Ashtanga Yoga Practice for Beginners (1st Month):
SUMMARY
ASANAS: STANDING:
- Tadasana (palm tree pose)
- Tiryak Tadasana (swaying palm tree pose)
- Kati Chakrasana (waist rotating pose)
- Back bend A
- Fore bend
- Back bend B
- Trikonasana (triangle pose)
- Parshva Konasana (sideways angle pose)
- Utkata Asana (awkward pose)
- Base Position
- Toe bendings
- Ankle bendings
- Ankle Roatation
- Half Butterfly
- Full Butterfly
- Shavasana (corpse pose)
- Ardha (Eka Pada) Uttanasana
- Poorna Pada Uttanasana
- Ardha Pawanmuktasana (half wind releasing pose)
- Poorna Pawanmuktasana (full wind releasing pose)
- Cycling
- Bhujangasana
- Ardha Shalabhasana
- Poorna Shalabhasana
- Dhanurasana
- Shavasana
- Kapalbhati (frontal brain cleansing)
- Anulom Vilom (alternate breathing)
- Bhastrika (bellows breathing)
- Ujjayi (diaphragmatic breath)
- Bhramari (humming bee breathing)
- Anapan Sati (mindful breating)/Yogic Breathing
- Maha bandha (the great lock)
- Jnana Mudra (psychic gesture of knowledge)
- Agnisar Kriya (activating the inner fire)
DETAIL
ASANAS: STANDING:
1. Tadasana (palm tree pose)
Breathing: Assuming final pose inhale and exhale deeply.
Awareness:
Physical - on the breathing, maintaining balance and stretch of the whole body from top to bottom.
Spiritual - initially on mooladhara chakra to provide stability; once balance is achieved, change to ajna chakra.
Benefits: This asana develops physical and mental balance. The entire spine is stretched and loosened helping to clear up congestion of the spinal nerves at the points where they emerge from the spinal column. Tadasana stretches the rectus abdomini muscles and the intestines. This is useful during the first six months of pregnency to keep the abdominal muscles and nerves toned. 2. Tiryak
Tiryak Tadasana (swaying palm tree pose) 
Breathing: 1. Assuming final pose take slow and deep breathings. 2. Inhaling bend to left or right, with retention stay there, while exhaling return back. Awareness:
Physical - stretching, breathing and balance.
Spiritual - on mooladhara or manipura chakra.
Benefits: As tadasana, but it especially massages, loosens and exercises the sides of the waist. It balances the right and left groups of postural muscles.
3. Kati Chakrasana (waist rotating pose) Breathing:
1. Assuming final pose take slow and deep breathings.
2. Inhaling rotate to left or right, with retention stay there, while exhaling return back.
Awareness:
Physical - stretching of the abdomen and spinal muscles, twisting of the waist, breathing and balance.
Spiritual - on manipura chakra.
Benefits: Tones the pelvis, waist, back and hips. Relieves physical and mental tension, thus induces feeling of lightness. It can be used at any time during the day while feeling of tiredness or after long time sitting.
4. Ardha Chakrasana (back bend) A
Breathing:
1. Inhaling bend back, with retention stay there, while exhaling return back to standing pose.
2. Assuming final pose take slow and deep breathings.
Awareness:
Physical - stretching of the spinal muscles and abdomen, expansion of lungs, breathing and balance.
Spiritual - on manipura chakra or vishuddhi chakra.
Benefits: Stretches and tones the abdominal organs, pelvis, back and spine. Improves digestion system. Articulates arms and shoulder muscles. Opens the lungs and removes excess weight.
5. Padahastasana (fore bend)
Breathing:
1. Exhaling bend forward, with outer retention stay there. Try to contract the abdomen in the final position to expel the maximum amount of toxins from the lungs. While inhaling return back to standing pose.
2. Assuming final pose take slow and deep breathings.
Awareness:
Physical - stretching of the spinal muscles and abdomen, contraction of lungs, breathing and balance.
Spiritual - on manipura chakra or vishuddhi chakra.
