ASHTANGA YOGA
ABOUT THE PRACTICE/METHOD OF
Ashtanga literally means eight limbs, which comprises of Yama, Niyama, Āsana, Prāṇāyāma, Pratyāhāra, Dhāraṇā, Dhyāna, and Samādhi. Each limb is very essential and complete. According to Lord Patanjali if these limbs are practiced with dedication under the guidance of a traditional and authentic teacher, yoga can cure or lessen our physical, mental, moral and spiritual sufferings, his wisdom radiates in glory.
The 8 Limbs of Ashtanga Yoga
The 8 limbs of Ashtanga Yoga are described by Patanjali in the Yoga Sutras as follows:
1. Yama (Abstinences): self restraint - Ahimsa (Non- Violence), Satya (Truthfulness), Asteya(Non-Stealing), Brahmacharya(Celibacy), Aparigraha(Non-possessiveness). If one follows Yama systematically, one develops a relationship of affection and compassion for all living beings. This attitude of perceiving all living beings with total equality is essential for the welfare of the society.
2. Niyama (Observances): Fixed observance - Shaucha (purity), Santosha (content), Tapas (austerity) , Swadhyaya (self study), Ishwara pranidhana(surrendering to lord). If one follows them systematically, then riots, anger, hatred and aversion will slowly disappear from the society.
3. Āsana (Postures): Means posture, which brings steadiness in body and mind, and removes duality. Asana practice renders correct blood circulation. The ligaments and various parts of the body will function at the perfect, ultimate level.
"To bring the body and sense organs under control, the asanas, or postures, should first be studied and practised"
Guruji Sri K Pattabhi Jois
4. Prāṇāyāma (Breath Control): Regulating the life force, physically the breath. To practice pranayama , certain level of competency should be developed in asana practice, which will be evaluated by teacher.
Yama, Niyama, Āsana and Prāṇāyāma are considered as Bahiranga Yoga (external practices).
5. Pratyāhāra (Sense withdrawal): Withdrawal of senses from its objects. Which means to bring the senses under control and to keep them from wandering as they wish.
6. Dhāraṇā (Concentration): The act of concentration. This is very important step to achieve ekagrata (one – pointedness) of the mind. When mind is controlled the senses to follow it.
7. Dhyāna (Meditation): The act of contemplation.
8. Samādhi (Contemplation): Complete absorption
Pratyāhāra, Dhāraṇā, Dhyāna and Samādhi are Antaranga yoga (internal practices).
Results are achieved through only Abhyasa (dedicated practice) which is the method through which one gets yoga sadhana and not through mere practice of rituals and debates on yoga topics The obstacles in the practice of yoga are excessive/poor sleep, laziness and disease. One has to remove these by the root and throw them away in order to keep the yoga practice regular and continuous.
The Tradition / Paraṃparā
T.Krishnamacharya (1888-1989)
Sharath Jois with his Grandfather, Pattabhi Jois (Guruji)
Pattabhi Jois (1915 - 2009)
Saraswati Jois
R. Sharath Jois
Jyotsna Sistla with her teacher, Sharath Jois
The Ashtanga Yoga Method is a living tradition that goes back over 5,000 years and has the Teacher-Student Relationship at its epicentre. It is a practice rooted in spirituality & mindfulness. When practiced correctly it gradually leads the practitioner to discover their potential on all levels of human consciousness - physical, psychological & spiritual.
Through this practice of correct breathing (Ujjayi Pranayama), postures (āsanas), and gazing point (dṛṣṭi), we gain control of the senses and a deep awareness of ourselves. By maintaining this discipline with regularity and devotion, one acquires steadiness of body and mind.
In modern times like ours, Ashtanga Yoga is linked to the late yoga master Sri K. Pattabhi Jois, otherwise known as Guruji (1915 – 2009) and disciple of T.Krishnamacharya. He passionately spread the practice to countless people all over the world and, his teachings are reverently carried forward by his grandson R. Sharath Jois (Sharath Yoga Center, Mysore, India); his daughter, Saraswati Jois (KPJAYI, Mysore, India); his son, Manju Jois in California USA, and granddaughter, Sharmila Mahesh in Bangalore, India.
As a student & practitioner of this timeless tradition, it is my intention to share the Ashtanga Yoga practice in this lineage with sincere focus and dedication.
The Practice / Method
Ashtanga Yoga series, which when practised correctly and with discipline, has been shown to help build strength, improve flexibility, relieve stress and create a general state of calmness, wellbeing and ease.
The practice has 6 series that follow a set-sequence of postures connected by breath and movement, making the practice a moving meditation. The Primary Series (Yoga Chikitsa) detoxifies and aligns the body. The Intermediate Series (Nadi Shodhana) purifies the nervous system by opening and clearing the energy channels. The Advanced Series A, B, C and D (Sthira Bhaga) intergrate the strength and grace of the practice, requiring higher levels of flexibility and humility. Each level is to be fully developed before proceeding to the next, and the sequential order of asanas is to be meticulously followed. Each posture is a preparation for the next, developing the strength and balance required to move further.
In our classes we will focus on the Primary Series with breath and discipline at the epicentre. The goal is developing a daily physical practice to strengthen, purify and energise the body., eventually leading to a steady, controlled mind and a healthy nervous system. Students learn postures in a fixed order and progress through the sequence gradually. The practice uses a special movement-breathing technique called 'vinyasa'. Vinyasa is the term for breath synchronised with movement. The vinyasa links the asanas together in the dance of the breath. The intention is to create internal heat & sweat to detoxify muscles and organs thus resulting in improved circulation and a light, strong body.
About "Mysore Style"
Ashtanga Yoga is traditionally taught in the “Mysore style" and is the most impactful approach in learning and understanding the practice. The name Mysore is derived from the actual city located in Southern India where Sri K. Pattabhi Jois lived, studied, taught and raised his family for most of his life.
Mysore Style is also deemed as supervised self-practice where the āsanas (postures) are introduced and taught, one at a time, so the student can easily memorise the sequence with confidence and comfort, ultimately building the skills to move through the practice in a self-empowering manner. It is a self-paced practice in a group setting where the student advances at their own rate under the teacher's guidance. The practice is offered at an individual level depending on where they are the day they walk into class. Rest assured, there will always be guidance and support when needed. When first starting out, it is recommended that students commit to at least one month at a minimum of 3 times a week to accelerate and deepen the learning process.
Since each asana is designed to prepare the practitioner for the rest of the series of postures, students new to the method have a shorter practice than more experienced students. As they gain strength, stamina, flexibility and concentration, additional postures are given by the teacher, so the practice becomes longer and more demanding.
Ashtanga yoga is also a great way to experience the meditative side of yoga. It involves a consistent focus of the mind on the breath, the posture and the gaze which allows us to be focused in the present moment. Since we don't have to put our mind to deciding what asana to do next each day, and the series is more or less set, the practice becomes a moving meditation.