All about Ashtanga Vinyasa Yoga

Ashtanga Vinyasa is a dynamic style of yoga, where a progressive series of asanas and bandhas are practiced while synchronizing with breath and point of focus, which results in complete detoxification of the body.

Sri Pattabhi Jois is credited with the development of the Ashtanga Vinyasa structure and practice in its current form. It is believed that the method has been passed on from the ancient Saint Vamana in his text called ‘Yoga Korunta’. In the 1920s Sri T Krishnamacharya transcribed the Yoga Korunta and passed on his teachings to the late Pattabhi Jois. Sri Pattabhi Jois’ school in Mysore under the aegis of his grandson Sharat Jois continues to teach this method.

Ashtanga means ‘8 limbs’, which signifies the 8 limbs of yoga as per Patanjali’s Yoga Sutras. Vinyasa is understood in this context as linking breath and movement. Nyasa means ‘to place’ and vi denotes ‘in a special way’.

The eight limbs of yoga are Yama (moral code), Niyama (spiritual self purification), Asana (postures), Pranayama (breath control), Pratyahara (sensory transcendence), Dharana (concentration), Dhyana (meditation), Samadhi (union or state of ecstasy). The style of yoga advocates that the teacher and practitioner practice all these eight limbs of yoga on and off the mat.

The purpose of Vinyasa is internal cleansing. Vinyasa combines asana practice with breath and drishti (point of looking), in conjunction with each other to attain three levels of purification: body, nervous system and mind.

A student of Ashtanga Vinyasa starts with Suryanamaskar A with 9 movements, Suryanamaskar B with 17 movements. Suryanamaskar A is the preparatory sequence where more asanas are added to form Suryanamaskar B. In Ashtanga style one cycle incorporates both the right and left sides, as against the 12 step suryanamaskar of the Shivananda School where the 12 asanas are repeated on each side. Ashtanga incorporates an overall structure similar to Shivananda style for movement of the spine and energizing the solar plexus, while changing some asanas like : Veerabhadra 1 (Warrior1), instead of Aswha Sanchalana (equestrian), chaturanga dandasana (low plank) instead of ashtanga namaskar (knee-chest-chin down), Urdhwa mukha shwana (upward facing dog) instead of bhujangasana (cobra), and additionally incorporating Uthanasana B (Half forward bend) and Utkatasana (chair pose) in the Suryanamaskar B.

Following this the student needs to master the Primary Series or Yoga chikitsa series. This comprises of groups of standing, sitting and finishing asanas, and together they rid the body of illnesses. This is followed by Secondary Series of asanas called the nadi shodhana or the nerve purifiers. The final set is the difficult Advanced Series that play with gravity, for sthira bhaga or centering of strength in order to reach sublime serenity.

Ashtanga Vinyasa provides a structure for practice, and in a typical class one does not deviate from this structure. They start with the suryanamaskars and end with padmasana and rest. The asanas gradually fill the space between these two. The teacher provides proper guidance at an individual level, and ensures that the asana alignment and breath are correct before moving to the next one. Students practice by themselves in the prescribed structure while the teachers observe. The guided classes led by teachers are also interspersed routinely.

According to the gurus, anyone can practice Ashtanga Vinyasa Yoga irrespective of age, gender or sickness as long as it is taught at a pace suitable to the individual by a knowledgeable teacher. At its core it is fundamentally a breathing practice, alongside asanas. It is a progressive practice and asanas are offered as the student becomes ready. Saving any serious illness or injury, the student works though the sequence one after another. With awareness of the counter indications for every asana one can master limitations and physical blocks, thereby unraveling the Self.

The movement of the body along with breath, heats up the blood and helps it circulate freely, taking away pain. The sweat produced as a result removes toxins from the body, thereby building health and strength. Breathing is held steady during rechaka (inhalation) and puraka (exhalation) alongside the asana, in order to purify the nervous system. Drishti or point of focus, stabilizes the functioning of the mind. The air and fire element are considered two important factors for cleansing the body. The fire element is at the abdominal region and considered the standing place of our life force. The breathing is then the air element that stokes the fire evenly to control the internal fire to aid in purification and stabilize the autonomous nervous system.

The mula and the uddiyana bandhas form an integral part of the breathing process. They are the anal lock and the lower abdominal lock that help seal energy and give health and strength to the body. For complete benefit of the asanas and building an automatic mind control, these bandhas need to be practiced.

Ashtanga Vinyasa hence provides a strong foundation for higher practices of pratyahara, dharana, dhyana, samadhi as prescribed in the yoga sutras.

