ASHTANGA YOGA
INTENSIVE AND PHYSICALLY DEMANDING YOGA
Written by Valentine
Reducible content
Reading time
10 to 15 minutes
DISCOVER ASHTANGA YOGA
DISCIPLINE FOR TRANSFORMATION
Ashtanga Yoga is a rigorous, structured practice that follows a fixed sequence of postures (asanas), performed in a precise order.
Each movement is synchronized with the breath, creating a continuous dynamic that generates warmth and concentration.
Known for its discipline and intensity, Ashtanga is ideal for those seeking a physically demanding practice while cultivating mental strength and inner clarity.
ANCESTRAL ORIGINS OF ASHTANGA YOGA
Ashtanga Yoga is a rigorous, traditional system of yoga, structured around sequences of dynamic, codified postures, synchronized with the breath. The term "Ashtanga" originates from Patanjali's Yoga Sutras, a classic yoga text written between the 2nd and 5th centuries BC. In these texts, the word "Ashtanga" means "the eight limbs" (ashta = eight, anga = limb) and refers to the eight branches of yoga described by Patanjali as a path to enlightenment.
Modern Ashtanga Yoga, as it is practiced today, was codified in the early 20th century by Sri K. Pattabhi Jois, a disciple of the famous yoga master Tirumalai Krishnamacharya, often considered the father of modern yoga. It was in 1927, in the Indian city of Mysore, that Pattabhi Jois began teaching this unique method of yoga, inspired by the teachings he had received from Krishnamacharya, as well as by an ancient text, the Yoga Korunta, which Krishnamacharya is said to have discovered in the library of the University of Calcutta. This text would have contained specific sequences of postures and precise instructions on the synchronization of breath and movement, a central feature of Ashtanga Yoga.
The distinctive feature of Ashtanga Yoga lies in its systematic approach, with pre-established series of postures (asanas) that each practitioner repeats in a strict order. These series are designed to create a continuous flow of movement (vinyasa) that purifies the body and mind through the control of breath and movement. Each movement is synchronized with a specific breath, usually the Ujjayi breath, creating an internal heat that detoxifies the body through perspiration.
The Ashtanga system comprises six progressive series of postures, each increasing in complexity and intensity. The first series, known as Yoga Chikitsa (yoga therapy), is designed to align the body and purify the internal organs. The second series, called Nadi Shodhana (purification of the nadis or energy channels), aims to purify the nervous system. The advanced series (A, B, C, D) are demanding sequences that work in depth on strength, flexibility and mental control.
Ashtanga Yoga is also known for its three key elements, known as Tristana: Ujjayi Pranayama (breath control), Bandhas (internal energy locks), and Drishti (points of concentration). These three aspects are essential for focusing the mind, aligning the body and generating the energy needed for intense practice.
Over the decades, Ashtanga Yoga has become extremely popular in the West, attracting millions of practitioners not only for its disciplined approach, but also for its many physical and mental benefits. Pattabhi Jois founded theAshtanga Yoga Research Institute in Mysore, where he trained a generation of influential Western teachers, such as David Swenson, Richard Freeman, David Williams, and Sharat Jois (Pattabhi Jois' grandson), who have helped spread the style worldwide.
Ashtanga Yoga, though physically demanding, is perceived by its followers as a profound spiritual practice. Its structured framework offers space for introspection and spiritual awakening, in harmony with Patanjali's philosophy and the principles of the eight limbs of yoga.
HOW AN ASHTANGA YOGA SESSION UNFOLDS
A session of Ashtanga Yoga, also known as "Mysore style" (in reference to the city of Mysore), is generally practised individually, under the supervision of a teacher who corrects and adjusts students as they go along. Unlike other styles of yoga, postures are flowing and students progress at their own pace, according to their level.
The first series of Ashtanga (Yoga Chikitsa) is the most widely practised in schools all over the world. It begins with a series of sun salutations(Surya Namaskar A and B), followed by standing postures, seated postures and inverted postures. Here are the 10 main postures often found in this series:
- Surya Namaskar A and B (Sun salutation): To warm up the body and synchronize breathing with movements.
- Padangusthasana (Forward bend with fingers catching big toes): A forward bend that stretches the hamstrings.
- Utthita Trikonasana (Extended Triangle): Stretches the sides of the body while strengthening the legs.
