Ashtanga Vinyasa Yoga- a direction that was born in India, in the city of Mysore. Sri Krishna Pattabhi Jois, a disciple of Krishnamacharya (teacher of B.K.S. Iyengar), is considered the ancestor of this style. Like most modern species yoga is a synthetic style, we can say it originated in the twentieth century. However, followers of the Ashtanga Vinyasa school believe that this ancient species yogic art, it was expounded in the writings of Yogi Korunt. Krishnamacharya studied this scripture at the beginning of the 20th century and expounded it to his students, Pattabhi Jois became his successor in this matter.

Thanks to the popularity of India, the interest of Western people, in particular hippies, in the teachings of yoga, Ashtanga Vinyasa began to spread in the 70s, first in the USA, and then in Europe. In Russia, like most types of yoga in general, ashtanga vinyasa began to spread only in the early 2000s.

Essence of Ashtanga Vinyasa Yoga

Ashtanga vinyasa yoga has a number of features. Its main difference from traditional hatha yoga is the presence vinyas- sequences of movements and breathing, transitions from one asana to another. That is this species yoga is absolutely not static, it is very dynamic. The gap between each asana is a vinyasa, a dynamic “coupling”. What is it for? It is difficult to say, there are many explanations on this topic: for example, some critics of ashtanga vinyasa yoga say that vinyasas are created and used in this technique to distract the mind and attention, for people who are not able to concentrate in static, and the dynamics distract them.

However, Sri Krishna Pattabhi Jois himself explains this by the fact that vinyasas warm up well and prepare the body for performing asanas. Vinyasa helps to get rid of pain during asanas, as the blood liquefies, it is easier to get rid of toxins that pollute our body and cause pain. Breathing in vinyasas carries the same functional load, the body becomes better prepared for exercises at a fast and strong pace.

Another very important feature of this yoga method is the mandatory development and use ujjai pranayama. This pranayama is taught first of all, and again there is a completely logical explanation for this.

Ujjai - translated from Sanskit "victorious breath". This is the type of pranayama that is most often used in asanas and exercises, it is breathing for ligaments and dynamic asanas, it is easy to synchronize with exercises.

Ujai, performed with the neck bent to the chest (jalandhara bandha). Inhalation and exhalation is performed through the nose, while the movement of the larynx is as if swallowing, a guttural sound is often heard.

Ujjai is very well suited to the practice of ashtanga vinyasa, in that this type of breathing helps to create an outflow of venous blood from the limbs, and with this practice there is a very large tension just on this part of the body, that is, to arrange a compensatory load. In addition, it is generally a cooling breath. It includes the parasympathetic nervous system, while the practice itself is directed to the sympathetic. That is why Ujjai Pranayama goes well with this type of yoga practice. And it is Ujjai Pranayama that is the main one at the first stages of training.

bandhas - Another mandatory practice in ashtanga vinyasa yoga. Special attention given to uddiyana bandha and jalandhara bandha. Most often, correctly built poses themselves lead to the implementation of these locks, this is, as it were, an indicator of the correctness of the practice. In addition, bandhas help to concentrate energy in certain centers, often practiced on holding the breath.

Concentration of gaze and attention on certain points - drishti- Another feature of the practice of ashtanga vinyasa yoga. There are nine points of concentration: left side, right side, up, between the eyebrows, nose, navel, palms, feet, thumb legs. All this helps to concentrate on the asana, clears the mind, harmonizes the state.

In general, ashtanga-vinyasa yoga, as I already wrote, is a very dynamic practice. Perhaps not everyone will pull it physically. Although, on the other hand, there are some variations of lightweight yoga, the so-called half-ashtanga (“half” of ashtanga). Plus, right away, of course, not one instructor will put you in cool poses, so that later you won’t straighten up at all. Injuries, as in any practice, are taken seriously here, and more than one instructor will not allow this.