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Ashtanga Vinyasa Yoga Beginner

Ashtanga yoga is amongst the most dynamic or energetic forms of yoga. Many yogis usually describe it as a yoga style that is physically demanding. One notable thing about ashtanga yoga is that yogis get to perform a particular number of yoga poses, which are in a particular order. During these poses, yogis are required to synchronize their breathing with movements, in a flow known as Vinyasa. This is a traditional hatha yoga style promoted by Pattabhi Jois from Mysore, India. Ashtanga vinyasa yoga originates from an ancient text, known as Yoga Korunta. Vamana Rishi wrote this text, and then Rama Mohan imparted the text to Sri Krishnamacharya in early 1900. Krishnamacharya later imparted the text to Pattabhi Jois in early 1927.

Ashtanga Yoga System

There are six asana sequences in Ashtanga Yoga. The most practiced and famous one, Primary series, that is known as Yoga Chikitsa that translate (yoga therapy) is supposed to detoxify and realign the body. The second series that goes by as Nadi Shodana (nerve cleansing), acts to further purify the nervous system and spinal energies. Then there is the advanced A,B,C and D Series, Witch are known as Sthira Bhaga (divine grace)

Ashtanga Yoga and Ashtanga Vinyasa

Ashtanga is a Sanskrit word, meaning eight parts. The word “Ashtanga” is very important in yoga philosophy, and it refers to the ultimate road in Patanjali’s yoga sutras. Originally, Ashtanga yoga means a doctrine that lasts for a short time, and the yoga style is known as Ashtanga Vinyasa. However, many people refer to this yoga style as Ashtanga Yoga in the western world.

Ashtanga Yoga Primary Series

Surya Namarskar A – Suraya Namarskar B

Standing Postures

Seated Postures

Finishing Sequence

The Final Three

When to do Ashtanga Vinyasa

Ashtanga Vinyasa yoga is suitable for anyone who wants to be more powerful or tougher, increase their mobility or add more energy to their body. Besides, this form of yoga is good for people who are stressed or those who need time to relax.

Do I Need Props During Ashtanga practice?

The in the traditional Ashtanga yoga, no props are required, other than a blanket and sticky yoga mats. However, modern ashtanga yoga teachers allow their yoga students to use props like blankets, a wall, blocks, and even weights during their yoga classes. These props assist the yoga students to practice the postures easily and even perform the postures safely. Also, the props allow for better alignment. But, advanced yogis don’t require any props since they are experienced in Ashtanga yoga practice.

Because ashtanga yoga is a very demanding type of yoga, always be careful with your body during your yoga practice session.

Practicing yoga is not a performance, therefore, exercise patience with your mind and body

Every yoga posture is meant to prepare you for the next yoga posture in the sequence, boost your strength, and the balance you need to proceed to the following yoga series.

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ASHTANGA VINYASA YOGA- A BRIEF HISTORY

Ashtanga vinyasa yoga is a traditional system of practice with its roots being passed down through a lineage of teachers (Parampara).

Parampara

The Traditional Style of Spreading Right Knowledge

“Acknowledging the student/teacher lineage”

The Sanskrit word, Parampara, describes how to pass on the right knowledge from a teacher to a dedicated student. This system follows a strict code of honoring the line of teachers that have come before. In this tradition, knowledge must be shared with the student by building up slowly towards a personal practice. According to this system, the foundation and survival of a lineage depend on the connection and devotion between the student and teacher. One can see the teacher and student as links in an ever-growing chain. The student needs to practice with the total surrender of the mind, body, and ultimately one‘s ego. The only way that this valuable knowledge of Yoga can be acquired is through persistence, patience, sincere dedication, and trust in the teacher. Only after several years of study and practice under the guidance and support of the teacher, can the student progress on the path of sharing Parampara (right knowledge) with future students. The teacher‘s goal must be to share what they have learned exactly as their teacher shared the knowledge. The teacher has the responsibility to guide and support the student when they are stumbling on the path of yoga. This tradition of passing on knowledge through a clear lineage is practiced in various streams of spiritual teachings in India.

Shri Pattabi Jois, the founder of the Ashtanga Yoga Institute, compares this Parampara tradition to stepping into an ever-flowing river that has chiseled a path toward the Ocean of Consciousness. Shri Pattabi Jois also warns of the dangers of the student immersing in any random river, and that some rivers dry up before they reach the destination. One must be sure that the tradition one follows, is rooted in the basic ethical principles that all sincere spiritual paths practice: There is no guarantee that the student will attain enlightenment in this lifetime, but through taking the courageous step to surrender to the knowledge and the teacher, the student will start progressing on their noble path.

