Ashtanga Yoga

Nowadays Ashtanga Vinyasa Yoga is one of the most powerful and effective systems of Hatha Yoga, the tradition of which was developed by Sri K. Pattabhi Jois (1915-2009), the founder of the yoga school in Mysore, South India. Ashtanga Yoga is a term which means the Eight Limbs of Yoga. Including this word in the name of his system, Jois tried to embody the traditional, orthodox approach of eight limbs of Yoga of Patanjali into the tantric practice of Hatha Yoga .

Ashtanga Vinyasa Yoga is a combination of the static and dynamic components of the practice. It includes the sequences of Asanas and connecting movements, called Vinyasa, that link asanas with each other, and is being practiced together with a number of techniques: Pranayama (special methods of breathing), Bandhas (energy locks) and Drishti (a point of focus where the gaze rests during asana and meditation practice). While performing these techniques a special meditative state of consciousness (Dhyana) emerges, which continues through the whole practice.

The word 'vinyasa' can be translated as 'a synchronized breath/movement exercising system'. When tying up the movement with the breath by using special ujjayi pranayama type breathing and executing energetic seals (mula, uddiyana and jalandhara bandhas), a strong 'internal fire' begins to emerge in the body making it sweat heavily. All this creates the process of rejuvenation of the muscles and the internal organs, as well as cleansing the body of toxins. Vinyasa balances the rhythm of the breath and keeps the blood circulated to all parts of the body. As a result the practitioner begins to feel the strength and lightness in the body, the breath becomes smooth and the mind turns to a quiet peacefulness.

The practice of asanas, as closely linked in the continual sequences of poses, generates an effective method of accumulating the energy within the body structure, which contributes to the psycho-energetic transformation of the mind and body and broadens the scope of sense perception.

ASHTANGA VINYASA YOGA PRACTICE

The Ashtanga practice is traditionally started with the following Sanskrit Mantra:

Vande gurunam charanaravinde sandarshitasvātmasukhāvabodhe
nishreyase jāngalikāyamāne sahasāra hālāhala mohashāntyai
ābāhu purushākāram shankhachakrāsi dhārinam
sahasra shirasam shvetam pranamāmi patañjalim

which is roughly translated into English as:

I bow to the lotus feet of the gurus,
The awakening happiness of ones own self revealed,
Beyond better, acting like the jungle physician,
Pacifying delusion, the poison of samsara.
Taking the form of a man to the shoulders,
Holding a conch, a discus, and a sword,
One thousand heads white,
To Patanjali, I salute.

POSTURES and VINYASA

Surya Namaskar A		Surya Namaskar B		Standing Sequence		Seated Sequence		Finishing Sequence
1	Tadasana	1	Tadasana	1	Padangusthasana	1	Dandasana	1	Urdhva Dhanurasana
2	Urdhva Hastasana	2	Utkatasana	2	Padahastasana	2	Paschimottanasana A	2	Paschimottanasana D
3	Uttanasana A	3	Uttanasana A	3	Utthita Trikonasana	3	Paschimottanasana B	3	Salamba Sarvangasana
4	Uttanasana B	4	Uttanasana B	4	Parivritta Trikonasana	4	Paschimottanasana C	4	Halasana
5	Chaturanga Dandasana	5	Chaturanga Dandasana	5	Utthita Parsvakonasana	5	Paschimottanasana D	5	Karnapidasana
6	Urdhva Mukha Svanasana	6	Urdhva Mukha Svanasana	6	Parivritta Parsvakonasana	6	Purvottanasana	6	Urdhva Padmasana
7	Adho Mukha Svanasana	7	Adho Mukha Svanasana	7	Prasarita Padottanasana A	7	Ardha Baddha Padma Paschimottanasana	7	Pindasana
8	Uttanasana B	8	Virabhadrasana 1	8	Prasarita Padottanasana B	8	Triang Mukhaikapada Paschimottanasana	8	Matsyasana
9	Uttanasana A	9	Chaturanga Dandasana	9	Prasarita Padottanasana C	9	Janu Sirsasana A	9	Uttana Padasana
10	Urdhva Hastasana	10	Urdhva Mukha Svanasana	10	Prasarita Padottanasana D	10	Janu Sirsasana B	10	Sirsasana
11	Tadasana	11	Adho Mukha Svanasana	11	Parsvottanasana	11	Janu Sirsasana C	11	Urdhva Dandasana
		12	Virabhadrasana 1	12	Utthita Hasta Padangusthasana A	12	Marichyasana A	12	Balasana
		13	Chaturanga Dandasana	13	Utthita Hasta Padangusthasana B	13	Marichyasana B	13	Baddha Padmasana
		14	Urdhva Mukha Svanasana	14	Utthita Hasta Padangusthasana C	14	Marichyasana C	14	Yoga Mudra
		15	Adho Mukha Svanasana	15	Ardha Baddha Padmottanasana	15	Marichyasana D	15	Padmasana
		16	Uttanasana B	16	Utkatasana	16	Navasana	16	Utpluthi
		17	Uttanasana A	17	Virabhadrasana 1	17	Bhujapidasana A	17	Shavasana
		18	Utkatasana	18	Virabhadrasana 2	18	Bhujapidasana B
		19	Tadasana			19	Kurmasana
						20	Supta Kurmasana
						21	Bakasana
						22	Garbha Pindasana
						23	Kukkutasana
						24	Baddhakonasana A
						25	Baddhakonasana B
						26	Upavista Konasana A
						27	Upavista Konasana B
						28	Supta Konasana
						29	Supta Padangusthasana A
						30	Supta Padangusthasana B
						31	Ubhaya Padangusthasana A
						32	Ubhaya Padangusthasana B
						33	Urdhva Mukha Paschimottanasana A
						34	Urdhva Mukha Paschimottanasana B
						35	Setu Bandhasana

Please click here to download the Ashtanga Yoga Sequence demonstrated by Irina.
The postures of the seated sequence are linked by practising Vinyasa, which in this case means the performance of the Syria Namaskar A between asanas. Asana practice should be coordinated with breathing Ujjayi.

