Ashtanga Vinyasa Basics

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Yoga Poses in this Sequence

Bridge Pose

Bridge Pose

Bridge Pose, or Setu Bandha Sarvangasana, is a standard part of many yoga routines. It’s one of those poses which is strengthening but relaxing, invigorating but serene. Your body forms the bridge here, creating an arch. You can add different variations including one leg up and clasping your hands beneath your body to make this pose more challenging.

Chair Pose

Chair Pose

Chair Pose, or Utkatasana, is a fairly challenging standing yoga pose which tests many different parts of your body at once. Chair pose requires you to balance while building strength in your entire lower half of your body. At the same time, this standing pose builds core strength by the nature of the balance position involved.

Extended Side Angle

Extended Side Angle

The Extended Side Angle Pose, or Utthita Parsvakonasana, is a position which does not only ground you and makes you more aware of your body, but it also strengthens it to its core. Being a strong activator of the Heart Chakra, the pose promotes free thinking, mindfulness and imagination. Naturally, it also gives a great stretch to the hamstrings, quadriceps, psoas as well as the upper body muscles.

Locust Pose

Locust Pose

Locust Pose, or Salabhasana, is a backbend of extra strengthening, stretching and mental benefits. First off, it lengthens the spine and the back, alleviating pain and tension in the area and promoting a healthier, more natural posture. At the same time, it strengthens the core as its muscles are needed to hold the balance. Improving the blood circulation in the whole body, the pose improves tissue oxygenation and hence calmness, better mood and mitigation of anxiety.

Plow Pose

Plow Pose

Plow Pose, or Halasana, is a nerve-calming pose that releases tension from the central and peripheral nervous systems. It is usually performed at the end of the yoga session to prepare for Corpse Pose and meditation. Halasana is a great pose to stretch your spine and shoulders, manipulate the digestive organs, and decrease anxiety and stress. Overall, Plow Pose is a fantastic pose to practice for amateur and professional yoga users.

Sphinx Pose

Sphinx Pose

Sphinx Pose is a variation of a Cobra backbend. In fact, its Sanskrit name translates to Supported Cobra Pose (“Salamba-” meaning with support, “-bhujanga” meaning snake or serpent). It’s a lovely alternative to deeper Cobra variations or Upward Facing Dog Pose for those who don’t want to load their lower spine too much.

Supported Shoulderstand

Supported Shoulderstand

Supported Shoulderstand is a fairly accessible yet challenging inversion that brings the weight into the shoulders, neck and the back of the head. It creates a flexion movement in the upper spine while simultaneously firming and strengthening the lower part of the body.

Triangle Pose

Triangle Pose

Extended Triangle Pose (“Utthita” meaning extended, “tri” meaning three, “kon” meaning angle and “asana” meaning pose), often shortened to Triangle, is a combination of a side bend and twist, that brings the focus on hamstrings, chest and shoulders. It is often practiced as part of a Warrior sequence..

Warrior I

Warrior I

While yoga is founded in peace, the name of this pose commemorates a spiritual warrior - someone strong, brave and not stepping down in the face of adversity. Warrior I is recognised as one of the foundational poses, practiced regularly in most yoga disciplines.

Warrior II

Warrior II

Warrior II, or Virabhadrasana II, is a natural continuation in the Warrior series, and can be used in a sequence as well as practised in isolation. It involves the majority of muscle groups and requires a lot of focus to get all the pose elements right.

Bobby Rodriguez

Bobby Rodríguez came across the yoga practice over ten years ago while navigating what felt like rock bottom. After years of self medicating and disordered eating proved fruitless, the tools of the yoga practice allowed Bobby to find healing in Self excavation through movement- and later on stillness. Bobby draws largely from Ashtanga and Dharma yoga methods to assist those seeking wellness and Self Realization through yoga. He is grateful to teachers Sri Dharma Mittra, Julia Shemesh, and Gimel Everett for sharing the fruit of their knowledge. Aum Namaste.