ASHTANGA YOGA
PHYSICAL ASHTANGA YOGA
The most powerful physical system of yoga that I have discovered is Ashtanga Yoga. Ashtanga was developed by K. Pattabi Jois in Mysore, India. Jois learned yoga from Tirumalai Krishnamacharya and became a teacher of Brahma Priest candidates in Mysore. Nancy Gilgoff and David Williams (both of whom continue to teach in Maui) discovered Jois and brought yoga along with Pattabi’s son, Manju, to Southern California. Jois used to say frequently, “yoga is 99% practice, 1% theory.” I don’t think he would find this book too helpful, as one must experience yoga to understand it.
Yoga, according to Jois, is simply breathing. All the postures discussed below are important because they allow one to breath properly. Sri T. Krishnamacharya and Sri K. Pattabhi Jois often said, “Breath is Life”. Exhalation is a movement towards God, and
inhalation is an inspiration from God. Practicing breathing makes the mind then becomes lucid, clear and precise. According to Jois after an established practice “wherever you look you will see God”.
Ashtangis (yogis who practice Ashtanga yoga) view yoga as a upaya or path. Yoga is the process of ending the definitions of the field of consciousness. Yoga signifies the means to realize one’s true nature. A yogi must overcome celebrating, amour play, viewing, infatuated discussion, planning, determination before starting practice. The asana practice is meaningless if the yamas and niyama’s are not respected (see the discussion under the Yoga Sutras). Ashtanga’s do not exercise before yoga, start around 5am in the wintertime and earlier in the summer, rub their perspiration into the body after exercise, never drink during class (water reduces precious internal heat and tapas), and wait at least ½ hour before washing their body after asana practice. Technically the Vedas call for yoga to occur at the Brahma Muhurta, 90 minutes before sunrise, which is the most sacred time of the day. An Ashtangi generally sleeps at least 6 hours, but no more than 8 hours.
Ashtanga yoga originally had four series of yoga, which as been subdivide into 6 or more series today by some teachers. Each series takes several years of dedicated daily practice to learn.
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The first series, known as the primary series or yoga chikitsa, focuses on physical health and is the most important of the three series.
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The second series (nadi sodhana) focuses on the nervous system via clearing and opening energy channels.
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The third series (sthira bhagah samapta) is more spiritual and only attained by a few in physical form. The third series requires a high degree of strength, flexibility, and humility.
One must master each level and sequence of postures before starting the next. The energy from the surya nadi (right nostril) is linked with the daytime. The left nostril is linked the Chandra nadi, which represents nighttime and sex.
Ashtanga asanas are designed to gradually progress and help to achieve steadiness, alertness, and overall comfort by uniting them with breath. Each pose has a counterpose to help relieve the risks of a pose. The gradual progress ensures one does not climb up a tree they cannot climb out of. Yoga is not an external experience. It comes from the body and breath and going within. The breath when matched with the postures clears blockages and waste including apana, which helps prepare the mind for meditation. Apana is downward flow which is centered in the large intestines with a yang energy. Samana vayu equalizes apana and prana and must be respected. The counteracting force to this yang is yin, which comes from the lungs bring clean blood and a new oxygen supply. One inhales when they expand, and exhale when tjeu contract. Breath is the most important early warning system that something is off.
All three series start with a chant and then a prayer to the sun or Suryanamaskara. The sun god is like the health minister in Ashtanga. It should be done facing the sun, or where it will rise if done before daylight. Many yogis believe that the yoga is most powerful if done before sunrise during the Bramamuhurtha, 1 hour and 36 minutes before sunrise. Focus on the sun to get the knowledge of the world. Focus on the navel circle to get the knowledge of the body.
SURYANAMASKARA A &B
Suryanamaskara is followed by the below series of standing and then seated asanas in an order designed to help open the body, purify the organs, and to crate heat in the Primary Series. The first poses of the standing asanas are also known as the Yoga Chikitsa (Yoga Therapy). These poses (Padangusthasana, Pada Hastasana, Utthita Trtkonasana, Utthita Parsvakonasana, Prasarita Paddottanasana, and Parsvottanasana) purify and cleanse the organs of the body, helping to prevent disease. It’s important to always engage Mula and Uddiyana bandhas.
STANDING ASANAS
Suryanamaskara is followed by the below series of standing and then seated asanas in an order designed to help open the body, purify the organs, and to crate heat in the Primary Series. The first poses of the standing asanas are also known as the Yoga Chikitsa (Yoga Therapy). These poses (Padangusthasana, Pada Hastasana, Utthita Trtkonasana, Utthita Parsvakonasana, Prasarita Paddottanasana, and Parsvottanasana) purify and cleanse the organs of the body, helping to prevent disease. It’s important to always engage Mula and Uddiyana bandhas.
