49 Ashtanga Yoga Poses

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Ashtanga Yoga is a modern variation of the classical Indian yoga. Essentially, Ashtanga means eight branches or the physical yoga pose is but one of the branches. This form of yoga became popular thanks to the efforts of K. Pattabhi Jois and Sharath Jois. There are three kinds of Ashtanga yoga poses, standing, sitting, and finishing poses. Here is the outline of the poses in each category.

Standing Poses

• Samasthiti – Standing still
• Surya Namaskara (A&B) – Sun Salutation
• Padangushtasana – Thum to foot pose
• Pada hastasana – Hand to foot pose
• Utthita Trikonasana – Extended triangle pose
• Parasarita Padottanasana (A, B, C, & D) – Spread feet stretching pose
• Parivritta Trikonasana – Revolved Extended triangle pose
• Parshvottanasana – Sideways stretching pose
• Utthita Parshvakonasana – Extended sideway angle pose
• Parivritta Parshvakonasana – Revolved Extended sideway angle pose
• Utthita Hasta Padangushtasana – Extended triangle pose
• Adha Baddha Padmottanasana – Half bound lotus stretching pose
• Utkatanasana – Uneven pose
• Virabhadrasana (A, & B) – Warrior Pose

Sitting Poses

• Dandasana – Four-limbed staff pose
• Paschimattanasana – West-back (Extended-intense) stretching pose
• Purvatanasana – Est-Front (Extended intense) Stretching pose
• Ardha Baddha Padma Paschimattanasana – Half-bound lotus forward pose
• Triang Mukhaekapada Paschima- ttanasana – One foot transversely facing back forward stretch
• Janu Shirshasana (A, B & C) – Head to knee pose
• Marichyasana (A, B, C, & D) – Ray of light (sun or moon) pose
• Navasana – Boat pose
• Bhujapidasana – arm pressure pose
• Kurmasana – Tortoise Pose
• Supta Kurmasana – Sleeping Tortoise pose
• Garbha Pindasana – Embryo in womb pose
• Kukkutasana – Roster pose
• Baddhakonasana – Bound Angle pose
• Upavishta Konasana – Seated Angle Pose
• Supta Konasana – Sleeping angle pose
• Supta Padangushtasana – Lateral sleeping thumb to foot pose
• Ubhaya padangushtasana – Both thumbs to feet pose
• Urdhva Mukha Paschimattanasana – Upward facing forward stretch pose
• Setu Bandhasana – Bridge configuration pose
• Urdhva Dhanurasana – elevated bow pose
• Paschimattanasana – West-back (extended-intense) stretching pose

Finishing Poses

• Salamba Sarvangasana – All limbs pose
• Halasana – Plow pose
• Karnapidasana – Ear pressure pose
• Urdhva Padmasana – Elevated Lotus pose
• Pindasana – Embryo Pose
• Matsyasana – Fish pose
• Uttana Padasana – Extended foot pose
• Shirshasana – Head standing pose
• Baddha Padmasana – Bound Lotus Pose
• Yoga Mudra – Yoga gesture
• Padmasana – Lotus pose
• Uth Pluthi (Tolasana) – Sprung up
• Shavasana – Corpse pose

The above poses classify under the Ashtanga primary series, which relates to yoga therapy. When performed with regularity, it purifies the body as well as healing it from all sickness. When you have the poses figured out, you can then have the assurance that you are ready for deeper yogic practices.