History and Origins of Ashtanga Yoga
Ashtanga Yoga has ancient roots but was popularized in its current form by Sri K. Pattabhi Jois (1915-2009) from Mysore, India. The practice is based on ancient yoga teachings found in the Yoga Korunta, a text that Jois's teacher, Tirumalai Krishnamacharya, is said to have discovered in the early 20th century.
The name "Ashtanga" refers to the eight limbs of yoga as outlined by Patanjali in the Yoga Sutras:
- Yama (Ethical standards)
- Niyama (Self-discipline and spiritual observances)
- Asana (Yoga postures)
- Pranayama (Breath control)
- Pratyahara (Withdrawal of senses)
- Dharana (Concentration)
- Dhyana (Meditation)
- Samadhi (State of ecstasy)
Pattabhi Jois began teaching this method in 1948 at the Ashtanga Yoga Research Institute in Mysore, India. The practice gained international popularity in the 1970s when Western students began traveling to India to study with Jois, and subsequently brought the teachings back to their home countries.
Key Principles of Ashtanga Yoga
Ashtanga Yoga is built upon three fundamental principles, collectively known as Tristhana:
1. Ujjayi Pranayama (Breath)
Ashtanga practice is characterized by a specific breathing technique called Ujjayi breath, often described as "victorious breath" or "ocean breath." This involves breathing deeply through the nose with a slight constriction at the back of the throat, creating a soft, audible sound. Each movement is synchronized with either an inhalation or exhalation.
2. Asanas (Postures)
The practice follows a precise sequence of postures that are always performed in the same order. Each pose prepares the body for the next, creating a progressive and systematic approach to building strength, flexibility, and stamina.
3. Drishti (Gaze Points)
Each posture in Ashtanga is associated with a specific drishti, or gazing point, which helps to develop concentration and direct energy. There are nine drishtis in total, including the nose, hand, toes, far distance, and others.
Additional Core Elements:
- Vinyasa: The flowing movement system that connects each posture with a specific breath. The term "vinyasa" refers to the synchronization of breath with movement.
- Bandhas: Internal energy locks that are engaged throughout the practice, particularly Mula Bandha (root lock) and Uddiyana Bandha (abdominal lock).
- Daily Practice: Traditionally, Ashtanga is practiced six days a week, with rest days on Saturdays, full moon, and new moon days.
The Ashtanga Series
Ashtanga Yoga consists of six series of increasing difficulty. Most practitioners spend years or even decades working on just the first or second series:
1. Primary Series (Yoga Chikitsa)
Meaning "yoga therapy," this foundational series is designed to detoxify and align the body. It consists of approximately 75 poses, including:
- Sun Salutations (Surya Namaskara A and B)
- Standing postures
- Seated postures
- The finishing sequence
The Primary Series focuses primarily on forward bends, hip openers, and strengthening postures that build a solid foundation for more advanced practice.
2. Intermediate Series (Nadi Shodhana)
Known as "nerve cleansing," this series works on purifying the nervous system through a greater emphasis on backbends and twists.
3-6. Advanced Series A, B, C, D (Sthira Bhaga)
These four very challenging series, collectively known as "divine stability," contain numerous arm balances, extreme backward bends, and complex twisting postures. Very few practitioners worldwide practice these advanced series.
Benefits of Ashtanga Yoga
Physical Benefits:
- Builds exceptional core and upper body strength
- Increases flexibility throughout the entire body
- Improves cardiovascular fitness and stamina
- Enhances balance and coordination
- Detoxifies the body through heat and sweat
- Improves posture and alignment
- Boosts metabolism and aids in weight management
- Develops lean muscle mass
Mental and Spiritual Benefits:
- Cultivates discipline and commitment
- Develops focus and concentration
- Reduces stress and anxiety
- Builds willpower and mental fortitude
- Improves breath awareness and control
- Promotes mindfulness and present-moment awareness
- Encourages self-study and internal reflection
- Creates a meditative state through consistent practice
Ashtanga Practice Styles
There are two main approaches to practicing Ashtanga Yoga:
Mysore Style
Named after the city in India where Pattabhi Jois taught, Mysore style is the traditional way of learning Ashtanga Yoga. In this self-paced approach:
- Students practice their own sequence at their own pace in a group setting
- The teacher moves around the room providing individual adjustments and guidance
- New postures are added only when the student has sufficiently mastered previous ones
- Beginners start with a short sequence and gradually build up to the full series
Mysore style is unique because it offers personalized instruction within a group setting, making it suitable for practitioners of all levels to practice together.
