Este artículo reúne una selección de asanas avanzadas propias de Ashtanga Yoga, describiendo paso a paso su ejecución, preparación y beneficios. A lo largo del texto se alternan indicaciones de posturas específicas con recomendaciones para acercarte a ellas de forma segura, así como comentarios sobre la práctica y su filosofía.
9. Eka hasta bhujasana y otras variaciones cercanas
Step by step: From stick pose, raise your right leg, bend your knee and place it behind your head. Benefits: the thinking posture with one foot behind the head strengthens the back, neck and shoulders.
Step by step: From stick pose, with your hands on either side of your hips, bend your right knee and place it as high as possible on the outside of your right arm. Benefits: Eka hasta bhujasana in addition to strengthening the arms and torso, improves concentration and digestion.
Notas de preparación y recomendaciones
How to prepare for it: by starting to do yoga from a young age? by being a top athlete?
10. Postura con la cabeza y las piernas detrás de la cabeza
Step by step: Starting from a position lying on your stomach with your chin on the floor and elbows bent, lift your legs and arch your back until your feet are resting on your head.
Preparación y consideraciones
How to prepare for this: by starting young or as an elite athlete? Este tipo de posturas exige una progresión cuidadosa y un fundamento robusto en flexibilidad de espalda y cuello.
11. Postura en loto con las piernas en torno a la cara
Step by step: From lotus posture, bring the bent legs closer to the face, so that they are balanced on the gluteal muscles. Insert your arms into the free space between the thighs and calves by bending your elbows and bringing your hands towards your head.
12. Prone backbend avanzado
Step by step: Lie on your stomach with your chin on the floor. Bend your knees back. How to prepare: To feel comfortable in this posture, practice with prone floor postures like bow, sphinx, cobra.
13. Headstand con medio loto
Step by step: From headstand pose, bend one leg and place the foot in half lotus on the other leg. Stabilize the posture. How to prepare for it: to achieve head pose with lotus legs, you must of course first know how to master the head pose (see point number 1) as well as the lotus pose separately.
14. Escalando desde perro mirando hacia abajo
Step by step: From downward facing dog, raise your right leg. Bend your right knee and bring it forward, towards the elbow of your left arm. Grab the right foot with the left hand, bringing the right knee a little closer to the chest. With your left hand, grab the little toe of the right foot. Slowly begin to straighten your leg.
15. Postura desde rodillas con el estómago en los codos
Step by step: In a kneeling position, place your hands flat on the floor, facing outwards and pointing towards your knees. Bend your elbows to form a solid base. Lean forward and place your stomach on your elbows. Bring your head to the floor, then straighten your legs back.
16. Ajuste en stick pose hacia Eka Hasta Bhujasana
Starting in stick pose, with your hands on either side of your hips, bend your right knee and place it as high as possible on the outside of your right arm. Benefits: Eka hasta bhujasana in addition to strengthening the arms and torso, improves concentration and digestion.
17. Dwi Pada Sirsasana y variantes
Step by step: Start by settling into stick pose. Bend your right knee and grab your right ankle. Gently bring it closer to your head to “tie” it behind your neck. Do the same with the other leg. This posture can be done seated but also in the lying position. How to prepare: before you can put both feet behind your head, start by trying to put one in the posture of Reflection with one foot behind your head or eka pada sirsasana (see number 10). Benefits: One of the number 1 benefits of dwi pada sirsasana is of course the incredible work on flexibility. The legs behind the head posture activates blood flow throughout the body, ideal for eliminating toxins.
18. Twisting crow y sus progresiones
Step by step: This is the more advanced variation of the twisting crow pose, itself a more advanced variation of the crow pose. Step by step: place yourself in a squatting posture, balancing on your toes, your hands touch the ground with your fingertips on either side of your bent knees. Rotate with your torso to the right side, the left elbow is placed under the right knee. Lower your torso and bend your elbows to balance by placing both knees together on your left elbow, as in the twisting crow pose. How to prepare: Before launching into fallen angel pose, stretch your neck and wrists. Benefits: The fallen angel pose improves blood circulation and body coordination.
19. Marichyasana D y reflexión sobre la práctica
Probably the yoga pose with the longest name of all, which is a very, very advanced backbend with a beautiful chest opener! Step by step: While lying on your back, bend your knees and place your feet on the floor hip-width apart. Straighten your pelvis and bend your elbows, placing your hands flat behind your shoulders. Lift your shoulders and head off the ground, straighten your arms. Once in full wheel pose, slowly drop your forearms to the floor and interlace your fingers behind your head. There is no easy way to say this but the reality is that Ashtanga Yoga is in fact really hard.
El texto continúa describiendo la dificultad de la práctica y la necesidad de una progresión, la duración típica de la serie y las recomendaciones para principiantes. También ofrece pautas de entrenamiento, filosofía y estilo de vida asociados con Ashtanga Yoga, destacando la importancia de la respiración, la disciplina y la paciencia, así como consejos sobre estudiar, observar tutoriales y evitar comparaciones. Este bloque concluye enfatizando que la práctica es un proceso y que el pilar central es la constancia y el autoconocimiento.
En resumen, Ashtanga Yoga es una práctica física y mental exigente, con una secuencia estructurada de series y variaciones avanzadas que requieren tiempo de maduración, dedicación y una guía adecuada para progresar de forma segura.
Nota editorial: el método impulsa la respiración consciente, la concentración y la disciplina como componentes clave del avance en posturas complejas y en la práctica diaria.