10 Ashtanga Yoga Poses to Convert Your Practice

Written By Elyce Neuhauser

| Updated on  May 15, 2024
10 Ashtanga Yoga Poses to Convert Your Practice

In this article we explore the top 10 Ashtanga Yoga Poses. This Yoga poses invite specialists to investigate and realize their unbounded potential. The old Indian hone of Ashtanga Yoga offers a total framework of physical, mental, and development through various positions. Based on Patanjali's Yoga Sutras, Ashtanga Yoga poses could be a sequenced grouping of stances to assist specialists in accomplishing comprehensive well-being and significant internal change. The Ashtanga Yoga Poses are planned to coordinate body, breath, and intellect.

Asanas, or poses, are the establishment of the practice, each with its benefits. Each position leads to self-awareness and advancement, from Sun Greetings to standing postures. Ashtanga Yoga poses epitomize vinyasa through their energetic movement-breath interaction. Specialists pick up a sense of nearness and mindfulness by synchronizing breath and development, rising above the body to reach significant internal calm and tranquility. Ashtanga Yoga poses lead to self-discovery and self-mastery, giving physical refreshment and understanding. Through the hone, individuals find essential quality, versatility, and tranquility.

Primary Series Postures

1. Surya Namaskara A (Sun Greeting A)

Surya Namaskara A is a grouping of yoga postures that energize the body and warm up the muscles. It comprises an arrangement of stances extending, flexing, and toning different muscles, promoting flexibility and quality.

2. Surya Namaskara B (Sun Welcome B)

Compared to Sun Welcome A, Sun Welcome B may be a more progressed variety that consolidates extra stances, forces the hone, and locks in diverse muscle bunches.

3. Padangusthasana (Enormous Toe Posture)

Padangusthasana may be a forward-bending posture[1] extending the hamstrings and calves while moving curation to the brain, improving center and concentration.

4. Padahastasana (Hand to Foot Posture)

Padahastasana advance extends the spine, hamstrings, and calves and kneads the stomach organs, helping with assimilation and detoxification.

Standing Postures

1. Amplified Triangle Posture

Utthita Trikonasana strengthens the legs, knees, and lower legs while extending the hips, crotches, and hamstrings. It also fortifies stomach organs and progresses assimilation.

2. Expanded Side Point Posture

Utthita Parsvakonasana opens the chest and shoulders, conditioning the legs and expanding stamina, advancing detoxification and revival.

Situated Postures

1. Situated Forward Twist

Paschimottanasana calms the brain and decreases uneasiness and pushiness. It also extends the spine and hamstrings, progressing the pose and absorption.

2. Upward Board Posture

Purvottanasana fortifies the arms, wrists, and legs, opens the chest and shoulders, progresses the pose, and enhances respiratory work.

Closing Postures

1. Grasshopper Posture

Salabhasana reinforces the muscles of the spine and buttocks, muscles while moving forward, and poses and adaptability lighten lower back torment.

2. Cobra Posture

Bhujangasana opens the heart and lungs, progressing circulation and respiratory work while conditioning the guts and soothing stress and weariness.


Including these Ashtanga Yoga poses in your schedule can have a colossal effect on your physical, mental, and spiritual wellbeing. If you're devoted and steady, you'll experience the life-changing control of Ashtanga Yoga for yourself.

Read More: Unveiling the Top 10 Hard Yoga Poses


  1. Would these postures be great for tender feet?

Of course! A few works may be more complex than others, but changes can be made so that individuals of all skill levels can do them.

  1. How ought I do these postures?

If you need to see come about, attempt to do it, in a perfect world, a few times a week.

  1. In case I'm harmed, can I still do Ashtanga Yoga?

To keep wounds from getting more awful, it's critical to have a conversation with a qualified yoga educator and change poses as required.

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