Ashtanga Yoga

Ashtanga Yoga is an ancient system of Yoga composed of therapeutic and progressive sequences of asanas (poses), organised into 6 series, meant to be practiced daily.

The first is referred to as Primary Series, also Yoga Chikitsa, yoga therapy, and is intended to rehabilitate the body. The postures address the main areas of the body: the spinal column, hips, knees, and shoulders, as well as the internal organs. The intention is to assist in healing old injuries, correcting chronic patterns, and bringing the body to its most optimal neutral state. The second series referred to as the intermediate series, or Nadi Shodana, is a practice of nerve cleansing. This practice deals with purifying the energy channels of the body. The third series and beyond continue to challenge the physical body and the subtle bodies of energy, mind, emotion, and spirit in increasingly deep and intense ways. Each series can take many years to learn and fully integrate.

Students start with learning the asanas in Primary Series slowly. Many spend a bunch of years working on these postures, and others will move on to the next series, across many years of practice.

The Ashtanga method emphasises on the following aspects:

•Asanas or poses to purify, strengthen, and give flexibility to the body

•Breathing to purify the nervous system

•Dristhi or gazing point to purify and stabilize the functioning of the mind

•Breathing and movement system (vinyasa) for internal cleansing 

The focus devoted to correct breathing helps the practitioner to create internal heat, which, over time, purifies the blood and results in a body that is light and strong, and a mind that is focused and calm.  With correct use of Ujjayi breathing, drishti (gazing points), bandhas (energy locks) and vinyasa (specific breath linked to specific movement) one can develop a sense of awareness in both the body and the mind.

"

Mysore style

Mysore is the traditional self-practice approach to Ashtanga Yoga which means that, in a Mysore class, each student moves independently, according to the timing of their own breath, through the sequence of postures as they have learned them from their teacher. The teacher moves through the room, giving assistance, instruction, and guidance as needed one-on-one basis. This method requires a commitment of time, dedication and effort. Frequent and consistent practice results in a deeper understanding and a greater connection to the work of yoga. It is considered to be a daily practice that includes one day of rest per week, rest on the full and new moons, and rest for women during their monthly cycles.

When a student new to the practice begins, the teacher provides a lot of attention and instruction, teaching them the beginning sequences of the practice, bit by bit. They do not need to know anything about Ashtanga to begin. They don’t even need to know anything about yoga! The instructor meets them where they are and teaches them the practice at the pace that best suits them. Every practitioner is different, and this method honors that. The teacher determines the student’s readiness to progress deeper into the challenges of the practice. As the student mentally integrates the order of postures and physically integrates the information of each pose, the teacher gives them more information; more poses, building slowly and intentionally through the series.

The nature of the method allows for a significant amount of independence for the student. They are required to memorize the order of postures and to flow through them according to that memory. 

This method also allows for a relationship to develop between student and teacher. A good teacher of Ashtanga Mysore is assessing your progress as it projects forward into the days, weeks, months, even years to come. They are aiming to develop a program that will help you navigate the practice according to your specific strengths and weakness. Trust grows in this relationship based on an understanding and empathy from the teacher and the knowledge that the teacher has themselves gone through the same process. The student is tasked with finding their teacher, the person they connect with, can trust, and allow the overall guidance of their practice.

Ashtanga Mysore can be an incredibly transformative yoga practice. The set sequence allows for a daily checking in of progress and the fluctuations caused by life. If the practice remains the same, day to day, what changes? We do.

Our physical, mental, emotional, and spiritual states are subject to fluctuations. This is natural. The consistency and structure of the Ashtanga method is the framework within which we can become aware of and assess these fluctuations. As we develop an understanding of how our lives affect us, we can make choices. We can learn to respond intentionally rather than react impulsively or out of habit.

The set sequence also allows for muscle memory to develop, freeing the focus of the mind to enter a more meditative state. When we no longer have to think about what pose comes next, we can fully immerse in the present, in the sensations of the posture, and the thoughts and emotions that arise. We can find and cultivate the inner witness of the present moment, the self that observes and can remain steady within the swirl of distraction. When the self can be at peace, no matter the intensity of the posture, the self can also be at peace no matter what challenges are encountered off the mat.

Mysore class is for everyone. It is for the experienced, and most especially for beginners. No prior yoga experience required :-)

Led Class

Led class is when the teacher leads the whole class through the sequence together, calling the Sanskrit name of each pose and mentioning the correct Vinyasa count. The teacher establishes an even pace that the students will follow together and the class will move and breathe as ONE.

Notably, counted classes provide a unified group experience. Each practitioner moves cohesively through the series, creating a sense of connection and mutual energy within the class.

Moreover, these classes refine one’s breath control and concentration, vital components of Ashtanga Yoga. By linking movement to breath with accurate counts, practitioners achieve a state of meditative flow.

Regular attendance at traditionally counted classes can significantly enhance the technical precision and mental focus of your practice.

Led class reinforces the proper vinyasa system you learn in the Mysore class – when to inhale and when to exhale as you enter in and out of each asana. Following the teacher’s pace and count in led class instills discipline and helps build both mental and physical strength of students.

Led class is a very important compliment to a regular Mysore practice, whether you’re new to Ashtanga (doing at least the complete standing poses in your regular Mysore practice) or an experienced practitioner.

Daily Routine

• Maintaining consistency in your Ashtanga Yoga practice is paramount for growth and development.

• Wake Up Early: Traditionally, you would start your day before sunrise, but regular practice is more important. Commit to a time you can practice daily.

• Meditation and Pranayama: Begin with 10-15 minutes of mindfulness meditation followed by breath-control exercises.

• Take your asana practice and make sure you conclude it with taking 8-10 minutes of rest to cool down your body and nervous system.

• Hydrate and Nourish: Rehydrate and enjoy a light, nutritious meal post-practice.

• Reflect and Journal: Spend 5-10 minutes journaling your thoughts, progress, and any realizations post-practice.

• Commit to practicing six days a week if you can, taking one rest day and moon days off.

• If possible, practice in a space conducive to focus and tranquility, such as a dedicated home studio or an inspiring natural setting.