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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