Ashtanga Yoga Explained
With the dizzying array of yoga styles being practiced the world over, it can often seem a little overwhelming when trying to understand the differences between them. While many of these varying disciplines may share similar characteristics, each type is unique and not all styles are suitable for every person wanting to practice yoga.
One of the more popular forms of yoga is Ashtanga Vinyasa Yoga, a style of practice that was developed in the 20th century. Let's take a look at Ashtanga Vinyasa in a bit more detail: What does Ashtanga yoga mean? Ashtanga (sometimes spelled as ‘astanga’), translates literally from the ancient language of Sanskrit as ‘eight limbs’. It refers to the eight aspects of branches of yoga - observances, ethical codes, physical postures, breathwork, meditation, and others - as they are described in the ‘Yoga Sutras’ of Patanjali. In this context, many of the styles of contemporary yoga in the west are derived from this seminal text.
How is Ashtanga Vinyasa yoga different? This particular method of yoga was developed by K. Pattabhi Jois, based on instruction he received from his teacher, the influential T. Krishnamacharya. The basis of these practices comes primarily from interpretations of Patanjali's work as well as other ancient texts, such as the ‘Yoga Korunta’.
What does Ashtanga Vinyasa yoga entail? This type of yoga is physically demanding. It involves progressing through a set series of poses focused on synchronizing the breath with postures that are progressive and continuous. The combination of the two encourages you to produce heat internally and assists in detoxify your body. The main aim for those who practice in this style is to build physical strength and flexibility while increasing stamina. Training the mind to be calm is also a large part of Ashtanga Vinyasa yoga - as it is with most yogic practices - and many adherents feel that this is the most important aspect of the practice.
Derivations of this form of yoga are often called ‘power yoga’ or ‘vinyasa flow.’ These are equally physically demanding styles of yoga, though they do not adhere to the same strict sequence of postures outlined by Pattabhi Jois. Because of their emphasis on challenging postures, these approaches are best suited to practitioners who already have a baseline of fitness or who are interested in pushing their body to explore their physical limits. Beginners will likely want to start with more gentle Hatha yoga practices where they can learn the fundamentals before jumping into an Ashtanga class.
Six levels of practice sequences Traditional Ashtanga Vinyasa is comprised of six levels of sequences, each successive sequence increasing in difficulty over the previous level. The first level, often referred to as the primary series, is called Yoga Chikitsa, and means yoga therapy. The series of poses is designed to realign the spine, build strength, flexibility and stamina, and to detoxify the body. Taking up to two hours to complete, the series begins with sun salutations and goes on to standing and seated poses, inversions and backbends, and finishes with relaxation.
The second level or intermediate series is known as Nadi Shodana and means the purification of the nervous system. This series can only be started once a practitioner has fully mastered the primary series. The aim of the second series is to cleanse and strengthen the nervous system and energy channels of the body. It follows the similar order to the primary series, but includes a selection of new poses and techniques. The four advanced levels or series are called Sthira Bhaga, which translates as ‘divine stability’. These four series place their emphasis on challenging arm balances and other difficult poses, and generally only practiced by advanced students who have thoroughly mastered the initial two series.
Is Ashtanga the right style of yoga for me? Despite being difficult and challenging for most, Ashtanga Vinyasa yoga is very popular and many students become deeply devoted to the practice for the sense of both strength and calm that it offers them. It can also provide an excellent foundation for students who may eventually move on to other styles of yoga.
It's important to understand that the postures and breathing techniques associated with all forms of yoga are not ends in themselves, but merely the means to find balance and calm, to heal the body, and to quiet the mind. Yoga provides a variety of tools to aid you in life - to help you connect and harmonize with your inner self and to maintain your overall health and sense of wellbeing. In the end, finding the practice that resonates most deeply with you and your needs is more important than any other external factors. Let go of any attachment to a specific style or type of yoga and concentrate on finding one that feels right for your body, nourishes you emotionally, and calms your mind.
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