Ashtanga Vinyasa Yoga

Ashtanga Vinyasa Yoga

Ashtanga Vinyasa Yoga is a dynamic and physically demanding style of yoga that was popularized by K. Pattabhi Jois during the 20th century. It is a system of yoga that involves synchronizing the breath with a progressive series of postures—a process producing intense internal heat and a profuse, purifying sweat that detoxifies muscles and organs. The result is improved circulation, a light and strong body, and a calm mind.

History

The Ashtanga Vinyasa Yoga system is said to be derived from an ancient text called the Yoga Korunta, which was imparted to Tirumalai Krishnamacharya by his teacher Rama Mohan Brahmachari in the early 20th century. Krishnamacharya then taught this system to his student, K. Pattabhi Jois, who established the Ashtanga Yoga Research Institute in Mysore, India in 1948.

The Practice

Ashtanga Vinyasa Yoga is traditionally taught in a specific sequence of postures, which are divided into six series:

• Primary Series (Yoga Chikitsa) – detoxifies and aligns the body.
• Intermediate Series (Nadi Shodhana) – purifies the nervous system by opening and clearing the energy channels.
• Advanced Series (Sthira Bhaga) – integrates the strength and grace of the practice, divided into four sub-series (A, B, C, and D).

Each series is a prerequisite for the next, and students must master each posture before moving on to the next series.

Key Components

Vinyasa

The term vinyasa refers to the alignment of movement and breath, a method which turns static asanas into a dynamic flow. The purpose of vinyasa is to create heat in the body, which leads to purification through increased circulation and sweating.

Ujjayi Pranayama

Ujjayi Pranayama is a breathing technique used throughout the practice. It involves a deep inhalation and exhalation through the nose, creating a sound similar to ocean waves. This breath helps maintain focus, increase internal body heat, and regulate the flow of breath.

Bandhas

Bandhas are internal body locks that are engaged during the practice to control the flow of energy. The three main bandhas are:

• Mula Bandha – the root lock, located at the base of the spine.
• Uddiyana Bandha – the abdominal lock, located in the lower abdomen.
• Jalandhara Bandha – the throat lock, engaged by lowering the chin slightly.

Drishti

Drishti refers to the gaze or point of focus during the practice. Each posture has a specific drishti, which helps develop concentration and awareness.

Benefits

Ashtanga Vinyasa Yoga offers numerous benefits, including:

• Increased flexibility and strength
• Improved cardiovascular fitness
• Enhanced mental clarity and focus
• Stress reduction and relaxation
• Detoxification of the body

Criticisms and Considerations

While Ashtanga Vinyasa Yoga is highly beneficial, it is also physically demanding and may not be suitable for everyone. Beginners are advised to start with a qualified instructor to avoid injury and to ensure proper alignment and technique.

See Also

• Yoga Sutras of Patanjali
• Hatha Yoga
• Vinyasa Yoga

References

• Jois, K. Pattabhi. Yoga Mala. North Point Press, 1999.
• Freeman, John Scott. Ashtanga Yoga: The Practice Manual. New World Library, 2000.

External Links

• Official website of the K. Pattabhi Jois Ashtanga Yoga Institute