Ashtanga Yoga is a dynamic and physically demanding style of yoga that was popularized by Sri K. Pattabhi Jois. It is often referred to as "Ashtanga Vinyasa Yoga." The term "Ashtanga" translates to "eight limbs" in Sanskrit, referring to the eightfold path of yoga as outlined by the sage Patanjali in the Yoga Sutras.
Ashtanga Yoga follows a specific sequence of postures (asanas) that are practiced in a flowing and sequential manner, combined with synchronized breathwork (ujjayi pranayama). This style of yoga is characterized by its dynamic and vigorous nature, where the movements are linked together with a specific breath count and rhythm.
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The traditional Ashtanga Yoga system consists of six series of asanas, starting with the Primary Series (Yoga Chikitsa) and progressing to more advanced sequences. Each series builds upon the previous one, with increasing difficulty and complexity. The sequences are designed to purify the body, cultivate strength, flexibility, and balance, and promote a state of focused meditation.
Ashtanga Yoga include:
1. Vinyasa: Ashtanga Yoga emphasizes the connection between movement and breath. Each movement is linked with a specific breath, creating a continuous flow of asanas.
2. Tristhana: This refers to the three main focal points of the practice: posture (asana), breath (pranayama), and gazing point (dristi). The synchronized practice of these three elements helps to deepen concentration and create a meditative state.
3. Mysore-style practice: In Ashtanga Yoga, students often practice in a self-paced and individualized manner, known as Mysore-style. In a Mysore class, students memorize the sequence and practice at their own pace, while the teacher provides hands-on adjustments and guidance.
4. Bandhas: Ashtanga Yoga incorporates the use of energetic locks, known as bandhas, to facilitate the flow of energy in the body. The primary bandhas used in the practice are Mula Bandha (root lock) and Uddiyana Bandha (abdominal lock).
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5. Heat generation: Ashtanga Yoga generates internal heat in the body through the combination of breath, movement, and specific sequences. This heat helps to purify the body, release toxins, and increase flexibility.
Ashtanga Yoga is known for its physically challenging nature, but it can be modified to suit different levels of practitioners. It requires dedication, discipline, and regular practice to progress through the series. Ashtanga Yoga is often recommended for individuals seeking a dynamic and structured practice that focuses on strength, flexibility, and meditation in motion.
