What is Ashtanga Vinyasa Yoga?

Ashtanga Vinyasa Yoga, a dynamic and systematic practice, has been gaining popularity worldwide. This form of yoga promotes the qualities of focus, discipline, and endurance. This article will delve into the history of Ashtanga Vinyasa Yoga, its unique features, and how it differs from other yoga styles. We will also provide examples of the practice and a list of apps that can guide you through your Ashtanga Vinyasa journey.

Ashtanga Vinyasa Yoga is a highly active and dynamic form of yoga that demands focus and concentration. It generates internal heat that cleanses the body, brings clarity to the mind, and creates a strong, supple body. The practice delivers rapid progress and tangible results. Traditionally practiced in the morning six days a week, Ashtanga Vinyasa yoga clears out accumulated toxins and prepares practitioners to face the world refreshed and renewed.

History of Ashtanga Vinyasa Yoga

Ashtanga Vinyasa Yoga, as we know it today, is the result of a revitalization effort in the late 20th century by Sri K Pattabhi Jois. Jois, a renowned yoga teacher and scholar, dedicated his life to the study and teaching of yoga. His contribution to the world of yoga is immeasurable, and his teachings continue to inspire and guide practitioners worldwide.

The roots of Ashtanga Vinyasa Yoga can be traced back to the Yoga Korunta, an ancient text that was imparted to Jois by his esteemed teacher, Sri T. Krishnamacharya. Krishnamacharya is often referred to as the ‘father of modern yoga,’ and his teachings have significantly influenced many forms of yoga practiced today.

The Yoga Korunta is a comprehensive guide that details a series of asanas (postures) and vinyasas (transitions), along with teachings on pranayama (breath control), bandhas (energy locks), and drishti (gaze points). This text served as the foundation for the development of Ashtanga Vinyasa Yoga.

In Ashtanga Vinyasa Yoga, the concept of Tristhana is central. Tristhana refers to the three focal points of the practice: breath and bandhas, asana, and drishti.

Breath and bandhas are interconnected in this practice. The breath should be steady and even, using a technique called ujjayi breathing. Bandhas, or internal locks, are engaged to control the flow of energy and bring stability to the practice. There are three primary bandhas in Ashtanga Vinyasa Yoga: Mula Bandha (root lock), Uddiyana Bandha (abdominal lock), and Jalandhara Bandha (throat lock).

Asana refers to the physical postures practiced in Ashtanga Vinyasa Yoga. Each asana is linked to the next through a sequence of movements called vinyasa. This creates a flow from one posture to the next, synchronized with the breath.

Drishti, or gaze point, is where the practitioner focuses their eyes during each asana and during the transition between asanas. There are nine drishtis in Ashtanga Vinyasa Yoga, and each asana is associated with a specific drishti. The practice of drishti aids concentration helps control the mind, and directs the flow of energy.

The teachings of Sri K Pattabhi Jois and the principles outlined in the Yoga Korunta have shaped Ashtanga Vinyasa Yoga into a deeply spiritual and physically demanding practice that continues to inspire and challenge practitioners around the globe.

How is Ashtanga Vinyasa Yoga Different from Other Yoga Styles?

Unlike Vinyasa Yoga, which does not have a set sequence and each practice could be different, Ashtanga Vinyasa Yoga consists of six defined series: Primary, Intermediate, and Advanced A, B, C & D. Each series contains sun-salutes, standing poses, seated poses, backbends, and finishing poses. The sequences are taught one posture at a time, adding more as proficiency is attained. This systematic approach makes Ashtanga Vinyasa Yoga unique.

The systematic approach of Ashtanga Vinyasa Yoga sets it apart from other yoga styles. Each series in Ashtanga Vinyasa Yoga prepares the body for the next, allowing the practitioner to gradually build strength, flexibility, and endurance. This progression is not typically found in other forms of yoga, where the sequence of postures can vary greatly from class to class.

