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

Citation preview

Also by Rohit Sahu

Ayurveda Cookbook For Beginners Ayurveda Cookbook For Beginners: Vata: A Sattvic Ayurvedic Cookbook Backed by the Timeless Wisdom of Indian Heritage to Balance and Heal Your Vata Dosha!! Ayurveda Cookbook For Beginners: Pitta: A Sattvic Ayurvedic Cookbook Backed by the Timeless Wisdom of Indian Heritage to Balance and Heal Your Pitta Dosha!! Ayurveda Cookbook For Beginners: Kapha: A Sattvic Ayurvedic Cookbook Backed by the Timeless Wisdom of Indian Heritage to Balance and Heal Your Kapha Dosha!!

Ayurveda For Beginners Ayurveda for Beginners- Vata: The Only Guide You Need to Balance Your Vata Dosha for Vitality, Joy, and Overall Well-being!! Ayurveda For Beginners: Pitta: The Only Guide You Need To Balance Your Pitta Dosha For Vitality, Joy, And Overall Well-being!! Ayurveda For Beginners: Kapha: The Only Guide You Need To Balance Your Kapha Dosha For Vitality, Joy, And Overall Well-being!!

Yoga For Beginners 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

Yoga For Beginners: Restorative Yoga: With The Convinience of Doing Restorative Yoga At Home Yoga For Beginners: Power Yoga: The Complete Guide To Master Power Yoga; Benefits, Essentials, Poses (With Pictures), Precautions, Common Mistakes, FAQs And Common Myths Yoga For Beginners: Kundalini Yoga: With the Convenience of Doing Kundalini Yoga at Home Yoga For Beginners: Hatha Yoga: With the Convenience of Doing Hatha Yoga at Home Yoga For Beginners: Ashtanga Yoga: With The Convenience of Doing Ashtanga Yoga at Home!! Yoga For Beginners: Prenatal Yoga: With The Convenience of Doing Prenatal Yoga at Home!! Yoga For Beginners: Vinyasa Yoga: With The Convenience of Doing Vinyasa Yoga at Home!! Yoga For Beginners: Kripalu Yoga: With The Convenience of Doing Kripalu Yoga At Home!! Yoga For Beginners: Iyengar Yoga: With The Convenience of Doing Iyengar Yoga at Home!!

Standalone Chakras for Beginners: A Guide to Understanding 7 Chakras of the Body: Nourish, Heal, And Fuel The Chakras For Higher Consciousness And Awakening! Spiritual Empath: The Ultimate Guide To Awake Your Maximum Capacity And Have That Power, Compassion, And Wisdom Contained In Your Soul Who Are You: The Spiritual Awakening Self Discovery Guide For

Enlightenment And Liberation Step-By-Step Beginners Instant Pot Cookbook (Vegan): 100+ Easy Yet Extremely Healthy Instant Pot Recipes Backed By Ayurveda Throw It Off!!: How I Cured My Eyesight Naturally In Just 6 Months Shadow Work For Beginners: A Short and Powerful Guide to Make Peace with Your Hidden Dark Side that Drive You and Illuminate the Hidden Power of Your True Self for Freedom and Lasting Happiness Meditation For Beginners: The Easiest Guide to Cultivate Awareness, Acceptance, and Peace to Unleash Your Inner Strength and Explore the Deepest Realm of Your Being!!

Watch for more at Rohit Sahu’s site.

Yoga For Beginners: Ashtanga Yoga

The Complete Guide to Master Ashtanga Yoga; Benefits, Essentials, Asanas (with Pictures), Ashtanga Meditation, Common Mistakes, FAQs, and Common Myths

-Rohit Sahu

Copyright © 2020 by Rohit Sahu. All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. For permission requests, write to the publisher at the email below.

Published by: Rohit Sahu

Contact: [email protected]

Published Worldwide

Acknowledgement

I highly acknowledge K. Pattabhi Jois for spreading Ashtanga Yoga around the world. Ashtanga Yoga is a style of yoga as exercise created by K. Pattabhi Jois during the 20th century, often promoted as a modern-day form of classical Indian yoga. He claimed to have learnt the system from his teacher, Tirumalai Krishnamacharya. Originally, Ashtanga Vinyasa Yoga was taught by Pattabhi Jois in Mysore, India. In 1948, Jois established the Ashtanga Yoga Research Institute in Mysore, which is now known as the K Pattabhi Jois Ashtanga Yoga Institute. I highly acknowledge all the people whose pictures I’ve used in this book to illustrate poses.

Content

Introduction

Science Behind Ashtanga Yoga

Who Can Perform It?

Benefits of Ashtanga Yoga

Things You Need to Know Before Starting

Ashtanga Yoga Poses

Best Practices to Avoid Injury

Beginners Common Mistakes and How to Fix Them

Common Myths and FAQs

Author Note

Here's Your FREE GIFT!!

Books in this Series

Introduction

Yoga origin can be traced back to more than 5,000 years ago, but some researchers believe that yoga may be up to 10,000 years old. The word 'Yoga' first appeared in the oldest sacred texts, the Rig Veda, and is derived from the Sanskrit root "Yuj" which means to unite.

Yoga is primarily a spiritual discipline that focuses on subtle science, on achieving harmony between the mind and the body of the individual. According to the yoga scriptures, the practice of yoga leads an individual to a union of consciousness with that of universal consciousness. It eventually leads to a great harmony between the human mind and body, man and nature.

The Vedas is a series of texts comprising songs, mantras, and practices used by the Vedic priests, the Brahmans. Yoga was slowly refined and developed by the Brahman and Rishis (mystical seers) who documented their practice and belief in the Upanishads, a vast work containing more than 200 scriptures.

According to modern philosophers, anything in the world is merely a reflection of the same quantum firmament. One who experiences this oneness of life is considered being in yoga and is referred to as 'Yogi,' having achieved a condition of liberation referred to as Mukti, Nirvana, or Moksha. So the goal of yoga is self-realization, to overcome all kinds of sufferings leading to 'the state of liberation' (Moksha) or 'freedom' (Kaivalya).

Yoga is beneficial to just about everyone, especially if it doesn't require a lot of effort and offers intense relaxation.

Yoga provides multiple health advantages, such as enhancing endurance, reducing depression, and improving overall wellness and fitness. It's a wonderful mind-body practice that encourages relaxation when you practice linking breathwork (pranayama) to poses (asanas). In addition, a recent study has also related the benefits of all types of yoga to enhanced bone density and better sleep quality.

As yoga has grown into mainstream popularity, many styles and variations have emerged in wellness space. This centuries-old Eastern philosophy is now widely practiced and taught by people of all ages, sizes, and backgrounds.

There are 10 primary types of yoga. With so many different types of yoga, it may be a little difficult to determine which type is appropriate for you.

And if you're trying to figure out which of the different types of yoga is best for you, remember that there's no one right or wrong—just one that might not be right for you right now.

You’ve to ask yourself what's important to you in your yoga practice: Are you searching for a sweaty, intense practice; or are you searching for a more meditative, gentler practice that looks more appealing?

Like any sort of exercise, choose something you want to do; Bikram or Iyengar will attract you if you're a detailed person. If you're more of a free spirit, Vinyasa or Aerial yoga could be fun.

I’ve made a complete series on all 10 types of yoga. This is Ashtanga Yoga; others are also available!

So, what is Ashtanga Yoga?

Ashtanga Yoga is one of the most common forms of yoga and was introduced by Sri K. Pattabhi Jois in 1975. This yoga includes executing unique sets of Ashtanga Yoga poses, which are executed in a continuous, fluid, fast-paced manner. Ashtanga Yoga students, called Ashtangis, switch easily from one pose to another, timed with each inhalation and exhalation.

Ashtanga Yoga emphasizes physical strength and muscle training. Power Yoga and Vinyasa Yoga are the common names extracted from it. This method of yoga includes harmonizing breathing with an advanced sequence of postures. Pattabhi Jois stressed that the precise Ashtanga approach should be practiced to fix defects in internal cleansing activities such as sensory control, focus and meditation or Pratyahara, and Dharana and Dhyana.

It is gaining a lot of popularity in weight management these days, building the body's core strength and enhancing the body's flexibility and stamina. It's a fullbody exercise to tone your muscles and strengthen your body and mind. So yes, it's an active yoga practice that can help you achieve physical benefits, but that's just one part of it. On the other hand, Ashtanga Yoga is the ancient Indian science of mind, which is performed with the intention of self-realization and the exploration of truth. Ashtanga has more to do with classical yoga values than with any modern styles and can deepen one's practice of looking beyond the physical.

The term was used for the first time by an ancient Indian sage named Patanjali, who wrote The Yoga Sutras; an authoritative text on yoga. Ashtanga is in

Sanskrit "Ashta + anga." "Ashta" means Eight and "Anga" is limbs so it means Eight Limb method, because Ashtanga Yoga is the practice of these eight limbs to experience the true goal of yoga.

He described eight rituals ("limbs") that we can master in order to overcome suffering and to understand our true nature. According to Patanjali, the direction of internal purification for the revelation of the Universal Self consists of the following 8 spiritual practices:

1. Yama [moral codes]

2. Niyama [self-purification and study]

3. Asana [posture]

4. Pranayama [breath control]

5. Pratyahara [sense control]

6. Dharana [concentration]

7. Dhyana [meditation]

8. Samadhi [absorption into the universal]

Patanjali writes that yoga needs to be done with dedication and discipline. Through daily practice and confidence, the body become strong, steady, and free, and the mind becomes clear and concise. It is by practice that we are deserving of realizing the truth.

Let’s discuss these 8 Limbs in detail:

1. Yama:

The first limb deals with one's ethical values and a sense of honesty, reflecting on one's actions and how we treat ourselves in one's life. Yamas are universal rituals that best apply to what we consider as the Golden Law, "Do to someone what you would have them do to you."

The 5 Yamas are as follows:

• Ahimsa- The practice of non-violence

• Satya- The practice of truthfulness

• Asteya- The practice of non-stealing

• Brahmacharya- Continence/Celibacy

• Aparigah- The practice of non-hoarding or non-possessiveness

2. Niyama

The second limb has to do with self-discipline and spiritual observance. Regularly observing temple or church services, saying grace before meals, establishing your own unique meditation habits, or developing a ritual of taking contemplative walks on your own are all examples of Niyamas in practice.

The 5 Niyamas are the following:

• Shoucha- The purity

• Santosh- Contentment

• Tapa- Endurance

• Swadhyaya- Self-study

• Eshwar Pranidhan- Devotion and commitment

3. Asana

Asana is the third limb on the path that Patanjali has described. This does not mean yoga postures, but the capacity to remain unmoved with a straight spine for a long period of time. (The yoga postures will enable one to achieve this if one is physically willing to practice them.)

From a yogic point of view, the body is a temple of spirit, the treatment of which is an essential stage of our spiritual development. Through performing asanas, we cultivate the practice of discipline and the capacity to focus, both of which are important for meditation.

4. Pranayama

Pranayama or breath control, the fourth stage consists of techniques designed to optimize the breathing mechanism and at the same time understanding the link between the breath, the mind, and the emotions. If one can regulate one's energy, one can withdraw it from the outer senses and guide it up the spine, thereby raising one 's consciousness. Traditionally, pranayama is interpreted to indicate control over the breath, but it is simply regulating the energy in the body through control of the breath.

As the direct meaning of pranayama, "extension of life force," suggests, yogis claim that it not only rejuvenates the body but actually extends life itself. You can practice pranayama as an isolated technique (i.e. just sit and do a series of breathing exercises) or incorporate it into your everyday yoga routine.

These first four stages of Patanjali's Ashtanga Yoga focus on improving our personality, developing control over the body, and cultivating an energetic awareness of ourselves, all of which prepare us for the second half of this journey, which deals with the senses, the mind, and the attainment of a higher state of consciousness.

5. Pratyahara

The fifth limb is indeed a retreat or a sensory transcendence. It is the internalization of one's focus and emotions. It is at this point where we make a deliberate attempt to take our mind away from the outside environment and the outside stimulation. Keenly mindful of, and maintaining a detachment from our senses, we focus our attention inwardly. Pratyahara practice offers one the chance to stand back to have a peek at ourselves. This withdrawal helps one to critically examine our cravings: habits that could be damaging to our well-being and which are likely to conflict with our inner growth.

6. Dharana

Having freed ourselves from external disturbances, we will now cope with the disturbances of the mind itself. In the practice of concentration that precedes meditation, we learn how to slow down the mechanism of thought by focusing on a particular mental object: a certain energetic core in the body, the vision of a god, or the quiet echo of a sound. We have, of course, already started to improve our skills of concentration in the previous three phases of asana, pranayama, and detachment from the senses.

In asana and pranayama, even when we pay attention to our actions, our attention flies. Our emphasis is continually changing as we fine-tune the many aspects of every single pose or breathing technique. We become self-observant

in Pratyahara; now, in Dharana, we center our attention on a single point. Extended concentration periods inevitably contribute to meditation.

7. Dhyana

The seventh stage of meditation or contemplation is the continuous flow of concentration. While concentration (Dharana) and meditation (Dhyana) may seem to be the same, there is a fine line of differentiation between these two phases. Where Dharana practices a one-pointed concentration, Dhyana is essentially a condition of unfocused awareness. At this point, the mind has been quieted, and there are little to no thoughts in the stillness. The power and endurance it takes to attain this state of stillness are quite remarkable.

8. Samadhi

It is total immersion in the Infinite—literally "oneness." It is a condition of ecstasy; a condition of supreme bliss, joy, and the integration of human awareness into universal consciousness. Samadhi is the union of Jivatman and Paramatman, the union of Shiva and Shakti in Sahasrara Chakra (the top of the head), and the realization that Brahman (pure consciousness) or the consciousness of God is the supreme achievement of human birth.

At this moment, the meditator merges with his or her focus point and transcends the Self altogether. The meditator begins to understand a deep connection to the Divine, an interconnectedness of all living beings.

There are two phases of Samadhi: Sabikalpa and Nirbikalpa.

Sabikalpa Samadhi is conditional and temporary; the ego is still there and can come back after the practice is over. Nirbikalpa Samadhi is unconditional and permanent; one cannot fall apart after securing Nirbikalpa Samadhi; the ego is gone for sure.

These 8 limbs of Ashtanga Yoga make up the 8th path, a series of rules for a happier existence via yoga. The eight limbs outline not just the importance of yoga postures, but also the spiritual and ethical principles to be applied in one's life. In comparison to asanas, Ashtanga Yoga puts a great deal of focus on the seven other yoga limbs and is very much a spiritual discipline as well as physical.

It includes a set of poses linked to breathing. Unlike modern-day Vinyasa flows, the Ashtanga series of postures is always the same, and the practice is traditionally done without music, mood lighting, and other Western yoga class staples.

Through stripping away these external influences of experience, Ashtanga Yoga practitioners can streamline their concentration inwardly, concentrating on the internal dimensions of yoga rather than the physical ones (no disrespect if a heated, pumped up Vinyasa is your favorite practice; these styles have different purposes for different people).

Here in this guide, you’ll discover a balanced Ashtanga Yoga practice that’ll help you gain physical and mental benefits along with the spiritual benefits that the traditional Ashtanga Yoga holds. The ultimate aim of this practice is physical vitality, but also purification of the body and mind. By moving too fast and powerfully, you're going to get a lot of 'Tapas' and everything extra, physical and mental, will have to get out of the way. It has a clear sense of purpose, and you're forced to concentrate and grow.

Apart from the improved concentration and sense for the body, this guide is also ideal for those who like a cardio workout because the practice can be done quickly and it can efficiently boost the heart rate. Ashtangis also benefit from an improved understanding of the flow and movement of their bodies and a greater sense of rhythm.

It also serves well to relieve tension and burn fat. Of course, it also provides the physical advantages of yoga, such as toned and improved muscles and enhanced flexibility. Being able to move at one's own pace and level is another tremendous benefit of it.

Ashtanga Yoga is for you if you want to have a challenge and you enjoy the structure. Training is the same from day-to-day, and it takes most people years to step up a level. This might not be the practice for you if you have sensitive muscles or joints. There is a heavy emphasis on doing every pose, even if your body isn't ready to move gracefully.

So, are you interested in learning all about how Ashtanga Yoga can benefit you? This is a comprehensive guide to take a closer look at what this yoga style can do for you and how you can master it for your overall well-being.

Covering the fundamentals of each practice in-depth, and how to correct the most common errors, this Ashtanga Yoga Guide has left nothing to help you attain physical, mental, and spiritual well-being.

Beginners beware! This is a tough class. You may want to try some gentler yoga styles like Yin Yoga to learn the basic poses before jumping into an Ashtanga practice.

It is not recommended to make Ashtanga the first style of yoga that you experience and practice. Why? Because many often have a hard time keeping up with the swift flow of movements and poses without prior knowledge and experience in doing yoga poses. I suggest taking an "easier" and slower-paced yoga class before going into Ashtanga, especially if you're a yoga neophyte.

Science Behind Ashtanga Yoga

Modern-day yogis are overwhelmed with classes and yoga training options. It seems that "Yoga" has become a loose word, a form of exercise based on physical and mental strength, flexibility, mindfulness, and relaxation.

But there are various types of yoga, each so different from the next, even though asanas may usually be the same. Of the types of yoga that are studied today, Ashtanga Yoga is considered to be the most intense, demanding a huge amount of discipline, strength, and commitment.

It is an art and science devoted to forming a union of body, mind, and spirit. Ashtanga Yoga includes synchronizing the breath with a progressive sequence of postures—a method that creates extreme internal heat and a profuse, purifying sweat that detoxifies muscles and organs. The effect is better circulation, a light and healthy body, and a peaceful mind.

Ashtanga is one of the most traditional yogic practice alive today. The series is split into numerous gradually intense sequences designed to cleanse the body and make it capable of combating the final surge of meditation energies. It needs a strong commitment. Just the Primary (first series) can take anywhere from 2-5 years to master, still with room for improvement.

The practice is mostly structured for individual students, based on their abilities. So for an absolute beginner, it will just be Suraya Namaskars (Sun Salutations) along with the closing sequence, which is a complete practice in itself, still promising all the benefits of yoga. As the student's ease and comfort rise, new

asanas are steadily introduced, leading them through the ritual of practice.

In its most traditional form, it includes a very long series of vinyasa postures in between. This takes a lot of strength and endurance to complete, particularly in a warm room surrounded by other sweaty practitioners!

And while Ashtanga Yoga is traditional, indicating that it comes from a spiritual lineage that traces its origins through the ancient route of India, it is not dogmatic. Instead, the lineage resides in the hearts of the practitioners and can be modified as needed so that the yoga is effective and open to all individuals.

It is also one of the most adaptable types of yoga. The traditional practice method is guided self-practice, also known as "Mysore-style." Students meet in the same space to train under the supervision of an experienced coach. They learn the sequence through their hearts as they build strength at their own pace.

Physical Aspects

Ashtanga Yoga focuses on muscle training and develops physical strength. Practicing Ashtanga rejuvenates the body—making it tougher, more toned, more agile, and more controlled.

Ashtanga is perfect anytime you need a cardio workout. It's going to help you get in shape, manage your weight, and stay fit—all of that when you're doing long, steady, deep breathing! When performed fast, these movements will help boost the heart rate.

Sequences of Ashtanga postures are performed in a constant, fast-paced manner, and the dynamic rhythm of asanas (postures) will give you a sense of intensity. If you prefer more intense yogic practice, Ashtanga is just the right form for you.

Mental and Spiritual Aspects

Ashtanga Yoga is an old Indian science of mind. It is an ancient system of selfrealization and a strong and effective way of finding the truth and achieving liberation. Through the practice of the 8 Limbs of Yoga mentioned in the Patanjali Yoga Sutras, we can "suspend the fluctuations of the mind" and achieve a permanent inner calmness. Ashtanga Yoga combines the practice of postures, breathing techniques, lifestyle choices, and mental exercises to keep the mind under control and permit a life of peace and happiness.

Not all yoga types concentrate on the breath, movement, and Drishti (or gaze) the way Ashtanga Yoga does. A study claimed that the synthesis of these three magic ingredients brings a mental focus and a link to the body in which the practice is centered.

The Hatha Yoga Pradipika (Chapter 2, verse 2) explicitly teaches us that yoga is a breath-focused activity and that only by mastering the breathing can we control the mind.

Also, the modern form of Ashtanga Yoga is scientifically known as the Ashtanga Vinyasa system, which is a collection of increasingly complicated asana sequences that work to strengthen, cleanse, and purify the body in preparation for meditation and other higher yogic practices.

What's the difference between Ashtanga and Vinyasa Yoga?

Vinyasas are flowing sequences of movements that link one asana to the next. Also, Vinyasa Yoga coordinates breathing with Vinyasa transition movements between asanas.

According to Sharath Jois, the aim of Vinyasas is to purify the blood otherwise heated and supposedly polluted by the practice of asanas.

In the Vinyasa yoga session, the instructor introduces a unique series every time. There is also an emphasis on strengthening or opening up a certain region of the body. There is normally a slower warm-up followed by a stronger sequence of asanas progressing to a 'peak' of the class, and then cooling poses. Classes are, depending on the trainer, more or less vigorous.

Ashtanga Yoga, on the other hand, is a dynamic yoga activity that synchronizes breath and movement. Every time, the same series of asanas is followed, enabling the body to re-align and detoxify. As students progress, they switch to more advanced sequences. The first sequence is regarded as the Primary Series which focuses on developing foundational strength and stability, including forward bends, twists, and hip openers.

Ashtanga Yoga stresses several of the key elements, including Tristhana ("three places of action or attention" or more physical aspects of poses) and Vinyasa (which Sharath Jois describes as a method of breathing and movement).

Who Can Perform It?

1. Do you want to master the 8 Limbs of Yoga (Ashtanga)?

2. Do you prefer fast-paced and more rigorous styles of yogic practice?

3. Are you looking to gain physical and mental benefits along with the spiritual benefits that the traditional Ashtanga Yoga holds?

4. Do you want to rejuvenate your body, making it stronger, toned, more flexible, and controlled?

5. Do you want to enhance your stamina, endurance, and core muscles?

6. Do you wish to purify your body and mind?

7. Do you want to shed excess fat?

8. Are you looking to improve your cardiovascular strength and lower your blood pressure?

9. Do you face stress and anxiety while making decisions and want to attain greater mental clarity?

10. Do you want to build inner strength?

11. Do you suffer from back problems?

12. Do you want to learn how to breathe properly?

13. Do you wish to give up bad habits and poor behavioral choices?

14. Do you want to boost your psychological well-being?

If you replied “YES” to any of these issues, you should perform Ashtanga Yoga. It will help you rediscover your physical, psychological, and spiritual potential. Your body will become stronger, much lighter, and more flexible. Try it and you’ll see your mind and body change incredibly.

Benefits of Ashtanga Yoga

Recognized as one of the most difficult forms of yoga, this ancient practice has been a challenge to yogis for decades. While many people believe that Ashtanga Yoga is a very challenging activity and not for everybody, it is a practice for everyone as you get to work at your own pace and the sequences are progressive. I considered it to be a purifying and calming experience that taught me a lot about myself. If you're thinking of beginning Ashtanga Yoga, here are some of the many advantages that will make you want to hop in and practice it.

1. It Boosts Your Core Endurance and Stamina

Core endurance is generally correlated with lower back pain, especially in athletes. Practicing Ashtanga Yoga week-after-week will greatly increase core stamina and related issues.

The opening sequence contains a lot of contortion positions, many of which involve core and arm strength. Your stamina and endurance will steadily increase, and you will have stronger core muscles.

2. Improves Flexibility

It's said that if a person is lean, he or she is flexible, but it's completely false. As in other types of yoga, flexibility comes through performing yoga poses daily. And the more flexible your body is, the more you'll enjoy practicing yoga. But you should never push your body too hard and fast.

Ashtanga Yoga postures function effectively to develop hamstring flexibility that affects trunk movements. Reduced hamstring elasticity restricts pelvic movements and raises the angles of the trunk that influence the health of the spine. Ashtanga Yoga also promotes the flexibility of the shoulder and calves.

3. Helps to Master the Art of Yogic Breathing

At a moment when most of us are amid stress and depression, we need to master the technique of yogic breathing. Ashtanga Yoga is not only about performing postures but also about practicing bandhas and pranayamas.

In Ashtanga, the postures are strung together with a breathing practice named Ujjayi Breathing—a textured audible inhalation and exhalation through the nose. Ujjayi breathing fuel metabolic fires, raise prana, revitalize the system, and more. Reap the health advantages of Ashtanga Yoga and Ujjayi breathing through practice.

Because each posture is kept for 5 complete breaths, Ashtanga Yoga helps you to establish a deep sense of awareness of your breathing.

4. Brings Stability and Harmony

There are many Ashtanga Yoga poses that help to enhance your balance and stability. A great deal of work is needed in the practice of improving balance. It helps one to tap into the strengthening of deep muscles that coordinate the body's separate parts into a unified whole.

When practicing balancing pose, the focus point "Drishti" plays an important role. In a wider context, it implies where we're spending our energy. We also use other sensory stimuli, such as the senses of touch or hearing, etc. However, the sense of vision is our prime way of maintaining stability about our surroundings.

5. Generates Internal Body Heat

The mixture of Ashtanga Yoga and Ujjayi induces heat in the body and thins the blood so that it can flow freely. Even in winters, by practicing proper Ujjayi Breathing, one can produce enough heat not only to sweat but to have enough fluid flowing out of the body's pores that one can comfortably slip one's hands into Garbha Pindasana (Womb Embryo Pose).

6. Reduces Stress

Ashtanga Yoga emphasizes performing the same set of postures. When you take the practice dedicatedly, you automatically begin to focus on the physical movements syncing it with the breath.

Some people consider that performing the same set of postures every day is too boring and they lose interest. But when you practice the sequence from your heart, you don't have to think too much about where you put your foot or your hand. Instead, your consciousness will start to move to your breath. This makes Ashtanga Yoga a flowing meditation that leaves you calm, rested, and rejuvenated.

Some types of Ashtanga Yoga utilize complex meditation practices that concentrate your attention on breathing and advise your mind to avoid the repetitive "chattering." While your mind is still, you relieve stress and feel at peace. It boosts your brain's oxygen level, helping you feel happier and relaxed all day.

7. It's a Comprehensive Wellness Plan

Ashtanga Yoga is a complete wellness plan. The Ashtangis will sense the difference in their body, mind, and soul when they perform Ashtanga Yoga, and when they don't. Ashtanga Yoga is a system that binds us to our core and allows us to function from our true self. It aims to keep you fit and content all day long.

8. Offers Mental Healing and Strength

The pace of modern life is often high and exhausting, ensuring that yoga is a perfect medicine, not only for your body but for your mind. Thanks to the pranayamas used in this yoga form, you will relax the mind while you concentrate on inhalation and exhalation.

This tends to reduce stress dramatically. Problems such as fear, stress, or anxious hyperactivity often vanish—making space for a sense of peace, equilibrium, and relaxation.

Today more and more people are utilizing Ashtanga breathing techniques, and yoga in general, to calm and eradicate different kinds of mental problems.

Ashtanga Yoga can hold the body going in coordination with your breath. The knowledge of the breath is particularly important in this activity. This kind of moving meditation and continuous concentration on the breath can purify your mind, ease you of stress, reduce blood pressure and cortisol hormone levels, and encourage you to break patterns of undesirable actions.

9. It Keeps You Centered

Ashtanga is going to put you back to yourself and keep you centered regularly. This activity helps us to step outside our heads, to reach inner union and deep realization. Start practicing Ashtanga Yoga today and be calm, energized, happy, and liberated.

Ashtanga is a challenge, both physically and mentally. Through the physical challenge of deep stretches, core strengthening, and inverted postures, practice pushes you beyond your limitations and into a place of mental perseverance. It continually tells you that you are capable of much more than you think.

10. Boosts Psychological Well-being

Ashtanga Yoga is the perfect treatment for different disorders, such as depression, anxiety, and stress. Through deeper breathing and an emphasis on regulating muscle movement, the brain relaxes and offers you a feeling of mental well-being.

Researchers also observed that Ashtanga Yoga can be used as an approach to enhance psychological well-being. According to a research published in Mindfulness in 2017, people who attended Ashtanga Yoga lessons twice a week for nine weeks recorded major changes in both depression and anxiety symptoms.

11. The Nervous System Calms

Ashtanga is a moving meditation based on breathing and precision. The intense series concludes with Savasana, where your body will combine all physical and mental feats. It's here that the body will easily move into "rest and digest" mode; when the mind is calm and the body is prepared for stillness.

12. Supports in Bone Formation

A randomized controlled study released in the Journal of Sports Science & Medicine in 2015 showed that eight-month practice of two weekly sessions of Ashtanga-based yoga has a slight beneficial impact on bone development in middle-aged, premenopausal women.

13. Reduces the Lower Back Discomfort

The Ashtanga Primary Series includes postures that stretch and strengthen the lower back muscles. And because the same poses are done each time you walk onto the mat, you will continue to flex (and strengthen) these muscles, which can help reduce lower back pain.

14. Provides Physical Strength

Ashtanga Yoga emphasizes physical strength and muscle training. Practicing Ashtanga rejuvenates the body, leaving it tougher, more toned, more flexible, and more controlled.

There are 60 vinyasas in the primary sequence of Ashtanga Yoga (that's the flow you do between each posture). For a majority of the movements you're working to keep your body weight on your hands, or you're balancing on one leg—this creates a load of strength in your core and improves your overall body strength.

The opening sequence contains a lot of contortion poses, many of which involve core and arm strength. Your strength and endurance will steadily increase, and you will have stronger core muscles. Another benefit of Ashtanga is that you can go into practice at your own pace and level.

15. It's an Effective Cardio Workout

Ashtanga is perfect anytime you need a cardio workout. There's no other perfect cardio workout that emphasizes deep slow breathing at the same time!

It's going to help you get in shape, manage your weight, and stay fit—all this while you're doing long, steady, deep breathing! When performed fast, these motions will effectively boost the heart rate.

Sequences of Ashtanga postures are performed in a continuous, fast-paced manner, and the dynamic rhythm of asanas (postures) will give you a sense of intensity. If you prefer more vigorous yogic styles, Ashtanga is just the right form for you.

16. Results in strong Co-ordination

Ashtanga Yoga is an effective body tuning technique. It improves concentration, balance, and coordination. A fast and intense set of asanas cultivates a stronger sense of rhythm and enhances your knowledge of the movement and flow of your body.

17. You also Gain Emotional Benefits

The form of yoga often stresses emotional and mental stability and strength. Asanas will influence not just your muscles and joints, but also your emotions and make purification easier.

Ashtanga Yoga influences the subconscious mind. Deep breathing and body movement in one pose to the next pose (asana) helps you to calm down. Focus rises and your stress hormone decreases and your feel-good hormone improves. The combination of calm and stimulating asana pushes you.

This practice brings you a sense of well-being and improves your life. Daily practice increases willpower, dominance over compulsive disorders, addictions, and enhances patience. Healthy emotions bring clarity to the thoughts and actions.

You'll find a balance between thoughts and emotions. It will allow you to cope with emotionally stressful circumstances, work through the pain and suppressed feelings, and resolve them. This balance in your emotions will help your organs and your whole body function more effectively, and you will understand how closely your body and mind are linked.

18. It Leaves You Feeling Grounded, Blissful, and Happy

The continuous focus on deep breathing, all those strong movements, and the grounding feeling of being present leaves us in a better state, physically and mentally. And this ability to uplift ourselves through practicing yoga is one of the main reasons for having sustained a daily practice for years. Because if we do not enjoy the resulting feeling of practice, we either quit soon or eventually have to change our approach to it.

19. The Practice is Adaptable

Everybody—each at their own pace and according to their physical ability—do the exact same breath-initiated movements or vinyasas, not changing or skipping anything in the sequence. Yet, we can and should adapt the length and intensity of practice to the amount of strength, flexibility, and endurance available, to existing health issues and proportions of our bodies. In that way, even with the same sequence of asanas, every practice is different and just what we need on that particular day.

20. It Inspires You to Discover More and Dig Deeper

Many people who begin practicing Ashtanga Yoga are always surprised at the gains they achieve within a brief span of time. But every bit of improvement also comes with the understanding that there is an even more advanced way to approach a certain asana.

And there's always the next asana that appears out of reach for the body... before you master it, too. And then you remember that when you're chasing all those mad asanas, it's not about mastering the pose, it's about all you experience on the way. Since the thought of having to reach a certain target encourages one to study, practice, dig deeper, and understand all we need to know to get what we want.

