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Ashtanga yoga is a form of yoga where the individual is taught a more fluid way of shifting from one yoga pose to another. Ashtanga yoga poses are basically similar for all the yoga practices or forms. There may be slight differences for some but overall, ashtanga yoga poses may also pop up in hatha yoga poses. The reason for this is that ashtanga yoga is based on the earlier hatha yoga. The ashtanga yoga poses can be learned via an ashtanga yoga DVD or through a class headed by a yogi.

The Lotus (Sukhasana)

This very basic ashtanga yoga pose is easy to do and achieves a lot. To do this, sit on a level floor with both legs crossed in such a way that the heels of the feet touch the lower abdomen on both sides. The individual’s posture should be straight backed and erect. For this ashtanga yoga pose, the individual should place the hands on the sides of the knees palm side up. When one is satisfied with the pose, the individual should close his eyes and concentrate. The lotus pose is a meditative pose that can be held as long as one wishes.

Mountain Pose ( Tadasana)

This is another of the ashtanga yoga poses that appear quite easy. The individual should stand erect, with his bare feet together. The feet should be flat on the floor, together. The individual should visualize being pulled up by his spine with a fine but strong piece of string that helps to lift the buttocks, the legs and the torso. As the individual feels the ashtanga yoga pose, he should lift his body up, the body weight should be consciously distributed in such a way that he or she can balance well even with the heels lifting a little. This ashtanga yoga pose helps to strengthen a person balance and gain better control of the body.

Back Stretch (Paschimottanasana)

Among the ashtanga yoga poses, the back stretch seems simple but many people have some difficulty perfecting this. Sit on an even floor with both legs straight out in front. With both hands on the thighs, the individual must straighten his spine and raise both hands straight out starting at shoulder level and then proceeding to hold them up above his head. The ashtnaga yoga pose ends with the individual leaning forward with hands going around his legs at the knees. The elbows should angle slightly outwards from the legs. Hold this ashtanga yoga pose for ten counts.

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