What is astanga vinyasa?

Astanga vinyasa is a vigorous, energising yoga practice consisting of a series of linked postures. This is a physically demanding form of yoga in which you will move dynamically and sweat. Astanga offers the opportunity to cultivate awareness of your experience through explorations of strength, stamina and flexibility.

Astanga teaching includes some hands-on adjustment of the body. If this is not OK for you, please let me know at the class.



What is Jess’s approach to teaching it?

While maintaining the inherent form and dynamism of the astanga practice, I take a sensitive 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.

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. The images on this page are all from this beginning series. 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.

Where does it come from?

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.

In the 1970s, American students, such as David Williams, David Swenson, Tim Miller, Richard Freeman and Nancy Gilgoff, began to travel to India to study with guruji. They brought astanga vinyasa to the West and are now among the senior Western astanga teachers. Guruji died in May 2009. His grandson Sharath Rangaswamy is now the principal teacher at the Shri K. Pattabhi Jois Ashtanga Yoga Institute.

What students say about astanga vinyasa

“I am so glad I found Jess’s classes ... I was looking for something to give me my first bit of ‘me’ time after the birth of my baby, but I didn’t want to sign up to any old yoga class – I wanted to feel physically challenged and some of the local classes I’ve dabbled with ... have been a bit wishy washy and the instructor didn’t teach much technique or breathing ... The beginners astanga class has been really enjoyable and definitely lived up to my expectations. I feel stretched, challenged, rejuvenated and energised after a class; and it’s a great way for me to unwind after a hard day with the baby! ... I’ve really enjoyed the classes and I look forward to continuing them for the foreseeable future!”—Leah

“Jess’s astanga classes provide me with a great physical workout and it’s the only time in the week when my mind can relax! I always get a great night’s sleep after the class!”—Michelle

“I stumbled on Jess’s astanga class when I was looking for an introduction to yoga after three years of intensive tai chi martial arts training. In Jess I found a teacher who can hold a space where I feel safe, supported and yet challenged. Feeling her dedication, research and open-minded attitude to her own practice and her desire to share it with us in her mindful classes, has been a constant for me this year and has inspired me to hold my personal practice with dedication and mindfulness. The emotional and physical benefits are priceless and so rewarding.”—Charles

“The astanga class is my fitness class and it works really rapidly. I improve my suppleness and stamina after a few sessions. Astanga makes me feel very strong. I have been so unwell with my back pain that I have not been able to walk properly but I am nearly healed completely now ... I consider my yoga class to be both a physical and a spiritual commitment to myself.”—Tinsel

“Beginners astanga is a lovely class ... The atmosphere is really nice, the ambient light and candles create a relaxed but energised feel ... I like the hands-on approach and the repetition of exercises and the way we are left to do our best and not be criticised ... I’m well out of practice and need to regain some strength and stamina and most importantly some relaxation and serenity. I was made redundant last August and still find myself without an income six months down the line. The class is the one time I switch off and enjoy myself.”—Martin

“Astanga is my ‘me’ time which supports me both physically and mentally by giving me space and peace. The practice guided by Jess has supported me in understanding the meaning of process and presence ..., which is very important to me as I have a physical condition which fluctuates and I need to be able to adjust in the moment in order to cope with my everyday life as well as with my practice. It is also crucial to me in my career as a contemporary dancer. The practice Jess provides feeds into my dance practice as well, strengthening and aligning me in an appropriate way, and I can bring issues or things that I am working on within dance class into my astanga practice to feed my practice and develop further.”—Anna

“I loved Jess’s astanga classes for dancers at Greenwich Dance and attended for many years. The classes re-introduced me to the world of astanga yoga and I was thrilled to find such an amazing, inspiring, knowledgeable and spirited teacher to guide me.”—Tasha

“The general-level astanga course is great. It gives you a good workout but leaves you feeling peaceful and calm. I was nervous the first time I attended, but the class is welcoming and Jess made me feel at home ... After the course I felt more agile, fitter and generally calmer. Now I just need to do it again!”—Sofia

“I do the astanga vinyasa and the slow yoga. I love doing both as they complement each other so well, the slow yoga bringing a perfect balance to the fast and energetic astanga vinyasa ... I have such a wonderful, helpful healing time in Jess’s classes, plus I get fit as a bonus!”—Belinda



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 often 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 unhelpful 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 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 most of 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.