Video:Advanced Ashtanga Yoga Poses

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Transcript:Advanced Ashtanga Yoga Poses

Hi I’m Derek, we’re here at the Massage Center in Lexington, Kentucky for About.com. Today I’m going to show you a few advanced postures in Ashtanga Yoga. Ashtanga is characterized as a series of postures, so generally when you come to a class, you’ll be doing the same poses for every class. Today we’re going to go over some of the advanced finishing postures. Both beginning and advanced students would attempt these poses at the end of a class.

Advanced Yoga Poses Require Straight Lines and a Strong Core

Prepare for Sarvangasana. Shoulder stand. Lift your legs first, then your hips. Take your hands to your lower back. Work on creating a complete straight line from your abdomen to your legs through your toes for a deep shoulder stretch.

Halasana, extend your legs over your head, rest your legs, point your toes so you’re resting on top of your feet. Take your hands behind your back, clasp your hands, work on extending your hips over your head.

Karna Pidasana, bend your knees, the goal is to squeeze your ears, resting on top of your feet, hands are clasped, making yourself very small. Come back to shoulder stand, take your feet into Lotus, Padmasana. If you’re able, take your hands to your knees, extend your arms. You hold this position for approximately eight breath.

Pay Attention to the Details to Hold Advanced Yoga Poses Properly

Take your Pindasana, squeeze your arms around your legs, squeeze yourself into the smallest pose of the Ashtanga practice. Take the palms of your hands to the mat, unroll. Come to Matsyasana, fish pose, lift your chest, look to the back of the room, rest on top of your skull, draw your shoulder blades back and down, using your strength to draw your chest towards the ceiling.

Uttana Padasana, feet together, hands together, leaving yourself in the Matsyasana position, use your strength, take your feet over your head, come down to your knees for a headstand, Shirsasana. Take your arms, elbow-width apart, open your hands, clasp the top of your head between your hands. Breathe here for approximately fifteen breath. Half-bend, take your legs half way down using your core strength for approximately five breath. Inhale, come back up to the top, make yourself straight again, and with control come all the way back down. Find your way into childs pose, extend your arms, spread your knees, rest.

Finish the Yoga Session With Deep Breathing

Take Padmasana, lotus. Starting with your left-foot, then your right-foot. Exhale, fold forward, rest your forehead on the floor for Yoga Mudra. Slow your Ujjayi breath. Hold this for approximately eight breath. Inhale, come all the way up. Take your hands, face up on your knees. Use your thumb and pointer finger to make a circle for a nice Mudra. Shoulders back and down, tuck your chin, tall spine, lean forward slightly. Practice Ujjayi breath, breathing deeply, using the entirety of your lungs. Inhaling all the way, making your entire body strong and preparing for deep relaxation.

Thanks for watching. To learn more, visit us on the web at About.com.