|
What
is astanga vinyasa?
Astanga vinyasa is a vigorous, flowing yoga practice that
consists of a series of linked postures. Much of the teaching
is done through hands-on adjustment of the body. This is
an energetic form of yoga in which you will move dynamically
and sweat.

What is Ali’s approach to teaching it?
While
maintaining the inherent form and dynamism of the astanga
practice, I take a gentle and undogmatic approach to what
is probably the most challenging type of yoga in terms of
strength and flexibility, encouraging students to listen to
their bodies, honour their emotions and relate their experience
on the mat to their whole life. I adjust with a light touch,
inviting students to communicate their experience of receiving,
so that each adjustment can be appropriate to the individual.
I encourage students take responsibility for exploring their
own edge and relating to it skillfully, so that the practice
becomes a tool of self-enquiry and self-expansion (rather
than a means of self-injury). I believe that when we learn
mindful compassion for ourselves in this way, we can begin
to relate with kindness to other living beings off the mat.

Context
There are six series of astanga vinyasa. The postures you
will practise in an open-level class generally come from the
primary (or first) series – yoga chikitsa in
Sanskrit. Yoga chikitsa means ‘yoga therapy’,
and this series is designed to purify the practitioner physically,
mentally and emotionally in preparation for the following
ones. These are second (or intermediate) series – nadhi
shodana in Sanskrit; and advanced series three to six.
The traditional method of practising astanga vinyasa is known
as Mysore practice, named after the location of the Astanga
Yoga Research Institute founded by K. Pattabhi Jois (Guruji).
This way of practising is sometimes also called self-practice.
In a Mysore class, each student works through the series at
their own pace and without prompting from the teacher (for
more information see FAQS below). In the West, astanga vinyasa
is often taught in a led class, in which the teacher directs
the class, counting everyone simultaneously through the series,
or selected parts of it.

What distinguishes astanga vinyasa from other forms
of hatha yoga?
Ujayi breath
Astanga vinyasa uses a special form of breath, called ujayi
breath, throughout the practice. This is an energising
(and audible) breath in which muscles around the rib cage
are used in preference to the diaphragm. In astanga the breath
becomes a mantra. Guruji compares the breath to a thread,
on which the postures are strung like prayer beads.
Bandhas
In astanga vinyasa, mula bandha (the pelvic floor muscles),
uddiyana bandha (the abdominal muscles) and jalandara
bandha (the throat) are firmly – but not aggressively
– lifted and contracted throughout the practice. The
bandhas are body locks that make the ujayi breath possible,
create core body strength and move subtle energy through the
body.
Vinyasa
Vinyasa are the dynamic flowing movements, performed on the
breath, that link the postures together in an astanga vinyasa
practice.
Drishti
Drishti are the various gaze points (such as the nose or the
forehead) that are focused upon in each posture. Different
postures have different drishti.

History
According to Guruji, the astanga vinyasa system derives from
an ancient Sanskrit text called the Yoga Korunta, written
by the sage Vamana Rishi. The teachings of this text
were largely disseminated in modern times by the influential
teacher T. Krishnamacharya, who received them from his own
guru, Rama Mohan Brahmachari. The founders of viniyoga (T.K.V.
Desikachar – the son of Krishnamacharya), Iyengar yoga
(B.K.S. Iyengar) and astanga vinyasa yoga (Guruji) all studied
with Krishnamacharya and developed their individual forms
of yoga from the system taught by him, as described in the
Yoga Korunta. No one knows for sure exactly what Guruji
contributed to the form of astanga vinyasa as we practise
it today and what was set down in the Yoga Korunta.

