Ashtanga Vinyasa Yoga is a type of yoga that is now often promoted as a modern form of classical Indian Yoga.
It is an energetic practice done through synchronized breathing and movements that come together as a flowing technique.
The role of the teacher is to provide adjustments and assist with posture.
History of Ashtanga Vinyasa
An Indian man called K. Pattabhi Jois established Ashtanga Yoga Research in 1948 and called it Mysore style named after the city in India where it originated.
- Those who practice the art are supposed to memorize a sequence and practice in a room with others without a teacher leading them. Later on, Jois introduced teacher-led classes.
Practicing this type of Yoga begins with five repetitions of Surya Namaskara A and five repetitions of Surya Namaskara B, followed by a standard and a closing sequence.
There were originally four series on the Ashtanga Vinyasa syllabus, and the method of instruction says that poses must be correctly mastered before moving on to another one.
More recently a new generation has adopted the new rules teaching in a linear style without variation.
Practice takes place in a strict environment under a Sharath Jois-approved teacher. Workshops detail alignment instructions and strength building including exercises and postures.
The system of Ashtanga Vinyasa Yoga now taught defines breathing and movement. Part of this system appears to be used by Indian wrestlers and British Gymnasts, and old journals depict this type of postural shape considered an exercise in the 1930s.
It was Jois’ belief that Asana the third limb should be practiced first, and after this was mastered you could go on to learn the other seven limbs. In the old teaching, all eight body parts touch the ground.
Benefits of Ashtanga Vinyasa
The core concepts of Ashtanga Yoga practice start with Tristhana, meaning three types of attention. These are:
- Breathing system
- Posture
- Looking place
Benefits increase strength and flexibility of the body. While this takes place breathing should remain even and steady during inhale and exhale.
Flowing sequences of movement connect each asana with the next.
In his book, Yoga Mala Jois recommends:
- Staying between 5-8 breaths in a posture.
- Inhale 10-15 seconds and
- Exhale 10-15 seconds.
- Long deep slow inhalations and exhalations like music.
- The sound of breathing is important.
Sharath Jois stated that this type of breathing was not originally done.
In 2013 he stated that you do normal breathing with an exhalation and inhalation sound. This should be practiced after the asanas have been learned.
Sharath Jois produced a video teaching nostril breathing for beginners not taught in the original instruction.
Bandhas
Ashtanga Vinyasa Yoga has three principal Bandhas that strengthen the body muscles and control and are considered internal body locks.
- Root lock at the pelvic floor
- Drawing back the abdomen two inches above the naval
- Throat lock by lowering the chin and raising the sternum
Bandhas are important in Ashtanga Vinyasa Yoga, and after bandha practice, keep practicing while walking, talking, and sleeping as without bandhas breathing will not be correct.
The ashtanga practice is accompanied by a Sanskrit chant. The chant is very ancient and should be learned to accompany Ashtanga Yoga practice. Writing it out may infringe copyright, but it is only eight short lines.
Why is this becoming a Trend?
Because it is power yoga, and traditional yoga does not confer the same exercise benefits as Ashtanga Vinyasa Yoga, although Jois did refer to power yoga as ignorant bodybuilding, it does give the person mastering it a lot more muscle control than traditional yoga.
How to get started as a Beginner?
You need to find a teacher and start slowly to avoid injuries. The Huffington Post stated that some of Jois’s pupils had injuries, and you do need to start slowly to avoid this from happening to you, maybe do traditional yoga first to build strength.
How many calories can you burn?
When practicing Ashtanga Vinyasa Yoga, it is quite strenuous if you remain in class for a full hour you can burn between 450-500 calories.
This is an attractive option for those who don’t get a lot of other exercises, and some even report burning slightly more calories in their daily class.
Devotees love the exercises and build strength and muscle.
