Ashtanga Yoga, widely recognized as the eight-limbed yoga, encompasses a profound and dynamic style of yoga practice deeply rooted in ancient traditions. Its inception can be attributed to the revered ancient sage, Patanjali, who authored the Yoga Sutras. In the 20th century, Sri K. Pattabhi Jois and his followers played a pivotal role in popularizing Ashtanga Yoga. This particular approach to yoga revolves around harmonizing the breath with a progressive sequence of postures, stimulating an internal warmth that purifies the body through a detoxifying sweat, benefiting both muscles and organs.
The essence of Ashtanga Yoga is in its postures, or asanas, that are sequenced in a specific order. There are six sequences or series in Ashtanga Yoga – the Primary Series, Intermediate Series, and four Advanced Series. Each series has a set of postures designed to align, strengthen and purify the body. Let’s delve deeper into understanding the significance of these postures, their execution, and their benefits.
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Primary Series: Yoga Chikitsa (Yoga Therapy)
The Primary Series, known as Yoga Chikitsa, is intended to realign the body and detoxify the system. This series is suitable for beginners but can challenge even advanced practitioners. It includes a sequence of standing poses, seated poses, twists, backbends, and inversions.
Postures such as the Padangusthasana (Big Toe Pose) and the Trikonasana (Triangle Pose) in the standing sequence increase flexibility, strengthen the legs, and stimulate the abdominal organs. Seated poses like Paschimottanasana (Seated Forward Bend) and Baddha Konasana (Bound Angle Pose) promote hip flexibility and calm the mind. The closing sequence, which includes backbends like Urdhva Dhanurasana (Upward Bow Pose), invigorates and strengthens the spine.
Intermediate Series: Nadi Shodhana (Nerve Purifying)
Nadi Shodhana, also known as the Intermediate Series, focuses on the purification of the nervous system. This series introduces a fresh array of postures and combinations, incorporating various demanding arm balances and inversions. Prior mastery of the Primary Series is crucial before venturing into this level of practice.
Postures like Pashasana (Noose Pose) and Krounchasana (Heron Pose) stretch the side body and improve digestion, while arm balances like Pincha Mayurasana (Feathered Peacock Pose) and inversions like Sirsasana (Headstand) strengthen the shoulders and arms, and improve balance.
Advanced Series: Sthira Bhaga (Divine Stability)
Sthira Bhaga, commonly referred to as the Advanced Series, comprises four distinct series (A, B, C, D) and is specifically designed for highly proficient practitioners. This advanced level of practice is distinguished by its inclusion of demanding arm balances, profound backbends, and intricate inversions.
Advanced postures like Eka Pada Sirsasana (Leg Behind Head Pose) and Yoganidrasana (Yoga Sleep Pose) increase flexibility in the hips and spine, while strengthening poses like Vrischikasana (Scorpion Pose) build upper body strength and balance.
The Importance of Vinyasa
Each Ashtanga sequence is also punctuated by a vinyasa – a specific sequence of movements that link the postures and generate heat in the body. This is a key aspect of Ashtanga yoga, and it increases the cardiovascular element of the practice. The vinyasa also acts as a reset between postures, allowing the practitioner to return to a neutral state before entering the next asana.
The Benefits of Ashtanga Yoga Postures
The postures in Ashtanga Yoga offer physical, mental, and emotional benefits. Physically, they improve strength, flexibility, balance, and coordination. The sequences are designed to progressively open up the body and build strength over time. They also stimulate various body systems, enhancing digestion, circulation, respiration, and the immune system.
Mentally, Ashtanga Yoga postures help in developing concentration and awareness. The synchronization of breath and movement (vinyasa) fosters a meditative state, calming the mind.
Emotionally, the practice of these postures can lead to increased self-confidence and reduced anxiety levels. The discipline and concentration required to perform these postures can provide an emotional release and lead to improved mental well-being.
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In Conclusion
Ashtanga Yoga is a journey of self-discovery and personal growth, offering practitioners an opportunity to test and transcend their physical and mental boundaries. The series of postures in Ashtanga are not just physical exercises – they are a spiritual practice aimed at purifying and aligning the body, breath, and mind. Practicing Ashtanga Yoga regularly can lead to a stronger, more flexible body, a calm, focused mind, and a heightened sense of awareness and connectivity to the world around us.