If you want to improve your physical fitness, and even lose weight, the practice of ashtanga vinyasa yoga is just right for you. There you are guaranteed to sweat, your legs and arms will become strong and muscular. Pattabhi Jois, said that sweat in yoga practice is good, toxins and toxins are removed with sweat, this is the cause of illness and poor health, and dynamic practice, vinyasa, cleansing breathing, will perfectly help with this. That is, in ashtanga vinyasa, you first purify the body, and only then will it lead to a gradual purification of the nervous system, psyche, etc.

It should be noted that the training of teachers and teachers of ashtanga - vinyasa yoga is taken very seriously. It takes about 10 years of constant practice to become a certified teacher. In addition, training is carried out directly in Mysore (India), where those wishing to become an international teacher must come every year, at least for a month. So, choosing this type of yoga, you can definitely be sure of the qualifications of the teachers.

It can be denoted by the general term - hatha yoga, the totality exercise. Separate types / schools of yoga differ in that attention is paid to individual accents during practice and the authorship of the methodology.

Ashtanga yoga is one of the most famous yoga systems, which was first described by the sage Patanjali in the Yoga Sutras and entered the traditional Indian philosophy.

"Ashtanga" in Sanskrit means "eight-step", that is, the system consists of 8 steps. The first four steps of this system are conditionally called the "yoga of the initial section", and they are intended to develop a person's ability to control his body and feelings. For an "ordinary person" who does not strive for samadhi - the highest goal, following the first 4 steps is sufficient and necessary for a harmonious life and understanding of oneself and the world around.

Ashtanga yoga: eight steps

1. Pit

Yama is the basic regulative principles of the life of every person.

In the Yoga Sutras of Patanjali, 5 basic principles of Yama are distinguished:

Nonviolence(ahimsa) - in relation to oneself and other people, as well as the surrounding living world. It implies not only physical non-violence, but also mental (mental and verbal). This principle is often perceived radically (complete renunciation of animal food, renunciation of duties related to causing harm to a living being, and so on).

But there should be a measure in everything - if for health reasons you really need animal products, then you need to listen to your body. Initially, it may not be possible to observe full ahimsa. However, you just need to keep the definition of ahimsa in mind and try to follow it.

Truthfulness(satya) - in relation not only to other people, but also to oneself. It is also about the correct and unambiguous expression of one's own thoughts (avoiding ambiguity).

Honesty(asteya) - the prohibition of theft or the desire to appropriate someone else's. By practicing this principle, a person will achieve peace of mind when he knows that he owns only what is due to him.

sexual abstinence(brahmacharya) - the control of lust, the preservation of chastity before marriage and promiscuity in marital relations. The principle presupposes the absence of even mental lust for persons of the opposite sex, except for one's companion (husband, wife).

A person should control desires, and not be in their power. As soon as desires begin to rule the mind, a person loses freedom.

non-possessiveness(aparigraha) - non-attachment to material wealth, non-hoarding (storage of things that we do not need).

This principle also applies to food: we must eat to satisfy hunger and live a fulfilling life. But even when hunger is satisfied, sometimes we tend to eat more just because we like the taste. When we consume excess food, it has a harmful effect on the body. Food is not digested well, which leads to disease.

In other sources, in particular, in the Hatha Yoga Pradipika (a text on Hatha Yoga, the estimated date is the 15th century AD), additional, but no less important principles:

forgiveness, mercy (kshama);

fortitude, courage (dhriti);

compassion (daya) is not a reaction to a situation, but an action: physical assistance or verbal consolation;

humility (aaryav) - work with one's own ego;

moderate appetite (mtahara) - restriction of food and observance of the diet necessary for the body at the proper time.

2. Niyama

Niyama - the prescribed duties of a person, the rules of the way of life of an individual.

There are 5 rules in the Yoga Sutras of Patanjali:

Purity(shaucha) - like ahimsa, this purity is also physical, verbal and mental.

