Table of Contents
Why Practice Ashtanga Yoga? Benefits of Ashtanga
Welcome to an exploration of the transformative practice known as Ashtanga Yoga. In a world filled with so many yoga disciplines, Ashtanga stands out as a dynamic and structured approach to physical and mental well-being.
This guide explains the profound benefits of Ashtanga Yoga, uncovering why countless individuals worldwide choose to dedicate themselves to this ancient discipline.
From enhanced physical strength and flexibility to profound mental clarity and spiritual growth, Ashtanga Yoga offers a path toward holistic wellness that has captivated the hearts and minds of practitioners for generations.
The Practice of Ashtanga Vinyasa Today
In the 21st century, the practice of Ashtanga Vinyasa Yoga has undergone a remarkable transformation to remain accessible and relevant in our fast-paced, tech-savvy world. Here, we’ll delve into how Ashtanga Vinyasa Yoga is practiced today, highlighting its evolution and adaptability.
Global Accessibility: Thanks to the internet and the dissemination of yoga knowledge through various media channels, Ashtanga Vinyasa Yoga is no longer confined to its traditional roots in India.
Practitioners worldwide can access classes, tutorials, and resources, allowing for a global community of enthusiasts to form and share their experiences.
Variations and Modifications: Ashtanga Vinyasa Yoga, known for its structured series of poses, has evolved to accommodate practitioners of different skill levels. Many teachers now offer modified versions of the primary series, making it accessible to beginners while still challenging seasoned yogis.
Integration of Modern Science: The practice has embraced scientific research on yoga’s physical and mental benefits. Ashtanga practitioners and teachers incorporate this knowledge into their practice, highlighting its effectiveness in reducing stress, improving flexibility, enhancing strength, and promoting overall well-being.
Fusion with Other Disciplines: The contemporary yoga scene has witnessed a fusion of Ashtanga Vinyasa with other yoga styles and fitness practices. This blending often results in unique hybrid practices that cater to diverse preferences and goals, appealing to a broader audience.
Emphasis on Mindfulness and Meditation: In today’s stressful world, Ashtanga Vinyasa Yoga places a greater emphasis on mindfulness and meditation. Practitioners are encouraged to incorporate breath awareness and meditation into their practice, fostering mental clarity and emotional balance.
Teacher Training and Certification: There is a growing interest in becoming certified Ashtanga Vinyasa Yoga instructors. This has led to the establishment of numerous teacher training programs and workshops, ensuring the continuity and authenticity of the tradition as it’s passed down from teacher to student.
Community and Support: Online forums, social media groups, and local yoga studios have created a sense of community for Ashtanga Vinyasa practitioners. This sense of belonging provides encouragement, inspiration, and a space to discuss experiences and challenges.
Sustainability and Wellness: The modern practice often aligns with the principles of sustainability and holistic wellness. Many Ashtanga practitioners incorporate eco-conscious choices into their lifestyles, promoting a sense of harmony within themselves and with the environment.
Ashtanga posture sequences
Ashtanga Yoga is known for its structured series of yoga poses, which are often referred to as “series” or “sequences.” There are three primary series in Ashtanga Yoga, each with its own set of poses and variations.
These series are traditionally practiced in a specific order, and practitioners progress from one series to the next as they become proficient. Here’s an overview of the main Ashtanga Yoga series:
Primary Series (Yoga Chikitsa):
The Primary Series is the foundational sequence in Ashtanga Yoga and focuses on building strength and flexibility in the body.
It typically begins with Sun Salutations (Surya Namaskara A and B) and includes standing poses, seated poses, and a closing sequence.
Some of the key poses in the Primary Series include:
Padangusthasana (Big Toe Pose)
Padahastasana (Hand-to-Foot Pose)
Uttanasana (Standing Forward Bend)
Paschimottanasana (Seated Forward Bend)
Marichyasana (a series of seated twists)
Navasana (Boat Pose)
Upavistha Konasana (Seated Wide-Angle Forward Bend)
Supta Padangusthasana (Reclining Big Toe Pose)
Baddha Konasana (Bound Angle Pose)
Supta Baddha Konasana (Reclining Bound Angle Pose)
Urdhva Dhanurasana (Upward Bow or Wheel Pose)
Setu Bandhasana (Bridge Pose)
Savasana (Corpse Pose)
Intermediate Series (Nadi Shodhana):
The Intermediate Series builds upon the foundation established in the Primary Series and introduces more challenging poses and backbends.
