VINYASA
The sequence of positions that pass from one Asana to the other is called Vinyasa. This creates motion and endurance and makes the Asana practice more active.
There are two main positions that you can begin with: Downward Facing Dog and Sitting Down.
A) Downward Facing Dog:
The proper way to perform this position is to jump and send the hips upward. There is a tendency to jump with your legs leading the way, which won’t allow the legs to pass forward. Once you get to the top of your arch, to the point where you are not going further up or down, bring the pelvis in. As you start to go down, bring the thighs towards your chest with your legs bent or straight depending on your flexibility.The Bhandas must be engaged at all times. The Bhandas are a tremendous help during Vinyasa because they give you the proper balance and control throughout the positions.
As an alternative, you can also walk back, instead of jumping. The most important thing is to enjoy your practice and to build it up progressively so that you don’t injure yourself. Remember to do it with love!
B) Sitting Down:
-Bend the legs and bring the knees towards the chest.
-Place your hands on the floor at each side and pick up your body.
At this point you have two options. One is less challenging than the other.
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Option 1 (Less Challenging)
-Lower your body back to the floor.
-Place your hands forward on the floor.
-Extend one leg back first and then the other.
-Lower yourself to push up position, Chaturanga Dandasana.
-Inhale. Upward Facing Dog.
-Exhale. Downward facing Dog
From here jump or walk as described in A, and come into a sitting position.
Option 2
-Swing the legs back without touching the floor into a push-up position, Chaturanga Dandasana.
-Inhale. Upward Facing Dog.
-Exhale. Downward Facing Dog.
From here jump or walk as described in A and come into a sitting position.
Ashtanga Yoga Table of Contents
- What is Ashtanga Yoga?
- Pattabhi Jois
- The Eight Limbs
- Ashtanga yoga mantra
- Ujjayi Breath
- Locks / Bhandas
- Drishti / Gaze
- Vinyasa
- Surya Namaskara / Sun Salutation
- Standing poses
- Padangusthasana
- Padahastasana
- Utthita Trikonasana
- Parivritta Trikonasana
- Utthita Parsvakonasana
- Parivritta Parsvakonasana
- Prasarita Padottanasana A
- Prasarita Padottanasana B
- Prasarita Padottanasana C
- Prasarita Padottanasana D
- Parsvottanasana
- Utthita Hasta Padangusthasana A
- Utthita Hasta Padangusthasana B
- Utthita Hasta Padangusthasana C
- Utthita Hasta Padangusthasana D
- Ardha Baddha Padmottanasana
- Utkatasana
- Virabhadrasana A
- Virabhadrasana B
- Primary Series
- Dandasana
- Paschimottanasana A
- Paschimottanasana B
- Paschimottanasana C
- Purvottanasana
- Ardha Baddha Padma Paschimottanasana
- Trianga Mukhaikapada paschimottanasana
- Janu Sirsasana A
- Janu Sirsasana B
- Janu Sirsasana C
- Marichyasana A
- Marichyasana B
- Marichyasana C
- Marichyasana D
- Navasana (5 times)
- Bhujapidasana
- Kurmasana
- Supta Kurmasana
- Garbha Pindasana
- Kukktasana
- Baddha Konasana A
- Baddha Konasana B
- Upavishta Konasana A
- Upavishta Konasana B
- Supta Konasana
- Supta Padangusthasana A
- Supta Padangusthasana B
- Supta Padangusthasana C
- Ubhaya Padangusthasana
- Urdhva Mukha Paschimottanasana
- Setu Bandhasana
- Intermediate Series
- Finishing Series
- Poster To Go