How to Do Ashtanga Yoga

If you're interested in a vigorous aerobic workout along with challenging stretches and other poses, Ashtanga may be the right style of yoga for you. Ashtanga means "eight limbs" in Sanskrit. Like many other styles of yoga, Ashtanga is traditionally a comprehensive way of life, and the eight limbs it refers to include yoga poses, breathing exercises, ethical rules and more. However, like most other yoga classes, Ashtanga classes generally focus on physical poses and are open to people with a variety of spiritual beliefs. You will need to take a class (or at least get a book or video) to really learn to do Ashtanga yoga, but this tutorial should give you an idea of what is involved.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Yoga mat (optional)

1. Practice Ujjayi breathing. This means closing your throat slightly so that you hear a gentle sighing sound with each inhalation and exhalation. You should use this method of breathing during the entire Ashtanga yoga session, to help you relax, concentrate, and be aware of your breath.

2. Begin with sun salutations. Sun salutations are quick, flowing sequences of poses performed at the beginning of many types of yoga sessions to get warmed up. Ideally an Ashtanga yoga session should begin with about ten rounds of sun salutations, which are slightly different than those performed in different schools of yoga.

3. Move on to the main sequence of poses. When you begin Ashtanga yoga, you will always perform something called the primary series of poses, which is a specific list of poses to be performed in a specific order. As you progress, you can advance to the intermediate series of poses and beyond, but whenever you practice Ashtanga yoga you will use one of these sequences. They are specifically designed to provide a balanced physical and energetic workout. Besides learning these poses in classes or from books or videos, you can get a wall poster showing this sequence, which is convenient to use while practicing. During the main sequence, most poses are held for five breaths or more.

4. Practice vinyasa sequences between poses. Vinyasa sequences are relatively quick sequences of poses that flow easily from one to the next, like the sun salutation. While you are practicing your main Ashtanga series, consider inserting a short vinyasa sequence in between each sitting pose to keep your energy level high.

5. Finish with final relaxation. Lie flat on your back for several minutes at the end of your workout, breathing deeply, relaxing every part of your body in turn, and allowing your mind to become calm.

6. Be aware of drishtis and bandhas. Drishtis and bandhas are important aspects of Ashtanga yoga that you can begin to incorporate as you continue to practice. Drishtis are points in or near the body where you should focus your attention while you practice, and each pose is associated with a particular drishti. Bandhas are locks in the body created by engaging certain muscle groups and maintaining them while performing poses. If you want to study Ashtanga yoga seriously, you should make a point of learning about these concepts and incorporating them into your practice.

7. Practice every day if possible. While the main Ashtanga sequences can take quite a while to perform, there are adapted sequences available for people who are short on time. Most yoga practitioners agree that doing a little yoga frequently is better than doing a lot once in a while. If you take classes, try to practice at least a little on your own, too.

Tips & Warnings

• There are so many things to keep in mind while performing Ashtanga yoga that taking a class really helps, especially if you are new to practicing yoga.
• Ashtanga is a complex and challenging type of yoga. While it can be adapted for beginners, the classes are often quite fast-paced. If you are completely new to yoga you might consider trying a different style first, unless you are really looking for a vigorous workout.

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