Physical cleanliness involves internal cleansing procedures (shuddhi-kriya, will be discussed in a separate article), as well as external cleanliness - neatness appearance bodies and clothes.

Verbal purity involves limiting talkativeness, speaking when it is really needed.

Mental purity is achieved by getting rid of unnecessary thoughts and wanderings of the mind.

Satisfaction with the present(santosha). It is a state of mind, not a reaction to any external event, incident. Therefore, the state of contentment can be controlled by the mind and is independent of external circumstances.

In fact, the source of happiness lies in this state of mind. And the main cause of suffering is Trishna (thirst). He who constantly learns to be content with the present is freed from craving and finds happiness.

Endurance, self-discipline(tapas). To overcome difficulties with dignity is tapas. When studying or practicing yoga, you may encounter physical difficulties in asanas or pranayamas, or difficulties in following the principles.

Such difficulties and difficulties (from the words “labor” and “lie”, pay attention) should be accepted calmly or with joy and continue your studies. This is tapas.

self-learning(svadhyaya), the study of spiritual and secular literature. It also includes japa (chanting the holy names of the Lord).

Acceptance of God and faith in a divine power that is beyond our imagination (ishvara-pranidhana).

Other sources add the following rules:

firm faith (astikya);

charity (dana). Donation should come from the heart, independently, with love and respect.

constant study of sacred texts (siddhanta-shravana);

the development of spiritual "intelligence" (mati);

shame control (layja). To be able to distinguish and be ashamed of bad things and not be ashamed of normal things.

Almost everyone who starts practicing ashtanga yoga exercises without a deep awareness of the goal is wondering if it is necessary to observe yama and niyama? Isn't it possible to practice only asanas and/or pranayama? The answer is simple - if you do not practice yama and niyama, then you will not achieve the same results that you can achieve by practicing all 4 steps together.

Moreover, these principles are not really restrictions, but freedom from restrictions. Yoga begins with freedom from limitations.

Yama speaks directly about how a person should behave in society, and Niyama gives guidance in relation to the individual. In the grades, the Yama principles come first, indicating that yoga considers society first and then the individual.

In the primary sources, the descriptions of yama and niyama are very carefully made in order to lead the traveler to samadhi. However, for us ordinary people, the goal of yoga is not samadhi, but to live happily and with contentment. And, if we try to follow, for example, the principle of ahimsa, as understood in the texts, then this may not be possible for us in modern world.

Therefore, we must try to follow the described principles and rules, adapting them flexibly to ourselves, the main thing is to follow this path, to have an intention. Experience shows that as the study of yoga continues, the tendency to follow Yama and Niyama increases. In any journey, you need to know about the destination and follow in that direction. The time spent on the path may be different for everyone, but, as you know, the path will be mastered by the walking one.

3. Asana

Asana is a yoga posture that involves a certain position of the body.

The Hatha Yoga Pradipika says that "Asana can achieve healthy health, stability, lightness of body and mind."

There are four levels of progression in the practice of a particular asana. Upon reaching the fourth level, it is considered that you have mastered the asana.

level. Asana involves a stable position, the body holds a certain posture for a long time, while at the same time ensuring the stability of all muscles, stretched or relaxed. At this stage, you need to make an effort to stabilize the body in the practiced pose.

level. Once the stability of the asana has been achieved for a certain period of time, the next level will feel comfortable in the occupied position. You need to be able to maintain the asana and feel light.

level. Now you need to try to gradually relax the muscles in the occupied position, with the practice of relaxation, you can achieve greater stability and comfort in the position. When the body is relaxed, the mind also becomes calm and relaxed, and you can focus instead of being distracted by physical sensations.

level. The mind can easily focus on the subject of meditation, this indicates more high level asana practice experience.

Ideally, it is believed that if you can hold an asana for three hours without discomfort, then this indicates mastery at physical level. If you can fix the mind on one object during the specified duration of practice, then you also master the mental (or mental) level.

