Ashtanga Standing Poses Tutorial

The Ashtanga Vinyasa standing poses are the foundations for all the ashtanga series. Not only that, most vinyasa classes also use variations of these poses. That is to say these standing poses are a great foundation for any class.

This ashtanga standing poses -video covers the sun salutes and the asanas (poses) until paschimottanasana (seated forward fold). 

Standing sequence includes following asanas: 

• surya namaskar a and surya namaskar b
• padangustasana, padahastasana
• trikonasana, parivritta trikonasana
• parsvakonasana, parivritta parsvakonasana
• prasarita padottanasana A, B, C, D
• parsvottonasana
• uttita hasta padangustasana
• ardha badha padmottanasana
• utkatasana
• virabhadrasana A into virabhadrasana B

The ashtanga standing poses can be practiced as a beginning of any yoga class. Also they are a fantastic warm up on their own. In that case you might need to add some backbends to them at some point. First, master these and then move on. Nevertheless, remember to add the ujjayi breath and bandhas (the body locks) to your practice to make the it more efficient!

In the video poses are shown the traditional Ashtanga way as taught by Pattabhi Jois. For that reason, some of the poses may not be easy to do. Above all, make sure you modify as needed and do only what feels fine for you. You are welcome to use yoga blocks or straps to make it easier. Enjoy!

Ashtanga Standing Poses

Share the Series

If you enjoyed this video, leave us a comment! Which is your favorite standing pose and why? Share this video with some of your friends who are just getting into yoga to give them a taste of what’s to come!

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