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Ashtanga
From Wikipedia, the free encyclopedia.
Ashtanga Vinyasa Yoga is an ancient system of yoga popularized by K. Pattabhi Jois.[1] Pattabhi Jois (1915-2009) 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.[2]
This method of yoga involves synchronizing the breath with a progressive series of postures—a process producing intense internal heat and a profuse, purifying sweat that detoxifies muscles and organs. The result is improved circulation, a light and strong body, and a calm mind.
The sage Patanjali outlined eight aspects—or “limbs”— of spiritual yogic practice in his Yoga Sutras:[6]
| Sanskrit | English |
| Yama | moral codes |
| Niyama | self-purification and study |
| Asana | posture |
| Pranayama | breath control |
| Pratyahara | sense control |
| Dharana | intention |
| Dhyana | meditation |
| Samadhi | contemplation |
The first four limbs—yama, niyama, asana and pranayama—are considered external cleansing practices. According to Pattabhi Jois, defects in these external practices are correctable while defects in the internal cleansing practices—pratyahara, dharana, dhyana and samadhi—are not. Pattabhi Jois thought these internal defects to be potentially dangerous to the mind unless the correct Ashtanga Yoga method was followed.[7] Thus Pattabhi Jois emphasized that the “Ashtanga Yoga method is Patanjali Yoga.” [8]
Bandhas
There are three bandhas which are considered our internal body locks, prescribed in the different postures. The bandha is a sustained contraction of a group of muscles that assists the practitioner not only in retaining a pose 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.
Drishtis
Drishti (dṛṣṭi), 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 postures.
There are, in total, nine drishtis that instruct the yoga student in directing his or her gaze. Each pose 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
