Ashtanga Yoga

Ashtanga Yoga – A Powerful, Set Practice for Strength and Flexibility

What is Ashtanga Yoga?

Ashtanga Yoga is a vigorous and highly structured style of yoga that follows a very specific sequence of postures, always done in the same precise order. Unlike more free-flowing styles like Vinyasa, Ashtanga has a fixed series of poses that you practice in a set sequence, with every session starting and ending with particular rituals. This practice is physically demanding and is all about building strength, flexibility, and endurance.

The word 'Ashtanga' comes from the Sanskrit term 'Ashta', meaning 'eight,' and 'Anga', meaning 'limbs.' These eight limbs are the core principles of yoga, originally laid out by the ancient sage Patanjali in the Yoga Sutras. Ashtanga Yoga is often seen as the practical application of these eight limbs, which include:

• Yama (how you act ethically)
• Niyama (self-discipline)
• Asana (physical poses)
• Pranayama (breathing control)
• Pratyahara (turning your senses inward)
• Dharana (concentration)
• Dhyana (meditation)
• Samadhi (a state of pure bliss or enlightenment)

Why Do Ashtanga Yoga? Benefits for Everyone:

• It builds Strength
• It makes you more Flexible
• It boosts your Stamina
• It sharpens your Mental Focus
• It helps Detoxify your Body
• It can help with Weight Loss
• It improves your Posture
• It helps you develop Discipline

How to Do Ashtanga Yoga – Your Step-by-Step Guide

1. Step 1: Set Up Your Practice Space
   • Find a quiet, open area where you won't be distracted. Roll out your yoga mat and make sure you have enough room to move freely.
   • Gather any props you *might* need, like blocks, straps, and a bolster, though Ashtanga is usually practiced without many props.
2. Step 2: Start with Centering and Breathwork
   • Sit in a comfortable seated position (like Sukhasana or Easy Pose), and close your eyes.
   • Focus on your breath. In Ashtanga, you'll practice Ujjayi breath, which is slow and controlled, creating a soft, audible sound as you breathe in and out through your nose.
   • Begin with five deep breaths, setting a positive intention for your practice.
3. Step 3: Sun Salutations (Surya Namaskar)
   • The Ashtanga sequence always starts with several rounds of Sun Salutations A.
   • Sun Salutations A helps warm up your body and sets the rhythm for your breath and movements.
4. Step 4: Practice the Standing Sequence
   • Ashtanga includes a Standing Sequence of poses that really focus on strength, balance, and flexibility.
   • Warrior I (Virabhadrasana I), Warrior II (Virabhadrasana II), Triangle Pose (Trikonasana) are common ones.
5. Step 5: Seated Poses and Forward Bends
   • Seated Forward Fold (Paschimottanasana), Bound Angle Pose (Baddha Konasana), Head-to-Knee Pose (Janu Sirsasana) are typical here.
6. Step 6: Inversions and Backbends
   • Shoulder Stand (Sarvangasana), Plow Pose (Halasana), Camel Pose (Ustrasana) are often included.
7. Step 7: Closing Sequence
   • End with Seated Meditation (Dhyana) and Savasana (Corpse Pose), letting your body and mind fully rest.

Extra Tips for Doing Ashtanga Yoga:

• Consistency is Key: Ashtanga Yoga follows a set sequence, and it's best to practice regularly to really see improvements in your strength, flexibility, and mental focus.
• Focus on Breath: Ashtanga’s breath-focused practice really encourages mindfulness. Keep your breath steady and focused to guide your movements and maintain a smooth flow.
• Start Slowly: If you're new to Ashtanga, begin with just a few rounds of Sun Salutations and gradually add more poses.
• Practice with Integrity: Ashtanga demands discipline. Be patient with yourself, and avoid pushing too hard. Respect what your body can do, and work within those limits.

Who Can Benefit from Ashtanga Yoga?

• People looking for a physically challenging practice that's structured and consistent.
• Anyone who wants to improve their physical fitness, mental clarity, and overall well-being.
• Individuals seeking a disciplined approach to yoga.

Final Thoughts

Ashtanga Yoga is a tough and structured practice that emphasizes moving with your breath, building strength, and improving flexibility. It's great for both men and women, helping you develop discipline and body awareness, supporting your pelvic floor, and boosting overall core stability. The series of progressive poses builds endurance, sharpens your mental focus, and promotes a holistic sense of well-being.

Commit to the practice—build strength, balance, and resilience through Ashtanga Yoga.