|
What is Ashtanga Yoga (Vinyasa)? The Ashtanga tradition of Shri K. Pattahbi Jois (and now his grandson Sharath Jois) stems from the eight limbed system of Pantanjali (eight limbs = Ashta - anga). The asana practice (ie: postures) is an energetic physical practice with the focus on the breath, married with movement (vinyasa) in a sequential series of postures. All practitioners begin with the Primary Series as a means to build strength, flexibility, and endurance.
It is traditional for the student to take in the lineage from the teacher, thus preserving it's truest form. In our classes, there is the option to use sheets (see below) that dictate the sequence for the student and we hold no bias if it is needed to continue on your path. The hope is that the student will continue to practice regularly so the practice begins to take form from within. The physical practice of the Primary Series begins with Sun Salutations to warm up, proceeds with standing and balancing asanas (postures), floor asanas, then finishing asanas. Each practice is designed to stretch, strengthen, and wring out the body for a balanced lifestyle. |
Tristhana: The three actions that bring the Ashtanga practice into fruition: posture, breathing system (ujjayi or victorious breath, uddiyana bandha and mula bandha - the navel and pelvic floor engagement) and gaze point (dristhi). They are always integrated with each other, the effects are the purification on the physical level, nervous system, and mental level, leaving one with a clearer state of focus.
One might think of the Ashtanga Vinyasa practice as 'climbing a mountain' where the practitioner begins in the state of samastithi much like standing not only before the climb but upright as tall as the peak; perhaps signifying our ability to take on the practice in a way that facilitates a changing perspective of what we can achieve when we put in the work. We 'climb the mountain' physically by first taking Surya Namaskar A/B to warm up, then head into standing postures to ready the body for a greater connection. The seated postures open the body to purification and expanded consciousness as we fold, bend, and twist our way through a meandering path uphill. We work our endurance to the 'top' of the hill, then proceed to bring the energy back down by taking postures designed to reconnect us to our inner strength. Finishing postures re-neutralize our energy and bring us back to home. |
Opening Chant: Invocation
Om Vande gurunam charanaravinde sandarshita svatma sukhavabodhe nih shreyasa jangalikayamane samara halahala mohashantyai Abahu purushakaram shankhachakrasi dharinam sahasra shirasam shvetam pranamami patanjalim Om I bow to the lotus feet of the supreme teacher who reveals the happiness of self-realization; who like the jungle doctor removes the delusion caused by the great poison of conditioned existence. To Pantanjali, who (representing the serpent of infinity) has thousands of white, radiant heads, who in his human form holds a conch (representing sound), a discus (representing light), and a sword (representing discrimination). I prostrate. I love how this is a chant in gratitude: we are grateful to our teachers, to this practice, to our inner light for shining in the direction of the eight limbed system of Patanjali's Ashtanga. |
|
Practice Pages - David Swenson's Ashtanga Yoga,
"The Practice Manual" |
RESOURCES:
|
|
Surya Namaskar A:
The Ashtanga Vinyasa practice begins with Sun Salutations and connects us to the breath, bandhas, and dristi. Surya A has 9 forms. |
In Surya Namaskar A, begin slowly. Make a concerted effort to connect to breath, bandhas, dristi to begin focusing on the inner world. Begin ujjayi breathing as equalizing inhale to exhale. Sweeps out the cobwebs so that the physical body can open. Take Surya Namaskar A 5x.
|
| ||
|
Surya Namaskar B:
Longer than Surya Namaskar A, and is used to warm up all parts of the body and consists of 17 forms. We add utkatasana and virabhadrasana A to the original Surya A. |
In Surya Namaskar B, we begin to build heat. We open the body in a more lifted and energetic way, and work to calm down the breath as we move more quickly, essentially opening up the lungs to greater cardiovascular health. It is said that one should be 'glistening' upon completion of the practice.
|
| ||
|
Standing Asanas:
Beginning with wrist stretch and strength as in padangustasana and padahastasana; body stretching, grounding, and twisting in utthita trikonasana A/B, utthita parshvakonasana A/B, and prasarita padottanasana A/B/C/D. |
Each asana has a specific focus moving forward. The medicine of each posture is deliberate, and quite effective if performed with awareness. Each standing pose is performed on the right leg, then left leg before switching to the next asana. There is always a hip opener then a closure of the hips by nature; in prasarita padottanasana A/B/C/D pay attention to the shoulders and chest as they are being opened to reverse a life of poor posture.
|
| ||
|
Standing Asanas, cont.: Parsvottanasana is another pose that aims to open the body and prepare for the next phase of practice. Balancing postures uttitha hasta padangustasana and ardha baddha padmottanasa build strength and endurance as well as open the hips. Transition postures utkatasana, virabadhrasana A/B bring about a greater inner focus and clarity to finish out the standing poses (if taking Primary sequence do all standing postures; if practicing intermediate do standing through parsvottanasana only then intermediate).
|
This stage of the standing asanas is working to build power and flexibility. Beginning with a deep shoulder and back body stretch as in parsvottanasana, and moving into balancing postures that test our endurance as well as the ability to remain focused on dristi. Uttitha hasta padangustasana A/B/C/D is strung together and held for 16 breaths: five breaths each shape without coming down in A/B/D; the C posture is held for one breath before holding the leg up without the assistance of the arms.