The natural state of the body and mind is a relaxed state. By regular practice of asanas, such a relaxed state is achieved effortlessly. You can see the effect of this practice of asanas in Everyday life: the body and mind will become more efficient, resilient, immunity will increase, you will be able to easily and consciously control emotions.

Types and a complete step-by-step guide to the practice of Ashtanga yoga asanas are described in detail in the corresponding section of our website (yoga poses).

4. Pranayama

This is the achievement of complete mind control. Meditation perceives consciousness beyond the conscious, subconscious and unconscious states and leads to superconsciousness.

Dhyana relies on the practice of asana, pranayama, pratyahara and dharana. And all these steps together lead to a complete alienation of the mind from worldly attachments and a deeper understanding of the subject of meditation. On final stage the yogi no longer sees it as a meditation practice, for he is so immersed in the act of meditation that he can no longer separate himself from it.

8. Samadhi

Samadhi is the final goal of yoga practice and the final state of being of the mind, it is enlightenment and the preliminary state of nirvana.

Moreover, this result can be represented rather as a series of stages that unfold in progression. Samadhi can be experienced not only by yoga hermits living in the caves of India. Most meditators who practice regularly for an hour or two each day can reach the first stage of samadhi (advanced dhyana practice) within a few years if they are given the proper training.

Thus, dharana (the concentration of the mind on the object of meditation during meditation practice) eventually develops into dhyana (a relatively easy flow of consciousness from the mind to the object), and dhyana develops into samadhi. Samadhi begins when the relationship between mind and object deepens to such an extent that consciousness is concentrated and awareness of the object dominates the mind.

Ashtanga Vinyasa yoga is known all over the world as a complex system with a very dynamic practice. Asanas will be combined with breathing exercises, which requires the utmost concentration of attention, there will also be bundles of exercises that must be repeated in strict order (they are called vinyasas). Adherents of this style with experience are able to collect all the attention in a certain sector of the body, such a depth of self-knowledge is not revealed in all teachings.

Origin story

Ashtanga Vinyasa yoga is a branch of Hatha Yoga. The entire civilized world should thank a man named Shri Krishna Pattabhi Jois for Ashtanga Vinyasa yoga, he opened the first teaching institution in India in the 60s of the last century. The followers of the leader were his daughter and grandson, they kept everything teaching materials unchanged. Their merit is the absence of any adaptation and other simplifications.

The student is guaranteed to face obstacles in the process of his spiritual and physical development, overcoming them is also a kind of training.

The main difference between the direction we are considering and hatha yoga was the predominance of practices focused on the human body. This interested both Westerners and Europeans. Ashtanga Vinyasa yoga came to Russia along with the translation into Russian of the book “Yoga Mala”, this work by Sh.K.P. Joyce is considered the main textbook within the discipline. In the 90s, there were already many yoga fans among our compatriots, so the book made a splash. Now target audience Ashtanga Vinyasa yogis are predominantly young people with strong health and strong ambitions that they can make their bodies and minds perfect.

Distinctive style features

This direction is the only subspecies in which asanas are interconnected in a very interesting way - with the help of vinyasas. Vinyasa refers to combined exercises consisting of breathing and body exercises. Ashtanga Vinyasa yoga students become accustomed to a sequence of exercises that do not lose focus when moving from one to another. Beginners start with a minimal amount, with five vinyasas, then they complicate their practice by adding new elements.

Vinyasas promote blood flow to every cell of the body, they also cleanse the body in the usual physiological sense (of toxins) and in an energetic way. Due to the fact that the blood supply to all tissues, including the joints, increases, classes are painless and safe. Synchronization of actions and breathing fills the body with energy, frees the mind and makes its work more stable.

In Ashtanga Vinyasa yoga, there is such a thing as Tristhana, this is a special state that can be achieved through regular practices. The state is characterized complete cleansing in every possible sense (body, nervous system and mind). At the same time, a person in the state of Tristhana constantly controls the correctness of the adopted posture, the correctness of breathing, and even the direction of the gaze. One of the main principles of this direction says that only when Tristhana is reached, it can be said that the vinyasas have been worked out correctly.

