Ashtanga vinyasa yoga

K. Pattabhi Jois teaching Ashtanga yoga with Larry Schultz, mid 1980s.

Ashtanga Vinyasa Yoga is a modern style of gymnastic exercises and stretching practiced in combination with breathwork and ancient yoga philosophy, it should not be confused with the actual historical ashtanga yoga of Patanjali. The Sanskrit word "Vinyāsa" refers to a transition between two different positions.^[1]

Ashtanga yoga is a style of yoga codified and popularized by K. Pattabhi Jois during the 20th century which is often promoted as a modern-day form of classical Indian yoga.^[2] Ashtanga means eight limbs or branches, of which asana or physical yoga poses is only one. However, breath or pranayama is another limb, which is already incorporated into the physical form of Ashtanga yoga, which Sri K. Pattabhi Jois popularized. Both Pattabhi Jois and Sharath Jois encourage practice of Ashtanga Yoga - all eight limbs. The first two limbs - Yamas and Niyamas - are given special emphasis to be practiced in conjunction with the 3rd and 4th limbs (asana and pranayama).^[3]

Sri K. Pattabhi Jois began his yoga studies in 1927 at the age of 12, and by 1948 had established the Ashtanga Yoga Research Institute for teaching the specific yoga practice known as Ashtanga (Sanskrit for "eight-limbed") Yoga.^[4] Ashtanga Yoga is named after the eight limbs of yoga mentioned in the Yoga Sutras of Patanjali.

"Power yoga" and "vinyasa yoga" are generic terms that may refer to any type of aerobically vigorous yoga exercise derived from Ashtanga yoga.^[5]

Principles

Mysore Style

The term Mysore style comes from the city Mysore, in Karnataka, India, where Pattabhi Jois and T. Krishnamcharya taught. Students are expected to memorize a sequence and practice in the same room as others without being led by the teacher. The role of the teacher is to guide as well as provide adjustments or assists in postures. Twice per week Mysore-style classes are substituted with led classes, where the teacher takes a group through the same series at the same time.^[6]

Sequences and Series

Usually an Ashtanga practice begins with five repetitions of Surya Namaskara A and five repetitions of Surya Namaskara B, followed by a standing sequence.^[7] Following this the pracitioner begins one of six series, followed by what is called the closing sequence.^[7] The six series are:

1. The Primary series (Yoga Chikitsa: Yoga for Health or Yoga Therapy),
2. Intermediate series (Nadi Shodhana: The Nerve Purifier) (also called second series),
3. The Advanced Series (Sthira Bhaga: Centering of Strength):

1. Advanced A (also called third series),
2. Advanced B (also called fourth series),
3. Advanced C (also called fifth series) and
4. Advanced D (also called sixth series).^[7][8]

Nancy Gilgoff reports that originally there were four series on the Ashtanga syllabus: Primary, Intermediate, Advanced A, and Advanced B. A fifth series of sorts was the "Rishi series", which Guruji said could be done once a practitioner had "mastered" these four.^[9] Anthony Gary Lopedota also confirms this.^[10]

Method of Instruction

According to Sharath Jois, one must master poses before being given permission to attempt any others that follow. However, Manju Jois disagrees. ^[11][12] We also know from Manju's accounts of his father's instruction that Pattabhi Jois also occasionally allowed students to practice in a non linear format.^[13]

Tradition

There is a lot of debate over the term "traditional" as applied to Ashtanga Yoga. We know from the students of Pattabhi Jois that he modified the sequence to suit the practitioner.^[14] Some of the differences include the addition or subtraction of postures in the sequences,^[7][15] changes to the vinyasa (full and half vinyasa),^[16][17][18] and specific practice prescriptions to specific people.^[14][19]

Nancy Gilgoff describes many differences in the way she was taught ashtanga to the way it is taught now. She notes that Pattabhi Jois originally left out seven postures in the standing sequence, but later assigned Utthita Hasta Padangusthasana and Ardha Baddha Padmottanasana before the Intermediate Series was given.^[9] She notes that Utkatasana, Virabhadrasana A and B, Parivritta Trikonasana, and Parivritta Parsvakonasana were not in the series at this point.^[9]

