Ashtanga Yoga, a dynamic and structured form of yoga, offers practitioners a systematic approach to physical, mental, and spiritual growth through a specific sequence of postures. Rooted in ancient Indian tradition and refined by modern masters, the Ashtanga Yoga sequence provides a pathway for practitioners to cultivate strength, flexibility, and mindfulness on their journey towards self-realization. In this article, we’ll explore the steps of the Ashtanga Yoga sequence, guiding you through each posture with clarity and intention, so you can experience the transformative power of this ancient practice.
- Sun Salutations (Surya Namaskar): The Ashtanga Yoga sequence begins with a series of Sun Salutations, known as Surya Namaskar, to warm up the body and synchronize movement with breath. Start by standing at the front of your mat in Mountain Pose (Tadasana). Inhale as you sweep your arms overhead, and exhale as you fold forward into Forward Fold (Uttanasana). Inhale to a Halfway Lift (Ardha Uttanasana), and exhale to step or jump back into High Plank (Chaturanga Dandasana). Inhale as you lower down with control, exhale as you push up into Upward-Facing Dog (Urdhva Mukha Svanasana), and inhale as you lift your hips into Downward-Facing Dog (Adho Mukha Svanasana). Repeat the sequence several times, moving with the rhythm of your breath.
- Standing Sequence (Padangusthasana to Trikonasana): After completing the Sun Salutations, transition into the standing sequence of the Ashtanga Yoga sequence. Begin with Padangusthasana (Big Toe Pose) and Padahastasana (Hand Under Foot Pose) to stretch the hamstrings and lengthen the spine. Then move into Trikonasana (Triangle Pose) and Parsvakonasana (Extended Side Angle Pose) to open the hips and stretch the sides of the body. Focus on maintaining steady breathing and proper alignment as you move through each posture with mindfulness and intention.
- Primary Series (Yoga Chikitsa): The heart of the Ashtanga Yoga sequence lies in the Primary Series, also known as Yoga Chikitsa or Yoga Therapy. This sequence consists of a dynamic series of standing, seated, and finishing postures designed to purify the body, balance the nervous system, and awaken the energy centers (chakras) within. Start with Surya Namaskar A and B, then progress through a series of standing poses, forward folds, twists, and backbends, ending with a series of closing postures, including Shoulderstand (Sarvangasana), Plow Pose (Halasana), and Corpse Pose (Savasana).
- Closing Sequence: The Ashtanga Yoga sequence concludes with a closing sequence of postures designed to restore equilibrium to the body and mind after the intensity of the practice. Begin with a series of backbends, including Bridge Pose (Setu Bandhasana) and Wheel Pose (Urdhva Dhanurasana), to open the heart and chest. Then transition into forward folds and seated twists to release tension and prepare for relaxation. Finally, complete your practice with a few minutes of deep relaxation in Corpse Pose (Savasana), allowing your body to integrate the benefits of your practice and surrender to a state of deep peace and stillness.
The Ashtanga Yoga sequence offers a structured and systematic approach to yoga practice, guiding practitioners through a series of postures designed to purify the body, calm the mind, and awaken the spirit. By following the steps outlined in this article, you can experience the transformative power of Ashtanga Yoga and cultivate strength, flexibility, and mindfulness on your journey towards self-realization. As you move through each posture with intention and awareness, may you discover the infinite potential within yourself and tap into the boundless wisdom of the ancient yoga tradition.