Contra-indications: People with back problems should not bend forward fully. Bend from the hips, keeping the spine straight, until the back forms a ninety degree angle with the legs, or bend only as far as comfortable.
Benefits: This is highly effective in eliminating or preventing stomach or abdominal diseases. It reduces excess weight in the abdominal region improves digestion and helps to remove constipation. It improves digestion and helps to remove constipation. It improves blood circulation, makes the spine supple and tones the spinal nerves. Stretches and tones the abdominal organs, pelvis, back and spine. Improves digestion system. Articulates arms and shoulder muscles. Opens the lungs and removes excess weight.
6. Back bend B
Breathing:
1. Inhaling bend back, with retention stay there, while exhaling return back to standing pose.
2. Assuming final pose take slow and deep breathings.
Awareness:
Physical - stretching of the spinal muscles and abdomen, expansion of lungs, breathing and balance.
Spiritual - on manipura chakra or vishuddhi chakra.
Benefits: Stretches and tones the abdominal organs, pelvis, back and spine. Improves digestion system. Articulates arms and shoulder muscles. Opens the lungs and removes excess weight. This is the counter pose of 5. Padahastasana (fore bend), therefore necessary. 
7. Trikonasana (triangle pose)
Breathing:
1. Assuming final pose take slow and deep breathings. Awareness:
Physical - on coordination of movement, balance and the stretch on the side of the trunk in the final position.
Spiritual - on manipura chakra.
Contra-indication: This asana should not be practiced by those suffering from back conditions.
Benefits: This tones the entire body. It affects the muscles on the sides of the trunk, the waist and the back of the legs. It stimulates the nervous system and alleviates nervous depression. It improves digestion, stimulating the appetite, activating intestinal peristalsis and alleviateing constipation. It also strengthens the pelvic area and tones the reproductive organs. Regular practice wil help reduce wiastline fat.
8. Parshva Konasana (sideways angle pose) Breathing:
1. Assuming final pose take slow and deep breathings.
Awareness:
Physical - on coordination of movement, balance and the stretch on the side of the trunk in the final position.
Spiritual - on manipura chakra.
Contra-indication: This asana should not be practiced by those suffering from back conditions.
Benefits: This tones the entire body. Expands the thorax. Strengthens the thighs and stimulates intestinal peristalsis. Prevents back pain. It affects the muscles on the sides of the trunk, the waist and the back of the legs. It stimulates the nervous system and alleviates nervous depression. It improves digestion, stimulating the appetite, activating intestinal peristalsis and alleviateing constipation. It also strengthens the pelvic area and tones the reproductive organs. Regular practice wil help reduce wiastline fat. 
9. Utkata Asana (awkward pose) Breathing:
1. Assuming final pose take slow and deep breathings.
Awareness:
Physical - on coordination of movement, balance and the stretch on the side of the trunk in the final position.
Spiritual - on manipura chakra.
Contra-indication: This asana should not be practiced by those suffering from back conditions.
Benefits:
- Strengthens the muscles of the legs.
- Strengthens the pelvis.
- Strengthens the lower back.
- Stabilizes the knee joints.
- Opens and stretches the abdomen, diaphragm and heart.
- Stretches shoulders.
ASANAS: SITTING:1. Base Position
This is the base position (prarambhik sthiti) to start sitting postures. Close the eyes and relax the whole body in the position.
2. Toe bendings (padanguli naman)
3. Ankle bendings (Goolf naman)
4. Ankle Roatation (Goolf chakra)
5. Half Butterfly (ardha titali asana)
Breathing: Deep and slow.
Awareness: On mental counting, movement of hip joint and relaxation of inner thigh muscles.
Benefits: This is an excellent preparatory practice for loosening up the knee and hip joints for meditative poses like lotus pose, siddhasana, vajrasana, etc. Those people who cannot sit comfortably in cross-legged positions should practise ardha titali asana daily, both morning and evening.Frequency: Do 20 times with each leg.
6. Full Butterfly (poorna titali asana)
Breathing: Deep and slow.
Awareness: On mental counting, movement of hip joint and relaxation of thigh muscles.
