Ashtanga yoga is a traditional form of yoga that emphasizes movement synchronized with breath, known as vinyasa. It is derived from the ancient Indian texts known as the Yoga Korunta and is often characterized by its use of a specific sequence of postures, with the goal of building strength, flexibility, and focus. The practice is often physically demanding and is not recommended for beginners.
Ashtanga yoga is a physically demanding style of yoga that emphasizes the vinyasa, or the linking of movement with breath. The practice involves a specific sequence of postures, known as the primary series, which are designed to build strength, flexibility, and focus. The postures are performed in a specific order and are accompanied by the use of ujjayi breath, which is a technique of breathing that involves partially closing the glottis (the opening between the vocal cords) to create a sound similar to ocean waves. The practice is typically led by a teacher, who will use the sound of their own breath as a guide for the students.
Ashtanga yoga is a traditional form of yoga that is believed to have originated in ancient India and was passed down through a lineage of teachers. The modern practice of Ashtanga yoga was popularized by Sri K. Pattabhi Jois, who taught the method for many years in Mysore, India.
The practice is usually divided into six series, each of them are more difficult than the previous one. The first series, known as the primary series, focuses on building strength and stability in the body. The second series, known as the intermediate series, focuses on opening the hips and developing balance. The other four series are called advanced A, B, C, and D, they are not commonly taught in most studios and are only available to students who have been practicing for many years and have a deep understanding of the practice.
Ashtanga yoga is not recommended for beginners, due to its physically demanding nature and the risk of injury if the postures are not performed properly. It is recommended that students new to the practice start with a gentler form of yoga and work their way up to Ashtanga as they gain strength and flexibility.
The Ashtanga yoga primary series, also known as Yoga Chikitsa, consists of the following postures:
- Surya Namaskara A and B (Sun Salutations)
- Pausing in Tadasana (Mountain Pose)
- Urdhva Mukha Svanasana (Upward-Facing Dog Pose)
- Adho Mukha Svanasana (Downward-Facing Dog Pose)
- Uttanasana (Standing Forward Bend)
- Pada Hastasana (Hand-to-Foot Pose)
- Uttanasana (Standing Forward Bend)
- Ardha Baddha Padmottanasana (Half-Bound Lotus Standing Forward Bend)
- Triang Mukhaika Pada Paschimottanasana (Three Limbs to the Face Pose)
- Janu Sirsasana (Head-to-Knee Pose)
- Marichyasana A, B, C and D (Sage Marichi’s Pose)
- Navasana (Boat Pose)
- Bhujapidasana (Shoulder-Pressing Pose)
- Kurmasana (Tortoise Pose)
- Supta Kurmasana (Reclining Tortoise Pose)
- Garbha Pindasana (Embryo in the Womb Pose)
- Kukkutasana (Rooster Pose)
- Baddha Konasana (Bound Angle Pose)
- Upavistha Konasana (Wide-Angle Seated Forward Bend)
- Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)
- Ubhaya Padangusthasana (Both Big Toe Pose)
- Supta Ubhaypadangusthasana (Reclining Both Big Toe Pose)
- Urdhva Prasarita Padasana (Upward-Stretch of the Legs Pose)
- Setu Bandhasana (Bridge Pose)
- Urdhva Dhanurasana (Upward Bow or Wheel Pose)
- Salamba Sarvangasana (Shoulderstand)
- Halasana (Plow Pose)
- Karnapidasana (Ear Pressure Pose)
- Urdhva Padmasana (Upward Lotus Pose)
- Pindasana (Embryo Pose)
- Matsyasana (Fish Pose)
- Uttana Padasana (Extended Foot Pose)
- Sirsasana (Headstand)
- Sarvangasana (Shoulderstand)
- Halasana (Plow Pose)
- Karnapidasana (Ear Pressure Pose)
- Urdhva Padmasana (Upward Lotus Pose)
- Pindasana (Embryo Pose)
- Matsyasana (Fish Pose)
- Uttana Padasana (Extended Foot Pose)
- Sirsasana (Headstand)
- Urdhva Dandasana (Upward Staff Pose)
- Paschimottanasana (West Stretch Pose)
- Purvattanasana (Inverted Plank Pose)
- Ardha Baddha Padma Paschimottanasana (Half-Bound Lotus West Stretch Pose)
- Triang Mukhaika Agama Paschimottanasana (Three Limbs to the Face Pose)
Ashtanga yoga is a physically demanding style of yoga that offers many benefits to practitioners, including:
- Improved Strength and Flexibility: Ashtanga yoga is known for its focus on vinyasa, or the linking of movement with breath, which can help to build strength and flexibility in the body.
- Increased Stamina: Ashtanga yoga’s continuous flow of postures can help to increase cardiovascular endurance and overall stamina.
- Improved Focus and Concentration: The synchronized movement and breath of Ashtanga yoga can help to improve focus and concentration, making it a great practice for those looking to improve their mental clarity.
- Reduced Stress and Anxiety: The combination of physical exertion and deep breathing in Ashtanga yoga can help to reduce stress and anxiety by releasing tension in the body and calming the mind.
- Better Posture and Balance: Ashtanga yoga places emphasis on alignment and proper form, which can help to improve posture and balance.
- Increased Self-awareness: Ashtanga yoga encourages self-awareness by focusing on the breath and the movement of the body, which can lead to a deeper understanding of oneself.
- Inner peace and relaxation: Ashtanga yoga is a powerful tool for inner peace and relaxation, that can help you to release mental and emotional blockages.
It is important to note that Ashtanga yoga is physically demanding and may not be suitable for beginners or those with certain medical conditions. Always consult with your doctor before starting any new exercise regimen.