Ashtanga Vinyasa Basics

Yoga Poses in this Sequence

Bridge Pose (Setu Bandha Sarvangasana) - Yoga Pose

Bridge Pose

BRIDGE POSE Setu Bandha Sarvangasana (SAY-tu BAHN-duh sar-vahn-GAHS-anna) BENEFITS OF BRIDGE POSE Stretches the spine, chest, and neck Improves digestion Reduces backache Lowers stress and anxiety Helps symptoms of asthma Useful for those with high blood pressure SUMMARY OF BRIDGE POSE Bridge Pose, or Setu Bandha Sarvangasana, is a standard part of many yoga …

Ashtanga Vinyasa Basics Read More »

Chair Pose (Utkatasana) - Yoga Pose

Chair Pose

CHAIR POSE Utkatasana (OOT-kahTAHS-anna) BENEFITS OF CHAIR POSE Enlivens the heart, diaphragm, and abdominal area Tones the butt and hips Strengthens the spine, thighs, calves, and ankles Helps counter flat feet and strengthen arches Stretches the shoulders and chest SUMMARY OF CHAIR POSE Chair Pose, or Utkatasana, is a fairly challenging standing yoga pose …

Ashtanga Vinyasa Basics Read More »

Extended Side Angle Pose (Utthita Parsvakonasana) - Yoga Pose

Extended Side Angle

EXTENDED SIDE ANGLE Utthita Parsvakonasana (oo-TEE-tah parsh-vah-cone-AHS-anna) BENEFITS OF EXTENDED SIDE ANGLE Strengthens, flexes and stabilizes the leg muscles Strengthens the abdominal muscles Reduces back pain and helps with the posture Ignites clear, imaginative thinking SUMMARY OF EXTENDED SIDE ANGLE The Extended Side Angle Pose, or Utthita Parsvakonasana, is a position which does not …

Ashtanga Vinyasa Basics Read More »

Locust Pose (Salabhasana) - Yoga Pose

Locust Pose

LOCUST POSE Salabhasana (shah-lah-BAHS-uh-nuh) BENEFITS OF LOCUST POSE Lengthens the spine and the back Promotes healthy posture Opens the shoulders Strengthens the core Stretches the hamstrings Reduces pain and anxiety Improves blood circulation SUMMARY OF LOCUST POSE Locust Pose, or Salabhasana, is a backbend of extra strengthening, stretching and mental benefits. First off, it …

Ashtanga Vinyasa Basics Read More »

Plow Pose (Halasana) - Yoga Pose

Plow Pose

PLOW POSE Halasana (hah-LAHS-anna) BENEFITS OF PLOW POSE Anxiolytic effect Stimulates abdomen and thyroid gland Reduces the stress of menopause SUMMARY OF PLOW POSE Intense Side Stretch Pose, or Parsvottanasana, is a beautiful balancing, stretching as well as strengthening pose. It demands awareness and synchronized breathing from the practitioner so it also serves as …

Ashtanga Vinyasa Basics Read More »

Sphinx Pose (Salamba Bhujangasana) - Yoga Pose

Sphinx Pose

SPHINX POSE Salamba Bhujangasana (SAH-luhm-buh buj-uhn-GAHS-uh-nuh) BENEFITS OF SPHINX POSE Strengthens the spine Stretches chest, shoulders and stomach Firms the gluteal muscles SUMMARY OF 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). …

Ashtanga Vinyasa Basics Read More »

Supported Shoulderstand (Salamba Sarvangasana) - Yoga Pose

Supported Shoulderstand

SUPPORTED SHOULDERSTAND POSE Salamba Sarvangasana (SAH-luhm-buh suhr-vuhn-GAHS-uh-nuh) BENEFITS OF SUPPORTED SHOULDERSTAND POSE Relieves stress Stimulates thyroid Stretches the back of the neck Tones lower body SUMMARY OF SUPPORTED SHOULDERSTAND POSE Supported Shoulderstand is a fairly accessible yet challenging inversion that brings the weight into the shoulders, neck and the back of the head. It …

Ashtanga Vinyasa Basics Read More »

Triangle Pose (Utthita Trikonasana) - Yoga Pose

Triangle Pose

TRIANGLE POSE Utthita Trikonasana (UT-ti-tuh tri-ko-NAHS-uh-nuh) BENEFITS OF TRIANGLE POSE Intensely stretches hamstrings Strengthens thighs and groin Tones side core muscles (obliques) Opens through shoulders and chest Improves focus SUMMARY OF TRIANGLE POSE Extended Triangle Pose (“Utthita” meaning extended, “tri” meaning three, “kon” meaning angle and “asana” meaning pose), often shortened to Triangle, is …

Ashtanga Vinyasa Basics Read More »

Warrior I (Virabhadrasana I) - Yoga Pose

Warrior I

WARRIOR I Virabhadrasana I (vee-ruh-buh-DRAHS-uh-nuh) BENEFITS OF WARRIOR I Strengthens legs and glutes Lengthens through the spine Stretches psoas Builds strength in arms and shoulders SUMMARY OF 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 …

Ashtanga Vinyasa Basics Read More »

Warrior II (Virabhadrasana II) - Yoga Pose

Warrior II

WARRIOR II Virabhadrasana II (vee-ruh-buh-DRAHS-uh-nuh) BENEFITS OF WARRIOR II Strengthens legs and glutes Helps to improve posture Stretches psoas Builds strength in arms and shoulders Allows for broadening through shoulder blades and collarbones Opens through thighs and groin SUMMARY OF WARRIOR II Warrior II, or Virabhadrasana II, is a natural continuation in the Warrior …

Ashtanga Vinyasa Basics Read More »

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 …

Ashtanga Vinyasa Basics Read More »