Ashtanga Yoga

An Introduction

Ashtanga yoga is a style of yoga consisting of six series founded by K. Pattabhi Jois. For the eightfold yoga path, a system first described in Patanjali’s Yoga Sutras, it’s often promoted as a modern-day form of classical Indian yoga. Jois claimed to have learnt the system from his teacher Tirumalai Krishnamacharya. The style is energetic, synchronising breath with movements. the individual poses(asanas) are linked by flowing movements(vinyasas).

Sequences and series

An ashtanga vinyasa practice of asanas typically begins with five repetitions of surya namaskara A and B respectively, followed by a standing sequence. The practitioner then progresses through one of six series of postures, followed by a standard closing sequence.

The six series are:

  • The primary series: Yoga chikitsa, yoga therapy

  • The intermediate series: Nadishodhana, the nerve purifier (also called the “second series”)

  • The Advanced series: Sthira bhaga, centering of strength

  • Advanced A, or third series

  • Advanced B, or fourth series

  • Advanced C, or fifth series

  • Advanced D, or sixth series

Bandhas

Bandhas are one of the three key elements of ashtanga vinyasa yoga, alongside breath and drishti. There are three principal bandhas which are considered internal body locks:

  1. Mula bandha or root lock at the pelvic floor(drawing in the perineum)

  2. Uddiyana bandha, drawing back the abdomen approximately two inches below the navel

  3. Jalandhara bandha, throat lock(achieved by lowering the chin slightly while raising the sternum)