Common Ashtanga Poses For Starters To Perform


Brief history of Ashtanga

 It has its roots in an ancient text called the Yoga Korunta. Ashtanga Yoga or Ashtanga Vinyasa Yoga which means Eight Limbs. This refer to the eight essential practices —yama- moral codes; niyama- self-purification and study; asana, posture; pranayama, breath control; pratyahara, sensory control; dharana, concentration; dhyana, meditation; and samadhi, self-purification and study. The word Vinyasa is referred to the practice of aligning body movements and breath that creates relaxation.  Ashtanga yoga was developed by K. Pattabhi Jois, who was influenced greatly by Patanjalis eight limbs. When practiced regularly and with continuous duration, physical and mental afflictions dissolve, vibrant health and Self-awareness arise. It is the source of most all power and flow style Yogas.

Utkatasana or Chair Pose

The Utkatasana is a powerful posture that increases heat in the body.

 How to do it?

  1. Stand tight in Mountain Pose and raise the arms perpendicular to the floor. One can either do it by keeping the arms alongside, palms siding inward or put together the palms.
  2. Bend the knees. These will project out over the feet, and the torso will lean slightly forward until the front torso forms an almost right angle with the tops of the thighs. Keep the inner thighs parallel to each other .
  3. Hardened the shoulder against the back and take the tailbone down towards the floor and in toward your p
  4. Do the pose within a minute and once done, straighten the knee by lifting strongly through the arms. Release the arms to the sides into the doing the Mountain Pose.

Beginner’s Tip

Perform it near a wall. Stand with your back to the wall. Adjust so that when you bend into the position, your tailbone just touches and is supported by the wall.


  1. Stretches shoulders and chest
  2. Stimulates the abdominal organs
  3. Strengthens the ankles, thighs, calves, and spine
  4. Strengthens the legs and arms and opens the 

Mountain Pose

It is a basic standing yoga pose that helps the mind focus on the body and breathing. The Mountain Pose engages the mind and the body and teaches a discipline of focus and serenity.


How to do it?

  1. Stand with feet firmly on the ground together with the chin pointed slightly downward and arms hanging by the
  2. Relax the shoulders and look ahead and then spread the legs apart. One must distribute the weight on both feet to find balance.
  3. Raise the arms upward and relax.



  1. It increases strength, power, and mobility in the legs and hip.
  2. It develops strength and flexibility in the spine.
  3. It harmonizes the body and mind
  4. It warms up the body and is the introductory Astanga yoga pose.


It is all about commitment in the legs and creating a solid foundation and strong container to release and expand into. The pose is definitely  an intense hamstring and hip opener. It should be approached methodically using the support of a wall or blocks.

How to do it?

  1. Begin in mountain pose with arms stretched.
  2. Put the right foot forward, fold arms at the back stretching from the elbows.
  3. Slowly Bend forward
  4. Revert to the mountain pose.

Beginner’s Tip

Bend the front knee slightly and slowly straighten the front leg without disturbing any of the other alignments achieved in the pose. Alternately, the hands can be on the floor on either side of the front foot to gain leverage in raising the tailbone than putting it at the back.

Take the feet hip width distance apart to allow more room for the hips as well as for an easier balance.


  1. It improves posture and sense of balance.
  2. It stretches the spine, shoulders and wrists , hips and hamstrings.
  3. It improves digestion.
  4. Stretches chest and sides.

Rajakapotasana (Royal Pigeon Pose)

It is a deep backbend that puffs the chest, making a yogi resemble a pigeon.

How to do it?

  1. From downward facing dog pose, bring the right leg up into a down dog split.
  2. Then,bend right knee and slowly bring it to the floor.
  3. Release the front of the left leg to the floor.Square hips towards the front of the mat.
  4. Go back to the sleeping child p


Beginner’s Tips

  1. Slip the loop over the back foot and tighten it around the ball of the foot, making sure the buckle is against the sole.
  2. Place the strap beside you. Once you bend the knee at the back, grasp the strap with the same hand as the back leg.
  3. Swing that arm up over your head, and reach back with the other hand. Hold the strap with both the hands and walk your hands down the strap, reaching for your foot.


  1. It massages the abdominal organs that significantly improves stomach
  2. It improves the functioning of the reproductive systems.
  3. It manages to open up the chest area allowing for easy breathing and it strengthens the groin.
  4. Stretches the thighs, groins and back.


Adho Mukha Asana (Downward Dog)


Derived the term from Sanskrit where “Adho” means “Half”, “Mukha” means “Face” and “Svan” means “Dog”. It is a mild inversion that calms the nervous system and helps relieve stress. It is a foundational yoga asana that requires flexibility and upper body strength.

How to do it?

    1. Stand straigh and inhale deeply.
    2. Bend forward from waist and put palms flat on the floo
    3. Lift hips upwards to make an inverted letter V pose .
    4. Press chest towards knees and stable the heels toward the floor.
  1. Breathe properly and do the pose with each exhalation.


  1. It aids with constipation and urine obstruction.
  2. It relieves back pain, headaches and fatigue.
  3. It helps in Regulating diabetes.
  4. It helps one to recover from a rigorous exercise routine.

What are the  overall benefits of Ashtanga Yoga?

  1. The Internal organs get massaged.
  2. It Increases mobility of joints.
  3. It Increases blood
  4. It keeps weight in check.
  5. Has greater resistance to stress.
  6. It lowers blood pressure.
  7. It decreases cholesterol and blood sugar levels.
  8. It increases the level of
  9. It helps attain inner peace.
  10. It increases mental clarity.
  11. It creates self-awareness and calms the



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