Commonly known as the ‘eight limbs of yoga,’ ashtanga yoga presents a holistic and all-encompassing method for achieving both spiritual and physical wellness. With its origins deeply intertwined with ancient Indian philosophy, this practice focuses on the connection between mind and body. It provides practitioners with a clear path toward self-discovery and balance. This traditional practice, popularised by K. Pattabhi Jois, has gained global recognition for its structured yet flexible approach to achieving balance, discipline, and inner peace. An energetic and dynamic form of yoga, it is a combination of breathing techniques and movement. In this article, we will understand what ashtanga yoga is in detail.
What is ashtanga yoga?
The term ‘ashtanga’ translates to ‘eight limbs’ in Sanskrit, reflecting the eightfold path that forms the foundation of this practice. The eight limbs are as follows:
- Yamas: The first one is Yamas (i.e., ethical principles). These moral and ethical guidelines guide practitioners in their relationships with others and the world. They include principles such as non-violence (ahimsa), truthfulness (satya), and non-attachment (aparigraha).
- Niyamas: The second one is Niyamas (i.e., personal observances). Niyamas are self-disciplinary practices that cultivate inner growth and self-awareness. They encompass concepts like purity (saucha), contentment (santosha), and self-study (svadhyaya).
- Asana: Next comes Asana (i.e., physical postures). Asanas are the physical or body postures in yoga. While often associated with the physical aspect of yoga, they serve as a means to prepare the body and mind for meditation and higher states of consciousness.
- Pranayama: Pranayama (i.e., breath control) involves regulation. It is a crucial component of ashtanga yoga, as it helps harness and direct the life force (prana) within the body, promoting vitality and mental clarity.
- Pratyahara: Pratyahara (i.e., sense withdrawal) is the abandonment of the senses from external stimuli, allowing practitioners to turn their attention inward and detach from sensory distractions.
- Dharana: Dharana (i.e., concentration) is the practice of focused concentration, training the mind to single-pointedness. This prepares the practitioner for deeper states of meditation.
- Dhyana: Next comes Dhyana (i.e., meditation). It is the sustained state of meditation where the mind is fully absorbed in the object of focus, leading to profound insights and inner stillness.
- Samadhi: Lastly comes Samadhi (i.e., self-realisation). In ashtanga yoga, the ultimate aim is samadhi, a state marked by profound self-realisation and a sense of unity with the universe. It represents a transcendental experience where the practitioner discovers their authentic self and attains liberation, known as moksha.
Ashtanga yoga's origin and history
Ashtanga yoga finds its roots in ancient Indian philosophy and spirituality. The principles of ashtanga yoga were mentioned in the Yoga Sutras by the sage Patanjali, probably somewhere around 400 CE. In any case, the contemporary form of ashtanga yoga practised today can be directly connected to the teachings of T. Krishnamacharya and his student, K. Pattabhi Jois. Krishnamacharya, a prominent figure known as the ‘father of modern yoga,’ skillfully amalgamated age-old teachings and sacred texts to establish a yoga system adaptable to diverse individual capacities.
Ashtanga yoga poses
Ashtanga yoga can be divided into six categories-
- Primary series (Yoga chikitsa): Focuses on detoxifying and aligning the body.
- Intermediate series (Nadi shodhana): This aims to purify the nervous system by opening and clearing energy channels.
- Advanced series A, B, C, and D (Sthira shaga): Integrates strength and grace of movement.
Each series begins with sun salutations (Surya Namaskara) to warm up the body, followed by standing postures, seated postures, and finishing sequences. The practice emphasises the synchronisation of breath and movement (vinyasa), specific gazing points (drishti), and internal energy locks (bandhas) to cultivate a moving meditation.
In modern practice, ashtanga yoga is based on two types of surya namaskara: sun salutation A and B.
Sun salutation A includes-
- Pranamasana
- Hasta Uttanasana
- Padahastasana
- Ashwa Sanchalana
- Parvatasana
- Dandasana
- Ashtanga Namaskara
- Bhujangasana
- Parvatasana
- Ashwa Sanchalana
- Padahastasana
- Hasta Uttanasana
- Pranamasana
Sun salutation B includes-
- Utkatasana
- Uttanasana
- Ardha Uttanasana
- Chaturanga Dandasana
- Urdhva Mukha Svanasana
- Adho Mukha Svanasana
- Virbhadrasana 1
- Chaturanga Dandasana
- Urdhva Mukha Svanasana
- Adho Mukha Svanasana
- Virbhadrasana 1 (in opposite direction)
- Chaturangasana
- Urdhva Mukha Svanasana
- Adho Mukh Svansasan
- Ardha Uttanasana
- Uttanasana
- Utkatasana
Benefits of ashtanga yoga
Regular practice of ashtanga yoga offers numerous benefits:
- Physical strength and flexibility: The dynamic movements enhance muscle strength and increase flexibility.
- Detoxification: The combination of breath control and movement generates internal heat, promoting detoxification through sweat.
- Mental clarity: The structured sequences and focus on breath foster concentration and mental clarity.
- Stress reduction: The meditative aspects of the practice help reduce stress and promote a sense of inner peace.
- Improved circulation: The flowing movements improve blood circulation, benefiting overall health.
These benefits contribute to a balanced and harmonious state of being, both physically and mentally.
Who can learn ashtanga yoga?
People of all ages and fitness levels can do ashtanga yoga. However, due to its physically challenging nature, beginners should start under the guidance of a qualified instructor. Changes can be made in intensity and poses according to individual needs and limitations. Consistency and patience are key, as early progress comes gradually.
People with preexisting health conditions or individuals at an advanced stage are advised to start slowly since yoga poses require muscle flexibility and strength.
Conclusion
Deeply rooted in the timeless teachings of the Yoga Sutras, ashtanga yoga is a guiding path towards equilibrium and unity in life, fostering physical well-being, mental clarity, and spiritual growth for its practitioners. Its eight limbs offer a roadmap for navigating the challenges of modern life while maintaining a connection to our inner selves and the greater universe. Whether one seeks physical fitness, mental tranquillity, or spiritual enlightenment, the path of ashtanga yoga provides a profound framework for holistic well-being. Although yoga helps you stay healthy, having a health insurance policy is essential to deal with any unexpected medical emergencies.
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