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. :)

[enjoycookingpooja]

Kitne din se mai search kar rahi thi...but proper video nhi mil Raha tha..thnk u so much sonal❤

[RahulSuranak]

I just started doing yog aasanas again and found this channel. Too inspirational. I'm just fascinated seeing both of you doing the aasanas in a flow.
Looking forward for all of your videos. 🙂

[Atsimonoce]

Namaskar. This explanation is a need, thank you.

[ygrg]

Thanks a lot for bringing this video to all people like me who are new to Astanga Yoga!!Kudos to you both, and looking forward for more videos!!

[MisalPohe]

The way you are teaching it's so amazing. Thanks for this video. Helped me a lot

[keshavkrishna]

I am beginner and wants to learn ashtanga yoga and i also had planned to move to gokulam for that but i am not able to do this. Today i saw your video plz make this series and make regular video so that we can follow you.Best of luck.

[rchab]

Thank you.Please keep uploading such informative and well created videos

[sanjayjeishyelle]

Wow fabulous knowledge sonal madam love you so much my dear

[shibusharma]

Very good beta, Explained in a very nice way, Keep it up, God bless you

[nuancedpitch]

Eager to learn ashtanga from you guys! Cheers! Keep posting for all levels

[satyamkaushik]

Nice playlist collection with ease of learn steps to learn advance yoga for a newbie...Request you to post video related to sirshasan....

[MotoVikz]

Nice. I'm eagerly waiting for "your" tutorial on floating. This is something I have been working on since 3 years and have a fair amount of control but nowhere near what you do....

[komalarorasos]

Maam what should be an ideal diet to maintain body flexibility. Could you plz share your diet?Do u support gluten free and vegan diet? If yes then plz talk about it too.

[MonikaSharma-ijmm]

Plz give some asanas too get rid from knock knees

[h.n]

Very excited to know what's the difference between normal yoga we do like ramdev use to preach and Astang yoga which I found very authentic n cool. But I want to know Bec it's not only look cool but has a very deep benefits and I want to know all + is that ok to start this intermediate yoga when we are still a bignr ?

[googleuser]

Do you take Skype lessons. This is the 1st time I'm asking someone for lessons, though I've come across tons of videos and teachers, I'm impressed by you. Mother of two.

[hudasultana]

Amazing ❤ but do we become tall if we do cobra pose... I heard it so from one of my friends.

[rashijasrotia]

Mam from where u learned such command on yoga plz do reply

[L-hpy]

How can I get written text to practice saying the words

[NikKinNik]

Plesse share some insights/content on how Sandeep worked on increasing the flexibility of his hamstrings.