Ashtanga Yoga Introductory Poses

Ashtanga yoga originated in India as a way to help teenage boys focus their minds and energy. Brought to the U.S. in 1975 by Sri K. Pattabhi Jois, Ashtanga yoga has had a strong influence on the Vinyasa and Power Yoga styles practiced by novice and expert yoga practitioners alike. If you're new to Ashtanga yoga, it's a good idea to learn the basic postures before attempting a class. Vinyasa flows in Ashtanga yoga usually move quite rapidly. Stop practicing these poses if you experience pain, strain or any other troublesome symptoms.

  1. Padangushthasana - Big Toe Pose

    • Standing forward bends comprise some of the core poses used in Ashtanga yoga. These deceptively simple postures stretch the backs of your legs and hamstrings, but they can be somewhat difficult to perform correctly if your hamstrings or lower back muscles are tight. Padangushthasana, or Big Toe pose, is a basic Ashtanga forward bend that you can modify at home, using props if necessary until your hamstrings become more flexible. Stand with your feet together and your toes pointing forward. Relax your shoulders and align your head and neck with your spine. Inhale and slowly bend forward from your waist, reaching toward the floor while keeping your legs straight. If you are not as flexible as you might like, rest your hands on a chair or yoga block in front of you. Otherwise, grab your big toes with your forefingers and draw your head to your knees. Stay here for 30 seconds, then release your toes and return to a standing position. When your flexibility improves, you can practice the more challenging version known as Pada Hastasana, or Hands-to-Feet pose.

    Trikonasana -- Triangle Pose

    • The Triangle series consists of side-bending postures that stretch your side waist, spine and hamstrings. The Ashtanga series includes Extended Triangle, or Utthita Trikonasana, and Revolved Triangle, or Parivritta Trikonasana. Revolved Triangle and Extended Triangle can be a bit tricky, so it's best to practice basic Triangle pose until your flexibility and balance improves. Step your feet wide, around three-and-a-half feet apart. Keep your left toes facing slightly inward and your left heel turned out. Point your right toes to your right. Your right foot should be perpendicular to your left. Raise your arms straight out at shoulder height, opening the chest area. Shift your weight to the right. Slowly bend over your right leg, bringing your left arm over your head and your right hand to rest on your right knee, shin or foot. Look up at your left hand. Stay here for 30 seconds, then inhale and return to standing. Repeat on the left side.

    Prasarita Padottanasana Series - Wide-Legged Foward Bends

    • The Prasarita Padottanasana Ashtanga series consists of four wide-legged forward-bending postures. The legs stay the same in each version, but the arm positions change. In each version, the crown of your head rests on the floor. This might be challenging for beginners, who might wish to practice an easier version to get a feel for the pose. To perform a basic version of Prasarita Padottanasana, step your feet wide, around four feet apart, with your toes turned in a bit and your heels turned slightly out. Inhale and slowly bend forward from your hips, bringing your hands to rest on the floor wherever is most comfortable for you. Rest your hands on a prop, such as a yoga block, if your legs are tight. Keep your legs as straight as possible. Stay here for several breaths, then slowly return to a standing position.

    Parshvottanasana - Intense Side Stretch

    • Parshvottanasana, or Intense Side Stretch, is the last pose of the introductory Ashtanga series. This is a forward-bending pose that is similar to a runner's stretch but involves linking your arms behind your back. With your feet facing forward, step your right foot about three feet in front of your left foot. Keep your legs as straight as possible, hips facing forward. Don't let one hip raise higher than the other. Inhale and bend forward over your right leg as far as you can without pain or strain, resting your chest as close to the right thigh as possible. Reach your arms behind your back and grab hold of the opposite elbow. Stay here for 30 seconds, then return to a standing position. Repeat on the left side.