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What is Astanga Yoga?

http://yoga.about.com/od/ashtangayoga/a/ashtangs.htm

What is Ashtanga Yoga?

Ashtanga (also spelled Astanga) means "eight limbs" in Sanskrit, which refers to the eight limbs of yoga laid out in the Yoga Sutras of Patanjali. The Ashtanga method of asana practice was interpreted by T. Krishnamacharya and Sri K. Pattabhi Jois from an ancient text called theYoga Korunta, which described a unique system of hatha yoga developed by Vamana Rishi.

Who is Pattabhi Jois?

K. Pattabhi Jois (1915-2009) began his studies with Krishnamacharaya in Mysore, India at the age of 12. He became the leading practitioner and teacher of Ashtanga yoga, which is a set series of poses done in a flowing Vinyasa style. In 1958, he published his treatise on Ashtanga yoga, Yoga Mala. His first western students began to arrive in Mysore in the early 1970s. For a first-hand account of how Ashtanga spread westward and profoundly influenced the way yoga is practiced today, check out the book Guruji. After Pattabhi Jois died in 2009, his grandson Sharath took over the Ashtanga leadership role, including teaching the many students who continue to flock to Mysore to study with the master and deepen their practices.

The Ashtanga method stresses daily vinyasa flow practice using ujjayi breathing, mula bandha,uddiyana bandha, and drishti. There are six different Ashtanga series through which a student progresses at his or her own pace.

About the Ashtanga Series of Poses

The first or primary series, called Yoga Chikitsa, is described in Yoga Mala. Yoga Chikitsa, which means yoga therapy, realigns the spine, detoxifies the body, and builds strength, flexibility and stamina. The series of about 75 poses takes an hour and a half to two hours to complete, beginning with sun salutations (surya namaskara A and surya namaskara B) and moving on to standing poses, seated poses, inversions and backbends before relaxation.

The intermediate or second series is called Nadi Shodana, meaning nervous system purification. It cleanses and strengthens the nervous system and the subtle energy channels throughout the body. This series is only introduced when the primary series is strong. It follows the same progression (sun salutations, standing, sitting etc.) as the primary series, but introduces new poses and variations.

The four advanced series are called Sthira Bhaga, which means divine stability. Pattabhi Jois originally outlined two intensive advanced series, but later subdivided them into four series to make them accessible to more people. These series emphasize difficult arm balances and are only appropriate for extremely advanced students.

Ashtanga Classes: Led and Self-Led

Many yoga studios offer led Ashtanga classes, meaning a teacher leads the class and instructs students in the order of the poses, usually in the primary or secondary series. An Ashtanga studio is called a shala and is typically closed twice a month for moon days. Once students know the order of poses very well, they may often opt for self-led, orMysore style practice. This is an opportunity for students to practice at their own pace and level of ability, but in the company of other students and with the encouragement and advice of a teacher, as needed. In the Mysore method, the student masters each pose in sequence and is given new poses to work on by their teachers as they become ready. Ashtanga can be an ideal foundation for home practitioners once they know the sequence of poses.

Is Ashtanga for You?

Ashtanga yoga is extremely popular and inspires fierce loyalty in its students. This vigorous, athletic style of practice appeals to those who like a sense of order and who like to do things independently.

WHAT TO EXPECT FROM AN ASHTANGA YOGA CLASS

ITS HOT

I'm not talking Bikram-yoga hot, but it's pretty hot. Most studios turn on the heat, so expect to be in a room that's about 80 to 90 degrees. This means you'll probably get pretty sweaty, so it's best to wear long pants to absorb your sweat and to prevent drips of sweat from puddling on your mat, making it dangerously slick.  A rug or yoga towel placed on your regular sticky mat is also a must. You might want to bring a hand towel to class as well to wipe the perspiration off your face and arms.

Depending on how strict the instructor is, they might encourage you not to drink water during the practice, since you're working so hard to build the fire inside you, and the water will "put the fire out." So make sure you drink throughout the day before you practice to prevent dehydration.

It's Repetitive
Ashtanga yoga has been taught by the late Pattabhi Jois since 1948, and it involves a set sequence of poses that a practitioner follows in the exact same order every time. Most studios offer Primary Series or Intermediate Series classes. Most ashtanga yogis are practicing Primary Series, which follows this sequence: Five Sun Salutation As, Five Sun Salutation Bs, the Standing Sequence, the Primary Series (Seated Postures), and the Closing Sequence. The beauty of the repetition is that since each class is the same, you can visit any studio in the world, and you'll be able to do the exact same class you do at home. Or once you memorize the sequence, you can practice on your own at home. Some people love the repetition since it can act as a form of moving meditation, while others may see it as boring.

