What is Ashtanga Vinyasa Yoga?

Ashtanga-Vinyasa Yoga is a dynamic yoga practice, which is a specific sequence of yoga asanas (Hatha Yoga exercises), connected by vinyasas, accompanied by the holding of bandhas and drishti.

Features and Definitions

This definition gives all the distinguishing features of this method:

1. The practice is a strictly defined sequence of asanas, combined into series. The series contain asanas of increasing complexity and have a certain focus on the effect on the body. The transition from one sequence to another is possible only after fully mastering the previous series; otherwise, an unprepared body can quickly become exhausted, and instead of accumulating energy and health, you will get injuries, bad mood, and general well-being. The first series is called Yoga Chikitsa (yoga healing from diseases), which is considered yoga for beginners and contains basic poses, mastering which will improve the body and organism. Almost everyone who starts practicing the first series regularly notes a gradual decrease in weight, improvement in overall well-being and mood, and uninterrupted functioning of the gastrointestinal tract. Many asanas have a stimulating effect, blood circulation accelerates, which also leads to the elimination of toxins. The second series - Nadi Shodhana (cleansing of energy channels) is designed to heal the nervous system, but it is also a sequence of asanas. The first two series are considered basic, and mastering them bestows a harmonious life, strong health and nerves, and a stable emotional state. The third and subsequent sequences (there are 5 in total, according to some sources - 6) are considered advanced, and their consideration makes sense only after fully mastering the first two series (which take years, and even decades to master).
2. Vinyasa is a movement synchronized with breathing. Each asana is usually held for 5 to 25 breaths. Vinyasas help distribute the energy generated during the performance of a particular asana throughout the body and provide flow - continuous and smooth movement of the body from one asana to another. It is believed that the prefix “vinyasa” began to be used only in the West, for a clearer distinction and designation of the Ashtanga Yoga method (in the narrow sense), spread by Guru Sh.K. Pattabhi Jois. Shri Krishna Pattabhi Jois is a student of Sh.T. Krishnamacharya (B.K.S. Iyengar was also a student of Krishnamacharya and the author of a separate authorial direction of yoga). Currently, the Ashtanga Yoga tradition is supported by Pattabhi Jois’s son - R. Sharath Jois, living and teaching yoga in India. Every year, hundreds of students seek to attend Sharath Jois’s classes to obtain or maintain their qualification (the right to be called) a yoga teacher.
3. Bandhas are actions associated with pressure or tension of certain muscles, representing energy locks in the human body. In other words, holding bandhas means directing the blocking and movement of prana to certain areas. Holding bandhas helps maintain the stability of asanas and direct the movement of prana (energy) in the right direction.
4. Drishti is a technique of concentration of attention and gaze at a certain point. Holding bandhas and drishti is the key to success in performing not only complex asanas, but also initial ones.
   The fundamental idea of Ashtanga Yoga practice for beginners is the need to perfect the initial asanas, after which you can proceed to the practice of more complex exercises.
   This method cultivates determination to practice and patience. It is known that many advanced yogis at the beginning of their journey could repeat the initial sequence of exercises for years before receiving the guru’s blessing to practice more complex sequences. Sharath Jois always clarifies in his works that the main thing is to get on the mat and practice as much as the body can today, and you need to be grateful for the fact that today you were able to practice in principle.

Formats for Beginners

Ashtanga-Vinyasa Yoga is practiced in two styles: Mysore classes and led classes.

Mysore Classes

Mysore classes are an independent practice of each student; the teacher acts as an observer and can correct asanas during practice; such practice is possible not only in yoga studios and schools but also independently at home - without a teacher. This is a unique practice format characteristic only of Ashtanga Yoga. Advantages and features of practicing in the “Mysore class” style:

1. personal attention from the teacher (if the practice is not independent): individual help takes into account the personal needs and characteristics of the students, which is practically impossible in classes where everyone practices under general instructions. The teacher devotes as much time to you as you need.
2. moving at your own pace: you can spend more time on asanas that are more difficult; you have the opportunity to deepen the practice of those asanas that require more time, taking into account the current state of the body;
3. increased concentration on your own practice, rather than passively listening to the teacher and automatically performing asanas;
4. everyone practices at their own pace and their own sequence of asanas (for example, beginners and advanced yogis can practice within the same class - there are no restrictions), therefore, psychologically, beginners may be more comfortable in such a class - less comparison “with a neighbor” and no “sports competition”;
5. group dynamics: there is something special about practicing in a class full of people. In such classes, there is a feeling of “energy”: the breathing of the practitioners, the movement of their bodies gives a feeling of warmth. This magical “energy” runs through the entire practice and energizes everyone present.
6. mobility: you can practice anywhere, anytime. You don’t need special equipment (belts, blocks, etc.) or even a mat. You only need space. This is a symbolic reminder that yoga is not connected to the material world. You are not dependent on anything or anyone, except yourself - your body and breath.
   Who are Mysore-style classes suitable for? Beginners, as well as advanced practitioners - that is, everyone who practices yoga.

Led Classes

Led classes are the practice of a sequence under the guidance of a teacher who keeps track of vinyasas and sets the rhythm of breathing. Features of practicing in the “led-class” style.

1. practice is conducted under the teacher’s count (as a rule, the count is conducted in Sanskrit; a metronome can also be used for dynamics);
2. the teacher can remind you during practice about the points of drishti and which bandhas to hold, but no instructions on entering or holding the pose should follow;
3. this style of practice is a kind of standard - if you can perform the sequence at the given pace, then it is considered that you can master further sequences.
   Who are led-style classes suitable for? Students who have skills in performing asanas of the practiced sequence, as well as advanced practitioners.

General Asana Structure

1. usually the practice begins with a mantra - gratitude to yoga teachers. Mantras at the beginning and end of practice allow you to tune in to the practice, thank the teachers and the whole world; they are pronounced in Sanskrit independently or by repetition after the teacher.
2. any of the series begins with a sequence of Surya Namaskar A (5 repetitions) and Surya Namaskar B (three to five repetitions);
3. after the second step, the practitioner begins one of the series, which always includes: a. standing asanas - the basis of any sequence, which cannot be skipped; b. seated asanas - change depending on the sequence; c. inverted asanas (final sequence).
4. the practice ends with a mantra closing the practice;
5. at the end of the practice, Shavasana (corpse pose) is necessarily performed. To summarize: Ashtanga Yoga is a philosophical system of yoga that includes, in addition to physical exercises and breathing, also regulators of other areas of human life. Ashtanga-Vinyasa Yoga is a method (a set of tools and rules for their application) of practicing Ashtanga Yoga that we apply directly when we stand on the mat.