(ASTA – EIGHT, ANGA – LIMB, STEP, BRANCH, YOGA – UNION)
the eightfold / eight-stage path
WHAT IS ASHTANGA YOGA?
Ashtanga Yoga is a practice and philosophy that aims at the physical, psychological, and spiritual health and development of humanity. Yoga is one of the six main philosophies in India. It was first written down in the Shastras (ancient Indian texts on spirituality) and passed down over thousands of years through the Guru-Shishya tradition, also called Parampara (lineage).
Passed down from generation to generation, Ashtanga Yoga is not a religion or political affiliation. Yoga as a tradition encompasses the knowledge and practical experience of self-knowledge. Ashtanga Yoga is often described as an intense, athletic, and dynamic form of yoga. In many ways, this is true, although Ashtanga is much more than a physical practice. Through conscious practice with a focus on breathing, gaze (drsti), and energy locks (bandhas), a meditative practice emerges with an impact on the body and mind. For many practitioners, Ashtanga Yoga can be viewed as a way of life that leads us to the deepest inner self, to our true selves. Reading and studying yoga philosophy found in ancient texts is only a small part of the practice. Books can show us the yoga path, but practice is central to freeing the body and mind from blockages and creating physical, mental, and spiritual renewal.
The eight limbs of Ashtanga Yoga, which are described in the so-called Patanjali Yoga Sutras, are:
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Yama (moral rules): ethics and behavior towards others, e.g. ahimsa (non-violence), satya (truth).
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Niyama (discipline): Practices for self-discipline, e.g. Saucha (purity), Santosha (contentment).
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Asana (postures): Physical exercises to strengthen and increase flexibility of the body.
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Pranayama (breath control): techniques for regulating breath and life energy.
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Pratyahara (withdrawal of the senses): Control and withdrawal of the senses from external stimuli.
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Dharana (concentration): Focusing the mind on a single object or thought.
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Dhyana (meditation): In-depth meditative practice to achieve a state of flow and mindfulness.
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Samadhi (union): State of complete absorption and unity with the object of meditation.
These limbs create a path to self-realization and inner transformation.
GESCHICHTE VON ASHTANGA YOGA
K. Pattabhi Jois studierte über 35 Jahre (1927-1953) bei seinem Guru T. Krishnamacharya. Aus dieser umfangreichen Studienzeit, ergänzt durch alte Texte, seine eigene Praxis und das Unterrichten von Tausenden von Schülern, verbreitete sich das Wissen über Ashtanga Yoga weltweit.
Die Ashtanga-Yoga-Sequenzen, die heute praktiziert werden, wurden in den 1930er Jahren exklusiv an junge Hoysala-Brahmanen in Mysore von T. Krishnamacharya unterrichtet. Er war im Dienst des Maharaja von Mysore, der das Ziel hatte, das Yoga-Erbe Indiens zu bewahren und zu verbreiten. Der Ursprung der Ashtanga-Sequenzen und des Vinyasa-Systems basiert angeblich auf den Legenden des Rishi Vamana und dessen Buch "Yoga Korunta" sowie auf Krishnamacharyas Reisen ins Himalaya-Gebirge und seinen sieben-jährigen Studien bei Yogisvara Sri Ramamohan Brahmachari. K. Pattabhi Jois gründete 1948 die Ashtanga Yoga School in Mysore, Indien, ursprünglich als „Ashtanga Yoga Nilayam“, das traditionelle, achtgliedrige „Ashtanga Yoga Research Institute“ in der Linie von T. Krishnamacharya und Rishi Patanjali. Der erste westliche Schüler, der intensiv bei Pattabhi Jois studierte, war der Belgier André van Lysebeth, der 1964 nach Mysore kam. Er schrieb über die Lehren, die er erhielt, insbesondere über die Atempraktiken, in seinem Buch Pranayama von 1971. Das Buch wurde zunächst nur auf Französisch veröffentlicht und weckte das Interesse europäischer Praktizierender, die nach Mysore pilgern wollten. Zu den ersten Amerikanern, die 1973 nach Mysore reisten, gehörten unter anderem David Williams, Nancy Gilgoff und Norman Allen. Im Jahr 2008 wurde die Ashtanga Yoga School in K. Pattabhi Jois Astanga Yoga Institute (KPJAYI) umbenannt. Pattabhi Jois verstarb 2009 und überließ die Leitung des Instituts seiner Tochter Saraswathi Jois und seinem Enkel R. Sharath Jois.