Standing postures are followed by seated postures that are similar to the standing postures but also add in additional twists and core strength to help purify organs and improve breathing. Breathing must come from the chest, not the stomach. The breath stretches the spine and straightens the back.
SEATED POSTURES
No Ashtanga yoga is complete without the last three finishing postures, which help to center the mind for savasana. Shavasian should be done with the feet facing the direction of sunset, since it represents death as does the sunset.
FINISHING SEQUENCE
Ashtanga yoga focuses on the Tristhana (the three places of attention or action): posture, breathing system and looking place (Dristhi).
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Inhale and exhale are referred to in traditional terms as rechaka and puraka. They should be equal in length and strength to purify the nervous system.
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There are nine dristhis: the nose, between the eyebrows, navel, thumb, hands, feet, up, right side and left side. Dristhi purifies and Stabilizes the functioning of the mind.
Asanas purify, strengthen and give flexibility to the body.
TAPAS, BREATH
For cleaning the body internally two factors are necessary, air and fire. Fire (tapas) in our bodies is four inches below the navel. This is the standing place of our life force. For fire to burn, air is necessary, hence the necessity of the breath. If one stokes a fire with a blower, evenness is required so that the flame is not smothered out or blown out of control. The same method stands for the breath. Long even breaths will strengthen ones internal fire, increasing heat in the body which in turn heats the blood for physical purification, and burns away impurities in the nervous system as well. Long even breathing increases the internal fire and strengthens the system in a controlled manner and at an even pace. When this fire is strengthened, our digestion, health and life span all increase. Uneven inhalation and exhalation, or breathing too rapidly, will imbalance the beating of the heart, throwing off both the physical body and autonomic nervous system. Sustained yoga practice with dedication burns away poisons that allow us to become closer to the light. God dwells in one’s heart in the form of light, but this light is covered by six poisons: kama, krodha, moha, lobha, matsarya, and mada (desire, anger, delusion, greed, envy and sloth). Tapas burns away these poisons.
BANDAS
Mula (anal) and uddiyana (lower abdominal) bandha (locks) seal in energy, give lightness, strength and health to the body, and help to build a strong internal fire. With correct breathing bandhas take hold over the decades. Without correct breathing the asanas provide no benefit. Perfectly mastering mula bandha allows for perfect mind control. Prana is the universal life force that provides vitality to life and primarily flows via 72,000 nadi channels in the body, including up the spine or shushumna nadi. The three bandha’s help to control the prana. The Jalandhar abanda near the throat prevents prana escaping the upper body. Mula (anal) bandha prevents apana from escaping and draws apana upwards. Uddiyana (abdominal) bandha forces prana up the spinal column. Ashtanga Yoga, practiced in its correct sequential order, gradually leads the practitioner to rediscover his or her fullest potential on all levels of human consciousness - physical, psychological and spiritual and helps practitioners to acquire steadiness of body and mind.
SEXUAL HARASSMENT
K. Pattabi Jois penetrated the vagina with his finger to momentarily check the Bandha of many female students during class in the studio (never outside of class to my knowledge). This practice is completely and totally inappropriate and to my knowledge has not been practiced by any other Ashtanga teachers. I strongly condemn Jois’ wrongful actions that harmed many women. His actions were 100% inappropriate.
VINYASA
Vinyasa is part of the Ashtanga tradition. Movement must be synchronize with the breath. The breath is the heart of this practice and all must be formed around a proper breath. By synchronizing movement with breathing and practicing Mulabandha and Uddiyanabandha (locks), an intense internal heat is produced. This heat purifies muscles and organs, expelling unwanted toxins as well as releasing beneficial hormones and minerals, which can nourish the body when the sweat is massaged back into the skin. The breath regulates the vinyasa and ensures efficient circulation of blood. The warmed blood passes through the muscles, nerves, internal organs and glands, removes toxins from them, and carries them out through the sweat. This is how the process of purification begins. It is important that the student does not rush ahead doing too many asanas and allows the body to be gradually purified.
PARAMPARA
More recently ashtanga has been spoke about with respect to Parampara (a Guru’s Guru). Parampara is knowledge that is passed in succession from teacher to student. Knowledge some believe can be transferred only after the student has spent many years with an experienced teacher. Gu = darkness; Ru = dispeller. Gurus are not in the limelight seeking attention. They should show tremendous compassion and tolerance towards their followers. Closely examine any teacher become committing to join them. The teach shows the way, not someone who has a following. Love the guru. The guru is pure, like a crystal. If you just love the guru, you will become the loved one. You are then the guru. Have faith when you find the guru. You are the universe and the enlightenment. You are the guru. A guru is not someone you seek. You will meet them in some life (current or past) or in a dream. When meeting your guru remember, ‘those who know do not talk. Those who talk do not know.’ The guru knows already.