It includes various arm balances and deep hip openers.
Some key poses in the Intermediate Series include:
Tittibhasana (Firefly Pose)
Bhujapidasana (Shoulder-Pressing Pose)
Kurmasana (Tortoise Pose)
Supta Kurmasana (Reclining Tortoise Pose)
Garbha Pindasana (Embryo in Womb Pose)
Baddha Konasana B and C (Bound Angle Pose variations)
Upavishta Konasana B and C (Seated Wide-Angle Forward Bend variations)
Urdhva Mukha Paschimottanasana (Upward-Facing Intense Stretch of the West Pose)
Urdhva Dhanurasana B and C (Upward Bow or Wheel Pose variations)
Pasasana (Noose Pose)
Sarvangasana (Shoulder Stand)
Bakasana (Crow Pose)
Advanced Series A, B, C, and D (Sthira Bhaga):
The Advanced Series consists of four progressively more challenging sequences, collectively known as Sthira Bhaga, which means “divine stability.”
These series include extremely demanding poses, deep backbends, and advanced arm balances.
Examples of poses in the Advanced Series include:
Eka Pada Sirsasana (One-Legged Headstand)
Dwi Pada Sirsasana (Two-Legged Headstand)
Dvi Pada Viparita Dandasana (Two-Legged Inverted Staff Pose)
Kapotanasana (Pigeon Pose)
Tittibhasana B and C (Firefly Pose variations)
Ekapada Koundinyasana (Pose dedicated to the sage Koundinya)
Supta Trivikramasana (Reclining Three Strides Pose)
It’s important to note that the practice of Ashtanga Yoga is traditionally learned under the guidance of an experienced teacher who can provide personalized instruction, modifications, and guidance on progressing through the series safely.
Additionally, the practice of Ashtanga Yoga places a strong emphasis on the breath and a specific vinyasa (movement-breath synchronization) system, making it a dynamic and challenging style of yoga.
Ashtanga means 8 limbs
Ashtanga Yoga, often referred to as the “eight-limbed yoga,” derives its name from the Sanskrit words “Ashta,” which means “eight,” and “Anga,” which means “limb” or “part.” This style of yoga is so named because it is based on the ancient yogic philosophy outlined in Patanjali’s Yoga Sutras, which describes eight interconnected limbs or components that constitute a holistic path to spiritual realization and self-discovery.
Yama: Ethical guidelines and moral restraints.
Ahimsa (Non-violence)
Satya (Truthfulness)
Asteya (Non-stealing)
Brahmacharya (Moderation)
Aparigraha (Non-possessiveness)
Niyama: Personal observances and disciplines.
Saucha (Purity)
Santosha (Contentment)
Tapas (Self-discipline)
Svadhyaya (Self-study)
Ishvara Pranidhana (Devotion to a higher power)
Asana: physical postures practiced in yoga.
Pranayama: Breath control and regulation.
Pratyahara: Withdrawal of the senses from external stimuli.
Dharana: Concentration, focusing the mind on a single point.
Dhyana: Meditation, a state of sustained and deep concentration.
Samadhi: The ultimate goal, a state of union and oneness with the divine.
These eight limbs form a holistic path of yoga, with each limb contributing to the practitioner’s physical, mental, and spiritual development.
When Ashtanga means 6 specific sequences
These sequences are the primary components of the Ashtanga Vinyasa system. Each series has a specific set of yoga poses, and practitioners progress from one series to the next as they become proficient. Here are the six main series of Ashtanga Yoga:
Primary Series (Yoga Chikitsa): This is the foundational series, and it focuses on building strength and flexibility in the body.
Intermediate Series (Nadi Shodhana): The Intermediate Series builds upon the foundation of the Primary Series and introduces more challenging poses, including deep backbends and arm balances.
Advanced Series A (Sthira Bhaga): The Advanced Series A includes advanced arm balances, deep backbends, and challenging poses.
