Sri K. Pattabhi Jois
Ashtanga Yoga was popularised by Sri K. Pattabhi Jois (right) who began his yoga studies in 1927, practising with Krisnamacharya, an Indian yoga teacher, ayurvedic healer and scholar. By 1948, Jois had established the Ashtanga Yoga Research Institute for teaching the specific yoga practice known as Ashtanga. To learn more about Sri K. Pattabhi Jois, I would recommend reading Guruji, described on my recommended reading page.
Eight Limbs
Ashtanga translates as “eight limb” – ashta (eight) and anga (limb). The eight limbs of Ashtanga Yoga are restraint, observance, posture, breath control, sense withdrawal, concentration, meditative absorption, and “enstasy.” This last word, which means “standing inside of,” is Mircea Eliade’s translation of samadhi, which literally means to “put together” or “bring into harmony.” (Richard Rosen)
Vinyasa and Ujjayi
Vinyasa – also essential to Ashtanga Yoga – refers to the synchronicity of movement and breath, turning the practice into a dynamic flow. The length of one inhale or one exhale dictates the length of time spent transitioning between postures. It is vital that breath leads movement, rather than the reverse.
The term Vinyasa may also refer to a specific series of movements between each asana (posture). For example, in Surya Namasakara A the flow is from Samasthiti back to Samasthiti (via Urdhva Vrikasana > Uttanasana A > Uttanasana B > Chaturanga Dandasana > Urdhva Mukha Svanasana > Adho Mukha Svanasana > Uttanasana B > Uttanasana A > Urdhva Vrikasana). So, what characterises Ashtanga is the dynamic linking of asanas which creates a sense of flow and movement between the static postures of hatha yoga. The purpose of Vinyasa is to purify the body by increasing circulation and body heat, leading to an increase in sweating. Vinyasa really facilitates flexibility, and tendon and muscle strength. This, combined with Ujjayi breathing (see below) with each movement distinguishes Ashtanga from other yoga forms. In Ashtanga, the flow between asanas is as important as the postures themselves. Ashtanga yoga asanas always follow a particular sequence, which means the Ashtanga practitioner could visit a primary series led practice in London, Paris or New York and know exactly what to expect.
The breathing style used in Ashtanga Vinyasa Yoga is Ujjayi – a relaxed diaphragmatic style of breathing, characterized by a soft hissing sound which resonates in the practitioner’s throat. Throughout a practice, this specific breathing style is maintained in alignment with movements. The steady cycle of inhales and exhales provides the practitioner with a calming, mental focal point. Additionally, Vinyasa and Ujjayi create internal heat, which leads to purification of the body through increased circulation and sweating.
Bandhas
Also of great importance are bandhas (locks). There are three bandhas which are our internal body locks. The bandha is a sustained contraction of a group of muscles that assists not only in retaining a pose but also in moving in and out of it. Mula Bandha, or root lock, is performed by tightening the muscles around the pelvic and perineum area. Uddiyana Bandha, often described as bringing the navel to the base of the spine, is a contraction of the muscles of the lower abdominal area – this bandha is considered the most important bandha as it supports our breathing and encourages the development of strong core muscles. Jalandhara Bandha, throat lock, is achieved by lowering the chin slightly while raising the sternum and the palate bringing the gaze to the tip of the nose.
Teaching & Practice
I am currently learning Primary Series and intend to be doing so for the next few years! My teacher is Matt Ryan (above left) of Yoga Manchester, who is authorised to Level 2 by KPJAYI in Mysore, India.
As Gregor Maehle correctly points out: “The importance of learning the method from a qualified teacher cannot be stressed enough. It is not possible to learn yoga from a book or video, because these media cannot provide feedback when the student engages in a posture poorly. If this was the case, little or no benefit would be gained from the practice; in fact damage could be done.”