21. Improves Muscle Tone

Yoga is great at building natural strength, and for someone looking to put muscle on, strength training is the way to go. Both will help you to tone your muscles and develop flexibility.

Ashtanga Yoga is a type of strength training that specializes in the use of inducing muscle contraction which leads to strength, agility, and stronger skeletal muscle.

22. Improves Cardiovascular Fitness

If you've ever made it through a complete counted-led primary sequence, then you'll know how much you sweat in Ashtanga. The continuous flow between each pose holds the heart rate up during the session. Not only are you developing strength and flexibility, but you're also working your cardiovascular system.

23. Helps with Weight Loss

What'll happen if you gain more muscle and do cardio? You burn fat! Currently, 40% of the population is struggling with the issue of obesity, and it is all because of the modern lifestyle. There is a variety of Ashtanga Yoga poses that help you eliminate your body fat and help you get a lean and toned body. The practice detoxifies the body and manages to get rid of the arms and stomach fat.

As several of the Ashtanga Yoga poses use bodyweight, the practitioners get a lean, toned body. This yoga style encourages greater body awareness, making you a mindful eater.

Plus, the practice of Ashtanga Yoga induces enhanced heat in the body. This helps shed the stubborn belly fat in a matter of months. The metabolism of the body stimulates your digestion. You often become mindful of your eating and drinking patterns, which helps you to get fit easily and rapidly.

24. Builds Confidence

Apart from strengthening and eliminating excess fat, the practice of yoga raises your confidence. When you practice yoga, the stress-free phase of the mind begins. When you're free from anxiety, you're willing to establish an internal connection with yourself, and when you're linked to yourself, your confidence level rises naturally.

25. Enhances Focus and Creativity

When you are absolutely relaxed and comfortable, without thinking about the future or living in the past, the mind becomes almost transparent. You are free to enjoy the present moment. I've witnessed the most creativity of my life (some of the best topics for my books) in this state than ever before!

It's almost counter-intuitive because when you're in the moment, you're thinking about your plans! But it's just that your mind is rarely quiet, so there's no space for these thoughts to appear until you make room for them!

26. Lowers Blood Pressure

As we know, in Ashtanga Yoga, we perform a breathing method called Ujjayi. This includes a small contraction of the glottis at the back of the throat to create the sound of the ocean as you breathe in and out of your nose. We extend the inhalations and exhalations to produce long, deep, and calm breaths. Many findings show that this breathing technique lowers blood pressure over time.

27. Helps Prevent Injuries

As you grow older, your body becomes more vulnerable to injuries, and doing yoga is a great way to stay healthy and supple so that you can have a healthier quality of life for longer.

If you practice Ashtanga in a healthy, mindful manner, you will cultivate a solid, flexible body that is far less vulnerable to injury. This means that it can be a perfect complementary activity to other forms of sport.

28. Builds Internal Strength and Stamina

If a guy has a toned body, that doesn't mean he has enough strength. To build strength, one must work his/her body regularly. The usage of Bandhas (use of internal muscles) helps develop strength and stamina that keeps you energized all day long. It focuses on muscle training and enhances physical strength. It rejuvenates the body, makes it even stronger, and improves endurance and stamina.

The usage of Bandhas (locks) during the practice of the Ashtanga Yoga Sequence shows the Ashtangis the way of harnessing and guiding the flow of Prana. Focusing on the pelvis, the throat, and the belly, bandhas in Ashtanga Yoga gives strength and stability to the body, allowing it to function with its intrinsic energies.

29. You Get a Healthier Back

Ashtanga Yoga tones the lower abdominal muscles, realign the musculoskeletal structure, and ultimately eliminates back pain. Ashtanga Yoga is a natural way to embrace a strong, healthy back.

30. Treats Hypertension (High Blood Pressure)

Synchronizing the Ashtanga Yoga poses with the Ujjayi Pranayama is helpful to well-being in several ways. The long-term effects of Ujjayi Breathing are the reduction of elevated blood pressure in people with hypertension.

31. You Achieve Overall Physical Well-being

Thanks to the pranayamas and yoga postures, the body is rebalancing day-afterday, and all parts of the body receive profound benefits. Even for those that struggle from chronic discomforts, such as back pain, neck pain, or some other type of body pain, a committed practice can slowly contribute to the complete disappearance of these imbalances.

Like others, this style of yoga works in-depth, helping the whole body from the inside out. The muscles are toned, the joints become healthier, the movement of the blood is significantly improved and, above all, the back becomes strong and very flexible. Many other processes, such as nervous, digestive, and respiratory systems also undergo various changes.

32. It leads to Spiritual Well-being

Ashtanga Yoga helps you to be in sync with your true self. This meditative yet demanding yoga practice helps you explore your hidden ability and higher energy.

There is a set of specific sequences based on the ability and expertise of the practitioner that any Ashtangis has to pursue. Repeating the same poses in the same sequence has its purpose, and the advantages are not just physical. It awakens your spiritual self.

The first four limbs cleanse the external and show you how to connect with the world around you. The next four limbs concentrate on withdrawal, internal cleansing, and how you connect to the mind.

The Ashtanga and its concepts embody a true philosophy of life that evolves for the better with time. Many unhealthy habits and inappropriate behavioral choices are inevitably minimized when a practitioner follows the philosophy closely.

The best part of it?

The state of complete equilibrium between one's body and mind help him/her to feel more linked to the surrounding universe. In fact, if properly practiced, Ashtanga brings an overwhelming inner peace.

The body and mind are pervaded through revived energy by correct posture and breathing.

This psycho-physical state of equilibrium and contentment helps each person to find his or her own ethic and spirituality. Through the kriyas of Ashtanga Yoga, each individual feel in communion with plants, animals, and inanimate objects, basically with the whole universe.

Meditation and silence, vital facets of your practice, help you to find missing time and energy. Inner harmony is the most inevitable result of a healthy body and a fresh, rested mind.

You will meet your sore spots and work through your obstacles before you achieve emotional clarity and obtain a deeper picture of yourself. Through practicing postures, focal points, and breathing—you will be able to discover the limitless nature of the inner self.

33. It’s the Best Option for Beginners

Ashtanga is a method that follows system or levels. You are only taught once you’re ready. You only move forward in the sequence (Primary, Secondary, and Advanced) when you know you can.

Bottom Line

The art of Ashtanga Yoga leads you to transformation. With committed daily practice, you'll improve dramatically. Being more positive, content, and satisfied, you're going to start living life to the fullest.

Proper practice of this form of yoga helps you to rediscover your physical, psychological, and spiritual potential. Your body gets stronger, lighter, and more flexible.

In order to reap the amazing benefits of Ashtanga, I encourage you to start considering your practice as a real lifestyle, devote yourself to it and truly delve into it as more than just a regular workout.

After all, plenty of us are suffering from anxiety, stress, depression, or chronic pain. The only way to get rid of them is to improve our way of living. This form of yoga is the best practice to use!

It's a demanding but highly rewarding yoga practice. You must try and commit to Ashtanga Yoga and see what happens to you…

Things You Need to Know Before Starting

Ashtanga Yoga is more than just a way to workout. It's an exercise in mindfulness, flexibility, and finally meditation—allowing you to cultivate your body and mind in an ancient tradition spanning centuries.

It takes an average of 90-minutes to finish the Full Primary Series—longer than most yoga or fitness classes.

One of my life's missions is to transmit this vital message: Ashtanga Yoga is 100% suitable for beginners! Not only have I been practicing this traditional method for over a year, I also believe that it should be made accessible to everyone. For this very reason, I have created this Yoga For Beginners Guide. I want every individual to leave the practice with a sense of inspiration and confidence.

There are so many inspiring posts out there from experienced Ashtanga Yoga practitioners, which is great. Although occasionally this may trick people into believing that you have to have advanced experience before you can even begin to learn this form of yoga. This is a mistake, it's not the case at all!

The series is progressive, so every pose prepares your body for the ones that follow. You only introduce new postures to your routine once you feel relaxed and secure with the current sequence, which makes Ashtanga Yoga ideal for beginners!

Only after you have trust in the Primary Sequence can you switch to the Second (Intermediate) Ashtanga Yoga Series. And you'll learn this sequence in the exact same way—opening the body steadily by introducing one pose to the next.

Just like postures get increasingly more difficult as you move through the series, each series is also progressively more challenging. However, the body is wellprepared from having practiced the earlier sequences.

But as with the start of every physical activity, a mixture of enthusiasm and nervousness can be encountered, beginning a new yoga practice is no different. Therefore, to make you feel more at ease, this section will cover choices on when and where to practice yoga, the essentials, what to expect in class, and tips for progress in your practice.

The following is a list of tips to help guide you on what kind of environment, time, and items you would need for your Ashtanga Yoga session. Also, how you can make the most out of your yoga session and some beginner tips.

When and Where to Practice Ashtanga Yoga

When to Practice: Ashtanga Yoga should be practiced in the early morning hours. But if you can’t do your practice at that time, it is fine to practice at other times of the day as well. Some practices, such as those that help you sleep need to be practiced at their designated times. Below are some reasons to motivate you to practice in the early morning hours.

• Early morning is called ‘Brahmamuhurta’ in Sanskrit. It means “The Divine Time.” This is the time of the day when the spiritual energy on our lovely planet is at its highest.

• The air at this time is fresh and contains the greatest amount of Prana (Cosmic Life Force).

• The mind is also fresh and unburdened with the worries of everyday life. This will help in the practice of concentration and meditation.

• This is the time of day when you are least likely to be distracted by the hustle and bustle of everyday life.

• The stomach is empty, which is necessary before practicing most of the yoga asanas and pranayamas.

Where to Practice Ashtanga Yoga: All that is required to perform Ashtanga

Yoga is a flat floor and enough space to stretch out. A well-ventilated area is ideal to promote healthy breathing. Practicing outdoors is fine as well, but only in ideal weather; in direct sunlight, you may get too heated due to the energetic pranayamas and asanas.

Items You’ll Need

1. Ashtanga Yoga Guide: Optional; if you're already familiar with the sequence, you don't need to have a class recording. Instead, just come to your yoga space and practice normally.

2. Yoga Mat: Yoga mats are essential to provide a non-slip surface for various poses. Choose a supportive mat that has a thickness of at least 5 mm since committing to an Ashtanga practice will necessitate a seriously comfortable and durable mat.

3. Candles: There's something special about the candles. It might just be the bright glow and the ambient flicker of the flames. It's a tradition—candles have been used as a sign of life, purity, and goodness in religious rituals for hundreds of years. The lighting of the candle is a sign of our highest intentions, best wishes, and prayers. Placing candles throughout the room not only adds warmth but also adds an ethereal feel to the training.

NOTE: Be sure that the candles are away from flammable materials and are set on safe surfaces.

4. Essential Oils: Essential oils are potent natural remedies because they contain the beneficial curing properties of the plant. Each oil has a distinctive odor and vibration that can enhance the body's emotional and physical experiences.

When oils come into contact with the skin, they are incorporated into the tissues that influence the body as a whole. Furthermore, by our sense of scent, the oils are connected to the portion of our brains correlated with sentiment and memory, which will affect mood and mind. Daily practice combining yoga and essential oils is a great complement to our self-care routines.

5. Clothing:

Yoga is all about movements and relaxation, thus the clothes we wear should be supportive and breathable in order to execute the poses perfectly. Ashtanga Yoga involves several poses, and most of them need you to put your arms against your legs—so it's not advised to wear shorts. If you get sweaty (and you will), the bare skin will make it harder to get in the correct spot, and that's why a pair of shorts isn't a smart idea.

Instead, opt for looser pants or yoga capri pants—they won't overexpose your skin, and you'll feel more relaxed doing a series of vigorous Ashtanga Yoga poses.

6. Blocks: Though blocks are not mandatory to participate in Ashtanga Yoga, you can use them as a common accessory, especially if you aren't versatile or need a prop for support in certain poses.

7. Headband/Hair Tie: Hair can be very distracting while doing asanas, so it's best to tie it back. If your hair is too short to be tied to a ponytail, a headband will keep it out of your eyes and forehead.

How to Get the Most Out of an At-Home Hatha Yoga Session

1. Choose a Quiet, Soothing Space

It's a lot easier to do yoga if you're in an environment that calms and motivates you to do so. Try to find a site where it's peaceful and quiet, with as much area around you within which you can perform poses without hitting anything.

Practice at a time when distractions are minimal, so if you're worried that babies, pets, or spouses could disturb you, let everyone know that you need this specific minute of quiet time. Switch your phone to silent and leave it out of reach. Light the candle, dim the lamps, remove any mess, and get ready to practice.

2. Try Organizing Your Space

Calmness is improved if the environment where you train is as stress-free as possible. The room should be clean, warm, and softly illuminated. Before you begin, be conscious of what resources you need for your entire session. Have all your essentials ready, e.g. a water bottle, practice guide, towel, and blocks near your mat in an organized manner.

3. Consider Warm-Up

It’s always advised to do some warm-ups before you perform various asanas.

The following exercises are ideal for warming up: Pelvis Rotations, Spinal Flex, Neck Rolls, Side Twists, Side Bends, Shoulder Shrugs, Cobra, Rock and Roll on the Spine, Alternate Leg Extension, Cat-Cow.

Warm-up postures help you prepare for the upcoming activities. You're enhancing muscle flexibility, loosening regions of the body, increasing blood supply to the extremities, and concentrating your attention on the task ahead. All-in-all, a warm-up routine is just as critical as the yoga practice itself.

Note: Make sure you only perform 2-3 warm-ups and define clearly the beginning of the practice.

(In Ashtanga Yoga, Sun Salutations are the perfect warm-up, thus you don’t need to do any specific warm-ups.)

4. Be Hydrated at All Times

Drinking water is important before, during, and after an Ashtanga Yoga practice. Take sips of water during your session and hydrate immediately after your practice.

5. Stay Safe and Prevent Injuries

Always keep a close look at your limits and, in particular, be aware of the sensitive parts of your body. The most prone areas include the knees, hips, spine, and neck. If you feel any painful sensations, adjust, soften, and if you

need to, get out of the pose. Don't force or push yourself.

6. Know that it’s Not just a Workout

Many Westerners think of Ashtanga Yoga as a physical workout—an exercise. They head to classes hoping to break the sweat and tone their bodies, and they’re definitely going to. But the ultimate aim of Ashtanga Yoga is to work the mind, body, and soul altogether. There are various poses, and each pose has a unique influence on every aspect of well-being.

7. Breathe Right

When doing asanas, it is important to breathe correctly. Hold your breath only when it's mentioned. Shortness of breath is the sign your body asks you to slow down. It is the most significant lesson for beginners in yoga.

(We'll explore the various breathing techniques/pranayamas of Ashtanga Yoga ahead.)

8. Practice Regularly

Practicing Ashtanga Yoga once a week is beneficial! Three days a week is great, and every day is fantastic, too. What's working for you? If you want to achieve goals, then it's much better to set a goal of practicing three times a week, being able to do it and feeling proud of yourself, than to set a goal of practicing every day and feeling bad if you're just doing it three times a week. A feeling of failure

usually just means that you skip more practice. So, be honest, set realistic goals, and do what you actually can. A 10-minute yoga session is still a practice, so it counts.

9. Keep It Simple

Yoga should always be suited to one's state of health; that is, a shorter and easier routine should be used when a person is tired.

10. Be Comfortable

In yoga, nothing should be uncomfortable. Be sure that in your clothes you can breathe and move effortlessly. Avoid anything that makes you uncomfortable.

11. Avoid Noise

If you're in town or in a busy neighborhood, keep your windows closed to prevent noise. But if you live in a remote place near to nature, consider cracking a window and welcoming the sounds of nature to your house.

12. Always Relax with Savasana at the End

It's very important to allow your body the time to recover after a yoga session in Savasana. The nervous system requires time to assimilate the advantages it has gained in practice.

Just as it is important to warm up the muscles at the start of the session, cooling down is just as vital to calm down the rejuvenated muscles at the end of the session. Thus, one should always finish the yoga session with Savasana. This asana is designed to help the body relax and restore breathing and increased circulation back to normal.

Some Beginners Tips

1. Yoga is not about extreme flexibility or bending the muscles and bones into intricate forms. It's about breathing, finding inner strength through meditation, and creating freedom in the body with basic yoga poses. So, don't worry about losing weight or bending backward (they'll be coming soon enough). Instead, recognize that yoga is a process and a way of life. The physical practice is only one of the eight limbs of yoga.

2. In Ashtanga Yoga, nothing is supposed to be simple on the first attempt. This is part of the learning process of the practice. Instead of making the practice convenient, the practice asks you to keep your mind strong. If you embrace your failure and learn to respect yourself regardless, you're learning a valuable life skill. You will feel quite overwhelmed during your first Ashtanga Yoga session, but don't worry, it’ll get better with time and practice! 3. The true beauty of the practice comes through proper breathing. Deep breathing with sound is the link between the conscious mind and the subconscious mind. When you dive into the Ashtanga Yoga Practice, poses are only an opportunity for you to breathe. As you re-calibrate your focus to the breath, it doesn't matter what you're doing or not doing. 4. Ashtanga Yoga requires moving relatively fast so you should always perform poses on a surface that is not slippery. You'll need an anti-slip mat that you can find in fitness shops (specialized in yoga), department stores, or online. 5. The ultimate purpose of yoga is to help you feel your body. Poses are never supposed to be goals of their own. In fact, you never really master a pose. Rather, as you train, the actual goal is to add awareness to every cell of your body. When the body is truly flooded with the limitless light of your own consciousness, you will be awoken to the reality of who you are. This transcendental knowledge of the body can happen in any pose, so there is no reason to strive to perform all the advanced poses.

6. Know that more poses are not going to make you a better yogi. Internal work is just what it's all about. Although almost all yogis struggle with the poses, the difficulty is supposed to be a teacher. Wherever you encounter the obstacle, that's where your yoga begins. If anybody wants a more "advanced" pose to find their edge, that's their edge. If you discover the edge in the first breath of your practice, count yourself fortunate. 7. You don't need to go in quest of more intense poses to achieve one of the deepest advantages of yoga—compassion, which means suffering with. It's not the performance of yoga that binds us, but our struggle. The more you catch yourself trapped in a tough pose, the more your heart opens. 8. Although it will be appealing to catch your limbs and pull them into the form of an asana, your body may hurt. Cultivate a peaceful mindset about your body, and never force or push yourself. Learn to be with your body in a place of loving-kindness. Whenever you have the urge to force or push, let go of it. 9. Please do not multitask while practicing yoga at home. Those endless chores, phone calls, and social networking sites can wait for a more appropriate time. The main emphasis when performing yoga must be on the objectives and the asanas you do. At times, the slightest carelessness can contribute to severe injuries.

10. Yoga can be practiced at home at a time of your convenience. Never practice yoga, however, as soon as you eat a meal. It's best to wait at least a few hours after breakfast/lunch or four hours after dinner before you start your practice.

11. Yoga is intended to nourish your body and mind and to help you lead a calmer, more fulfilled life. Respect the body and allow it ample time to adapt to the practice. Practicing yoga for a few minutes every day will stretch your body in new ways, so it's crucial not to rush through the asanas in a bid to finish early. Listen to your body and increase the time and repetition of each asana accordingly.

12. If you feel overwhelmed by your doubts, watch an inspiring video to motivate yourself. Get on your mat for 5-minutes a day, 6-days a week. Congratulate on any little progress you make. Commit that you're not going to give up, particularly when it seems intimidating and overwhelming.

13. No matter what yoga you want to do, it's always best to start with where you're right now. And then you can look for more. All you need to do is hear yourself from the heart. Going deeper, harder, and faster is not the answer when performing Ashtanga Yoga. On Contrary, enjoy the satisfaction that the body is offering right now. Moreover, we all know how, if we seek to overdo something, we end up skipping out on the complexities of life and similarly for yoga too, our ambition should be the practice of doing less.

Ashtanga Yoga Poses

The Ashtanga Yoga is a systematized practice of prescribed yoga postures to channel the energy through the body locks (Bandhas) and focusing at a particular point (Drishti) in asanas. It is the practice of 6 series, Primary Ashtanga Yoga Series, being the basis of all other series. The 3 elements of Ashtanga Yoga (Ujjayi Pranayama, Bandhas, and Drishti) make this yoga form a cleansing and moving meditation practice.

Ashtanga Yoga teaches patience and persistence, as it may take several years to learn the postures of the Primary Series. Once the Primary Series is mastered, the Intermediate Series is taught, one posture at a time.

Ashtanga Yoga is a gateway into the practice of hundreds of yoga postures. Everyone can practice Ashtanga and with regular practice, the benefits are abundant. This potent form of yoga is a transformational experience physically and mentally. Enjoy the journey and namaste!

Opening Chant

Ashtanga Yoga traditionally has both an opening chant and a closing chant. Because of Yoga's ancient roots, chants (or mantras) are offered in Sanskrit, however, their meaning is said to be universal as Sanskrit is the language of the heart.

Chanting and mantra recitation has accompanied yoga practice for thousands of years. Chanting is of course both the in-toning of the rich vibratory sounds and the simultaneous listening to them. The concentrated in-toning of sound vibrates all along the axis of the body from the perineum up through the head, giving access to subtle and deep sensations and feelings. The deep listening naturally suspends the normal movement of the discursive mind and allows contemplation of the patterns of sensation, emotion, and imagination.

Chanting is a beautiful tool and practice that activates the Vagus Nerve which is connected with the parasympathetic system, the Vagus Nerve branches out to smaller nerves located in the brain, the tongue, the heart, the lungs, and the stomach. In moments of stress or discomfort where asana or meditation don’t work, chanting can help you overcome these situations.

Chanting acts to shift the consciousness of the individual practicing the chant to a higher level of vibration. This brings us closer to our Source or Higher Self— the aspect of ourselves that remains eternal—and leaves the practitioner filled with peace and feeling calm and centered.

Studies have shown that when a person chants it can stabilize their heart rate, lower blood pressure, produce beneficial endorphins in the body, and boost metabolic processes—so it perfectly complements the physical practice of asana.

The Opening Prayer is a blessing of gratitude offered to the lineage of teachers and their students who have enabled this ancient practice to survive through thousands of years so that we can experience its benefits today. The recitation of this mantra cleanses the energy of the space we have chosen to practice yoga, as well as preparing the mind, body, and emotions for the forthcoming Ashtanga sequence.

The Chant

Sit in Vajrasana or Easy Pose with your hands joined in front of your heart in Namaste Mudra. Chant the following mantra:

Om Vande Gurunam Charanaravinde Sandarshita Svatma Sukava Bodhe Nih Sreyase Jangalikayamane Samsara Halahala Mohashantyai

Abahu Purushakaram Shankhacakrsi Dharinam Sahasra Sirasam Svetam Pranamami Patanjalim Om

Translation

Om

I bow to the lotus feet of the Supreme Guru which awaken insight into the happiness of pure being, which are the refuge, the jungle physician, which eliminates the delusion caused by the poisonous herb of Samsara (conditioned existence).

I prostrate before the sage Patanjali who has thousands of radiant, white heads (as the divine serpent, Ananta) and who has, as far as his arms, assumed the form of a man holding a conch shell (divine sound), a wheel (discus of light or infinite time), and a sword (discrimination).

Om

Ashtanga Yoga Poses

IMPORTANT NOTE:

1. DO NOT FORCE YOURSELF IN ANY POSE, JUST TRY YOUR BEST AND GO AS FAR AS YOU CAN WITHOUT STRAINING!!

2. In this book, I’ll just cover the Primary Series of Ashtanga Yoga (which is more than enough if you’re a beginner) as there are 6 series in Ashtanga Yoga and each contains 41 asanas; it won’t be possible to discuss all those in a book in detail.

3. Unlike other pranayamas that are practiced while seated or lying down, Ujjayi is performed throughout the practice in every pose in Ashtanga Yoga. The steadiness, sound, and depth of the Ujjayi breath help to link your mind, body, and spirit to the present moment. So, perform each pose using Ujjayi Breathing. (If you want to know how to do Ujjayi Breathing, I’ve listed it in the Pranayamas section after the Poses.)

Surya Namaskar A B (Sun Salutation)

Sun Salutation (Surya Namaskar) has become the default beginning point to warm up in many yoga classes today. However, the edition performed in classes only targets the hip joint. I prefer to stick to the classic Surya Namaskar to warm up the body as they offer a fuller range of motion in all major joints.

Beyond being a perfect aerobic exercise, Surya Namaskar is also considered having an overwhelmingly beneficial impact on the body and mind.

Surya Namaskar is usually performed early in the morning with an empty stomach. Besides good health, Surya Namaskar also offers an opportunity to express gratitude to the sun for sustaining life on this planet.

Benefits:

• Generally, a morning practice, Surya Namaskar energizes the body, mind, and spirit, drawing energy from the sun.

• In Hinduism and other traditions with Vedic origins, the sun symbolizes consciousness and is often worshiped. The Surya Namaskar vinyasas are an extension of that worship, honoring the sun's power within.

• It helps to improve cardiovascular health.

• The postures are the right blend of warm-ups and asanas.

• It helps to keep you disease-free and healthy.

• Regular practice promotes balance in the body.

• Improves blood circulation.

• Strengthens the heart.

• Tones the digestive tract.

• Stimulates abdominal muscles, respiratory system, lymphatic system, spinal nerves, and other internal organs.

• Tones the spine, neck, shoulder, arms, hands, wrist, back, and leg muscles, thereby promoting overall flexibility.

• Psychologically, it regulates the interconnectedness of body, breath, and mind, thus making you calmer and boosting the energy levels with sharpened awareness.

• It increases energy and vitality, thereby making your face glow with radiance. This helps the skin retain its firmness.

• Surya Namaskar prevents the onset of wrinkles by relieving the body and mind of stress.

• Reduces mood swings and brings more emotional stability.

• It stimulates the nervous system.

• It helps to stretch, flex, and tone the muscles.

• Sun Salutation is a great exercise to control weight loss.

• It strengthens the immune system.

• It increases cognitive function.

• It improves general health, strengthens the body, and relaxes the mind.

How to Do:

Surya Namaskar A

Surya namaskar A is the most basic Sun Salutation. In the Ashtanga primary series, each practice starts with 5 rounds of Surya Namaskar A, followed by 5 of Surya Namaskar B. These sequences are used in many other yoga traditions as well. Unless otherwise noted, movement from one pose to the next occurs on each breath.

1. Standing Mountain Pose (Tadasana)

Stand with your feet hip-width apart. In prayer pose, bring the palms together. Relax your thumbs on the sternum and take a few breaths.

2. Upward Salute (Urdhva Hastasana)

Inhale as you sweep your arms to the side and overhead. Kindly arch your back and face up towards the ceiling.

3. Standing Forward Fold (Uttanasana)

Exhale as you fold your hips forward. Bend your knees if you need to. Relax your hands beside your legs and bring your nose as close to your feet as you can.

4. Half Standing Forward Fold (Ardha Uttanasana)

Inhale as you raise your torso halfway; lengthen your spine forward such that your back becomes flat. Your torso should be parallel to the floor. Keep your fingertips on the floor, or put them to your shins.

5. High Lunge

Exhale and step your left foot back into a lunge. Center your right knee over the heel, so that your shin is perpendicular to the floor, and bring your right thigh parallel to the floor. Firm your tailbone against your pelvis and press your right thigh against the resistance. Inhale, you will reach back through your left heel. Lengthen the torso looking up towards the ceiling. Look forward without being strained.

6. Downward-Facing Dog Pose (Adho Mukha Svanasana)

Exhale and take your left foot back. Stretch the palms and soles. Press the front of your thighs back as you press your inner hands strongly against the floor. Think that your torso is being stretched like a rubber band between your arms and legs.

7. Four-Limbed Staff Pose (Chaturanga Dandasana)

Inhale and leap into Plank Pose (High Push-Up Pose) with your hands under your shoulders and your legs hip-distance apart. Exhale as you drop your body to the floor. Keep your elbows tucked into your sides. If you need to, come to your knees for Half Chaturanga. Otherwise, leave your legs straight and go back through your heels.

8. Salute with eight parts or points (Ashtanga Namaskar)

Continue exhaling as you gently bring your knees to the floor. Take your hips back slightly, slide forward, and rest your chest and chin on the floor. Raise your hips a little. The two hands, two feet, two knees, the chest, and the chin (eight parts of the body) should touch the floor.

9. Upward-Facing Dog Pose (Urdhva Mukha Svanasana)

Inhale as you pull your chest forward and straighten your arms. Drag your shoulders back and lift your heart to the ceiling. Push through the tops of your feet, raise your thighs off the floor, and keep your leg muscles fully engaged. Keep your elbows tucked in toward your sides.

10. Downward-Facing Dog Pose (Adho Mukha Svanasana)

Exhale and once again stretch the palms and soles. Press the front of your thighs back as you press your inner hands strongly against the floor. Think that your torso is being stretched like a rubber band between your arms and legs.

11. High Lunge

Inhale and bring your left leg upfront. Center your left knee over the heel, so that your shin is perpendicular to the floor, and bring your left thigh parallel to the floor. Firm your tailbone against your pelvis and press your left thigh against the resistance. Lengthen the torso looking up towards the ceiling. Look forward without being strained.

12. Half Standing Forward Fold (Ardha Uttanasana)

Exhale as you bring your right leg to your left leg. Inhale as you step or leap between your hands. Raise your torso halfway, lengthening your spine forward such that your back is flat. Your torso should be parallel to the floor. Keep your fingertips on the floor, or put them to your shins.

13. Standing Forward Fold (Uttanasana)

Exhale as you fold the torso over your thighs. Bend your knees if you need to. Relax your hands beside your feet and bring your nose to your feet as long as you can.

14. Upward Salute (Urdhva Hastasana)

Inhale as you reach your arms out to the side and stretch out once again. Kindly stretch your back and look up to the ceiling.

15. Mountain Pose (Tadasana)

Exhale as you come back into Mountain Pose. Bring your hands into prayer position. Rest your thumbs on your sternum.

Surya Namaskar B

Surya Namaskar B extends the flow of Sun Salutation A. Here we continue the Ashtanga Yoga practice with 5 repetitions, each comprising 19 movements. The sequence can be used in preparation for other postures, heating and stretching the body, and bringing the connection between movement and breath.

1. Standing Mountain Pose (Tadasana)

Stand with your feet together. Press your palms together in prayer position. Rest your thumbs on your sternum and take several breaths.

2. Chair Pose (Utkatasana)

Inhale as you bend your knees and lower your hips as if you’re sitting back in a chair. At the same time, extend your arms straight overhead and reach through your fingertips.

3. Standing Forward Fold (Uttanasana)

Exhale as you fold forward from the hips. Keep your knees bent if your hamstrings are tight. Otherwise, slowly straighten your legs. Rest your hands beside your feet and bring your nose to your knees.

4. Half Standing Forward Fold (Ardha Uttanasana)

Inhale as you lift your torso halfway, lengthening your spine forward so your back is flat. Your torso should be parallel to the floor. Keep your fingertips on the floor, or bring them to your shins.

5. Four-Limbed Staff Pose (Chaturanga Dandasana)

Exhale as you step or jump back into Plank Pose (Chaturanga Dandasana), with your hands under your shoulders and feet hip-distance apart. Continue exhaling as you lower your body toward the floor. Keep your elbows tucked in toward your sides. If needed, come to your knees for Half Chaturanga. Otherwise, keep your legs straight and reach back through your heels.

6. Upward-Facing Dog Pose (Urdhva Mukha Svanasana)

Inhale as you draw your chest forward and straighten your arms. Draw your shoulders back and lift your heart to the sky. Press through the tops of your feet, lifting your thighs off the floor and fully engaging your leg muscles. Keep your elbows tucked into your sides.

7. Downward-Facing Dog Pose (Adho Mukha Svanasana)

Exhale as you lift your hips and roll over your toes, placing the soles of your feet on the floor. Your heels need not touch the ground. Ground down through your hands and the soles of your feet as you lengthen your spine. Lift your belly and sit bones to the sky.

8. Warrior I, Right Foot (Virabhadrasana I)

Inhale as you step back your left foot and bring your right leg forward. Bend your front knee while keeping your back leg straight. Raise your arms straight overhead and gaze to the sky.

9. Four-Limbed Staff Pose (Chaturanga Dandasana)

Exhale as you bring your hands to the mat and step your right foot back into Plank Pose. Continue exhaling as you lower your body into Chaturanga once again. Keep your elbows tucked in toward your sides. If needed, come to your knees for Half Chaturanga. Otherwise, keep your legs straight and reach back through your heels.

10. Upward-Facing Dog Pose (Urdhva Mukha Svanasana)

Inhale as you draw your chest forward and straighten your arms. Draw your shoulders back and lift your heart to the sky. Press through the tops of your feet, lifting your thighs off the floor and fully engaging your leg muscles. Keep your elbows tucked into your sides.

