Ashtanga Yoga Primary Series – Yoga Practice Workout Session at Home

Ashtanga Yoga is an intense and disciplined form of Yoga practice, it consists of a series of vinyasas, yoga postures performed in a sequence that creates a flow of movement throughout the session. Traditionally it starts and finishes with a mantra recitation to express the wish for healing and prosperity.

The regular practice of Ashtanga Yoga can improve your fitness level and wellbeing, as the constant repetition of a wide range of postures can increase your stamina and flexibility. Ashtanga Yoga also builds the upper body strength and improves your posture. The regular practice of ashtanga yoga, together with a healthy diet can help you to lose weight, keep fit and athletic. The dynamic nature of ashtanga creates an excellent combination of cardio and tone workout, helping you to keep in good shape with a healthy body and mind.

You can start the ashtanga yoga workout with the standing forward bend sequence, as it helps to stretch the muscles in preparation for the session.

This can be followed by about 5 repetitions of the Sun Salutation A, followed by another 5 repetitions of the Sun Salutation B. The sun salutation is a workout in itself, as it helps to improve your cardiovascular fitness and body strength. It is a vital part of Ashtanga Yoga, helping to warm up the muscles in preparation for the practice. The number of repetitions for the sun salutation is just a guideline. You can do more or less than 5, depending on your level of fitness, and you can build it up gradually.

Ashtanga Yoga Primary Series – Yoga Lesson

Now you can start praticing the different asanas. Remember to repeat each posture on both sides for balance. The Sun Salutation A is repeated after each posture, although you don’t have to do it after every posture if you don’t want to. Practice Ashtanga Yoga in accordance to your fitness level. If you feel breathless and need to take a break, than just rest in the child pose between postures instead of doing the sun salutation. You can build your stamina up with time, as your practice improves.

Padangusthasana – The Big Toe Pose
Utthita Trikonasana – The Extended Triangle Pose
Parivritta Trikonasana – The Revolved Triangle Pose
Utthita Parsvakonasana – The Extended Side Angle Pose
Parivritta Parsvakonasana – The Revolved Side Angle Pose
Prasarita Padottanasana A – The Intense Spread Leg Stretch Pose
Rishi’s Pose
Utkatasana – The Chair Pose
Paschimottanasana A – The Seated Forward Bend Pose
Janu Sirsasana A – The Head to Knee Forward Bend Pose
Ardha Matsyendrasana – The Half Lord of the Fishes Pose
Navasana – The Boat Pose
Baddha Konasana A – The Butterfly or Bound Angel pose
Upavishta Konasana A – The Wide Angle Seated Forward Bend Pose
Urdhva Dhanurasana – The Upward Bow or Wheel Pose
Salamba Sarvangasana – The Shoulderstand Pose
Halasana – The Plow Pose
Matsyasana – The Fish Pose
Padmasana – The Lotus Pose
Savasana – The Corpse/Relaxation Pose

After you finish your yoga practice take a few minutes in the relaxation pose and free your mind of any thoughts. Concentrate your attention on your breathing and relax.

When you finished the relaxation you will feel reinvigorated and full of energy. The benefits of Ashtanga Yoga will make you feel more alert, vibrant and fitter.

This Ashtanga Yoga workout lesson can take about 1 hour to complete. But, you are encouraged to take your time and practice at your own pace. Ashtanga Yoga is challenging and rewarding, as it helps to boost your self-esteem and confidence within yourself. It is also an effective workout to keep you in good shape.

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