Ashtanga Yoga Meaning: What is Ashtanga Yoga?

Ashtanga Yoga Meaning: What is Ashtanga Yoga?

In these uncertain times, where health risks are increasing, people often seek ways to adopt a healthier lifestyle. An effective way to achieve this goal is to incorporate yoga into their daily lives.

Although there are many types of yoga postures, Ashtanga Yoga is gaining popularity due to its health benefits. But what exactly is Ashtanga Yoga? In this blog, we will explore the steps, types, benefits, and more of Ashtanga Yoga in detail.

Meaning of Ashtanga Yoga: What is Ashtanga Yoga?

Ashtanga yoga is a classic style of yoga that incorporates spiritual philosophy, breathing exercises, and physical postures. "Anga" signifies limbs or organs, while "ashta" means eight in Sanskrit. Therefore, Ashtanga Yoga literally means "eight-limbed yoga."

It is considered quite challenging because it forces you to move your body in a flowing sequence in sync with your breath.

A unique aspect of Ashtanga Yoga is a specific sequence of asanas, divided into six series. Most people begin with the first series, called the Primary Series. As they improve, they can progress to more difficult series.

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Who is the Father of Ashtanga Yoga?

T. Krishnamacharya created Ashtanga Yoga in the early 20th century as a personal practice for his disciple, K. Pattabhi Jois. He developed this dynamic system of yoga, which combines breath and movement.

Jois later refined and popularized Ashtanga Yoga, making it widely known worldwide. Krishnamacharya is often considered the "Father of Modern Yoga" for his contributions to shaping contemporary yoga practices.

Types of Ashtanga Yoga

People may not know that there are different levels, or "series," of Ashtanga Yoga practice. Here are the main types of Ashtanga Yoga:

• Primary Series (Yoga Therapy)

This is where everyone begins Ashtanga Yoga. It focuses on purifying your body and bringing it into proper alignment. The Primary Series includes many forward bends and twists.

• Intermediate Series (Nadi Shodhan)

After mastering the Primary Series, you can move on to the Intermediate Series. This series introduces more challenging postures, including many backbends. It is designed to purify your nervous system.

• Advanced Series A, B, C, and D (Stationary Part)

These four series are for highly advanced practitioners. They include extremely challenging postures that require strength, flexibility, and concentration.

Most people practice the Primary Series for a long time before moving on to the Intermediate Series. Many Ashtanga Yoga practitioners don't progress beyond the Primary Series, and that's perfectly fine! Each series has its own benefits and challenges.

Key Principles or Elements of Ashtanga Yoga

Ashtanga Yoga has several key principles and elements. This yoga practice promotes physical and mental health. Below are the essential principles of Ashtanga Yoga.

Ujjayi Pranayama

One of the key elements of Ashtanga Yoga is Ujjayi Pranayama, a breathing technique used to enhance concentration and focus. This breathing technique is used in all of the asanas of Ashtanga Yoga.

Drishti

Another key element of Ashtanga Yoga is Drishti, which is a specific focal point in each asana. This helps create a more meditative and focused practice.

Vinyasa

This is another important element in the steps of Ashtanga Yoga. It essentially involves coordinating breathing with the sequence of postures in practice.

Bandhas

Another key element of Ashtanga Yoga is Bandhas, which are essentially body locks. These are encouraged to build core stability throughout the session.

Daily Practice

Finally, one of the essential practices of Ashtanga Yoga is a regular six-day practice followed by a day of rest. Furthermore, women should avoid performing yoga postures during their menstrual cycle.

The 8 Limbs of Ashtanga Yoga

Ashtanga Yoga has 8 limbs, which we will discuss below:

Yama (Moral Principles)

These are Ashtanga Yoga's moral or ethical precepts. These principles teach how to live in this world. They include non-violence, truth, self-restraint, non-stealing, and non-possession.

Niyama (Personal Discipline)

Another important aspect of Ashtanga Yoga is Niyama, which is essentially a personal discipline. It helps achieve inner growth by focusing on contentment, cleanliness, self-study, self-discipline, and devotion to a higher power.

