Examples Of Ashtanga Yoga Poses

Ashtanga encompasses many yoga poses that you find in other formats, but with some differences in execution. According to the Absolutely Ashtanga studio in Sacramento, California, it includes three main series of poses, including the primary, intermediate and advanced A and B series. Yogis often break the latter into three additional series. Ashtanga yogis learn to master each series before they are supposed to move on to the next one. Founded by Sri Krisna Pattabhi Jois, Ashtanga is the root of power yoga.

Extended Hand-to-Big-Toe Pose

Ashtanga's extended hand-to-big-toe pose, or utthita hasta padangustasana, is similar to "Yoga Journal's" description, in that you wrap your fingers around your big toe and extend your leg straight out from a standing position. The difference is that in Ashtanga, you place your free hand on your hip instead of raising it toward the ceiling. This pose is part of the standing sequence, which you practice at the beginning of each series.

Arm Pressure Pose

In Ashtanga, you take arm pressure pose, or bhuja pidasana, a step further than you might in other styles of yoga. With your hands on the floor, bring the legs over your triceps, at the backs of your knees, then lift your bottom off the floor. Your feet float up and you cross your ankles. To make the pose Ashtanga style, slowly bring your face all the way to the mat or floor. Arm pressure pose is part of the first series.

Himalayan Goose Pose

Himalayan goose pose, or karandavasana, has two parts in Ashtanga. The second part transitions you to the next pose in the series, which is peacock pose. From a forearm-balanced inversion, with the legs folded lotus style, lower down into a ball shape with your knees tucking into your armpits. Your hips and head remain off the floor, but you change the position of your face from orientated straight down to facing out across the floor. This is a challenging second series pose. Author of "Ashtanga Yoga As It Is," Matthew Sweeney, keeps the legs straight in his variation of the inversion section of the pose.

King Pigeon Pose

King pigeon pose, or raja kapotasana, has many variations and interpretations, but in the third series of Ashtanga, yogis practice it the same way. With thighs and palms on the floor, your torso raises upright. Bend your knees, bringing the bottoms of your feet to the back of your head as your upper body arches backwards. If available, cup your hands around your knees. As with all advanced yoga poses, king pigeon requires that your body is warm.

Upward Floating Pose

Upward floating pose, or utplutih, is part of each series as a finishing posture. With your legs crossed in lotus, the goal is to press your palms into the floor and engage your core muscles until your legs and hips lift off the floor. In other styles of yoga, yogis often call this same pose scale, or tolasana.