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Never doubt that a small group of committed people can change the world. Indeed, it's the only thing that ever has. - Margaret Mead
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ASHTANGA, RAIN OR SHINE! Ashtanga yoga in the tradition of Sri K. Pattabhi Jois from India combines a precise, flowing sequence of postures linked with mindful breathing. There are six progressively difficult series. The Primary Series is a sequence of increasingly more challenging postures designed to detoxify and align the body, and is a lifetime practice in itself. It consists of standing postures (strengthening and balancing), sitting postures (many forward folds), inversions and a systematic finishing sequence followed by a deep relaxation.
What differentiates Ashtanga yoga from some others is the precise sequencing, the linking of the "ujjayi" breath with movement, and the focus techniques (gaze and bandhas). Applying these techniques together, immense heat is produced creating a sweaty, purifying practice for body and deeper awareness for steadiness of mind.
This is a dynamic, powerful, physical and mental discipline. It will increase one's strength, flexibility, endurance, and clarity of thought. Highly therapeutic, one will find increased energy, vitality and sense of well-being.
Ashtanga means "Eight-limbs" in Sanskrit. Yoga "Asana", the practice of physical postures, is one limb, 1/8 of the classical Ashtanga yoga system. Ashtanga yoga is very ancient, and has been described in the Yoga Sutras of Pantanjali from approximately 2500 years ago. Pantanjali, an ancient Indian sage,described the eight limbs as follows (Sanskrit and English equivalent):
1. Yamas; Behavior restraints
2. Niyamas; Spiritual observances
3. Asana; Seat, posture
4. Pranayama; Prana/breath control
5. Pratyahara; Sense withdrawal
6. Dharana; Concentration
7. Dhyana; Meditation
8. Samadhi; Complete absorption
Pattabhi Jois named his physical system of yoga after the "eight limbs" classical Ashtanga yoga revealed by Pantanjali. The eight limbs support each other. The Asana practice is important for the development of all the limbs. Confused? In my humble understanding, in a nutshell, an ancient yogi, Pantanjali, had some great wisdom and yogic revelations about life. He shared them with the world and they are referred to as the Yoga Sutras of Pantanjali. Over two thousand years later, another great yogi Pattabhi Jois studied yoga under the guidance of his guru, Krishnamacharya. From their studies together, Pattabhi Jois learned specific yoga postures (asanas) designed to be practiced sequentially in a specific way. He named this system Ashtanga Yoga after the ancient philosophy. This physical system of yoga taps into the eight limbs of yoga when practiced regularly with devotion over a long period of time.
For more information about the eight limbs of yoga as described by Pantanjali, there are many great translations of these Yoga Sutras. "Light on the Yoga Sutras of Pantanjali" by BKS Iyengar is a good one, as are the other translations as well.
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COMMON QUESTIONS/CONCERNS: Q: Do I have to be already flexible and strong before attempting Ashtanga yoga? A: NO! That's what practicing Ashtanga yoga will do for you, dramatically increase your strength, flexibility, balance and more. Your strength and flexibility will ALWAYS be challenged in this system, but we simply do what we can today....for the rest of our lives. It is best to approach this system accepting where you are at this moment, this day (as our bodies are different each time we practice!) rather than trying to "achieve" the perfect pretzel posture, or perfect balance. There will ALWAYS be more to attempt and it will be a never ending cycle..... I love how David Williams, who has been practicing over 30 years, says "Stop trying to do yoga like the person next to you, and start doing yoga like yourself." And also "The important stuff in invisible. The stuff you can't see." It's not about whether you can place your foot behind your head, it's all about working with body and mind toward an inner stillness. It is a very personal journey. From the outside, this system of yoga may look like Gymnastics, but it goes much deeper. Q: I'm not interested in the spiritual aspects so much. I just want a great work out. A: That's fine. Ashtanga yoga is an excellent physical fitness system. You just get the incredible bonus of feeling better about everything, beyond the runner's high kind of feel..... Usually those that develop a regular yoga practice find that their awareness on the mat begins to permeate off the mat as well, and deeper aspects of the practice unravel. Q: WHAT IS "VINYASA"?
A: "Vinyasa" means synchronizing each breath with movement. Sometimes on class descriptions you will see the word "Flow" in place of "Vinyasa". When you attend a Vinyasa yoga class, you will be paying atttention to the coordination of movement and breath. The linking of each posture is just as important as the posture itself. You may hold postures for a short period of time while transitioning between postures with dynamic, focused movement. Or you may go through a Vinyasa series, moving continually through different postures while linking and paying attention to the breath during each and every movement. The body will generate quite a bit of heat during a Vinyasa Flow class. It takes a bit of practice and coordination to move dynamically through each pose. You may find that just as you finally get settled into a pose, it's time to move on to another...... so if you like to keep moving, the Vinyasa style class may be appropriate for you.
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MORE COMMON QUESTIONS: Q: WHAT IS THE "UJJAYI" BREATH?
A: The ujjayi breath is a breathing technique that creates a soft ocean type sound in the back of the throat. You slightly constrict a muscle, the glottis, in the back of the throat while breathing through the nose. A good practice technique is to imagine that you are fogging up a mirror, or sighing. Now try repeating this while keeping the mouth closed. The mouth remains closed the entire time and you keep this subtle constriction in the throat for both inhalations and exhalations. This should be SUBTLE, enough to create a soft sound, but not too much to restrict the breath and cause tension.
Q: WHY DO WE USE THE "UJJAYI" BREATH DURING YOGA PRACTICE?
A: The sound from the ujjayi breath serves as one of the main focal points during your yoga practice. Listening to the sound of your breath helps to draw your focus inward. Also, the ujjayi breath helps to heat the body and control your breathing. The breath is your practice's monitor; letting you know if you are A) Under-doing it...daydream central, am I breathing? Oh, yah, I guess I am...Ujjayi? What's that again?....... B) over-doing it, huff-puff and I'll blooowww your house down or C) just right, this breath is juuust right! Okay, you got the point, hopefully.
The ujjayi breath is a nice, simple tool to apply to help focus and calm the mind off the mat as well.
Q: What are the BANDHAS AND LOCKS?
A: I recommend "Google" searches for this subject or a book titled "Moola Bandha" for the really curious.
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