Ashtanga yoga is an ancient system of yoga that was developed in India and taught by the legendary yogi, Pattabhi Jois. It is a dynamic, physically demanding practice that synchronizes breath and movement to produce an internal heat designed to purify the body. The practice is traditionally taught in a Mysore-style setting where each student is given an individualized approach to their practice as they progress through the Ashtanga series. Ashtanga yoga is composed of six series that progressively build upon each other, beginning with the Primary Series and ending with the Advanced Series.
Definition of Ashtanga Yoga
Ashtanga yoga is an ancient form of yoga practice that originated in India and was popularized by the teachings of Sri K. Pattabhi Jois. It is a system of yoga that combines physical postures (asanas) with breath control (pranayama) and meditation (dhyana). Ashtanga yoga is based on a set of progressive sequences of postures that are linked together by the use of vinyasas, or flowing movements. These sequences are designed to create an internal heat that purifies the body and increases physical strength, flexibility, and mental clarity.
The Asanas are divided into six different series, the primary series being the most important, as it lays the foundation for all the other series. Each asana has its own set of benefits, from physical and mental alignment to energetic balancing. The practice of Ashtanga yoga also involves the practice of Ujjayi breath, which helps to open up the energy channels and stimulate the nervous system.
The traditional principles of Ashtanga yoga include tapas (discipline), svadyaya (self-study), and Ishvara Pranidhana (surrender to something greater than ourselves). It is believed that these principles help practitioners to develop strength, flexibility, courage, compassion, and clarity of mind.
Overview of Primary Series
The Primary Series of Ashtanga yoga is also known as Yoga Chikitsa (Yoga Therapy) and forms the basis of the entire Ashtanga system. It consists of 75 postures, starting with five repetitions of Surya Namaskar A & B (Sun Salutations), followed by a standing sequence, seated poses, backbends, and finishing poses.
The postures are traditionally taught in a Mysore-style setting where each student is given an individualized approach to their practice as they progress through the Primary Series. The postures are linked together with vinyasas, or flowing movements, that help to create an internal heat designed to purify the body and increase physical strength, flexibility, and mental clarity. The Primary Series includes many classic postures such as Utkatasana (Chair Pose), Virabhadrasana I & II (Warrior I & II), Trikonasana (Triangle Pose), Urdhva Mukha Svanasana (Upward Facing Dog) and Parivrtta Trikonasana (Revolved Triangle Pose).
The Primary Series also includes several finishing poses such as Paschimottanasana (Seated Forward Fold), Halasana (Plough Pose), Matsyasana (Fish Pose), Urdhva Padmasana (Upward Lotus Pose) and Savasana (Corpse Pose). These poses help to integrate the practice and bring balance to the energy channels in the body.
The Primary Series can take anywhere from 60-90 minutes to complete depending on how many vinyasas are included in each posture. It is a physically demanding practice that requires dedication and discipline but can be adapted for all levels of practitioners.
Ujjayi Breath
Ujjayi breath, also known as ‘ocean breath’ is a type of pranayama (breath control) practiced in many styles of yoga. It involves an even, continuous inhalation and exhalation through the nostrils, with the lips slightly parted, and the throat slightly constricted. The breath is made audible by the soft sound of the ocean, and it is often used in Ashtanga yoga to connect the breath with the movement. It is believed to create a deep state of relaxation and can be used to help focus the mind and increase energy.
Benefits of Ujjayi Breath
Ujjayi breath has many benefits that can be felt both mentally and physically. On a physical level, it increases oxygen intake, which helps to improve circulation and strengthen the lungs. It can also help to reduce stress and can be used as a tool to calm the mind and relax the body. On a mental level, it can help to increase focus and concentration and can be used as a tool to help stay present at the moment. It can also create a sense of inner peace and be a powerful tool for meditation.
Breath Count in Ashtanga
In Ashtanga yoga, the breath is used to connect with the movement, and the breath count is an important part of the practice. It involves counting each inhalation and exhalation for each posture, with each inhalation being counted as one and each exhalation as two. This helps to create a rhythm with the movement and breath and can help to keep the practitioner-focused, grounded, and present in the moment.
Length of the Breath
The length of the breath is also important in Ashtanga yoga. The aim is to have an even, continuous breath throughout each posture, without any pauses or changes in rhythm. This helps to create a calming effect and can help to bring the body and mind into a state of balance. To monitor the length of the breath, it is important to pay attention to how long each inhalation and exhalation lasts, and how long it takes for each cycle of breathing.
Breath Connects With The Koshas
The Koshas are energy channels that run through the body, and Ujjayi breath helps to open and balance these energy channels. When we practice Ujjayi breath, we are connecting with these channels and allow them to be opened up. This helps to create a sense of well-being and can be a powerful tool for calming the mind and grounding the body.
