An introduction
to Ashtanga
Ashtanga Yoga in the Tradition of Sri K. Pattabhi
Jois
Annie Grover Pace
Yoga is a philosophy of life, which also has the potential
to create a vibrantly healthy body and mind.
Ashtanga Yoga, practiced in its correct sequential order,
gradually leads the practitioner to rediscovering his or
her fullest potential on all levels of human consciousness--physical,
psychological, and spiritual. Through this practice of
correct breathing (Ujjayi Pranayama), postures (asanas),
and gazing point (driste), we gain control of the senses
and a deep awareness of our selves. By maintaining this
discipline with regularity and devotion, one acquires steadiness
of body and mind.
"Ashtanga" literally means eight limbs. They
are described by Patanjali as: Yama (abstinences), Niyama
(observances), Asana (postures), Pranayama (breath control),
Pratyahara (sense withdrawal), Dharana (concentration),
Dhyana (meditation), and Samadhi (contemplation). These
branches support each other. Asana practice must be established
for proper practice of pranayama and is a key to the development
of the yamas and niyamas. Once these four externally oriented
limbs are firmly rooted, the last four internally oriented
limbs will spontaneously evolve over time.
"Vinyasa" means breath-synchronized movement.
The breath is the heart of this discipline and links asana
to asana in a precise order. By synchronizing movement
with breathing and practicing Mula and Uddiyana Bandhas
(locks), an intense internal heat is produced. This heat
purifies muscles and organs, expelling unwanted toxins
as well as releasing beneficial hormones and minerals,
which can nourish the body when the sweat is massaged back
into the skin. The breath regulates the vinyasa and ensures
efficient circulation of blood. The result is a light,
strong body.
There are three groups of sequences in the Ashtanga system.
The Primary Series (Yoga Chikitsa) detoxifies and aligns
the body. The Intermediate Series (Nadi Shodhana) purifies
the nervous system by opening and clearing the energy channels.
The Advanced Series A, B, C, and D (Sthira Bhaga) integrate
the strength and grace of the practice, requiring higher
levels of flexibility and humility.
Each level is to be fully developed before proceeding
to the next, and the sequential order of asanas is to be
meticulously followed. Each posture is a preparation for
the next, developing the strength and balance required
to move further.
BREATH: The continuity of deep, even breathing cannot
be overemphasized in the Ashtanga Yoga system. When breath
feeds action, and action feeds posture, each movement becomes
gentle, precise, and perfectly steady.
According to the teachings of Sri T. Krishnamacharya and
Sri K. Pattabhi Jois, "Breath is Life." Breathing
is our most fundamental and vital act and holds a divine
essence: exhalation a movement towards God, and inhalation
an inspiration from God. Our last action in life is to
exhale, which, in essence, is the final and total surrender
to God.
PRACTICE: It is said that where there is no effort there
is no benefit. Strength, stamina and sweat are unique aspects
of this traditional Yoga, seemingly contrary to Western
perceptions of Yoga. This demanding practice requires considerable
effort and taps into and circulates a vital energy throughout
the body, strengthening and purifying the nervous system.
The mind then becomes lucid, clear and precise; and according
to Sri K. Pattabhi Jois, "Wherever you look you will
see God." Only through practice will we realize the
truth of what our guru often says:
"Everything is God."
