5 amazing ashtanga yoga exercises you must try

Do you want to experience a more advanced form of yoga or simply prefer an intense, challenging one. Then these ashtanga yoga exercises might be right for you.

Ashtanga yoga is one of the classical forms of yoga behind hatha yoga. This is considered an austere and disciplined yoga style. This type of practice includes ashtanga yoga sequences from forward bends to back bends, twists, and inversions.

The pose to welcome the sun is a warm-up position to start performing the next ashtanga yoga exercises. Below, easyhealthylive.com will share with readers 5 ashtanga yoga exercises worth trying after warming up.

1. Standing position with hands touching big toes

Big Toe Pose

This is one of the most difficult ashtanga yoga balance exercises. You need to have great concentration and balance to hold this pose for the required amount of time. This move helps to stretch your hip and thigh muscles.


  • Stand on your left foot, with your left hand at your side for support.
  • Grasp the right big toe with the right middle and index fingers. Inhale and stretch your right leg forward as far as you can. Pull your arms and legs so you feel more balanced and stable. If possible, straighten and rotate the raised leg to the right side.
  • Look over your left shoulder neck and try to keep the pose by focusing. After a few breaths, return to center, lean forward to breathe, and then stand up straight. Do the same with the other side.

2. Wide-legged bend

Wide-legged bend

When it comes to the best ashtanga yoga exercises worth trying, it is impossible to ignore the wide-legged bend. This pose helps you lengthen your spine and stretch the backs of your legs and back muscles.


  • Start in mountain pose, legs 90-120cm apart, hands placed horizontally to form a 5-pointed star. With your back straight, exhale and stretch forward and bring your palms to the ground.
  • Bend your elbows, using your arms to pull your forehead to the floor. Press your feet into the floor, stretching your legs to bring your hips up toward the ceiling.
  • Feel the spine pull in the opposite direction as you press your head down and lift your hips up
  • Breathe and hold for 3-8 breaths
  • To end the pose and relax, stretch your arms out to the sides and return to the five-pointed star pose.
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3. Chair Pose

Chair pose

This ashtanga yoga exercise will strengthen the ankles, thighs, calves and spine. In addition, the chair pose stretches the shoulders and chest; stimulates the abdominal organs, diaphragm and heart.


  • Start in mountain pose. Inhale and raise your arms perpendicular to the floor. Or keep arms parallel, palms facing in.
  • Exhale and bend your knees, trying to get your thighs almost parallel to the floor
  • Knees protrude beyond the feet and torso leans forward at right angles to the thighs
  • Hold the pose for 30 seconds. To come out of the pose, inhale and straighten your knees, lifting your arms sharply. Exhale and release your arms to the sides into mountain pose

4. Warrior Pose I

Warrior Pose I

This ashtanga yoga exercise strengthens the legs, helps open the hips and chest; stretch the limb muscles. Warrior I develops focus, balance, and strengthens your foundation. This pose also improves circulation and respiration and energizes the entire body.


  • Start in mountain pose with your feet hip-width apart and your hands at your sides. Focus and take deep, even breaths.
  • Exhale and step your feet 120-150cm apart
  • Rotate your right foot 90°, so that your toes point towards the top of the mat
  • Rotate left foot inward at a 45° . angle
  • Keep your pelvis forward
  • Exhale and bend your right knee perpendicular to the floor. Raise your hands above your head at the same time, facing each other or parallel. Eyes follow hands
  • Press down on your pelvis and hips and tilt your torso to bend your back slightly
  • Hold the pose for as long as possible and breathe evenly and rhythmically
  • Inhale and then exhale slowly to return to the starting position. Do the same with the other leg

5. Butterfly Pose

Butterfly pose

This is an ashtanga yoga exercise that stimulates the abdominal organs, ovaries, prostate, bladder and kidneys. In addition, the butterfly pose stimulates the heart and improves general circulation.

This move helps stretch the inner thighs, groin, and knees. If you can do this pose, it will help you reduce anxiety and stress very effectively.


  • Sit and put your legs straight in front of you. Exhale, bend your knees and pull your heels toward your pelvis while pressing the soles of your feet together
  • Place your heels as close to your pelvis as possible. 2 Grasp the big toe of each foot.
  • Always keep the sides of your feet perpendicular to the floor. If you can’t grasp your toes, hold your hands around your ankles or shins
  • Never force your knees down. Instead drop the femoral head toward the floor
  • Hold the pose for 1 to 5 minutes. Then inhale, lift your knees off the floor and extend your legs back to the starting position.
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Through this article, hopefully you have learned 5 ashtanga yoga exercises. Good luck with your training to have a strong and healthy body.

Reference source

Ashtanga yoga poses https://www.doyou.com/ashtanga-yoga-poses/ Accessed date: 2/21/2020

10 Great ashtanga yoga poses https://www.rishikulyogshala.org/10-great-ashtanga-yoga-poses/ Accessed date: 2/21/2020

Chair pose https://www.yogajournal.com/poses/chair-pose Access date: 2/21/2020

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