11. Downward-Facing Dog Pose (Adho Mukha Svanasana)

Exhale as you lift your hips and roll over your toes placing the soles of your feet on the floor. Your heels do not need to touch the ground. Ground down through your hands and the soles of your feet as you lengthen your spine. Lift your belly and sit bones to the sky.

12. Warrior I, Left Foot (Virabhadrasana I)

Inhale as you step back your right foot and bring your left leg forward. Bend your front knee while keeping your back leg straight. Raise your arms straight overhead and gaze to the sky.

13. Four-Limbed Staff Pose (Chaturanga Dandasana)

Exhale as you bring your hands to the mat and step your right foot back into Plank Pose. Continue exhaling as you lower your body into Chaturanga once again. Keep your elbows tucked in toward your sides. If needed, come to your knees for Half Chaturanga. Otherwise, keep your legs straight and reach back through your heels.

14. Upward-Facing Dog Pose (Urdhva Mukha Svanasana)

Inhale as you draw your chest forward and straighten your arms. Draw your shoulders back and lift your heart to the sky. Press through the tops of your feet, lifting your thighs off the floor and fully engaging your leg muscles. Keep your elbows tucked in toward your sides.

15. Downward-Facing Dog Pose (Adho Mukha Svanasana)

Exhale as you lift your hips and roll over your toes, placing the soles of your feet on the floor. Your heels do not need to touch the ground. Ground down through your hands and the soles of your feet as you lengthen your spine. Lift your belly and sit bones to the sky. Hold this third Downward-Facing Dog for five breaths. On your last exhalation, bend your knees and gaze between your hands.

16. Half Standing Forward Fold (Ardha Uttanasana)

Inhale as you step or jump forward, landing your feet between your hands. Lift your torso halfway, lengthening your spine forward so your back is flat. Your torso should be parallel to the floor. Keep your fingertips on the floor, or bring them to your shins.

17. Standing Forward Fold (Uttanasana)

Exhale as you fold your torso over your thighs. Bend your knees if necessary. Rest your hands beside your feet and bring your nose to your knees.

18. Chair Pose (Utkatasana)

Inhale as you come back into Chair Pose. Step your feet together. Bend your knees and lower your hips, as if you’re sitting back in a chair. At the same time, extend your arms straight overhead and reach through your fingertips.

19. Mountain Pose (Tadasana)

Exhale as you come back into Mountain Pose. Stand with your feet together. Bring your hands into prayer position. Rest your thumbs on your sternum.

Contradictions:

• Heart patients should consult their doctor before performing this yoga routine.

• If you have back issues, you must perform Sun Salutation under the supervision of your yoga instructor.

• People with high blood pressure problems should avoid this sequence.

• Arthritis contributes to the stiffness of the knee and therefore hinders movement. Since Surya Namaskar includes knee motions, you must be careful if you are a patient with arthritis.

• Persons suffering from hernia must always refrain from performing Sun Salutation.

• If you have a serious wrist injury, you may skip this yoga sequence.

• Pregnant women should not perform Sun Salutation because it places weight on the back and abdominal areas, causing damage to both the mother and the

child.

• Women must also avoid Surya Namaskar during their periods.

• Always work within your own set of limits and abilities.

Timing: Perform both Surya Namaskara A and B for 5 rounds each

Standing Sequence

Padangusthasana (Hand to Big Toe Pose)

Padangusthasana or the Hand to Big Toe Pose stretches the muscles of the legs and back, improves digestion, and relaxes the body and mind. In Sanskrit, ‘Pada’ means foot, ‘Angustha’ means the big toe, and ‘Asana’ means a pose. In this pose, the body is bend over and the two toes help with the hands providing good flexibility to the back and leg muscles.

Benefits:

• This pose gently lengthens and strengthens even stubbornly tight hamstrings.

• It stretches the back muscles, the calf, and the leg muscles.

• It tones the organs in the abdomen and improves digestion.

• It relaxes the body and mind.

• The stretch is good for the organs like the liver and kidneys.

• Calms the brain and helps relieve stress, anxiety, and mild depression.

• Stimulates the liver and kidneys.

• Strengthens the thighs.

• Helps relieve the symptoms of menopause.

• Helps relieve headaches and insomnia.

How to Do:

1. Stand on the floor with hands on your hips.

2. Inhale and straighten the torso, neck, and upper body.

3. Exhale slowly and bend the upper body at the level of your hips.

4. Bend down further and hold the two toes with your hands.

5. Try to take the head as close to the thighs as possible without straining.

6. Hold this position for 5 breaths.

7. To release the pose, leave the toes and raise yourself up to the standing

position with the hands placed on the hips. Breathe normally and relax.

Drishti: At the toe or a point on the wall behind.

Contradictions:

• This pose should be avoided by those who have any injury of the knees, hips, shoulders, or back muscles.

• Those who had any recent surgery of the neck, shoulders, abdomen, or legs should avoid this asana.

• Always work within your own set of limits and abilities.

Timing: 5 breaths

Padahastasana (Hand to Feet Pose)

Padahastasana or the Hand to Foot pose is part of the Sun Salutation series of asanas. It appears as the 3rdpose and the 10th pose in the Sun Salutation or Surya Namaskar. Padahastasana massages and tones the digestive organs while increasing flexibility in your calves and hamstrings. It can also release excess Vata (air) from your abdomen and improve blood circulation.

Benefits:

• Padahastasana makes the body very flexible. It stretches the back and leg muscles.

• Massages the digestive organs.

• It relieves flatulence and indigestion.

• Unleashes Creativity.

• Removes Tamas.

• Spinal nerves are stimulated and toned.

• Increases vitality.

• Harmonizes Vata.

• Improves metabolism.

• Improves concentration.

• Helps with nasal and throat diseases.

• It helps to eliminate excess belly fat.

• It improves digestion and reduces constipation. It eliminates many stomach ailments.

• It makes the spine flexible and tones the nerves.

• It balances one’s lower and higher self.

• The pose also effectively finds a union between nature and the spirit.

How to Do:

1. Begin standing at the top of your mat. Exhale to fold forward from the hips. Keeping length in the front of your torso, bring your hands to the floor. Bend your knees as much as needed.

2. Face your palms up and slide them under the soles of your feet so that the toes are at the wrist joint. Shift the weight of your feet front and back so that you find the appropriate amount for your hands and wrists.

3. Once you have secured your hands with your feet, option to draw your elbows out to the sides and forward. Keep the back of your neck long.

4. Stay for 5 breaths before releasing your hands from beneath your feet and slowly return to standing.

Drishti: Nasagre Drishti, at the nose.

Contradictions:

• This asana should not be practiced by people suffering from serious back complaints, sciatica, heart disease, high blood pressure, or abdominal hernia.

• It is also not advised for pregnant women, especially during the second or third trimester.

• Always work within your own set of limits and abilities.

Timing: 5 breaths

Trikonasana (Triangle Pose)

Trikonasana, or Triangle Pose, is performed next in the sequence to revitalize, reinforce, and stretch the mind and body. The hips, the legs, and the core will be the focus of this pose.

Benefits:

• Triangle Pose is a deep stretch for the hamstrings, groins, and hips; Trikonasana also opens the chest and shoulders.

• It significantly reduces back pain, stress, and slow digestion.

• This pose strengthens the muscles of the thighs, hips, and back while toning the knees and ankles.

• It is considered being good for anxiety, flat feet, infertility, osteoporosis, and even sciatica.

• More than a simple stretch, Trikonasana improves overall balance and stability, both physically and mentally.

• It increases body confidence and courage, creating poise and grace both on and off the mat.

How to Do:

1. Start by standing in Utthita Tadasana (Five-Pointed Star Pose), take a few breaths.

2. From here, turn your left foot outwards to 90°, and bring your left foot inwards to 45°.

3. Inhale and stretch the torso to the left side, bending gradually at the hips.

4. Exhale and bring the left hand to the floor and place it behind your left foot. Inhale, stretch your right arm up and, as you exhale, look up at the raised arm.

5. Inhale and keep the body loose to adjust the hips and feet, and make sure the alignment is perfect to make the body comfortable.

6. Exhale and move deeper into the pose. Stay in Trikonasana (Triangle Pose) for 5 breaths, breathing and extending the arms and torso deeper.

7. Inhale and loosen the torso, and relax in Utthita Tadasana. Relax and repeat, taking the torso to the right while extending the left arm up.

8. Stay on the right side for 5 breaths.

9. Release and relax.

Drishti: Toward the fingertips of the hand above the head or ceiling.

Contradictions:

• Avoid doing this pose if you are suffering from migraine, diarrhea, low or high blood pressure, or neck and back injuries.

• Those with high blood pressure may do this pose but without raising their hand overhead, as this may further raise the blood pressure.

• Always work within your own set of limits and abilities.

Timing: 5 Breaths, on each side

Parivrtta Trikonasana (Revolved Triangle Pose)

It is a counter pose to Trikonasana. It gives flexibility to the hip joints and tones the buttock muscles while massaging the digestive organs, thus improving digestion.

Benefits:

• This pose brings awareness to the back body. Guruji B.K.S. Iyengar would say that twisting poses are to squeeze and soak.

• We squeeze the body and soak in the new flow of energy in the body.

• Twisting poses remove stiffness in the back body and the shoulders; this is the region where stress in the body accumulates.

• This releases emotions from the mind and the body. Twisting poses are good to release stress and laziness.

• Strengthens and stretches the legs.

• It opens the chest and gives flexibility to the shoulders.

• Stretches the hips and spine.

• Opens the chest to improve breathing.

• Relieves mild back pain.

• Twists involving balance keeps the nervous system calm too. This further helps to improve the calmness of the mind reducing stress and anxiety.

• Stimulates the abdominal organs.

• Improves the sense of balance.

• It gives flexibility to the hip joints and tones the buttock muscles while massaging the digestive organs, thus improving digestion.

• This pose also gives strength and flexibility to the back muscles and relieves stiffness and sprains in the lower back.

How to Do:

1. Start facing the long edge of the mat in a wide leg stance about a meter apart, heels in line with each other, toes pointing forwards.

2. Turn your right foot 90 degrees to point towards the short end of the mat and

your left foot in about 45 degrees. You are looking for a strong foundation.

3. Turn your hips to face the short edge of the mat.

4. Ground through your feet, engage your legs and pelvic floor muscles and draw your lower belly in and up.

5. Lengthen the spine as you inhale and raise the left arm up.

6. Exhale as you hinge from the hips to bring your upper body parallel with the floor—keep reaching the left arm forward, lengthening the spine and the back of the neck.

7. Place your left hand on the outside edge of your right foot (or on a block placed there if you need support).

8. Bring your right hand onto your sacrum.

9. Press firmly through both feet and move the right sitting bone backward.

10. Keep lengthening the spine as you inhale

11. As you exhale, twist to the right, bringing your right shoulder over the left

and raise the right arm.

12. If you are feeling steady, turn your head to look to the side, or up to your top hand.

13. Stay for 5 breaths, keeping your legs strong, and your pelvic floor and lower abdominal muscles engaged.

14. To come out of the pose, exhale as you lower your right arm and come out of the twist. Bring your hands back to your hips and come up to standing as you inhale.

15. Pivot your feet and repeat on the other side.

Drishti: Hastagrai Drishti, towards the raised hand.

Contradictions:

• Those with back issues such as herniated disc should learn to extend the sides of the trunk in this pose to avoid any compression in the lower back.

• Those with high blood pressure should avoid lifting their arms up and looking upwards.

• Women who are pregnant or menstruating should refrain from this pose.

• Always work within your own set of limits and abilities.

Timing: 5 breaths, on each side

Parsvakonasana (Side Angle Pose)

Parsvakonasana or Side Angle Pose is a deep, standing twist that challenges the balance and strengthens the legs and core. It is a standing yoga pose that uses all the muscles in the body.

Benefits:

• The Revolved Side Angle stretches, tones, and strengthens the entire body, inside and out.

• It stretches the thighs, knees, ankles, calves, groins, chest, and shoulders.

• This pose builds strength in the legs and, in particular, in the quadriceps and ankles.

• It also strengthens and tones the abdominal organs and lungs, which improve digestion, elimination, metabolism, and breathability.

• This pose challenges and enhances the balance, as well as helps to develop stamina and full-body coordination.

• It boosts focus and improves strength and confidence.

• It relieves stiffness in the shoulders which may even be helpful for low back

pain and sciatica.

• In fact, twisting detoxifies the body by promoting fresh blood flow through the organs, particularly the kidneys, liver, and spleen.

• This intense twist will help wring out contaminants that hinder the body from functioning at its best!

How to Do:

1. Stand straight with your legs about a meter-and-a-half apart.

2. Inhale and stretch hands out to both sides.

3. While exhaling, turn right foot to the right side bending your leg at the knee joint and move sideways till the right hand touches the ground outside the right foot; stretch the left hand straight forming a right angle.

4. Look up towards the elbow.

5. Hold the pose for 5 breaths and then return to the upright position.

6. Repeat on the other side.

Drishti: Hastagrai Drishti, towards the raised hand.

Contradictions:

• You should avoid this pose if you have a neck, back, or shoulder injury.

• Because it needs balance, it is not advised if you have high or low blood pressure or if you are pregnant.

• If you have an injury of the hip, back, shoulder, or knee, speak to a doctor or yoga trainer and see if it is appropriate to perform this pose or not.

• If you have diarrhea, avoid this pose.

• Always work within your own set of limits and abilities.

Timing: 5 breaths, on each leg

Parivrtta Parsvakonasana (Revolved Side Angle Pose)

This revolved variation of Utthita Parsvakonasana requires a lot of flexibility to twist so deeply and ground the back heel. It also combines the benefits of Warrior I (Virabhadrasana I) and Crescent Lunge Twist (Parivrtta Anjaneyasana).

Benefits:

• Parivrtta Parsvakonasana is a more intensified version of Parsvakonasana— hamstrings are stretched more and become more flexible.

• The pose tones the thighs, calves, and ankles and it rejuvenates the entire spine, making the back muscles stronger and suppler.

• This pose increases concentration and balance.

• It is also a deep twisting pose, which on the energetic level works to help us unknot ourselves from life’s daily twists and turns.

• The deep twisting helps release toxins in our body.

• It contracts abdominal organs, therefore, aids digestion.

• It directs the blood flow in the abdominal and spinal regions.

• Gives a good stretch to lungs, groin, spine, shoulder, and abdomen.

• Useful in removing excess fat around the waist and hips.

• Beneficial for people who suffer from sciatica pain.

• Prevents osteoporosis and relieves lower back pain.

How to Do:

1. Take a deep breath and distance your legs 4-5 feet apart. Raise your arms in line with your shoulders, keeping them parallel to the floor, palms facing down.

2. As you exhale, turn the right foot outwards 90 degrees to the right. Slightly turn the left foot inwards 60 degrees to the right. The right heel must be in line with the left heel.

3. Bend the right knee till you form a 90-degree angle between thigh and calf. Your thigh must be parallel to the floor and the right knee aligned right over the heel. The calf should be perpendicular to the floor.

4. Keep the left leg stretched out and tightened at the knee throughout the practice.

5. Exhale and turn the torso towards your right thigh and bring the left arm to the outside of your bent knee.

6. Place your left palm on the floor. Ideally, the outer side of the right knee is covered and touched by the outside of the left armpit.

7. Stretch out the right arm over the right ear with the palm facing down. Turn the head in the upward direction and look straight.

8. Hold the final position for 5 breaths and then release the pose.

9. To return, lift the palm off the floor, release the twist, straighten the leg and come back to the starting position.

10. Repeat the pose on other side.

Drishti: Hastagrai Drishti, towards the raised hand.

Contradictions:

• Those with high blood pressure should not lift their arms up and should keep their palms on their hips.

• Those suffering from any disc-related conditions should keep the front body open and extended and keep the back leg slightly bent or on the floor to reduce the depth of the twist.

• Ladies who are menstruating or pregnant should refrain from this pose.

• Always work within your own set of limits and abilities.

Timing: 5 breaths, on each side

Prasarita Padottanasana A B C D (Wide-Legged Forward Bend)

Prasarita Padottanasana is an asana that can increase your flexibility quickly and greatly. Its translations from Sanskrit are Wide-Legged Forward Bend and Legs Spread Intense Stretch Pose. The pose’s name comes from five words: ‘Prasarita’ means stretched out, expanded, spread, with outstretched limbs, ‘Pada’ means foot, ‘Ut’ means intense, ‘Tan’ means to stretch or extend, and ‘Asana’ means posture or seat.

Practicing the Prasarita Padottanasana every day can be an intensive, expansive, and calming way after a long some standing poses, or mostly after any physical activity like running, walking, or cycling. It is a good preparatory yoga posture for performing a headstand, and a peacock pose. Once this pose is perfected, you can always go for many other variations of this pose for a better result.

Benefits:

• It helps refresh your mind instantly.

• This yogasana activates your subtle energy centers, especially Crown Chakra (highest energy center).

• With regular practice of Prasarita Padottanasana, one can completely get rid of headaches and insomnia.

• This will help control the blood sugar level.

• It improves flexibility in the joints.

• Strengthens your feet and lower body part.

• The mind can be turned inward with this Prasarita Padottanasana.

• It can be used to come out of depression and stress.

• Gives your heart rest while encouraging the movement of stagnant.

• This yoga posture helps us become more receptive.

• Its symmetrical shape keeps your pelvis, sacroiliac joint, and spine neutral and quiet, while the active rooting of your feet and legs allows your upper body to be soft and receptive.

• It gives the heart a rest while encouraging the movement of stagnant.

• Stretches the spine, shoulders, and chest.

• Opens up the hips.

• Calms the mind and relaxes the body.

• Helps relieve mild backache issues.

• Tones your abdominal organs.

• Wide-Legged Forward Bend Pose lengthens the spinal column and stretches the backs of the legs and the back muscles.

• Stimulates downward moving energy (Apana Vayu); opens the spine, hamstrings, and groin; relaxes and rejuvenates the body by activating the parasympathetic nervous system, and massages the abdominal and pelvic organs.

• Relieves mild backache.

• When you bring your head to the floor, mystically, you are stimulating your Sahasrara Chakra, the thousand-petaled lotus at the crown of your head. This is the enlightenment chakra, symbolizing detachment from illusion and living in the knowledge that All is One.

How to Do:

Prasarita Padottanasana A

1. From standing at the top of your mat in Mountain Pose (Tadasana), take a big step back, as you would, for instance, in Warrior Pose. Turn the whole body, including the feet, to face the side. Raise your arms out wide to make sure you have spread the feet out wide enough. When your arms are up, the feet should be directly under the wrists. When you have the correct foot positioning, bring the toes slightly inwards towards each other, leaving the heels where they are.

2. Put the hands on the hips, take a deep breath in, and on the exhale, bend from the hips, keeping the spine straight, and release the hands to the floor in between the legs.

3. The hands should be in alignment with the feet, and the elbows drawing in towards each other. Keep the spine straight, neck loose, and the head towards the floor. Hold for five breaths.

4. To get out of the pose, inhale and rise to fingertips, exhale and put the hands on the hips, inhale and slowly come up till in a fully upright position.

Support: Can't get your hands on the floor? No problem! Put them on a couch, a chair, or some blocks instead! Remember, you can always put a slight bend in the knee.

Prasarita Padottanasana B

1. Follow the instructions in Step 1 of How to do Prasarita Padottanasana A.

2. Put the hands on the hips, take a deep breath in, and on the exhale, bend from the hips keeping the spine straight and keeping the hands on the hips, with the elbows drawing in slightly towards each other.

3. Keep the spine straight, neck loose, and the head towards the floor. Hold for five breaths.

4. To get out of the pose, inhale and very slowly come up till in a fully upright position.

Support: If there is too much pressure on the hamstrings, bend the knees slightly, or revert to a modified version of Prasarita Padottanasana A using blocks or a chair.

Prasarita Padottanasana C

1. Follow the instructions in Step 1 of How to do Prasarita Padottanasana A.

2. Bring the hands behind the back and intertwine the fingers, keeping the arms straight.

3. Roll the shoulder blades back and take a deep breath in.

4. On the exhale, bend forward from the hips, keeping the spine straight and the hands tightly intertwined, and the shoulder blades rolled back.

5. Keep the spine straight, neck loose, and the head towards the floor.

6. Push the hands slowly towards the floor, as far as they will go. Hold for five breaths.

7. To get out of the pose, inhale and slowly come up till in a fully upright position.

Support: If you can't get your hands together behind the back, you can always use a strap by either holding either end of it, or wrapping it around your upper arms.

Prasarita Padottanasana D

1. Follow the instructions in Step 1 of How to do Prasarita Padottanasana A.

2. Put the hands on the hips, take a deep breath in, and on the exhale, bend from the hips keeping the spine straight and release the hands to the floor, grabbing the big toes with the index finger and thumb of each hand.

3. The elbows should be splayed out as much as possible. Gently pull on the toes to bring the upper body down.

4. Keep the spine straight, neck loose, and the head towards the floor. Hold for five breaths.

5. To get out of the pose, inhale and rise to fingertips, exhale and put the hands on the hips, inhale and slowly come up till in a fully upright position.

Support: If you have trouble reaching to grab the toes, put a strap on either foot and pull on those instead!

Drishti: Center your gaze inwards (that is, between the brows) while doing this pose.

Beginner Tips:

• As a beginner, you might find it difficult to touch the crown of your head to the ground in this forward bend’s last stage. To remedy this, support your head on a bolster, thickly folded blanket, or padded block.

Contradictions:

• If you’re suffering from lower back issues, it is best not to do this pose fully. Perhaps come only half-way and put your hands on a block for support.

• People who have lower back pain should do not do this asana.

• People who have knee problems are also not advised to do this asana.

• Always work within your own set of limits and abilities.

Timing: Perform all A B C and D for 5 breaths each

Parsvottanasana (Intense Side Stretch Pose)

Parsvottanasana, the lateral extension, is a standing posture that finds its way into the repertoire of almost every yoga student. Lengthening the torso over one leg and bending forward from the hip joints awakens an intense stretch in the deep muscles of the gluteal region as well as in the hamstrings, and dramatically strengthens the lower back. Parsvottanasana also improves balance and isolates the movement of the pelvis from that of the upper torso. It is a posture with such a rich variety of benefits that it shouldn’t be ignored.

Benefits:

• It tones the legs.

• Improves balance.

• Alleviates lower-back strain and asymmetries.

• Stretches the hips and hamstrings.

• Lengthens the spine.

• Relaxes and opens the shoulders and neck.

• Stimulates digestive organs.

• Calms the mind.

• Reduces symptoms of Carpal Tunnel Syndrome (if hands are in namaste/prayer pose).

• Massages internal organs like the liver and stomach.

• Has a very calming effect on the brain.

• Improves posture and provides a strong sense of balance.

How to Do:

1. Face the right side and place the right foot about wrist distance in front.

2. Turn the left foot so it is pointing towards the right, and so the hips are facing the right, along with the body.

3. Inhale and bring the arms up to the sides and then behind the back. Exhale and either hold the elbows (first position) or bring the hands together into a reverse prayer.

4. Inhale and lift the chest up to lengthen the spine.

5. Exhale and fold forwards from the hips whilst keeping the chest lifting.

6. Hold where the back is still straight and gaze to the nose (or big toe).

7. Dip the chin if there is any strain on the neck.

8. Hold for 5 breaths and then on the inhale slowly come up and out.

9. Repeat with the left foot forwards.

Drishti: At your knees or tip of the nose.

Contradictions:

• As a lot of the muscles are used while going into this yoga pose, any injury at any part of the leg and the hips will make going into the pose difficult and hence this yoga pose should be avoided in such cases.

• Stiffness around the neck can make this pose more challenging, especially when taking the upper body forward. If there is too much pain due to the stiffness, then avoid this pose altogether.

• A weak lower back will make it difficult to go deep in this pose. It can lead to an injury, and this pose should be avoided if that is the case.

• Women in their later stages of pregnancy should completely avoid attempting this yoga pose.

• Blood Pressure patients or someone who generally has high blood pressure should consult their doctor before attempting to practice Parsvottanasana.

• If you have a problem with balance, you may like to face the wall, adjust your distance from the wall and place your hands on the wall at shoulder height.

• Always work within your own set of limits and abilities.

Timing: 5 breaths, on each leg

Utthita Hasta Padangusthasana A B C (Standing Hand to Big Toe Pose)

This is an incredible single-leg balance pose that will make you feel like a balancing warrior, with no Virabhadrasana being involved. It’s an incredible way to work on flexibility in the hips and hamstrings while working on balancing at the same time. It stretches and strengthens while calming the mind and improving focus.

Benefits:

• Utthita Hasta Padangusthasana ‘A’ strengthens the hamstrings and adductor muscles.

• Utthita Hasta Padangusthasana ‘A’ also greatly improves one’s sense of balance. It strengthens the ankles and all the muscles in the legs as you stabilize on one leg.

• As with any balancing asana, it calms the mind and improves your powers of focus and concentration.

• Utthita Hasta Padangusthasana ‘B’ strengthens the hamstrings and adductor muscles.

• Completing Utthita Hasta Padangusthasana ‘B’ successfully also improves one’s focus, concentration, and balance.

• As it is challenging for the ankles and leg muscles, Utthita Hasta Padangusthasana ‘B’ strengthens both the ankle joint and the entire leg.

• Utthita Hasta Padangusthasana ‘C’ strengthens the hamstrings and adductor muscles, as well as your powers of focus, concentration, and balance.

• As with all the other Utthita Hasta Padangusthasana positions, Utthita Hasta Padangusthasana ‘C’ strengthens both the ankle joint and the entire leg.

• This yoga pose is also good for relieving stress and anxiety, as the mind needs to be calm in order to balance.

How to Do:

Utthita Hasta Padangusthasana A

Utthita Hasta Padangusthasana “A” is the first expression of the A, B, C, and D in the Ashtanga primary series. This is an incredible single-leg balance pose that will make you feel like a balancing warrior, without any Virabhadrasana being involved. It’s an incredible way to work on flexibility in the hips and hamstrings while working on balancing at the same time.

Begin in Samashti position.

1. Inhale and stand firmly on the left leg as you lift the right leg directly in front of you. Grab ahold of the big toe with the two fingers of the right hand, place your left hand on the left hip.

2. Exhale and reach the upraised leg as high as possible while keeping both legs straight. Ideally, you will bend forward and place the chin to the knee.

Spread the toes as wide as possible before placing the grounding the foot down on the mat. Make sure you are standing firmly before you raise the right leg in the air.

Create a hook with your first two fingers and your thumbs that solidly keep the foot raised in the air. Make sure that you keep your shoulders level and relaxed.

Draw the shoulders down and away from the ears. Work on raising the foot as high as possible, pointing the toes will add a layer of difficulty but will help to keep both legs straight and strong.

Hold the posture and breathe for 5 breaths.

Drishti: Padayoragram Drishti (toes of the outreached foot).

Modification for Utthita Hasta Padangusthasana ‘A’:

• If it is not possible to straighten your out lifted leg, then keep your knees bent and work on extending the leg forward.

Utthita Hasta Padangusthasana B

Utthita Hasta Padangusthasana B is an incredible asana that involves keen concentration and balance.

Continue after A…

3. Inhale and keep your head up and straighten the entire body, your leg extended out. You should already have grabbed hold of the big toe with the two fingers of the right hand and have placed your left hand on the left hip.

4. Exhale and slowly shift the right leg out to the right side until it is fully pulled to the right side. Gaze towards the outstretched leg. Leg and arm should be fully straight. Left hand remains on the left hip.

Make sure you are standing firmly before you raise the right leg towards the right side. The hook that has been created by your first two fingers and your thumbs ensures that your foot is secure as it is raised even higher in the air. It is as if you are pulling the foot towards your face in a way.

Even though the leg is fully raised to the right side, your goal is not to get your foot as high in the air as possible, but to keep your pelvis in the front as much as possible and not shifting it too much to the sides. This is achieved slowly over time by working on pulling the foot upwards and towards the face.

Pay attention to your shoulders and make sure they are drawn down and relaxed. Also, note that pointing the toes will add a layer of difficulty but will help to keep both legs straight and strong.

Hold the posture and breathe for 5 breaths.

Drishti: Parsva Drishti (to the left side).

Modification for Utthita Hasta Padangusthasana ‘B’:

• If it is not possible to straighten your out lifted leg, then keep your knees bent and work on extending the leg out to the side.

Utthita Hasta Padangusthasana C

Utthita Hasta Padangusthasana ‘C’ is a quick transition asana that follows Utthita Hasta Padangusthasana ‘B.’ This asana involves reaching the leg as close to the chest as possible while staying on one foot. It is very challenging and is best practiced daily as part of the Utthita Hasta Padangusthasana series.

Continue after B…

5. Inhale and bring the extended leg back to the centerline of the body.

6. Exhale and draw the forehead down towards the knee and the leg towards the chest.

7. Inhale, lift them back up and have them bring both hands to their hips. Continue to hold the heel having them point the toes this time. Tell them to press down firmly into your hand as you press up for resistance stretching.

The duration of Utthita Hasta Padangusthasana ‘C’ is only a single breath.

Do not release this grip. Also, note that pointing the toes will add a layer of difficulty but will help to keep both legs straight and strong.

Drishti: At the lifted toe.

Modification for Utthita Hasta Padangusthasana ‘C’:

• Instead of extending the leg fully, keep the knee bent to draw the forehead and chest closer to the knees.

Repeat A B C on the other leg.

Contradictions:

• If you have a recent or chronic ankle or low back injury, do not perform this pose.

• Though this pose is good for increasing blood circulation in the legs and providing a toned look to the entire leg, hamstring, quadriceps, and calves injury will only do further damage. It is also best to take precautions before performing this pose, even with a hip injury.

• Pregnant women should always be cautious of their balance in this pose and consider using a chair or wall for support.

• Always work within your own set of limits and abilities.

Timing: Perform A and B for 5 breaths each, on each leg; perform C for 1 breath, on each leg

Ardha Baddha Padmottanasana (Half Bound Lotus Standing Forward Bend)

Ardha Baddha Padmottanasana derives its name from the five Sanskrit words Ardha, Baddha, Padma, Uttan, and Asana—means half, tied, lotus (flower), spread, and mudra respectively.

This asana is a fantastic mix of Half Lotus Pose (Ardha Padmottanasana) and Standard Forward Bend Pose (Uttanasana). The posture involves placing one leg in half-lotus posture and then leaning forward as in the standard forward bending posture. It is usually performed as a part of flow yoga and is highly effective in improving physical balance when done regularly.

Benefits:

• It improves your capacity to concentrate and helps you focus better.

• It helps in removing stiffness in your hips and knees.

• It improves posture and balance.

• It helps to improve flexibility and body strength.

• It opens the muscles of your chest and shoulders and improves the functioning of your respiratory system.

• This asana helps to strengthen and tone your leg muscles.

• This asana quiets the mind and reduces stress and anxiety.

• When done regularly, this asana also helps to flush out excess fat from your body.

• Ardha Baddha Padmottanasana stimulates your abdominal organs such as the liver and spleen. It improves digestion and massages your abdominal muscles.

• This pose stretches and strengthens the hips, hamstrings, shoulders, and knees.

• It cleanses the liver and spleen and improves and regulates the digestive system.

• It also improves circulation.

• This pose strengthens your ability to concentrate, keeping your mind calm and centered in the phase of difficulty and imbalance.

• Learning to intensely focus your mind enhances your ability to meditate deeply, which will strengthen your ability to discover the “unity” between mind, body, and spirit—that is the meaning of yoga.

How to Do:

1. Begin standing in Mountain Pose (Tadasana) with your arms at your sides.

2. Shift your weight onto the left leg and bring your right knee up to your chest

3. Close the right knee joint by pressing the heel towards the sit bone (or calf towards the back of thigh).

4. Drop the knee out to the side to open the hip (or come into Tree Pose).

5. Place your hands under the foot and gently bring the heel up towards the navel and then across into the left groin, holding the foot in position with the left hand.

6. Reach your right arm behind your back, internally rotating the shoulder joint.

7. Wrap your first two fingers of your right hand around the big toe.

8. As you exhale, fold forwards and place your left hand flat beside your left foot.

9. Fold your forehead towards the shin, eventually placing the chin on the shin and gaze to the big toe, keeping the neck relaxed.

10. After 5 breaths, inhale and look up, lengthening out your spine.

11. Exhale in this position, then inhale to come back up to standing, holding onto the big toe.

12. Exhale to release the leg and then repeat on the other side.

Drishti: Nasagre Drishti (at the tip of the nose).

