The World of Ashtanga Yoga

Ashtanga yoga is a type of yoga that involves a series of postures combined with synchronized breathing to detoxify muscles and organs by creating internal heat and sweat. The purpose of this type of yoga is to calm the mind, strengthen the body and improve circulation. It doesn't involve as much meditation as other forms of yoga.

Vinyasa and Tristhana

To practice ashtanga yoga correctly requires a perfect balance between vinyasa and tristhana. Vinyasa refers to how breathing relates to the movements made. Each movement should be done in one breath. This encourages the heating of the blood which allows the blood to flow more freely and remove disease and toxins from the body.

Tristhana is the term used to describe the union of posture, breathing and looking place. Each posture in ashtanga yoga needs to be fully developed and done correctly before enjoying the benefits of another posture. When breathing, each inhale and exhale should be the same length and steady and even. Breathing must be correct to enjoy the full benefits of this type of yoga. The looking place, also called the dristhi, is where you focus when you practice the poses. The looking place is meant to stabilize and purify the way the mind functions and involves deep concentration. There are 9 looking places: thumb, hands, navel, feet, up, right side, left side, the nose and the eyebrows.

Levels and Series of Poses

Ashtanga poses are divided into 3 levels: first or primary series, second or intermidiary series and advanced. The advanced level is divided into 4 series, the second and primary into 1.

The first level is called Yoga Chikitsa. There are 75 poses in this level and their purpose is to detoxify the body, build stamina and flexibiity and realign the spine. The poses begin with sun salutations, followed by standing poses, then seated poses, inversions and backbends before ending with relaxtion. A Yoga Chikitsa practice takes about 1 1/2  hours to 2 hours to complete.

The second level is called Nadi Shodana and works on purifying the nervous system. This level is only introduced once the first level is strong. Pose progression between the two levels are similar but with variations and a new poses.

The final level is for highly advanced students. It's called Sthira Bhaga that were originally divided into 2 intensive advanced series. These were later sub-divided into 4 series to make it easier for people to complete the series. Sthira Bhaga also follows the same pose progression as the first 2 levels, but with more emphasis on difficult arm balancing poses.

Equipment Required

Unlike a lot of other sports, ashtanga yoga doesn't require a lot of equipment. Comfortable clothing and a non-slip yoga mat are the necessities. You don't need fancy yoga clothes, but the clothing you wear should be loose, stretchy and comfortable. Try not to choose anything that's going to ride up on you when you stretch. Avoid too-loose shorts because you'll be too worried about others seeing your underwear during the varioius poses instead of enjoying their benefits.