One of the advantages of the Ashtanga Yoga system is the fact that it is a set sequence of poses with a set methodology for getting in and out of each pose.
Once you've learned the sequences and how to get in and out of them, you don't have to think about what pose to do next. You know it.
As a result you can focus on doing the poses and smoothly connecting one yoga pose to the next one.
The technique for moving in and out of each pose is called a vinyasa but the term "vinyasa" can also be used to indicated a particular breath linked movement.
As an example, sun salutations can be considered a series of breath linked movements or vinyasas.
What is important about vinyasa is knowing where you are and where you are going to.
You can focus on moving from where you are to where you want to be while feeling your body (and controlling it) at the same time.
Once you have arrived in a posture, assuming that the end point is a posture that you are going to hold, you can then focus on moving your awareness within your body, making adjustments as and when you need to.
Because the sequence is set, one of the things that you can focus on both while moving in and out of postures and while holding them is your breath.
In Ashtanga yoga, a special type of breath is used and it is called Ujjayi Breathing.
In this breathing method you narrow your throat passage so that your respiratory muscles have to do more work while you inhale and exhale.
The more work your respiratory muscles have to do, the more heat your create, and the more you sweat.
In Ashtanga Yoga, sweating is one mechanism for getting rid of toxins that are in your body.
To help control your breath you can vary the amount that you constrict your throat and you can vary the way you use your breathing muscles.
Mula bandha is quite an advanced topic and for quite a while I've never talked about it because I didn't understand it fully enough. Only recently am I getting a better idea of what it is.
Anatomically, I believe that mula bandha helps to move and secure the sacrum (which is the base of the spine) relative to the pelvis.
Philosophically, I think that mula bandha is the ability to feel your entire body all at once, particularly your bones, while also having a clear idea of how you want your bones to be positioned or moved relative to each other.
Uddiyana Bandha is a compliment to mula bandha.
As with mula bandha, instruction on this can vary. I'd suggest learning to breath diaphragmatically first. Also practice gaining control of you transverse abdominus with agni sara.
Then work on pulling your lower belly in while using your diaphragm at the same time. You can either inhale, engage uddiyana (and mula) while using your diaphragm, and then relax both while exhale. Or you can exhale while keeping uddiyana engaged
These are suggestions, or guidelines.
Note your body's response to these practices. If you find yourself feeling anxious or tense, then practice without these locks and go back to basics, diaphragmatic breathing or costal breathing.
Once you've learned the sequences of poses and how to get in and out of them, you don't have to think about what pose to do next because you already know it. Instead you can focus on the pose that you are in and then focus on smoothly moving from that pose to whatever pose that follows it in the Ashtanga Yoga Sequence.
The primary series of Ashtanga yoga poses starts of with Sun salutations.
One of the tricks to learning sun salutations (and the entire ashtanga sequence) is to break them down into smaller "practice elements."
As well as helping you to remember the movements, practicing "elements" makes it easier to practice feeling your body as you do them.
Learning and practicing a few movements at a time makes it easier to hold what you are doing in short term memory.
You can then focus on doing the movements and feeling your body while you do them.
For tips on how to jump back into chaturanga dandasana a little more quietly (and with a little more control) you can read ashtanga jump backs.
Like sun salutations, the standing series of ashtanga yoga poses can broken into elements and learned a little bit at a time.
You can focus on a few poses at a time or even just one pose.
I'd suggest that at a maximum, especially if you are new to yoga, focus on learning four or five poses at a time.
This is a small enough number that you can easily retain in short term memory without having to stop and think.
But if you want to learn more in a single session then focus on learning groups of 2, 3 or 4 poses at a time.
To make remembering the sequence of poses easier it helps if you have a way of relating them to each other.
For myself I remember that:
The wide leg forward bending hand positions, in order, are:
This last position may be a preparation for the "big toe pose" that follows.
Here's a pictorial summary of the first part of the standing series of Ashtanga yoga poses.
The specifics including the vinyassas, are included in Ashtanga Standing Poses Part 1.
