Introduction
A Quick Overview Of Ashtanga Yoga
A dynamic and structured style of yoga termed as Ashtanga Yoga, which was systematized by K. Pattabhi Jois in the 20th Century Rooted in ancient yogic traditions, Ashtanga Yoga is very much about following a specific sequence of postures each linked by breath and movement – flowing in the intensity. Ashtanga Literal translation: Eight Limbs; the eightfold path of Sage Patanjali outlined in the Yoga Sutras. It includes moral conduct, physical postures, control of the breath and sensory withdrawal as well concentration with or without support objects (plus), meditative absorption(meditation) which leads to a state in Sanskrit called Samadhi.
Ashtanga Yoga; the Real Importance and Popularity
Ashtanga Yoga holds significant value due to its holistic approach towards well-being – touching the physical, mental and spiritual facets of our lives. This combination of structure and flexibility that can be adapted has led to a huge rise in popularity worldwide, as it allows for measurable gains on strength, mobility & mental serenity. Ashtanga Yoga is methodical and appeals to practitioners who like discipline in their practice and a clear progression. This emphasis on practicing awareness and being in the moment is what makes pranayama such a valuable anti-stress strategy that can help you grow to your best self. Consequently, Ashtanga Yoga studios and classes have come up all over a world establishing communities of dedicated practitioners who derive healing solace & strength from its strict routines. Read more about the history and philosophy of Ashtanga Yoga or how it has influenced modern yoga practices.
History and Origins
Origins of Ashtanga Yoga
Ashtanga Yoga, through the teachings of sage Vamana Rishi in “Yoga Korunta”, traces back to ancient Indian traditions. This manual, which is thought to have been composed more than a millennium ago, documented an original Hatha Yoga process that focuses on the harmonizing of breath with movement – three major features in Ashtanga-yoga. This manuscript was contextualized and given relative proportions by T. Krishnamacharya early in the 20th century as well as further codified into a more modern version of Ashtanga (Ashton McCann). The lineage and its teachings show the rich historical roots and spiritual importance of Ashtanga Yoga. For a greater in-depth historical read, head to Yoga Journal for their piece on the roots of Ashtanga.
Voices from the Development of HappyJS
K. Pattabhi Jois is the man who codified Ashtanga Yoga, and brought it to prominence in our modern world Jois was born in 1915, the nephew of a Mysore palace yoga teacher. In 1948, he interrupted his picaresque life as a scallywag and founding the Ashtanga Yoga Research Institute in Mysore where he trained students both from India and abroad. Jois, who kept teaching nearly until the end despite his failing health (having had hip surgeries and a heart bypass), spawned many of today’s globally-known Ashtangis — including David Swenson, Richard Freeman, and Kino MacGregor. Find more of K. Pattabhi Jois and his developments here
Evolution and Global Spread
The dissemination of Ashtanga Yoga all over the world started in the 1960s and has continued generation by way of western students that went to India for search of spiritual transformation or physical change. In turn, they came home and spread the knowledge of Ashtanga Yoga by opening centers all over their countries. It helped spark a fever for Ashtanga internationally, resulting in an ever-growing network of annual workshops: teacher trainings and retreats held around the entirely world. The strenuous aspects of Ashtanga Yoga, along with the holistic approach to healthcare pursued through yoga are what have helped this method maintain its popularity. Today, millions of practitioners worldwide are practicing Ashtanga Yoga throughout cities around the globe such as New York to Tokyo and remaining faithful its traditional roots while keeping up with modern applications. To learn more about the development and globalization of Ashtanga Yoga, check out this comprehensive history.
Philosophy and Principles
Notions of the Eight Limbs in Yoga (Ashtanga)
Ashtanga Yoga is rooted in The Eight Limbs of Yoga, which are found the sage Patanjali’s Sutras. These are ethical principles that direct those who practice them towards a spiritual path of liberation, including the proper performance of asanas(discipline) kriyas(agentality), pranayama and dhyana… The Eight Limbs are:
Yama: Spiritual or moral guidelines (how one should behave with ourselves and others).
