The first series (Yoga Cikitsā) of Aṣṭāṅga Yoga is the traditional starting of its practice. Nevertheless this starting is quite challenging already - check it out. || Every Week a new Posture!

Traditional Practice Series
Utthita Hasta Paadaangushthasana A Utthita Hasta Paadaangushthasana A

Utthita Hasta Pādāṅguṣṭhāsana A: The standing pose with the big toe to the hand

The "standing pose with the big toe to the hand“ is a one-legged balance pose. The lifted leg is extended forward horizontally - Utthita Hasta Pādāṅguṣṭhāsana.

Utthita Parshva Sahita Utthita Parshva Sahita

Utthita Pārśvasahita: Connected standing pose to the side

The "Connected standing pose to the side“ is a continuation of the previous pose. The practitioner lifts their leg far to the side - Utthita Pārśva Sahita.

Utthita Hasta Padangushthasana B Utthita Hasta Padangushthasana B

Utthita Hasta Pādāṅguṣṭhāsana B: Continuation to the standing pose with the big toe to the hand

In the „Continuation to the standing pose with the big toe to the hand“ the practitioner hold the legs in the air horizontally without the support of his arm- Utthita Hasta Pādāṅguṣṭhāsana.

Ardha Baddha Padmottanasana Ardha Baddha Padmottanasana

Ardha Baddha Padmottānāsana: Intense half-bound lotus pose

The "Intense half-bound lotus pose“ is a one-legged standing forward bend with the other leg in the lotus position - Ardha Baddha Padmotānāsana.

Utkatasana Utkatasana

Utkaṭāsana: Intense Posture

The „Intense Posture“ is a standing posture where the knees are bent in the same way as if you were to sit down on a chair. The arms lengthen powerfully toward the sky - Utkaṭāsana.

Virabhadrasana A Virabhadrasana A

Vīrabhadrāsana A: The powerful warrior pose

The "powerful warrior pose“ is reminiscent of base moves or postures found in a variety of martial arts. In the version - Vīrabhadrāsana, the arms are raised upwards.

Virabhadrasana B Virabhadrasana B

Vīrabhadrāsana B: The powerful warrior pose

With the transition from Vīrabhadrāsana A to B the practitioner widens their step, lowers the arms stretching them horizontally to either side. This pose is also known as – "the powerful warrior pose“

Dandasana Dandasana

Daṇḍāsana: Staff pose

The first seated posture of Aṣṭāṅga Yoga Daṇḍāsana, the "Staff pose" couldn't be more puristic: you simply sit upright and stretch the legs in front of you.

Pashchimottanasana A Pashchimottanasana A

Paścimottānāsana A: Seated forward bend

In the "seated forward bend" the practitioner places their torso over their extended legs. In variant A, the index and middle fingers grasp the big toes - Paścimottānāsana.

Pashchimottanasana B Pashchimottanasana B

Paścimottānāsana B: Seated forward bend

The variant B of the "seated forward bend" the practitioner grasps the feet from over the toes to the soles of the feet - Paścimottānāsana.

Pashchimottanasana C Pashchimottanasana C

Paścimottānāsana C: Seated forward bend

In the third variant of the "seated forward bend" (paścimottānāsana), the hands grab the outer edges of the feet and the thumb wraps across the base of the toes to the big toe.

Pashchimottanasana D Pashchimottanasana D

Paścimottānāsana D: Seated forward bend

In the fourth version of the "seated forward bend" (paścimottānāsana), the hands grasp one another around the feet. The right hand grasps the left wrist.

Purvottanasana Purvottanasana

Pūrvottānāsana: Pose to stretch the front of the body

The 'pose to stretch the front of the body' is a powerful, arm-supported posture where the entire front body is stretched and facing upwards - Pūrvottānāsana.

Ardha Baddha Padma Pashchimottanasana Ardha Baddha Padma Pashchimottanasana

Ardha Baddha Padma Paścimottānāsana: Half bound lotus pose to stretch the back body

In the asymmetrical seated pose Ardha Baddha Padma Paścimottānāsana one leg is bound in lotus pose while the practitioner folds over the extended leg.

