About Ashtanga Vinyasa Yoga

 

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Ashtanga Yoga is the name given to the system of yoga taught by Sri K Pattabhi Jois of Mysore, India.

The practice consists of a series of asanas (postures) set in a dynamic flowing sequence incorporating ujjayi (a breathing technique), bandhas (internal 'locks'), driste (gazing point) and vinyasa (breath-synchronized movement). All of these tools combined create heat in the body, develop strength, focus the mind, build stamina and improve flexibility.


Yoga is a philosophy of life, which also has the potential to create a vibrantly healthy body and mind.

ASTANGA YOGA - Practiced in its correct sequential order, gradually leads the practitioner to rediscover his or her fullest potential on all levels of human consciousness - physical, psychological and spiritual. Through this practice of correct breathing (Ujjayi Pranayama), postures (asanas), and gazing point (driste), we gain control of the senses and a deep awareness of ourselves. By maintaining this discipline with regularity and devotion, one acquires steadiness of body and mind.

"Astanga" literally means eight limbs. They are described by Patanjali as: Yama (abstinences), Niyama (observances), Asana (postures), Pranayama (breath control), Pratyahara (sense withdrawal), Dharana (concentration), Dhyana (meditation), and Samadhi (contemplation). These branches support each other. Asana practice must be established for proper practice of pranayama, and is a key to the development of the yamas and niyamas. Once these four externally oriented limbs are firmly rooted, the last four internally oriented limbs will spontaneously evolve over time.

"Vinyasa" means breath synchronized movement. The breath is the heart of this discipline, and links asana to asana in a precise order. By synchronizing movement with breathing and practicing Mula and Uddiyana Bandhas (locks), an intense internal heat is produced. This heat purifies muscles and organs, expelling unwanted toxins as well as releasing beneficial hormones and minerals, which can nourish the body when the sweat is massaged back into the skin. The breath regulates the vinyasa and ensures efficient circulation of blood. The result is a light strong body.

There are three groups of sequences in the Astanga system.


The Primary Series (Yoga Chikitsa) detoxifies and aligns the body. The Intermediate Series (Nadi Shodhana) purifies the nervous system by opening and clearing the energy channels. The Advanced Series A, B, C and D (Sthira Bhaga) intergrate the strength and grace of the practice, requiring higher levels of flexibility and humility.

Each level is to be fully developed before proceeding to the next, and the sequential order of asanas is to be meticulously followed. Each posture is a preparation for the next, developing the strength and balance required to move further.

BREATH - The continuity of deep, even breathing cannot be overemphasized in the Astanga Yoga system. When breath feeds action, and action feeds posture, each movement becomes gentle, precise, and perfectly steady.

According to the teachings of Sri T.Krishnamacharya and Sri K.Pattabhi Jois, "Breath is Life". Breathing is our most fundamental and vital act and holds a divine essence; exhalation a movement towards God, and inhalation an inspiration from God. Our last action in life is to exhale, which, in essence is the final and total surrender to God.

PRACTICE - It is said that where there is no effort there is no benefit. Strength, stamina and sweat are unique aspects of this traditional Yoga, seemingly contrary to Western perceptions of Yoga. This demanding practice requires considerable effort and taps into and circulates a vital energy throughout the body, strengthening and purifying the nervous system. The mind then becomes lucid, clear and precise; and according to Sri. K.Pattabhi Jois "Wherever you look you will see God." Only through practice will we realize the truth of what our guru often says-

"Everything is God"

NOTES FOR STUDENTS - Please note the importance of learning the Astanga method only from a traditionally trained teacher. Only a qualified teacher can provide the necessary guidence to assure safe, steady progress without injury to body or mind!

© This information has been generously provided with the approval of Sri K.Pattabhi Jois. Please honor its authenticity and distribute only in unaltered form.

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Summary

Ashtanga practice may not appeal to all practitioners... I suggest going out and trying the different styles of āsana that are being taught and find one that works for you. I did. What I found is that the traditional practice unfiltered and undiluted is the most potent medicine. Ashtanga yoga is "the real deal".

All the yoga that you can find out in the studios have evolved from the same source. The well known teachers B.K.S. Iyengar and Pattabhi Jois, who are the two Indian people most responsible for bringing yoga to the west both studied from the same teacher - Krishnamacharya.

Most of the modern yoga styles are just slight variations on this yoga; they are different ways of packaging and selling a very old thing so it appears new or original. Drop this, add that and Ashtanga becomes... well, never mind.

 

Further Resources

 

Books -

"The Yoga Mala" – by Sri K Pattabhi Jois

"The Practice Manual" – by David Swenson

Websites -

Richard Freeman is one of my teachers. I highly recommend his studio and his classes in particular. His web site contains a wealth of on-site information related āsana practice, yogic philosophy, sanskrit, and more. There are also some wonderful educational dvds and cds available as well as many links to other online resources you will find in his "Reading Room".

www.yogaworkshop.com

 

Guruji's web site has a lot of information about his teaching, his system, the practice itself, it's lineage, it's benefits and much more.

www.ayri.org

 

This Ashtanga web site has a wealth of information about ashtanga yoga, other teachers of ashtanga, articles and interviews, and much more.

http://www.ashtanga.com/default.html

 

This is another great site with lots of cool stuff. This is a link to a gallery of all the ashtanga āsana. (very good)

http://ashtangayoga.info/āsana-viṅyāsa/

 

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Astanga Yoga Mantram

This is traditionally chanted before each āsana practice. I will follow the tradition in all ashtanga classes I teach.

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*From the Ashtanga Yoga Research Institute Web Site.

Richard Freeman has a more complete translation here including some explanation.

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"In asana there is so much comparison. One has all these pictures, that’s Iyengar doing it, that’s so and so doing it, that’s me doing it. Because there are techniques involved, it is absolutely inevitable that the mind runs in and impales itself on itself. Then we find ourselves all hung up on our own yoga practice, which is this silly game in the first place."

 

-Richard Freeman