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 challenging 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.



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 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, 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 compared 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 willingness to work hard and sweat, but you don’t 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 practise astanga 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 low, practise real yoga: respect your body and rest. If you’re 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 I’m 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 advised resting for the first three months of pregnancy. Nevertheless, many 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.

• I’ve 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 recommended allowing three months to heal after childbirth before returning to practice. However, the time you need to recover may in actuality be more or less than this. The best guide is always how you yourself feel. 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 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 practise astanga vinyasa. Astanga is not a religion (yoga pre-dates hinduism) 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 is intensive, and for some people some of the time this is great. For others it may place excessive 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 is probably the case for you, and you may find it beneficial to make some of your weekly practices gentler, more restorative ones – yin yoga is a great 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 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 up to 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?

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 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 progress further, work more deeply and take greater responsibility for their own practice, while still benefiting from the guidance of a teacher.

• 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, it’s more expensive than some other books on the market, but it’s 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. 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.