending forward.
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