What is astanga vinyasa?

Astanga vinyasa is a vigorous, flowing yoga practice consisting of a series of linked postures. Much of the teaching is done through hands-on adjustment of the body. This is a physically demanding form of yoga in which you will move dynamically and sweat



What is Jess’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 practitioners to listen to their body, honour their emotions and relate their experience on the mat to their whole life. My intention in adjusting (physically moving a body into alignment or more deeply into a posture) is to be as sensitive as possible to the receiver’s responses, so that each adjustment can facilitate the individual person on the mat appropriately.

For me, however dynamic its form, yoga is first and foremost a meditation. Its particular strength and beauty as a tool of awareness is that it works through the body and therefore has the potential to move us directly into states of consciousness that exist beneath the level of the cognitive mind. Central to this process is the ongoing enquiry into what it means to be ‘on the edge’, perhaps best described as a situation in which we can increase our understanding and gain greater insight into the nature of our being. I encourage practitioners to take responsibility for exploring their own edge and relating to it skilfully, so that the practice becomes a tool of self-enquiry and expansion.



Context

There are six series of astanga vinyasa. The postures you will practise in a led class generally come from the primary (or first) series – yoga chikitsa in Sanskrit. Yoga chikitsa means ‘yoga therapy’, and this series is designed to prepare practitioners physically, mentally and emotionally for the more demanding series that follow. 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 Shri K. Pattabhi Jois Ashtanga Yoga 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 particularly, astanga vinyasa is often taught in a led class, in which the teacher directs the class, counting everyone simultaneously through the series, or parts of it.



What distinguishes astanga vinyasa from other forms of hatha yoga?

Ujayi breath
Astanga vinyasa practice involves a special form of breath, called ujayi. This is an energising breath created by breathing thoracically and keeping the vocal chords slightly open, so that each inalation and each exhalation is slightly voiced. Each movement in astanga vinyasa is choreographed on its own count in the breath.

Bandhas
In astanga vinyasa, mula bandha (muscles in the pelvic floor), uddiyana bandha (muscles in the abdomen) and jalandara bandha (muscles in the throat) are lifted and held 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 dynamic flowing movements, performed on the breath, that link the postures together in an astanga vinyasa practice.

Drishti
In astanga vinyasa each posture has a drishti, or gaze point, for example the nose or the forehead, which is focused on for the duration of the posture.

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’ simply denotes any physical form of yoga. These days, however, the term hatha is commonly (mis)used 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. This type of hatha yoga is generally less physically challenging than astanga and other vinyasa forms.

• What's the difference between astanga vinyasa and vinyasa flow?

Astanga vinyasa involves one of six set series of postures (generally the primary series). Vinyasa flow derives from astanga vinyasa, making use of vinyasa to join postures together. However, the postures are choreographed by the teacher rather than following the traditional astanga sequences.

• Do I need to be fit to do an astanga class?

You need to have a reasonable basic level of fitness and the desire to work hard and sweat, but you don’t need to be super-fit. The most important thing is to respect your current level of fitness and stamina, and practise where you actually are rather than where you aspire to be.

• Do I need to be flexible to do an astanga class?

In many ways, a stiff body offers an easier, safer starting point for yoga than one that is very mobile. In my classes, I encourage people to adapt postures where appropriate, so that everyone can practise safely given how flexible they are now. The emphasis is on internal experience rather than on striving to achieve the the full posture.

• Will astanga improve my fitness and flexibility?

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 well-being, 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 bring increasing self-knowledge, wisdom and joy, and a deepening sense of acceptance. Ultimately, like all forms of yoga, astanga vinyasa is a spiritual practice. It brings us closer to the true nature of reality and into relationship with what we really are.

• 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, please 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 practise astanga if I have a cold or flu ?

If you’re 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, be aware that in a public class there may be people with compromised immunity, and do your practice at home! If you have a temperature and / or your energy level is low, practise real yoga: respect your body and rest. If you’re up to it, do a gentle restorative practice, using blankets, bolsters and other props to help you rebalance and recuperate. Make this an exercise in listening to your body – which is what all yoga, including astanga, is fundamentally about. Wait until you feel more energetic before returning to a vigorous practice.

• Can I come to an astanga class if I’m pregnant?

Astanga is very vigorous, so if you’re new to yoga and pregnant, you will find a prenatal yoga class more suitable.

For those who already have an astanga practice, the traditional advice is to rest for the first three months of pregnancy. Nevertheless, many women do continue to practise in the first trimester without a problem. Every pregnancy is different, so be guided by what your body tells you it wants. After the first trimester, astanga practice is considered to 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.

• I’ve recently had a baby – how soon can I come to an astanga class?

This depends 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. The traditional recommendation is to give yourself three months to heal after childbirth before returning to practice. However, you may need much more or much less time than this. Listen to your body and let it tell you what it needs. 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 many women do practise while menstruating and some find it beneficial. The best way to discover what works for you is to experiment. Yoga is about developing awareness, so pay attention to how you feel physically and emotionally after practising and how your cycle is affected in the longer run. You may find that the approach you choose 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?

People of all faiths and none practise astanga vinyasa. Although the forms of hatha yoga commonly practised today came originally from India, yoga pre-dates hinduism and seems to have emanated simultaneously within many cultures. Yoga is not a religion but a tool for mindfulness. As such it will enhance your awareness whatever your religious affiliations.

• How often should I practise?

According to the traditional method, astanga vinyasa is practised every day except Saturdays and moon days (the days of the new and full moon). This pattern of practice is intensive, and for some people some of the time this is beneficial. For others it may place excessive stress on the body or eventually lead to burn-out. If you find yourself exhausted, unwilling to get on the mat and frequently injured or ill, this could be the case for you, and you may want to try making some of your weekly practices gentler, more restorative ones – yin yoga is a good balance to astanga. Everyone’s constitution is different – and, for most of us, our constitution is different at different times in our life. Be observant of what’s really going on for you and proceed accordingly.

If your practice consists of attending led astanga classes, you are unlikely to over-work yourself. 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 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 up to two hours to complete and demands a good level of fitness. A full led primary class is not suitable for beginners.

• What is Mysore practice?

Also known as self-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 practitioner 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 practitioners individually, so that each one receives instruction and feedback geared specifically to them. Each individual practitioner is taught the next posture in the series when they are ready. This way of practising enables practitioners to progress further, work more deeply and take greater responsibility for their own practice, while still benefiting from the guidance of a teacher and the energy of others practising around them.

• I would like to practise astanga at home – can you recommend a book?

The best one I know of is Ashtanga Yoga: the Practice Manual by David Swenson. It’s more expensive than some other astanga books, but is 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 don’t yet know the sequence of postures. It’s also hardcover to withstand sweat, and spiral-bound so that it will lie flat while you’re practising. A cheaper alternative is Ashtanga Yoga: the Definitive Step-by-Step Guide to Dynamic Yoga by John Scott, which covers primary series. Both books are available from the shops listed on the links page.