Ashtanga yoga poses are practiced in a sequential and fluid manner and in parallel with controlled breathing. Speed is not important when first beginning this style of yoga. The synchronization of the breath with movement is more significant. Why? When proper breathing is combined with movement, the body releases energy that eases tension. As an effect, one feels more relaxed. The energy used by the body is transformed to intense heat and is released through sweating. Toxins and other impurities present in the blood stream are expelled from the body through this process.
Ashtanga yoga consist of three main parts: the opening sequence, one of the six main series, and the finishing sequence. These parts have been patterned such that the preceding movements prepare the mind and body for more difficult, strength developing poses. Surya Namaskara (Sun Salutation) is the traditional opening sequence which is followed by the standing series.
This is then followed by one of the six fundamental series of the poses: The primary series known in Sanskrit as Yoga Chikitsa (translated as Yoga Therapy); the intermediate series called Nāḍī Shodhana (translated as Nerve Cleansing); and finally the advanced series A, B, C, D known collectively as Sthira Bhagah (translated as Steady Strength).
The Sun Salutation is like the preface of a book. This fundamental series is performed five times at the beginning of the Ashtanga yoga practice. The aim is to condition the mind for the session as well as to warm-up and strengthen the back and hamstrings.
There are two sets of sun salutation sequences. The first sequence has nine asanas (postures or positions) while the second sequence has seventeen asanas. The second sequence is just an extension of the first sequence. The sun salutation is then followed by a series of six standing postures that aim to strengthen the core. Mastering the opening sequence will provide a good base for anyone who would like to be a practitioner.
After the opening sequence, begins one of the six fundamental series of Ashtanga yoga poses. The primary series is called Yoga Chikitsa or Yoga Therapy. This series is composed of movements that aim to purify and restore physical health. It is practiced only after warm-up to prevent injuries. The overall effect of this series is the progressive strengthening of the body.
In the primary series, the movements are arranged in such a manner that each asana (posture or position) builds on the previous one. Postures in this series are primarily twists and forward folds that prepare the spine for back bending poses performed in the finishing sequence and intermediate series. Practicing the opening sequence is strongly advised before proceeding with the primary series. Doing so will ensure that one is protected from injuries and that the flexibility needed to smoothly transition to the next pose, has been developed.
The intermediate series of Ashtanga yoga poses is called Nāḍī Shodhana or Nerve Cleansing. The purpose of executing this sequence is to open and clear the subtle energy channels in the body. Proper execution of the poses in this series requires a higher level of strength and a sufficiently cleansed body. Therefore, mastery of the first series should be obtained to maximize the benefits of nerve cleansing.
The advanced series of Ashtanga yoga poses is called the Sthira Bhagah or Steady Strength. This sequence of postures aims to strengthen the inner spirit of the yogi. Hence, advanced ashtanga yoga practitioners have a more intense focus and are also able to have a steadiness of the body and mind.
The finishing sequence is the final series of Ashtanga. If the sun salutation prepares the body and mind for practice, the finishing sequence prepares the person for rest. This sequence consists of sixteen asanas specifically designed to cool the body. Ashtanga yoga poses in the closing set give practitioners the opportunity to reflect on the practice. Aside from developing strength, patience and humility are qualities that are cultivated as yogis go through the different postures. More difficult poses require patience in order to achieve proper execution safely and fluidly. More importantly, it's the finishing postures that allow us to reflect upon the concept of UNION and how our action contribute to the evolution of the entire world.
The practice of Yoga has numerous benefits including increased flexibility, strength, and balance. Combined with breathing exercises and meditation it works remarkably well to help promote overall physical and mental well-being. As well as the physical and emotional benefits of yoga it has also been proven as an excellent way to reduce stress, ease panic attacks, lower blood pressure, help alleviate back pain, arthritis pain, depression, mental fog and reduce the risk of many other common health problems.
Practicing yoga (and meditation) together can help switch the mind from a state of turbulence to the bliss of tranquility. The mind doesn’t shut off but it does stop chattering, letting you be in the moment to enjoy it completely. So, practice yoga (and meditation) be happy! 😊
Garland Pose is a hip-opening yoga pose that helps to lengthen and open the hips, helping to create more mobility. The Sanskrit name for Malasana comes from two words: mala meaning garland and asana meaning pose. Malasana offers numerous benefits especially for those who sit all day at work. Sitting leads to a higher percentage of stress on the back and lower spine. When we sit at a 90-degree angle in a chair, we shorten our hip flexors (the psoas). As the psoas shorten, our lumbar spine is pushed forward and pulled out of alignment. Prolonged sitting can lead many people to experience a back injury or pain.
Our hips are one of the largest joints in our bodies, an energetic area where we tend to store anger, tension and rigidity. Our hips allow us to move forward in life with grace and ease, therefore, it’s important to keep this part of our body limber, open and lubricated. When aligned properly, practicing this pose can feel great, opening up the hip flexors and offering a deep stretch to the groin muscles and a complimentary release for the sacral chakra (second chakra) which oversees the flow of creative, sexual and reproductive energy. It can also help strengthen and relax the lower back, calves, and glutes. It also helps boost metabolism, stoke the digestive fire, and alleviate constipation.
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