Sanjay and Ashtanga Yoga

Sanjay and Ashtanga Yoga are two of the world's most popular types of yoga. Sanjay Yoga is known for its focus on breath and meditation, while Ashtanga Yoga is a more vigorous style emphasizing postures. Both styles offer a range of benefits, such as increased flexibility, improved posture, and better sleep. Sanjay Yoga is also known for its calming and meditative qualities, making it a great way to reduce stress and relax.

On the other hand, Ashtanga Yoga is a more active style of yoga that can help build strength and stamina. Both yoga styles can help improve overall health and can even be tailored to meet individual needs. Whatever your goals may be, Sanjay and Ashtanga Yoga are both great options to help you reach them. So if you're looking to get healthy and fit, why not try them? You'll be glad you did!

Sanjay and Ashtanga Yoga

1. Seated Butterfly with Breaths

Begin in an upright sitting position on the floor, maintaining good alignment of your head, shoulders, and hips. Engage your core. Bring your knees out to the sides and bring the soles of your feet together. Hold onto your feet with both hands and keep your spine straight. Close your eyes. Hold this position for several deep belly breaths, in through your nose and then out through your mouth.

2. Forward Fold in Seated Butterfly

Begin in an upright sitting position on the floor, maintaining good alignment of your head, shoulders, and hips. Bring your knees out to the sides as you bring the soles of your feet together. You can either clamp your index fingers onto your big toes or wrap your hands around your feet. Engage your core and pull your toes towards your body, elongating your spine. Then, fold your upper body forward as much as you can, keeping the clamp and pulling yourself in toward your feet or letting go of your big toes and clasping your fingers together. Hold this position for several deep belly breaths, in through your nose and then out through your mouth.

To intensify this movement, lower your upper body as much as your body allows in a pain-free manner.

3. Wrist Circle

Begin in an upright sitting position on the floor, maintaining good alignment of your head, shoulders, and hips. Bring your knees out to the sides and bring the soles of your feet together. Raise your hands and then make big circles using your wrists from one direction to the other. Repeat the movement.

4. Side Bend

Begin in an upright sitting position on the floor, maintaining good alignment of your head, shoulders, and hips. Bring your knees out to the sides as you bring the soles of your feet together. Interlace the fingers together and then flip the palms facing forward. Move your hands together overhead for a light stretch.

Place one hand on the floor beside your hips for support. Engage your core and extend your opposite arm overhead as you bend your upper body to the side and drop your bent elbow to the floor. Hold this position for several deep belly breaths, in through your nose and then out through your mouth. Return to the starting position and repeat the movement on the opposite side.

5. Cat-Cow

Begin in a 4-point position with your hands beneath your shoulders and your knees beneath your hips. Maintain good alignment of your head, shoulders, and hips. Press your palms to the floor or flip your palms over if you can to intensify this movement. Contract your abdominal area. Inhale, then slowly lift your head and arch your mid-back. Exhale and then slowly round out your mid-back as you lower your head downward. Alternately repeat the movement. Start with one set of five repetitions.

Variation 1- Disco Cow (Barrel Roll)

From the cat-cow pose, bend your upper body to one side, then arch your mid-back. Circle your upper body to bend on the opposite side, then roll to round your mid-back out. Repeat the movement on the opposite side. Start with one set of five repetitions on each side.

Progressive Exercises 1

1. Downward Dog

Begin in a 4-point position with your knees below your hips and your hands under your shoulders. Tighten your abdominal muscles, push back with your arms, and straighten your legs as you lift your hips. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Hold this position for several deep belly breaths, in through your nose and then out through your mouth.

For this sanjay and ashtanga yoga, you can bend your knees for comfort.

2. Revolved Downward-Facing Dog

From the end position of Downward Dog. Firstly, firmly press your palms on the floor and slowly move your left hand under your body to reach for your right ankle. Secondly, hold this position for several deep belly breaths, in through your nose and out through your mouth. Lastly, return to the starting position and repeat the movement on the opposite side.

3. Downward Dog to Forward Fold 

From the end position of Revolved Downward-Facing Dog, return to a downward dog position, then slowly walk your feet towards your hands into a forward fold position with your hands on to the floor. Hold this position for several deep belly breaths, in through your nose and then out through your mouth.

4. Forward Fold to Half-Way Lift 

From the end position of Downward Dog to Forward Fold. Engage your core, slowly raise your upper body at a 90-degree angle, and place your hands on your knees or ankles for support. Ideally, your upper body should be parallel to the floor. Keep your back flat and your knees straight. Hold this position for several deep belly breaths, in through your nose and then out through your mouth. 