Benefits: This is an excellent preparatory practice for loosening up the knee and hip joints for meditative poses like lotus pose, siddhasana, vajrasana, etc. Those people who cannot sit comfortably in cross-legged positions should practise titali asana daily, both morning and evening. The inner thigh muscles hold a lot of tension whic is relieved by these asanas. They also remove tiredness from long hours of standing and walking.
Frequency: Do 50 times.
ASANAS: LYING:
1. Shavasana (corpse pose)
Breathing: Slower and deeper.
Awareness:
Physical - first on relaxing the whole body, then on the breath and counting.
Spiritual: on Ajna chakra.
Benefits: This asana relaxes the whole psycho-physiological system. It should ideally be practised befoer sleep; before, during and after asana practice, particularly after dynamic exercises such as surya namaskara; and when the practitioner feels physically and mentally tired. It develops body awareness. When the body is completely relaxed, awareness of the mind increases, developing pratyahara.
Practice note: Try not to move the body at all during teh practice as even the slightest movement will create muscular contraction.
2. Ardha (Eka Pada) Uttanapadasana
Breathing: Assuming final pose inhale and exhale as deeply as you can breathe.
Awareness: On synchronising the movement with the breath, the stretch in teh legs and navel chakra awakening.
Benefits: This pose strengthens the abdominal muscles and massages the organs. It strenghtens the digestive system, lower back, pelvic and perineal muscles and helps correct prolapse. This is highly effective to remove the wrinkles from the lower abdomen after delivery.
3. Poorna Pada Uttanasana
Breathing: same as ekapada uttanasana.
Awareness: same as ekapada uttanasana.
Benefits: same as ekapada uttanasana.
4. Ardha Pawanmuktasana (half wind releasing pose)
5. Poorna Pawanmuktasana (full wind releasing pose)
Breathing: Assuming final position inhale and exhale deeply and slowly.
Awareness: On the breath, pressure on the abdomen and teh movement.
Contra-indication: Should not be practiced in case of high blood pressure or serious back conditions, such as sciatica and slipped disc.
Benefits: It strengthens the lower back muscles and loosens the spinal vertebrae. It massages the abdomen and the digestive organs and is, therefore, very effective in removing wind and constipation. By massaging the pelvic muscles and reproductive organs, it is also useful in the treatment of impotence, sterility and menstrual problems.
6. Cycling (Pada sanchalana)
Breathing: Normal.
Awareness: On the breath, mental counting of each round, and on smoothness of the movement and proper coordination, especially while reverse cycling. When relaxing, be aware of the abdomen, hip, thighs and lower back.
Benefits: Good for hip and knee joints. Strengthens abdominal and lower back muscles.
Practice note: Do it in reverse order also. Keep the rest of the body, including the head, flat on the floor throughout the practice. After completing each stage remain in the base position and relax until the respiration returns to normal. If cramping is experienced in the abdominal muscles inhale deeply, gently pusshing out the abdomen, and then relax the whole body with exhalation. Do not strain; this applies especially when raise both legs and keep them together throughout the practice.
7. Bhujangasana (Cobra pose)
Breathing: Inhale while raising the torso. Breathe normally in the final position or retain the breath if the pose is held for a short time.Exhale while lowering the torso.
Duration: Practice up to 5 rounds, gradually increasing the length of time in the final postion.
Awareness:
Physical - on synchronising the breath with the movement and the smooth, systematic arching movement of the back.Spiritual - on swadhisthan chakra.
Contra-indication: People suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism should not practice this asana without expert guidance.
Benefits: This pose can relocate slipped disc, remove bachache and keep the spine supple and healthy. A stiff spine interferes with all nervous impulses sent from the brain to the body and vice versa. By arching the spine, improving circulatino in the back region and toning the nerves, better communication between the brain and body results.This asana tones the ovaries and uterus, and helps alleviate menstrual and other gynaecological disorders. It stimulates the appetite, alleviates constipation and is beneficial for all the abdominal organs, especially the liver and kidneys. The adrenal glands, situated on top of the kidneys, are also massaged and stimulated to work more efficiently. The secretion of cortisone is maintained and the thyroid gland is regulated.On a pranic level, bhujangasana has a strong effect on all the organs related to swadhisthana, manipura, anahata and vishuddhi chakras.