Led Classes
In a led class:
- The teacher leads the entire group through the sequence together
- The teacher counts each pose in Sanskrit and demonstrates or explains the postures
- All students follow the same pace regardless of their experience level
- Traditionally, led classes are offered once or twice weekly, with Mysore-style practice on other days
Ashtanga Yoga for Beginners
Ashtanga Yoga has a reputation for being challenging, but beginners can absolutely practice and enjoy this style with proper guidance. Here are some tips for those new to Ashtanga:
Starting Your Practice:
- Find a qualified teacher: Proper instruction is crucial in Ashtanga Yoga, especially for beginners, to ensure correct alignment and prevent injury.
- Start with the basics: In traditional Mysore-style teaching, beginners start with just the Sun Salutations and gradually add poses as they build strength and understanding.
- Be patient: Progress in Ashtanga is measured not by how many poses you can do, but by the quality of your practice and the development of the subtle aspects like breath and concentration.
- Practice consistently: Even if you can only practice for 15-30 minutes, regular practice is more beneficial than occasional longer sessions.
- Modify as needed: Don't hesitate to use props or modify poses to accommodate your body's needs and limitations.
Common Challenges for Beginners:
- Maintaining Ujjayi breath: Initially, it can be difficult to maintain the breath throughout the practice. Focus on the breath first, and let the postures be secondary.
- Building strength: Many newcomers find the strength requirements challenging. This develops gradually with consistent practice.
- Memorizing the sequence: Don't worry about memorizing everything at once. In a Mysore setting, you'll learn gradually, and in led classes, you can follow along.
- Comparing yourself to others: Ashtanga Yoga teaches the importance of focusing on your own journey. Avoid comparing your practice to others'.
Contraindications
While Ashtanga Yoga offers numerous benefits, it may not be suitable for everyone. Exercise caution if you have:
- Recent injuries, especially to the back, knees, or shoulders
- Certain heart conditions
- High blood pressure
- Pregnancy (especially for beginners; experienced practitioners should seek guidance from a qualified prenatal yoga teacher)
- Recent surgery
- Severe osteoporosis
Always consult with a healthcare professional before beginning Ashtanga or any yoga practice if you have medical concerns. A qualified Ashtanga teacher can also help you modify the practice to accommodate specific conditions.
Embracing the Ashtanga Journey
Ashtanga Yoga is not just a physical exercise but a comprehensive system for personal transformation. The practice is designed to be a lifelong journey of self-discovery and growth, integrating body, breath, and mind.
As Pattabhi Jois famously said, "Practice and all is coming." This simple yet profound statement encapsulates the Ashtanga philosophy—consistent, dedicated practice over time brings not only physical benefits but also mental clarity, emotional stability, and spiritual insight.
Whether you're drawn to Ashtanga for its physical challenges, its meditative qualities, or its traditional approach, remember that every practitioner's journey is unique. Embrace the process, practice with dedication but without attachment to outcomes, and allow the transformative effects of this ancient practice to unfold naturally in your life.
