A brief summary of the ins & outs of this ancient practice by Bettina Pfannkuch
As you know from our discussions in class and on facebook, I have recently lost my Ashtanga Yoga teacher of nearly five years, as he has decided not to continue his Ashtanga Yoga studio in Mornington. Sad as it is, it has given me an opportunity to practice the art of non-attachment, one of the principles of yoga philosophy. More on that subject in another blog. So, I thought it opportune to explain a bit more about this style of yoga, Ashtanga Yoga. Fear not, I still have my home-practice of course and I practice with another teacher here on the Mornington Peninsula, another style of yoga altogether. More on that soon.
Where does Ashtanga Yoga originate from and what does the word Ashtanga mean?
Ashtanga yoga is a system of yoga imparted to Sri T. Krishnamacharya in the early 1900s and later passed down to Sri K. Pattabhi Jois in 1927. Since 1948, Pattabhi Jois has been teaching Ashtanga yoga from the Ashtanga Yoga Research Institute in Mysore, India. He passed away in 2009. The word Ashtanga means “eight limbs”, as named after the ‘eight limbs of yoga’ outlined by the sage Patanjali in the Yoga Sutras, an important yogic philosophy scripture.
What are the key points of Ashtanga Yoga?
Ashtanga yoga emphasises a regular, preferably a 6-days-a-week practice. It consists of a set of hatha yoga poses that connect breath with movement, like a sun salutation. This system, where breath and movement are unified, is called vinyasa. Another key point is the breath, the ujjayi breath, translated into “breath of victory”. Ujjayi breath is achieved by breathing through the nose, however pretending to breathe through the back of the throat, closing the glottis as you do so, producing an audible sound, often likened to the sound of the ocean. As the mind will focus on the sound of the breath, fluctuations of the mind are minimised. The use of physical and energetic locks, called bandhas, are also integral to this style of yoga. The three most commonly practiced and achieved bandhas are Mula bandha, relating to the contraction of our muscles around the perineum. Uddiyana bandha relates to the contraction of the muscles of the lower abdominals. The Jalandhara bandha happens by ever so slightly lowering the chin and lifting the sternum, or the heart (as I like to say). These bandhas allow you to move in and out of poses safely, protecting the lower back, allowing you to move into certain poses a lot deeper and most of all allow the diaphragm to broaden so the breath can be free and smooth. On an energetic level, they allow the energy, or prana, produced in your physical practice to stay within Mula and Jalandhara Bandha. Another distinct feature of Ashtanga yoga is the gazing point with the eyes, namely the drishti. It is however, a lot about looking inward. The focal point, the gaze, shall be soft and gentle.
The breath and movement synchronisity (vinyasa), the gaze (drishti) and the energy locks (bandhas) create what is called a Tristana effect. This is translated into ‘3 places of action and awareness’.
How is Ashtanga Yoga practiced?
In a western studio setting, the practice is delivered as a led class or in a mysore style class. A led class is where the teacher calls out the poses, counts the breaths and directs the speed of the class. Every student starts and finishes at the same time. A led class is either 90 or 120mins long.
What is a Mysore style class?
A mysore style class refers to a class style where everyone practices at their individual speed, competence level and length of time. This encourages the student to remember the sequence of poses and be self motivated to keep going and do his or her best. The teacher is available to guide and help the student where help is needed. This really allows individual growth and awareness. Usually, the teacher/studio is available for a 2hr timeslot during which students are starting and finishing their own practice. Mysore style yoga is practiced 6 days a week with one rest day. Mysore, as in Mysore India.
Who benefits from practising Ashtanga Yoga?
Most people. The yoga style of Ashtanga seems to attract a certain type of person though. Someone who prefers a physically strong practice, is very driven and determined and prefers to practice in the morning. That is of course only my opinion, based on my observation.
What are the poses / sequences in Ashtanga Yoga?
The first series of poses that one will learn is called the Primary Series , a sequence of hatha yoga poses linked together by the breath. This series is said to open, prepare and cleanse the body. Then there is the Intermediate Series, giving the practitioner a physically & mentally deeper yoga experience. The Advanced, or Third, Series requires an immense amount of strength, flexibility and endurance.
What other styles of yoga are related to Ashtanga yoga?
There are other styles of yoga that incorporate the synchronisation of breath and movement. There is power yoga, vinyasa yoga, hot yoga, bikram yoga and so on. Most of these “varieties” have their origins in Ashtanga yoga.
Where can I practice Ashtanga Yoga?
Sadly, there is no longer a dedicated Ashtanga Yoga studio on the Mornington Peninsula. There are a few in inner Melbourne.
In our yoga classes at The Art of Balance, we incorporate appropriate postures and breathing techniques from all styles of yoga. We move in a mindful way, honouring where our physical body is at at any given time on the mat. Ujjayi breath, bandhas and drishti are encouraged in each class. I make all classes available to everyone, giving all practitioners appropriate choices. Each class starts with a name-share circle, the check in for any new unwellnesses or aches and pains, followed by the invitation to express what you’d like to work on. Then we move into breath, mindfulness and our poses that evolve from there. The aim is being and staying present in the body. Each class finishes with a breathing technique (pranayama), a relaxation and the chanting of one OM.
Our Saturday morning classes are flowing vinyasa style classes. I teach the Primary Series of the Ashtanga system to an appropriate extent. This constantly reflects our aim to make the yoga practice suit the needs of the practitioner on any given day, rather than us serving the yoga style or the yoga tradition.
Yoga is therapy and will be used as such.
Where to from here?
Fear not. I will happily pass on what I know not only about Ashtanga yoga, but about other styles of yoga that I have studied and experienced. I only ever teach from the heart and from what I have experienced myself. You can be certain that you will at some point be introduced to all the poses of the Ashtanga Primary Series in our weekly classes. The awareness of the breath, introducing you to a variety of breathing techniques (pranayama) and ability to stay present, focused and calm in your practice as well as introducing you to yoga philosophy will always be key parts of any class you visit at The Art of Balance.
Remember, I teach people not sequences.
Thank you for your interest and curiosity. If you have any questions, please ask. I look forward to seeing you on the mat.
Namaste,
Bettina Pfannkuch
bettina@theartofbalance.com.au
http://www.ashtangayoga.info/practice/cheat-sheets-pdf/
if you want to have a look at the poses of Ashtanga yoga