Nokturn

WHAT IS ASHTANGA YOGA?

🧘🏻‍♀Ashtanga yoga is a strict sequence of asanas. There are 6 episodes in total. When you master the first level, the teacher will transfer you to the next one.
In other variations of yoga, asanas can change.

THE BENEFITS OF ASHTANGA YOGA

1. Improves strength and flexibility ✨
In ashtanga yoga there are asanas for balance, for holding the body weight on the hands or one leg. Such practices bring the body into tone.

2. Calms the nervous system✨
Thanks to the mindfulness and mindfulness that we practice in the classroom, you disconnect the brain from disturbing thoughts, transfer attention to the body. The stress level is reduced.

3. The pressure is normalized✨
At each lesson, we practice ujaya breathing. This stimulates the cardiovascular system and brings the pressure back to normal.

4. The body is cleansed and rejuvenated✨
The secret is also in breathing, which warms up the blood and makes it circulate quickly through the body, cleansing the body of toxins.

Today we will try to connect standing poses with balance (Vasishthasana, the pose of the sage Vasishtha).
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In Vrikshasana, press your left knee against the wall and pull it down, keeping the pelvis level.
Pull in the outer surface of the right leg, lifting the inner one from the arch of the foot up. Feel the stability and compactness of the pose.
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Go to Utthita trikonasana, resting your outer right foot against the wall. Pull in the outside of the right leg, lifting the inside up (this is more difficult to do here, because the leg is tilted to the floor). Push off with your left foot from the floor, pull up the knee, directing the hip bone into the joint. Lengthen both sides evenly, actively stretch your right arm up.
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In Parshva utthita hasta padangushthasana, the higher you lift your left foot, the better the outer side of the right foot will be drawn in, but the more difficult it is to lift its inner side from the floor! Turn the left thigh outward, press the thumb of the foot on the fingers of the left hand, and with the fingers of the hand, without bending the elbow, pull the thumb of the foot towards yourself.
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Of course, I sometimes do Vasishthasana without auxiliary materials, but I still spend too much effort to lift the pelvis and keep the balance. Therefore, I offer you an option in which you can really "live" and breathe in this difficult pose.
Rest the sole of your right foot against the wall, place the rope on the outside of your thigh, and open your right palm well on the floor. With three fingers of your left hand, actively pull your big toe down, and resist with your toe, lifting it up. Pull the left side of the pelvis to the wall and pull in the outer left thigh, leveling and opening the pelvis. If the rope cuts hard into the right thigh, this is the first sign that you are not pulling the outer right leg off the floor and pushing off badly with your right hand. Stretch the top of your head from the right foot, don't let your body sag down!