Ashtanga Yoga is a type of yoga exercise that involves moving from one posture (asana) to another asana in a specific sequence. It is considered a more intensive form of yoga. The specific sequence of asanas is joined by set of connecting movements which is called vinyasa. The vinyasa increases the temperature of the body which allows for better muscle flexibility and improved circulation.
In Sanskrit, ashtanga means 'eight limbs.' It is known as the yoga with eight components that includes: posture, ethics, morality, breath control, concentration, sense control; concentration, meditation, and absorption. The complete arrangement of asanas is broken down into three series known as primary, intermediate, and advanced. In the advanced series, there are more divisions. One moves quickly through the preset poses while staying focused on deep breathing.
The Ashtanga series of poses includes:
1. Yoga Chikitsa: Meaning yoga therapy, this series is made up of about 75 poses designed to build strength, realign the spine, improves muscle flexibility and strength, and detoxifies the body. This process takes about 2 hours to perform and the process is carried out in a specific order that consists of "sun salutations, standing poses, seated poses, inversions and backbends." One will then engage in relaxation techniques.
2. Nadi Shodana: The series of poses in this level is performed after completing the Yoga Chikitsa. Nadi Shodana means purification of the nervous system. The purpose of this level is to strengthen and cleanse energy channels associated with the nervous system. It consists of the same postures as Yoga Chikitsa, but new postures are incorporated into the series.
3. Sthira Bhaga: This series is subdivided into a series of four subcategories. It concentrates on intensive arm balances. The Advanced Series A, B, C, and D (Sthira Bhaga) combines the endurance and art of the exercise, requiring higher levels of strength and flexibility.
Ashtanga classes are led by a yoga teacher that guides the class in the order that the poses must be performed. Each level is to be fully developed before moving on to the next level and one must follow the sequential order. It is a popular form of yoga that is designed for those who can handle more intensive exercises as it is quite physically demanding. The goal is to discipline both the body and mind. Throughout the exercise, each movement is integrated with either inhaling or exhaling. The postures are sustained for five breaths. This breathing technique is believed connect the spiritual and physical aspects of ashtanga yoga, by giving a person the ability to reach a much deeper meditation and achieve better mental clarity.
The benefits of ashtanga yoga include improving the immune system, reduces stress and promotes relaxation, increases flexibility, endurance, and strength, helps with impulse control, improves blood circulation, gives one a sense of peace, reduces pain, improves the skin, cleanses the body, improves posture, tones the muscles, and helps with one's internal spiritual and emotional balance. Because it can be a challenging form of yoga, ashtanga yoga has been steadily increasing in popularity.
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