Ashtanga teacher Paulina Haduong teaches how to safely get into Urdhva Dhanurasana, also known as upward facing bow or wheel pose. This is an intense backbend, and this practice is recommended after another full practice or warmup.
Ashtanga: One Hour Primary Series • Paulina Haduong
Sun Salutations warm the body and build an inner heat that detoxifies the physical body and empowers the energetic body. As our attention is drawn inward, the practice rises from the tristhana (union of movement, breath, and focus). Asanas (poses) strengthen and unlock the body while the ujjayi (...
This Ashtanga breathing sequence will focus your attention inward to quiet your mind. Short breath retentions will keep the mind steady. This practice can be a prelude for sitting meditation or as a meditation in itself.
Suggested props: whatever would make you comfortable sitting
Even if you don’t have a lot of time, you can reap the benefits of practice by moving with your breath through this selection of classic primary series ashtanga poses.
Suggested props: Blocks and Strap
Flow: Twisting and Binding • Didi von Deck • 30 min
The primary series Marichasanas are challenging to the shoulders, hips and spine, as well as to the mind. Finding some space between the ribs can help. This video shares some tips to help you find ease in these poses.
Dropping back into and then standing up from a backbend can be fun and empowering, and you don’t need to be a gymnast! This class starts by warming up the back, legs, and shoulders. You’ll then use a wall as a prop to practice this skill on your own.
Ashtanga: Twisting: Marichasana C and D • Didi von Deck • 30 min
Twisting increases the mobility of your spine, cleanses and detoxifies your organs and inner body, and aids digestion. In the ashtanga primary series, twisting in Marichasana C and D with arms bounds is challenging, but in this class we will go over variations of earlier twists in the series an...
While not including any Ashtanga poses, this sequence of hip openers will help with backbends, splits and lotus and make many Ashtanga poses more accessible. Yogic theory suggests that the hips store pent up emotions and resentments. Opening the hips releases negativity, improves health, and crea...
Ashtanga Fusion: Intermediate Series • Jovan Tevin • 60 min
In these 60 minutes, Jovan will be guiding you through the first portion of Intermediate Series (w/ modifications) where we begin to strengthen and open the spine, in preparation for deeper backbends. Experience an uplifting energetic response as Jovan keeps you grounded and tuned into the body. ...
Ashtanga 2nd Series: Free and Open Heart • Didi von Deck • 30 min
The beginning of the Ashtanga second series offers postures that cleanse the body’s energy system and keep the spine supple and strong. With variations, these postures are accessible to all and will lead to increased energy and wellbeing.
In this 70-minute video, Jovan will be taking you through an Ashtanga sequence, focusing on lengthening the spine and finding greater access into your backbends. Jump and flow your way through a shuffle of asanas found in intermediate and primary series.
Ashtanga Fusion: Hips & Low Back • Jovan Tevin • 70 min
In this 70-minute video, Jovan will be taking you through an Ashtanga sequence where the focus is on opening the hips and the muscles in the lower back. Allowing us to feel more grounded within our bodies, on and off the mat.
Ashtanga Fusion: Longitudinal Splits • Jovan Tevin • 50 min
Starting off with Traditional Sun Salutations followed by Ashtanga’s Standing Sequence; Jovan’s focus will be on the hamstrings and the muscles within the groins to better access our longitudinal splits.
Ashtanga: Bakasana (Crow pose) Workshop • Jovan Tevin • 30 min
Learn the modern and traditional variations of the notorious Bakasana Crow Pose. Jovan will break down the physical technique required as you build your confidence and deepen your understanding of the purpose behind Bakasana.