Ashtanga Vinyasa Yoga

History and Explanation of the Yoga System

History

In the West the name Ashtanga Vinyasa Yoga became synonymous with Pattabhi Jois’ (1915-2009) system of yoga. His system is mostly known for its physical practice of asana (poses).  Though the name, Ashtanga translates as eight limbs; these eight limbs are explained in Patanjali’s yoga sutras. Patanjali was a sage that lived around 200AD and wrote how to find freedom from the mind, and achieve liberation.

Patanjali explains yoga: Yoga Citta Vrtti Nirodhah – Yoga is the cessation of the fluctuations of the mind. As part of his teachings, Patanjali offers a system of eight limbs to achieve this freedom. The third limb is Asana, or seat, which should be Stirha and Sukha, steady and with ease. This is by no means the extent that Krishnamacharya or Pattabhi Jois have developed the concept of Asana.

Krisnamacharya

Pattabhi Jois, the student of Krishnamacharya, is considered as the father of modern yoga,  along with BKS Iyengar (also a student of Krishnamacharya), and a few others. He was the one to make ashtanga vinyasa yoga popular in the west. Well, it is really thanks to his students, but also thanks to his will to travel to the west.

According to Pattabhi Jois, Ashtanga Vinyasa yoga is a system of yoga recorded by the sage Vamana Rishi in the Yoga Korunta. It is an ancient manuscript that contains lists of many different groupings of asanas. Additionally, it has highly original teachings on vinyasa, drishti, bandhas, mudras, and philosophy.

The text of the Yoga Korunta was imparted to Sri T. Krishnamacharya in the early 1900’s by his Guru Rama Mohan Brahmachari. Krishnamacharya then passed it down to Pattabhi Jois, beginning in 1927. From 1948 until his death in 2009, Pattabhi Jois taught Ashtanga yoga from his yoga shala in the city of Mysore, India.

Note: The ashtanga Vinyasa system revolutionized the way we practice movement today, and from it we have one of the most popular practices out there. Putting the system aside, it is important to acknowledge that Pattabhi Jois, has also lacked in his understanding of correct teaching and behavior, especially with women of the west. In recent times, women have accused him of sexual misconduct.

Asana / Yoga Poses

Pattabhi Jois recommends Asana practice as a way to strengthen the body and get it healthy as a step to controlling the mind. The process creates internal heat that leads to a profuse sweat that detoxifies the body. Additionally, practicing also improves circulation and cultivates a light and strong body with a calm mind.

There are six series in the Ashtanga Vinyasa yoga system. Primary, intermediate and advanced A, B, C, and D. Most students around the world practice primary series. Some work on the second series, and few work on the advanced series.

However, all Series begin with Sun Salutes A and B to warm up the body. They then continue with the standing poses, including Trikonasana and Parsvottonasana.

The Primary Series

The primary series, or first series of ashtanga vinyasa yoga is called Yoga Chikista, meaning Yoga Therapy. In order to go deeper, we need to first heal, so we create strong foundations for the ashtanga vinyasa practice. The primary series includes many seated forward bends and twists and poses that lengthen the spine. However, the poses are not necessarily easy. For example, there are also some poses in the primary series that might be more difficult to some than those in the third series.

To really complete the primary series you need to be able to put the legs behind the head in supta kurmasana, and moreover, it is also required are full drop backs – backbends from standing position.

The Intermediate Series

The name for the intermediate series, or second series or ashtanga vinyasa yoga is Nadi Shodhana, which means nerve purification. This practice leads to an opening of the  energetic channel – our nadis, and as a result, the practice includes more challenging poses such as Bakasana, forearm balance and deep hip and back bends – for example, legs behind the head and Kapotasana.

The Advanced Series

The third to sixth series are the advanced series, or Advanced A, B, C, and D, which are called Sthira Bhaga. The advanced series of ashtanga vinyasa yoga integrate the strength and grace of the practice.  Furthermore, they also require higher levels of flexibility, strength and humility. They are fun, and can seem a bit cirque de soleil– ish at times. In light of the high physical challenge it is always good to remember that they were initially intended for teenage boys. As a result, these practitioners had lots of energy as well as raging hormones.

Two foundations of the practice

Ashtanga vinyasa yoga uses some clear systematic practices that make it unique. They are called Vinyasa and tristana. These are the foundations of the practice, and should be instructed by a qualified teacher in person, before going deeper into the practice.

Tristana

Means the three pillars sustaining the practice of ashtanga vinyasa yoga. Ujjayi breath, Bandhas and Drsti.

Ujjayi breath, or victorious breath, is a breath that flows through the nostrils, but is felt in the throat. Breathing while slightly constricting the back of throat. Thus, lengthening it, controlling it and creating a soft sound to support a place of focus.

Bandhas, or energy locks, are the activation of different areas in the body. The main three Bandhas are: Mula Bandha the root lock, or the activation of the pelvic floor. Uddiyana Bandha, lifting the belly in and up. Jalandhara Bandha, the throat lock, where the chin tucks to the collarbone.

Drsti (pronounced drishti) is the yogic gaze. There are 9 assigned places to keep the gaze throughout the practice, and each pose has its specific gaze point – drsti. For example, in downward dog, classically the drsti is towards the belly. We may only see the legs, but we focus and have a clear direction with our gaze. 