Ashtanga Vinyasa yoga is ideal for people in good health. physical form and with a healthy desire to develop. If you have health problems, especially when it comes to past spinal injuries, then you should continue to search for your direction among more gentle practices.

Ashtanga Vinyasa Yoga Levels

In order to comprehend this direction of yoga to perfection, you need to overcome six successive levels, each of which brings new skills and one step closer to the ideal. For a beginner, the first two levels will be decisive, they contain the very basics, the foundation of the basics. It will take the average person several years to overcome this basic course. The next four levels are not available to everyone, many decide that the basic course is enough for them to live comfortably in their own body and the world around them.

How are the trainings conducted?

As mentioned above, Ashtanga Vinyasa has retained the original traditions and rules. The beginning of the lesson is the chanting of certain mantras, then in a clear sequence there are sets of exercises. Their complexity depends on the abilities of the students and on what level of development they are currently at. Another point that differs from other disciplines is the characteristic completion, which is used as a special headstand called Shirshasana.

Do not worry about your unpreparedness, training for beginners is very slow and unhurried. Most of the teacher's time is spent explaining each action. Exercise complexes for newly arrived students consist of a minimum number of poses, more complex variations, asymmetric poses and repetitions will be connected later. The execution speed will also increase, over time you will be able to reduce the time it takes to complete the entire sequence.

The Effectiveness of Ashtanga Vinyasa Yoga

The very first of the tangible results is the most effective cleansing, affecting all organ systems and the mind. This also applies to the senses, so a person begins to perceive both the world around him and himself differently. Sh.K.P. Joyce argued that a person should regularly cleanse himself of six poisons - greed, anger, envy, laziness, desire and illusion. The inner heat that arises inside a person in class burns these negative sides human nature. Regular trainings give a person a feeling of calmness, lightness, as well as the ability to concentrate thoughts.

Ashtanga Vinyasa Yoga in the Tradition of Sri Pattabhi Jois

“One should not adapt the teachings of yoga to the weakness and imperfection of the practitioner, but on the contrary, the practitioner should develop himself to match the ideals of the tradition.” Sri K. Pattabhi Jois

Most people perceive Ashtanga Yoga as an intense, dynamic practice. That's right, but Ashtanga Yoga is not limited to the development of strength and flexibility. It also includes psychophysical techniques that deeply affect the body and consciousness: a special type of breathing (ujjayi), fixing the gaze on certain points (drishti) and holding energy locks (bandhas). Sri K. Pattabhi Jois states that Ashtanga yoga is the path to the knowledge of one's true nature, to the Spirit that resides in any of us.

Studying yoga philosophy and reading sacred texts is only part of the journey. The books indicate what will lead to freedom and happiness, but action must be taken to start the processes of physical, intellectual and spiritual renewal, to actually transform the body and mind. Sri K. Pattabhi Jois used to say that Ashtanga yoga is 99% practice and 1% theory.

In Ashtanga yoga, breathing techniques, asanas, vinyasa techniques (vinyasa-krama), bandhas and drishti are closely interconnected. Combining them, we thoroughly warm up the body, significantly develop flexibility and thus protect ourselves from injury. Internal heat starts the processes of purification, affecting all the shells of a person, his internal organs, muscles, nervous system, consciousness and soul.

In Ashtanga yoga, along with asanas and pranayama, psychophysical techniques are used: vinyasas are special movements performed synchronously with breathing, bandhas are energy locks and drishti are the concentration of the gaze on certain parts of the body or space. These three methods help to direct the focus of attention inward, do not allow distraction to external objects, contribute to deep dive into practice and transition to a meditative state (dhyana).

