Ashtanga yoga, also "power yoga," is suited for athletes or those who desire to get a physical workout during their yoga session. All yoga has a positive impact on physical fitness, but Ashtanga yoga focuses more on muscle-building than meditation. If you are new to yoga, consult with an instructor before attempting Ashtanga yoga. Even beginner-level poses are physically demanding in Ashtanga yoga.
Sun Salutation
The sun salutation is a warm-up sequence for ashtanga yoga routines. The sun salutation can start in Urdhva Vrikshasana, which is similar to mountain pose. From this pose, you will bend over into either Uttanasana A or Uttanasana B. Both Uttanasana poses are similar to the common stretch of touching your toes. From that pose you will lower into Chaturanga Dandasana, which is similar to a lowered push up position. You will then raise your head up into Urdhva Mukha Shvanasana, or upward dog. From upward dog you will move your body backward into Adho Mukha Shvanasana, or downward facing dog. From downward dog, you will jump your feet up to your hands and raise up once again into Uttanasana, then back up to mountain pose to complete the sun salutation.
Standing Poses
According to the experts at Ashtangayoga.info, you must master six standing poses in order to ascend to the higher levels of Ashtanga yoga. These poses are Padangushthasana; Utthita Trikonasana, which resembles triangle pose; Parivritta Trikonasana, which resembles reverse triangle pose; Parivritta Parshvakonasana; and Parshvottanasana. There are four variations of Prasarita Padottanasana, all of which stem from taking a wide stance and bending over while leaning forward, until your head touches the ground. The variations occur as you change your arm positions from stretched forward to hands flat on the floor, arms backward with hands on hips and arms backward with hands on feet.
Intermediate Poses
Once you have mastered beginner's Ashtanga yoga, you can attempt more difficult positions that require increased balance, flexibility, endurance and mental focus. Bhekasana is a position in which you lie on your belly and bring your lower legs toward the front until your feet face your buttocks. Reach back your arms and press your palms against your toes, pulling your feet down toward the floor. You can tell that advanced Ashtanga yoga is going to be difficult when Pincha Mayurasana is an intermediate pose. In Pincha Mayurasana, rest your entire body weight on your forearms while your feet point up toward the sky; you're basically performing a handstand on your forearms.
Advanced Poses
Advanced poses in Ashtanga yoga are for those who are masters of the ashtanga yoga practice. A warning may not even be needed for beginners to stray away from advanced poses because you are probably incapable of doing them unless you are extremely flexible and balanced. Vasishthasana is a pose in which your hand and foot on one side of your body are on the floor while you reach the other hand to the sky and raise the other leg up until you can grab it with your raised hand. Galavasana may be one of the most visually stunning Ashtanga poses and certainly one of the most difficult. In this pose, you balance your body on just your hands. The knee of one leg rests on the inside of your elbow as you extend the other leg up and backward until straight. In this pose you may resemble a sprinter running into the ground at a 45-degree angle.
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