Top 10 Ashtanga Yoga Poses for Beginners

Ashtanga Yoga is a powerful and dynamic style of yoga that connects breath with movement in a set sequence of postures. Developed by Sri K. Pattabhi Jois, it emphasizes building strength, flexibility, and mental clarity through dedicated practice. The word “Ashtanga” comes from Sanskrit, meaning “eight limbs,” and it refers to the eight principles outlined in Patanjali’s Yoga Sutras, guiding practitioners toward a balanced and fulfilling life. For those new to this practice, starting with beginner-friendly poses can provide a solid foundation and inspire confidence in exploring more advanced sequences.

1. Samasthiti (Standing Pose)

This foundational pose marks the starting and ending point of the Ashtanga sequence. It involves standing with feet together, arms by the sides, and the body in a straight, aligned position.

Step-by-Step Instructions:

1. Stand with your feet together, big toes touching.
2. Engage your thigh muscles and lift your kneecaps.
3. Roll your shoulders back and down, and lift your chest.
4. Keep your arms straight and palms facing forward.
5. Focus your gaze straight ahead and breathe deeply.

Benefits:

• Improves posture and balance.
• Enhances body awareness and concentration.
• Prepares the body for movement and alignment.

Tips for Beginners:
Keep your core engaged and weight evenly distributed on both feet. Use this pose to center yourself before moving into the dynamic sequences.

2. Surya Namaskar A (Sun Salutation)

Description:
A series of flowing movements that link breath with movement. It serves as a warm-up and is fundamental in Ashtanga Yoga practice.

Step-by-Step Instructions:

1. Begin in Samasthiti (Standing Pose).
2. Inhale, lift your arms overhead.
3. Exhale, fold forward into Uttanasana (Standing Forward Bend).
4. Inhale, lift halfway, fingertips on the floor.
5. Exhale, step back into Chaturanga Dandasana (Four-Limbed Staff Pose).
6. Inhale, roll over toes into Urdhva Mukha Svanasana (Upward-Facing Dog).
7. Exhale, lift hips into Adho Mukha Svanasana (Downward-Facing Dog).
8. Inhale, step forward, lift halfway.
9. Exhale, fold forward.
10. Inhale, rise up, arms overhead.
11. Exhale, return to Samasthiti.

Benefits:

• Warms up the body.
• Builds strength and flexibility.
• Enhances cardiovascular health.

Tips for Beginners:
Focus on aligning your movements with your breath. Don’t rush; prioritize proper form over speed.

3. Padangusthasana (Big Toe Pose)

Description:
A forward bend pose that stretches the hamstrings and calves, promoting flexibility in the lower body.

Step-by-Step Instructions:

1. Begin in Samasthiti.
2. Inhale, lengthen your spine.
3. Exhale, fold forward and grab your big toes with your index and middle fingers.
4. Inhale, lift your torso slightly, keeping your back straight.
5. Exhale, fold deeper, pulling on your toes gently.

Benefits:

• Stretches the hamstrings and calves.
• Improves digestion and relieves stress.
• Strengthens the thighs and core.

Tips for Beginners:
If you can’t reach your toes, use a yoga strap. Keep your knees slightly bent if necessary.

4. Trikonasana (Triangle Pose)

Description:
A standing pose that opens up the hips and shoulders, and strengthens the legs and core.

Step-by-Step Instructions:

1. Stand with your feet about 3 feet apart.
2. Turn your right foot out 90 degrees and left foot slightly in.
3. Extend your arms parallel to the floor.
4. Inhale, and on the exhale, reach your right hand forward, then lower it to your shin or ankle.
5. Lift your left arm straight up, and gaze towards your left thumb.

Benefits:

• Stretches and strengthens the legs.
• Opens the chest and shoulders.
• Improves balance and stability.

Tips for Beginners:
Use a block under your hand if you can’t reach the floor. Keep your body in one plane, avoiding leaning forward or backward.

5. Parsvakonasana (Extended Side Angle Pose)

Description:
This pose deeply stretches the sides of the body, enhancing flexibility in the hips and spine.

