The best poses of Ashtanga Yoga

Ashtanga yoga or “power yoga” is suitable for athletes who want to train physically during a yoga class.

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All types of yoga have a positive impact on physical fitness, but ashtanga yoga focuses more on muscle development than meditation.

If you are a novice, consult with an instructor before starting these classes.

Even your beginner poses are very demanding.

Greetings to the sun

Greetings to the sun is a warm-up sequence for ashtanga routines.

This can begin in Urdhva Vrikshasana, which is similar to the pose of the mountain.

From this pose, you lean towards Uttanasana A or Uttanasana B. Both poses are similar and you must stretch to touch your feet.

From that pose you descend to Chaturanga Dandasana, which is similar to the lower pose in a bending of arms.

Then you raise your head and place yourself in Urdhva Muhsa Shavasana, or pose of the cobra.

From this pose you move your body back to Adho Mukha Shvanasana, or dog pose.

From there you jump with your feet towards your hands and you rise once more to Uttanasana, and then again to the pose of the mountain to complete the salutation to the sun.

Standing poses

These poses are Padangushthasana, Utthita Trikonasana, which resembles the triangle pose, Parivritta Trikonasana, which resembles the reverse triangle pose, Parivritta Parshvakonasana and Parshvottanasana.

There are four variations of Prasarita Padottanasana, and all of them take a wide step and lean forward, until your head touches the floor.

The variations change the position of the arms, from inclined forward until with the hands resting on the floor, the arms backwards with the hands in the hips or the arms looking upwards with the hands touching the feet.

Intermediate poses

Once you have mastered beginner poses in the ashtanga, you can try more difficult positions that require more balance, flexibility, endurance and mental focus.

Bhekasana is a position where you lie face down and carry your legs forward, until your feet are facing your buttocks.

Then you take your feet with your hands and press your palms on your toes, pushing your feet towards the floor.

You can see that advanced ashtanga is more difficult to notice that Pincha Mayurasana is an intermediate pose.

In this, all the weight of your body rests on your forearms while your feet point to the sky, basically, you are making a vertical on your forearms.

Advanced Poses

The advanced poses in ashtanga are for masters who master the practice of ashtanga.

Beginners should not even try them, because they are probably incapable of doing them unless they are extremely flexible and have an extraordinary balance.

Vasishthasana is a pose in which your hand and your foot on one side of the body are on the ground, while you raise the other hand to the sky and raise the leg until you can hold it with your hand.

Galavasana is one of the most visually stunning ashtanga poses and certainly one of the most difficult.

In this pose, the balance of your body rests only on the hands.

The knee of one leg rests on one elbow and the other leg is raised straight up and back.

In this way you resemble a short race racer,