Roots in the ancient Yogic Text, Yoga Korunta

The traditional teaching method is based on the ancient and practical text ―Yoga Korunta recorded by the Sage, Vamana. The text teaches that Yoga asana must be done with Vinyasa (the connection of movement and breath). “Vina vinyasa yogena asana dihna karayet.” Oh yogi, do not do asana without vinyasa. The Yoga Korunta also mentions using a three-fold approach to yoga-asana called Tristana. Tristana consists of Ujjayi Pranayama (breathing technique), Bandhas (energy locks or seals), Drishti (looking focus). Through this method, practitioners develop control of the senses and a deep awareness of themselves and their inner sensations, emotions, and workings of the mind. The Yoga Korunta was transcribed in the early 1920s by the Guru, T. Krishnamacharya, and his student Shri Pattabhi Jois (who went on to design the Ashtanga Vinyasa series‘ that we know today).

The structure of the Series

The asana practice of the Primary series is made up of five parts:

The warm-up: Opening Chant and the Sun Salutation A and Sun Salutation B

Standing postures: Forward folds, spinal twists, standing balances

The series: Seated forward folds, seated twists. Followed by arm balances, seated hip openers, and core balances to prepare the body for back-bends for the Intermediate series.

Closing sequence: Back bending, inverted postures, deep breathing.

Relaxation: corpse pose. closing chant

The Primary Series – Yoga Chikitsa (Yoga Therapy)

The Vinyasa has a heating and purifying effect on the body. The body‘s movement increases the heat and blood circulation that flushes through the muscles, the nervous system, as well as the glands of the lymph system and endocrine system. Toxins are then released from the body through sweat glands and the kidneys. This gradual process of body purification needs to be done with patience and awareness. There is no rush to move through a multitude of asanas. It is better to allow the body to adapt and open up to the practice. If one rushes through the postures, the therapeutic nature is lost and the practitioner might become sick instead. It is important that the teacher checks to ensure that the position of the body and the movement of breath are correct in each asana before moving the student forward so that one may reap the proper benefit of Ashtanga Vinyasa Yoga.

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Vision of an ideal Ashtanga Vinyasa Yoga learning and resources to reach it

Fortunately, we do not live in a perfect world that would be a major obstacle to all progress and learning. Samsara and Nirvana would be one and the same river idling on the banks of an eternity whose tamasic lament would implore the terrible Kali to do her work of destruction so that the world may be reborn in the creative chaos of Prakriti.

Blessed are we then to live in what strongly resembles Kali Yuga with the countless opportunities to test our beautiful practice of Yoga.

Before formulating what for me would be an ideal learning of Ashtanga Vinyasa Yoga, I would like to sincerely thank all the dedicated teachers who transmit their art day after day to the best of their abilities and the expectations of their students.

Namaste.

So far my experience of learning from this noble school of Yoga has resembled the reconstruction of a mandala with multiple pieces scattered around in the form of led classes, Mysore sessions, workshops, lectures, documentaries, numerous readings and researches, hours of online video, thousands of kilometers traveled and above all assiduous practices integrated into everyday life.

The diversity of approaches and teachers is certainly beneficial up to a point, but for a beginner, the lack of consistency and above all of a global vision is quite disconcerting.

Perhaps this is part of a modern rite of initiation, certainly less demanding than when some aspiring yogis came to cut off one hand in order to show their determination to enter into the service of a master.

Even before I unrolled my mat and started Surya Namaskar A, I would have liked to learn where Ashtanga Vinyasa Yoga came from, by whom it was created and for what purpose. What are the lineages and their differences, what is the connection with the Yoga Sutras of Patanjali and the Ashtanga denomination he uses while in his system Patanjali only summarily mentions Asana.

I would have liked to know the more general context in which Yoga and its philosophy fit in the history of Hinduism.

I would have liked to have been introduced to the Bhagavad Gita and the distinction between Hatha, Karma, Bhakti, Jnana and Raja Yoga.

With this knowledge I could have grasped all the richness and the scope of this philosophical system integrating body, mind and consciousness.

Ashtanga Vinyasa Yoga is a demanding physical practice and before participating in a class I would have dreamed of having an Ayurvedic consultation to determine if this discipline was really suitable for my condition and my age. I could have discovered the basic principles of Ayurveda and the importance of diet (Mitahara) as well as the techniques of Kriya purification (Shatkarma).

By integrating Asanas, Mitahara and Kriya, I would have understood the power and the complementarity of these techniques.

Ashtanga Vinyasa Yoga is an exercise in breathing and concentration that takes on its full meaning when it is part of the eight limbs (Ashtanga) of Patanjali: Yamas, Niyamas, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi. You still have to know what the eight limbs mean, while most courses only present Asana.

If we talk about the Ashtanga of Patanjali and the philosophy of Yoga in general the goal is to achieve Samadhi or communion with the Absolute which, according to my personal experience, is very little conveyed in comparison to the physical dimension and mental clarity.

So I would have loved to have had training on ALL the limbs and understand the subtleties of their complementarity and especially the effectiveness of integrating them gradually, but in a combined manner. Indeed, if the eight limbs were to be mastered sequentially, there would probably not be more than a handful of Asana practitioners on Earth, as the perfect mastery of the first two limbs (Yamas and Niyamas) in thought, in speech, and in action is beyond the reach of ordinary people.