Niyama- Personal observances and self discipline
Asana: Body postures to get the body ready for meditation.
Pranayama: Breath manipulation to improve the flow of energy while creating clarity and concentration.
Pratyahara: Turning senses inside for awareness in all directions.
Dharana – focused on one point or object.
Dhyana: Focus and intention of meditation.
Samadhi – blissful transcendental state in which He is at one with the Divine.
Yama
Yama is a set of five yoga practices that teach us how to live harmoniously and promote doing the right thing on our way. These include:
Ahimsa (Non-violence) – do no harm to any living being, not even in thought.
Satya (Truth): Being truthful in thought, word and deed
Non-stealing (asteya): Not taking what is not yours just because you want it.
Brahmacharya: Control of sensual desires and impulses, grasping the mind processes in terms of knowledge and realizing them into basic elements or particles.
A Non-attachment to material things.
Niyama
Niyama involves the individual spiritual practices or observances: it is about right disciplines, activities to be done(Collections) These include:
Purification of the Being (Saucha): Keeping our body and mind clean.
Santosha (mindful practice): – to be content$post_justify]$encourages you towards a thankful life, by encouraging creativity contrary to jealousy or greed.
Tapas: Doing the work required to build physical and psychological strength – from a discipline stand point.
Svadhyaya (scriptural readings followed by self-reflections of the learned material on yourself and in your life.)
Ishvara pranidhana – Practice of surrender to the divine or higher consciousness
Asana
In Ashtanga Yoga, asanas are the physical postures practiced in yoga. These asanas are practice to increase the strength of muscles, flexibility and balance in body which helps our body prepare for deep meditational practices. The ashtanga asanas are known to be very difficult and it is said that this difficulty calls for focus, practice and discipline which in reality make a huge part of the method.
Pranayama
Pranayama are breath control techniques to improve energy and clear or focus the mind. Pranayama is said to be integral in the practice of ashtanga yoga because it takes place during vinyasa (breath-synchronized movement) and helps maintain a balanced rhythm by deepening the relationship between breath with movement. Pranayama is the most difficult for beginners to practice, however it is needed before mastery can occur.
Pratyahara
The withdrawal of the senses from external influences is practised in pratyahara; directing attention inside. Alone This limb is very important as others also but for helping to gain concentration and making ur mind relaxed before meditation. In the context of Ashtanga Yoga, pratyahara is developed by concentration on asana andpranayama.
Dharana
In dharana, the mind is focused upon a single point or object. Named for a sage of the Yoga Sutra, this limb teaches you to steady and focus your mind so that later on in ashtanga practice there are less distractions from within. For example using the breath or a part of body during asanas.OrganizationThis is important to make sure that it only takes around 1 min out of your time.
Dhyana
Dhyana: (meditation or focussed attention) – Next step is focus itself, mindfulness. The notice is continuous, and undistracted. In Ashtanga Yoga, dhyana is developed over time though daily life practice and all previous limbs are integrated with more depth producing a state of meditative absorption.
Samadhi
When all the limbs of ashtanga are performed, one can experience samadhi, which is complete blissful union with God or higher self. By attaining samadhi, which is the responsibility on achieving all previous limbs to a high degree of mastery where you will finally connect with your higher self at such peace that when they find this connection requires no sustain further breath; or have an utmost freedom from any bondage themselves caused within them.