- Utthita Parsvakonasana (Extended Lateral Angle): Opens the hips and stretches the sides of the body.
- Marichyasana A (Marichi twist): A deep twist to stretch the spine and stimulate the digestive organs.
- Navasana (Boat Pose): Strengthens the abdominal muscles and improves balance.
- Baddha Konasana (Bound Angle Posture): Opens the hips and stimulates the reproductive organs.
- Sarvangasana (Shoulder Posture): An inversion that calms the nervous system and improves blood circulation.
- Sirsasana (Headstand): Strengthens shoulders and arms, while stimulating the mind.
- Savasana (Corpse Pose): The final relaxation posture to integrate the benefits of the practice.
Each posture is held for several Ujjayi breaths, creating an internal heat that detoxifies the body. At the end of the session, practitioners move into Savasana to allow the body to rest and the mind to calm.
TYPE OF ASHTANGA YOGA PRACTICE
Ashtanga Yoga is a structured, methodical style of yoga, renowned for its physical and mental intensity. It is distinguished by its fixed series of postures (asanas), which are repeated in a specific order, with an emphasis on synchronizing movement with the breath (vinyasa). Each posture is linked to the next by dynamic transitions, creating a continuous flow that generates internal heat, perspiration and purification.
Unlike gentler or more meditative styles, Ashtanga is often perceived as a demanding practice requiring discipline, strength andendurance. Practitioners generally progress through six series, each increasing in complexity and intensity. However, for most yogis, the first series (Yoga Chikitsa) is the most commonly practiced. It aims to align the body and purify the internal organs. Subsequent series, such as the second series (Nadi Shodhana), aim to purify the nervous system and strengthen mental balance.
The practice of Ashtanga Yoga is based on three essential pillars, called Tristana:
- Pranayama (breathing): Ujjayi breathing is used throughout the practice to generate heat, stimulate internal energy (prana) and maintain constant concentration.
- Bandhas (energy locks): Practitioners regularly engage bandhas, which are internal muscle contractions (Mula Bandha, Uddiyana Bandha) designed to control and direct energy throughout the body.
- Drishti (focus points): Each posture is associated with a drishti, or visual focus point, helping to calm the mind and deepen the meditative experience during practice.
Ashtanga is often practised in the Mysore style, where students progress at their own pace under the supervision of a teacher who adjusts them individually. This framework enables personalized progression, adapted to the abilities of each practitioner. Unlike other styles where the teacher guides the whole class, the Mysore method encourages autonomy and personal mastery.
Physically, Ashtanga Yoga is particularly effective for developing muscular strength, improving flexibility and enhancing core stability. It's also an excellent cardiovascular workout, as the repetition of postures and rapid transitions raises the heart rate. What's more, the heat generated during practice helps to eliminate toxins and purify the body's internal systems.
On a mental level, the concentration required to synchronize the breath with each movement helps to calm the mind and cultivate focused attention. This continuous concentration during practice develops mental stamina, enabling practitioners to better manage stress and emotional challenges in everyday life.
From a spiritual point of view, Ashtanga Yoga is not just a physical practice. It incorporates an important spiritual dimension, based on the eight limbs of yoga described by Patanjali in the Yoga Sutras. This includes personal and social ethics (yamas and niyamas), as well as meditation (dhyana) and concentration (dharana), with the aim of leading the practitioner towardsspiritual awakening (samadhi).
Ashtanga Yoga is therefore a complete and profound practice, requiring constant devotion. Although demanding, it offers a unique path to personal transformation, combining physical strength, mental clarity and spiritual awakening.
OBJECTIVES AND BENEFITS OF ASHTANGA YOGA
Ashtanga Yoga is a powerful, structured practice based on a sequence of progressive, dynamic postures. Its main objectives are to bring the practitioner to a balance between physical strength, endurance, mental concentration and spiritual discipline. This balance is developed through rigorous engagement with the eight limbs of yoga, as defined by the sage Patanjali in the Yoga Sutras.
Physical objectives :
Ashtanga Yoga focuses primarily on strengthening and purifying the body. Physical goals include:
- Overall muscle strengthening: Ashtanga Yoga is a physically demanding practice. It involves the whole body, particularly the arms, shoulders, trunk and legs, through fluid, repetitive transitions such as Chaturanga and standing postures. This strengthening helps develop balanced muscles and better posture.
