What is Ashtanga Vinyasa Yoga?

Rooted in centuries-old wisdom, Ashtanga Vinyasa Yoga is more than just a physical exercise—a complete system that harmonises breath, movement, and meditation. 

Ashtanga Vinyasa Yoga is a dynamic and physically demanding style of yoga that combines breath, movement, and meditation to create a holistic and transformative practice.

Originated in India, this dynamic and invigorating practice ignites the body's energy channels, cultivates mental focus, and nourishes the soul. 

By understanding the origins, history, and core philosophy of Ashtanga Vinyasa Yoga, you can embrace this transformative journey with a deep sense of reverence and purpose.

The term "Ashtanga" translates to "eight limbs" in Sanskrit, referring to the eightfold path outlined by Patanjali in the Yoga Sutras.

These limbs provide guidelines for;

• Ethical conduct
• Self-discipline
• Physical postures (asanas)
• Breath control (pranayama)
• Meditation
• Ultimate union with the divine

"Vinyasa" denotes the linking of breath with movement. In the context of Ashtanga Vinyasa Yoga, it refers to the seamless flow of one posture to another, synchronised with steady, controlled breath. 

Each movement is initiated or completed with the breath, creating a dynamic and rhythmic practice.

The History and Origin

Ashtanga Vinyasa Yoga has its roots in ancient yoga traditions, particularly the teachings of a revered sage named Patanjali, who compiled the Yoga Sutras around 2,000 years ago.

However, the modern form of Ashtanga Vinyasa Yoga was popularised by Sri K. Pattabhi Jois (1915-2009) in the 20th century. Pattabhi Jois learned this style from his teacher, Sri T. Krishnamacharya, who believed in the transformative power of the practice.

• Did you know?
• Ashtanga Vinyasa Yoga is indeed called the Indian yoga style.

Unique Characteristics and Transformative Principles of Ashtanga Vinyasa Yoga

Yoga has been a part of Indian culture and spirituality for thousands of years, and Ashtanga Vinyasa Yoga is one of the many yoga styles that have emerged from this rich heritage.

Today, Ashtanga Vinyasa Yoga continues to be practised and taught by many yogis and yoginis in India and worldwide, honouring its Indian origins and philosophy.

However, Ashtanga Vinyasa yoga stands out with its unique characteristics like the following;

Tristhana

Ashtanga Vinyasa Yoga emphasises the practice of Tristhana, which involves focusing on three areas simultaneously—

• The breath (Ujjayi Pranayama)
• The specific energy locks (Bandhas)
• The gaze (Drishti)

This trinity of concentration amplifies the meditative and transformative aspects of the practice.

Structured Series

Ashtanga Vinyasa Yoga follows a predetermined sequence of postures, with two main series—

• The Primary Series (Yoga Chikitsa)
• The Intermediate Series (Nadi Shodhana)

Each series consists of a specific sequence of asanas that progressively challenge and purify the body, mind, and energetic system.

Dynamic Flow

Ashtanga Vinyasa Yoga is vigorous and dynamic. The practice involves a continuous flow of postures linked by smooth transitions and coordinated with the breath. 

This constant movement generates heat, builds strength, increases flexibility, and cultivates a focused mind.

Mysore Style

The Mysore style of practice is a distinct feature of Ashtanga Vinyasa Yoga. In Mysore classes, students practise the series at their own pace, memorising the sequence and receiving individualised guidance from a teacher. This self-paced approach allows practitioners to develop a personal relationship with the practice and deepen their understanding of their bodies.

Tapas and Discipline

Ashtanga Vinyasa Yoga emphasises the concept of Tapas, which means self-discipline and perseverance. The practice encourages practitioners to cultivate a strong work ethic, commitment, and consistency on and off the mat. Through disciplined practice, transformation and self-realisation unfold.

Moving Meditation

Ashtanga Vinyasa Yoga incorporates elements of meditation throughout the practice. By synchronising breath, movement, and focused attention, practitioners develop a deep sense of mindfulness and presence. The rhythmic flow of the practice becomes a moving meditation, fostering a connection between body, mind, and spirit.

These unique characteristics offer practitioners a comprehensive path to physical health, mental clarity, emotional balance, and spiritual growth through dedication, discipline, and a commitment to the practice.

The Eight Limbs of Ashtanga Yoga

The Eight Limbs of Ashtanga Yoga, outlined by the sage Patanjali, who is the author of the main book of yoga, the Yoga Sutra, serves as a guide for self-realisation and inner transformation. 

These principles provide a holistic framework for a well-rounded yoga practice.

