Ashtanga Vinyasa Yoga

Ashtanga Vinyasa Yoga

The Yamas are the moral virtues that purify human nature and contribute to the health and happiness of the individual as well as the health and happiness of society.

Ahimsa - Compassion for all living things:
Ahimsa literally means non-violence - to not injure or show cruelty to any living creature in any way whatsoever. However, Ahimsa also implies to adopting an attitude of friendliness, consideration and compassion towards others as well as ourselves in all situations.

Satya - Commitment to Truthfulness:
This precept is based on the understanding that honest communication and action forms the foundation of all healthy relationships and that deliberate deception, exaggerations, and mistruths are destructive to the deceiver as well as the deceived. Satya should never come into conflict with our efforts to behave with ahimsa.

Asteya - Non-stealing:
Asteya incorporates not taking what belongs to another person without permission; Not borrowing something beyond the time permitted by the owner or using it for a purpose other than for which it is intended. Asteya also means keeping other’s confidences as well as being conscious regarding how we spend others’ time. Demanding another’s attention when it is not freely given is in effect, stealing.

Brahmacharya – Fidelity:
Brahmacharya is typically described as practicing abstinence for the purpose of channeling our creative sexual energy towards connection to the Divine Self. Brahmacharya also suggests fostering relationships built upon supporting our highest truths and that we don’t use this energy to harm anyone in any way.

Aparigraha – Defusing the desire to acquire and hoard wealth:
Aparigraha means non-greediness. The yogis believe that hoarding implies a lack of faith in the abundance of the Divine Spirit. We need only take what we have earned without exploiting anyone. Letting go of attachments and understanding the impermanence of the manifest world frees the aspirant from suffering.

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Niyama means “rules” or “laws” prescribed for personal observance. They refer to the attitude we adopt toward ourselves in order to create a code for living soulfully. The Yamas are intimate and personal. 

Sauca – Purity and Cleanliness:
Sauca has both an inner and outer quality. Maintaining a physical environment free of clutter is as important to the clarity of the mind as cleansing it of disturbing emotions like delusion, anger, hatred, lust, pride and greed. Also keeping the physical body strong, centered and calm with asana and pranayama are essential means of cleansing both the inner and outer sauca.

Samtosha – Contentment:
Samtosha embraces the concept of “karma” that life’s lessons have a purpose, to cultivate peace and contentment, even delight, while experiencing life’s challenges. Accepting that there is a “purpose for everything” means being happy with what we have rather than being unhappy about what we don’t have.

Tapas – Disciplined use of our energy:
Tapas means to bring discipline and ardor to all that we do, that is to direct our energy to enthusiastically engage life and achieve our ultimate goal of creating union with the Divine. Literally, tapas burns up all the desires that stand in the way of this goal.

Svadhyaya – Self study:
Svadhyaya literally means “self-study or self-inquiry.” Any activity that cultivates self-reflective consciousness can be considered svadhyaya. Self-inquiry is a process that teaches us to accept our limitations and cultivate a non-reactive mind.

Ishvarapranidhana – Devotion to the Divine Spirit:
Ishvarapranidhana means "to lay all your actions at the feet of the Divine”. It is the recognition that everyone and everything is infused with Divine Consciousness (Purusha). With positive thoughts and actions we attune our self to the Spirit of Divine Consciousness within. By doing so we honor that force which is greater than our individual self.

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THIRD LIMB: ASANA

The Ashtanga Vinyasa System is grouped into six series: 

Primary Series - Yoga Chikitsa (Yoga Therapy)
detoxifies, strengthens and re-aligns the body.

Intermediate Series – Nadi Shodana (Nerve Cleansing)
purifies the nervous system opening and clearing the energy channels;

The Advanced Series A, B, C, D (Sthira Bhaga)
requires higher levels of flexibility and humility. Each posture is preparation for the next and requires strength, flexibility, balance and grace.

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The breathing technique performed with Ashtanga Vinyasa Yoga is called Ujjayi pranayama (victorious breath) which consists of puraka (inhalation) and rechaka (exhalation). Both the inhale and exhale should be steady and even with the length of the inhalation equal to the length of the exhalation. Over time, the length and intensity of the inhalation and exhalation increases so that the increased length of the breath stimulates the increased stretch of the body as well as increase the internal fire and strengthen and purifies the nervous system. Through the practice of ujjayi pranayama, the mind becomes arrested in a single direction and follows the movement of the breath. Ujjayi Pranayama forms the foundation for the internal cleansing practices of Ashtanga Vinyasa Yoga.

According to the Ashtanga Vinyasa System bandhas (energy locks) are essential components of the ujjayi breathing technique. Bandha means “lock” or “seal.” The purpose of bandha is to seal the pranic energy at the base of the spine and direct it upwards and into the 72,000 nadis (energy channels) of the subtle body. The three bandhas also help to build a strong internal fire. Mula bandha, the root lock is formed by engaging the muscles of the pelvic floor and lifting them up into the body. The second lock, uddiyana bandha is the lower abdominal lock and is located about two fingers below the naval. The third lock, jalandhara bandhas is the throat lock and is formed by drawing the chin into the notch of the clavicle. It occurs spontaneously in many asanas when the drishti (gaze point) is at the navel. Jalandhara bandha prevents the prana from escaping and prevents build-up of pressure in the head when holding the breath. In the Ashtanga Vinyasa system, without the use of bandhas breathing would not be correct and the asanas would give little benefit. When all three bandhas are engaged simultaneously, prana is sealed in the body, giving energy, strength and health. This is called Maha Bandha (great lock.)
 

Drishti (Gaze point): The drishti is the focus point during performance of asana that stabilizes the functioning of the mind. There are nine drishti: the nose, between the eyebrows, navel, thumb, hands, feet, up, right side and left side. In the practice of asana, when the mind focuses purely on inhalation, exhalation, and the drishti, the resulting deep state of concentration paves the way for the practices of dharana and dhyana, the six and seventh limbs of Ashtanga Yoga.

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FIFTH LIMB: PRATYAHARA (Sense withdrawal)

Pratyahara is the first stage of concentrating the mind by withdrawing attachment to the five senses. At this stage, the consciousness of the individual is internalized so that the sensations from the five senses (taste, touch, sight, hearing and smell) don’t reach their respective centres in the brain. With this, the sadhaka (disciple/practitioner) is free to mediate without distractions.

Dharana is the initial step of deep concentrative meditation, where the object being focused upon is held in the mind without consciousness wavering from it. The object of meditation, the meditator and the act of meditation remain separate. In the state of Dharana, the meditator is conscious of the act of meditation.
 

SEVENTH LIMB: DHYANA (Meditation)
Dhyana is one-pointed absorption of the mind through concentration on an object of meditation such as a form, thought or sound. As the meditator becomes more advanced, consciousness of the act of meditation disappears and only the consciousness of being/existing and the object of concentration exist in the mind.