FAQS
ABOUT ASTANGA
What's the difference between astanga vinyasa and hatha yoga?
Strictly speaking, astanga vinyasa is a form of hatha
yoga (hatha denotes simply a physical form of
yoga); however, recently the term hatha has come to be used
colloquially to refer to less dynamic styles of yoga in which
there are pauses between postures rather than one posture
flowing into the next, linked by vinyasa (a sequence of connecting
movements). There are many forms of hatha yoga, but generally
hatha classes are slower and gentler than astanga and include
more passive forms and relaxation.
Do I need to be very fit to do an astanga class?
You need to have a reasonable basic level of fitness and a
desire to work hard and sweat, but you dont need to
be super-fit. Remember to respect your current level of stamina
and practise where you actually are rather than where you
aspire to be and your practice will be beneficial.
Do I need to be very flexible to do an astanga class?
No. In many ways, a stiff body offers an easier, safer starting
point than one that is very mobile. In my classes you are
encouraged to adapt postures so that you can practise safely
given your own degree of flexibility. The emphasis is on internal
experience rather than on striving to achieve the full posture.
The intention is simply to be where you are.
Will astanga improve my level of fitness and flexibility?
Yes, a regular astanga practice will increase your strength
(particularly in the upper body) and general flexibility.
It can also help you to relax and cope better with stress,
normalise your body weight, increase your sense of wellbeing,
improve your immunity, loosen the grip of bad habits and addictions,
and foster a generally healthier and more harmonious lifestyle.
In addition to all this, it will lead you towards increased
self-knowledge, greater wisdom, more joy and a deep sense
of acceptance. Ultimately, like all forms of yoga, astanga
is a spiritual practice. It brings us closer to the real meaning
of life and into relationship with that which is beyond our
small sense of self.
Can I do an astanga class if I have health problems or injuries?
It depends on what they are. If you have any health problems
or injuries, it is very important that you speak to me about
them before coming to a class so that I can advise you individually
on whether astanga is suitable for you.
Should I come to class if I have a cold or
flu ?
If you are only mildly ill, it may be helpful to practise
– sometimes the internal heat raised can help to flush
a virus out. However, please respect your classmates and do
your practice at home! If you have a temperature and/or your
energy level is depressed, practise real yoga: respect your
body and rest. If youre up to it, do a gentle restorative
practice at home, using blankets and bolsters (there are lots
of books with suggestions). Make this an exercise in listening
to your body which is what all yoga, including astanga,
is really about. Wait until you feel more energetic before
returning to a vigorous practice.
Can I come to an astanga class if Im pregnant?
Astanga is very vigorous, so if you are new to yoga and pregnant,
you will find a prenatal or gentle hatha yoga class more suitable.
For
those who already have an astanga practice, Guruji recommends
resting for the first three months of pregnancy. Nevertheless,
some women do continue to practise in the first trimester
without a problem. The wisest course is to be guided by how
you feel every pregnancy is different. After the first
trimester, Guruji says astanga can be beneficial, so if your
pregnancy is problem-free and you feel like moving energetically,
by all means practise. Postures can be adapted as your body
changes. A number of women stop practising at around seven
months, but others continue right up to the birth.
Ive recently had a baby how soon can I come to
an astanga class?
This depends very much on individual circumstances
how fit you were before the birth, what sort of birth you
had, whether you are new to astanga and so on. Guruji recommends
that you give yourself three months to heal before returning
to your practice after childbirth. If you have had a baby
within the past few months and have done little or no astanga
before, please speak to me before coming to a class.
Can I practise during my period?
According to astanga tradition, no. However, in reality some
women do practise astanga while menstruating. It very much
depends on how you feel during your period. The best guidance
I can offer is to try it and see. Yoga is all about developing
awareness, so pay close attention to how you feel physically
and emotionally afterwards and how your cycle is affected
in the longer run. You may find that the approach you prefer
to take changes several times during your menstruating life,
or varies from month to month.
I belong to a religion; will astanga conflict with this?
No, people of all faiths and none practice astanga vinyasa.
Astanga is not a religion but rather a tool for personal growth
and deep connection with what lies beyond our small sense
of self. As such it will enrich your inner life whatever your
religious affiliations.
How often should I practise?
According to the traditional method, astanga should be practised
every day except Saturdays and moon days (the days of the
new and full moon). This pattern of practice can be very energising,
improving clarity of mind, mood and general health. However,
it is intensive, and can sometimes place too much stress
on the body or simply lead to burn-out. If you find yourself
exhausted, unwilling to get on the mat and frequently injured
or ill, this may be the case for you, and you may find it
helpful to take more rest and/or make some of your weekly
practices gentle restorative ones for a while. Everyones
constitution is different and, for most of us, our
constitution is different at different times in our life.
Be observant of whats really going on for you and proceed
accordingly.
Those
whose practice consists of attending led classes are highly
unlikely to experience these problems. If you do one led class
a week, your practice will improve; if you do three classes
a week, the improvement will be marked. You will progress
much more quickly if, in addition to coming to led classes,
you do a little practice on your own each day at home
even if this consists only of a few sun salutations.
What is a full led primary class?
This class leads you through the whole primary (first)
series of astanga vinyasa (whereas other classes consist of
only parts of the series, often in modified form). The whole
series takes about two hours to complete (including final
relaxation) and demands a very good level of fitness. A full
led primary class is not suitable for beginners or those who
are relatively new to astanga.
What is Mysore practice?
This
is the traditional way in which astanga vinyasa is taught
and the most beneficial way to practise. The teacher
does not talk the class through the sequence of postures;
each student works through the appropriate astanga series
at his or her own pace, going as far into the series as they
are able. The teacher adjusts and helps students individually,
so that each student receives instruction and feedback geared
specifically to them. Each individual student is taught the
next posture in the series when they are ready. This way of
practising enables students to take responsibility for their
own practice and to work more deeply into it. Eventually,
each student becomes his or her own best teacher, developing
a sensitivity to their own experience and a skillful self-discipline
that spills over into their whole life.
I would like to practise astanga at home can
you recommend a book?
My favourite is Ashtanga Yoga: the Practice Manual by David Swenson. At about £20, its more expensive
than some other books on the market, but its a good
investment. It covers first and second series, both in detail
and in the form of a series of little pictures that you can
use as prompts if you dont yet know the sequence of
postures. Its also hardcover to withstand sweat, and
spiral-bound so that it will lie flat while youre practising.
Well worth buying if you know astanga is for you. If you want
a cheaper alternative, try Ashtanga Yoga: the Definitive
Step-by-Step Guide to Dynamic Yoga by John Scott (covers
primary series and costs about a tenner). Both books are available
from the shops listed on the links page.
|