How to Sequence Ashtanga Yoga Poses

Ashtanga yoga means "8 limbed yoga" and combines the following 8 practices: Yama (moral codes), Niyama (self-purification and study), Asana (posture), Pranayama (breath control), Pratyahara (sense control), Dharana (concentration), Dhyana (meditation) and Samadhi (contemplation). There are many different sequences in Ashtanga yoga, and this article will show you how to sequence one of the most popular and well-known, Surya Namaskara, otherwise known as the Sun Salutation. Keep in mind to breathe in and out during this exercise and focus on controlling your breathing.

Things You'll Need

• Yoga mat

Instructions

How to Sequence Ashtanga Yoga Poses

1. Stand at the edge of your mat. Raise your arms to the ceiling and look up.

2. Slowly bend, bringing your hands down to the floor. Place your palms face down next to your feet, which will be together.

3. Move your palms to your ankles and raise your head so it is parallel with the floor.

4. Pop your feet behind you and enter the plank pose. Your entire body will be parallel to the floor now.

5. Lower your body to the floor and raise your chest up so you are in the cobra position.

6. Get into the downward-dog position. Your body will form an upside-down V, and the crown of your head will be facing the floor.

7. Move back into the position where your palms are on your ankles and your head is parallel with the floor.

8. Move your palms next to your feet as you did before.

9. Stand up straight and raise your hands to the ceiling.

10. Bring your hands down to your sides and exhale.

Tips & Warnings

• If you feel any discomfort, stop the exercise immediately.