Rooted in ancient Indian tradition, Ashtanga Yoga offers a structured approach to both physical fitness and spiritual growth, making it a comprehensive practice for those seeking balance in body, mind and spirit. In this guide, I will explore the history, key principles and benefits of Ashtanga Yoga, along with some practical tips for getting started.
The History of Ashtanga Yoga
Ashtanga Yoga, as it is practised today, was developed by Sri K. Pattabhi Jois in the 20th century. However, its origins can be traced back to the ancient yoga text, the “Yoga Korunta,” which was passed down through generations of yogis. Pattabhi Jois, who studied under the renowned yoga teacher T. Krishnamacharya, codifiedit into the system we know today.
The word “Ashtanga” comes from the Sanskrit words “ashta” meaning “eight” and “anga” meaning “limb.” It refers to the eight limbs of yoga outlined by the sage Patanjali in the “Yoga Sutras.” These eight limbs are: Yama (ethical guidelines), Niyama (self-discipline), Asana (postures), Pranayama (breath control), Pratyahara (withdrawal of the senses), Dharana (concentration), Dhyana (meditation), and Samadhi (enlightenment). It seeks to integrate all eight limbs into a holistic practice.
The Structure of Ashtanga Yoga
It is often described as a “set sequence” practice. Unlike other styles of yoga where the sequence of poses may vary from class to class, Ashtanga follows a specific sequence of postures, which are always performed in the same order. This sequence is divided into six series, each increasing in difficulty:
- Primary Series (Yoga Chikitsa): This is the foundational series, focusing on aligning the body and detoxifying it through breath and movement.
- Intermediate Series (Nadi Shodhana): This series is designed to purify the nervous system by opening and clearing the energy channels.
- Advanced Series (Sthira Bhaga): There are four levels within the Advanced Series, which require a high level of strength, flexibility and concentration.
Each series begins with Sun Salutations (Surya Namaskar), followed by a standing sequence, a seated sequence, and a closing sequence. The practice is traditionally done six days a week, with one rest day and specific days of rest during new and full moons, known as “moon days.”
The Role of Breath and Drishti in Ashtanga Yoga
Two key elements distinguish it from other styles: the use of breath and drishti (gaze).
- Breath (Ujjayi Pranayama): The breath is controlled and rhythmic, known as Ujjayi or “victorious breath.” This deep, resonant breathing helps to build internal heat, purify the body and focus the mind.
- Drishti (Gaze): Each posture in Ashtanga Yoga has a specific focal point, or drishti, to direct the gaze. This practice helps in developing concentration and drawing the mind inward, away from distractions.
Benefits of Ashtanga Yoga
It offers numerous benefits for both the body and mind:
- Physical Strength and Flexibility: The rigorous practice builds muscular strength, increases flexibility and improves overall endurance.
- Mental Clarity and Focus: The combination of breath control and drishti sharpens mental focus, leading to a calmer and more centred mind.
- Detoxification: The internal heat generated by the practice helps to detoxify the body by purging impurities through sweat.
- Discipline and Commitment: The set sequence and daily practice cultivate discipline, commitment and a deeper connection to the self.
Getting Started with Ashtanga Yoga Poses
For beginners, Ashtanga Yoga poses may seem challenging, but it’s accessible with the right approach:
- Start with the Primary Series: Focus on mastering the Primary Series before moving on to more advanced postures. It’s essential to build a strong foundation.
- Practice Consistently: Regular practice is key. Even if you start with shorter sessions, consistency will lead to progress.
- Find a Qualified Teacher: Ashtanga is traditionally taught in a “Mysore style” class, where students practise at their own pace under the guidance of a teacher. A qualified teacher can offer personalised adjustments and guidance.
It is a powerful practice that goes beyond mere physical exercise. It’s a journey of self-discovery, discipline and transformation. Whether you’re new to yoga or an experienced practitioner, Ashtanga offers a structured path that can help you achieve balance and harmony in all aspects of life.
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