What Is Ashtanga Yoga? 3 Tips for Practicing Ashtanga Yoga

Ashtanga yoga is a sequence of advanced yoga postures, performed in a specific order, that emphasize the flow and breath between movements. Ashtanga yoga consists of six levels of seated poses and standing poses—or asanas—that increase in difficulty and do not vary: a primary series, a secondary series, and four additional advanced levels. Each practice begins and ends with five cycles of sun salutations.

Ashtanga vinyasa yoga classes are often taught in the Mysore style, in which the yoga teacher’s role is to individually guide and adjust each student. The students perform at their own pace and flow through the poses from memory.

Ashtanga yoga was created by Indian yoga teacher and scholar Sri K. Pattabhi Jois.The classical form of ashtanga was originally outlined in The Yoga Sutras of Patanjali, which is a seminal yoga text defining the philosophy and practice of yoga. Patanjali defines “ashtanga” as or “the eight limbs of yoga,” which are: yama (abstinences), niyama (behaviors), asana (yoga postures), pranayama (breath), pratyahara (inward focus), dharana (concentration), dhyana (meditation) and samadhi (fusion of mind and body). In 1948, Sri K. Pattabhi Jois adapted Patanjali’s concepts with modern vinyasa yoga to form a new type of yoga, ashtanga vinyasa yoga, which is practiced as both exercise and meditation.

The practice of ashtanga yoga is rooted in the concept of tristhana, which encourages ashtanga practitioners to focus on introspection, making the practice a form of moving meditation. The three pillars of tristhana are:

• Pranayama: Breath, or pranayama, is the foundation of this yogic practice, thought to awaken your life force. Ashtanga yoga uses the breathing method ujayi pranayama, commonly referred to as “ocean breath,” to improve oxygen levels and increase body heat.
• Asana: The asanas are the seated postures and standing postures that you flow through during your yogic practice. In ashtanga vinyasa yoga, the asanas are performed in a strict order that does not change. Through these asanas, you also activate three primary bandhas, or lock points, in the body. The three bandhas are the mula bandha (located at the base of the spine), the uddiyana bandha (slightly below the belly button), and the jalandhara bandha (near the throat).
• Drishti: Dristhi—derived from dharana, or concentration, which is originally outlined as one of the eight limbs of yoga—refers to where you fix your gaze in the practice of yoga. This element of tristhana brings your mind into the practice, improving focus and self-awareness as you breathe and move.

Ashtanga yoga requires plenty of studying, along with intense discipline. Some general tips for this style of yoga include:

1. 1. Move at your own pace. Ashtanga yoga can be difficult, so it’s best to not overdo it right away. Start small, making sure you understand and are comfortable with each move before trying to do a full session.
2. 2. Practice. Along with memorizing the sequence of postures, ashtanga takes plenty of practice. Practice each posture precisely, and make sure you’re comfortable with how your body feels and when to breathe. Misalignment of the spine, improper backbends, or bad positioning of the feet can all lessen the effectiveness of this yoga style, and potentially lead to injury.
3. 3. Get out of your head. If you’re in a class with other experienced yogis, it can be easy to feel like you’re not keeping up. Focus on your breathing rather than how your poses look. Try not to compare your progress with other students. Focus on being mindful and improving your skills day by day.

The main difference between vinyasa yoga and ashtanga vinyasa yoga is that the ashtanga series is a set of specific movements in order, while the order of postures in vinyasa can vary.

The creator of ashtanga yoga, Sri K. Pattabhi Jois, specified that ashtanga vinyasa should be practiced six days a week, though this is not a requirement. Regular vinyasa yoga has no guidelines surrounding regular practice.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Yoga poses may be modified based on your individual needs.

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