Yoga is practiced all over the world today. There are several asanas, poses and types of yoga that people practice. Among many forms of yoga, Ashtanga Vinyasa Yoga and Vinyasa Yoga are practiced vividly.
Are we not confusing Ashtanga Vinyasa Yoga and Vinyasa Yoga?
Ultimately, we all want to cleanse ourselves of our mind, body, and soul. Acquiring true self-knowledge and taking care of our health are crucial. Ashtanga Vinyasa Yoga is a practice to achieve these goals.
What is Ashtanga Vinyasa Yoga?
Ashtanga Vinyasa Yoga is part of the asana section. This is part of Hatha Yoga. Ashtanga Vinyasa Yoga requires more energy, focus and concentration. People who perform this asana realize the type of internal heat it generates in the body. This is eight-limbed yoga. It is said to remove all negativity and purify the mind and soul. This form of yoga follows a six-part series of asanas. However, one has to be careful in practice as one has to follow the sequence, like Yoga Chikitsa, Nadi Shodhana, followed by Sthira Bhaga. It is best to do this with your yoga guru to do the asanas well.
History and origin of Ashtanga Vinyasa Yoga
Ashtanga Vinyasa Yoga has its traditional roots in the ancient text written by Vamana Rishi. The text is known as Yoga Korunta. Over time, Ashtanga Vinyasa Yoga, a form of yoga, was widely spread by Sri. K. Pattabhi Jois. Sri. K. Pattabhi Jois received his knowledge from Sri T. Krishnamacharya in the latter years of the 1920s. Ashtanga Vinyasa Yoga is considered the origin of most vinyasa practices. It is widely practiced in Western countries. Ashtanga Vinyasa Yoga takes its name from Patanjali’s Yoga Sutras, which constitute the fundamental principles of yoga.
Difference between Ashtanga and Vinyasa
People should be confused when it comes to Ashtanga and Vinyasa forms of yoga. In Ashtanga Yoga, you perform the same sequence of postures each time. Vinyasa is more liberal and allows you the freedom to pose in a free style.
Ashtanga poses include primary series like forward bends. This is followed by a secondary series of backbends. The Advances series focuses on arm support and arm balancing. The complexity of the poses increases as one becomes more proactive in the preceding sequence. With Vinyasa, it is a pose directed by the teacher. It offers a stimulating peak pose.
5 Ashtanga Vinyasa Yoga Poses to Get Started
1. Chaturangad and Asana (Four-Limbed Stick Pose)
- Start in plank position.
- Hands under the shoulders.
- Legs straight higher than the ground with toes turned inward.
- Bend the elbows as you exhale until the shoulders are in a straight line with those of the elbows.
- Inhale/exhale to stay balanced and repeat.
2. Urdha Mukhasvanasana (Upward Dog Pose)
- Lie on your stomach, keeping your feet hip-width apart.
- Hands near lower ribs.
- Keep your legs straight down, pressing down on the toenails to engage Mula Bandha.
- Rotate inner thighs toward the ceiling but outer ankles toward the midline
- Hold five breaths, release and repeat.
3. Adho Mukhasvanasana (Downward Dog Pose)
- Keep your hips above your knees and your shoulders above your wrists.
- Place your hands on your shoulders and spread your fingers apart.
- Roll the upper arms and the forearms rotate inward.
- Press your hands down and lift your hips.
- You can bend your knees.
- Release the pose after five breaths.
4. Suptakurmasana (sleeping turtle pose)
- Sit with your hands behind you.
- Cross your ankles.
- Hold your head on the floor with your heels.
- As you exhale, try to reach your arms behind you.
- Wrap it around your legs and keep your hands together.
- Pull firmly on the feet, hold your breath for five seconds and release.
5. Urdhvadhanurasana (upward arch)
- Lie down on the floor.
- Bend your knees with your feet hip-width apart.
- Keep your hands toward your head, fingers pointed toward your shoulders, and elbows pointed up.
- Press your feet on the floor as you inhale and lift your hips toward the ceiling.
- Hold for five breaths and release.
What are the six series of Ashtanga yoga?
There are poses of Ashtanga Vinyasa Yoga in 6 series which are-
- The main series of Ashtanga Vinayasa includes Yoga Chikitsa. This is Yoga for health.
- The middle series includes Nadishodhana. It is also called the nervous purifier.
- The advanced series has Sthira Bhaga. It is then divided into Advanced A, B, C and D. It is used for force centering.
Benefits of Ashtanga Yoga
There are so many benefits to practicing Ashtanga Vinyasa yoga. Below are some of the main benefits of practicing Ashtanga yoga in daily life.
1. Improves flexibility
Like any other yoga asana, Ashtanga yoga gradually develops flexibility in your muscles. However, because this is a physically demanding yoga program, you put your body into intense poses and push it to stretch. As a result, your flexibility improves effectively and quickly.
2. Increases strength
Considered one of the most difficult forms of yoga, when you practice Ashtanga yoga, you hold the weight of your body on your legs or hands. As a result, it builds endurance and strengthens your body. Additionally, increased strength and flexibility makes you less vulnerable to injury.
3. Reduces Body Fat
The energetic Asthanga Yoga practice session usually lasts around 90 minutes, during which you will sweat a lot. Daily practice helps burn fat and become slimmer. Increasing physical strength while practicing Ashtanga Yoga builds muscles and tones your body.
4. Relieves stress and anxiety
Once you have memorized the sequence of the main series, you don’t have to concentrate on holding the pose because it comes naturally. As a result, you can relax and achieve a meditative state that relieves you of stress and anxiety.
5. Lowers Blood Pressure
By controlling your breathing and developing a breathing technique, you train your heart to pump blood efficiently to all extremities. Prolonging your exhales and inhales strengthens blood vessels, improves heart function and reduces blood pressure.
6. Increases mental focus
When you reach a meditative state, you stop living in the past and start living and enjoying the present. By taking time off from the stress of your mundane life and overthinking, you become more focused and creative. By instilling a better sense of rhythm, Ashtanga Yoga improves balance, coordination and concentration.
7. Improves Cardiovascular Fitness
Since breath control is the centerpiece of Ashtanga Yoga, it is a great cardio workout. When you practice and change postures quickly and continuously, it increases your heart rate and helps you stay fit and get in shape.
8. Accentuates mental healing
Ashtanga Yoga makes you aware of your breathing as you move your body and coordinate it with your breathing. During this course, by isolating your mind from external factors, you remove any negative influence. By achieving inner union and self-realization, you feel calm, liberated and stable.
Tips for Beginners
Being physically demanding, Ashtanga Yoga can be intimidating at first. It’s natural for beginners to get discouraged or unmotivated and even give up halfway. Here are some tips for budding yoga practitioners:
- Start small and build up gradually.
- It’s okay to fail at first.
- Surrender to the process.
- Watch tutorials.
- Focus on controlling your breathing.
- Don’t compare with others.
Conclusion
Ashtanga Vinyasa Yoga offers many benefits. People practice this eight-limbed path of yoga to end personal pain, liberate themselves, and know themselves. It calms you down and you have full control over your body movements. It improves the level of concentration. This form of Yoga helps strengthen the muscles.
This yoga significantly improves heart health and helps you stay fit.
Practicing leads to a positive mindset and a stress-free life. A qualified Ashtanga Vinyasa Yoga instructor will guide your poses with precision. Make it part of your routine and you will achieve your goals.