After several years of casual practice, I started my more intense yoga study by trying to visit as many of the top 100 Yoga Journal teachers as possible. I travel a great deal for work, and also many teachers visit San Francisco. I generally found that old teachers tend to resonate with me better, but a teacher choice is individual. Find a teacher whose energy feels best suited for you. The teachers will appear when the student is ready.
ASHTANGA YOGA CHANTS
Ashtanga Yoga traditionally has both an opening chant and a closing chant.
Chanting unifies one with a higher level of vibration. Chanting can stabilize ones heart rate, lower blood pressure, produce beneficial endorphins in the body and boost metabolic processes. You should be an experience that involves 100% endorphin and 0% adrenaline.
OPENING CHANT
hanting the opening mantra cleanses the energy of the space and prepares the mind, body and emotion:
Om
Vande Gurunam Charanaravinde
Sandarshita Svatma Sukava Bodhe
Nih Sreyase Jangalikayamane
Samsara Halahala Mohashantyai
Abahu Purushakaram
Shankhacakrsi Dharinam
Sahasra Sirasam Svetam
Pranamami Patanjalim
Om
TRANSLATION
om
I bow to the lotus feet of the Supreme Guru
which awaken insight into the happiness of pure Being,
which are the refuge, the jungle physician,
which eliminate the delusion caused by the poisonous herb of Samsara (conditioned existence).
I prostrate before the sage Patanjali
who has thousands of radiant, white heads (as the divine serpent, Ananta)
and who has, as far as his arms, assumed the form of a man
holding a conch shell (divine sound), a wheel (discus of light or infinite time) and a sword (discrimination).
om
CLOSING CHANT
The Closing Prayer brings the practice to a peaceful end; sealing in the work done and offering the efforts of our practice to improve the state of the world.
Om
Svasthi Praja Bhyaha Pari Pala Yantam
Nya Yena Margena Mahim Mahishaha
Go Brahmanebhyaha Shubamastu Nityam
Lokah Samastah Sukhino Bhavantu
Om Shanti Shanti Shantihi
TRANSLATION
May the rulers of the earth keep to the path of virtue
For protecting the welfare of all generations.
May the religious, and all peoples be forever blessed,
May all beings everywhere be happy and free
Om peace, peace, perfect peace
ASHTANGA PRANAYAMAS
In the Ashtanga tradition there are four Pranayamas, all of which require completing at least the intermediate series before practicing. All Pranayama should be learned from a qualified teacher—doing it on your own risks death as it is very powerful. The nervous system must be purified via the first two series to prevent damage to the nervous system.
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First Pranayama. Inhale and exhale. Repeat thinking of Guru. Repeat with Mulabandha and Uddiayanabanda. Complete Kumbhaka (retaining breath) for as long as possible. Repeat 3x. Then one alters inhale and exhale with inhale and retention (using jalandhara banda when retaining). Repeat with inhales and exhales at a 2:3 ratio (2 with retention, 3 for inhale and exhale). This cleans and purifies the mind and physical parts of the body.
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Second Pranayama. Same as the First Pranayama except done at a 25:30 ratio.
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Third Pranayama (Samavrtti/Visamavrtti or Anuloma/Viloma Pranayama). Complete alternate nostril breathing with Kumbhaka after the inhale.
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Bhastrika Pranayama Bastrika Pranayama heats Jalharagni and purify all body defects. Inhale and exhale 5x. At the inhale, hold both feet in padmasana so that both feet push on the navel.
Prana is drawn into the body when the diaphragm contracts after the contraction of the abdominal wall. Ribs expansion marked by the lower ribs lifting up and the upper ribs expanding out suggests that the right breath technique is being used. Pranayama slows the breath to extend the life. Pranayama must be adjust to the needs of each day, which is why it should not be practiced except under the supervision of a qualified teacher. The spine becomes a flute and is adjusted from the base up. The spine should be firm but not too tight. Pranayama requires s stable mind and stable spine. Ears in pranayama are like the eyes during asana practice, listen to the breath. Inhale, raise spine, look up. Let the air absorb down into your lungs as far as you can to absorb the cosmic energy. Once again, only do Pranayama under the direction of an experienced teacher and under the advice of your doctor.
C1 SEQUENCE
Review the CorePower Yoga C1 Sequence (as of 2018) to see how it links with Ashtanga
A close examination of the below poses has many similarities with the primary series above.