8. Ardha Shalabhasana (half locust pose)
Breathing: Inhale while raising the leg, with inner retention of breath stay in final pose, exhaling lower the leg.
Awareness:
Physical - on synchronising the breath with the movement or on the lower back, abdomen and heart.
Spiritual - on vishuddhi chakra.
Sequence: Most beneficial when performed after cobra pose and before dhanurasana.
Contra-indication: Shalabhasana requires a great deal of physical effort, so it shouldn't be practiced by people with a weak heart, coronary thrombosis or high blood bressure. Those suffering from peptic ulcer, hernia, intestinal tuberculosis and other such conditions are also advised not to practice this asana.
Benefits: The parasympathetic nerves are particularly prominent in the regions of the neck and pelvis. Shalabhasana stimulates the whole autonomic nervous system, especially the parasympathetic outflow. It strenghtens the lower back and pelvic organs, and tones the sciatic nerves, providing relief for those with conditions such as backache, mild sciatica and slipped disc as long as the condition is not serious. It tones and balances the functioning of the liver and other abdominal organs, alleviates diseases of the stomach and bowels, and stimulates the appetite.
9. Poorna Shalabhasana (full locust pose)
Breathing: Same as ardha shalabhasana.
Awareness:
Same as ardha shalabhasana.
Sequence: Same as ardha shalabhasana.
Contra-indication: Same as ardha shalabhasana.
Benefits: Same as ardha shalabhasana. Since this is the full pose and needs greater energy to perform, it induces the greater benefits than ardha shalabhasana.
10. Dhanurasana (bow pose)
Breathing: Inhale deeply in the starting position. Retain the breath while raising the body. Retain the breath inside int he final position or practice slow, deep breathing so that the body rocks gently in unison with the breath. Exhale while returning to the prone position.
Awareness:
Physical - on the abdominal region, the back, or the rhythmic expansion and contraction of the abdomen to the slow, deep breathing.
Spiritual - on vishuddhi, anahata or manipura chakra.
Sequence: Dhanurasana is ideally practised after bhujangasana and shalabhasana and should be followed by a forward bending posture. It should not be followed by a forward bending posture. It should not be practiced until at least three or four hours after a meal.
Contra-indication: People who suffer from a weak heart, high blood pressure, hernia, colitis, peptic or duodenal ulcers should not attempt this practice. This asana should not be practiced before sleep at night as it stimulates the adrenal glands and the sympathetic nervous system.
Benefits: The entire alimentary canal is reconditioned by this asana. The liver, abdominal organs and muscles are massaged. The pancreas and adrenal glands are toned, balancing their secretions. The kidneys are massaged and excess weight is reduced around the abdominal area.This leads to improved functioning of the digestive, eliminative and reproductive organs and helps to remove gastrointestinal disorders, dyspepsia, chronic constipation and sluggishness of the liver.It is recommended in yoga therapy for the management of diabetes, incontinence, colitis, menstrual disorders and, under special guidance, cervical spondylitis. It improves blood circulation generally. The spinal column is realigned and the ligaments, muscles and nerves are given a good stretch, removing stiffness. It helps correct hunching of the thoracic area of the spine.Dhanurasana is useful for relieving various chest ailments, including asthama, and for freeing nervous energy in the cervical and thoracic sympathetic nerves, generally improving respiration.
11. Shavasana (corpse pose)Same as described as first lying pose.
Practice the followings as taught in the class.
PRANAYAMA (BREATING EXERCISE):
- Kapalbhati (frontal brain cleansing)
- Anulom Vilom (alternate breathing)
- Bhastrika (bellows breathing)
- Ujjayi (diaphragmatic breath)
- Bhramari (humming bee breathing)
- Anapan Sati (mindful breating)/Yogic Breathing
- Maha bandha (the great lock)
- Jnana Mudra (psychic gesture of knowledge)
- Agnisar Kriya (activating the inner fire)
