Ashtanga Yoga Postures & Sequences You Should Know About
Vinyasa Yoga is a sequence of postures that you perform one by one, and that is what makes it one of the unique types of Yoga. Because you move from one posture to another posture in one continuous motion, it is also called Flow Yoga or Vinyasa Flow Yoga.Today, we will talk about what are the postures and their sequences to follow for Vinyasa Yoga. How is it different from hatha yoga, and what are some of the benefits of Vinyasa Yoga. So, stay tuned.
Table of Content
Ashtanga Primary Series Poses
These are the poses most suitable for ashtanga yoga poses for beginners, and the primary series is called Yoga Chikitsa, as these postures are used in yoga therapy for health. Here is the primary sequence for Ashtanga Yoga.
- Surya Namaskara A
- Surya Namaskara B
Fundamental Postures
- Padangustasana
- Pada Hastasana
- Utthita Trikonasana
- Utthita Parvakonasana
- Prasarita Padottanasana
- Parsvottanasana
Ashtanga Primary Series Postures
- Utthita Hasta Pandangustasana
- Ardha Baddha Padmottanasana
- Utkatasana
- Virabhadrasana
- Paschimattanasana
- Ardha Baddha Padma Paschimttasana
- Triang Mukha Paschimttasana
- Janu Sirsasana
- Marichyasana
- Navasana
- Bujapisasana
- Kurmasana
- Supta Kurmasana
- Garbha Pindasana
- Kukkutasana
- Baddha Konasana
- Upavustha Konasna
- Supta Konasna
- Supta Padangusthasana
- Ubhaya Padangusthasana
- Urdhva Mukha Paschimattasana
- Setu Bandhasna
- Urdhva Dhanurasana
Closing Sequence
- Salamba Sarvangasana
- Halasana
- Karnapidasana
- Urdhva Padmasana
- Pindasana
- Mathsyasana
- Uttana Padasana
- Sirsasna
- Yoga Mudra
- Padmasana
- Utpluthih
- Savasana
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Ashtanga Intermediate Postures
The Intermediate series is performed after you have completed the primary series and you are comfortable with them. The intermediate series is called Nadi Sodhana, which refers to the purification of the nerves. These ashtanga second series poses can be a little uneasy for beginners. Therefore, it is advisable to move on to them only when you are comfortable with the Primary series.
- Pasasana
- Krouncasana
- Salbhasana
- Berksana
- Dhanurasana
- Purva Dhanurasana
- Ustrasana
- Laghu Vajrasana
- Kapotasana
- Supta Vajrasana
- Bakasana
- Bharadvajrasana
- Ardha Matsyendrasana
- Eka pada Sirsasana
- Dvipada Sirsasana
- Yoga Nidrasana
- Tittibhasana
- Pinca Mayurasana
- Karandavasana
- Mayurasana
- Narkasana
- Vatayanasana
- Parighasana
- Gomujhasana
- Supta Urdva Pada Vajrasana
- Mukta Hasta Sirsasana
- Baddha Hasta Sirsasana
- Urdhva Dhanurasana
- Pascimottanasana
Advanced Series Postures
As you can see above, the postures gradually build up in their level of expertise. Like intermediate postures, you are advised to attempt them only after doing the intermediate series with comfort. The ashtanga third series poses are called Sthira Bhaga, and it refers to strengthening your core.
The advanced series is further divided into four parts, and you should only move on to the series next to you if you can perform every single posture from the series before. They are called Advanced series a, b, c, and d, and here are some of the poses from the series.
- Vasisthasana
- Viscamitrasana
- Kasyapasana
- Chakorasana
- Bhairvasana
- Skandasana
- Durvasana
- Urdhva Kukkutasana A & B
- Koundinyasana
- Astavakrasana
- Bakasana
- Purna Matsyendrasana
- Viranchyasana
- Dvipada Viprita Dandasana
- Viprita Salbhasana
- Ganda Bherundasana
- Supta Trivikrmasana
- Hanumanasana
- Dikasana
- Utthita Trivikramasana
- Natarajasan
- Raja Kapotasana
- Ekpada Raja Kapotasana
- Vruksasana
- Viprita Chakrasana
- Pashimottasana
Conclusion
These are the sequences or postures typically used in Ashtanga Yoga for primary, intermediate, and advanced levels. The students are expected to memorize these sequences and practice them. It helps in improving your flexibility, strength, cardiovascular fitness, and much more. So why wait? Start with your Ashtanga Yoga postures right away, albeit with the primary series if you are just getting into it.
Do you want to know more in-depth about other yogas then talk to an expert therapist now.
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