Daily Ashtanga Yoga Practice


I did not learn much in this life except one thing, daily practice of Ashtanga yoga is what matters. I'm 55 years old, former basketball player... I cannot sit in a lotus pose, my body is not so flexible. Couple years ago, I have torn MCL on the left knee, the right knee is not any better... but regardless of age, flexibility, and injuries, I practice half primary ashtanga yoga almost every day...

I'm practicing Ashtanga Yoga since May 2006 and I have learned the Ashtanga Yoga poses by heart and I practice it with slight modification in my own tempo and without instructions from a teacher. I do that alone at home, my attention is turned out inwards, in the sense of I AM, hence there is a meditative aspect of my daily practice.

The goal of my practice is to do all poses of Primary Series, but this will never happen. Anyway, daily practice is a very good exercise in being in present moment. Where am I today? How far can I go? The result of Ashtanga Yoga helps me find where my strengths lie and what my weaknesses are. In this practice, I learn about myself and I stay away from my lazy ego that tells me I should not go on the mat. I practice what I can and that is enough...

I have modified sitting postures by removing poses that aggrevates knees and adding strengthening poses such as planks. The practice takes from 45 to 60 minutes.

My daily Ashtanga Yoga practice starts with Sun Salutation 3A and 3B.


Standing Postures

Samasthiti

Padangushtasana

Padahastana

Utthita Trikonasana - right side


Utthita Trikonasana - left side

Parivritta Trikonasana - right side

Parivritta Trikonasana - left side

Utthita Parshvakonasana - right side

Utthita Parshvakonasana - left side

Parivritta Pashvakonasana - right side

Parivritta Pashvakonasana - left side

Prasarita Padottanasana A

Prasarita Padottanasana B

Prasarita Padottanasana C

Prasarita Padottanasana D

Parshvottanasana - right side

Parshvottanasana - left side

Utthita Hasta Padangushtasana A - right side

Utthita Parshvasahita - right side

Utthita Hasta Padangushtasana B- right side

Utthita Hasta Padangushtasana A- left side

Utthita Parshvasahita - left side

Utthita Hasta Padangushtasana B- left side

Vrikshasana - right side

Vrikshasana - left side

Utkatasana

Virabhadrasana A - right side

Virabhadrasana A - left side

Virabhadrasana B - right side

Virabhadrasana B - left side

Sitting Postures

Dandasana

Paschimottanasana A

Paschimottanasana B

Paschimottanasana C

Purvottanasana

Ardha Pincha Mayurasana

Ardha Adho Mukha Shvanasana

Vasisthasana - right side

Vasisthasana - left side

Kumbhakasana

Marichyasana C - right side

Marichyasana C - left side

Navasana

Urdhva Dhanurasana

Paschimottanasana B

Finishing Postures

Salamba Sarvangasana

Halasana

Karna-Pidasana

Pindasana

Ananda Balasana

Upavistha Konasana

Baddha Konasana

Matsyasana

Uttana Padasana

Shirshasana A

Yoga Mudra

Padmasana