The practice of asanas, subject to the above conditions, is effective way accumulation of energy in the body, which helps to strengthen physical health, expands the range of its perception and creates a solid foundation for a deeper study of the subsequent steps of Ashtanga Yoga: Pranayama, Pratyahara, Dharana and Dhyana.

This practice is designed for all people, regardless of their background, age or limitations.

Vinyasa

"Oh yogi! Don't do asana without vinyasa." Vamanarishi

Vinyasa (vi - to move, nyasa - to settle down) is a technique for performing asanas in Ashtanga yoga. This is the real art of connecting asanas in a sequence with the help of breath and movement. The complex of vinyasas and asanas thoroughly warms up the body, causing it to sweat intensely. The bandhas turn the descending energy of apana vayu up to the navel (samana vayu), where apana vayu merges with prana vayu and kindles the inner fire (agni). As a result of increased warming up and sweating, muscles, internal organs and the nervous system are cleared of toxins and blocks, which makes it possible to compensate for the initial lack of flexibility and to cope with the most difficult asanas in the future.

In other words, vinyasa is a powerful tool that removes the pollution of the body and mind. The need for additional cleansing procedures (kriya yoga) or fasting, if it arises, is only in case of illness.

By doing vinyasas, we purify the body, develop strength and flexibility, while the mind becomes clear, calm and concentrated.

According to tradition, the vinyasa method is learned by heart: the sequence and name of asanas, the number of vinyasas in each asana, the points of gaze fixation and breathing phases. This is the only way to develop motor skills in which you do not need to consciously control your actions and you can concentrate entirely on inner yoga.

Ujjayi, or breath with sound

Breathing depends on our life and health, as well as the ability to control the mind. Therefore, it is not surprising that breath control is one of the main components of the practice. The breath serves as a kind of conduit between the mind and the body: the mind regulates the breath, making it even and deep, and makes the body move at the same pace as the breath, and this in turn affects the mind and calms the mind.

The breath used in Ashtanga yoga is known as ujjayi, which means "victorious." It is characterized by a peculiar hissing sound that occurs in the larynx during inhalation and exhalation and resembles the surf or the sound of wind in the crown of a tree. The controlled contraction of the glottis allows you to set the duration and intensity of inhalations and exhalations that correspond to the asana and supply the body with the right amount of oxygen: the body is filled with fresh energy and heat is generated, sufficient for good perspiration. Pattabhi Jois preferred to call this breathing sound breathing, so as not to be confused with one of the types of pranayama, ujjayi pranayama: in asanas, breathing is calmer and fuller, and the flow of prana is freer.

Bandhas or energy locks

Bandhas affect energy currents subtle body- prana and vayu. Bandha (bandha), or lock, does not allow prana to dissipate and directs it to the nadis. The body is cleansed, filled with vitality and energy. In asanas, bandhas also serve as a fulcrum, which allows you to redistribute the weight, making some parts of the body light, others heavy. It helps to master asanas correctly. Working with bandhas strengthens the deep muscles, improves stability and flexibility. Performing the asana becomes easier. Bandhas protect the internal organs, as well as cleanse and normalize the work of the digestive organs.

In the practice of asanas, two bandhas are used: mula (root lock) and uddiyana (abdominal lock). The third bandha, jalandhara (throat lock), is used only in pranayama while holding the breath (kumbhaka). In some postures, the position of the chin towards the chest or jugular fossa resembles jalandhara bandha, but its technique is somewhat more complicated. These three castles closely interact and complement each other. When performing asanas, the mula bandha is pulled up to the navel, where it unites with the uddiyana bandha, which is pulled up to the spine and lifted. In pranayama, jalandhara bandha is connected to them.

It is important that bandhas are applied with different intensity in asanas and vinyasas. Carefully monitor the state of the bandhas: they are usually held with moderate force, but in some cases they need to be released slightly, in others they should be compressed as much as possible.

