Yoga is an ancient system originating more than 5,000 years ago. Translating literally to yoke, union or means, yoga is a holistic practice which goal is to yoke with the divine.
The sanskrit word ashtanga literally translates into 'eight limbs'. The Yoga Sutras of Patanjali, written in the second century BC, are the first known systematic writings about yoga philosophy and practices and where he first describes the eight fold path.
1. Yamas- Moral observances
-Ahimsa: Non violence
-Satya: Truth
-Asteya: Non stealing
-Bramacharya: Self restraint
-Aparigraha: Non greed
2. Niyamas
-Saucha: Purity
-Santosha: Contentment/acceptance
-Tapas: Austerity/sacrifice
-Svadyaya: Study
-Isvara Pranidhana: Dedication/faith
3. Asana - Postures
4. Pranayama - Breath
5. Pratyahara - Observance/withdrawal of the senses
6. Dharana - Concentration/focus
7. Dhyana - Meditation
8. Samadhi - Enlightment/ultimate consciousness
ASHTANGA VINYASA YOGA as taught by Sri K Pattabhi Jois from Mysore, India is a holistic practice that addresses all levels of human consciousness; physical. psychological and spiritual. With dedication, discipline and devotion, regular practice allows the practitioner to slowly gain control of his senses, creating a steadiness of body, mind and spirit.
As we break down into its elements in order to explain the system it is important to remember that Ashtanga, as a holistic system, cannot be defined by its parts alone, rather it is when all its components come together that they create this wonderful unique practice.
There are six series in the Ashtanga system, that progressively get more demanding. The series are set sequences of asanas (poses). It is very important to not deviate from the original sequences since these poses are designed in a specific order. Each pose is a preparation for the next.
The six series are divided into three groups:
Primary Series (First Series)
YOGA CHIKITSA - Yoga Therapy
Detoxifies, balances and aligns the body.
Intermediate Series (Second Series)
NADI SODHANA - Nerve Cleansing
Opens and balances the nadis (energy pathways) purifying the nervous system.
Advanced Series A,B,C and D (Third, Fourth, Fifth and Sixth Series)
STHIRA BHAGAH - Divine Grace
Integrates the practice. Higher levels of flexibility and humility are required.
Along with the eight limbs and the asanas, there are three main components that integrate the practice: Ujjayi Pranayama, Bandhas and Dristi.
UJJAYI PRANAYAMA AND VINYASA
In Ashtanga Vinyasa Yoga the practice begins with the breath. Asana and movement happen as a consequence of the breath. Throughout the practice breath and movement are synchronized; an expansive movement will correspond to an inhale and a contractive movement to an exhale.
In the Ashtanga system the word vinyasa takes two meanings. First of all, it describes the marriage of breath and movement that carries throughout the practice. It also refers to the series of movements that connect most of the poses. Throughout the seated sequence the poses are connected by vinyasas. This involves, after taking five breaths in a certain pose, inhale lift up, exhale jump back into chaturanga dandasana, inhale upward dog, exhale downward dog, inhale jump through, other side of the pose/ next pose, and so on. Vinyasas create a sense of flow and connection in the practice, as well as maintaining a pace and promoting heat.
Ujjayi breath is used. By breathing in and out the nose, sealing the lips, engaging and expanding the back of the throat, allowing for the air to swirl, resonate and heat up. Ujjayi breath is a long, deep, loud, steady and deliberate breath which, along with the use of the Bandhas, creates internal heat. The heat produced begins the cleansing process in the body. It thins out the blood allowing for better circulation throughout the body, including the joints. It also strips the internal organs of impurities and excretes them through the sweat produced in this intense practice.
BANDHAS
We need air for fire to burn. The fire is produced by the use of the Bandhas. These are internal energy locks that regulate the flow of prana (life force).
MULABANDHA is the root look. It is located at the base of our spine on and around the perineum, the spot between the genitals and the anus. Engaging Mulabandha can be hard at first, specially because it is much more subtle that we expect it to be. It is achieved by gently engaging and lifting the muscles of the pelvic floor.
UDDIYANA BANDHA means flying upward. It is located at the lower abdomen. It is achieved by exhaling and drawing and lifting up the navel.
Both Mulabandha and Uddiyana Bandha should be engaged throughout the entire practice.
DRISTI
The Dristi is used to stabilize the mind. As human beings we tend to be curious and get distracted easily. It might be hard for most of us to be in a room full of people and not be tempted to look around and let our mind wonder about. The Dristi helps us balance our internal and external practice. We fix out gaze on a steady place in order to look inward and become more focused.
There are nine Dristis. Each asana is assigned a particular one.
1. Nasagrai: Tip of the nose
2. Ajna Chakra: Third eye
3. Nabi Chakra: Navel
4. Hastagrai: Hand
5. Padhayoragrai: Toes
6 & 7. Parsva Dristi: Far right or left
8. Angustha Ma Dyai: Thumbs
9. Urdhva or Antara Dristi: Directly up
It is hard sometimes for people to grasp the true meaning of yoga, getting lost in the physical challenge of the poses. Yoga is not exercise or gymnastics. Yoga lies within the practice. The poses are mainly designed to purify the individual, addressing every aspect of our beings. Physical, mental, emotional, spiritual and energetic. The benefits of yoga are endless; it is true that there are physical benefits such as improving strength and flexibility, cleansing the body by creating heat and sweat, regulating all systems in the body by creating balance. But the main focus of yoga is to fulfill the eight fold path; to facilitate concentration and meditation in order to reach enlightment. To strip from everything and anything that is not conducive to our well being, bringing forth what is most noble, sacred and divine.
'A person is said to have achieved yoga, the union with the self, when the perfectly disciplined mind gets freedom from all desires and becomes absorbed in the self alone' - Bhagavad Gita.
Yoga shows us the path, the means to the realization of our true nature. Yoga is a metaphor for life. We face ourselves on our mats everyday and we surrender. We surrender into our breath, into a pose, our minds, our selves and everything around us. How do we achieve that? By approaching without any expectations or judgement. Only with an open mind and heart, with acceptance and gratitude.
