Ashtanga Yoga Thesis Paper Done

Presentation tomorrow. Do I have it planned and timed out? Naw, I'll go through each point and explain everything, stopping to demonstrate and practice the breath, the bandhas, the vinyasas, and the sun salutations.

I'm also bringing the mantras on my iPod to play because I don't have the knowledge and the ballz to sing them myself.


Edit: added whole paper instead of a link to the google doc.

Becky Trantham
February 7, 2010

Ashtanga Vinyasa Yoga

Ashtanga yoga of Pattabhi Jois is a vigorous vinyasa yoga practice of specific traditional sequences and breathing technique that produces internal heat and sweat.

Breathing

Ujjayi breathing is maintained throughout Ashtanga asana practice. Ujjayi literally means victorious or conquerer. Ujjayi breath is performed by controlling the muscles around the glottis in the back of the throat to create sound on the inhalation and exhalation. The sound comes from the back of the throat, not from sniffing. “To help correct any tendency to sniff, lightly stretch the skin either side of the nose to dilate your nostrils so that air is being drawn in at the back of your throat.”[1]

Ashtanga yoga teacher David Swenson came up with an exercise called the Hhhaaa Method. “You must sit up straight and take a full inhale through the nose and then let it out through the mouth with the soft sound of 'Hhhaaa' as though you are whispering.”[2] After this, you breath in and out through your nose, while maintaining the feeling of “hhhaaa” in the back of your throat.

Bandhas

Bandha, literally means lock or seal. “The basic premise of the bandha is that by restraining or locking the muscles on a physical level, a subtle unlocking occurs on a mental or energetic level.”[3] There are three main bandhas: mulabandha, uddiyana bandha, and jalandhara bandha. The bandhas unlock, preserve, and control energy while protecting the lower back from injury.

The mulabandha is the root lock, and should be maintained through the duration of Ashtanga asana practice. The mulabandha is activated by engaging the perineum muscle, but not clenching it. This is the same muscle group you would use to resist the urge to use the restroom or to do a Keigel exercise, but more subtle than that.

Uddiyana bandha literally means flying upward, and is also maintained through the duration of the practice. It is engaged by drawing the belly button towards the spine. It isn't literally sucking the belly in, but stilling the belly below the navel.

Jalandhara bandha is the chin-lock and is not held through the duration of the practice as the other two are; it is used in shouldstand and pranayama (breathing exercises). Jalandhara bandha is engaged by reaching the chin forward and down to the center of the chest.

Drishti

The drishti is the point where the gaze should be focused. Each asana has one of nine drishtis assigned to it. The purpose of focusing on a specific point is to look in the direction of the stretch and to avoid distractions from the environment allowing you to focus your attention inward.

The nine drishtis are:

1. Nasagrai — tip of the nose

2. Ajna Chakra — between the eyebrows (third eye)

3. Nabi Chakra — navel

4. Hastagrai — hand

5. Padhayoragrai — toes

6. Parsva Drishti — far to the right

7. Parsva Drishti — far to the left

8. Angustha Ma Dyai — thumbs

9. Urdhva — sky

Vinyasa

Vinyasa is linking movement with breath, and connecting one asana to the next. In Ashtanga yoga, vinyasas are performed to warm up at the beginning and to stay warm between postures. The vinyasa sequence between postures is Chaturanga Dandasana on the exhale, Urdhva Mukha Svanasana on the inhale, then Adho Mukha Svanasana on the exhale. To transition from Adho Mukha Svanasana to seated or standing, you can jump or step to or through your hands. To jump to standing, put weight into your hands and lightly jump the feet to the hands into Ardha Uttanasana on the inhale. To jump through to seated, the put weight into your hands like a handstand, pull the legs in close to the chest, and use your abs to pull your legs through to Dandasana without your feet touching the floor.

Props

In Ashtanga yoga, the use of props is minimal, because they interrupt the flow of the practice. The traditional method is to use the body for support rather than an external object, for example resting your hand on your leg in Trikonasana instead of a block. David Swenson said, “I look at props like training wheels on a bicycle.” [4] Props are very helpful in making poses accessible to beginners, but they should wean off of them gradually.

Moon Days

Traditionally, asana should not be practiced on days of the full and new moon. “Like all things of a watery nature (human beings are about 70% water), we are affected by the phases of the moon.”[5] A vigorous practice is not recommended on full moon days because the full moon causes an increase in energy that can lead to overstimulation. During the new moon, joints are drier and people have less energy, making injury more likely. Only strict practioners observe the Moon Days.

