Ashtanga Yoga - Break Down of Postures

Practice sun salutation A and B using dynamic vinyasa in ashtanga yoga, linking breath with movements from half lift to downward facing dog, upward facing dog, and samasthiti.

Padangusthasana, a fold with feet apart and toes gripped, lengthens hamstrings and back; engage the quadriceps and abdominals, relax neck, spread the shoulders, breathe for five, rise to halfway lift.

Practice utthita trikonasana b with a thoracic spine twist, gaze at top hand, keep right hip long, hips square, breathe for five breaths, then switch sides and return to standing.

Perform utthita parsvakonasana B with a deep thoracic twist, left hand outside right foot, and strong legs, rotating to the back of the mat, return to standing after five breaths.

Explore Prasarita Padottanasana A in ashtanga yoga: step, hands shoulder-width apart, toes turned in, exhale to halfway lift, fold as hamstrings lengthen and quads engage, breathe five.

Prasarita padottanasana b: inhale widen arms, exhale fold with quads and hamstrings; engage by pulling the scapula together and compressing a foam block between elbows, breathe five breaths, then rise.

Practice Prasarita Padottottanasana C to open the shoulders with scapular retraction, lengthen the hamstrings, and engage the abdomen and legs, guided by breath through five breaths.

Guide to prasarita padottanasana d: inhale to half lift, exhale fold to the toes, lengthen the torso, engage the biceps, and spread the scapula, then lift halfway after five breaths.

Balance on one foot in utthitahasta padangusthasana a-b-c, building a strong standing leg, stable hips, and a lifted chest while protecting the lower back through mindful hamstring length and breathing.

Explore ardha baddha padmottanasana with a bind, safe hip-opening modifications, and seated prep for half lotus, while engaging the quadricep line and hamstrings through five breaths.

Learn the Utkatasana movement: inhale jump with knees to chest, land with bent knees, lift the torso, press palms together, engage pec minor, then exhale press back and jump back.

Master Dandasana and Paschimattanasana A-B through a five-breath sequence that engages the quadriceps, abdominals, and hamstrings while keeping the shoulders down and the low back protected.

Master Purvattanasana by jumping through, straightening the legs, and lifting the chest as the glutes and quadriceps engage, then lower after five breaths and lift up to jump back.

Explore Triyangmukhaekapada Pascimattanasana with alignment of right hip and hamstrings in a forward fold, offering options to bind the foot or use a bolster to protect the knee and ankle.

Present two methods for Janu Sirsasana A: traditional with the foot inside and 90-degree leg, and a wider knee variation for a gentler hamstring stretch and deeper lower back relief.

perform janu sirsasana b with hip lift and forward slide, right leg in, left leg straight; breathe five breaths, switch sides, repeat, using ankle grip if hamstrings are tight.

Demonstrates janu sirsasana c in ashtanga yoga, guiding leg-in setup, heel toward the navel, external rotation, knee about 45 degrees, and five breaths with dorsiflexion on both sides.

In Marichyasana C, practice deep twists by leaning back, lengthening the spine, and bringing the rib cage around the leg, then bind and transition through vinyasa to the other side.

Explore marichyasana d with half lotus transitions, a deep thoracic twist, and deliberate shoulder alignment to deepen the bind, lift the chest, and improve rotation.

Perform Bhujapidasana by inhaling, jumping feet around, crossing right ankle over left, lowering to balance weight, pressing into the heel of the hand, exhale, inhale into Bokassa, and jump back.

Master kurmasana and suptakurmasana by grounding deltoids and biceps, extending legs with a knee bend, breathing for five breaths, then bind the hands and cross the ankles before lifting up.

Practice Baddha Konasana A-B: inhale, jump through, fold forward with a straight back toward the toes, then exhale to round the spine and breathe deeply before flowing through vinyasa.

Explore upavistha konasana a-b, engaging the quadriceps and hamstrings while maintaining spinal flexion and chest forward; inhale to lift halfway, balance, and hold five breaths before exhaling back.

Jump through and lie down into Supta Konasana, lift the legs overhead with feet spread to grab the toes, and lift the hips to limit deep spinal flexion.

Learn supta padangusthasana a-b: lift the leg, grab the big toe, fold with abdominals engaged and quadriceps straight, breathe five breaths, then stretch the adductors for low back relief.

Master a more challenging variation by jumping through, lifting the feet overhead, grabbing the sides of the feet, and rolling up with straight legs while engaging the abs for balance.

Master Setu Bandhasana through a precise setup: inhale, jump through, bend the knees, lift the chest, extend the legs, engage the quadriceps, and press onto the forehead while safeguarding neck.

Demonstrates the sequence of Salamba sarvangasana, halasana, and karnapidasana with a straight spine, hips over shoulders, and cervical spine off the ground, guided by breath and triceps engagement.

Master the sequence of urdhva padmasana, pindasana, matsyasana, and uttana padasana through controlled hip lift, spine flexion, and breath—eight breaths per pose, with binds and safe transitions.

Learn to safely enter and hold the headstand (sirsasana) from knee position, align elbows, interlace fingers, and lift hips to balance, focusing on breath quality and spine safety.