- Improving flexibility: each Ashtanga series contains specific postures that stretch muscles in depth, particularly hip-opening postures, forward bends and twists. Regular progression through these postures helps develop lasting flexibility and prevent injury.
- Endurance development: Ashtanga's fast, intense sequences, with dynamic transitions between each posture, increase cardiovascular resistance and the body's ability to sustain physical effort over long periods. The rise in body temperature during practice also promotes detoxification through perspiration.
- Coordination and balance: Ashtanga's continuous sequences require great coordination between breath and movement, improving proprioception and overall body balance.
Mental objectives :
Beyond the physical, Ashtanga Yoga also develops mental goals. It helps to :
- Reinforcing discipline: Ashtanga is a structured practice, where sequences are fixed and repeated at each session. This regular repetition cultivates a strong mental discipline, helping the practitioner to remain committed and persevering, both on and off the mat.
- Improving concentration: Precise synchronization of the breath (Ujjayi) with each movement in the postures helps to develop continuous attention and mental clarity. This concentration is reinforced by the use of drishtis (focus points) in each posture, which keep the mind anchored in the present moment.
- Reduce stress: Ashtanga, despite its intensity, offers a path to stress reduction. The constant flow of postures, combined with controlled breathing, helps to calm the nervous system and soothe the mind, creating a sense of serenity.
Spiritual goals :
Spiritually speaking, Ashtanga Yoga is deeply rooted in the tradition of the eight limbs of yoga (Ashta-Anga) defined by Patanjali. It aims to achieve a state ofspiritual awakening through purification of body and mind. Its spiritual objectives include :
- Awakening vital energy (prana): The constant flow of specific movements and breaths helps activate and harmonize prana, or vital energy, throughout the body. This cleanses the energy channels (nadis) and balances the energy centers (chakras), leading to increased vitality and better energy circulation.
- Path to meditation: Although Ashtanga is often perceived as a physical practice, it prepares the practitioner for deeper states of meditation. The bandhas (energy locks) and concentration required during practice develop mental stability and mindfulness, facilitating a deeper spiritual connection.
- Body-mind union: Ashtanga Yoga aims to harmonize body, mind and soul. The repetition of sequences, combined with yoga's ethical principles (yamas and niyamas), helps to purify thoughts and align the practitioner's actions with his or her spiritual path.
Overall benefits :
The benefits of Ashtanga Yoga are vast and extend to many aspects of physical, mental and spiritual well-being:
- Improved physical condition: Thanks to its intensity and structure, Ashtanga develops balanced muscular strength, increased flexibility and improved cardiovascular endurance. Inverted postures and twists improve blood circulation and help detoxify the body.
- Mental calm and stress management: Sustained concentration on the breath and postures calms the mind and soothes restless thoughts. This creates a state of moving meditation, helping to reduce stress and improve emotional management.
- Progressive spiritual awakening: By integrating the eight limbs of yoga into the practice, Ashtanga offers a clear path to spiritual awakening. It's a method for transcending physical and mental limitations, and cultivating lasting inner peace.
Ashtanga Yoga is a complete practice that combines physical rigor, mental discipline and spiritual depth. Cultivating strength, flexibility andendurance, while fostering mental calm and spiritual awareness, it offers a path to inner transformation and overall well-being.
Valentine's bio
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VALENTINE
1994, Reunion Island, Mauritius, a Life of the Indian Ocean and Yoga
Since childhood, this intrepid traveler has crisscrossed the globe, leaving her footprints on beaches the world over.Passionate about surfing, scuba diving and sailing, she has made the ocean her playground and source of inspiration.
The freedom of the waves, the serenity of the ocean depths and the wind in his sails have punctuated his journey, always guided by a quest for connection with nature.
Through her explorations, yoga has become more than a practice for her - it's a way of life.
Between morning surf sessions and meditative sunsets, she has found in yoga a perfect balance of strength, fluidity and self-awareness.
Today, she combines her passion for water sports with teaching yoga and is part of the Yogaterrae team, here in France, in the South-West and often remotely :)
This adventuress is a true source of inspiration for anyone who aspires to live in harmony with their body and nature.
Through her stories of incredible experiences, she invites everyone to open up to a world where every wave, every breath and every posture is a celebration of life.
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