Ashtanga yoga: powerful and dynamic

Ashtanga Yoga is a powerful and dynamic yoga style that contains a defined sequence of asanas (postures) and attaches particular importance to the connection of breathing and movement. This practice is often described as demanding because it requires both physical and mental discipline. “Ashtanga” means “eight members” on Sanskrit and refers to the eight members of yoga, as described in the Yoga Sutra by Patanjali. In this article you will learn what Ashtanga Yoga is, what advantages it offers and how you can best get into this challenging practice.

What is Ashtanga Yoga?

Ashtanga Yoga is a traditional yoga style developed by Sri K. Pattabhi Jois in the 20th century. It is based on a defined sequence of Asanas, which are divided into six series – from the basic series for beginners to advanced series. The consequences of the exercise are always the same, which enables practitioners to continuously measure their progress and to perfect the attitudes over time.

An essential part of Ashtanga Yoga is the so -called “vinyasa”, ie the synchronization of breath and movement. Each movement is connected to a certain breath, which makes practice dynamic and powerful. In addition, Ujjayi breathing (a special breathing technique), Bandhas (body locks) and drishti (viewing direction) are used to increase the concentration and to activate the internal energy.

The structure and techniques in Ashtanga Yoga

1. Series of Asanas: Ashtanga Yoga comprises six different series:
   • Primary Series (First series) – focuses on cleaning and strengthening the body.
   • Intermediate Series (Second series) – aims to clean the nervous system.
   • Advanced Series A, B, C and D – are very demanding and intended for experienced yogis who have a high physical and mental discipline.

   Each series builds on the previous one, and it is recommended to only go over to the next series when the current series is safely mastered.

2. Vinyasa (breathing movement): In Ashtanga yoga, every movement is connected to one breath, which creates a rhythmic and dynamic flow. This technology not only promotes physical fitness, but also the spiritual concentration.
3. Ujjayi breathing: The special breathing technique is used to generate heat in the body and to activate the inner energy. The breath is guided through the slightly narrowed throat, which creates a gentle, rushing tone and helps to calm the mind.
4. Bandhas (body locks): There are three main bandhas-Mula Bandha, Uddiyana Bandha and Jalandhara Bandha. These body locks help to steer the energy in the body and to stabilize the posture.
5. Drishti (direction of view): The direction of view is used in a targeted manner during the Asanas to increase the concentration and focus on the mind. There are nine different drieshtis that are used depending on Asana.

The advantages of Ashtanga Yoga

Ashtanga Yoga offers a variety of Health and spiritual advantages that are noticeable by regular practice. Are among the most important:

1. Improvement of physical fitness: Ashtanga Yoga is intensive full -body training that promotes strength, endurance and flexibility. Due to the demanding movement consequences, all muscle groups are activated and the body is strengthened.
2. Strengthening the cardiovascular system: Dynamic practice increases the heart rate and promotes blood circulation. This supports cardiovascular health and improves general physical fitness.
3. Promotion of internal discipline and self -control: Since Ashtanga yoga requires regular practice and a high degree of physical and mental discipline, it promotes the development of self -discipline and perseverance.
4. Stress reduction and intellectual clarity: The combination of physical movements, breathing techniques and Meditation helps to calm the mind and reduce stress. Practice can lead to deep mental clarity and inner balance.
5. Detoxification of the body: Through the intensive practice and the use of the Ujjayi breathing, heat generates that promotes sweating and supports the body in discharging toxins.
6. Increasing flexibility and mobility: Ashtanga Yoga contains many stretching exercises that increase the flexibility of the muscles and joints. Regular practice can help to solve tension and to improve mobility.

Who is Ashtanga Yoga suitable for?

Ashtanga Yoga is ideal for people who prefer a demanding and structured yoga practice. It is particularly suitable for those who want to develop a high degree of physical fitness and at the same time want to promote their mental strength.

Beginners should be aware that Ashtanga Yoga can be physically demanding. It is advisable to first practice the Primary Series and to get the requirements step by step. Ashtanga Yoga also offers continuous challenges for experienced yogis through the various series.

Tips for starting into Ashtanga Yoga

1. Visit an Ashtanga course: In order to learn the right technology and the correct sequence of the Asanas, it is advisable to take part in a course with an experienced teacher. This can respond individually to the needs and make helpful adjustments.
2. Practice regularly: Ashtanga yoga requires regular practice to fully exploit the advantages. It is often recommended to practice six days a week and take a day off.
3. Be patient: The progress in Ashtanga Yoga comes over time. It is important to be patient and listen to your own body to avoid injuries.
4. Use aids: If necessary, yoga blocks or straps can be used to better achieve certain attitudes. This is particularly helpful for beginners.
5. Keep the focus on breathing: Ujjayi breathing is the key to calm the mind and steer energy during practice. Make sure to consciously lead the breathing and synchronize with the movements.

Conclusion

Ashtanga Yoga is a demanding but worthwhile yoga style, the body and mind challenges in an intensive way. The structured sequence of Asanas, combined with breathing techniques and concentration, promotes physical fitness, mental clarity and inner discipline.

For those who are willing to devote themselves to regular and challenging practice, Ashtanga offers yoga the possibility of experiencing deep physical and mental changes. Regardless of whether you are an experienced yogi or a motivated beginner – Ashtanga Yoga helps you to reconcile body and mind and to promote your personal development.