Contradictions:

• Do not practice this pose if you have a hamstring injury.

• Do not practice this asana if you have an injury to your knee or lower back.

• People with knee pain or arthritis should get tested by an experienced yoga teacher before performing this asana.

• Always work within your own set of limits and abilities.

Timing: 5 breaths, on each leg

Utkatasana (Chair Pose)

Utkatasana, or Awkward Pose, is next up. Often referred to as Chair Pose in other Yoga forms, this pose strengthens the lower body while increasing blood circulation. It builds your stamina by working with the large muscles in your legs to hold the shape of your posture. It also creates length along the spine which strengthens the muscles needed for a healthy lower back. Maintaining a constant stretching sensation in the upper body is the key to the successful execution of the posture.

Benefits:

• It activates the creative chakra (Svadhisthana).

• It continues to warm up the body for all other yoga poses.

• It heals painful cold feet.

• It increases hip flexibility and relieves joint aches and cramps.

• It strengthens the body's major muscle groups: arms, legs, stomach, back, and heart.

• It constructs optimal balance in the knees, ankles, hips, and shoulders.

• It develops an enormous concentration and strength of will.

• It strengthens and solidifies all the muscles of the upper and lower legs and hips and also improves the mobility of the hips.

• It strengthens and tones the upper arms, shoulders, and abdomen.

• Through the massage of the core muscles and organs, this asana improves the digestion and detoxification of the body.

• It increases blood circulation in the knees and ankle joints and helps to relieve rheumatism, arthritis, and gout in the legs.

• It helps to cure slipped discs and lumbago in the lower spine.

• Utkatasana improves the body’s strength and stamina.

• It enhances mental endurance and stability.

• Also, this asana is said to stimulate the energy channels around the heart and Heart Chakra.

How to Do:

1. Stand in Tadasana. Inhale and lift the arms perpendicular to the floor. Either hold your arms parallel (palms facing upward) or join your palms.

2. Exhale and bend your knees, trying to bring your thighs as low to the floor as necessary. The knees will protrude over the feet, and the torso will lean gradually forward over the thighs so the front torso forms nearly a right angle with the tops of the thighs. Keep the inner thighs parallel to each other and press the heads of the thigh bones down towards the heels.

3. Firm your shoulder blades against your back. Bring your tailbone down towards the floor and in the direction of your pubis to keep your lower back long.

4. Hold at least 5 long breaths. To get out of this pose, straighten your knees with an inhalation, lifting strongly through your arms. Exhale and release your arms to your side into Tadasana.

Drishti: Forward (at a fixed point).

Contradictions:

• Should not do this yoga pose if you have chronic knee pain, arthritis, or swelling of the ankle; any problems with the knee or damaged ligaments; headaches or insomnia (sleeplessness).

• Take extra caution to proceed softly with this yoga pose during menstruation or if you have pain in your lower back.

• Always work within your own set of limits and abilities.

Timing: 5 breaths

Virabhadrasana I (Warrior I)

Who was Virabhadra, the one that these warrior poses are named after? He was Lord Shiva, the Hindu god who reflects destruction (or dissolution of the world back into the Holy Spirit), to be one of his most trusted guards and generals, and a great protector of the sages.

Virabhadra (which means "distinguished hero") was credited for slaying several demons and performing various good deeds to defend holy beings in Hindu mythology. Some people consider him an incarnation of Lord Shiva himself.

What's being commemorated in this pose's name, and held up as an ideal for all practitioners, is the "spiritual warrior," who bravely does battle with the universal enemy, self-ignorance (avidya), the ultimate source of all our suffering.

So, when we perform any of the Virabhadrasana, we strive to reflect the inner attributes of one of the most admired embodiments of the warrior archetype. These fighter qualities are empowerment, courage, clarity, and lack of attachment.

This pose strengthens the arms, shoulders, thighs, and back muscles, all in one go.

Benefits:

• Stretches the chest, lungs, shoulders, neck, stomach, and groin.

• Supports the back of the shoulders, arms, and muscles.

• Strengthens and extends thighs, calves, and ankles.

• Therapeutic for Sciatica.

• By opening the chest, Warrior I can open your heart and develop your courage.

• It lets you develop inner strength and bravery while helping you to open up to yourself and others.

• Energizes the entire body.

• The physical, mental, and emotional benefits of Warrior I lead to balanced well-being and to the physical, mental, and spiritual connection that yoga offers.

How to Do:

1. From the Mountain Pose, take a big step back with your left leg, such that your left foot is about 45° to the left. Feet should remain hip-width apart. The body faces the front of the mat.

2. Bend the front knee and thigh, holding the weight in the front heel and the big

toe and the back foot should be pressing from the outer heel.

3. Square your hips to make sure your knee is directly over your ankle. Upon inhalation, raise your arms straight, releasing your shoulders from the ears, and spread your shoulder blades.

4. Hang in the pose for 5 breaths.

5. Get out of the pose with an inhalation, press your back heel as you straighten your front leg and lower the arms. Then move your back foot forward to get back to the Mountain Pose before you perform the pose on the other side.

Drishti: Urdhva Drishti, gazing up to infinity.

Contradictions:

• High blood pressure and heart problem patients should avoid it.

• Always work within your own set of limits and abilities.

Timing: 5 breaths, on each side

Virabhadrasana II (Warrior II)

Virabhadrasana II—Warrior Pose II is the second in the sequence of 3 yoga poses that carry out the noble qualities that exist in each of us. This Virabhadrasana builds strength and stamina. This Warrior Pose improves and tones the muscles of the calf, the quadriceps, and the buttocks. It opens the hips and shoulders, tones the arms, extends the chest, improves the lung capacity, and stretches the muscles of the chest. The stomach muscles and organs are toned down to aid digestion. The circulation and transfer of energy across the body is improved.

Benefits:

• Supports and stretches the legs and ankles.

• Develops harmony and equilibrium.

• Stretches the groins, the chest, the lungs, and the shoulders.

• Activates abdominal organs.

• Increases stamina.

• Relieves back pain, particularly during the second trimester of pregnancy.

• Therapeutic to Carpal Tunnel Syndrome, flat feet, infertility, osteoporosis, and sciatica.

• Activates the Navel Chakra.

• Offers a mentality of a warrior, increases determination, willpower, and endurance.

How to Do:

1. Turn the right toe to the right from Five-Pointed Star and bend the right knee directly over the right ankle.

2. Turn the hips and shoulders towards the front and stretch out through the fingertips. Turn and look at the middle right finger.

3. Press on your feet, holding your legs strong. Sink the hips to the surface, then meet the crown of the head to lengthen the spine. Relax your shoulders down and back, pressing your chest forward.

4. Breathe and hang on for several breaths.

5. To release: straighten the legs and turn the legs forward back to the FivePointed Star.

6. Repeat on the left leg.

Drishti: Urdhva Drishti, gazing up or outward has an expansive feeling of gazing out towards infinity.

Contradictions:

• Those with medical issues that influence balance should not perform this.

• Stop practicing Virabhadrasana II in extreme knee pain, elevated blood pressure, or chronic neck or shoulder injuries.

• Stop turning your head when holding the asana if you’re someone with a neck issue. Instead, keep staring straight ahead without straining the neck.

• Be patient while performing Virabhadrasana II if you have diarrhea.

• Always work within your own set of limits and abilities.

Timing: 5 breaths, on each leg

Seated Sequence

Dandasana (Staff Pose)

This asana is named after the Sanskrit term ‘Danda’ which means stick and ‘Asana’ which means posture. Dandasana is an exercise that will help your body prepare itself for the more intense poses. It also increases your ability to work on aligning your body perfectly.

Benefits:

• This asana helps to strengthen the muscles on your back.

• It also helps to stretch the chest and the shoulders.

• With regular practice of this asana, your posture will be improved.

• Lengthens and stretches the spine.

• May help to relieve complications related to the reproductive organs.

• Nourishes your body’s resistance to back and hip injuries.

• Helps to calm brain cells.

• Dandasana teaches you how to forward bend properly.

• May improve the functionality of the digestive organs.

• Creates body awareness.

• Helps improve the alignment of the body.

• Provides a mild stretch for hamstrings.

• The abdomen is stretched and strengthened as well.

• It cures sciatica and asthma.

• Dandasana teaches you how to breathe properly in your yoga practice.

• This asana helps to focus and calm the mind. When paired with proper breathing, it relieves stress and helps enhance concentration.

• Dandasana is one of the best poses for building your core strength.

• Dandasana teaches us about our energy bodies. This makes it an ideal pose for exploring the concept of Prana or energy and its flow through the chakras or the energy centers of the subtle body.

How to Do:

1. Sit erect on the ground, with your back straightened and your legs stretched out in front of you. Your legs must be parallel to each other, and feet should be pointed upwards.

2. Press your buttocks on the floor and align your head in such a way that the crown faces the ceiling. This will automatically straighten and lengthen your spine.

3. Flex your feet and press your heels.

4. Place your palms next to your hips on the floor. This will support your spine and also relax your shoulders. Your torso must be straight, but relaxed.

5. Relax your legs and ground the lower half of your body firmly to the floor.

6. Breathe normally and hold the pose for 5 breaths.

Drishti: Nasagre Drishti (on the tip of the nose).

Contradictions:

• Avoid doing the pose, if you are having carpal tunnel syndrome, wrist, lower back, or shoulder injury.

• It is also recommended not to do the pose when you find it difficult to draw in and meld your shoulder blades into your back.

• Always work within your own set of limits and abilities.

Timing: 5 breaths

Paschimottanasana A B C (Seated Forward Bend)

Paschimottanasana is an advanced pose, mostly performed by yogic practitioners since it is assumed and visualized that it supports and assists the incomplete awareness of the Third Chakra. The pose needs to be performed only after the practitioner has progressed to a good degree of flexibility.

Paschimottanasana, or Seated Forward Bend, is also called Life Nerve Stretch in Kundalini Yoga. This pose purifies the Paschima Nadi, and it awakens the Kundalini and hence the name.

This is an often demanding yet comprehensively beneficial pose that can preferably be performed regularly for optimum flexibility in maintenance. This asana strengthens and activates the muscles of the lower spine, pelvis, and legs. It also strengthens the upper back, kidneys, and adrenal glands. Most importantly, it includes activation of the sciatic nerves, which deliver motor and sensory information to the legs. They are the longest nerves in the human body, starting in the lower back and passing across each buttock and down the leg all the way to the back of each foot.

Benefits:

• This workout stretches the muscles of the leg and loosens the lower back.

• Adjusts and enhances the navel point, the source of your power.

• Tunes-up the nervous and digestive system.

• Strengthens sexual organs and glands.

• It calms the brain, which relieves stress and mild depression.

• It stretches the spine, the shoulders, and the hamstrings.

• It stimulates the liver, kidney, ovary, and uterus.

• It increases the digestive fire.

• It helps to relieve signs of menopause and menstrual discomfort.

• It relieves headaches and anxiety and decreases exhaustion.

• It is like a therapy for increased blood pressure, infertility, insomnia, and sinusitis.

• Ancient texts state that Paschimottanasana increases appetite, reduces obesity, and cures diseases.

How to Do:

Paschimottanasana A

1. Start in a seated pose with both your legs stretched out in front of you.

2. Inhale, catch the big toes and lift the head up.

3. Exhale, touch the head or the chin to the knees. Gaze at the big toe. Take 5 long breaths.

4. Inhale, Head up. Exhale.

Paschimottanasana B

Continue from the previous asana…

5. Inhale, take the sides of the feet and lift the head up.

6. Exhale, touch the head or the chin to the knees. Gaze at the big toe. Take 5 long breaths.

7. Inhale, Head up. Exhale.

Paschimottanasana C

Continue from the previous asana…

8. Inhale, lock the hands around the feet and lift the head up.

9. Exhale, touch the head or the chin to the knees. Gaze at the big toe. Take 5 long breaths.

10. Inhale, Head up. Exhale.

Drishti: Padagre Drishti (at the tip of the big toe).

Contradictions:

• If you have an injury to your arms, hips, ankles, or shoulders, avoid this pose. In this pose, don't force yourself. If you're too tight to get a lot of bends, just do what you can with no pain.

• Because this pose compresses the abdomen, it may not be comfortable with a full stomach.

• Stretch Pose extra pressures the female reproductive organs. Do not practice Stretch Pose in the following circumstances:

- After the first 120 days of pregnancy.

- Under any pregnancy complications.

- During the first few days of the woman's menstrual cycle.

• Always work within your own set of limits and abilities.

Timing: Perform all A B C for 5 breaths each

Purvottanasana (Upward Plank Pose)

“Purva” in Sanskrit means East direction. “Uttana” is a stretch. This is a sitting asana, but the body is raised in the final position. As the name suggests, this is a stretch towards the East. This is a peculiar asana that holds your raised body with palms and feet. Your arms need to be strong enough to hold the weight of the body. In the final position, the body is like a bridge. The whole body is raised while feet and hands are on the floor.

Benefits:

• Relief from stiffness for the entire body.

• Good for the chest as it is opened up in the final position.

• Shoulder joints are expanded.

• With the intense stretch for the entire body—from the toes to the forehead, this asana helps a spiritual seeker by removing the energy blocks formed at the joints.

• If this asana is best practiced in the morning hours before any other spiritual practice.

• Manipura (Solar Plexus) Chakra is stimulated with this asana.

• It stretches the chest, shoulders, biceps, and the front of your ankles.

• It strengthens your arms, legs, core, and back.

• It is an excellent counterpose for the four-limbed staff pose.

• It strengthens your arms, wrists, hamstrings, and glutes.

• Good therapeutics for depression or fatigue and relaxes your mind.

How to Do:

1. Sit up with the legs stretched out straight in front of you, keeping the feet together and the spine erect.

2. Place the palms on the floor around the waist or at shoulder level, fingertips pointing away from you. Do not bend the arms.

3. Lean back and support the weight of your body with your hands.

4. Breathing in, raise the pelvis up, keeping the whole body straight.

5. Keep your knees straight and bring the feet flat to the floor. Place the toes on the ground and the sole will then tend to be on the ground. Let the head fall back towards the floor.

6. Hold the pose and continue breathing.

7. As you exhale, come back to a sitting position and relax.

8. Repeat the posture with your fingers pointing in the opposite direction.

Drishti: At your Third Eye.

Contradictions:

• People with neck injuries, back injuries should not practice this asana.

• This asana is not recommended for those who have any wrist injuries or arm pain because the weight of the whole body is supported with hands and arms.

• This asana is not recommended for people with any leg injuries, especially at the ankles.

• Always consult your doctor before starting any Yoga or other exercises.

• Always work within your own set of limits and abilities.

Timing: 5-10 breaths

Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Forward Fold)

This forward bend opens the hips and knees and stretches the spine. The abdominal organs are toned as circulation to the pelvis is increased. The position of the heel also benefits the digestive system.

Benefits:

• This asana benefits the liver and spleen; both organs play a part in the digestive processes.

• The liver controls the digestion of fats and contributes to the control of your metabolism; the spleen purifies the blood and strengthens the immune system.

• Once the liver works correctly, the spleen is automatically corrected. Gastric problems and constipation are also relieved with this asana.

• It increases the flexibility of the knee joints.

• Stretches the shoulder joints.

• Increases the flexibility of the hip joints.

• It stretches the back muscles and increases blood circulation to the spinal nerves.

• It stretches and tones the hamstrings and calf muscles.

• Massages and tones the internal organs, which is beneficial for weight loss.

• This posture relieves constipation.

• Stimulates the liver, kidneys, ovaries, and uterus.

• Improves the functions of intra-abdominal glands.

• Tones the spinal nerves and improves blood circulation in the back.

• Improves alignment of the vertebral column.

• Removes fat from the hips, abdomen, and thigh.

• Activates Kundalini Shakti and Nadis are also purified.

• Activates Svadhisthana Chakra and thereby Hypogastric Plexus.

• Therapeutic for high blood pressure, infertility, insomnia, and sinusitis.

• Also helps with diabetes, colitis, and kidney problems.

• This is a recommended pose for rounded and drooping shoulders.

• Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures all diseases.

How to Do:

1. From Dandasana, place your right leg into the half-lotus position, heel moving toward your navel, ankle on top of your left thigh and right knee moving toward left knee. Try to turn the sole of your foot upward as you bring your leg into half lotus, this will help to alleviate some twisting on the knee.

2. Reach around your back with your right hand and try to bind or catch your foot. If you cannot catch your foot (keep coming back, sometimes we need to work externally on the hip joint before we can work internally on the organs ;), then take your left foot with both hands.

3. With your left hand, catch the outer edge of your left foot if possible, inhale lift your head and extend your spine.

4. Exhale bending forward, forehead or chin moving toward your knee or shin.

Take 5 deep steady breaths here.

5. Inhale, head up.

6. Repeat on the other side.

Drishti: Front toes or tip of the nose.

Contradictions:

• Note of caution regarding knees and hips, if you have knee problems half-lotus should be approached very carefully.

• Do not try to push your knee down as this can put more twist on the knee causing pain.

• Don’t practice if suffer from asthma or diarrhea.

• Always work within your own set of limits and abilities.

Timing: 5 breaths, on each side

Triang Mukha Eka Pada Paschimottanasana (One Leg Folded Forward Bend)

Triang Mukha Eka Pada Paschimottanasana is a seated forward bend that stretches the back of the body and calms the mind. Triang Mukha Eka Pada Paschimottanasana is also known in English as One Leg Folded Forward Bend.

Triang Mukha Eka Pada Paschimottanasana is believed to open the Manipura (Navel) Chakra, the body's energy and vitality center. Activating the Manipura dispels fear and insecurity, and is associated with self-esteem, selfconfidence, and a sense of purpose.

Benefits:

• It helps to recover from travels as it helps with leg swelling.

• It gets rid of fatigue.

• Helps with insomnia problems (good to do the posture before bed if can't sleep).

• Tones the abdominal muscles passively.

• Calms the mind.

• Regulates the digestion system.

• Makes the spine more flexible.

• Stimulates and tones the abdominal organs.

• Helps to reduce constipation and flatulence.

• Opens the hips.

• Improves flexibility in the hamstrings, hips, and knee joints.

• Helps to remove any kind of leg swelling.

• Great pose for flat feet and dropped arches.

• Regulates menstruation.

• Good pose for knee and ankle sprains.

• Restores the body from the long travel.

• It helps with weight management.

• With the balancing of the body weight, the mind also gets trained to balance in adverse situations–one of the most required attitudes for any spiritual seeker.

• With the stretch of the spine, bend of the knees, and stretch of the legs, one gets rid of the sluggish state of mind.

How to Do:

1. Begin with Dandasana (Staff Pose) with legs stretched out, toes pointed to the ceiling, spine erect, shoulders rolled back, and palms by the side of the body.

2. On exhalation, lean slightly to the left side and bend the right knee backward, and place the right foot by the side of right hip, toes pointed back in Virasana (Hero Pose).

3. Keep the knees together, extending the left leg out in front of you. Slide the back of the calf muscle of the right leg, away from the back of the right knee with the palms to create space for the right side of the pelvis to come to the ground.

4. Balance in this position, by shifting the body weight slightly towards the right, to ground the hips and the sit bones.

5. On inhalation, raise the arms toward the ceiling, elongating the spine. On exhalation lean forward from the hips, and try to hold the left foot with the palms, keeping the back straight.

6. Inhale and open up the chest, and stay in this pose for a few breaths. Completely exhale, draw the navel in and lean forward, rest the forehead on the left knee, widen the elbows, and hold the sole of the left foot.

7. Stay in this pose for 5 breaths initially, breathing slow and soft while ensuring with each exhalation you stretch forward lifting from the hips.

8. To release, inhale, look up and raise the arms stretching upwards, release the left leg and stretch it forward, on exhaling drop the palms and come to sit back in Dandasana (Staff Pose).

9. Repeat on the other leg.

Drishti: Padayoragram Drishti (at the big toe).

Contradictions:

• People with the following problem please avoid practicing this pose, or practice under the expert’s supervision and doctor’s advice.

-Back injury

-Spine injury

• Always work within your own set of limits and abilities.

Timing: 4-10 breaths, on each side

Janu Sirsasana A B C (Head-to-Knee Pose)

Janu Sirsasana A, B, and C can all be thought of as seated yoga poses as well as hamstring stretching yoga poses. They are an excellent stretch to relieve tight hamstrings, the muscles in the back of your thighs. If you dislike doing a seated forward bend with both legs straight, this pose may come as a pleasant surprise. Taking your stretch one leg at a time allows you to go a lot deeper and feels so much better.

In all versions of this pose, one knee is straight. The other knee is bent with the shin folded to the inside of the thigh as opposed to the outside. (In half hero pose or "Triang Muka Eka Pada Paschimottanasana" the bent knee shin is folded to the outside of the thigh.)

In the "A" version of Janu Sirsasana, the foot of the bent knee is placed against the inner thigh with the heel (ideally) close to the groin and the outer edge of the foot flat on the floor.

In the "B" position the foot position is similar except that you sit on the heel of your bent knee foot.

In the "C" variation the sole of the foot is again placed against the inner thigh but the foot points downwards with the ball of the foot on the floor.

Benefits:

• Practicing this asana calms the mind and also relieves mild depression.

• Stretches the spine, shoulders, hamstrings, and groins.

• Stimulates the liver and kidneys.

• Improves digestion.

• Helps relieve the symptoms of menopause.

• Relieves anxiety, fatigue, headaches, and menstrual discomfort.

• Therapeutic for high blood pressure, insomnia, and sinusitis.

• Strengthens the back muscles during pregnancy (up to the second trimester), done without coming forward, keeping your back-spine concave and front torso long.

• Relaxes the whole body.

• Janu Sirsasana works to balance and activate the Svadhisthana (Sacral) Chakra, which is connected with the element of water. This is thought to cultivate both freedom of movement and self-nurturing qualities.

• The twisting element of the posture also stimulates the Manipura (Solar Plexus or Navel) Chakra.

How to Do:

Janu Sirsasana A

1. Start in a sitting position with your legs stretched out in front of you.

2. Exhale, place the sole of the right foot in the inner left thigh. Make a 90degree angle with the right knee, and grab with both hands each side the left foot, or as far as you can, or use a prop.

3. Inhale and gaze at your big toe, keeping the grip. Lengthen the spine.

4. Exhale, bend forward. Stay here for 5 long breaths.

5. Inhale, look at the big toe. Lengthen the spine.

6. Exhale, release the leg.

7. Repeat on the left side.

Drishti: At your big toe.

Janu Sirsasana B

1. Start in a sitting position with your legs stretched out in front of you.

2. Exhale, sit on top of the right foot with the toes pointing to the left. The left leg is straight forward. Flex the toes. Grab the sides of the left foot with the hands and look forward, or repeat the anterior Janu Sirsasana A, or place the hands on the leg as far as possible.

3. Inhale and focus at your third eye, keeping the grip. Lengthen the spine.

4. Exhale, bend forward. Stay here for 5 long breaths.

5. Inhale, focus at your third eye. Lengthen the spine.

6. Exhale, release the leg.

7. Repeat on the left side.

Drishti: On the Ajna Chakra (Third Eye).

Janu Sirsasana C

1. Start in a sitting position with your legs stretched out in front of you.

2. Exhale, place the sole of the right foot in the inner left thigh with the toes on the floor. Left leg straight forward. Point the toes. Grab with both hands the left foot, or as far as you can.

3. Inhale and gaze at your big toe, keeping the grip. Lengthen the spine.

4. Exhale, bend forward. Stay here for 5 long breaths.

5. Inhale, gaze at your big toe. Lengthen the spine.

6. Exhale, release the leg.

7. Repeat on the left side.

Drishti: At your big toe.

Contradictions:

• Avoid this pose if you have any back or knee injuries.

• You should feel a stretch in your muscles, but stop if you feel any pain.

• If you are using a strap, don't draw too hard to pull yourself forward.

• Avoid this asana if you have diarrhea or asthma.

• If you have a knee injury, make sure you do not flex it too much. Use a folded blanket for support.

• Avoid this asana if you have a lumbar disc herniation or a serious lower back injury.

• Always work within your own set of limits and abilities.

Timing: Perform all A B C for 5 breaths each, on each leg

Marichyasana A B C D (Marichi’s Pose)

The pose is named for Marichi, one of the sons of the Hindu god of creation, Brahma. The Sanskrit meaning for his name is “Ray of Light.” The asana forms part of the primary series in Ashtanga Yoga, where the first four variations of Marichyasana A, B, C, and D are performed in sequence.

Benefits:

• Stimulates and also calms the brain.

• Enhances awareness of the body inducing better breathing.

• Stretches the spine and shoulders.

• Stimulates/massages abdominal organs like the liver and kidneys.

• Improves digestion.

• Frees the breathing passage.

• Relieves fatigue.

• Eases menstrual pain.

• Strengthens the Manipura Chakra.

• It is a natural cure for sciatica.

How to Do:

Marichyasana A

1. Start in Dandasana, sitting with your legs straight in front of you. You can fold a blanket underneath your hips, or roll half of the yoga mat to bring your hips a bit higher.

2. Exhale and bend right knee, and bring the right heel towards the buttocks. Lift up the right arm and place around the outside of the right bend leg, and grab the left hand or wrist. Left leg straight with the toes are flexing or place arms by each side, hands on the floor keeping the armpit in front of the knee or use a prop.

3. Inhale and gaze on your big toe, keeping the grip. Lengthen the spine.

4. Exhale, bend forward. Stay here for 5 long deep breaths.

5. Inhale, keep your gaze on the big toe. Lengthen the spine.

6. Exhale, release the leg.

7. Repeat on the left side.

Drishti: Gaze at your big toe.

Marichyasana B

Continue after step 1 of Marichyasana A…

1. Exhale and bring the left foot in half lotus over the right thigh. Bend the right leg and place the right foot flat on the floor, and bring the heel as close to the buttocks as you can. Right arm up and around the right bend leg, grabbing the left hand or wrist, or release the half-lotus and bend the left leg on the floor.

2. Inhale and gaze on the big toe, keeping the grip. Lengthen the spine.

3. Exhale and bend forward. Stay here for 5 long deep breaths.

4. Inhale and keep your gaze on the big toe. Lengthen the spine.

5. Exhale and release the leg.

6. Repeat on the left side.

Drishti: Gaze at your big toe.

Marichyasana C

Continue after step 1 of Marichyasana A…

1. Exhale, bend the right leg. Wrap the left arm around the right knee. Grab the hands at the back. The left leg is straight forward and has the toes flex, or grab the right knee with the left hand and place the right hand on the floor as back as possible.

2. Inhale, look up over the right shoulder keeping the grip. Lengthen the spine.

3. Exhale, go into the most appropriate option. Stay here for 5 long deep breaths.

4. Inhale, look up over the right shoulder. Lengthen the spine.

5. Exhale, release the leg.

6. Repeat on the left side.

Drishti: Gaze at a fixed point behind.

Marichyasana D

Continue after step 1 of Marichyasana A…

1. Exhale, place the left leg in half lotus on the right thigh. Bend the right leg. Wrap the left arm around the right knee. Grab the hands in the back, or release the half lotus.

2. Inhale and look up over the right shoulder, keeping the grip. Lengthen the spine.

3. Exhale, go into the most appropriate option. Stay here for 5 long deep breaths.

4. Inhale, look up over the right shoulder. Lengthen the spine.

5. Exhale, release the leg.

6. Repeat on the left side.

Drishti: Gaze at a fixed point behind.

Contradictions:

• Avoid the pose if you are suffering from a back injury or hernia or any abdominal issue.

• Always work within your own set of limits and abilities.

Timing: Perform all A B C and D for 5 breaths each, on each leg

Navasana (Boat Pose)

One of the most common core yoga poses, Boat Pose tones the abdominal muscles while relaxing the lower back. Paripurna Navasana allows you to align the bones and tailbones on the tripod. It's an intermediate level of Ashtanga Yoga asana. Practice it in the morning or evening with an empty stomach with a clean digestive tract.

Benefits:

• It harmonizes the Sacral Chakra.

• It balances the Root Chakra.

• It strengthens the abdomen, hip flexors, and spine.

• It activates the kidneys, thyroid and prostate glands, and intestines.

• The gravitational pull for the lower body which is trying to go against the gravity will help in strengthening the abdominal muscles.

• Body and Brain get balanced with this asana. They would co-ordinate much easily than before performing this asana.

• Body Toxins which are accumulated throughout the time can be cleansed in a

few months of practicing this Paripurna Navasana.

• Paripurna Navasana is famous for its massage effect on abdominal organs.

• Lower limbs, thighs, and calf muscles are toned up by this asana.

• The major psychological effect of this Paripurna Navasana is it helps in improving the confidence level of a person.

• This would help improve your digestion power by strengthening your digestive system.

• It will stretch your hamstrings easily.

• This will help improve your reproductive system by strengthening your reproductive organs.

• Performing this asana regularly will help you with the strengthening of your lower body muscles.

• It energizes the body.

• It helps relieve stress.

• It improves digestion.

How to Do:

1. Sit down with your knees bent and your feet flat on the floor.

2. Take your feet off the floor. Leave your knees bent in the first place. Hold the shins parallel to the floor. This is a half-boat pose.

3. The torso can naturally fall back, so don't let the spine round.

4. Straighten your legs to an inclination of 45 ° if you can do so without losing the balance of your upper body. You would like to keep your torso as straight as possible and create a V-shape with your legs.

5. Roll your shoulders back and straighten your arms parallel to the floor with your palms facing up.

6. Balance on your sit bones.

7. Hold for at least 5 breaths.

8. Release your legs on an exhale. Then inhale and sit up.

Drishti: Padayoragram Drishti (Towards the toes).

Contradictions:

• Do not do this yoga if you have low blood pressure, extreme headache, migraine, or if you have previously developed chronic illnesses or spinal disorders.

• It is recommended that patients with asthma and heart avoid this pose.

• Women must stop doing Boat Pose (Naukasana) during pregnancy and the first two days of the menstrual cycle.

• Always work within your own set of limits and abilities.

Timing: 5 breaths

Bhujapidasana (Shoulder Pressing Pose)

The Shoulder Pressing Pose is simple, yet it is only with practice that you get used to the pressure it exerts on the shoulders. Patience and perseverance will give you the stamina, strength, balance, and willpower to master this asana.

Benefits:

• This asana helps improve a sense of balance and concentration.

• The abdomen gets a good stretch, and therefore, digestion is improved.

• This asana nourishes the thyroid gland. Therefore, the heart rate is controlled, the nervous system is balanced, and metabolism is regulated.

• The blood circulation is improved.

• This asana helps relieve stress and headaches.

• This improves your control over the body and improves concentration.

• This yoga pose also strengthens your wrists, hands, and your upper body.

• This yoga posture also improves blood circulation in the body.

• It also promotes your metabolism.

• Your nervous system also stays in control by practicing this posture.

• It also provides relief from a headache.

• Traditionally, Bhujapidasana is believed to activate the third, or Manipura Chakra. This chakra is the body's energy and vitality center, including internal strength, confidence, and courage.

• Activating the Manipura Chakra through Bhujapidasana is thought to dispel fear and insecurity.

How to Do:

1. Get in a low squat position with your feet slightly less than shoulder-width apart. Keep your knees wide.

2. Perform a forward fold until your torso is between your inner thighs. Hands will be inside your feet and elbows touching the inside of your knees. Your weight will be forward.

3. Snuggle your shoulders underneath the thighs, placing your hands flat on the ground on the outsides of your feet. The heels of hands should align with the heels of the feet.

4. Press your upper left arm and shoulder onto the left thigh above the knee. The left hand should be flat on the floor.

5. Press your upper right arm and shoulder onto the right thigh above the knee. The right hand should be flat on the floor.

6. Once you get to this point, engage the upper arms, pressing the shoulders into the upper thighs, upper thighs pressing into the arms, and squeeze the knees in towards the shoulders. You should now feel your upper back begin to round. If possible, try to touch your chin to the floor as shown in the image.

7. Place the weight in your hands, lean back, and lift your feet up off the floor. For an extra challenge, cross at the ankles.

8. Stay here and take 5 deep breaths. When you’re ready to return to the starting position, bend your elbows and release your feet back to the floor.

Drishti: Tip of the Nose (Nasagre).

Contradictions:

• You must avoid this asana if you have injuries in your wrist, elbow, lower back, or shoulder.

• Avoid this asana even if you suffer from high blood pressure or cervical spondylitis.

• Always work within your own set of limits and abilities.