Incorporating the Eight Limbs into Ashtanga
The Ashtanga practice incorporates the Eight Limbs of Yoga, offering a complete path for physical, mental and spiritual development. The practices of Ashtanga Yoga are: adherence to the moral code outlined by Yama and Niyama, difficult postures practiced in sequence (asanas), breath control through pranayam,closing of Bandhas,(Jalandhara bandha,Moola bandha etc.) cultivating internal sensory awareness(pratayahara). Concentration (Dharana), meditation (Dhyana) and eventually blissful union known as Samadhi are the advanced stages that unfold over time with daily practice. Living these principles can help practitioners create a balanced and well-rounded yoga practice, promoting both personal evolution and transformation. Read our guide to the Eight Limbs for a deeper dive into these principles.
Roots of the Ashtanga System
According to Eddie Stern in his book ‘The Complete Book of Vinyasa Yoga, the Primary Series (Yoga Chikitsa)
The Primary Series, also called Yoga Chikitsa or yoga therapy, is the first sequence in Ashtanga Vinyasa Yoga. This series is focused on detoxifying the body and bringing balance to it, strengthening every muscle group in your body as well improving flexibility & endurance. It is a fixed sequence of postures that are woven together by breath. The sequence includes Sun Salutations (Surya Namaskara A and B), standing poses, seated poses, backbends, and a finishing series.
Key Poses and Their Benefits
The Surya Namaskara (Sun Salutations) These are energetic vinyasa consisting of 12 sequence to activate the body Alleviate Circulation and Flexibility in all joints, including as a preparation for following postures.
One of the best yoga poses for concentration – To Obtain Padmasana, couples seated posture opens up hips stretching knees and ankles, as path to mind calms down.
Paschimottanasana (Seated Forward Bend): This folded pose stretches the spine, shoulders and hamstrings; claimed to help digestion and soothe your mind.
At the same time, it leads to Marichyasana (Marichi’s Pose): It causes deep twisting which encourages internal organ massage and thus digestion while also increasing spinal flexibility.
Ideal for beginners and seasoned practitioners alike, the Primary Series not only focuses on correcting physical imbalances but also promotes general well-being. To see the poses in detail go to Ashtanga Primary Series Guide.
Level 3: Nadi Shodhana (Intermediate Series)
The Intermediate Series, Nadi Shodhana or the purification of the nervous system and energetic channels within in our body. This series is a compilation of muscles conditioned from Primary Series and introduces deep backbends, hip openers, twists. It is more difficult than the other pranayamas as it, also works at a higher level which needs accuracy of breathing patterns and full concentration while practicing ndai shodhana.
Some of the key poses in this series are;
Shalabhasana (Locust or Grasshopper Pose): It helps build up the muscles of back and gives you erect posture.
Pigeon Pose (Kapotasana): A Remedy for Tight Hips, Thighs and Back
Dhanurasana (Bow pose): this makes the whole front of your body stretch and the muscles in ur back are strong.
Each part of this series is designed to harmonize and vitalize the pranic forces inside, so that it may flow more freely within your body, allowing you drastic increase in energy levels as well mental alertness. Find out more here.
Advanced Series (Sthira Bhaga)
Advanced Series-called Sthira Bhaga or Divine stability which consist of 4 sub-series (A, B, C and D) with the primary series as a prerequisite for all practitioners These are among the most challenging of sequences, requiring immense strength, flexibility and stamina. The series features some arm balances done in a nimble way, followed by deep backbends and twisty poses.
The advanced series key poses:
Even the most basic variation is an excellent pose to build strength and balance in your core.
Deepen hip flexibility and chest opening (Eka Pada Rajakapotasana)
Power and Balance: Pincha Mayurasana (Forearm Balance)
The Advanced Series is designed to push you into new territories of physical and physiological resilience. Click here for the full Advanced Series guide: Ashtanga Yoga Second And Third Series.
Significance of Vinyasa in Ashtanga Yoga
Vinyasa: Literally defined as linking breath to movement, vinyasa is the practice of transitioning between poses in coordination with one inhale or exhales. Linking each movement in the series wiht an inhale or exhale, resulting in a sequence of unbroken postures. What can be understood here is that vinyasa generates internal heat which in turn speeds up the release of toxins from the body by sweating. In addition, the pattern rhythm of vinyasa promotes a meditative state that improves. mental clarity and self-awareness Maintaining vinyasa through to the completion of the practice will be demanding, but it is an absolute requirement in order to experience all that Ashtanga Yoga has to offer. One can explore Vinyasa in Ashtanga to decipher the importance of vinyasa as well.
