Let’s learn Ashtanga Yoga | beginners guide-part 1

As it’s a beginning we need to learn how to stand properly which is called samasthiti so that we balance our weight equally and attain stillness. Later we learn Suryanamaskara A which helps to warm up and prepare the body for further asanas.
Suryanamaskara A has 9 vinyasas (9 steps) as follows
Stand in samasthiti
Ekam : 1 inhale arms up
Dve. : 2 while exhaling, arms down inline with the feet and head to the knees
Trini. : 3 chin up inhale
Chatvari. :4 while exhaling walk back into lower plank
Pancha. :5 inhale upward facing dog
Shat. : 6 exhale downward facing dog, 5 rounds of breathing.
Sapta. : 7 inhale, walk forward in between your hands
Ashtu. :8 exhale head to the knees
Nava :9 while inhaling stand up, arms up and Samasthiti.
Try practising 5-8 Suryanamaskara A on empty stomach, preferably in the morning. In the beginning there might be a bit of muscle soreness but as the body starts getting use to the movements you will feel strength and flexibility improving.
Do let us know your how you feel post practice. Also, if you have any ailments then please consult your physician before starting the practice. :)

[@pradiptalekar7545]

Waiting for this series. Thank you for uploading this. Really appreciate your efforts and looking forward to upcoming episodes.

[@sonalsharmayoga]

Thank you so much for appreciating 🙏🏼😊

[@sripadkulkarni]

Such a cute pair of siblings doing Astanga together and helping us by teaching the correct postures. You guys are inspirational and I would want all the siblings to like you. God bless you both. 🙏🏼🙏🏼🙏🏼😊

[@ajaymanhas3231]

Thanks for this video and sound quality is better in this video than previous ones!

[@sonalsharmayoga]

Yes I used my earphone mic to record the audio. Thank you for the suggestion 🙏🏼😊

[@RahulSurana2k14]

I just started doing yog aasanas again and found this channel. Too inspirational. I'm just fascinated seeing both of you doing the aasanas in a flow. Looking forward for all of your videos. 🙂

[@Atsimonoce]

Namaskar. This explanation is a need, thank you.

[@gauravmrau9502]

Jai Guruma. Beautifully explained with live demo. Deep appreciations.

[@ygrg3404]

Thanks a lot for bringing this video to all people like me who are new to Astanga Yoga!!Kudos to you both, and looking forward for more videos!!

[@varishamazhar]

Very well guided, thank you! 🙏✨😇

[@kikia9980]

Thank you for the video! Can't wait for the next video! You guys are awesome

[@MisalPohe]

The way you are teaching it's so amazing. Thanks for this video. Helped me a lot

[@siddhantjakhad222]

Thanks for teaching ashtanga yoga mam 🙏🙏🙏🙏♥️♥️ I am very curious to learn more from you 🙏🙏♥️♥️ please you keep making videos like this

[@rchab9399]

Thank you.Please keep uploading such informative and well created videos

[@enjoycookingpooja]

Kitne din se mai search kar rahi thi...but proper video nhi mil Raha tha..thnk u so much sonal❤

[@user-nu7zw3kt4e]

謝謝示範.... 感恩！

[@hrisikeshgoswami9008]

very good video on astang yoga..

[@warison.3152]

All the best to me to us and to you ,,,,, really expecting and wanting to learn yoga ,,,,,, salute to you brother and sister 👍❤️♥️

[@sonalsharmayoga]

Thank you 😊

[@Ms_smith_11]

Thank you so much for this video ❤

[@romy14anand]

Beautiful teaching 🙏🙏🙏❤️

[@nuancedpitch]

Eager to learn ashtanga from you guys! Cheers! Keep posting for all levels

[@sunilkamble3116]

More series please thank you 🙏

[@siyamali5978]

Wow

[@bulletproofboyscouts9647]

beautiful.. nice explanation.

[@vasanthedward1632]

Both are amazing 🔥

[@sureshmenon952]

Keep Going Sonal.. have been following your previous videos .. this is a good start 👍..

[@angelinafernandes5921]

I liked your explanation

[@ashishkumarmohapatra8081]

Hey Sonal, I'm very glad that you started this ashtanga yoga series online in KZbin platform. Actually I really wanted someone from India to start this, so thank you for starting this. And a request please do complete it huh, don't leave in between.

[@ShakeelAhmed-bw4ho]

Zabardast

[@lazitazen6882]

Thank you SO MUCH ❤

[@sanjayjeishyelle2749]

Wow fabulous knowledge sonal madam love you so much my dear

[@sanjayjeishyelle2749]

Superb madam love you so much

[@warison.3152]

Thank you 😍

[@shibusharma8048]

Very good beta, Explained in a very nice way, Keep it up, God bless you

[@ennio5596]

Thank you! 🙏🇧🇷

[@prabhus5094]

Super & Thank you

[@sunilsatyakam5721]

❤️❤️👌🙏

[@reta5189]

Amazing

[@gayathridevij7994]

Nicevexplanation

[@MotoVikz]

Nice. I'm eagerly waiting for "your" tutorial on floating. This is something I have been working on since 3 years and have a fair amount of control but nowhere near what you do....

