ASHTANGA YOGA
INTENSIVE AND PHYSICALLY DEMANDING YOGA
Written by Valentine
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10 to 15 minutes
DISCOVER ASHTANGA YOGA
DISCIPLINE AT THE SERVICE OF TRANSFORMATION
Ashtanga Yoga is a rigorous, structured practice that follows a fixed sequence of postures (asanas), performed in a specific 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 and traditional system of yoga, structured around dynamic and codified sequences of postures, synchronized with the breath. The origin of the term "Ashtanga" comes from the Yoga Sutras of Patanjali , a classic yoga text written between the 2nd century BC and the 5th century AD. 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 renowned yoga master Tirumalai Krishnamacharya , often considered the father of modern yoga. It was in 1927, in the city of Mysore, India, that Pattabhi Jois began teaching this unique method of yoga, inspired by the teachings he 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 is said to have contained specific sequences of postures and precise instructions on the synchronization of breath and movement, a central feature of Ashtanga Yoga.
The uniqueness 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 flow of continuous movements (vinyasa) that purify the body and mind through controlled breath and movement. Each movement is synchronized with a specific breath, usually Ujjayi breathing , creating an internal heat that detoxifies the body through sweating.
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 (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, called 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 an intense practice.
Over the decades, Ashtanga Yoga has become extremely popular in the West, attracting millions of practitioners for its disciplined approach, but also for its many physical and mental benefits. Pattabhi Jois founded the Ashtanga 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's grandson), who contributed to the global spread of this style.
Ashtanga Yoga, although physically demanding, is seen by its followers as a profound spiritual practice. Its structured framework provides 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 WORKS
An Ashtanga Yoga session, also called "Mysore style" (in reference to the city of Mysore), is generally practiced individually, under the supervision of a teacher who corrects and adjusts students as they progress. Unlike other styles of yoga, the postures flow smoothly, and students progress at their own pace according to their level.
The first series of Ashtanga (Yoga Chikitsa) is the most widely practiced in schools around the world. It begins with a series of sun salutations ( Surya Namaskar A and B ), followed by standing postures , sitting postures , and then 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 Grasping 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 Side 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 abdominals and improves balance.
- Baddha Konasana (Bound Angle Pose) : Opens the hips and stimulates the reproductive organs.
- Sarvangasana (Shoulderstand) : An inversion that calms the nervous system and improves blood circulation.
- Sirsasana (Headstand) : Strengthens the shoulders and arms, while stimulating the mind.
- Savasana (Corpse Pose) : The final relaxation pose to integrate the benefits of the practice.
Each pose 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 PRACTICE OF ASHTANGA YOGA
Ashtanga Yoga is a structured and methodical style of yoga, renowned for its physical and mental intensity. It is distinguished by its fixed series of postures (asanas) that are repeated in a specific order, with an emphasis on synchronizing movement with breath (vinyasa). Each posture is linked to the next by dynamic transitions, creating a continuous flow that generates internal heat, sweating, and purification.
Unlike gentler or more meditative styles, Ashtanga is often perceived as a demanding practice that requires discipline , strength , and endurance . Practitioners typically progress through six sets, each increasing in complexity and intensity. However, for most yogis, the first set (Yoga Chikitsa) is the most commonly practiced. It aims to align the body and purify the internal organs. Later sets, such as the second set (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) intended to control and direct energy through 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 practiced in the Mysore style, where students progress at their own pace under the supervision of a teacher who adjusts them individually. This framework allows for personalized progression, adapted to the abilities of each practitioner. Unlike other styles where the teacher guides the entire class, the Mysore method promotes autonomy and personal mastery.
On a physical level, Ashtanga Yoga is particularly effective for developing muscular strength , improving flexibility , and strengthening core stability . It is an excellent cardiovascular workout, as the repetition of postures and rapid transitions elevates the heart rate. In addition, the heat generated during practice helps eliminate toxins and purify the body's internal systems.
On a mental level, the concentration required to synchronize breathing with each movement helps calm the mind and cultivate focused attention. This continued concentration during practice develops mental stamina , enabling practitioners to better manage stress and emotional challenges in daily life.
From a spiritual perspective, Ashtanga Yoga is not just a physical practice. It incorporates an important spiritual dimension by drawing 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 towards spiritual awakening (samadhi).
Ashtanga Yoga is therefore a complete and profound practice, which requires constant devotion. Although demanding, it offers a unique path of personal transformation, combining physical strength , mental clarity and spiritual awakening .
OBJECTIVES AND BENEFITS OF ASHTANGA YOGA
Ashtanga Yoga is a powerful and structured practice, based on a sequence of progressive and dynamic postures. Its main goals are to bring the practitioner to a balance between physical strength , endurance , mental focus and spiritual discipline . This balance is developed through a 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 engages the entire body, particularly the arms , shoulders , core , and legs , through fluid, repetitive transitions such as Chaturanga and standing poses. This strengthening helps develop balanced muscles and better posture.
- Improved flexibility : Each Ashtanga series contains specific postures that stretch the muscles deeply, particularly hip-opening postures, forward bends, and twists. Regular progression in these postures helps develop lasting flexibility and prevent injuries.
- Stamina Development : Ashtanga's fast-paced, intense sequences, with dynamic transitions between each pose, increase cardiovascular endurance and the body's ability to sustain physical exertion over long periods of time. The increased body temperature during practice also promotes detoxification through sweating.
- Coordination and balance : The continuous sequences of Ashtanga require great coordination between breathing and movements, thus improving proprioception and the overall balance of the body.
Mental goals:
Beyond the physical, Ashtanga Yoga also develops goals on a mental level. It helps to:
- Strengthen Discipline : Ashtanga is a structured practice, where sequences are set and repeated each session. This regular repetition cultivates strong mental discipline , helping the practitioner stay committed and persistent, both on and off the mat.
- Improve Concentration : Precise synchronization of breathing (Ujjayi) with each movement in the postures helps develop continuous attention and mental clarity . This concentration is enhanced 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 sequence of postures, combined with controlled breathing, helps calm the nervous system and soothe the mind, creating a sense of serenity .
Spiritual goals:
Spiritually, 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 of spiritual awakening through the purification of body and mind. Its spiritual goals include:
- Awakening of life energy (prana) : The constant flow of specific movements and breaths helps activate and harmonize prana , or life energy, throughout the body. This cleanses the energy channels (nadis) and balances the energy centers (chakras), leading to increased vitality and better energy flow.
- 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.
- Mind-body union : Ashtanga Yoga aims to harmonize the body, mind, and spirit. The repetition of the sequences, combined with the ethical principles of yoga (yamas and niyamas), helps purify thoughts and align the practitioner's actions with their 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 : Through 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 helps calm the mind and soothe agitated 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 is a method for transcending physical and mental limitations and cultivating lasting inner peace .
Ashtanga Yoga is a comprehensive practice that combines physical rigor, mental discipline, and spiritual depth. By cultivating strength , flexibility , and endurance , while promoting 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 carried by the Indian Ocean and Yoga
Since childhood, this intrepid traveler has traveled the globe, leaving her footprints on beaches around the world.Passionate about surfing, scuba diving and sailing, she has made the oceans 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.
It was through her explorations that yoga became more than a practice for her – it was a way of life.
Between early morning surf sessions and meditative sunsets, she found in yoga a perfect balance of strength, flow 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 adventurer 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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