Ashtanga Vinyasa Yoga: A Comprehensive Guide

Ashtanga Vinyasa Yoga is an intense and energetic style of yoga that emphasizes posture alignment, breath awareness, and a predetermined flow of poses. Originating from classical yoga in Mysore, India, this practice is distinguished by a quick flow that synchronizes breathing with movement. Ashtanga Vinyasa Yoga demands high levels of focus, energy, and concentration. It is often claimed to cleanse the mind and soul, eliminating negativity. The practice consists of six series, and one must be cautious to follow the sequence, which includes Yoga Chikitsa, Nadi Shodhana, and Sthira Bhaga. To ensure proper execution of the asanas, it is advisable to work with a yoga expert. 

Ashtanga Vinyasa is a 20th-century practice (around 100 years old). The ancient teachings of yoga were passed down through oral transmission, and due to the lack of printing media, some written scripts were maintained on palm leaves. One notable text is Yoga Kurunta, a Tamil script by Vamana Rishi, which describes Ashtanga Vinyasa Krama, although there is no historical evidence of this book. 

The legendary T. Krishnamacharya was a great scholar and expert in yoga who sought practical knowledge from his guru, Rama Mohan Bhramachari, in the early 20th century. He later introduced Ashtanga Vinyasa to the royal family of Mysore and trained numerous students, broadening the perspective of vinyasa krama. Today, Vinyasa is a leading yoga style worldwide, among many popular styles of modern yoga practices. 

The term 'Vinyasa' derives from the Sanskrit word 'Nyasa,' meaning 'to place,' with the prefix 'vi,' meaning 'in a special manner.' This concept is akin to how a musician arranges notes in a raga, emphasizing the flow or sequence of placing asanas one after another with proper breathing and alignment in a special way. 

In Ashtanga Vinyasa, a series refers to a predefined sequence of asanas. The practice is divided into six series: the Primary Series, Intermediate Series, and four Advanced Series, each with a set order of asanas. 

The Primary Series, known as Yoga Therapy or Yoga Chikitsa, has a cleansing and toning impact on the body and mind. It increases strength and flexibility while releasing tension and realigning the nervous system. The series begins with forward bends, followed by twists and hip openers, with a vinyasa between each pose. Regular practice enhances focus, willpower, mind-body awareness, and confidence as practitioners overcome mental obstacles. 

The Primary Series consists of four parts: Vinyasa A & Vinyasa B, Standing Asanas from Padangusthasana to Veerabhadrasana-B, Sitting Asanas from Dandasana to Sethubandhasana (including Urdhva Dhanurasana and Paschimottanasana), and the Finishing Sequence from Sarvangasana to Utpluthti. 

The Intermediate Series, known as Nadi Shodhana or 'nerve cleansing,' emphasizes backbend poses, preserving spinal flexibility and opening energy pathways for the free flow of Prana. This series also has four parts: Vinyasa A & Vinyasa B, Standing Asanas from Padangusthasana to Parshottanasana, Sitting Asanas from Pashasana to Urdhva Mukha Dhanurasana, and the Finishing Sequence from Sarvangasana to Utpluthti. 

Lastly, the Advanced Series, known as Sthira Bhaga (Stability), consists of four different series. 

Key points of Ashtanga Vinyasa include Bandha, which consists of four locks that should be applied throughout the practice to prevent damage to internal organs and properly channel energy. Maintaining Ujjayi breathing, a deep breathing technique, is advised throughout the asana practice. This involves expanding and relaxing the throat muscles to generate heat that helps release tension and purify the blood, often accompanied by a hissing sound created by contracting the epiglottis. 

Drishtis, or gazing points, are also essential in Ashtanga Vinyasa for focusing and withdrawing the senses. There are nine drishtis: Angustha Madhya drishti (between the thumbs), Bhrumadhya drishti (between the eyebrows, or third eye), Nasagra drishti (tip of the nose), Hastagra drishti (tip of the fingers), Parshva drishti (to the left side), Parshva drishti (to the right side), Urdhva drishti (upward), Nabhichakra drishti (focusing on the navel), and Padayogra drishti (tip of the toes).