Ashtanga Yoga is a dynamic, physically demanding style of yoga developed by K. Pattabhi Jois in the 20th century. It follows a set sequence of postures, linking breath with movement (vinyasa) to create a flowing practice that builds strength, flexibility, and mental focus. The term "Ashtanga" means "eight limbs" in Sanskrit, referring to the eight-fold path outlined by Patanjali in the Yoga Sutras, which serves as the philosophical foundation of the practice.
Key Features of Ashtanga Yoga:
1. **Eight Limbs**: These are ethical guidelines and practices for a meaningful life:
- *Yama* (ethical standards)
- *Niyama* (self-discipline)
- *Asana* (postures)
- *Pranayama* (breath control)
- *Pratyahara* (sense withdrawal)
- *Dharana* (concentration)
- *Dhyana* (meditation)
- *Samadhi* (enlightenment)
2. **Primary Series**: The practice typically begins with the Primary Series (Yoga Chikitsa), a fixed sequence of poses designed to detoxify and align the body. Advanced practitioners move to Intermediate and Advanced Series.
3. **Vinyasa**: Each movement is synchronized with a specific breath (inhale or exhale), creating a rhythmic flow. This generates internal heat, promoting detoxification through sweat.
4. **Mysore Style**: Traditional Ashtanga is taught in a self-paced, teacher-guided format called Mysore, where students practice the sequence at their own rhythm with individualized adjustments.
5. **Tristhana**: Focus on three elements:
- Posture (asana)
- Breath (ujjayi, a deep, audible breathing technique)
- Drishti (gaze point to enhance concentration)
Benefits:
- Improves physical strength, flexibility, and endurance
- Enhances mental clarity and focus
- Promotes discipline and mindfulness
- Supports detoxification and stress relief
Practice Tips:
- Best learned under a qualified teacher due to its intensity and precision.
- Beginners may start with shorter sequences or modifications.
- Consistency (5-6 days a week) is emphasized in traditional practice.
- Requires patience, as progress is gradual.