| Ashtanga Yoga is an ancient discipline incorporating not just flexibility, strength and balance, but also the mental abilities of moderation, awareness of breath, concentration, meditation, morals and, ultimately, samadhi, whatever that is.� Some sort of nirvana I guess.� Anyhow, the asana, or posture, routine takes approximately 2 hours, and I do it whenever I can - 2 to 3 times a week, generally.� Below are some pretty pictures I flogged from someone else's site and the list of postures which get performed in the Primary and Secondary series//Intermediate series.� In between each of the sitting postures there's a connecting movement similar to the Surya Namaskara A, which is performed in the animation below: |
| Warm Up Surya Namaskara A Surya Namaskara B (similar to A, but it incorporates Virabhdrasana A) Standing Postures Padangusthasana - grab big toes Padahastasana - stand on palms Utthita Trikonasana- triangle Parivrtta Trikonasana - twisted triangle Utthita Parsvanasana - spear Prasarita Padottanasana A-D - spread legs forward bends Parsvatanasana - hands behind back in prayer forward bend Utthita Hasta Padangusthasana A-B - balancing Ardha Baddha Padmottanasana - balancing lotus Utkatasana - squat Virabhdrasana A-B - warrior postures |
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| Surya Namaskara A |
| Primary Series Dandasana - sitting tall Paschimottanasana A-B - sitting pulling toes/feet Purvottanasana - Sit up, hands down, lift up hips Ardha Baddha Padma Paschimottanasana - 1/2 lotus Tiryan Mukhaikapada Paschimottanasana - 1/2 Varasana Janu Sirasana A-B - sitting down, grab foot, head to knee Marichyasana A-D - one knee up bound forward bend/twists Navasana - Sitting back straight, then lift up straight legs Bhujapidasana - balancing on hands with feet crossed Kurmasana - lying down legs atop shoulders/upper arms Supta Kurmasana - similar, hands together behind back Garba Pindasana - Lotus, arms thru legs, rolling on back Kukkutasana- similar, balancing on hands. Nauli Baddha Konasana - sitting, heels to groin, knees to floor Upavishta Konasana A-B - Supta Konasana Supta Padangusthasana A-B Ubhaya Padanguthasana |
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| Virabhdrasana B |
| Closing Sequence Salamba Sarvangasana - Shoulder stand Halasana - plough Karnapidasana - knees to ears Urdva Pindasana - lotus shoulder stand Pindasana - bound lotus shoulder stand Matsyasana - fish Uttana Padasana - arms and legs up Sirasana - headstand Baddha Padmasana - bound lotus Padmasana - lotus Tolasana - lift up lotus Savasana - corpse |
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| Bakasana |
| There''s probably a place near you which practices this regularly. You can check it out at the Ashtanga Yoga Directory Godfrey Devereaux's book, Dynamic Yoga, is also an excellent source of information, written in an accessible manner for beginners with many tips and excellent photos. The official site for Ashtanga Vinyasa Yoga is here. Yoga isn't just some esoteric eastern gobblydygook - An article in The Journal of the American Medical Association has ostensibly proved, when combined with a vegetarian diet, it can reverse heart disease. According to a Time magazine article in June, 2001, anyhow. Side-effects include an increased quality of life, clearer thought, higher mobility, peace of mind, and a more positive outlook on life. More nourishing food for the mind cannot be found. Namaste. |
| A Mantra for Patanjali |
| Click on the Astanga opening mantra to download Sri K. Pattabhi Jois doing it in .mp3 format. |
| Secondary Series Pasasana - Bound twisted squat Krounchasana - One leg high half vajrasana Salabhasana A and B - On stomach, legs and head up Bhekasana - On stomach, vajrasana (hands atop feet) Dhanurasana - on stomach, hands on shins bow Parsva Dhanurasana - same, but rolling side to side Ustrasana - on knees back bend Laghuvajrasana - keep going back til head is on floor Kapotanasana - Even further, eh ho! Supta Vajrasana Bakasana A and B Bharadvajasana Ardha Matsyendrasana Eka Pada Sirsasana Dwi Pada Sirsasana Yoganidrasana Tittibhasana A and B Pincha Mayurasana Karandavasana Mayurasana Nakrasana Vatayanasana Parighasana Gomukhasana Supta Urdva Pada Vajrasana Mukhta Hasta Sirsasana A, B and C Baddha Hasta Sirsasana A, B, C, and D Urdva Dhanurasana |
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| Closing Prayer - MP3 by PK Jois |
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| Sri K Pattabhi Jois mantra invocation prayer download MP3 free ashtanga yoga astanga vande gurunam svasti |