Basic ashtanga yoga pose categories include:
Further categories could include:
These move between standing poses and belly down poses.
Then from there the focus is on standing poses, some of them balancing on one foot poses like Big Toe Pose, then seated poses, most of them seated forward bends or hamstring stretches, and supine (belly up) poses, followed by some inverted yoga poses, namely headstand and shoulderstand.
A closer look at sun salutations shows that they include backward and forward bending spine actions. So for example, the first movement of each sun salutation, lifting the arms, can be accompanied by a backward bend of the spine. Also, upward dog involves a backward bend of the spine. Meanwhile, The second movement, bending forwards, can involve a forwards bending of the spine.
They also include backward and forward bending hip actions. The main backward bending hip action happens in upward dog. Forward bending hip actions occur in the standing forward bends, chair pose (at the beginning of sun salutation b) and in downward dog pose.
As for the standing poses, they include a mix of bent and straight knee poses, as well as asymmetrical poses with the legs spread front to back (longitudinal standing poses) and then side to side (lateral standing poses).
The lateral asymmetrical poses are noteworthy because in these poses, triangle and side angle, the hip is bent to the side with the thigh turned out (or if you prefer, externally rotated.)
The seated poses are mainly forward bends for the hips. A lot of these are asymmetrical with one leg straight and the other knee bent. But, the bent knee leg is taken through a wide variety of bent knee positions.
These include positions with the shin folded to the inside of the thigh and to the outside of the thigh.
As an example, the first two asymmetrical seated poses are a lotus pose variation which folds the foot to the inside of the thigh and a hero pose variation which folds the foot to the outside of the thigh.
If you look closely at the ashtanga primary series with a discerning eye you'll see that a lot of similarities between the standing poses and the seated or supine poses. It's almost as if the seated part of the series is just the standing poses done sitting down.
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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Nauli kriya is a great party trick (look what I can do) but it is also a great way to train the intercostals and stretch the diaphragm.
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IT Band Anatomy and Biomechanics
Anatomy and Biomechanics for Body Awareness and control focuses on understanding the anatomy and biomechanics relevant to feeling your body and controlling it.
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Foot Anatomy and Biomechanics including Tibialis Posterior, Peroneus Longus, Peroneus Brevis and Tibialis Anterior .
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Improve Strength, Flexiblity, Body Awareness. Muscle control is at the heart of all of these.
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Grabbing a wrist behind your back. Tips for Binding in Marichyasana C.
How to grab your hand behind your back. Tips for binding in Marichyasana A.
Steps for working towards bound side angle so that you can bind a little more easily.
Modified Marichyasana B is done with the other leg not in lotus. This pose can still be challenging to bind it, so some tips on how to bind with awareness.
Tips for working towards binding in Bound Twisting Side Angle Pose.
Steps for Binding in Seated Half Bound Lotus Pose as well as modifications if you can't bind, and actions you can do when you do bind.
Balancing in side plank can be made easier to learn if you learn the necessary actions step-by-step with this sensational yoga poses yoga tutorial.
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.