The next pair of poses is reverse prayer. The legs are in a similar position to revolving triangle but the hands are behind the back in prayer.
I should point out here that in the ashtanga yoga system, the right side is always done first.
Problems can arise in how you define which is the right side version of a pose.
The next posture, extended big toe pose, is three poses in one.
The fun part is holding the leg in place, unsupported for five breaths.
The next single leg balancing ashtanga yoga pose is half bound lotus.
Again you are on one leg, the other leg is in lotus.
You grab the toe of the lotus foot from behind the back with the same side arm. And you bend forward with the free hand on the floor.
Note that warrior 2 breaks the "right side first" rule.
You do left side warrior 2 first, then right side.
Ashtanga Yoga Poses part 1 has more details.
And ideally you can use the graphic below to see relationships between the poses in the second half of the Ashtanga standing series for yourself so that you can more easily remember the sequence of these poses.
The seated series of ashtanga yoga poses starts of similiar to the standing series, with some forward bends.
The first pose is actually sitting upright with legs straight (dandasana). If you've got tight hamstrings, this could be a stretch.
Following are three (or four) seated forward bending variations.
You grab the big toes, then the sides of the feet, then grab over the feet. Then finally you grab a wrist beyond the feet.
I've seen different variations of hand positions. In general they proceed from easier to more difficult.
Immediately following these forward bending yoga poses is a back strengthening yoga pose, reverse plank.
In this yoga pose you place your hands behind you, lift your hips with your legs straight. It acts as a counterpose for the forward bends, strengthening the muscles that have just been stretched.
The next two pairs of poses are also compliments.
Half bound lotus forward fold is followed by half hero forward bend.
In half bound lotus (see bound lotus yoga pose for tips on working towards lotus pose) one the foot is in lotus, again with the same side hand binding from behind.
In lotus position the thigh is externally rotated and the shin is displaced inwards with respect to the knee.
In half hero forward bend (triang muka ekapada paschimottanasana) the shin is folded to the outside of the thigh.
In this pose the thigh is internally rotated at the hip and the shin is displaced outwards with respect to the knee.
The next three poses are of the janu sirsasana type, a, b and c.
In janusirsasana type poses one knee is bend while the other is straight. And you bend forwards.
The C position has a similiar shin displacement to lotus. The only difference is the ankle is bend more than 90 degrees. (In lotus the front of the ankle can be stretched depending on the foot position that you use.)
Following the janu sirsasana series is the marichyasana series.
Here's where right and left can get confusing. General rule.
The marichyasana leg determines whether the pose is right or left.
In the first two marichyasana poses you bend forwards.
The third and fourth variations follow the same pattern but they are twists instead. You twist towards the marichyasana leg.
You also bind in these poses. And in general the binding arm is the hand that grabs.
Following the marichyasana series, the next few ashtanga yoga poses get a little bit tougher. Actually they got tough at the D variation.
The next yoga pose is boat pose.
You repeat 5 times, lifting up after each one. Then you balance in shoulder pressure pose with the legs on the shoulders, the hands supporting the body and the shins crossed in front of the arms.
Turtle yoga pose and sleeping turtle yoga pose follow.
In the first turtle yoga pose, you lay down between your legs and reach your arms under your legs. Legs are straight. In the second turtle yoga pose you cross ankles behind your head.
The next pose involves putting both legs in lotus then threading your arms through the gaps behind your knees. You then roll nine times in this position after first holding your face in your hands. This is called embryo in the womb. The 9 rolls represent the 9 months in the womb though some one told me it's actually 10 months. After, you roll up and balance on your hands (which are still inserted into your lotus!) This is called rooster pose.
For more on these seated poses check out ashtanga yoga poses 3.
The next set of poses could be thought of as a bit more relaxing.
Bound angle pose. How sweet. Feet together, knees bent to the side, bend forwards. (Grab the feet.)
Then two wide leg forward fold variations.