While practicing the Asanas, I would have liked to know the origin and the meaning of the name of the positions and thus discover Sanskrit and the importance of language in the acquisition of knowledge and the representation of reality. I would have gained insight into the extraordinary richness of this language which shaped the thoughts of the Indo-European civilization of which we are the heirs today.

Learning the Asanas would also have been an opportunity to learn about modern anatomy as well as the subtle energies of Prana, Chakras, Nadis, and Koshas. This introduction to the energetic and vibratory realm would have been included in the presentation of Hindu cosmology allowing to understand the global coherence of the metaphysical system of Yoga and to practice Mantras, Bijas and Mudras by meditating on their deep meaning.

With this knowledge integrated into my practice, I would have fully experienced Ashtanga Vinyasa Yoga as a deep meditation in motion.

I would have liked my teacher to tell me that Yoga is an art of living, a way of being, a process of deep transformation, a journey towards the divine. He would have warned me about the Kleshas and the obstacles to the practice. He would have been a guru in the original sense of the word, namely a guide able to dispel the darkness, to lift the veil of ignorance (Avidya). A true master accomplished in all the forms of his art, a living example of his teaching knowing each of his students and leading them according to their own personalities and capacities. A scholar versed in Eastern and Western philosophies, a living bridge between cultures and civilizations. A being aligned in mind, body and consciousness with the divine expression of his Svadharma.

Would I have been a worthy student of such a master?

The Ashtanga Vinyasa Yoga teachers surely also have their ideal vision of teaching and of their students …

In an attempt to reach this vision of ideal learning, here is a selection of resources available online and produced by men and women fully living their yoga. Of course, nothing replaces the presence and support of a qualified teacher.

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WHAT IS THE DIFFERENCE BETWEEN VINYASA FLOW AND ASHTANGA VINYASA YOGA

WHAT’S THE MEANING OF “ASHTANGA”?

The word Ashtanga itself means “the eight limbs (branches)” of yoga which according to the ancient knowledge. There are: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi. Pattabhi Jois and T. Krishnamacharya established Ashtanga Vinyasa Yoga in Mysore (South India) in the 20th century. These branches are meant to expand the whole discipline into other fields to:

learn different techniques to control your breathing and vital energy.

improve your concentration and knowledge

have a better control of your senses

learn different methods of inner and outer purification and of course to balance the mind within the physical body: yoga asana.

Ashtanga Vinyasa yoga is a dynamic, flowing style that connects the movement of the body with a specific technique of breath called “ujjai ”. The importance of this yoga asana practice relies on the daily practice of a sequence series of postures. According to the progress of the yoga practitioner, there are six series of Ashtanga yoga sequences where the level of the asanas as well as the level of concentration in the mind increase.

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Mysore style of Ashtanga Vinyasa yoga classes means that the students have to memorize each asana sequence, develop it individually, but setting the energy together and get adjustments from the teacher supporting the class. They should master each posture in the sequence they are working before they move on to the next.

Ashtanga yoga is considered a vigorous, orderly practice. And, as such, is more suited to students who want a dynamic and rigorous yoga practice.

WHAT IS VINYASA YOGA FLOW?

The term Vinyasa refers to connects the breathing system with every movement in the series.

Vinyasa is also the term used to describe a specific sequence of poses commonly used throughout a vinyasa class. For example, Chaturanga to Upward-Facing Dog to Downward-Facing Dog.

In a Vinyasa practice, the student is led by the teacher who will create a different class every time to develop the certain number of asanas. And he go with dynamic flow and increase the level of the postures with the support of some elements such as props, music, some variations according to the student, etcetera.

SOME DIFFERENCE BETWEEN VINYASA FLOW AND ASHTANGA VINYASA YOGA STYLES ARE:

The sequencing: Ashtanga Vinyasa yoga consists of a series of postures: primary, secondary, and advanced. On the other side, Vinyasa Flow class sequences vary, the practitioner might change a sequence each time.

Each Ashtanga Vinyasa series includes a category of asanas: the primary series centers on forwarding bend, the second series focuses on backbends, and the advanced series emphasizes arm-support and arm-balancing poses. Vinyasa Flow yoga sequences, on the other hand, often feature a peak pose, chosen by the yoga teacher according to the level of the student class.

The main development of the Ashtanga vinyasa practice is up to the student with the Mysore style class mentioned above. While in the Vinyasa Flow class, the teacher always leads the class through the asanas.

Practitioners of Ashtanga Vinyasa Yoga do not use props, posture modifications, or music. In Vinyasa Flow classes, some teachers make props available to adapt and adjust to some asanas if it is needed.

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