Ashtanga yoga can be a challenging and disciplined practice consisting of a series of asanas linked with the breath and performed in a sequence to build a flow between movements during the 60 to 90 minutes it takes from start to finish. The regular practice of Ashtanga yoga builds strength and flexibility and improves posture. Although Ashtanga is a challenging yoga style, beginners must remember it is a slow process. The focus of Ashtanga yoga is internal cleansing, not a workout.
Ashtanga yoga, meaning "eight-limbed yoga," it incorporates the eight paths to spiritual purification that include moral codes, self-purification and study, asanas, breath and sense control, concentration, meditation and mind control. Traditional Ashtanga practice opens and closes with a meditative chant intended for inner healing, prosperity or praise.
At its foundation, Ashtanga yoga focuses on Pranayama breathing, or “victorious breath in Sanskrit, which requires the student to narrow the air passage in the throat in order to control inhalations and exhalations more precisely throughout each move. The premise of controlled breathing is that it expands the lungs to create heat within the body, inspiring a meditative state of mind.
Practicing Ashtanga yoga at home is possible because the primary series of poses do not require a lot of space or special equipment. Each pose is repeated on both sides of the body to promote whole body balance. To begin, start with 5 rounds of Sun Salutation A; the muscles start to warm-up thus avoiding injury and bringing heat to the body. Once you’ve warmed the muscles, continue your Ashtanga home practice with 3 rounds of Sun Salutation B. Always practice according to your fitness level. Work through the posture but don’t force yourself into a position that is painful.
Opening the Hamstrings, Release the Low Back
When you begin moving into your standing poses, pay close attention to stretching the hamstrings , or the muscles that run behind your legs, and opening the low back. Standing Forward Bend calms the nervous system and stimulates blood flow to the brain. Practice Ashtanga yoga primary series gently and often, without strain or forcing yourself into poses you’re not quite ready for. It's okay to bend the knees slightly in the beginning, especially if your hamstrings are tight. Remember, it’s okay to modify when needed.
Ashtanga yoga doesn’t vary in the sequence; the asanas are always the same (Some people think that doing the same sequence of postures every day is too repetitive and they lose interest. Of course everyone is different but, I have found that performing the same sequence everyday enables you to become familiar with the physical movements that you can solely focus on the breathing throughout the practice). For a beginner, teachers advise to gradually build proficiency in each pose, given the physicality involved in the series. As a beginner, it’s best to practice Ashtanga yoga 4-5 days a week before trying the 6 day a week practice. The challenge of Ashtanga yoga is cumulative – as you practice, you will find that your ability to move into more difficult asanas comes from the previous foundation work.
Are you ready to start your Ashtanga yoga journey? Getting started is easy; here's a great video for beginners ranging from 10 minutes to 60 minutes with my teacher, R. Sharath Jois (practitioner and lineage holder of Ashtanga Yoga, in the tradition of K. Pattabhi Jois).
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