ASHTANGA VINYASA YOGA METHOD
The fundamentals of Ashtanga Yoga practice are:
Breathing (free breathing with sound), Drishti (gaze focus), Asanas (postures), Bandhas (energetic locks), and Vinyasa (flow of movement). The asanas are practiced in fixed sequences (series), whereby
breathing and movement, in combination with the Bandhas and Drishtis, are brought into
a flowing and meditative sequence of movements. The main purpose of the practice is to direct the life energy (prana) into the desired channels.
The three central elements - the so-called "Tristana" - include:
> Breathing "free breathing with sound"
> Gaze direction "Drishti"
> Positions "Asanas"
Only when these three components of the Tristana method are applied, one can experience the life-changing power of Ashtanga Yoga.
BREATHING "FREE BREATHING WITH SOUND"
When the breath is consistent, so is the mind. Breathing during the practice is even and occurs through the nose, both inhaling and exhaling. Exhaling occurs through the constricted throat, as if you were trying to exhale through the mouth, but instead exhaling through the nose. This creates a rushing sound, like a sea wave. Breathing is free and unforced. Every movement is connected to the breath – this is the central technique of practicing Ashtanga Vinyasa Yoga. By concentrating on this breathing technique, you also direct your thoughts there and it helps you to calm the carousel of thoughts. Only when your mind is calm can you tap into your true self. By listening to your own breath, you can redirect your senses away from external influences. Keeping your mind occupied by counting your breaths helps you achieve a state of "meditation in motion," without distractions from the world around us.
GAZE FOCUS "DRISHTIS"
Similar to breathing, you can direct your gaze to specific points in each asana to level your flow of thoughts. There are specific gaze directions for each asana (position), e.g., to the nose, hand, toes, or thumb. By focusing on these points, you avoid scattering your thoughts. This concentration makes the practice more inward-looking and meditative. Drishtis are also an eye exercise to train the delicate muscles of the eyes. They can also practice and improve concentration.
ASANAS / VINYASA
The asanas are individual exercises that should be performed precisely. Each asana has different goals, alignment, and technique. The positions should challenge the practitioner but not overwhelm them; they should feel intense and pleasant at the same time. Vinyasa connects the asanas into a flow of movement, utilizing the aforementioned elements such as breathing and gaze focus, thus allowing for meditation in motion. The Vinyasa system connects the individual postures like a mala necklace, making the practice dynamic and purifying. Toxins and negative thoughts are expelled. In Ashtanga Yoga practice, the Vinyasa system manifests itself particularly through the "jumps" between each asana or between the different sides (left/right). This allows you to build enough strength through diligent practice to support flexibility. This creates a perfect balance between strength and flexibility.
BANDHAS
The word "bandha" means "lock", "binding," or "connecting" in Sanskrit.
The first bandha is called "Mula Bandha," which translates as root lock. The root here affects the base of the spine, or the center of the pelvic floor—the so-called perineum. The perineum is a region of tissue between the anus and the external genitalia. By contracting and tightening these pelvic floor muscles, we create a closure that allows prana (life energy) to enter the central channel, the so-called sushumna (the subtle spine). Activation can be achieved by creating a sensation similar to stopping the flow of urine or contracting the anus muscles, or in women, the cervical muscles.
The second bandha is "Uddiana Bandha." This bandha is located below the navel and can be activated by gently pulling in the abdominal muscles below the navel. It is important here to separate the lower abdominal muscles from the upper part and the diaphragm. If the diaphragm is blocked for a long time, free breathing is prevented. This leads to the development of aggressive and egotistical traits in the psyche. Uddiana means "to rise upward," meaning that through this bandha, the prana can rise along the central channel (sushumna) toward the brain.
ASHTANGA YOGA SERIES
Ashtanga Yoga is divided into different series of asanas (yoga postures):
> Yoga Chikitsa (Yoga Therapy, First Series)
> Nadi Shodana (Nerve Cleansing, Second Series) and
> Sthira Bhaga ("Sublime Tranquility," Third Series A, B, C, D)
If you want to begin Ashtanga Yoga, you should start with the first series.
This is considered as yoga therapy and is intended to heal the body and mind in order to prepare us for the subsequent series. After a certain amount of time and mastery of the first series, the student can begin the second series, and so on.
