What is Ashtanga Yoga? A Complete Guide to Its Practice and Benefits.
Ashtanga Yoga is one of the most transformative and well-known forms of yoga, renowned for its structured sequences and powerful effects on both the body and mind. As part of our daily practice in the Yoga Teacher Training Course (YTTC) at Moola Yoga Rishikesh, Ashtanga plays a central role in helping students deepen their yoga practice, improve their physical health, and cultivate a focused, disciplined mind.
In this blog post, we’ll explore the essence of Ashtanga Yoga, its origins, key principles, and the immense benefits it offers, especially when practiced as part of a comprehensive yoga teacher training programme. Let’s uncover why Ashtanga Yoga is a powerful tool for both personal and professional transformation.
What is Ashtanga Yoga?
Ashtanga Yoga is a dynamic, rigorous style of yoga that combines breath with movement in a precise, sequential manner. The name "Ashtanga" is derived from two Sanskrit words: "Ashta" meaning "eight" and "Anga" meaning "limbs." This refers to the Eight Limbs of Yoga, as outlined in the ancient yogic texts of the Yoga Sutras of Patanjali, which are essential for attaining holistic spiritual growth.
The physical practice of Ashtanga Yoga involves a set sequence of postures, or asanas, performed in a specific order. Each movement is linked to the breath through a system called vinyasa, where one breath corresponds to one movement. This creates a fluid, meditative practice that builds internal heat, purifies the body, and develops mental clarity.
At Moola Yoga Rishikesh, Ashtanga is part of our Yoga Teacher Training Programme, where students are introduced to its foundational principles and learn how to integrate this powerful practice into their own teaching styles.
The Key Principles of Ashtanga Yoga
Ashtanga Yoga is not just a physical exercise; it is a complete system that cultivates discipline, focus, and self-awareness. Here are the core principles that define the practice:
Ujjayi Pranayama (Victorious Breath): In Ashtanga, breath control is fundamental. Ujjayi Pranayama, also known as victorious or oceanic breath, involves breathing through the nose with a slight constriction at the back of the throat. This creates a soothing sound and helps to regulate the flow of prana (life force energy) in the body, enhancing focus and internal heat during practice.
Vinyasa (Breath-Synchronized Movement): Vinyasa refers to the coordinated movement and breath. Each movement in Ashtanga is linked to an inhale or exhale, ensuring that the practice is fluid and dynamic. This continuous flow of postures helps cultivate a moving meditation, promoting mental clarity and bodily strength.
Drishti (Focused Gaze): Drishti is the practice of maintaining a steady gaze at a specific point during each posture. This technique improves balance, enhances concentration, and helps to direct the mind inward. The use of drishti fosters a deep connection between the practitioner and the present moment.
Bandhas (Body Locks): Bandhas are internal energy locks used to control the flow of prana in the body. The two primary bandhas in Ashtanga Yoga are:
Mula Bandha (Root Lock): Engaging the pelvic floor to stabilise the energy at the base of the spine.
Uddiyana Bandha (Abdominal Lock): Drawing the belly towards the spine to activate the core and maintain inner stability.
These bandhas increase strength, stability, and control during practice.
The Six Series of Ashtanga Yoga
Ashtanga Yoga consists of six main series, each designed to gradually develop strength, flexibility, and concentration. However, most practitioners start with the Primary Series and progress as their practice deepens.
Primary Series (Yoga Chikitsa):
The Primary Series, also called Yoga Chikitsa (Yoga Therapy), is the foundation of Ashtanga Yoga. It consists of a set sequence of postures that focus on alignment, strength, and flexibility. It helps to detoxify the body and prepare it for the more advanced series.Secondary Series (Nadi Shodhana):
The second series, Nadi Shodhana (Nerve Purification), includes deeper backbends, twists, and hip openers. It works to purify the body's energy channels (nadis) and promotes emotional and mental balance.Advanced Series (Sthira Bhaga):
The advanced series (A, B, C, and D) requires greater strength, flexibility, and control. The postures become increasingly challenging, focusing on arm balances, deep inversions, and intricate sequences.
At Moola Yoga Rishikesh, we primarily teach the Primary Series to our Yoga Teacher Training students, ensuring a solid foundation before progressing to the more advanced levels.
Why Practice Ashtanga Yoga?
Practising Ashtanga Yoga offers a wide range of physical, mental, and spiritual benefits. Here are some of the key advantages that make Ashtanga such a powerful and transformative practice:
Builds Physical Strength and Flexibility: The repetitive nature of the practice helps build endurance, flexibility, and overall physical strength. Each posture is designed to engage specific muscle groups, contributing to a well-rounded, toned body.
Improves Mental Focus and Discipline: The structured and disciplined nature of Ashtanga Yoga encourages mental clarity, focus, and concentration. The emphasis on breath control, drishti, and bandhas helps to calm the mind, reduce distractions, and cultivate a meditative state.
Detoxifies the Body: Ashtanga Yoga’s dynamic movements create internal heat, which promotes sweating and aids in detoxifying the body. The practice encourages the elimination of toxins and improves circulation, leaving practitioners feeling revitalised and rejuvenated.
Cultivates a Strong Mind-Body Connection: Ashtanga Yoga fosters a deeper connection to the body and breath, helping practitioners become more aware of their physical and emotional states. This awareness enhances mindfulness both on and off the mat, improving overall wellbeing.
Progressive and Goal-Oriented: Ashtanga Yoga follows a clear, step-by-step progression, allowing practitioners to track their development. As each posture is mastered, the practitioner moves forward in their journey, both physically and spiritually.
Ashtanga Yoga in Rishikesh: The Heart of Yoga
Practising Ashtanga Yoga in Rishikesh, the birthplace of yoga, offers a unique opportunity to connect with the roots of the practice. Surrounded by the majestic Himalayas and the sacred Ganges River, Rishikesh provides an ideal environment for deepening your yoga practice, whether you're a beginner or an advanced student.
At Moola Yoga Rishikesh, we offer daily Ashtanga classes as part of our Yoga Teacher Training Programme, allowing our students to immerse themselves in this transformative practice. By studying Ashtanga Yoga in the spiritual heart of India, students can absorb not only the physical techniques but also the deeper, philosophical aspects of yoga.
Final Thoughts: What Makes Ashtanga Yoga Unique?
Ashtanga Yoga is much more than just a physical practice—it is a holistic system that integrates the body, breath, and mind. The structure, discipline, and progression found in Ashtanga Yoga make it an ideal practice for those looking to deepen their understanding of yoga, build physical and mental strength, and develop a spiritual connection.
At Moola Yoga Rishikesh, we offer Ashtanga Yoga as a core part of our Yoga Teacher Training curriculum, ensuring that students gain a thorough understanding of this powerful practice and are equipped to teach it with confidence.
If you're ready to embark on a transformative yoga journey, deepen your Ashtanga practice, and become a skilled, compassionate yoga teacher, contact us at Moola Yoga Rishikesh today to learn more about our 200-Hour Yoga Teacher Training and other courses.
Join us in Rishikesh to experience Ashtanga Yoga in its truest form.