Specific Traditional Sequences

There are six traditional Ashtanga Vinyasa Sequences. First is the Primary Series, then the Secondary (Intermediate Series), followed by four Advanced Series. Originally there were only two Advanced Series, but they were split up into four. It is traditional to chant the opening mantra before asana practice.

Opening Mantra

Om

vande gurunam charanara vinde

sandarsita svatma sukave bodhe

nihsreyase jangalikayamane

samsara halahala mohashantyai


abahu purushakaram

sankacakrsi dharinam

sahasra sirasam svetum

pranamami patanjalim

Om

Translation

Om

I pray to the lotus feet of the supreme Guru,

who teaches the good knowledge, showing the way

to knowing the self-awakening great happiness.

Who is the doctor of the jungle, able to remove

the poison of the ignorance of conditioned existence.


In his guise as the divine serpent,

with 1,000 white radiant heads,

human in form down to the shoulders,

holding the sword of discrimination,

the fire-wheel of time,

and the conch of divine sound,

to the sage Patanjali I prostrate.

Om

Each series begins by practicing Surynamaskara A five times, Surynamaskara B five times, then the standing sequence, followed by the series of poses, and ended with the closing sequence. Surynamaskara translates to Sun Salutation. In both Surynamaskaras, there is one pose for each breath that is performed specifically on the inhale or exhale.

Surynamaskara A:

Begin at Samasthihi, inhale arms up to Urdhva Vrksasana, exhale fold to Uttanasana A, inhale look up half way to Uttanasana B, exhale to Chaturanga Dandasana, inhale to Urdhva Mukha Svanasana, exhale to Adho Mukha Svanasana, hold Adho Mukha Svanasana for five breaths, inhale and jump or step your feet to your hands for Uttanasana B, exhale to Uttanasana A, inhale your arms up to Urdhva Vrksasana, and exhale arms down to Samasthihi.

Surynamaskara B:

Begin at Samasthihi, inhale your arms up and bend your knees to Utkatasana, exhaling fold down to Uttanasana A, inhale up to Uttanasana B, exhale back to Chaturanga Dandasana, inhale to Urdhva Mukha Svanasana, exhale to Adho Mukha Svanasana, inhale to Virabhadrasana A with the right foot forward, exhale to Chaturanga Dandasana, inhale to Urdhva Mukha Svanasana, exhale to Adho Mukha Svanasana, inhale to Virabhadrasana A with the left foot forward, exhale to Chaturanga Dandasana, inhale to Urdhva Mukha Svanasana, exhale to Adho Mukha Svanasana, hold Adho Mukha Svanasana for five breaths, inhale jump the feet to the hands for Uttanasana B, exhale to Uttanasana A, inhale to Utkatasana, and exhale to Samasthihi.

Standing Sequence:

Hasta Padangusthasana, Pada Hastasana, Utthita Trikonasana on the right side, then left side, Parivritta Trikonasana on the right side, then the left side, Utthita Parsvakonasana on the right side, then the left side, Parivritta Parsvakonasana on the right side, then the left side, Presarita Padottanasana A, B, C, then D, Utthita Parsvottanasana on the right side, then the left,

Utthita Hasta Padangusthasana, Utthita Parsvasiahita on the right side, Utthita Eka Pada Padangusthasana, Utthita Parsvasiahita on the left side, Utthita Eka Padasana, Ardha Baddha Padmottanasana, Vinyasa, Utkatasana, Virabhadrasana A, Virabhadrasana B.

Primary Series:

With a vinyasa between each pose: Dandasana, Paschimottanasana A, B, then C, Purvottanasana, Ardha Baddha Padma Paschimottanasana with the right leg in lotus, then the left, Tireieng Mukha Eka Pada Pashimottanasana, Janu Sirsasana A, B, then C, right foot in first, then left, Marichyasana A, B, C, then D, bending the right knee first, then left, Navasana five times with Lolasana in between, Bhuja Pidasana, Kurmasana, Supta Kurmasana, Garbha Pindasana, Kukkutasana, Baddha Konasana A, B, then C, Upavista Konasana A then B, Supta Konasana, Supta Hasta Padangusthasana, Supta Parsvasahita, Supta Hasta Padangusthasana, Supta Parsvasahita, Ubbaya Padangusthasana, Urdhva Mukha Pashicmottanasana, Setu Badhasana.