Key Asanas and Their Benefits
Essential Open Source Poses Explained
Surya Namaskara or Sun Salutations
Surya Namaskara is a basic sequence in Ashtanga Yoga and consists of 12 posture performed with their connections. The well rounded practice encompasses two forms: Surya Namaskara A and B, where each asana is synchronised with the breath creating a flow similar to that of Vinyasa class.
How to Perform:
Surya Namaskara A:
Start in Samasthiti stand pose.
Take a deep breath and stretch your arms up over head (Urdhva Hastasana).
Breath out nice and slow folding down (Uttanasana)
Inhale then lift halfway (Ardha Uttanasana).
Inhale {\textendash} High PlankExhale -Chaturanga Dandasana (Low Plank)’])->
Exhale, up doggie. (upward-facing dog — Urdhva Mukha Svanasana)
Inhale, downward facing dog (Adho Mukha Svanasana).
3 Inhale, Step or Jump Forward and Half Lift (Ardha Uttanasana)
Exhale, and collapse forward (Uttanasana).
Inhale Urdha Hastasana (rise up, arms overhead)
Exhale, return to Samasthiti.
Step 2) Surya Namaskara B : A mixture of the same asanas but with several other poses included, such as Utkatasana (Chair Pose), and Virabhadrasana I(Warrior I).
Physical Benefits:
May improve your Cardiovascular fitness.
Improves flexibility and strength
Heats the body up for more intense stretches
Mental Benefits:
Enhances mental clarity and focus
Reduces stress and anxiety.
Focuses on combining movement with breath to create mindfulness.
Padmasana (Lotus Pose)
Also a traditional cross-legged history pose, however typically for meditations and pranayamas. This means, the legs are stacked with one foot on top of each knee.
How to Perform:
Explanation: Sit on the floor with legs wide spread.
Cross the right knee over to place the right foot on your left thigh.
Fold left knee, place the foot on right thigh
Mudra (gesture) of your choice with hands placed on the knees
Hold your spine tall and shoulders down
Physical Benefits:
Improves hip opening, stretch on knees and ankles.
Tone the Spine and Back Muscles
Improves posture and alignment
Mental Benefits:
Relax the mind, reduces stress.
Deepens your inner peace and stability.
Strengthens Focused Meditation
Paschimottanasana – Seated Forward Bend
Paschimottanasana is a seated forward bend that stretches the entire posterior line of body, from heels to head. It is recognized for its soothing and curative properties.
How to Perform:
Seated, extend your legs and bring together your feet.
Inhale, stretch the spine and arms up.
Exhale, fold forward from the hips and make your way to touching either toes or shins.
Lengthen through your spine and be sure to avoid rounding.
Physical Benefits:
Lengthens the spine, opening through shoulders and hamstrings.
Good for digestion, and it activates internal acupoints.
Alleviating anxiety and fatigue
Mental Benefits:
Has a soothing effect on your mind and sterss levels
Encourages Self Reflection & Rest
Promotes patience and perseverance.
Marichyasana (Marichi’s Pose)
Marichyasana B (this is a series of seated twists named after the sage Marichi) These poses involve a bent knee and straight leg while twisting the torso.
How to Perform:
Sit with legs extended.
Bend the right knee and step it on to the floor, next onto your hip.
Inhale, lengthen the spine.
Exhale, twist right with the left arm around your knee and the right hand to its back.
Keep a long spine and deepen the twist on your every exhale.
Physical Benefits:
Benefits: This yoga pose helps to elongate spine and stretches the shoulders, hips.