Timing: 5 breaths

Kurmasana (Turtle Pose)

In the Ashtanga primary series, Kurmasana and Supta Kurmasana are often considered the “peak” of the arc of postures in this sequence. Kurmasana or the Tortoise Pose resembles a tortoise that withdraws into its shell when threatened or agitated. The name comes from the Sanskrit words ‘Kurma’ meaning tortoise and ‘Asana’ meaning pose. Practicing the Kurmasana enables you to draw inward and cut out the clutter of the outside world. It will give you a euphoric feeling of connecting with your inner world.

Benefits:

• Kurmasana improves the functioning of the digestive and respiratory systems.

• It relaxes your neck, head, and shoulders.

• It stimulates your abdominal organs and eases flatulence.

• The pose releases the tight knots in the lumbar and sacrum areas of your body.

• It improves your memory by increasing blood flow to the brain.

• The asana helps people suffering from asthma and constipation.

• It takes care of all back problems and deals with insomnia.

• Kurmasana lengthens your spine and opens your shoulders.

• It is a stress buster and withdraws your senses.

• It quiets your mind and prepares you for meditation.

• The Tortoise Pose refreshes and rejuvenates you.

• It is good for the nerves.

• Kurmasana improves your posture and is good for those suffering from cervical disorders.

• It helps you breathe well and makes your body flexible and toned.

How to Do:

1. Start by kneeling with your feet and your knees together. Place the palms of your hands together above your head and inhale. Your biceps should touch your ears.

2. Lower your body torso first with your hands stretched out as far as you can before you. Lower the torso slowly with control so that you can feel yourself taking control of the spine. Your little fingers should come into contact with the floor first, and your hands should be stretched out straight.

3. Ensure that your chin stays forward so that only your forehead touches the floor. This will ensure that your head is at a lower level than your heart. Keep your buttocks on the heels and the forehead on the ground, and with your arms stretched out as far as possible, hold the position for 5 breaths—breathing deeply each time raising the ribcage.

4. To release from the asana, use the strength of your abdomen to lift your torso upwards just the way you came down.

Drishti: At the tip of the nose.

Contradictions:

• Avoid the pose if you are pregnant or menstruating.

• It is better to skip the pose if you have herniated discs and tight lower back muscles.

• If you have a shoulder, hip, or arm injury, do not practice Kurmasana.

• Do not overstrain your muscles while in the pose.

• If you are suffering from sciatica or chronic arthritis, avoid the pose.

• Always work within your own set of limits and abilities.

Timing: 5 breaths

Supta Kurmasana (Reclining Turtle Pose)

Supta Kurmasana is an advanced yoga pose requiring great flexibility in the hips, knees, and ankles. The name comes from Sanskrit, ‘Supta’ means sleeping, ‘kurma’ means turtle or tortoise, and ‘Asana,’ means pose or posture.

The common English name for this pose is Reclining Turtle Pose.

Benefits:

• Supta Kurmasana purifies the Kanda. It also purifies the heart and lungs and eliminates ailments caused by imbalances of the Kapha Dosha. The Kanda is the hub where the spinal cord exits the spine and from which all 72,000 Nadis (channels of energy which closely relate to our nervous system) originate. And according to Ayurveda, the Kapha Dosha is one of the three bodily humors that govern all structures and lubrication in the mind and body.

• Yogic texts recommend it to help cure heart disease, asthma, and bronchitis because it is said to help your heart and lung systems.

• Since your spinal cord and spine are stretched and strengthened, it is said to purify your kidneys.

• Helps open pelvis, hips, and lower back.

• Decompresses the spine.

• Strengthens outer hips.

How to Do:

1. Sit with the legs apart. Bring the arms below the thighs and exhale to bring the chest and head towards the floor.

2. Exhale to hold the hands behind in a lock and slowly take the legs over the head and cross at the ankles.

3. Stay in this forward bend and twist for 5 breaths.

Drishti: Bhrumadhya Drishti (at your Third Eye).

Contradictions:

• Avoid this pose during pregnancy and menstrual cycle as it lays an intense pressure on the abdominal region or on the uterus.

• People with sciatica should avoid going too deep in Kurmasana. Overstretching of the hamstring could irritate your sciatic nerve.

• Always work within your own set of limits and abilities.

Timing: 5 breaths

Garbha Pindasana (Embryo Pose)

Garbha Pindasana is an advanced yoga posture that requires enough flexibility in the knees, hips, and ankles. The name Garbha Pindasana comes from Sanskrit, ‘Garbha’ meaning womb, ‘Pinda’ meaning embryo, and ‘Asana’ meaning pose or posture.

Benefits:

• Garbha Pindasana dissolves the fat of the lower abdomen.

• Purifies the Manipura Chakra.

• This yoga asana massages the spine, helps build abdominal strength, and works the small muscles in your lower back.

• Wards off diseases of liver and spleen.

• It relaxes the whole spine, especially the muscles of the lumbar spine.

• Helpful for abdominal cramps and strengthens all abdominal muscles.

• It cleans and tones the liver and spleen and strengthens the uterus and rectum.

• It activates the first three chakras—Muladhara, Svadhisthana, and Manipura.

• Garbha Pindasana is very effective in opening the hip joints even further making your lotus more comfortable.

• This asana is believed to help in a spiritual union between one's mind and soul.

• The abdomen remains shapely and slim due to total contraction during the posture.

• The digestive system of the body improves because of the regular practice of this posture It also treats all kinds of stomach illnesses.

• The yoga posture provides exercise to both the upper and the lower body of the performer.

How to Do:

1. Sit in Padmasana.

2. Insert the hands in the space between the thighs and calves, each on its own side.

3. Push the arms forwards till the elbows can be easily bent.

4. Then, with a breath out, lift the thighs off the floor, balance the body on the coccyx (the tailbone) and cover the ears with the fingers.

5. Stay in the pose for 5 breaths with normal breathing. Lower the legs, loosen up the arms from between the legs one by one, straighten the legs, and rest.

6. Change the crossing of the legs and repeat the pose.

Drishti: Nasagre Drishti (at your nose tip).

Contradictions:

• This asana should not be practiced with problems of the hips, knees, or ankles.

• This asana should not be practiced if any abdominal surgery is done recently.

• Always work within your own set of limits and abilities.

Timing: 5 breaths, on each crossing

Kukkutasana (Cock Pose)

Set the foundation for a receptive state of mind with Kukkutasana. Plus, learn how to find stability, balance, and focus in this pose.

Benefits:

• This asana makes the muscles in the arms and the shoulders strong.

• It also helps to make the chest broader.

• The legs are loosened up.

• This asana builds balance and stability and also helps you focus.

• The perineum contracts during this asana, therefore, the muscles are strengthened.

• This asana activates and regulates the Muladhara Chakra.

• It stimulates the digestive system.

• It helps relieve menstrual discomfort and hip pain.

How to Do:

1. To begin this asana, you must sit cross-legged in Padmasana.

2. Fit your arms between the gap of the thigh and calf muscles and let your palms reach the floor through this gap.

3. Spread out your fingers, ensuring they point forward.

4. Push your palms as much as you can. Then inhale while you try to raise your whole body. Your palms must support your body weight. With practice, you will achieve balance.

5. Breathe normally as you remain in the pose for 5 breaths or as long as you are comfortable.

6. Exhale and release the pose. Return to the ground.

Drishti: Towards the nose.

Contradictions:

• This asana is an advanced one. If you have lung and heart problems, an enlarged spleen, or gastric ulcers, avoid doing this asana.

• If you are a novice, you must practice it under the supervision of an experienced yoga trainer.

• Always work within your own set of limits and abilities.

Timing: 5 breaths

Baddha Konasana A B (Bound Angle Pose)

Baddha Konasana is known by many names including Butterfly Pose, Bound Angle, and Cobbler’s Pose. This seated pose stretches the inner hips and groins.

Benefits:

• Strengthens muscles of the spine.

• Relaxes and stretches the muscles of the thighs.

• Relieves fatigue accumulated in the thighs after practicing standing positions and previous sessions Baddha Konasana.

• Increases the flexibility of the joints like ankles, knees, and pelvis.

• Baddha Konasana A loosens the pelvic floor muscles for which it is indicated during pregnancy.

• Stimulates Muladhara and Svadhisthana Chakra.

How to Do:

1. Sit down and bend the legs, bringing the sole of the feet together. Hold the feet as opening a book with the thumbs in the middle of the sole of the feet.

2. Open and lengthen the chest while lowering the knees towards the floor, or interlace the fingers around the feet. Stay here for 5 deep long breaths.

3. Inhale, look at the tip of your nose.

4. Exhale, bend forward. Bring the forehead towards the big toes. Stay here for 5 deep long breaths.

5. Inhale and sit up.

6. Exhale, bend forward. Bring the chest towards the floor. Stay here for 5 deep long breaths.

7. Inhale and sit up.

8. Exhale, release and straight the legs.

Drishti: Nasagre Drishti (at the tip of the nose).

Contradictions:

• Not to be practiced if there is injury at the knees, neck, and hips.

• Not for anyone suffering from severe sciatica.

• For someone suffering from lower back pain, going into a supine position would be a challenge.

• Always work within your own set of limits and abilities.

Timing: 10 breaths, combined

Upavistha Konasana A B (Wide-Angle Seated Forward Bend)

The name Upavistha Konasana originates from Sanskrit where ‘Upavistha’ translates to sitting, ‘Kona’ is angled, and ‘Asana’ means posture. The beauty in yoga is the healing and strengthening benefits you can get with simple postures. Upavistha Konasana is one such posture that is simple-looking but with a lot of health benefits for your mind, body, and soul.

The secret of unlocking the health benefits of this posture is a continuous and correct practice under the guidance of a professional yoga instructor. While in this position, keep your spine relaxed and your feet stretched firmly on the ground or a suitable yoga-mat.

Benefits:

• Upavistha Konasana stretches your hamstrings and groins.

• It activates your core muscles and strengthens the supporting muscles of your spine. This benefits your back muscles and also improves your posture.

• Practicing this asana stimulates your abdominal organs and improves digestion.

• It also helps to reduce stubborn belly fat. In addition to that, it detoxifies your kidneys and prevents kidney-related issues from occurring in the future.

• Upavistha Konasana also helps to relieve sciatica and arthritis.

• If performed correctly, it can regulate your menstrual flow and can also make you feel more at ease during your menstrual cycles.

• It is said that Upavistha Konasana activates the Third Eye (Ajna) Chakra, the Navel/Solar Plexus (Manipura) Chakra, the Sacral (Svadhisthana) Chakra, and the Root (Muladhara) Chakra.

• Our minds are continuously subjected to stress and tension. The Wide-Angle Seated Forward Bend Pose makes it easier for a person to accept themselves.

• It is a great way to relieve all your worries and enter a calm state of mind.

• This asana promotes awareness regarding the mind and soul. Thus, when you practice it, you are introduced to new mental and spiritual possibilities.

• Upavistha Konasana makes use of rhythmic breathing, which helps to increase the blood flow.

• It also supplies an extensive amount of blood to the nervous system and rejuvenates your brain.

• This improves the overall functioning of your body.

How to Do:

Upavistha Konasana A

1. Sit in Dandasana. Spread your legs about 90 to 120 degrees apart.

2. Place your hands on the floor and rotate your thigh in such a way so that the kneecap faces up towards the ceiling.

3. Place your hands on the floor in between your legs, suck your lower abdomen in Uddiyana bandha (Bandhas are listed later in the book after pranayamas), and slowly walk your hands forward, bending from the hips.

4. The moment you find yourself bending from the waist stop there and try to lengthen your spine and move forward only if you can bend from your hip joints (try leading from your chest rather than head).

5. You can also grab your big toes or feet with your hand and gently pull the feet back and transfer that energy to your spine and hips to keep your back straight and bend from the hips.

6. To get deeper into the posture, place your chest and chin on the floor, maintaining a straight back.

7. Stay here for 5 breaths before releasing.

Modifications:

• If you cannot tip your hips, then place a folded blanket under your buttock.

• Beginner can bend their knee slightly, but the kneecap should point up towards the ceiling.

Upavistha Konasana B

Continue after Upavistha Konasana A

1. Inhale and release the grip on the feet, sit upright and raise the hands to shoulder height. Bring the feet to the hands and balance. This is the state of the asana; stay here for five breaths.

2. Exhale, maintaining your grip on the feet, rock forward and land lightly on your calves. Fold forward fully.

3. Inhale and sit upright.

Modifications:

• If stiffness is the problem: spend more time in the previous postures. If you’re in a led class environment, try bending the knees.

• If you’re simply slouching through this pose: wake up! Cultivate the strength of your limbs, bandha, and breath.

Drishti: Bhrumadhya or Ajna Chakra (Third Eye, between the eyebrows).

Contradictions:

• People with herniated disks should consult a doctor before performing this asana.

• This pose is also not suitable for Individuals with back, hips, knees, and hamstring injuries. Therefore, in case of a tear in your groin and hamstring area, it is recommended that you don’t practice the Wide-Angle Seated Forward Bend Pose.

• Upavistha Konasana puts a lot of pressure on your inner thighs and the back of your knees. If you find this pressure to be unbearable, then it is recommended that you give this asana a miss.

• Lastly, if you are pregnant, then practicing this pose is a big NO as it can end up causing problems in the future.

• Always work within your own set of limits and abilities.

Timing: Perform both A and B for 5 breaths each

Supta Konasana (Reclining Angle Pose)

Supta Konasana is an inverted restorative asana that is part of the primary series in Ashtanga Yoga and is considered a variation of Halasana. The name is derived from Sanskrit where ‘Supta’ means sleeping or reclined and ‘Kona’ means angle. Supta Konasana may also be referred to as Reclining Angle Pose in English.

Benefits:

• It is beneficial for all back problems, including sciatica. The rolling motion of the posture help correct subluxations of the vertebrae.

• Calms the mind.

• Relieves stress, anxiety, and depression.

• Stretches and strengthens the spine.

• Stimulates the thyroid gland.

• Massages the abdominal organs.

• Improves digestion.

• In the previous postures the chin is on the floor stretching the front of the neck, in this series we reverse that position counter balancing the neck. These neck positions also benefit the esophagus by cleaning and toning it.

• These asanas aid in the breakdown of body fat and strengthening both the abdominals and back muscles, improving our connection to the bandhas— helping to keep the whole body light, healthy, and strong.

• Supta Konasana is believed to activate the Vishuddhi (Throat) Chakra. This chakra is the center of communication and opening it stimulates authentic expression, faith, and understanding.

How to Do:

1. Start by placing some blankets on the floor, folded neatly. These folded blankets will support your neck and shoulders.

2. Lie on your back, with the knees bent and the feet flat on the floor (you can also place some blankets on the floor, folded neatly. These folded blankets will support your neck and shoulders).

3. Exhale roll the body back being careful of the neck take your legs overhead and spread them wide apart.

4. Lift the hips up and lengthen the trunk of the body. Tighten your knees and thighs.

5. You can use your hands to help you adjust the position of the body, opening the shoulders, and pushing the ribs up, raising your back further.

6. Reach your hand out to hold onto your toes, locking the middle and index fingers around the big toes.

7. Keep the breaths nice and long

8. Hold this position for 5 breaths.

9. To come back to the starting posture, exhale and slowly roll the spine down.

Modifications:

If you have tight hamstrings and/or lower back there are two options in this pose:

• Bend your knees while still holding your toes, this will take the tension off your hamstrings and allow you to straighten your spine.

• Instead of bringing your feet to the floor, slide back so you are legs distance away from the wall and place the souls of your feet flush on the wall at hip level, hold your ankles or shins, push into the wall with your feet to help lengthen your spine.

Drishti: Padayoragram Drishti (towards the big toe).

Contradictions:

• Groin or knee injury: Only perform this pose with blanket supports under the outer thighs (see Modifications & Props).

• Avoid during pregnancy.

• Anyone with high blood pressure should avoid it.

• Always work within your own set of limits and abilities.

Timing: 5 breaths

Supta Padangusthasana A B (Reclined Big Toe Pose)

This asana gives you an incredible stretch, so much that it opens up your legs fully. It is also said to improve both your overall physical and mental health. Many people end up practicing this asana as a stretch without even knowing the name of the asana, but this pose has a lot to offer.

Benefits:

• It gives the thighs, hips, calves, hamstrings, and groin a good stretch.

• The knees become strong.

• The prostate gland is stimulated.

• The digestive organs are stimulated, and therefore, digestion is improved.

• Backaches, sciatica, and menstrual discomfort are eased.

• This asana help cure flat feet, blood pressure, and infertility.

• Besides its physical benefits, Supta Padangusthasana B teaches humility and patience and reduces stress.

• It is also believed to open the Svadhisthana (Spleen or Sacral) Chakra, which is associated with creative and sexual energy.

• By balancing Svadhisthana through the practice of Supta Padangusthasana B, the yogi strengthens emotional stability. This chakra also promotes feelings of pleasure, abundance, joy, and wellness, while combating depression and fear of change.

How to Do:

Supta Padangusthasana A

1. Lie down on your back with your legs stretched out and feet flexed. Press your feet through your heels.

2. Exhale and pull your right knee towards your chest, use two fingers and hook them onto the big toe (or loop a strap around the arch of the right foot if you are a beginner).

3. Now, straighten and stretch your right leg up to the ceiling, such that your arms are straight, and your shoulders are pressing the floor. (or use a yoga strap to ease in the pose as shown in the image.)

4. Keep pushing and extending your left leg, pressing the top of your left thigh down with the left hand. The extension of the right leg must create a comfortable stretch in the back of the leg.

Supta Padangusthasana B

Supta Padangusthasana B is an intermediate supine pose that provides a strong stretch for the inner thighs, groin, and hamstrings.

Continue after Supta Padangusthasana A…

1. Exhale and open the leg to the side, look to the opposite side or open the knee bend to the side while holding the knee. Stay here for 5 deep long breaths.

2. Inhale, bring the leg back to the front.

Repeat both A and B on the other leg.

Drishti: Padayoragram Drishti (at the toes).

Contradictions:

• Avoid doing this asana if you have a headache or diarrhea.

• If you have blood pressure, raise your head and neck using a folded blanket, and then practice the asana.

• Always work within your own set of limits and abilities.

Timing: Perform both A and B for 5 breaths each, on each leg

Ubhaya Padangusthasana (Both Big Toe Pose)

One of the physical benefits of practicing yoga asanas is the development of balance. This is something our four-legged friends don’t have to worry about. But as two-legged, upright-walking humans, balance is a skill that we need to keep cultivating throughout our lives.

Ubhaya Padangusthasana is an asana that requires an excellent sense of balance and works on strengthening and stretching the core body.

Benefits:

• It calms your mind.

• Regulates your reproductive system.

• Stretches and strengthens your legs and arms.

• Improves digestion.

• Massages your abdominal organs.

• Improves blood circulation.

• Stimulates your nervous system.

• This pose strengthens the abdominals, the genital organs, and relieves burning during urination.

• In the subtle body, this pose by balancing on the tailbone releases “stuck energy” from the base of our spine, helping the free flow of Prana move upward.

• In the context of spiritual benefits, Ubhaya Padangusthasana is a powerful asana for meditation purposes and helps to provide a sense of balance, together with an improved energy flow.

• The Muladhara and Svadhisthana Chakras are both linked to this asana.

• This asana also strengthens the abdominal muscles and stretches the hamstrings as well as the spinal cord and shoulders.

How to Do:

1. Lie on your back. Keep your feet together and hands by the side of your hips, head resting on the ground.

2. Exhale and come to Halasana/Plow Pose.

3. Extend your arms and take them behind your head.

4. Hold both your big toes and stretch your legs.

5. Inhale and slowly stretch your legs to point your toes towards the ceiling.

6. Lift your upper body and balance your weight on your sitting bones.

7. Push your head back slightly and focus in between your eyebrows.

8. Stay in this pose for 5 long breaths.

Drishti: Upward Gaze or on your Third Eye.

Contradictions:

• Avoid during pregnancy.

• Avoid during menstruation.

• Anyone suffering from severe spinal or knee injuries should avoid it.

• Always work within your own set of limits and abilities.

Timing: 5 long breaths

Urdhva Mukha Paschimottanasana (Upward-Facing Intense West Stretch)

Urdhva Mukha Paschimottanasana is one of the most important and advanced asanas in the Ashtanga Primary Series Sequence with a lot of benefits.

It’s a combination of Paschimottanasana (Seated Forward Bend) and Ubhaya Padangusthasana (Both Big Toe Pose) which is traditionally known to open the Svadhisthana (Sacral) Chakra.

Benefits:

• Relieving the lower back pain and strengthen the lower back.

• Prevent a hernia.

• Calm the mind and relieves anxiety and stress.

• Tone kidney and abdominal organs.

• Stretch and lengthen the leg muscles.

• Improves blood circulation.

• Reduce belly fat.

• Strengthen hip flexors.

• Improves the digestion system.

• Increase your appetite.

• Opens up the Sacral Chakra, which is associated with intimacy, enjoyment, and creation.

• A healthy Svadhisthana Chakra also ensures self-acceptance and comfort in relationships.

• Invigorate nervous system.

• Increases height for kids.

• This pose strengthens the abdominals and lower back, the esophagus, and the 2nd chakra.

• When our second chakra is purified, activities become light and free and easy, and impediments such as disease do not torture one.

How to Do:

1. Start this asana in a normal sitting Posture (Dandasana) and lay down on your mat.

2. Inhale and raise your arms overhead. Exhale and straighten you’re both legs off the floor.

3. Slowly lift your hips, bring your feet to the hands and grab your toes or soles.

4. Inhale and make sure your back is straight.

5. Exhale, curl in and move forward to maintain your body balance.

6. Inhale as you found your balance—gaze upward (look upward).

7. Exhale and bring your torso as close as possible towards your legs as in Paschimottanasana.

8. Make sure your legs are straight. Use the strength of your limps to balance and try to remain in the final position for 5 breaths.

9. You can either straighten your elbows or bend them.

10. Inhale, slowly release and go back into the starting position.

Drishti: Upward (towards the sky).

Contradictions:

• The asana is not suited for people with the following conditions:

-Lower back injuries (however can be performed with the assistance of a trainer).

-Asthma

-Diarrhea

-Pregnant women should avoid doing this asana under all circumstances.

• Always work within your own set of limits and abilities.

Timing: 5 breaths

Setu Bandhasana (Bridge Pose)

Setu Bandhasana is the last posture of the Ashtanga Yoga Primary Series, and it often falls into the category of the fearful backbends.

While this posture represents a bridge that is supported by the power of the pelvic floor, many practitioners are hesitant about moving deeper into it out of caution against harming the delicate joints of the neck. Some completely avoid practicing this posture simply out of a mental resistance to placing weight on the head while the spine is in an extended position.

But yoga demands that you go to the places that scare you with a courageous heart, and Setu Bandhasana is the perfect place to test your inner resolution.

Benefits:

• Strengthens muscles in the back.

• Relieves the tired back instantly.

• Gives a good stretch to the chest, neck, and spine.

• Calms the subconscious.

• Opens the lungs and eliminates concerns with the thyroid.

• Aims to boost digestion.

• It lengthens the spine and opens the chest.

• Promotes peace of mind and boosts attention.

• Helps with depression (for mild energizing when energy is low).

• Deals with general weakness.

• Helps to relieve symptoms of menopause and menstrual pain.

• Calms the brain and helps to relieve stress and mild depression.

• Stimulates the abdominal organs, lungs, and thyroid gland.

• Rejuvenates tired legs.

• Helps to relieve the symptoms of menopause.

• Reduces anxiety, fatigue, back pain, headaches, and insomnia.

• Therapeutic for asthma, elevated blood pressure, osteoporosis, and sinusitis.

How to Do:

1. Lie on the back. Bend the knees slightly and bring the heels of the feet together.

2. Place the forearms by the side arching the spine so the top of the head touches the floor, or remain with the head on the floor arms by the side palms facing down, or remain on the floor with legs bend and sole of the feet together.

3. Inhale and push up straightening the legs and roll onto the top of the head. Place the hands on the opposite shoulder, or raise only the hips (if you are not that flexible). Stay here for 5 deep long breaths.

4. Exhale and release the pose by lowering the hips first, arms second by your side to support, the neck, finally slowly.

Drishti: Nasagre Drishti (on the tip of the nose).

Contradictions:

• As a lot of pressure is put at the neck, students with a neck injury or someone with spondylitis should avoid this pose.

• Do not move or adjust your neck once you have entered this pose as it may lead to a sprain. If you need to adjust your neck, lie back flat on the ground, and then re-adjust yourself.

• It goes without saying that someone with a weak back can take it easy while practicing this pose, but surely not someone who has an injured back or a sore back. It will bring in more harm.

• A weak knee can be cured with this pose if done carefully, but someone who has undergone a knee replacement or if the stage of osteoporosis is severe should completely avoid this pose unless the guidance of the teacher is accurate and the teacher is well-read.

• Anyone who is medically having a weak stomach or intestine should avoid this pose as the pressure during this pose on the internal organs may not be safe.

• Someone with severe migraine should avoid this, as in this pose the flow of blood in the opposite direction may not suit a migraine patient. As migraine is essentially caused due to a weak digestive system, food not digested well can cause it to flow the opposite direction, bringing in discomfort to the food pipe and thus creating a pressure in the head.

• Women who are pregnant should avoid this as a lot of pressure is put on the lower abdomen and the internal organs, thus making breathing difficult, which can be harmful to the fetus.

• Always work within your own set of limits and abilities.

Timing: 5 breaths

Finishing Sequence

Urdhva Dhanurasana (Upward-Facing Bow Pose)

Wheel Pose (Urdhva Dhanurasana) is a backbend that is characterized as a beginner's backbend, but it still requires building up strength and flexibility to achieve it. It opens the chest, shoulders, and hips in a way that counteracts the typical modern-day sitting posture. Backbends are usually done near the end of a yoga practice. After performing Wheel Pose, it is common to do a mild twist or forward bend.

Benefits:

• It increases energy and heat.

• The position helps to stretch your chest and expand your lungs for ease of breathing and general well-being.

• It helps in toning and strengthening and stretching abdominal muscles.

• Strengthens your shoulders.

• Strengthens your wrists.

• It cancels out negative energy and emotions, therefore, eliminating depression.

• It strengthens your buttocks, and it's a great way to extend your hips.

• Boosts energy levels and enhances mental clarity.

• Strengthens your whole back chain, it activates your back body.

• It’s a heart opener.

• It ignites the chakras.

• It strengthens pituitary glands.

• This asana builds stamina for the practice and removes dullness from our body and mind.

• Sage Patanjali in the Yoga Sutras says, “sa tu dīrgha kāla nairantarya satkārā sevito dṛḍhabhūmiḥ.” This means that practice becomes firmly grounded when well attended to for a long time, without break and with a deep devotion to that which is real.

• The practice of yoga should not be interrupted by our likes and dislikes. One should practice with the right attitude, as mentioned by Sage Patanjali. Therefore, to maintain an interruption-free practice one needs to have stamina and strength in the body and mind.

How to Do:

1. Come to lie on your back.

2. Bend your knees, bringing the soles of your feet onto your mat close to the buttocks. Reach down with your fingertips and make sure that you can just graze your heels. The feet should be parallel and hips' distance apart.

3. Bend your elbows and bring the palms of your hands overhead, placing them underneath your shoulders with the fingertips pointing towards your feet.

4. Inhale and press down into your palms and your feet as you lift your shoulders and hips up off the floor. Do not press all the way up yet.

5. Bring the crown of your head to the mat, making sure not to put too much weight on the neck. Use your hands and feet for leverage. Pause here for a moment as you make sure that your elbows are staying parallel and not splaying out to the sides.

6. Straighten your arms as you lift your head off the floor.

7. Make sure to keep your feet parallel and knees in line with your feet.

8. Reach your chest towards the wall behind you.

9. Straighten your legs. Stay here for 3-5 breaths.

10. To come down, tuck your chin into your chest and lower down slowly.

11. Rest, allowing the knees to knock together.

Drishti: Forward, in direction of the nose.

Contradictions:

• You should not do Wheel Pose if you have had an injury or chronic problem with your knees, wrists, shoulders, neck, or back.

• Don't force your body into the pose before it is flexible enough to do so without straining.

• Bend back only as far as you can naturally. With continued practice, you will gradually build your flexibility to achieve the pose.

• Always work within your own set of limits and abilities.

Timing: 3-5 breaths

Paschimottanasana (Seated Forward Bend)

Paschimottanasana or Seated Forward Bend pumps a fresh volume of blood to your head. This allows the production of additional nutrients and fresh oxygen in the head, which eliminates discomfort immediately. This asana also works on the digestive tract. And if the headache is connected to the stomach, you will instantly feel relief.

Benefits:

• It calms the brain, which relieves stress and mild depression.

• It stretches the spine, the shoulders, and the hamstrings.

• It stimulates the liver, kidney, ovary, and uterus.

• It increases the digestive fire.

• It helps to relieve signs of menopause and menstrual discomfort.

• It relieves headaches and anxiety and decreases exhaustion.

• It is like a therapy for increased blood pressure, infertility, insomnia, and sinusitis.

• Ancient texts state that Paschimottanasana increases appetite, reduces obesity, and cures diseases.

How to Do:

1. Sit back on the floor with the legs spread out in front of you.

2. Keep your back straight with your toes bent towards you.

3. Breathe in as you raise both your arms above your head and stretch out.

4. Breathe out when you lean over and extend your torso over your legs, holding your spine erect.

5. You can rest your head just beyond your knees and your hands on the floor or interlock them at your feet.

6. Breathing in, lift your head slightly and lengthen your spine.

7. Breathing out, bring your navel to your knees.

8. Stay in this spot for 5 breaths.

9. Breathe in and get up while you raise your arms above your head.

10. Breathe out and bring your hands down.

11. Relax and try to feel the sensations in your body and mind.

Drishti: At the nose.

Contradictions:

• If you have an injury to your arms, hips, ankles, or shoulders, avoid this pose. In this pose, don't force yourself. If you're too tight to get a lot of bends, just do what you can with no pain.

• Because this pose compresses the abdomen, it may not be comfortable with a full stomach.

• Always work within your own set of limits and abilities.

Timing: 5 breaths

Salamba Sarvangasana (Shoulder Stand)

Inversions are considered some of the most essential yoga poses. Start getting the benefits of being upside down. Salamba Sarvangasana is a powerful pose to practice for gradually and safely learning inversions. It's an essential yoga asana, one that you'll practice for years to come—even after you've mastered it.

Benefits:

• Calms the brain and helps relieve stress and mild depression.

• Stimulates the thyroid and prostate glands and abdominal organs.

• Stretches the shoulders and neck.

• The pituitary glands together with the hypothalamus are thought to govern and stimulate the hormonal production of the other endocrine glands, and these are also stimulated in the pose.

• Tones the legs and buttocks.

• Improves digestion.

• Helps relieve the symptoms of menopause.

• Reduces fatigue and eases insomnia.

• Therapeutic for asthma, infertility, and sinusitis.

• Cooling, calming, quietens the nervous system.

• Reduces fluid retention in the legs and feet Regulates and normalizes elimination.

• The thyroid and parathyroid are nourished with blood.

• Reduces fatigue and can help you improve your sleep.

• Opens up the shoulders.

• Stimulates the Vishuddhi Chakra (Throat Center).

• Reduces lethargy, mental sluggishness, and it can help those suffering from nasal disturbances and the common cold.

How to Do:

1. Start by lying flat on your back, keeping your legs together and your arms by your side.

2. With one swift movement, lift your legs, buttocks, and back, such that your elbows support your lower body, and you stand high on your shoulders. Use your hands to support your back.

3. As you settle down in the pose, make sure you move your elbows closer to each other. Straighten your spine and legs. Your bodyweight should lie on your shoulders and upper arms. Do not support your body on your neck or head.

4. Firm up your legs and point your toes out. Hold the posture for about 5-10 breaths. Breathe deeply while you do so. If you feel any strain on your neck, release immediately.

5. To release, lower your knees, and bring your hands to the floor. Then lie flat and relax.

Drishti: Forward, at a fixed point.

Contradictions:

• Avoid practicing this asana if you have the following conditions. - Diarrhea

- Headaches - High blood pressure - Menstruation - Neck injury

• If you have mastered this pose, you can continue to practice it until late into your pregnancy. However, you should not begin practicing the Sarvangasana after you have become pregnant.

• Salamba Sarvangasana is considered being an intermediate to advanced pose. Do not perform this pose without sufficient prior experience or unless you have the supervision of an experienced instructor. Some schools of yoga recommend doing Salamba Sirsasana before Salamba Sarvangasana, others vice versa.

• Always work within your own set of limits and abilities.