Secondary (Intermediate) Series:

With a vinyasa between each pose: Pasasana, Krounchasana, Salabhasana A then B, Bhekasana, Dhanurasana, Parsva Dhanurasana on the right side, then left, Dhanurasana, Ustrasana, Laghu Vajrasana, Kapotasana A then B, Supta Vajrasana, Up and down from Supta Vajrasana five times, Supta Vajrasana for 5 breaths, Bakasana A then B, Bharadvajasana to the right then to the left, Ardha Matsyendrasana to the right then left, Eka Pada Sirsasana with right foot behind head then left, Dwi Pada Sirsasana, Yoga Nidrasana, Tittibhasana A, B, then C, Pincha Mayurasana, Karandavasana, Mayurasana, Nakrasana, Vatyanasana, Parighasana, Gomukhasana A then B on right side, then left, Supta Urdhva pada Vajrasana with right leg in lotus, then left, then the seven headstands: Mukta Hasta Sirsasana A, B, and C, Baddha Hasta Sirsasana A, B, C, and D.

Advanced Series A:

With a vinyasa between each pose: Vasisthasana, Viswamitrasana, Kasyapasana, Chakorasana, Bhairavasana, Skandasana, Durvasana, Urdhva Kukkutasana A , B, then C, Galavasana, Eka Pada Bakasana A then B, Koundinyasana A then B, Astavakrasana A then B, Purna Matsyendrasana, Viranchyasana A then B, Viparita Dandasana, Eka Pada Viparita Dandasana, Viparita Salabhasana, Ganda Bherundasana, Hanumanasana, Supta Trivakramasana, Dighasana A then B with right leg up, Dighasana A then B with left leg up, Trivikramasana, Natarajasana, Raja kapotasana, Eka Pada Raja Kapotasana.

Advanced Series B:

With a vinyasa between each pose: Mula Bandhasana, Nahusasana A, B, then C, Vrschikasana A, Sayanasana, Buddhasana, Kapilasana, Akarna Dhanurasana A, then B on right side then left, Padangustha Dhanurasana A then B, then A again, Marichyasana E, F, G, then H, Tadasana, Samanasana, Parsva Bakasana, Punga Kukkutasana, Eka Pada Dhanurasana, Eka Pada Kapotasana, Paryangasana A then B, Parivttasana A then B, Yoni Dandasana, Yoga Dandasana, Bhuja Dandasana, Parsva Dandasana, Urdhva Dandasana B, Adho Dandasana, Sama Konasana, Omkarasana.

Closing Sequence:

Dhanurasana three times, Vinyasa, Paschimottanasana, Salamba Sarvangasana for 25 breaths, Halasana for 10 breaths, Karna Pidasana for 10 breaths, Urdhva Padmasana for 10 breaths, Pindasana for 10 breaths, Matsyasana for 10 breaths, Uttana Padasana for 10 breaths, Chakrasana, Vinyasa, Sirsasana, Urdhva Dandasana A, Balasana, Vinyasa, Dandasana, Baddha Padmasana, Yoga Mudra, Padmasana, Utputhih, Vinyasa, Dandasana, Savasana.

Closing Mantra

Om

svasthi prajabhyah paripala yantam

nyayena margena mahim mahisah

go brahmanebhyah subamastu nityam

loka samastha sukhino bhavantu

Om

Translation

May all mankind be prosperous —

May leaders govern the world with law and justice,

May divinity and knowledge be protected,

May people of the world be happy.

History of Ashtanga Yoga

“Professor Sri Triumlai Krishnamacharya is considered by many to be the grandfather of modern yoga. By and large it is through his teachings that the systems of Astanga yoga (K.P. Jois),Iyengar yoga (B.K.S. Iyengar) and Vini yoga (T.K.V. Desikachar) were each developed.” [6]

“Jois has often spoken about a text called the Yoga Korunta, an ancient manuscript on ashtanga yoga, which had been the basis of the practical lessons on yoga taught to him by Krishnamacharya.”[7]

Krishnamacharya spent a year at the Calcutta University Library studying the Yoga Korunta. It was badly damaged and some sections were missing. The sections that Krishnamacharya was able to transcribe are now referred to as the primary, intermediate, and advanced sequences of Ashtanga vinyasa yoga. Krishnamacharya taught these methods to Pattabhi Jois, who then established the Ashtanga Yoga Institute where he taught Ashtanga yoga.

How Ashtanga Yoga Came to the West

The first Americans, David Williams and Norman Allen, went to Mysore to study with Pattabhi Jois and his son, Manju Jois, in 1973. “David introduced K. Pattabhi Jois and Manju to America and the western world when he, along with Nancy Gilgoff, organized and sponsored their first visit to Encinitas, California, in 1975.”[8] Manju chose to live in the U.S. after teaching a two-month workshop in 1975.