5. Rag Doll

From the end position of the Forward Fold to Halfway Lift, slowly lower your head and arms towards the floor while keeping your knees slightly bent. Hold onto your elbows with your hands and then slowly rock your upper body from side to side with 5 to 10 repetitions.

6. Full Plank

From the end position of Rag Doll. Take a big step back with one leg and follow by the opposite leg into a straight arm plank position, maintaining good alignment with your head, shoulder, hips, and toes. Hold this position for several deep belly breaths, in through your nose and then out through your mouth.

7. Upward Facing Dog

From the Full Plank position, lower your knees and press your legs on the floor. Engage your core and then slowly lift your mid-back upward using your arms as support. Slightly arch your back, and be careful not to overextend your neck or back. Use your back and core strength with minimal assistance from your arms. Hold this position for several deep belly breaths, in through your nose and then out through your mouth.

8. Mountain Pose

9. Forward Fold

From the Mountain Pose position. Contract your abdominal muscles and extend your arms overhead. Hinge through your hips to bend your upper body forward. Hold this position for several deep belly breaths, in through your nose and then out through your mouth. 

10. Wide Legged Squat

Firstly, begin in an upright standing position with your feet wider than shoulder-width apart, maintaining good alignment of your head, shoulders, hips, and legs. Position your heels inward while your toes face outward at a 45-degree angle. Secondly, lower your seat into a squat position with your hands together, palms facing each other at your heart center. Push your elbows into your knees and engage your glutes. Push your shoulders down. Lastly, hold this position for 5 deep belly breaths. Return to the starting position and then repeat the movement.

11. Child’s Pose

For this sanjay and ashtanga yoga, begin in a 4-point position with your hands under your shoulders and your knees under your hips, wider than hip-width apart. Engage your core and then shift your hips back to your feet as you extend your arms overhead. Lower your chin or forehead to the floor and relax your mid-back area for a light stretch. Hold this position for several deep belly breaths, in through your nose and then out through your mouth. Relax and return to the starting position.

Moreover, you can place a pillow under your upper body to support this exercise and to intensify this pose you can bend your arms in a prayer position

12. Child Pose to Thread the Needle

Begin in a 4-point position with your hands under your shoulders and your knees under your hips, wider than hip-width apart. Engage your core and then shift your hips back to your feet as you extend your arms overhead. Lower your chin or forehead to the floor and relax your mid-back area for a light stretch. Reach one hand toward the ceiling, then thread it under your body as you lower your arm and upper body to the floor. Place the opposite arm overhead or at the back of your hips. Hold this position for several deep belly breaths, in through your nose and then out through your mouth. Relax and return to the starting position.

Progressive Exercises 2

1. Virasana (Hero Pose)

Firstly, begin in an upright kneeling position on the floor, with your head, shoulders, and hips in proper alignment. Secondly, shift your weight onto your hips and sit on the mat between your feet,  with your toes pointing at a 45-degree angle. Lastly, contract your core and hold this position for several deep belly breaths, in through your nose and out through your mouth. 

If this pose is too easy for you, you can proceed with Recline Hero Pose.

2. Recline Hero Pose

From the Virasana (Hero Pose), engage your core. Lean your upper body toward the back and plant your hands on the floor behind you for support. Gently drop your head backward as low as possible, then close your eyes. Hold this position for several deep belly breaths, in through your nose and then out through your mouth.

Additionally, if you feel pain in this movement, immediately get up and stop. But if this pose is too easy for you, you can proceed with the Variation 1. 

Variation 1 - Recline Hero Pose 

From the end position of Recline Hero Pose, slowly bend your elbows and press your forearms on the floor to lower your upper body down. Move your hands closer to your feet and hold your feet for support. Hold the position for several deep belly breaths, in through your nose and then out through your mouth. 

If you feel pain in this movement, immediately get up and stop. But if this pose is too easy for you, you can completely press your back on the floor and then extend your arms overhead.

3. Lying Breaths

Firstly, lie on your back on the floor with your knees bent and your feet wider than hip-width apart, maintaining good alignment of your head, shoulders, hips, and knees. Secondly, position your feet at a 45-degree angle with your toes out. Put your knees together and place your hands at your sides, palms facing up, or you can place one hand on your belly and the other on top of your heart or stretch both arms overhead. Lastly, close your eyes and hold this position for several deep belly breaths, in through your nose and then out through your mouth.

