Ashtanga Yoga (benefits, Poses and Sequence) 2020.

Ashtanga Yoga Poses, Benefits, and More.

Ashtanga Yoga

Ashtanga Yoga:

Ashtanga Vinyasa yoga is one of the ancient time practicing yoga, which is now a days promoted as a modern-day form of classical Indian yoga. This style of yoga is created in the 20th century by k.pattabhi Jois, which should not be confused by with the actual philosophy called "Ashtanga yoga" by sage Patanjali who give the mantra of the yoga to the whole world. Ashtanga yoga style is a very energetic, synchronizing breath with various movements.
Ashtanga Yoga

There are individual poses called "Asanas", which are linked by the following movements
"Vinyasa". In 1948, K.Pattabhi Jois was established this yoga research institute, which is the current style of teaching this yoga is called as Mysore style after the city in India where it was originally taught. Various types of power yoga is originated from the Ashtanga Vinyasa yoga.

 In the Ashtanga Vinyasa yoga there are 5 series of practice which begin with 5 repetitions of Surya Namaskar A and 5 repetitions of Surya Namaskar B, later which is followed by a Standing Sequence. There are originally 4 series in the Ashtanga Vinyasa yoga syllabus which firstly start with the primary, intermediate, Advanced A and Advanced B. There is also a fifth series called "Rishi series" for which Pattabhi Jois said that one can practice this series after getting mastered all the 4 series.
Ashtanga Yoga

In the modern era of the 21st century, a "New Generation" of Ashtanga Vinyasa yoga teachers have absorbed a new series of rules, which is taught in a linear style without variations. This practice takes place in the strict environment of Mysore under the guidance of a sharath approved teacher.

Ashtanga Yoga Principles:

 There are certain principles in the Ashtanga Vinyasa yoga which emphasizes certain important components, which namely
 Called "Tristan" which means "three places of action or attention" or "more physical aspects of poses" and the "Vinyasa" which defines as a "system of breathing and movement".

 Tristan:

 Tristan which means the three places of attention or action i.e. breathing system called "Pranayama", posture "Asana" and the looking place "Drishti". These three are the core concepts in the practice, of Ashtanga yoga. By encompassing the three levels of purification the body nervous system and the mind are supposed to be "work in conjunction with each other".

 Vinyasa:

 The main purpose of Vinyasa is to purify the blood, which is contaminated or heated by the practice of Asanas. Vinyasa is the link that connects every asana with the next. In the modern era there is an addition in the Vinyasa yoga which coordinates the breathe with the transition movements between Asanas.

 Bandhas:

 One of the most important principles among all the 3 principles is Bandhas in the Ashtanga Vinyasa yoga. The Bandhas have 3 basic principles that are considered the internal body locks.

 1) Mula Bandha: This means a root lock at the pelvic floor.

 2) Uddiyana Bandha: which tells to draw back the abdomen, 2 inches below the navel.

 3) Jalandhara Bandha: This means throat lock, achieved by lowering the chin slightly while raising the sternum.

 Pattabhi Jois and Sharath Jois both tell that even if you are not practicing the "asana", but you have to do the practice of "Bandhas" which is a very important factor in yoga. It is said that without Bandhas, breathing will not be correct, and there will be no benefit of doing asanas.
Ashtanga Yoga


Ashtanga Yoga Benefits:

  •  Ashtanga yoga improves your body flexibility.
  •  Ashtanga yoga increases your strength.
  • Ashtanga yoga increases the muscle tone.
  • Ashtanga yoga helps to improve cardiovascular fitness.
  • Ashtanga yoga helps to reduce body fat.
  • Ashtanga yoga helps to decrease stress and anxiety.
  • Ashtanga yoga helps to increase your focus and creativity.

Ashtanga Yoga Poses and Sequence:

Surya Namaskar A:
Ashtanga Yoga

Surya Namaskar B:
Ashtanga Yoga

Standing Sequence:
Ashtanga Yoga

Intermediate Series:
Ashtanga Yoga

Finishing Sequences:
Ashtanga Yoga


Conclusion: Ashtanga Yoga is one of the oldest forms of yoga as many forms are originated from this yoga only. Yoga helps us to maintain our health physically as well as mentally fit. It helps us to purify our soul and leave a very healthy and happy life.



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