Astanga-Vinyasa Yoga is a dynamic, energetic style of asana practice. The postures follow a set sequence, with each pose linked to the next in a continuous flow of movement, synchronised by a special form of deep rhythmic breathing called the ujjayi breath. The breath is the heart of the practice. It not only links the postures, but develops an intense internal heat which expels toxins and purifies muscles and organs. The practice of Astanga Yoga is vigorous and challenging, developing stamina along with strength and flexibility. It is not, however, a mere fitness programme or “work-out”. With the right intention, the practice becomes a moving meditation, channelling and grounding energy and preparing the physical body for the subtler levels of advanced yoga.
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Sri K Patthabi Jois |
Right intention focuses the mind. It involves attention throughout the practice upon the ujjayi breath, bandhas (muscular ‘locks’ in the body) and dristi (gaze). Bandhas are internal muscular contractions which contain and direct prana or life-force energy in the energetic body. As Ujjayi breathing deepens the flow of prana into the body, the bandhas channel it along the 72,000 nadis or currents of energy in the subtle body. Dristi involves a focus of the eyes, and whether it is on the thumb or tip of the nose or the third eye, it serves to draw the mind and senses away from external distractions towards an experience of inner stillness and the deep reality of the present moment.
“Astanga” means eight limbs. It refers to the eight limbs or stages of practice which the Indian sage Patanjali codified from ancient oral tradition. “Vinyasa” means breath harmonised with movement. It aligns internal and external experience with the core vibration of life. The Astanga-Vinyasa method of practice focuses upon the third, fourth and fifth limbs. Through the practice of asana (third limb), it stretches, twists, kneads, strengthens, opens, realigns and purifies the body. Through the ujjayi breathing, it leads to pranayama (fourth limb), expanding, freeing and directing prana. And with a deep practice of dristi, it develops pratyahara (fifth limb), a steadiness of mind. At the same time, it provides the necessary strength for developing the first two limbs, which concern ethical living, and serves as a gateway towards the higher limbs of meditation and union with the divine.
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The traditions of yoga come down to us according to an ancient lineage of teachings, from guru to disciple. Guru means “remover of darkness”—or one who brings enlightenment. The present guru of Astanga yoga is Sri K. Pattabhi Jois. Guruji has devoted his long life to teaching the Astanga-Vinyasa method of yoga. A man of radiant love and boundless energy, he still teaches today in his late eighties in Mysore, Southern India. Along with his own guru, Krishnamacharya, Guruji translated an ancient text called the Yoga Korunta, which contains the vinyasa system of asana practice and codifies the sequences of poses into the different series. |
Astanga-Vinyasa Yoga practice begins with the Primary Series (which in itself is extremely challenging!). Known as “Yoga Chikitsa”, the Primary Series works to detoxify the body and heal the muscular-skeletal system. The Second or Intermediate Series, known as “Nadi Sodhana”, purifies the nervous system, opening and clearing the channels of the energetic body. The remaining two or four series (depending on how they are listed), deepen and intensify this energetic balancing. They require an extraordinarily advanced level of practice.
Astanga-Vinyasa Yoga involves much more than attending class once a week. It is actually a system of self-practice. Class instruction provides the initial teaching of the postures and sequence, along with corrections, tips and physical adjustments to help you deepen into poses. It creates a space where the energy and discipline of practice is fostered. However, to receive the full benefits of this method of yoga, you will need to develop a personal home practice. As you practise daily (i.e. 5-6 times a week), yoga becomes a process of self-discovery and personal challenge. Each day involves a fresh encounter upon your mat with the fullness of present reality.