Ashtanga Yoga

1. Ashtanga Yoga

Ashtanga Yoga Theory

1. Origins & History of Ashtanga Yoga
2. Practical Guidelines for Ashtanga Yoga Practice
3. Diet for Ashtanga Yoga Practice
4. Yogic Diet of Non-Violence
5. Diet Guidelines (Sattvic, Rajasic & Tamasic)

• Cleansing and Purification through Diet

4. Awakening the Fire Within
5. The breath of life: The Victorious Breathe (Ujjayi Breathing)
6. Capturing Prana through:
7. Raising Moola Bandha
8. Uddiyana Bandha Flying Bandha

• Jalandhara Bandha Water Pipe Lock

7. Drishti: Gaze Focusing Technique

Nava Drishtis(nine vision):

1. Nasagrai – the space just beyond the tip of the nose.
2. Ajna chakra – the space between the eyebrows
3. Nabi chakra – navel center
4. Hastagrai – hand
5. Padhayoragrai – toes
6. Parshva – far to the right
7. Parshva – far to the left
8. Angushtha ma dyai – thumbs
9. Urdhva drishti ou antara drishti – up to the sky.
10. Ashtanga Yoga Primary Series Practice

8.1. Prayer the invocation (vande gurunam..)

8.2. Surya Namakara(sun salutation)-A

8.3. Surya Namakara(sun salutation)-B

8.4. Primary Series – Standing Asanas

Padangusthasana (big toe pose)

1. Padahastasana(hand under foot pose)
2. Utthita Trikonasana(triangle pose)
3. Parivrtta Trikonasana(revolving triangle pose)
4. Utthita Parsvakonasana(extended side angle pose)
5. Parivritta parsvakonasana(revolving side angle pose)
6. Prasarita padottanasana a,b,c,d(intense wide leg stretch)
7. Parsvottanasana(intense side stretch pose)
8. Utthita hasta Padangusthasana(hand to big toe pose)
9. Ardha baddha padmottanasana(half bound lotus forward bend)

8.5. Primary Series – Sitting & Supine Asanas

1. Dandasana(staff pose)
2. Paschimottanasana a,b,c (intense west stretch or sitting forward bend)
3. Purvottanasana(intense east stretch)
4. Ardha baddha padma paschimottanasana(half bound lotus forward bend)
5. Tiriang mukhaipada paschimottanasana(three limbs facing intense west stretch pose)
6. Purvottanasana(intense east stretch)
7. Ardha baddha padma paschimottanasana(half bound lotus forward bend)
8. Janu sirsasana (head to knee pose )
9. Marichyasana
10. Navasana(boat pose)
11. Bhujapidasana(shoulder pressure posture)
12. Kurmasana(tortoise pose)
13. Supta kurmasana(sleeping tortoise)
14. Garbha pindasana(embryo pose)
15. Kukkutasana (rooster pose)
16. Baddha konasana a,b(bound angle pose)
17. Upavista konasana a-b(seated angle pose)
18. Supta padangustasana(reclining big toe posture)
19. Ubhaya Padangusthasana(both big toes pose)
20. Urdhva mukha paschimottasana(upward facing full forward bend)
21. Setu bandhasana(bridge)
22. Urdhva dhanurasana(upward bow posture)

8.6. Primary Series: Finishing Asanas

23. Salamba sarvangasana(shoulderstand)
24. Halasana(plow)
25. Karnapidasana(ear pressure pose)
26. Urdhva padmasana(upward lotus)
27. Pindasana(embryo pose)
28. Matsyasana(fish pose)
29. Uttana padasana(extended leg pose)
30. Sirsasana(headstand)
31. Yoga mudra (sealed yoga pose)
32. Padmasana (lotus)
33. Uttpluthi(uprooting)
34. Savasana(corpse pose)
35. Ending Prayer (svasthi praja..)

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