Ashtanga Yoga Overview
History
Ashtanga Vinyasa Yoga is a modern style of yoga that was developed by Sri K. Pattabhi Jois in the 20th century. The practice is based on an ancient text called the Yoga Korunta, which was said to have been written by the sage Vamana Rishi several thousand years ago. However, there is some disagreement among scholars and practitioners about the authenticity of this text.
Sri K. Pattabhi Jois began studying yoga with his teacher Krishnamacharya in the 1920s, and he continued to develop his practice and teaching throughout his life. He opened the Ashtanga Yoga Research Institute in Mysore, India in 1948, where he taught countless students from around the world until his passing in 2009.
Ashtanga Vinyasa Yoga is known for its dynamic, flowing style, which emphasizes the synchronization of breath and movement. The practice is divided into six series of asanas (postures), which are linked together by a series of vinyasas (plank, chaturanga, upward dog, and downward dog), creating a continuous flow of movement.
The practice is often described as physically challenging, and it requires a high degree of focus, discipline, and dedication to master. Despite its rigorous nature, however, Ashtanga Vinyasa Yoga is widely practiced and celebrated by yogis around the world who appreciate its powerful transformative effects on the body, mind, and spirit.
Philosophical Underpinnings
The philosophy behind Ashtanga Vinyasa Yoga is rooted in the ancient teachings of yoga as outlined in the Yoga Sutras of Patanjali and other classical texts. The practice emphasizes the eight-limbed path of yoga, as outlined in Patanjali's Yoga Sutras, which includes:
1. Yama - ethical guidelines and social behavior
2. Niyama - individual disciplines and spiritual practices
3. Asana - physical postures
4. Pranayama - breath control
5. Pratyahara - withdrawal of the senses
6. Dharana - concentration
7. Dhyana - meditation
8. Samadhi - union with the divine
Overall, the philosophy of Ashtanga Vinyasa Yoga is grounded in the ancient teachings of yoga and emphasizes the integration of body, mind, and spirit through rigorous and disciplined practice.
Postures
The physical aspect of Ashtanga Vinyasa Yoga is seen as a tool to access and integrate all of the limbs of the Eightfold path. The practice is designed to purify and balance the body, quiet the mind, and cultivate a deeper sense of awareness and connection to the inner self.
Vinyāsa
Another key aspect of Ashtanga Vinyasa Yoga philosophy is the concept of vinyasa, which means "to place in a special way." In this practice, each movement is synchronized with the breath and linked together by a series of Vinyasas (plank, chaturanga, upward dog, and downward dog), creating a continuous flow of movement. This emphasis on vinyasa is seen as a way to create a moving meditation that promotes a deeper sense of focus, concentration, and connection to the present moment.
Sequencing
Ashtanga Vinyasa Yoga is a dynamic and physically demanding style of yoga that follows a specific sequence of postures. The sequencing in Ashtanga Vinyasa Yoga is designed to create a flowing and meditative practice that builds strength, flexibility, and concentration.
While opinions vary, the Ashtanga Vinyasa Yoga system was likely developed by Sri K. Pattabhi Jois with the guidance of his teacher, Tirumalai Krishnamacharya.
Krishamacharya was an Indian yoga teacher, ayurvedic healer and scholar. He is seen as one of the most important gurus of modern yoga and is often called the "Father of Modern Yoga" for his wide influence on the development of postural yoga through students like Pattabhi Jois, B. K. S. Iyengar, T. K. V. Desikachar, and Srivatsa Ramaswami.
Ashtanga consists of six series of postures, but the primary series, known as Yoga Chikitsa or “Yoga Therapy,” is the foundation of the practice and is typically learned first. The primary series is designed to purify and strengthen the body and prepare it for deeper levels of practice.
The sequencing in Ashtanga Vinyasa Yoga follows a set order of postures linked together through a vinyasa, a specific type of flowing movement combined with breath. Each vinyasa connects one posture to the next, creating a continuous and rhythmic flow.
The primary series of Ashtanga Vinyasa Yoga begins with sun salutations (Surya Namaskara A and B), which warm the body and synchronize breath with movement. Standing postures are practiced following sun salutations to build strength, balance, and flexibility. These standing postures are followed by a series of seated postures, which focus on forward bends, twists, and hip openers.
After the seated postures, the practice moves into a sequence of challenging poses known as the finishing sequence. This includes backbends, inversions, and a closing sequence that involves relaxation and meditation.
The sequencing in Ashtanga Vinyasa Yoga is consistent and follows a prescribed order. Practitioners are encouraged to memorize the sequence and move through the postures at their own pace, synchronizing breath with movement. As students become more proficient in the primary series, they may progress to the second series and beyond, introducing more advanced postures and variations.
It's important to note that the sequencing in Ashtanga Vinyasa Yoga is traditionally taught in a teacher-student relationship, where a knowledgeable instructor guides the student. This allows for proper alignment, adjustments, and individualized guidance throughout the practice.
Overall, the sequencing in Ashtanga Vinyasa Yoga is designed to create a disciplined and focused practice that cultivates physical strength, mental clarity, and a deep connection between breath, movement, and meditation.
Pranayama
Pranayama is an essential aspect of the practice of Ashtanga Vinyasa Yoga and involves the regulation of the breath to promote energy flow and balance in the body.
In Ashtanga Vinyasa Yoga, pranayama is typically taught within the context of the primary series and is usually practiced after the physical postures (asanas) and before meditation.
Some of the most commonly practiced pranayama techniques in Ashtanga Vinyasa Yoga include:
Ujjayi Pranayama - Known as the "ocean breath," Ujjayi pranayama involves a slight constriction of the back of the throat to create a soft sound similar to ocean waves. This breathing technique is thought to help the mind stay focused and centered during the practice and promotes heat in the body.
Viloma Pranayama - Viloma pranayama involves the practice of breathing in and out in a controlled, segmented way, with brief pauses between each inhale and exhale. This technique is believed to help regulate the breath and calm the mind.
Nadi Shodhana Pranayama - Also known as "alternate nostril breathing," Nadi Shodhana pranayama involves the use of the fingers to alternate the flow of air through the nostrils. This technique is thought to balance the body's energy channels and promote overall health and well-being.
Pranayama is considered an advanced practice in yoga and is often only taught once a student has gained a certain level of proficiency in the basic asanas. It's important to work with a qualified teacher when learning pranayama to ensure proper technique and safety.