Asanas (Physical Postures)

Asanga Yoga asanas are physical postures designed to promote internal stability, flexibility, and strength. These steps, or postures, help prepare the body for intense practice.

Pranayama (Breathing Exercises)

Pranayama, also known as breathing exercises, is essentially controlled breathing to balance the mind and body.

Pratyahara (Sensory Withdrawal)

Pratyahara is the process of disconnecting the senses from external stimuli and becoming introverted. It helps practitioners control their perceptions and emotions, providing a strong foundation for concentration and meditation.

Dharana (Concentration)

Another important part of Ashtanga Yoga is the process of concentration. This practice helps focus the mind on a single point or object. It improves mental concentration and clarity, and prepares the practitioner for meditation by developing the ability to sustain attention.

Meditation

Meditation is a meditative process in which the mind is focused on connecting with one's inner self. In this, the mind enters a state of continuous, uninterrupted awareness.

Samadhi (Moksha)

This is the ultimate goal of Ashtanga Yoga practice, where union with divine power and energy is achieved. In this state, practitioners merge with universal consciousness, achieving ultimate liberation and enlightenment.

Common Ashtanga Yoga Asanas

Ashtanga Yoga includes various asanas. These asanas help relax the body and mind. Some of the key Ashtanga Yoga asanas are:

Mountain Pose

• Stand upright with your feet together, arms at your sides, and your weight evenly distributed.
• Tuck your thighs in, lift your chest, and extend your hands overhead with your palms facing each other.
• Keep your body straight, your chin slightly tucked in, and gaze forward. Hold this position for several breaths.

Hands-Up Pose

• Start with Mountain Pose.
• Inhale and raise your arms overhead with your palms touching or facing each other.
• Keeping your shoulders relaxed and your body straight, reach with your fingertips. Hold and inhale.

Forward Fold

• Breathe out and move your chest closer to your thighs by bending forward at the hips.
• Let your hands touch the ground and your feet, or grasp opposite elbows. Keep your knees slightly bent if needed.
• Relax your neck and head and breathe deeply, letting tension melt away.

Low Push-Up

• From the plank position, keep your body in a straight line and lower your body toward the floor.
• Keep your elbows close to your body and stop when your upper arms are parallel to the floor.
• Maintain strong core engagement to protect your lower back, then either push up or move to the next pose.

Upward-Facing Dog

• Place your palms flat on the floor just outside your ribs, with your elbows bent and close to your body.
• Pushing with your palms and the tops of your feet, lift your chest off the floor. Then, straighten your arms and open your chest.
• Keeping your legs straight, press the tops of your feet into the mat and open your chest toward the ceiling.
• Look slightly upward and hold this pose while breathing deeply.

Downward-Facing Dog (Upward-Facing Dog)

• Begin on your hands and knees, placing your knees just beneath your hips and your wrists beneath your shoulders.
• To create an inverted V with your body, raise and lower your hips.
• Press your hands firmly into the ground, straighten your legs, and try to bring your heels toward the ground.
• Keep your head between your arms, align your ears with your upper arms, and hold this pose while breathing deeply.

Hands-Up Pose

• Inhale and raise your arms overhead, keeping them parallel or with your palms facing each other.
• Activate your core and lengthen your spine by reaching up with your fingertips.
• Keep your shoulders away from your ears, ensuring your arms are straight and your body is long.
• Look forward or slightly upward, as you feel comfortable.
• Maintaining your balance and focus, hold this pose for several breaths.

Warrior

• Start by standing and stepping one leg back, bending your front knee to 90 degrees.
• Keep your back leg straight and your feet firmly planted on the floor. Raise your arms up, keeping them shoulder-width apart.
• Activate your core and open your hips slightly, ensuring they face forward. Pause and take a deep breath.

Triangle Pose

• Stand with your feet wide apart and your arms extended parallel to the floor.
• Move your hips back, and as you reach your front hand forward, lean your torso toward your front leg.
• Lower your front hand to your shin, ankle, or the floor and extend your other hand upward, keeping both hands aligned. Look at your top hand.

Seated Forward Bend

• With your legs extended in front of you, take a seat on the floor.
• Inhale, lengthen your spine, and exhale, bend forward from your hips, reaching for your feet or shins.
• Keep your back straight, avoiding rounding your spine. Pause and take a deep breath.

