Explore the different series of Ashtanga Yoga, including Primary, Second, Third, and Fourth series asanas, and learn how to incorporate them into your practice for a deeper understanding of the nuances of this ancient yoga style.
Asanas in Ashtanga Yoga
Ashtanga yoga is a traditional and physically demanding style of yoga that originated in India. It is a powerful tool for self-transformation and physical growth, and its practice is steeped in philosophy and ritual. At the heart of Ashtanga yoga are the asanas, or postures, which are performed in a specific sequence to create a meditative and transformative practice.
One of the most distinctive features of Ashtanga yoga is its use of asana series, which are designed to create a continuous flow of energy throughout the practice. There are four main asana series in Ashtanga yoga: the Primary Series, the Second Series, the Third Series, and the Fourth Series.
Primary Series Asanas
The Primary Series is the most accessible and beginner-friendly of the four series. It is designed to create a foundation of physical and mental strength, and is ideal for beginners or those looking to focus on basic principles of alignment and technique. Asanas in this series include:
- Sun Salutations
- Downward-Facing Dog
- Cobra Pose
- Warrior Pose
These asanas work to balance and align the body, while also building internal heat and detoxifying the body through sweating.
Second Series Asanas
The Second Series is more challenging than the Primary Series, and is designed to build strength, endurance, and flexibility. Asanas in this series include:
- Hanumanasana (Monkey Pose)
- Parshvakonasana (Side Plank Pose)
- Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose)
These asanas require more strength and control than those in the Primary Series, and help to build a more robust physical foundation.
Third Series Asanas
The Third Series is even more challenging than the Second Series, and is designed to take the practitioner deeper into their practice. Asanas in this series include:
- Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)
- Ardha Baddha Padma Paschimottanasana (Half-Bound Lotus Backward Fold)
- Ardha Matsyendrasana (Half-Fish-Eye Pose)
These asanas require intense strength, flexibility, and control, and are designed to create a sense of duality and unity in the body.
Fourth Series Asanas
The Fourth Series is the most challenging and advanced of the four series. It is designed to connect the practitioner with their inner self, and to create a sense of unity and wholeness. Asanas in this series include:
- Upavedi Paschimottanasana (Reverse Sitting Forward Fold)
- Krounchasana (Horned Crow Pose)
- Eka Pada Galavasana (One-Legged Forehead-to-Knee Pose)
These asanas require an extremely high level of physical strength, flexibility, and control, and are designed to create a sense of inner peace and tranquility.
Ashtanga Yoga Postures
Ashtanga yoga is a physically demanding and mentally challenging yoga practice that originated in India. One of the most distinctive aspects of this style is its use of a set sequence of postures, or asanas, which are practiced in a specific order. In this section, we’ll explore the different asanas that make up the Ashtanga yoga postures, including Sun Salutations, Hanumanasana, Parshvakonasana, and Utthita Hasta Padangusthasana.
Sun Salutations
Sun Salutations, or Surya Namaskar, are a fundamental part of the Ashtanga yoga practice. This sequence of postures is designed to warm up the body, increase flexibility, and prepare the practitioner for the more challenging postures that follow. To perform a Sun Salutation, start by standing in Mountain Pose, then bend forward and touch your toes. From there, straighten your arms and lift your torso, followed by a slight backbend and a twist. Finish the sequence by returning to Mountain Pose.
Hanumanasana
Hanumanasana, or Monkey Pose, is a standing forward bend that targets the hamstrings and calves. To perform this pose, start by standing with your feet hip-width apart, then bend forward at the hips and reach for your toes. Keep your knees slightly bent and engage your core to maintain balance. From there, slowly lower your forehead to the ground, stretching your hamstrings and calves as much as possible. Hold for a few breaths, then slowly rise back up to standing.
