Ashtanga Yoga is an ancient system of yoga popularized by K. Pattabhi Jois. Ashtanga, also spelled Astanga, means “eight limbs” in Sanskrit, referring to the eight limbs of yoga:
- Yama: social restraints or ethical values
- Niyama: personal observance of purity, tolerance, and study
- Asanas: physical exercises (practicing the poses of yoga)
- Pranayama: breath control or regulation
- Pratyahara: sense of withdrawal in preparation for meditation
- Dharana: concentration
- Dhyana: meditation
- Samadhi: ecstasy
The Ashtanga method emphasizes alignment of movement and breath in an effort to turn static yoga postures into a dynamic flow. The length of one inhale or one exhale dictates the length of time spent transitioning between postures. Poses are then held for a predefined number of breaths. Synchronizing the breath with a progressive series of postures produces intense internal heat and a profuse, purifying sweat that detoxifies muscles and organs. The result is improved circulation, a light and strong body, and a calm mind.
Attention is placed on the breath and the journey between the postures. The order of poses is predefined. A practice session consists of four main parts: 1) an “opening sequence,” 2) one of the six main “series”, 3) a back-bending sequence, and 4) a set of inverted postures referred to as the “finishing sequence.” Practice always ends with a resting pose.
Some Ashtanga classes are led at a standardized pace and some allow the practitioners to go through the predefined poses at their own pace.