Frequently Asked Questions About Ashtanga Yoga
Ashtanga Yoga differs from other styles in several key ways. First, it follows a set sequence of postures that never changes, unlike styles like Vinyasa where sequences vary. This repetition allows practitioners to observe subtle progress and changes in their bodies over time. Second, Ashtanga employs a specific breathing technique (Ujjayi) synchronized with movement, creating an internal heat that purifies the body. Third, the traditional Mysore-style teaching method is unique to Ashtanga, offering personalized instruction within a group setting. Fourth, Ashtanga has a stronger emphasis on daily practice (traditionally six days per week) than many other yoga styles. Finally, Ashtanga tends to be more physically demanding and rigorous than many contemporary yoga styles, with a greater focus on strength building and challenging postures. That said, the practice can be modified for practitioners of all levels. While Vinyasa yoga is derived from Ashtanga and shares the breath-movement connection, Hatha yoga typically holds poses longer without the flowing sequences, and Iyengar yoga emphasizes precise alignment with props—each offering a different approach to yoga practice.
You don't need to be flexible to begin practicing Ashtanga Yoga—in fact, the practice itself gradually develops flexibility over time. This common misconception often prevents people from trying yoga, but it's equivalent to saying you're too dirty to take a shower! In Ashtanga, the focus is on the process rather than achieving perfect postures. The traditional Mysore style of teaching is particularly welcoming for beginners of all flexibility levels because it provides individualized instruction, allowing you to work at your own pace and capacity. Every pose can be modified to accommodate your current range of motion. What's more important than initial flexibility is consistency in practice and proper attention to breath and bandhas (energy locks). Many long-term Ashtanga practitioners began with very limited flexibility but developed it gradually through regular practice. As Pattabhi Jois often said, "Practice, and all is coming." This applies to flexibility as much as other aspects of the practice. Remember that flexibility varies greatly depending on body type, history of physical activity, age, and even genetics—comparing your flexibility to others is counterproductive. The goal is simply to create positive change in your own body over time.
In traditional Ashtanga Yoga, practitioners follow a six-day-per-week schedule, resting on Saturdays and also on moon days (full and new moons). However, this intensive schedule is primarily designed for dedicated students and may not be realistic for everyone, especially beginners or those with busy lives. For those new to Ashtanga, starting with 2-3 sessions per week is perfectly appropriate and can still provide significant benefits. As you build stamina and integrate the practice into your routine, you might gradually increase frequency. The quality of your practice is ultimately more important than the quantity. A mindful 30-minute practice done regularly is more beneficial than an occasional full practice done with poor attention or strain. Listen to your body—some days may call for a full practice, while others might require a shorter, gentler approach. If you're dealing with injuries, illness, or extreme fatigue, it's wise to modify or even rest. Finding the right balance for your unique circumstances is key. Many long-term practitioners adapt the traditional schedule to fit their lives while maintaining the essence of the practice. Remember Ashtanga's emphasis on "parampara" (knowledge passed from teacher to student)—working with an experienced teacher can help you develop a practice frequency that's appropriate for your individual needs and goals.
Yes, many people with injuries or medical conditions can practice Ashtanga Yoga, but with appropriate modifications and precautions. The key is working with experienced teachers who understand how to adapt the practice safely for different bodies and conditions. Traditionally, Pattabhi Jois referred to the Primary Series as "Yoga Chikitsa" or "Yoga Therapy," highlighting its therapeutic potential. For those with injuries, the Mysore-style approach is particularly beneficial as it offers personalized instruction, allowing teachers to modify postures or suggest alternatives that respect your limitations while still providing benefits. The practice can be adapted in numerous ways: changing the depth of postures, using props, replacing certain poses with therapeutic alternatives, or focusing on specific elements like breathwork when physical practice is limited. That said, certain acute conditions—such as recent surgery, acute disc herniation, or severe cardiovascular issues—may require temporary abstention from practice or a highly modified approach designed in conjunction with healthcare providers. Always consult with your healthcare professional before beginning any yoga practice with a medical condition. Be transparent with your yoga teacher about your health status, and approach your practice with patience and non-attachment to specific poses. Many practitioners have found that Ashtanga, when practiced mindfully and appropriately modified, can actually contribute to healing and pain management in the long term.
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