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.
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You can practice scapular control with the arm movements of the dance of shiva. Scapular stabilization and control can be important when trying to bind in yoga poses like Marichyasana A.
Lifting up into eka pada bakasana from marichyasana A with tips on lifting up and balancing while transitioning from the binding yoga pose to the arm balance.
How to grab your hand behind your back. Tips for binding in Marichyasana A.
Grabbing a wrist behind your back. Tips for Binding in Marichyasana C.
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.
Steps for working towards bound side angle so that you can bind a little more easily.
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.
Tips for working towards binding in Bound Twisting Side Angle Pose.
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.
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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.