Introduction to Ashtanga Yoga
Ashtanga Yoga, a physically demanding style of yoga, has been transforming lives with its unique blend of strength, flexibility, and mindfulness. This form of yoga, known for its set sequence of poses, was popularized by K. Pattabhi Jois during the 20th century. The practice of Ashtanga Yoga is deeply rooted in the Yoga Sutras, ancient texts that provide the philosophical foundation for all yoga practices.
Ashtanga Yoga is divided into six series, each with a specific purpose and level of difficulty. The first series, also known as the Primary Series or Yoga Chikitsa, is the focus of our discussion today. But before we delve into the poses, let’s understand the essence of Ashtanga Yoga.
The Primary Series in Ashtanga Yoga
The Primary Series in Ashtanga Yoga, known as Yoga Chikitsa, translates to “Yoga Therapy”. This series of postures is designed to detoxify and align the body, promoting circulation, flexibility, and stamina. It’s the first series taught to beginners and is the foundation for the Intermediate and Advanced series that follow.
The Primary Series is a set sequence of standing and seated poses, followed by a finishing sequence. The poses are linked by Vinyasa – a series of movements synchronized with the breath. This unique feature of Ashtanga Vinyasa Yoga creates a flow between the static poses, increasing the intensity of the practice.
Ashtanga Yoga for Beginners
Ashtanga Yoga may seem intimidating for beginners due to its physically demanding nature. However, the Mysore style of teaching allows beginners to learn the Ashtanga Yoga method at their own pace. In a Mysore class, each student practices the series at their own pace while the yoga teacher provides individual guidance. This style of practice encourages self-learning and self-discipline.
For those new to Ashtanga, starting with the Primary Series is recommended. It’s essential to master the first series before moving on to the Intermediate and Advanced series. The Primary Series lays the foundation for the practice of Ashtanga, teaching the basic postures, the Vinyasa system, and the principles of alignment and breath control.
Ashtanga Vinyasa Yoga: A Physically Demanding Style of Yoga
Ashtanga Vinyasa Yoga is a dynamic and physically demanding style of yoga that synchronizes breath with movement. The word “Ashtanga” means “eight limbs” in Sanskrit, referring to the eight limbs of yoga outlined in the Yoga Sutras. The practice of Ashtanga Vinyasa Yoga incorporates all these eight limbs, with a particular focus on asana (posture) and pranayama (breath control).
The continuous flow of movement and breath in Ashtanga Vinyasa Yoga generates heat in the body, leading to detoxification through sweat. This style of yoga not only enhances physical strength and flexibility but also promotes mental focus and discipline.
10 Essential Ashtanga Yoga Poses and Their Benefits
The Ashtanga Yoga Primary Series, also known as Yoga Chikitsa or Yoga Therapy, is designed to purify and heal the body. This series of standing and seated postures, combined with specific breathing techniques, offers numerous physical and mental benefits. Here are ten essential poses from the Ashtanga Yoga Primary Series and their benefits:
- Sun Salutation A (Surya Namaskar A): This sequence of poses warms up the body, increases blood circulation, and prepares the body for the practice. It’s the beginning of the Primary Series and sets the rhythm for the practice.
- Sun Salutation B (Surya Namaskar B): This sequence includes additional poses like the Warrior pose, which strengthens the legs and arms and increases stamina.
- Standing Forward Bend (Uttanasana): This pose stretches the hamstrings and back muscles, promoting flexibility. It also calms the mind and can help relieve stress.
- Seated Forward Bend (Paschimottanasana): This pose stretches the spine and the back of the body, promoting good posture. It also calms the mind and can help improve digestion.
- Triangle Pose (Trikonasana): This pose strengthens the legs, stretches the hips and spine, and improves balance. It also stimulates the organs, improving digestion.
- Half Lotus Pose (Ardha Padmasana): This pose opens the hips, stretches the ankles and knees, and calms the mind. It’s beneficial for meditation and pranayama (breathing exercises).