Vinyasa

Vinyasa is the system of moving into a specific position, with specific breath and specific drsti (gaze). Thus, for each specific movement there is an assigned breath (inhale or exhale), a direction of gaze, and to keep it short a specific count that represents the 3 parts of vinyasa. 

For example, one (Ekam), the first vinyasa of sun salute A, has the specific breath – inhale – the movement of taking the hands over the head and the gaze follows the hand to meet them over the head – hand gaze (hasta drsti).

It is important to understand that is not just any breath, but rather an ujayyi breath, that matches the entire movement, and specifically inhale or exhale. In today’s vinyasa classes, most details are gone, and teachers simply remind students to breathe. When we focus on the breath control with the specific conscious gaze, we begin to develop a focused mind. The first step into deeper meditations.

Forms of Ashtanga

The Mysore style and led classes are the two main forms of ashtanga vinyasa yoga.

Ashtanga Mysore Style

Mysore style is considered the traditional way, where the student arrives to class and practices what he has been instructed in previous times. Most importantly, the teacher will teach each student individually a pose and then allow the student to practice it along with the other poses they already know.

However, it may be that after a student has learned a new pose it will be a long time before they receive another pose. This varies greatly between different teachers and students. Also, since the class is not led, this allows for private instruction of the poses. If not instruction then hands-on adjustments.

Ashtanga Led Classes

Led classes of primary series ashtanga vinyasa yoga are traditionally  taught on Fridays. The teacher counts the sequence in Sanskrit and guides the students in an even pace through the practice. During which, the students hold the poses for a count of five breaths. However there are exceptions such as the vinyasas (i.e. moving to chaturanga and upward dog), or shoulder stand and headstand.  In the vinyasa movement, poses are held for one breath, and some of the inversions at the end may be held for a count of 25 breaths.

          The Intermediate led class in Mysore is taught on Saturdays or Sundays.

Krishnamacharya and His Students

Krishnamacharya taught many students, each according to what he thought appropriate. BKS Iyengar, Indra Devi, and Desikachar, to name a few. Furthermore, there are some other students such as BNS Iyengar, who studied both under Krishnamacharya as well as with Pattabhi Jois. As a result he taught Ashtanga similarly to Pattabhi Jois with maybe slight variations of the chanting. In addition, he emphasizes more Pranayama (breathing techniques) and Philosophy. BNS Iyengar has many Indian students as well as foreigners, many of whom teach in Mysore. Some of these students teaching in Mysore include Shesadri, Ajay and Cidananda.

Stemming from the Ashtanga vinyasa yoga tradition many other streams of Yoga came about. Primarily; Vinyasa, Power Yoga, Jivamukthi, Core power yoga, Doron Yoga and yoga flow. Many of them allow more liberty in the sequencing, dropping some of the daunting poses of the primary series while adopting some challenging poses from the advanced series. Furthermore, some add music, and other creative elements. However, traditionally there is no music played in ashtanga classes, thus, Ujjayi breath is the main sound you can hear in the class.

Ashtanga Vinyasa Yoga Chants

Ashtanga Opening Chant

The Ashtanga vinyasa yoga practice traditionally starts with the following chant, known as the Ashtanga Invocation.

Listen to it here

OM
VANDE GURUNAM CARANARAVINDE
SANDARSITA SVATMA SUKHAVA BODHE
NIH SREYASE JANGALIKAYAMANE
SAMSARA HALAHALA MOHASANTYAI
ABAHU PURUSAKARAM
SANKHACAKRASI DHARINAM
SAHASRA SIRASAM SVETAM
PRANAMAMI PATANJALIM
OM

Roughly translated into English:
I bow to the lotus feet of the gurus,
The awakening happiness of one’s own self revealed,
Beyond better, acting like the jungle physician,
Pacifying delusion, the poison of samsara.
Taking the form of a man to the shoulders,
Holding a conch, a discus, and a sword,
One thousand heads white,
To Patanjali, I salute.

Ashtanga Closing Chant

Listen to it here

OM
SWASTHI – PRAJA BHYAH – PARI PALA YANTAM
NYA – YENA MARGENA MAHI – MAHISHAHA
GO – BRAHMANEBHYAHA – SHUBHAMASTU – NITYAM
LOKAA – SAMASTHA SUKHINO – BHAVANTHU
OM SHANTI, SHANTI, SHANTI

Roughly translated into English:
May prosperity be glorified
Let rulers, (administrators) rule the world with law and justice
May divinity and erudition be protected
May all beings be happy and free

Doron Yoga Ashtanga Vinyasa

Doron Yoga’s building blocks are based on the traditions of ashtanga with the flow of vinyasa. Practice the standing poses of Ashtanga’s Primary Series at home following this Doron Yoga video. Doron guides you through Surya Namaskaras, the sun salutes, until Paschimottanasana, seated forward fold.

Share the History

What did you learn from this article? Leave us a comment and let us know! Share this article with more of your friends who practice yoga so they can learn some of the history too!

Better yet, join us at the Doron Yoga & Zen Center in Guatemala for one of our teacher trainings, or retreats. We would love for you to join our sangha (community).

For a deeper understanding of yoga check out the Doron Yoga Manual – one the most practical ways to master yoga.

Blissful Living,

Doron

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