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Ashtanga Vinyasa Yoga

What is Ashtanga Yoga?

Ashtanga Yoga, often referred to as the “eight-limbed path” is a comprehensive system of yoga outlined in the Yoga Sutras of Patanjali. The term “Ashtanga” (अष्टाङ्ग, asta - eight, anga - limb), translates to “eight limbs” in Sanskrit, indicating the eight components that form the framework of this ancient practice. These limbs serve as guidelines for a transformative path toward self-realisation and liberation.

... and Ashtanga Vinyasa Yoga?

Ashtanga Yoga is often confused with Ashtanga Vinyasa Yoga, but they are distinct practices. While AY, refers to the 8-limbed path described in the Yoga Sutras, AVY is a specific style of yoga popularised by K. Pattabhi Jois in the 20th century. It is a dynamic and physically demanding practice that follows a set sequence of postures linked together by breath. While both AY and AVY share philosophical roots, the latter primarily focuses on the physical aspect of yoga.

8 Limbs of Yoga

01 | Yamas

Ethical Disciplines

Ahimsa (Non-violence)
Satya (Truthfulness)
Asteya (Non-stealing)
Brahmacharya (Celibacy/ Moderation)
Aparigraha (Non-greediness)

02 | Niyamas

Personal Observances

Saucha (Cleanliness)
Santosha (Contentment)
Tapas (Austerity)
Svadhyaya (Self-study)
Ishvara Pranidhana (Surrender to a higher power)

03 | Asana

Physical Postures

04 | Pranayama

Breath Extension

05 | Pratyahara

Sense Withdrawal

06 | Dharana

Concentration

07 | Dhyana

Meditation

08 | Samadhi

Enlightment

The 'Householder' Yoga

The system of AVY was founded by the sage Vamana around 4 thousand years ago to address the growing time constraints of rapidly developing Indian cities. Designed for householders, it compresses the comprehensive practice of the 8 limbs into a manageable routine. By integrating asanas, pranayama, energy locks (bandhas), and drishtis, Vamana created a dynamic and efficient practice. This method ensures that all limbs of yoga are practiced simultaneously, leading to physical and mental purification. Emphasising the impermanence of postures and the constancy of breath, AVY becomes a meditation on impermanence, balancing flexibility and strength, and ultimately guiding practitioners toward a state of Samadhi.

Opening Sequence

Surya Namaskar (Sun Salutations) A & B.

Standing Sequence

From Padangusthasana to Parsvottonasana are the fundamental postures, followed by two balancing postures, and the transition (Surya Namaskar C).

Seated Sequence

Includes forward bends, twists, and hip openers.

Finishing Sequence

Encompasses backbends, inversions, and final relaxation. Backbends. The practice culminates in Savasana.

The Primary Series of Ashtanga Vinyasa Yoga
Yoga Chikitsa

The sequence of asanas in Ashtanga Vinyasa Yoga follows a structured progression, starting with the Primary Series and advancing through the Intermediate and Advanced Series. Each series builds upon the last, challenging the body to develop strength, flexibility, and balance.

Serving as the gateway to the AVY tradition, the Primary Series, known as Yoga Chikitsa, embodies the concept of "Yoga Therapy". Similar to a symphony, the Primary Series presents a well-arranged sequence of postures that transition from one to another, fostering a integration of body, breath, and awareness. Within this sequence lie distinct sections: the opening sequence, the standing sequence, the seated sequence and the finishing sequence.

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The Concept of Tristana

Central to the practice of Ashtanga Vinyasa Yoga is the concept of “Tristhana”, which emphasises the unity of Pranayama (Ujjayi Pranayama), Asana, and Drishti (gaze). Through the synchronised alignment of these three elements, we are able to cultivate a state of focused awareness known as “Dharana”, allowing the mind to transcend its habitual fluctuations and find stillness in the practice.

Pranayama

In AVY, the practice of pranayama is enriched through the application of Ujjayi breath. By gently constricting the glottis, the breath is elongated, fostering a seamless connection between breath and movement. This symbiotic relationship allows the body to effortlessly synchronise with the rhythmic waves of the breath, wherein the prana guides movement. Ujjayi pranayama, translating to "victorious breath", entails stretching the breath to extend the life force. The partial closing of the glottis produces a soft hissing sound, resonating from the center of the chest. Engaging in this meditative practice not only draws focus inward but also offers insights into posture and attitude. Through steady practice, breath extension becomes a pathway to stilling the mind, aligning with the essence of AVY as the quieting of mental fluctuations, ultimately leading to self-realisation.

Bandhas

The effectiveness of breathing stems from its capacity to harness Prana, the life force permeating both the physical and subtle bodies. Combining asana, breath, and bandha, enables the control and direction of Prana, setting AVY apart from mere physical exercise. Bandhas, or "bonding”, are integral to this process.

Mula Bandha, involves contracting the perineum, sealing prana (upward) within the body.
Uddiyana Bandha, engages the transverse abdominis muscle, drawing the area beneath the navel inward and upward, releasing the diaphragm to breath and affecting the psoas and the overall engagement of lower-back muscles
Jalandhara Bandha, involves tucking the chin towards the chest, effectively sealing the throat to direct prana downward, and facilitate its circulation in this pranic-apanic (downward energy) movement.

Proper engagement of these bandhas promotes the flow of prana, enhancing both physical and mental well-being.

Drishti

The nine gazing points are called Nava Drishtis:

Nasagra Drishti (tip of the nose)
Brumadya Drishti (third eye)
Nabi Drishti (navel)
Hastagra Drishti (hand)
Padhayoragrai (tip of big toes)
Parshva Drishti (far to the left/right side)
Angushtha Drishti (tip of the thumbs)
Úrdhva Drishti (up to space)

By practicing these dristhi points, the mind no longer looks around, but becomes focused.

Putting it to Practice

AVY is a dynamic and structured practice that emphasises regularity, ideally 6 days a week*, to reap its full benefits. Practicing in the morning is most common, and there are two main types of classes:

In a Mysore class, you practice at your own pace while the teacher offers individual assistance and answers any questions you may have. It's the best way to receive personalised guidance and support.

Guided classes involve everyone practicing the Primary Series together, with the teacher counting in Sanskrit. This creates a synchronised and communal experience.

*While this is the traditional recommendation, practicing at least 3 times weekly can still help you build strength, flexibility, endurance, and improve your overall health and well-being.