Let’s learn Ashtanga Yoga | beginners guide-part 1

As it’s a beginning we need to learn how to stand properly which is called samasthiti so that we balance our weight equally and attain stillness. Later we learn Suryanamaskara A which helps to warm up and prepare the body for further asanas.

Suryanamaskara A has 9 vinyasas (9 steps) as follows

Stand in samasthiti

Ekam : 1 inhale arms up

Dve. : 2 while exhaling, arms down inline with the feet and head to the knees

Trini. : 3 chin up inhale

Chatvari. :4 while exhaling walk back into lower plank

Pancha. :5 inhale upward facing dog

Shat. : 6 exhale downward facing dog, 5 rounds of breathing.

Sapta. : 7 inhale, walk forward in between your hands

Ashtu. :8 exhale head to the knees

Nava :9 while inhaling stand up, arms up and Samasthiti.

Try practising 5-8 Suryanamaskara A on empty stomach, preferably in the morning. In the beginning there might be a bit of muscle soreness but as the body starts getting use to the movements you will feel strength and flexibility improving.

Do let us know your how you feel post practice. Also, if you have any ailments then please consult your physician before starting the practice. 🙂