Importance of Bandhas
Bandhas are energy locks that help to create a sense of grounding and connection to the earth. They are used in Ashtanga yoga as a way to create a sense of inner balance and stability, and they are often used in conjunction with Ujjayi breath. When we practice Ujjayi breath with Bandhas, we are connecting with our energy centers and allow them to be balanced and opened up. This helps us to stay focused on our practice and allows us to go deeper into our bodies.
Primary Series
The Primary Series of Ashtanga Yoga, also known as Yoga Chikitsa, is a classical form of yoga practice that is traditionally performed in the morning and is composed of a combination of standing postures, seated postures, inversions, and a finishing sequence. It is composed of a total of 75 postures that are linked together by the breath count (vinyasas) and is the foundation of the Ashtanga practice.
What is Primary Series in Ashtanga Yoga?
The Primary Series of Ashtanga Yoga is a classical form of yoga practice composed of a combination of standing postures, seated postures, inversions, and a finishing sequence. It is traditionally practiced in the morning and is composed of a total of 75 postures that are linked together by the breath count (vinyasas). The postures are designed to systematically open and strengthen the body and to prepare the practitioner for the Intermediate Series. The series begins with five repetitions of Surya Namaskara A & B (Sun Salutations A & B) followed by 72 postures that are divided into four categories: standing poses, seated poses, backbends, and finishing poses. The sequence is designed to open and balance the body, increase flexibility, develop strength, and purify the body, mind, and spirit.
Primary Series Sequence
The Primary Series sequence begins with five repetitions of Surya Namaskara A & B (Sun Salutations A & B) followed by 72 postures that are divided into four categories:
- Standing poses
- Utthita Trikonasana (Extended Triangle Pose)
- Utthita Parsvakonasana (Extended Side Angle Pose)
- Parivrtta Trikonasana (Revolved Triangle Pose)
- Parivrtta Parsvakonasana (Revolved Side Angle Pose)
- Virabhadrasana I (Warrior I Pose)
- Virabhadrasana II (Warrior II Pose)
- Virabhadrasana III (Warrior III Pose)
- Seated poses
- Utkatasana (Fierce Pose)
- Marichyasana I (Sage Marichi’s Pose I)
- Marichyasana III (Sage Marichi’s Pose III)
- Paschimottanasana (Seated Forward Bend)
- Ardha Matsyendrasana (Half Spinal Twist)
- Backbends
- Urdhva Mukha Svanasana (Upward Facing Dog Pose)
- Bhujangasana (Cobra Pose)
- Finishing sequence
- Uttanasana (Standing Forward Bend)
- Adho Mukha Svanasana (Downward Facing Dog Pose)
- Pavanamuktasana (Wind-Relieving Pose)
- Matsyasana (Fish Pose)
How long does it take to complete the Primary series?
The length of time it takes to complete the Primary Series varies greatly depending on the individual’s level of physical strength, flexibility, and experience with Ashtanga Yoga. Generally speaking, beginners will take longer to progress through the series as they are learning the foundations of each posture as well as proper alignment and breathing techniques. For experienced practitioners, it can take anywhere from 45 minutes to 2 hours to complete the Primary Series.
Can beginners perform the Primary Series?
Yes, beginners can perform the Primary Series. Each posture can be modified to accommodate different levels of strength and flexibility. Beginners need to ensure that they have proper form and alignment when performing each pose to reduce the risk of injury. Additionally, it is beneficial for beginners to practice with an experienced teacher to ensure proper form and ensure that they are progressing safely and correctly through the series.
Restorative Yoga Poses for Beginners
Restorative yoga is a practice that focuses on postures and poses that are designed to help the body and mind relax. Restorative yoga poses are practiced with the assistance of props such as bolsters, blocks, and blankets, to provide support and comfort during the practice. Restorative yoga is a great practice for beginners as it helps to reduce stress, improve flexibility, and create a sense of inner peace and balance.
6 Best Restorative Yoga Poses for Beginners
When starting a restorative practice, it is important to choose poses that are suitable for the level of experience and ability. These six restorative yoga poses are a great place to start for beginners.
- Supported Child’s Pose: This pose is a gentle way to stretch the hips and lower back while calming the nervous system. To perform this pose, begin by kneeling on your mat and bring your torso forward over your thighs. Place a bolster or blanket underneath your torso and allow your chest to rest on the support. Allow your arms to relax by your side and stay in this pose for 5-10 minutes.
- Reclined Bound Angle Pose: This pose is great for opening up the chest and stretching the inner thighs. To perform this pose, begin by lying down on your back with your feet on the mat in front of you. Bring the soles of your feet together and allow your knees to drop open. Place a bolster or block underneath your knees for support. Relax your arms by your side and stay in this pose for 5-10 minutes.
- Supported Backbend: This pose is great for opening up the chest, shoulders, and upper back. To perform this pose, begin by lying down on your back with a bolster or block underneath your shoulders. Allow your arms to relax by your side and relax in this pose for 5-10 minutes.
