Ashtanga Yoga: All You Need to Know
Everything you need to know about Ashtanga yoga
Ashtanga yoga or Ashtanga vinyasa yoga is a combination of exercises that range from calisthenics to contortionist movements.
K.Pattabhi Jois is credited with introducing it., and it is seen as the modern-day form of classical Indian Yoga.
It is a superb way to be in tune with your body and it increases your kinaesthetic sense.
Ashtanga is derived from Sanskrit words which translate as eight limbs. Hence the philosophy is to integrate all eight branches:
Yama (moral codes)
Niyama (self-discipline)
Asana (posture), Pranayama (breath control)
Pratyahara (sense withdrawal)
Dharana (concentration)
Dhyana (meditation)
Samadhi (oneness with the self)
From a purely scientific point of view, it helps to add a "biofeedback" on the passive phenomenon of breathing, and it really stretches the fascia.
This has been acknowledged by sports scientists as important for mobility, agility and strength.
Moreover, it may also aid in improving the neural link with muscles.
What is the purpose of Ashtanga yoga?
Ashtanga aims to keep you motivated and consistent. It makes you feel able to work through physical and mental barriers.
It also releases accumulated emotional baggage and fatigue that is found ubiquitous in modern-day society.
It is seen as the best "body positive” and “I love my body” exercise.
Practitioners of this style of yoga claim enhanced energy levels, improved concentration and endurance.
Benefits of Ashtanga yoga
Improved focus
Increase in stamina and strength
Enhanced coordination and balance
Muscle volume and bone density are improved
Relieves stress
Lowers blood pressure and spikes in blood glucose levels
Aids in weight loss
Increased focus, concentration and clarity
Alleviates pain and increases pain tolerance
The following are some Ashtanga poses you can try; this short list is created for beginners. These poses are part of the primary lessons of this style of yoga:
1. Forward Bend
Touching your toes without bending your knees aims to improve your hip mobility and core strength.
Stand with your feet parallel and hip-width apart
Bend forward using your hips
Try placing your hands on the floor and let your weight be divided into all fours with your arms and legs straight
Those who are unable to do the last step can allow some knee bending at first or you can wrap your arms around your shins, or just place your hands on your shins
It is advised to do these poses under supervision, as all movements correspond with inhales and exhales.
Some yoga teachers also advise focusing the eyes on the tip of the nose after placing hands in the appropriate position.
2. Extended Side Angle
In this position, you are able to rest your arm on your thigh. To do this pose, you need to follow these steps:
As you stand, place both of your feet around 4 feet apart from each other and turn out your right foot, then turn your left foot a bit inside
Bend the knee at a perpendicular angle
Bend your right knees and position the right hand towards the outside of the right foot and place it on your right thigh.
Swing your arm straight across the head with your body
Keep your vision at the fingertips of your hand
Pro tip: You can do this pose on a yoga block to support your lunge.
3. Extended Body Triangle Pose
This pose is ideal for you if you’re unable to reach the ground. Instead, you can just place your hand on your shin.
These are the steps for doing this pose:
As you stand, place your feet hip-width apart from each other and turn the right foot forward and the left foot behind
Extend the arm towards the side in almost a T position
Bend the buttock towards the right position, reaching your body towards the right foot
Keep your eyes on the fingertips of the hand you have raised
Try using a yoga block or place your hand gently on your calf if you find it challenging to reach your foot.
4. Intensive Side Stretching
This pose aims to stretch your hamstrings. The way to do it is simple, and you can follow these steps:
First, place your right foot a few feet forward of your left foot, almost at a distance of hip-width apart
Bend your body at your buttock right over your front leg
Try reaching towards the ground on one side of your right foot while keeping your back as straight as possible. Do this by using both hands
Keep your attention to the toes of your right foot
For beginners, it is advised to place yoga blocks under your hand.
5. Wide-Legged Forward Folding
You may want to clasp your hands behind your posterior if you want to stretch your shoulders in this pose.
Follow these steps to complete this pose:
First of all, stand straight with your feet at a distance of about three feet
Bend your body forward at your buttocks
Stretch your hands right behind your back. It is better if you try lacing your fingers together
Keep bending forward until your head points towards the ground while keeping your back straight as much as possible
Let your hands hang across your head, given they are clasped together
Keep your eyes on your nose
You might want to rest your head on something solid, such as a yoga block, to ease the stretch.
Final Words
Ashtanga yoga stands as a great yoga for people who want to do yoga independently at home.
It is a dynamic yoga with lots of different poses, focal areas and breathing techniques.
If you want a good sense of well-being, try including 90 minutes of this style of yoga in your routine.
FAQs
Is Ashtanga yoga good for working people?
This style of yoga is great for your core and your arms, and so it can help with mundane household tasks.
It is also easy to add Ashtanga yoga into your daily exercise routine, making it a good choice for working people.
What can Ashtanga yoga do for me?
The structure and frequency of the practice are designed to help you quickly improve your body and overall wellness. The benefits of Ashtanga yoga are numerous!