Another distinguishing feature of Ashtanga Vinyasa Yoga is its emphasis on self-practice, also known as “Mysore style.” In a Mysore class, students practice the series at their own pace under the guidance of a teacher. This allows for individualized attention and adjustments, enabling students to deepen their practice and understanding of the postures. This contrasts with many other yoga styles, where the teacher typically leads the entire class through the same sequence at the same time. The Mysore style of teaching and learning fosters a deep personal connection to the practice, making Ashtanga Vinyasa Yoga a profoundly personal and transformative journey.

Examples of Ashtanga Vinyasa Yoga Practice

Ashtanga Vinyasa Yoga is a comprehensive practice that is divided into different series, each with a specific focus and set of asanas. The practice begins with the primary series, also known as Yoga Chikitsa or Yoga Therapy. This series is designed to detoxify and align the body, and it consists of a set sequence of standing and seated asanas, including forward bends, twists, and inversions. The primary series is designed to purify the body, improve flexibility, and build strength and stamina. It’s the foundation of the Ashtanga Vinyasa Yoga practice and is usually the first series taught to beginners.

The intermediate series, or Nadi Shodhana, translates to “Nerve Purification.” This series introduces new asanas, including backbends and inversions, that are designed to purify the nervous system. The practice of Nadi Shodhana helps to clear energy channels (nadis) in the body, promoting a smooth flow of prana (life force energy) throughout the body. This series is typically introduced once the practitioner has fully established their practice in the primary series.

The advanced series, known as Sthira Bhaga or “Stable Radiance,” is further divided into four series: Advanced A, B, C, and D. These series integrate strength and grace in practice, with a focus on challenging arm balances, deep backbends, and intense hip openers. The advanced series requires a high level of strength, flexibility, and concentration and is typically practiced by seasoned Ashtanga Vinyasa Yoga practitioners.

In Ashtanga Vinyasa Yoga, each series is linked with a specific set of asanas and must be mastered before moving on to the next. This means that a practitioner must be able to perform all asanas in the current series with proficiency and ease before being guided into the next series. This systematic approach ensures that the body is adequately prepared for the physical demands of each subsequent series, reducing the risk of injury and promoting a deep and sustainable practice.

Apps for Ashtanga Vinyasa Yoga Practice

In today’s digital age, there are several apps available that can guide you through your Ashtanga Vinyasa Yoga journey. These apps offer classes, pose guides, and even personalized plans. Here are a few to consider:

Down Dog: This app offers a variety of yoga practices, including Ashtanga. It allows you to customize your practice based on level, duration, and focus. The app also offers a “boost” feature that lets you focus on specific areas of the body.
Asana Rebel: Asana Rebel offers a wide range of yoga workouts and meditation exercises. While it’s not exclusively an Ashtanga app, it does include Ashtanga-inspired workouts.
Yoga Studio: This app provides a library of more than 130 yoga and meditation classes. It allows you to customize or create your own classes, making it a great tool for Ashtanga practitioners.
Daily Yoga: Daily Yoga offers more than 500 asanas, 200 guided classes, and seven yoga plans. Its offerings include Ashtanga classes for all levels.
5-Minute Yoga: For those with a busy schedule, 5-Minute Yoga offers quick yoga sessions that can be done anywhere. It’s a great way to incorporate elements of Ashtanga into your daily routine.

Conclusion

Ashtanga Vinyasa Yoga is a powerful and transformative practice that offers a unique approach to yoga. Its systematic progression through a series of asanas, combined with the emphasis on breath and gaze, creates a meditative experience that can lead to profound physical and mental transformations. Whether you’re a beginner or an experienced yogi, this practice can offer you a new perspective on yoga and its potential to transform your body and mind.

Moreover, with the advent of technology, practicing Ashtanga Vinyasa Yoga has become more accessible. The apps mentioned above can guide you through your practice, whether you’re just starting out or looking to deepen your existing practice. They offer the flexibility to practice anytime, anywhere, making it easier to incorporate yoga into your daily routine. So, embark on your Ashtanga Vinyasa Yoga journey today and experience the transformative power of this ancient practice.