Ashtanga Yoga Poses: A Beginner’s Guide

Ashta and Anga are two Sanskrit terms that make up the word Ashtanga. Eight is symbolized by the word "Ashta," while the word "Anga" denotes a limb or bodily component.As a result, Ashtanga is the integration of all eight limbs of yoga into a single, comprehensive discipline.

The Ashtanga Yoga School's eight limbs of yoga represent the many schools of the yoga sutras' philosophy. All eight limbs of yoga—Yama (moral principles), Niyama (self-discipline), Asana (posture), Pranayama (breath control), Pratyahara (sense withdrawal), Dharana (concentration), Dhyana (meditation), and Samadhi—are integrated according to the Ashtanga philosophy (oneness with the self).

Traditional yoga, known as Ashtanga, is divided into six series. There are mainly six series in Ashtanga Vinyasa Yoga (the Primary, Intermediate, and four Advanced Series), each with a specific arrangement of poses.

It would be good to first comprehend the Primary Series's history to completely understand what it is. Therefore, this covers the origins and contents of Ashtanga Yoga poses and its history.

The Yoga Korunta's author is Vamana Rishi. The Yoga Korunta evolved into the Ashtanga method that is used today. The basic Ashtanga yoga poses consist of eight limbs. Body positions are referred to as asanas. These comprise the Primary Series and are limb 3 of the eight.

History of Ashtanga

According to legend, Vamana Rishi, a guru, wrote out the Ashtanga method. The Yoga Korunta is an old book that contains this sequence of yoga.

There are various asana groupings in this book. For example, an alternative term for body positions is asana. These classifications comprise the Ashtanga practice series.

Teachings on vinyasa, drishti, bandhas, mudras, and yogic ideas are also included.

Vinyasa is the transition from one yoga pose to the next. Ashtanga vinyasa yoga poses are given in this, and how to execute them is also given. Your breathing pattern controls it.

On your inhales and exhales, you switch between stances. Your intent stare is your drishti. This can be pretty useful when balancing in standing yoga poses.

Body locks called bandhas are used to circulate energy all throughout the body. There are three: the Jalandhara, the Uddiyana, and the Mula bandhas. The Maha Bandha engages all three of these at once.

A mudra is a hand gesture, a seal, or a mark. The majority require using your hands. The goal is to replenish our internal energy reserves. Every mudra serves a specific function that connects your body and mind.

Try these five Ashtanga Yoga poses.

The Ashtanga primary series sequences, which comprise the 90-minute flow, include these poses.

Exhale as you bend into each pose while practicing, holding each one for five breaths.

Following are some beginner ashtanga yoga poses:

1. Forward Bend

How to do it:

• Place your feet hip-width apart and parallel while standing.
• From the hips, budge.
• Next to your feet, place your hands on the ground.
• Your eyes should be fixed on the tip of your nose.

2. Extended Triangle Pose

How to do it:

• Put your feet 3.5 to 4 feet apart while standing, with your right foot, turned out and your left foot turned just a little inward.
• Make a T formation with your arms out to the side.
• Reaching for your right toe while bending from the hips to the right.
• Pay attention to the tips of your raised hand.

3. Extended Side Angle

How to do it:

• Put your feet about 3.5 to 4 feet apart while standing, with your right foot, turned out and your left foot turned just a little inward.
• Your right knee should be 90 degrees bent.
• Put your right hand outside your right foot or softly on your right thigh as you stoop to the right.
• Swing your left arm in a straight line parallel to your body over your head.
• Eyes should be fixed on the tips of your lifted hand.

4. Wide-Legged Forward Fold 

How to do it:

• Place your feet parallel and four feet apart while standing.
• At your hips, bend forward.
• Extend your hands behind your back with the option to link your fingers together.
• Bend forward until your head is directed toward the floor while maintaining a straight back.
• Let your hands hang over your head if they are clenched behind you.
• Your nose's tip should be in sharp focus.

5. Intense Side Stretch

How to do it:

• Place your right foot about hip-width apart and 2.5 to 3 feet in front of your left while standing.
• Over your front leg, bend at the hips.
• Reach with both hands on either side of your right foot, keeping your back as straight as you can.
• Keep your attention fixed on your front foot's toes.
• Over your front leg, bend at the hips.

Ashtanga yoga poses and benefits

1. Soothes you

Concentration is improved, and your autonomic nervous system, which regulates your heart rate, respiration, and blood pressure, is calmed when you can simultaneously manage your movements, respiratory patterns, and gaze.

2. Enhances well-being 

People who do Ashtanga twice a week for nine weeks reported higher self-esteem and lesser depressive and anxiety symptoms, according to a 2017 study.

3. Boosts muscle strength

A 2012 study of healthy premenopausal women discovered that after eight months, those who practiced Ashtanga yoga twice a week had stronger leg muscles than those who didn't.

4. Encourages a healthy diet

In a 2009 study, predominantly white women discovered a link between frequent yoga practice and mindful eating. Intuitive eating often referred to as mindful eating, is a weight-loss method in which you closely monitor your hunger signals to decide when and what to eat.

5. Reduces pain

In a 2017 study, low-income individuals who practiced yoga once a week for 12 weeks experienced the same reduction in chronic back pain as those who underwent physical therapy.