Further info about Ashtanga Yoga

Yoga is a state of Union or coming together. It derives its meaning from the Sanskrit work Yuj- which means to yoke, unite or bind.

Ashtanga vinyasa yoga is a moving meditation resulting in calmness and clarity. It maximizes body tone, detoxifies and increases all-round health, flexibility, strength and balance. The term ‘ashtanga’ translates as eight limbs, ‘vinyasa’ means breath movement synchronization and ‘yoga chikitsa’ means yoga therapy.

The four elements of yoga are:

1. Asana – posture
   First series is comprised of about 60 postures, which begin with sun salutations, then continues through standing postures, sitting postures and then a closing sequence (followed in this order).

   The practitioner experiences asanas in a dynamic flowing sequence. Vinyasas thread all the asanas together, which give the whole practice its flow, grace and momentum. «Vinyasa» is defined as the connection / link between breath and movement in a flowing sequence.

   By moving through the vinyasas the body is realigned in preparation for the next posture and the body’s heat is increased.

2. Pranayama – breathing techniques
   

   The breathing technique performed with vinyasa is called ujjayi [victorious breath] (Scott 20), which consists of puraka [inhalation] and rechaka [exhalation].

   «Both the inhale and exhale should be steady and even; the length of the inhale should be the same length as the exhale» (Ashtanga Yoga). Over time, the length and intensity of the inhalation and exhalation should increase, such that the increased stretching of the breath initiates the increased stretching of the body. Long, even breathing also increases the internal fire and strengthens and purifies the nervous system.

   • Prana is described as the vital life force or life energy within our bodies. The practice of pranayama techniques increases our life force. The body is composed of five pranic energies: Vyana (outward moving air) which involves the whole body and its functions.
   • Udana (Upward moving air), regulates the functions between the throat and the top of the head.
   • Prana, (Forward moving air) functions between the throat and the diaphragm, and helps us breathe.
   • Samana, (Balancing air) functions in the abdomen between the navel and the heart.
   • Apana, (air that moves away) functions between the navel and the feet creating a downward movement. (Sturgess, p.3)

   Prana is very closely related to the mind and its functions. With the breath one can control the mind, and bring further focus in the practice. If the mind wanders so will the breath and vise versa.

3. Bandha – internal core support
   There are three bandhas that are essential components of the ujjayi breathing technique. The Mulabandha, Uddiyana and Jalandhara bandas are used in the practice to lock and increase the pranic energy within the body.

   Mula bandha (root) is the anal lock, and Uddiyana bandha (flying up) is the lower abdominal lock (Ashtanga Yoga).

   …and Jalandhara bandha (network lock) is the throat lock which pulls upwards with the activation of this banhda. All three bandhas «seal in energy, give lightness, strength and health to the body, and help to build a strong internal fire» (Ashtanga Yoga).

   All three locks engaged together are called the Mahabandha.

4. Dristi – directed focus
   …is the gazing point on which one focuses while performing the asana. «There are nine dristhis one uses within the practice to direct focus and intent: the nose, between the eyebrows, navel, thumb, hands, feet, up, right side and left side. Dristhi purifies and stabilizes the functioning of the mind» (»Ashtanga Yoga»).

   In the practice of asana, when the mind focuses purely on inhalation, exhalation, and the drishti, the resulting deep state of concentration paves the way for the practices of dharana and dhyana, the six and seventh limbs of Ashtanga Yoga (Scott 23).

Click on each element above for more information.

«Oh Yogi do not practice asana with out pranayama» – Vamana Rishi

What are the benefits?

The primary series is designed to therapeutically realign and detoxify the body. Inner body heat is produced during the practice through special breathing (ujjayi).

This, combined with two important internal body locks (mula and uddiyana bandhas), induces sweating therefore eliminating toxins and purifying the nervous system. Heat and energy are also maintained in the body throughout the practice.

A deep focus (dristi) is maintained throughout the practice which directs concentration, and brings about a meditative state while one flows (vinyasa) through the asanas. Finally one feels a dramatic increase of energy and sense of well-being and calm.

When to practice?

Traditionally, ashtanga vinyasa yoga is practised 6 days a week, allowing one day of complete rest. Days of rest also include full and dark moon days, as well as the first few days of a woman’s cycle. Women should not do any inverted postures during their cycle.

During rest days, a restorative practice is most beneficial and allows the student to expand further into their ashtanga vinyasas. Women entering the second trimester of their pregnancy should avoid all inversions and should consult with their doctor before starting a yoga practice. Continue to the next page for more information.

The path of Ashtanga Yoga: The Eight Limbs >