Ashtanga Vinyasa Yoga or Ashtanga Yoga is a system of yoga founded by Sage Vamana in his Yoga Kurantha, rejuvenated by Krishnamacharya, popularized by K. Pattabhi Jois, and which is often promoted as a modern-day form of classical Indian yoga. Pattabhi Jois began his yoga studies in 1927 at the age of 12, and by 1948 had established an institute for teaching the specific yoga practice known as Ashtanga (Sanskrit for "eight-limbed") Yoga.
The following are the fundamentals of Ashtanga Vinyasa Yoga which the practitioner should know, though the essence will reveal itself with dedication and regular practice
Vinyasa
The term vinyāsa refers to the alignment of movement and breath, a method which turns static asanas into a dynamic flow. The length of one inhale or one exhale dictates the length of time spent transitioning between asanas. Asanas are then held for a predefined number of breaths. In effect, attention is placed on the breath and the journey between the asanas rather than solely on achieving perfect body alignment in an asana, as is emphasized in Hatha yoga.
The term vinyasa also refers to a specific series of movements that are frequently done between each asana in a series. This viṅyāsa 'flow' is a variant of Sūrya namaskāra, the Sun Salutation, and is used in other styles of yoga beside Ashtanga Vinyasa Yoga. A standard vinyāsa consists (for example) of the flow from caturaṅga, or plank, to caturaṅga daṇḍāsana, or low plank, to ūrdhva mukha śvānāsana or upward-facing dog, to Adho Mukha Svanasana, or downward-facing dog.
Breath:
The breathing style used in Ashtanga Vinyasa Yoga is Ujjayi which is a relaxed diaphragmatic style of breathing, characterized by an ocean 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, viṅyāsa and Ujjayi together create internal heat, which leads to purification of the body through increased circulation and sweating.
Bandha:
Another major principle of Ashtanga Vinyasa Yoga is the bandha, or muscle locking/contraction, which focuses energy in the body and is closely tied to the breath. There are a variety of bandhas. The bandha is a sustained contraction of a group of muscles that assists the practitioner not only in retaining an asana but also in moving in and out of it. The Mūla Bandha, or root lock, is performed by tightening the muscles around the pelvic and perineum area. The Uḍḍīyāna 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. Jālaṅdhara 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.
Drishti
Drishti or focused gaze, is a means for developing concentrated intention. The most common is Ūrdhva, or upward gazing, where the eyes are lifted, with the spine aligned from crown to tailbone. This technique is employed in a variety of asanas.
There are, in total, nine drishtis that instruct the yoga student in directing his or her gaze. Each asana is associated with a particular drishti. They include:
§ Aṅguṣṭha madhyai: to the thumb
§ Bhrūmadhya: to the third eye, or between the eyebrows
§ Nāsāgrai: at the tip of the nose (or a point six inches from the tip)
§ Hastagrai: to the palm, usually the extended hand
§ Pārśva: to the left/right side
§ Ūrdhva: to the sky, or upwards
§ Nābhicakra: to the navel
§ Pādayoragrai: to the toes
Ashtanga Vinyasa Yoga is different from many yoga classes wherein order of asanas is completely predefined. A practice will comprise four main parts: an "opening sequence," one of the six main "series", a back-bending sequence, and a set of inverted asanas, referred to as the "finishing sequence." Practice always ends with shavasana. The opening sequence begins with 10 Sun Salutations and then several standing asanas. Next, the practitioner will do one of the six main series, referred to as follow:-
1. Primary series (Yoga Chikitsa),
2. Intermediate series (Nadi Shodhana)
3. Advanced A, B, C, or D (Sthira Bhaga) series level.
Newcomers to Ashtanga Yoga practice the primary series, after learning the standing sequence. The Primary Series is the most important series as it forms the basis of the entire system. Practitioners may advance to more difficult series over a period of years or decades, but the goal of this style is not to learn the more difficult asanas but rather to learn to maintain internal focus throughout the practice.
Daily or regular practice is highly emphasized in Ashtanga Vinyasa Yoga. Ashtanga Yoga is traditionally taught in Mysore style (supervised self practice, named after the city in India where Ashtanga originates), where each student moves through the practice at his or her own pace and level. An individual with an established Ashtanga practice might take between an hour and two hours, depending on his or her own personal speed, but a beginner will likely have a shorter practice.
Here is the Video of Ashtanga Vinyasa Sun Salutation B which is practiced after Sun Salutation A.
Keep Practicing... All is Coming.....
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