Advanced Series B (Sthira Bhaga): The Advanced Series B continues to build on the challenging poses and sequences introduced in the previous series.
Advanced Series C (Sthira Bhaga): The Advanced Series C includes advanced backbends, arm balances, and complex poses.
Advanced Series D (Sthira Bhaga): The Advanced Series D is the most advanced of all the series, with the most challenging poses and sequences.
It’s essential to note that these series are traditionally practiced in a specific order, and practitioners typically require years of dedicated practice to progress from one series to the next. Additionally, Ashtanga Yoga places a strong emphasis on the breath and a specific vinyasa (movement-breath synchronization) system, making it a
Can beginners do Ashtanga yoga?
Beginners can practice Ashtanga Yoga, but it’s essential to approach it with the right mindset and a few considerations in mind:
Find a Qualified Instructor: If you’re new to Ashtanga Yoga, it’s highly recommended to start by attending classes with a qualified instructor. A knowledgeable teacher can guide you through the practice, ensure proper alignment, and provide modifications or variations to suit your skill level and physical abilities.
Start with the Basics: Most Ashtanga Yoga classes begin with the Primary Series, but as a beginner, you may start with an introductory class or a modified version of the Primary Series. Focus on mastering the foundational poses and sequences before progressing to more advanced levels.
Practice Regularly: Consistency is key in Ashtanga Yoga. Try to establish a regular practice schedule that works for you. Ashtanga practitioners often aim to practice several times a week to see progress.
Listen to Your Body: Pay close attention to your body and its limitations. Ashtanga Yoga can be physically demanding, so it’s important not to push yourself too hard, especially as a beginner. Respect your body’s signals and use props or modifications when needed.
Breath Awareness: The breath is a fundamental aspect of Ashtanga Yoga. Learn to synchronize your breath with your movements, and focus on deep and controlled breathing. Breath awareness helps with concentration and enhances the benefits of the practice.
Build Strength and Flexibility Gradually: Ashtanga Yoga will naturally help you build strength and flexibility, but it’s a process that takes time. Be patient with your body and avoid overstretching or forcing yourself into poses.
Use Props: Yoga props such as blocks, straps, and bolsters can be helpful for beginners in Ashtanga Yoga. They can assist you in achieving proper alignment and ease into challenging poses.
Stay Humble: Ashtanga Yoga is a journey, and progress may be slow at times. Embrace the practice with humility and focus on the mental and physical benefits it brings rather than striving for perfection.
Rest and Recovery: Allow your body to rest and recover when needed. Overtraining can lead to injuries, so it’s essential to balance your practice with adequate rest and relaxation.
Consult a Certified Yoga Instructor: If you have any pre-existing medical conditions or injuries, consult with a healthcare professional or your doctor before starting Ashtanga Yoga to ensure it’s safe for you.
In summary, beginners can practice Ashtanga Yoga, but it’s crucial to approach it gradually, under the guidance of a qualified instructor, and with a deep awareness of your body’s capabilities and limitations. With time and dedication, you can enjoy the physical, mental, and spiritual benefits of this traditional yoga practice.
What is the difference between Ashtanga and Vinyasa Yoga?
Ashtanga Yoga and Vinyasa Yoga are two distinct styles of yoga, but they share some similarities due to their common roots. Here are the key differences between Ashtanga and Vinyasa Yoga:
Origins and Tradition:
Ashtanga Yoga: Ashtanga Yoga is a traditional and structured form of yoga with its roots in the ancient yoga philosophy outlined in Patanjali’s Yoga Sutras. It was popularized by Sri K. Pattabhi Jois in the 20th century. Ashtanga follows a specific sequence of poses (series) and a set vinyasa (movement-breath synchronization) system.
Vinyasa Yoga: Vinyasa Yoga is a more contemporary style that draws inspiration from Ashtanga but is not bound by a fixed sequence of poses. It is characterized by fluid, creative sequences where poses are linked together with the breath. Vinyasa classes often have a freer and more varied structure.
Sequences:
Ashtanga Yoga: Ashtanga follows a prescribed series of poses, with each series building upon the previous one. There are six primary series in Ashtanga, and practitioners progress from one to the next as they become proficient. The sequence is relatively fixed, allowing for little variation.
