1. Like a Warrior
To do primary poses in Ashtanga yoga, begin with the warrior pose. Begin the pose in a standing position with your feet together, arms to the side and back straight. With an inward breath raise your arms in the air overhead. Bend the knees slightly to lower the torso. With the next breath, lift the right leg and extend it straight back, leaving the left leg bent. Bend the body forward. The arms, torso and right leg are all aligned and parallel with the floor. Hold this pose for at least three breaths.
2. Dedicated to the Sage
Practice one of the sitting forward bend yoga poses. This one is the pose dedicated to the sage Marichi. Sit on the floor with your legs extended straight in front of you. Bend your right leg and set your foot flat on the floor as close to your butt as possible. Twist your torso and push it in front of your bent knee, pressing the back of your right shoulder to your right knee. Hold your arms directly out to the side and rotate them so that the palms face back. Reach each arm behind your body, enclosing your right knee with the right arm. Grasp hands firmly behind your back. Keep the spine very straight and lean the torso forward. Hold for as long as possible and then switch sides.
3. Bend Back
A back bend is one of the primary yoga positions in Ashtanga yoga. Lie on the floor on your back. Bend your knees and place your feet flat on the floor as close to your butt as possible. Lift your arms above your head, bend your elbows and place your hands flat on the floor directly on each side of your head. Spread your fingers. Press your feet and hands into the floor to lift your body. Arch your back, lifting your hips as far towards the ceiling as you can. Hold this pose as long as possible. Release, slowly returning your butt and back to the floor.
4. Yoga Boat
Practice the boat yoga pose as one of the primary Ashtanga poses. Sit on the floor with legs extended in front of your body. Straighten the spine completely. Bend your knees and place your feet on the floor. Lean back, and as you gain balance, lift your legs off the floor. Extend them straight up in at least a 45-degree angle off the floor. Straighten the knees. Straighten the arms and lift them towards the feet to help gain balance. Hold this pose as long as possible and then release your feet back to the floor.
Member Comments