4. Figure 4

Lie on the floor with your knees bent and your feet wider than hip-width apart, maintaining good alignment of your head, shoulders, hips, and knees. Cross one ankle over the opposite knee and then flex your foot. Lift both legs and hold onto your bottom leg with both hands. Pull your bent legs closer to your body to intensify the stretch, and hold this position for several deep belly breaths, in through your nose and then out through your mouth. Repeat the movement on the opposite side. 

Moreover, to intensify this movement sanjay and ashtanga yoga, hug both knees and pull them closer to your chest as much as your body allows.

Variation 1 - Figure 4

From the end position of Figure 4. Release your hands and place them on your side at shoulder level, then slowly bend your knees to the side. Hold the position for several deep belly breaths, in through your nose and then out through your mouth. Repeat the movement on the opposite side.

5. Bent Legs Raise

Lie on the floor with your knees bent and your feet together, maintaining good alignment of your head, shoulders, hips, and knees. Spread your arms out at your sides, forming a T position. Engage your core and then lift your feet up. Gently rock your knees from side to side. Repeat the movement several times.

6. Happy Baby

Lie on your back on the floor with your knees bent and your feet flat on the floor. Bring your bent knees closer to your chest and hold your feet with each hand to intensify the stretch. Hold this position for several deep belly breaths, in through your nose and then out through your mouth. Relax and repeat the movement

To intensify the movement, you can move your lower body from side to side.

Variation 1 - Happy Baby

Firstly, lie on your back on the floor with your knees bent and your feet flat on the floor. Bring your bent knees closer to your chest and hold your feet with each hand to intensify the stretch. Secondly, hold this position for a couple of seconds and bring your right leg out toward the right side while still holding your right foot. Lastly, repeat the movement alternately on the opposite side. Complete 5 repetitions on each side.

Variation 2 - Happy Baby 

Lie on your back on the floor with your knees bent and your feet flat on the floor. Bring your bent knees closer to your chest and hold your feet with each hand to intensify the stretch. Hold this position for a couple of seconds and then bring each leg out to the sides while still holding your feet. Repeat the movement several times.

7. Baddha Konasana– The Cobbler Pose

Lie on your back on the floor with knees bent and your feet flat on the floor. Place your hands on your stomach or one hand on top of your heart, relaxing your upper body. Bring the soles of your feet together and open your knees at your sides. Hold this position for several deep belly breaths, in through your nose and then out through your mouth. Relax and repeat the movement.

8. Corpse Pose

Firstly, lie on your back on the floor, maintaining good alignment with your head, shoulders, hips, and legs. Secondly, extend your arms out at your sides with your palms facing upward. Close your eyes and relax your body. Lastly, hold this position for several deep belly breaths, in through your nose and out through your mouth.

9. Full Body Stretch

Lie on your back on the floor, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core and bring your arms overhead as you stretch your legs long. Hold this position for several deep belly breaths, in through your nose and then out through your mouth.

10. Side Fetal Pose

Lie on your side on the floor with your knees bent, maintaining good alignment in your upper body. Extend your bottom arm overhead and rest your head on your outstretched arm. Keeping your feet together, close your eyes and place one arm on your bent knee. Hold this position for several deep belly breaths, in through your nose and then out through your mouth. 

11. Lotus Pose Prayer Arms

Begin in an upright sitting position on the floor with your legs crossed in front of your body. Maintain good alignment of your head, shoulders, and hips. Place your hands together at the center of your heart and close your eyes. Hold this position for several deep belly breaths, in through your nose and then out through your mouth.

Not all types of yoga are the same. Each style has its unique benefits just like sanjay and ashtanga yoga, so it's important to choose the right one for your needs. If you're just getting started, Sanjay Yoga is a good choice. It's a gentle, low-impact yoga style that focuses on flexibility and gentle movement. If you're interested in an intense workout, try Ashtanga Yoga. It's a demanding workout that works muscles and engages the mind. 

The best part? Now you can do both sanjay and ashtanga yoga in one class! That's right; it's possible to take classes in both Sanjay and Ashtanga styles, depending on your chosen teacher and class. If you need more space or do not want to stand in one place for an extended period, you can always opt for a chair pose, a square pose, or other seated poses.

Exercise is the number one way to get your blood pumping and improve your circulation. And the good news is that you do not need to suffer through endless hours of grueling cardio to get your blood flowing. Check out this 10 Gentle Yoga Poses for Circulation today and get your blood flowing!