Practice Structure
Ashtanga Vinyasa Yoga is organized into a series of sequences, each with a specific goal and an increasing level of complexity.
Primary Series (Yoga Chikitsa): Known as “yoga therapy,” this series focuses on purification and alignment of the body. Through standing postures, seated poses, and inversions, it helps develop strength, flexibility, and balance, with particular attention to precise alignments and the correct execution of positions.
Intermediate Series (Nadi Shodhana): This sequence purifies the body’s energy channels (nadi), introducing more advanced postures such as backbends and deep twists. It requires greater strength and flexibility, taking the practice to a more advanced level.
Advanced Series (Sthira Bhaga): The advanced series, divided into four subgroups, are designed for experienced practitioners. These sequences emphasize strength, extreme flexibility, and full control of body and mind. Due to their complexity, they are rarely taught in their entirety and require years of intense and dedicated practice. The last two subseries, in particular, are considered unsuitable for householders (those living a “worldly” life or laypersons, highlighting the contrast with those who have renounced material life).
Fundamental Principles
The key points that provide stability, direction, and coherence to the practice.
Tristhana: It is one of the cornerstones of Ashtanga Yoga and refers to the integration of three fundamental elements in the practice: posture (asana), breath (ujjayi pranayama), and point of focus (drishti). The combination of these three elements helps to purify the body, mind, and nervous system, creating a complete and harmonious practice.
Bandha: An initial understanding of bandhas sees them as internal muscle contractions that direct the flow of vital energy (prana) in the body. The main bandhas used in Ashtanga Vinyasa are:
- Mula Bandha (perineum): Stabilises the base of the body and controls vital energy.
- Uddiyana Bandha (abdomen): Promotes lightness in the body and helps regulate the breath.
- Jalandhara Bandha (throat): Used during specific breathing techniques to regulate the flow of energy in the body.
Ujjayi Pranayama: This breathing technique is central to Ashtanga Vinyasa Yoga. It involves deep, controlled breathing that creates a hissing sound as the air passes through the throat. Ujjayi pranayama helps maintain a regular rhythm, warms the body from the inside, and enhances mental concentration during practice.
The Vinyasa Method: It is a Sanskrit term that can be translated as “linking,” “sequence,” or “arranging in a particular way.” It is the heart of Ashtanga Vinyasa Yoga, where each movement is synchronised with the breath, creating a continuous flow that warms the body and facilitates purification through sweat, releasing physical and mental tensions.
Drishti refers to the points of focus for the gaze during practice. Each posture has a specific drishti, which helps maintain mental concentration and physical stability. The drishti used in Ashtanga Vinyasa Yoga are:
- Nasagrai Drishti – The tip of the nose
- Urdhva Drishti – Gaze upward
- Ajna Chakra Drishti (Bhrumadhya) – The third eye (the space between the eyebrows)
- Hastagrai Drishti – The hands
- Angustha Madhya Drishti – The thumbs
- Parsva Drishti (Right or Left) – The gaze beyond the right or left shoulder.
- Nabi Drishti – The navel
- Padayoragrai Drishti – The feet (the tip of the toes).
Benefits of Ashtanga Vinyasa
Ashtanga Vinyasa Yoga offers a wide range of benefits that involve not only the body but also the mind and spirit
Physical Benefits: Regular Ashtanga practice improves flexibility, strength, and balance. The dynamic sequences strengthen muscles and enhance cardiovascular endurance. Additionally, the heat generated during the practice helps eliminate toxins and purify the body.
Mental and Emotional Benefits: The focus on breath and the concentration required to follow the posture sequences help develop a calm and focused mind. The practice reduces stress and anxiety, and improves sleep quality. Additionally, it promotes a deeper understanding of one’s emotions, facilitating the release of accumulated tensions.
Spiritual Benefits: Ashtanga Vinyasa Yoga is not just a physical activity, but also a path of personal growth. Through consistent practice, practitioners develop greater self-awareness and a deeper connection with their spirituality. They may experience a sense of inner peace and harmony with the world around them.
An Ashtanga Class
For an authentic practice, it is essential to learn from experienced teachers trained in the tradition
Mysore Class: The “Mysore” method is the traditional way of teaching Ashtanga Vinyasa Yoga and is considered the most effective for learning and internalising the practice. This style is named after the city of Mysore in southern India, where Sri K. Pattabhi Jois spent much of his life devoted to study, teaching, and his family.
In the Mysore Style, students practice independently under the guidance of an experienced teacher. Postures (asanas) are introduced and learned one at a time, allowing students to memorize the sequence with confidence and ease. This approach helps develop the necessary skills to approach the practice with a sense of trust, balance, and calm. Each practitioner progresses at their own pace, receiving assistance according to their individual learning journey.
