Asana Alignment: Mastery in Ashtanga Vinyasa Yoga

Ashtanga Vinyasa Yoga is known for its dynamic sequences, mindful breathing, and focus on alignment. At the heart of the practice, proper alignment in the asanas (postures) helps to develop strength, flexibility, and deep inner awareness, all within the boundaries of a safe practice. In this article, we will explore why alignment is so crucial in Ashtanga Vinyasa Yoga and how it can transform your practice.

Introduction

“The practice of Ashtanga Yoga leads one to explore that zone outside of daily comfort, where change and growth occur, but also where it’s easier to risk injury, even from a moment of distraction. Sometimes, this can happen because of the ego at play. Over the years spent in the shala in Mysore, assisting students alongside my teacher, I noticed that when a student complained of pain or a minor injury (which, let’s face it, happens), and spoke to him about it, his first question was always:

‘When did it happen? When did you injure yourself?‘

Sure, he wanted to know if it happened in the shala, during practice, or elsewhere… but the meaning and lesson behind those words (and what was left unsaid) was that injury occurs when we lose touch with the present moment, when we don’t listen to our bodies, when we lack presence in the practice. And yes, when we lose alignment, which is not just anatomical… In other words, it’s like when, between one deep inhale and the next, you find yourself thinking about the delicious breakfast waiting for you after your morning practice… 😉“

How to Understand Asana Alignments

In the Ashtanga Vinyasa tradition, each asana is carefully designed to optimize the flow of energy (prana) through the body, while ensuring physical integrity and alignment. Although the practice includes a wide range of postures, some fundamental alignment principles remain consistent across all poses:

1. Foundation and Stability: Creating a solid foundation is essential in every asana, just like building a house. Just as a well-constructed house relies on a good foundation, each asana depends on various points of anchorage—whether it’s your feet, hands, or sitting bones (the lower and posterior part of the iliac bone). These anchor points form a reliable base from which to build strength and extension. For some standing poses, aligning the feet to hip-width or stacking the joints directly on top of each other promotes stability and balance; only from this starting point can we build the upper levels of the house.

2. Joint Alignment: Proper joint alignment is crucial for preventing injuries and maximizing the benefits of each pose. Practitioners are encouraged to stack the joints—aligning the knees above the ankles and the wrists below the shoulders—to maintain optimal biomechanics and support joint health.

“…If you’ve been wondering whether your heels should be in line or slightly out of alignment in Trikonasana (Triangle) or Virabhadrasana (Warrior)… Well, in that case, you might want to give a look to this article where I talk about the Grammar of Asanas and, in particular, the expression of an asana.”

3. Spinal Alignment and Breathing: The spine serves as the central axis of the body, making it essential to maintain its natural curves for back health. For some teachers, the practice of Ashtanga revolves around the spine, highlighting its importance in every pose. For example, in positions like Dandasana (Staff Pose) and Virabhadrasana II (Warrior II), extending the spine while activating certain core muscles (the group of some abdominal and lower back muscles) not only helps create space between the vertebrae, but also facilitates proper breathing. This harmonious connection between spinal alignment and the breathing process enriches the entire practice, allowing for deeper, more mindful breaths. Last but not least, spinal activation and extension are necessary conditions for safely performing various forward bends, backbends, and twists.

4. Muscle Activation: In Ashtanga Vinyasa Yoga, both superficial and deep muscles are engaged to support and stabilize the body in every pose. Developing awareness of these muscles, particularly the deep stabilizing muscles, allows practitioners to deepen their poses while ensuring safety. By focusing on the activation of these often overlooked muscles, practitioners can cultivate a stronger connection between mind and body, enhancing proprioception and overall body awareness. This intentional activation leads to a more effective and transformative practice.

“…proprioception is the ability to recognize the position and movement of your body in space without using your sight. In several workshops, I’ve offered students this experience. If you haven’t tried it yet, I encourage you to give it a go! A simple way is to perform the first Sun Salutations with your eyes closed, do not jump back and forth, but walk from one pose to the next. You’ll discover a new dimension to your practice…”

5. Breath and Bandhas: Breath awareness and the activation of bandhas (energy locks) play a crucial role in maintaining stability and alignment throughout the practice. In the Primary Series, for example, the constant activation of Mula Bandha, often accompanied by a slight posterior pelvic tilt, is a recurring theme. Integrating breath with movement not only synchronizes the body’s actions but also promotes a sense of fluidity and lightness. However, discussing the bandhas requires a deeper exploration, as it opens a new perspective of understanding that begins with Tristhana (the triad of breath, posture, and gaze), one of the key pillars of Ashtanga Vinyasa Yoga.

Benefits of Proper Asana Alignment

1. Injury Prevention: By consciously aligning the body in each pose, you reduce the risk of strain or injury to muscles, joints, and connective tissues. Additionally, proper alignment promotes balanced muscle engagement and evenly distributes forces throughout the body, minimizing the likelihood of overuse or improper movement injuries.

2. Improved Energy Flow: Properly aligning the body in asanas facilitates the smooth flow of prana (vital energy) through the energy channels (nadis) and energy centers (chakras). When the body is correctly aligned, energy can circulate freely, promoting vitality, balance, and overall well-being.

“…Here, a whole world of insights on nadis, prana, and chakras could be explored, but that’s beyond the scope of this article. Let’s just say we’re peeking through a slightly open door here 😉”

3. Increased Awareness: Paying attention to alignment cultivates greater body awareness and mindfulness on the mat. As you refine your alignment in each pose, you develop a deeper understanding of your body’s abilities, limitations, and the subtleties of its movement.

4. Progress in Practice: Consistent attention to alignment allows for gradual progress, refining poses over time and deepening the understanding of alignment principles. With mastery of fundamental alignments, you’ll be ready to explore more advanced variations and transitions with greater confidence and ease.

Conclusions

In Ashtanga Vinyasa Yoga, the alignment of asanas serves as a guiding light, illuminating the path toward physical, mental, and spiritual transformation. By incorporating alignment principles on the mat, you will cultivate strength, flexibility, and inner awareness that extend far beyond the boundaries of the yoga shala. By honoring the body’s innate intelligence and aligning with these principles, we embark on a journey of self-discovery and empowerment, unlocking the full potential of the body, mind, and spirit through the transformative practice of Ashtanga Vinyasa Yoga.

“I know, at first it seems impossible to pay attention to so many things at once, to keep everything under control at the same time… But think about it for a moment: when you learned to drive, wasn’t it the same? Managing your feet and hands without getting confused, checking two side mirrors and one central mirror, keeping your hands in the right position on the wheel, and also paying attention to other cars… At first, it was chaos, but now you do it without even thinking about it.

And the same goes for learning to play the piano. At first, you hammer down one key at a time a bit clumsily, and the sound… well, let’s just say, it’s not quite music yet. But with time and practice, you can create real musical poetry! All journeys begin with a single step…“

Each Asana is a Journey—Align, Explore, and Transform