Ujjayi pranayama

Ujaii breathing consists of a slight constriction at the back of the throat so that each breath creates a hissing sound. This constriction slows the airflow and facilitates a longer, deeper breath. Because the breath takes more time, the body is able to utilize more of the oxygen it takes in. This increases one's endurance and makes him feel energized. This makes a challenging practice feel easier, and a gentle practice feel positively nourishing. The sound of the breath is also a great tool to focus the mind, something that can be used in any kind of practice, and in many situations throughout the day.
How to breathe Ujaii
Take a deep breath in, and as you exhale through your mouth make a long Haaaaah sound. Feel how the muscles in the back of the throat constrict to make this sound. Now try to make the same sound as you breathe in. Try breathing in and out several times through your mouth as you make this sound. Close your mouth, and make the closest approximation you can to that sound while breathing through your nose. This is ujjayi. Some say it sounds like the sound of the ocean. Notice how constricting the throat causes your exhalation to lengthen. Notice how the next inhalation lengthens in turn. Your breath should be smooth and even. Breathe this way for several minutes, then return to a normal, unforced breath. The normal breath will be deeper without effort.
There is never any need to force or strain the breath. Always keep it smooth and steady. You can intersperse normal breaths anytime you feel like you want or need one. Sometimes when students are first learning this breath, their throats become scratchy or slightly sore after a while. Do not be discouraged. There is no need to keep going past discomfort. Practice often and for short periods of time, and your throat will soon get used to breathing in this manner.

DRISHTI

Drishti literally means 'perception'. Drishti is the specific point at which to look or focus the gaze when practicing yoga. Looking at the Drishti focuses the mind and brings the concentration inwards. The nine traditional focusing points are: nose or nasagrai drishti, upwards or urdhva drishti, third eye or ajna chakra drishti, hand or hastagrai drishti, thumbs or angustha madyai drishti, right or left side or parsva drishti, navel or nabi drishti, foot or padayoragrai drishti. It is not advisable to look around during practice. When there is no Drishti given between asanas, the gaze should be kept low and focused internally.

Bandhas

Three bandhas are considered our internal body locks and are prescribed in the different postures. The bandha is a sustained contraction of a group of muscles that assists the practitioner not only in retaining a pose but also in moving in and out of it. The Mula Bandha, or root lock, is performed by tightening the muscles around the pelvic and perineum area. The Uddiyana Bandha, often described as bringing the navel to the base of the spine, is a contraction of the muscles of the lower abdominal area – this bandha is considered the most important bandha as it supports our breathing and encourages the development of strong core muscles. Jalandhara Bandha, throat lock, is achieved by lowering the chin slightly while raising the sternum and bringing the gaze to the tip of the nose.

The Ashtanga practice traditionally closes with the Mangala Mantra:

Svasti prajābhya paripālayantām nyāyena mārgena mahīm mahīshāh
gobrāhmanebhyah shubhamastu nityam lokā samastā sukhino bhavantu

which is roughly translated into English as:

May all be well with mankind.
May leaders of the earth protect in every way by keeping to the right path.
May there be goodness for those who know the earth to be sacred.
May all the words be happy.

Eight limbs of yoga

'Without the practice of the principles of yama and niyama, which lay down firm foundations for building character, there cannot be an integrated personality. Practice of asanas without the backing of yama and niyama is mere acrobatics.' (B.K.S Iyengar).

Yama. Yama refers to moral discipline. These are the restrictions, the things we are not to do. This includes the practice of:
- Ahimsa/ Nonviolence
- Satya/ Truth, honesty
- Asteya/ No stealing
- Brahmacharya/ Sexual continence, moderation in diet
- Aparigraha/ Non-greed
Niyama. Niyama refers to self observation. These are the things that we are to do. This includes the practice of:
- Shaucha/ Physical and mental purity
- Santosha/ Contentment, gratitude
- Tapas/ Austerity, modesty, and performing sacrifices
- Svadhyaya/ Study of teachings and scriptures, repetition of prayers, observance of vows
- Ishvarapranidhana/ Accepting the existence of God, worship of God having a discerning mind
Asana. Asana means 'stability' and 'position'. One of the different ways to obtain stability is through postures. A motionless body makes the mind quiet.
Pranayama. Pranayama refers to 'breath control'. This includes inhalation, holding the breath, and exhalation through three types of muscular control (Bandhas).
Pratyahara. At this stage the consciousness of the individual is internalised in order that the sensations from the senses of taste, touch, sight, hearing and smell don't reach their respective centres in the brain.
Dharana. Dharana refers to 'concentration'.
Dhyana. Dhyana refers to 'meditation'.
Samadhi. Samadhi is a non-dualistic state of consciousness in which the consciousness of the experiencing subject becomes one with the experienced object, and in which the mind becomes still, one-pointed, though the person remains conscious.