[@AmitTiwari-ol2ei]

Very nice mam

[@garimasajwan804]

Thank u mam🙏🙏🙏❤️

[@lavanya9317]

👌👌👌👌👍👍👍👍

[@keshavkrishna2723]

I am beginner and wants to learn ashtanga yoga and i also had planned to move to gokulam for that but i am not able to do this. Today i saw your video plz make this series and make regular video so that we can follow you.Best of luck.

[@satyamkaushik3860]

Nice playlist collection with ease of learn steps to learn advance yoga for a newbie...Request you to post video related to sirshasan....

[@kedarSunil]

Thank you

[@pramodchauhan42]

Great

[@sonalsharmayoga]

🙏🏼😊

[@sipiware]

Namestha 🙏

[@prachidarawade4807]

I was eagerly waiting for your this video series for Beginners.., Thank you & hope we get videos every week on learning different & new Asnas & Pranayamas so it becomes easy for us to practice yoga at home. All the Best....💐

[@sonalsharmayoga]

Thank you so much and yes I will keep posting the progressive videos 🙏🏼😊

[@prachidarawade4807]

Thank you Bhaiya & Sonal Di.....

[@XiangShang111]

thanks for the guide for beginners. really helpful.i have really tight hamstrings so i follow your advance of bending my knees a little bit to to start with. do you have some advice on how to stretch the hamstrings to make them less tight? thx.

[@komalarorasos]

Maam what should be an ideal diet to maintain body flexibility. Could you plz share your diet?Do u support gluten free and vegan diet? If yes then plz talk about it too.

[@h.n1433]

Very excited to know what's the difference between normal yoga we do like ramdev use to preach and Astang yoga which I found very authentic n cool. But I want to know Bec it's not only look cool but has a very deep benefits and I want to know all + is that ok to start this intermediate yoga when we are still a bignr ?

[@devsem1564]

🙏What is Natraj aasan position Please make a vedio🙏

[@googleuser5120]

Do you take Skype lessons. This is the 1st time I'm asking someone for lessons, though I've come across tons of videos and teachers, I'm impressed by you. Mother of two.

[@gautambuddha5841]

👌👌👌👌👌❤️❤️❤️❤️❤️❤️❤️❤️❤️

[@sonalsharmayoga]

🙏🏼

[@gautambuddha5841]

@@sonalsharmayoga how r u friend???

[@goodlife1089]

Please tell while doing asanas about the breathing INHEAL OR EXEHEAL

[@MonikaSharma-ij7mm]

Plz give some asanas too get rid from knock knees

[@sanjayjeishyelle2749]

11inch ka lund pane ke kiye call kro 7482871443

[@zaviansyed7701]

What if someone has shorter hands and it does not reach to floor easily

[@paultripper3832]

Mam is there is full series for this

[@NikKinNik]

Plesse share some insights/content on how Sandeep worked on increasing the flexibility of his hamstrings.

[@zankarpanchani9886]

Sonal mam , m confused in elbow ? Can u please tell me how elbows turn in adho mukha svasana ? ? Please

[@hudasultana3809]

Amazing ❤ but do we become tall if we do cobra pose... I heard it so from one of my friends.

[@L-h8py]

How can I get written text to practice saying the words

[@meethaiyer8914]

Madam I want to learn ashtang yoga. Can you tell me any good yoga shivir in Bengaluru

[@rashijasrotia5394]

Mam from where u learned such command on yoga plz do reply

[@PriyankaSakthivel]

I found it difficult to stand in samastithi as i have knocked knees. Do you have modification for this?

[@prachidarawade4807]

Sonal Di.., I have one question, when we should do the Meditation whether it should be done before doing Yoga Exercise or After doing Yoga Exercise??

[@sanjayjeishyelle2749]

11inch ka lund pane ke kiye call kro 7482871443

[@maansidubey4475]

Here our feet should be touching each other or at a distance?

[@bharatbhushan-mt5pf]

Please suggest some yoga for lower back pain.

[@ajaymanhas3231]

Sun salutations are the best when it comes to back pain in general!

[@sonalsharmayoga]

Lower back pain can be due to multiple reasons please find out the exact cause. If it is due to sedentary lifestyle and no physical movements or weight gain specially on the abdomen then you can practice Suryanamaskars as that will help you to rejuvenate your spine and body. 🙏🏼😊

[@pintusrivastava5733]

Good

[@sonalsharmayoga]

🙏🏼😊

[@pintusrivastava5733]

@@sonalsharmayoga boliye ji

[@pintusrivastava5733]

@@sonalsharmayoga ap kha se ho ji

[@Androidgaming....]

Which country mam

[@shubhamgammingsfs5632]

Can muscular guys do this? 🙄🙄🙄🙄

[@raakeshjagtap]

Camera should be close to body

[@abhiramraj2112]

Madam Hindi bhi bholo