Bridge Pose

• Lie on your back. Then, slowly bend your knees, keeping your feet flat on the floor, hip-width apart.
• As you lift your hips, press your feet into the floor, engaging your glutes and core.
• Keep your arms at your sides or clasp your hands under your back for additional support. Pause and take a deep breath.

General Benefits of Ashtanga Yoga

Ashtanga Yoga can help you in many ways. Regularly practicing Ashtanga Yoga can bring you many benefits:

• Strong and Flexible Body

Ashtanga Yoga strengthens your entire body and helps you become more flexible. This can make everyday activities easier and help prevent injuries.

• Healthy Heart

The constant movement in Ashtanga Yoga is like a cardiovascular workout. It can keep your heart healthy and make it easier to perform other physical activities.

• Weight Control

Ashtanga Yoga can help you control your weight. It burns calories and increases your metabolism, helping you achieve or maintain your ideal weight.

• Reduced Stress

Like other yoga poses, Ashtanga can help reduce stress and anxiety. It teaches you to relax and be more mindful.

• Improved Meditation

Ashtanga Yoga can help improve your concentration. You learn to focus on your breath and movement, which can help you focus better in other areas of your life as well.

• Clean Body

The physical practice of Ashtanga Yoga, especially the Primary Series, is designed to help cleanse your body. This makes you sweat profusely, which helps flush out toxins.

• Spiritual Development

If you are interested in spiritual topics, Ashtanga Yoga can help you learn more about yourself and feel more connected to the world around you.

• Better Sleep

Many people have found that practicing Ashtanga Yoga regularly helps them sleep better.

• Body Awareness

Ashtanga Yoga makes you more aware of your body. You learn how different parts of your body feel and move.

• Community

Many people make friends in Ashtanga Yoga classes. This can provide support and motivation to continue your practice.

Difference between Hatha and Ashtanga Yoga?

Parameters	Ashtanga Yoga	Hatha Yoga
Meaning	A dynamic and structured yoga practice involving physical postures, breath and concentration based on the 8 limbs of yoga	A traditional yoga practice focusing on physical postures, breathing and relaxation to balance body and mind.
Focus	It focuses on strength, flexibility, stamina and discipline, with an emphasis on breath and concentration.	It focuses on flexibility, relaxation and alignment, often with a focus on mindfulness and relaxation.
Structure	Fixed sequence of poses with specific transitions and breath synchronisation.	No fixed sequence; the practice may vary between classes, focusing on different poses or techniques.
Physical intensity	High intensity with continuous movement, building strength and flexibility.	Moderate intensity with slower movements and longer-held poses.
Suitable For	Practitioners looking for a physically challenging, disciplined and structured practice.	This is for beginners or those seeking a gentler, more relaxed practice focusing on flexibility and alignment.

People often get confused between Hatha and Ashtanga yoga. Although both are yoga practices, there are differences in their postures and approaches. The general differences between Hatha and Ashtanga yoga are as follows.

Challenges Associated with Ashtanga Yoga Asanas

Although Ashtanga Yoga has many benefits, it's important to be aware of some challenges and common misconceptions:

• Physical Intensity

Ashtanga Yoga can be quite physically demanding. It may be challenging for beginners or those with certain health conditions. It's crucial to begin cautiously and pay attention to your body.

• Time Commitment

A full Ashtanga practice can take up to two hours. This may be difficult for those with busy schedules.

• Repetitive Nature

In Ashtanga Yoga, you perform the same sequence of asanas each time. Some people may find this boring.

• Risk of Injury

Like any physical activity, if you don't perform the asanas correctly or overexert yourself, you can get injured.

Conclusion

Complete information about Ashtanga Yoga is essential for mental and physical health. Ashtanga yoga offers numerous health benefits, such as improved flexibility, body alignment, concentration, and more. Daily practice of Ashtanga yoga postures can relax your body and mind.

However, even if you follow a healthy lifestyle like yoga or a healthy diet, medical emergencies can occur. Unexpected medical crises can lead to additional financial burdens. Therefore, it's important to invest in a health insurance plan to protect yourself.