Yoga Asana and Postural Sequence


Yoga Asana and Postural Sequence

There are many yoga asanas to tone your body and to control your mind, but the sole aim of yoga asanas is to bring a healthy lifestyle to everyone. There are certain series of asanas one should learn to lead a healthy life.

The first series of yoga asanas is Ashtanga Vinyasa yoga. Ashtanga yoga involves primary series yoga. The primary series of Ashtanga Vinyasa yoga consists of six series. Each series begins with a standing sequence and ends with the same finishing sequences. The yoga teacher training in Rishikesh teaches about primary series and the postural sequence.

Various poses of Ashtanga primary series and postural sequences mentioned below:-

Standing Pose




Standing poses increases flexibility strengthens your body and keeps you energetic all day. Various standing poses are listed below :-

  • Tadasana
  • Vrksasana
  • Natarajasana
  • Virabhadrasana III
  • Ardha Chandrasana
  • Utthita Hasta Padangusthasana
  • Surya Namaskara
  • Utkatanasana
  • Parivritta Trikonasana

Sitting Poses


Sitting yoga pose increases mobility, brings calmness, builds autoimmunity and increases stamina while sitting. Various seated poses are mentioned below:-

  • Padmasana
  • Shishuasana
  • Janu Shirasana
  • Paschimottanasana
  • Ardha Matsyendrasana
  • Poorvottanasana
  • Badhakonasana
  • Chakki Chalanasana

Finishing Poses



The finishing poses of Ashtanga yoga close with relaxation at the end. Always finish your yoga session with 16 postures consisting of four parts to absorb the effect of your practice on body, mind, and soul. Below are the lists of finishing poses –

  • Salamba Sarvangasana
  • Halasana
  • Karnapidasana
  • Urdhva padmasana
  • Pindasana
  • Matsyasana
  • Uttana padmasana
  • Sirsasana A
  • Urdhva dandasana
  • Sirsasana B
  • Balasana
  • Baddha padmasana
  • Yoga mudra
  • Padmasana
  • Utplutihi
  • Relaxation

Benefits of Ashtanga yoga:-

Increases strength – There are sixty vinyasa poses in Ashtanga yoga where you need to hold the bodyweight on your hand or one leg to increase body strength.

Increase muscle tone– Ashtanga yoga increases heartbeat and tones your muscles.

Reduces body fat – Practicing Ashtanga yoga helps to burn fat.

Reduces stress and anxiety – Your awareness starts shifting to your breath once you practice the same postures every day.

Low blood pressure – Ujjayi is breathing techniques in Ashtanga yoga, which lowers the blood pressure.

Prevent from injuries – Practicing Ashtanga yoga in safe and mindful ways develops a flexible body making it less prone to injury.

Improve cardiovascular fitness- Astanga yoga not only builds strength and flexibility, but it also improves your cardiovascular system.

Increase focus and creativity – When your mind is free of stress, relaxed, and calm, you are completely free to enjoy your present moment and create new ideas.


The primary series of Ashtanga yoga has numerous effects on your body and mind. On the physical level, the primary series of Ashtanga yoga builds strength, flexibility, and detoxifying the body. And on the mental level, it will improve mind-body awareness by increasing power and confidence.