Ashtanga Yoga

This posture is in Sanskrit called Paravritta Parsvakonasana, and it is the 6th posture in the standing sequence of Ashtanga Yoga Primary Series. This posture requires open hips and some flexibility in the spine, which the previous poses in the traditional Ashtanga sequence give you. All of the standing postures in the Ashtanga series are linked together.

This video shows you how to enter the posture step by step by breaking it down.

In this class, we focus on opening up the hips to easier get into one of the more well-known postures, Padmasana or Lotus position. We are talking about how to avoid hurting the knees when entering the posture. You should never force your legs into the lotus position. It should come with ease and enough flexibility in the hips.

In this class, Sofia goes through some preparation postures, and movements to easier find your way into deeper backbends. You will find both stretches as strength moves to get your body ready. The peak pose in this class is Kapotasana, one of the deeper backbends from Ashtanga Yoga Intermediate series. If you practice the traditional Ashtanga yoga method, this posture is often introduced to more advanced students who have been practicing for years.

This posture is in Sanskrit called Utthita Hasta Padangusthasana and is one of the first balancing-on-one-leg postures. To enter the full posture, you’ll need some hamstring & hip flexibility, which the previous postures in the Ashtanga sequence gives you in time.

This tutorial also cues the correct vinyasa count in the posture, meaning it shows which movement is connected with an inhale or exhale.

This tutorial shows you step by step how to approach Chakrasana, the backward roll, which is included at the end of Ashtanga Primary Series and the closing sequence.

Chakrasana is often used when coming out of a posture where we are lying on the floor. It gives us more flow in the sequence, instead of rolling up to a seated position and then jumping back to Chaturanga and doing our vinyasa.

A class to help you open up the hips and the back of the hamstrings to prepare for Supta Kurmasana, one of the deepest forward fold in the Ashtanga Primary Series. Supta Kurmasana, or Sleeping Turtle Pose, is the peak pose of the series and before we’ve reached this pose we’ve gone through many forward folds. This video you can do just as it is or after/in your longer yoga practice/routine.

Here are some of Sofia’s favorite strength exercises to prepare for Handstand! This set of exercises strengthens your core, wrists and improves your balance. Doing this routine a few days a week will definitely get you going in your handstand practice. Keep practicing and it will come!

Short of time? This practice warms up the body with some Sun Salutations and then goes straight to focus on the finishing sequence of Ashtanga yoga.

This practice is for the more experienced yogi since there are not detailed instructions on how to do certain asanas.

This practice is for the more advanced yoga practitioner. We are trying out some of the postures from the second series of Ashtanga, a sequence which you are ready to start after years of practicing Ashtanga Primary Series with consistency.