3 Ashtanga Yoga Introductory Poses to Integrate Every Month

If you wish to change your life both physically and mentally, you should learn Ashtanga yoga. However, it’s a must that you learn the Ashtanga yoga introductory poses first. This applies most if you haven’t tried any yoga technique before. Applying the proper yoga technique will not only provide you amazing benefits physically but also mentally.

Getting the best results from performing these poses takes some time. But if you will be more persistent in doing your yoga session, you will surely attain best results. So I gathered these poses that would help you learn the basic, intermediate, and finishing poses of Ashtanga yoga.

Before you start…

ashtanga yoga introductory poses

Before you start doing any Ashtanga yoga introductory poses, it’s important that you discuss it with a health expert first. It is also important to find the best yoga workshop and teacher that will provide you this kind of lesson. With this, you will certainly be in great hands at all times. Now, let’s get this started!

Ashtanga is an austere and disciplined kind of yoga. For one, it consists of following a strict set of asana sequence which you have to follow all throughout the yoga session. 

Common Sequences

One of the most common kinds of sequences particularly done in Ashtanga yoga is the Sun Salutation Series (Surya Namaskar). This particular series is considered as one of the basics of all the asanas. The Sun Salutations A and B are warm-up techniques following the different Ashtanga Yoga poses. These warm-up techniques will help ease joint pain and help increase blood flow to help regulate normal heart rate. It also opens up your sweat glands as it gently warms and stretches the body for a more strenuous series.

For beginners, below are some of the most effective Ashtanga yoga introductory poses that will provide you amazing benefits. These poses are not that hard to follow. Below are some of the names and meaning of poses of the intermediate series which is also known as the NadiSodhana.

Here are the Starting Standing Poses

ashtanga yoga introductory poses

  • Same asanas as in Primary series until Parshvottanasana
  • Samasthiti
    Standing still
  • Surya Namaskara (A & B)
    Sun salutation
  • Padangushtasana
    Thumb to foot pose
  • Padahastasana
    Hand to foot pose
  • UtthitaTrikonasana
    Extended triangle pose
  • ParivrittaTrikonasana
    Revolved extended triangle pose
  • UtthitaParshvakonasana
    Extended sideway angle pose
  • ParivrittaParshvakonasana
    Revolved extended sideway angle pose
  • PrasaritaPadottanasana (A, B, C & D)
    Spread feet stretching pose
  • Parshvottanasana
    Sideways stretching pose

It is necessary that you start with Ashtanga yoga introductory poses to avoid any injuries. Bear in mind that you may actually feel sore after your first session. But afterward, you will certainly feel more energized and see results on your body.

When I started with the beginner’s poses, I ended up staying in bed the following day (lol). But the next day, I pushed myself to get up to attend my yoga session. With this, I began to see and feel the huge difference in my body and state of mind. I started to feel more relaxed and it provided me a good night sleep. My insomnia is finally gone.

Moving on to the next phase

Now, as I moved on to the next stage of Ashtanga yoga poses, I started to deal with more complex techniques. It’s a lot more vigorous as compared to the intermediate session. It made me sweat a lot! These Ashtanga yoga introductory poses will help you tone your muscles and strengthen your inner core. You will need a lot more energy to perform this next session, but believe me, it is all worth it!

When I started the Ashtanga yoga introductory poses, I feel my muscles working right with every stretch. Through the advance technique and poses, my mind starts to feel more at ease and it removed negative thoughts. So let me share with you the names and its meaning for intermediate poses.