Parshvakonasana
Parshvakonasana, or Side Angle Pose, is a challenging standing pose that targets the hips and thighs. To perform this pose, start by standing with your feet hip-width apart, then bend your front knee and stretch your arms out to the sides. From there, lower your torso down towards the ground, stretching your hips and thighs as much as possible. Hold for a few breaths, then slowly rise back up to standing. This pose can be modified by bending your back knee or using a block for support.
Utthita Hasta Padangusthasana
Utthita Hasta Padangusthasana, or Extended Hand to Big Toe Pose, is a dynamic stretching pose that targets the legs and hips. To perform this pose, start by standing with your feet hip-width apart, then reach forward and grasp your big toe. From there, lift your leg out to the side, stretching your hip and leg as much as possible. Hold for a few breaths, then slowly lower your leg back down to the starting position. This pose can be modified by bending your knee or using a block for support.
Ashtanga Yoga Standing Postures
In the world of Ashtanga Yoga, the standing postures are a crucial part of the practice, as they help to establish a strong foundation for the remainder of the sequence. These postures are designed to awaken the internal heat of the body, build strength and flexibility, and prepare the practitioner for the more challenging postures to come. Let’s take a closer look at some of the key standing postures in Ashtanga Yoga.
Virabhadrasana
Virabhadrasana, also known as Warrior Pose, is a powerful and grounding stance that can help to build strength and stability in the legs and hips. To come into this pose, kneel on your mat with your right knee bent at a 90-degree angle and your left leg extended behind you. Engage your core and reach your arms up overhead, stretching your chest and shoulders. Hold for 5-7 breaths before switching sides. Virabhadrasana is an excellent pose for building strength and confidence in the standing postures.
Utthita Surya Namaskar
Utthita Surya Namaskar, also known as Extended Sun Salutations, is a dynamic and invigorating pose that helps to awaken the body and energize the mind. To come into this pose, stand with your feet hip-width apart and your hands by your sides. Take a deep breath in and reach your arms up overhead, stretching your chest and shoulders. As you exhale, bend forward at the hips and place your hands on the ground in front of you. Take a few breaths here, feeling the stretch in your back and hips. Then, on an inhale, lengthen your spine and gaze forward, rising up to standing. Repeat for 5-7 rounds. This pose is an excellent addition to any sun salutation practice, as it helps to build strength and flexibility in the upper body.
Utthita Trikonasana
Utthita Trikonasana, also known as Triangle Pose, is a beautiful and balancing pose that helps to stretch and strengthen the ankles, calves, and hips. To come into this pose, stand with your feet 3-4 feet apart and your hands by your sides. On an inhale, reach your arms up overhead and gaze forward. As you exhale, bend to the right, placing your right hand on the ground and stretching your left hand up towards the ceiling. Take a few breaths here, feeling the stretch in your right side and the activation in your left hip. Then, on an inhale, lengthen your spine and gaze forward, rising back to standing. Repeat on the other side. This pose is an excellent addition to any standing practice, as it helps to build balance and stability in the body.
Prasarita Padottanasana
Prasarita Padottanasana, also known as Wide-Legged Standing Forward Fold, is a gentle and calming pose that helps to stretch the back, hips, and legs. To come into this pose, stand with your feet 3-4 feet apart and your hands by your sides. On an inhale, reach your arms up overhead and gaze forward. As you exhale, fold forward at the hips, lengthening your spine and reaching for your toes. Take a few breaths here, feeling the stretch in your back and the calming influence of the pose. This pose is an excellent addition to any standing practice, as it helps to build flexibility and relaxation in the body.
Ashtanga Yoga Seated Postures
In the practice of Ashtanga Yoga, seated postures play a crucial role in revitalizing the body and mind. As you settle into these poses, you’ll notice a sense of calm wash over you, like a gentle stream flowing through the mountains. The seated postures in Ashtanga Yoga are designed to target specific areas of the body, from the hips and thighs to the chest and shoulders.