The Mysore method is accessible to all experience levels, allowing everyone to benefit from the practice, regardless of their limitations.
Led Class: These classes follow a group format where the teacher guides all participants through the sequence of asanas. Traditionally offered once a week, this type of class is particularly beneficial for beginners. It provides clear guidance and helps understand the basics of the practice in a collective setting.
During a led class, the teacher sets the pace and guides the transitions between postures, ensuring a consistent flow and a uniform practice for all participants. This approach encourages synchronisation and helps follow the sequence in a cohesive manner. In contrast, the Mysore style provides a more personalised and flexible practice, allowing each individual to progress at their own pace and skill level. Both methods offer unique and complementary benefits.
Weekly Routine: Ashtanga Vinyasa Yoga is practiced six days a week, with one day of rest. New moon and full moon days are considered rest days from practice to honour the natural cycles of the body and the universe. A minimum practice of three times a week is recommended to advance, gain significant benefits, and progressively improve one’s practice.
Tips for Getting Started
Starting Ashtanga Vinyasa Yoga may seem challenging, but with the right approach, anyone can gain significant benefits from this practice. Here are some tips to ease your entry into the practice
Preparation: Arrive at class with an open mind and without expectations. Wear comfortable, breathable clothing, bring a non-slip mat, and a small towel with you.
Practice on an Empty Stomach: Traditionally, Ashtanga Vinyasa Yoga is practiced early in the morning before breakfast. If you can’t practice in the morning, make sure to do so on an empty stomach at other times of the day as well. It’s advisable to avoid meals at least three hours before practice. Avoid drinking water during practice and for 30 minutes before and after. Maintain good hydration throughout the day.
Health Issues: If you have serious health problems that could negatively affect your asana practice, consult your doctor. Ashtanga Vinyasa Yoga may not be suitable for those with serious blood pressure issues.
Menstrual Cycle: For female practitioners, it is advisable to avoid practicing during the menstrual cycle. If practice is necessary, avoid inversions, deep twists, and asanas that put a strain on physical capabilities.
Progression: Progression in Ashtanga occurs gradually. The speed at which you advance through the series is less important than consistency and attention to the quality of your practice. Every body is unique, and progress can vary from person to person.
Paraphrasing Acharya Vijay Kumar: In the Ashtanga Vinyasa Yoga system, each asana serves as the gateway to the next posture. If a practitioner skips a pose without being able to perform it correctly—meaning without maintaining proper alignment—and does so merely to complete the sequence, they may be at risk of injury. These injuries can stem from a lack of awareness of one’s body and flexibility limits, awareness that can only be developed through regular and attentive practice.
Sometimes, a teacher will stop a practitioner at an asana (for example, in the Primary Series, Marichyasana D) and ask them to practice it until they can perform it with ease and proper alignment before moving on to a new asana. This is because the teacher cares about the student’s well-being and doesn’t want them to get hurt. When a practitioner gets injured, their progress is compromised, inevitably creating a negative feeling both in themselves and among their peers, fuelling the idea that “yoga is dangerous.” During practice, it’s important to develop the habit of listening to the body: listening means being aware of the different sensations that an asana or vinyasa produces and adapting the body accordingly.
History, Tradition, and Origins
Sprouts of Yoga and Lineage: Ashtanga Vinyasa Yoga has its roots in the Indian yogic tradition, with deep connections to the mysterious and legendary text of the Yoga Korunta. Although the historical existence of the Yoga Korunta is a subject of debate, it is said that Sri T. Krishnamacharya, a highly influential teacher, discovered this ancient manuscript in the remote forests of India, decoding its contents and integrating them into his teaching practice.
Sri K. Pattabhi Jois, one of Krishnamacharya’s students, took these teachings and structured them into a systematic and dynamic method, now known as Ashtanga Vinyasa Yoga.
Development and Dissemination: Through decades of dedication and practice, Pattabhi Jois codified the sequences of postures (asana) and the work on breath (pranayama) that characterise Ashtanga Vinyasa Yoga. His work made this practice not only a powerful and transformative method of yoga but also accessible to a global audience. Pattabhi Jois trained many teachers and created a network of practitioners worldwide, contributing to the dissemination and preservation of this tradition.
Legacy and Future: It is important to note, however, that while Sri K. Pattabhi Jois played a fundamental role in the codification and dissemination of Ashtanga Vinyasa Yoga, the authenticity of the practice is not limited to him. Other teachers, who continue to study and transmit the teachings with respect and fidelity to the tradition, can offer a practice that is equally genuine and profound. The authentic practice of Ashtanga Vinyasa Yoga is kept alive not only through the historical founders but also through the dedication and integrity of all those who teach and practice according to the original principles.