If you're not a touchy-feely person, it might shock you when you show up to an Ashtanga class and the instructor sits on you in a Seated Forward Bend. Ashtanga teachers spend a tremendous amount of time learning what's called "assists," where they press, pull, and twist your body to help you get deeper into postures. If the instructor has magical hands and experience, these assists will feel amazing, and they might be the reason you keep coming back. On the other hand, some instructors can be a little too aggressive on the assisting front and push you deeper than your body was made to go, causing injuries. Know that you have every right to request that the instructor not assist you. Just politely tell them at the beginning of class or the first time they approach you.

It's Fast-Paced With a Lot of Movement
An Ashtanga class always starts out with 10 Sun Salutations to warm you up, and once you hit the seated postures, you're doing what's called vinyasas (mini Sun Salutations) between each posture. This keeps your body warm, which enables you to get deeper into poses. Vinyasas are the link between postures that make this type of yoga more like a fluid dance, and the constant moving not only works your muscles but also helps to quiet your mind.

It's Quiet, Yet Loud
There's no music and no talking amongst practitioners, but what you will hear is the instructor calling out names of poses (usually in Sanskrit) and the unmistakable sound of the hissing ujjayi breath. It's an audible, even breath you create by bringing your breath into the back of your throat, and hearing it helps you connect your movements with each inhale and exhalation.

Bandha Who?
You might hear your teacher mention your bandhas, and what they're referring to are the two main "locks" or "seals" you hold: mula bandha is the anal lock, and uddiyana bandha is the lower abdominal lock. The first one is like a kegel, where you engage your pelvic floor. It's the muscles you'd use if you were urinating and someone walked in on you and you suddenly needed to stop. The second bandha is all about engaging your lower abs, drawing your naval toward your spine. Ideally you're supposed to hold these two locks throughout the entire practice to encourage energy to flow upward through your nadis (energy channels).

It's All About Forward Bends
Primary Series is all about different variations of folding in half, whether you're standing or sitting down. That means it's a great complement to other types of exercise where you tend to have tight hamstrings or a lower back. This also means you need to be careful and not let your competitive nature cause you to push too hard .

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Mysore Style Classes Aren't the Best Option If You're New to Ashtanga
This style of Ashtanga yoga is self-led. You walk into a quiet room, lay out your mat, and work your way through the 90-minute practice without any instructor telling you which poses to do. You need to have memorized the sequence, and as you go from pose to pose, the instructor assists you.

SURYA NAMASKARA A

सूर्य नमस्कार

Sūrya Namaskāra

SUN SALUTATION

Info about sequence|Asana overview|Vinyasa overview

Urdhva Vrikshasana

Uttanasana A

Uttanasana B

Chaturanga Dandasana

Urdhva Mukha Shvanasana

Adho Mukha Shvanasana

Uttanasana B

Uttanasana A

Urdhva Vrikshasana

Samasthitih

SURYA NAMASKARA B

सूर्यनमस्कार

Sūrya-Namaskāra

SUN SALUTATION

Info about sequence|Asana overview|Vinyasa overview

Utkatasana

Uttanasana A

Uttanasana B

Chaturanga Dandasana

Urdhva Mukha Shvanasana

Adho Mukha Shvanasana

Virabhadrasana A

Chaturanga Dandasana

Urdhva Mukha Shvanasana

Adho Mukha Shvanasana

Virabhadrasana A

Chaturanga Dandasana

Urdhva Mukah Shvanasana

Adho Mukha Shvanasana

Uttanasana B

Uttanasana A

Utkatasana

Samasthitih

Standing Series

FUNDAMENTAL-POSITIONS

BASIC SEQUENCE

Info about sequence|Asana overview|Vinyasa overview

Padangushthasana

Pada Hastasana

Utthita Trikonasana

Parivritta Trikonasana

Utthita Parshvakonasana

Parivritta Parshvakonasana

Prasarita Padottanasana A

Prasarita Padottanasana B

Prasarita Padottanasana C

Prasarita Padottanasana D

Parshvottanasana

Finishing Series

FINISHING SEQUENcE

ENDING OF THE PRACTICE

Info about sequence|Asana overview|Vinyasa overview

Salamba Sarvangasana

Halasana

Karna Pidasana

Urdhva Padmasana

Pindasana

Matsyasana

Uttana Padasana

Shirshasana A

Shirshasana B

Urdhva Dandasana

Balasana

Baddha Padmasana

Yoga Mudra

Padmasana

Utplutih

Shavasana