- Legs Up The Wall: This pose is a great way to reduce stress and relieve tension in the lower back. To perform this pose, begin by lying down on your mat with one hip against the wall. Lift your legs against the wall and allow them to rest against it. You can adjust the distance from the wall depending on how much support you need. Relax in this pose for 5-10 minutes.
- Seated Forward Fold: This pose is great for stretching the hamstrings and relieving tension in the lower back. To perform this pose, begin by sitting on your mat with your legs straight out in front of you. Reach your arms forward and fold forward over your legs. You can use a bolster or block for support if needed. Relax in this pose for 5-10 minutes.
- Corpse Pose: This pose is a great way to relax the body and mind at the end of a practice. To perform this pose, begin by lying down on your mat with your arms at your side. Allow your body to relax completely and stay in this pose for 5-10 minutes.
Benefits of Restorative Yoga
Restorative yoga has many physical and mental health benefits that make it an ideal practice for beginners. On a physical level, restorative yoga can help to improve flexibility, reduce stress, and alleviate aches and pains in the body. It can also help to improve digestion, boost circulation, and strengthen the immune system. On a mental level, restorative yoga can help to improve concentration, reduce anxiety, and create a sense of inner peace and balance. Restorative yoga can also help to create a sense of calm that can help people cope with difficult emotions such as anger, fear, and sadness.
Restorative yoga is also a great way to reconnect with the body and learn how to listen to its needs. It helps to create an awareness of the body’s physical and energetic boundaries while also helping to cultivate a sense of self-love and acceptance. Practicing restorative yoga regularly can help to develop a deeper understanding of oneself and create a sense of connection with one’s innermost self.
Yin and Rocket Yoga
Yin and Rocket yoga are two of the most popular styles of yoga practice today. Both offer a unique combination of physical and mental benefits and provide practitioners with the opportunity to explore their inner depths.
What is Yin Yoga?
Yin Yoga is a practice that emphasizes slow, gentle poses held for extended periods. It is based on the idea that the body is made up of three distinct energy channels, or doshas, called vata, pitta, and kapha, and that by gently stretching and releasing tension in these areas, one can access deeper layers of the body and mind. In Yin Yoga, postures are typically held between three to five minutes, allowing the body to slowly open up to the pose and get comfortable with it. Common postures for Yin Yoga include forward bends, twists, and seated poses.
The practice of Yin Yoga is often accompanied by the use of breathwork and meditation. Pranayama, or controlled breathing, helps to bring awareness to the body and aids practitioners in connecting to their inner selves. Meditation is used to focus the mind on the present moment and help practitioners become aware of their thoughts and feelings.
Benefits of Yin Yoga
The primary benefit of Yin Yoga is that it helps to create a sense of calm and inner balance. By holding poses for longer periods, practitioners can open up blocked energy channels, allowing for a more free flow of energy throughout the body. This can help to reduce stress and anxiety, while also improving overall flexibility. Regular practice of Yin Yoga can also help to relax the nervous system, improve sleep quality, and reduce fatigue.
What is Rocket Yoga?
Rocket yoga is a fast-paced form of Ashtanga yoga that was created by Pattabhi Jois in Mysore, India. It is a combination of traditional Ashtanga poses and faster-paced vinyasas inspired by the Ashtanga Primary Series. In Rocket Yoga, practitioners move quickly through postures with the help of breath counts, allowing them to cover more ground in less time. A typical Rocket Yoga class will include postures from the Ashtanga Primary Series as well as some postures from the Intermediate Series.
The postures in Rocket Yoga are designed to help practitioners build strength, stamina, and flexibility. Common postures for Rocket Yoga include standing poses such as Warrior I and II, seated poses such as Boat Pose and Revolved Triangle Pose, as well as Sun Salutations.
Benefits of Rocket Yoga
The benefits of Rocket Yoga are numerous. By moving quickly through postures with the help of breath counts, practitioners can increase their energy levels and focus while strengthening their bodies and minds. Regular practice of Rocket Yoga can also help to improve coordination and balance, while also helping to reduce stress and anxiety. Additionally, Rocket Yoga can help practitioners to build strength and increase their cardiovascular endurance.
Conclusion
Practicing Ashtanga yoga has many benefits, from increased strength, flexibility, and mobility to improved mental clarity and focus. The Primary Series of Ashtanga yoga, in particular, is a powerful practice that can be used for physical, mental, and spiritual transformation. The breath count is an integral part of the practice, as it helps to synchronize the movement with the breath for an enhanced experience. Additionally, the Bandhas are essential for deep internal work and for cultivating internal energy. For a restorative and calming yoga practice, Yin yoga can be used to balance out the more intense asana sequences of the Primary Series.
In conclusion, Ashtanga yoga and its Primary Series are powerful tools for physical, mental, and spiritual transformation. By incorporating the breath count, Bandhas, and Yin yoga into the practice, practitioners can gain even more benefits from their practice.
