Ashtanga Yoga: Definition, History, & Benefits

Ashtanga yoga is a popular style of yoga that has gained a lot of attention in recent years.

The word “Ashtanga” is derived from two Sanskrit words, “ashta” meaning eight and “anga” meaning limbs. Therefore, Ashtanga yoga is the practice of the eight limbs of yoga, which are outlined in Patanjali’s Yoga Sutras.

The eight limbs of yoga include:

1. yama (ethical standards)
2. niyama (self-discipline)
3. asana (postures)
4. pranayama (breath control)
5. pratyahara (sense withdrawal)
6. dharana (concentration)
7. dhyana (meditation)
8. samadhi (state of pure consciousness)

Ashtanga yoga is a dynamic and vigorous style of yoga that synchronizes breath and movement to create heat and purify the body. It follows a set sequence of postures, which are linked together with vinyasas, or flowing movements.

Ashtanga yoga was popularized by Sri K. Pattabhi Jois, who developed the practice in Mysuru, India. Jois believed that the practice of Ashtanga yoga was a path to spiritual enlightenment and emphasized the importance of a daily practice. Ashtanga yoga has become a popular style of yoga around the world, attracting practitioners of all levels, from beginners to advanced yogis.

Origins of Ashtanga Yoga

Ashtanga Yoga is a dynamic and physically demanding style of yoga that connects each movement of the body with the breath.

The origins of Ashtanga Yoga can be traced back to T. Krishnamacharya, who created the practice specifically for Sri K. Pattabhi Jois, his student in the early 20th century. Pattabhi Jois later developed and refined the practice in Mysore, India, where he established the Ashtanga Yoga Research Institute [1].

Ashtanga Yoga finds its roots in an ancient book known as the “Yoga Korunta,” written by a man named Vamana Rishi. The “Yoga Korunta” was compiled by Patanjali (who also compiled The Yoga Sutras) sometime between 200 B.C.E. and 250 C.E [2].

The fast-paced sun salutation movements that are a hallmark of Ashtanga Yoga. Today, Ashtanga Yoga is popular around the world and is known for its rigorous physical practice and emphasis on meditation and spiritual growth.

The Philosophy Behind Ashtanga Yoga

The practice of Ashtanga yoga begins with yama and niyama, which are the ethical principles and self-discipline that form the foundation of the practice. These principles guide the practitioner to live a life of integrity, purity, and self-control.

Asana, or postures, are the physical practice of yoga that is most commonly associated with yoga in the West. In Ashtanga yoga, the asanas are practiced in a specific sequence, known as the Primary Series, which is designed to purify the body and prepare the mind for meditation.

Pranayama, or breath control, is the practice of regulating the breath to calm the mind and energize the body. In Ashtanga yoga, pranayama is practiced after the asanas to deepen the benefits of the physical practice and prepare the mind for meditation.

Pratyahara, or sense withdrawal, is the practice of turning the senses inward to focus the mind.

Dharana, or concentration, is the practice of focusing the mind on a single point of concentration.

Dhyana, or meditation, is the practice of stilling the mind to achieve a state of inner peace and clarity.

Samadhi, or enlightenment, is the ultimate goal of yoga and is achieved when the practitioner experiences a state of oneness with the universe.

Ashtanga yoga is a comprehensive system that unites the eight limbs of yoga to promote physical, mental, and spiritual well-being. The practice of Ashtanga yoga begins with the ethical principles and self-discipline, followed by the physical practice of asanas, breath control, sense withdrawal, concentration, meditation, and ultimately, enlightenment.

Ashtanga Yoga Practice

The primary series of Ashtanga yoga consists of about 75 poses and takes about 90 minutes to complete. The sequence begins with a series of sun salutations, which warm up the body and prepare it for the more challenging poses to come. The standing poses that follow are designed to build strength and stability in the legs and core.

The seated poses that come next focus on flexibility and range of motion in the hips, spine, and shoulders. Throughout the practice, students are encouraged to focus on their breath, using ujjayi pranayama, or “victorious breath,” to help control the flow of energy in the body.

In addition to breath control, Ashtanga yoga also incorporates drishti, or gaze, and bandhas, or energy locks, to help focus the mind and cultivate a deeper awareness of the body. The practice ends with a finishing sequence of poses, followed by savasana, or final relaxation.

Benefits of Ashtanga Yoga

Ashtanga yoga is known for its numerous benefits that can help improve both physical and mental health. Here are some of the benefits of practicing Ashtanga yoga:

Improves Flexibility and Focus

Ashtanga yoga is a vigorous form of yoga that involves a series of postures that are linked together with breath to form a continuous sequence. This practice can help improve flexibility, balance, and concentration. The focus required to move through the series of postures can also help quiet the mind and improve mental clarity.

Boosts Physical Strength and Endurance

Ashtanga yoga is a physically demanding practice that can help build strength and endurance. The practice involves holding challenging postures for an extended period of time, which can help build core strength and improve bone density. Ashtanga yoga can also help lower blood pressure and improve cardiovascular health.

Reduces Stress and Anxiety

Ashtanga yoga can be an effective way to reduce stress and anxiety. The practice involves deep breathing and meditation, which can help calm the nervous system and reduce feelings of stress and anxiety. Ashtanga yoga can also help improve overall mental health, including reducing symptoms of depression.

Develops Self-Discipline and Inner Peace

Ashtanga yoga is a practice that requires discipline and dedication. Practicing regularly can help develop self-discipline and inner peace. The practice can also help cultivate a greater sense of self-awareness and mindfulness.

Ashtanga Yoga in the United States

Ashtanga Yoga has become increasingly popular in the Western world, with many yoga studios offering Ashtanga classes. The practice has evolved to include variations such as hot yoga and power yoga, which are often inspired by Ashtanga.

Ashtanga Yoga is known for its physically demanding practice, with a focus on muscle strength and flexibility. Many athletes have incorporated Ashtanga into their daily workout routines to improve their physical performance.

The traditional method of Ashtanga Yoga involves a daily practice, with students practicing a set sequence of postures (known as the Primary Series) at their own pace. This method is known as Mysore-style, where students practice independently while the teacher provides guidance and adjustments.

Ashtanga led classes are also common in yoga studios, where the teacher leads the class through the sequence of postures. However, the pace of the class is often faster than in a Mysore-style class.