Internal organs are massaged, digestion is improved.
Increases spine mobility and flexibility
Mental Benefits:
Increases focus and mental clarity.
Enhances Detoxification and Rejuvenation
Promotes Balance and Equilibrium
Physical and Mental Benefits of Those 10 Yoga Asanas
The primary asanas in Ashtanga Yoga has a bevy of physiological and psychological effects that aid general well-being, strength + health.
Physical Benefits:
Flexibility and Strength: Consistent practice of asanas like Paschimottanasana, Marichyasana help one gain flexibility especially in your spine (along with neck) hips and hamstrings. Padmasana and Surya Namaskara asanas strengthen the back, shoulders, core.
Posture and Alignment – postural benefits of Padmasana pose help with improving posture, alignment of the spinal changes decrease back pain symptoms therefore improve body mechanics.
Internal Health: several poses stimulate the internal organs that successively helps within the improvement of digestion, detoxification and circulation – all serving to to boost vitality and energyOTTOMANS & STOOLS PUFFS AND BEAN BAG PET BEDDIGGING THE DEEPS UNDERMINE TRENDY HOME FURNITURE PRODUCTIONMETA CONTENT RELAXING IN RANGRACKSSHELTER WITH ONE OF THESE CABIN RETREATSTHE SEASONS HOTTEST HUES WILL WARM YOU UP VERY LONG AFTER MIDNIGHT.
Mental Benefits:
Stress Reducing: the meditative aspect of Ashtanga Yoga through Padmasana and Paschimottanasan relaxes in your mind to reduce stress as well.
Not only Surya Namaskara but virtually all asanas that synchronize breath with movement in some form, whether dynamic or static poseing promote linebyline – mindfulness and indirectly concentration which can translate into your everyday.
IDF: Twisting poses including Marichyasana work on emotional detox – releasing that stored tension and helping to induce a feeling of inner peace as well as balance.
Pranayama and Breath Control
The importance of the Breath in Ashtanga Yoga
And it is also the breath that forms the base in ashtanga yoga. This technique synchronizes breath with the postures and is a continuous sequence of movements, often referred to as vinyasa. So they maintain a steady rhythm as the breath flows systematically, which increases conductance of energy (prana) through their bodies and brings them into meditation. Sure breath control will help in balancing the physical but more so it helps with mental clarity and focus. In Ashtanga Yoga, you use controlled breathing patterns – Ujjayi breath (victorious breath) to help create heat in the body and cleanse it from within – this leads to detoxify your system so that it becomes fertile for deeper stretches/poses. Get more profound information here at Yoga Journal’s post about our breath and the practice of yoga.
Ashtanga Pranayama Techniques
Ujjayi Pranayama VillagePose@stop post: false
Top (Ujjayi): This is the most popular breath in Ashtanga Yoga. It consists of a slight tightening at the back of the throat and results in producing sound that can be likened to gentle whispering on inhale-out exhaling.
Benefits : this breath regulates and gives a rhythmic pattern to the practice of asana, improves oxygenation in body. It boosts attention and concentration.
Benefits of Nadi Shodhana (Alternate Nostril Breathing)
Method: In this method, the breath is switched between two nostrils – typically using fingers to cover one-nostril at a time.
PROS: Nadi Shodhana calms the nervous system, quietens the mind and purifies energy channels (nadis), helping you to prepare your body & mind for more profound meditation.
Kapalabhati
What it is: Kapalabhati consists of short, strong exhales followed by passive inhales. The emphasis is on blowing the air out of your lungs. 1
Benefits: It clears the respiratory system, Refreshes the mind and improves clarity of thought. It also helps to perk up and stimulate the body.
Bhastrika (Bellows Breath)
BhastrikaClick to Download Description: Bhastrikais a series of vigorous forcible breaths, resembling the bellows action that stokes up the fire.
Pro: Bhastrika is expanding lung capability and also invigorating the body has been freed from all pent up stress whilst pressure.