Paschimottanasana
Paschimottanasana, also known as Seated Forward Fold, is a foundational seated posture in Ashtanga Yoga. As you forward fold, your body creates a sense of length and flexibility, much like a rubber band being stretched to its limits. With each deep breath, feel your spine lengthening and your body releasing tension. Keep your knees slightly bent to protect your joints, and engage your core to maintain stability.
Ardha Baddha Padma Paschimottanasana
Ardha Baddha Padma Paschimottanasana, or Seated Half-Lotus Forward Fold with Hands to Feet, is a more advanced variation of the traditional Paschimottanasana. This pose requires flexibility in the hips and knees, as well as coordination and balance. As you sit in the half-lotus position, feel your body open up like a flower blooming in the sun. Gently stretch your arms forward, and allow your forehead to fall towards your knees.
Ardha Matsyendrasana
Ardha Matsyendrasana, or Half Lord of the Fishes Pose, is a seated twist that targets the torso and hips. Imagine yourself as a fish swimming through the ocean, effortlessly twisting and turning through the water. As you turn to one side, feel the stretch in your chest and shoulders, while keeping your spine long and engaged.
Eka Pada Rajakapotasana
Eka Pada Rajakapotasana, or One-Legged Pigeon Pose, is a seated posture that targets the hips, thighs, and lower back. As you cross one leg over the other, feel your body adopt the shape of a wing, with one leg stretching back like a wingtip. Gently lean forward, and allow your forehead to nestle into your knee, releasing any tension in your lower back.
Ashtanga Yoga Backbends
In the realm of Ashtanga Yoga, backbends are an integral part of the practice, allowing practitioners to experience a sense of freedom and expansion. These postures require strength, flexibility, and proper alignment, making them an excellent way to challenge and improve overall physical fitness. In this section, we’ll delve into four Ashtanga Yoga backbends, exploring their benefits, modifications, and tips for safe execution.
Dhanurasana
Dhanurasana, also known as the bow pose, is a foundational backbend that targets the hamstrings, glutes, and spine. To enter this pose, start by lying on your stomach with your arms extended overhead and shoulders down. As you inhale, lengthen your spine and slowly lift your arms, shoulders, and chest off the ground. Keep your head in a neutral position and engage your core to support your body. Hold the pose for a few breaths, feeling the expansion in your chest and the stretch in your back.
Urdhva Mukha Svanasana
Urdhva Mukha Svanasana, or upward-facing dog pose, is a backbend that strengthens the arms, shoulders, and chest while stretching the spine and hips. Begin by starting in all fours, then lift your hips up and back, straightening your arms and keeping your elbows slightly bent. Engage your core and draw your shoulders down, gazing forward or slightly up. Hold the pose for a few breaths, feeling the expansion in your chest and the strength in your arms.
Urdhva Dhanurasana
Urdhva Dhanurasana, or upward-facing bow pose, is an advanced backbend that requires strength, flexibility, and control. To enter this pose, begin by lying on your back with your knees bent and feet flat on the ground. Engage your core and slowly lift your head, shoulders, and chest off the ground. As you inhale, lengthen your spine and wrap your arms around your legs, keeping your elbows slightly bent. Hold the pose for a few breaths, feeling the expansion in your chest and the stretch in your back.
Setu Bandha Sarvangasana
Setu Bandha Sarvangasana, or bridge pose, is a backbend that targets the spine, hips, and glutes. Begin by lying on your back with your knees bent and feet flat on the ground. Engage your core and slowly lift your hips up towards the ceiling, squeezing your glutes and keeping your shoulders down. Hold the pose for a few breaths, feeling the expansion in your chest and the stretch in your lower back. As you exhale, slowly lower your hips back down to the starting position.
By incorporating these backbends into your Ashtanga Yoga practice, you’ll experience a sense of strength, flexibility, and expansion that will benefit your overall physical and mental well-being. Remember to always listen to your body and modify or rest when needed, as backbends can be challenging and require proper alignment and control.