Vinyasa Yoga: Vinyasa classes are known for their flexibility in sequencing. While there may be a theme or focus for a class, instructors have the freedom to create unique sequences. This allows for greater variation in poses and pacing from one Vinyasa class to another.
Structure and Repetition:
Ashtanga Yoga: Ashtanga is known for its structured and repetitive nature. The same sequence of poses is practiced in each class, which helps practitioners build familiarity and mastery over time.
Vinyasa Yoga: Vinyasa offers more variety and spontaneity. Sequences can change from class to class, and instructors often incorporate creative transitions and variations, making it less predictable than Ashtanga.
Intensity and Pace:
Ashtanga Yoga: Ashtanga can be physically demanding due to its fixed sequence and emphasis on specific poses. The pace is typically steady and brisk, and it can be challenging for beginners.
Vinyasa Yoga: Vinyasa classes can vary in intensity depending on the instructor and class style. Some Vinyasa classes may be gentle and accessible to beginners, while others can be vigorous and physically demanding.
Breath and Alignment:
Ashtanga Yoga: Ashtanga places a strong emphasis on the breath, with each movement coordinated with either an inhale or exhale. The precise alignment of poses is also stressed, and adjustments are common in traditional Ashtanga classes.
Vinyasa Yoga: While Vinyasa also emphasizes breath, there may be more flexibility in breath timing to accommodate the creative sequencing. Alignment is still important, but there may be more freedom for personal expression in the poses.
Tradition vs. Innovation:
Ashtanga Yoga: Ashtanga is firmly rooted in tradition and maintains a consistent and unchanging sequence. The focus is on mastering the established series over time.
Vinyasa Yoga: Vinyasa is often seen as more innovative and adaptable. Instructors have the freedom to incorporate new poses and sequences, allowing for a contemporary and evolving practice.
In summary, the main differences between Ashtanga and Vinyasa Yoga lie in their structure, sequence, and tradition. Ashtanga is more structured and follows a fixed sequence, while Vinyasa offers greater flexibility in sequencing and allows for more creativity in each class. The choice between the two styles depends on personal preference and goals, with some practitioners enjoying the discipline of Ashtanga, while others prefer the variety and creative flow of Vinyasa.
Ashtanga Yoga For Beginners
Ashtanga Yoga teachers known for their dedication to the tradition:
- Sri K. Pattabhi Jois (1915-2009): Often referred to as Guruji, Sri K. Pattabhi Jois was instrumental in popularizing Ashtanga Yoga in the West. He learned the practice from his teacher, Krishnamacharya, and developed the modern Ashtanga system. Many contemporary Ashtanga teachers have been influenced by his teachings.
- Sharath Rangaswamy: Sharath is the grandson of Pattabhi Jois and continues to teach Ashtanga Yoga at the Shri K. Pattabhi Jois Ashtanga Yoga Institute in Mysore, India. He is a highly respected teacher who maintains the traditional teachings of Ashtanga.
- Nancy Gilgoff: Nancy was one of the first Westerners to study Ashtanga Yoga with Pattabhi Jois in India in the 1970s. She is known for her deep understanding of the practice and has been teaching Ashtanga for many years.
- David Swenson: David is a well-known Ashtanga Yoga teacher who has authored books and created instructional videos on the practice. He is known for making Ashtanga accessible to a wider audience.
- Kino MacGregor: Kino is a prominent Ashtanga Yoga teacher and author. She is known for her online classes, books, and videos, which have helped introduce Ashtanga to a global audience.
- Richard Freeman: Richard is an experienced yoga teacher who offers Ashtanga and other yoga-related teachings. His deep understanding of yoga philosophy and asana practice makes him a respected figure in the yoga community.
- Eddie Stern: Eddie is a renowned yoga teacher, author, and lecturer. He has contributed to the preservation and promotion of Ashtanga Yoga and yoga philosophy.
You May Also Enjoy: Powerful Poses For Your Morning Yoga Routine
“Yoga is a light, which once lit will never dim. The better your practice, the brighter your flame.” ― B.K.S Iyengar