Power Yoga

Beryl Bender Birch began practicing Ashtanga yoga with Norman Allen and Pattabhi Jois in 1981 then began teaching after several years. In 1995, Beryl Bender Birch published a book called Power Yoga. “People rushed to embrace the idea of losing weight, building strength, and enjoying an aerobic workout, all within the calming and spiritual framework of Yoga practice.”[9] Power yoga is based on Ashtanga yoga, but the order of the postures can change, allowing freedom for creativity. “In many ways, Power Yoga represents an American version of Ashtanga Yoga.”[10]

Benefits of Ashtanga Yoga

As with all styles of yoga, Ashtanga yoga has many benefits to the mind, body, and soul. As a vigorous style of yoga, Ashtanga yoga will improve endurance and burn fat away as well as strengthening the muscles and increasing flexibility. It will also strengthen your heart with a constantly moving aerobic workout. Mental benefits are reduced stress, a calm and relaxed mind, and improved concentration. Emotionally and spiritually Ashtanga yoga will lead to compassion, a nonjudgemental attitude, joy, love, and letting go of negative energy such as: anger, anxiety, and depression.

Philosophy of Ashtanga Yoga

Ashtanga yoga is named after Patanjali's Yoga Sutras because they are very important to Ashtanga Yoga philosophy. Ashtanga means eight limbs and represents an analogy to a tree. “Every tree in the forest has the same goal: to reach toward the light. One tree's method is not better than another's.”[11]

The eight limbs of Ashtanga yoga are:

1. Yama — ethical disciplines, restraint, control

2. Niyama — self observation

3. Asana — physical posture

4. Pranayama — breath control

5. Pratyahara — sense withdrawal

6. Dharana — mental act of concentration

7. Dhyana — meditation

8. Samadhi — a state of joy and peace

How Ashtanga Yoga Has Changed My Life

I had been practicing yoga off and on for three years when I discovered Ashtanga yoga. The benefits of yoga were apparent to me. Before I practiced yoga, I had chronic pain and spasms in my neck, shoulders, and lower back. After my first yoga class in 2006, I noticed a huge difference. After every yoga class, the first thing I said to my husband as I walked in the door was, “Wow, I feel so good!” I was practicing a vinyasa “yoga fitness” class at the gym, and I loved it. I got stronger and calmer, my back pain was gone, and I began to read about the philosophy of yoga. Eventually, the gym environment wasn't enough for me; it felt stagnant with the high turnover rate of students. I tried out as many classes as I could in studios all over San Antonio, and settled with a hot vinyasa class (in a 100 degree room). After 6 months, I felt like that class was stagnant as well. The class wasn't able to progress very much because we always had beginners in the class. I felt like a big fish in a small pond. That's when I was introduced to Ashtanga yoga by Ken Willian, a coworker who teaches Ashtanga yoga.

I walked into his class expecting it to be right at my level, but it was much more challenging than any yoga I’d ever practiced. I sweated more than I did in a 100 degree room, and I spent a good portion of the class collapsed on the floor. It humbled me and showed me that yoga asana should never get boring because there is always a way to be challenged.

Now after 6-months of Ashtanga yoga practice, I feel all of the benefits I felt with vinyasa yoga amplified. Physically, I'm pain-free, much stronger, 8 pounds lighter, more flexible, and have more energy. Mentally and emotionally, I'm able to stay calm and happy when faced with stressful situations, much happier, and have more positive thoughts and fewer negative thoughts. I'm very grateful to Ken for introducing me to Ashtanga yoga and to every teacher who led up to the practice of Ashtanga yoga in San Antonio, Texas.

[1] Scott, John. Ashtanga Yoga: The Definitive Step-by-Step Guide to Dynamic Yoga. New York, NY: Three Rivers Press, 2000.

[2] Swenson, David. Ashtanga Yoga: The Practice Manual. Austin, TX: Ashtanga Yoga Productions, 1999.

[3] Sweeney, Matthew. Astanga Yoga As It Is. The Yoga Temple, 2005.

[4] Swenson, David. Ashtanga Yoga: The Practice Manual. Austin, TX: Ashtanga Yoga Productions, 1999.

[5] Miller, Tim. http://www.ashtangayogacenter.com/moon.html

[6] Sweeney, Matthew. Astanga Yoga As It Is. The Yoga Temple, 2005.

[7] Jois, Sri K. Pattabhi. Yoga Mala. New York, NY: North Point Press, 1999.

[8] Williams, David. http://www.ashtangayogi.com/HTML/biog.html

[9] Swenson, Doug. Power Yoga for Dummies. Indianapolis, Indiana: Wiley Publishing, 2001.

[10] Swenson, Doug. Power Yoga for Dummies. Indianapolis, Indiana: Wiley Publishing, 2001.

[11] Swenson, David. Ashtanga Yoga: The Practice Manual. Austin, TX: Ashtanga Yoga Productions, 1999.