She also notes that he and did not give her vinyasas between sides or between variations of a pose (e.g., Janu Sirsasana A, B, and C were done together, then a vinyasa.^[9] Likewise Baddha Koṇāsana, Upavishta Konasana, and Supta Konasana were also grouped together without vinyasas between them, as were Ubhaya Padangusthasana and Urdhva Mukha Paschimottanasana.^[9]

According to Gilgoff, Pattabhi Jois prescribed practice twice a day, primary and intermediate, with no vinyasas between sides in Krounchasana, Bharadvajasana, Ardha Matsyendrasana, Eka Pada Sirsasana, Parighasana, and Gomukhasana in the intermediate series.^[9] Shalabhasana to Parsva Dhanurasana were done in a group, with a vinyasa only at the end.^[9] Ushtrasana through Kapotasana also were done all together. The same went for Eka Pada Sirsasana through Yoganidrasana.^[9] The closing sequence included only Mudrasana, Padmasana, and Tolasana until the completion of the Intermediate sequence, when the remainder of the closing sequence was assigned.^[9] Urdhva Dhanurasana and "drop-backs" were taught after Intermediate Series.^[9]

What's more, the Intermediate series included Vrishchikasana after Karandavasana, and the series ended with Gomukhasana.^[9] He added Supta Urdhva Pada Vajrasana as well as the seven headstands when David Williams asked for more.^[9]

We can also see the differences in the postures of the primary sequence as well as other things by comparing the book "Yoga Mala" by Pattabhi Jois to the present day yoga taught by his son Manju Jois, his grandson Sharath Jois, and his two daughters Sharmilla and Saraswathi.

Tristhana

Tristhana means the three places of attention or action: breathing system, posture (bandha), and looking place (dristhi). These three are very important for yoga practice, and cover the three levels of purification: the body, nervous system and the mind. They are always performed in conjunction with each other".^[20]

Breath

In his book, "Yoga Mala", Pattabhi Jois recommends staying five to eight breaths in a posture, or staying for as long as possible in a posture.^[21] Breathing instructions given are to do rechaka and puraka, (exhale and inhale) as much as possible.^[21] "It is sufficient, however, to breathe in and out five to eight times in each posture." ^[21]

In an interview regarding the length of the breath, Pattabhi Jois said, "Inhale 10 seconds or 15 seconds then exhalation also 10 seconds or 15 seconds".^[22] He goes on to clarify, "Your strength is 10 breathing is doing possible, you do 10 breathing, 15 breathing you possible, you do 15 breathing. One hundred possible, 100 you do. 5 you do, 5 is possible, 5 you do".^[22]

Additionally, his son, Manju Jois, recommends taking more breaths in difficult postures.^[11]

Pattabhi Jois recommends breathing fully and deeply with the mouth closed. He does not specifically refer to Ujjayi breathing.^[21] However, Manju Jois does. Manju Jois also refers to breathing called "‘dirgha rechaka puraka’, meaning long, deep,slow exhales and inhales. It should be dirgha... long, and like music. The sound is very important. You have to do the Ujjayi pranayama". ^[11]

In late 2011, Sharath Jois, the grandson of Pattabhi Jois, declared his feelings on the issue, stating that Ujjayi breathing was not done in the asana practice, but also stated that the breathing should be deep breathing with sound.^[23] He reiterated this notion in a conference in 2013 stating, "You do normal breath, inhalation and exhalation with sound. Ujjayi breath is a type of prāṇāyāma. This is just normal breath with free flow".^[24]

In 2014 published on YouTube, Manju Jois dodges the question, "What is the difference between Ujjayi breathing and free breathing?" by saying that the breathing in Ashtanga should be long and deep with the sound like the ocean. He also states that if you don't make sound, that is okay, too. However he makes no distinction between the two terms and provides no explanation.^[25]

As far as other types of Pranayama practice in Ashtanga, the consensus seems to be that it should be practiced after the asanas have been mastered. Pattabhi Jois originally taught Pranayama to those practicing the second series, and later changed his mind, teaching Pranayama after the third series.^[16][26][27]

Sharath Jois recently produced a series of videos teaching alternate nostril breathing to beginner.^[28]

Bandhas

Bandhas are one of the three key principles in Ashtanga vinyasa yoga, alongside breath and drishti. There are three principal bandhas which are considered our internal body locks.

• Mūla Bandha, or root lock at the pelvic floor
• Uḍḍīyāna Bandha, drawing back the abdomen, 2 inches below the navel
• Jālaṅdhara Bandha, throat lock, is achieved by lowering the chin slightly while raising the sternum.

