Asana – How to be Posture Perfect
Ashtanga Yoga, a dynamic and rigorous practice, encompasses a series of asanas (postures) that form the foundation of this ancient system. Let’s explore some fundamental asanas from the Ashtanga Primary Series:
Pada Angusthasana (Big Toe Pose):
A: Inhale, stand with feet hip-distance apart, spine straight, and chest open. Hold the big toes. Gaze at the third eye or tip of the nose.
B: Stay for 5 breaths. Bend forward, keeping feet hip-distance apart. Crown of the head moves toward the floor. Gaze at the tip of the nose.
Pada Hastasana (Hand-to-Foot Pose):
A: Inhale, feet hip-distance apart, spine straight. Slide hands under feet. Gaze at the third eye or tip of the nose.
B: Stay for 5 breaths. Slide hands under feet (similar to B). Gaze at the tip of the nose.
Uthitha Trikonasana (Extended Triangle Pose):
A: Stay for 5 Ujjayi breaths. Feet 3 to 3.5 feet apart. Right foot at 90 degrees, left foot at 45 degrees. Bend to the right over the foot, hold the big toe, and extend the left arm up.
B: Stay for 5 Ujjayi breaths. Revolve around, left hand to the floor outside the right foot, right arm up.
Uthitha Parsvakonasana (Extended Side Angle Pose):
A: Stay for 5 Ujjayi breaths. Feet 4 feet apart. Bend the right knee over the ankle, right hand to the floor outside the right foot. Extend the left arm in line with the ear.
B: Stay for 5 Ujjayi breaths. Revolve around, left hand to the floor outside the right foot, right arm extended.
Prasarita Padottanasana (Wide-Legged Forward Bend):
A: Stay for 5 breaths. Feet parallel, 4 feet apart. Fold forward from the hips, hands on the floor between the feet, head toward the floor.
B: Stay for 5 breaths. Keep hands on the hips, fold forward from the hips, head toward the floor.
C: Stay for 5 breaths. Interlace fingers behind the back, chest open, fold forward.
D: Stay for 5 breaths. Hands to the big toes, fold forward, head toward the floor.
These asanas not only enhance physical flexibility and strength but also cultivate mental focus and inner awareness. Remember to synchronize each movement with your breath, allowing the practice to unfold harmoniously.