SIMPLY ASHTANGA
What is Ashtanga Yoga?
Ashtanga Yoga literally means eight (ashto) limbs (anga) as originally codified by the ancient sage Patanajli over 2,500 years ago in the classic text, The Yoga Sutras. It is here that he outlined the eight limbs of yogic practice. Yama (moral principles), Niyama (spiritual attitudes), Asana (postures), Pranayama (breathing techniques), Pratyahara (sense withdrawl), Dharana (concentration), Dhyana (meditation) and Samadhi (self realization). This eight-limbed path, when practiced with devotion and dedication, eventually leads one to the realization of truth, happiness and love through the gentle unfolding of our greater Self.
Ashtanga Vinyasa Yoga, as taught by Sri K. Pattabhi Jois of Mysore India, combines ujjayi breathing (deep, slightly audible nostril breathing), bandhas (internal energy locks) and drishti (specific eye gaze points) in specific sequences of asanas linked by vinyasa (coordinating breath with movement). This unique combination creates the foundation from which the benefits of this yoga system may be experienced. With continual practice one attains strength, flexibility and grace of both body and mind. This internal purification allows the practitioner to experience a meditative quality which leads to a deeper understanding of the Self.
There are six sequences of asanas in the Ashtanga Yoga system. Primary series, which is known as Yoga Chikitsa (yoga therapy), detoxifies and realigns the body; Second series, which is referred to as Nadi Shodana (nerve cleansing), acts to further purify the nerve and spinal energies; and the advanced A,B,C and D (or 3rd through 6th) series, which are known as Sthira Bhaga (divine grace), continue to refine and clear the internal body while requiring greater levels of humility and concentration to undertake.
What is meant by Mysore Style Ashtanga Yoga?
Ashtanga Yoga is traditionally taught in what is called 'Mysore style', named after the city of Mysore, India where Sri K. Pattabhi Jois (affectionately known as Guruji to his students) has been teaching this practice for over 70 years. A Mysore style class differs from most yoga classes in that the students all appear to be doing their own thing and the only sound in the room is deep breathing. In fact, everybody is following the particular asana series that they are working on, most likely primary or second series, in the same precise order of asanas but to their own individual breath rhythm. Basically it is a self practice done in a group setting. The teacher, or teachers, are walking around the room helping everyone on a one-to-one basis, adjusting or assisting the asanas and generally helping the students to do, and understand, the practice in a way that is most beneficial to each student's body and circumstances.
So how do you actually learn the sequences? Well, beginners are welcome and even strongly encouraged to come to Mysore style classes. Sometimes students who are new to this method feel intimidated. Since everyone appears to be doing this practice individually, new students sometimes feel like they can't just jump in without knowing more. But there is only one way to know more - just jump in!
On your first day, you'll be shown the Ashtanga breathing technique - a deep, slow, slightly audible nostril breath. After getting the basics of this breath, which will take a few minutes, we'll show you the very beginning of the series, the Surya Namaskar A (Sun Salute A), then possibly Surya Namaskar B (Sun Salute B). These sun salutes consist of various flowing movements linked to the inhale and exhale of the breathing technique you learned earlier. After getting familiar with the sun salutes your practice will end with what we call the 'Closing Sequence' and then some time lying down taking rest. So day one is pretty short, maybe only 30 minutes. The next day, you'll come in already familiar with the sun salutes. You'll go through these on your own (with one of us helping you if you forget) and then we'll add the first two standing postures of the series and once again you will finish your practice with the closing sequence and rest. With every day of practice we slowly start to add one or two postures of the primary series. If a posture is very difficult for you at that moment it is a wise indication that maybe your body needs to stop there for awhile until things acclimatize rather than just pushing through for more and more postures. The process is slow for a few reasons. One, the idea is to memorize the postures and the sequence, so taking just a couple of new postures a day makes this easier. Secondly, it allows your body to adapt slowly and healthily to this new experience, developing strength, stamina, flexibility and understanding with each day. Thirdly, there is no hurry! Yoga is a slow and steady journey, meant to be enjoyed and taken in with ever-growing self acceptance and wisdom. Rushing this process usually results in unnecessary pain and frustration. So, depending on the student - their particular body, age, life circumstances, etc. - you would need about one to three months of consistent practice to learn most, if not all, of the Ashtanga primary series. In this way your practice time will grow a little bit longer every day. Doing the full primary series including rest at the end takes about 1.5 hours.You can easily see that with this method of yoga it is encouraged that new students sign up for a minimum of one month to give the experience a fair trial. Guruji has been saying the simple line (in various wordings), "practice, practice, slowly, slowly...and all is coming", for a very long time and for a very good reason! The beauty of this method is that once you learn the series,it is yours forever. You can take this practice with you wherever you go. Being in a group setting with a teacher has its benefits - the support and experience of the teacher, the community of fellow practitioners, etc. But in Ashtanga the real teacher is the practice itself and once you learn it, it is a
lifetime gift and a self practice that will continually offer you a rare experience to witness your Self.
For more information about Ashtanga, Guruji and practicing in Mysore, India visit these sites:
www.ayri.org
www.ashtanga.com
Moon Days
We don't practice on new moon or full moon days in the Ashtanga tradition. These are days to rest and observe how mother nature has both obvious and subtle effects on all living things. For an up to date calender of the current moon phase see either of the above websites and for a more detailed description of why we take moon days off, check out Tim Miller's site http://www.ashtangayogacenter.com/moon.html