Ardha baddha padmottanasana can be done alternatively as tree pose (vrksasana) or figure 4 legs with the right ankle over the left knee. Please be safe! There is a reconnection to breath via vinyasa before utkatasana in which advanced practitioners may choose to take a handstand. Utkatasana and virabadhrasanas A/B are held for 5 breaths each side to find alignment: after utkatasana there's a connecting vinyasa, then step forward with the right leg for virahadhrasana A. Then take vira A on left leg before opening up to vira B on LEFT side first, then right leg. Optional handstand to vinyasa, or take vinyasa via step back. |
| ||
|
Primary Series:
Dandasana, paschimottanasana A/B/C focus on core strength and length of the spine. Purvottansasana is the counter stretch of the prior seated asanas and provides posterior chain development. Ardha baddha padma paschimottanasana opens the hips and shoulders. Trianga mukhaikapada paschimottanasana brings on greater awareness of the rotation of the femur bones in the sockets. Janu sirsasana A/B/C opens the hips and deepens hip mobility and bandha awareness. Marichysana A/B/C/D all ask us to awaken the spine as we fold, rinse, and twist. Navasana is the pinnacle core pose. Bhujapidasana begins to flirt with arm balancing and requires a lot of strength and flexibility to enter and exit with appropriate transitions. Kurmasana and supta kurmasana test our inner strength and further our awareness as we deepen the opening of the hips and legs. We've just climbed to the top of the Ashtanga mountain. |
We begin the Primary Series:
*Dandasana - floating through to seat, land still hovering in an L-shape before landing. Still deeply engaged, keep the hands by the hips, and legs active, pull core in and up. There is no vinyasa until after Paschimottanasana C. The Paschimottanasanas all build upon the prior one and increase stretch and strength. *The Purvottanasana is the counterstretch to Paschimottanasana, and can be taken in reverse table instead of plank. Take vinyasa. *Ardha baddha padma paschimottanasana is a fold that focuses on opening the hips and shoulders, while stretching length up the spine. Take vinyasa after right/left sides. *Trianga mukhaikapada paschimottanasana requires internal rotation of the femur bones at the socket to balance the sit bones on the floor. Take vinyasa after right/left sides. *Janu sirsasana A - seated tree pose; janu sirsasana B - forcing mula bandha; janu sirsasana C - deep external rotation of the hip. Take vinyasas between right/left sides. Marichiasana A - |
| ||
|
Primary Series, cont.:
Garbha pindasana and kukkutasana weave together to further our inner control from the core as we rock around in round-robin, driving the movement with the bandhas and land in the lift up. Baddha konasana A/B look toward solidifying the hip opening as well as the true length of the spine. Upavishta konasana A/B and supta konasana ask not only to strengthen the legs and lengthen the spine but command control of the hips at the sockets by way of bandha engagement. Supta padangusthasana A/B/C uses gravity to open even more. Ubhaya padangusthasana and urdhva mukha paschimottanasana ask us to take control of rocking up right at the mula bandha with effortless ease. Setu bandhasana brings a strong awareness of our posterior chain and asks us to be mindful as we enter and exit, much like a closure to an enjoyable well-worn book. We've just descended the mountain and are heading home. |
| |||
|
Finishing Postures:
Beginning with urdhva dhanurasana, the practitioner is asked to work in a deep way in the shoulders as well as a front body stretch, in combination with enormous strength. Paschimottanasana is the counter stretch to deep backbends and is taken as a restorative pose. Sarvangasana begins the inversion practice to calm and soothe the nervous system. Coupled with halasana, karnapidasana, urdhva padmasana, and pindasana the practitioner has a greater sense of ease as the legs are elevated above the heart. Matsyasana and uttana padasana are the counter postures to the shoulderstanding poses and need to be taken with strength and power to reopen the heart and throat. Sirsasana A/B require strong shoulders but ultimately should be a relaxing way to end the practice. Baddha padmasana is the 'maha mudra' in which we bow inward and give thanks for our practice and connection to the divine. Padmasana is a recharging station, plugging us back in to our own energetic currents, while tolasana (uthplutihi) reengages our strength and will to finish our practice. Savasana is our rest, where we allow the benefits of the practice to seep into our being. |
| |||