Ashtanga Yoga

The word ‘yoga’ in the ancient language of Sanskrit means to ‘yoke,’ or unite, the mind, body, and spirit. The West has chosen to focus mainly on the physical exercise aspect, but yoga also offers an opportunity to train the mind, body, and breath, as well as connecting with one’s spirituality.  The physical part of the yoga lifestyle is called hatha yoga, which focuses on asanas, or poses. Meditation and chanting are used in some types of yoga.

There are a number of different types of yoga, of which Ashtanga yoga is a popular variety. It is a vigorous, fast-paced form of yoga that helps to build flexibility, strength, stamina and concentration. A person doing Ashtanga yoga moves quickly through a set of predetermined poses while remaining focused on deep breathing. It is a series of poses performed sequentially and beginning with sun salutations.

Based on an ancient text that describes a complex system of linked yoga postures, Ashtanga yoga is the method of yoga taught by Sri Pattabhi Jois. This text was re-discovered by Jois and his guru, Krishnamacharya, in the early 1930’s.

‘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. It is considered that this is a key to the development of the yamas and niyamas. Once these first four externally-oriented ‘limbs’ are firmly established, the last four internally-oriented ‘limbs’ will automatically develop over time.

Within Ashtanga, the length of the inhaling breath should be the same as the length of the exhaling breath. By synchronizing the breathing and movement in the poses, the blood is heated, thereby cleaning and thinning it, allowing it to flow more easily throughout the body. The improved circulation removes toxins and relieves pain in the joints. The sweat then carries the impurities from the body.

Ashtanga is not merely a method of working out, but it offers a philosophy for life and design for living.

Ashtanga Yoga classes offer students exercises to stretch and flex the body, develop breath awareness, relaxation and sometimes meditation. There are no age restrictions or restrictions of physical capability, you can take yoga classes to become fit and flexible – you don’t have to be that already. As the class will involve a wide range of movements it’s a  good idea to go in light, loose-fitting clothes for the first few sessions ( you can invest special kit later if you  want to continue with the classes).

Some of the ‘poses’ will be in a standing position, no shoes are required as you will be working in bare feet. For others will take place at ground level, so you’ll need a soft surface to lie, kneel or stand on. Many yoga classes will provide yoga mats, depending on where they are situated, or you may need to bring your own. Check before your first class.

A number of different activities will take place during the course of the class which is generally just under one hour. Obviously each class varies according to the teacher and the level of the students, but the following will give an idea of the contents of a typical class.

You may begin with a limbering up session: moves and sequences (such as Sun Salutations) to warm up the muscles and joints. This prepares the body and mind for asana (posture) work. These exercises may be referred ‘pawanmuktasana’ (wind/energy-releasing postures).

Then you will be instructed in some ‘asanas’ (yoga postures) which strengthen and tone the body and improve the flow of energy – regulating physical systems of the body and breath, and stilling the mind for meditation.The purpose of asana work is not how far you can contort your body, but how to combine stability (stira) with ease/relaxation (sukha).

Much emphasis will be paid to breathing throughout the class. Simple breathing techniques will develop awareness and relaxation of the breath. The breathwork moves into ‘pranayama’ exercises which teach how to control and move ‘prana’ through the breath. Prana means the life-force energy.

The session is likely to end with a quiet wind-down reflective time, perhaps with meditation.
If you had any physical disability or short–term restriction in movement, be sure to let the yoga instructor know before the class.  A skilled teacher will know many ways to adjust and adapt the exercises so that everyone can join in and each one can get the maximum benefit from the class.

Yoga has a wealth of benefits. It can improve flexibility, strength, balance, and stamina. In addition, many people who practice yoga say that it reduces anxiety and stress, improves mental clarity, and even helps them sleep better. The physical benefits of regular Astanga practice include improved circulation, increased oxygenation of the blood, greater strength and flexibility in muscles (especially core muscles) as well as spinal flexibility and improved posture.

Yoga asanas or postures stretch the body, open up the area of the chest (aiding breathing ) and in turn helps to lift pressure off the heart area. The twisting movements, in particular, aid digestion and processes of elimination.

Scientific research is now setting out to ratify the specific benefits of yoga, and areas of research include: multiple sclerosis, chronic obstructive pulmonary disease, asthma, back pain, arthritis, asthma, multiple sclerosis and cancer.   Many benefits and improvement to the physical state have been claimed for regular yoga practice: increased vitality and strength; managing on-going problems such as diabetes, weight loss, osteoarthritis;  reduction  of stress and anxiety.

The experience of yoga is to offer total relaxation whereby physical, mental and emotional tensions are released and replaced by a stable nervous system and mental clarity. Yoga practice offers a clear and peaceful mind.