Ashtanga Vinyasa Basics
Yoga Poses in this Sequence
Bridge Pose
BRIDGE POSE Setu Bandha Sarvangasana (SAY-tu BAHN-duh sar-vahn-GAHS-anna) https://vimeo.com/video/395088086 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 …
Chair Pose
CHAIR POSE Utkatasana (OOT-kahTAHS-anna) https://vimeo.com/video/395197395 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 …
Extended Side Angle
EXTENDED SIDE ANGLE Utthita Parsvakonasana (oo-TEE-tah parsh-vah-cone-AHS-anna) https://vimeo.com/video/395193717 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 …
Locust Pose
LOCUST POSE Salabhasana (shah-lah-BAHS-uh-nuh) https://vimeo.com/video/395088130 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 …
Plow Pose
PLOW POSE Halasana (hah-LAHS-anna) https://vimeo.com/video/395193425 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 …
Sphinx Pose
SPHINX POSE Salamba Bhujangasana (SAH-luhm-buh buj-uhn-GAHS-uh-nuh) https://vimeo.com/video/395193991 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). …
Supported Shoulderstand
SUPPORTED SHOULDERSTAND POSE Salamba Sarvangasana (SAH-luhm-buh suhr-vuhn-GAHS-uh-nuh) https://vimeo.com/video/395086110 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 …
Triangle Pose
TRIANGLE POSE Utthita Trikonasana (UT-ti-tuh tri-ko-NAHS-uh-nuh) https://vimeo.com/video/395193245 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 …
Warrior I
WARRIOR I Virabhadrasana I (vee-ruh-buh-DRAHS-uh-nuh) https://vimeo.com/video/395086529 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 …
Warrior II
WARRIOR II Virabhadrasana II (vee-ruh-buh-DRAHS-uh-nuh) https://vimeo.com/video/395090252 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 …
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 …