Yoga For Beginners: Ashtanga Yoga: With The Convenience of Doing Ashtanga Yoga at Home!!: Yoga For Beginners, #6

Table of contents :
Cover Page
Ashtanga Yoga
Also By Rohit Sahu
The Complete Guide to Master Ashtanga Yoga; Benefits, Essentials, Asanas (with Pictures), Ashtanga Meditation, Common Mistakes, FAQs, and Common Myths
Acknowledgement
Content
Introduction
Science Behind Ashtanga Yoga
Who Can Perform It?
Benefits of Ashtanga Yoga
1. It Boosts Your Core Endurance and Stamina
2. Improves Flexibility
3. Helps to Master the Art of Yogic Breathing
4. Brings Stability and Harmony
6. Reduces Stress
7. It's a Comprehensive Wellness Plan
8. Offers Mental Healing and Strength
9. It Keeps You Centered
10. Boosts Psychological Well-being
12. Supports in Bone Formation
13. Reduces the Lower Back Discomfort
14. Provides Physical Strength
15. It's an Effective Cardio Workout
16. Results in strong Co-ordination
17. You also Gain Emotional Benefits
18. It Leaves You Feeling Grounded, Blissful, and Happy
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19. The Practice is Adaptable
20. It Inspires You to Discover More and Dig Deeper
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21. Improves Muscle Tone
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22. Improves Cardiovascular Fitness
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23. Helps with Weight Loss
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24. Builds Confidence
25. Enhances Focus and Creativity
26. Lowers Blood Pressure
27. Helps Prevent Injuries
28. Builds Internal Strength and Stamina
29. You Get a Healthier Back
30. Treats Hypertension (High Blood Pressure)
31. You Achieve Overall Physical Well-being
32. It leads to Spiritual Well-being
33. It’s the Best Option for Beginners
Bottom Line
Things You Need to Know Before Starting
When and Where to Practice Ashtanga Yoga
Items You’ll Need
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How to Get the Most Out of an At-Home Hatha Yoga Session
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Some Beginners Tips
Ashtanga Yoga Poses
Opening Chant
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Ashtanga Yoga Poses
Surya Namaskar A B (Sun Salutation)
Surya Namaskar B
1. Standing Mountain Pose (Tadasana)
2. Chair Pose (Utkatasana)
3. Standing Forward Fold (Uttanasana)
4. Half Standing Forward Fold (Ardha Uttanasana)
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5. Four-Limbed Staff Pose (Chaturanga Dandasana)
6. Upward-Facing Dog Pose (Urdhva Mukha Svanasana)
7. Downward-Facing Dog Pose (Adho Mukha Svanasana)
8. Warrior I, Right Foot (Virabhadrasana I)
9. Four-Limbed Staff Pose (Chaturanga Dandasana)
10. Upward-Facing Dog Pose (Urdhva Mukha Svanasana)
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11. Downward-Facing Dog Pose (Adho Mukha Svanasana)
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12. Warrior I, Left Foot (Virabhadrasana I)
13. Four-Limbed Staff Pose (Chaturanga Dandasana)
14. Upward-Facing Dog Pose (Urdhva Mukha Svanasana)
15. Downward-Facing Dog Pose (Adho Mukha Svanasana)
16. Half Standing Forward Fold (Ardha Uttanasana)
17. Standing Forward Fold (Uttanasana)
18. Chair Pose (Utkatasana)
19. Mountain Pose (Tadasana)
Standing Sequence
Padangusthasana (Hand to Big Toe Pose)
Padahastasana (Hand to Feet Pose)
Trikonasana (Triangle Pose)
Parivrtta Trikonasana (Revolved Triangle Pose)
Parsvakonasana (Side Angle Pose)
Parivrtta Parsvakonasana (Revolved Side Angle Pose)
Prasarita Padottanasana A B C D (Wide-Legged Forward Bend)
Parsvottanasana (Intense Side Stretch Pose)
Utthita Hasta Padangusthasana A B C (Standing Hand to Big Toe Pose)
Ardha Baddha Padmottanasana (Half Bound Lotus Standing Forward Bend)
Utkatasana (Chair Pose)
Virabhadrasana I (Warrior I)
Virabhadrasana II (Warrior II)
Seated Sequence
Dandasana (Staff Pose)
Paschimottanasana A B C (Seated Forward Bend)
Purvottanasana (Upward Plank Pose)
Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Forward Fold)
Triang Mukha Eka Pada Paschimottanasana (One Leg Folded Forward Bend)
Janu Sirsasana A B C (Head-to-Knee Pose)
Marichyasana A B C D (Marichi’s Pose)
Navasana (Boat Pose)
Bhujapidasana (Shoulder Pressing Pose)
Kurmasana (Turtle Pose)
Supta Kurmasana (Reclining Turtle Pose)
Garbha Pindasana (Embryo Pose)
Kukkutasana (Cock Pose)
Baddha Konasana A B (Bound Angle Pose)
Upavistha Konasana A B (Wide-Angle Seated Forward Bend)
Supta Konasana (Reclining Angle Pose)
Supta Padangusthasana A B (Reclined Big Toe Pose)
Supta Padangusthasana B
Ubhaya Padangusthasana (Both Big Toe Pose)
Urdhva Mukha Paschimottanasana (Upward-Facing Intense West Stretch)
Setu Bandhasana (Bridge Pose)
Finishing Sequence
Urdhva Dhanurasana (Upward-Facing Bow Pose)
Paschimottanasana (Seated Forward Bend)
Salamba Sarvangasana (Shoulder Stand)
Halasana (Plow Pose)
Karnapidasana (Ear Pressure Pose)
Urdhva Padmasana (Upward Lotus Pose)
Pindasana (Embryo Pose)
Matsyasana (Fish Pose)
Uttana Padasana (Raised Legs Pose)
Sirsasana (Headstand)
Baddha Padmasana (Locked Lotus Pose)
Yoga Mudra (Psychic Union Pose)
Utpluthih/Tulasana (Scale Pose)
Savasana (Corpse Pose)
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Ashtanga Pranayamas
1. Ujjayi Breath (Cobra Breathing)
2. Kumbhaka Pranayama
3. Nadi Shodhana (Alternate Nostril Breathing)
4. Sheetali Breath (Cooling Breath)
5. Kapalabhati/Agni Pran (Breath of Fire)
6. Bhastrika Pranayama (Bellows Breath)
7. Bhramari Breath (Humming Bee Breath)
Bandhas
Jalandhar Bandha (Neck Lock)
The Knot of Shiva
Uddiyana Bandha (Diaphragm Lock)
The Knot of Vishnu
Mula Bandha (Root Lock)
The Knot of Brahma
Maha Bandha (The Great Lock)
Ashtanga Meditation
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Ashtanga Yoga Closing Chant
Important Note
Best Practices to Avoid Injury
Beginners Common Mistakes and How to Fix Them
Common Myths and FAQs
16 Common Myths
20 Common FAQs
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Author Note
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Further Reading: Yoga For Beginners: Hot/Bikram Yoga: The Complete Guide To Master Hot/Bikram Yoga; Benefits, Essentials, Poses (With Pictures), Precautions, Common Mistakes, FAQs And Common Myths
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