- Boat Pose (Navasana): This pose strengthens the abdominal muscles, improves balance, and promotes focus and concentration.
- Bridge Pose (Setu Bandhasana): This pose strengthens the back muscles, opens the chest and heart, and can help reduce anxiety and stress.
- Corpse Pose (Savasana): This pose relaxes the entire body, calms the mind, and reduces stress. It’s usually performed at the end of the practice to allow the body to absorb the benefits of the practice.
- Closing Sequence: The closing sequence includes a series of postures that cool down the body and bring the practice to a close. It includes poses like the Shoulder Stand (Sarvangasana), which improves circulation, and the Headstand (Sirsasana), which strengthens the upper body and improves balance.
The practice of Ashtanga Yoga, beginning with the Primary Series, is a traditional practice that offers numerous benefits. Regular daily practice can improve strength, flexibility, balance, and mental focus. It can also reduce stress and anxiety, improve digestion, and promote overall well-being. The practice is designed to be progressive, with practitioners moving on to the Intermediate and Advanced series as they gain mastery over the poses.
Ashtanga Yoga, also known as the original power yoga, is a physically demanding style of yoga that offers numerous benefits. Whether you’re new to yoga or have been practicing for years, Ashtanga Yoga can offer a challenging and rewarding practice.
Each of these poses contributes to the overall benefits of Ashtanga Yoga, which include improved strength, flexibility, balance, and mental focus. Regular practice of these poses can also help reduce stress and anxiety, improve digestion, and promote overall well-being.
The Eight Limbs of Ashtanga Yoga
Ashtanga Yoga, as the name suggests, is based on the concept of the eight limbs (or steps) of yoga as outlined in the Yoga Sutras of Patanjali, a seminal work in yoga philosophy. These eight limbs serve as guidelines on how to live a meaningful and purposeful life. They are:
- Yama (Ethical Standards): Yama is about our ethical standards and integrity, focusing on our behavior and how we conduct ourselves in life. Yamas are universal practices and include non-violence, truthfulness, non-stealing, continence, and non-covetousness.
- Niyama (Self-Discipline and Spiritual Observances): Niyama refers to duties directed towards ourselves, including cleanliness, contentment, spiritual austerity, study of sacred scriptures, and surrender to God.
- Asana (Posture): Asana is the practice of physical postures. It is the most commonly known aspect of yoga, especially in Western culture. Asanas are designed to purify the body and provide the physical strength and stamina required for long periods of meditation.
- Pranayama (Breath Control): Pranayama is generally translated as breath control. It is a series of exercises intended to stabilize the rhythm of breathing and encourage complete respiration.
- Pratyahara (Withdrawal of the Senses): Pratyahara involves withdrawing the senses from external objects to focus inward, helping us to step back and take a look at ourselves objectively.
- Dharana (Concentration): Dharana is about concentration and cultivating inner perceptual awareness. It involves slowing down the thinking process by concentrating on a single mental object.
- Dhyana (Meditation): Dhyana is uninterrupted concentration or meditation. It is the uninterrupted flow of concentration and is the stage of being aware without focus.
- Samadhi (Union with the Divine): The ultimate goal of the eight limbs of yoga, Samadhi is a state of ecstasy and union with the Divine.
For more information on the eight limbs of yoga, you can visit Yoga Journal.
The Role of Yoga Korunta in Ashtanga Yoga
The Yoga Korunta is an ancient text on Hatha Yoga, said to contain lists of many different groupings of asanas, as well as highly original teachings on vinyasa, drishti, bandhas, mudras, and philosophy. The Yoga Korunta is believed to have been the basis for the system taught by Sri K. Pattabhi Jois, who learned it from his teacher, T. Krishnamacharya.
Krishnamacharya reportedly discovered the Yoga Korunta in a Calcutta library in the early 20th century. It was written on palm leaves and was said to be damaged, decaying, and thus, parts were illegible. The text is no longer available; it was reportedly eaten by ants.