Timing: 5-10 breaths

Halasana (Plow Pose)

Plow pose in yoga is one of those postures that coils you up and making you appear as twisted as a pretzel. It provides many advantages, like relaxing the spine and soothing the mind, but it is frequently discouraged by practitioners and certain instructors because of the strain it places on the cervical spine and neck.

Plow Pose improves circulation, endurance, and vitality, and therefore prepares the body for relaxing and meditation.

Benefits:

• It massages the internal organs.

• Plow Pose helps you sleep better.

• Enhances the functionality of the spinal nerves by creating a strain on the normally sympathetic nerves of the neck, thereby improving the functionality of the sympathetic nervous system.

• Good for dyspepsia.

• Stimulates the digestive organs.

• Helps with constipation.

• Revitalizes the spleen.

• Promotes the production of insulin.

• Strengthens the pancreas, liver, and kidneys.

• Strengthens the abdominal muscles.

• Assists for back pain.

• Plow pose relieves stress.

• Promotes blood circulation.

• Controls the thyroid gland and thus the energy intake of the body.

• Strengthens the immune system.

How to Do:

1. Lie flat on your back with your arms close to your body, your palms facing up.

2. Inhale and lift your legs while tightening your abdominal muscles. Take the legs to an angle of 90°.

3. Use your hands to support your hips as you raise them off the floor.

4. Now put your legs to an inclination of 180° so that your toes meet the ground behind your head.

5. Keep this posture for 3 breaths to up to 5 breaths and focus on your breathing. Breathe gently and peacefully.

6. To get out of the pose, exhale and put the legs back to their starting position slowly and controlled.

Drishti: Concentrate your gaze on your navel or the tip of your nose.

Contradictions:

• For glaucoma practitioners, an eye disease that damages the optic nerve, inversions such as headstand, shoulder stand, and handstand are generally prohibited. These poses further intensify the already too-intensive strain on the optic nerve.

• If you have the following issues, stop doing this asana:

- Diarrhea

- Menstruation

- Neck injury

• If you have elevated blood pressure and asthma, support your legs with props while you are practicing this.

• If you're breastfeeding, just do this asana if you've been doing it for a long time. Don't start practicing when you get pregnant.

• When you touch your foot to the ground, this asana becomes an advanced yoga posture. That's why you must perform this asana under the supervision of an experienced yoga instructor.

• Always work within your own set of limits and abilities.

Timing: 3-5 breaths

Karnapidasana (Ear Pressure Pose)

Karnapidasana is a rare yoga pose that literally does that, illustrating the principle of Pratyahara. Pratyahara is described as the withdrawal of the senses, meaning shutting out external stimuli so you can turn your attention inward.

Benefits:

• Traditionally, the Ear Pressure Pose stimulates the Vishuddhi, Svadhisthana, and Manipura Chakra. The Vishuddhi purifies the body and psyche, Manipura regulates vitality and energy flow, and Svadhisthana fosters focus and productivity.

• It stimulates the thyroid gland.

• It increases the functioning of abdominal organs

• It extends and strengthens the spine and shoulders.

• It tones your buttocks and thighs while stretching your legs and shoulders.

• Karnapidasana helps in reducing stress and tension. It also helps control hypertension.

• This asana is helpful in the management of menopause symptoms. It is also

effective against infertility, sinusitis, and back pain.

• The practice helps relieve tiredness and lethargy from the body and mind.

• The Karnapidasana is the yoga pose for improving the functions of the digestive tract.

• The Ear Pressure Pose empowers the thyroid gland, helping it to perform its work with efficacy.

• Mold the body into the Karnapidasana for gifting the body the gems of health, vigor, happiness, and strength.

How to Do:

1. Begin in Plow Pose with the shoulders tucked under. Your hands can be flat on the floor or interlaced behind your back.

2. Bend your knees and bring them to the floor on either side of your head.

3. Rest the tops of your feet on the floor.

4. Allow the knees to apply light pressure to the ears, momentarily cutting off

aural distractions.

5. Take at least five breaths before releasing your arms and slowly rolling out of the pose vertebra by vertebra.

Drishti: Focus your gaze on the tip of your nose.

Contradictions:

• As this pose is an inversion, it should be avoided if you have high blood pressure or a heart condition.

• You should also not do it if you are pregnant as it compresses the stomach.

• Avoid it if you have any injury to your neck.

• If you feel any pain, come out of the pose slowly.

• Always work within your own set of limits and abilities.

Timing: 5 breaths

Urdhva Padmasana (Upward Lotus Pose)

Urdhva Padmasana is one of the most important and advance asanas in yoga with lots of health benefits. It is also known as Upward Lotus Pose. The name Urdhva Padmasana actually comes from Sanskrit words, it is a combination of three words, ‘Urdhva’ means inverted or upward, ‘Padma’ means lotus, and ‘Asana’ means pose. This asana is a mix of Sirsasana and Padmasana while doing this you need to perform the two stances in the meantime and that is the reason it is named as Upward Lotus Pose.

Benefits:

• If you want to move further and achieve a state of higher consciousness, then try this pose. Be assured, your mind, body, and spirit equations will improve like anything.

• This posture gives relief from asthma, breathlessness, palpitation, bronchitis, and other throat ailments.

• Regular practice of this asana eradicates common colds and nasal disturbances.

• This pose is recommended for those suffering from menstrual troubles.

• This pose activates the thyroid and parathyroid glands.

• Urdhva Padmasana purifies the anal and urinary channels and causes the anterior section of the spinal column to become firm.

How to Do:

1. To start this asana, get onto the yoga mat and kneel on the yoga mat.

2. While doing this asana, put one folded blanket on the yoga mat for your head safety and support. From that point onward, get into the position of Sirsasana (Classical headstand Pose).

3. Before all else, you may take the help of a wall for your body balance; take your associate or a companion help for keeping you from any fall and for your well-being moreover.

4. Now, tenderly twist your right leg and put it to your left side thigh, and place your left leg to your right side (interlock the two legs as in lotus posture).

5. Subsequent to performing Lotus posture, hold the position alongside endeavor to keep up your balance as much as you can. While doing the last position, take normal breathing.

6. Try to remain in this position as long as you can, try to be in this position for 3-5 breaths.

8. To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body.

9. Initially, when you start this yoga asana, you feel some pain in your legs, shoulders, abdominal, spine, thigh, and arms, but as you practice more, you can do this asana more easily.

Drishti: Focus your gaze at the nose.

Contradictions:

• If you have undergone surgery in a shoulder, hip, knee, or back, then keep away from doing this pose.

• In case of blood pressure or cardiac problems, the Upward Lotus Pose should be ignored.

• Always work within your own set of limits and abilities.

Timing: 3-5 breaths

Pindasana (Embryo Pose)

In this Pindasana fluctuation of the earlier pose, both the angled knee joints are dragged alongside and put on the floor on the same side of the torso. This is the lateral embryo pose in Sarvangasana.

Benefits:

• It provides health, harmony, and peace.

• To destroy the tamasic qualities and the diseases due to them and to enjoy health and happiness, we have to make our spines strong and Pindasana helps in it.

• Pindasana also reduces side fat and makes the body flexible.

• Relaxes the spine, especially the lumbar spine.

• Improves digestive health.

• Relaxes and stabilizes the mind and body.

• Strengthens arms, shoulders, and neck muscles.

• Increases hip and knee flexibility.

• Provides relief from stomach cramps and helps to strengthen abdominal muscles.

How to Do:

1. Firstly, Lie on your back straight. Place your hands on the floor next to your body.

2. Inhale and raise your feet, bring them into the Halasana or plow posture.

3. Support your back with your hands; your elbow should touch the ground.

4. Now inhale and then exhale twice to check if your body posture is stable.

5. Next, bend your legs in Padmasana posture.

6. Wrap your hands around your feet and bring them to your face so that your face and your knees come close to each other.

7. Keep your eyes on your nose or on your naval, whichever helps you maintain the final pose.

8. You can remain in this pose for 3-5 breaths depending on your ability.

10. After that, slowly bring your feet back. Initially, you can do this for a short time (20 seconds is enough), then gradually increase the time.

Drishti: Nasagre Drishti (at the tip of the nose).

Contradictions:

• Do not push yourself into this posture, give your body some time to adjust it.

• People who are affected by back pain, headaches, or high blood pressure should not perform this asana.

• Those who have injuries in knees, shoulders, neck, or hips should not practice Pindasana.

• Always work within your own set of limits and abilities.

Timing: 3-5 breaths

Matsyasana (Fish Pose)

Matsyasana is an important asana that forms a part of Ashtanga Yoga. In this asana the body is folded like a fish, which is why it is also referred to as Fish Pose. In ancient texts, Matsyasana was also labeled as the destroyer of all kinds of diseases. The asana can bring balance to the whole body and restore the strength of the spine, which in turn ensures improved emotional and physical countenance for the practitioner.

It is an effective yoga pose for the chest. Matsyasana can stimulate the spine, thorax, cervical muscles, rib cage as well as lungs, thereby relieving signs of fatigue and anxiety almost instantly.

Benefits:

• Matsyasana helps to relieve respiratory problems by promoting the right method of breathing. The asana also expands bronchial tubes to promote easier breathing. This makes Matsyasana especially beneficial for asthma patients.

• It helps to stretch the upper body which allows for unrestricted airflow, thereby providing additional oxygen into one’s lungs.

• It improves and stabilizes the functioning of the pineal, parathyroid, adrenal, and pituitary glands, thus effectively regulating hormonal functions of the body.

• It stretches the neck and the spine thus removing strain resulting from neck and back pain.

• The asana helps to instigate nutrient absorption.

• When practiced regularly, this asana can bring increased improvement to the skin conditions as well as enhance the throat and facial muscles.

• By stretching the neck and chest areas, Matsyasana helps to release tension in the neck and shoulders.

• It improves metabolism and works great for anyone looking to shed weight.

• It can remove soreness of bones and muscles in the neck and spine, helping to strengthen them.

• The asana can improve flexibility, posture, and digestion, thereby removing problems like constipation.

• It helps to strengthen the muscles of the abdomen.

• By practicing advanced variations of Matsyasana, it is possible to acquire welltoned glutes.

• Matsyasana can destroy all kinds of diseases and is ideal for fatigue, anxiety, and menstrual pain.

• This pose is perfect when you are looking to detoxify and de-stress easily, thus improving health and happiness.

• It is ideal for curing chronic throat problems and bronchitis.

• It helps to activate the thyroid gland and stimulate kidney functioning.

• Matsyasana also balances and stimulates the Vishuddhi Chakra.

• Provides relief from respiratory disorders by encouraging deep breathing

• Tones the parathyroid, pituitary, and pineal glands.

How to Do:

1. Lie flat on your back, making sure your legs are together, and your hands are placed comfortably beside your body.

2. Cross your legs such that your feet cross each other at your middle, and your thighs and knees are placed flat on the floor.

3. Hold the toes with your hands and bring the elbows closer to each other, placing them close to your waist.

4. Breathe in and lift your chest up such that your head is also lifted, and your crown touches the floor.

5. Make sure the weight of your body is on your elbows and not on your head. As your chest is lifted, lightly pressurize your shoulder blades.

6. Hold the position only until you are comfortable. Breathe normally.

7. Exhale and release the position, lifting your head first, and then dropping your chest to the ground. Untangle your legs and relax.

Drishti: Naitrayohmadya Drishti (at your Third Eye).

Contradictions:

• Avoid this posture if you have high or low blood pressure.

• Migraine and insomnia patients should also refrain from doing the Fish Pose.

• Those who have had serious lower-back or neck injuries are strongly

recommended not to practice this pose.

• Always work within your own set of limits and abilities.

Timing: 3-5 breaths

Uttana Padasana (Raised Legs Pose)

‘Uttana’ means upwards or raising, ‘Pada’ means feet–both put together it means, posture practiced by raising the feet. This asana is a combination of stretching the legs, arms, and the back. Practiced by lying back flat on the ground, half of the body should be turned as an arch. The final position opens the chest, contacts the abdomen, and stretches arms and legs at the same time. For beginners, it is better to start with raising legs one by one.

Benefits:

• It enhances the lung capacity and breathing efficiency.

• Tones the cardiorespiratory systems.

• Improves the functional capacity of the digestive organs.

• The stretch on the intestines relieves the problems of constipation due to the stimulation of peristaltic activity.

• The musculoskeletal health is restored with this pose, particularly the whole spine and the neck region is toned along with the spinal nerves.

• Prevents the possibility of the drooping or frozen shoulders

• One of the best practices for good postural health as it overcomes the imbalances in body postures through the mechanism of tractions.

• Helps to maintain the health of the reproductive system both for male and female.

• As part of spiritual practice, this asana is thought to encourage peace and ease feelings of irritation.

• It is also believed to open up the Throat or Visuddha Chakra as the neck is lengthened in the fullest expression of the pose.

• The stimulation of the throat center improves the function of thyroid glands for healthy body metabolism.

• As blood flow is increased to the heart and neck, it is thought to encourage love and self-assurance.

• Besides opening the Vishuddhi Chakra, this asana is also thought to open the Solar Plexus (Manipura) and the Root (Muladhara) Chakras.

• The Manipura Chakra is often associated with energy, willpower, and accomplishment, while the Muladhara Chakra is believed to govern instinct, courage, and survival as it awakens the Kundalini Shakti.

How to Do:

1. Begin in Fish Pose.

2. Lift your chest up.

3. Engage your core and lift your legs and arms with an inhale. Bring them to a 45-degree angle from the floor.

4. Keep your fingertips pointed and straighten your arms.

5. Hold the pose and take 3-5 normal breaths.

6. Lower your arms and legs with an exhale. Lift your head an inch off the floor, then release all the way down.

Drishti: At your Third Eye.

Contradictions:

• This posture is not recommended for people with:

-Serious neck injuries and chronic pain and stiffness.

-Hypertension and cardiovascular diseases.

-Pregnant women.

• Always work within your own set of limits and abilities.

Timing: 3-5 breaths

Sirsasana (Headstand)

Headstand is pointed to as the ‘King of Asanas’ because of its significant benefits to the body and mind. When you do a headstand, not only does the body invert but also the blood pressure. Pressure changes in the head, neck, shoulders, veins, arteries, lungs, and legs. This change in blood pressure causes the body to adapt to keep equilibrium in the various processes of the body. The upper limb muscles and tissues are often strained and stimulated.

Headstand raises the overall prana, but it also converts sexual energy into spiritual energy, known as 'Ojas.' Increased Ojas will enhance the spiritual practices, such as meditation. Headstand also provides a whole different way to look at the universe by flipping you upside down.

Benefits:

• Enhances the activity of the pineal, hypothalamus, and pituitary glands. This aims to enhance the functioning and coordination of all endocrine glands.

• Enhances the capacity of the body to sustain homeostasis by activating the nervous system.

• Delivers conditioning to the head, eyes, and ears because of elevated blood pressure.

• Enhanced memory and concentration.

• Reduction of emotional stress, depression, and anxiety.

• Improves the activity of the central nervous system.

• Enhances the body's capacity to monitor blood pressure by activating so-called baroreceptors.

• Provides rest to the heart by reversing the blood pressure.

• Strengthens body posture and triggers the core.

• Improves memory.

• Trains body and mind for meditation.

• Improves self-control and sexual sublimation.

• Is extremely effective when practiced while chanting the mantra and regulating the breathing.

• Brightens psychic faculties.

• Support us to gain a new perspective.

• Reinforcing the muscles of the spine, shoulders, and arms.

• Enhances blood and lymph supply in the body.

• Improves digestion and elimination.

How to Do:

1. Sit down on your knees and raise your elbows to measure the optimal distance. Then drop your arms to the ground under your shoulders.

2. Keep your elbows there, bring your hands together and interlock your fingers such that your arms form a triangle. Don't let your elbows open.

3. Place your head on the ground with the back of your head in your cupped hands.

4. Curl your toes, straighten your knees, your hips to the sky.

5. Begin heading to your shoulders.

6. Bring the right knee to the chest and add the other knee. That'll make your back straight.

7. As you inhale, push your legs to the sky. Bring your focus to a steady point, ideally at eye level. Take easy relaxing breaths and keep the pose as long as possible.

Drishti: Forward, at a fixed point.

Contradictions:

• Infants under the age of 7 years are not allowed to do this as their skull is newly fused and could also be soft and susceptible to injury.

• Pregnant women should avoid it as it could be dangerous if they slip out of their pose.

• If you have glaucoma, avoid it as it can raise the pressure in your eyes.

• If you have an acute headache or serious migraine, the headstand should be avoided.

• Persons with shoulder and neck injuries should also avoid it until the damage is

healed.

• People with hypertension should avoid headstands and all inversions.

• People with serious heart problems should avoid it.

• People suffering from osteoporosis should also avoid headstands.

• Always work within your own set of limits and abilities.

Timing: 3-5 breaths

Baddha Padmasana (Locked Lotus Pose)

Baddha Padmasana is one of the most important asanas in yoga with lots of health benefits. It is also known as The Locked Lotus Pose. The name Baddha Padmasana comes from Sanskrit words, where ‘Baddha’ means Locked, ‘Padma’ means Lotus, and ‘Asana’ means Pose. So, combine all the words, it's pronounced as The Locked Lotus Pose. This pose is the advanced level of Padmasana. To do this asana, first you have to master Padmasana.

Benefits:

• It opens the heart, increases vitality and energy, and offers several other benefits to the body and mind.

• Baddha Padmasana helps to achieve physical and mental stability. The mind calms down and the practitioner experiences peace.

• This pose creates a certain flow of Pranic currents towards the brain that calms down the mind making it fit for introversion and higher practices of meditation.

• Baddha Padmasana gives a lot of flexibility to the arms and the legs.

• Baddha Padmasana binds the body into a symbol of infinity.

• In Kundalini yoga, this asana helps awaken kundalini energy, destroy karmic obstacles, and clear the pathways for energy to flow.

• It is a powerful, restorative posture that can help the practitioner rest in a state of stillness and awakened consciousness (Samadhi).

How to Do:

1. Begin by sitting on a mat. Bring your left foot over the right thigh and right over left. This is a simple Padmasana.

2. Exhale, swing your right arm behind the back, bring it near to the left hip, and catch the right big toe. Hold the position and inhale.

3. Similarly, with an exhalation, swing your left arm back from the shoulders and go closer to the right hip with your hand. Catch the left big toe and inhale.

4. Align your back and head. Eyes can be closed or remain partially open to gaze at the nose tip (Nasikagra Drishti).

5. Now, breathe normally and maintain the posture.

Drishti: At your nose.

Contradictions:

• This asana requires a high level of endurance, so it is good to start the practice after mastering the classical yoga pose.

• Pregnant and menstruating women should avoid the practice of the pose.

• If you have a recent knee injury or surgery, stay clear of the practice.

• People with extreme back and shoulder pain should not practice the pose.

• In case of a shoulder injury or surgery, sprain in your feet, and severe back issue, refrain from the practice.

• Always work within your own set of limits and abilities.

Timing: 5 breaths

Yoga Mudra (Psychic Union Pose)

Yoga Mudra represents the symbol of Yoga. It recreates the human form in its role of being a part of the Divine. It brings about humility in the presence of achievement; grace and modesty within greatness. It is the emblem of great understanding and wisdom which knows the frailty of human nature and also its boundless potential.

Benefits:

• Stretches the posterior muscles of the trunk and the neck.

• Improves muscle tone and venous circulation of the spinal column.

• Favorable effects on the viscera due to deep intra-abdominal compression.

• Lateral stretch stimulates vital areas of the colon.

• Acceleration of the venous flow from the sex organs has a favorable effect.

• The compression of the diaphragm and the abdominal walls provide massage to the abdominal contents useful in gastric conditions.

• Ascending and descending colon get good pressure, thereby easing constipation.

• Helps prevent sagging of uterus and postnatal laxities.

• Lumbar pain is alleviated.

• Overall, it improves the health of the abdomen and pelvic organs due to good blood circulation and drainage.

How to Do:

1. Sit in Padmasana, the lotus pose. You may use a little padding or cushion under the buttocks if needed to make it more comfortable.

2. Close your eyes and breathe normally.

3. Bring the hands behind the back and hold the left wrist with the right hand.

4. Slowly bend forward and try to touch the floor in front of you with the forehead or the nose. Breathe out while bending forward. If you cannot touch the floor, go as far as it is comfortable without any strain.

5. In the final position, relax the whole body, especially the shoulders and the back.

6. In this position, you may breathe deeply and slowly. Try to maintain the position for 5 breaths.

7. Slowly return to the starting position. Inhale while returning to the staring pose.

8. If you are not able to maintain the final position for long then, you may do the process few times.

Drishti: At your Third Eye.

Contradictions:

• Avoid this asana in high blood pressure or dizziness.

• Always work within your own set of limits and abilities.

Timing: 5 breaths

Utpluthih/Tulasana (Scale Pose)

This asana gets its name from Tola (meaning scale) because it resembles the scale or the balance. In English, it is called the Scale Pose or the Balance Pose. It is also known as the Elevated Lotus Pose or the Lifted Yoga Pose. It develops the bones and muscles in the body.

It is an arm balance that strengthens the wrists, arms, shoulders, hips, back, and abdomen. In addition, it stretches the arms, thighs, hamstrings, and outer hips. True to its name and resemblance to the scales, this pose creates a sense of balance in the mind and body. As a result, it also helps relieve stress and anxiety.

Benefits:

• Tolasana creates and encourages deep flexibility in the hip flexors, ankles, and wrists.

• The pose strengthens the wrists, arms, shoulders, chest, hips, and legs.

• The pose is also highly focused on all areas of the abdominal muscles, including the obliques, which line the sides of the waist.

• Activating the abdominal muscles in such a deep way creates an internal stimulation for digestion.

• Because of the physical challenge in this pose, it is necessary to have mental strength and endurance, developed through a regular meditation practice. Tolasana shows the balance between effort and ease, strength, and flexibility,

striving and being in the moment.

• Tolasana helps to sharpen your mind, and improve concentration as well as body awareness.

• The pose can also improve the production of beneficial hormones in the body, both during the pose and after it is released.

• Studies show that regular yoga practice can increase levels of serotonin in the body. Serotonin is the “feel good” hormone.

How to Do:

1 Take the legs into the lotus pose. If this is not possible, have them crossed in Sukhasana (easy cross leg pose), it will require much more abdominal strength to lift if the legs are not in full lots.

2. Lengthen the spine and open the shoulders by rolling them back.

3. Place the hands on the floor on either side of the hips.

4. Inhale fully, and on the exhale press the hands into the floor, engage the abdominal muscles and lift the legs and buttocks up.

5. Start with 1-3 breaths and gradually increase this with practice.

6. On the exhale, slowly lower down to the floor, and unfold your legs.

Drishti: Bhrumadhya Drishti (on your Third Eye).

Contradictions:

• You must avoid this asana if you have a wrist or a shoulder injury.

• You must also avoid this asana if you have ankle or knee injuries.

• Steer clear of this asana if you have tight thighs or hips.

• Always work within your own set of limits and abilities.

Timing: 3-5 breaths

Savasana (Corpse Pose)

A good yoga workout always ends in Savasana. The Savasana or the Corpse Pose is the ultimate climax to a great yoga session. It induces a deep state of rest in the body. The body almost drifts into a meditative trance and becomes rejuvenated. The rejuvenation also banishes migraines.

It's a wonderful opportunity to turn energies inward and rebuild and revitalize the hard-working mind and body. Expanding on the mental benefits, Savasana offers a chance to discover the fifth limb in yoga: Pratyahara. Quite simplistic, Pratyahara is withdrawing from the senses and gaining control over external influences.

However, the art of Pratyahara is very complex, leading to the fact that Savasana is one of the most challenging poses to master.

Lie here for up to 5-10 minutes, based on how much energy you've got. It lets you calm your entire body and mind before you get back to life.

Benefits:

• It brings your focus on breathing.

• It maximizes the release of stress by relaxing down the entire body.

• It calms your heart's rhythm and reduces the blood pressure.

• It reduces exhaustion and headaches.

• It relaxes the mind, reduces insomnia, and improves sleep.

• It relieves jet lag.

• It improves the absorption of nutrients.

• It improves blood pressure, brain waves, and respiratory rate.

• It strengthens the immune response.

• It optimizes the circulation of newly oxygenated blood through the body.

• It relaxes and focuses your mind.

• It brings the body to a normal state of balance, like blood pressure, heart rate, and brain waves.

• Helps you achieve complete relaxation of the physical body.

• Results in a calmer, positive mind.

• Improves focus and concentration.

• Reduced blood pressure.

• Raises awareness of the “Inner You.”

• Helps you let go of the ego and attachment to material things.

• Establishes a connection with the spiritual source.

How to Do:

1. Lie back on the floor and rest your legs apart.

2. Relax your arms by softly allowing them to fall to both sides with the palms facing up.

3. Close your eyes now.

4. Ensure that the fingertips and toes are relaxed to eliminate any limitations on the throat.

5. Pull the shoulders down and flat against the floor.

6. Choose a spot on the floor where the body is at ease.

7. Breathe gradually and intensely, enabling the body to eliminate more tension with each exhalation.

8. Focus on breathing, especially if your mind is wandering around.

Drishti: Nasagre Drishti (tip of the nose).

Contradictions:

• Savasana is appropriate for all yoga students, but still, if you're uncomfortable lying on your back, try a sponsored variation of the pose.

• Women who are pregnant should keep their head and chest raised by resting on a bolster or a cushion.

Timing: 5-10 minutes

Ashtanga Pranayamas

1. Ujjayi Breath (Cobra Breathing)

Ujjayi breathing is the backbone of Ashtanga Yoga. It is helpful in both energizing and calming the body throughout the yoga session.

It is a pranayama that comprises inhaling through the nose, closing the mouth and keeping the inhalation, and then exhaling through the nose. Both inhalation and exhalation create a sound due to a mild contraction of the back of the throat, both deep and long and regulated. It's definitely the pranayama that is taught the most, since it's very simple to perform, and it's effective.

Benefits:

• Raises the volume of oxygen in the blood.

• Builds internal heat in the body.

• Relieves tension.

• Promotes the free movement of Prana.

• Regulates blood pressure.

• Allows sustaining a flow while practicing.

• Builds up energy.

• Detoxifies the body and mind.

• Promotes sensations of presence, self-awareness, and meditation.

How to Do:

1. Sit in Easy Pose (Cross-Legged).

2. Mudra: In Jnana Mudra, rest your palms on your knees with your thumb and index fingers touching, and other fingers extended. This generates a circuit that guides the prana to the brain.

3. Seal your lips and start breathing in and out of your nose.

4. Inhale through the nose, which is somewhat deeper than normal. Slowly exhale from your nose while constricting the muscles in the back of your throat.

5. If you have trouble getting the correct sound for your breath, try this:

• Attempt to exhale the "HAAAH" sound with your mouth open—it's close to the tone you make when you're attempting to fog up a mirror. Get familiar with the sound so you can get the hang of the practice.

• Close your mouth and try a similar sound, hearing the outflow of air through your nasal passages. Once you've mastered this on the outflow, use the same for in-flow breath, softly constricting the back of your throat as you inhale.

6. If you perform this properly, you will sound like waves in the ocean—the inhales can be related to the sound the ocean creates when the water collects to form the wave, the exhales can be compared to the sound of waves falling to the shore.

Drishti: Fix your gaze at the Third Eye Chakra (Between the brows). It should help get your consciousness inward.

Contradictions:

• When you do Ujjayi Pranayama, be cautious not to tighten your throat.

• Do not try any breathing exercise for the first time without the supervision of an experienced instructor if you have a respiratory problem such as asthma or emphysema.

• Stop the activity if you feel faint or dizzy.

Timing: Keep doing that for as many breaths as you need to get to your core and settle. (At least 2 minutes.)

2. Kumbhaka Pranayama

Kumbhaka pranayama is one of the traditional pranayama's breathing exercises of Hatha and Ashtanga Yoga. Kumbhaka (kuhm-BAH-kah) is a Sanskrit word that means pot. This is not just any pot but the human torso as seen as a pot with two interiors (one at the throat and the other at the base of the pelvis).

Kumbhaka is practiced at first in a 1-1-2 ratio, so whatever you're inhaling is for —you hold your breath for the same amount and exhale is the double amount. When you become comfortable in stage two the ratio becomes 1-2-2, then 1-3-2, and final step 1-4-2—so if your inhale is for 10 you hold for 40 and exhale for 20.

Benefits:

• This pranayama is believed to strengthen the diaphragm as you hold your breath deeply and hold your breath.

• It is also very good at increasing lung capacity due to the deep inhalation.

• Kumbhaka pranayama cleanses the respiratory system. It cleanses the residual air or dead space air and alveolar air.

• It activates the respiratory center in the brain. This is due to the increase in carbon dioxide during retention, which triggers the brain for better oxygen retention and interchange.

• Increases oxygen retention and the amount of oxygen in the blood. This, in turn, improves health and enhances concentration. When your body is yearning to take a breath when in retention, your body focuses on that which improves the concentration.

• This pranayama relieves the body and the mind of stress and anxiety. It clears thoughts and enhances memory.

• It reduces strain on the circulatory system of the body.

• It is very ideal as pre-meditation pranayama. It settles the body and the mind, grounding it and preparing it for meditation.

• It can relieve complications such as blockage, acidity, gastric problems, allergies, asthma, constipation, and problems with reproductive organs.

How to Do:

Start in a comfortable seated position. Allow the spine to be upright and the shoulders to be directly over the hips.

Mudra: In Jnana Mudra, rest your palms on your knees with your thumb and index fingers touching, and other fingers extended. This generates a circuit that guides the Prana to the brain.

The basic pranayama technique comprises of the following parts:

• ‘Puraka’ means controlled inhalation.

• ‘Antah’ means retention of breath.

• ‘Rechaka’ means controlled exhalation.

• ‘Bahya’ means retention of breath after complete exhalation.

1. Puraka (Inhalation)

Sit comfortably. Close your eyes and take a deep and slow breath. Watch fresh oxygen entering your system. Do not expand your abdomen but fill your lungs with oxygen. Feel it move up and expand the lungs!

2. Antah Kumbhaka (Internal Retention of Breath)

Hold the breath for few seconds and watch the condition of the internal body, mind, and nerves. With practice, you would be soon able to master the Antah Kumbhaka for the same time that you were practicing the Puraka. Keep a firm grip on the abdomen and diaphragm so that they are neither tensed nor tired. Keep your internal organs relaxed.

3. Rechaka (Exhalation)

After Antah Kumbhaka, gradually and slowly breathe out and relax. Let all the organs, eyebrows, skull, face muscles, shoulders relax in Rechaka. Rechaka is complete relaxation.

4. Bahya Kumbhaka (Retention of breath after complete exhalation)

After complete exhalation, allow your lungs and abdominal muscles to relax and do not inhale immediately. When some time has elapsed, you may begin with gradual, slow inhalation Puraka and repeating all the steps above.

Bahya Kumbhaka is most effective during tense moments and when you are perturbed. It can be performed throughout the day and will help you remain centered, calm, and more focused on your work. With immense sources of distractions, media, digital devices, news, music, turmoil in office, or home place, the regular practice of Bahya Kumbhaka will improve your concentration and help you be more efficient.

Inhale and exhale for a count of 10 each. Repeat several times. Then inhale for a count of 10, hold the breath for a count of 10, and exhale slowly for a count of 10. Repeat 3-5 times and then come back to a moderately paced breath.

Bring the awareness into the body and feel the movements of the breath within the body expanding and contracting.

Contradictions:

• Kumbhaka has to be practiced in a relaxed state of mind to revitalize the nervous system.

• Don't hold your breath by force, don't go beyond your capacity.

• Don't practice Antara Kumbhaka before mastering Puraka (inhale) and Rechaka (exhale), start with Ujjayi or other technique.

• Don't practice Bahya Kumbhaka before mastering Antara Kumbhaka.

• Always practice sitting or lying down, never standing.

• Practice this pranayama on an empty stomach.

Timing: 5-10 minutes

3. Nadi Shodhana (Alternate Nostril Breathing)

'Nadi' means a subtle energy channel and 'Shodhan' means cleaning, purification. Nadis are subtle energy pathways in the human body that can be blocked because of a variety of reasons. Alternative Nostril Breathing produces a calm, harmonious sensation that combines the left and right hemispheres of the brain.

It is a relaxation practice that helps clear these blocked energy pathways and soothes the mind. The technique is also known as Anulom Vilom Pranayama.

Benefits:

• Nadi Shodhan Pranayama makes the mind calm and allows it to enter a meditative state.

• Practicing it for only a few minutes a day helps keep the mind relaxed, content, and quiet.

• It helps to relieve chronic anxiety and exhaustion.

• Excellent relaxation technique to relax the mind and center it.