So, let's  explore each limb and its significance:

Yama (Ethical Guidelines)

Yama encompasses moral principles and guides our interactions with the external world. It includes;

• Ahimsa (non-violence)
• Satya (truthfulness)
• Asteya (non-stealing)
• Brahmacharya (moderation)
• Aparigraha (non-possessiveness).

Niyama (Personal Observances)

Niyama focuses on self-discipline and inner observance. It includes;

• Saucha (cleanliness)
• Santosha (contentment)
• Tapas (self-discipline)
• Svadhyaya (self-study)
• Ishvara Pranidhana (surrender to a higher power)

Asana (Physical Postures)

Asana refers to the practice of physical postures. It promotes strength, flexibility, and balance in the body. Asanas prepare the body for meditation and cultivate a sense of grounding and presence.

Pranayama (Breath Control)

Pranayama involves conscious control and regulation of breath. Through specific breathing techniques, pranayama helps to channel and expand vital life force energy (prana), promoting physical and mental well-being.

Pratyahara (Withdrawal of the Senses)

Pratyahara entails withdrawing the senses from external distractions. By turning inward, we cultivate focus, mindfulness, and a deeper connection with ourselves.

Dharana (Concentration):

Dharana is the practice of cultivating focused concentration. By directing our attention to a single point, such as the breath or a mantra, we develop mental clarity, stability, and a calm mind.

Dhyana (Meditation)

Dhyana is a state of meditation in which the mind becomes still and attains a heightened state of awareness. It involves sustained focus and a deep connection with the present moment, leading to profound inner peace and self-realisation.

Samadhi (Union with the Divine):

Samadhi is the ultimate goal of yoga, where the practitioner experiences a state of oneness and union with the divine. It is a transcendent state of bliss in which individual consciousness merges with universal consciousness.

"Ashtanga Vinyasa Yoga goes beyond modern yoga poses. It embraces a holistic approach, nurturing our mind, body, and spirit. It's a key to inner healing and self-realisation", says Dr Abhirami, Senior Yoga Consultant atNirva

The Two Series of Poses (Asanas)

In Ashtanga Vinyasa Yoga, there are two main series of asanas (poses): the Primary Series and the Secondary Series.

Primary Series (Yoga Chikitsa)

The Primary Series is also called Yoga Chikitsa, meaning "Yoga therapy." 

It is designed to purify and heal the body. 

The sequence:

• Sun Salutations (Surya Namaskar) 
• Standing poses
• Seated poses
• Closing sequence

The Primary Series focuses on building strength, flexibility, and stamina while detoxifying the body and calming the mind.

Secondary Series (Nadi Shodhana)

The Secondary Series is also known as Nadi Shodhana, which translates to "nerve cleansing." Building upon the foundation established in the Primary Series, the Secondary Series goes deeper into more challenging poses. 

It includes;

• Backbends
• Twists
• Arm balances
• Inversions

The Secondary Series further purifies the nervous system, opens energy channels, and cultivates deeper levels of strength and flexibility.

Both the Primary and Secondary Series of Ashtanga Vinyasa Yoga are taught progressively, with students advancing to the next series only after developing a strong foundation and proficiency in the previous series. 

The sequences are traditionally practised focusing on the breath, bandhas (energy locks), and drishti (gaze), creating a dynamic and meditative flow.

Benefits of Practising Ashtanga Vinyasa Yoga

The benefits of Ashtanga Vinyasa Yoga are as vast as the sky.

Regular practice can increase strength, flexibility, and stamina while reducing stress, improving focus, and fostering inner peace.

Physical Fitness

Ashtanga Vinyasa Yoga is a physically demanding practice that builds strength, flexibility, and stamina. 

• Through dynamic and challenging asanas, you develop muscle tone, improve joint mobility, and enhance overall physical fitness.
• Studies have shown that regular Ashtanga Vinyasa Yoga improves cardiovascular fitness, muscular strength, and flexibility. It can help reduce body weight, improve body composition, and enhance overall physical well-being.

Stress Reduction

Regular practice of Ashtanga Vinyasa Yoga offers a powerful means of stress reduction.

• Combining breath control, movement, and meditation calms the nervous system, reduces anxiety, and promotes relaxation.
• It provides a sanctuary to release tension, recharge, and find inner peace.

Ashtanga Vinyasa Yoga can significantly reduce stress, anxiety, and symptoms of depression. 

• It promotes relaxation and triggers the release of endorphins, which contribute to improved mood and mental well-being.

Mental Clarity

Ashtanga Vinyasa Yoga enhances mental clarity and focus.

• The synchronised breath and movement create a flow state, helping to quiet the mind and bring about a meditative state. This clarity of mind extends beyond the mat, allowing you to approach daily challenges more easily and clearly.