Benefits of Breath Control
There are many benefits to be received from breath control, or pranayama, for both body and mind:
Physical Benefits:
Increased Lung function It expands the lung capacity and thereby increases the efficiency of ventilation, overall breathing health.
Pranayama techniques improve circulation, releasing of carbon dioxide and making sure that oxygen along with other nutrients can get to the tissues appropriately.
Detoxing: The deep, rhythmic breathing in pranayama help to rid the body of toxins, encouraging an overall sense of health and vigour.
Mental Benefits:
Relief from Stress: Exhalation has a relaxing effect on the whole body, calms down nervous system and releases stress hormones.
Clarity of the Mind: Practicing Pranayama helps bring about concentration and focus- this makes the mind clearer, alert. This is especially helpful in reaching the spiritual components of yoga practice.
Emotional Stability: Breath control stabilizes emotions and brings peace of mind. It helps in anxiety management and keeps a person optimistic.
Drishti and Bandhas
Drishti (Gaze Points) And Its Compulsion
Drishti: Astanga yoga eye points Every asana is related to a specific type fo drishti, which allows the practitioner focus his/her mind. Here are the nine classical drishti points:
Nāsāgrai: Tip of the nose
Bhrumadhya: Situated between the eyebrows
Ūrdhva: Up to the sky
Nābhīchakra: Navel
Hastagrai: Hand
Pārśva: To the right side
Pārśva: To the left side
Pādayoragrai: Toes
Aṅguṣṭhamadhyai: Thumb
Significance:
Focus: When your eyes are gazed at one point, it helps to focus between distractions during practice. This introduces Single Pointedness of Mind and adds a meditative quality to the practice.
Focus and Steadiness: Keeping a straight gaze helps with physical balance (something beneficial in all postures but especially so while standing on one foot), as well.
Energy Flow: It controls the flow of energy in your body which eventually helps you find more internal awareness and alignment.
What Are Bandhas (Body Locks) and How to Use Them
Bandhas are body locks that restrict energy circulation within the physical form. The essential three lock of Ashtanga Yoga are:
Mūla Bandha (Root Lock):
Position: At the root of your spine, an inch above your perineum or pelvic floor (the last pipeline at urination and defecation).
Action: The function of the pelvic floor muscles (like stopping your urine flow)
Benefits: Mūla Bandha stabilizes the hips, supports the lower back and lifts energy up through your system.
Uḍḍīyana Bandha (The Upward Abdominal Lock)
Place: The lower abdomen, located just beneath the navel.
How To: Exhale completely and engage by simply drawing the lower abdomen inwards & upwards.
Advantages: Uḍḍīyana Bandha strengthens the muscles of digestion, helps maintain an erection and prevents energy from descending.
Jalandhar Bandha: (throat seal)
Position: By the throat where you pull your chin into your chest
Application : Engage by dropping the chin to throat and slightly lifting your chest.
Benefits: Jālandhara Bandha helps to control blood flow and energy into the heart and brain, creating a state of peace.
Importance of Drishti and Bandhas
Integration and Enhancement:
Alignment Precision: When drishti and yogic bandhas are used together it results in greater physical alignment precision for asanas. Drishti focuses our eyes, while bandhas engage the inside so that each posture is done with power and control.
Internal Energy: Bandhas mediate internal energyflow while focusing the gaze to one pointDrishiti directs your focus externally. Working together, they offer a harmonious balance that encourages prana (life force) to move in all directions.
Concentration: Drishti and bandhas help in developing concentration from inside, that is focusing your mind completely within by linking the body with brain. This connection is what enables practitioners to progress through the practice and complete it with a frame of mind that in itself can be called mindfulness.
Core Strength & Stability: Bandhas create the sense of foundational core strength and stability, an essential part for balancing in more advanced postures. Putting the weight of your gaze on one place in this way helps maintain some stability.