• Our mind tends to regret or glorify the past and gets anxious about the future. Nadi Shodhan Pranayama helps bring the mind back to the present moment.

• Works therapeutically for the bulk of circulatory and respiratory disorders.

• Releases chronic tension in the body and mind rapidly and helps to calm.

• Helps to align the left and right hemispheres of the brain, which correspond to the cognitive and emotional dimensions of our personality.

• Helps to purify and align the Nadis—the subtle energy pathways, providing a steady flow of Prana into the body.

• Maintains the temperature of the body.

How to Do:

1. Sit back with a straight spine. You could be in an Easy Pose or on a chair, anywhere you can keep your spine straight and relaxed. Your left hand will be in Gyan Mudra on your left knee.

2. Mudra and Breath: Use the thumb and index fingers of the right hand to make a "U" of the two fingers, use the thumb to close the right nostril and the index finger to close the left one.

3. Close your eyes and focus on your Third Eye. Breathe calmly, heavy, and full as you perform the following sequence:

4. Inhale through the left nostril, closing the right nostril with the right thumb.

5. Exhale through your right nostril, closing your left nostril with the right index finger or ring finger.

6. Inhale through your right nostril, closing your left nostril with the right index finger or ring finger.

7. Exhale through your left nostril, closing your right nostril with your thumb.

8. To End: Inhale deeply, hold your breath for a few seconds, lower your hand, and exhale.

Drishti: Focus on your Third Eye.

Contradictions:

• This practice is better avoided for those suffering from hypertension.

• Not to be performed in the full stomach, since this may contribute to digestive issues that further put a strain on internal organs such as the stomach.

• It is best to take the advice of a yoga practitioner if suffering from migraines. A wrong practice could aggravate the problems.

Timing: 3-5 minutes

4. Sheetali Breath (Cooling Breath)

Sheetali Pranayama, also known as Cooling Breath, is a breathing activity that cools the body, mind, and emotions rapidly. Sheetali derives from the Sanskrit root ‘Sheet,’ which means frigid or cold. Sheetali translates literally as 'still, enthusiastic, and calming.'

In this pranayama, the inhalation is done through the tongue—like a tube— through doing Kumbhaka and then by exhaling the air through the nostrils. This pranayama was intended to lower body temperature. It can also be practiced when conducting Jalandhara and Mula Bandhas during retention.

Benefits:

• Balances excess Pitta.

• Cools the body and reduces unnecessary heat.

• Strengthens the digestive fire and encourages optimal digestion.

• Mitigates hyperacidity of the digestive tract.

• Relieves inflammatory skin disorders.

• Helps to calm the inflammation of the entire body.

• Calms and soothes the mind, promoting peace of mind.

• Enhances the movement of prana across the body.

• Promotes a feeling of satisfaction.

• Fights fever.

• Relieves colicky pain.

• Enhances immunity.

• Relieves excess hunger.

• Triggers excess thirst.

• Decreases blood pressure.

How to Do:

1. Choose a cool, peaceful place where you will not be bothered. Prepare a steady, relaxed seat: balance the weight between the sitz bones, lengthen the back, and close the eyes. Rest your hands on your knees, palms facing up, which keeps them calm in practice.

2. Mudra: In Jnana Mudra, put your hands on your knees. Close your eyes and curl up your tongue to form it like a tube.

3. Start with a body scan. Specifically, analyze which Pitta qualities are present in your body-mind (for example, excess heat, sharpness, oiliness, irritation, or intensity).

4. Practice Sheetali by inhaling through the curled tongue and exhaling through the nose. At each exhalation, gently tap the tip of the tongue on the roof of the mouth, welcoming the cold tip of the tongue to transfer coolness to the upper palate. Swallow now and then if your throat seems dry, repeat the cycle for 1-5 minutes—until you feel refreshed.

5. If you cannot curl your tongue, perform a variant known as Sitkari pranayama (Inhale through your teeth, with your lips parted and your tongue floating right behind your teeth).

6. Pause and notice the effects of the activity, noting any parts of the body-mind that feel cleaned, ventilated, refreshed, or cooled.

7. Finish with a few minutes of silent meditation to indulge in the sensations of spaciousness.

Drishti: Focus your Drishti at the tip of your nose.

Contradictions:

• Sheetali and Sheetkari are contraindicated for people with low blood pressure, respiratory conditions (such as asthma, bronchitis, or excessive mucus), and those with severe constipation.

• Many with heart disease should practice without retention of the breath.

• Since this practice requires inhalation from the mouth (which may not have the filtration potential of the nasal passages), it cannot be done if there is serious environmental pollution.

Timing: 3-5 minutes

5. Kapalabhati/Agni Pran (Breath of Fire)

Breath of Fire is a cleansing pranayama rooted in yoga. This pranayama practice helps remove toxins in the body and also brings a surge of energy—perfect for practicing at the beginning of the yoga practice!

Also known as Kapalabhati (or Skull Luster, because of the tingling feeling in your head after practicing), it can make you feel strange, confused, and spacey the first few times you try it, but it's worth the patience to practice!

It's great for people struggling to construct their inner core resilience, those with chronic pain, students wanting to reinvigorate their minds, and those with anxiety or depression.

Benefits:

• Releases contaminants and respiratory deposits, mucous linings, blood vessels, and other cells.

• Improves lung capacity and increases vital strength.

• Strengthens the nervous system to endure tension.

• It restores the equilibrium between sympathetic and parasympathetic nervous systems.

• Reinforces the Navel Chakra.

• Increases physical stamina and trains you to work efficiently.

• Adjusts the subtle psycho-electromagnetic field of the aura so that the blood is energized.

• Reduces addictive urges for narcotics, alcohol, smoking, and unhealthy food.

• Increases the supply of oxygen to the brain, promoting a concentrated, informed, and rational state of mind.

• It strengthens the immune system and can help combat certain diseases.

• Promotes synchronization of the biorhythms of the body’s systems.

How to Do:

1. Sit straight and bring your hands in the Praying Posture.

2. Close 9/10ths of the eyelids. Roll up your eyes and focus on the Brow Point/Third Eye.

3. Mudra: Put your hands on your knees in Jnana Mudra, palms up.

4. Perform the Breath of Fire for I-3 minutes.

5. Then inhale and hold for 10 seconds, then exhale.

6. Watch the normal rhythm of breath and the steady flow of inner and outer stimuli.

7. Repeat the sequence a few times.

Drishti: Madhya Drishti–focus on the Third Eye.

Contradictions:

• Avoid Long Deep Breathing while pregnant and menstruating.

• If you feel dizzy while practicing Breath of Fire, you can pause and restart normal breathing.

• If you face vertigo symptoms, you should be careful to practice this breathing

technique.

• Be mindful of your health conditions as you are practicing Breath of Fire. Although unlikely, it could exacerbate certain health conditions, such as hypertension, cardiac disease or stroke, or seizure disorders. Please note that it can also aid.

• Use caution if you have gastric problems due to acid or heat, such as ulcers.

Timing: 5-10 minutes

6. Bhastrika Pranayama (Bellows Breath)

Bhastrika Pranayama, also known as Bellows Breath, is a warming breathing practice that mimics fanning a fire with a constant flow of air. Bhastrika is a Sanskrit term meaning "bellows," which explains the successful filling and emptying of the abdomen and lungs during this practice. Bhastrika pranayama activates the inner fire of mind and body, promoting proper digestion at all times.

Bhastrika pranayama is identical to Vatakrama Kapalabhati, but in Bhastrika both inhalation and exhalation are equal. It helps to fix any imbalances in the three Doshas—Vata, Pitta, and Kapha. It is balancing for Kapha and Vata but should be practiced in moderation (and more gently) if Pitta is aggravated.

Benefits:

• It's fantastic for brain oxygenation.

• It benefits the nervous system and the motor system.

• It's perfect to energize the mind and body.

• Great for those suffering from depression and anxiety.

• Helps in treating fibrosis.

• Good for lungs and people suffering from repetitive cough, flu, respiratory infections, allergies, or breathlessness.

• Helps to improve immunity.

• Checks sleep apnea, too.

How to Do:

1. Sit in Vajrasana or Sukhasana (cross-legged position).

(Pranayama will be more effective in Vajrasana when the spine is erect and the diaphragm movement is better.)

2. Mudra: Bring your hands to Jnana Mudra.

3. Inhale deeply, lift your hands and open your fists.

4. Exhale slightly, lower your arms down next to your shoulders and close your fists.

5. Keep going for 20 breaths.

6. Relax with your palms on your thighs.

7. Take a couple of normal breaths.

8. Keep going for two more rounds.

Drishti: Internal gaze, observe the sensations in your body in the present moment.

Contradictions:

• Make sure you do it on an empty stomach.

• Breastfeeding women should avoid this.

• Do this at your own pace. If you feel dizzy, extend the length of the break.

• If you suffer from hypertension and panic disorders, do it under the supervision of a teacher.

Timing: 3-5 minutes

7. Bhramari Breath (Humming Bee Breath)

Bhramari Pranayama or Bumblebee Breath is a relaxing pranayama that can be practiced anywhere. Bhramari is derived from the Sanskrit word ‘Bee.’ This breathing method is named after the type of black Indian bee due to the bee-like buzzing sound created during the exhalation, others may say the sound of a hummingbird. This practice of breathing will relieve stress, agitation, and anger. It will even help to relax the mind and body before sleeping.

Benefits:

• Immediate release from tension, frustration, and anxiety. It is a very powerful breathing method for people suffering from hypertension since it soothes the anxious mind.

• Provides relief whether you feel hot or have a mild headache.

• Aims to reduce migraines.

• Helps in enhancing attention and memory.

• Builds confidence.

• Helps in the lowering of blood pressure.

• Aims to relax the mind to prepare for meditation.

How to Do:

1. Sit straight in a quiet, well-ventilated corner with your eyes closed. Keep a soft smile on your face.

2. Observe the sensations of the body and the quietness within.

3. Mudra: Shanmukhi Mudra (close your eyes and cover your ears with your thumbs, your eyes with your index fingers, and your nose with your middle fingers. Press your upper lip slightly over your lower lip with your ring and little fingers).

4. Take a deep breath and press the cartilage softly as you breathe out. You should keep the cartilage squeezed or press it in and out with the fingers while making a loud humming sound like a bee.

5. You may produce a low-pitched sound, too, but it's a smart choice to make a high-pitched sound for better results.

6. Breathe in again and follow the same pattern 3-4 times.

Drishti: Focus on the Third Eye Chakra, between the eyebrows.

Contradiction:

• None. Anybody from an infant to an aged individual can perform this pranayama. The only condition is that this pranayama should be performed on an empty stomach.

Timing: 3-5 minutes

Bandhas

Locks or Bandhas create an internal pose that encourages Kundalini's activation and flow. The subtle movements in the muscles stabilize the body so that the energy in the spine can flow upwards, not downwards. Lock refers to the action performed by locks before a dam to inhibit the discharge of water or, in this case, energy in a backward or downward direction.

The word locks should not be viewed as a constrictive power. The idea is not to block the energy but to open the spine so that the energy can flow more easily and be released upwards. A gentler way to refer to the locks is to see them as a way to open the flowers or the petals along the spine.

Jalandhar Bandha (Neck Lock)

The Neck Lock, the Jalandhar Bandha, is a simple lock that is applied during the yoga exercises until you move your head like a neck roll, or are otherwise instructed. One can apply the Neck Lock throughout most pranayama activities, meditations, and chanting.

Benefits:

• It pauses the flow of blood and, when it is released, there is an improved flow of blood that increases blood circulation in the body.

• Bandhas flushes dead cells and rejuvenate and enhance the organs.

• Encourages concentration and focus.

• Since energy canals are purified, they add peace and balance to the body while reducing tension and blockages.

• This practice aims to enhance the functions of the thyroid, parathyroid, and spinal cord glands.

• Regular activity can enhance metabolism and combat aging and deterioration

of the body.

• Bandhas support the blood supply to the vocal cord, making it helpful for singers and speakers.

How to Apply:

1. Lie securely on a straight spine.

2. Pull up your chin and your sternum.

3. Gently stretch the back of your neck by pulling the chin to the back of your neck.

4. Keep the head level balanced without tilting forward or sideways.

5. Keep the face, neck, and throat muscles relaxed.

The Neck Lock is automatically applied by changing the relative position between the chin and the chest. Do not push your head forward or backward. It is normal for new yoga students to extend their necks when other areas of the body are not flexible. When you add a Neck Lock, you encourage your neck to be open and keep its natural shape, which helps to maintain a healthier spinal posture in general. The Neck Lock also locks the energy produced in the upper regions of your brain stem, making it easier to relax and meditate.

The Knot of Shiva

Jalandhar Bandha, if applied actively and appropriately, is said to help "untie the knot of Shiva." This "knot" or gateway is situated at your brow point. When the energy of this knot is untied and flowing, you feel liberated from time and space. You align yourself with the timelessness and non-duality of the soul and with the Divine Essence.

Uddiyana Bandha (Diaphragm Lock)

Your diaphragm muscle is a physical and energetic membrane between your heart and your lower torso. Below this barrier are the lower chakras, those that contribute to actions that are more unconscious or reactive. Over this barrier are the upper chakras, those that refer to behaviors that are more aware.

Benefits:

• This bandha helps to stimulate, boost, and preserve your Prana.

• Improves the activity of the adrenal glands.

• Brings a greater level of awareness and encouragement to the higher practices of Dhyana and Samadhi.

• It massages internal organs, enhances circulation, and thereby improves digestion.

How to Apply:

1. Make sure you don't have your stomach full.

2. Apply this lock with your breath completely exhaled—holding your breath out.

3. Lie comfortably with a straight spine.

4. Inhale deeply and exhale absolutely through the nose. Hold your breath out.

5. Pull your entire abdominal region, particularly the region above your belly button, to your spine.

6. Hold your chest rose and do not cause your chest to fall.

7. Press the lower thoracic spine softly forward.

8. Keep the lift firmly applied for 10-60 seconds, depending on your ability, without pain, and retain a focused sense of calm.

9. Relax the abdomen and release the lock inhaling gradually.

The Diaphragm Lock, Uddiyana Bandha, helps to improve your digestion by increasing the element of fire, the transition factor in your abdominal region. This makes the heart center—the heart chakra—open up and fill with energy. If your heart chakra is open, you have the potential to be sensitive, compassionate,

and kind.

The Knot of Vishnu

When you apply Uddiyana Bandha correctly and knowingly, it is said to "untie the knot of Vishnu." The knot of Vishnu is found in the Heart Chakra, the region of the rib cage, heart, lungs, and thymus gland. When the energy is no longer knotted in this center but is moving and free, it is said that you can sense the playfulness of your life and the greater divine purpose with perspective and relief.

Mula Bandha (Root Lock)

Root Lock, Mula Bandha, is a strong muscle contraction and energy stimulation that helps redirect sexual energy to imagination and healing energies. Root Lock is often used at the conclusion of exercises and meditations to seal the healing and uplifting effects and to regulate the senses. The Root Lock is a smooth motion composed of three parts.

Benefits:

• This bandha helps stimulate digestion and the endocrine system.

• Tones the muscles in the pelvic regions and improves regulation of the sex drive.

• Daily exercise helps to ease depression, tension, and anxiety and promotes calmness and vitality.

• Mula Bandha protects the pelvic floor and relieves the hemorrhoids.

• Since the Muladhara Chakra is triggered during the Mula Bandha, you are awakened with consciousness and Kundalini energy.

How to Apply:

1. Contract the anal sphincter to feel the muscles rise up and down.

2. Hold the muscles contracted and then compress the space surrounding the sex organ. (You can feel a mild upturn and rotation inward of the pubic bone, which is like trying to stem the flow of urine.)

3. Contract the lower abdominal muscles and the navel to the spine.

4. Apply these three actions together in a smooth, fast, and fluid motion.

The Root Lock can be applied in or out of the breath and is often kept during and through meditation or exercise. This can be achieved because the muscles involved in the Root Lock are not the muscles used to breathe or to lift the upper torso.

The Root Lock integrates the energies of Prana and Apana, the energies that generate and eliminate, respectively. Through combining these energies, a pressure is generated that helps guide your energy upwards and through your physical body and your chakras in a mild, stable, and balanced way.

The Knot of Brahma

When you apply the Mula Bandha, knowingly and properly, it is said to "untie the knot of Brahma." The knot of Brahma is found at the first chakra, at the base of the spine. When the knot is untied and the force flows effortlessly, you feel healthy and free from your attachments to form and the senses.

Maha Bandha (The Great Lock)

The Great Lock, Maha Bandha, is the application of all three locks at the same time, with the breath holding out. After several meditations, exercises, and pranayama exercises, Maha Bandha is performed in various postures and with various mudras and mantras.

When the Great Lock is applied deliberately and appropriately, the body is claimed to be in a healing state of equilibrium. Yogic practice tells us that the calming effects of this lock can help with menstrual cramping, poor circulation, and concern for mental fantasies.

To experience our step towards being sensitive beings, we must apply discipline and work through the blocks that keep us from progressing towards consciousness and compassion. Practicing these locks will help. Apply it intentionally whenever it is indicated and experience the impact.

How to Apply:

1. Sit back and relax on the heels and stretch the knees apart. Put your palms on your thighs.

2. Inhale, exhale and apply the Root Lock, then inhale and relax.

3. Inhale, exhale and apply the Diaphragm Lock, then inhale and relax.

4. Then apply the Neck Lock and relax.

Repeat exercises 1-3 in a continuous sequence. The body will sweat. The breath goes out on the first two locks naturally. Keep going for 3 minutes. This will allow you the power to distinguish the locks from each other. You'll also develop knowledge of how energy flows in the Pranic Nadis (nerve channels) and spine.

Note: Practice on an empty stomach, and before beginning, evacuate the bladder and bowels.

Contradictions:

• Don’t perform if:

- You have your menstrual period.

- You have high or low blood pressure.

- You have a hernia.

- You have an ulcer in your stomach or intestine.

- You have or recently have had any other abdominal illness or trauma.

- You have glaucoma.

- You have heart disease.

Timing: Hold each bandha for 10-20 seconds. Perform Maha Bandha for 10-20 seconds, 3-10 rounds.

Perform these bandhas in various asanas. Mula Bandha and Jalandhara Bandha can be performed after the inhalation as well as after the exhalation. Uddiyana Bandha and Maha Bandha are only performed after the exhalation.

Ashtanga Meditation

Meditation is a slow and gradual process, carried out in different ways, with minor variations. The goal of all techniques is to raise the awareness and attain peace.

Much like taking a shower every day cleanses the physical body; yogis see meditation as a way to cleanse the mind. It's a way to rejuvenate after a busy day, handle temporary stress, and/or counteract fatigue. It also serves to help stabilize your energies (or chakras) and relax your mind so that you respond with intent rather than just responding to your thoughts and environment.

The practice should be thought of as a technique, as opposed to a belief system that lets us eliminate the clutter of the world and gain access to the inner self. Also, rather than offering immediate relief, enlightenment, or "uncoiling," proponents claim that perseverance and continuous practice are required to achieve maximum benefits.

Benefits:

• Aid focus and prevents random thoughts from tossing you out of balance.

• Breaks your regular everyday habits and carry you to a state of mindfulness.

• Brings stability to the mind, body, and soul.

• Develops your creative capacity to conquer life's challenges.

• Generates the body's awareness.

• Improves neural patterns and emotional balance.

• Helps to ease anxiety.

• Helps to relieve tension and to find a sense of peace.

• Increases cognitive ability.

• Kundalini Yoga energizes your brain and gives you constant bliss.

• Makes you look younger with a youthful face.

• Helps you understand the cosmic force of infinity.

• Purifies the body and makes you truly aware of yourself and your surroundings.

• Makes you conscious of the smallest incident inside your body.

• Improves sleep and sleep disorders.

• Shows the right way to breathe (into your diaphragm) and increase your lung capacity.

Drishti for the Eyes

You can choose from any drishti you like from the list below:

1. At the Third Eye Point: The closed eyes are softly elevated to the Brow Point, a little above the eyebrows at the middle of the forehead. This part of the forehead corresponds to the Sixth Chakra.

• Activates the pituitary gland and the Sushumna Nadi.

2. At the Tip of the Nose: The eyes are slightly crossed, gazing around the nose to the peak of the tip.

• Balances Ida, Pingala, and Sushumna Nadi.

• Activates the pineal gland and the brain's frontal lobe; regulates the subconscious.

3. At the Tip of the Chin: Closed eyes fall over to the center of the chin. This location refers to the Moon Center.

• Cooling and soothing.

4. At the Top of the Head: Closed eyes roll up, as if staring from the very top, the center of the head. This is the Crown Chakra.

• Stimulates the pineal gland and the Crown Chakra.

5. 1/10th Open (9/10th Closed): Eyelids are light and comfortable, leaving a slight space between them. The direction of eye focus can differ as indicated by the guidance of Yogi Bhajan.

• Relaxes and develops intuition.

How to Do:

1. To start, find a peaceful spot where you can sit comfortably. You should lie on a meditation pillow with crossed legs and a straight back. If you have sciatica or if your stance triggers pain, lie in a meditation chair. Please remember not to lean back in the chair. Sitting tall with a straight spine is vital, whether you're sitting in a meditation chair or on a meditation pillow. Gather your palms together in a prayer meditation pose in front of your heart.

2. After a few seconds of pause, put your hands in different formations, known as "Mudras," which are assumed to support the energy flow to particular areas of the brain. Gyan Mudra is the most common mudra Join your thumb and index finger, slightly pressuring the index finger from your thumb. This mudra is believed to stimulate awareness and help to create a sense of transparency and peace.

3. Close your eyes and concentrate your drishti. As you breathe deeply, count to 4 and hold your breath for a few seconds. Do the same thing as you exhale. Pull your navel towards your spine on each inhalation and exhalation. Remain mindful of your yoga posture as you breathe.

4. You may even chant some mantra. Playing mantra in your head when meditating may help you to concentrate and bring your mind back to the present when your mind wanders or you become nervous or disturbed.

Tip: Finding a dedicated meditation space in your home will help you make a stronger commitment to your practice. A mediation room gives you the space you need to eliminate distraction and let go. Morning meditation in a peaceful space is a perfect way to start the day. Creating your own special space will make it easier to adhere to a regular morning meditation routine.

Timing:

If you're curious about how long to meditate, some claim that meditation can be performed over varying periods of time for precise effects. While there is little medical evidence about how the period of meditation impacts your body, practitioners claim that 3-minute meditation impacts the circulation of blood and the electromagnetic field of the body; 11-minute meditation activates and improves the glandular and nervous systems; and 31-minute intense meditation impacts all your cells and clears the subconscious.

When you're first starting out, try not to think about how long you've been meditating. It's suggested to begin with three minutes, if you're new to meditation. It's natural to feel uneasy or disturbed, so stick with it. You can take your breathing pillow and do a morning meditation, an evening meditation, or practice any time of the day. How long to meditate would be something that you would decide intuitively, based on the day. No matter how long you meditate, you can find that it removes stress, gives you energy, helps you concentrate, and lifts your spirits.

A Few Words

Know that it's fine to start small—and it can be hard to implement mediation into your daily life. At first, even two minutes of meditation could feel like a challenge, yet don't give up. It takes time to relax your mind, and even a few minutes will have a positive effect.

Be kind to yourself, and remember that your meditation doesn't have to be ideal. It's all right to adjust it if you feel discomfort or get distracted, what matters is

that you're showing up for yourself.

Over time, it would be easier to bring yourself into a meditative state. Once you have the capacity, the purpose of this new state of awareness is to transfer into other areas of your life. Rather than merely responding to what happens to you, this practice can help you control your feelings, emotions, and behaviors with heightened purpose and insight.

Ashtanga Yoga Closing Chant

The Closing Chant brings the practice to a peaceful end; sealing in the work done and offering the efforts of our practice to improve the state of the world.

Om

Svasthi Praja Bhyaha Pari Pala Yantam Nya Yena Margena Mahim Mahishaha Go Brahmanebhyaha Shubamastu Nityam Lokah Samastah Sukhino Bhavantu Om Shanti Shanti Shantihi

Translation

Om

May the rulers of the earth keep to the path of virtue For protecting the welfare of all generations. May the religious, and all peoples be forever blessed. May all beings everywhere be happy and free Om peace, peace, perfect peace

Important Note

If you find that you are struggling to perform some of these poses and feel like giving up, all you need to do is take a deep breath, calm down, and relax; just do your best in any given pose, don’t try to achieve the perfect pose at the beginning itself.

Keep practicing yoga daily; with time, you’ll get to a point where you’ll be able to perform those difficult poses easily. Practicing your poses daily will slowly improve your flexibility and help you advance at a faster rate than you would have otherwise. Plus, both your body and your mind will feel the positive effects of a yoga routine that is performed daily rather than weekly. Though it may be cliché, “practice makes perfect” is a well-known phrase for a reason.

Best Practices to Avoid Injury

While yoga has several benefits, yoga injuries can occur when individuals push themselves too hard and too fast. Some of the most common yoga injuries include pulls or strains in the neck, spine, lower back, or hamstring.

Yoga postures more likely to cause injuries are headstands or handstands (inversions), backbends like Locust or Wheel Pose, shoulder stand, and often bending too much or too far to one side.

If you are in good health, Ashtanga Yoga is usually healthy, although as with any other forms of workout, there are certain safety measures to keep in mind.

Following these 11 simple rules listed below will help ensure that you avoid injury and have a satisfying, healthy, and safe Ashtanga Yoga session.

1. Practice Yoga Cautiously in Class (especially if you’re a beginner)

Don't assume that you should be able to bend or move in ways other students can. Everyone is different, so "perfect postural alignment" may not be possible for you in some yoga positions. Even if an instructor really pressures you, forces you down, or puts pressure on you to get you further into a pose than you are comfortable with, make sure you ask them to back off.

2. Set a Goal before Each Practice

A goal such as having realistic expectations or not competing (with yourself or others) leads you through the practice with ease. Setting a goal establishes the basis for each practice that you may return to throughout. If you start to feel distracted or off course, you can check-in and re-center your goal.

3. Use Props for Support

Props, including yoga blocks, straps, blankets, and even a wall or chair can really come in handy. These are especially helpful for a newbie in yoga, the elderly, or those healing from injuries.

Use a rolled blanket under your hips to help you with postures like a pigeon or other hip flexor openers. If the hands don't reach the floor in forward bend, side bend, or twist, use blocks on the floor to "bring the mat closer" and take pressure on the legs as you bend over. Straps are helpful when you lie on your back and stretch your legs; just don't pull too hard too fast. Always feel free to consult a teacher for advice on the use of props if you have limitations.

4. Yoga is about Listening to Your Body

In order to reduce the possibility of injuries while doing yoga, stop forcing yourself too hard into postures that hurt or are contraindicated on the basis of your abilities.

Recognizing pain and honoring your body enough to back off will prevent injury. There is a line between power and force. Use your breath and presence to be powerful in your pose without forcing your body beyond its capabilities.

5. Stretch Tight Areas Gently

Stretching should always be performed thoughtfully, gently, and slowly. Take your time loosening tight areas—such as hips, calves, or hamstrings—to be careful not to move too quickly into any poses.

Remember to warm up the body before any intense exercise with some stretching, as this tends to relax muscles that might be susceptible to tension. It's safe to experience mild to moderate discomfort when stretching or bending, just be cautious not to exceed the boundaries. Overstretching is always damaging, as it can worsen existing injuries and lead to tears, pulls, and other pains.

6. Do Not Compete with Yourself

Develop the attitude of non-competition to yourself. First and foremost, listen to your body. While it's enjoyable to attempt challenging poses, it's not worth the risk of injury if you don't feel up to it on a given occasion.

7. Get Your Doctor’s Advice if You Have Any Injuries

Although Ashtanga Yoga can be safe as it comes with the convenience of flowing at our own pace and flexibility, I recommend that you should always

consult your doctor before beginning a new workout regimen. If you have elevated blood pressure, are susceptible to seizures, are pregnant or have some other medical problems, had intolerance problems in the past, then it is best to make sure that the doctor is on board before you start practicing.

Also, work with a physical therapist or a personal trainer for support at first if you have any existing injuries prior to beginning a yoga practice. Ask for references or instructor advice, get clearance to start a new style if it appears to be vigorous (such as Ashtanga or Bikram), and ask if there are yoga types you should avoid. You should also get guidance from the orthopedic or chiropractor if you are still uncertain of which postures and movements can be dangerous due to your limitations.

8. Don’t Compete

There is no competition in yoga. This is your opportunity to practice a relaxed body, breath, and mental awareness. Be gentle, yet firm with your body. Do not pressure or surpass your ability.

9. Do not Aggravate any Current Health Problems

Use common sense. Refrain from any practice that might cause pain, suffering, or mental anxiety. Common medical symptoms or conditions requiring caution include high blood pressure, ulcer, hernia, lower back pain, spinal disc problems, pregnancy, etc.

10. Cautions for Women

It is not recommended that you practice inverted yoga postures during your menstrual period.

11. Consider Gentler Styles

If you are susceptible to dizziness, muscle cramps, or the effects of heat and dehydration, keep in mind that Ashtanga Yoga may not be the best fit for you. You must first try to ease your way into any yoga practice by attending basic/beginning classes or workshops, or even trying Restorative/Yin Yoga at first that moves at a slower pace. Learn the foundations of yoga poses from an experienced teacher so you can build your practice safely from the ground up.

These points are not to scare you, but to make you more aware so that you don’t end up hurting yourself. Yoga should be fun and challenging. Following these tips will launch you off the mat and into your life with strength and energy, not pain.

Just remember to stay hydrated, listen to your body, take your doctor’s advice, don’t push yourself, and take a break (or walk out) if you feel lightheaded or unwell.

Beginners Common Mistakes and How to Fix Them

No one begins being great at yoga, it requires time and practice. And part of this process involves learning from mistakes. Here are some of the most common Ashtanga Yoga mistakes:

1. Not Doing Warm-Up

Warm-up postures such as light twisting and bending, shoulder rotation, and spinal rocking, help you prepare for the upcoming activities. You're enhancing muscle flexibility, loosening regions of the body, increasing blood supply to the extremities, and concentrating your attention on the task ahead. All-in-all, a warm-up routine is just as critical as the yoga practice itself.

The other reason to do a warm-up before you start your yoga session is that before you practice, warming up allows you to rediscover your body's consciousness and interact with your breath. Therefore, always warm up before you start your Ashtanga Yoga session (Sun Salutation A and B is enough).

2. Not Dressing Appropriately

Clothes that are too tight, restricting, scratchy, or sweaty will distract you from focusing on your practice. Thus, wear loose clothes that can be easily carried and made of fabrics that feel good on your skin.

Ashtanga Yoga involves several poses, and most of them need you to put your arms against your legs—so it's not advised to wear shorts. If you get sweaty (and you will), the bare skin will make it harder to get in the correct spot, and that's why a pair of shorts isn't a smart idea.

Instead, opt for looser pants or yoga capri pants—they won't overexpose your skin, and you'll feel more relaxed doing a series of vigorous Ashtanga Yoga poses.

If you need any guidance on what to wear, you can always ask the front desk staff of the particular yoga studio for guidance.

3. Letting Your Eyes Wander around the Room

"Drishti or focused gaze," is when your eyes are aimed at a certain point in your yoga practice. Setting a physical point to focus is an important component of finding presence, balance, and mid-flow power; this tactic also helps to concentrate. It's easy to get distracted by thoughts or someone's presence, but focusing at a point during each pose will bring your focus to the mind, breath, and practice.

4. Not Breathing the Right Way

Look after your breath periodically. Breathing is the easiest way to stay relaxed and breathing through the poses helps intensify the stretch whilst opening the joints and muscles. Consider breathing as a guide to your greatest yogi ability.

When beginners perform a challenging pose, they will often hold their breath in an irregular pattern. That is the reverse of what's gone work. Here's what to do:

-Sync your breath with your pose to make it easier to bend without discomfort. The general rule of thumb is: inhale when you open your body; exhale when you close your body. It makes it possible to bend and curve the spine.

5. Not Believing You Can Do It

Unfortunately, muscle memory and thought patterns can keep you from believing that you can make progress. For starters, maybe a couple of months ago, you attempted the Urdva Dhanurasana and experienced discomfort in your lower back when you bent back around 55°. However, this time when you try, you’re fully capable of bending back almost 90°, but you're afraid to try because you remember the pain you felt at 55°. It's your 'mental barrier' which you just need to fight out. If you don't notice the pain, drive yourself to move a little more.