Both Pattabhi Jois and Sharath Jois recommend practicing Mula and Uddiyana bandha even when not practicing asana. Pattabhi Jois has this to say: "You complete exhale, take mulabandha, after inhale starting that time you take uddiyana bandha. Both bandhas is very important... after practice do not release them... You take practice, always, walking, talking, sleeping, walk is going time, always you control mulabandha".^[29]

Connection Between Breath and Bandhas

Sharath Jois says, "Without bandhas, breathing will not be correct, and the asanas will give no benefit".^[20]

Dristhi

Dristhi is where you focus your eyes while in the asana. In the ashtanga yoga method, there is a prescribed point of focus for every asana. There are nine dristhis: the nose, between the eyebrows, navel, thumb, hands, feet, up, right side and left side.^[20]

Vinyasa

In the words of Pattabhi Jois, "Vinyasa means 'breathing system'. Without vinyasa, don't do asana. When vinyasa is perfect, the mind is under control".^[15]

Vinyasa means breathing with movement. For each movement, there is one breath. All asanas are assigned a certain number of vinyasas.^[20]

According to Sharath, "The purpose of vinyasa is for internal cleansing. Breathing and moving together while performing asanas makes the blood hot, or as Pattabhi Jois says, boils the blood. Thick blood is dirty and causes disease in the body. The heat created from yoga cleans the blood and makes it thin, so that it may circulate freely".^[30]

Sharath also claims that the heated blood removing toxins, impurities and disease from the organs through sweat produced during the practice. He claims that "it is only through sweat that disease leaves the body and purification occurs".^[30]

Mantras

The Ashtanga practice is traditionally started with the following Sanskrit mantra:^[31]

vande gurūṇāṁ caraṇāravinde saṁdarśita svātma sukhāvabodhe

niḥśreyase jāṅ̇galikāyamāne saṁsāra hālāhala mohaśāntyai

ābāhu puruṣākāraṁ śaṅ̇khacakrāsi dhāriṇam

sahasra śirasaṁ śvetam praṇamāmi patañjalim

which is roughly translated into English as:

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.

and closes with the mangala mantra:^[32]

svastiprajābhyaḥ paripālayantāṁ nyāyena mārgeṇa mahīṁ mahīśāḥ

gobrāhmaṇebhyaḥ śubhamastu nityaṁ lokāḥ samastāḥ sukhinobhavantu

which is roughly translated into English as:

May all be well with mankind,
May the leaders of the Earth protect in every way by keeping to the right path.
May there be goodness for those who know the Earth to be sacred.
May all the worlds be happy.

Sources

Pattabhi Jois claimed to have learned the system of Ashtanga from Krishnamcharya, who learned it from a text called Yoga Kurunta by Vamama Rishi.^[33] This text was imparted to Sri T. Krishnamacharya in the early 1900s by his Guru, Yogeshwara Ramamohana Brahmachari. Jois insists that the text described all of the āsanas and vinyāsas of the sequences of the Ashtanga system.^[34] However, the Yoga Kurunta text is said to have been eaten by ants, so it is impossible to verify his assertions.^[34] Additionally, it is unusual that the text is not mentioned as a source in either of the books by Krishnamcharya, Yoga Makaranda (1934) and Yogāsanagalu (c. 1941).^[34]

According to Manju Jois, the sequences of Ashtanga yoga were created by Krishnamcharya.^[35] There is some evidence to support this in his book Yoga Makaranda, which list nearly all postures of the Pattabhi Jois Primary Series and several postures from the intermediate and advanced series, described with reference to vinyasa.^[36]

Eight Limbs of Ashtanga

Pattabhi Jois never made a distinction between his sequences of asana and the eight-limbed Ashtanga Yoga associated with Patanjali and the Yoga Sutras. It was his belief that asana, the third limb, must be practiced first, and only after could one master the other seven limbs.^[15][30]

The sage Patanjali outlined eight aspects—or "limbs"— of spiritual yogic practice in his Yoga Sutras:^[37]

Confusion with Power Yoga

Power Yoga is a style of yoga created by Beryl Bender Birch, in the late 80's.^[39][40] Baron Baptiste, a Bikram enthusiast, put his own spin on the Power Yoga style, and branded it.

