Ashtanga Yoga:
A Deep Dive
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Ashtanga Yoga is a dynamic and structured form of yoga that involves a series of postures (asanas) linked with breath and movement. It was popularized by Sri K. Pattabhi Jois in the 20th century. The practice consists of six series of postures, with the primary series, known as "Yoga Chikitsa" or Yoga Therapy, being the first and most commonly practiced.
Breath (Pranayama)
Vinyasa:
Drishti:
The Primary Series (Yoga Chikitsa):
Example Sequence of the Primary Series:
The Practice:
Benefits:
Here are some key components of Ashtanga Yoga:
The Eight Limbs of Yoga:
Ashtanga Yoga is based on Patanjali's Yoga Sutras, which outline the eight limbs of yoga:
- Yama: Ethical standards and sense of integrity.
- Niyama: Self-discipline and spiritual observances.
- Asana: Physical postures.
- Pranayama: Breath control.
- Pratyahara: Withdrawal of the senses.
- Dharana: Focused attention.
- Dhyana: Meditation.
- Samadhi: A state of ecstasy or union with the divine.
Breath (Pranayama)
Vinyasa:
Ashtanga Yoga emphasizes a specific type of movement called Vinyasa, where each movement is linked to an inhale or exhale. This creates a flowing sequence of postures, building heat and energy in the body.
Drishti:
This refers to gazing at a specific point during the practice, which helps with concentration and mindfulness.
The Primary Series (Yoga Chikitsa):
The primary series consists of a specific sequence of postures designed to detoxify and align the body, increase strength and flexibility, and calm the mind. The series includes standing poses, seated postures, and finishing poses.
Example Sequence of the Primary Series:
1. Surya Namaskara A (Sun Salutation A) – 5 rounds
2. Surya Namaskara B (Sun Salutation B) – 5 rounds
3. Standing Postures:
- Padangusthasana (Big Toe Pose)
- Padahastasana (Hand Under Foot Pose)
- Utthita Trikonasana (Extended Triangle Pose)
- Utthita Parsvakonasana (Extended Side Angle Pose)
- Prasarita Padottanasana A/B/C/D (Wide-Legged Forward Bend)
- Parivrtta Trikonasana (Revolved Triangle Pose)
- Parivrtta Parsvakonasana (Revolved Side Angle Pose)
- Akarna Dhanurasana (Archer Pose)
- Dandasana (Staff Pose)
4. Seated Postures:
- Paschimottanasana (Seated Forward Bend)
- Purvottanasana (Upward Plank Pose)
- Ardha Baddha Padmottanasana (Half Bound Lotus Forward Bend)
- Triang Mukhaikapada Paschimottanasana (Three-Limbed Forward Bend)
- Janushirasana (Head-to-Knee Forward Bend)
- Marichyasana A/B/C (Marichi's Pose)
- Navasana (Boat Pose)
- Bhujapidasana (Shoulder-Pressing Pose)
- Kurmasana (Tortoise Pose)
- Supta Kurmasana (Sleeping Tortoise Pose)
- Garbha Pindasana (Embryo Pose)
- Kukkutasana (Rooster Pose)
- Baddha Konasana (Bound Angle Pose)
- Upavistha Konasana (Seated Angle Pose)
- Supta Baddha Konasana (Reclining Bound Angle Pose)
5. Finishing Poses:
- Sarvangasana (Shoulder Stand)
- Halasana (Plow Pose)
- Karnapidasana (Ear Pressure Pose)
- Matsyasana (Fish Pose)
- Uttara Paschimottanasana (Legs-up-the-Wall Pose)
- Savasana (Corpse Pose)
The Practice:
Ashtanga Yoga is traditionally practiced in a led class or self-practice format. It's advisable for beginners to start with a qualified instructor to learn the sequences and proper alignment.
Benefits:
Practicing Ashtanga Yoga can lead to increased strength, flexibility, and concentration, as well as improved physical and mental well-being.
In this course, you will be able to observe the practice.
Meet the teacher
Brice Watson
Brice Watson is a KPJAYI authorized yoga teacher, spiritual coach and content creator for her YouTube channel Esoteric Atlanta. She has spent several years in India, studying traditional yoga and philosophy under Sharath Jois (lineage holder of Ashtanga yoga, grandson of the late Pattabhi Jois).
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