Ashtanga Vinyasa and Dynamic Flows

Here is a classic Ashtanga Vinyasa transition. I demonstrate moving from Downward Dog to Bakasana B, then flowing through Chaturanga and Upward-Facing Dog before transitioning into a headstand. These sequences build incredible strength and focus.

This flow is from the Ashtanga Intermediate Series. It shows a transition from a handstand down into Eka Pada Sirsasana (Leg-Behind-Head Pose), a deep hip-opening posture that requires both flexibility and strength.

Our energy levels change daily, but the practice remains. This sequence shows a flow between Pincha Mayurasana, Urdhva Dhanurasana, and a handstand, demonstrating how we can adapt our practice to the energy we bring to the mat each day.

The practice goes on, day after day. This clip shows a flow from the Ashtanga Intermediate Series, focusing on the Tittibhasana (Firefly Pose) sequence, which builds arm and core strength.

A look at Ardha Baddha Padmottanasana (Half Bound Lotus Standing Forward Bend) from the Ashtanga Primary Series. This standing balance pose deeply stretches the hamstrings and opens the hips and shoulders.

The beauty of the Ashtanga Primary Series lies in its flowing transitions. Here you can see the rollback from a backbend into Chaturanga Dandasana, a fundamental movement that links postures together with the breath.

A blissful morning practice in a park in Delhi. This video shows a flow from a Tripod Headstand to Chaturanga, a common transition in Vinyasa yoga that builds upper body and core control.

Finding both strength and softness in one flow. This sequence moves from Compass Pose to Bakasana (Crow Pose) and through a Vinyasa, showing how we can embody different qualities within our practice.

Kaizen is the Japanese philosophy of continuous improvement. Here, I practice Utthita Hasta Padangusthasana, a standing balance from the Ashtanga series, focusing on that idea of getting 1% better every day.