Neither Baron Baptiste's Power Yoga nor Beryl Bender Birch's Power Yoga are synonymous with Ashtanga Yoga. In 1995, Pattabhi Jois wrote a letter to Yoga Journal magazine expressing his disappointment at the association between his Ashtanga Yoga, and the newly coined style Power Yoga, referring to it as "ignorant bodybuilding".^[41] Yoga Journal Magazine: (scriptures).^[41]

Media and Injury

In an article published by The Economist, it was reported that "a good number of Mr Jois's students seemed constantly to be limping around with injured knees or backs because they had received his "adjustments", yanking them into Lotus, the splits or a backbend". Tim Miller, one of Jois's students, indicates that "the adjustments were fairly ferocious".^[42] Injuries related to Jois's Ashtanga Yoga have been the subject of discussion in a Huffington Post article^[43] and a Vanity Fair article.^[42] The high risk of injury from teachers can possibly be attributed to an over-zealous and under-experienced approach. "The more accomplished teachers—whose knowledge and personalities allow them to approach their students’ bodies with a degree of insight and sensitivity—often successfully embody the challenging but often eventually nurturing atmosphere at AYRI. Others, often seemingly intent on succeeding in getting students into poses, leaving a trail of injured bodies in their wake".^[44]

In The Science of Yoga, William Broad's findings on yoga injuries include a case where a patient was diagnosed with a bulge in one of the vertebral discs causing numbness and pain as a result of "her competitive edge" while practising Ashtanga Yoga. The patient said, "I am a super-athlete, and thought I could do anything... But I took it too quickly. I still needed to take baby steps."^[45] In 2008, yoga researchers in Europe published a survey, that lacked a control group therefore limiting internal validity, of practitioners of Ashtanga Yoga indicating that 62 percent of the respondents had suffered at least one injury that lasted longer than one month.^[46][47]

However the mass media has reported injuries in other styles of yoga equally as often as in Ashtanga Yoga. For example, Bikram Yoga, Hot yoga, and Iyengar Yoga have received equally bad press.^{[48][49][46][50][51][52][53][54][55][56][57]}

The long holds in headstand and shoulderstand, considered essential postures to an Iyengar practice, have been reported as being linked to serious injury in numerous sources.^{[46][58][59][60]} Broad had this to say: "One of the saddest and most thoughtful letters came from an elderly man who studied with Iyengar in India for 16 years. His list of personal injuries included torn ligaments, damaged vertebrae, slipped disks, deformed knees and ruptured blood vessels in his brain".^[61]

See also

• K. Pattabhi Jois
• Tirumalai Krishnamacharya
• Patanjali
• Yoga Sutras of Patanjali

References

Sources

• Sri Krishna Pattabhi Jois. "Ashtanga Yoga". Ashtanga Yoga Research Center. Archived from the original on 2007-06-30. Retrieved 2007-08-07. 

Further reading

• Jois, Sri K. Pattabhi (2002) [Originally published in the Kannada language in 1962]. Yoga Mala. New York: North Point Press. ISBN 978-0-86547-662-2. OCLC 50567767. 
• Jois, Sri K. Pattabhi (2005). Sūryanamaskāra. New York: Ashtanga Yoga. 
• Maehle, Gregor (2006). Ashtanga Yoga: Practice and Philosophy. Doubleview, Western Australia: Kaivalya Publications. ISBN 978-0-9775126-0-7. OCLC 71245040. 
• Miele, Lino (1994). Astanga Yoga: Including the Benefits of Yoga Chikitsa; I & II Series. Rome, Italy: Lino Miele. 
• Scott, John (2000). Ashtanga Yoga: The Definitive Step-By-Step Guide to Dynamic Yoga. Stroud: Gaia Books. ISBN 978-1-85675-181-0. OCLC 44693722. 
• Swenson, David (1999). Ashtanga Yoga: The Practice Manual. Austin, Texas: Ashtanga Yoga Productions. ISBN 978-1-891252-08-2. OCLC 65221561. 

External links

• International Infopage for Ashtanga Yoga: practice series, teachers directory, source texts and more
• Ashtanga Yoga - Understanding the Method, Interview with Manju Pattabhi Jois, in English and German (2009)
• Official website of Sri K. Pattabhi Jois's Ashtanga Yoga Institute