Ashtanga is an ancient system of yoga that combines movement with breath in an intense series of postures meant to cleanse and purify the body through internal warming and sweat. Ashtanga is the basis for some contemporary styles such as power and flow yoga. Ashtanga shares many postures, or asanas, with these more popular styles, but other poses remain exclusive to the ashtanga practice.
Prasaritta Padottanasana
From the top of your yoga mat, take a big step to the right to face the side wall and position your feet parallel to each other. Inhale to raise your arms parallel with the floor. Your feet should be wide enough that they are underneath your hands. On your next inhale, lengthen the crown of your head up toward the ceiling and broaden across your chest. Exhale as you fold forward from the hip creases -- the area where your thigh meets your pelvis -- keeping your spine perfectly straight. When your head passes your hips, release your hands to the floor beneath your shoulders. Stay there, or begin to walk your hands back in line with your feet. Keep your elbows bending back behind you. To come out, walk your hands back underneath your shoulders, lengthen your spine, bring your hands to your hips and come slowly up to standing.
Padangushthasana
Stand with your feet hip-width apart at the top of your yoga mat. Bring your hands to your hips on an inhale and broaden across your chest. Exhale as you fold forward from the hip creases, keeping your spine straight. Position your torso on your thighs and release your hands to the floor. Take hold of your big toes from the inside with your index and middle fingers and close your thumb around the outside of the toe. Inhale and straighten your arms as you look forward. Exhale and fold forward again. Bend your elbows out to either side and use a little bit of bicep strength to bring your torso closer to your legs. Keep the shoulders soft and away from the ears. To come out of the pose, release your hands and take them to your hips. Inhale and slowly come up to standing.
Paschimottanasana A
Sit down toward the back of your yoga mat with your legs extended out in front of you. Center your shoulders over your hips. Reach the crown of your head toward the ceiling to lengthen your spine and roll onto the front of your sit bones. Contract your leg muscles and flex your feet. Inhale and broaden across your chest, exhale and fold forward, reaching your hands for your shins or wrapping all five fingers around the outside of your feet. Lengthen the crown of your head toward your toes and bend your elbows out to the sides. Release your hands and slowly come back up to sitting.
Purvottanasana
Sit down toward the back of your yoga mat with your knees bent and feet flat on the floor. Place your hands behind your hips on the mat with your fingers facing forward. Squeeze your shoulder blades together and open up through your chest with a big inhale. As you exhale, lift your buttocks off the floor and push your hip bones up toward the ceiling until your torso is parallel with the floor. For the more advanced version of this posture, walk your feet out so your legs are straight and your body is in one line from your shoulders to your hips to your feet. To release, lower your buttocks down to the mat and release your hands.
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