ASHTANGA VINYASA YOGA

 Ashtanga Vinyasa Yoga is an intense and energetic style of yoga that places a focus on posture alignment, breath awareness, and a predetermined flow of poses. It has its roots in classical yoga and it was originated at Mysore, India and is distinguished by a quick flow that synchronises breathing with movement. Ashtanga Vinyasa Yoga requires high levels of focus, energy, and concentration. It is claimed to cleanse the mind and soul and eliminate all negativity. Ashtanga Vinyasa consists of a sequence of six series. But when practicing, one must be cautious since the sequence must be followed, which is Yoga Chikitsa, Nadi Shodhana and  Sthira Bhaga. To ensure that you perform the asanas correctly, it is best to work with a yoga expert. 

Ashtanga Vinyasa is of 20th Century ( around 100 years old). The The ancient yoga was taught by oral transmission. Since printing media was not available some of the written scripts were maintained in palm leaves. One such book was Yoga Kurunta, a Tamil script of Vamana rishi which described about Ashtanga Vinyasa Krama as said. ( Historically no evidence of this book).

The legend T. Krishnamacharya was great scholar and expert in yoga. He was in search of a guru to collect more practical knowledge which made him to meet his guru Rama Mohan Bhramachari and received knowledge about vinyasa krama in early 20th century. Later he introduced to royal family of Mysore and trained several students with a broader prospective of vinyasa krama. Today vinyasa is a leading yoga style in the world among many popular styles of modern yoga practices.

 “Vinyasa” is derived from the Sanskrit term Nyasa, which means “to place,” and the prefix vi, “in a special manner”, like a musician arranges  notes in a raga. Here in yoga flow or sequence to place Asana one after another with proper breathing and alignment in special way.

Series in Ashtanga Vinyasa

IN=n ashtanga Vinyasa a series means predefined Asana sequence. It is said that there are several series in Ashtanga Vinyasa. 

Ashtanga Vinyasa Yoga is made up of six series (Primary, Intermediate and four Advanced Series) each of which has a set order/sequence of Asanas.

Primary Series-Yoga chikitsa (Yoga Therapy Series). 

Because the Ashtanga Primary Series has a cleaning and toning impact on the body and mind, it is also known as yoga Therapy or Yoga Chikitsa.  Physically speaking, the Primary Series' asanas (poses) increase body strength and flexibility, releasing tense muscles and realigning and cleansing the nerve system and body. Forward bends open the series, followed by twists and hip openers with a vinyasa in between each pose.

 Through regular practice focus, willpower, mind-body awareness and confidence are improved as we overcome the mental obstacles to our practice.

 Primary series has 4 parts as below:

• Vinyasa A & Vinyasa B
• Standing Asanas: Padangusthasana to Veerabhadrasana -B
• Sitting Asanas: Dandasana to Sethubandhasana (Urdhva Dhanirasana, Paschimuttanasana is also added)
• Finishing Sequence: Sarvangasana to Utpluthti.

Intermediate Series- Nadi Shodhana (Psychic Purification Series).

Nadi Shodhana, which translates to "nerve cleansing," is the name given to the Intermediate or Secondary Series. This is a result of the emphasis on backbend poses. In addition to preserving the spine's flexibility, backbends help to open the energy pathways that permit Prana to move freely.  

• It has also 4 parts 
• Vinyasa A & Vinyasa B
• Standing Asanas- Padangusthasana to Parshottanasana
• Sitting  Asanas- Pashasana to Urdhva Mukha Dhanurasana
• Finishing Sequence: Sarvangasana to Utpluthti

Advanced Series- Sthira Bhaga (Stability). Consists of 4 different series.

Key Points of Ashtanga Vinyasa:

Bandha: There are four bandhas and  to be applied throughout the practice. Bandha has to be perfectly mastered to prevent certain damage to internal organs and to channelize energy properly without any hindrance.

Ujjayi breathing or deep breathing:

Throughout the practice of asanas it is advised to maintain deep breathing.  Later on one can adapt ujjayi breathing by expanding and relaxing the throat muscles to produce sufficient heat to release, knot, tightness, contracting of muscles and to purify blood with the help of hissing sound in the throat by contracting the epiglottis.

Drishtis:

In ashtanga vinyasa drishti  means gazing or focusing to a particular point for withdrawal of senses.

In ashtanga vinyasa there are 9 drishti as below :

Angustha Madhya drishti  - In between thumbs.

Bhrumadhya drishti   : In between eyeborws( Third Eye)

Nasagra drishti  - Tip on the nose.

Hastagra drishti  - Tip of the finger.

Parshva drishti  -To your left side.

Parshva drishti  - To your right side.

Urdhva drishti  - Upward direction.

Nabhichakra drishti  - Focusing on your navel.

Padayogra drishti  - Tip of the toes.