7 Best Ashtanga Yoga Poses for Beginner
The disciplined style of yoga, Ashtanga syncs the breath with the movement to bless the practitioner with multiple benefits. To start practicing this classical yoga form, look at the best Ashtanga Yoga poses for beginners.
The outstandingly growing vogue of the ancient science of life has made it one of the most loved workout forms practiced across the globe. Yoga is the practice of the body, mind, and soul, a practice that promises to keep the entire being healthy and stable, lets you commence a healthy lifestyle, and helps attain enlightenment. Yoga is for all and anyone can practice it by choosing a suitable style or form. Yoga has many different types, styles, and forms, and Ashtanga Yoga is one of them.
One of the classical yoga forms, Ashtanga Yoga is a dynamic and physically demanding practice that was founded by K. Pattabhi Jois. Ashtanga is a Sanskrit word in which ‘Ashta’ means ‘eight’ and ‘Anga’ refers to ‘limbs’-- the ‘eightfold path’ of yoga. Ashtanga Yoga syncs the breath with the movements and generates internal heat that cleanses the body, strengthens the muscles and organs, and improves circulation.
And to start with, practice these best Ashtanga Yoga poses for beginner.
Padangusthasana (Big Toe Pose)
• Assume Tadasana and then spread your legs 3-4 inches apart.
• Breathe out and hinge forward folding at the hips.
• Your hands should be touching the floor, firmly gripping the big toe.
• Hold the pose for a minute.
Prasarita Padottanasana (Wide-Legged Forward Bend Pose)
• This Ashtanga yoga asanas for beginner can be performed right after Padangusthasana.
• Take a deep breath and turn your face towards the long edge of the mat.
• Make sure your feet are wide apart and hands placed on the hips.
• Now stretch your hands overhead and then spread your legs slightly further apart.
• Exhale and hinge forward folding at the hips. Your hands should touch the toes of the feet or the floor forward.
• Further, try to touch the crown of the head on the floor.
• Breathe slowly and deeply, and stay in the pose for 30-60 seconds.
Utkatasana (Chair Pose)
• Stand in Tadasana position. Spread the feet hip-width apart.
• Now raise your hands upwards overhead with palms facing each other.
• At the same time bend your knees and form a pose like you’re sitting in a chair.
• Shift the body weight on the heels and hold the pose for 30-60 seconds.
Virabhadrasana 1 (Warrior 1)
• Assume Tadasana with the legs 3-4 feet apart where the right foot should be in front of the left.
• Now move the right foot outward to make a 90-degree angle and left foot slightly backward to form a 15-degree angle.
• Now raise your hands overhead with palms facing each other and let the ear touch the inner arm.
• Exhale and bend your right knee slightly. Align the knee with the ankle.
• Hold the pose for 30-60 seconds. Release and repeat on the other side.
Janu Sirsasana (Head-To-Knee Pose)
• Sit on the floor on the mat with legs stretched out in front of you and hands kept beside the body.
• Now fold your left knee outward and place the sole on the right inner thigh.
• Breathe in and raise your arms upward overhead, and as you breathe out, hinge the torso forward on the right leg, folding from the hip joint.
• Make sure your forehead touches the right knee, and at the same time hold the right foot with your hands.
• Be in the pose for a minute. Release and repeat on the other side.
Bhujangasana (Cobra Pose)
• Lie flat on your stomach on the floor with feet together and hands beside the body.
• Now slide your hands upward beside the shoulders, and then inhale, and lift your torso off the floor.
• Now move your head backward, giving a slight arch to your neck and back, and hold the pose for a minute.
Chakrasana (Wheel Pose)
• Lie flat on your back on the floor with feet together and hands beside the body.
• Now fold your knees and let the sole of the feet touch the floor, and pull them closer to the hips.
• Open your fingers, and keep your hands behind the shoulders.
• Now lift your entire body off the floor, shifting the body weight on the limbs.
• Let your head hung in the air without straining the neck. Stay in the pose for a minute.
These ashtanga yoga postures for beginner are simple and packed with a lot of benefits.
So, go on and be on your way to become an Ashtangi!