Yoga Blog about Ashtanga

Welcome to our blog about Ashtanga Yoga.

Content:

• Meaning History / Origin
• Basis
• The series
• Ujjayi उज्जायी breathing
• Teaching structure
• Adjustments
• Modification (Modifications)
• Verbal instructions (cues)
• Structure example
• Duration complete first series
• Physical aids (Adjustments)
• Savasana
• More info

History Ashtanga

Ash=8 Tanga=Limbs = the 8-limbed path

Meaning: Ashtanga means ASH= EIGHT + Tanga = limbs, i.e. the 8-limbed path, this refers to the 8 stages in yoga philosophy (the eight limbs are called: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi). History / Origin: Celebrities such as Sting or Madonna in the 90s contributed significantly to the popularity of Ashtanga. Two of the 8 steps are the regular practice of the postures (Asanas) and the other is the regular practice of meditation (Pranayama). The history of Ashtanga Yoga finds its origin in India. Ashtanga (Vinyasa) is a yoga system in the tradition of T. Krishnamacharya. While Ashtanga in the origin of T. Krishnamacharya focuses on posture and breathing, Pattabhi Jois continued this, but more under the philosophical point of view of Raja Yoga.

The foundation:

is the "Yoga Sutra" by Patanjali. Pattabhi Jois was one of Krishnamacharya's first students from 1927 to 1945. The relatives of Krishna Pattabhi Jois run an Ashtanga Yoga school in Mysuru, India, and Manju Pattabhi Jois runs another one in Encinitas, California, USA.

The series:

This method of Ashtanga Yoga means practicing six set series in harmony with breathing. The first series is known as Primary Series or "Roga Chikitsa", which means "treatment of illness" in Sanskrit. Ashtanga itself is a set sequence of movements. The postures are firmly defined. Although there are 6 series, it is very structured and follows a fixed sequence. However, most of us will probably never get past the second series due to our physical constitution. Simply because it becomes more and more demanding or our physical pliability does not necessarily correspond to the Asian population. This is already based on the different sitting positions.

Ujjayi उज्जायी breathing:

Predominantly we practice the Ujjayi उज्जायी breathing. On the one hand, this helps us to breathe deeper into the position and thus better reach or even hold the position. It also helps us to breathe more consciously and to learn to focus right away and to block out external circumstances.

For example, in a standing balance, when our eyes look for a drishti, a fixed point, such as a picture or a scratch on the floor, and we "stare" directly at it and breathe consciously. This can help us ignore when things are shaking right and left. Ujjayi breathing can also help calm the TN during panic attacks.

In Ujjayi Breathing:

Let's breathe in through the nose and out through the nose with the mouth closed. In doing so, we create a rushing sound in the trachea. That is why Ujjayi breathing is also called breathing of the ocean. So it is okay to listen to the participants breathing!!! Of course, this can also help us in everyday life to focus at the touch of a button and block out everything around us. Try breathing in consciously through your nose and breathing out through your nose in a quiet environment. When exhaling, consciously "snort" out a little louder.

Teaching structure:

Attached you will now find the typical lesson structure. We would systematically work through the entire Primary Series, including Sun Salutations A+B.

Sequence:

Breathing techniques (Pranayama)

Listen to / chant opening mantra

Sun salutations A 5x + B 5x

Main part

Cool Down

Savasana

Adjustments (Modifications):

For each asana (posture) there are adjustments. These allow us to get into the positions. By repeating the postures regularly, we deepen our practice and improve our posture. So that one day, we reach the point where props are no longer necessary.

Verbal instructions (cues):

Usually the teacher counts the 5 breaths held most positions. (Exceptions are backbends, abdominal training and inversion postures). At the same time he gives verbal instructions / guidance. Therefore, Ashtanga often seems more strict, based on the instructor's announcements.

Structure:

Ashtanga is very structured because, for example, care is taken that in a deep forward bend, hands and feet are in a line. Also in the warrior positions, in the triangle or in the laterally stretched angle, we make sure that the feet, or more precisely the heels, are in one line. Furthermore, we do not bring the hands in front of the heart, but place the arms next to the legs. We have to pay attention to body tension.

Duration complete first series:

Experience has shown that we usually need 90 minutes - 2 hours for 10 sun salutations and the complete first series. It can also be 2.5 hours, depending on the practical experience of the participants. This also determines how many instructions the yoga teacher needs to give. Verbal instructions and adjustments (cues and modifications): We distinguish between "cues" (verbal instructions) and "modifications" (adaptations). These modifications enable the participant to achieve the position in a healthy way by using props or aids. In doing so, we respect the limits of our body. With patience, training and sufficient practice, the participant will be able to reduce the props step by step.

Physical Aids (Adjustments):

The third point is "adjustments" (where the teacher helps the practitioner to get into a better position by providing physical assistance/support). On the other hand, it also requires sensitivity. The teacher should actually "notice" and communicate with the participants and respect their physical limits. Particularly in India with Ashtanga, there are often institutes / Ashtanga schools where the teachers have inadequate knowledge of anatomy or there are reports of students who were "pushed" into the position by the teacher to such an extent that they felt serious pain.

Equitment

You need a non-slip mat for Ashtanga yoga. We recommend cork mats, which are made of cork on both sides, as this "soaks up" your sweat. It is also 100 % recyclable.

Then we recommend a block, to raise, sit on it or even for the cool down. Our blocks are slightly larger, which is especially good for beginners. In addition, you can always turn a block.

In addition, a belt is advantageous, for example, for the position at the top of the picture or also for twists!

a slight pull Yes - pain No

There is a huge difference if there is some pulling (e.g. during abdominal training - we all know this and this pulling can be breathed away) and we ignore or breathe away this pulling or if pain arises! Generally, and this applies to all types of yoga, no one should have pain. Therefore listen to your body. Only you know where your pain sensation starts. And ambition has no place in yoga. In India, by the way, the teacher decides when the student is "ready" for new positions.

The Savasana:

This is followed by a final part where we already slowly "drive down" the body with the asanas (postures). And finally we come to the relaxing part, the Savansana.

Usually we lie on our back in the dead position. Usually the feet tilt slightly outward and the arms lie relaxed next to us. Maybe the next time you do Savasana, pay attention to how you unconsciously place your hands. Palm up means you need energy. Palms on the floor means you need grounding. Usually, we just rest and return to normal breathing. Maybe we doze off for a bit. Or the teacher may read to you about yoga philosophy or the elements or chakras, etc. Then we slowly come back to ourselves, start to activate the body again followed by a final vinyasa. With the final mantra in standing position our Ashtanga Yoga class ends!

You can also download our blog about Ashtanga Yoga directly as a 9 page PDF.

https://yoga-shop-online.ch/pdf-gratis-herunterladen

If you liked this blog about Ashtanga Yoga, I appreciate likes, comments and if you follow me! Thanks a million for your attention 😉

You can find more interesting facts, e.g. about back pain, here......

Things to know About