Here are the names for Intermediate poses and its meaning

ashtanga yoga introductory poses

  • Pashasana
    Noose Pose 
  • Krounchasana
    Heron Pose 
  • Shalabhasana A, B
    Locust Pose
  • Bhekasana
    Frog Pose
  • Dhanurasana
    Bow Pose
  • Parsvadhanurasana
    Side Bow Pose
  • Ustrasana
    Camel Pose
  • LaghuVajrasana
    Little Thunderbolt Pose
  • Kapotasana
    Dove Pose
  • SuptaVajrasana
    Sleeping Thunderbolt Pose
  • Bakasana
    Crow Pose
  • Bharadvajasana
    Bharadvāja’s Pose (name of a sage)
  • ArdhaMatsyendraasana
    Half Matsyendraasana’s Pose (name of a sage)
  • EkapadaSirsasana A, B, C
    One foot behind the head Pose
  • DwipadaSirsasana B
    Two feet behind the head Pose
  • Yoga nidrasana
    Yoga Sleep Pose
  • Tittibhasana A, B, C
    Firefly Pose
  • PinchaMayurasana
    Peacock Tail Pose
  • Karandavasana
    Himalayan Goose Pose
  • Mayurasana
    Peacock Pose
  • Nakrasana
    Crocodile Pose
  • Vatayanasana
    Horse Face Pose
  • Parighasana
    Iron Bar Pose
  • Gomukhasana A, B, C
    Cow Face Pose
  • SuptaUrdhvapadaVajrasana A, B
    Sleeping Elevated Vajra’s Pose
  • Mukta Hasta Sirsasana A, B, C
    Open Hand Head Stand
  • Baddha Hasta Sirsasana A, B, C, D
    Bound Hand Head Stand
  • UrdhvaDhanurasana
    Elevated Bow Pose
  • Drop back to UrdhvaDhanurasana
  • Paschimattanasana
    West-Back (extended-intense) stretching pose

Moving on to the next phase

Doing the intermediate poses will provide you amazing body results for a more positive thinking towards yourself. It will help tone your muscles and with this, you will start to feel lighter. The techniques are great body workout routines that will help you sweat a lot. Yoga gurus said that it is the start of blood-boiling effects. It will help make your blood heat up for more sweat and energy. Doing so will also make your skin flush out toxins resulting in healthier and glowing skin.

To make the yoga techniques and Ashtanga yoga introductory poses complete, you must perform the last part. This is the finishing poses. Through these poses, your muscles will reach its final stages of stretching and workout but will start relaxing even more. This is the stage where your mind will feel more at ease and will release positive hormones. This will make you feel more comfortable and will also send happy thoughts.

Here are the names and meaning of the Finishing Poses for Ashtanga yoga

ashtanga yoga introductory poses

  • SalambaSarvangasana
    All limbs pose
  • Halasana
    Plow pose
  • Karnapidasana
    Ear pressure pose
  • UrdhvaPadmasana
    Elevated lotus pose
  • Pindasana
    Embryo pose
  • Matsyasana
    Fish pose
  • UttanaPadasana
    Extended foot pose
  • Shirshasana
    Head standing pose
  • BaddhaPadmasana
    Bound lotus pose
  • Yoga Mudra
    Yoga gesture
  • Padmasana
    Lotus pose
  • UthPluthi (Tolasana)
    Sprung up
  • Shavasana
    Corpse pose

These finishing poses will help calm your nerves and blood. You will soon feel more refreshed and relaxed as compared to the other two sets of Ashtanga yoga poses. These are the poses that will dramatically change your body especially if you will habitually attend classes. It is important that you follow a strict schedule that will keep your muscles at work and provide rest as well to avoid any injuries.

The Takeaway

What makes Ashtanga yoga introductory poses unique is that it has order and logical steps. It will help you prepare yourself to do the next pose as compared to other yoga techniques. Each pose promotes benefits that would help your body not just stay in shape but function well.

For example, the Sun salutations pose help improves blood flow around your spine and at the same time aligns your breath and movement. Meanwhile, the Ardha Baddha Padma Paschimattanasana benefits the liver and spleen. It helps release toxins out of the body through your sweat.

These Ashtanga yoga introductory poses are very beneficial if done under the supervision of certified yoga instructors. Through them, you will learn how to perform each pose right without the worries of getting any injuries in the end. So what are you waiting for? Go and find the best Ashtanga yoga session in your area. Soon, you will see and feel its amazing benefits not just in your body but most of all in your mind.

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3 Ashtanga Yoga Introductory Poses to Integrate Every Month

by ashtangayoga time to read: 5 min