About Ashtanga Yoga

Ashtanga Vinyasa Yoga (as taught by Sri K. Pattabhi Jois) is a dynamic system which gracefully synchronises breathing and movement.

Its objective is to promote a strong flexible body and focused mind.

/// About Ashtanga Yoga ///

The Ashtanga Vinyasa practice begins with about five repetitions of Surya

Namaskara A and about five repetitions of Surya Namaskara B, followed by the

standing sequence and then the sitting sequence, followed by a standard closing

sequence.

This is the beauty of Ashtanga Yoga - a structured sequence and routine you will

become familiar with. With repetition this practice acts like a moving mediation where

we are calming the mind, and where you can find your pace.

/// Mantras ///

The Opening Chant is a blessing of gratitude offered to the lineage of teachers and

their students who have enabled this ancient practice to survive through thousands

of years so that we can experience its benefits today.

The recitation of this mantra cleanses the energy of the space we have chosen to practice yoga, as well as preparing the mind, body and emotions for the forthcoming Ashtanga sequence:

Om

Vande Gurunam Charanaravinde

Sandarshita Svatma Sukava Bodhe

Nih Sreyase Jangalikayamane

Samsara Halahala Mohashantyai

Abahu Purushakaram

Shankhacakrsi Dharinam

Sahasra Sirasam Svetam

Pranamami Patanjalim

Om

Om

Translation to English:

I bow to the lotus feet of the Supreme Guru

which awaken insight into the happiness of pure Being,

which are the refuge, the jungle physician, which eliminate the delusion caused by the poisonous herb of Samsara (conditioned existence).

I prostrate before the sage Patanjali who has thousands of radiant, white heads (as the divine serpent, Ananta)

and who has, as far as his arms, assumed the form of a man holding a conch shell (divine sound), a wheel (discus of light or infinite time) and a sword (discrimination).

The Closing Prayer – Mangala Mantra - brings the practice to a peaceful end;

sealing in the work done and offering the efforts of our practice to improve the state

of the world. 

Om

Svasthi Praja Bhyaha Pari Pala Yantam

     Nya Yena Margena Mahim Mahishaha

   Go Brahmanebhyaha Shubamastu Nityam

    Lokah Samastah Sukhino Bhavantu

   Om Shanti Shanti Shantihi

Om

Translation to English:

May the rulers of the earth keep to the path of virtue

For protecting the welfare of all generations.

May the religious, and all peoples be forever blessed,

May all beings everywhere be happy and free

Om peace, peace, perfect peace

/// Tristana ///

Tristana is a foundational concept in Ashtanga Yoga, referring to the "three places of

attention" that guide and deepen the practice.

These are: 

• Vinyasa with breath as the foundation (specifically ujjayi pranayama)

• Bandha (energy locks)

• Drishti (gaze)

When movement and breath fuse together, the energy carries the body seemingly

effortlessly and focus moves from the exterior to the interior, we reach Tristana. That

means through vinyasa, bandha and drishti we achieve the spiritual dimension in

Ashtanga yoga practice.

"Behind the strength of the body, is an energy, which is spiritual and which keeps us

alive. To achieve access to the spirituality, you must first understand the physical.

This body is our temple and in this temple is Atman - God"

Sri K. Patthabi Jois

/// Vinyasa ///

Vinyasa (movement) connects the individual postures (asana) like pearls on a

garland. The Ujjayi breath runs evenly through the movements (Vinyasa) and

postures (asanas), like the thread in the centre of the garland.

Each Vinyasa is supported either by an inhalation or an exhalation.

/// Ujjayi Breath ///

Yogis are convinced that everything is prana (energy). The breath links the physical

and energetic universe. By applying the correct breathing technique you can open a

gateway to unlimited energy.

The correct breathing technique for Ashtanga Yoga is Ujjayi pranayama.

Ujjayi pranayama, also referred to as "the victorious breath", provides the strength

required to master every asana. Ujjayi pranayama is also a very valuable technique

from a physiological point of view. Breathing through the nose humidifies the inhaled

air, tempers it and removes dust particles.

Using Ujjayi pranayama allows you to breathe clean air.

/// Bandha ///

Bandha allows energy to flow. This is technically something very subtle. Therefore

physical action and muscle contraction are only a small part of bandha.

Mula Bandha and Uddiyana Bandha are the two most important valves in Ashtanga Yoga:

Mula Bandha is introduced with the contraction of the pelvic floor muscles. You

achieve Uddiyana Bandha, by gently drawing the stomach inwards. 

Mula Bandha is linked to exhalation, Uddiyana Bandha to inhalation.

Both bandhas remain continuously activated throughout the whole practise. 

To begin with this is very difficult and you will keep noticing that you’ve forgotten the bandhas. See this though as a success as you have reminded yourself, and noticed.

With continued practise you’ll remind yourself about bandhas time and time again, until it will become a constant companion to your practise.

From and anatomical viewpoint, these two bandhas support breathing. 

/// Drishti ///

Drishti is a sanskrit word that can be translated as focused gaze.

Drishti helps us find balance and focus in all asanas. We can use drishti to help guide our awareness inward, which helps us steady and settle our mind. By guiding our eyes to rest on a specific point, we build concentration and eliminate distractions from our

surroundings. After all, where your gaze goes, your attention and life force energy

(prana) follow.

Whether we are using our drishti to move attention inward or as a physical point of

focus, it is a directed gaze that is soft and gentle in quality rather than an intense

staring.

There are nine drishti in yoga, and in the Ashtanga yoga tradition, each

asana has an associated drishti point.

Ashtanga Yoga Classes and Workshops are happening regularly at Kanuka Yoga Space. Visit our online schedule to find out when, or email us at hello@kanukayoga.co.nz if you'd like to chat further.

We look forward to sharing space with you soon.

Kindly,

Kanuka Yoga Space