Tryanga Mukhaika Paada Pashchimottanasana Tryanga Mukhaika Paada Pashchimottanasana

Try-aṅga Mukhaika Pāda Paścimottānāsana: Three-limbed pose with the face to foot to stretch the back body

In the asymmetrical seated posture Try-aṅga Mukhaika Pāda Paścimottānāsana one leg is extended while the other is bent tight in internal rotation and the foot close to the outside of the pelvis. The knees touch.

Janu Shirshasana A Janu Shirshasana A

Jānu Śīrṣāsana A: Head and Knee Pose

The “Head and Knee pose” is an asymmetrical seated pose. One leg is extended and the other is bent with the sole of the foot on the inner thigh of the straightened leg - Jānu Śīrṣāsana A.

Janu Shirshasana B Janu Shirshasana B

Jānu Śīrṣāsana B: Head and Knee pose

In the second variant of the “Head and Knee pose” the practitioner sets the perineum directly on the heel of the bent leg. This same foot points straight ahead under the thigh of the bent leg - Jānu Śīrṣāsana B.

Janu Shirshasana C Janu Shirshasana C

Jānu Śīrṣāsana C: Head and Knee pose

In the third variant of the “Head and Knee pose” places the ball of the foot down with the heel raised and clamps the foot between both thighs - Jānu Śīrṣāsana C.

Maricyasana A Maricyasana A

Marīcyāsana A: Pose of the sage Marīci

The first of four poses dedicated to the sage Marīci. Characteristic of this series of poses is the bent-knee leg which is placed down and drawn close to the body. In Variant A, the arm on the side of the drawn in leg grasps the wrist of the The first of four poses dedicated to the sage Marīci. Characteristic of this series of poses is the bent-knee leg which is placed down and drawn close to the body. In Variant A, the arm on the side of the drawn in leg grasps the wrist of the opposite side - Marīcyāsana A.

Maricyasana B Maricyasana B

Marīcyāsana B: Pose of the sage Marīci

Marīcyāsana B builds on Marīcyāsana A. The bents and drawn in knee remains the same while the other leg folds in the lotus position.

Maricyasana C Maricyasana C

Marīcyāsana C: Pose of the sage Marīci

With the third of the poses dedicated to the sage Marīci there is a twist around the leg which ist bent and drawn into the body for all four variants- Marīcyāsana C.

Maricyasana D Maricyasana D

Marīcyāsana D: Haltung des Weisen Marīci

Die vierte und letzte Variante von Marīcyāsana kombiniert die Drehung aus Marīcyāsana C mit der Beinhaltung von Marīcyāsana B.

Navasana Navasana

Navāsana: Bootshaltung

Die “Bootshaltung” ist eine Balanceposition auf den Sitzhöckern. Die Beine bilden mit dem Oberkörper eine V-Form. Die Arme sind horizontal nach vorne gestreckt - Navāsana.

Bhuja Pidasana Bhuja Pidasana

Bhuja Pīḍāsana: Haltung mit Druck auf die Arme

In Bhuja Pīḍāsana übertragen die seitlich über die Oberarme gelegten Oberschenkel das gesamte Körpergewicht auf die Arme, während das Kinn dicht über dem Boden schwebt.

Kurmasana Kurmasana

Kūrmāsana: Schildkröte

Die “Schildkröte”, Kūrmāsana, ist eine Vorbeuge mit leicht gespreizten Beinen. Die Oberschenkel liegen auf den Schulterblättern, während die Arme zur Seite weisen.

Supta Kurmasana Supta Kurmasana

Supta Kūrmāsana: Schlafenden Schildkröte

In der “Schlafenden Schildkröte”, Supta Kūrmāsana, verschränkt der Übende in der Vorbeuge die Füße hinter dem Nacken und die Hände hinter dem Rücken.

Every week a new posture!

Join in and learn every week a new posture out of the primary series of Aṣṭāṅga Yoga.

Enjoy your practice!

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