Ashtanga Vinyasa Yoga positively influences cognitive function.

• It enhances attention, concentration, and working memory, improving cognitive performance and mental clarity.

Emotional Balance

The practice of Ashtanga Vinyasa Yoga cultivates emotional balance and resilience.

• Through conscious breathing and mindful movement, you develop greater self-awareness, emotional intelligence, and the ability to navigate life's ups and downs with equanimity.

Ashtanga Vinyasa Yoga can strengthen the immune system. 

• It stimulates the lymphatic system, which supports the body's natural defence mechanisms and helps combat infections and diseases.

Increased Energy

Ashtanga Vinyasa Yoga generates a surge of energy and vitality. 

• The combination of physical exertion, deep breathing, and conscious awareness revitalises the body and stimulates the flow of prana (life force energy). 
• Regular practice leaves you feeling rejuvenated, invigorated, and ready to take on life's challenges.
• Ashtanga Vinyasa Yoga has shown promise in alleviating chronic pain conditions. Research suggests that it can reduce pain intensity, improve physical functioning, and enhance overall quality of life in individuals with conditions such as chronic low back pain and fibromyalgia.

Mindfulness and Presence

Ashtanga Vinyasa Yoga encourages mindfulness and presence both on and off the mat. 

• By focusing on the body's breath, movement, and sensations, you develop a deeper connection with the present moment. 
• This mindfulness spills into daily life, fostering a greater appreciation, gratitude, and joy.

Ashtanga Vinyasa Yoga cultivates mindfulness and emotional regulation. 

• Research has shown that it increases self-awareness, emotional resilience, and the ability to regulate emotions effectively, improving emotional well-being and interpersonal relationships.

Spiritual Growth

Ashtanga Vinyasa Yoga provides a pathway for spiritual growth and self-realisation.

• Through the practice of asanas, pranayama, and meditation, you deepen your connection with your inner self and the divine. 
• This spiritual journey leads to self-discovery, inner wisdom, and a profound sense of interconnectedness.

Self-Transformation

Ashtanga Vinyasa Yoga offers a transformative journey of self-development. 

• The discipline, dedication, and perseverance required in practice cultivate qualities such as self-discipline, resilience, and self-compassion. 
• Modern research supports the notion that Ashtanga Vinyasa Yoga enhances the mind-body connection. It fosters a greater sense of embodiment, self-acceptance, and self-compassion, leading to improved body image and overall psychological well-being.

The Beginners Guide to Ashtanga Vinyasa Yoga

The truth is that Ashtanga Yoga is undeniably challenging. As you progress in your practice, you may need to remember just how demanding the Primary Series can be. For beginners, it can feel incredibly intimidating and overwhelming. Despite the efforts to make the Ashtanga Yoga method more accessible, even the most simplest and modified version of this traditional practice remains quite challenging.

• Expect to fail and learn to love yourself anyway—Ashtanga Yoga challenges you to strengthen your mind and embrace failure as a valuable life skill.
• Start small and build up incrementally—Begin with Sun Salutations, gradually adding poses until you've mastered the entire Primary Series.
• Focus on the breath, not the pose—The real magic happens through conscious, deep breathing that unifies the mind and body.
• Watch tutorials—Overwhelmed? Seek guidance from qualified teachers to understand proper alignment and technique.
• Feel your body—Yoga is about body awareness, not mastering poses. Bring awareness to every cell, experiencing transcendental body awareness.
• Don't compare yourself—More poses don't make you better. Embrace the struggle and find compassion in your challenges.
• Learn again and again—Enhance your practice by reading key texts to deepen your understanding.
• Surrender to the process—Accept where you are and find peace in the journey without the need to prove anything.
• Don't force or push—Cultivate a peaceful attitude towards your body, practicing loving-kindness and letting go of the urge to force.
• Never give up—Stay motivated, even with small steps, and congratulate yourself for every progress. Decide to persevere, especially during challenging times.

In reality, while you practise, distractions and mental objections may arise, tempting you to prioritise other tasks. Yet, with a mat, you can begin an Ashtanga home practice anywhere. You have the essentials: a set sequence to follow, the breath, and the drishti (gaze), fueled by determination. 

Learn Ashtanag Vinya Yoga from our best experts. Click here to start your traditional Indian yoga journey now!

Conclusion

Ashtanga Vinyasa yoga is a transformative discipline that tests your mental and physical capabilities. By practising Ashtanga yoga, you can enhance your overall performance in life. This style of yoga targets both upper and lower body strength, as well as toning your abdominal muscles. Beyond physical benefits, Ashtanga yoga cultivates mental strength, willpower, and vitality, leading to holistic well-being.