Five Ashtanga Yoga Practices to Build Strength and Flexibility
Build Strength and Flexibility with Ashtanga Yoga
Are you ready to enhance your yoga practice and take your strength and flexibility to new heights? Ashtanga Yoga, with its dynamic and structured sequences, provides a powerful avenue for achieving just that.
Whether you’re a seasoned yogi or just beginning your journey, these 5 Ashtanga Yoga practices will help you build strength and flexibility effectively.
1. Sun Salutations (Surya Namaskara): Your Foundation
Sun Salutations are the cornerstone of any Ashtanga practice. This dynamic sequence not only serves as a warm-up but also initiates a connection between breath and movement. As you flow through the postures, you activate major muscle groups, gradually increasing blood flow and body temperature. This prepares your body for deeper stretches and sets a positive tone for the rest of your practice.
2. Standing Poses: Rooting Down to Rise Up
The standing sequence in Ashtanga Yoga is akin to establishing the roots of a tree. These poses emphasize grounding through your feet, creating a stable foundation. Warrior series and Trikonasana demand engagement of leg muscles, fostering strength, while the elongated postures work wonders for hip flexibility. The combination of strength and stretch in these foundational poses sets the stage for a balanced practice.
3. Primary Series: A Journey Through Strength
The Primary Series is a systematic exploration of your body’s capabilities. Beginning with fundamental poses and progressing to more advanced ones, this series ensures a comprehensive workout. Each pose is strategically placed to build strength in specific areas, promoting a holistic development of your physical prowess. Consistency in practicing the Primary Series lays the groundwork for further challenges in your yoga journey.
4. Core Strengthening: The Power Within
Your core is the powerhouse of your body. Navasana and Utkatasana, among other core-focused poses, help build strength in the abdominal muscles. A strong core not only supports your spine in various postures but also acts as a stabilizing force, enabling you to explore more advanced poses with confidence. The integration of these poses cultivates both physical power and mental resilience.
5. Backbends: Opening the Heart
Backbends hold the key to unlocking the front side of your body. UrdhvaMukhaSvanasana and SetuBandhasana focus on expanding the chest and stretching the front of the body. These poses not only improve flexibility in the back and shoulders but also counterbalance the forward bends in your practice. The heart-opening nature of backbends contributes to emotional release and a sense of liberation.
Tips for Starting Your Ashtanga Journey
1. Consistency is Key: Dedicate a set time for your practice regularly to witness gradual improvements in strength and flexibility.
2. Listen to Your Body: Pay attention to how your body responds to each posture. Respect its limits and progress at a pace that feels comfortable for you.
3. Find a Qualified Teacher: Ashtanga Yoga is intricate, and having an experienced teacher can provide valuable guidance. A skilled instructor can offer personalized feedback, ensuring you embark on your Ashtanga journey with confidence.
Caroline Klebl, trained with the founder of Ashtanga yoga, Pattabhi Jois and has been teaching Ashtanga yoga, since 1998.
Join us at our yoga teacher trainings in Los Angeles and beyond, where you’ll get to build strength and flexibility under the supervision of Caroline Klebl. Visit our schedule page to sign up and learn more about our yoga teacher training and certification.