6. Not Hydrating Enough

Dehydration is a significant source of stress and emotional imbalances. Children are 90% water and adults are 70 % water. Drinking enough fluids—water (not juice, pop, or coffee)—is essential to allow your body to naturally keep in balance and heal itself.

7. Not Letting Your Breath Flow Freely

Most of us don't know how to breathe. We take short breaths as if we were afraid of breathing. But the breath to our bodies is manna. So, we need to drink heavily and intensely to rejuvenate and feed our bodies.

Breath is the ideal resource to attain physical and mental peace and to find a proper expression of the pose. Ashtanga Yoga uses various pranayamas to affect breathing and control various states of consciousness, relaxation, and well-being.

8. Not Utilizing the Proper Environment

It’s best to find a quiet, distraction-free space that has a comfortable (not too hot, not too cool) environment. This should be a spot that you find peaceful and where you are not likely to be bothered. It could be a place where you gather your favorite things. Keep a bottle of water beside you.

9. Practicing with a Full Stomach

It's best to perform yoga on an empty stomach, so don't eat at least 2-3 hours before the practice. Since Ashtanga Yoga uses several breathing exercises (pranayamas), movements (asanas), and meditation, it can be uncomfortable with a full stomach.

But feeling like you're starving isn't nice either. Escape disturbances from fullness and hunger by having a light snack an hour or two before your Ashtanga Yoga session begins. I recommend following a diet, including complete, basic, and fresh food, without having meat and eggs.

10. Making the Practice Complicated

Ashtanga Yoga is all about performing various asanas, pranayamas, relaxation, and meditation. The aim is to develop physical and mental vitality and raise awareness. But with the overwhelming amount of kriyas and asanas, it's easy to get carried away.

I insist you to start with a few simple, comfortable ones of your choice; later you can add more asanas and kriyas to your sequence. You're also allowed to use props if you need.

Always remember, less is more. Two well-performed asanas with enough time to settle in are more beneficial than half a dozen fast or poorly performed ones.

11. Being Impatient about Progress

Feeling impatient is a form of stress that can reduce your flexibility, upset your mind, and compromise your immune system. In short, stress leads to stiffening of your body. So, remain cool and be grateful for any step of improvement you make while acknowledging that you really can't reach your aim at full throttle; no one can! Always note that part of your journey is to figure out what works and to discover the ability and excellence that you admire in others.

12. Trying to Perform each Pose Perfectly

Looking through all these photos of yogis performing each pose beautifully, and

seeing all the Ashtanga Yoga videos of practitioners with more than 10 years of experience, it's simple to assume that the only way to practice the poses correctly is to do them exactly as seen in the images/videos. It's a huge error!

Please understand that what you see in the various illustrations only shows what a perfectly-performed pose should look like. Achieving the degree of strength and the intellectual concentration required to execute such poses requires at least 3 years of intensive preparation.

There’s just one thing you need to ask yourself, are you benefiting from every single pose you do?

Imagine if you could do every pose correctly from the start, then you wouldn't improve your body or concentration at all, since you'd already be at your best as far as Ashtanga Yoga is concerned. It is the truth that you continue to stretch yourself and continually improve from month-to-month that will make you a better individual. So, try your utmost to accept the failure to achieve every pose perfectly and grow to view that as a good aspect. This ensures that you have a much more space for growth and self-fulfillment.

This is valid irrespective of whether you exercise individually at home, or if you take an Asthana Yoga class with an instructor; I know quite a few newcomers who, while in training, feel the urge to catch up with those in their community who were always more advanced than them. This causes them to over-reach and push their bodies into activities that they are not capable of doing.

Sometimes, the teacher is also to blame—they frequently drive their students so far, without paying consideration to what the particular student is capable of at a specific point in time. If this happens to you, explain to your instructor that you want to ease your poses and appreciate it if they don’t ask too much of you—

there’s absolutely no shame in that!

Start small, and work your way up for months or years. Just make sure that every time you make a pose, it’s a bit of a challenge, but not too much. It would cause the body to adapt and progress.

13. Not Investing in Good Equipments

Much like what you wear will bring fun to your session, if you're not having a comfortable mat and a dry towel that can guarantee your comfort then you're making a big mistake. Take the time to buy some good quality yoga props. And if you use studio rentals, sure they are perfect in a pinch, but spending on a slipfree mat is worth it.

14. Taking your Sessions Too Seriously

The need to reach a perfect pose can be daunting to many beginners; so much so that they fail to have fun during their practice. Yes, some strain and significant concentration are required during each session—but that's not equal to being continually worried whether or not you're performing well. When you're always clinching your teeth and knitting your brows, you're definitely taking life too seriously.

Try to calm your body and let it relax in the pose, instead of trying to force yourself into it. If you can achieve so, you will be able to appreciate the sessions more fully, and you will probably make more progress over time. It’s a win-win whichever way you put it!

15. Keeping your Phone with You

Why should you put something into your soothing space that has been shown to trigger depression and anxiety? Allow yourself an hour without your phone. It disturbs your peace of mind.

16. Not Setting an End Goal to the Practice

‘Sankalpa’ is the Sanskrit word for intention... Setting your intention to practice yoga is simply bringing your focus to the quality that you would like to achieve with your time on and off the mat. This quality may be gratitude, strength, awareness—whatever you choose to cultivate.

Although people who begin doing any form of yoga are more likely doing so for a specific purpose, many don’t set a specific intention to the practice; it’s like they’re on the bike with no direction. So, determine what you're hoping to accomplish and set your own realistic goals.

17. Not Following the Sequence

Sure, you can deduct some kriyas or asanas but do not alter the order. Ashtanga Yoga is a science to bring about a specific outcome. Don't mess with what works. Always start with the opening chant and end with the closing chant, following the sequence.

18. Going into a Deep Pose Too Fast

This advice is not solely for beginners. Once you step into a forward fold, you may want to touch your toes rapidly. Yet what is much more effective and safer is to continue with a relaxed variant of the pose, with your hands on your thighs. Then after a couple of breaths, gradually move towards the toes. That way, you can make greater improvements with your flexibility, and you will avoid the risk of harming yourself as well.

19. Not Modifying the Practice

Like when you rest more, you can have the temptation to alter the poses to make you feel more stable and rooted. This can be achieved in a variety of poses by lowering a knee in the lunge, for example, by using supports on the inside of the leg instead of the outside. Resting and modifying in the practice is a sign of a mature student; one who really listens to his/her inner self.

20. Not Taking Proper Post-Yoga Meals

With adequate hydration before and after training, the nutrition you take after training would be a welcoming experience over a ravenous attack on food and drink. Keep away from alcohol and stick with a healthy balance of protein, carbohydrates, and foods that are easy to digest. Foods like brown rice and vegetables, rice sushi, or grilled vegetables are some perfect choices.

21. Not Stopping Right Away

If you start to feel light-headed, dizzy, or nauseous, there's no shame in taking a break and getting some water.

It's important to bear in mind that the practice of yoga is meant to improve the awareness of the body at this present moment. If your body cries out for water or rest, listen to it. You’re your best friend in the yoga session and in general. Ashtanga Yoga may be extremely helpful to practice, but as with any form of physical activity, you need to be careful and safe.

22. Forgetting to Stabilize Your Core

By pulling the pit of your belly in and up towards your spine, you will naturally neutralize the pelvis and the lower back to make every pose stronger and safer. When you let your core fall where it may cause you to arch your lower back, it puts pressure on your lower back. So, always brace your core by bringing your belly button to your spine and stabilizing your abs.

23. Thinking that Props are for Inexperienced

Blocks, straps, blankets, balls, towels, chairs, walls, sandbags, eye bags, and pillows are all considered fair play to assist you in yoga because the body comes first. When you ignore props, the muscles need to make up for the extra effort. The more you pressurize your muscle, the less you will relax.

The more thoroughly the body is supported, the stronger the feeling of peace and surrender would be. So, support your body as much as you can—your body will reward you with deep sighs of relaxation. Plus, props will help us enter the pose and hit the correct area of the body. They will help us move deeper into a pose or

protect us from injuries.

24. Not Doing the Pose on the Other Side

Make sure to perform the pose on both sides. Hold the pose on both sides for the same period of time.

25. Not Being Regular

Be regular in your practice. Do not expect overnight results or feel that you must master any practice quickly. Results will come in a surprisingly short time of their own accord.

26. Not Enjoying It!

OK, the last beginner's mistake is, they don’t enjoy it. Really, have fun. Take it all in, don't fret, and enjoy the experience. I want you to love it!

Common Myths and FAQs

16 Common Myths

Myth #1: Ashtanga Yoga is Easy

Of course, Ashtanga Yoga gives you the convenience of practicing at your own pace, but that doesn’t mean it is Easy. Of most standard styles of yoga, Ashtanga, Bikram, and Power Yoga are considered the most challenging, given this style's fast-paced sequence of linked poses.

Myth #2: Ashtanga Yoga is Power Yoga

Sri. K. Pattabhi Jois (the guru of Ashtanga Yoga) says,

"I was disappointed to find that so many novice students have taken Ashtanga Yoga and have turned it into a circus for their own fame and profit (Power Yoga, Jan/Feb 1995). The title "Power Yoga" itself degrades the depth, purpose, and method of the yoga system that I received from my guru, Sri. T. Krishnamacharya. Power is the property of God. It is not something to be collected for one's ego. Partial yoga methods out of line with their internal purpose can build up the "six enemies" (desire, anger, greed, illusion, infatuation, and envy) around the heart.

The full ashtanga system practiced with devotion leads to freedom within one's heart. The Yoga Sutra II.28 confirms this "Yogaanganusthanat asuddiksaye jnanadiptih avivekakhyateh", which means "practicing all the aspects of yoga destroys the impurities so that the light of knowledge and discrimination shines".

It is unfortunate that students who have not yet matured in their own practice have changed the method and have cut out the essence of an ancient lineage to accommodate their own limitations.

The Ashtanga Yoga system should never be confused with "power yoga" or any whimsical creation which goes against the tradition of the many types of yoga shastras (scriptures). It would be a shame to lose the precious jewel of liberation in the mud of ignorant bodybuilding”

Myth #3: Ashtanga Injures People

First of all, you're always at risk of injury. Whether you're cycling, running, climbing, swimming, or just out walking your dog!

The difference here is that if you were heading down the street and tripped on the sidewalk, you wouldn't fault the sidewalk for your sprained ankle. However, when a yoga practitioner is injured, we instantly blame the practice.

Ashtanga Yoga does not injure people—but the way people perform Ashtanga Yoga might do so.

Myth #4: Ashtanga Yoga is All about Physical Fitness

Yes, Ashtanga Yoga is a pretty physical practice with the aim to purify your body and mind through various pranayamas, meditation, and different postures. But it also has spiritual significance.

Today, the majority of us live in total disconnection with our bodies. Ashtanga Yoga, as the name says, outlines all eight limbs of yoga and develops both psychological and spiritual health. It focuses on a predefined sequence of poses that are connected through breath and movement.

Myth #5: Spiritual Body is a Myth

The spiritual body is real. This spiritual body can take any form. There is no death or degradation in this divine entity. The body of the soul is immortal. This spiritual body is like the subatomic particles, neither formed nor demolished, except to change their outward appearance.

Myth #6: It Doesn’t Help with Anxiety

Meditation is a technique that cleanses the mind and extracts the junk from the mind. The Ashtanga Yoga meditation will allow you to remove conscious and subconscious fears that trigger tension, worry, and anxiety. Yoga's many emotional gains are remarkable—from less anxiety and greater focus to higher self-esteem and more fulfilling intimate relationships.

Myth #7: I Have to Be a Certain Way to Do Yoga

There are no requirements for practicing yoga. You don't need to be stronger, skinnier, more flexible, or physically fit than you are now. There are many styles to choose from depending on what you're heading to yoga for. Yoga has something for everyone, and the good news is that there is no downside to yoga

—if you listen to your body and go at your own pace, you'll soon see what yoga has to offer you.

Myth #8: Yoga is Just for Women

Yoga is for everyone. While it may be true that most classes are filled by women majority, more and more men are finding the practice. In fact, many of the traditional founders of yoga in India were men!

Whether you are male or female, yoga offers a physical challenge, a mental challenge, and the opportunity to experience a wide range of health benefits. From physical therapists to medical doctors—regarding disease prevention techniques, injury rehabilitation, stress reduction, and overall health, yoga is highly recommended.

Myth #9: Ashtanga Yoga Don’t Help You Lose Weight

Ashtanga Yoga is one of the most popular yoga styles. It offers an intense physical workout that helps you lose weight effectively. Ashtanga Yoga involves strength-training and muscle-building exercises. It helps you feel energetic and think positively on your journey to your dream body. Ashtanga Yoga typically burns between 400-550 calories per 1-hour session.

Myth #10: Yoga is Out of my Budget

Most studios offer monthly specials for unlimited Yoga classes and Pilate

classes, lowering the average cost to about $8 per class. Yoga isn't a splurge—it's an expenditure on your health, well-being, and peace of mind.

And if you choose to practice Ashtanga Yoga at home, it’d be even cheaper; you’ll just need a yoga mat, Ashtanga Yoga guide, blankets and blocks for support (optional), and a water bottle.

Myth #11: I’m TOO Sick to Do Yoga

Yoga sessions heal you from the inside out when you practice it regularly. Yogis get sick less and hardly ever have chronic illnesses. The average yogi spends about 1% of his/her income on health issues, compared to 26% or more for nonyogis.

Myth #12: Yoga and Music go Well

When you practice asanas, there should never be a mirror or music. Ashtanga Yoga demands the involvement of your body, mind, energy, and the innermost core. If you want to get connected in what is the source of existence within you, your body, your mind, and your energy need to be thoroughly involved. You should approach it with a certain respect and a certain focus. Not just going, playing music, and doing something.

One of the major challenges in yoga studios is that the instructor is performing asanas and communicating. This is a sure means of harming oneself. The breath, the mental focus, and the stability of energy are most important when you are doing the asana. If you speak, you will destroy all that.

Myth #13: I’m TOO Old to Do Yoga

You’re never too old to perform any of the beginners’ yoga postures. The older you get, the better you can do them. In fact, regular yoga practice reverses aging by building cartilage, increasing flexibility, lowering blood pressure, and providing many other age-reversing, invigorating benefits.

Myth #14: Yoga Takes Plenty of Time

You may need to set aside 90-minutes for an Ashtanga Yoga session, so on one hand this is true, but on the other hand, you will gain precious "me-time" as you experience the feelings of happiness and overall well-being. The physical, mental, and spiritual effects of it will motivate you to become a stronger person. So, yoga doesn't take time, it gives you your “me-time."

Myth #15: Yoga Should Be Practiced Every Morning and Evening

Yoga isn't something you need to do morning-evening. It's a way of being. One has to become ‘Yoga.’

No aspect of life is excluded from the yogic process. If your life becomes ‘Yoga,’ then you can do everything. You can run your family, you can go to the office, you can run your business, and you can do whatever you want with no issues if your way of being becomes ‘Yoga.’ Every aspect of life, either you can use it to entangle yourself or to free yourself. If you use it to entangle yourself, we call it karma. If you're using it to liberate yourself, we call it ‘Yoga.’

Myth #16: Yoga Comes from Hinduism and is a Religion

The word “Hindu” has come from the word “Sindhu”, which is a river. Because this culture grew from the banks of the river Sindhu or Indus, this culture got labeled as Hindu. Hindu is not an “ism”—it is not a religion. It is a geographical and cultural identity.

Yoga has nothing to do with religion and is based on the science of mind-andbody connection. Saying ‘Yoga’ is Hindu is like ‘Gravity’ is Christian. Just because the law of gravity was propounded by Isaac Newton, who lived in a Christian culture, does it make gravity Christian? Yoga is a technology. All people of all religious backgrounds are welcome to practice yoga and enjoy the benefits yoga can offer to the mind, body, and soul.

20 Common FAQs

1. Is Ashtanga Yoga for Beginners?

Yes, Ashtanga Yoga is a system that is truly designed for everyone from the beginner to the advanced yogi. It's a great system, from the way that it is physically structured to how the spiritual side comes through during the practice.

These are some of the reasons Ashtanga Yoga is great for beginners:

1. Ashtanga Yoga is a self-practice and you get to work at your own pace.

2. Each posture prepares you for the ones to follow. Your body opens up gradually and sustainably.

4. There are modifications for all the postures. Thus, you can work up to the full posture over time.

5. Since the sequences are progressive, you only start learning a new posture when you’ve mastered the ones before it.

2. Why Should I do Ashtanga Yoga?

Ashtanga Yoga is an ancient yogic practice that people are still adopting to achieve overall physical, mental, and spiritual well-being. It is a powerful tool to tune the body. It improves focus, balance, and coordination. A swift and intense set of asanas instills a better sense of rhythm and increases your awareness of the movement and flow of your body.

Plus, Ashtanga is great if you need a cardio workout. It will help you to get in shape, manage your weight, and stay fit—all that while doing long slow deep breathing! Sequences of Ashtanga postures are done in a continuous, fast-paced way and the dynamic flow of the asanas (postures) may give you a sense of intensity.

3. I Can’t Do the Postures perfectly; will I still get the Benefits?

It's not important how far you can get into the yoga pose, what's crucial is that you do the pose with the proper orientation of your body—put all your energy into the pose while still breathing and holding your head relaxed. There is no comparable standard in yoga.

4. What is the difference between Ashtanga Yoga and Vinyasa Yoga?

Two of the most popular styles of Yoga classes are Ashtanga and Vinyasa. Vinyasas are flowing sequences of movements that link one asana to the next. Also, Vinyasa Yoga coordinates breathing with Vinyasa transition movements between asanas.

According to Sharath Jois, the aim of Vinyasas is to purify the blood otherwise heated and supposedly polluted by the practice of asanas.

Ashtanga Yoga, on the other hand, is a dynamic yoga activity that synchronizes breath and movement. Every time, the same series of asanas is followed, enabling the body to re-align and detoxify.

5. Can I Practice Ashtanga Yoga when Pregnant?

Despite what some people say, it is completely OK to practice ashtanga while you're pregnant. If you show up, tap into the wisdom of your body and dwell deeply in each moment on your mat, it may just be one of the most beautiful things you do during your pregnancy. However, it should be noted that women who do not currently have an established Ashtanga practice are advised not to begin practicing ashtanga during their pregnancy. Also, it’s always a good idea to consult your doctor before doing any physical activity during pregnancy.

6. How can Ashtanga Yoga Relieve Stress?

Yoga encourages us to take some time for ourselves. It's a well-known reality that pranayamas and meditation relieve stress, and the Ashtanga Yoga curriculum delivers the same commitment and more.

The breathing techniques and meditation session of Ashtanga helps to stabilize the response of the nervous system to stress by releasing tension and calming anxiety... Breathing through our nose throughout the practice invokes the part of our nervous system that cues our body to relax, slows down our heart rate and blood pressure. So, the natural way to avoid tension is to turn up on a yoga mat and do some Ashtanga Yoga poses. Every asana guides us to peace of mind and positivity.

7. How often should I practice Ashtanga Yoga?

Ideally, practicing 5-6 days per week is recommended, even at the beginning, taking only a few days off per week to allow the body to rest (traditionally, women rest for 3 days during menstruation).

If possible, your practice should be at the same time every day. This puts you in the habit and lets you get physical gains and positive improvements in your awareness. Practicing once a week can even have a positive impact on your everyday life.

8. What should I bring to the Yoga Session?

Wear loose, comfortable clothes. Carry a mat, water bottle, a soft pillow or some

blocks for support (optional), and a light blanket for meditation and relaxation at the end of the session (optional). The most important thing is to carry your Joyful Spirit!

9. Who should Avoid Doing Ashtanga Yoga?

Ashtanga Yoga is safe and appropriate for individuals in all age groups. K. Pattabhi Jois said, “only lazy people can't do Ashtanga Yoga.”

However, there are a few precautions that need to be taken before you participate in this practice, especially if you have any chronic illnesses. One who has any disease or disorder should always consult the doctor before beginning the Ashtanga Yoga practice.

10. What Do I Wear?

Yoga is all about movements and relaxation, thus the clothes we wear should be supportive and breathable in order to execute the poses perfectly. Wear clothes that can be easily carried and made of fabrics that feel good on your skin.

Ashtanga Yoga involves several poses, and most of them need you to put your arms against your legs—so it's not advised to wear shorts. If you get sweaty (and you will), the bare skin will make it harder to get in the correct spot, and that's why a pair of shorts isn't a smart idea.

Instead, opt for looser pants or yoga capri pants—they won't overexpose your

skin, and you'll feel more relaxed doing a series of vigorous Ashtanga Yoga poses.

If you need any guidance on what to wear, you can always ask the front desk staff of the particular yoga studio for guidance.

11. How am I Supposed to Prepare for an Ashtanga Yoga Session?

Perform Ashtanga Yoga on an empty stomach; if not, eat two hours before your session starts and be well hydrated.

12. Can Ashtanga Yoga Help Lower Back Problems?

The heat produced by different asanas in the session warms the body and allows the joints to move more smoothly. The sequence of breathing techniques and poses are designed to create strength across the entire body, particularly through the back. If practiced regularly, you’ll quickly notice an increased range of motion and pain reduction in your daily life.

13. Am I TOO Old for Ashtanga Yoga?

There are many benefits of Ashtanga Yoga at any age at any stage of health. It is a common misconception that you have to be young, fit, flexible, or strong to practice Ashtanga Yoga. Remember, “Only lazy people can't do Ashtanga Yoga.” Just practice as per your will and you’ll be good to go.

14. How Much Water Should I Drink Before the Session?

"Be well hydrated!" Before the session, I suggest that you drink about 2-3 liters of water (not just prior to the session but slowly starting as you wake up to the time you start the session).

15. Can I Drink Water during the Session?

You can drink any time during your session, of course. Your body needs about 30-minutes to process water into your bloodstream, so it's better to stay properly hydrated and not dependent on hydration class sips. Also, filling yourself with liquid, then moving your body back, forward, upside down, and so on can make you feel a little sick. Always keep a water bottle with you. If you need to refill on a rare occasion, please seek to do so between asanas, not during.

16. Should I Eat Before the Session?

It's best to perform Ashtanga Yoga on an empty stomach, so don't eat at least 2-3 hours before training. Since Ashtanga Yoga uses several pranayamas, asanas, and meditation, it can be painful and distracting with a full stomach. A small snack (a piece of fruit or a handful of nuts) is fine an hour or so before.

17. Can I do Yoga if I Eat Non-Veg and Drink?

As per Sadhguru, ‘yoga isn’t a restriction, it’s a deeper understanding of life. If you knew how to become absolutely ecstatic just by your own chemistry, you

wouldn’t smoke or take a drink in your life. I’ve never touched a substance, but if you look at my eyes, I’m always stoned. Yogis look at alcohol, drugs, and these things as kindergarten stuff because we can get intoxicated a thousand times over just with our aliveness. Why simply wine? You can get drunk with the di-vine!’

18. When Will I Start to See Results?

How quickly you progress will depend entirely on you—to a small extent on your natural ability, but mostly on the honest time and effort you put into your yoga practice. It's going to require regular hard work and practice. You will reap the physical, mental, and spiritual benefits of this activity gradually, but don't expect to see results right away.

19. How Long Do I Need to Practice for Each Day?

You may think that you’ve to do the complete Primary series at one go to reap the benefits, but that’s not true. Any amount of time you spent on your practice would offer major benefits. You might start with just 1/2 an hour in the evenings choosing some of the poses from the series, and once you notice the obvious benefits, you'll be inspired to practice the complete series. But don't rush the practice, whatever you do; various asanas are quick enough to fit into your time. Even a 3-minute mediation pays off when you practice regularly.

Take your time, enjoy each pose, and allow yourself the luxury of a relaxation period, even if it's only a few minutes. Relaxing in and loving the practice to the utmost is key to having all the advantages that can accumulate over time.

20. When to Practice?

Yoga is ideally practiced at the same time every day, to encourage the discipline of the exercise. It can be done at any time of the day; some prefer it as a wake-up routine in the morning, while others like to wind down and de-stress with yoga at the end of the day.

Author Note

So, I think I’ve been able to provide you a deeper insight on Ashtanga Yoga. Thank you for reading one of my books! This is the 16th book I've written since 2018. It took me a long time to write my first book, mostly because I was new to the writing world and has very little knowledge of how to publish books.

I thought my first book will be a Bestseller, but as you may guess it didn't go well, in fact I got a negative review on it by the 3rd reader itself. I learned a lot overtime and still learning something new every day. And as I am on this journey, I realized that writing books is a great way to reach people around the world and share some valuable knowledge.

Moreover, I enjoy writing books, books that can help people to be content, happy, and healthy in all aspects of well-being (Mind, Body, and Soul). It may sound idiotic, but I've left my full-time job just to write books more efficiently.

Why am I telling you all this?? Because I think it's important that readers should know their value. You can give your review on books, trust me that's a superpower! Not just authors, but you too add value to a book. Referring to your reviews, a reader decides whether or not to invest in that book. You can make or break the journey of a book, that's your power!

Your review is extremely valuable to me. I really want to know what you think of my books. No, I'm not manipulating you to give me a 5-star review, you're free to judge. Just don't go without leaving a review! It'll help others get a better idea of the book. For me, it'll motivate me towards writing and improving more.

So please share your meaningful review on this book!

Once again thanks for reading...

You can lend this book to your family, it's free of cost!! You can contact me for any queries: [email protected] or on any of the following social media: Facebook, Twitter, Instagram, Goodreads, Linkedin: Rohit Sahu

Here's Your FREE GIFT!!

If you're into Chakras and pursuing knowledge about Chakras Awakening and Vibrational Energy, this book will help you pave the way towards your spiritual growth. You can also join the mailing list to be the first to hear new release updates, improved recommendations, and bonus contents.

Being on my email list means you'll be the first to know when I release a new book. I plan to release them at a steep discount (or even FREE) for the first 24 hours. By signing up for my list, you'll get early notifications. And if you don't want to join my list, it's totally fine. It just means that I just need to earn your trust.

CLICK HERE To Claim The Book!! or follow this linkhttps://bit.ly/chakrasforbeginners

CLICK HERE To Join My Mailing List or follow this link if this is a paperback- http://bit.ly/theMailingList

Books in this Series

» 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

» Yoga For Beginners: Restorative Yoga: The Complete Guide To Master Restorative Yoga; Benefits, Essentials, Poses (With Pictures), Precautions, Common Mistakes, FAQs And Common Myths

» Yoga For Beginners: Power Yoga: The Complete Guide to Master Power Yoga; Benefits, Essentials, Poses (with Pictures), Precautions, Common Mistakes, FAQs, and Common Myths

» Yoga For Beginners: Kundalini Yoga: The Complete Guide to Master Kundalini Yoga; Benefits, Essentials, Kriyas (with Pictures), Kundalini Meditation, Common Mistakes, FAQs, and Common Myths

» Yoga For Beginners: Hatha Yoga: The Complete Guide to Master Hatha Yoga; Benefits, Essentials, Asanas (with Pictures), Hatha Meditation, Common Mistakes, FAQs, and Common Myths

» Yoga For Beginners: Ashtanga Yoga: The Complete Guide to Master Ashtanga Yoga; Benefits, Essentials, Asanas (with Pictures), Ashtanga Meditation, Common Mistakes, FAQs, and Common Myths

» Yoga For Beginners: Prenatal Yoga: The Complete Guide to Master Prenatal Yoga; Benefits, Essentials, Pranayamas, Asanas (with Pictures), Common Mistakes, FAQs, and Common Myths

» Yoga For Beginners: Vinyasa Yoga: The Complete Guide to Master Vinyasa Yoga; Benefits, Essentials, Asanas (with Pictures), Pranayamas, Safety Tips, Common Mistakes, FAQs, and Common Myths

» Yoga For Beginners: Kripalu Yoga: The Complete Guide to Master Kripalu Yoga; Benefits, Essentials, Asanas (with Pictures), Pranayamas, Meditation, Safety Tips, Common Mistakes, FAQs, and Common Myths

» Yoga For Beginners: Iyengar Yoga: The Complete Guide to Master Iyengar Yoga; Benefits, Essentials, Asanas (with Pictures), Pranayamas, Meditation, Safety Tips, Common Mistakes, FAQs, and Common Myths

Don't miss out!

Click the button below and you can sign up to receive emails whenever Rohit Sahu publishes a new book. There's no charge and no obligation.

https://books2read.com/r/B-A-VNTK-IGFKB

Connecting independent readers to independent writers.

Did you love Yoga For Beginners: Ashtanga Yoga: With The Convenience of Doing Ashtanga Yoga at Home!!? Then you should read 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 by Rohit Sahu!

Are you looking for an active yoga practice that offers cardio benefits? Are you looking to burn calories, build bone density, boost your cardiovascular fitness, and improve your overall flexibility? If so, Bikram Yoga is what you need.

Yoga origin can be traced back to more than 5,000 years ago, but some researchers believe that yoga may be up to 10,000 years old. The word 'Yoga' first appeared in the oldest sacred texts, the Rig Veda, and is derived from the Sanskrit root "Yuj" which means to unite.

According to the Yoga Scriptures, the practice of yoga leads an individual to a union of consciousness with that of universal consciousness. It eventually leads to a great harmony between the human mind and body, man, and nature.

Yoga provides multiple health advantages, such as enhancing endurance, reducing depression, and improving overall wellness and fitness.

There are 10 primary types of Yoga. So if you're trying to figure out which of the different types of Yoga is best for you, remember that there's no one right or wrong. You can ask yourself what's important to you in your Yoga practice: Are you searching for a sweaty, intense practice, or are you searching for a more meditative, gentler practice that looks more appealing? Like you choose any sort of exercise, choose something you want to do.

I've made a complete series on all 10 types of yoga. This is Hot/Bikram Yoga; others are also available!

Hot Yoga is a form of yoga performed under hot and humid conditions, resulting in considerable sweating. Some Hot Yoga practices try to replicate the heat and humidity of India, where yoga originated. Research on one form of Hot Yoga, Bikram Yoga, suggests improving balance, lower body strength and range of motion for both the upper and lower body, and may even help improve arterial stiffness and metabolic measures such as glucose tolerance and cholesterol levels, as well as bone density and perceived stress.

If you've never performed Hot Yoga before, it's just a series of specific yoga poses in a space heated to around 100 degrees... The motions are often slower than Power Yoga, so you keep the poses longer. You're going to be VERY sweaty—the goal is to help your body flush out toxins in the form of sweat.

Hot Yoga is good for the skin. Sweating during class naturally exfoliates all those dead skill cells, and they rub right off, leaving you feeling lighter and brighter—not to mention smoother. So, are you struggling with your Bikram or Hot Yoga practice? Find out how to sustain and even boost your yoga benefits at home!

In this guide, you'll discover:

✔ Science Behind Hot/Bikram Yoga✔ Who Can Perform It✔ Benefits✔ Things You Need to Know Before Starting (What to wear, essentials, and the appropriate atmosphere)✔ All the 26+2 Bikram Poses ✔ Best Practices to Avoid Injury✔ Beginner's Common Mistakes and How to Fix Them✔ Common Myths and FAQs

So, are you interested in learning all about how Hot/Bikram Yoga can benefit you? This is a comprehensive guide to take a closer look at what this yoga style can do for you and how you can master it for your overall well-being.

Covering the fundamentals of each pose in exact detail, including how to correct the most common mistakes, as well as changes to almost all body types, this Hot Yoga guide has left nothing to help you make daily breakthroughs.

Now don't bother, claim your copy right away!! Read more at Rohit Sahu’s site.

About the Author

India is one of the oldest civilizations in the world, spanning a period of over 4000 years, and witnessing the fusion of several customs and traditions, which reflect the rich culture and heritage of the Country. Ayurveda is an ancient medicine system of the Indian subcontinent. It is said to have originated in India about 5000 years back... The world is far more advanced than us. However, with this advancement, they have brought many mishaps upon themselves as well. Today, we are dealing with so many things that affect our health adversely. Be it mobile phones, or massive industries. There is an urgent need for a medical practice that heals the body while keeps the other body parts undisturbed, which aims at bettering the human lifestyle, soothes the mind, and calms the soul. And that is why Ayurveda and Spiritual practices are mostly adopted by the western world. Westerners are increasingly adopting this ancient system and trying to learn the ways to be happy and fulfilled. Rohit Sahu is a known Indian Ayurveda and Spirituality author. He has been writing on the subject for over 7 years. Rohit loves to read and writes self-help books related to Ayurveda and Spirituality. He takes a whole different approach and solves an issue at a time. His books are based on ancient Indian culture which one can seek to be content, happy, and healthy in all aspects of well-being (Mind, Body, and Soul). Read more at Rohit Sahu’s site.