Ashtanga Yoga Poses
: The Primary Series
The Primary Series of Ashtanga Yoga is a set sequence of poses that is designed to build strength, flexibility and stamina. The sequence is also intended to purify the body and prepare it for more advanced practices.
The Primary Series is made up of a series of poses that are performed in a specific order. The sequence begins with Sun Salutations, which warm up the body and prepare it for the more strenuous poses that follow. The next set of poses is called the Standing Series, which builds strength and flexibility in the legs and hips. The final set of poses is called the Finishing Sequence, which finishes the practice by stretching the body and releasing tension.
The Primary Series is a challenging sequence that requires a lot of strength and flexibility. It is important to take your time and practice the poses safely and mindfully. If you are new to the sequence, be sure to learn the poses properly and take your time working up to the more advanced poses.
Beginner Yoga Poses
There are many beginner yoga poses that are gentle and perfect for those new to yoga. These poses help you to learn the basic yoga poses and how to connect your breath with your movement.
Mountain Pose
Mountain pose is the foundation for all other poses. It is the starting and ending point for all standing poses. To do mountain pose, stand with your feet together and your arms by your sides. Ground down through your feet and evenly distribute your weight. Engage your quadriceps and glutes to lift your kneecaps and pull your inner thighs towards each other. Soften your shoulders and let your arms hang down. Tuck your chin slightly and gaze softly at a point in front of you. Hold for 5-10 breaths.
Warrior I
Warrior I is a great pose to open your hips and chest. To do warrior I, stand with your feet together and step your left foot back about 3-4 feet. Turn your left foot in slightly and angle your right foot out. Bend your right knee so that your thigh is parallel to the ground and your shin is perpendicular to the ground. Reach your arms overhead, clasping your hands together. Keep your shoulders down and your core engaged. Hold for 5-10 breaths, then switch sides.
Camel Pose
Camel pose is a great backbend that opens the chest and shoulders. To do camel pose, kneel on the ground with your knees hip-width apart. Place your hands on your lower back, with your fingers pointing towards your hips. Press your hips forward and lift your chest up. Tuck your chin and gaze up at your thumbs. Hold for 5-10 breaths.
Fish Pose
Fish pose is a great pose for opening the chest and shoulders. To do fish pose, lie on your back on the ground and place your hands on the ground by your sides. Lift your chest and upper back off the ground, and press your hips and lower back into the ground. Tuck your chin and gaze up at the ceiling. Hold for 5-10 breaths.
Bridge Pose
Bridge pose is a great pose for strengthening the spine and glutes. To do bridge pose, lie on your back on the ground and place your feet flat on the ground. Press into your feet and lift your hips off the ground. Clasp your hands together under your back and keep your shoulders down. Hold for 5-10 breaths.
Chair Pose
Chair pose is a great pose for strengthening the legs and glutes. To do chair pose, stand with your feet together and bend your knees so that your thighs are parallel to the ground. Reach your arms overhead, clasping your hands together. Keep your shoulders down and your core engaged. Hold for 5-10 breaths.
Downward-Facing Dog
Downward-facing dog is a great pose for stretching the hamstrings and calves. To do downward-facing dog, start in plank pose. Then, bend your knees and push your hips back towards your feet. Keep your arms straight and lengthen your spine. Hold for 5-10 breaths.
Bedtime Yoga Poses
for Kids
Kids need healthy sleep habits just as much as adults do. And just like adults, practicing yoga before bed can help kids relax and prepare for a good night’s sleep. These five bedtime yoga poses are perfect for kids of all ages.
1. Child’s Pose (Balasana)
This pose is perfect for kids who need to wind down before bed. It helps to stretch the hips, thighs, and ankles, and calming the mind.
To do Child’s Pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Spread your knees hip-width apart and press your big toes together. Exhale and fold forward, bringing your forehead to the floor. If you can’t touch the floor, rest your forehead on a block or a pillow. Stay here for 5-10 deep breaths.
2. Cat-Cow Pose (Matsyasana-Bitilasana)
This pose is a great way to warm up the spine before bed. It helps to relieve tension in the neck and back, and calms the mind.
To do Cat-Cow Pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale and arch your back, tilting your tailbone up and dropping your head and shoulders down. Exhale and round your back, tucking your chin and dropping your tailbone down. Continue moving with your breath, repeating 5-10 times.
