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ashtanga yoga series

Big Toe Pose Padangusthasana

Benefits of the Big Toe Pose

 

  • Calms the brain and helps relieve stress, anxiety and mild

  • Stimulates the liver and kidneys

  • Stretches the hamstrings and calves

  • Strengthens the thighs

  • Improves digestion

  • Helps relieve the symptoms of menopause

  • Helps relieve headache and insomnia

 

Extended Hand to Big Toe Padahasthasana

 

Benefits of the Extended Hand to Big Toe

The benefits of padahastasana are numerous. In this posture, there is great emphasis on the flow of blood to the head without the difficulties presented in other postures which also do so such as the headstand. Some key benefits are:

  • The toning of the abdominal organs

  • Conditions of bloating of the abdomen, constipation, indigestion and other gastric troubles can be greatly alleviated

  • Helps to relieve sciatica

  • The spine is made resilient, straight and flexible

  • Circulation of the blood throughout the body is improved

  • The muscles of the back are stretched and energized, making one feel invigorated afterward

 

 

Extended Triangle Pose Utthita Trikonasan

(oo-TEE-tah trik-cone-AHS-anna) utthita = extended trikona = three angle or triangle

Benefits of the Extended Triangle

  • Stretches and strengthens the thighs, knees, and ankles

  • Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine

  • Stimulates the abdominal organs

  • Helps relieve stress

  • Improves digestion

  • Helps relieve the symptoms of menopause

  • Relieves backache, especially through second trimester of pregnancy

  • Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica

 

Revolved Triangle Pose Parivrtta Trikonasana

 

(par-ee-vrit-tah trik-cone-AHS-anna)
parivrtta = to turn around, revolve
trikona = three angle or triangle

Benefits of the Revolved Triangle Pose:

 

  • Strengthens and stretches the legs

  • Stretches the hips and spine

  • Opens the chest to improve breathing

  • Relieves mild back pain

  • Stimulates the abdominal organs

  • Improves sense of balance

 

Extended Side Angle Utthita Parsvakonasana

 

(oo-TEE-tah parsh-vah-cone-AHS-anna)
utthita = extended
parsva = side, flank
kona = angle

 

Benifits of the Extended Side Angle Pose

  • Strengthens and stretches the legs, knees, and ankles

  • Stretches the groins, spine, waist, chest and lungs, and shoulders

  • Stimulates abdominal organs

  • Increases stamina

 

 

Revolved Side Angle Pose Parivrtta Parsvakonasana

 

(par-ee-vrt-tah parsh-vah-cone-AHS-anna)
parivrtta = to turn around, revolve
parsva = side, flank
kona = angle

Benefit of Revolved Side Angle Pose:

 

  • Constipation

  • Infertility

  • Low backache

  • Osteoporosis

  • Sciatica

  • Strengthens and stretches the legs, knees, and ankles

  • Stretches the groins, spine, chest and lungs, and shoulders

  • Stimulates abdominal organs

  • Increases stamina

  • Improves digestion and aids elimination

  • Improves balance

 

Wide-Legged Standing Foward Fold Prasarita Padottanasana A B C & D

Benefits of the Wide-Legged Standing Foward Fold

This group of asana reduces the accumulation of fat deposits around the waist and increases the strength and tone of the muscles of the legs and back. Organs from the navel down are cleansed, and when the head is tipped below the waist in this manner the inner fire (Agni) effectively cleanses the bowel and rectum/anus, curing constipation. The sexual organs are cleansed and the breathing apparatus purified. The entire nervous system is cleansed.

 

 

Chair Pose Utkatasana

 

Benefits of the Chair Pose

  • Strengthens the ankles, thighs, calves, and spine

  • Stretches shoulders and chest

  • Stimulates the abdominal organs, diaphragm, and heart

  • Reduces flat feet

 

Fierce Warrior Pose A & B Virabhadrasana A&B

There are three warrior poses all together in yoga, but in Ashtanga primary series you practice only Warrior A and B. The posture Virabhadrasana is named after Veerabhadra, a fierce warrior, an incarnation of Lord Shiva. 

 
Warrior A and B both strengthen arms, shoulders, thighs and back muscles.  This posture is one of the most graceful yoga postures and it adds grace to one's yoga practice.

Benefits of the Fierce Warrior Pose

 

  • Strengthens your shoulders, arms, legs, ankles and back

  • Opens your hips, chest and lungs

  • Strengthens and stretches the thighs, calves, and ankles

  • Improves focus, balance and stability

  • Encourages good circulation and respiration

  • Energises the entire body

  • Stimulates abdominal organs

  • It is beneficial for those with desk-bound jobs

  • Extremely beneficial in case of frozen shoulders

  • Releases stress in the shoulders very effectively in a short span of time

  • Strengthens and stretches the legs and ankles

  • Stretches the groins, chest and lungs, shoulders

  • It is therapeutic for flat feel and osteoporosis

 

Staff Pose Dandasana

Benefits of the Staff Pose

 

  • Strengthens the back muscles

  • Stretches the shoulders and chest

  • Improves posture

     

Seated Forward Bend Paschimottanasana A

Benefits of the Seated Forward Bend

 

  • Calms the brain and helps relieve stress and mild depression

  • Stretches the spine, shoulders, hamstrings

  • Stimulates the liver, kidneys, ovaries, and uterus

  • Improves digestion

  • Helps relieve the symptoms of menopause and menstrual discomfort

  • Soothes headache and anxiety and reduces fatigue

  • Therapeutic for high blood pressure, infertility, insomnia, and sinusitis

  • Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.

 

Head to Knee Forward Bend Janu Sirsasana A

Benefits of the Head to Knee Forward Bend

  • Calms the brain and helps relieve mild depression

  • Stretches the spine, shoulders, hamstrings, and groins

  • Stimulates the liver and kidneys

  • Improves digestion

  • Helps relieve the symptoms of menopause

  • Relieves anxiety, fatigue, headache, menstrual discomfort

  • Therapeutic for high blood pressure, insomnia, and sinusitis

  • Strengthens the back muscles during pregnancy (up to second trimester), done without coming forward, keeping your back spine concave and front torso long.

 

Sage`s Pose Marichyasana A & C

Calms the brain Stretches the spine and shoulders Stimulates abdominal organs like the liver and kidneys Improves digestion

Benefits of the Sage`s Pose

  • Constipation

  • Digestive problems

  • Asthma

  • Fatigue

  • Lower backache

  • Sciatica

  • Menstrual discomfort

  • Massages abdominal organs, including the liver and kidneys

  • Stretches the shoulders

  • Stimulates the brain

  • Relieves mild backache and hip pain

  • Strengthens and stretches the spine

 

Boat Pose Navasana

Benefits of the Boat Pose

  • Strengthens the abdomen, hip flexors, and spine

  • Stimulates the kidneys, thyroid and prostate glands, and intestines

  • Helps relieve stress

  • Improves digestion

 

Bound Angle Pose Baddha Konasana A

Benefits of the Bound Angle Pose

 

Bound angle opens the hips and chest, lengthens the spine and stimulates the reproductive, nervous and respiratory systems.

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