Drishti or fixation points

In Ashtanga yoga, it is customary, while holding the asana, to look at a certain point - drishti. Then attention is not scattered and you can fully concentrate on the asana and the teacher's instructions. The pranic energy emitted from the eyes activates the nadis and chakras located in the drishti region. Prana is not sprayed and fills the body. Drishti is also one of the means of adjusting the asana: by shifting our gaze, we correct the position of the head.

Method

The main aspects of the practice of Ashtanga Vinyasa Yoga, described by Guruji Shri K. Pattabhi Jois:

Vinyasa

Vinyasa is a way of synchronizing breath and movement. There is one breath cycle for each movement. For all asanas set a certain amount of vinyas.

The purpose of vinyasa is internal purification. Breathing and movements performed simultaneously with asanas make the blood become hot, or as Sri K. Pattabhi Jois says, "make the blood boil." Stagnant thick blood is dirty and causes various diseases in the body. The heat produced by yoga purifies the blood and makes it fluid so that it can circulate without difficulty. The combination of asanas with movement and breathing allows the blood to freely reach all joints, taking pain away from the body. In case of insufficient circulation, pain occurs. The heated blood also passes through all the internal organs, removing impurities and diseases that are excreted from the body through sweat during practice.

Sweat is an important product of vinyasa

Sweat is an important product of vinyasa because it is only through sweat that disease leaves the body and purification takes place. Performing vinyasa stimulates blood circulation and removes all toxins from the body along with sweat. If you follow the vinyasa method, then the body becomes healthy, strong and pure "like gold itself."

After cleansing the body, it becomes possible to purify the nervous system and then the sense organs. The first steps are quite difficult and require many years of practice. The sense organs are invariably directed outward, and the body is constantly under the control of laziness. However, with determination and diligent practice, they can be controlled. Vinyasa creates the basis for mind control to happen automatically.

Tristhana

Tristhana - three moments of attention: posture, way of breathing and direction of gaze. All three are very important in the practice of yoga and cover the three levels of purification: body, nervous system and mind. They are always interconnected with each other.

Asanas purify, strengthen and give flexibility to the body.

Breath These are Rechaka and Puraka (inhalation and exhalation). Inhalation and exhalation should be even and calm, the duration of the inhalation should be equal to the duration of the exhalation. Proper breathing helps to cleanse the nervous system.

Drishti- the place of concentration of the gaze during the performance of the asana. In yoga, nine drishtis are distinguished: tip of the nose, between the eyebrows, navel, thumb, palms, feet, up, right and left. Drishti purifies the mind and ensures the stability of its functioning.

To purify the body from the inside, two factors are necessary: ​​air and fire. In our body, the fire point is located 10 centimeters below the navel - here is our life force. Combustion requires air, hence the need for respiration.

Long, even breathing strengthens the inner fire, increases the heat in the body, which in turn heats the blood for physical purification, and also burns away impurities from the nervous system. When the inner fire is increased, then our health, all body functions and life expectancy also increase. Uneven inhalation and exhalation, or accelerated breathing, disturb the regularity of the heartbeat, knocking down the rhythms of the physical body and the autonomic nervous system.

bandhas

Important Ingredients respiratory method- mula and uddiyana bandhas. These are the anal sphincter and lower abdomen locks that seal the energy within, give lightness, strength and health to the body, and help create a strong inner fire. Without bandhas, breathing will not be correct and asanas will not be beneficial. When mula bandha is mastered to perfection, control of the mind occurs automatically.

six poisons

As stated in the Yoga Shastras, God dwells in our heart in the form of light, but this light is surrounded by six poisons: kama (desire), krodha (anger), moha (illusion), lobha (greed), matsarya (envy) and mada (laziness). ). With the regular practice of yoga, the heat produced by it will burn away these poisons and our inner light will shine.

Classes

Ashtanga yoga uses two traditional forms of training: ice class (from the English lead - lead, guide), in which the teacher sets a uniform pace of practice, naming the name of the asana in Sanskrit, counting the vinyasas aloud, and mysore-class, in which everyone sticks to their own pace and works out their part of the sequence under the supervision of a teacher.

