Ashtanga Yoga Method

The Ashtanga Yoga method is an oral tradition - parampara - that is passed on from teacher to student in an unbroken lineage. The method is an expression of traditional Hatha yoga - postural yoga - with a focus on certain elements and energetics. The name itself points to the fact that the lineage has adopted the eight limbs spelled out in Patanjali’s Yoga Sutras as its philosophical framework, while simultaneously focusing on certain set sequences as the physical practice.

The physical practice has the potential to become a moving meditation, where the deeper aspects of the philosophical backbone can be observed. By moving through a certain set sequence of postures, working with tristhana (breath, posture and gazing point), all the while linking movement with the breath (vinyasa), the practice can take you deep within. The tradition emphasizes continuity of practice, aiming for 6-days per week. The method is often judged as a strict practice, and for seemingly flexible and athletic people, by non-practitioners. However, its entire first sequence is solely focusing on yoga therapy and one slowly builds the practice as the body and mind opens. A myriad of yoga styles that are offered in the west today are in may ways off-shoots of this traditional method.

MYSORE STYLE
The Ashtanga Yoga method is taught in a traditional way, not relying on guided classes (compared to most yoga classes in the west today). The foundation of the practice is to nurture a holistic self-practice where the practitioner goes only as far in the sequence as he'/she has received guidance (based on what is appropriate for him/her) under the guidance of a teacher. Over time, more postures will be added and after a while, the practitioner can join the led class (usually offered once per week at a traditional Ashtanga Yoga shala). However, the focus is on taking responsibility for ones own practice and working diligently on ones prescribed postures, within the sequencing system of the lineage. This style of practice is called “Mysore style” Ashtanga Yoga. When one goes to a “Mysore style” Ashtanga class, one will find each practitioner working at their own practice, at their own pace, holding space for each other as the teacher moves through the room assisting everyone individually. The set-up of a Mysore class forces you to take responsibility for your own practice. The deeper benefits of the practice is a reflection of your level of attention, and application of the practical tools of tristhana and vinyasa. This practice requires devotion and focus, as well as courage to see yourself fully as you dive deep within.

The beauty with the method is that exactly the same method is taught all over the world, when going to a pure Ashtanga studio/shala. This in itself brings a sweet sense of community to the practice. As you can walk into any pure Ashtanga studio you know what to expect. There may be hybrids or variations out there under the same name, however the method is intended to be taught the same way for many specific and scientific reasons. There is a “method to the madness” and the sequencing, which, once immersed in it, facilitates a beautiful unfolding.

The tradition emphasizes one rest day per week + not to practice on Moon Days (full and new moon) + not while on your period (ladies holiday). During these days we do more contemplative practices and let the physical body rest.

There are two official Ashtanga Yoga Institutes located in Mysore, India. The Sharath Yoga Center, led by Sri K Pattabhi Jois’ grandson Sharath Jois, and Kpjay Shala led by Sri K Pattabhi Jois’ daughter Saraswathi Jois.

Information from the Sri K Pattabhi Jois Ashtanga Yoga Shala:

ASHTANGA YOGA
Practiced in its correct sequential order, gradually leads the practitioner to rediscover his or her fullest potential on all levels of human consciousness – physical, psychological and spiritual. Through this practice of correct breathing (Ujjayi Pranayama), postures (asanas), and gazing point (drishti), we gain control of the senses and a deep awareness of ourselves. By maintaining this discipline with regularity and devotion, one acquires steadiness of body and mind.

"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, and is a key to the development of the yamas and niyamas. Once these four externally oriented limbs are firmly rooted, the last four internally oriented limbs will spontaneously evolve over time.

"Vinyasa" means breath synchronized movement. The breath is the heart of this discipline, and links asana to asana in a precise order. By synchronizing movement with breathing and practicing Mula and Uddiyana Bandhas (locks), an intense internal heat is produced. This heat purifies muscles and organs, expelling unwanted toxins as well as releasing beneficial hormones and minerals, which can nourish the body when the sweat is massaged back into the skin. The breath regulates the vinyasa and ensures efficient circulation of the blood. The result is a light, strong body. There are three groups of sequences in the Ashtanga system.

SEQUENCES
The Primary Series (Yoga Chikitsa) detoxifies and aligns the body. The Intermediate Series (Nadi Shodhana) purifies the nervous system by opening and clearing the energy channels. The Advanced Series A, B, C and D (Sthira Bhaga) integrate the strength and grace of the practice, requiring higher levels of flexibility and humility.

Each level is to be fully developed before proceeding to the next, and the sequential order of asanas is to be meticulously followed. Each posture is a preparation for the next, developing the strength and balance required to move further.

BREATH
The continuity of deep, even breathing cannot be overemphasized in the Ashtanga Yoga system. When breath feeds action, and action feeds posture, each movement becomes gentle, precise, and perfectly steady.

According to the teachings of Sri T. Krishnamacharya and Sri K. Pattabhi Jois, "Breath is Life". Breathing is our most fundamental and vital act and holds a divine essence; exhalation a movement towards God, and inhalation an inspiration from God. Our last action in life is to exhale, which, in essence is the final and total surrender to God.

PRACTICE
It is said that where there is no effort there is no benefit. Strength, stamina and sweat are unique aspects of this traditional Yoga, seemingly contrary to Western perceptions of Yoga. This demanding practice requires considerable effort and taps into and circulates a vital energy throughout the body, strengthening and purifying the nervous system. The mind then becomes lucid, clear and precise; and according to Sri. K. Pattabhi Jois "Wherever you look you will see God." Only through practice will we realize the truth of what Sri. K. Pattabhi Jois often said - “Everything is God.”