Step-by-Step Instructions:

1. Start in Warrior II with your right knee bent.
2. Lower your right arm to the inside of your right foot.
3. Extend your left arm over your head, creating a line from your left foot to your left fingertips.
4. Look up towards your left hand.

Benefits:

• Stretches the groin, spine, and waist.
• Strengthens the legs and core.
• Improves stamina and balance.

Tips for Beginners:
If you find it difficult to touch the floor, rest your elbow on your bent knee.

6. Paschimottanasana (Seated Forward Bend)

Description:
A seated pose that stretches the entire back of the body, promoting relaxation and flexibility.

Step-by-Step Instructions:

1. Sit with your legs extended in front of you.
2. Inhale, lengthen your spine.
3. Exhale, fold forward, reaching for your feet or shins.
4. Hold for several breaths, then slowly release.

Benefits:

• Stretches the hamstrings and spine.
• Calms the mind and relieves stress.
• Stimulates the liver, kidneys, and digestive organs.

Tips for Beginners:
Use a strap around your feet if you can’t reach them. Keep your knees slightly bent to avoid straining your back.

7. Purvottanasana (Upward Plank Pose)

Description:
A pose that strengthens the arms, wrists, and spine, while opening the chest and shoulders.

Step-by-Step Instructions:

1. Sit with your legs extended and hands placed behind your hips, fingers pointing forward.
2. Inhale, lift your hips towards the ceiling, pressing into your hands and feet.
3. Keep your body in a straight line, head gently tilted back.
4. Hold for several breaths, then lower back down.

Benefits:

• Strengthens the arms, wrists, and legs.
• Stretches the chest and shoulders.
• Improves posture and balance.

Tips for Beginners:
If lifting your hips is challenging, start with a reverse tabletop position, with knees bent.

8. Janu Sirsasana (Head-to-Knee Pose)

Description:
A seated pose that stretches the hamstrings and spine, while promoting calmness and relaxation.

Step-by-Step Instructions:

1. Sit with your right leg extended and left foot pressed against your right inner thigh.
2. Inhale, lengthen your spine.
3. Exhale, fold forward over your extended leg, reaching for your foot or shin.
4. Hold for several breaths, then switch sides.

Benefits:

• Stretches the spine, shoulders, and hamstrings.
• Calms the mind and relieves anxiety.
• Improves digestion.

Tips for Beginners:
Use a strap if you can’t reach your foot. Keep your spine long and avoid rounding your back.

9. Setu Bandhasana (Bridge Pose)

Description:
A backbend that strengthens the spine and legs while opening the chest and shoulders.

Step-by-Step Instructions:

1. Lie on your back with knees bent and feet hip-width apart.
2. Press into your feet and lift your hips towards the ceiling.
3. Interlace your fingers under your back and press your arms into the floor.
4. Hold for several breaths, then slowly release.

Benefits:

• Strengthens the back, glutes, and legs.
• Opens the chest and improves lung capacity.
• Stimulates the thyroid and abdominal organs.

Tips for Beginners:
Place a block under your sacrum for support if holding the pose is challenging.

10. Savasana (Corpse Pose)

Description:
A restorative pose practiced at the end of the yoga sequence. It promotes deep relaxation and integration of the practice.

Step-by-Step Instructions:

1. Lie flat on your back with your legs and arms relaxed.
2. Close your eyes and focus on your breath.
3. Allow your body to completely relax, letting go of any tension.
4. Stay in the pose for at least 5-10 minutes.

Benefits:

• Relaxes the body and mind.
• Reduces stress and anxiety.
• Promotes inner peace and mindfulness.

Tips for Beginners:
Use a folded blanket under your head or knees if needed. Allow yourself to fully let go and experience the pose’s calming effects.

Conclusion

Starting an Ashtanga Yoga practice can be transformative for both body and mind. These beginner-friendly poses provide a solid foundation for building strength, flexibility, and concentration. As you progress, remember that consistency and patience are key to deepening your practice.

Ready to deepen your Ashtanga Yoga journey? [Explore the services offered by Yoga with Sandy]