Ashtanga Yoga Foundations: Master the Basics in Dwarka
Build a sustainable practice on a solid foundation. These traditional sequences, including Surya Namaskar, focus on breath and proper alignment to keep you safe and consistent.
This is a core transition in the Ashtanga standing sequence, flowing from Utkatasana (Chair Pose) to Virabhadrasana (Warrior Pose). Mastering these foundational movements with proper breath control is key to building the stamina and focus needed for the full practice.
Baddha Konasana (Bound Angle Pose) is a key posture for opening the hips and groin. As Vamana Rishi taught, when practiced with proper breath and internal locks (bandhas), it can aid digestion and heal afflictions of the lower body. It is also highly beneficial for pregnant women when practiced with guidance.
This simple arm-raising exercise, synchronized with breath, is the first movement of Surya Namaskar A. It is a powerful way to activate the lymphatic system and promote detoxification. You can do this simple exercise anywhere to improve circulation and build awareness of your breath.
Here in this low lunge, the focus is on connecting your movement with the sound of your breath. Whether you are in a simple or complex posture, the breath is the key. It is the anchor that creates stability, comfort, and balance in your asana practice.
This video, with Hindi text, illustrates how daily asana practice, including foundational movements like the jump-throughs in Sun Salutations, leads to higher health. A healthy body is the vessel through which we can experience inner peace and clarity.
This sequence demonstrates basic stretches for healthy and open hips, including a low lunge and Ardha Hanumanasana (Half Splits). It is important to listen to your body and use support like a cushion under the knee if needed. Never push, just breathe and allow the opening to happen.
About Foundations: Poses for All Levels
In my studio in Dwarka Sector 12, we do not chase 'perfect' shapes. You will learn to use props like blocks and straps to modify postures, ensuring your alignment is correct before you try to go deeper. The focus is simple: sync your movement with Ujjayi breath. If you are struggling with a posture, we slow it down. We do not force the body, because that is where injury begins. Come with patience, and we will build your practice one breath at a time.
Why Foundations Matter
Many people join a yoga class expecting to touch their toes in week one. In traditional Ashtanga, we prioritize the process over the result. Foundations, like the Surya Namaskar A and B sequences, are the bedrock of everything else. If you do not learn to breathe correctly during these initial movements, you are simply doing gymnastics, not Yoga.
What You Will Learn
My sessions are designed for everyone, regardless of your current flexibility or fitness level. We cover:
- Surya Namaskar (Sun Salutations): The essential warmup that heats the body and stabilizes the mind.
- Standing Postures: Building balance, strength, and focus from the ground up.
- Breath Control: Learning Ujjayi breathing to create internal heat and focus, ensuring your practice is steady and comfortable.
A Note on Safety and Ego
I see too many students rush into intermediate poses because they saw someone do it on the internet. This is a mistake, bhai (brother). When you practice, you must leave your ego outside the studio door. If you feel pain, stop. If you are struggling, ask for a modification. My role is to guide you, but your role is to listen to your body. Daily practice is difficult in the beginning, but with consistency, you will find the sweet nectar of your Sadhana.
We provide shared blocks and straps for those who need them. If you are new to this, do not worry about what you cannot do yet. Just show up on the mat. All is coming.
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