Advantages of a Mysore class over group classes.

The Mysore class takes its name from the city of Mysore (Mysore in English), where the Ashtanga yoga school founded by Pattabhi Jois is located.

Only in the Mysore class can one truly learn the practice of ashatanga vinyasa yoga. All people are different. Everyone has their own rhythm, their own breathing and movement patterns. Therefore, everyone should practice at their own pace, without chasing the group and the teacher. Slowly, thoughtfully following the sequence, you will have the opportunity to observe your body, emotions, state of mind and breath, and find the strength and ability to overcome obstacles and awaken hidden potential. This is a real work on yourself, and not just copying other people's movements. This is the training of the will, through self-motivation to practice.

There may also be some health restrictions, so everyone should practice only those asanas that will not harm him, but, on the contrary, will change the body, gently preparing him to perform the following more complex asanas. It is the teacher's job to meet the students as they are now and to help them learn the practice in a way that suits them.

Why do we need ice classes (classes under the account)?

This format is designed to consolidate the success of personal practice in the Mysore class, and at the same time poses some challenge to the practitioner, because in this mode he is forced to carry out his practice in a rhythm "imposed" on him, without pauses and rest, which he can afford with independent practice. This is a group form of practice, when all those present are engaged together, performing one complex at the expense of the teacher.

Counting classes in a group provide an opportunity to acquire rhythm, learn the correct sequence, movements and counting of vinyasas, learn to control the mind, and then apply it in Mysore-style practice, which is independent, but always done under the guidance of a teacher. Both of these classes work together, hand in hand.

Ashtanga yoga asanas form a single sequence, divided into three series (the third, in turn, into four more) according to the nature of the impact of postures on the body.

The first (initial, or main) series is called yoga chikitsa or roga chikitsa (roga - malaise, illness; cikitsa - therapy). This includes asanas that help optimize the functioning of the body, get rid of existing diseases and prevent new ones. leaving excess weight, chronic pains disappear, blood circulation improves, internal organs are cleansed, the ability to concentrate and hold attention develops. A person becomes healthy, flexible, strong and balanced.

The second (intermediate) series - nadi-shodhana (nadi - energy channels in the body; sodhana - cleansing), is designed to purify the nadis, or nervous system.

The third (advanced) series was called sthira-bhaga (sthira - stable, unchanging; bhaga - part, place), which is translated as "achieving external and internal strength and harmony." To practice the Third Series requires great strength and flexibility, breath and bandha control, and mental stability. The body becomes unusually light and strong, the mind becomes stable and receptive.

Each series must be mastered systematically, step by step. You need to learn how to perform each movement and hold the asanas without experiencing discomfort and maintaining calm, even breathing. Only then can you move on. Otherwise, the unprepared body and mind will expend energy instead of accumulating. Yoga is useless if you skip complex elements, neglect the order of asanas and vinyasas, technique and breathing, and other elements. All this will negatively affect the muscles, nervous system and consciousness, and can greatly slow down the movement along the path.

How the series works

1. Any series begins with Surya Namaskara A and B. This is an ideal technique for warming up and awakening the body. Usually 5 first and 3-5 second ones are performed, depending on the climate and the condition of the body.
2. Standing asanas. This block is in all series. This is the foundation of everything that is done next, and in no case should it be neglected.
3. Sitting asanas. This part changes every episode.
4. The final part is inverted asanas (starting with Salamba Sarvangasana).

In each series, the asanas are arranged in such a way that the previous posture prepares the body for the next. Therefore, it is impossible to skip poses or replace one with another. If a person is not able to perform the full version of the asana, a preparatory or simplified one can be done.

In addition, as mentioned above, Ashtanga yoga series have a certain effect on the body and mind. However, it is only achieved if we keep the sequence intact without changing it at our whim.