Standing Series- Ashtanga Vinyasa
The standing series of Ashtanga Vinyasa is a powerful and dynamic sequence which I often say to my students that if you don’t have time for a full practice, just by practicing this sequence you will find a full body stretch and strengthen, it will give you energy for your day and detoxify your body. It is a set of 12 asanas with a mixture of postures that focus on your whole body with asanas such as gentle back bends, hip openers, balancing postures and forward folds.
An Ashtanga class begins in Samathithi, the standing position. Then you willl first chant the opening mantra whilst you bring your hands to the prayer position at heart center.
You will then perform 5 rounds of Surya Namaskar A and B. These dynamic sequences help to warm up all the muscles in the body and calm the mind. As you link each breath to each movement, you become centered and focused for the rest of the practice.
The standing sequence then begins as outlined below:
Padangusthasana – The standing sequence begins with two forward folds; the first is the hand-to-big-toe forward fold. Grab your big toes with first two fingers and thumb (like a hook) and gently pull with your biceps, your torso towards your thighs. Dristhi (gaze) to the tip of your nose.
Pada Hastasana – Place your hands under your feet for a deeper spinal flexion in this forward fold variation. Dristhi to the tip of your nose.
Trikonasana – This is the classic extended triangle pose, which gives an intense stretch to the side body. Aim to bring your hand to your big toe (creating same hook with the fingers) or use a yoga block as you reach the opposite arm to the ceiling in one line and open the chest. Dristhi towards your raised palm.
Parivrtta Trikonasana – The revolved triangle pose gives a deep stretch to the spine, opens the heart, and improves balance.Utthita Parsvakonasana – The extended side angle gives a side stretch similar to in triangle pose. However, you bend the front knee for a deeper hip stretch. Dristhi towards your raised palm.
Utthita Parsvakonasana – The extended side angle gives a side stretch similar to in triangle pose. However, you bend the front knee for a deeper hip stretch.Dristhi towards your extended and upper palm.
Parivrtta Parsvakonasana – The revolved side angle pose features the same leg positioning of the previous posture, but the upper body twists towards the front knee rather than away from it. Dristhi towards your extended and upper palm.
Prasarita Padottanasana – A, B, C, D – In the classic wide-leg forward fold, you fold between the legs. There are four variations of this; the hands on the floor with the elbows bent, the hands on the hips, hands clasped behind the back for a shoulder stretch, and peace fingers under the big toes. Dristhi to the tip of your nose.
Parsvottanasana – Pyramid pose is a forward bend where you stretch over the front leg, giving a deep hamstring stretch. Dristhi towards your front toes.
Utthita Hasta Padangusthasana A, B, C – Extended hand to big toe pose combines a balance with a deep hamstring stretch. Variation A is holding the foot directly in front of your body with a straight spine. Variation B is opening the leg to the side, and variation C is letting go of the leg (directly in front of you) but keeping it lifted. Dristhi (A) towards your lifted toes. Drsithi (B) directly sideways. Dristhi (C) at your front toes.
Ardha Baddha Padma Uttanasana – In this balance pose, also known as the half-bound lotus intense stretch, you place the heel of one foot in the opposite groin (like in the half lotus). You then fold forwards and place one hand on the floor. Dristhi to the tip of your nose.
Utkatasana – Practice chair pose (as performed in sun salutation b). Drishti looking up toward your thumbs.
Virabhadrasana I – Move onto the classic warrior 1 pose, with the front knee bent and back leg straight. The rear toes should be pointed at a 45-degree angle while the front toes face forward. Ensure the hips are facing forward and reach the arms up overhead. Drishti looking up toward your thumbs.
Virabhadrasana II – From here, open the hips for the warrior 2 pose, turning the back foot out to 90 degrees. Then, bend deeper in the front knee and bring the arms out to shoulder height. Tuck tailbone under to bring pevlis into neutral position. Dristhi towards the front palm.