It's a little like the wide leg forward folds while doing the standing ashtanga yoga poses but first you bend forwards (while grabbing the big toes.) Then you fling your self up and balance on your butt.
The next version you start of on your shoulders with legs in the same position. You roll up to balanced, then roll forward and land on your heels.
Again like the standing ashtanga yoga poses you do a supine extended big toe pose.
Then you lay on your back, legs above you, grab onto your toes and roll up to balance, upward facing big toe pose.
Then lay on your back again, grab the sides of your feet and roll up to balance in Upward facing forward bend.
The final pose prior to finishing is a bridge variation. I actually left this pose out for a long time because I was worried about protecting my neck.
A substitute is bridge yoga pose.
The finishing series includes wheel pose 3 times. You push up and hold, then lower, then push up without much of a rest.
A seated forward bend follows to cool down.
Shoulderstand is followed by plough pose which in turn is followed by ear pressure pose (press your knees into the sides of your ears).
Then you do an upside down supported lotus (no need to bind this time.)
You then roll into fish (legs still in lotus) and extended fish yoga pose (legs straight.)
Then its time for headstand.
The final two poses are lotus variations. You bend forward in the first one doing a yoga seal, grabbing the feet from behind.
Then you lift up.
Finally you get to rest in corpse pose. This is a good practice at the end of any yoga practice. It's a chance for your body to recover and also to absorb the effects of the practice. And if you are really tired you just might fall asleep.
Learn how to use Friction to improve leg and arm strength.
Simple exercises with easy to follow instructions
Making difficult poses like Chaturanga Dandasana easier to learn.
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The standing forward bend yoga pose can be used to stretch or strengthen the hamstrings and glutes. It can also be used to stretch and strengthen the calves and as a balance exercise.
Yoga forward bends includes forwards bends for the hips and spine. Forward bends for the hips include both bent and straight straight positions.
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Some simple exercises so that you can work towards the pistol squat gradually.
Arm supported yoga poses can be used to strengthen the arms and shoulders. Includes plank, chaturanga dandasana, downward dog, dolphin pose, side plank, wheel, reverse plank, table top pose.
This sequence of seated yoga poses includes lotus and virasana variations, janu sirsasana and marichyasana variations as well as more basic seated poses like bound angle, pigeon and seated forward bend.
These hip flexor stretches open up the fronts of the hips and can be used as a preparation for front to back splits. Bent knee hip stretches can be used to focus on rectus fermoris.
Strengthen your hands, your arms, glutes and hamstrings with these standing forward bend variations.
The small actions in this standing psoas stretch can be used to stretch both the upper and lower fibers of the psoas muscle.
Variations of the standing psoas stretch that use the same basic actions.
Here's a break down of the steps of Ashtanga Yoga Surya Namaskar A to make this sun salutation easier to learn and remember.
A reclining psoas stretch I learned from a Richard Freeman Workshop. The better you understand your anatomy the easier it is to work on your body effectively.
The hip stretches included on this page can be used to stretch and improve flexibility of the hip flexors, hip extensors, adductors and abductors.
Friction and pressure are two simple techniques that I use to help my students get stronger and more flexible. These simple techniques also offer a roadway into not only learning how to activate your muscles, but getting a feel for them and your body. Three challenging yoga poses that I use these techniques in are chaturanga, front splits and side splits. While they might not help you get all the way down into the splits, they'll help you feel stronger, and more integrated as you work towards them. And because I've got to pay for my daughters schooling this week, I'm offering a discount on the frictional muscle control videos. (First 100 people only can save over 30%).
Active stretching teaches you muscle control to not only improve flexibility but also body awareness. You'll learn how to adjust postures for better feel as well as more control through a broader range of motion.
Standing exercises for low back pain plus anatomy that can affect the low back and how to use that anatomical understanding.
Experience your body (and understand it) with sensational yoga poses.
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These yoga poses for abs work on the abdominal muscles (and hips) in both standing positions and seated positions.
Here are the Ashtanga Standing Pose Vinyassas, with inhale movements highlighted in red.