3. Easy Seated Twist (Jathara Parivartanasana)
This pose is a great way to stretch the spine and calm the mind before bed.
To do Easy Seated Twist, sit on the floor with your legs straight out in front of you. Bend your right knee and place your foot on the floor next to your left hip. Place your left hand on the floor behind you, and twist to the right, looking over your right shoulder. Keep your spine long and your chest open. Hold for 5-10 breaths, then switch sides.
4. Legs Up the Wall (Viparita Karani)
This pose is a great way to relax the legs and calm the mind before bed.
To do Legs Up the Wall, sit on the floor with your back against a wall. Place your legs up the wall so your hips and thighs are resting against the wall. Rest your arms at your sides, or place your hands on your belly. Stay here for 5-10 minutes.
5. Corpse Pose (Savasana)
This pose is the perfect way to end your yoga practice and relax before bed. It helps to calm the mind and relieve tension in the body.
To do Corpse Pose, lie down on your back with your legs and arms relaxed at your sides. Close your eyes and focus on your breath. Stay here for 5-10 minutes.
The Warrior Yoga Pose
is a challenging pose that strengthens the entire body. It is named for the warrior because it requires the strength and determination of a warrior. The pose is also known as Virabhadrasana I.
To perform the Warrior Yoga Pose, stand with your feet hip-width apart. Turn your left foot out 90 degrees and your right foot in about 45 degrees. Bend your left knee so that your thigh is parallel to the ground. Reach your arms out to the sides, parallel to the ground.
Extend your right arm forward and your left arm back, parallel to the ground. Look up at your right hand. Hold for 5 breaths.
To come out of the pose, release your arms and stand up. Repeat on the other side.
The Warrior Yoga Pose is a challenging pose that strengthens the entire body. It is named for the warrior because it requires the strength and determination of a warrior. The pose is also known as Virabhadrasana I.
To perform the Warrior Yoga Pose, stand with your feet hip-width apart. Turn your left foot out 90 degrees and your right foot in about 45 degrees. Bend your left knee so that your thigh is parallel to the ground. Reach your arms out to the sides, parallel to the ground.
Extend your right arm forward and your left arm back, parallel to the ground. Look up at your right hand. Hold for 5 breaths.
To come out of the pose, release your arms and stand up. Repeat on the other side.
Crazy Yoga Poses
There are many different types of yoga. Some yoga poses are more difficult than others. However, all yoga poses have the potential to be challenging and rewarding.
The following are some of the craziest yoga poses that you may ever encounter. They are not for the faint of heart, but they are definitely worth trying!
1. Crow Pose: This pose is named for the bird because it is supposed to resemble the way a crow stands on its feet. It is a challenging balance pose that requires a lot of strength and flexibility.
2. Scorpion Pose: This pose is named for the scorpion because it is supposed to resemble the way a scorpion stands on its tail. It is a challenging balance pose that requires a lot of strength and flexibility.
3. Camel Pose: This pose is named for the camel because it is supposed to resemble the way a camel stands on its hind legs. It is a challenging balance pose that requires a lot of strength and flexibility.
4. Fish Pose: This pose is named for the fish because it is supposed to resemble the way a fish swims through the water. It is a challenging balance pose that requires a lot of strength and flexibility.
5. Handstand: This pose is named for the hand because it is supposed to resemble the way a hand stands on its fingers. It is a challenging balance pose that requires a lot of strength and flexibility.
6. King Pigeon Pose: This pose is named for the king because it is supposed to resemble the way a king sits on his throne. It is a challenging balance pose that requires a lot of strength and flexibility.
7. King Camel Pose: This pose is named for the king because it is supposed to resemble the way a king sits on his throne. It is a challenging balance pose that requires a lot of strength and flexibility.
8. Wheel Pose: This pose is named for the wheel because it is supposed to resemble the way a wheel turns. It is a challenging balance pose that requires a lot of strength and flexibility.
9. Peacock Pose: This pose is named for the peacock because it is supposed to resemble the way a peacock spreads its feathers. It is a challenging balance pose that requires a lot of strength and flexibility.
10. Half Camel Pose: This pose is named for the camel because it is supposed to resemble the way a camel stands on its hind legs. It is a challenging balance pose that requires a lot of strength and flexibility.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