The Yoga Korunta emphasized vinyasa, the system of synchronizing breath with movement, and it is from this text that Pattabhi Jois drew the sequences of the Ashtanga Yoga. The text also listed asanas in groupings, or series, and it is from these sequences that the six series of Ashtanga Vinyasa Yoga, as taught by Pattabhi Jois, are said to have originated.
For more information on the Yoga Korunta and its influence on Ashtanga Yoga, you can visit Ashtanga Yoga.
Remember, the practice of Ashtanga Yoga is not just about the physical postures but encompasses a holistic approach to well-being, including ethical standards, self-discipline, breath control, sensory withdrawal, concentration, meditation, and ultimately, union with the Divine.
Finding Ashtanga Yoga Classes
Finding the right Ashtanga Yoga class can be a crucial step in your yoga journey. Look for classes that offer Mysore style teaching, where you can learn at your own pace. The Ashtanga Yoga Research Institute, founded by K. Pattabhi Jois, is a renowned institution for Ashtanga Yoga. Many yoga teachers trained at this institute offer classes worldwide.
Conclusion: Embracing the Ashtanga Yoga Practice
Ashtanga Yoga is a powerful and transformative practice. Whether you’re a beginner or have been practicing yoga for years, Ashtanga offers a path to physical strength, mental clarity, and spiritual growth. Remember, the journey of Ashtanga is not about perfecting the poses but about learning to connect with your body, breath, and mind. So, embrace the practice, step onto your mat, and experience the profound benefits of Ashtanga Yoga.
FAQs
Q1: How is Ashtanga Yoga different from normal yoga?
Ashtanga Yoga is a specific type of yoga that follows a set sequence of postures (asanas) linked together by the breath in a process called a vinyasa. Unlike many other forms of yoga where the sequence can vary from class to class, Ashtanga Yoga follows the same sequence each time. This allows for a deep and consistent practice where the practitioner can focus on the internal aspects of the practice, such as breath control (pranayama) and sensory withdrawal (pratyahara).
Q2: Is Ashtanga harder than Vinyasa?
Ashtanga can be more challenging than Vinyasa because it follows a set sequence of poses that includes some advanced postures, especially in the Intermediate and Advanced series. However, the difficulty of any yoga practice can vary greatly depending on the individual’s level of experience, flexibility, and strength.
Q3: Is Ashtanga OK for beginners?
Yes, Ashtanga is suitable for beginners. It’s recommended to start with the Primary Series, which is designed to detoxify and align the body. Beginners can modify the poses as needed and gradually build up to the full sequence over time.
Q4: How difficult is Ashtanga yoga?
The difficulty of Ashtanga Yoga can vary depending on the series you’re practicing. The Primary Series, also known as Yoga Chikitsa or Yoga Therapy, is suitable for beginners and intermediate practitioners. The Intermediate and Advanced series include more challenging postures and are typically practiced by more experienced practitioners.
Q5: What is unique to Ashtanga Yoga?
Ashtanga Yoga is unique in its focus on the eight limbs of yoga, as outlined in the Yoga Sutras of Patanjali. It also follows a set sequence of postures linked by the breath, creating a flowing and meditative practice. The practice is traditionally taught in a Mysore style, where students practice at their own pace under the guidance of a teacher.
Q6: How does Ashtanga change your body?
Regular Ashtanga practice can lead to increased strength, flexibility, and balance. It can also improve cardiovascular fitness, reduce stress, and promote mental focus and clarity. The physical postures, combined with breath control and sensory withdrawal, can also promote a deep sense of inner peace and well-being.
Q7: Where did Ashtanga Yoga originate?
Ashtanga Yoga originated in Mysore, India. It was taught by K. Pattabhi Jois, who learned it from his teacher, T. Krishnamacharya. Krishnamacharya is said to have discovered the original teachings on which Ashtanga Yoga is based in an ancient manuscript called the Yoga Korunta.
